Tus menyuam daim ntawv qhia zaub mov txhua txhua hnub yuav tsum muaj xws li txiv hmab txiv ntoo, zaub, hnoos qoob loo, lean protein, thiab cov khoom siv mis nyuj uas muaj roj tsawg lossis cov khoom noj uas tsis muaj casserole. Kuv paub tias kev pub cov me nyuam noj zaub mov tsis zoo noj, tshwj xeeb tshaj yog tias lawv yog cov neeg noj nqaij noj qab nyob zoo, yog li kuv tau xaiv qee yam zaub mov uas yooj yim ua, zoo nkauj thiab zoo tiag tiag rau koj cov me nyuam.
Txiv Hmab Txiv Ntoo thiab Zaub
Ntau tus menyuam tsis noj cov txiv hmab txiv ntoo thiab zaub ntau txaus, uas yog tu siab vim noj zaub mov noj txiv hmab txiv ntoo thiab zaub yog qhov zoo tshaj plaws los txhawm rau kom noj qab haus huv ntau cov vitamins thiab minerals.
Ntxiv rau, feem ntau lawv nyob hauv cov kua ntau ntau, uas yog qhov tseem ceeb rau kev noj qab haus huv kev mob plab thiab pab kom muaj lub plab zom zaws ntawm pluas noj.
Cov xim ntsuab thiab cov txiv hmab txiv ntoo ntsuab thiab cov txiv hmab txiv ntoo yog qhov zoo tshaj plaws vim lawv muaj phytochemicals (cog cov tshuaj uas zoo rau koj) nrog rau qhov tseem ceeb cov vitamins thiab minerals. Txhawb koj cov menyuam kom noj cov khoom noj khoom haus txhua hnub,
Txhua pluas noj yuav tsum muaj ib los yog ob qho zaub, thiab txiv hmab txiv ntoo ua ib qho khoom noj zoo heev. Raw txiv hmab txiv ntoo thiab zaub yog qhov zoo rau kev noj cov khoom noj txom ncauj, thiab.
- Cov ntsaum rau lub cav
- Cov kua txiv lws suav thiab kua txiv hmab txiv ntoo ncuav
- Teeb thiab Fluffy Pumpkin Mousse
Tag Nrho Cov Nroj Tsuag
Tag nrho cov nplej yeej zoo vim hais tias lawv khaws lawv cov fiber ntau uas yog raug tshem tawm thaum ua haujlwm. Cov fiber ntau hauv cov txiv hmab txiv ntoo yog feem ntau tsis muaj phom loj uas koj xav tau rau kev noj qab haus huv digestive system muaj nuj nqi. Nws kuj pab qeeb hauv plab zom zaub mov thiab nqus ntawm cov hmoov nplej uas nchuav ua ke nrog cov nplej.
Thaum koj yuav mov ci, cereal los yog pasta, nyeem daim ntawv lo thiab sim nrhiav cov khoom ua nrog 100-feem pua tag nrho hmoov nplej, qee zaus cov khw siv tsawg tsawg xwb thiab hu nws "ua nrog cov nplej dawb."
Suav tag nrho cov khoom noj nrog txhua pluas noj, xws li mov ci, pasta los yog cereal. Tag nrho cov qhob cij tuaj yeem muab tau nrog cheese lossis txiv hmab txiv ntoo rau cov khoom noj txom ncauj.
Calcium Sources
Calcium yog qhov tsim nyog rau cov pob txha thiab cov hniav kom zoo, thiab ntxiv nws pab koj lub hlab ntsha thiab cov leeg ua haujlwm kom zoo. Calcium tseem ceeb heev rau cov ntshav tsis zoo.
Cov khoom noj yog cov khoom noj mus rau cov khoom noj uas muaj calcium. Mis, cheese, yogurt thiab qaub cream tag nrho muaj calcium. Tab sis lawv kuj tuaj yeem muaj roj, thiab tsis yog txhua tus tuaj yeem zom lawv. Yog tias qhov no, ces xaiv cov khoom noj uas muaj ntsev cov nqaij ntses uas tsis muaj mis nyuj xws li cov nplooj ntsuab me me veggies.
- Noj qab nyob zoo Mac thiab Cheese nyob hauv ib lub Cooker Cooker
Ib qho yooj yim Esxias Broccoli Daim ntawv qhia nrog cov qhiav, Qij , thiab Almonds
Protein Sources
Protein yog tsim nyog rau kev tsim kho thiab tswj cov leeg thiab kabmob. Yog tias koj cov me nyuam yog neeg noj nqaij, muab cov nqaij ntshiv thiab nqaij npuas xyaw rau nws; los yog lwm tus qaib thiab ntses yog qhov chaw muaj protein ntau zoo. Qe thiab cov khoom noj siv mis kuj muaj qee cov protein ntau.
Koj tus menyuam tsis tas yuav noj nqaij kom tau protein ntau vim tias nws muaj cov chaw zoo thiab. Legumes xws li cov kua thiab cov taum qhuav, lentils, txiv ntseej, thiab noob yog txhua yam zoo ntawm cov protein, thiab lawv kuj muaj cov nqaij noj qab nyob zoo. Muab ib qho protein ntau nrog txhua pluas noj.
Ib qho kua txiv hmab txiv ntoo ua ib qho khoom noj txom ncauj zoo nrog cov kua los yog pear.
- Noj qab nyob zoo tshiab txoj kev pab Nqaij Qaib
- Yooj Yim Ci Ci Ci Nrog Ntsuab Tshuaj
- Ua-Ntiag Tug Qaib Ntxhais Dub Taum Chili
Noj Qab Haus Huv
Dej yog ib qho kev xaiv zoo vim nws tsis muaj calories ntxiv. Cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo, thiab cov kua txiv hmab txiv ntoo yog qhov zoo tshaj plaws yog tias lawv tsis muaj qab zib ntxiv (thiab txawm tias tsis muaj ntxiv qab zib, koj yuav tau saib cov calorie ntau ntau).
Yuav ua li cas kom tsis txhob
Yog tias koj pub koj tus menyuam noj ntau ntau cov zaubmov, nws yuav tsis tau noj zaubmov ntau rau cov khoom noj tsis zoo. Nws zoo tso rau koj tus me nyuam tam sim no thiab tom qab ntawd, tab sis nws zoo tshaj kom tsis txhob noj ntau cov khoom noj ua zaub mov (nqaij qaib, khoom noj txom ncauj piam thaj, khoom noj uas khov nab kuab), dej qab zib, ncuav, ncuav qab zib, ncuav qab zib, ice cream, chips.
Source:
Academy ntawm Kev Noj Haus thiab Kev Noj Haus. " > Ua rau koj lub plawv noj mov ib qhov MyPlate Superstar." Luam tawm Hlis 07, 2016