Feem ntau kuv tau hnov los ntawm cov neeg khiav dej num, "Dab tsi yog qhov noj tshais zoo tshaj plaws los noj ua ntej mus dhia ntev?" Koj noj dab tsi thaum sawv ntxov ntawm koj lub caij ntev ntev tsis tas yuav txawv qhov txawv ntawm koj tshais thaum sawv ntxov. Hauv ob qho xwm txheej, koj xav pib hnub tawm txoj cai nrog pluas mov noj zoo, noj qab haus huv.
Txawm tias koj tab tom khiav los yog tawm mus ua hauj lwm lossis tsev kawm ntawv, tus yuam sij rau txoj kev noj qab haus huv tshais yog qhov sib npaug.
Sim ua ke kom muaj tsawg kawg peb pawg zaub mov txawv rau koj noj. Koj yuav tsum tau sim ua ke nrog qee cov protein, cov carbohydrates, thiab fiber ntau los muab lub zog thiab pab koj tawm tsam kev tshaib kev nqhis.
Stumped rau cov tswv yim ntawm yuav noj dab tsi? Ntawm no yog qee qhov kev pom zoo rau cov chaw so fast and nutritious los pab roj koj cov npe.
1. Oatmeal nrog cov Kua mis nyeem: Npaj ib pob ntawv ntim tshuaj oatmeal thiab sab saum toj nrog 1 khob roj dawb tsis muaj ntsev thiab 2 tablespoon raisins. Pair nrog 8 ooj calcium-fortified, ntxiv kua txiv kab ntxwv kua txiv kab ntxwv.
2. Kua thiab Cheese: Khub ib nrab me me thiab kua txiv 1 mus rau 2 ooj cheddar cheese qhov cub thiab 1/4 khob txiv ntoo los sis almonds.
3. Zog Hluav Taws Xob thiab Txiv tsawb: Tshawb nrhiav cov cereal / energy bars uas muaj li 3 mus rau 5 gram roj thiab 10 grams protein. Odwalla, Kashi GoLean, KIND, thiab TruSoy yog txhua yam kev xaiv zoo. Lob ib tug txiv tsawb, ib yam nkaus, rau qhov ceev tab sis noj qab nyob zoo-rau-noj tshais.
4. Smoothie: Nrog ob peb qho khoom xyaw xws li khov berries, kua mis nyeem qaub, thiab kua txiv hmab txiv ntoo, koj tuaj yeem nplawm ib qho khoom noj thiab qab ntawm ob peb feeb.
Sim ib qho ntawm cov zaub mov zoo noj smoothie .
5. Peanut Butter on Bread: Top two slices hearty grain bread nrog 1 tablespoon txiv laum huab xeeb. Muaj ib khob roj dawb-yogurt thiab 8 ooj ntawm kua txiv kab ntxwv kom sib npaug.
6. Noj Tshais Noj Ncuav: Muaj khoom noj rau 2 khob cereal nrog 1 khob 1-feem mis nyuj los yog kua mis kua txiv hmab txiv ntoo, nrog rau 1/2 qhob noom ncuav nrog 1 tablespoon txiv laum huab xeeb thiab 8 ooj kua txiv kab ntxwv.
7. Greek Yogurt Parfait: Yog tias koj xav tau lwm txoj kab rau lwm tus, smear the blender thiab cia li sib xyaw txiv hmab txiv ntoo thiab Greek yogurt. Muab 3/4 khob ntawm qis roj tsawg yog cov qe los yog tsev cheese rau hauv ib lub tais lossis khob. Sab saum toj nrog 1 khob ntawm pineapple chunks, blueberries, los yog papaya thiab sprinkle nrog 1 tablespoon toasted wheat germ.
8. Lub Taub Hau Ntsuab Thiab Cov Kua Txiv Hmab Txiv Ntoo: Cov tshuaj txhuam hnoos qaub (zoo khov khov yog zoo) ntxim siab nrog ½ low-fat yogurt thiab 1 khob strawberries, raspberries, los yog blackberries.
9. Nthuav Tshais Burritos: Coj tuaj ua ib pluag tshais ntawm khoom noj los ntawm cov khoom noj uas muaj tag nrho cov qe ntses (qe tseem qe los yog ob lub qe dawb), ib txhais tes ntawm taum liab kua txob, thiab ib rab diav kua zaub cheddar cheese.
10. Lus Mis Kas nrog Txiv Hmab Txiv Ntoo: Muab ib qho nqaij npua txha taub hau los yog toast nrog 1 tablespoon rog tsis qab rog cheese thiab cov txiv pos nphuab.
11. Peanut Butter / Txiv tsawb Txiv Neej Txiv Ntoo Sandwich: Hlwv cov txiv laum huab xeeb rau ntawm ib daim khob nplej tag nrho thiab cov kua txiv hmab txiv ntoo nyob rau saum toj. Muab lwm daim ncuav qoob loo tso rau saum toj thiab zoo siab.
12. Tsev Khaub Ncaws Hauv Cov Txiv Ntoo Khaub Ncaws: Scoop 1/2 khob tsawg-rog tsev cheese rau hauv cantaloupe los yog honeydew ib nrab.
Txoj cai tseem ceeb tshaj plaws yog kom paub tseeb tias koj tsis txhob hle tshais. Tsuas tsis tau noj tshais zoo rau koj cov dej, tab sis nws tuaj yeem pab koj poob phaus .
Cov kev tshawb fawb pom tau tias cov neeg uas pheej noj tshais tau noj qab nyob zoo dua.
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