Bella Adams
Cov khoom noj txom ncauj noj qab haus huv yog dab tsi? Tau kawg, cov no tsis yog cov khoom noj khoom haus npaj txhij uas muaj cov xim thiab cov khoom khaws cia, nrog rau cov suab thaj thiab ntsev, uas tau tshwm sim hauv khw muag khoom ze ntawm lub npe nyiaj ntsuab. Cov khoom noj txom ncauj zoo tiag tiag yuav tsum txaus siab rau kev tshaib kev nqhis, tab sis tib lub sijhawm muaj ob peb calories, tab sis txaus cov vitamins, minerals, thiab lwm yam khoom noj muaj txiaj ntsig. Nws yuav tsum pab koj nyob hauv qhov zoo ntawm pluas tshais, pluas su, thiab noj hmo, tab sis nws yuav tsum tsis txhob overload koj lub plab.
Siv cov tswv yim noj qab haus huv hauv qab no kom haum thiab noj qab nyob zoo!
Txiv hmab txiv ntoo los yog berries
Nws raug nquahu kom haus lawv ua ntej lossis 1 teev tom qab noj lwm pluas noj thiab hauv me me. Txiv hmab txiv ntoo muaj ntau cov vitamins, energize lub cev thiab qabzib lub hlwb, thiab txawm tsim ib tug zoo mus ob peb vas. TSEEM CEEB! Ceev faj thiab nco ntsoov tias ntau cov txiv hmab txiv ntoo muaj ntau cov carbohydrates. Xaiv cov uas muaj carbohydrates tsawg, xws li citrus txiv hmab txiv ntoo.
Kefir los yog yogurt
Cov khoom noj siv mis no normalizes kev ua haujlwm ntawm plab hnyuv ua tsaug rau cov kab mob muaj txiaj ntsig uas lawv muaj. Lawv tshem tawm thiab tiv thaiv feem ntau ntawm cov tsos mob tsis zoo uas tuaj yeem tshwm sim tom qab noj tshais lossis pluas su: tsam plab, mob plab, roj, thiab lwm yam. Xaiv kefir lossis yogurt yam tsis muaj cov khoom siv ntxiv thiab muaj roj tsawg (0.5-1.5%). TSEEM CEEB! Lub fresher cov khoom fermented mis nyuj, qhov siab dua qhov concentration ntawm cov kab lis kev cai nyob hauv nws.
smoothie
Cov khoom noj txom ncauj noj qab nyob zoo uas feem ntau suav nrog cov mis nyuj (los yog cov khoom siv mis fermented) thiab ntau yam txiv hmab txiv ntoo thiab zaub. Ib qho ntawm qhov zoo ntawm smoothies yog tias lawv ceev thiab yooj yim los npaj - txhua yam koj xav tau yog lub blender. Muaj ntau ntau yam zaub mov txawv, tab sis koj tuaj yeem ib txwm improvise. Thiab tsis txhob hnov qab haus ntawm pluas noj thiab khoom noj txom ncauj!
Txiv ntseej thiab txiv hmab txiv ntoo qhuav
Cov zaub mov noj qab haus huv heev, tab sis nws tseem ceeb heev kom paub qhov ntsuas: cov txiv ntoo muaj roj thiab cov protein ntau, thiab cov txiv hmab txiv ntoo qhuav muaj cov carbohydrates ntau. Txhawm rau kom tau txais ntau tshaj ntawm cov txiv ntoo, koj yuav tsum tsis txhob noj lawv hauv tes, tab sis hais los ntawm daim, - 7-10 cov txiv ntoo nruab nrab yog txaus. Kwv yees li tib koob tshuaj yog pom zoo rau feem ntau cov txiv hmab txiv ntoo qhuav.
Hau qe
Noj qab nyob zoo thiab yooj yim heev! Qe yog ib qhov zoo tshaj plaws ntawm cov protein. Nws ua rau lub cev xav tias satiety, tab sis tsis tsuas yog nws tsis ntxiv phaus ntxiv, tab sis ntawm qhov tsis sib xws, nws pab hlawv rog.
zaub
Tej zaum cov khoom noj txom ncauj zoo tshaj plaws, tab sis ob peb tus neeg nyiam noj zaub nyoos xwb. Sim noj cov zaub hlais (txiv lws suav, dib, thiab tswb kua txob ...) nrog cov kua ntses tshiab ua los ntawm ntuj yogurt tov nrog tshuaj ntsuab. Txiav carrots rau hauv ib daim hlab thiab siv lawv kom txaus siab rau koj txoj kev tshaib plab thaum twg koj xav tau.
Ib daim ntawm redfish
Qhov zoo tshaj plaws ntawm kev noj qab haus huv omega-3 fatty acids! Koj tuaj yeem qhwv cov ntses liab hauv ib lub ncuav mog qab zib thiab ntxiv cov txiv lws suav thiab nplooj ntawm basil rau nws - koj yuav tau txais ib qho khoom noj txom ncauj uas yuav txaus siab txawm tias muaj kev tshaib kev nqhis. Yog tias koj nqhis dej tom qab noj ntses, haus tshuaj yej ntsuab.
