7 pluas tshais uas yuav ua rau noj qab nyob zoo tom qab hnub so

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Txhawm rau ua kom yooj yim rau koj rov qab los ntawm kev tswj tsis tau cov hnub so gluttony, Lifehacker tau sau cov zaub mov noj tshais - qab thiab txaus siab, tab sis tsis muaj frills.

1. Txiv apples ci nrog cov hnub thiab oatmeal

Cov khoom xyaw:

• 4 loj txiv apples;
• 40 g walnuts;
• 5 hnub;
• ½ khob siav oatmeal;
• ½ khob kua txiv apple;
• 1 tablespoon zib mu los yog maple phoov
• ib pinch ntawm av nutmeg;
• ntsev kom saj.

Kev npaj

Muab cov oatmeal siav, qhuav walnuts, tws hnub thiab zib mu. Txiav tawm sab saum toj ntawm cov txiv apples thiab txiav cov cores los ua khob. Sau lawv nrog filling.

Muab cov txiv apples tso rau hauv lub tais ci siab, sab saum toj nrog kua txiv apple thiab npog nrog ntawv ci. Muab tso rau hauv qhov cub preheated rau 195 ° C thiab ci li 40 feeb.

Lub sijhawm ua noj yuav txawv nyob ntawm qhov loj thiab qhov ntom ntawm cov txiv apples xaiv. Cov txiv ntoo thiab txiv hmab txiv ntoo qhuav tuaj yeem ntxiv rau qhov txhaws.

Rau kev pab: 270 kcal, 6 g rog, 58 g carbohydrates, 8 g fiber, 3 g protein.

2. Sandwiches nrog tshis cheese thiab persimmon

Cov khoom xyaw:

• 120 g tshis cheese los yog cream cheese;
• 1 tablespoon skim los yog cog-raws li mis nyuj
• 1 teaspoon txiv qaub zest
• ib tug pinch ntawm freshly av dub kua txob;
• 2 persimmons;
• 4 slices ntawm tag nrho grain toasted qhob cij;
• 1 teaspoon zib mu rau garnish.

Kev npaj

Nyob rau hauv ib lub tais me me, muab cov cheese nrog av kua txob, txiv qaub zest thiab mis nyuj. Txiav lub persimmon rau hauv nyias slices.

Tshaj tawm cov cheese loj tshaj lub khob cij. Muab persimmons on to top thiab ncuav tshaj nrog zib mu.

Rau kev pab: 200 kcal, 10 g rog, 20 g carbohydrates, 1 g fiber, 9 g protein.

3. Qe dawb thiab zaub muffins

Cov khoom xyaw:

• 2 khob minced spinach
• 1 txiv lws suav loj;
• 2 khob qe dawb
• ntsev mus saj;
• ½ teaspoon kua txob.

Kev npaj

Whisk qe dawb nrog ntsev thiab kua txob dub nyob rau hauv ib lub tais. Yog tias siv cov spinach tshiab, ntxuav, qhuav thiab chop. Yog tias koj khov, tshem tawm cov dej ntau dhau. Txiav cov txiv lws suav rau hauv me me cubes.

Lubricate rau muffin tins nrog zaub roj. Tshaj tawm cov spinach thiab txiv lws suav hlais sib npaug ntawm lawv. Ncuav nyob rau hauv cov protein thiab qhov chaw nyob rau hauv qhov cub, preheated rau 180 ° C, rau 15 feeb.

Rau kev pab: 70 kcal, 0 g rog, 14 g protein, 3 g carbohydrates, 1 g fiber.

4. Pears ci nrog txiv ntseej thiab yogurt

Cov khoom xyaw:

• 2 tablespoons butter;
• ¼ khob ntawm maple phoov los yog zib mu;
• 2 loj pears;
• 40 g ntawm nutmeg;
• 240 ml Greek yogurt los yog lwm yam tsawg-calorie yogurt yam tsis muaj additives;
• ib pinch ntawm vanillin;
• ib pinch ntsev.

Kev npaj

Nqa ib lub tais ci siab, ntxiv butter thiab qhov chaw nyob rau hauv qhov cub ntawm 205 ° C kom txog thaum nws yaj.

Ntxiv vanillin thiab syrup los yog zib mu rau melted butter, sib tov zoo. Txiav lub pears nyob rau hauv ib nrab, muab lawv txiav-sab thiab muab tso rau hauv qhov cub rau 20-30 feeb.

Txias cov txiv hmab txiv ntoo tiav me ntsis thiab tshem tawm cov tub ntxhais nrog cov noob. Ncuav zib mu thiab pear kua txiv uas tsim thaum lub sij hawm ci rau hauv ib lub tais nyias thiab sib tov nrog txiv ntseej. Muab yogurt nyob rau hauv txhua pear ib nrab thiab sab saum toj nrog qhov sib tov.

Rau kev pab: 510 kcal, 28 g rog, 5 g protein, 62 g carbohydrates, 7 g fiber.

5. Toast nrog smoked salmon, spinach thiab soft-boiled qe

Cov khoom xyaw:

• ib daim ntawm qhob cij whole grain;
• 1 tablespoon cream cheese
• ib daim nyias nyias ntawm smoked salmon;
• 1 qe;
• ½ khob tws spinach (tshiab los yog khov)
• 1 teaspoon butter
• ntsev thiab kua txob mus saj.

Kev npaj

Spread cream cheese rau ntawm lub khob cij.

Preheat ib lub skillet, ntxiv butter thiab spinach. Simmer rau ob peb feeb kom txog thaum muag muag. Tshem tawm cov kua ntau dhau.

Muab lub qe tso rau hauv dej txias, coj mus rau boil thiab ua noj rau 4-5 feeb. Tev thiab txias me ntsis.

Muab cov ntses smoked, spinach rau ntawm lub khob cij thiab npog nrog qe. Nias me ntsis kom me me ntawm cov yolk ntws tawm.

Rau kev pab: 250 kcal, 15 g rog, 13 g protein, 15 g carbohydrates, 1 g fiber.

6. Quinoa nrog avocado thiab qe

Cov khoom xyaw:

• 50 g boiled quinoa;
• 2 qe;
• ½ avocado;
• ½ teaspoon txiv qaub kua txob;
• ½ teaspoon ntsev.

Kev npaj

Ncuav ib mus rau ob quinoa nrog dej txias, coj mus rau boil thiab ua noj rau 15-20 feeb.

Preheat lub lauj kaub frying, ntxiv me ntsis zaub roj thiab ua ib qho omelet los ntawm ob lub qe, koj tuaj yeem siv dej. Do cov qe txhua lub sijhawm kom cais lawv ua me me.

Nyob rau hauv ib lub tais loj, sib tov quinoa, scrambled qe, thiab diced avocado. Lub caij nrog ntsev thiab kua txob mus saj. Koj tuaj yeem ntxiv qee cov kua txiv lws suav los yog salsa.

Rau kev pab: 170 kcal, 8 g rog, 7 g protein, 21 g carbohydrates, 5 g fiber.

7. Pumpkin parfait nrog oatmeal, txuj lom thiab yogurt

Cov khoom xyaw:

• ½ khob oatmeal (tsis instant)
• ½ khob mis nyuj;
• 4 tablespoons taub dag puree;
• 1 ½ tablespoon zib mu;
• ½ teaspoon av cinnamon;
• ⅛ teaspoon av nutmeg;
• ib pinch ntawm ntsev;
• ½ khob Greek yogurt los yog lwm yam yogurt dawb
• 1 khob tws txiv ntseej

Kev npaj

Nyob rau hauv ib lub tais me me, muab oatmeal, mis nyuj, 3 tablespoons taub dag puree, 1 tablespoon zib mu, cinnamon, nutmeg, thiab ntsev. Npog nrog yas qhwv thiab refrigerate ib hmos.

Thaum sawv ntxov nyob rau hauv ib lub tais cais ua ke yogurt nrog ½ tablespoon zib mu thiab 1 tablespoon taub dag puree. Faib qhov sib xyaw ua ke hauv ib nrab hauv ob lub iav siab, thiab ntxiv cov oatmeal sab laug rau hmo ntawd. Sprinkle nrog tws txiv ntseej rau saum. Ntxiv me ntsis zib mu thiab cinnamon yog tias xav tau.

Rau kev pab: 390 kcal, 12 g rog, 14 g protein, 58 g carbohydrates, 7 g fiber.