Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 290
Rog - 13g
Carbs - 39g
Protein - 9g
Tag Nrho Sijhawm 45 min
Npaj 15 min , Ua noj 30 min
Ntaus 5 (2 ncuav qab zib txhua)
Txos ua ib qho ntawm cov khoom qab zib cinnamon-scented thiab koj yuav muaj khoom noj txom ncauj kom txaus siab rau txhua lub lim tiam. Ob ntawm cov ncuav qab zib no muaj 9 grams fiber ntau thiab 9 grams ntawm cov protein, uas yuav pab kom koj tau satiated thiab energized tshaj yog hais tias koj yuav tsum tuav ib cov pob kws ua noj ntawm lub zos los yog kas fes kav.
Cov khoom noj uas muaj fiber ntau xws li whole grains, zaub, txiv hmab txiv ntoo, txiv ntseej, thiab noob yog txuas rau kev txo qog cancer. Ib qho ntawm cov txiaj ntsim ntawm fiber ntau yog tias nws pab ceev kom 'lub sijhawm pib plab,' los yog ntev npaum li cas cov zaub mov yuav tsum txav los ntawm qhov hnyuv, yog li ua kom koj "tsis tu ncua." Soluble fiber ntau dissolves hauv dej tsim ib gel thiab pom muaj nyob rau hauv cov khoom noj xws li taum, oats, txiv apples, thiab flaxseed. Hom tshuaj fiber no kuj tseem yuav pab txo cov roj ntshav qib siab uas yog txo qhov "tsis zoo" pes tsawg lipoprotein (LDL) hom roj cholesterol. Feem ntau cov neeg laus yuav tsum tau nyob ib ncig ntawm 25 mus rau 38 grams fiber ntau hauv ib hnub.
Cov khoom xyaw
- 2 qhov tsaj nruab nrab
- 1/4 khob cov nqaij almond
- 2 teaspoons cinnamon
- 2 tablespoons av hauv flaxseed
- 2 khob dov oj
- 1/4 khob tawb tshiab cranberries
- 2 tablespoons chia noob
Npaj
- Preheat qhov cub kom 350F. Siv ib daim ntawv ci nrog daim ntawv khij nyooj thiab muab tso cia.
- Muab cov tsawb hauv lub txiv tsawb thiab muab sib xyaw kom txog thaum ua kua.
- Ntxiv rau hauv butter, flax, thiab cinnamon, thiab sib tov kom txog thaum tus.
- Hloov mus rau ib lub tais loj thiab sib tov nyob rau hauv oats, tws cranberries thiab chia noob.
- Qhov chaw nyob hauv lub tub yees kom txog li 15 mus rau 30 feeb kom cia cov dej sib tov kom ruaj me ntsis.
- Ua kom pom qhov sib tov rau 10 2-nti rounds. Muab tso rau ntawm daim ntawv ci thiab npog. Ci rau 30 feeb, tig cov ntawv ci sab laug los ntawm ci.
- Pab cov ncuav qab zib nrog mug dej sov los sis tshuaj yej los yog lub khob siab mis nyuj.
Muaj Variations thiab Hloov Txawv
Hloov tshiab cranberries, sim tshiab blueberries rau lwm cov kabmob nplua nuj uas muaj cov kabmob antioxidant, do hauv cov txivneej kua txiv hmab txiv ntoo rau cov txiv hmab txiv ntoo tshiab, lossis pov rau cov raisins rau ntau hom txiv hmab txiv ntoo qhuav.
Vitamin A nplua nuj taub dag puree ua rau cov neeg hloov tshiab rau txiv tsawb vim lawv muaj qhov sib npaug zoo zoo nkauj thaum muab thiab txia ua cov khoom ci.
Koj tuaj yeem siv 1 khob taub dag puree nyob rau hauv qhov chaw ntawm cov txiv tsawb. Yog tias siv pumpkin puree, koj yuav xav ntxiv hauv ib diav ntawm maple phoov vim hais tias lub taub dag yuav tsis yog qab zib li cov txiv tsawb.
Kev Ua Noj thiab Kev Pab Tswv Yim
Npaj koj chav ua noj nrog rau yam tsawg 2 hom "super seeds" rau saum cov tshuaj oatmeal, ntxiv rau kev sib, los yog siv cov khoom noj thiab khoom noj txom ncauj. Av flaxseeds, chia noob, thiab hemp noob yog cov piv txwv ntawm cov noob qoob loo uas muaj cov nroj tsuag-raws li omega-3 fatty acids, fiber, thiab protein.
Muas hauv thooj av thiab cia rau hauv lub tub yees lossis lub freezer rau siab tshaj plaws.