Qee leej neeg hais tias koj yuav tsum tsis txhob noj cov khoom noj txom ncauj thaum koj saib TV. Tab sis kuv tsis xav tias snacking thaum menyuam lub raj yog tus phem tshaj plaws, cia li tsis tig mus rau hauv lub hlwb tsis txawj zom zombie. Qhov tseeb, kuv xav tias kev noj qab haus huv zoo yog ib txoj hauv kev zoo kom tau ob peb yam khoom noj rau hauv koj lub hnub tsuav yog koj xaiv cov khoom noj kom zoo.
Qhov zoo tshaj plaws hauv TV ntsuas cov khoom noj txom ncauj tsawg tshaj plaws, muaj cov vitamins thiab minerals tawm, thiab dua li, tsis yog ntxhov siab vim tias koj tsis xav ua kom koj lub hnab los yog zaum ntawm ib pawg qos yaj ywm chips.
Nov yog qee qhov kuv nyiam tswv yim:
Super Noj Zaub Tsuag Zaub Mov thiab Ncuav Qab Zib
Ib phaj puv ntawm cov veggies tshiab ua zoo li no noj qab nyob zoo vim tias koj tau txais ib qho zoo txaus siab crunch thiab tons ntawm kev noj haus. Raw veggies yog zoo zoo rau lawv tus kheej, tab sis yog tias koj nyiam me ntsis ntxiv tsw, ntxiv me ntsis veggie dip, humus, los yog nyias hnav khaub ncaws.
Zaub ntug hauv paus, cov ntoo celery stalks, broccoli florets, tus txiv lws suav, thiab chunks ntawm cauliflower yog cov xaiv zoo rau lub veggie tshiab. Los yog twv kom sib txawv thiab sim cov taum ntsuab taum thiab asparagus hmuv nrog koj nyiam lite nti poob.
Movie Theatre Style Paj Kws
Paj kws ua tau zoo noj vim nws muaj fiber ntau thiab nws tsis muaj calorie ntau ntau yog tias koj tsis ntxiv cov roj ntawm roj los yog roj butter. Yog tias koj noj ntau paj kws, nws tsim nyog nqis peev hauv huab cua popper. Yog tias koj nyiam me ntsis ntsev, siv ib co butter lossis roj pleev roj tsuag - cia li txaus kom koj lub ntsev ua rau lub kernels.
Lwm qhov kev xaiv yog yuav tsum tau cov roj nyeem microwave tsawg tsawg, los yog txuag koj tus kheej ib txhia nyiaj thiab ua rau koj tus kheej lub paj hlwb nrog lub hnab ntawv. Nws yooj yim heev:
- Ntxiv ib nrab lub khob lauj kaub puab thiab ib lub ncuav ntawm zaub roj rau ib lub tais me me.
- Sib tov lawv ua ke kom txog thaum lub kernels muaj coated.
- Hliv cov paj kws thiab cov roj sib tov rau hauv lub hnab tawv nqaij uas muaj xim kasfes thiab ntxiv ob peb zaug ntawm ntsev (tsis pub tshaj ib nrab ntawm cov teaspoon).
- Muab sab saum toj ntawm ob lub hnab thiab muab tso rau hauv lub microwave.
- Ua noj rau 2 1/2 mus rau 3 feeb kom txog rau thaum popping hlob mus rau ib qho pop txhua 2 feeb twg.
- Qhib lub hnab - tab sis ceev faj ntawm lub kub chav.
Cov Neeg Txom Nyem Thiab Cov Noob
Ceev thiab noob yog qhov zoo rau koj lub plawv vim tias lawv muaj cov khoom noj monounsaturated. Lawv kuj muaj qab thiab tej zaum me ntsis addicting. Cov noob txiv thiab noob yog siab hauv calorie ntau, yog tias koj xav saib xyuas koj qhov hnyav, koj yuav tsum tau saib koj qhov loj. Ncuav me me rau hauv ib lub tais - tsis txhob noj tag nrho cov peev xwm ntawm neeg rau hauv chav tsev nyob.
Cov noob txiv thiab noob saj zoo tshaj plaws nrog rau ib yam dab tsi qab zib ces pov ib lub puv tes ntawm almonds, walnuts, sunflower noob, taub dag, thiab cov pecans (los yog txhua yam uas koj muaj ntawm tes) thiab sib tov nrog lwm cov tes los yog raisins, craisins, los yog qoob qoob loo. Ua rau ob leeg peg.
Cov Txiv Hmab Txiv Ntoo Tshiab Qab Qab Zib
Cov txiv hmab txiv ntoo zoo rau koj vim lawv tau txais cov vitamins, minerals thiab fiber. Yog tias koj xav tau koj qhov kev txhim kho, ua kom muaj kua txiv, pear, txiv duaj, txiv kab ntxwv, txiv tsawb, los yog nectarine.
Cov txiv hmab txiv ntoo feem ntau tsis xav tau lwm yam vim tias lawv yog cov delicious li lawv, tab sis, yog hais tias koj xav tau ib yam dab tsi me ntsis ntxiv xws li khoom qab zib, ntxiv me ntsis phoov:
- Txiav ib lub kua rau hauv daim thiab ntxiv rau ib lub tais. Tsuas caramel phoov hla lub kua (tsis ntau dhau) thiab ntxiv ob peb taum almonds.
- Ncuav ib co berries tshaj nonfat Greek yogurt thiab to top nrog tws pecans.
- Qhwv ib tug txiv tsawb thiab to top nws nrog me ntsis chocolate phoov.
- Pab tshiab pineapple slices nrog ib tug drizzle ntawm chocolate thiab txiv maj phaub phoov.
Xaiv Zoo Tshaj thiab Crackers
Yog tias koj nyiam koj cov chips txom ncauj (thiab leej twg tsis ua li?), Xaiv qhov ci chips es tsis txhob thauv cov kib chips. Pab koj tus kab mob kom zoo nrog tus tshiab salsa, los yog tsev neeg guacamole.
Xav tau cov khaub thuas? Top grain grills nrog slices ntawm cheese los yog txiv laum huab xeeb kom tau qhov sib tov ua ke ntawm fiber ntau ntawm cov txiv hmab txiv ntoo thiab cov protein ntau.
Source:
Teb Chaws Asmeskas Chav Saib Xyuas Kev Ua Qoob Ua Loo thiab Kev Noj Qab Haus Huv thiab Pab Tib Neeg. "Txoj Cai Kev Noj Haus rau Neeg Asmeskas 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines/.