Cov hmoov txiv laum huab xeeb yog cov khoom muaj ntau yam uas koj tuaj yeem siv los ntxiv qee qhov tsw qab rau txhua lub tais. Nws suav cov calories tsawg thiab cov ntsiab lus rog tsawg ua rau nws yog qhov kev xaiv txaus siab rau cov uas saib kom poob phaus me ntsis. Nws yog qhov zoo rau ntxiv cov tais diav yooj yim xws li smoothies lossis oatmeal. Koj tuaj yeem siv nws los ua cov kua ntses qab zib, kis tau, lossis cov txiv laum huab xeeb. Thaum kawg, koj tuaj yeem sib tov cov hmoov rau hauv ib qho ci zoo, los ntawm brownies rau cupcakes thiab ncuav qab zib, ntxiv qee cov txiv laum huab xeeb.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Txhim Kho Koj Cov Khoom Noj
Kauj Ruam 1. Txo koj cov calories kom tsawg
Lub ntsiab lus tseem ceeb ntawm txiv laum huab xeeb hmoov yog nws cov calories tsawg. Ib diav ntawm hmoov txiv laum huab xeeb muaj txog 25 calories piv rau 96 calories hauv tib tus nqi ntawm cov txiv laum huab xeeb li niaj zaus. Nws yog qhov kev xaiv zoo rau cov uas saib kom poob qee qhov hnyav tab sis tseem nyiam cov txiv laum huab xeeb.
Kauj Ruam 2. Txwv koj cov rog kom tsawg
Lwm qhov ntxim nyiam ntawm cov hmoov txiv laum huab xeeb yog nws cov rog tsawg. 1 diav muaj tsawg dua 1 gram (0.035 oz) ntawm cov rog, thaum tib yam li cov txiv laum huab xeeb li niaj zaus muaj li 8 grams (0.3 oz) ntawm cov rog. Nco ntsoov tias cov ntsiab lus rog ntawm txiv laum huab xeeb feem ntau yog lub plawv-noj qab haus huv monounsaturated rog.
Ib qho kev pabcuam ntawm txiv laum huab xeeb hmoov yog 2 diav. Ib qho kev pabcuam muaj li ntawm 1.5 grams roj
Kauj Ruam 3. Ntxiv cov protein lossis fiber ntau
Cov hmoov txiv laum huab xeeb yog qhov zoo rau kev ntxiv cov protein thiab cov as -ham uas tsis ntxiv cov rog ntxiv - 1 diav muab 3 rau 4 grams (0.11 txog 0.14 oz) ntawm cov protein thiab 1 gram (0.035 oz) ntawm fiber. Qhov no yog qhov tshwj xeeb tshaj yog rau yam xws li ci qhov twg cov rog ntxiv tuaj yeem hloov kho cov khoom tiav.
Txoj Kev 2 ntawm 4: Ntxiv Cov Zaub Mov Yooj Yim
Kauj Ruam 1. Ntxiv nws rau koj cov smoothies
Txhawm rau ntxiv cov txiv laum huab xeeb thaum txwv cov calories thiab rog, koj tuaj yeem ntxiv diav lossis ob ntawm cov hmoov rau koj nyiam tshaj plaws. Rau feem ntau cov zaub mov txawv, kwv yees li 2 diav (12.28 g) hmoov tuaj yeem hloov rau 1 diav (16 g) ntawm cov txiv laum huab xeeb. Dhau li nws cov lej qis dua, cov hmoov txiv laum huab xeeb kuj ua rau koj cov smoothies du thiab tsis qab ntxiag.
Raws li txoj cai ntawm tus ntiv tes xoo, ntxiv 1 tablespoon (6.14 g) ntawm cov hmoov txiv laum huab xeeb rau txhua 1 khob (250 ml) ntawm smoothie lossis co
Kauj Ruam 2. Sib tov nws rau hauv koj cov oatmeal
Hloov chaw ntawm ntxiv cov txiv laum huab xeeb li niaj zaus, sib tov hauv rab diav ntawm cov hmoov txiv laum huab xeeb rau koj lub tais ntawm oatmeal. Koj tuaj yeem ua nws nrog cov oats ua ntej koj ntxiv koj cov mis lossis dej, lossis koj tuaj yeem sib tov nws tom qab koj cov oats tau siav. Pair nws nrog txiv tsawb, qee cov qhob noom xim kasfes tsaus, lossis qee cov txiv ntoo rau PB & J oatmeal.
Koj tseem tuaj yeem ntxiv cov txiv laum huab xeeb hmoov rau muesli, quinoa, thiab lwm yam tais diav raws cov nplej
Kauj Ruam 3. Ncuav qee yam rau hauv koj cov kua mis nyeem qaub los yog granola
Yog tias koj tab tom ua parfait, koj tuaj yeem sib xyaw hmoov txiv laum huab xeeb rau hauv cov granola lossis yogurt. Txhawm rau ntxiv qee qhov tsw ntxiv rau koj cov kua mis nyeem qaub, sib tov hauv ib rab diav ntawm cov hmoov. Koj tseem tuaj yeem nchuav rau saum cov granola.
Yog tias koj tab tom ua koj tus kheej granola, koj tuaj yeem sib tov hauv cov hmoov txiv laum huab xeeb rau qee qhov ntxiv tsw
Txoj Kev 3 ntawm 4: Ua noj nrog Peanut Butter Hmoov
Kauj Ruam 1. Siv nws los ua cov txiv laum huab xeeb
Koj tuaj yeem ntxiv hmoov txiv laum huab xeeb rau txhua daim ntawv qhia ntses uas hu rau txiv laum huab xeeb. Tsuas yog rov ua kom cov hmoov rov los sib tov nrog dej thiab tom qab ntawd ntxiv nws rau koj cov ntses. Nco ntsoov ua raws cov lus qhia kom tau qhov tseeb ntawm cov hmoov txiv laum huab xeeb rau cov ntses.
Raws li txoj cai ntawm tus ntiv tes xoo, sib tov 4 diav (24.56 g) ntawm txiv laum huab xeeb hmoov nrog 1 diav (14.79 ml) dej yuav muab rau koj 2 diav (32 g) ntawm cov txiv laum huab xeeb ua kua dej
Kauj Ruam 2. Ntxiv rau qhob cij
Txhawm rau ntxiv qee qhov tsw ntxiv rau koj cov qhob cij, sim sib xyaw qee cov hmoov txiv laum huab xeeb rau hauv koj lub khob cij. Siv koj daim ntawv qhia ua qhob cij ib txwm thiab sib xyaw ua ke txog 1/3 ntau npaum li txiv laum huab xeeb hmoov li hmoov nplej peb cov qhob cij. Koj tuaj yeem sim ua cov qhob cij no ntawm cov nqaij qaib cutlets lossis nqaij npuas chops.
Xav txog ntxiv cov kua txob liab tawg rau cov qhob cij rau me ntsis ntxiv txuj lom
Kauj Ruam 3. Tsim kom muaj tswv yim
Koj tuaj yeem siv cov hmoov txiv laum huab xeeb los ntxiv qee qhov tsw ntxiv rau cov khoom noj txom ncauj xws li paj kws lossis txoj kev sib xyaw. Koj tseem tuaj yeem nchuav nws rau saum cov tsawb, sib tov nrog koj cov nplej, lossis ntxiv rau cov ncuav ci ci. Yog tias koj xav tias zaub mov yuav tau txais txiaj ntsig los ntawm qee cov txiv laum huab xeeb, muab nws tsoo ntawm cov hmoov txiv laum huab xeeb.
Piv txwv li, nrog me ntsis roj txiv roj thiab ob peb diav ntawm cov hmoov txiv laum huab xeeb, koj tuaj yeem ua txiv laum huab xeeb ci paj kws. Rau kev kho kom zoo dua, txiav txim siab txau cov txiv laum huab xeeb hmoov rau saum cov kaus poom pob kws
Txoj Kev 4 ntawm 4: Ntxiv Peanut Butter Hmoov rau Khoom Qab Zib
Kauj Ruam 1. Ci nws rau hauv cov khoom ci
Yog tias koj xav muab koj cov khoom qab zib me ntsis ntxiv txiv laum huab xeeb, txiav txim siab ntxiv qee cov txiv laum huab xeeb. Koj tuaj yeem ntxiv nws rau ib qho ci zoo los ntawm kev hloov cov txiv laum huab xeeb hmoov rau 1/3 tus nqi ntawm hmoov hu ua hauv daim ntawv qhia. Ib qho ntxiv, koj tuaj yeem sib xyaw hauv ob peb diav ntawm cov hmoov rau txhua lub khob noom cookie.
- Yog tias daim ntawv qhia hu rau 3 khob (375 g) hmoov, siv 1 khob (294.7 grams) hmoov txiv laum huab xeeb thiab 2 khob (250 g) hmoov.
- Yog tias koj tab tom ua cov txiv tsawb muffins, koj yuav ntxiv 3 diav (18.42 g) ntawm txiv laum huab xeeb hmoov rau lub khob noom cookie.
Kauj Ruam 2. Mus gluten-free
Yog tias koj muaj gluten intolerance lossis raug kev txom nyem los ntawm kab mob celiac, koj tuaj yeem siv cov hmoov txiv laum huab xeeb los ua cov khoom qab zib uas tsis xav tau hmoov. Koj tuaj yeem ua gluten dawb txiv laum huab xeeb butter brownies. Koj tseem tuaj yeem ua glutens-free peanut butter ncuav qab zib hauv ob peb feeb.
Kauj Ruam 3. Ua cov txiv laum huab xeeb
Koj tuaj yeem ua cov txiv laum huab xeeb sib kis tsis muaj sijhawm siv me ntsis txiv laum huab xeeb hmoov thiab qab zib cheese. Cias sib tov 1 tablespoon (6.14 g) hmoov nrog 8-ounce (226.8 g) block ntawm cream cheese. Yog tias kis tsis muaj cov txiv laum huab xeeb uas koj xav tau, ntxiv cov hmoov sib tov thiab sib tov kom txog thaum nws saj raws li koj xav tau.
