Daim ntawv qhia noj tshais - Yuav noj dab tsi thaum sawv ntxov kom poob phaus?

Noj tshais yog pluas mov tseem ceeb tshaj plaws ntawm hnub. Tshwj xeeb tshaj yog rau cov uas sim poob phaus. Noj cov zaub mov zoo rau pluas tshais yuav muab lub zog koj xav tau nyob rau ib hnub thiab tiv thaiv kev noj ntau dhau rau hnub so. Yog tias koj tsis noj tshais, koj yuav xav tias tshaib plab tom qab hnub ntawd thiab noj ntau dua thaum noj su. Nws kuj tau txiav txim siab tias cov neeg uas tsis noj tshais yuav xaiv tsis zoo tom qab hnub. Qee cov kev tshawb fawb tau txiav txim siab tias noj tshais tuaj yeem txo cov calories tag nrho los ntawm 400 calories. Yog tias koj xav paub dab tsi noj thaum sawv ntxov kom poob phaus, xyuas cov npe hauv qab no. Cov zaub mov noj pluas tshais kuj tseem yuav pab tau rau koj.

Yuav noj dab tsi thaum sawv ntxov kom poob phaus?

• qe

qeNws yog ib qho ntawm cov khoom noj muaj txiaj ntsig thiab qab tshaj plaws. Cov kev tshawb fawb tau txiav txim siab tias noj qe rau pluas tshais muab kev nkag siab ntawm satiety. Nws kuj txo cov calorie kom tsawg ntawm cov pluas noj tom ntej. Nws tswj cov ntshav qab zib thiab qib insulin.

• Yogurt

Yogurtmuaj protein ntau. Protein curbs tshaib plab. Nws muaj cov nyhuv thermal ntau dua li cov rog thiab carbohydrates. Lub sij hawm thermal effect yog hais txog qhov nce ntawm cov metabolism hauv uas tshwm sim tom qab noj mov.

Ib qho laj thawj yogurt thiab lwm yam khoom siv mis nyuj pab kom poob phaus yog vim lawv nce qib ntawm satiety hormones xws li PYY thiab GLP-1. Noj nws nrog txiv hmab txiv ntoo lossis lwm yam txiv hmab txiv ntoo los txhawb cov vitamin, ntxhia, thiab fiber ntau cov ntsiab lus ntawm yogurt.

• kas fes

kas fesMuaj caffeine, uas txhim kho kev ceeb toom thiab kev puas siab puas ntsws. Caffeine accelerates metabolism thiab pab hlawv rog. Nws kuj yog nplua nuj nyob rau hauv antioxidants uas txo qhov mob. Nws tiv thaiv cov hlwb hauv cov hlab ntsha thiab txo qhov kev pheej hmoo ntawm ntshav qab zib thiab kab mob siab.

• Rolled oats

Rolled oats, Nws yog kev xaiv noj tshais noj qab haus huv. Nws yog tsim los ntawm av oats thiab muaj ib tug tshwj xeeb fiber hu ua beta-glucan. Cov fiber ntau no muaj ntau yam txiaj ntsig. Ib tug ntawm lawv yog satiety. Txhawm rau kom cov protein ntau ntawm koj cov pluas tshais oatmeal, ua rau nws nrog mis nyuj es tsis txhob dej.

• chia noob

chia noobyog noj qab haus huv. Nws yog ib qho ntawm qhov zoo tshaj plaws ntawm fiber ntau. 28 grams ntawm chia noob muab 11 grams fiber ntau. Dab tsi ntxiv, qee qhov fiber ntau hauv chia noob yog soluble fiber. Soluble fiber tsub kom cov zaub mov dhau ntawm lub plab zom mov thiab ua rau koj xav tias tag nrho. Chia noob kuj tseem muaj cov tshuaj antioxidants. Nws tiv thaiv cov hlwb los ntawm cov molecules tsis ruaj khov hu ua dawb radicals.

• txiv hmab txiv ntoo

Berries xws li blueberries, raspberries, strawberries thiab blackberries yog nplua nuj nyob rau hauv antioxidants. Nws qis dua hauv qab zib dua li cov txiv hmab txiv ntoo thiab muaj fiber ntau. Txhawm rau noj berries rau pluas tshais, noj lawv nrog yogurt lossis cheese.

• Ceev

Ceev Lawv yog cov khoom noj qab, txaus siab thiab noj qab nyob zoo. Lawv yog cov khoom noj zoo heev uas tuaj yeem noj rau pluas tshais vim nws pab kom muaj kev noj qab haus huv.

Txawm hais tias cov txiv ntoo muaj calorie ntau ntau, cov kev tshawb fawb pom tau tias tag nrho cov rog uas lawv muaj yog nqus tau. Cov txiv ntoo kuj tseem paub tias txhim kho cov kab mob hauv lub plawv, txo qis insulin tsis kam thiab txo qhov mob.

Cov txiv ntoo ntawm txhua yam muaj ntau hauv magnesium, potassium, thiab monounsaturated rog, uas yog ib qho tseem ceeb rau kev noj qab haus huv lub plawv. Cov txiv ntoo uas koj ntxiv rau yogurt, cheese lossis oatmeal ua rau muaj txiaj ntsig zoo ntawm pluas tshais.

• Tshuaj yej ntsuab

Tshuaj yej ntsuabNws yog ib qho ntawm cov dej haus zoo tshaj plaws paub. Nws muaj caffeine uas boosts lub metabolism thiab elevates lub mus ob peb vas.

• Txiv Hmab Txiv Ntoo

Txiv hmab txiv ntoo, uas yog indispensable rau noj tshais, muaj cov vitamins, potassium, fiber ntau thiab muaj calories tsawg. Nws yog qhov ua tau zoo heev vim nws cov fiber ntau thiab dej cov ntsiab lus. Noj txiv hmab txiv ntoo nrog qe, cheese los yog yogurt. Ua kom koj puv sijhawm nrog noj tshais zoo.

• Cov noob flax

Cov noob flaxNws yog nplua nuj nyob rau hauv soluble fiber. Qhov no ua rau koj xav tias tag nrho txawm tias ntev tom qab noj mov. Nws kuj tseem txo cov ntshav qab zib los ntawm kev ua kom cov insulin rhiab heev. Txhawm rau kom cov fiber ntau thiab cov ntsiab lus antioxidant ntawm koj noj tshais, koj tuaj yeem ntxiv flaxseed rau yogurt lossis cheese.

• Curd cheese

Curd cheese yog ib qho khoom noj tshais zoo heev. Nws muaj cov protein ntau, uas ua kom cov metabolism hauv lub cev, ua rau muaj kev xav ntawm satiety thiab suppresses cov tshuaj hormone ghrelin tshaib plab. Poob qhov hnyav nyob rau hauv tag nrho cov rog curd cheese Conjugated linoleic acid (CLA) pom. 1 khob ntawm curd cheese muab 25 grams protein. Ntxiv cov txiv hmab txiv ntoo thiab flaxseeds los yog txiv ntoo kom nws muaj txiaj ntsig zoo dua.

Noj tshais zaub mov

Thaum noj zaub mov, peb xav txog dab tsi noj tshais. Yog tias koj xav kom noj tshais noj qab nyob zoo thiab poob phaus, ua tib zoo saib cov zaub mov noj tshais hauv qab no.

Ci qos yaj ywm Pancakes 

ntaub ntawv

•  3 qos yaj ywm
•  2 tablespoons txiv roj roj
•  2 ouj
•  4 dia yoghurt
•  Ib nrab khob hmoov nplej
•  1 rab diav ntsev
•  Ib teaspoon ntawm kua txob dub
•  1/4 khob ntawm dill
• ib nrab dos

Yuav ua li cas yog nws ua tiav?

• Boil lub qos yaj ywm thiab grate lawv.
• Teem lub qhov cub rau 170 degrees.
• Grate lub dos thiab ntws dej ntau dhau.
• Muab cov qos yaj ywm thiab dos tso rau hauv ib lub tais.
• Ntxiv lwm cov khoom xyaw, tshwj tsis yog hmoov nplej, thiab knead rau hauv ib lub khob noom cookie.
• Ntxiv cov hmoov nplej sifted. Cia lub khob noom cookie ua los ntawm tes.
• Teem cov qos yaj ywm pancakes hauv cov duab tiaj tus nrog koj txhais tes ntawm lub tais ci ci nrog daim ntawv greaseproof.
• Ci hauv qhov cub rau 15 feeb raws li kev tswj hwm. 

Noj tshais ceev hauv ib lub thawv ntim 

ntaub ntawv

•  5 tablespoon ntawm oatmeal
•  1 teaspoon zib mu
•  3/4 khob mis
•  ib nrab ib teaspoon ntawm cinnamon
•  3 almonds nyoos
•  4 walnut kernels
•  Ib nrab txiv tsawb nruab nrab
•  1 teaspoon ntawm nutmeg

Yuav ua li cas yog nws ua tiav?

• Nqa oatmeal rau hauv ib lub thawv. 
• Ntxiv cov mis nyuj rau saum. 
• Tom qab ntawd ntxiv cinnamon thiab zib mu thiab sib tov. 
• Kaw kom nruj thiab cia nws nyob hauv lub tub yees thaum hmo ntuj.
• Tev thiab hlais cov txiv tsawb.
• Txiav cov walnuts thiab almonds rau hauv loj pieces.
• Sib tov cov oats uas tau tos hauv lub tub yees thiab softened nrog txiv tsawb, txiv maj phaub grated, crushed almonds thiab walnuts.

Qe hauv Muffin Pwm

ntaub ntawv

•  6 ouj
•  1 kua txob liab
•  ib teaspoon ntsev
•  1 teaspoon ntawm dub kua txob
•  50 grams ntawm cheese
•  1 diav butter
•  6 txiv lws suav
•  1 teaspoon ntawm thyme

Yuav ua li cas yog nws ua tiav?

• Tshem cov noob los ntawm nruab nrab ntawm cov kua txob liab thiab chop nws.
• Txiav cov txiv lws suav rau hauv ib nrab. Chop feta cheese rau hauv me me cubes.
• Roj rau sab hauv ntawm lub muffin tin nrog butter los yog txiv roj roj.
• Muab cov kua txob, txiv lws suav thiab cheese sib npaug rau hauv ntim. Drizzle txiv roj roj tshaj lawv. Ntxiv cov txuj lom thiab ntsev thiab sib tov zoo.
• Muab cov qe tso rau hauv txhua lub ncuav muffin. Ntxiv ntsev thiab kua txob rau nws. Muab tso rau hauv qhov cub preheated rau 180 degrees.
• Noj cov qe rau 10-15 feeb raws li koj saj. 
• Tom qab muab nws tawm thiab cia nws so rau ob peb feeb, siv rab riam tshem tawm txhua qhov chaw uas nyob ntawm ntug.

Pob Kws Pancakes

ntaub ntawv

•  1 thiab ib nrab khob ntawm organic whole wheat hmoov
•  2 ouj
•  1 khob mis nyuj muaj roj tsawg
•  1 pob ntawv ci hmoov
•  2 tablespoons ntawm agave syrup
•  4 tee ntawm vanilla extract

Yuav ua li cas yog nws ua tiav?

• Muab cov qe tso rau hauv ib lub tais sib tov. Yog tias koj tab tom yuav npaj cov pancakes qab zib, ntxiv agave phoov thiab vanilla extract thiab nplawm kom txog thaum koj tau txais cov kua dej me ntsis foamy homogeneous.
• Ntxiv cov mis nyuj muaj roj tsawg me ntsis thiab sib tov ntxiv.
• Sib tov cov hmoov nplej tag nrho cov hmoov nplej thiab ci hmoov thiab ntxiv rau cov kua sib tov tom qab sifting.
• Sib tov kom txog thaum koj tau txais lub ncuav mog qab zib sib xyaw.
• Ua kom sov koj lub lauj kaub uas tsis yog nplaum, ceev faj tsis txhob hlawv nws.
• Yog tias koj xav tau, koj tuaj yeem ua kom koj txoj haujlwm los ntawm kev tso 1-2 tee roj, tab sis yog tias koj them sai sai rau cov calories uas koj tau txais, ncuav 1 diav ntawm pancake batter rau hauv lub lauj kaub uas tsis muaj roj.
• Tom qab ncuav lub khob noom cookie, tig lub qhov cub me ntsis.
• Tig lub pancake siav rau ib sab thiab ua noj rau lwm sab hauv tib txoj kev.
• Koj tuaj yeem siv zib ntab, agave syrup lossis maple phoov thaum noj. Cov txiv hmab txiv ntoo tshiab yuav zoo heev.

Noj tshais qos yaj ywm

ntaub ntawv

• 3 qos yaj ywm
• 1 dos
• 3 ntsuab kua txob
• 3 tablespoons roj
• Peb qe
• 4-5 sausages

Yuav ua li cas yog nws ua tiav?

• Ua ntej, pib los ntawm chopping lub dos thiab kib nyob rau hauv roj. 
• Chop cov kua txob ntsuab thiab cov hnyuv ntxwm rau hauv me me thiab txuas ntxiv kib.
• Tom qab dicing lub qos yaj ywm rau hauv cubes, ntxiv nws thiab txuas ntxiv sib tov.
• Muab cov qe tso rau hauv ib lub tais thiab ntxiv ntsev, kua txob thiab chili flakes thiab sib tov. 
• Tom qab ntawd ncuav nws hla lub qos yaj ywm ci thiab kaw lub hau ntawm lub lauj kaub thiab tig lub qhov cub. Ua noj me ntsis.
• Tom qab ntawd, ncuav lub grated cheddar cheese rau nws thiab ua hauj lwm los ntawm zawv zawg lub lauj kaub rau ntawm lub phaj tsis hloov nws cov duab tom qab nws melts.

Noj tshais Roasted Pepper

ntaub ntawv

• 2 kg ntawm meaty txiv lws suav 
• 3 kg ntawm kua txob liab 
• 2 kg ntawm eggplant 
• 1 lub taub hau ntawm qej 
• 8-10 peppers kub 
• Ib nrab ib khob ntawm txiv roj roj thiab ib nrab ib khob roj 
• Ib nrab ib teaspoon ntawm vinegar 
• ntsev 
• 1 teaspoon cumin 
• 1 teaspoon ntawm thyme

Yuav ua li cas yog nws ua tiav?

• Ci peppers thiab eggplants thiab tev lawv. 
• Tev cov tawv nqaij ntawm txiv lws suav, txiav rau hauv cubes thiab muab tso rau hauv lub lauj kaub. 
• Ntxiv cov kua txob kub thiab qej thiab cia nws boil.
• Tev cov tawv nqaij ntawm roasted peppers thiab eggplants thiab chop lawv mus rau hauv me me pieces, muab pov rau hauv txiv lws suav thiab cia lawv boil.
• Thaum cov txiv lws suav boil kom txog thaum lawv cov dej evaporates, ntxiv lwm cov khoom xyaw, boil rau lwm kaum feeb thiab tshem tawm ntawm lub qhov cub.

Qe Toast

ntaub ntawv 

• 1 wholemeal qhob cij
• Cheddar cheese 
• txiv lws suav 
• 1 ouj 
• Zaub txhwb qaib 
• Chilli hmoov, kua txob dub, ntsev

Yuav ua li cas yog nws ua tiav?

• Faib lub khob cij rau hauv nruab nrab, muab cheddar thiab txiv lws suav ntawm nws thiab ua noj rau hauv lub toaster.
• Nyob rau hauv ib lub tais, muab lub qe, finely tws parsley, liab kua txob flakes, kua txob dub thiab ntsev thiab whisk zoo. Spread nws on toast breads nrog kev pab los ntawm lub qe txhuam, 
• Fry lub xeem qe toast nyob rau hauv ib lub lauj kaub nrog melted margarine.

Ntsuab Omelet

ntaub ntawv

• 2 ouj
• 1 teaspoon ntawm butter
• 1 ntsuab dos
• Ib pinch ntawm tws parsley
• 1 tablespoon tws tshiab basil

Yuav ua li cas yog nws ua tiav?

• Yeej lub qe kom zoo, ntxiv tag nrho cov khoom xyaw tshwj tsis yog butter. 
• Ntxiv koj cov roj rau lub lauj kaub kub thiab ncuav qhov sib tov.

Avocado Toast

ntaub ntawv

• 1 nyias slices ntawm whole grain qhob cij
• ¼ avocado
• 1 lub qe
• ib nrab txiv lws suav
• Liab kua txob, ntsev, kua txob

Yuav ua li cas yog nws ua tiav?

• Ci lub ncuav nyob rau hauv ib lub skillet los yog nyob rau hauv lub toaster. 
• Noj lub qe nyob rau hauv ib lub lauj kaub uas tsis muaj roj thiab muab tso rau ntawm lub khob cij. 
• Ntxiv lwm cov khoom xyaw rau nws.

Qe mov

ntaub ntawv

• 1 lub qe
• 2 tablespoons mis nyuj
• 1-2 slices ntawm whole wheat bread
• 8-10 strawberries
• 1 tablespoons zib mu

Yuav ua li cas yog nws ua tiav?

• Sib tov qe thiab mis nyuj thiab sib tov lub khob cij los ntawm pem hauv ntej mus rau sab nraum qab. 
• Fry nyob rau hauv ib lub skillet uas tsis yog-stick kom txog thaum lub saum yog browned. 
• Flavor nrog strawberries thiab zib mu.

Apple Smoothie

ntaub ntawv

• 1 thiab ib nrab khob mis nyuj
• 1 medium liab kua txob
• Ib tablespoon ntawm yogurt
• Ib nrab khob ntawm almonds
• 1/4 teaspoon cinnamon
• 1 teaspoon zib mu

Yuav ua li cas yog nws ua tiav?

• Tev daim tawv nqaij ntawm cov kua liab, uas koj txiav rau hauv plaub qhov sib npaug thiab tshem tawm cov tub ntxhais qhov chaw.
• Muab cov mis nyuj txias rau hauv lub blender.
• Ntxiv cov yogurt, txiv apples, almond kernels, zib mu thiab cinnamon rau cov mis nyuj.
• Tom qab sib tov tag nrho cov khoom xyaw nyob rau hauv lub blender kom txog thaum lawv ua puree, pab txias yam tsis tos.

Atom 

ntaub ntawv

• 2 khob mis nyuj txhua hnub
• 1 loj txiv tsawb
• 1 kiwi
• 2 teaspoons ntawm nutella
• 1 thiab ib nrab teaspoons ntawm zib mu

Yuav ua li cas yog nws ua tiav?

• Muab tag nrho cov khoom xyaw rau hauv lub blender thiab sib tov kom txog thaum homogeneous.

Cov ntaub ntawv: 1