Pob Khoom Noj Txuag Zoo Uas Muaj Kev Zoo Tshaj Thaum Kub Kub
Lub caij ntuj sov yog ib lub sijhawm nyuaj rau lo rau txoj kev npaj noj ntse. Txawm tias kev tshawb fawb pom tias peb txoj kev nqhis nqes zuj zus nyob rau hauv tshav kub, peb yuav tsis tshua tawm sab nraud thaum lub caij sov sov, yog li yuav tau noj cov khoom noj txom ncauj uas tsis tas yuav tsum tau cia rau hauv tub ntxhais yog qhov tseem ceeb thaum lub caij ntuj sov.
Tej zaum koj yuav tsis pom ntau yam khoom noj muaj txiaj ntsig ntawm cov tog puam thiab barbecues, thiab yog tias koj tsuas xav noj cov khoom noj txom ncauj zoo rau hnub ua haujlwm hnub los sis kev mus ncig ua si ntev, koj yuav muaj kev sib tw nrog, , lossis noj zaub mov yog tias lub tsheb kub dhau lawm.
Yog li cas koj nyob zoo thiab satiated thaum cua sov hits lub ru tsev? Cov no yog qee yam ntawm cov khoom noj txom ncauj zoo tshaj plaws uas yuav tsum tsis muaj tub yees. Caw ob peb hnub rau ntawm txoj kev los yog muab ob peb rau ib tav su ntawm lub pas dej ua ke los yog noj phom ntawm qhov chaw ua si.
1 - Kale Chips
Txog koj cov kev ua si hauv veggie los ntawm snacking ntawm kev noj qab haus huv lwm daim tawv nqaij thaum koj nyob rau ntawm lub mus. Koj tuaj yeem yuav cov khoom noj los yog cov khoom noj hauv khw muag khoom los yog ua koj tus kheej hauv tsev.
Tsuas nti qaub ncaug ntxiv nrog rau ib qho me me ntawm cov roj txiv roj thiab nphoo nrog ntsev. Tuaj ntawm 400F rau li kaum feeb lossis kom txog thaum lub chips tau nkig.
Kale yog cov calorie ntau ntau, muaj fiber, thiab yog ib qho zoo ntawm cov as-ham nrog rau cov vitamins A, K, thiab C.
2 - Peanuts hauv lub plhaub
Peanuts nyob rau hauv lub plhaub yog yooj yim nqa thiab lom zem los noj. Yog tias koj tab tom sim tswj hwm qhov ntau thiab tsawg, cov txiv laum huab xeeb zoo. Nws nyuaj rau overeat mindlessly thaum koj yuav tsum tshem lub plhaub ntawm txhua lub txiv laum huab xeeb.
Cov legume yog ib qhov zoo ntawm cov protein, fiber, monounsaturated rog, thiab kuj muab resveratrol , antioxidant tseem ceeb. Ib qho 28-ounce uas siv cov txiv laum xees muab 166 calories, 2.3 grams fiber, thiab yuav luag 7 grams protein.
3 - Noj Cov Khoom Noj Qab Nyob Zoo
Yog tias koj nyiam noj cov khoom noj txom ncauj hauv lub tshav kub, ua kom muaj ib qho khoom noj qab zib zoo zoo rau pob txha thiab ntim ob peb rau khoom noj txom ncauj thaum noj mov. Lawv tau ua nrog txhua yam khoom xyaw xws li txiv tsawb, kua txiv hmab txiv ntoo, thiab omega-3 nplua nuj flax thiab chia noob.
4 - Peacock Pods
Delicious pea pods yog ib qho yooj yim mus nqa thiab lub crunchy khoom noj txom ncauj tsis muaj tub yees. Qab zib snap peas (los yog snow peas) kuj muab kev noj qab haus huv los ntawm kev noj zaub mov. Ib lub khob haus tau 60 calories, 10.5 grams carbohydrate, thiab 3 grams fiber. Sprinkle lawv nrog ntsev los yog noj lawv dawb.
5 - Cov Nqaij Mov Hauv Tsev
Zog tuav tau yooj yim mus nrhiav hauv khw muag khoom los yog txoj kev lag luam. Kom tsis txhob muaj teeb meem nyob hauv lub tshav kub, koj yuav xav kom tsis txhob muaj cov co co cov chocolate (lawv muaj feem ntau dua hauv roj thiab calorie ntau ntau).
Cov khoom zoo li KIND ua rau cov tuav tsis tshua muaj kev ntxhov siab thiab muab cov khoom noj khoom haus zoo tshaj rau cov khoom noj khoom haus kom koj paub zoo li koj tau noj mov, tab sis koj tuaj yeem ua koj tus kheej lub zog tom tsev nrog cov khoom noj qab haus huv xws li chia noob thiab txiv laum huab xeeb.
6 - Cov Txiv Hmab Txiv Ntoo Frozen lossis Cov Pob Zeb Liab
Cov txiv hmab yog lub zoo meej qab zib rau txhua lub sijhawm, tab sis nyob rau hauv lub tshav kub koj tuaj yeem khov kho lawv los pab koj refueling, rehydrate, thiab txias tawm tib lub sijhawm. Tsuas yog toss xoob cov txiv hmab hauv lub hnab ntim thiab muab pov rau hauv koj lub hnab ev ntawv los yog lub hnab pheeb suab puam. Cia kom lawv thaw thiab noj lawv ntawm txoj kev mus.
Yog tias koj nyiam phuam, khov ob peb lub phom npas thiab ntxiv rau koj lub fwj dej kom nws txias thiab ntxiv me ntsis ntawm cov khoom qab zib.
7 - Cov Kab Pumpkin
Taub dag noob (tsis muaj roj ntxiv, roj qab, ntsev, los sis lub sijhawm ua kom muaj lub zoo boost ntawm ob qho tib si monounsaturated thiab polyunsaturated roj (tseem hu ua "noj qab haus huv Sibhawm").
Lawv tsis muaj ntsev tsawg thiab muaj protein ntau, tshwj xeeb tshaj yog rau cov khoom noj txom ncauj. Ib qho kev pabcuam (100 grams) muaj 126 calories.
Ntawm chav kawm, koj tuaj yeem yuav cov taub dag hauv khw, tab sis koj tuaj yeem ua tau roasted pumpkin noob tom tsev los tswj tus nqi ntxiv ntsev thiab rog.
8 - Veggie Muffins
Txawm tias lawv yoojyim tuaj yeem nyob rau hauv tshav kub, cov khoom qab zib yuav cov khoom qab zib feem ntau tsis txhob sau cov khoom noj txom ncauj zoo noj. Muaj ntau cov rog thiab muaj suab thaj.
Tab sis koj puas paub tias koj tuaj yeem ua tau kom noj qab haus huv muffins los ntawm cov khoom xyaw tsis zoo li spinach los yog txiv nkhaus taw? Lawv yog cov yooj yim rau ci thiab txawm yooj yim rau pob khoom thiab noj. Ua mini muffins yog koj sim ua kom muaj calorie ntau ntau.
9 - Nqaij qaib Chickpeas
Chickpeas (garbanzo taum) yog cov muaj txiaj ntsig zoo thiab tsawg hauv calories. Ib qho kev pabcuam ntawm chickpeas tsuas yog siv li 100 calories, 5 grams ntawm cov protein, 4 grams fiber, thiab 1.5 grams roj.
Roast chickpeas hauv tsev kom tau ib lub crunchy, savory snack uas yuav tsis qhuav rau hauv lub tshav kub. Sim ua tej yam xws li Cumin-Lime Roasted Chickpeas los yog muab cov txuj lom uas koj nyiam.
10 - Txiv tsawb nti
Ua tsaug, qhov tswvyim hais txog kev sib tw uas ua rau tsawb tau ua rau poob deb. Lub tsawb nruab nrab (7-8 nti) muaj txog 105 calorie ntau ntau thiab nws muaj ib qho kev noj qab haus huv ntawm lub plawv-noj qab haus huv potassium , vitamin C, thiab fiber.
Nqa ib lub txiv tsawb ntawm ib hnub kub kuj yog kev puas tsuaj, vim li cas ho tsis xaiv txiv tsawb chips xwb? Ua rau koj tus kheej hauv tsev los yog yuav hauv lawv lub khw. Tsuas nco ntsoov xyuas Daim Ntawv Qhia Nutrition Fact yog tias koj yuav kom lawv paub tseeb tias cov chips tsis muaj qab zib ntau ntxiv.
11 - Paj kws
Homemade paj kws yog ib qho ntawm cov khoom noj uas yooj yim tshaj plaws los nqa thiab noj ntawm txoj kev mus. Huab cua npuaj koj tus kheej thiab ua kom 100-calorie khoom noj khoom haus rau lub pob.
Sprinkle nrog ib hom tshuaj pleev los yog saum nws nrog parmesan cheese rau lub zis saj. Ib qho 3 khob dej npauj npaim yuav ntxiv tsawg tshaj 100 calories rau koj txhua hnub thiab tag nrho cov khoom noj khoom haus tseem muab 3.5 grams fiber.
12 - Tuna thiab Noj Qab Haus Huv Crackers
Yog tias koj xav tau khoom noj txom ncauj ntau dua, muab ib lub hnab hauv tuna los ntses ntses thiab ob peb noj qab zib kom zoo rau tag nrho, noj qab haus huv mini-noj qab haus huv.
Zaub mov pouches los ntawm cov npe xws li Starkist tsis xav kom txias thiab tsis ntxhov siab dua cov taum cov kaus poom. Ob lub tuna thiab ntses liab yog qhov chaw muaj roj zoo thiab muaj protein ntau.
13 - Cov Qos Yaj Taub Qab Zib
Yog hais tias qos yaj ywm chips yog koj mus-los ua txhaum, xav txog thawb qab zib nti xwb. Ib nrab qos qos yaj ywm muaj 112 calories thiab 26 grams carbohydrate. Cov khoom noj khoom haus yog nplua nuj nyob rau hauv fiber, thiab muaj ze li ntawm peb zaug txhua hnub pom zoo kom noj tau haus rau cov vitamin A.
Cov qos yaj ywm uas yuav qaub qaub qaub yuav muaj roj ntau heev thiab ntxiv qab zib, tab sis koj tuaj yeem npliag koj lub qos qos yaj ywm hauv tsev kom txuag nyiaj thiab calories. (Hint: koj tuaj yeem ua chips los ntawm cov txiv veggies xws li zucchini thiab beets siv tib lub qauv).
14 - Jerky
Nqaij nyuj tau plab gourmet nyob rau hauv xyoo tas los no. Qhov tseeb, koj kuj tuaj yeem pom qaib cov txwv qaib ntxhw los yog ntses tseem ntses rau qee lub khw muag khoom nyob ib ncig ntawm lub tebchaws. Hom ntsej muag xws li Kev Tawm Mus Kev ua tau ntau yam ntawm cov kev lom zem rau cov neeg taug kev thiab cov neeg ua si nraum zoov.
Txawm hais tias qhov khoom noj txom ncauj no feem ntau siab tshaj nyob hauv sodium, nws sawv mus rau lub tshav kub, yog packed nrog cov protein, thiab yog ib qho yooj yim pov rau hauv hnab, hnab ev khoom, los yog lub hnab pheeb suab puam.
15 - Cov Khoom Noj Khoom Haus (Savory Grain)
Lwm cov kua mini-pluas noj yog ib qho zaub xam lav tseem yog whole grain. Siv cov qoob txhuv qus los yog cov zaub mov zoo li quinoa, tom qab ntawd ntxiv cov nqaij veggies rau qhov tsw.
Ntsuab thiab liab peppers tsa li zoo nyob rau hauv lub tshav kub. Ntsuab taum thiab carrots yog ntse ntxiv zoo li vim hais tias lawv nyob twj ywm crunchy txawm nyob rau hauv sov sov.
Yog tias koj xav tau ib qho khoom qab zib qab zib ntxiv pomegranate noob lossis citrus txiv hmab txiv ntoo zoo li txiv nkhaus taw lossis txiv kab ntxwv tsiav. Nqa cov zaub xam lav nyob rau hauv lub thoob thawv yas los yog lub thawv mason.
16 - Txoj Kev Sib Ntsib
Txoj kev sib tw (tej lub sij hawm hu ua GORP-laus qub txiv hmab txiv ntoo thiab txiv laum huab xeeb) yog cov neeg nyiam vim nws yog ib qho yooj yim thiab yooj yim qhov chaw ntawm cov roj uas sawv ntsug ntawm lub tshav kub. Koj tuaj yeem yuav txoj kev sib xyaw, tab sis cov khw muag khoom yuav ntau yam muaj cov khoom xyaw zoo dua thiab qee tus kuj muaj cov khoom qab zib.
Ua kom muaj kev loj loj rau txoj kev taug hauv tsev . Sim ua tej yam zaub mov zoo li cov txiv neej tsis muaj kabmob (rau cov neeg uas muaj cov tsiaj txhu) lossis Pumpkin Pie Spice Roasted Almond Trail Mix .
17 - Qav los yog Citrus Txiv Hmab Txiv Ntoo
Cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo citrus tuaj yeem loj hlob hauv lub tshav kub kom lawv tuav zoo nyob rau lub caij ntuj sov. Ntau yam zoo li txiv puv luj, txiv nkhaus taw, papaya, thiab kiwi yuav pab kom koj nyob hauv dej thiab ua kom muaj kev noj qab haus huv.
Pineapple , piv txwv li, yog ib qho zoo heev ntawm vitamin C thiab thiamin, thiab kiwis muaj ntau npaum li potassium raws li ib tug txiv tsawb. Yog tias koj noj khoom noj txom ncauj rau hauv lub tshav kub, koj yuav tau txais txiaj ntsig los ntawm peb hom roj rau 100 calorie xwb.
18 - Mov Nplej Nrog Avocado
Rau cov khoom noj txom ncauj uas txaus siab rau kev txaus siab rau ob qho tib si creamy thiab crispy cov zaub mov, ntim khoom qab zib tsawg ob thiab avocado. Rice cakes muaj tsawg kawg hauv calorie ntau ntau. Lawv tseem khaws lawv cov nkig nyhav rau hauv tshav kub.
Avocados muab ib qho kev noj qab haus huv ntawm monounsaturated roj . Monounsaturated rog los yog MUFAs tau los ntawm cov chaw cog thiab tej zaum yuav pab txo koj lub cev LDL lossis "phem" cov cholesterol. Qhov tsaus tuab ntawm daim tawv nqaij ntawm avocado yuav tiv thaiv nws thaum koj thauj cov txiv hmab txiv ntoo hauv cov kub. Tiv thaiv thiab kis cov avocado ntawm koj cov mov nplej sai sai ua ntej noj mov.
19 - Cov Khaub Noom Ntsuab
Nyob rau hauv ib tug pinch, ib qho ntawm lub quickest thiab yooj yim khoom noj txom ncauj rau ntim yog tag nrho grain cereal. Muab pov tseg ntawm cov nplua nuj fiber ntau nplaum rau hauv ib lub hnab ntim khoom noj thiab koj zoo mus.
Ua cov xim txog hom, ho. Tsis yog tag nrho cov qoob loo ntawm cov qoob loo yog cov zaub mov zoo. Cov Khaub Noom, Cov Khaub Fais Tsiaj, Cov Pob Khoom Chex, Cheerios, Wheaties, thiab Cov Ncuav Mog Qab Zib Cov Tsho yog cov Picks saum cov nutritionists.
20 - Tswb kua txob
Cov kua liab kua txob, cov kua txob ntsuab, thiab cov kua txiv kab ntxwv tswb tsis yog nyob hauv cov kub hnyiab, tab sis cov tshuaj tsw qab zoo dua nyob rau hauv tshav kub thiab.
Cov kua txob yog qhov zoo ntawm vitamin E, vitamin K, folate, potassium, thiab manganese thiab yog ib qho zoo heev ntawm cov vitamin C. Thiab qhov zoo tshaj plaws yog tias koj tuaj yeem noj cov kua txob rau xwb txog 50 calories. Pom koj yog tias koj tuaj yeem nrhiav Mini tswb kua txob, thiab.
21 - Almonds, Cov Txiv Apples, thiab Cov Khoom Noj
Qee qhov nrov tshaj plaws cov khoom noj txom ncauj uas zoo tshaj plaws uas koj yuav tau ntim rau lub caij nplooj zeeg lossis lub caij ntuj no yog cov khoom noj txom ncauj zoo rau lub caij ntuj sov. Yooj yim-rau-nrhiav txiv hmab txiv ntoo thiab zaub zoo li carrots thiab txiv apples yog yooj yim pov rau hauv ib lub hnab puam. Thiab almonds yeej ib txwm yog ib qho zoo sawv los ntawm vim tias lawv muab ceev cov kab mob muaj roj thiab muaj protein ntau.
Txaus siab rau koj cov khoom noj txom ncauj nrog dej haus cawv kom nyob tau dej. Haus dej los yog dej qab zib uas koj ua nyob hauv tsev , thiab nco ntsoov tsis txhob haus cawv los yog haus caffeinated rau hauv lub hnub kub kub kom nyob twj ywm thiab muaj zog txhua lub caij ntuj sov ntev.