Feem ntau, cov lus qhia ntawm cov neeg zaum ntawm kev noj haus yog tias koj yuav tsum tau noj kom txog thaum koj pub. Lawm, qhov no tsis txhais tau tias nws yog qhov tsim nyog los caij cov chocolate ncuav mog qab zib, tab sis theej, nws yog ib qho tsim nyog los xaiv cov khoom lag luam uas muaj cov nqi tsawg dua.
Coob tus yuav hais tias tsis yog ib txwm muaj qee cov khoom noj yuav ntub ib tus neeg, tab sis muaj ntau cov khoom lag luam uas yuav muaj sia nyob, tsis muaj sia nyob uas lawv yuav rov zoo. Yog tias ib tug neeg tab tom nrhiav zaub mov noj, uas koj tuaj yeem noj ntau npaum li kuv xav tau, cov khoom hauv qab no yog qhov haum rau nws.1. Hau qos yaj ywm
Boiled qos yaj ywm yog tus phooj ywg zoo tshaj plaws ntawm ib tug txiv neej zaum ntawm kev noj haus. Koj yuav tsis txaj muag muaj ntau npaum li nws xav tau. Thiab lub plab ua tiav, thiab tsis muaj superfluous kilograms.
2 qe
Cov qe yog ib qho zoo tshaj plaws ntawm cov as-ham uas tuaj yeem muab tus neeg muaj lub zog zoo rau tag nrho ib hnub. Cov ntsiab lus protein hauv lawv tsis muaj sib luag, uas ua rau cov qe zoo nkauj hloov hnyav rau lub plab steaks thiab ham dev rau cov uas zaum ntawm kev noj haus.3. oatmeal
OatMeal yuav nqus cov kua dej ib ncig ntawm nws, nce hauv ntim thiab sau lub plab rau kev ua tsis tiav. Nws yog tsim nyog rau thaum sawv ntxov rau noj tshais kom ntseeg tau tias nws yog li tsim nyog siv zog ua haujlwm thiab tsis ua kom rov zoo thaum tav su.
4. sup
Txawm hais tias kua zaub yog, qhov tseeb, tswed dej, nws tuaj yeem "ua kom tiav" rau ob peb teev ntawm lub plab kom nws tsis tshaj tawm tus poj niam npau taws. Kev siv kua zaub pem lub taub hau lub tais tseem ceeb yuav cuam tshuam ntau cov khoom noj uas yuav xav tau noj rau kev ua.5. Bean kab lis kev cai
Taum, xws li taum pauv thiab lentils, nplua nuj nyob rau hauv cov protein thiab fiber ntau - ob pab tau zoo tshaj plaws rau lub plab as-ham rau cov as-ham rau lub plab as-ham. Lawv cov ntsiab lus muaj caloric kuj kuj tsis muaj piv rau cov taum, uas tuaj yeem noj hauv ib qho zaum.
6. Apples thiab Citrus
Lub cev xav tau qab zib rau kev ua haujlwm, tab sis thaum kev noj haus yuav tsum tsis nco qab txog lub ntsag thiab qab qab qab qab qab. Apples yuav tsum yog ib feem tseem ceeb ntawm kev noj haus, vim yog lawv cov calorle fiber ntau thiab cov calories me me yuav ua rau poob phaus ntev. Cov txiv kab ntxwv thiab txiv kab ntxwv qaub kuj tseem yog khoom noj txom ncauj rau qhov poob phaus. Lawv muaj cov dej thiab cov fiber ntau, thiab tib lub sijhawm lawv muaj cov calories ntau npaum li cas.
7. salmon
Rog ntses, xws li salmon, yog qhov muaj txiaj ntsig zoo rau kev noj qab haus huv. Nws muaj protein, cov rog thiab cov roj ntsha omega-3, uas pab mus tua cov mob. Salmon yuav pab tau zoo yog tias siv hauv zaub xam lav.8. Cov nqaij ntshiv
Cov nqaij ntshiv, xws li nqaij qaib (tsis muaj tawv nqaij) thiab nqaij npuas, yog cov khoom muaj protein zoo heev yam tsis muaj ntau ntau. Txo tus calorie vim raug tshem tawm cov rog thiab cov tawv nqaij txhais tau tias koj tuaj yeem txaus siab rau ntau cov nqaij hauv feem.
9. Tsev me nyuam cheese
Tsev Cheese yog lwm qhov piv txwv ntawm kev noj qab nyob zoo, tab sis qab zaub mov qab rau kev poob phaus. Cov khoom siv mis no muaj cov protein puv, pawg vitamins b, calcium thiab phosphorus. Hais txog theem ntawm satiety, nws yog qhov sib piv rau qe.
10. Daim Ntawv Ntsuab Greens
Tus naj npawb ntawm cov calories nyob rau hauv ib gram cov ntawv ntsuab ntxiv yog ntau dua nyob rau hauv ib yam nqaij, thiab qhov no txhais tau tias koj tuaj yeem muab cov zaub ntsuab ntau ntxiv, tsis muaj kev kho kom raug. Koj tuaj yeem nyab xeeb cov zaub ntsuab hauv qhov ntau tsis muaj nuj nqis, ntxiv roj ntxiv los ntawm cov txiv roj lossis cov roj tsawg zoo sib xws.11. Cov zaub ntsuab zoo nkauj
Cov zaub, xws li cauliflower thiab zaub cob pob, tau rov qab hloov pauv nrog fiber ntau, uas sai tau "sau" lub plab. Koj tsuas yog xav tau tsis ntxiv cheese thiab nqaij npuas kib thaum npaj tais diav los ntawm zaub cob pob lossis asparagus, yog tias koj zaum noj.
12. tuna
Ib tug tuna yog ntses uas muaj cov roj ntsha uas tseem ceeb uas muaj yuav luag tsis muaj calorie. Nws tseem yog cov ntses kev nyiam ntawm cov neeg ua si tshaj lij thiab lub cev muaj zog, vim nws yog tag nrho ntawm cov protein, uas yog qhov tseem ceeb rau cov vaj leeg nqaij. Yog tias koj xav nce kev noj cov protein ntau, nws yog qhov tsim nyog los yuav ib lub kaus poom raj hauv dej, thiab tsis muaj roj.
13. Fasol.
Qee cov taum yuav pab tau rau kev poob phaus. Cov taum no zoo li taum liab, cov taum dub thiab lentils nplua nuj nyob rau hauv fiber ntau thiab protein, yog li lawv tuaj yeem sau sai sai.14. avocado
Avocado yog lub txiv ntoo tshwj xeeb hauv kev nkag siab tias nws muaj cov rog loj ntawm cov rog muaj txiaj ntsig. Txawm hais tias cov rog cov ntsiab lus, avocado tsis yog li ntom, vim tias lawv cov ntsiab lus rog tau them los ntawm cov ntsiab lus ntawm cov dej.
15. Orekhi
Txawm hais tias cov neeg rau cov rog muaj ntau cov rog, lawv tsis pab txhawb qhov hnyav nce txhua. Txawm tias muaj ntau qhov ntau, cov txiv ntoo tuaj yeem pab txhim kho cov txheej txheem metabolic, nrog rau kev ua tsis taus thaum ua kom yuag.
16. Blueberry
Txawm hais tias muaj tseeb tias antioxidant thaj chaw tau coj mus rau hauv nws cov koob npe, muaj tsawg tus txiv hmab txiv ntoo rau kev noj qab haus huv, uas tuaj yeem noj tas li. Ib khob ntawm berries yuav muab li 15% ntawm cov ntaub so nqaij tso cai txhua hnub thiab tsuas muaj 85 calories xwb.17. cucumbers
Nyob rau hauv ib as li ib txwm ntawm cov zaub no, heev noo nrog dej, muaj kwv yees li 15 calories. Cov feem ntau cov khoom noj khoom haus ntawm cucumbers yog lawv tev thiab noob, yog li ntawd nws yog qhov tsim nyog los ntxuav lawv thaum ua zaub mov noj lossis smoothies.
18. Cov txiv lws suav
Txiv lws suav yog pab tau heev rau lub cev, thiab lawv tuaj yeem kov tau txhua lub sijhawm thiab hauv ib qho ntau. Lawv nplua nuj nyob hauv cov vitamins thiab minerals, thiab txhua qhov nruab nrab ntawm lws suav muaj tsuas yog 25 calories.19. Caucasus
Vim tias qhov yooj yim nqus thiab cov ntsiab lus tsawg ntawm cov calories, salts thiab cholesterol, zucchini yog ib qho ntawm cov zaub mov nrov tshaj plaws hauv kev noj haus. Lawv sawv cev rau qhov chaw muaj protein zoo heev thiab cov materals tsim nyog.
20. eggplant
Eggplant yog ib qho khoom noj khoom haus huv si thiab khoom noj khoom haus uas koj tuaj yeem noj ntau npaum li kuv xav tau, tsis muaj kev hem thawj me ntsis kom rov zoo. Fried los yog ci eggplant yam tsis muaj roj yog qhov zoo tshaj plaws uas muab lub cev nrog vitamin b1, fiber ntau thiab tooj.