Yuav tau cov khoom noj no kom pab koj qis qis thiab yau yau hauv hnub
Koj puas xav mus dhia koj qhov kev poob phaus? Muaj qee yam khoom noj uas yuav pab tau koj ua li ntawd. Thiab cov no tsis yog cov zaub mov uas kim los yog tsis yooj yim nrhiav. Nrog rau ib qho chaw ceev ceev rau lub khw muag khoom noj, koj tuaj yeem yuav txhua yam uas koj xav tau los ua qhov zoo thiab hloov tau koj qhov kev poob phaus.
Yog xav tau ib daim ntawv teev cov khoom noj khoom haus zoo tshaj plaws-boosting, kuv tau tham noj zaub mov kws kho mob Elisa Zied, MS
RD, CDN. Nws muab kuv daim ntawv teev cov khoom noj uas koj tuaj yeem siv tau rau hauv koj cov khoom noj.
6 Cov Khoom Noj Khoom Haus Zoo Tshaj Plaws
- Oats thiab oatmeal (unsweetened): Cov kaus poom muaj fiber ntau thiab muab cov carbohydrates uas tau tawg qeeb thiab maj mam tso rau hauv cov hlab ntshav kom cov ntshav qab zib kom ruaj khov. Oats kuj ntim rau hauv cov protein uas yog - nrog rau fiber ntau-nyob rau koj thiab pab tau koj txaus siab. Qhov no tuaj yeem tiv thaiv kom tsis txhob noj ntau dua. Thaum kawg, oats thiab oatmeal muaj cov ntsiab lus dej, yog li nws tuaj yeem pab ua rau koj cov kua haus txhua hnub thiab kom koj hydrated. Khub oats thiab oatmeal nrog cov txiv hmab txiv ntoo zoo li cov txiv hmab txiv ntoo tshiab, cov txiv hmab txiv ntoo unsweetened, txiv ntseej / noob, los yog cov mis tsis muaj rog tsawg.
- Tag nrho cov grain, fiber ntau cereal. Cov hmoov nplej xws li cov hmoov nplej uas yog cov hmoov nplej yog ib qho yooj yim kom tau fiber ntau thiab tsawg ntawm cov protein. Lawv kuj muaj cov ntsev tsawg tsawg los pab txo kom txhob poob siab uas tuaj yeem los ntawm noj ntau ntsev heev. Zoo li oatmeal, cov hnoos qoob loo yog qhov tseem ceeb heev "khoom noj khoom haus." Cov khoom noj pab pawg yuav pab koj ntxiv cov khoom xyaw xws li txiv hmab txiv ntoo, txiv ntseej, noob thiab roj tsawg kom txhawb nqa koj cov khoom noj zoo.
- Ceev. Ceev yog tsis tsuas delicious tab sis lawv tseem khub zoo nrog oatmeal los yog whole grain cereal thiab koj tuaj yeem nchuav rau hauv zaub nyoos los yog ntawm cov veggies siav . Lawv raug loaded nrog cov rog noj qab haus huv (feem ntau monounsaturated thiab polyunsaturated) thiab cov tseem ceeb protein thiab fiber los pab ua rau koj. Hauv Tsev Kawm Ntawv Phaj Siab Tom Qab , koj yuav pom ib daim ntawv teev cov khoom noj rau ntau hom kev ceev. Almonds, piv txwv yog ib qhov zoo ntawm riboflavin, tooj liab thiab phosphorus. Thiab koj yuav tau txais cov vitamin E thiab magnesium kom ntau thaum koj haus cov dej hauv tsev.
- Qe . Qe yog ib qhov zoo ntawm ob qho tib si muaj protein ntau thiab lub plawv zoo rau lub cev thiab lub cev tsis muaj zog polyunsaturated . Noj cov qe kuj tau txuas nrog txo calorie kom tsawg vim tias lawv ua koj li thiab los siav koj. Qhov no yuav tshwm sim vim yog cov protein uas lawv muaj, tab sis yog hais tias koj tuaj yeem tswj tau cov calorie kom tsim nyog, nws tuaj yeem tiv thaiv koj ntawm qhov hnyav nce thaum koj muaj hnub nyoog.
- Cruciferous zaub . Veggies zoo li Zaub pob qij txha, zaub paj zaub mov, lwm yam, cov zaub mov muaj tsawg heev hauv calorie ntau ntau thiab dej-tau ntim rau koj kom koj hydrated. Lawv cov ntsiab lus tseem ceeb yuav pab kom koj tau tag nrho. Txawm hais tias tag nrho cov zaub muab cov kev pab cuam thiab cov khoom muaj nqes, cov kab zaub qhwv zaub vim tias lawv cov tshuaj antioxidant thiab cov tshuaj tiv thaiv. Qee cov kev tshawb fawb pom tau hais tias lawv yuav tiv thaiv lub plawv thiab muaj kev tiv thaiv kab mob cancer. Noj cov zaub zoo li cov zaub ua zaubmov hauv Brussels pib thaum noj pluas mov yog ib txoj kev zoo rau kev sau thiab tuaj yeem tawm hauv chav tsawg dua rau cov khoom noj uas siab dua uas koj xav kom tsis txhob muaj - xws li khoom qab zib.
- Raspberries . Cov ci liab berries yog ntau yam thiab loaded nrog muab kev pab cuam. Ib khob yog ib qho chaw zoo tshaj plaws ntawm fiber, vitamin C thiab manganese. Raspberries kuj yog ib qhov zoo ntawm cov vitamin K thiab selenium. Raspberries, zoo li lwm yam txiv hmab txiv ntoo thiab veggies, muaj cov dej hauv cov dej, yog li noj lawv yuav pab tau koj nyob hauv dej. Nkawd khub zoo nrog cov rog tsawg tsawg, ua haujlwm zoo rau saum cov hnoos hlais los yog cov oatmeal, zoo zoo rau lub smoothie thiab noj tau thiab tau noj.
Saib pes tsawg ntawm cov khoom noj uas koj tuaj yeem pov rau hauv koj lub laub rau koj qhov kev noj qab haus huv tom ntej . Txawm tias cov zaub mov no tsis paub, muab rau lawv sim. Xav tau tswv yim npaj? Khaws ib phau Elisa phau ntawv, Hnub Nyoog Tom Qab Tom Ntej. Nws tau ntim nrog zaub mov txawv, noj pluas mov noj thiab lwm cov tswv yim los nrhiav kev zoo thiab zoo siab txog koj lub cev.