Ib qho khoom qab zib feem ntau yog pib thaum noj mov, tab sis nyias muaj nyias noj yog tias koj ua kom txaus. Kev noj zaub mov zoo noj qab haus huv kuj yog ib txoj kev zoo kom tau ntau yam txiv hmab txiv ntoo thiab veggies uas muaj cov vitamins, minerals, thiab fiber.
Qhov zoo tshaj plaws txog kev ua zaub mov loj yog tias nws yooj yim heev. Cia li xaiv koj cov khoom xyaw uas nyiam, ua rau lawv ntawm lub phaj, sab saum toj nrog ib lub flavorful dressing thiab nws npaj txhij.
Yuav ua li cas los tsim koj nyias
Cia kuv ua txhaum uas cia rau koj. Ntawm no yog yuav ua li cas ua kom muaj kev noj qab haus huv nyias thiab cov tswv yim zoo rau kev sib koom tes:
Pib nrog ib lub txaj ntawm nplooj ntsuab. Lawv tsis tshua muaj calorie ntau ntau thiab muaj qhov zoo ntawm cov roj. Muaj ntau hom lettuce, xws li dej ntws, nplooj, zaub ntsuab, escarole, romaine, los yog butter. Cov kab ntsuab uas muaj tsos tsaus tsawv tuaj yeem muab ntau dua li cov tsom iav dub.
Ntxiv cov zaub nyoos. Cov xim ntsuab daj muaj flavonoids, thiab cov zaub ntsuab tsaus qis hauv calorie ntau tshaj-txog 20 calories rau ib nrab-khob twg. Cov noob taum ntsuab, zaub qhwv taum, carrots, radishes, broccoli, cauliflower, zucchini, artichokes, avocados, txiv lws suav, thiab cucumbers muaj tag nrho cov zaub mov zoo nyias.
Ntxiv txiv hmab txiv ntoo los sis txiv hmab txiv ntoo. Blueberries, raspberries, blackberries, pomegranate arils, kua slices, thiab raisins ntxiv tau cov vitamins thiab antioxidants rau koj cov zaub xam lav. Ib nrab khob ntawm lub txiv slices muaj 30 calories, thiab ib nrab khob ntawm cov txiv hmab txiv ntoo muaj txog 40 calorie ntau ntau.
Ntxiv me ntsis protein. Ib lub txiv qaub los yog hlais hnoos qe yog ib qho khoom noj uas zoo heev, koj tuaj yeem tau ntxiv ib qho nqaij nyug , nqaij npuas kib, tuna, nqaij qaib mis , lossis strips ntawm cheese. Saib koj qhov me me thiab tsis txhob kib nqaij nyoos xws li nqaij qaib strips lossis ntaus ntses thiab ntses kib. Ib lub quarter quarter ntawm nqaij qaib nqaij los yog ib lub qe yuav ntxiv 75 calorie ntau ntau.
Ib nrab ntawm ib qho peev xwm ntawm tuna ntxiv txog 80 calorie ntau ntau. Ob ooj oo cub los yog shredded mozzarella los yog cheddar cheese yuav ntxiv txog 200 calories.
Sprinkle ib ob peb ceev. Nqaij, pecans, almonds, los yog cashews ntxiv ib qho zoo nro. Tsuas yog ob peb lub noob txiv yuav ua, txog ib lub khob ntawm yim neeg ntxiv txog 90 calorie ntau ntau. Walnuts yog ib qho zoo heev ntawm omega-3 fatty acids, thiab tag nrho cov txiv ntseej ntxiv cov protein thiab lub plawv zoo-kev noj qab haus huv polyunsaturated thiab monounsaturated fatty acids.
Xaus nrog hnav khaub ncaws. Ib tug tablespoon ntawm kev coj khaub ncaws hnav ris tsho ntxiv 50 mus rau 80 calories. Cov roj tsawg thiab txo qis calorie tsho muaj, los yog koj tuaj yeem siab koj cov zaub xam lav nrog freshly squeezed txiv qaub los sis kua txiv qaub.
Sim Cov Zaub Ntsuab Noj Qab Haus Huv
Ntawm no yog ib qho kev noj qab haus huv loj uas muaj cov vitamins, antioxidants, phytochemicals , thiab fiber, ntxiv rau nws muaj calorie ntau ntau (muaj li 400). Thiab zoo tshaj plaws ntawm tag nrho cov, nws tsuas yog delicious:
- Ob lub khob ntawm nplooj ntsuab nplooj lettuce
- Ib-plaub khob taum taum ntsuab
- Ib-plaub khob snap peas
- Ib-plaub khob tws lws suav
- Ib-plaub khob sliced carrots
- Ib-plaub khob kua nplaum
- Ib-plaub khob blueberries
- Ib-plaub khob tawb qaib mis
- Ib tawb nyuaj boiled qe
- Ib ounce ntawm shredded mozzarella cheese
- One-eight cup walnut pieces
Sab saum toj lub zaub xam lav nrog kua txiv hmab txiv los ntawm ob peb lub txiv qaub los yog kua qaub ntsuab.
Los yog, yog tias koj xav tau, siv ib lub khw muag khoom noj qij, los yog roj me ntsis thiab kua txiv hmab txiv ntoo. Tsuas nco ntsoov, hnav khaub ncaws thiab roj ntxiv ntxiv calories.
Pab koj cov zaub xam lav nrog ib daim los yog ob lub ncuav ci tshiab uas yog cov ncuav ci thiab cov iav uas muaj dej ntim nrog cov nplaum txiv qaub lossis txiv qaub.