1 - Khoom txom ncauj tom haujlwm
Nws yog ib qho nyuaj rau tau txais los ntawm ib hnub tag nrho ntawm kev ua hauj lwm yam tsis tau txais me ntsis kev tshaib plab tam sim no thiab tom qab ntawd. Qhov no yog qhov zoo-ua tau snacking yuav zoo rau koj tsuav yog koj xaiv cov zaub mov zoo nyob rau hauv txoj cai ua ntej. Yog li ntawd nrog nyob rau hauv lub siab, kuv tau muab tso ua ke ib daim ntawv teev cov khoom noj txom ncauj cua uas zoo tag nrho rau kev ua hauj lwm so. Feem ntau ntawm lawv yuav tsum muaj lub tub yees lossis lub microwave, tab sis muaj qee tus neeg yuav raug stashed rau hauv koj lub rooj tub.
2 - Hummus thiab Carrots
Hummus yog tsim los ntawm chickpeas thiab sesame roj, yog li ntawd nws muaj protein ntau thiab muaj roj zoo thiab fiber ntau. Carrots yog siab nyob rau hauv vitamin A thiab poov tshuaj, yog li qhov no yog ib tug heev balanced thiab txaus noj txom ncauj. Raws li cov calorie ntau ntau, ib nrab khob khob hov muaj li 200 calories, thiab yim tus me nyuam carrots muaj li 30 calorie ntau ntau.
Hummus tseem zoo nrog pita chips los yog daim pita qhob cij. Los sim ua lwm yam veggies tshiab xws li celery, broccoli los yog cauliflower.
3 - Ib Daim Me Nyuam Me
Lub pluas su qhov tsuas yog ntau tshaj plaws rau yav tav su, yog li pob khoom me me. Xaiv tag nrho cov khob cij thiab ntau cov veggies thiab tej zaum ib daim los yog ob hom qaib cov nqaij npua los yog lean qaib. Ib qho me me nyuaj zoo li no muaj ntau cov vitamins thiab minerals thiab yuav tsum tau tuaj nyob rau hauv tsawg dua 300 calories ntev li ntev.
Lwm cov khoom noj txom ncauj zoo yog ib qho yooj yim txiv laum huab xeeb thiab jelly sandwich (sim kuv cov ntawv cog lus ).
4 - Cov txiv hmab txiv ntoo thiab txiv laum huab xeeb
Cov khoom noj txom ncauj no zoo ib yam li txiv hmab txiv ntoo thiab ceev, tab sis qee zaus nws tsuas yog kev lom zem ntau dua rau cov tawv nqaij me me txiv lauj kaub ntawm cov txiv hmab txiv ntoo tshiab. Kuv nyiam txiv apples vim lawv siab nyob rau hauv fiber ntau, ntxiv rau muaj ntau ntau yam uas nws tsis yooj yim mus nrhiav ib co ntawm cov kua koj nyiam. Thiab mus rau natural txiv laum huab xeeb uas tsis muaj lwm yam qab zib-nws yeej tsis xav tau nws.
Almond butter kuj zoo nkauj thaum koj ntxiv nws rau koj cov txiv hmab txiv ntoo nyiam. Lossis sim sim cov nyiaj ntsuab butterfly kom hloov.
5 - Yogurt thiab txiv hmab txiv ntoo
Kua mis nyeem qaub yog ib qho ntawm cov khoom noj uas yog ib qho zoo ntxiv rau koj cov zaub mov, tab sis nws muaj peev xwm tig mus ua ib yam dab tsis zoo yog hais tias nws muaj loaded nrog khoom qab zib. Kuv zoo li cov Greek cov kua mis nyeem qaub nrog cov txiv hmab txiv ntoo tshiab, vim li ntawd kuv cia li ntim ib qho khoom noj ib pob thiab ua rau ob peb lub txiv hmab txiv ntoo tshiab. Ntau cov calcium, protein ntau, thiab kev sib thooj. Tag nrho rau li ntawm 150 calorie ntau ntau.
Lwm qhov kev xaiv kuv nyiam yog dawb Greek yogurt nrog pecans thiab me ntsis zib mu.
6 - Rice Cakes
Lub ncuav mog qab zib muaj pes tsawg calorie ntau dhau, thiab nws ua rau lub hauv paus zoo rau feem ntau hom kev khoob. Koj tuaj yeem txeeb cov ncuav khoom noj hauv koj lub rooj rau khoom thiab nqa cov khoom cua zoo li lub qe nyias noj filling. Ob lub mov nplej topped nrog lub khob peb lub hlis (los yog li) ntawm qe zaub xam lav muaj txog 8 grams protein, thiab ntau zinc, selenium, thiab magnesium, thiab muaj li 260 calories.
Lwm cov cua ntawm cov cua tuaj yeem muaj xws li cov mis nyuj uas yog mis nyuj thiab txiv hmab txiv ntoo, cov txiv hmab txiv ntoo hlais nrog cov txiv qaub kua txiv, los yog cov tsev me me uas nrog cov veggies tshiab.
7 - Crispbread thiab Cottage Cheese
Crispbreads yog tiaj, qhuav qhob cij xws li qhob noom xws li cov rye hmoov tiam sis muaj nyob rau hauv tseem grain thiab multigrain versions. Lawv zoo thiab crunchy, thiab thaum lawv nyob nraum cua tag nrho los ntawm lawv tus kheej, lawv nyob nraum txawm zoo topped nrog qab, noj qab haus huv toppings. Kuv nyiam cheese vim nws muaj calcium thiab protein ntau. Peb pieces ntawm crispbread, txhua topped nrog ob dia ntawm tsawg-rog tsev cheese muaj ib tug tag nrho ntawm 170 calories. Lub chives yog xaiv tau, tab sis lawv ntxiv xws li ib tug zoo tsw.
Koj tuaj yeem ua tau rau saum crispbread nrog txiv ntoo roj, txiv hmab txiv ntoo preserves los yog lub ncuav ntawm cov nqaij ntshiv. Kuv txoj kev nyiam noj zaub mov nrog me ntsis nqaij brunost cheese thiab lingonberry preserves.
8 - Paj kws
Paj Paj Nruag ua suav ua tseem grain vim hais tias nws muaj fiber ntau. Nws tseem qis nyob hauv calories ntev li ntev li koj tsis npog nws nrog melted butter. Khaws ob lub hnab me me ntawm microwave npauj npaim rau qhov ceev, noj qab nyob zoo-ib lub hnab ntim muaj tsawg dua 300 tawm calories. Koj tseem tuaj yeem yuav tau ib qho ntau thiab tsawg.
Yog hais tias lub suab paj nruag dawb tho txawv, nphoo ib co Parmesan cheese rau saum toj. Los yog tej zaum ib txhia dashes ntawm Tabasco ntses.
9 - Txiv Ntoo Txiv Hmab Txiv Ntoo thiab Ceev
Qee lub sij hawm qhov zoo tshaj plaws cov khoom noj txom ncauj yog qhov nyuaj, thiab kuv cia li nyiam ib daim tshiab txiv hmab txiv ntoo thiab ib qho av ntawm cov neeg rau. Muaj tsis muaj dab tsi tsis zoo txog qhov khoom noj txom ncauj no. Nyob rau hauv qhov tseeb, ib tug pear ua ke nrog ib lub teb noj almonds ua ke rau tsawg tshaj 200 calories, thiab koj yuav tau txais cov vitamins, minerals, fiber ntau, thiab noj qab nyob zoo lub zog.
Kuv kuj nyiam muab pob tawb txiv ntsej muag nrog txiv ntseej los yog txiv tsawb nrog pecans. Lawv nyob nraum qab tag nrho thiab zoo rau koj.
10 - Tuna thiab Crackers
Lauj kaub ib co pob kws cov qoob txhuam npua, hle qhov quav ntawm qej thiab khaws qee cov kaus poom los taum (kuv hais kom cov pob tawb nrov qhib-qhib tuna cov kaus poom hauv qhov chaw ua haujlwm khib nyiab tuaj yeem ua tau phem). Cov khoom noj txom ncauj no yog muaj fiber, protein, thiab omega-3 fatty acids uas koj lub cev xav tau txhua hnub. Six crackers thiab 3 ooj ntawm tuna muaj txog 200 calorie ntau ntau.
Yog tias koj xav tau, koj tuaj yeem ua ib qho me me tuna nyias hauv tsev thiab nqa kom txaus rau dab dab tsi rau ob peb crackers.
11 - Veggies Fresh and Dip
Nqa carrots, zucchini slices, dib, los yog celery sticks thiab veggie dip ua hauj lwm rau lub teeb thiab noj qab nyob zoo. Cov zaub muaj cov calories tsawg tab sis muaj fiber ntau, ntxiv rau lawv muaj cov vitamins thiab minerals. Feem ntau ntawm koj cov calorie intake yuav tuaj ntawm dip-2 dia ntawm lub khw muag khoom veggie muag khoom muaj ze li ntawm 150 calories, tab sis cov khoom noj txom ncauj zoo no tseem tuaj yeem nrog tsawg dua 200 calories.
Ua qhov khoom noj txom ncauj no ua kom muaj kev noj qab haus huv los ntawm kev ua ib qho ntawm cov cholesterol-lowering dips.
12 - Ib qho zaub xam lav me me
Lub txaj txias khoom noj khoom haus tuaj yeem pab koj tom qab kom txog sijhawm noj hmo. Npaj ib lub thawv nrog koj nyiam cov khoom sib xyaw zaub ntsuab, cov txiv hmab txiv ntoo qhuav, cov veggies, thiab ceev. Tom qab ntawd ntim lwm lub thauv me me nrog cov khaub ncaws hnav los yog lub vinaigrette. Tsis txhob ntxiv qhov hnav khaub ncaws kom txog rau thaum koj npaj txhij rau koj cov zaub xam lav-tias txoj kev yoojyim yuav tsis tuaj yeem txhua lub sijhawm. Ib qho me me vaj zaub nyias muaj nyob hauv calorie ntau ntau thiab muaj ntau cov vitamins, minerals, thiab fiber.
Cov hnav khaub ncaws tuaj yeem tau txog 200 calorie ntau ntau rau ob-tablespoon liab, tab sis koj tuaj yeem khaws nws zoo thiab lub teeb ntawm pob khoom qe lossis txiv qaub txiv hmab txiv ntoo kom nyem rau ntawm koj cov khoom qab zib thaum noj khoom txom ncauj.
13 - Txoj Kev Sib Ntsib
Txoj kev sib xyaw ua ke yog feem ntau ua ke ntawm cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav thiab tejzaum nws ib co cereal lossis granola. Koj tuaj yeem pom txhua yam txawv ntawm ntau yam khoom hauv khw, lossis koj tuaj yeem ua rau hauv tsev . Txoj kev sib xyaws ua ke yog ib qho ntawm cov khoom noj txom ncauj uas koj khaws tau hauv koj lub rooj tub rau ob peb hnub, yog li nws zoo yog tias koj tsis muaj lub tub yees.
Txoj kev sib xyaw ua ke yuav muaj calorie ntau ntau (saib cov ntawv lo), yog tias qhov kev tswj qhov nyhav yog qhov teeb meem, kuv hais kom faib thiab ntim koj txoj kev taug mus rau hauv ib qho ntawm cov neeg, yog li koj tsis raug hlais tag nrho lub hnab.
14 - Tshaj Tawm thiab Yooj Yim Kho
Oatmeal ua ib pluag tshais zoo heev, thiab tsis muaj ib lub laj thawj nws ua tsis tau hauj lwm zoo li khoom noj txom ncauj zoo. Thaum koj zaum tsis mus ua ib qho kev sib tw ntawm cov hlau ntuag hauv chav so, koj tuaj yeem siv lub microwave thiab ua noj ceev oats los sis khaws ob peb pob khoom ntawm cov khoom muaj nyob hauv koj lub txee. Ntxiv ib co raisins rau qab, fiber, thiab hlau.
Xaiv qhov ua kom zoo sai sai vim hais tias muaj ntau ntau yam uas muaj suab thaj, thiab koj tsis tas yuav ntau npaum li ntawd.
15 - khob dej kua zaub
Ib lub khob ntawm kua zaub yuav sov so thiab so rau ib hnub txias. Pluas kua zaub yuav ua tau zoo noj khoom haus rau hnub tom qab, los sis koj tuaj yeem muas ib qho kua zaub microwavable soups. Zaub kua zaub yog zoo meej vim tias nws tau txais ntau cov khoom noj khoom haus zoo (thiab qab qab zoo heev), tab sis kuv nyiam cov nqaij qaib noodles, nrog cov carrots, celery, thiab dos.
Calorie suav yog qhov txawv txav li saib zoo zoo rau cov ntawv sau rau cov lus qhia txog khoom noj khoom haus. Tsis tas li ntawd, nco ntsoov tias muaj ntau yam lag luam muaj cov roj thiab cov ntsev ntau.
16 - Guacamole rau Celery Sticks
Koj tuaj yeem raug siv los ua haujlwm rau guacamole nrog tortilla chips, tab sis koj tuaj yeem tso ob peb calorie ntau ntau thiab rog ntxiv los ntawm kev kis tau tus kab mob khib nyiab rau ntawm cov nqaij nyoos ntawm crisp. Guacamole yog tsim nrog avocado, yog li nws siab nyob rau hauv cov nqaij thiab cov khoom ua rau lub cev. Ib nrab khob muaj li 180 calorie ntau ntau.
Tsis nyiam celery? Hloov koj tus guacamole nrog ci tortilla chips los yog qoob loo nplaum yas.
Source:
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Haujlwm Ntawm Kev Ua Liaj Ua Teb, Kev Pabcuam Tebchaws Das rau Cov Qauv Siv Qhia Tshaj 28. http://ndb.nal.usda.gov/ndb/search.