1 - Koj cov plaub hau xav tau cov Nutrients
Cov plaub hau zoo nkauj yuav tsum yog ntau tshaj ib tus zoo zawv plaub hau thiab txias. Cov plaub hau noj qab haus huv zoo rau qee yam tseem ceeb ntawm cov as-ham, nrog rau cov protein, omega-3 fatty acids, iron, zinc, calcium, biotin thiab vitamins A, C, E, thiab D.
Kuv paub hais tias muaj ntau cov vitamins thiab minerals thiab thiaj li, tab sis noj mov zoo noj cov zaub mov yuav tsum tau muab rau koj nrog tag nrho cov kev pabcuam no. Tab sis, tsuas yog nco ntsoov, Kuv tau pom kaum khoom noj uas tshwj xeeb tshaj yog.
2 - Ntses
Salmon thiab tuna muaj protein ntau, omega-3 fatty acids, thiab vitamin D, tab sis txawm tias lawv muaj nplua nuj hauv cov roj omega-3, lawv tsis muaj cov rog ntau ntau lossis calories. Ntxiv salmon los yog tuna rau ib qho tshiab tshiab nyias lossis txaus siab rau lawv li sushi. Nyob kas poom thiab salmon yuav khaws cia rau ntawm tes thiab siv ntau hom zaub mov txawv. Herring, sardines, thiab trout kuj tseem muaj roj omega-3s.
3 - Cov Zaub Tsaus Ntsuab
Spinach, Swiss chard, thiab lwm yam yog qhov chaw zoo tshaj plaws ntawm vitamin A, iron, calcium thiab vitamin C. Lawv kuj muaj hauv calories li ntawd lawv yuav pab tau koj kom tau ib lub laub quav. Siv cov nyom ntsuab raws li lub hauv paus rau koj cov khoom qab zib los yog sauté lawv nrog cov roj ntsuab me thiab cov qij thiab ua ib qho kev noj qab nyob zoo.
4 - Neeg Ceev
Almonds, pecans, thiab walnuts yog cov nplua nuj nyob hauv cov protein ntau, biotin, minerals thiab vitamin E. Walnuts kuj yog qhov zoo ntawm cov roj omega-3 fatty acids. Noj nqaij nyoos ua zaub ua khoom noj los yog saum koj cov zaub nyoos nrog toasted pecans. Sprinkle ib co almonds rau ntsuab taum los yog lwm yam khoom noj ua si.
5 - Cov Zaub Qos thiab Cov Qos
Cov qos yaj ywm thiab cov qos yaj ywm muaj ntim nrog vitamin A, ntxiv rau lawv muaj vitamin C, hlau, thiab calcium. Pab ntws qos yaj ywm ua qab zib kom huv si los yog ci qab zib qos thiab ua rau lawv muaj me me ntawm cov zom mees ntxiv rau calcium.
6 - Qe
Qe yog ib qho zoo ntawm cov protein thiab biotin, thiab lawv muaj cov vitamins A thiab E, ntxiv rau cov iron thiab calcium. Cov qe tsim los ntawm hens noj tshwj xeeb cov pluas noj, hu ua 'omega qe' kuj yog cov chaw zoo ntawm omega-3 fatty acids.
7 - Legumes
Cov taum qhuav, lentils, thiab kua yog cov protein ntau, zinc, hlau thiab biotin. Cov noob taum pauv tuaj yeem siv los ua cov piam thaj los yog qos yaj ywm. Los yog pab cov kua mis kua qaub nrog cov zaub tshiab tshiab.
8 - Oysters
Oysters tsis tshua muaj siab zinc ntxiv rau lawv yog cov muaj protein ntau. Txaus siab rau cov kua txiv hmab txiv ntoo hauv plhaub ib nrab, npaj ua Oysters Rockefeller, los yog ua kom muaj lub hom phiaj oyster stew rau noj hmo.
9 - Mis thiab Mis Los
Cov khoom noj khoom haus yog cov muaj protein ntau, vitamin D, thiab calcium. Mus nrog mis tsis muaj roj lossis rog thiab cheese kom qis qee yam ntawm calorie ntau ntau. Pab Greek yogurt nrog koj niam, txiv hmab txiv ntoo, thiab txiv ntseej rau ib pluag tshais qab los noj qab nyob zoo. Xwb, cov kua mis ua los ntawm almonds, kua los yog mov yog ib qho zoo xaiv.
10 - Cov tsos liab liab
Liab tswb peppers yog cov muaj vitamins A thiab C, ntxiv rau lawv muaj super tsawg hauv calorie ntau ntau. Sab saum toj ib qho zaub nyoos nrog kua txob liab kua txob, ci lawv nrog ib qho khoom ntawm veggies los yog ntxiv rau ib qho kev txhuam-kib.
11 - Lean nqaij nyug
Nqaij nyuj yog ib qho zoo heev ntawm cov protein thiab zinc. Nws yuav ua tau siab hauv cov rog thiab calorie ntau ntau, yog li xaiv ib qho leaner ntuag xws li ib daim phiab mignon. Nyom-nyeg nqaij nyug muaj ib cov roj khov zoo dua. Ntxiv nyias slices ntawm steak rau ib qho khoom qab zib los yog siv cov nqaij ntshiv ntawm cov nqaij nyug rau hauv cov ntxhuav.
Source:
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Kev Tshawb Fawb Tebchaws Lub Tebchaws Database for Standard Reference Release 28.