Tig thiab phim protein thiab fiber ntau qhov zoo tshaj plaws tuaj yeem pib koj sawv ntxov
Puas yog koj tswj kev noj zaub mov zoo noj tag nrho sawv ntxov? Cov kws ua zaub mov noj zaubmov yuav qhia koj kom noj qab haus huv ntawm cov protein thiab fiber. Kev sib xyaw ua ke no yuav pab koj kom tag nrho mus txog pluas su thiab ua rau koj tsis txhob noj khoom noj txom ncauj.
Tab sis cov protein thiab fiber ntau yog cov khoom noj hauv cov khoom noj, tsis yog cov zaub mov lawv tus kheej. Koj noj tau dab tsi uas muaj protein ntau thiab muaj fiber ntau tab sis zoo rau noj tsis tau noj cov zaub mov tsis zoo?
Zoo hmoo, koj muaj tons ntawm kev xaiv. Piv txwv, ib qho yooj yim noj tshais muaj roj dawb dawb yogurt (rau cov protein) tov nrog txiv hmab txiv ntoo nyias thiab av flax noob (rau fiber ntau). Saib lwm cov kev xaiv uas koj tuaj yeem ua.
Nthuav thiab Kev Noj Qab Haus Hle Muaj Kev Noj Qab Haus Huv Rau Kev Noj Qab Haus Huv
Dab tsi yog cov gluten dawb, muaj fiber ntau cov khoom noj ? Ua ntej, paub tias fiber ntau los ntawm cov nroj tsuag xws li nplej, noob, txiv ntoo, txiv hmab txiv ntoo, thiab zaub, tsis muaj tsiaj txhu xws li nqaij, qe, lossis mis nyuj. Txawm li cas los xij, koj yuav tsum hla cov nplej uas muaj gluten. Siv cov tswv yim no sib tov thiab sib piv cov protein thiab fiber rau ib pluas tshais glutens:
- Cov hmoov nplej kub los yog txias ntse : Cov no muaj xws li gluten dawb oatmeal . Cereal yog qhov noj tshais rau kev noj tshais rau ntau tus neeg, thiab ntau hom cereal tshais, nrog rau qee qhov kev xaiv hauv nruab nrab, tsis muaj gluten dawb. Tsuas saib cov suab thaj qab li cov txiv hmab txiv ntoo thiaj li tau ntim nrog qab zib.
- Gluten dawb muffins los yog qhob cij ua nrog cov nplej tseem muaj : Yog, koj tuaj yeem nrhiav cov khoom noj tsis muaj gluten dawb thiab ntau yam xws li cov noob txhu. Ib qho muffin tuaj yeem ua rau noj tshais zoo-piv txwv li, Udi's Gluten-Free Harvest Crunch muffin (muaj nyob rau hauv qhov chaw txias) muaj 4 grams fiber ntau ib muffin.
- Gluten-free whole-grain waffles: Tsis yog gluten-free khov waffles muaj cov muaj fiber ntau, ib txhia ua.
- Gluten tsis pub hnab tawv me nrog cheese: Thaum nrog khov waffles, tsis yog txhua yam tsis muaj glutens tsis muaj cov kua roj txaus, yog li kos daim ntawv.
- Cov txiv hmab txiv ntoo tshiab los yog txiv hmab txiv ntoo tshiab: Qhov zoo tshaj yog, koj yuav tsum tau ua ke nrog cov protein, xws li cov rog tsawg tsawg, lossis koj xav tias tshaib plab rov qab sai dua.
- Gluten-dawb hummus nrog cov txiv hmab txiv ntoo tshiab, los yog cov zaub loj uas muaj chopped qaib: Cov no yuav suab zoo li khib xaiv rau noj tshais, tab sis yog tias koj tuaj yeem tau txais dhau los, lawv yuav muab ob hom roj (hauv zaub) thiab protein (hauv lub suab puam los yog qaib). Cov no tuaj yeem ua kom pib zoo rau koj thaum sawv ntxov.
- Smoothies: Txaus siab rau lawv tau ua nrog txiv hmab txiv ntoo tshiab thiab yogurt. Ntxiv ntxiv rau kev noj qab haus huv ntsuab smoothie.
Gluten-Dawb Protein Cov Khoom Noj Tshais
Muaj ntau ntau hom kev noj qab haus huv, muaj protein ntau, cov tswv yim pub dawb glutens. Ntawm no yog ob peb favorites:
- Txiv laum huab xeeb (los yog lwm daim ntawv ntawm cov txiv ntoo butter ) : Txaus siab rau nws cov zaub tshiab los yog whole-grain qhob cij dawb.
- Qe: Ceev faj li cas lawv tau ua yog tias koj tsis npaj lawv tus kheej, txij li ntawd yog li cas koj khiav mus rau qhov teeb meem gluten cross-contamination nrog cov qe .
- Gluten-free yogurt : Hom phiaj, muab nws tso nrog qee cov txiv hmab txiv ntoo tshiab lossis gluten-dawb granola . Ceev faj ntawm yogurts nrog ntxiv qab zib-nws zoo dua rau pib nrog lub txiv mis qhuav thiab ntxiv rau koj tus kheej qab zib nyob rau hauv daim ntawv ntawm cov txiv hmab txiv ntoo tshiab.
- Nqaij lossis ntses: Koj muaj peev xwm txaus siab rau gluten dawb nqaij npuas kib , gluten tsis pub hnyuv ntxwm , thiab hom tsis muaj zog hom kua mis.
- Mis nyuj los yog cheese: Tsuas pub me ntsis ntawm ob qho tib si thiaj li yuav pub kom muaj protein ntau txaus rau kev tshaib kev nqhis ib ntus. Cov kua mis yog gluten dawb , thiab feem ntau cov cheese muaj kev ruaj ntseg ntawm cov khoom noj tsis muaj zog .
- Yog hais tias koj ob leeg gluten-dawb thiab tsis muaj neeg tsis noj nqaij los yog vegan: Koj yuav pom nws qhov teeb meem kom tau cov protein ntau txaus. Nyob ntawm seb koj tolerances, kua qaub yam khoom xws li taum paj thiab ntsev raws li cheese thiab nqaij xaiv yuav muaj nyob rau hauv glutens free versions. Thiab tshawb tag nrho cov nplej, quinoa, txiv ntseej, thiab noob uas muaj protein ntau rau cov tsis muaj gluten-dawb thiab cov neeg tsis noj nqaij lossis nqaij noj nqaij vegan .
Ib lub tswv yim pes tsawg
Ib qho ntawm cov tswv yim no yuav muab sib xyaws thiab sib phim rau koj qhov kev noj tshais zoo tagnrho. Tsuas sim kom paub tseeb tias koj tau txais qee lub roj thiab qee cov protein ntau txhua hnub.
Rau kev ntxiv kev noj qab haus huv, sim ntxiv cov av zom dub tshiab rau koj cov cereal, yogurt, lossis smoothie.
Flax noob muaj ob hom fiber ntau thiab protein ntau. Chia noob yog lwm qhov zoo.
Yog tias koj nyob nraum khiav thiab tsis tuaj yeem tswj xyuas tag nrho cov pluas tshais, sim muab faib rau hauv cov khoom noj txom ncauj zoo li. Piv txwv li, koj tuaj yeem noj qe tawv nqaij hauv tsev (rau cov protein) thiab kua thiab ib qho av pecans lossis walnuts (rau fiber) tom qab sawv ntxov.