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Kev plees kev yi yog txiv neej tus yeeb ncuab. Kuv xav tias peb tuaj yeem pom zoo txhua yam ntawm nws. Tab sis dab tsi yog tias kuv qhia koj tias koj tuaj yeem tiv thaiv cov kev nqhis no los ntawm kev noj cov khoom noj txom ncauj zoo uas muaj txiaj ntsig zoo rau koj kev noj qab haus huv. Thaum koj hnov lo lus 'khoom noj txom ncauj', ib txwm peb lub siab xav tias 'tsis zoo' - tab sis cia hloov qhov ntawd, peb puas yuav!
Peb feem coob tsis tau noj tshais kom zoo thiab ua rau noj tshais thaum sawv ntxov, ua rau koj nkees nkees thiab cov sij hawm ua ntej noj su uas tuaj yeem ua rau koj nyuaj rau koj ua siab rau koj txoj haujlwm lossis ua tiav txoj haujlwm ntawd kom tiav. Yog li ntawd, qhov no ua rau koj txhim kho kev nqhis dej thiab feem ntau ua rau koj tag kev ua si rau ntawm tej daim lossis zais qhov khoob loj.
Hauv tib lub teeb ci, peb feem ntau muaj tus cwj pwm sawv thaum ib tag hmo thiab tawm mus rau chav ua noj los xyuas cov tub yees rau lub thawv txias rau qee qhov zom thiab chocolate. Muaj ntau lub laj thawj ua vim li cas koj thiaj tshaib plab ib nrab ntawm koj txoj kev pw tsaug zog, nrog lub hauv paus yog lub neej niaj hnub, nrog rau kev mob thiab tshuaj noj zoo li.
Hauv tsab xov xwm tam sim no, peb yuav muab cov npe khoom noj txom ncauj zoo rau koj tuaj yeem muaj thaum sawv ntxov thiab tsaus ntuj, kom tshem koj cov tshaib plab nrog rau kev txhawb nqa kom poob phaus.
yuav ua li cas tiv thaiv plaub hau thinning
1. Cov Ncauj Sib Ua Thiab Cov Kua Hlais
Feem tswj chees yog cov khoom noj txom ncauj thaum yav sawv ntxov. Cov no muaj plaub grams fiber ntau thiab muaj kwv yees li 70 calories. Koj tuaj yeem muaj nws nrog txiv apples los tiv thaiv koj cov fiber ntau. Nov yog ib qho khoom noj txom ncauj zoo tshaj plaws thaum sawv ntxov [1] Cov.
2. Roasted Chickpeas
Cov no muaj yim gram ntawm cov protein thiab rau grams fiber [ob] Cov. Ib lub tais ntawm chickpeas tuaj yeem ua rau koj lub plab zom zaws kom ntev li 5 teev thiab pab kev noj qab haus huv yooj yim rau kev tshaib plab. Koj tuaj yeem khaws cov no ntawm koj lub rooj ua koj cov khoom noj txom ncauj.
tshem tawm cov taub hau dub tom tsev
3. Txiv pos nphuab thiab Greek Yoghurt
Lub zog fais fab combo no tau ntim nrog 20 gram ntawm cov protein ntau satiating [3] Cov. Cov txiv pos nphuab tuaj yeem muab cov khoom noj kom zoo rau koj lub cev thiab ua kom yooj yim rau koj lub tshaib plab. Kev sib xyaw ntawm yoghurt thiab strawberry tuaj yeem tiv thaiv koj kom tsis qab los kom txog thaum koj pluas su.
4. Cov Shelled Pistachios
Cov no muaj rau (6) protein ntawm cov protein thiab peb grams fiber [4] Cov. Kev noj cov nplais roj tuaj yeem pab tswj kev mob plab thiab tiv thaiv koj kom tsis txhob yaum cov zaub mov tsis zoo. Tsis tas li, shelled pistachios yog ib qho zoo tshaj plaws thaum sawv ntxov-khoom noj txom ncauj rau poob phaus [5] Cov.
5. Tsis Muaj Roj Qaum Noob Hau Thiab Txiv Tsawb
Tsev cheese yog qhov tsis txaus ntseeg ntawm protein. Nws muaj txog 10 gram nyob rau hauv ib lub khob twg [6] Cov. Ib tug txiv tsawb me me tuaj yeem xa txog 10 gram ntawm fiber, yog li ua kom koj puv. Qhov no yog ib qho khoom noj txom ncauj zoo tshaj plaws rau lub cev thaum sawv ntxov. Kev noj cov txiv tsawb tseem tseem tuaj yeem pab ua kom lub tshaib plab nqhis dej feem ntau muaj kev noj qab haus huv.
6. Sprout Zaub xam lav
Sprouts yog cov nplua nuj nyob hauv cov as-ham, tsis tshua muaj calories thiab rog [7] Cov. Koj tuaj yeem siv moong hlav tawm uas pab txo cov ntshav siab thiab pab ua kom cov ntshav muaj detoxify. Koj tuaj yeem noj zaub xam lav nrog lub duav ntawm txiv qaub, uas kuj pab tau rau hauv kev hlawv cov rog feem ntau kom muaj kev noj qab haus huv [8] Cov.
7. Txiv laum huab xeeb
Txiv laum huab xeeb muaj txiaj ntsig zoo rau koj lub plawv kev noj qab haus huv [9] Cov. Lawv muaj ntau nyob rau hauv antioxidants thiab monounsaturated nqaijrog uas pab ua kom txaus siab koj qhov kev tshaib plab hauv txoj kev noj qab haus huv zoo tshaj plaws [10] Cov. Noj tsuas yog ib qho puv tes ntawm cov txiv laum huab xeeb hauv ib hnub thiab tsis ntau tshaj qhov ntawd.
8. Makhana (Hma liab)
Cov roj (cholesterol), rog thiab ntsev tsawg, makhana yog ib qho khoom noj txom ncauj zoo rau koj lub cev yuav tsum yoo mov [kaum ib] Cov. Cov tib neeg muaj kev txom nyem los ntawm ntshav siab, mob plawv thiab rog rog tuaj yeem tau txais txiaj ntsig los ntawm cov khoom noj txom ncauj zoo no.
9. Poha
Ua los ntawm cov nplej pluav, cov zaub mov no yog qhov zoo los ntawm kev noj zaub mov carbohydrates. Poha yog lub teeb nyob rau ntawm lub plab thiab tuaj yeem zom tau yooj yim, ua rau nws yog khoom noj txom ncauj zoo tshaj plaws rau koj qhov kev ntshaw [12] Cov.
10. Granola Bar
Koj yuav tsum mus rau cov kab granola uas tsawg dua hauv cov piam thaj thiab cov ntsiab lus calorie [13] Cov. Cov no muaj xya grams fiber ntau, rau (6) protein, tsib grams qab zib thiab zoo rau noj tshais thaum sawv ntxov, tshwj xeeb tshaj yog thaum koj tsis tuaj noj koj tshais.
daim tawv nqaij polishing kho tom tsev
11. Tsawb Nrog Almond Butter
Txiv tsawb yog qhov tseeb ntawm ib qho khoom noj txom ncauj zoo tshaj plaws thiab muaj lub cev tawm muaj. Tsau ib lub txiv tsawb me hauv ib rab diav ntawm unsmondened almond butter thiab noj thaum tshaib plab ua si nrog koj pw tsaug zog. Kev noj qab haus huv zoo ua ke yuav pab txhawb kev pw tsaug zog [14] Cov.
12. Kub Cawv
Tsis yog, kua zaub ntsuab tsis yog ua rau pluas tshais. Muaj cov khoom noj khoom ua kua txhuv xws li oatmeal zoo rau kev nqhis ib hmo, vim nws tsis tsuas yog pab ua kom koj lub plab zom zaws tab sis kuj txhawb nqa kev pw tsaug zog zoo dua. [kaum tsib] Cov. Ntxiv cinnamon lossis txiv hmab txiv ntoo qhuav.
aloe vera gel thiab txiv maj phaub roj rau cov plaub hau kev loj hlob
13. Txoj Kev Sib Tw
Txoj kev sib xyaw yog qhov zoo thiab muaj qab [16] Cov. Koj tuaj yeem ua txoj kev sib xyaw nrog almonds tom tsev. Ntxiv cov txiv hmab txiv ntoo qhuav, cov hmoov txhuv nplej thiab khaub noom xim tsaus ua kom tiav cov dej sib tov thiab haus kom yooj yim rau koj cov tshaib plab sai sai li nruab nrab.
14. Nyuaj-boiled qe dawb
Cov protein los ntawm cov qe dawb yog qhov zoo rau koj kev noj qab haus huv, vim nws pab ua kom koj cov ntshav qab zib nyob ruaj khov thiab yog li tswj kev noj qab haus huv zoo rau kev tshaib plab. [17] Cov. Koj tuaj yeem ua qe ua qe, uas tau ua los ntawm kev sib xyaw zaub thiab qe qe (zoo tshaj yog tias koj ua qee yam thaum yav tsaus ntuj ua ntej-tes thiab khaws cia hauv tub yees).
15. Lub taub dag noob
Ib qho ntawm cov kev daws teeb meem zoo tshaj plaws rau hmo ntuj kev tshaib plab pangs yog cov noob taub dag. Muaj ntsev, nkig thiab noj qab nyob zoo, cov noob taub dag yog nplua nuj hauv magnesium uas tuaj yeem pab txhawb nqa thiab txhim kho koj txoj kev pw tsaug zog zoo li [18] Cov.
Ntawm Daim Ntawv Kawg…
Thaum pab koj ua kom koj lub cev nqhis dej sai sai, cov khoom noj txom ncauj zoo no muaj txiaj ntsig zoo rau poob phaus. Vim tias muaj cov rog thiab noj qab haus huv cov ntsiab lus zoo, cov khoom noj txom ncauj tau yooj yim ua thiab qab los noj.
cov txiaj ntsig ntawm extra virgin txiv maj phaub roj
Cov Lus Nquag Nug
Q. Puas yog khoom noj txom ncauj tau zoo rau poob phaus?
TO. Feem ntau ntawm cov kev tshawb fawb qhia tias kev so ntawm cov zaub mov tsis cuam tshuam rau qhov hnyav. Thiab, noj cov khoom noj muaj protein ntau, muaj cov khoom noj txom ncauj fiber ntau tuaj yeem pab koj kom yuag poob. '
Q. Kuv yuav tsum noj dab tsi rau pluas su yog tias kuv xav poob phaus?
TO. Cov khoom noj xws li cov qe, zaub ntsuab, ntses liab, zaub txhuv, zaub hau thiab taum thiab legumes yog qee qhov kev xaiv zoo tshaj plaws.
Q. Yuav ua cov zaub mov dab tsi uas yuav tsum zam thaum yoo mov?
TO. Cov khoom noj kib xws li Fabkis txoj kib, dej qab zib, khob cij dawb, ncuav qab zib, ncuav qab zib, ncuav qab zib, khoom qab zib thiab dej khov yog cov khoom noj uas ib qho yuav tsum zam thaum noj mov.
Lus nug: Muaj pes tsawg cov khoom noj txom ncauj uas kuv yuav noj ib hnub kom poob phaus?
TO. Ib qho kev tsis sib haum xeeb feem ntau hais txog kev rog kom yuag yog tus naj npawb ntawm cov zaub mov uas ib qho yuav tsum noj ib hnub. Thaum qee qhov kev tshawb fawb hais tias noj peb pluas noj txhua hnub, uas tsis muaj khoom noj txom ncauj hauv kev ua haujlwm zoo dua, qee leej lwm tus ntseeg tias noj rau 6 pluas noj me me rau kev tswj kom hnyav dua.
