11 Cov Khoom Noj Qab Haus Huv Zoo rau Cov Menyuam Uas Txawm tias Cov Neeg Noj Qab Haus Huv yuav nyiam

Cov Npe Zoo Tshaj Plaws Rau Menyuam Yaus

Pem Teb:

Hnub Yug:

Xa

Xa Kuv Ntawm Email Qhia Rau Ntawm Lub Xaib

Cia peb fim nws: Noj cov zaub mov zoo sib xws yog tawv txaus; sim kom paub tseeb tias koj tus me me picky eater ua tib yam yog qhov nyuaj dua. Peb txhua tus nyiam nyob ntawm kev noj zaub mov tsis tu ncua ntawm mac thiab cheese thiab nqaij qaib nuggets, tab sis - ntawm qhov kev pheej hmoo ntawm TMI ntawm no - koj mam li daws tag nrho cov teeb meem ntawm koj tus menyuam tsis yog, uh, tsis tu ncua . Ua tsaug, muaj ntau cov zaub mov muaj fiber ntau rau cov menyuam yaus uas yuav ua rau lawv lub plab zom mov ua haujlwm zoo. Nws yog txhua yam teeb meem ntawm kev paub ntau npaum li cas fiber ntau mus aim rau-thiab muaj ib lub arsenal ntawm khoom noj txom ncauj ntawm qhov npaj txhij los pab koj cov menyuam txhua hnub.

Cov menyuam xav tau fiber ntau npaum li cas?

Txawm hais tias kev tshawb nrhiav hauv internet ceev yuav muab cov txiaj ntsig sib txawv rau koj noj, tsoomfwv tau hloov kho 2020-2025 Txoj Cai Kev Noj Qab Haus Huv rau Neeg Asmeskas muaj qee cov lus pom zoo.

Yog koj tus txiv yog ...

• 12 mus rau 23 lub hlis *: Npaj rau 19 grams fiber ntau ib hnub
• 2 mus rau 3 xyoos: 14 grams / hnub (rau txhua 1,000 calories noj)
• 4 mus rau 8 xyoo: 17 grams / hnub rau txhua 1,200 calories noj rau cov ntxhais; 20 grams / hnub rau txhua 1,400 calories noj rau cov tub
• Hnub nyoog 9 txog 13 xyoos: 22 grams / hnub rau txhua 1,600 calories noj rau cov ntxhais; 25 grams / hnub rau txhua 1,800 calories noj rau cov tub
• 14-18 xyoo: 25 grams / hnub rau txhua 1,800 calories noj rau cov ntxhais, 31 grams / hnub rau txhua 2,200 calories noj rau cov tub

* Cov menyuam mos uas muaj hnub nyoog 1 xyoos txog 23 lub hlis, txawm li cas los xij, tsis muaj lub hom phiaj calories tab sis raug pom zoo kom haus 19 grams fiber ntau txhua hnub rau kev noj zaub mov txaus.

RELATED: 27 Me Nyuam Noj Hmo Tswv Yim Yuav Ua Li Cas Los Ntawm Koj Tus Qub Qub, Tib- Laus Rut

oval ntsej muag zoo li bollywood actress

Vim li cas fiber ntau tseem ceeb hauv cov menyuam noj zaub mov?

Cov fiber ntau tuaj yeem pab tau rau cov menyuam yaus kev cob qhia potty nrog rau kev pab cov neeg noj zaub mov ntau dhau los ua kev lom zem, vim tias cem quav tuaj yeem yog qhov ua rau lawv tsis txaus siab rau kev sim zaub mov tshiab, Hackney hais. Kev cem quav ntev tuaj yeem ua rau muaj ntau yam teeb meem loj, yog li kev tawm dag zog, dej ntau thiab cov khoom noj muaj fiber ntau, tuaj yeem pab tiv thaiv qhov no los ntawm kev cuam tshuam rau koj tus menyuam txoj kev noj qab haus huv tag nrho.

Qhov zoo tshaj plaws High-Fiber Khoom noj rau menyuam yaus

Nov yog Hackney cov lus pom zoo rau cov menyuam yaus cov khoom noj fiber ntau yuav tau tos ntsoov rau kev noj mov (kev cog lus!).

Txiv hmab txiv ntoo

Tsis zoo li zaub, txiv hmab txiv ntoo yog cov zaub mov qab uas menyuam yaus nyiam. Zoo li ntau cov veggies, tab sis, feem ntau cov txiv hmab txiv ntoo yog qhov zoo tshaj plaws ntawm fiber. Leah pom zoo kom muab cov txiv hmab txiv ntoo hauv qab no rau hauv koj cov me nyuam noj mov.

1. Strawberries

½ khob muaj li 1 gram ntawm fiber

hollywood romantic full movie

2. Raspberries

½ khob muaj li 4 grams fiber ntau

3. Blackberries

½ khob muaj li 4 grams fiber ntau

4. Txiv kab ntxwv

½ khob raw muaj li 1.5 grams fiber ntau

5. Hnub tim

¼ khob muaj li 3 grams fiber ntau

6. Kua txiv

½ khob sliced ​​​​raws li 1.5 grams fiber ntau

7. Txiv duaj

1 nruab nrab pear muaj txog 5.5 grams fiber ntau

Yuav tsum ncaj cov txiv hmab txiv ntoo yuav tsum tau dhuav, xav txog ntxiv berries rau yogurt los yog txawm dipping lub txiv apples nyob rau hauv almond butter los yog txiv laum huab xeeb butter-ntxiv fiber rau yeej!

yuav ua li cas kom sagging mis

Oats thiab cereals

High-fiber cereals thiab oats yog kev sib pauv qab rau qee yam ntawm koj cov zaub mov nyiam noj tshais.

8. Kashi Cereal

½ khob muaj li 3-4 grams fiber ntau

cov teebmeem ntawm kas fes dub

9. Oatmeal

½ khob muaj li 4 grams fiber ntau

Ua ke lawv cov txiv hmab txiv ntoo nrog oats thiab cereals yog lwm txoj hauv kev yooj yim los hloov cov khoom noj muaj fiber ntau kom lawv tsis txhob laus. Ntxiv rau, pom cov txiv hmab txiv ntoo paub yog qhov kev xyaum zoo kom tau txais txawm tias koj cov neeg noj zaub mov zoo tshaj plaws los sim cov zaub mov tshiab-xws li oatmeal.

Dips

Rau cov niam txiv tab tom nrhiav kev xaiv zaub mov ntxiv rau lawv cov menyuam cov khoom noj txom ncauj, chickpeas yuav ua li ntawd. Thiab tsis muaj txoj hauv kev yooj yim dua li qhia lawv hauv daim ntawv poob.

10. Hmoob

2 tablespoons muaj txog 2 grams fiber ntau

Noob

Tseeb, cov noob yuav tsis tas yuav yog thawj qhov koj xav txog thaum xav txog cov khoom noj uas menyuam yaus yuav ua tau zoo li, tab sis muaj hmoo rau niam thiab txiv nyob ib ncig ntawm lub ntiaj teb no, ntau tus tuaj yeem muab zais rau hauv cov khoom noj txom ncauj uas koj cov munchkins twb tau noj txhua hnub.

11. Chia noob

1 & frac12; tablespoons muaj li 4-5 grams fiber ntau

Chia noob, tshwj xeeb, yog qhov zoo tshaj plaws ntawm fiber ntau thiab tuaj yeem muab ntxiv rau hauv yogurts, smoothies, puddings, lossis lwm yam khoom noj rau menyuam yaus. Hackney pom zoo qhia rau koj cov me nyuam tias cov me me crunchy specs yog sprinkles yog tias lawv nug.

TSEEM CEEB: 5 Txoj Kev Koj Yuav Ua Tsis Txaus Siab Txhawb Tus Neeg Noj Qab Haus Huv

Koj Horoscope Rau Tag Kis

Kom Paub

Xa Kuv Ntawm Email Qhia Rau Ntawm Lub Xaib