Kev noj nyias nyias noj qab nyob zoo, puas yog? Ib pawg loj ntawm cov zaub ua kom cov cua, cov veggies ntau yam, thiab tej zaum ob peb ceev lossis lwm yam khoom sib thooj, txhua yam topped nrog ib feem ntawm qhov hnav khaub ncaws. Qhov tseeb, ib qho khoom qab zib yog ib lub tsheb zoo heev kom ntau cov txiv hmab txiv ntoo thiab zaub hauv koj cov khoom noj.
Tiam sis ib qho zoo zaub tuaj yeem ua phem thaum koj nchuav kub-calorie toppings thiab hnav ris tsho dhau ib pawg ntawm lettuce dawb thiab ntxiv ntau yam uas tau sib sib zog nqus-kib. Nov yog qee txoj kev uas cov neeg ua kom lawv cov zaub mov zoo noj.
1 - Siv Iceberg lettuce xwb
Iceberg lettuce muaj ib qho kev nyuab siab tab sis yuav luag tsis muaj zaub mov muaj txiaj ntsig tshaj yog qhov chaw ntawm dej-muaj nyob tsis muaj ntau cov vitamins thiab tsis muaj fiber. Thiab, txij li nws yog fundamentally dull, ib pawg ntawm iceberg lettuce suab screams rau globs ntawm high-fat dressings.
Cia koj cov zaub xam lav rau sab kev noj qab nyob zoo. Siv cov khoom ci ib tsos nqaij daim tawv, xws li cov nplooj zaub, nplooj lettuce, pob paj dawb, zaub paj ntoo, lwm , dej dej, thiab cov nplooj phais. Cov zaub ntsuab no yuav ua rau kom muaj ntsis zoo dua hauv folate , vitamin A, minerals, thiab phytochemicals.
2 - Siv Lots of Croutons
Croutons tsis ntxiv zaub mov ntau npaum li cas, tab sis lawv muaj peev xwm ntxiv ntau calories. Muaj 1/2 khob qhov croutons muaj li 100 calorie ntau ntau.
Yog li ntawd, yog tias koj nyiam ob peb lub pob tawb, ua li no ntxiv ib daim diav los yog ob qho tws nplej los yog cov noob flax. Lawv tau txais omega-3 fatty acids uas zoo rau koj lub plawv thiab lub hlwb, ntxiv rau lawv tau txais fiber, uas koj lub cev xav tau rau kev noj qab haus huv plab.
3 - Ntxiv ntau Cheese
Cheese yog ib tug Dr. Jeckyll thiab Mr. Hyde ntawm lub ntiaj teb kev noj haus. Nws yog ib qho zoo heev ntawm calcium thiab protein, yog li nws yeej muaj peev xwm muaj nyob rau hauv ib qho kev noj qab haus huv nyias , tab sis nws tseem muaj loaded nrog sodium, saturated rog, thiab calories.
Yog li koj yuav ua li cas yog tias koj yog ib tug nyiam lee cheese?
Yooj yim! Tsuas yog ua tib zoo saib seb koj yuav siv cov cheese ntau npaum li cas. Ib qho ua noj ntawm cheese yog li ib nrab thiab ib nrab ounces-lossis txog qhov loj ntawm ib nkawg ntawm tsuav. Mus nrog cov tshij qhuav li Parmesan los yog ntxiv cov roj tsawg. Sim lwm cov neeg tsis noj nqaij cheese ua los ntawm mov lossis cov kua qaub tuaj yeem ntxiv cheesy wellness tsis muaj calories ntxiv.
4 - Xaiv Cov Nqaij Fried los yog Taco Shells
Kev noj qab haus huv muaj protein ntau tuaj yeem hloov tau ib qho khoom qab zib rau hauv ib qho kev noj qab haus huv. Tab sis yog ntxiv cov nqaij qaib sib tov sib xyaws los yog cov chunks ntawm cov khoom noj ua noj yuav ua rau koj cov zaub mov kom zoo rau kev noj qab haus huv.
Ceev faj nrog taco salads. Ib qho taco zaub xam lav nrog cov av hauv av thiab globs ntawm cov qaub nplaum nyob rau hauv lub plhaub taco tob hauv plawv yuav ua tau zoo tshaj 1,000 calorie.
Cia koj cov zaub nyoos ntshiv thiab txhais tau tias yog muab cov nqaij qaib los yog qaib cov txwv, ob peb lub pob ntses los yog cov dej qab ntsev.
5 - Drenching Koj Zaub xam lav nrog Dressing
Cov zaub nyoos feem ntau yog topped nrog rau nyias hnav khaub ncaws-ua li lub npe-tab sis tu siab tshaj plaws, feem ntau cov khaub ncaws hnyav muaj calories thiab rog. Ib qho kev noj haus nyias tsuas yog nyias diav thiab muaj nyob qhov twg los ntawm 100 mus rau 200 calorie ntau ntau.
Forgo qhov nyias hnav khaub ncaws thiab nyem ib co txiv qaub tshiab los yog txiv qaub kua txiv rau koj cov zaub xam lav. Los yog muaj tswv yim nrog ib co salsa raws li ib tug topping, sim balsamic vinegar tsis muaj roj. Thaum koj hais ib qho zaub xam lav rau hauv ib lub tsev noj mov, thov kom hnav khaub ncaws ua hauj lwm rau sab. Koj yuav xav tsis thoob thaum pes tsawg calories uas koj tuaj yeem txuag.