Yog tias koj xav tau ob peb cov pov thawj uas noj tshais yog ib qho tseem ceeb ntawm tsev kawm, tsis muaj peev xwm kawm ntawv hauv tsev kawm, tsis muaj peev xwm ua tau los ntawm lawv cov kev noj haus thiab muaj peev xwm ntau dua yuav muaj lub cev muaj peev xwm loj (BMI), uas yog lub cim ntawm kev rog dhau. Ntawm qhov tod tes, cov menyuam yaus uas noj tshais tau kawm tau zoo dua nyob hauv tsev kawm, ntau dua kev qoj ib ce ntau dua thiab feem ntau noj txoj kev noj qab haus huv ntau dua. Yog li tag kis sawv ntxov tsis txhob khiav tawm ntawm lub plab khoob sab nraum lub qhov rooj. Them tshais zoo!
Oatmeal nrog cov txiv hmab txiv ntoo dried thiab noob
Thaum sawv ntxov, thaum nws yuav txias rau ntawm txoj kev, nws tsim nyog yuav tus menyuam yaus oatmeal ntawm cov mis nyuj thiab ntxiv tws qoob loo, lwm yam txiv hmab txiv ntoo uas tau txiv thiab noob rau hauv nws. Oats nplua nuj nyob rau hauv carbohydrates thiab fiber ntau, tab sis kuj muaj cov protein ntau thiab cov rog ntau dua li lwm cov zaub mov. Kuraga yog qhov chaw zoo ntawm beta-carotene, Lutein thiab Zeaganthin - peb cov nroj tsuag pigments uas txhawb qhov muag kev noj qab haus huv. Taub dag noob yog nplua nuj nyob hauv Zinc: ib lub khob muab yuav luag ib nrab ntawm cov kev pom zoo txhua hnub.
Porridge ntawm mis nyuj - noj tshais uas yuav txaus siab rau koj li ob peb teev
Yees duab: unsplash.com.
Omelet nrog kua txob qab zib thiab txiv lws suav
Npaj ib feeb omelet nrog finely tws peppers thiab txiv lws suav txiv lws suav. Sab saum toj kom haus nws nrog balsamic sauce thiab txau - tuav koj cov ntiv tes! Tag nrho cov qe yog ib qho ntawm cov khoom noj khoom haus tshwj xeeb tshaj plaws. Lawv muaj cov nplua nuj nyob hauv cov vitamins, minerals, cov protein zoo, cov rog zoo thiab lwm yam khoom noj muaj txiaj ntsig. Txiv lws suav yog qhov chaw noj zaub mov loj ntawm cov tshuaj tua kab mob cawv, uas coj ntau cov txiaj ntsig kev noj qab haus huv, suav nrog txo qis kev pheej hmoo ntawm cov kab mob plawv thiab mob qog noj ntshav. Lawv kuj yog qhov chaw zoo ntawm cov vitamin C, Potassium, Folic acid thiab cov kab mob antioxidans nplua nuj, tshwj xeeb tshaj yog cov vitamins, tshwj xeeb tshaj yog vitamin C thiab ntau yam carotenoids. Vim li no, nws muaj txiaj ntsig - txhim kho qhov muag mob thiab txo qhov kev pheej hmoo ntawm kev tsim muaj kab mob ntev ntev.
Kua mis nyeem qaub nrog zib mu thiab chia noob
Ntuj cov mis nyuj yog ib qho chaw ntawm lacto thiab bifidobacteria, pib nrog txoj hnyuv ntxig thaum sawv ntxov los ua haujlwm. Zib ntab cuam tshuam nrog kev noj qab haus huv cov txiaj ntsig, xws li txhim kho plawv, cov qhov txhab zoo kho thiab ua kom muaj kev lim dej. Tsuas yog ntxiv 1-2 dia Chia noob thaum hmo ntuj hauv cov kua mis nyuj yogurt - thiab thaum sawv ntxov koj yuav muaj cov khoom npaj txhij rau kev noj haus.
Cheesecakes nrog hauv tsev jam
Tsev Cheese yog cov kua mis tshiab, nplua nuj nyob rau hauv cov protein. Ntxiv tsev cheese rau koj cov zaub mov noj yuav pab koj kom sau qhov xav tau cov calcium, nyob zoo thiab qhov hnyav dua. Noj cov cheesy ntawm cov hmoov nplej kom tau txais lub zoo sib xws. Yog tias tom tsev tsis muaj jam, kos cov berries nrog ib rab diav thiab ntxiv cov piam thaj me ntsis thiab kua txiv txiv qaub rau lawv.
Cheesecakes - Zoo nkauj hauv qhov protein
Yees duab: unsplash.com.
Cov zaub ntsuab tshiab
Leej twg hais tias cov zaub mov no tsuas yog noj su noj su thiab noj hmo? Tsis txhob hnov qab noj 300-400 grams zaub tauj ib hnub los sau tus nqi txhua hnub. Cov zaub ntsuab tshiab thiab zaub ntsuab yog ib txwm muaj txiaj ntsig! Ntxiv cov kua txiv qaub, balsamic vinegar, noob hnav, kua txob thiab lwm yam txuj lom kom cov zaub xam lav tsis txaus rau saj. Tsis tas li, nws lub tsev cheese lossis mozzarella cheese yuav zoo.