Txawm hais tias peb siv zog ua kom tau zoo hmo ntuj pw tsaug zog (nyeem: tsoo cov quav nyab thaum 10 teev tsaus ntuj, noj Instagram hiatus thiab khaws peb lub xov tooj nyob deb los ntawm peb lub txaj txaj), muaj ib qho tseem ceeb tshaj plaws uas feem ntau ua rau peb tos thiab tig thaum hmo ntuj: Peb tshaib plab. Yog li, es tsis txhob tso peb tus kheej mus raiding chav ua noj rau dab tsi khoom seem peb tuaj yeem pom thiab noj lawv los ntawm lub teeb ntawm lub tub yees (peb pom koj, Buffalo qaib tis), peb tau dhia dej tob thiab sab laj nrog cov kws tshaj lij. Nov yog 25 qhov zoo tshaj plaws noj qab nyob zoo ib tag hmo cov khoom noj txom ncauj uas, ncaj ncees, peb yuav noj txhua hnub.
Hais txog: Lus Nug: Qhia Peb Txog Koj Tus Kheej Thiab Peb Yuav Qhia Koj Yam Khoom Noj Qab Haus Huv Ib tag hmo koj yuav tsum ua hmo no
Yees duab: Liz Andrew / Styling: Erin McDowell1. Hummus thiab Whole Grain Crackers los yog Veggies
Peb paub muaj ib qho laj thawj uas peb hlub nqaij qaib . Lawv tau ntim nrog cov protein - peb grams rau txhua ob tablespoons, hais tias Dr. Daryl Gioffre, tus kws qhia noj zaub mov hauv New York City thiab tus sau ntawm Tshem tawm koj cov kua qaub . Chickpeas muaj lysine siab, thiab tahini yog nplua nuj ntawm cov amino acid methionine. Ib leeg, [chickpeas thiab tahini] yog cov proteins tsis tiav, tab sis thaum koj muab lawv ua hummus, lawv tsim cov protein ntau. Vim li cas cov protein ua kom tiav tseem ceeb heev, koj nug? Yeej, lawv ua kom koj puv, uas txhais tau hais tias tsis muaj pov tseg thiab tig nrog lub plab rumbly. Rau cov khoom noj txom ncauj thaum yav tsaus ntuj, koj tuaj yeem siv hummus ua ib qho chaw rau cov zaub nyoos lossis Ezekiel qhob cij, hais tias Gioffre. Tsis txhob txhawj yog tias peb ua.
Sim nws: Sweet Potato Hummus
ntxim hlub romantic movies hollywood
Yuav nws: Veggicopia Creamy Original Hummus
Simon Pask/The Happy Balance2. Oatmeal
Tej zaum koj yuav koom nrog oatmeal nrog rau thaum sawv ntxov ntxov, tab sis nws muaj ntau cov txiaj ntsig hmo ntuj, ib yam nkaus. Rau qhov pib, oats yog ib qho nyuaj carb uas zom maj mam, tswj cov ntshav qab zib spikes uas yuav cuam tshuam nrog koj pw tsaug zog. Thiab yog tias koj pom lub tais sov ntawm oatmeal cozy thiab soothing, koj tsis nyob ib leeg. Raws li a Columbia University txoj kev kawm , cov carbs ua haujlwm nrog koj lub hlwb kom tso cov neurotransmitter tshuaj serotonin , uas coaxes koj mus rau hauv ib qho chaw ntsiag to thiab pab koj lub cev tsim melatonin rau ib hmo pw tsaug zog.
Sim nws: Chamomile thiab Maple Porridge
Yuav nws: Nature's Path Organic Oatmeal
Cookie thiab Kate 3. paj kws
Koj tab tom sim quell lub craving, tsis ua rau koj tus kheej nyob rau hauv ib tug puv-ntawm cov zaub mov coma. Qhov ntawd yog qhov twg paj kws los ua si. Cov khoom noj txom ncauj uas muaj qab ntsev yog ib qho teeb meem (ib khob peb khob ua haujlwm rau ntawm li 100 calories), yog li koj tuaj yeem tsis tau hnyav ua ntej pw. Auj, thiab tseem muaj qhov nyuaj carb dua - cov khoom noj txom ncauj tag nrho cov khoom noj thaum pw tsaug zog yuav lo rau koj cov tav ntev dua li lub ncuav qab zib lossis lub tais dej khov ... zoo li kev ntxias li cov suab ntawd. Yog koj xav ua tiag tiag noj qab nyob zoo, koj tuaj yeem nqis peev rau hauv huab cua popper, uas pops cov pob kws nrog-koj twv nws-air es tsis txhob roj lossis butter.
Sim nws: Perfect Stovetop Popcorn
Yuav nws: Tsawg Evil Organic Popcorn
Gimme Qee Qhov cub 4. Low-Fat Greek Yogurt thiab Txiv Hmab Txiv Ntoo
Peb twb paub lawm tias Greek yogurt yog ib qhov zoo ntawm cov protein, tab sis peb twb tsis muaj lub tswv yim tias nws yuav pab tau peb ntes tau ib co ZZZs, ib yam nkaus thiab. Cov calcium hauv yogurt pab koj lub hlwb siv tryptophan thiab melatonin, thiab ib qho University of Pennsylvania pw tsaug zog kawm txawm hais tias nws tuaj yeem pab koj tsaug zog ntev dua. Hloov chaw ntawm cov khoom qab zib qab zib (uas tuaj yeem cuam tshuam koj cov ntshav qab zib tawm ntawm whack), saum koj lub tais nrog cov txiv hmab txiv ntoo tshiab thiab cov noob chia crunchy. (Auj, thiab yog tias koj nquag kub siab thiab plab zom mov, uas tuaj yeem tshwm sim los ntawm cov khoom noj muaj roj, ua raws li kev xaiv roj tsawg.)
Sim nws: Ib qho yooj yim Greek Yogurt Parfaits
Yuav nws: Stonyfield Organic Low-Fat Plain Yogurt
Ob tug Peas thiab lawv Pod 5. Txiv laum huab xeeb thiab Jelly Sandwich
Leej twg paub tias peb cov menyuam yaus nyiam yog qhov khoom noj txom ncauj ib tag hmo? Ntawm no yog vim li cas: Raws li cov National Sleep Foundation , txiv laum huab xeeb Nws yog ib tug natural qhov chaw ntawm tryptophan (aka amino acid uas induces tsaug zog). Thiab carbohydrates ua rau tryptophan muaj ntau rau lub hlwb. Qhov sib xyaw ua ke ntawm cov txiv laum huab xeeb muaj protein ntau thiab cov carbohydrates nyuaj yog cov khawv koob pw tsaug zog.
Sim nws: Cinnamon Toast PB&J
Yuav nws: Smucker's Uncrustables Txo Qab Zib
Minimalist Baker 6. Cov noob taub dag
Dab tsi yog ntsev, crunchy thiab ib txoj hauv kev ua kom koj tsaug zog? Cov noob taub dag , tau kawg. Raws li cov American Sleep Association , cov txiv neej no yog ib qhov zoo ntawm kev pw tsaug zog-inducing ntxhia magnesium thiab amino acid tryptophan. Lawv kuj tau ntim nrog zinc, uas tuaj yeem pab lub hlwb hloov cov tryptophan rau hauv serotonin. Tsis hais lawv nyob nraum satisfyingly crunchy thiab savory rau khau raj.
Sim nws: Roasted Pumpkin Seeds
Yuav nws: Thrive Market Organic Pumpkin Seeds
Pinch ntawm Yum 7. Txiv tsawb thiab txiv laum huab xeeb
Nco ntsoov li cas koj tus kws qhia ntawv hauv tsev kawm theem siab tau hais kom koj noj txiv tsawb kom tiv thaiv lossis txo qis ceg tawv? Qhov no yog vim txiv tsawb muaj cov poov tshuaj, uas pab rau cov leeg nqaij. Ua ke nrog cov txiv laum huab xeeb rau cov khoom noj txom ncauj ib tag hmo, vim nws tsis yog qab xwb tab sis kuj muaj cov rog noj qab haus huv kom koj txaus siab, hais tias Cleveland Clinic . Thiab thaum koj tuaj yeem nplawm qee qhov PB ntawm txiv tsawb siav thiab hu nws ib hnub, vim li cas ho tsis ua kom noj qab haus huv ob qho khoom noj khov kho tawm ntawm qhov sib xyaw? (Los yog sim no cov txiv tsawb organic tom rau qhov loj xwb.)
Sim nws: Peanut Butter Banana Ice Cream
Yuav nws: Barnana Organic Chewy Peanut Butter Banana Bites
Yees duab: Liz Andrew / Styling: Erin McDowell8. Ib txhais tes ntawm txiv ntseej
Yog tias koj tub nkeeg li peb, koj tsis xav ua ntau dua ua noj thiab tais diav rau khoom noj txom ncauj xwb. Ib txhais tes me me ntawm cov txiv ntseej haum rau daim nqi tsis ua noj, ua tsaug rau lawv cov ntsiab lus muaj protein ntau thiab cov rog noj qab haus huv. Gioffre hais tias txiv ntseej (tshwj xeeb yog cov organic) yog cov khoom noj muaj zog uas tuaj yeem pab tswj cov ntshav qab zib, tiv thaiv kev mob, txo kev tshaib plab, pab kom poob phaus thiab txo koj txoj kev pheej hmoo ntawm kab mob plawv. Nws mus? Raw almonds, pistachios thiab macadamias. [Lawv] muaj roj noj qab nyob zoo, lawv txo qis kev tshaib kev nqhis, ua kom lub hlwb ua haujlwm zoo thiab pab koj hlawv rog. Ntxiv rau, raws li cov National Sleep Foundation , almonds thiab walnuts tshwj xeeb muaj cov tshuaj tiv thaiv pw tsaug zog melatonin. Tsuas yog xyuas kom tseeb tias koj lo rau ib txhais tes thiab tsis yog tag nrho lub hnab - uas ua haujlwm txog li 200 calories ib lub quarter khob, muab lossis nqa.
Sim nws: Roasted Mixed Nuts
Yuav Nws: Organic Raw Almonds
Yees duab: Liz Andrew / Styling: Erin McDowell9. Almond Butter
Hais txog txiv ntseej, almond butter yog qhov sib npaug yooj yim rub-thiab-mus (er, snooze) kev xaiv. Thiab xav tias ib lub quarter khob ntawm almonds muaj 24 feem pua ntawm koj niaj hnub pom zoo kom noj magnesium, ntau tryptophan thiab poov tshuaj, lawv yog ib tug tsis-brainer rau yav tsaus ntuj kev tshaib kev nqhis. Magnesium yog ib qho zoo so ntxhia ib yam nkaus, yog li nws yuav pab koj ua cua sov thaum mus pw. Almond butter kuj boasts lub plawv noj qab nyob zoo monounsaturated fats, vitamins thiab minerals, uas yog zoo rau koj txhua lub sij hawm ntawm hnub, raws li zoo raws li Cedars-Sinai Medical Center . Tsuav yog almond butter koj xaiv yog nyoos thiab tsis muaj qab zib ntxiv, nws muaj tag nrho cov txiaj ntsig ntawm tag nrho almonds.
Sim nws: Paleo Almond Butter Granola Bars
yuav ua li cas siv curry nplooj rau cov plaub hau
Yuav nws: Justin's Almond Butter
Lexi's Chav ua noj huv 10. Ib tug qaib ntxhw Sandwich
Koj yuav tsis hnov qab thaum koj txiv ntxawm Bill tsaug zog nyob rau hauv nruab nrab ntawm Thanksgiving tsiab peb caug. Nws yog tej zaum ua tsaug rau cov qaib ntxhw , uas yog lub npe hu ua nplua nuj nyob rau hauv serotonin-tsim tryptophan, thiab qhov ntawd yog raws nraim qhov ua rau nws xaiv ntse rau ib tag hmo khoom noj txom ncauj. Ua ke nrog cov qhob cij tag nrho kom nkag mus rau hauv qee cov carbs nyuaj (koj tuaj yeem mus rau txoj kev ntawm jasmine mov lossis qos yaj ywm qab zib, hais tias Northwestern Tshuaj ), los yog cia nws qis-cal thiab txheej ib co slices nyob rau hauv ib lub lettuce qhwv xwb.
Sim nws: Qaib ntxhw Lettuce Wrap Sandwich
Yuav nws: 365 los ntawm Whole Foods Market Cub-Roasted Turkey Breast Deli Slices
Almond Eater 11. Low-Fat Cottage Cheese
Tsev cheese tau txais ib qho phem rap rau ua ib tug bland, tho txawv yuag poob staple rov qab nyob rau hauv lub hnub, tab sis nws yog ib tug zais lub pov haum rau insomniacs (tsis hais qab qab rau khau raj). Cov protein ntshiv (uas los ntawm kev zom qeeb qeeb) pab txhawb qhov hais txog serotonin, thiab raws li kev kawm tsis ntev los no los ntawm Cambridge University, tuaj yeem pab koj ntaus koj lub hom phiaj poob phaus thaum koj pw tsaug zog los ntawm kev pab koj xav tias txaus siab thiab ua rau koj lub zog so kom txaus thaum sawv ntxov. Xav boost lub snooze-factor? Sab saum toj ib nrab khob noj nrog raspberries rau 100-calorie ib tag hmo khoom noj txom ncauj nrog ntxiv kov ntawm melatonin.
Sim nws: Tsev Cheese Breakfast Bowl
Yuav nws: Good Culture Organic Low-Fat Cottage Cheese
Yees duab: Liz Andrew / Styling: Erin McDowell12. Ua Edamame
Nco txog qhov sib npaug no: Protein ntxiv rau fiber ntau sib npaug hmo ntuj pw tsaug zog zoo tshaj plaws ntawm koj lub neej. Edamame (aka soybeans nyob rau hauv lawv cov pods) muaj ob qho tib si mus rau lawv, yog li nws yog ib tug natural xaiv thaum koj xav tau ib tug ceev tom. Thiab cov ntsiab lus tshwj xeeb hauv cov kua txiv hmab txiv ntoo (hu ua kua isoflavones) tau pom tias muaj peev xwm ua kom lub sijhawm pw tsaug zog, qhov kev kawm Japanese no .
Sim nws: Roasted Edamame
Yuav nws: 365 los ntawm Whole Foods Market Organic Shelled Edamame
Gimme Qee Qhov cub 13. Qog
Txog tam sim no, koj tuaj yeem twv seb yog vim li cas qe yog khoom noj txom ncauj ib tag hmo noj qab haus huv: Lawv muaj protein ntau nplua nuj thiab tag nrho ntawm tryptophan. Cov American Sleep Association hais tias lawv yuav ua rau koj tsaug zog vim li ntawd, tab sis peb kuj nyiam tias lawv tau faib thiab ntim khoom noj yooj yim. Ntxiv rau, koj twv yuav raug hu twb muaj cov qe jammy nyob rau hauv koj lub fridge rau topping zaub xam lav thiab toast, txoj cai?
Sim nws: Txhua yam Deviled qe
Yuav nws: Organic Valley Free-Range Extra-Large Eggs
Yees duab/Styling: Taryn Pire14. Cheese thiab Crackers
Thaum nws los pw tsaug zog, cheese yog ib qho kev xaiv nrov nrov. Qhov no yog vim nws muaj calcium ntau, uas tau raug khi kom pw tsaug zog zoo dua . Nws kuj tau ntim nrog cov protein, ntxiv rau qee qhov tryptophan thiab melatonin rau kev ntsuas zoo. Muab ob peb daim ntawm cheese nrog qee cov hmoov nplej tag nrho, sprouted qhob cij los yog kua txiv slices rau qhov kawg protein-carb ua ke.
Sim nws: Ritz Crackers nrog Whipped Honey Ricotta thiab Bacon
Yuav nws: Gusto Calabrese Snack Pack
Minimalist Baker 15. Avocado Toast
Cov xov xwm zoo rau cov neeg xyoo txhiab uas pe hawm ntawm lub thaj av vos toast: Dr. Gioffre hu cov txiv hmab txiv ntoo (yog, nws yog txiv hmab txiv ntoo) Vajtswv butter. Tias yog vim li cas nws muaj qhov sib npaug ntawm cov rog noj qab haus huv, ntau cov poov tshuaj ntau dua li txiv tsawb thiab muaj fiber ntau kom koj cov plab zom mov. Koj puas xav coj nws mus txog qhov kawg? Dr. Gioffre qhia ua rau koj ci ci nrog sprouted qhob cij, txiv lws suav, ntxiv-virgin txiv roj roj, cumin, hiav txwv ntsev, crushed dub kua txob thiab jalapeño rau me ntsis ntxiv ncaws. Ib tag hmo noj hmo, ib feem gourmet noj.
Sim nws: Vegan Avocado Toast
cov txiaj ntsig ntawm qe ntawm cov plaub hau
Yuav nws: Organic Hass Avocados
Yees duab: Nico Schinco/Styling: Sarah Copeland16. Zaub tshiab
Koj tsis tuaj yeem mus yuam kev nrog cov zaub nyoos. Qhov ua kom yuam kev ua rau lawv txaus siab txaus uas koj ua tau xav noj lawv. (Cov kua txob liab kua txob no yuav ua li ntawd, tab sis koj tuaj yeem lean ntawm txhua yam hnav khaub ncaws uas koj tau khaws cia rau hauv lub tub yees.) Qhov tsuas yog caveat? Steer clear of veggies uas muaj fiber ntau (xws li carrots thiab beets) kom tsis txhob muaj plab thiab gassy ua ntej pw, hais tias Pw tsaug zog Health Solutions. Cruciferous veggies , zoo li broccoli thiab cauliflower, kuj zoo tshaj plaws zam thaum tsaus ntuj vim tias lawv muaj ntau cov fiber ntau insoluble. Es tsis txhob, mus rau lettuce, kale, txiv lws suav thiab txawm txiv hmab txiv ntoo xws li kiwi thiab cherries.
Sim nws: Caij nplooj ntoos hlav Crudités nrog Romesco Sauce
Yuav nws: Earthbound Farm Organic Zaub Tais nrog Ranch Dip
Yees duab: Liz Andrew / Styling: Erin McDowell17. Guacamole
Yog tias avocado toast yog nyob rau hauv cov khoom noj txom ncauj, ces yog li ntawd guacamole . Raws li Dr. Gioffre tau hais los saum toj no, avocado cov rog noj qab haus huv yuav ua rau koj puv thiab nws cov ntsiab lus potassium tuaj yeem pab koj tsaug zog zoo dua. Cov khoom xyaw ntxiv hauv guac kuj tuaj yeem txhawb koj tsaug zog: Txiv lws suav yog loaded nrog lycopene, uas pab nyob rau hauv lub plawv thiab pob txha noj qab haus huv, raws li zoo raws li pw tsaug zog-inducing poov tshuaj, thaum tryptophan-nplua nuj. dos pab txo koj cov kev ntxhov siab thiab pab kom so. (Tsuas mus rau lub teeb ntawm cov kua txiv qaub yog tias koj muaj kua qaub los yog plab zom mov.) Rau qhov zoo siab tshiab twist ntawm lub dip, sim no ntsim avocado hummus uas boasts ob qho khoom noj khoom haus-pom zoo staples hauv ib pob creamy. Dip pita chips, txiv lws suav los yog crackers, los yog nteg ib rab diav thiab hu nws ib hmos.
Sim nws: Hniav avocado hummus
Yuav nws: 365 Tag Nrho Cov Khoom Noj Ua Lag Luam Traditional Guacamole
Erin McDowell18. Ib Smoothie
Vim li cas thaum sawv ntxov yuav tsum muaj kev lom zem? Smoothies tuaj yeem sipped thaum hmo ntuj, thiab lawv noj qab nyob zoo li txhua yam koj muab tso rau hauv lawv. Sib tov ntau cov khoom noj pw tsaug zog zoo li tart cherry kua txiv, pistachios los yog avocado tuaj yeem pab koj kom xis nyob siab tshaj plaws. Yog hais tias koj siv kefir los yog yogurt nyob rau hauv lub smoothie, lub probiotics kuj tseem tuaj yeem pab txhawb kev tso tawm ntawm serotonin hauv koj lub hlwb, hais tias tus kws tshaj lij khoom noj khoom haus Frances Largeman-Roth, RDN. Ntxiv magnesium-nplua nuj hemp lossis chia noob rau kev pw tsaug zog ntau dua. Cov avocado thiab chia noob nyob rau hauv no ntsuab smoothie yuav ua rau koj zoo siab tag nrho, thaum lub txiv tsawb thiab Granny Smith kua txiv ua rau nws qab zib txaus kom txaus siab rau hmo ntuj kev ntshaw.
Sim nws: Ntsuab Smoothie nrog Avocado thiab Kua
Yuav nws: Txhua Hnub Sau
Yees duab: Eric Moran / Styling: Erin McDowell19. Zaub Zaub
Peb cov kryptonite: Qos yaj ywm chips. Peb tuaj yeem noj ib lab ntawm lawv yam tsis tas yuav ntsais, tab sis pw tsaug zog sai sai tom qab tag nrho cov ntsev thiab roj ua rau peb hnov mob thiab greasy. Luckily, cov zucchini lwm txoj hauv kev no tsuas yog nkig thiab cua - rho tawm cov kib. Tab sis muaj ntau ntau hom vitamin-nplua nuj rau khoom noj txom ncauj, xws li turnip chips, carrot chips thiab qos yaj ywm chips. Tsuav lawv ci es tsis txhob kib (los yog cua-kib tsis muaj roj), lawv yog ib qho kev xaiv, hais tias Pw tsaug zog Advisor .
Sim nws: Ib qho yooj yim Zucchini Chips
Yuav nws: Brad's Raw Organic Sweet Potato Chips
Yees duab: Liz Andrew / Styling: Erin McDowell20. Qos Qos Qos Qos Qos
Peb yeej tsis tau ntsib Fabkis kib uas peb tsis nyiam, tab sis txij li cov no tau ci es tsis txhob kib, lawv muaj roj tsawg-thiab tsis muaj teeb meem los npaj. Lawv kuj ua nrog qos yaj ywm qab zib , uas muaj ib tuj ntawm cov vitamins thiab minerals, ntxiv rau me ntsis ntawm cov protein los tuav koj ua ntej yuav mus pw. Tab sis qhov tseem ceeb tshaj, lawv nyob nraum teeming nrog relaxing poov tshuaj, magnesium thiab calcium (tshwj xeeb tshaj yog tias koj tawm ntawm lawv daim tawv nqaij). Lawv cov ntsiab lus carb yuav ua rau nws yooj yim dua rau koj lub hlwb kom nqus tau cov tryptophan, uas yuav hloov mus rau serotonin-ua niacin.
Sim nws: Ci Sweet Potato Fries
Yuav nws: 365 los ntawm Whole Foods Market Crinkle-Cut Sweet Potato Fries
Gimme Qee Qhov cub 21. Ntsuag nyuj
Protein yog txoj hauv kev mus thaum koj xav tias tsaus ntuj xav tuaj, tsuav koj tsis haus nws ntau dhau. Noj ib feem loj ua ntej pw yuav ua rau koj lub cev nce rau lub plab zom mov, ntxiv rau cov protein ntau ua ntej pw yuav ua rau koj ntau dhau. zog ua ntej ntaus cov quav nyab. Tab sis yog tias koj xav tau ib yam dab tsi savory thiab sau, nws yog OK kom muaj ib daim me me los yog ob (tshwj xeeb tshaj yog tias koj nyob rau hauv kev noj haus xws li keto lossis Paleo). Ua koj tus kheej es tsis txhob leaning ntawm lub khw-yuav txheej txheem jerky. Jerky yog qhov zoo tshaj plaws ntawm cov protein thiab hlau; tsuas yog nco ntsoov tias nws tuaj yeem muaj cov sodium siab, vim nws feem ntau kho tau hauv cov ntsev ntsev. Yog li, koj yuav tsum tsis txhob noj nws 24/7, tshwj xeeb tshaj yog tias koj muaj ntshav siab.
Sim nws: Nqaij nyuj
Yuav nws: 365 los ntawm Whole Foods Market Txo Sodium Grass-Fed Beef Jerky
Sally's Baking Addiction 22. Roasted Chickpeas
Koj nyiam hummus-vim li cas ho tsis ua kev zoo siab rau cov pob zeb me me no hauv lawv daim ntawv purest, crispiest? Chickpeas khav theeb cov protein, fiber, vitamins thiab minerals, ua rau lawv nyiam noj qab haus huv xaiv. Tab sis lawv kuj muaj ib tuj ntawm pw tsaug zog-inducing tryptophan, complex carbs thiab folate , uas tuaj yeem pab tswj koj cov qauv pw tsaug zog. Qhov txawv yog koj tau pom cov chickpeas crispy ntawm lub khw muag khoom noj tam sim no, tab sis ua rau koj tus kheej yog yooj yim li seasoning rau koj nyiam thiab ci lawv kom txog thaum qhuav thiab crunchy.
Sim nws: Roasted Cinnamon-qab zib Chickpeas
Yuav nws: Saffron Road Organic Hiav txwv ntsev Crunchy Chickpea Snack
cov txiaj ntsig ntawm kev haus dej jeera rau kev poob phaus
Food Faith Fitness 23. Cereal thiab Mis
Zoo li oatmeal, cereal tsuas yog zoo rau koj thaum hmo ntuj raws li nws yog thawj zaug thaum sawv ntxov. Vim muaj ntau cov pob kws-based cereals muaj high-glycemic carbs , lawv tuaj yeem txo lub sijhawm nws yuav siv rau koj tsaug zog. Txawm zoo dua, mis nyuj yog ib qhov zoo ntawm calcium, ib qho ntxhia uas tseem ceeb rau kev tsim melatonin. Xaiv ib yam dab tsi uas muaj suab thaj tsawg thiab siv cov mis nyuj muaj roj tsawg kom koj cov calories tsawg thiab ua kom cov zaub mov digestible.
Sim nws: Paleo Cinnamon Toast Crunch
Yuav nws: Peb Xav Tau Unsweetened Protein Cereal
Paul Brissman/Antoni: Cia's Ua noj hmo24. Nplej dawb
Cov nplej dawb lub siab glycemic Performance index txhais tau hais tias nws yuav ua rau koj cov ntshav qab zib thiab insulin ib txwm txhawb nqa, yog li pab cov tryptophan lull koj lub hlwb kom tsaug zog, hais tias. American Sleep Association . Tsis txhob hais tias mov muaj magnesium siab, uas kuj pab pw tsaug zog, thiab nws yooj yim zom, raws li kws noj zaub mov Samina Qureshi , RD. Koj puas xav ua kom nws txaus siab thiab soothing? Ua ke nrog cov tshuaj yej ntsuab thiab txawm tias salmon, yog tias koj tshaib plab ntxiv - fatty ntses Cov vitamin D siab tuaj yeem pab txhim kho koj txoj kev pw tsaug zog zoo.
Sim nws: Antoni Porowski's Salmon thiab Spinach Rice Bowl with Green Tea Broth
Yuav nws: 365 los ntawm Whole Foods Market White Thai Jasmine Rice
Yees duab: Liz Andrew / Styling: Erin McDowell25. Sib
Rau cov hmo ntawd thaum koj lub siab quaj 'ice cream,' tab sis koj lub hlwb hais tias 'peb tuaj yeem ua tau zoo dua qhov ntawd.' Nov yog qhov ntes: Sorbet nyhav qis hauv cov rog dua li cov mis nyuj khov, tab sis tsuas yog muaj suab thaj ntau. Nrhiav ib qho uas tsis muaj piam thaj - lossis zoo dua, ua rau koj tus kheej - yog qhov tseem ceeb kom paub tseeb tias koj tsis txhob muaj suab thaj ua ntej ntaus hauv ncoo. (Nyob rau hauv phau ntawv no, a 2014 kev kawm pom tias kev noj zaub mov muaj suab thaj muaj feem cuam tshuam rau kev pw tsaug zog tsis zoo tag nrho.) Nws yooj yim li kev sib xyaw khov txiv hmab txiv ntoo nrog ib tug txaws ntawm mis nyuj. ( Frozen yogurt kuj yog ib qho khoom noj khoom haus lwm txoj hauv kev.) Xaiv ib qho tsw uas koj xav tau, tab sis peb yog ib feem ntawm qhov no ob zaug-kua txiv kab ntxwv version uas tsis hu rau ntxiv qab zib. Koj yuav muaj sijhawm yooj yim zom nws yog tias nws tsis muaj mis nyuj thiab ze rau cov txiv hmab txiv ntoo ntshiab li sai tau.
Sim nws: Ib qho khoom xyaw Watermelon Sorbet
Yuav nws: Talenti Roman Raspberry Dairy-Dawb Sorbet
Hais txog: 30 Cov Khoom Noj Zoo Tshaj Plaws Koj tuaj yeem Yuav ntawm Lub Khw Muag Khoom
