Ib qho ntawm cov kev pab cuam ntawm kev khiav yog tias koj tuaj yeem khiav nrog khoom noj khoom qab zib thiab lwm cov khoom noj uas muaj calorie ntau hauv koj cov khoom noj txhua zaus. Koj yuav twv yuav raug kaw thiab zoo dua, tab sis, thaum koj noj khoom noj khoom haus zoo, cov khoom noj muaj txiaj, nrog rau cov khoom noj txom ncauj. Yog li lwm zaus koj hnov tshaib plab (uas muaj ntau yam rau cov neeg khiav dej num) thiab ncav cuag lub hnab ntim qos yaj ywm los yog pob ntawm Oreos, xav txog cov khoom noj khoom haus zoo li no.
1 - Kua ua kua nrog txiv laum huab xeeb
Txhua tus paub cov txiv apples zoo rau koj, tab sis lawv tsis yog tas li, zoo, txaus siab. Sim noj cov kua txiv hmab txiv ntoo nrog me ntsis txiv laum huab xeeb, uas yog lub hauv paus muaj roj zoo thiab muaj protein ntau. Pom zoo rau tagnrho natural peanut butter los tswj ntshiab ntxiv cov suab thaj thiab cov roj uas hydrogenated.
2 - Cov nplej pob txha thiab cov roj nplaum nplaum
Txoj hlua thiab cov qhob noom crackers combo yog txoj kev zoo rau kev curb koj cov khoom noj txom ncauj. Cov crackers muab fiber ntau thiab zoo carbs, thaum lub cheese muaj protein ntau thiab calcium.
3 - Txiv tsawb
Koj yuav tau txais cov carbs ntawm txiv tsawb raws li cov poov tshuaj, uas yuav pab tiv thaiv cov leeg mob. Qhov yooj yim suab thaj thiab tsawg npaum li cas ntawm cov kua nplaum tshwj xeeb yog yooj yim zom, uas txhais tau hais tias lawv yog qhov zoo ua ntej noj khoom txom ncauj (tsuas yog xyuas kom koj tseem muab koj tus kheej yam tsawg 90 feeb mus zom ua ntej noj mov).
4 - Lub zog los yog cereal tuav
Thaum koj xav tau khoom noj txom ncauj yooj yim rau hauv koj lub hnab ncaws pob, cereal lossis energy bars yuav ua tau kom muaj kev noj qab haus huv. Cia li ceev faj thaum xaiv koj cov pas tuav - lawv qee yam muaj roj thiab qab zib li cov khoom qab zib! Xaiv cov tuav nrog ob peb yam khoom xyaw xwb, yog li koj paub tias lawv tsis kam nrog cov khoom noj tsis tseem ceeb. Hom tuav yog cov kev noj qab haus huv thiab cov cua zoo. Muaj ntau dozens ntawm flavours xaiv los ntawm thiab lawv tau ua los ntawm tag nrho-natural khoom xyaw.
5 - Smoothies
Smoothies tuaj yeem ua ib qho khoom noj khoom haus thiab khoom noj khoom haus zoo rau cov neeg khiav dej num, tshwj xeeb tshaj tawm tom qab. Muab 1/2 khob kua mis los yog kua txiv hmab txiv ntoo, kua txiv tsawb, thiab txiv hmab txiv ntoo tshiab (lossis lwm cov txiv hmab txiv ntoo uas koj nyiam) hauv rab phom rau cua thiab cua txias.
7 Smoothies qab thiab noj qab haus huv rau Runners
6 - Taub yogurt nrog txiv hmab txiv ntoo tshiab
Tsawg rog thiab haum siab hauv cov carbohydrates, kua mis nyeem qaub tseem yog ib qho zoo heev ntawm calcium, protein ntau thiab potassium. Nws cov kab ke thiab cov kab lis kev cai yeej zoo rau lub plab zom mov.
7 - Mis nyuj haus dej qab zib
Cov mis nyuj khov mis muab cov protein ntau, carbohydrates thiab B vitamins - ua rau nws rov qab zoo heev . Cov kua mis nyuj khov chocolate qab qab zoo nkauj tom qab ib qho kev khiav. Lwm cov txiaj ntsig: Calcium yuav pab kom koj cov pob txha muaj zog. Qee cov neeg khiav dej num zoo xws li mus yuav ib lub thawv ntim ntawm chocolate mis thiab haus dej khov ib qho tom qab ntev ntev.
8 - Carrots
Carrots sau koj tab sis qis hauv calorie, ua rau lawv zoo noj txom ncauj rau cov neeg khiav dej num uas tab tom sim poob phaus los yog tswj lawv qhov kev nyhav tam sim no. Ib lub sijhawm zoo rau lawv noj yog thaum koj tshaib plab ua ntej noj hmo, yog li koj tuaj yeem txaus siab rau koj cov kev tshaib plab thiab tsis txhob overeating thaum noj hmo.
9 - Paj kws
Ntev li ntev nws tsis muaj cov khoom muaj roj, roj, qab zib, los yog ntsev, cua daj cua dub tuaj yeem ua kom muaj kev noj qab haus huv, qis tsawg. Pob kws nplej yog ib qho tseem grain, yog li lawv muaj cov zaub mov zoo ib yam rau cov hmoov nplej xim av los yog cov qhob nplej tag nrho. Paj dej kuj yog tag nrho ntawm fiber ntau , yog li ntawd txawm tias 100-calorie qho khoom noj (li 3 khob) yuav pab kom koj zoo siab dua.
10 - Pineapple thiab tsev cheese
Tsis tsuas yog ua ke ntawm pineapple thiab tsev cheese cheese delicious, nws nyob hauv koj, yog li nws yog ib tug zoo meej nruab nrab-thaum sawv ntxov los yog nruab nrab-tav su. Pineapple muaj bromelain, uas yuav kho kom cov leeg kho. Thiab lub tsev cheese muaj protein thiab calcium, ob qho tseem ceeb rau cov neeg khiav dej num.
11 - Peanut butter rau toasted English muffin
Txiv laum huab xeeb butter muaj protein ntau thiab noj qab nyob zoo lub cev, yog li koj tau txais roj rau koj cov leeg thiab xav kom tag nrho ntev dua. uas cov roj leeg thiab txhawb zog siab. Cia li kis tau ob peb dia txiv laum huab xeeb rau ntawm cov hmoov nplej txhu hauv Miskas thiab koj muaj ib qho khoom txom ncauj zoo thiab lom zem. Ntxiv ib txiv tsawb thiab nws ua ib qho yooj yim thiab yooj yim noj tshais.
12 - Pretzels thiab humus
Pretzels yog cov khoom noj txom ncauj zoo ib leeg xwb, tab sis noj mov nrog cov kab npaus huam tau muab qee yam ntxiv thiab lwm yam kev pab. Pretzels yog ib qho yooj yim zom zaws, yog li koj tau txais qee lub zog ceev, ntxiv rau qee yam ntsev ntxiv. Tus kabmob khoob no muab qee cov iron thiab protein, uas yog qhov tseem ceeb rau cov neeg khiav dej num. muab koj yooj yim-rau-zom carbs kom ceev ceev zog thiab ntsev ntau kom koj hydrated; Tus kabmob no muaj hlau rau lub zog, ntxiv rau cov protein.
13 - Nyuaj qaub qe
Qe yog ib qho zoo heev ntawm ntau cov khoom siv xws li riboflavin thiab biotin, uas yog qhov tseem ceeb rau cov metabolism ntawm carbohydrates, proteins thiab cov roj. Ib nrab nyuab-kub hnyiab yog li 100 calorie ntau ntau. Sprinkle ib co ntsev, kua txob, thiab paprika ntawm ib lub qe rau ib qho cua, txaus noj khoom txom ncauj.
14 - Hnub
Cov hnub yog cov khoom noj txom ncauj zoo ntawm cov neeg khiav dej num, seb lawv noj nyob ib leeg los yog nrog ib co ceev ceev. Lawv yog cov neeg muaj qab zib thiab yog ib qhov zoo ntawm cov carbs thiab cov protein. Ib 1/4 khob ntawm cov hnub muaj txog 110 calorie ntau ntau.
15 - Cereal nrog mis nyuj laus
Cereal yog ib qho yooj yim thiab yooj yim los npaj thiab zoo qhov chaw ntawm cov khoom yooj yim-digestible, yog li nws yog ib qho khoom noj khoom haus zoo ua ntej . Thiab vim nws yooj yim kom paub cov lus qhia txog zaub mov hauv lub npov, koj tuaj yeem nrhiav ib qho uas muaj zog rau cov vitamins thiab minerals thiab muaj fiber ntau kom koj tau tag nrho. Koj tuaj yeem sib ntxiv ib co txiv hmab txiv ntoo, xws li cov txiv hmab txiv ntoo sib xyaw, nyob rau sab saum toj rau cov khoom noj ntau dua.
16 - Txoj kev sib xyaw
Txoj kev sib tov yog tsim los ntawm ntau hom txiv ntseej, uas yog ib qhov zoo ntawm cov protein thiab fiber, thiab tej yam qab zib xws li raisins los yog chocolate chips. Txoj kev ntim ua ntej ua ke yuav kim heev, thiaj li muaj ntau tus runners nyiam txuag nyiaj los ntawm kev ua lawv cov ntse nrog lawv nyiam ceev, qhuav txiv ntseej, thiab txiv hmab txiv ntoo qhuav.
Tsis tas li ntawd saib: