Thaum cov hluas tau tshaib plab, lawv xav tau zaub mov sai. Lawv muaj hnub nyoog txaus los ua ib yam dab tsi lawv tus kheej los yog khiav tawm mus rau tom khw rau tej yam uas yuav tsis tsawg dua kev noj qab haus huv, yog li npaj tau rau koj tus hluas tshaib plab thiab kev npaj khoom noj rau cov khoom noj txom ncauj no:
Khov txiv hmab txiv ntoo
Yuav ib tug phaus ntawm seedless txiv hmab txiv ntoo thiab pluck lawv los ntawm vine. Ntxuav lawv thiab muab ib daim pauv ntawm cov txiv hmab hauv txhua lub hnab ntau lub hnab ntim lub thawv txias.
Muab lub hnab tso rau hauv lub tub yees. Thaum cov txiv hmab yog khov, lawv tsim muaj popsicle zoo li kev ntxhib los mos thiab saj deliciously qab zib tsis muaj ntxiv qab zib.
Txiv Hmab Txiv Ntoo Fresh
No yog ib qho yooj yim, cia li sau ib lub tais loj nrog txiv hmab txiv ntoo tshiab thiab kom nws nyob hauv koj chav ua noj. Cov kev xaiv muaj xws li apples, txiv tsawb, txiv pears, txiv duaj, thiab txiv kab ntxwv.
Cov Zaub Zaub Tshiab thiab Ncuav Qab Zib
Hluas nkauj nyiam chips thiab dip, tab sis lawv tsis xav tau lub rog ntau ntxiv thiab ntsev. Hloov cov ntawv ntim nrog cov zaub nyoos tshiab. Sim cov zaub ntug hauv paus los yog cov nplaum, zaub paj, zaub paj, taum ntsuab, taum paj los yog celery. Txiav lawv ua ntej thiab cia lawv nyob hauv tub yees. Pab zaub nrog veggie, nti, los yog roj txiv ntses cheese. Zaub tsib hnav khaub ncaws ua haujlwm dhau. Obviously, qee lub dips muaj kev noj qab haus huv dua lwm tus, tiam sis qhov tseem ceeb yog kom koj cov hluas noj zaub ntau dua.
Whole Grain Cij thiab Peanut Butter
Ua tus tes hloov ntawm khob cij rau 100-feem pua ntawm lub khob cij, thiab cov qhaub cij yog qhov zoo rau koj.
Txiv laum huab xeeb butter ntxiv protein ntau, cov zaub mov, thiab noj qab nyob zoo. Sim lwm hom butter xws li kua txiv ntseej butter, butter , lossis butterflies butter.
Txiv Hmab Txiv Ntoo Spread Siv Jelly
Yog tias koj tus menyuam muaj suab thaj qab zib, nqa 100 feem pua txiv hmab txiv ntoo sib txawv es tsis txhob jam lossis jelly uas tau ntxiv nrog cov piam thaj ntxiv los sis cov txiv hmab txiv ntoo phaj siab .
Los yog zoo dua, muab cov txiv hmab txiv ntoo tshiab tshiab xws li txiv apples, pears, thiab txiv kab ntxwv.
Lite paj kws
Dab tsi yuav yooj yim dua li tossing ib lub hnab ntawm paj kws nyob hauv lub microwave? Paj Paj Nrab yog muaj fiber ntau, yog li nws ua rau khoom noj khoom haus zoo tshaj plaws thaum koj tsis drown nws hauv butter los yog margarine. Koj tuaj yeem xaiv hom uas muaj roj tsawg thiab ua nrog ntsev tsawg dua los yog yuav ib lub paj kws microwave popcorn popper. Cia koj tus hluas sim ua tej lub caij sib txawv uas ntxiv tsw thiab zest tsis muaj calories ntxiv.
Whole Wheat Pretzels
Tag nrho cov nplej ntxiv fiber ntau rau koj tus menyuam noj. Fiber yog qhov tsim nyog rau txoj kev digestive system, thiab feem ntau cov hluas (thiab cov laus) tsis tau txaus. Kev noj qab haus huv feem ntau yog ua los ntawm ntau cov hmoov nplej dawb uas muaj ntau cov fiber ntau tawm. Xaiv 100-feem pua tag nrho cov hom qoob mog pretzels uas khaws cov kev zoo ntawm fiber ntau thiab tseem saj zoo thaum lawv nyob nraum qab nrog cov zaub ntoo.
Ua Koj Txoj Kev Khuam Siab
Puas yog koj tus menyuam nyiam tuav lub pob granola rau kev kho mob ceev? Granola tuav suab zoo li lawv yuav tsum zoo rau koj, tab sis lawv feem ntau muaj cov rog uas tsis muaj zog, qab zib, thiab calories ntxiv. Koj tuaj yeem ua kom muaj kev noj qab haus huv ntxiv los ntawm kev ua koj txoj kev taug. Muab ib khob khob txhua qhov sib txawv ntawm 100 feem pua li 100 feem pua ntawm cov qoob loo lis, xws li whole grain Cheerios thiab Shredded Nplej.
Ntxiv ib khob khob tov thiab ib nrab khob ntawm raisins los yog lwm yam txiv hmab txiv ntoo qhuav. Koj tuaj yeem tau ntxiv ib nrab khob ntawm chocolate chips. Sab saum toj nws tawm nrog qee lub noob txiv ntoo , taub dag los yog kua txiv ntseej.
Protein tuav
Zoo li granola, cov khoom noj khoom haus npaj ua lag luam muaj peev xwm siab nyob rau hauv qab zib thiab calorie ntau ntau. Ua cov kua nplaum hauv tsev ua kom koj tswj tau cov khoom xyaw.
Smoothies
Txiv hmab txiv ntoo smoothies zoo dua rau koj tus hluas dua milkshakes los yog malts. Siv cov khib nyiab uas yog lub hauv paus rau txoj haujlwm. Thaum koj cov tsawb ua kab me me dhau los rau koj saj, hle lawv rau hauv ib-nti chunks thiab cia rau hauv lub tub yees.
Ua ib qho smoothie, cia li tos plaub los yog tsib chunks ntawm cov khov khov rau cov khib nyiab zoo nrog ib khob mis nyuj uas tsis muaj rog, ib cov kua txiv hmab txiv ntoo los yog blueberries thiab ib diav ntawm vanilla extract. Muab txuam kom txog thaum tus cab thiab hliv rau hauv lub iav siab.
Hummus thiab Pita los yog Crackers
Khaws ib co kab ntsaum ntawm tes los pab nrog cov nplej poom tseem, ncuav qoob loo los yog breadsticks. Hummus tau nrog chickpeas (los yog garbanzo taum), uas ua rau nws zoo kawg nkaus qhov khoom noj protein thiab noj qab nyob zoo cov nqaij.
Yogurt Parfait
Lub hauv paus yogurt zoo rau koj tus hluas yog tias lawv tsis tau txais cov calcium uas txaus, tab sis cov saj tej zaum yuav tsis zoo siab. Spruce li yogurt nrog berries, sliced peaches, thiab crunchy cereal flakes, ceev lossis noob. Taub yogurt tseem siv tau los ua kom noj qab nyob zoo, muaj roj tsawg veggie dips.
Noj Qab Haus Huv
Hluas nkauj nyiam haus nrog ntau ntau cov qab zib thiab caffeine, xws li dej qab zib, haus kas fes, thiab haus cov dej haus . Cov teeb meem yog tias cov zog haus cov dej tsis zoo rau cov menyuam yaus, tshwj xeeb tshaj yog hnub tom qab vim tias cov caffeine ua rau qee yam sleepless nights, thiab cov suab thaj ntxiv yog tsuas yog calorie ntau ntau xwb. Xyuas kom koj noj qab haus huv ntawm tes, xws li fwj 100% feem pua txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo, kua mis uas tsis muaj rog, dej ntub dej thiab dej txias.
Tau Txais Ntawm Cov Khoom Phem
Tej zaum nws yuav tsis txaus kom txaus noj khoom txom ncauj. Tej zaum koj yuav tau tshem qee yam khoom noj qeeb heev, tab sis nws nyob ntawm koj tus menyuam txoj kev noj mov. Ib tus menyuam tuaj yeem ua rau tus menyuam khov hauv lub tub yees yoojyim dua lwm qhov tsis muaj peev xwm tiv thaiv txoj kev sim siab rau txhua tus hauv lub rooj zaum. Yog tias koj muaj tus menyuam (lossis tus neeg laus lossis tus menyuam) hauv koj lub tsev uas muaj teebmeem tsis txaus siab rau cov khoom noj uas muaj calorie, khaws cov khoom noj tawm hauv tsev.
Txiav rov qab rau cov zaub mov qua tsis txhais hais tias koj yuav tsum tsis pub koj tsev neeg ntawm kev lom zem khoom noj. Txhua tus menyuam tsim nyog tau txais kev kho mob tam sim no thiab tom qab ntawd. Cia li sim tsis pub lawv tawm ntawm tes. thiab ua kom lawv tawm ntawm lub tsev. Thaum koj txiav txim siab kho cov tshuaj khov nab kuab, muab cov khoom qab zib khawb. Tsis txhob yuav cov khoom noj khoom haus hauv khw muag khoom noj lossis cov khw muag khoom luv nqi, tab sis qee zaus nqa ib qho khoom noj rau txhua tus neeg hauv tsev. Tib lub tswv yim hais txog kev noj mov, ncuav qab zib, chips zaub thiab donuts: Lawv yuav tsum muab coj los ntsuas, tsis yog cov khoom noj txhua hnub.