7 hnub noj khoom haus huv
Npaj ib daim ntawv qhia txhua hnub tsis yooj yim li yog tias txhua pluas noj thiab khoom txom ncauj muaj qee cov protein, fiber, complex carbohydrates thiab tsawg dua roj.
Nov yog yam koj yuav tsum paub txog txhua pluas noj.
- Noj tshais yuav pab koj pib hnub koj muaj zog. Tsis txhob rhuav koj cov pluas tshais nrog cov khoom noj uas muaj roj ntau thiab roj calorie. Xaiv ib co protein thiab fiber ntau rau koj noj tshais, thiab nws yog lub sijhawm zoo los noj cov txiv ntoo tshiab.
- Ib qho nruab nrab ntawm cov khoom noj txom ncauj thaum sawv ntxov yog kev xaiv yeem. Yog tias koj noj pluas tshais loj dua, koj yuav tsis xav tshaib plab mus txog sijhawm noj sus. Txawm li cas los xij, yog tias koj hnov ib qho kev tshaib plab thiab su noj tseem yog ob lossis peb teev tom qab, ib qho khoom noj txom ncauj thaum sawv ntxov yuav ua rau koj dhau tsis tas muaj calorie ntau ntau.
- Noj su yog ib yam dab tsi uas koj noj tom chaw ua haujlwm lossis tsev kawm ntawv, yog li ntawd nws yog ib lub sijhawm zoo rau pob cov qhaub cij los yog cov khoom noj uas koj tuaj yeem ua kom sov thiab sov. Los yog, yog tias koj muas koj pluas su, xaiv cov zaub mov noj qab haus huv los yog kua zaub tshiab tshiab.
- Ib qho khoom noj txom ncauj thaum tav su kuj yog xaiv tau. Cia nws tsis muaj calorie ntau ntau thiab noj txaus kom txaus kom koj txhob tshaib plab vim noj hmo tsuas yog ob peb teev xwb.
- Noj hmo yog lub sij hawm thaum nws yooj yim rau noj ntau dua, tshwj xeeb tshaj yog tias koj tsis tau noj ntau thaum nruab hnub, yog li xyuas koj qhov ntau thiab tsawg . Txhu dej faib koj phaj rau plaub lub quarters. Ib-quarter yog rau koj cov nqaij los yog protein qhov, ib quarter yog rau cov hmoov txhuv nplej siab, thiab ob lub hlis dhau los yog rau cov zaub ntsuab thiab xim ntsuab los yog zaub ntsuab.
- Ib qho teeb ci uas muaj teeb meem yav tsaus ntuj tuaj yeem pab koj pw, tab sis tsis txhob hnyav, zaub mov muaj roj los yog cov khoom noj uas muaj roj ntau dua.
Lub Lim Piam Noj Mov Noj
Kawm ob peb qhov qauv yuav ua qhov kev npaj pluas noj tag nrho no yooj yim dua, yog li ntawm no yog ib lub lim piam muaj nqis. Koj tsis tas yuav ua raws li cov hnub ua; koj tuaj yeem xaiv txoj kev npaj pluas mov, hla ib los yog rov ua dua li koj nyiam.
Lub lim tiam ntawm no lub pluas noj yog tsim rau tus neeg xav tau li 2,100 mus rau 2,200 calories ib hnub twg thiab tsis muaj kev txwv kev noj haus. Koj lub hom phiaj calorie txhua hnub yuav txawv. Kawm dab tsi nws yog hauv qab no, thiab koj tuaj yeem ua tweaks rau txoj kev npaj kom haum koj cov kev xav tau.
Txhua hnub muaj peb pluas noj thiab peb khoom noj txom ncauj thiab muaj peev xwm noj qab nyob zoo ntawm carbohydrates, cov rog, thiab cov nqaijrog. Koj yuav tau txais ntau cov fiber ntau ntawm cov txiv hmab txiv ntoo, txiv hmab txiv ntoo, zaub, thiab legumes.
Txhua txoj kev npaj muaj peb pluas noj thiab peb khoom noj rau koj kom koj txaus siab rau txhua hnub. Qee hnub txawm muaj ib khob ntawm npias lossis dej caw. Tiv thaiv kom ntxiv dej, kasfes lossis tshuaj yej rau txhua hnub, tab sis nco ntsoov tias ntxiv xim qab zib los yog suab thaj kuj ntxiv calories.
Nws ua li cas kom pauv cov khoom noj uas zoo sib xws, tab sis cia ua txoj hauv kev xav - hloov qhov sirloin steak nrog grilled qaib zoo, tab sis hloov nws nrog nqaij qaib-kib steak tsis mus ua hauj lwm vim qhov kev hloov cov roj, carb thiab sodium suav-thiab calorie ntau ntau.
Thaum kawg, koj tuaj yeem kho koj cov calorie kom tsawg los ntawm kev tshem cov khoom noj txom ncauj yog tias koj xav kom poob phaus los yog noj cov khoom noj loj dua yog tias koj xav nce phaus.
Hnub Ib
Niaj hnub no lub hom phiaj noj mov muaj 2,250 calorie, nrog 55 feem pua ntawm cov calories uas yog los ntawm carbohydrates, 20 feem pua rog, thiab 25 feem pua ntawm cov protein.
Nws kuj muaj txog 34 grams fiber ntau.
Noj tshais
- Ib tug txiv kab ntxwv qaub
- Ob tug qe ua qe (los yog kib rau hauv ib lub laujkaub tsis lo)
- Ob lub txiv ntseej tag nrho cov ncuav ci nrog ib pat butter txhua
- Ib khob mis uas muaj roj tsawg
- Ib khob kas fes dub los sis tshuaj yej herbal
(Macronutrients: kwv yees li 555 calories nrog 27 grams protein, 63 grams carbohydrates, thiab 23 grams rog)
Khoom txom ncauj
- Ib tug txiv tsawb
- Ib khob khob kua mis los ntawm ob rab diav
- Cov khob dej
(Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates, 1 grams rog )
Noj su
- Nqaij mis (6-ounce ib feem), ci los yog toast (tsis yog qhob cij los yog kib)
- Laj salad lauj kaub nrog lws suav thiab dos nrog ib lub khob ci, nrog rau ib qho lauj kaub roj thiab kua qaub (los yog nyias hnav khaub ncaws )
- Cov khob dej
(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams rog)
Khoom txom ncauj
- Ib khob zaub ntug hauv paus
- Peb diav qab zib
- Ib nrab ntawm pita qhob cij
- Cov khob dej los sis tshuaj yej herbal
(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams rog)
Noj hmo
- Ib khob khob cij broccoli
- Ib khob khob nplej xim av
- Halibut (plaub-ounce)
- Cov me me vaj zaub nyias nrog ib khob qoob nplooj, lws suav, thiab dos topped nrog ob dia roj thiab vinegar los yog nyias nyias hnav khaub ncaws
- Ib khob dawb wine (tsis tu ncua los yog muag cawv )
- Dej ntub dej nrog txiv qaub los sis txiv qaub
(646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams rog)
Khoom txom ncauj
- Ib khob blueberries
- Ob lub tablespoons nplawm nplaum (qhov khoom tiag-nplawm koj tus kheej los yog yuav hauv ib qho)
- Cov khob dej
(Kwv yees li 100 calories, 1 grams protein, 22 grams carbohydrates, 2 grams rog)
Hnub ob
Yog tias koj noj cov zaub mov tag nrho no, koj tau txais li 2,150 calorie, nrog 51 feem pua ntawm cov calorie ntau los ntawm cov carbohydrates, 21 feem pua ntawm cov rog, thiab 28 feem pua ntawm cov protein. Daim phiaj xwm noj mov kuj muaj 30 grams fiber ntau.
Noj tshais
- Ib qho tseem nplej txhuam Askiv muffin nrog ob rab diav lauj kaub butter
- Ib txiv kab ntxwv
- Loj iav (12 ooj) mis nyuj tsis muaj rog
- Ib khob kas fes dub los sis tshuaj yej herbal
(Macronutrients: kwv yees li 521 calories nrog 27 grams protein, 69 grams carbohydrates, thiab 18 grams rog)
Khoom txom ncauj
- Ob lub oatmeal ncuav qab zib nrog raisins
- Cov khob dej, kub tshuaj yej lossis dub kas fes
(Macronutrients: 130 calories, 2 grams protein, 21 grams carbohydrates, 1 gram rog)
Noj su
- Lub khob cij qaib ntxhw (rau 6 ooj qaib cov txwv nqaij qaib, cov txiv lws suav loj loj, lettuce ntsuab thiab mustard ntawm ob lub ncuav ntawm hom cij ntoob tseem
- Ib khob dej kua zaub ntsev tsawg
- Cov khob dej
(Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams rog)
Khoom txom ncauj
- Ib khob (kwv yees li 30) txiv hmab txiv ntoo
- Cov khob dej los sis tshuaj yej herbal
(Macronutrients: 60 calories, 0.6 grams protein, 12 grams carbohydrates, 0 grams rog)
Noj hmo
- Tsib tsib txho sirloin steak
- Ib lub khob qos yaj ywm
- Ib khob qej ua noj ua haus
- Ib khob taum ntsuab
- Ib khob npias (tsis tu ncua, lite lossis non-alcohol)
- Dej ntub dej nrog txiv qaub los sis txiv qaub
(671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams rog)
Khoom txom ncauj
- Ob lub thawv tseem qhob nplej nrog ob dia jam (ntau hom txiv hmab txiv ntoo)
- Ib khob mis tsis muaj rog
- Cov khob dej
(Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams rog)
Hnub Peb
Hnub no lub pluas noj muaj li 2,260 calories, nrog 55 feem pua ntawm cov calorie ntau los ntawm cov carbohydrates, 20 feem pua ntawm rog, thiab 25 feem pua ntawm cov protein. Nws kuj muaj 50 grams fiber ntau.
Noj tshais
- Ib nrab bran muffin
- Ib pab qaib ntxhuav noj tshais qaib
- Ib txiv kab ntxwv
- Ib khob mis tsis muaj rog
- Ib khob kas fes dub los sis tshuaj yej herbal
(Macronutrients: kwv yees li 543 calories nrog 26 grams protein, 84 grams carbohydrates, thiab 15 grams rog)
Khoom txom ncauj
- Ib qho pear tshiab
- Ib khob khob kua txiv kua mis
- Cov khob dej, kub tshuaj yej lossis dub kas fes
(Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams rog)
Noj su
- Cov ntses kua txiv ntses tsis muaj ntses nrog rau tsib ntsev cracker
- Ib nrab kua txiv
- Dej
(Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams rog)
Khoom txom ncauj
- Ib lub kua
- Ib daim nplaum Swiss cheese
- Dej ntub dej nrog txiv qaub los sis txiv qaub
(Macronutrients: 151 calories, 5 grams protein, 21 grams carbohydrates, 6 grams rog)
Noj hmo
- Yim ounce haujlwm ntawm qaib cov txwv nqaij ntawm lub mis
- Ib khob ci taum
- Ib khob cooked carrots
- Ib khob qej lwm
- Ib khob caw
(784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams rog)
Khoom txom ncauj
- Ib khob ntawm cov kua mis nyeem qaub
- Ib khob tshiab raspberries
(Kwv yees li 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams rog)
Hnub Plaub
Txog hnub kawg, koj mam li haus 2,230 calories, nrog 54 feem pua ntawm cov calories uas yog los ntawm carbohydrates, 24 feem pua ntawm rog, thiab 22 feem pua ntawm cov protein. Koj yuav tau txais li ntawm 27 grams fiber ntau.
Noj tshais
- Ib khob khob nplej tag nrho nrog ib khob mis nyuj uas tsis muaj rog thiab ib qho teaspoon qab zib
- Ib tug txiv tsawb
- Ib daim hlais tag nrho cov ncuav ci nrog ib diav txiv laum huab xeeb
- Ib khob kas fes dub los sis tshuaj yej herbal
(Macronutrients: kwv yees li 557 calories nrog 18 grams protein, 102 grams carbohydrates, thiab 12 grams rog)
Khoom txom ncauj
- Ib khob txiv hmab thiab ib tug txiv kab ntxwv
- Cov khob dej, kub tshuaj yej lossis dub kas fes
(Macronutrients: 106 calories, 1 grams protein, 27 grams carbohydrates, 1 grams rog)
Noj su
- Tuna qhwv nrog ib hom hmoov nplej nplaum, ib nrab tau dej ntim nplua (kua dej), ib diav txiv qaub, txiv lettuce, thiab lws suav
- Ib tug sliced avocado
- Ib khob mis tsis muaj rog
(Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams rog)
Khoom txom ncauj
- Ib lub khob tsev cheese (1-feem pua rog)
- Ib qho tshiab pineapple daim
- Plaub graham crackers
- Dej ntub dej nrog txiv qaub los sis txiv qaub
(Macronutrients: 323 calories, 29 grams protein, 38 grams carbohydrates, 5 grams rog)
Noj hmo
- Ib qho kev pab lasagna
- Lub vaj me me zaub xam lav nrog txiv lws suav thiab dos hauv ib qho tais diav
- Ib khob mis tsis muaj rog
(585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams rog)
Khoom txom ncauj
- Ib lub kua
- Ib khob mis tsis muaj rog
(Kwv yees li 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram rog)
Hnub Tsib
Lub tswv yim no muaj peb pluas noj thiab peb khoom noj thiab muaj kwv yees li 2,250 calories, nrog 53 feem pua ntawm cov calorie ntau los ntawm cov carbohydrates, 25 feem pua ntawm cov rog, thiab 21 feem pua ntawm cov protein. Thiab ntau ntau cov fiber ntau dhau 40 gram.
Noj tshais
- Ib thooj Fabkiv ci ua ke nrog ib tablespoon maple phoov
- Ib qho khoob los yog qe qe
- Ib pab qaib cov txwv nqaij nyug
- Ib khob kua txiv kab ntxwv
- Ib khob kas fes dub los sis tshuaj yej herbal
(Macronutrients: kwv yees li 449 calories nrog 16 grams protein, 57 grams carbohydrates, thiab 18 grams rog)
Khoom txom ncauj
- Ib khob lauj kaub tais diav
- Ib khob khob tej daim npog ntsej muag
- Ob tug tablespoons hnav khaub ncaws
- Cov khob dej, kub tshuaj yej lossis dub kas fes
(Macronutrients: 223 calories, 4 grams protein, 18 grams carbohydrates, 16 grams rog)
Noj su
- Veggie burger rau ntawm tag nrho cov pob txhauv
- Ib khob khob (lossis lwm yam qhuav) taum
- Ib khob mis tsis muaj rog
(Macronutrients: 542 calories, 38 grams protein, 85 grams carbohydrates, 8 grams rog)
Khoom txom ncauj
- Ib lub kua
- Ib pita nrog ob dia hummus
- Dej ntub dej nrog txiv qaub los sis txiv qaub
(Macronutrients: 202 calories, 5 grams protein, 41 grams carbohydrates, 4 grams rog)
Noj hmo
- Ib qho kev ua cov ntses trout
- Ib khob taum ntsuab
- Ib khob khob nplej xim av
- Ib qho me me vaj zaub xam lav nrog ob diav nyias hnav khaub ncaws
- Ib khob ntawm npias
- Dej ntub dej nrog txiv qaub los sis txiv qaub
(634 calories, 27 grams protein, 78 grams carbohydrates, 13 grams rog)
Khoom txom ncauj
- Ib khob tsev cheese
- Ib qho tshiab peach
(Kwv yees li ntawm 900 calories, 29 grams protein, 16 grams carbohydrates, 2 grams rog)
Hnub Rau Rau
Niaj hnub no cov pluas noj thiab khoom noj txom ncauj muaj txog 2,200 calories, nrog 55 feem pua ntawm cov calories uas yog los ntawm carbohydrates, 19 feem pua ntawm rog, thiab 26 feem pua ntawm cov protein. Koj yuav tau txais li ntawm 31 grams fiber ntau.
Noj tshais
- Ib khob khob plaub hau nrog ob diav suab thaj thiab ib khob mis tsis muaj rog
- Ib tug txiv tsawb
- Ib tug nyuaj-boiled qe
- Ib khob kas fes dub los sis tshuaj yej herbal
(Macronutrients: kwv yees li 401 calories nrog 18 grams protein, 72 grams carbohydrates, thiab 6 grams rog)
Khoom txom ncauj
- Ib khob khob kua mis los ntawm ib tug tablespoon zib ntab, ib nrab khob blueberries, thiab ib tug tablespoon almonds
- Cov khob dej, kub tshuaj yej lossis dub kas fes
(Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams rog)
Noj su
- Ib khob khob nplej tag nrho nrog ib nrab khob poom liab ntses
- Medium garden zaub xam lav nrog txiv lws suav thiab dos thiab ob diav nyias hnav khaub ncaws
- Cov khob dej
(Macronutrients: 413 calories, 11 grams protein, 67 grams carbohydrates, 12 grams rog)
Khoom txom ncauj
- Ib thiab ib nrab khob tsev cheese
- Ib qho tshiab peach
- Cov khob dej
(Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams rog)
Noj hmo
- Plaub thiab ib nrab ounce khoom noj nqaij npuas
- Lub vaj me me zaub xam lav nrog txiv lws suav thiab dos hauv lub tais nrog ob dia roj thiab vinegar (los yog nyias hnav khaub ncaws)
- Ib me me ci qos yaj ywm
- Ib khob asparagus
- Ib khob cawv (txwm los yog cwj pwm)
- Dej ntub dej nrog txiv qaub los sis txiv qaub
(500 calories, 46 grams protein, 35 grams carbohydrates, 10 grams rog)
Khoom txom ncauj
- Tsib graham crackers
- Ib khob mis tsis muaj rog
- Ib khob txiv pos nphuab
(Kwv yees li 279 calories, 10 grams protein, 50 grams carbohydrates, 3 grams rog)
Hnub Xya
Hnub no lub tshuab raj muaj txog 2,200 calories, nrog 54 feem pua ntawm cov calories uas yog los ntawm carbohydrates, 22 feem pua ntawm rog, thiab 24 feem pua ntawm cov protein. Muaj 46 grams fiber ntau.
Noj tshais
- Ib khob khob oatmeal nrog ib nrab khob blueberries, ib nrab khob mis nyuj uas tsis yog rog, thiab ib tug tablespoon mos txwv almond
- Ob slices qaib cov txwv nqaij
- Ib khob mis tsis haus roj rau haus
- Ib khob kas fes dub los sis tshuaj yej herbal
(Macronutrients: kwv yees li 442 calories nrog 26 grams protein, 59 grams carbohydrates, thiab 14 grams rog)
Khoom txom ncauj
- Ib khob khob yogurt ib tug noj qab zib, ib nrab khob txiv pos nphuab, thiab ob lub ncuav qab zib
- Cov khob dej, kub tshuaj yej lossis dub kas fes
(Macronutrients: 343 calories, 17 grams protein, 41 grams carbohydrates, 13 grams rog)
Noj su
- Six-ounce ua nqaij qaib mis
- Loj ua zaub xam lav nrog txiv lws suav thiab dos thiab ob diav nyias hnav khaub ncaws
- Ib qho ci qos yaj ywm
- Ib tag hmo nplej hmo yob.
- Cov khob dej
(Macronutrients: 498 calories, 47 grams protein, 63 grams carbohydrates, 6 grams rog)
Khoom txom ncauj
- Ib khob khob zaub qhwv paj
- Ib khob khob kua zaub
- Ob tug dia veggie poob lossis hnav khaub ncaws hnav
- Ib qho tshiab peach
- Cov khob dej
(Macronutrients: 112 calories, 3 grams protein, 25 grams carbohydrates, 1 grams rog)
Noj hmo
- Peb-ounce kev pabcuam ci los yog grilled salmon
- Ib nrab khob dub taum dub
- Ib khob chard Swiss
- Ib khob khob nplej xim av
- Ib qho tseem grain hmo noj yob nrog ib plhaub ntawm butter
- Dej ntub dej nrog txiv qaub los sis txiv qaub
(671 calories, 38 grams protein, 91 grams carbohydrates, 19 grams rog)
Khoom txom ncauj
- Ib txiv kab ntxwv
(Li ntawm 62 calories, 1 grams protein, 15 grams carbohydrates, 0 grams rog)
Lo Lus Ntawm
Kev npaj pluas noj zoo tsis yooj yim, tiam sis yog tias koj tsis siv rau, qhov kev npaj yuav siv me ntsis kev xyaum. Cov piv txwv peb tau muab rau koj pib zoo tshaj plaws.
Tsis txhob poob siab yog tias koj tsis ua raws li txoj kev npaj tseg raws li tau hais tseg-nws zoo siab ua kom txawv ntawm haum koj txoj kev ua neej thiab kev xav tau. Cia li ua kom zoo tshaj rau koj xaiv cov kev noj qab nyob zoo rau hauv koj cov hnub, zaub, cov proteins uas muaj lean, taum thiab legumes, thiab cov nplej tseem yog ib txwm ntse heev.