9 txoj hauv kev yooj yim los txhim kho koj cov pluas tshais

2024 Tus sau: James Gerald | [email protected]. Kawg hloov kho: 2023-12-17 14:08

Koj puas nkees ntawm koj pluas tshais? Yog tias koj noj tib yam cereal, oatmeal, lossis ci txhua hnub, nws yog lub sijhawm hloov koj tus cwj pwm. Tsis nco qab tshais tshaib plab thiab txuj lom koj cov pluas noj thaum sawv ntxov nrog cov lus qhia yooj yim no.

1. Hlub scrambled qe - sim qe waffles

Yooj yim, raws li txhua yam yog kev txawj ntse. Ncuav cov qe raug ntaus rau hauv waffle hlau es tsis txhob siv lub lauj kaub kom sai thiab noj qab nyob zoo. Muaj ntau qhov kev muaj tswv yim nyob ntawm no, vim tias koj tuaj yeem ntxiv cov khoom noj rau qhov sib xyaw (piv txwv li, txhoov kua txob, nceb, dos, txiv lws suav thiab cheese). Qe yog qhov zoo rau pluas tshais rau cov neeg saib kom poob phaus. Ib txoj kev tshawb nrhiav pom tias ob lub qe rau pluas tshais raws li ib feem ntawm 8-lub limtiam qhov kev pab cuam pab ntsuas cov neeg poob 65% qhov hnyav ntau dua li cov neeg uas noj tib lub sijhawm noj tshais calorie yam tsis muaj qe. Kev noj qab haus huv cov protein thiab cov rog pab koj zoo siab dua, yog li sim noj cov protein thiab cov qe kom tsis txhob poob cov khoom noj.

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2. Hlub smoothies - noj lawv los ntawm ib phaj

Hais lus zoo rau cov quav thiab tuav rab diav. Teem lub smoothie thiab noj los ntawm lub phaj los ntawm kev ntxiv koj cov zaub mov uas koj nyiam. Koj tuaj yeem ua ke koj cov smoothie nrog cov txiv maj phaub tsis qab zib, txiv hmab txiv ntoo tshiab, noob, cocoa, txiv ntseej, txiv laum huab xeeb, txiv ntoo qhuav. Koj yuav tsum tau zom cov smoothie, uas muaj txiaj ntsig zoo rau koj kev noj qab haus huv. Ntxiv rau, koj yuav noj qeeb qeeb thiab muaj txiaj ntsig ntau dua, muab sijhawm rau koj lub plab kom txaus siab. Cov pluas tshais no yuav muab rau koj ntau ntawm cov as -ham los ntawm txiv hmab txiv ntoo, txhawb lub cev nrog cov protein thiab cov rog noj qab nyob zoo.

3. Hlub pancakes - sim curd pancakes

Tsoos pancakes yog tsim los ntawm kev sib xyaw hmoov, qab zib, qe thiab cov khoom siv mis nyuj muaj roj. Tab sis yog tias koj xav tias qhov no ntau dhau rau koj cov zaub mov noj, sim cov protein ntau pancakes uas yuav tsis cuam tshuam rau koj qhov hnyav, tab sis tseem yuav txaus siab. Lawv mus zoo nrog txiv ntseej butter, maple phoov, lossis txiv hmab txiv ntoo. Noj pluas tshais no yuav ua rau koj muaj cov khoom noj muaj txiaj ntsig zoo ntawm cov fiber ntau thiab cov protein, calcium rau cov pob txha muaj zog (calcium tau nqus los ntawm vitamin D los ntawm cov qe) thiab lutein rau kev noj qab haus huv qhov muag.

Tsau oatmeal hauv mis, yogurt, lossis sib tov ntawm ob qho tib si. Txog thaum sawv ntxov koj yuav muaj pluas tshais me me uas koj tuaj yeem noj ncaj qha los ntawm lub raj mis.

4. Hlub qhaub cij - sim qe burritos

Cov qhaub cij npaj tau ua hauv cov khw tau ntev, uas cuam tshuam tsis zoo rau lawv saj. Ib txoj kev tshawb fawb xyoo tas los pom tias feem ntau ntawm lawv yog tus yam ntxwv txawv, tsis hnov tsw nqaij qub, thiab cov khoom xyaw tsis zoo. Tsuas yog ob qho ntawm cov qauv tau txais kev ntsuas siab zoo, tab sis lawv tau dhau los ua cov rog thiab ntsev ntau. Txhawm rau zam txhua qhov tsis zoo no, tab sis tsis tas yuav nkim sijhawm noj tshais, ua thiab khov khov hauv tsev burritos. Nws tsuas yog siv ob peb feeb kom sov thaum sawv ntxov. Cov burritos no muaj cov nplej tag nrho, cov protein, zaub noj qab nyob zoo, thiab muaj fiber ntau los pab ncaws tawm koj cov metabolism thiab txhawb kev tsim khoom thaum sawv ntxov.

5. Hlub cereal - sim cov infused oatmeal

Koj tuaj yeem noj tshais thaum koj tsaug zog (peb tsis hais txog kev pw tsaug zog). Tsau oatmeal hauv mis, yogurt, lossis sib tov ntawm ob qho tib si. Txog thaum sawv ntxov koj yuav muaj pluas tshais me me uas koj tuaj yeem noj ncaj qha los ntawm lub raj mis. Koj tuaj yeem ua tus kheej daim ntawv qhia no los ntawm kev ntxiv cov noob chia, txiv hmab txiv ntoo, txiv ntoo, txiv ntseej, txiv ntseej, txuj lom, thiab cov qab zib ntuj. Cov protein thiab fiber hauv cov pluas tshais yooj yim no ua rau koj muaj zog ntau teev.

6. Nyiam cheese nyuaj qhaub cij - sim cov lus Askiv avocado lws suav muffins

Cov ncuav qab zib mus tau zoo nrog cov cheese mos, tab sis tom qab noj tshais tas lawm, qhov kev xav ntawm kev ua kom tiav tsis nyob ntev. Hauv lwm lo lus, lawv tsis muaj calorie ntau ntau (muaj calorie ntau, muaj zaub mov tsawg). Sib pauv cov cheese rau avocado tsoo thiab qhob cij rau tag nrho cov lus Askiv muffins kom noj qab haus huv thiab qab. Thaum cov ntsiab lus calorie ntawm cov zaub mov no yuav zoo ib yam, avocados yog qhov zoo rau lub plawv thiab ntshav siab vim lawv cov poov tshuaj thiab cov ntsiab lus fiber ntau thiab cov ntsiab lus muaj roj tsawg.

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7. Hlub oatmeal - sim millet porridge

Gluten-free millet yog ntau dua li cov khoom noj noog. Ntau tshaj 10,000 xyoo dhau los, txawm tias ua ntej mov, nws tau ua zaub mov tseem ceeb hauv Asia. Tam sim no cov zaub mov noj qab nyob zoo no tau rov qab zoo dua. Millet yog nplua nuj nyob hauv cov tshuaj antioxidants thiab magnesium, uas pab ua kom ntshav siab zoo, tiv thaiv kab mob hauv lub plawv thiab ntshav qab zib. Yog tias koj nkees ntawm oatmeal, sib tov nws nrog millet. Ua tsaug rau nws qhov kev ntxhib los mos, millet yuav yog tshais zoo heev. Nws sib xyaw ua ke nrog cov txiv hmab txiv ntoo, txiv ntseej thiab noob taub dag kom ntxiv tsw, cov zaub mov muaj fiber ntau, cov tshuaj tiv thaiv kab mob, cov protein, cov rog noj qab haus huv thiab cov as -ham.

8. Hlub khw -yuav granola tuav - sim tuav hauv tsev

Xim tus neeg sawv cev, kua txiv kab ntxwv, thiab ua kom qab zib yog cov khoom xyaw ntawm cov khw muag khoom nrov. Txawm tias noj qab nyob zoo granola tuav feem ntau muaj suab thaj ntau. Yog tias koj tab tom nrhiav kom txo tus nqi ntawm cov khoom cuav ntxiv hauv koj cov khoom noj, ua cov kab no hauv tsev nrog cov khoom xyaw raug. Lawv yooj yim yoog raws koj cov zaub mov noj thiab nyiam saj. Ua xua rau txiv ntoo? Siv cov noob paj noob hlis. Tsis nyiam cashews? Noj almonds.

Yog tias koj nkees ntawm oatmeal, sib tov nws nrog millet. Ua tsaug rau nws qhov kev ntxhib los mos, millet yuav yog tshais zoo heev.

9. Hlub Toast - Sim Whole Grain Waffles

Puas yog waffles tsis yog cov khoom qab zib zoo tshwj xeeb? Tsis yog tias nws yog khov tag nrho cov nplej waffle nrog yam tsawg kawg ntawm 3 grams fiber ntau rau ib qho kev pab. Nws tsim nyog rov ua kom sov lawv, thiab lawv yuav yog lub hauv paus zoo rau cov txiv hmab txiv ntoo, txiv ntseej butter, tsev cheese lossis yogurt. Koj tuaj yeem sim cov waffles nrog txiv ntseej lossis txiv hmab txiv ntoo tshiab txhoov. Thiab yog tias koj sib tov yogurt nrog cov txiv hmab txiv ntoo kaus poom, koj tau txais kev txhawb ntxiv ntawm cov protein.