Nws yog ib qho nyuaj rau kev noj qab nyob zoo thaum koj ib txwm tshaib plab! Nyeem kom paub txog 5 yam khoom noj uas yuav ua rau koj tsis muaj qhov hnyav rau koj.
Pouched Tuna thiab Lwm Cov Pua Nqaij
Lean protein yog huab tais thaum nws tawm tsam kev tshaib kev nqhis. Kuv sim ua kom muaj protein ntau hauv txhua pluas noj thiab khoom txom ncauj. Nws txaus siab rau kuv kev tshaib kev nqhis thiab ua rau kuv xav tsis tawm txog kev xav, thiab tshawb nrhiav txog kuv.
Cov kev tshawb fawb pom tau tias cov protein ua rau cov neeg xav tias fuller dua lwm cov khoom noj. Ib qho ntawm kuv nyiam cov khoom noj protein yog pouched pond: StarKist ua khoom noj npaj txhij rau-uas yog cov khoom noj ua ntej thiab cov khoom txig zoo. Kuv kuj yog ib tus kiv cua uas tsis muaj nqaij pob txha tsis muaj qabhau, ua liaj av hauv qaib ntxhw, thiab ntxiv nqaij nyug av. Ib txoj hauv kev zoo kom tau protein ntau hauv txhua pluas noj yog ua noj ib pawg ntawm nqaij qaib los yog qaib cov txwv thaum pib ntawm lub lim tiam thiab muab tso rau hauv ntau hom zaub mov txhua hnub. Thiab kuv yeej ib txwm muaj lub stash loj ntawm cov tuna pouches ntawm tes!
Spaghetti Squash thiab lwm yam Supersizing Veggies
Nws tsis pub leejtwg paub tias noj ntau qhov feem ntau yuav ua rau koj. Tab sis feem ntau ntawm cov zaub mov tsis ncaj ncees yuav ntxiv cov calorie ntau ntau rau koj hnub. Tias yog vim li cas kuv nyiam sau kuv cov zaub mov nrog qis-calorie, high-volume veggies zoo li spaghetti taub.
Kev ua kom koj cov pluas noj thiab khoom noj txom ncauj yuav pab koj kom zoo. Nco ntsoov tias, cov khoom noj uas muaj suab thaj ntau dua hauv koj lub plab!
Koj tuaj yeem yooj yim npaj spaghetti squash thiab tig zucchini rau hauv ib qho khoom noj khoom haus rau cov khoom qab zib.
Irrig thiab Lwm Cov Khoom Noj Khoom Haus Qis
Thaum koj tshaib plab ntawm pluas noj, feem ntau yog vim koj tsis muaj protein txaus. Nco ntsoov khaws qee cov khoom noj khoom haus-cov khoom noj uas nyob ze-cov ntsiab lus yog tias lawv nyob nraum khib nyiab ces koj tuaj yeem khaws cia rau hauv koj lub hnab, lub tsheb, thiab / lossis qhov chaw ua haujlwm.
Jerky yog ib qho ntawm kuv mus-rau khoom noj txom ncauj thaum muaj xwm ceev: Nws yog delicious, tag nrho ntawm cov protein, thiab muaj nyob rau hauv tons ntawm flavours ... xws li sawv daws tau ua los ntawm qaib cov txwv thiab qaib! Muaj txawm vegan ntau yam. Kuv kuj yog ib tug kiv cua ntawm roj dawb-dawb yogurt ua cov khoom noj txom ncauj uas muaj protein ntau.
High-Fiber Fruit
Lwm qhov tseem ceeb heev uas yuav ua rau koj: Fiber ntau! Fiber yog satiating, thiab nws paub los pab nrog poob phaus. Txiv hmab txiv ntoo yog ib qho zoo kawg nkaus ntuj tsim muaj fiber ntau. Kuv nyiam Fuji txiv apples, tab sis feem ntau cov txiv hmab txiv ntoo fiber-ific cov txiv hmab txiv ntoo yog cov pob zeb thiab cov txiv hmab txiv ntoo. Koj tuaj yeem noj ib ncig ntawm 1 1/2 khob ntawm cov txiv hmab txiv ntoo rau li ntawm 100 calorie ntau ntau, thiab qhov ntawd pab packs txog 12 grams fiber ntau! Sab saum toj rog tsis muaj cov kua mis nyeem qe nrog cov txiv hmab txiv ntoo rau me me ntawm pluas mov uas muaj ob qho tib si protein thiab fiber, thiab hais lus zoo rau cov tshaib plab.
Laus-Fashioned Oats thiab Lwm Yam Kev Tawm Tsam
Tseeb, qee cov carbs uas tsis tas yuav tsum muaj siab hauv calorie ntau ntau. Tab sis cov khoom noj uas muaj cov ntxhuav zoo li cov txiv hmab txiv ntoo, taum, thiab zaub zaub - yog lub qes kub ceev uas muab koj lub cev rau lub zog uas nws xav tau. Nws yog ib qho tseem ceeb heev uas yuav tau saib xyuas koj feem thaum koj noj zaub mov, tab sis qhov tsim nyog noj yog qhov zoo rau qhov kev tshaib kev nqhis ntawm chaw pw. Cov qib qub uas yog qub yog ib qho uas kuv nyiam tshaj plaws ntawm whole grains: xyuas seb phau ntawv no ua rau oatmeal thaum koj tsaug zog!
Lawm: Dej!
Ib tug tau culprit rau tias nagging puas tshaib plab yog nqhis dej. Nws yoojyim rau kev nqhis dej nrog kev tshaib kev nqhis, yog li xyuas kom tseeb tias koj nyob hauv dej txhua txhua hnub. Maj mam thawm dej ntawm lub raj mis thiab koj yuav pom tias koj cov munchies ploj lawm.
Rau cov zaub mov tsis txaus-dawb, zaub mov pom, tswv yim 'n tricks, thiab ntau dua, kos npe rau hnub dawb emails lossis tuaj saib tus ntxhais Hungry!