1 - Cov Hnub So Kev Noj Qab Haus Huv Tsis Txhob Tsav Koj Lub Cev
Feem ntau ntawm cov nqi ntawm koj qhov nyiaj so koobtsheej tom ntej yog yuav muaj calories, roj, suab thaj thiab ntsev, tab sis koj tuaj yeem nrhiav tau qee cov khoom noj uas zoo rau koj. Nws zoo rau indulge nyob rau hauv ob peb lub khoom noj khoom haus decadent, tab sis lawv yuav tsum tsis txhob sau koj phaj. Ntawm no yog saib ntawm qee cov khoom noj uas koj tuaj yeem pom ntawm rooj nyiaj so koobtsheej, zoo rau koj lub sijhawm thiab tag nrho cov khoom noj zoo.
2 - Qaib Cov Txwv
Qaib ntxhw yog ib qhov chaw zoo ntawm lean protein, zinc, iron, potassium thiab B vitamins. Cia nws noj qab nyob zoo los ntawm kev nyob nws ib leeg. Tsis txhob poob dej hauv cov pos hniav thiab tawm ntawm daim tawv nqaij ntawm qhov phaj.
3 - Ntsuab taum
Cov taum ntsuab muaj fiber ntau thiab cov vitamins. Lawv qab tag nrho rau lawv tus kheej - xav tias ntsuab taum almondine los yog yooj yim steamed ntsuab taum es tsis yog high-calorie ubiquitous, high-sodium ntsuab taum casserole.
4 - Cov Qos Yaj
Cov qos yaj ywm hauv qab zib yog cov muaj vitamin A thiab cov ntsig txog antioxidants, ntxiv rau lawv yog qhov zoo tshaj plaws ntawm fiber ntau. Kom lawv txo qis hauv cov calorie ntau los ntawm xaiv cov zaub mov los yog cov qos yaj ywm uas muaj suab thaj, tsis yog cov qos yaj ywm qab zib.
5 - Lub noob txiv
Nqaij ntses, almonds, thiab pecans yog cov minerals, protein, thiab noj qab haus huv monounsaturated thiab polyunsaturated rog. Sprinkle ob peb tawb neeg rau ib qho zaub los yog sab phaj los yog nibble ntawm ob peb li kev noj mov. Tsis txhob noj cov pecan ncuav, uas muaj piam thaj thiab rog.
6 - Cranberries
Cranberries yog six, tab sis tart. Lawv yog ib qho zoo heev ntawm cov vitamins thiab fiber. Lawv yog ib qho zoo ntxiv rau zaub tais diav. Cranberry kua txiv ua rau haus zoo thaum koj muab nws ua ib yam dab tsi sweeter li txiv hmab txiv ntoo lossis kua kua txiv.
7 - Txiv Hmab Txiv Ntoo rau Khoom Qab Zib
Cov txiv hmab txiv ntoo hlais tuaj yeem nrog me ntsis cheese thiab crackers rau cov pib. Cov txiv hmab txiv ntoo tshiab kuj ua rau ib qho khoom qab zib zoo, los yog koj tuaj yeem mus ntxiv me ntsis ntxiv dua qub thiab txaus siab rau cov kua mis los yog cov txiv hmab txiv ntoo raisin.
8 - Dej
Koj lub cev yuav tsum tau nyob hauv dej, tshwj xeeb tshaj yog tias koj noj cov khoom qab zib ntau dhau los lossis txaus siab rau ntau tus neeg laus haus. Haus dej txhua lub sijhawm thiab thaum koj mus txog tsev.
9 - Tag Nrho Nroj Tsuag
Tag nrho cov qhob nplej yog qhov zoo tshaj ntawm fiber ntau tshaj li txhua yam ua nrog cov hmoov nplej dawb dawb. Xaiv 100-feem pua tag nrho cov qhob nplej thiab cov pluas noj hmo noj haus thaum twg ua tau rau cov roj.
10 - Cov Zaub Zaub Ntoo
Kale, Zaub pob taum, zaub paj, thiab zaub paj zoo nkauj yog cov muaj calorie tsawg, tsis tshua zoo, thiab lawv saj zoo heev. Sau koj lub phaj nrog cov veggies yog tias koj muaj lub sijhawm.
11 - Berries (thiab Yogurt)
Strawberries, blueberries, raspberries, thiab blackberries yog Sweet thiab noj qab nyob zoo. Parfaits tau ua los ntawm yogurt thiab berries nrog ib tug sprinkling ntawm tws neeg rau ua rau noj qab haus huv thiab delicious khoom qab zib.
Source:
Kev Tshawb Fawb Kev Tshawb Fawb, Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo Lub Tebchaws Duputual Database for Standard Reference 28. https://ndb.nal.usda.gov/ndb/search.