Noj Txoj Cai Ntawm Cov Khoom Noj
Hnov tshaib plab ua ntej noj hmo los yog ib txoj hauj lwm thiab xav noj dab tsi? Peb txhua tus muaj feem xyuam rau qhov kev ua no. Npaj nrog txoj kev noj qab haus huv sai yuav pab kom koj paub txaus siab ua ntej kev pabcuam lossis txhawb zog nrog calories txaus los ntaus lub gym.
Muaj ntau tus ntawm peb suav hauv calorie count muab los yog siv ob peb thiaj li tswj tau lub cev noj qab nyob zoo. Muaj khoom noj txom ncauj tsawg tshaj 100 calorie ntau dua los yog tsawg dua yog qhov lus teb kom zoo txaus kom koj lub cev muaj roj, tseem tawm mus noj hmo.
Cov nram qab no ntawm 100 calorie superfood khoom noj txom ncauj yuav siv tag nrho cov kev txiav txim siab ntawm kev noj mov, muab cov khoom noj tseem ceeb, thiab cia koj xav zoo txog koj cov kev xaiv.
1 - Tshiab Avocado rau Tag Nrho Nroj Lis Toast
Cov khoom noj txom ncauj : siv 1/4 tshiab cov kua qaub av av qab zib los ntawm cov organic whole grain los yog cov noob uas muaj noob qoob rau cov khoom noj txom ncauj thiab hauv qab 100 calorie ntau ntau.
Khoom noj khoom haus tseeb : cov txiv hmab txiv ntoo tseem muaj cov nplua nuj fiber ntau, pab kev poob qis thiab pom tias yuav txo tau peb tus kab mob. Cov avocado tshiab yog suav tias yog kev noj qab haus huv unsaturated rog thiab ib qho zoo tshaj plaws rau cov roj butter. Raws li Cov Kev Tshaj Tawm Txog Kev Tshawb Fawb Txog Zaub Mov thiab Khoom Noj , cov avocados muaj cov vitamins tseem ceeb thiab cov roj zoo uas txhawb kev noj qab haus huv lipid profiles (cholesterol) thiab yuag poob.
2 - Greek yogurt nrog Blueberries
Cov khoom noj txom ncauj : ntsuas ½ khob kua roj tsawg kua qaub (tsis muaj suab thaj ntxiv) thiab to top nrog 1/3 khob blueberries rau 95 lub poom nplua nuj ntawm ib qho kev pab.
Zaub Mov Fact : Raws li txoj cai Eat Right Academy, cov Greek yogurt yog lub ntsiab lus tseem ceeb, probiotics thiab whey protein ntau rau koj lub cev thiab kev nyab xeeb. Probiotics yog qhia kom txhim kho cov plab zom mov, ua kom cov kab mob plab zuj zus tuaj , thiab txhawb nqa paab ntau hauv lub cev. Cov kev tshawb fawb pom tias muaj feem xyuam nrog plab (cov kab mob) yuav pab txo kom tsis txhob muaj roj ntau lub cev kom poob mus ntev.
Txiav ntxiv : tsis txhob ntws tawm cov kua sau rau saum lub khob roj ntsha los ntawm cov kua mis nyeem qe vim tias yog whey protein tseem ceeb rau cov leeg nqaij.
3 - Hummus thiab Raw Veggies
Cov khoom noj txom ncauj : Ua kom muaj 100 calorie ntau ntau los ntawm kev noj mov 2 dia hummus nrog 1 khob zaub nyoos.
Khoom noj khoom haus tseeb : raws li Academy of Nutrition and Dietetics, yog tias koj tsis tuaj yeem sij hawm, lob ib co kab zom ntsa thiab nqaij nyoos. Hummus tsuas yog moov tshuaj chickpeas dawb los yog ntxiv tshuaj ntsuab thiab tshuaj lom. Nws muaj Omega-3 fatty acids uas yog siv los pab txo lub cev rog thiab tswj kev hnyav. Tsom koj cov zaub nyoos khib nyiab muab kev pabcuam tseemceeb thiab fiber ntau rau lub plawv mob thiab txo kev muaj kabmob.
4 - Nyuaj Hau Yeeb
Cov khoom noj txom ncauj : tuaj hauv li ntawm 75 calorie ntau ntau rau ib qho kev pab xws li cov qe, cov qe ua rau cov khoom noj txom ncauj zoo rau kev ceev tuaj tos me.
Khoom noj khoom haus tseeb : Cov qe uas tau hau hnyav yog ib qho ntawm cov khoom noj uas yooj yim tshaj plaws los ua thiab muaj protein ntau zoo, B vitamins, thiab choline. Raws li Harvard Tsev Kawm Ntawv Kev Noj Qab Haus Huv, qe muaj cov as-ham uas tseem ceeb thiab muaj protein ntau txuas rau kev txo qee yam mob plawv. Qe dawb yog yooj yim digested thiab suav tias yog lub zoo meej protein rau lean huab hwm.
5 - Tag Nrho Cov Nplej Ci Nrog Almond Butter
Cov khoom noj txom ncauj : ua kom muaj me me ntawm 100 calorie ntau ntau los ntawm kev lom zem ib daim ncuav ntawm tag nrho cov khob cij topped nrog ½ tablespoon almond butter.
Khoom noj khoom haus tseeb : Raws li American Society of Nutrition, tag nrho cov nplej yog pom zoo ua ib feem ntawm kev noj zaub mov zoo. Tag nrho cov khoom noj uas muaj grain yog qhia tau tias yuav txo qhov kev pheej hmoo ntawm cov kab mob ntev ntev thiab pab peb poob cev roj. Tag nrho cov nplej tseem muaj ntau hauv fiber, protein ntau, noj qab nyob zoo thiab yuav ua rau koj lub cev txaus siab rau cov sij hawm
6 - Raw Ceev
Lub tswv yim txom ncauj : ib qho kua qab ntawm cov nqaij almonds (li ntawm 13 ntawm ib qho) yog kwv yees li 75 calorie ntau ntau thiab ib qho zoo tshaj plaws hauv-tus-mus superfood.
Khoom noj khoom haus tseeb : raw nqaij nyoos loj saj zoo, yooj yim portable, thiab suav hais tias yog ib qhov zoo tshaj plaws superfood khoom noj txom ncauj. Cov txiv hmab txiv ntoo zoo li pistachios, almonds, thiab walnuts tsuas yog qee leej kom pom lub cev noj qab haus huv rau kev qoj siab. Raws li kev tshawb fawb ntev, noj cov txiv ntseej muab cov roj ntsha thiab fiber ntau coj los txo kom txhob muaj kab mob plawv. Lwm cov kev tshawb fawb kuj pom tias txiv ntseej noj raws li ib feem ntawm cov kev vam meej lub cev tsis ntev los lawm.
7 - Txiv Ntoo Txiv Hmab Txiv Ntoo
Cov khoom noj txom ncauj : noj ib qho kua nruab nrab yog pub tsawg dua 100 calorie ntau npaum li qub thiab ib qho ntawm cov khoom noj txom ncauj zoo-thiab-mus roj rau koj lub cev.
Khoom noj khoom haus tseeb : txiv hmab txiv ntoo yog cov muaj calorie tab sis siab hauv cov as-ham ntau dua. Qhov no yog ib qho ua ke kom zoo tshaj plaws los txheeb xyuas kev ceev thiab noj qab haus huv. Cov txiv hmab txiv ntoo zoo li txiv apples yog qhov zoo ntawm quercetin , ib yam tshuaj tua tau zoo, thiab zoo heev rau cov leeg tom qab mus ua haujlwm. Cov txiv hmab txiv ntoo tseem muaj fiber ntau thiab pom tias yuav ua kom koj cov metabolism ntxiv thiab txhawb kev poob phaus.
8 - Cov Ntsuab Paj Ywm Ntsuab (Green Protein Smoothie)
Cov khoom noj txom ncauj : muab 1/2 khob hmoov tsis qab mis, 1/2 hlais kua txiv los yog 1/4 txhoov txiv tsawb, 1/4 khob ntxiv los yog zaub spinach, thiab 1/4 daus kua nplaum hmoov thiab sib tov rau 100 calorie powerhouse haus ntau ntawm qhov tseem ceeb cov as-ham.
Khoom noj khoom haus muaj tseeb : cov dej haus muaj protein ntau yog ib txoj hauv kev zoo, yooj yim, thiab kev lom zem kom muaj kev noj qab haus huv cov zaub mov uas muaj cov khoom noj ntxiv. Cov khoom xyaw ntsuab ntsuab tseem muaj ntau hom kev xaiv los ntawm lwm yam, zaub paj, thiab txiv hmab txiv ntoo kom muab nrog rau koj qhov chaw muaj protein ntau. Cov nplooj ntsuab muaj cov tshuaj antioxidants qhia kom txo tau qhov mob thiab koj yuav muaj kab mob thiab qee cov qog nqaij hlav.
9 - Peanut Butter rau Celery
Cov khoom noj txom ncauj : Tshaj 1 tablespoon txiv laum huab xeeb rau ntawm ib daim nqaij ntev ntev ntawm celery rau 100 calories ntawm superfood cov as-ham.
Khoom noj khoom haus muaj tseeb : txiv laum huab xeeb nyob rau ntawm cov khoom noj zoo nkauj thiab cov khoom siv muaj protein ntau zoo, noj qab nyob zoo, thiab fiber. Raws li cov xwm txheej tshwm sim hauv National Health Institute, txiv laum huab xeeb (butter) zoo tuaj yeem ua rau koj txoj kev noj qab haus huv thiab muab lub zog ntev mus ntev. Txawm hais tias peanuts yog ib tug legume (lub edible feem ntawm ib tug nroj tsuag) thiab tsis tuaj los ntawm cov ntoo, peb fondly xa mus peanuts li neeg rau.
Lawm cov taub : celery muaj nitrate thiab hloov mus rau nitric oxide thaum noj. Nitric oxide yog qhia kom txhim kho kev sib tw kis las thiab txo cov ntshav siab.
10 - Tsev Cheese thiab Pineapple
Cov khoom txom ncauj : sab saum toj 1/2 khob mis tshis cheese nrog 1/4 khob diced tshiab los yog kaus poom los hauv cov kua txiv hmab txiv ntoo) rau ib qho khoom noj 100 amazing calorie.
Khoom noj khoom haus muaj tseeb : low-fat tsev cheese yog siab hauv cov kua mis uas qhia tau tias kom txo tau lub cev muaj rog thiab nce rog. Tsev cheese kuj muaj probiotics los txhim kho kev zom thiab nce cov kab mob plab zoo. Cov kua dej (bromelain) muaj nyob rau hauv pineapple hais tias los txhim kho cov kev zom thiab absorption ntawm cov protein siv.
11 - Siav Oats Nrog Txiv Hmab Txiv Ntoo
Cov khoom noj txom ncauj : noj 1/4 khob dej qhuav rau li ntawm 75 calorie, thiab sab saum toj nrog 1/4 khob ntawm koj nyiam berries, los yog 1/4 txiv tsawb txiv hmab txiv ntoo.
Khoom noj khoom haus muaj tseeb : oats tsis yog noj tshais lawm thiab zoo heev ntawm cov tshuaj antioxidants, vitamins, minerals, thiab fiber. Raws li Academy of Nutrition and Dietetics, oats tseem muaj beta-glucan fiber txuas rau kev tiv thaiv tsis zoo thiab txo cov roj cholesterol. Cov phom yog cov khoom noj ua ntej thiab tom qab noj mov rau cov neeg ua haujlwm feem ntau tau txais kev pab nrog qe dawb rau cov protein ntau ntxiv.
Cov nyiaj ntxiv : Cov khoom siv blueberries muaj cov tshuaj antioxidants muaj zog kom txo tau koj txoj kev pheej hmoo ntawm kev mob plawv thiab ua kom lub hlwb muaj nuj nqi.
12 - Paj kws
Cov khoom txom ncauj : pop 1-ounce ntuj pob kws rau 3 ½ -caws liab thiab kwv yees li 90-100 calories. Cov paj kws yog muaj kev noj qab haus huv yog cua daj los yog siav hauv lub lauj kaub loj ntawm lub qhov cub hauv tsev. Instant popcorn packs thiab lub hnab yog feem ntau tag nrho ntawm preservatives thiab additives, saturated rog, sodium, thiab siab dua hauv calorie ntau ntau.
Khoom noj khoom haus tseeb : paj kws yog lub khoom noj txom ncauj zoo thiab suav tias yog ib qho tseem grain. Nws muaj fiber ntau thiab txawm khoom qee cov protein ntau. Qhov tseeb, muaj 1-ounce kev noj muaj 4 grams fiber, yuav luag 4 grams ntawm protein, thiab tsuas yog 110 calorie ntau ntau. Paj dej kuj muaj cov polyphenols , cov tshuaj antioxidants los txhim kho lub plawv mob thiab txo qee yam mob qog nqaij hlav. Vim hais tias paj kws yog ntau cua, koj tuaj yeem noj ib qho khoom loj zoo nkauj uas tsis muaj calorie ntau ntau.
Cov txiaj ntsim pub ntxiv : paj kws saum toj kawg nkaus tuaj yeem ua kev lom zem, tab sis nco ntsoov qee tus neeg ntxiv calories ntxiv rau koj cov khoom txom ncauj zoo. Cov nram qab no yog ob peb ntxiv feem ntau nyiam nyob rau paj kws:
- Melted salted butter - drizzle ½ tbsp. melted butter thiab toss zoo rau 68 calories ntxiv.
- Chocolate - sprinkle 1 tbsp. Mini tsaus chocolate chips mus rau kub npauj npaim, pov tseg thiab noj sov, tab sis sw qhov ntxiv rau 50 calorie ntxiv. Qhob noom xim kasfes chocolate kuj tuaj yeem kis tawm ntawm cov ntawv nplaum thiab tso cai rau teeb ua ntej noj mov.
- Kev noj haus poov - sprinkle 2 tbsp. tshaj kub npauj npaim thiab pov. Ib tug 2 tbsp. kev noj haus cov khoom noj haus yog 60 calories, thiab koj tau 8g ntawm cov protein ntau thiab ib qho ntxiv 6g ntawm fiber.
> Qhov chaw:
> Andrea Giancoli, MPH, RD, 5 Tag Nrho Cov Nplej Nruag Kom Koj Tsev Neeg Noj Qab Haus Huv , Tsoomfwv Nutrition and Dietetics , 9/2016.
> Emilio Ros, Kev Noj Qab Haus Huv Ntawm Cov Txiv Neej, Phau Ntawv Teev Tseg , 2010.
> Satya S. Jonnalagada, Muab Kev Sau Cov Qoob Hnav Puzzle Together: Kev Noj Qab Haus Huv Rau Kev Noj Qab Haus Huv Nrog Cov Nroj Tsuag, Cov Neeg Noj Mov Hauv Zej Zog (American Society for Nutrition) , 2010.
> Sharon Denny, MS, RDN, Yogurt Mania, Academy ntawm khoom noj khoom haus thiab noj zaub mov , 6/2015.