Nws tuaj lig hmo ntuj thiab koj tshaib plab. Tej zaum koj tau muaj kev tsaus ntuj yav tsaus ntuj thiab nyuam qhuav tau mus tsev los sis tej zaum koj tsis tuaj yeem tsaug zog thiab koj lub plab yog cia koj paub tias nws khoob. Yog li, dab tsi yog qee cov tswv yim ceev thiab noj qab nyob zoo uas zoo rau kev noj sus yav tsaus ntuj? Nov yog qee qhov kev tshaj tawm.
1 - Nqaij thiab Mis Nyuj
Qhov zoo tshaj plaws thaum noj hmo yog lub teeb thiab yooj yim rau kev zom. Nighttime yog lub zoo meej lub sij hawm ness rau ib yam dab tsi nrog ntau carbohydrates vim hais tias lawv yooj yim mus zom. Ntxiv me ntsis protein ntau thiab fiber ntau, thiab koj muaj ib qho khoom noj khoom haus zoo tagnrho. Tsis txhob noj cov zaub mov hnyav, tshwj xeeb tshaj yog tias koj muaj teeb meem nrog kev kub ntxhov.
Cov kua cereal yuav muab rau koj ib nyuag fiber, ntxiv vitamins, thiab lwm yam minerals tawm, ntxiv rau nws yog qhov zoo yog tias koj tsis nyiam qab zib. Khaws kev noj qab haus huv feem ntau hauv siab thaum koj ua koj cov khoom txom ncauj. Ib qho khoom noj uas muaj cereal txias yog li ntawm 3/4 khob.
Ntxiv me ntsis mis nyuj, mis nyuj, los sis mov mis, thiab koj muaj khoom noj txom ncauj thiab noj hmo lig.
2 - Ib lub tais ntawm cov txiv hmab txiv ntoo
Berries yog ib co ntawm cov khoom noj zoo tshaj plaws uas koj tuaj yeem nrhiav tau. Lawv siab nyob rau hauv cov vitamins thiab minerals, ntxiv rau cov pigments uas muab berries lawv cov xim yog loaded nrog antioxidants uas tej zaum yuav muaj kev pab kho mob-thiab lawv saj zoo li ntawd.
Blueberries yog delicious los ntawm lawv tus kheej los yog tov nrog strawberries. Raspberries thiab blackberries mus ua ke nicely heev. Muab koj cov txiv hmab txiv ntoo tuaj yeem, ntxiv qee cov txiv ntseej los yog granola, tov nrog ib lub tais ntawm whipped cream, los yog cov kua txob ntawm cov mis nyuj.
3 - Peanut Butter thiab Jelly Sandwich
Xav zoo li ib tug me nyuam yaus dua thiab ua rau koj tus kheej ua kua txiv lws zoov thiab jelly sandwich thiab hliv ib khob mis nyuj nrog nws. Tab sis ua rau koj tus PB & J me ntsis kev noj qab haus huv los ntawm kev xaiv tag nrho cov khob cij. Xav ua kom nqaij almond los yog cashew butter? Qhov ntawd zoo, thiab.
Kuj, Tshuag li 100 feem pua cov txiv hmab txiv ntoo preserves. Tej zaum lawv tsis muaj mob ntau dua li qub qub jelly, tab sis lawv yog cov ntau tastier.
4 - Cheese thiab Crackers
Ntawm no yog ib qho khoom noj khoom txom ncauj ib tag hmo rau koj. Ua haujlwm rau ob peb lub ncuav ntawm cheese nrog cov qhob nplej tag nrho. Cheese yog ib qhov zoo ntawm cov tshuaj calcium uas, thiab cov qoob loo ntawm cov qoob loo muaj qee cov roj ntxiv.
Siv cov cheese zom thiab cov thinly hlais qee cov laus hauv cheddar, gouda, los yog pov tseg. Xiav cheese thiab brie kuj zoo, tshwj xeeb tshaj yog cov crackers uas yog me ntsis qab zib.
Khaws ib lub qhov muag ntawm koj qhov noj ntau ntau yog tias koj saib xyuas koj qhov hnyav vim hais tias cov khoom noj txom ncauj cheese tau siab hauv calorie ntau ntau yog tias koj noj cov chunks loj loj ntawm nws. Yog tias koj xav tau me ntsis ntxiv ntim koj lub plab, ntxiv qee cov txiv hmab txiv ntoo tshiab, kua txiv hmab txiv ntoo, los yog veggies tshiab.
5 - Yogurt thiab txiv hmab txiv ntoo
Yogurt yog ib qho zoo heev ntawm cov tshuaj calcium, protein ntau, thiab cov kab mob probiotic uas zoo rau koj qhov system plab. Pib nrog yogurt yogurt thiab ntxiv tsw nrog berries, ib txhia tws neeg rau, thiab ib co zib ntab.
Koj twb pom txhua yam ntawm flavored yogurt khob nyob rau hauv lub khw muag khoom noj. Khaws ob peb yam koj nyiam flavours kom muaj ntawm tes. Tab sis nco ntsoov nyeem cov ntawv ua ntej koj yuav lawv vim tias qee yam muaj ntau hom suab thaj thiab calorie ntau ntau uas koj tsis xav tau.
6 - Qaib Cov Txwv Ntses
Ib tug qaib cov txwv nrog qhob nplej tag nrho thiab me ntsis pas dej los yog mustard yuav txaus siab rau koj qhov kev tshaib plab uas tsis ua rau koj tsis muaj txhij txhua. Yog vim li cas koj thiaj li ua ke ntawm cov protein thiab fiber. Ntxiv ib daim ntawm lws suav thiab me ntsis ntawm lettuce, thiab koj tau txais ib lub zoo meej ib tag hmo.
7 - Cov Veggies tshiab thiab Dip
Cov veggies tshiab muaj load nrog fiber ntau, cov vitamins, thiab lwm yam minerals tawm, thiab lawv zoo tag nrho los ua ib qho kev noj qab haus huv crunchy ib tag hmo. Ib qho twg ua ke ntawm cov zaub nyoos, zaub paj zaub paj, dib slices, celery, zucchini, kua txob, thiab txiv lws suav yuav ua zoo nicely. Txhim khu qhov tsw nrog qee lub veggie dip, qos yaj ywm chip dip, me ntsis ntawm nyias hnav khaub ncaws, los yog hummus.
8 - Paj kws
Paj Paj Nrab yog suav tag nrho cov qoob loo, uas ua rau nws qab qab thiab txaus. Nws kuj yog qhov zoo rau koj lub duav tau ntev li ntev tau thaum koj tsis txhob muab dej rau hauv butter. Qhov tseeb, peb khob ntawm paj kws tau paj daj muaj tsawg tshaj 100 calories thiab li 4 grams fiber ntau.
Tsis muaj cua-popper? Koj tseem tuaj yeem ua tau paj kws zoo nrog cov roj me me, xim av su (siv yooj yim mus nrhiav hauv khw muag khoom) thiab lub microwave. Cia li tso 1/2 khob ncuav mog qab zib thiab ib lub ncuav roj zaub hauv ib lub tais thiab sib tov kom txog thaum lub kernels yog coated, ces nchuav nrog 1/2 teaspoon ntsev.
Ncuav mog qab zib, roj thiab ntsev sib tov sib xyaw rau hauv ib lub hnab xim av thiab quav ntug ntawm lub hnab ob zaug.
Muab lub hnab tso rau hauv microwave thiab ua kom tag zog rau li peb feeb lossis kom txog rau thaum popping nce mus txog li ib lossis ob npaug ib ob zaug. Yuav muaj qee tus mob ntses, tab sis ua noj ntev ntev yuav hlawv cov paj kws.
9 - Txiv Ntoo Txiv Hmab Txiv Ntoo thiab Ceev
Cov txiv hmab txiv ntoo tshiab muaj loaded nrog flavour, fiber, thiab vitamins. Ceev ntxiv minerals thiab protein ntau, yog li ua ke ua rau kev sib txuam ua ke uas yuav ua rau koj txaus siab kom koj pw tsaug zog.
Cov kw ua ke muaj xws li cov kua txiv hmab txiv ntoo uas muaj almonds, txiv tsawb, thiab kaum pecans, lossis pear nrog ob peb qho khoom noj. Yog tias koj tawm ntawm cov pob txiv neej, koj tuaj yeem kis tau cov txiv laum huab xeeb rau txiv tsawb txiv hmab txiv ntoo los yog poob rau hauv koj cov kua txiv hmab txiv ntoo hauv cov nqaij almond . Yog hais tias koj cov nqaij npuas almond dhau lawm thiab tuab rau ntses, muab ib rab diav los yog ob lub khob ntawm almond butter rau hauv lub tais diav thiab microwave 30 vib nas this los yog kom txog thaum nws zoo thiab ntxim nyiam.
10 - Oatmeal
Lub thawv sov so, so lub khob ntawm oatmeal tsuas yog qhov khoom noj rau hmo tsis tsaug zog. Oatmeal yog ib qho zoo heev ntawm fiber ntau, xws li beta-glucan, uas yuav pab tau kom koj cov qib roj cholesterol hauv kos.
Cov hlau ntuag muaj qhov zoo tshaj plaws kev ntxhib los mos thiab qab, tab sis nws yuav siv sij hawm ntev los ua noj, yog li khaws qee qhov dov ceev oats ntawm tes ces koj npaj kom ceev ceev thiab noj qab nyob zoo ib tag hmo. Txo koj cov khoom noj khoom haus ntxiv los ntawm kev ntxiv cov txiv hmab txiv ntoo, txiv ntseej, los yog txiv hmab txiv ntoo qhuav.
> Source:
> Tebchaws Asmeskas Chav Saib Xyuas Kev Ua Qoob Ua Loo thiab Kev Noj Qab Haus Huv thiab Kev Pab Tib Neeg. "Txoj Cai Kev Noj Qab Haus Huv rau Neeg Asmeskas 2015-2020, Thib 8."