Cov khoom uas ib txwm tam sim no nyob rau hauv cov khoom noj cov kws kho mob

Cov kws kho mob muaj ib tug lossis loj kev kawm txawj thiab lawv yeej yuav tsum paub yuav ua li cas nyob ib tug ntev thiab zoo siab lub neej. Ntawm no yog ib daim ntawv teev khoom, uas yog tam sim no nyob rau hauv cov khoom noj kws kho mob. Sim muaj xws li lawv nyob rau hauv koj cov khoom noj.

qe

Cov kws kho mob yog ua kom noj tsawg nqaij thiab tsim kom tau koj noj cov zaub mov nyob rau hauv nroj tsuag. Cuaj kaum, vim hais tias tsiaj cov khoom tsis muab rau qe, vim hais tias nws yog ib qhov zoo uas muaj protein ntau.

taum paj

Taum paj - ib tug zoo lwm txoj rau zaub qhov chaw ntawm protein xws li cov qaib cov txwv los sis nqaij qaib. Protein yog tsis tsuas pab tau rau cov leeg loj hlob, nws kuj muaj ib tug tseem ceeb heev rau cov kev kho mob ntawm lub paj hlwb thiab nws cov lag luam.

ntses

Ntses yuav tsum tshwm sim tsis tu ncua nyob rau hauv koj lub rooj, thiab rau lub hom phiaj no ib tug ntau ntawm zoo yog vim li cas. Ntses xws li salmon thiab nourishes lub hlwb thiab lub plawv, puv lub cev nrog pab fatty acids Omega-3.

apples

Kua - qhov no yog ib qho zoo heev txiv hmab txiv ntoo uas yog zoo tagnrho rau ib tug khoom noj txom ncauj. Koj yuav yooj yim siav nrog nws ib tug nres ntawm kev tshaib kev nqhis.

bilberry

Antioxidant-nplua nuj berries li blueberries yuav tsum tshwm sim tsis tu ncua nyob rau hauv cov khoom noj. Tej zaub mov muab rau koj noj qab haus huv thiab kev zoo nkauj ntawm daim tawv nqaij, thiab thiaj li yuav ua rau muaj mob cancer vim hais tias nws yuav pab tua dawb radicals.

txiv pos

Es tsis txhob ua kom tiav koj hnub qab zib cov khoom qab zib, ntim nrog piam thaj, kho koj tus kheej rau qhov zoo tshaj plaws raspberries. Cov txiv pos-yim grams fiber ntau ib khob, dua li nws txig yuav pab tau zog nrog cravings rau qab zib noj txom ncauj thiab tas mus li, yuav ua tau rau ib tug kev xav ntawm satiety.

avocado

Sim mus ntxiv zaub thiab avocado nyob rau hauv tej zaub mov nyob rau hauv uas nws yuav tsim nyog. Avocados ntau ntawm monounsaturated nqaijrog, uas txo cov theem ntawm teeb meem cholesterol. Txawm li cas los, nws yuav tsum tau nco ntsoov hais tias raws li yog lub avocado nyob rau hauv me me.

spinach

Zaub ntsuab yog tsawg nyob rau hauv calorie ntau ntau, kuj yog ib qhov zoo ntawm vitamin A, uas yog yuav tsum tau rau kev noj qab nyob cov plaub hau thiab tej tawv nqaij. Ntxiv rau qhov spinach rau zaub tais diav nrog cov uas tsis muaj roj qhov twg los ntawm protein - muaj ib tug zoo kawg li noj hmo, tag nrho cov as-ham.

nceb

Nceb feem ntau tshwm nyob rau hauv cov khoom noj kws kho mob. Qhov no yog ib tug zoo ntxiv ntawm zaub cov tais diav. Nceb muaj ntau B vitamins, uas pab rau lub cev kom tau lub zog ntawm cov zaub mov, ntxiv rau lawv tsim kho lub tsim ntawm cov ntshav liab.

dos

Feem ntau, cov dos yog suav tias yog ib tug zoo txoj kev uas yuav diversify lub saj ntawm cov tais diav, tab sis nws kuj tseem yog ib tug zoo qhov chaw ntawm vitamin C. Qhov no vitamin pab tua dawb radicals thiab thiaj li yuav ua rau muaj mob cancer. Tu ncua ntxiv dos nyob rau hauv lawv cov zaub ci.

zaub cob pob

Sim noj ib balanced thiab muaj ntau ntau ntawm zaub - yog li cov kws kho mob pom zoo kom ua li cas. Zaub cob pob - ib tug zaub uas yog zoo meej rau tau txais qhov tsim nyog cov as-ham.

shrimps

Noj cw yuav pab koj ua kom cov theem ntawm cov protein tsawg tsis muaj dag zog ntxiv. Nyob rau hauv tas li ntawd mus rau lub cw heev ob peb calorie ntau ntau, tab sis protein - Nees nkaum grams ntawm ib feem me me.

zaub paj

Noj nws rau ib tug ob peb, ci los yog ua rau ntawm nws mashed qos yaj ywm. Nyob rau hauv txhua rooj plaub paj yog ib tug yawm sib ntxiv rau koj noj, vim hais tias nws yog heev nyob rau hauv fiber. Nws yeej txhawb kev noj qab nyob digestion.

almonds

Khoom noj uas muaj noj qab nyob zoo rog, yog tshwj xeeb yog pab tau rau cov plaub hau. Piv txwv li, almonds - cia li noj nws tsis muaj ntsev! Unsalted ceev - qhov no yog ib tug zoo xaiv rau ib tug khoom noj txom ncauj pab tau.

Zaub xam lav nrog nqaij qaib nyob rau hauv cov hniav nyiaj hniav kub

Yog hais tias koj muaj nyob rau hauv ib tug ceev ceev khoom noj khoom haus tsev noj mov, sim xaiv ib yam dab tsi zoo li ib tug nyias nrog nqaij qaib. Qhov no yuav tso cai rau koj kom tsis txhob spikes nyob rau hauv cov ntshav qab zib theem. Nyob rau hauv tas li ntawd, cov nqaij qaib - ib qho zoo heev qhov chaw ntawm cov protein tsis muaj tus ntxiv calorie ntau ntau.

qe dawb

Tsis txhob ntshai mus noj qe raws li ib tug tag nrho, tab sis qe dawb yog tshwj xeeb tshaj yog zoo. Qhov no omelet yog lawm ua tus sau nrog protein!

Tag nrho cov grain yob

Koj yuav muab koj protein omelet nrog zaub thiab tag nrho nplej tortilla. Kev siv ntawm tag nrho cov nplej nyob rau hauv thaum sawv ntxov yuav pab koj mus sau rau hauv lub cev nrog lub zog thiab pab txoj kev zom cov zaub mov vim siab cov ntsiab lus ntawm fiber.

sushi

Khaws khiav ntawm lub theem ntawm qab zib nyob rau hauv tus ntses, thiab txwv cov nqi ntawm mov, tus so yuav tsum tsis txhob ntshai ntawm sushi. Qhov no yog ib qho zoo heev kev xaiv rau ib tug noj qab nyob zoo noj su, tag nrho noj qab nyob zoo rog thiab protein.

carrots

Carrots nrog hummus - nws yog lub zoo meej ua ke nrog rau ib tug khoom noj txom ncauj. Zoo siab crunching carrots thiab muab lub cev nrog ib tug high school cov koob tshuaj beta-carotene.

hummus

Lub ntsiab muaj ntawm no tais - chickpeas. Yog li ntawd, hummus yog ib qhov zoo ntawm cov zaub protein thiab yuav pab tau xav tias satiety, thiab muab ib tug ruaj khov cov ntshav qab zib theem.

cheese nrog

Cheese sticks - ib tug zoo khoom noj txom ncauj. Lawv twb raug muab faib ua feem, ntxiv mus, yog li ntawd koj yuav ua rau kom cov theem ntawm cov protein nyob rau hauv lawv cov pluas noj.

turmeric

Yog hais tias tsim nyog, sim ntxiv rau cov tais diav ntawm curry thiab turmeric. Qhov no yog heev pab tau rau cov tawv nqaij, dhau li ntawm turmeric thiaj li cov kev siv ntawm inflammatory dab.

kale qhwv

Zaub pob Cale yog lawm ua tus sau nrog cov as-ham, yog li sim kom tsis tu ncua muaj xws li nws nyob rau hauv koj smoothies.

linseed

Nyob rau hauv no me me noob muaj ib tug ntau ntawm cov roj omega-3 qho tseem ceeb rau lub plawv mob, ntxiv rau lawv kuj muaj antioxidants.

txiv nkhaus taw

Txiv nkhaus taw - ib tug zoo feem ntawm pab txiv hmab txiv ntoo cocktails. Cov txiv nkhaus taw txaus fiber ntau thiab dej, uas yuav pab tau tsim kho lub hnyuv, dua li vitamin C yog tam sim no muaj

Zaub xas lav

Pom zaub ntsuab - nws yog ib tug zoo feem ntawm tej nyias los yog txiv hmab txiv ntoo dej cawv.

Greek yogurt

Yog hais tias koj nyiam cov khoom qab zib, sim noj Greek yogurt nrog txiv tsawb, zib ntab thiab cinnamon. Yog li ntawd koj yuav tau txais nyob rau hauv lub khoom qab zib feem ntawm cov protein. Nyob rau hauv tas li ntawd, Greek yogurt yog ib tug zoo qhov chaw ntawm probiotics.

zib ntab

Honey - yog ib tug natural qhov chaw ntawm minerals xws li tooj liab, hlau, magnesium, manganese, phosphorus, poov tshuaj thiab zinc.

cinnamon

Qhov no txuj lom yog zoo meej rau kis, nws thiaj li mob ntshav qab thiab kab mob plawv.

Zoo cereal tuav

Xaiv tuav nrog ib tug tsawg kawg nkaus ntawm cov khoom xyaw ntawm tej yam ntuj tso khoom xws li cov hnub thiab cov txiv maj phaub.

guacamole

Vim lub ntsiab muaj, avocado, guacamole sauce yog heev pab tau, nplua nuj nyob rau hauv kev noj qab nyob nqaijrog thiab fiber.

txiv roj roj

Qhov no yog ib qho ntawm lub ntsiab khoom ntawm lub Mediterranean noj cov zaub mov, uas yog ib tug zoo qhov chaw ntawm monounsaturated roj. Chaw sam roj xws roj xam lav.

balsamic vinegar

Balsamic vinegar ib yam khoom ua tastier. Nws yog cov uas tsis muaj calorie ntau ntau, dua li nws muaj ib tug uas tsis muaj glycemic index, ua rau nws ib tug zoo tshuaj yog tias koj xav kom poob phaus.

txiv ntoo qab zib

Txiv ntoo qab zib yog ib qho zoo rau smoothies thiab tiv thaiv koj los ntawm tsub zuj zuj ntawm tshaj rog.

chard

Qhov no hom ntawm ntsuab tej zaum yuav tsis yog tus nrov tshaj plaws, tiam sis nws yog heev pab tau. Nyob rau hauv ib feem - ob chav koob tshuaj vitamin A.

tsev cheese

Tsev cheese - nws yog ib tug yawm sib ntxiv rau pluas tshais, noj su los yog noj hmo. Muab nws nrog tag nrho grain khob cij los sis ntxiv rau xam lav.

Tag nrho cov grain muffins

Tag nrho cov nplej muab lub cev nrog rau fiber, uas yog qhov tseem ceeb rau kev noj qab nyob digestion. Nrog lawv pab no, koj yuav xav tias tag nrho lawm, tshaj tej ntawm, nws yuav ua tau kom txo tau cov roj cholesterol.

txiv quav ntswv nyoos

Txiv quav ntswv nyoos - qhov no yog ib tug zoo xaiv rau ib tug khoom noj txom ncauj los sis lub teeb noj su.

tuna

Ua qhaub cij nrog cov nplej thiab tuna, tau ntau protein.

edamame taum

Nrog lub hnub nyoog, ib tug neeg pib poob mob pawg. Qhov no yuav pab tiv thaiv kom txhob ce thiab txaus kom tsawg ntawm cov protein, uas yog ib tug ntau ntawm taum!