Noj cov txiv hmab txiv ntoo noj qab nyob zoo yog cuam tshuam nrog kev poob phaus. Txiv hmab txiv ntoo xws li txiv hmab txiv ntoo, txiv apples, pears, melons thiab txiv kab ntxwv qaub tau txuas nrog rau qhov hnyav. Xaiv cov txiv hmab txiv ntoo, uas muaj fiber ntau thiab cov ntsiab lus dej, yuav tso cai rau koj noj zaub mov zoo ib yam li koj cov zaub mov ib txwm thaum muaj cov calories tsawg. Thaum noj txiv hmab txiv ntoo tuaj yeem pab koj poob phaus, koj tseem yuav tsum tau ua tib zoo saib xyuas cov zaub mov uas koj haus. Nws tseem yuav tsum tau sau tseg tias txiv hmab txiv ntoo muaj cov piam thaj ntau ntau, yog li cov neeg muaj ntshav qab zib yuav tsum tau paub ntxiv txog kev noj thiab qhov ntau thiab tsawg. Txhawm rau kom poob phaus, koj yuav tsum tau haus cov calories ntau dua li koj lub cev siv thaum nruab hnub. Xaiv cov txiv ntoo zoo tuaj yeem pab koj ua tiav lub hom phiaj no.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Ntxiv Txiv Hmab Txiv Ntoo rau Koj Noj Tshais
Kauj Ruam 1. Ntxiv txiv hmab txiv ntoo rau koj lub tais pluas tshais thaum txiav rov qab rau ntawm cov nplej
Los ntawm kev ntxiv cov txiv pos nphuab lossis txiv tsawb rau hauv koj lub tais pluas tshais, koj yuav tau noj tshais qab thaum tsis muaj chaw nyob hauv koj lub tais rau ua noj ua haus. Txij li cov nplej feem ntau muaj ntau calories ntau dua txiv hmab txiv ntoo, koj yuav txiav cov calories thaum tseem nyiam noj tshais qab.
- Noj oat bran nrog txiv duaj thaum sawv ntxov. Oat bran yog cov zaub mov muaj fiber ntau uas ua lub hauv paus zoo rau txiv hmab txiv ntoo xws li txiv duaj, txiv tsawb, lossis plums. Ncuav ib nrab ib qho ntawm oat bran rau hauv lub tais zaub mov thiab ntxiv ib qho kev pab txiv hmab txiv ntoo xws li txiv duaj lossis plum.
- Yog tias koj nyiam cov pob kws, koj tuaj yeem ntxiv ib qho txiv hmab txiv ntoo rau ib nrab ntawm koj li ib feem ntawm cov pob kws flakes.
Kauj Ruam 2. Noj cov txiv hmab txiv ntoo ntau dua rau pluas tshais
Txoj kev tshawb nrhiav ntev tau pom tias cov neeg uas suav nrog ntau cov txiv ntoo hauv lawv cov zaub mov tuaj yeem poob qhov nruab nrab ntawm 1.11 phaus thaum lub sijhawm plaub xyoos.
- Ntxiv blackberries rau koj cov cereal kub thaum sawv ntxov. Thaum lub caij ntuj sov, ntxiv cov blackberries tshiab rau koj cov zaub mov kub thaum sawv ntxov. Thaum lub caij ntuj no, koj tuaj yeem siv khov berries.
- Ua rau peb npaug txiv hmab txiv ntoo oatmeal noj tshais. Ua ke 1 khob oats, 1 khob mis los yog mis nyuj mis, 1 khob mis nyuj khov sib xyaw, 1/4 teaspoon cinnamon, 1/4 teaspoon vanilla extract, thiab ntsev ntsev hauv lub lauj kaub me. Txhawm rau ntxiv qab zib, koj tuaj yeem ntxiv 1 tablespoon (14.8 ml) ntawm maple phoov. Ua kom sov tshaj nruab nrab cua sov thiab tsoo cov txiv ntoo rau hauv oatmeal thaum nws sov tuaj. Ua noj sib tov rau peb txog tsib feeb thiab tom qab ntawd ua haujlwm nrog koj nyiam yogurt.
Kauj Ruam 3. Noj cov txiv apples thiab pears ntau dua thaum noj tshais
Kev tshawb nrhiav tau pom tias cov neeg uas tau noj txiv pears thiab txiv apples ntau dua li plaub xyoos tuaj yeem poob qhov nruab nrab 1.24 phaus.
- Noj cov kua los yog txiv pear rau pluas tshais. Yog tias koj maj nrawm, tsuas yog tuav cov kua los yog txiv pear thiab noj nws kom noj tshais zoo
- Hloov cov kua butter rau txiv laum huab xeeb ntawm koj cov qhob cij thaum sawv ntxov. Yog tias koj ib txwm siv cov txiv laum huab xeeb, uas muaj calories ntau, koj tuaj yeem xaiv hloov nws nrog kua butter. Apple butter feem ntau muaj kwv yees li 30 calories rau ib qho kev pab thiab tsis muaj cov roj saturated.
Txoj Kev 2 ntawm 3: Xaiv Txiv Hmab Txiv Ntoo rau Noj su thiab Khoom Noj txom ncauj
Kauj Ruam 1. Ntxiv txiv lws suav rau hauv koj cov qhwv lossis qhaub cij
Hloov plum lossis txiv lws suav rau 2 ooj ntawm cheese thiab 2 ooj nqaij hauv koj cov qhaub cij noj su lossis qhwv. Los ntawm kev txiav cov zaub mov muaj calorie ntau xws li cheese thiab nqaij thaum ntxiv cov calories tsawg thiab cov txiv hmab txiv ntoo uas muaj fiber ntau xws li lws suav, koj yuav muaj kev noj qab haus huv, muaj calorie tsawg.
- Txawm hais tias muaj coob tus neeg xav txog txiv lws suav li zaub vim lawv nquag siv hauv cov tais diav, lawv yog cov txiv ntoo.
- Sim tag nrho cov nplej pita qhwv nrog hummus thiab txiv lws suav. Ntxiv txiv lws suav rau hauv koj cov qhwv zoo li ob peb zaub. Chop cov txiv lws suav rau hauv qhov ntsuas thiab ntxiv rau lawv rau koj cov qhwv hummus. Ntxiv ib co grated carrots thiab sprouts. Ntxiv me ntsis ntsev, kua txob, thiab kua txiv qaub rau saj.
Kauj Ruam 2. Noj cov txiv qaub Greek Greek nyias
Txiv qaub Greek zaub xam lav yuav tso cai rau koj ua ke cov txiv qaub thiab txiv lws suav rau hauv koj cov zaub xam lav. Ntxiv 3 khob ntawm lettuce romaine, 1 khob ntawm escarole, 1/4 khob ntawm cov dos liab, 1/4 khob ntawm cubed radishes, thiab ib nrab txiv lws suav hauv lub tais zaub xam lav. Ua kom koj cov khaub ncaws hnav los ntawm kev sib xyaw 2 diav (29.6 ml) ntawm cov kua txiv qaub nrog 1 tablespoon (14.8 ml) ntawm cov kua mis tsis muaj rog, 1 teaspoon zib ntab, thiab 1/4 teaspoon ntawm oregano. Tom qab ntawd, sib tov cov zaub xam lav nrog rab diav thiab ncuav tshaj cov zaub xam lav.
Kauj Ruam 3. Ntxiv raspberries rau Greek yogurt rau cov khoom noj txom ncauj zoo
Ntxiv 1 khob ntawm raspberries rau ib qho kev pabcuam ntawm Greek yogurt thiab 1⁄2 diav (7.4 ml) zib ntab. Yog tias yogurt twb tau qab zib lawm, koj tuaj yeem hla zib ntab.
Kauj Ruam 4. Txaus siab rau cov khoom noj txom ncauj ntawm txiv hmab thiab txiv ntoo
Muab 1 khob txiv hmab thiab ib txhais tes ntawm cov txiv ntoo hauv lub tais, thiab noj ua ke. Cov khoom qab zib yuav sib npaug zoo thiab lawv yuav xa tus nqi zoo ntawm fiber, cov rog zoo thiab cov protein.
Txoj Kev 3 ntawm 3: Tsim Nyog Poob Dua Nrog Cov Txiv
Kauj Ruam 1. Ua zaub xam lav nrog txiv kab ntxwv, txiv qaub thiab kua txiv kab ntxwv
Hauv lub tais zaub xam lav loj, ntxiv 6 khob ntawm menyuam yaus arugula, 1/8 ntawm cov txiv ntoo tsis muaj noob nrog cov rind tshem tawm, 12 ooj ntawm feta cheese, thiab 1 khob tshiab tshiab mint. Tom qab ntawd, ua cov zaub xam lav zoo nrog txiv qaub thiab kua txiv kab ntxwv. Whisk 1/4 khob kua txiv kab ntxwv, 1/4 khob txiv qaub kua txiv, 1 tablespoon (14.8 ml) zib ntab, 1 teaspoon ntsev, 1/4 khob ntawm minced shallots, thiab 1/2 teaspoon ntawm kua txob dub. Thaum kawg, ntxiv 1/2 khob txiv roj roj. Ntxiv koj cov khaub ncaws rau cov zaub xam lav dib liab thiab txaus siab rau.
Kauj Ruam 2. Ua cov txiv hmab txiv ntoo nyias nrog cov kua mis nyeem qaub
Ntxiv 1⁄2 US-pint (236.6 ml) ntawm blueberries tshiab, 1⁄2 US-pint (236.6 ml) ntawm raspberries tshiab, 1 pint ntawm cov txiv pos nphuab tshiab, ib pawg ntawm cov txiv hmab txiv ntoo ntsuab tsis muaj noob thiab txiv tsawb rau lub tais zaub xam lav. Tom qab ntawd, ua koj cov khaub ncaws. Muab 2 khob mis nyuj dawb tso nrog 2 diav (29.6 ml) ntawm zib ntab, kua txiv ib nrab txiv kab ntxwv, thiab 1/2 teaspoon ntawm vanilla extract ntshiab. Sib tov koj cov khaub ncaws thiab pov nws mus rau koj cov txiv hmab txiv ntoo zaub xam lav kom noj qab nyob zoo.
Kauj Ruam 3. Ntxiv cov txiv pos nphuab rau hauv cov nplej zom
Boil 1 khob bowtie pasta kom txog thaum nws khov rau tom tab sis kuj tau siav dhau los lossis 'al dente.' Saib ntawm pob ntawm cov nplej zom qhuav kom txiav txim kwv yees li lub sijhawm ua noj thiab nco ntsoov txheeb xyuas 'al dente.' Cia cov nplej zom txias cia rau 15 feeb los yog txias nws nrog dej txias. Tom qab ntawd, ntxiv qee qhov tshiab tws cilantro, dib tshiab, thiab 1 khob ntawm txiv pos nphuab. Ncuav ib lub txiv qaub thiab txiv roj roj rau sab saum toj rau cov zaub xam lav tshiab.
Khaws ib feem hauv siab thaum noj qee yam xws li nplej zom. Cov nplej zom me me (1/3 khob) tab sis tuaj yeem nthuav nrog ntxiv cov txiv hmab txiv ntoo thiab zaub, zoo li hauv daim ntawv qhia no (txog 1 khob). Tsuas yog xyuas kom koj tau txais kev noj qab haus huv ntxiv nrog koj cov noodles
Kauj Ruam 4. Saib cov ntawv ntawm koj lub phaj noj hmo
Nco ntsoov tias koj lub phaj noj hmo me me thiab muaj cov txiv hmab txiv ntoo tshiab, zaub, cov protein tsis muaj protein, thiab cov nplej tag nrho. Yog tias koj lub phaj yog qhov loj me uas tsim nyog thiab muaj cov txiv hmab txiv ntoo uas muaj xim zoo nkauj, zaub, muaj protein ntau, thiab cov nplej tag nrho, koj nyob ntawm qhov yog; txawm li cas los xij, yog tias koj muaj ntau cov txiv hmab txiv ntoo thiab zaub tab sis tseem noj ntau dhau, koj yuav tsis tau txais txhua qhov chaw nrog koj li phiaj xwm poob phaus.
Lub tswv yim
- Cov txiv hmab txiv ntoo qhuav thiab cov kaus poom feem ntau tau ntxiv qab zib, uas tuaj yeem ua rau lawv xaiv cov calories ntau dua. Cov txiv hmab txiv ntoo tshiab lossis khov yog qhov zoo tshaj.
- Txheeb xyuas koj cov khoom noj txhua hnub pom zoo ntawm no: https://www.choosemyplate.gov/fruit. Rau cov neeg laus, qhov kev pom zoo ua noj yog 1 1/2 thiab 2 khob txhua hnub. Ib qho ntawm cov txiv hmab txiv ntoo feem ntau sib npaug rau 1 khob txiv hmab txiv ntoo diced lossis 1 txiv hmab txiv ntoo nruab nrab.
