Txawm hais tias koj cia siab tias yuav txo koj cov carbohydrates lossis qab zib kom tsawg, tiv thaiv kev mob, lossis tshem tawm gluten los ntawm koj cov zaub mov rau lwm qhov laj thawj, zam kev khob cij tuaj yeem pab tau. Ntxiv mus, ntim cov khob cij yuav tsum raug zam, vim lawv muab cov txiaj ntsig kev noj haus tsawg heev thiab feem ntau muaj cov xim dag, tsw qab thiab khaws cia. Paub koj tus kheej nrog txoj hauv kev los npaj zaub mov tsis muaj qhob cij, nrhiav cov qhob cij sib npaug, thiab paub tseeb tias koj tau txais cov fiber ntau txaus thaum txiav cov qhob cij los ntawm koj cov zaub mov.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Npaj Pluas Mov Tsis Muaj Cij
Kauj Ruam 1. Hla cov qhob cij thaum noj tshais
Toast thiab lwm yam qhob cij zaub mov noj tshais yog ib txwm muaj nyob hauv ntau tus neeg txoj kev noj haus, vim lawv tau nrawm thiab yooj yim los npaj. Txawm li cas los xij, muaj ntau txoj kev noj tshais zoo dua. Tshwj xeeb, xaiv qe nrog veggies thiab koj nyiam tshuaj ntsuab.
- Txhawm rau txuag sijhawm thaum sawv ntxov, txiav cov veggies thiab sib tsoo koj lub qe hmo ua ntej. Khaws txhua yam hauv lub tub yees, thiab koj tuaj yeem ua noj rau ntawm lub laujkaub ci zoo nyob rau lub sijhawm.
- Yog tias koj tau siv cov qe nrog ib sab toast, pauv cov toast rau ib nrab ci qos yaj ywm lossis ib sab ntawm cov zaub ci ci.
- Plain, muaj roj tsawg Greek yogurt yog lwm qhov kev xaiv noj tshais zoo. Ua ib co txiv hmab txiv ntoo tshiab thiab zib ntab kom qab zib.
Kauj Ruam 2. Pib hnub nrog oatmeal
Yog tias qe lossis yogurt tsis yog koj li, oatmeal yog ib qho kev xaiv zoo ib yam ntawm cov qhob cij ua noj tshais. Qhov no yog ib nrab vim tias oats muaj cov fiber ntau, uas yog ib yam uas koj yuav xav tau suav thaum noj mov tsawg dua.
- Nco ntsoov tias tag nrho cov nplej oats muaj nyob hauv ntau daim ntawv, suav nrog cov hlau txiav, dov, lossis tam sim. Txhua hom muaj tus nqi noj haus zoo ib yam, tab sis ua rau muaj qhov sib txawv thiab sib xws. Thaum koj xaiv, txheeb xyuas daim ntawv qhia khoom noj khoom haus rau cov ntaub ntawv hais txog kev ntxiv qab zib thiab ntsev.
- Rau kev ntxiv fiber ntau ntxiv thiab tus nqi noj haus ntxiv, ntxiv flaxseed pluas noj lossis chia noob rau koj cov oatmeal. Cov no tuaj yeem suav nrog lwm cov khoom noj tshais, xws li Greek yogurt lossis tshais smoothie.
Kauj Ruam 3. Txiav txim lossis npaj koj pluas su rau ntawm lub txaj zaub ntsuab
Ib txoj hauv kev zoo tshaj plaws los txhim kho koj cov zaub mov tam sim no yog los ntawm kev noj zaub xam lav rau ib qho ntawm koj cov pluas noj txhua hnub. Koj tseem tuaj yeem suav nrog cov khoom xyaw muaj protein ntau uas koj ib txwm noj ntawm cov qhaub cij, xws li tuna tuna, nqaij qaib, lossis qe zaub xam lav. Caij zaub xam lav nrog cov txiv roj roj, kua txiv hmab txiv ntoo, thiab kua txob es tsis txhob ntim cov khaub ncaws.
Txawm hais tias koj tau ua siab ncaj rau cov qaib ntxhw classic thiab cheese nyuaj txhua hnub ua haujlwm rau ib xyoo caum, koj tsis tas yuav tso tseg tag nrho koj mus-mus saj. Qhov tseeb, qaib ntxhw, tshis cheese, thiab cranberries mus tau zoo tshwj xeeb ntawm lub txaj ntawm cov zaub ntsuab, xws li zaub los yog zaub ntsuab
Kauj Ruam 4. Noj hmo los ntawm lub tais
Los ntawm qej qhob cij mus rau pizza, qhov muaj ntau ntawm cov qhob cij hauv ntau pluas noj uas nyiam tuaj yeem nyuaj rau kev khiav. Nco ntsoov, txawm li cas los xij, muaj ntau yam qab thiab tsis txaus mov noj dawb uas yuav ua rau koj zoo siab rau koj tus nplaig thiab koj lub plab. Tshwj xeeb, pib ua cov tais nrog cov mov xim av lossis quinoa puag. Ntxiv cov veggies, txuj lom, thiab txiv ntoo uas koj nyiam.
- Cov protein yog lwm qhov zoo ntxiv. Tofu thiab lwm cov taum pauv raws li cov protein, zoo li tempeh mus tau zoo tshwj xeeb hauv lub tais.
- Ua kom muaj tswv yim nrog koj lub tais. Sim ib lub tais salmon teriyaki ib hmo, thiab lub noob paj noob hlis kimchi lub tais tom ntej.
- Saib online rau kev txhawb nqa lub tais zaub mov noj qab haus huv, zoo li cov uas tau hais qhia ntawm no:
Txoj Kev 2 ntawm 3: Nrhiav Lwm Txoj Kev Cij
Kauj Ruam 1. Ci qhob cij sib npaug nrog quinoa hmoov
Muaj ntau txoj hauv kev los ua zaub mov uas zoo ib yam li qhob cij uas tuaj yeem ua haujlwm zoo nrog koj cov zaub mov nyiam. Piv txwv li, quinoa (uas yog cov noob tiag), tuaj yeem ua av rau hauv hmoov thiab siv hauv ci - txawm tias loaf ntawm "qhob cij" uas koj tuaj yeem noj tau.
- Ua ntej ci nrog quinoa hmoov, ci nws kom nws tsw ntau dua. Tshaj cov hmoov nplej rau ntawm cov ntawv ci ci thiab ci rau li 2.5 teev ntawm 215 degrees F (102 degrees C). Thaum cov ntxhiab tsw ntxhiab ntawm toasting quinoa tau ploj mus, hmoov zoo li yuav npaj tau.
- Toasted quinoa hmoov yuav khaws tau 8 lub hlis hauv lub tub yees lossis lub tub yees, yog li koj tuaj yeem ua cov pob loj rau siv ntau yam zaub mov txawv.
- Muaj ntau yam zaub mov txawv sib txawv rau ci nrog quinoa hmoov pub dawb hauv online. Sim ua cov lus Askiv muffins hauv tsev tshwj xeeb, vim tias qhov me ntsis tangy tsw ntawm quinoa hmoov qiv nws tus kheej rau hom khob cij tshwj xeeb tshaj yog zoo.
Kauj Ruam 2. Ci pizza ntawm zaub qhwv es tsis txhob qhob cij
Tsis muaj leej twg yuav tuav nws tawm tsam koj yog tias koj tsis tuaj yeem ncaws pizza los ntawm koj cov zaub mov noj. Hmoov zoo, muaj ib txoj hauv kev los ua cov pizza pizza zoo uas tsis yog qhob cij hlo li. Koj yuav xav tau lub taub hau ntawm zaub paj, ½ khob shredded mozzarella, 1/4 khob grated Parmesan, 1/2 teaspoon oregano, 1/2 teaspoon kosher ntsev, 1/4 teaspoon qej hmoov, thiab 2 qe qe.
- Pulse lub paj zaub kom txog thaum koj muaj cov shredded finely, mov zoo li cov khoom. Muab cov zaub qhwv tso rau hauv lub lauj kaub khov thiab tso dej tawm, rub nws kom tshem tawm cov dej noo feem ntau.
- Tom qab lub paj zaub txias, sib tov nws nrog cov cheese, txuj lom, thiab qe. Hloov cov khoom sib tov mus rau daim ntawv ci nrog kab ntawv parchment, npaj nws zoo li lub khob noom cookie.
- Ci "ci" ntawm 400 degrees F (204 degrees C) txog 20 feeb, ntxiv cov ntses thiab cov khoom ntxiv, thiab ci 10 feeb ntxiv.
Kauj Ruam 3. Siv lub hau nceb es tsis txhob siv cov qe
Thaum cov zaub qhwv qhwv tuaj yeem yog qhov hloov pauv tau zoo rau cov qhaub cij ntawm cov qhob cij, koj tuaj yeem yooj yim xav nyem koj lub burger ntawm ob qho muag, sib npaug txheej ntawm qee yam me ntsis ntxiv. Ntseeg nws lossis tsis ntseeg, lub khob cij tsis yog koj li kev xaiv nkaus xwb. Portobello cov kaus mom tsis yog tsuas yog muab cov duab ntawm cov khoom ua si classic, lawv zoo siab thiab txhaws.
- Ci lub kaus mom hauv qhov cub ntawm 375 degrees F (191 degrees C) li ob peb feeb, kom txog thaum lawv pib xim av. Tom qab ntawd siv lawv raws nraim qhov koj xav siv lub khob cij.
- Nco ntsoov tias koj tseem tuaj yeem ua pizza tus kheej ntawm lub kaus mom portobello.
Txoj Kev 3 ntawm 3: Xaiv Cov Khoom Noj Zoo, Muaj Fiber Ntau
Kauj Ruam 1. Noj taum ntau
Fiber yog qhov tseem ceeb heev rau kev noj zaub mov zoo. Hmoov zoo, muaj ntau txoj hauv kev kom tau txais ntau cov fiber ntau ib sab ntawm cov nplej tag nrho ib qho tuaj yeem txwv tsis pub noj mov. Qee qhov zoo tshaj plaws ntawm cov fiber, qhov tseeb, yog taum. Sib cais taum, lentils, taum dub, thiab Lima taum muaj qhov tshwj xeeb tshaj yog cov muaj fiber ntau.
- Taum kuj yog tshwj xeeb tshaj yog yooj yim ntxiv rau txhua hom tais diav. Piv txwv li, siv cov lentils mashed, ua cov kua txiv qaub nrog kua txiv qaub, cilantro, thiab walnut pieces.
- Ntxiv taum dub rau koj cov qe thaum sawv ntxov kom ntxiv ob qho tib si fiber ntau thiab cov protein ntxiv.
Kauj Ruam 2. Ntxiv cov pluas noj nrog cov veggie-based
Yog tias, zoo li neeg feem coob, koj nyiam noj mov, kev nkag ib leeg yuav tsis ua rau koj txaus siab. Rau qhov tshwj xeeb txaus siab-ua rau sab, ua pa lossis ci qee cov veggies. Cov uas muaj fiber ntau, xws li artichoke, broccoli, thiab brussel sprouts, yuav tshwj xeeb tshaj yog sau.
Steaming veggies yog txoj kev npaj noj qab haus huv tshaj plaws. Piv txwv li, steam maj mam ntsev cov zaub qhwv thiab lub caij lawv nrog cov qej rau ib qho qab thiab qab
Kauj Ruam 3. Khoom noj txom ncauj ntawm txiv hmab txiv ntoo thiab zaub
Mov ci tau txais kev hlub ntau heev vim tias nws pheej yig, txhaws, thiab yooj yim nqa thiab khoom noj txom ncauj. Tau kawg, muaj lwm pawg zaub mov noj qab haus huv uas muab cov txiaj ntsig no ib yam. Tau nyob rau hauv tus cwj pwm ntawm khoom noj txom ncauj ntawm cov txiv hmab txiv ntoo tshiab lossis slices ntawm dib los yog kua txob tswb es tsis txhob yob lossis lwm yam khoom noj.
- Raspberries, blackberries, thiab pears yog qhov tshwj xeeb hauv kev noj qab haus huv, ua kom muaj fiber ntau.
- Rau qhov ntxiv tsw tawg, poob veggies hauv hummus. Cov khoom noj txom ncauj no yuav muab cov txiaj ntsig zoo ntawm cov fiber uas yuav tshem tawm ib qho kev tshaib plab thaum yav tav su.
