Vam lub neej cov khoom

Noj zoo yog ib yam uas coob leej ntau tus niaj hnub no sim ua. Cia li vim hais tias koj xav mus noj noj qab nyob zoo khoom noj khoom haus tsis txhais hais tias koj muaj sij hawm ntau. Koj nrhiav tau koj tus kheej tab tom nrhiav rau noj hmo tswv yim, uas yuav muaj xws li ceev cov zaub mov txawv uas yeej ib txwm noj qab nyob zoo. Nws yog qhov yooj yim los nrhiav cov tais diav uas koj yuav xav ua dua.

Tsis muaj hom ci zoo li koj nyiam noj, koj tuaj yeem nrhiav cov tswv yim noj mov uas yuav phim koj cov kev xav tau. Txhua yam muaj, los ntawm cov zaub mov nrawm kom tau txais cov zaub mov ntawm lub rooj ua kom cov txiv hmab txiv ntoo muaj txiaj ntsig, khoom noj txom ncauj thiab lwm yam. Txhua yam koj yuav tsum ua yog txiav txim siab yam uas koj xav sim ua ntej.

Koj tseem tuaj yeem nrhiav lub tswv yim zoo rau yav tsaus ntuj rau tus neeg tsis noj nqaij. Muaj ntau yam khoom noj zoo ua si tau zoo rau koj xaiv; txawm tias cov neeg nyiam nqaij tuaj yeem xaiv los sim cov tais diav ib zaug. Txawm tias zoo dua, raws li cov tais diav ntau suav nrog nqaij thiab cov nqaijrog, pob kws mov noj, instant nplej dawb qos chunks thiab lwm yam. muab luv luv cov ntsiab lus ntawm dab tsi vam meej khoom entail.

• Sib tov xyaw (txiv pos nphuab, blueberries thiab raspberries)

Tiag tiag, cov txiv hmab txiv ntoo sib tov uas koj tuaj yeem sib xyaw yooj yim yog qhov zoo heev. Cov txiv ntoo no yog qhov zoo ntawm cov tshuaj fiber thiab antioxidant. Kom yooj yim, koj tuaj yeem txawm yuav cov hnab loj ntawm cov txiv hmab txiv ntoo khov thiab khaws cov feem uas yuav tsum tau thaum sawv ntxov thiab lawv yuav tsum npaj kom tau noj thaum sawv ntxov.

• Carrots dices

Carrots yog qhov zoo ntawm cov tshuaj fiber thiab vitamin A. Qhov hnav khaub ncaws ntawm lub teeb liab teeb yeej tsis zoo rau kev noj qab haus huv zoo li kev noj cov carrots, but only a small amount provides that extra boost to make it look “flavorful” “. Kuv yuav mus rau lub teeb tshav ntuj vim, kuv xav, cov khaub-ncaws-ua-ziab-zaws muaj qhov txaus ntshai tshaj … tsuas yog khaws nrog 2 diav los yog tsawg dua.

• Sib tov xyaw (txiv pos nphuab, blueberries thiab raspberries)

Tiag tiag, cov txiv hmab txiv ntoo sib tov uas koj tuaj yeem sib xyaw yooj yim yog qhov zoo heev. Cov txiv ntoo no yog qhov zoo ntawm cov tshuaj fiber thiab antioxidant. Kom yooj yim, koj tuaj yeem txawm yuav cov hnab loj ntawm cov txiv hmab txiv ntoo khov thiab khaws cov feem uas yuav tsum tau thaum sawv ntxov thiab lawv yuav tsum npaj kom tau noj thaum sawv ntxov.

• Cov kua txob ntsuab ntsuab

Cov kua txob ntsuab yog cov khoom noj txom ncauj zoo nkauj, muab cov khoom lag luam zoo ntawm fiber ntau thiab qee cov ntses ua liaj ua teb ntxiv cov tsw qab yam tsis muaj kev cuam tshuam ntau yam. Tsuas khaws cov ntses / ntses rau 2 diav los yog tsawg dua.

Lub dib tau txaus siab rau cov lus txhawb qhov nyuaj thiab qhov zoo ntawm cov vitamins. Sim ua lub suab luag nrog zing me ntsis, zoo li dill hummus, kom los siav li qab ntsev.

• Scrambled qe sib tov

Nws yog khoom noj khoom haus zoo kawg nkaus. Qaib qe, uas feem ntau noj los ntawm tib neeg, muaj thauj khoom nrog cov protein thiab choline, uas yog qhov tseem ceeb hauv kev tsim cov amino acids tseem ceeb. Nws muaj ntau cov vitamins, xws li tshuaj vitamins A, B2, B6, B9 thiab B12, thiab lwm yam minerals xws li calcium, phosphorus thiab poov tshuaj. Cov nkaub qe muaj tag nrho cov vitamins A, D thiab E. Thaum cov qe noj nyoos, lawv muab lub cev nrog lub zog thiab lub zog.

• Cereals

Nplej li nplej, barley, cov nplej thiab pob kws yog cov khoom noj tseem ceeb hauv ntau lub teb chaws. Lawv tau muab sau ua cov qoob loo thiab yog cov qoob loo tseem ceeb tshaj plaws hauv lub ntiaj teb, nrog cov nplua nuj heev ntawm cov protein. Oats yog zaub mov uas muaj protein ntau. Oat noj zaub mov zoo tshaj rau thaum noj tshais vim lawv muab lub zog txaus rau nruab hnub.

• Ceev

Walnuts feem ntau noj qab nyob zoo thaum nyoos. Ntau cov noob txiv ntoo yog qhov txiaj ntsig zoo ntawm cov vitamins B2, E thiab muaj ib co kua ntawm cov zaub mov zoo li magnesium, phosphorus, tooj liab thiab poov tshuaj. Cov noob ntoo nyoos yog muaj protein ntau, folic acid thiab fiber. Walnuts, yog tsis siav, suav hais tias yog kev noj qab haus huv tshaj, nrog rau ob zaug muaj ntau cov tshuaj antioxidant zoo li lwm yam txiv ntoo.

• Txiv hmab txiv ntoo

Cov txiv ntoo yog qhov muaj txiaj ntsig ntau rau tib neeg vim tias lawv yog qhov ua kom muaj dej thiab muaj fiber ntau. Nws tseem yog lub ntuj cov vitamin C. Cov txiv hmab txiv ntoo feem ntau tseem muaj protein ntau, suav cov tsawb, txiv apples, dib yaj, txiv nkhaus taw, txiv duaj, txiv kab ntxwv, txiv ntoo qab zib, txiv duaj thiab txiv ntseej. Txhawm rau txhim kho koj lub cev nrog protein, koj tuaj yeem suav cov txiv hmab txiv ntoo no hauv koj cov khoom noj. Kev zom tej cov txiv ntoo no rau cov khoom noj txom ncauj tau ua rau koj noj zaub mov muaj txiaj ntsig zoo.

• Nplooj zaub

Cov nplooj zaub feem ntau muaj protein ntau, tsis muaj rog thiab tsawg hauv calories. Lawv kuj muaj vitamin C, lutein, carotenoids, folic acid thiab vitamin K. Lawv nplua nuj nyob hauv cov calcium, hlau thiab noj haus fiber ntau. Cov zaub muaj protein ntau muaj xws li zaub ntsuab, zaub paj ntsuab, kale thiab zaub xas lav.

• Mis mozzarella

Cov ncuav qab zib yuav pab ua kom lub siab xav rau cov carbohydrates. Cov noob txiv ncuav qab zib tseem muaj fiber ntau thiab tshuaj tua kab mob tiv thaiv. Ntxiv nrog rau cov txiaj ntsig ntawm cov vitamins thiab cov protein nyob hauv cov khoom noj siv mis, cheese yuav ua rau koj txaus siab rau ntev dua thiab tiv thaiv koj los ntawm kev noj ntau dua.

• Edamame

Edamame yog qhov zoo ntawm cov khoom siv fiber ntau thiab protein ntau. Koj yuav tsum pom lawv nyob ntawm cov zaub mov khov ntawm lub tsev loj. Thaw thiab tev ib lub hnab qhaub cij thiab noj lawv li khoom txom ncauj. Rau me ntsis ntau tsw, ntxiv rau pinch ntawm hiav txwv ntsev thiab co nws nyob rau hauv lub hnab.

• Almonds thiab raisins

Nws yog lub zoo meej kev sib xyaw ntawm qab zib thiab nkig / qab ntsev. Almonds muaj roj, tab sis nws cov rog zoo. Raisins yog qhov zoo ntawm cov fiber. Sim ntxiv tsuas yog de ntawm hiav txwv ntsev ntxiv me ntsis ntxiv tsw rau almonds.

• Shredded Monterey Cheese

Tau kawg, cov khoom noj txom ncauj no muaj ntau yam tsis zoo (rog, roj, sodium), tab sis cov khoom muaj tsawg thiab cov protein yuav txaus siab koj ntev dua kom tsis txhob mob siab rau yav tom ntej. Nws yog cov khoom noj txom ncauj zoo dua piv rau lub hnab ntawm Doritos.

• Fuji Apple slices

Txiv av yog cov khoom siv zoo ntawm cov tshuaj fiber thiab vitamin C. Sim ua kom daim tawv nqaij ntawm lub kua vim nws muaj ntau ntawm cov vitamin C. Cov txiv laum huab xeeb muaj ntau cov protein ua kom nws ntev. Cia li kom tsis muaj ntau tshaj 1-2 cov ntawv.