Tsis txhob qe hauv koj cov zaub mov yuav txhais tau tias tsawg dua cov khoom noj, tab sis nws tsis tas yuav. Yog tias koj muaj kev fab rau cov qe, koj paub tias lwm yam kev xaiv ua kom muaj peev xwm pab tau koj cov khoom noj thiab pab kom nws noj qab haus huv. Cov khoom noj txom ncauj yog ib qho tseem ceeb ntawm kev noj zaub mov kom zoo rau ntau tus neeg, me nyuam, thiab cov laus tib yam. Qhov tseeb tiag, kev tshawb fawb qhia tias noj mov me me uas muaj protein ntau yuav pab kom koj txaus siab thiab tsis tshua muaj kev noj qab haus huv tom qab.
Nrhiav cov khoom noj txom ncauj tsis muaj lub qe uas muaj kev noj qab haus huv, delicious, thiab yooj yim kom ua tsis tau yooj yim-txog tam sim no. Thiab, yog tias koj saib xyuas koj cov calories, zoo, koj saib nraum koj cov calorie ntau ntau. Koj tsis xav tau koj cov khoom txom ncauj txhua hnub kom ua txhaum koj cov nyiaj calorie. Thiab, yog tias koj zoo li kuv, koj xav kom koj cov khoom noj txom ncauj ntxiv rau kev noj zaub mov rau koj lub hnub, tsis yog cov calorie ntau ntau nrog rau ntau cov khoom noj.
Kuv tau txais cov khoom noj uas muaj protein ntau, cov khoom noj tsis muaj hnav dawb uas tsis haum cov nqi no: noj qab haus huv, zoo nkauj, txaus siab, muaj ntau yam, thiab qe dawb. Kuv tau teev cov protein ntau rau txhua tus. Tsis txhob hnov qab xyuas cov tswv yim no ua rau noj pluas tshais-noj tshais , thiab.
24 Cov Khoom Noj Khoom Dawb
- Roasted garbanzo taum : Txau thiab yaug 15 feeb ntawm cov noob taum garbanzo; rov qab qhuav. Kaw rau hauv 400 F tshaj li 30-40 feeb los sis kom txog thaum xim av thiab nkig. Sprinkle nrog hiav txwv ntsev. Protein (ib khob): 18 grams.
- Qaib ntxhw Jerky thiab Pretzel Twists : 2 pieces (2 ooj) ntawm nqaij nyuj (ginger) thiab 1 moog haujlwm (txog 17 pretzels) ntawm pretzels twists. Protein: 18 grams.
- Cheese Cube Zaub Medley : 4 tsob cij cheese thiab ntau yam txiv hmab txiv ntoo xws li txiv lws suav txiv hmab txiv ntoo, dib slices thiab me nyuam carrots (2 khob hauv tag nrho) yuav muab rau koj 16 grams protein.
- Vanilla Greek Yogurt thiab Blackberries : Greek yogurt yog ib lub high school yogurt; sab saum toj 6-ounce ntim nrog ½ khob ntawm blackberries (los yog lwm yam txiv hmab txiv ntoo uas koj xav tau zoo li Strawberry los yog raspberry). Protein: 15 grams.
- Skyr (Icelandic yogurt) nrog Granola : Qhov "yogurt" zoo ib yam li Greek yogurt tab sis nws packs ntau protein ntau ib; Cov kua protein muaj raws li 5 xoom thawv. Nyob hauv 2 dia ntawm koj nyiam crunchy granola. Protein: 14-16 grams.
- String Cheese thiab Melon cubes : 2 Mozzarella txoj hlua cheese thiab 1 khob ntawm pob zeb (cantaloupe, honeydew, los yog watermelon). Protein: 14 grams.
- Mozzarella Cheese Quesadilla : Tshaj 1/2 khob ntawm mozzarella cheese dhau ib lub mos txwv 8 inch nti; tshav kub hauv lub microwave thiab quav rau hauv ib nrab lub voj voog thiab daim. Protein: 14 grams.
- Tsev Cheese nrog Blueberries thiab Muesli : Sab saum toj ½ khob ntawm tsev cheese nrog ½ khob ntawm blueberries thiab 2 tablespoons muesli. Protein: 14 grams.
- Deli Nqaij thiab Cheese Roll-ups : Dov ua ke ib moog haujlwm ntawm cov nqaij thiab ib qho ounce ntawm sliced cheese rau hauv plab. Protein: 14 grams.
- Shrimp thiab Cocktail Sauce : Munch rau 2 ooj (6 xuab moos) ntawm cov kua qaub thiab chilled thiab 3 tablespoons cocktail sauce. Protein: 14 grams.
- Edamame : Tshaj ib khob ntawm cov khoom qab zib muaj fiber ntau hauv lawv lub plhaub; noj lawv yuav siv sij hawm me ntsis ntev dua thaum lawv nyob hauv lawv lub plhaub. Protein: 12 grams.
- Peanuts thiab Chips Chocolate Chips : Muab ¼ khob txiv laum huab xeeb nrog 2 diav chocolate chips. Protein: 9 grams.
- Pumpkin Soy mis nyuj Smoothie : Muab 1 khob kua txiv mis nrog 1/4 khob taub dag thiab dej khov. Yuav kom nws thim nws, ntxiv cov tsoo ntawm cinnamon thiab nutmeg. Protein: 8 grams.
- Cashew Butter rau Rye Toast : Kis 1 tablespoon ntawm cashew butter rau 1 daim ntawm toasted rye qhob cij. Protein: 8 grams.
- Feta Cheese thiab Kalamata tau cov txiv ntseej : Lub voos xwmfab txog 2 ooj feta cheese thiab muab nws tso nrog 6 Kalamata txiv ntseej. Protein: 8 grams.
- Dub Taum Salsa thiab Tseem Lis Tortilla Chips : Pab li ¼ khob ntawm salsa thiab ib qho ounce ntawm chips (li 10). Protein: 7 grams.
- Txiv laum huab xeeb butter thiab Celery : Spread 2 tablespoons txiv laum huab xeeb rau ntawm 2-3 stalks ntawm celery. Protein: 7 grams.
- Almond Butter rau Nplej Ncuav : Hlwv 2 tablespoons ntawm almond butter rau 2 lub ncuav loj loj. Protein: 7 grams.
- Txiv tsawb Txiv Ntsia Cov Kua Txiv Ntsaum Pluas Tshais : Noj ½ khob kua txiv qaub nplaum thiab nws nrog cov kua txiv hmab txivneej ntawm ½ txiv tsawb thiab 2 tablespoons walnuts. Protein: 6 grams.
- Txiv Hmab Txiv Ntoo Smoothie : Ntxiv 1 khob txiv hmab txiv ntoo uas muaj khov, ½ khob mis nyuj muaj mis thiab ¼ khob vanilla yogurt thiab tov rau siab. Protein: 6 grams.
- Mixed Ceev : Muaj tes dawb losyog (li ¼ khob). Protein: 6 grams.
- Nqaij Almonds thiab kua Slices : Suav tawm 25 almonds thiab hlais qhov nruab nrab qhov tsuas yog kua. Protein: 6 grams.
- Cashews thiab qhuav Cherries : Mix 1 ounce ntawm cashews (hais txog xx) thiab 2 tablespoons ntawm qhuav cherries. Protein: 5 grams.
- Hummus nrog Carrot Sticks : Cia li 2 tablespoons ntawm no protein ntau, fiber ntau kis tau nrog ½ khob ntawm carrots muab koj 5 grams ntawm cov protein.
Khoom siv: USDA Nutrient Database