Ib qho qhwv yog ib qho chaw mos, nyias tiaj caag uas yuav muab qhwv rau ntawm cov khoom xyaw thiab muab ua ib pawg. Kev zuaj yog zoo li thiab feem ntau tib yam li cov roj ntoos tortillas, tab sis lawv kuj muaj cov khoom xyaw ntxiv uas ntxiv me ntsis tsw, xws li spinach los yog lws suav hmoov.
Kev zais cia li ua ib yam nkaus li daim khob cij; lawv tuav cov khoom xyaw thiab cov ntaub ntim rau hauv ib qhov chaw, yog li koj tuaj yeem noj tau yam tsis tau ua ib qho kev ntxhov, tab sis lawv zoo li muaj lub meej mom lub meej mom.
Tej zaum koj yuav pom ib daim ntaub qhwv nrog cov xim ntsuab tshiab los yog cov qaib cov txwv qaib, txiv lws suav, thiab ib qho nplais ntawm cheese. Koj tsis tshua pom cov ntaub qhwv nrog cov nqaij rog thiab globs ntawm melted cheese. Tab sis ua rau cov khaub zus ntawm lawv tus kheej muaj dab tsi tshaj plaws nyob rau hauv khob cij? Lawv puas khwv tau lawv lub npe zoo?
Tej zaum tsis.
Nyob rau saum npoo, tsis muaj tshwm sim los ua qhov sib txawv ntawm txhua qhov ntawm cov mov ci thiab ntaub yas. Ob qho tibsi muaj cov khoom xyaw zoo sib xws, thiab qhov loj tshaj qhov txawv yog tias cov qhob cij yog leaved nrog poov thiab ib qhwv yog tiaj. Ob leeg yuav tsum muaj me ntsis fiber ntau (ntau dua yog tias lawv tau ua nrog cov hlais tag nrho), thiab cov khoom muaj nqis ntawm cov vitamins thiab minerals, tab sis, yog tias koj saib xyuas, koj yuav pom tias lub khob cij los ua tus neeg noj haus.
Cov Zaub Mov Sib Txawv Ntawm Cov Nroj Tsuag thiab Mov Ci
Thaum koj kuaj Daim Ntawv Qhia Nutrition Nutrition , koj yuav pom ib qho qhwv yuav muaj ntau dua calories ntau tshaj ob lub ncuav ntawm mov ci ua mov noj.
Ib qho loj qhwv muaj txog 220 calorie ntau ntau, es ob lub ncuav ntawm ob lub khob cij muaj txog 150. Ib yam li, ib qho qhwv yuav tsum muaj ob zaug ntau npaum li sodium (ze li ntawm 400 mus rau 400 milligrams ib qho qhwv), uas yog cov ntaub ntawv tseem ceeb rau cov neeg uas muaj ntsev vim hais tias nws txwv li koj ntxiv tau rau qhov muab qhwv thiab kom nws tsawg tsawg hauv sodium .
Ua tib zoo saib cov khoom xyaw dhau lawm. Ib co ntaub yas qes yog tsim los ntawm cov roj ntsha, uas yog lub hauv paus ntawm cov roj. Daim ntawv qhia txog khoom noj khoom haus yuav qhia tau hais tias muaj pes tsawg tus rog roj yog tias tsawg tshaj 0.5 milligram ntawm ib pluag noj twg. Yog li nws 's tsis ntau, tab sis nws' s zoo tshaj kom tsis txhob muaj cov trans-rog lawm.
Yog li ntawd, yog tias koj nyiam koj cov mov, tsis tas yuav pauv mus rau ib qho qhwv. Nws yog zoo dua rau koj, los yog tsawg kawg nws tsis tuaj. Ib qho hnyuv ntseej ua nrog cov protein ntshiv xws li qaib ntxhw los yog nqaij qaib mis, cov veggies tshiab thiab cov zaub ntsuab, thiab ua tiav nrog qe taub hau los yog dab dej ntawm pas dej yog qhov qab thiab zoo rau koj.
Tab sis kuv hlub kuv Wraps!
Lus hauv no teb Hav, uas yog zoo li qub. Koj tuaj yeem noj mov. Tsis tas yuav hloov mus rau lub khob cij yog tias koj tsis xav tau, tiam sis ntawm no yog ob peb yam xav txog thaum twg koj ua los yog yuav khoom pauv:
Saib rau cov ntaub ntawv uas tsis muaj cov roj ntsha, thiab hom tshuaj uas tau ua nrog cov txiv hmab txiv ntoo rau me ntsis ntxiv. Koj tuaj yeem yuav lub lws suav los sis cov kab sau qoob loo yog tias koj nyiam qhov tsw, tab sis tsis muaj zaub mov ntxiv vim tias tus nqi ntawm lws suav los yog cov hmoov txha uas muaj spinach negligible, tsuas yog ntxiv xim thiab me ntsis tsw.
Nco ntsoov qhov luaj li cas ntawm cov khaub zig cua thiab tsis txhob tshaj koj cov ntaub qhwv nrog cov roj hmab kub ntsaws.
Yog tias koj muaj kev tshaib plab ntxiv, sau rau qhov chaw ntxiv nrog cov nplooj ntsuab los yog cov yeeb yuj veggies es tsis ntxiv cov cheese, hnav khaub ncaws, lossis roj.
Koj tuaj yeem pom ib qho paj qhwv rau ntawm cov ntawv qhia zaub mov thaum koj noj mov hauv koj lub tsev noj mov uas nyiam. Khaws cov calorie suav thiab txo cov roj ntau los ntawm kev thov rau ib nrab ntawm cov txwm li cov cheese los yog tshem tawm tag nrho nws. Khaws koj cov ntaub qhwv noj qab nyob zoo los ntawm kev txiav txim siab me me los yog ib sab ntawm cov veggies uas tsis yog fries fries.
Thaum twg koj qhwv koj tau qhia txog ntawm koj lub rooj, thiab nws zoo li nws loj txaus los pub ob tug neeg, nws ntshe yog. Yog li ntawd, noj ib nrab ntawm nws lub tsev nrog koj thiab muaj kev noj su rau hnub tom qab.
Los yog faib ib qho qhwv nrog koj tus khub.
Noj qab nyob zoo thiab Delicious Wraps Koj Ua Tau Tom Tsev
Feem ntau cov zaub xam lav los yog ib qho kev sib xyaw kom muaj protein ntau (nqaij, nqaij qaib, ntses, los yog legumes ) thiab qee hom veggie yuav ua hauj lwm los ua ib lub hnab zoo. Feem ntau ntawm koj cov ntaub qhwv yuav tsum muaj cov zaub ntsuab los yog veggies thiab ntxiv ib qho hnav khaub ncaws me ntsis. Sim cov kev sib txuas ntawm tag nrho cov ntaub qhwv tuaj:
- Ib nrab lub khob txias siav nqaij qaib mis, ntau ntau ntawm Romanine lettuce, ib tug tablespoon los yog ob ntawm Caeser salad hnav khaub ncaws, thiab ob peb lub sharmings ntawm Parmesan cheese.
- Ib nrab lub khob txias qaib cov txwv qaib nqaij qaib, ib daim ncuav ntawm nqaij npuas kib, ntau ntau ntawm cov pob mos lettuce thiab tsuas yog ib lub dab ntawm hnav khaub ncaws.
- Ib nrab khob kub npoo npog lub mis nrog lub twm nrog cov twm qej, taum celery, ntau ntau lettuce, thiab ib tug tablespoon los yog ob xiav cheese hnav khaub ncaws.
- Koj lub vaj zaub koj nyiam ua zaub zoo nkauj, xws li cov txiv lws suav, cov noob qoob, cov hmoov av, thiab cov qaug qaub, qe nrog cov zaub ntsuab nyoos thiab me ntsis Italian hnav khaub ncaws.
- Ib tug sib tov ntawm cov kua txob thiab cov dos ntxiv rau cov txiv lws suav thiab 1/4 khob shredded mozzarella cheese. Sab saum toj nrog balsamic vinegar.
- Sliced los yog shredded qaib cov txwv nqaij, ob dia hummus thiab sliced dib thiab lws suav.
- Ib nrab ntawm ib qho me me tau ntawm cov taum albacore, ib tug tablespoon ntawm mayo, shredded iceberg los yog ntsuab lettuce.
- Ob los yog peb ooj ntawm salmon (zoo rau tag nrho cov ntses liab qab), tshiab dill, ob los yog peb avocado slices thiab ib tug tablespoon los yog ob lub cream cheese.
- Ob lub qe, txhuam nrog tis hnub-txiv lws suav, thiab lub teeb pom kev ntawm feta cheese.
Yuav ua li cas hais txog Gluten-Dawb Wraps?
Koj tseem tuaj yeem nrhiav glutens-free wraps ua nrog mov, millet, quinoa, los yog pob kws hmoov. Lawv yuav muaj ntau hom kev noj haus thiab calorie ntau ntau, yog li nco ntsoov nyeem cov ntawv thaum muag rau cov nplej dawb los yog glutens tsis pub ntev.
> Qhov chaw:
> American Heart Association. "Trans nqaijrog." Tshaj tawm lub Kaum Hlis 7, 2015.
> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb "USDA Cov Khoom Pub Cov Khoom Noj."