Cov txheej txheem:
- 1. Cov nplej dawb → Quinoa
- 2. Cov qhob cij dawb → Lavash
- 3. Mashed qos yaj ywm → Cauliflower puree
- 4. Nplej hmoov ncuav → Pob kws hmoov nplej
- 5. qaub cream → Greek yogurt
- 6. Kua txiv → Txiv hmab txiv ntoo
- 7. Mayonnaise → Avocado puree
- 8. Fabkis Fries → Sweet Baked Qos yaj ywm
- 9. Txiv lws suav → Cov txiv lws suav tshiab
- 10. Pasta → Whole Grain Pasta
2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Qhia lawv rau hauv kev noj haus tsawg kawg ib ntus, thiab kev hloov pauv zoo yuav tsis ntev tom ntej.
1. Cov nplej dawb → Quinoa
100 grams quinoa muaj 4.4 grams ntawm cov protein ntshiab - ntau dua li lwm cov nplej. Rau kev sib piv: nyob rau tib tus nqi ntawm cov nplej protein tsuas yog 2.4 g. Tsis tas li ntawd nyob rau hauv South American cereal no muaj tag nrho cuaj amino acids tsim nyog rau lub cev. Quinoa kuj nplua nuj nyob rau hauv phosphorus (peb zaug ntau tshaj mov), hlau (ob zaug ntau npaum li nplej), calcium, zinc, thiab fiber.
Rice muaj cov carbohydrates ntau, tab sis muaj cov calories tsawg me ntsis rau ib qho kev pab. Tab sis quinoa tau ua haujlwm zoo dua los ntawm lub cev, muab roj los ntawm cov protein ntshiab rau tag nrho lub cev. Tsis tas li ntawd, nws muaj txiaj ntsig zoo rau lub plab noj qab haus huv. Yog li ntawd, nyob rau hauv kev sib cav nrog mov thiab nrog ntau lwm yam nplej, quinoa yeej.
2. Cov qhob cij dawb → Lavash
Oat thiab spelled qhob cij, nrog rau cov khoom ua los ntawm sprouted tag nrho los yog rye nplej, yog qhov tseem ceeb tshaj plaws. Qhov tseeb yog tias lawv tau ua tiav tsawg kawg nkaus thiab khaws cov txiaj ntsig zoo tshaj plaws ntawm cov vitamins thiab cov as-ham. Tab sis xws li khob cij yog qhov nyuaj heev nrhiav tau ntawm lub rhawv ntawm cov khw muag khoom zoo tib yam, thiab nws yuav tsis pheej yig.
Yog li ntawd, es tsis txhob hlais cov qhob cij dawb, xaiv nyias, tsis muaj poov xab pita qhob cij rau koj cov qhaub cij: nws muaj calories tsawg thiab rog tsawg. Tsis tas li ntawd, pita qhob cij kuj muaj hlau thiab calcium. Piv rau nws, qhob cij dawb yuav luag tsis muaj zaub mov noj.
3. Mashed qos yaj ywm → Cauliflower puree
Hloov cov qos yaj ywm nrog zaub paj yog tsim nyog rau ntau qhov laj thawj pom tseeb. Ua ntej, nws muaj cov vitamins thiab minerals xws li C, K, B1, B6, potassium, sodium, fiber, folic acid. Qhov thib ob, zaub qhwv ua haujlwm los ntawm cov tshuaj antioxidants thiab pab txhawb kev tiv thaiv kab mob. Lub apogee ntawm nws cov txiaj ntsig kev noj qab haus huv yog nws cov ntsiab lus calorie tsawg heev piv rau cov qos yaj ywm mashed.
4. Nplej hmoov ncuav → Pob kws hmoov nplej
Ib 100-gram pob kws tortilla tsuas muaj 218 kcal thiab 2.85 g ntawm roj, thaum cov khoom zoo sib xws ua los ntawm cov hmoov nplej muaj 306 kcal thiab 7.99 g rog. Qhov txawv yog pom tseeb!
Tsis hais, pob kws ncuav qab zib muaj kev noj qab haus huv rau lub plab zom mov, lub hlwb thiab lub siab vim tias lawv yog qhov zoo ntawm magnesium Magnesium hauv txiv neej: cuam tshuam rau kev noj qab haus huv thiab kab mob, Magnesium hauv txiv neej: cuam tshuam rau kev noj qab haus huv thiab kab mob. Pob kws thiab pob kws cov khoom lag luam kuj pab txiv ntoo, pob kws, thiab paj kws noj thiab cov xwm txheej ntawm cov kab mob diverticular hauv kev tiv thaiv kab mob hauv plab.
5. qaub cream → Greek yogurt
Low-rog Greek yogurt muaj muag heev, me ntsis tsw. Hauv kev sib xws, nws yog me ntsis thicker dua qaub cream, thiab tuaj yeem hloov pauv zoo rau nws, vim nws muaj cov ntsiab lus calorie tsawg. Tsis tas li ntawd, Greek yogurt muaj txiaj ntsig zoo rau kev puas siab puas ntsws, ntxiv dag zog rau cov pob txha thiab pab koj poob phaus.
6. Kua txiv → Txiv hmab txiv ntoo
Cov kua txiv hmab txiv ntoo (txawm tias lawv yog cov tshiab nyem thiab ua raws li txhua lub thev naus laus zis) yeej tsis zoo. Qhov tseeb yog tias feem ntau lawv muaj qab zib thiab qab zib syrup, uas provoke peb lub cev los tsim thiab khaws cov roj ntau dhau.
Yog li ntawd, xaiv dej nrog txiv hmab txiv ntoo tshiab es tsis txhob kua txiv. Mash berries thiab txiv hmab txiv ntoo nyob rau hauv ib khob, npog nrog dej thiab tawm hauv lub tub yees rau 10 feeb. Cov dej haus uas tau txais yuav pab koj kom tsis txhob muaj calorie ntau ntau, thiab nws tseem yuav muaj txiaj ntsig zoo rau kev kho hniav.
7. Mayonnaise → Avocado puree
Koj puas nyiam ntau yam khoom noj txom ncauj nrog cov kua ntses? Tom qab ntawd xav txog: 100 g ntawm mayonnaise muaj 714 kcal, ntau cov roj saturated thiab txog 679 mg ntawm sodium. Thiab nyob rau hauv tib tus nqi ntawm avocado pulp - tsuas yog 103 kcal, thiab sodium thiab tsis ntau tshaj 10 mg txhua. Uas tau hais tias, nws cov txiaj ntsig kev noj qab haus huv yog qhov zoo heev: nws ua cov npe ntawm cov zaub mov tiv thaiv kev laus vim nws muaj cov zaub mov noj qab haus huv thiab vitamin E.
Avocados kuj muaj glutathione, muaj zog antioxidant uas pab ua kom lub cev muaj oxygen thiab potassium, uas ua rau cov tawv nqaij thiab cov hlab ntsha zoo. Unsurprisingly, ib txhia xav txog guacamole, pureed pulp ntawm avocado, ua ib tug superfood.
8. Fabkis Fries → Sweet Baked Qos yaj ywm
Fabkis fries muaj teeb meem rau lub hom phiaj yog vim li cas: lawv muaj ntau cov roj saturated thiab carbohydrates, uas tsis coj ib yam dab tsi zoo rau lub cev. Lwm yam yog qos yaj ywm qab zib, los yog qos yaj ywm qab zib. Nws muaj ib feem ntawm cov vitamins thiab cov as-ham uas muaj txiaj ntsig zoo rau lub cev: A, C, protein thiab fiber.
Tsis tas li ntawd, cov qos yaj ywm qab zib tau yooj yim zom dua li cov qos yaj ywm ib txwm muaj, uas muaj glycoalkaloids, uas ua rau muaj teeb meem loj. Yog li tom ntej no koj xav tias zoo li lob ib qho khoom kib, ci qos yaj ywm hauv qhov cub xwb.
9. Txiv lws suav → Cov txiv lws suav tshiab
Nws yuav zoo li, dab tsi tsis ncaj ncees lawm nrog txiv lws suav ketchup - tsis yog txiv lws suav xwb? Tab sis tsis muaj. Lawv feem ntau muaj cov suab thaj ntau thiab qee zaum lwm cov khoom xyaw uas tsis pom tseeb uas tsis xav tau los ntawm cov neeg sim ua kom noj qab haus huv.
Yog li xaiv cov txiv lws suav tshiab, diced los yog shredded txiv lws suav. Tsawg kawg yog li ntawd koj yuav paub tseeb tias koj muab tso rau hauv koj lub qhov ncauj. Thiab koj yeej yuav tsis tau txais ntau cov suab thaj uas koj tsis xav tau uas tsuas yog txhawb koj lub cev los tsim thiab khaws cov rog. Thiab txiv lws suav kuj tseem muaj txiaj ntsig, rau daim tawv nqaij, lub plawv, plab, tiv thaiv plab hnyuv, prostate thiab mob ntsws cancer.
10. Pasta → Whole Grain Pasta
Cov ntsiab lus calorie ntawm cov khoom no yuav luag tib yam. Txawm li cas los xij, noj ntau cov nplej zom - cov zaub mov muaj carbohydrates - ua rau muaj kev pheej hmoo ntawm cov kab mob plawv. Ntawm qhov tod tes, whole grain pasta tuaj yeem txo nws.
Noj cov hmoov nplej tag nrho, spaghetti, lossis horns tuaj yeem pab koj tau txais cov as-ham ntxiv, nce qhov hnyav, thiab zam kev mob.
Pom zoo:
Khoom noj khoom haus rau kev noj qab haus huv ntawm musculoskeletal system
Osteoporosis, rheumatoid mob caj dab, rickets thiab osteomalacia - cov no thiab lwm yam kab mob ntawm cov pob txha thiab pob qij txha tuaj yeem tiv thaiv nrog kev noj zaub mov zoo
Khoom noj khoom haus rau kev noj qab haus huv ntawm lub paj hlwb
Yuav ua li cas noj kom koj lub paj hlwb noj qab nyob zoo? Cov lus qhia ntxaws ntxaws nyob hauv peb tsab xov xwm
REVIEW: “Suav kev tshawb fawb. Kev tshawb pom ntawm txoj kev tshawb fawb loj tshaj plaws ntawm kev sib txuas ntawm kev noj haus thiab kev noj qab haus huv "Colin Campbell thiab Thomas Campbell
Txoj Kev Kawm Tuam Tshoj yog ib qho godsend rau txhua tus neeg uas tab tom nrhiav kom ua tib zoo kawm cov ntaub ntawv ua ntej yuav siv cov khoom noj tshiab lossis txoj hauv kev
Peb cov kev xav cuam tshuam li cas rau kev noj qab haus huv thiab kev noj qab haus huv
Nws yog ib qho tseem ceeb tsis yog tsuas yog tus naj npawb ntawm kev cob qhia, tab sis kuj yog qhov kev nkag siab ntawm koj tus kheej lub cev nyob rau hauv kev sib piv nrog cov neeg nyob ib puag ncig koj. Thiab tsis txhob kwv yees qhov cuam tshuam ntawm kev xav ntawm koj txoj kev noj qab haus huv
Yuav Ua Li Cas Ceev Cov Khoom Noj Qab Haus Huv thiab Noj Qab Haus Huv: Ntses Stew
Yog tias koj txiav txim siab mus noj zaub mov muaj protein ntau, saib rau ntses stew, uas sib xyaw ua ke rau noj hmo zoo meej