30 Lub tswv yim rau lub caij ntuj sov khoom noj txom ncauj

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

Nyob rau lub caij ntuj sov, noj khoom txom ncauj tsis muaj calorie ntau ntau yog ib qho yooj yim xws li shelling pears, txiv hmab txiv ntoo, zaub, tshuaj ntsuab rau txhua tus saj. Hauv tsab xov xwm no, koj yuav pom 30 txoj hauv kev los ua kom txaus siab rau koj txoj kev tshaib kev nqhis nrog cov zaub mov zoo tshaj plaws thiab qab tshaj plaws.

Blueberry

200 grams blueberries yog 88 kcal, nrog rau cov vitamins K thiab C, fiber ntau thiab anthocyanins, uas tiv thaiv kev loj hlob ntawm qog noj ntshav. Tsis tas li ntawd, cov txiv hmab txiv ntoo no muaj cov tshuaj tiv thaiv lub cev los ntawm cov kab mob urinary. Feem ntau, tsuas yog noj ib txhais tes ntawm blueberries los yog ua ib tug yogurt thiab walnut smoothie.

Greek yogurt nrog raspberries

Noj ib nrab khob ntawm Greek yogurt thiab ib feem peb ntawm ib khob ntawm tshiab raspberries. Yogurt yuav muab cov protein, thiab raspberries yuav muab fiber ntau. Thiab raws li ib qho ntxiv, koj tau txais txog 150 mg ntawm calcium.

Cov txiv hmab txiv ntoo khov

Khaws ib lub hnab ntawm txiv hmab txiv ntoo hauv lub freezer kom noj qab nyob zoo, tsis muaj calorie ntau ntau txhua lub sijhawm. Freezing tsis deprive lub berries ntawm kab kawm. Tsis tas li ntawd, cov txiv hmab txiv ntoo txias yog ua kom zoo dua li dej khov lossis dej qab zib.

Qe

Ib qho nruab nrab-qhov hnyav-boiled qe muaj tsawg dua 100 kcal, tab sis muaj ntau cov vitamins ntawm pab pawg B, D thiab choline, uas yog qhov zoo rau kev nco. Thiab lub qe kuj yog ib qhov chaw noj qab haus huv cov rog thiab cov protein, thiab yog li ntawd nws txaus siab rau kev tshaib kev nqhis ntev.

Almond

Cov txiv ntoo no feem ntau suav nrog ntau cov npe ntawm cov zaub mov noj qab haus huv. Thiab muaj ntau yam laj thawj rau qhov no: almonds yog nplua nuj nyob rau hauv fiber ntau thiab vitamin E thiab tib lub sij hawm tsis muaj calorie ntau ntau (piv rau lawv cov counterparts). Hauv 12-13 yam tsawg dua 100 kcal, tab sis lawv txaus siab rau kev tshaib kev nqhis ntev.

Avocado crackers

Avocados tau ntim nrog lub plawv zoo monounsaturated fatty acids thiab potassium. Tshaj ob tablespoons ntawm no txiv hmab txiv ntoo puree tshaj ob peb tag nrho cov nplej crackers. Qhov ntawd yog nws, lub teeb khoom noj txom ncauj yog npaj txhij.

Txiv lws suav

Nws muaj ntau yam zoo: cov ntsiab lus calorie tsawg (90 kcal ib 300 grams), cov ntsiab lus siab ntawm lycopene (cov xim uas tiv thaiv kev loj hlob ntawm qog nqaij hlav) thiab dej, uas yog qhov tsim nyog rau lub caij ntuj sov.

Cucumber thiab tapenade

Nrhiav ib yam dab tsi txawv? Muab cov txiv ntseej, anchovies, capers thiab txiv roj roj nyob rau hauv ib lub blender - lub tapenade yog npaj txhij. Txiav ib lub dib me me rau hauv ib daim hlab thiab poob rau hauv qhov sib tov. Cov khoom noj txom ncauj Provençal no tau ntim nrog cov rog noj qab haus huv thiab dej.

Ntsuab shawarma nrog tofu

Ib qho khoom noj txom ncauj kuj tuaj yeem ua tiav pluas noj. Qhwv 100 grams ntawm taum pauv, ob peb txiv lws suav txiv lws suav thiab ib co zaub ntsuab nyob rau hauv ib nplooj ntawm lettuce - koj tau txais ib lub teeb version ntawm shawarma, nplua nuj nyob rau hauv zaub proteins.

Cherry

Cov txiv hmab txiv ntoo no yog qhov chaw ntawm cov vitamins A thiab C, potassium, fiber ntau thiab quercetin. 100 kcal yog ib khob ntawm kev txaus siab.

Cheese

Qhov loj me me rau 100 kcal nyob ntawm seb hom cheese. Txawm li cas los xij, cov khoom noj txom ncauj no yog nplua nuj nyob hauv calcium thiab protein.

Salad nrog tuna

Muab ib co tuna nrog Suav cabbage los yog lettuce, ntxiv salsa - ib lub teeb zaub xam lav nplua nuj nyob rau hauv protein thiab fiber yog npaj txhij.

Ib lws suav

Txawm ib tug txiv lws suav loj muaj tsawg calorie ntau ntau. Txiav nws mus rau hauv me me pieces, sprinkle nrog ntsev thiab dub kua txob thiab drizzle nrog zaub roj. Cov khoom noj txom ncauj no muaj vitamin C, antioxidants thiab dej.

Dej khov cappuccino

Iced kas fes nrog mis nyuj muaj tsawg calories yog tias tsis ntxiv qab zib rau nws. Txawm li cas los xij, yog tias koj nyiam haus dej haus no, tsis txhob nco lub sijhawm los haus nws lub caij ntuj sov version.

Tsaus chocolate

Ob peb slices ntawm high-cocoa chocolate tuaj yeem hu ua khoom noj txom ncauj tsawg-calorie. Qhov no delicacy yog heev pab tau: nws txo cov ntshav siab thiab roj cholesterol, invigoates thiab txhim kho lub hlwb ua hauj lwm, thiab nyob rau tib lub sij hawm speeds li metabolism.

Popcorn

Popcorn tsis muaj calorie ntau ntau. Koj tuaj yeem noj 2-3 khob thiab tseem nyob hauv 100 calories. Thiab cov polyphenols hauv paj kws yuav tiv thaiv koj ntawm cov dawb radicals.

Frozen yogurt

Diet version ntawm ice cream, uas yog ua ntau thiab ntau nrov txhua txhua xyoo. Koj tuaj yeem ua noj koj tus kheej hauv cov pwm tshwj xeeb.

Hummus thiab celery

Crispy celery thiab ob peb tablespoons ntawm hummus yog ib qhov chaw ntawm cov nroj tsuag proteins, fiber ntau thiab kab kawm.

Ice tshuaj yej masala

Thiab ntawm no yog lwm version ntawm lub caij ntuj sov haus. Nqa 150 ml ntawm mis nyuj thiab 50 ml dej mus rau ib lub boil, ntxiv dub tshuaj yej thiab txuj lom (cardamom, cinnamon, qhiav, nutmeg, cloves, kua txob). Txias thiab ntxiv dej khov.

Grapefruit

Lub saj ntawm grapefruit dulls tshaib plab, dej refreshes, thiab vitamin C txhim kho cov mob ntawm daim tawv nqaij thiab plaub hau.

Slaw

Txiav lub cabbage thiab carrots, drizzle nrog mov vinegar. Qhov kev sib xyaw no yog nplua nuj nyob hauv cov vitamins thiab minerals thiab muaj calories tsawg.

Cw

Tsuas muaj 7 calories hauv ib lub cw nruab nrab, yog li koj tuaj yeem noj ib lub kaum os nrog lws suav sauce. Cov crustaceans no muaj protein ntau, vitamin B12 thiab selenium.

Gazpacho

Txiv lws suav, cucumbers, peppers, dos - ib txwm Spanish kua zaub yog nplua nuj nyob rau hauv cov as-ham, tab sis tsawg calories.

Melon kua zaub

Yog tias koj tsis nyiam gazpacho, muaj lwm lub caij ntuj sov kua zaub - kua zaub melon. Muab ib khob ntawm melon, ib daim ntawm avocado, thiab mint nyob rau hauv ib tug blender rau lub teeb, crispy, vitamin A-nplua nuj khoom txom ncauj.

Qab zib peas

Fresh ntsuab peas muaj ntau cov vitamins, minerals thiab fiber. Tsis tas li ntawd, nws lom zem heev kom tau tawm ntawm cov pods - ib yam li thaum koj tseem yog menyuam yaus.

Raspberries thiab walnuts

Ob peb walnuts thiab ¾ khob ntawm raspberries muab 6 grams fiber ntau thiab noj qab nyob zoo omega-3 fatty acids. Ib qho khoom noj txom ncauj uas yuav txaus siab rau koj txoj kev tshaib kev nqhis ntev.

Qab zib

Cov qos yaj ywm qab zib muaj ntau hauv beta-carotene, magnesium, thiab noj qab nyob zoo carbs. Tsuas yog drizzle vinegar thiab txiv roj roj tshaj lub tuber siav thiab txaus siab rau.

Txiv hmab txiv ntoo ice

Cov txee muaj tag nrho cov khoom qab zib npaj txhij, tab sis vim li cas koj thiaj xav tau qab zib ntau? Ua popsicles koj tus kheej, thiab nrog tib calories, koj tau txais ntau cov vitamins.

Txiv nkhaus taw

100 kcal ntawm txiv nkhaus taw yog 3 grams fiber ntau, 77% ntawm cov vitamin A txhua hnub thiab tus nqi ntawm cov vitamin C txhua hnub.

Quinoa zaub xam lav

Ib nrab khob ntawm quinoa, qee cov zaub txhwb thiab kua txiv qaub yog daim ntawv qhia yooj yim tshaj plaws rau cov khoom noj txom ncauj tsis muaj protein ntau.