Avocado
Cov txiv no tuaj yeem txo qis dua cov roj cholesterol hauv cov ntshav. Thiab cov nqaij rog, tseem hu ua "kev ruaj ntseg foob pob", yuav ua rau koj lub cev muaj zog thiab tsis nco qab txog qhov mob. Cov poj niam lub cev uas noj tsawg tshaj 20% ntawm cov nqaij rog monounsaturated yog cov uas raug mob tsis zoo thiab raug mob dua cov uas haus lawv tsawg kawg 31%. Qhov tshwm sim no yog cuam tshuam nrog cov ntsiab lus tsis muaj roj tsawg, uas tsis muaj zog ntawm cov leeg thiab cov pob qij txha. Tsuas yog ob peb lub txiv avocado ib hnub yog ib txoj hauv kev zoo rau kev noj qab nyob zoo rau cov poj niam lub cev, uas lawv tsis tuaj yeem ua haujlwm.
Mov ci
Carbohydrates yog cov zaub mov noj rau cov poj niam lub cev. Txawm li cas los, tsis yooj yim lossis complex, tab sis carbohydrates nyob rau hauv daim ntawv ntshiab, xws li nyob rau hauv tag nrho grain qhob cij. Cov qhob cij qaub qeeb qeeb vim yog cov ntsiab lus ntawm fiber ntau hauv nws. Yog li, lub cev yog muab nrog lub zog ruaj thiab maj. Cov as-ham uas nkag tau rau cov ntshav yog dosed, tab sis tsis tam sim ntawd thiab ntau. Thiab, qhov nyuaj lub khob cij - qhov ntau tseem ceeb nws yog thiab pab kom poob ceeb thawj.
Txiv tsawb
Bananas yog ib qho zoo heev ntawm potassium. Txawm hais tias tsis muaj ntsev ntau yog qhov ua rau cov leeg mob thiab qaug dab peg, kev tshawb xyuas hauv cheeb tsam no qhia tau hais tias potassium tseem plays lub luag haujlwm. Peb yuav tsum tau noj tsawb, vim hais tias lawv rov qab los ntsev hauv cov txheej txheem ntawm cov tawm hws, lawv zoo rau kev haus dej zoo dua. Tsis tas li ntawd, bananas muaj zog hauv lub zog thiab cov carbohydrates. Ib qho txiv tsawb nruab nrab muaj 400 mg ntawm potassium thiab tsawg carbohydrates (li 30 grams) dua li ntawm ob lub ncuav ntawm khob cij. Tsis tas li cov bananas tau yooj yim assimilated thiab low-calorie, uas yog qhov tseem ceeb.
Berries
Lawv tsis tshua muaj neeg nplua nuj nyob hauv antioxidants. Ib tug puv tes ntawm raspberries los yog blackberries yuav ua tau ib qho zoo heev ntawm antioxidants - muaj zog thiab tseem ceeb muab kev tiv thaiv uas tiv thaiv kom txhob raug teeb meem ntawm dawb radicals. Cov radicals yog tsim los ntawm lub cev thaum lub cev ua si thiab tuaj yeem tsim kev puas tsuaj rau koj. Berries tau neutralize lawv cov nyhuv. Tsis tas li ntawd, nws yog yuav luag tsis muaj peev xwm rov qab los ntawm berries, tshaj hnyav dua tsis rau daim ntawv no "txiv hmab txiv ntoo". Thiab lub cev yuav tau txais tag nrho cov khoom tsim nyog.
Carrots
Carrots muaj cov kab carbohydrates, uas muab lub zog rau cov leeg thiab cov tshuaj noj kom tswj tau cov ntshav siab thiab cov nqaij leeg. Ib nrab ntawm ib lub khob ntawm cov kua txiv hmab txiv ntoo yog 35 calories xwb. Cov ntsiab lus ntawm carotene nyob rau hauv no zaub yog tsis tshua muaj txiaj ntsim tsis yog rau pom, tab sis kuj rau tswj ib qho zoo heev zoo thiab poob phaus. Tab sis nco ntsoov: tshuaj hauv cov carrots yog absorbed tsuas yog ua ke nrog zaub nqaij. Piv txwv, nrog zaub roj.
Muesli
Xav paub dab tsi los noj ua ntej kev cob qhia? Tsis txhob tos kom xaiv cov cereal. Kev noj qab haus huv cov zaub mov uas muaj pluas tshais muaj cov kab carbohydrates, uas ua rau cov kev tiv thaiv rau cov kab mob, thiab cov proteins uas ua si tseem ceeb hauv kev tsim cov leeg nqaij. Noj tshais los ntawm cov cereals tsawg kawg yog 60 feeb ua ntej kev cob qhia lossis ua ntej ua haujlwm. Lub zog rau tag nrho lub hnub yog assured rau koj. Hauv qhov no, koj yuav tsis muaj kev tshaib plab thaum ua haujlwm hnub. Nws yog qhov zoo dua rau noj muesli nrog skim mis nyuj haus. Thaum koj noj mov ua ntej koj ua haujlwm, koj muab koj lub cev nrog lub zog thiab, qhov ntawd, koj qhov hnyav yuav tsis ua hauj lwm tas li thiab zoo. Tsis tas li ntawd, nws lav tau tias koj yuav tsis poob rau hauv gluttony thaum nruab hnub.
Chicken Thigh
Nco ntsoov thov! Nws tsis yog ib qho nqaij qaib muag rau ntawm lub tais. Peb tham txog kev noj qab haus huv zaub mov - stewed nrog zaub los yog tsuas yog boiled nqaij qaib. Lawv muaj hlau thiab zinc, yog li koj yuav raug cawm tau lub zog txuag. Kev noj cov nqaij qaib los yog cov qaib ntxhw (namely, ham) yuav ua rau koj muaj qhov zoo ntawm ob qho ntawm cov ntsiab lus. Nqaij qaib cov nqaij muaj roj tsawg dua cov nqaij liab, tab sis nws muaj iron, zinc thiab vitamin C.
Mis nyuj chocolate
Fresh mis nyuj tsis yog tsuas yog qhov chaw ntawm calcium. Qhov tseeb, nws yog ib qho khoom noj zoo kawg nkaus uas ua rau koj lub zog muaj nuj nqi thaum muaj kev ua si thaum nruab hnub. Mis nyuj qhob noom xim kasfes yog cov calorie tsawg. Qhob noom xim kasfes tseem nplua nuj nyob hauv calcium, cov vitamins thiab minerals. Kev sib xyaw ntawm cov mis thiab cocoa yog ib qho cuab yeej ua kom rov ua kom muaj zog thiab cov nqaij ntshiv tom qab lub cev nqaij tawv. Tsis tas li ntawd, chocolate pab tiv thaiv kev ntxhov siab. Thiab nyob rau hauv qhov tseeb kev nyuaj siab yog lub sij hawm lub ntsiab culprit ntawm ib pawg ntawm tshaj qhov ceeb thawj.
Tsawg rog rog curd cheese
Tsev cheese yog feem ntau yog ib qho khoom muag ntawm txhua yam khoom noj. Lub tsev cheese hauv tsev muaj 14 gram protein, 75 mg ntawm calcium thiab 5 grams carbohydrates. Proteins ntawm tsev cheese ua si lub luag haujlwm tseem ceeb hauv txoj kev kho pob txha thiab cov leeg nqaij thaum lub sijhawm noj. Tus nqi tib yam tshwm sim thaum lub caij ua si. Yog hais tias koj koom nrog rau kev noj haus thiab mus rau hauv kev ua si - tsev cheese yog tsuas yog tsim nyog rau koj.
Cranberry
Ib lub quarter quarter ntawm liab cranberries muaj 25 grams carbohydrates, uas yog qhov tseem ceeb rau kev rov qab tom qab hnyav ua haujlwm. Tsis tas li ntawd, lub cranberry yog nplua nuj nyob rau hauv proanthocyanin - ib yam tshuaj uas tiv thaiv thiab kov yeej cov mob txeeb zig. Kev mus ntsib mus rau lub qhov viv, feem ntau, tsis yog yam koj xav tau. Yog li ntawd, cranberries yuav nco ntsoov koj tus mob.
Qe
Tsis txhob muab pov tseg lub qe! Txhua hnub txais ntawm 1 qe muab lub cev ib qho loj ntawm cov as-ham. Tsis tas li ntawd, lub nkaub nyoos yog ib qhov chaw zoo ntawm cov hlau thiab lecithin. Lecithin tseem ceeb heev rau lub paj hlwb. Cov khoom no yog qhov zoo rau kev poob phaus, raws li lawv muaj kev noj qab haus huv thiab yooj yim rau kev zom. Thiab qhov kev xav tau ntawm kev tshaib nqos tom qab lawv los sai sai. Qe kuj tsim nyog rau kev qoj ib ce.
Flax noob
Flaxseed yog nplua nuj nyob rau hauv fiber, hu ua lignan. Qhov yeeb tshuaj no yog qhov tsim nyog rau kev noj qab haus huv ntawm txoj hnyuv thiab qhov hnyav. Vim tias cov fibers hauv flaxseed yog soluble, qhov no yog ib qho ntxiv ntawm cov metabolism hauv kev txhim kho thiab kev txhim kho ntawm txoj hlab tso zis. Txhua hnub ntxiv 1-2 tablespoons ntawm flaxseed rau cov tshais qhuav. Cov nyhuv yuav hnov pom tam sim ntawd. Kev txhim kho tus qauv ntawm daim tawv nqaij, plaub hau, lub siab yuav tsis cia koj tos.
Txiv kab ntxwv
Cov txiv hmab txiv ntoo no muaj rau kev siv thoob plaws hauv lub xyoo. Txiv kab ntxwv yog ib qhov chaw muaj vitamin C zoo heev, uas yuav pab kho cov leeg nqaij. Ib nrab txiv kab ntxwv muaj vitamin C hauv koob tshuaj txhaj rau txhua tus poj niam txhua hnub - hais txog 75 milligrams. Ua ke nrog dab tsi tau hais kom deb li deb, vitamin C yog lub ntsiab tseem ceeb ntawm kev tsim cov qoob loo collagen - ib yam khoom uas nthuav cov pob txha, cov plaub hau thiab cov hniav.
Txiv laum huab xeeb
Txiv laum huab xeeb yog cov txiv ntseej nrog lub zog loj ntawm lub zog. Lawv kuj yog lub hauv paus ntawm cov rog, uas ua kom lub zog ntawm lub cev thiab muab lub zog rau cov leeg. Vim tias txiv laum huab cua, cov nqaij ntshiv yuav tsum tsis txhob siv lawv cov khw muag khoom noj glycogen. Txawm tias muaj tseeb tias peanuts yog heev caloric, nws yuav tsum tau consumed thaum noj zaub mov. Nws tsis tiv thaiv kom txhob poob phaus - ntawm qhov tsis sib xws, nws ua rau nws zoo dua.
Qos yaj ywm
Txhua yam uas yuav tsum tau ua kom rov qab tau lub cev tsis muaj zog hauv lub cev yog me me ci qos yaj ywm sprinkled nrog tsis pub ntau tshaj 1.1 grams ntsev. Sodium thiab potassium yog electrolytes uas tswj cov dej hauv lub cev thiab nyob ib ncig hauv lub cev lub cev thiab pab kho kom cov nqaij ntshiv. Thaum noj cov zaub mov, koj yuav ploj tsis tshua muaj rog, tsis yog nqaij ntau.
Ntses liab
Salmon nqaij yog zoo rau lub plawv. Tsis tas li ntawd, cov nqaij rog thiab cov roj omega-3 fatty acids uas muaj nyob hauv cov ntses liab yuav txo tau qhov txuam nrog roj ntsha. Nws yog qhov zoo tshaj plaws tsis yog mus rau kib ntses, tab sis mus ua noj los yog ua noj rau ob peb tug.