Ib qho loj tshaj plaws ntawm kev noj haus ua rau sab cev nqaij daim tawv? Tau txais tshaib plab tshaib plab thiab tig mus rau yam khoom noj uas koj ntsib. Yog li ntawd nws thiaj tseem ceeb heev kom npaj tau nrog kuv hu ua "khoom noj txom ncauj thaum muaj xwm ceev." Cov khoom noj yog cov zaub mov noj uas yuav khaws cia rau hauv koj lub hnab, hnab ev, cov tub rau khoom, los yog mini ntug. Lawv zoo tag nrho rau crushing crashing!
Portable Proteins
Cov khoom noj muaj protein ntau txaus siab tab sis tsis yog txhua tus lawv xaiv ntse los yog zoo rau kev noj haus rau hauv-tus-mus noj.
Tsis tas li xwb, tsis muaj ntau cov khoom noj txom ncauj zoo hauv qab 100 calories , tab sis qee qhov no yog!
- Ib Cov Hauj Lwm Ib Daim Ntawv Tuna Pouches: Lawv yoojyim heev, koj tsis txawm yuav muab ntws rau lawv! Tsuas yog nco ntsoov kom tau cov khoom ntim hauv dej, tsis yog roj. Cov no feem ntau muaj roj tsawg nrog 110 calorie ntau ntau los yog tsawg dua, thiab lawv siab nyob rau hauv plawv-noj qab nyob zoo omega-3s. Muaj ntau ntau hom thiab muaj ntsev tsawg tsawg. Noj cov kua txiv hmab txiv ntoo tawm ntawm lub pob los yog muab tso rau hauv cov ncuav pas dej los yog cov nplaum nplaum yas.
- Cov Khoom Noj Khoom Haus: Cov khoom noj muaj protein zoo tshaj plaws hauv cov pob ntau ntau, thiab. Kuv saib cov pas tuav nrog 200 calories los yog tsawg dua thiab tsawg kawg yog 4 grams txhua qhov protein thiab fiber. Lub qab zib yog ib qho tseem ceeb heev rau kev ua kom muaj khoom noj qab zib zoo nkauj. Tsis pub dev noj peb chocolate-chip ncuav qab zib los ntawm chav so, mus rau ib qho chaw chocolate khoom noj txom ncauj. Nws yog ib txoj kev noj haus zoo rau kev ncaws koj cov qhob noom xim kasfes.
- Jerky: Ib qho kuv nyiam noj cov khoom noj khoom haus zoo tshaj plaws yog kev kub ntxhov. Nws tsis yog cov khoom noj txom ncauj zoo tshaj plaws, tab sis nws feem ntau zoo nkauj tsis muaj rog thiab calorie ntau ntau. 1-oz. kev pab feem ntau muaj 100 calories los yog tsawg dua thiab nyob rau hauv 3g rog. Ntxiv rau, nws tsis yog los ntawm cov nqaij nyug hnub no! Saib rau nqaij qaib, qaib cov txwv, thiab kua txiv ntau yam.
- Cov Txiv Neej Ntawm Cov Txiv Neej: Thaum cov txiv ntseej tsis zoo li cov muaj protein ntau li lwm cov khoom hauv daim ntawv no, lawv cov nqaij noj qab haus huv thiab fiber ntau ua rau lawv loj tshaib plab busters. Almonds thiab pistachios yog kuv lub pob saum toj kawg nkaus. Nrhiav 100-calorie pob khoom los yog DIY : Koj tuaj yeem muaj txog 14 almonds los yog 25 pistachios rau 100 calories. Muaj kev lom zem nrog pistachios? Kev tuav koj ob txhais tes tsis khoom thiab ua rau cov khoom noj txom ncauj ntev dua. Nco ntsoov txog koj tus cwj pwm noj khoom txom ncauj. Tsis txhob mus noj cov khoom txom ncauj ntawm ib lub pob ntim ntau. Piav seb lawv tawm ua ntej!
Cov Txiv Ntoo Fiber ntau thiab Veggies
Cov khoom tsim tawm ntawm lub cev yuav tsum muaj siab rau koj daim ntawv teev cov khoom txaus nyiam rau qhov khoom noj txom ncauj thaum muaj xwm ceev. Cov neeg feem coob tsis tau txaus fiber ntxiv thiaj li muab tsawg kawg yog ib qho khoom noj txom ncauj rau cov khoom noj txhua hnub yog lub tswv yim zoo tiag tiag. Cov no yuav ua tus ua kom yuam kev.
- Apples: Txhua cov kua nruab nrab muaj txog 100 calorie ntau ntau thiab 4.5g fiber. Yog tias koj tab tom nrhiav kev sib xyaw ua ke ntawm cov tsos mob thiab tart tart sim sim ua kua nqaij Fuji.
- Txiv Kab Ntxaum: Rau li 100 calories thiab 3.5g fiber, muaj peb clementines los yog ob lub txiv kab ntxwv. Peeling lawv ua khoom noj txom ncauj ntev kawg!
- Qab zib Snap Peas: Koj tuaj yeem tau 3 1/3 khob ntawm qab zib snap peas rau 100 calorie ntau ntau thiab 5.5g fiber. Yog tias koj tsis nyiam txoj kev lawv nqaj nyoos (lawv tuaj yeem saj tau me ntsis "nyom"), maj mam cub thiab tom qab ntawd ntim lawv.
- Jicama: Qhov no yog qhov veggie khoom txom ncauj rau cov neeg uas xav tias lawv tsis nyiam veggies. Jicama tastes zoo nkaus li ib tug heev me me kua los yog txiv moj coos. Chomp ntawm 2 1/4 khob ntawm jicama sticks rau 100 calorie ntau ntau thiab ib lub noob qoob loo 13g.
Mini Fridge los yog Txias Txias Khoom
Yog hais tias koj mus rau lub puam, mus rau hauv chaw ua si, los sis mus ncig ua si ntev, nqa nrog me me txias thiab ntim nws nrog cov khoom txom ncauj tsis pub muaj menyuam. Cov khoom noj txom ncauj no kuj zoo kawg rau chav ua hauj lwm chav ua noj thiab chav dorm chav mini fridges.
- Taub Hau-Hau Zom Xaws: Koj tuaj yeem muaj peb lub qe-hnyav qe dawb rau 50 calories thiab 10g protein. Kuv feem ntau hla cov qe, txij li thaum lawv siab me ntsis hauv roj thiab cov roj cholesterol. Ntxiv rau, tshem tawm lawv txhais tau hais tias koj muaj peev xwm ntxiv cov cua ntsaws cua ntsig rau cov qe tawv-hau qos yaj ywm: hummus, salsa, avocado, koj lub npe!
- Greek los yog Muaj Mis Tsis Muaj Mis Yua Khaub Ncaws: Muaj cov khoom txom ncauj tsis muaj kev txwv, yog li koj muaj peev xwm txeem tau cov khoom qab zib thiab lwm cov khoom qab zib ib zaug ib zaug. Saib xyuas cov khoom noj txom ncauj me me (li 6 oz.) Nrog 150 calories los yog tsawg dua. Qhov ntxiv nrog Greek yogurt yog qhov paj xyoob txig, muaj tsawg kawg yog 15 grams rau 6-oz. pab. Cov khoom noj txom ncauj no kuj yog ib qho yooj yim rau kev haus .
- Light String Cheese: Kuv nyiam txoj hlua cheese (muaj ib yam dab tsi txawv txaus txog rub tawm koj cov zaub mov) thiab nws tsuas yog ib ncig ntawm 60 calories thiab 3g rog. Muaj nws ntawm nws tus kheej los yog qhwv nws nyob rau hauv ob peb lub ncuav ntawm lwm yam hauv daim ntawv no.
- Cov Ncua Qaib Qaib Qaib Cov Ncuav: Nrhiav cov nqaij qaib ntxhw uas muaj tsawg kawg yog 96% tsis muaj rog. Yog tias ntsev yog txhawj xeeb, kos cov lus sib tshooj rau cov ntses tsis-ntsev-ntxiv. Thiab cov qaib ntxhw tsis yog cov protein tsuas muaj nyob rau hauv cov nqaij ntshiv. Saib nqaij qaib mis, nqaij npua, thiab nqaij nyug nqaij nyoos nrog 4% rog los yog tsawg dua.
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!