Nws yog qhov tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib los soj ntsuam lawv cov zaub mov noj, nrog rau qhov ntau thiab qhov tsis zoo ntawm cov calories tau noj. Yog tias koj xav tias koj tshaib plab, lossis koj muaj lub cev qoj ib ce ntev dua 30 feeb, koj yuav tsum muaj khoom noj txom ncauj, uas, ntawm ib sab tes yuav pab kom koj muaj kev tshaib plab, ntawm qhov tod tes, nws yuav tsis ua rau dhia ntshav qab zib. Peb nthuav 8 cov khoom noj txom ncauj thiab cov khoom noj kom raug ntawm qhov pom no.
Ceev
Nyob rau hauv tag nrho, ib txhais tes ntawm cov noob txiv (kwv yees li 40 g) yog khoom noj txom ncauj zoo nrog cov me me ntawm carbohydrates. Almonds, hazelnuts, walnuts, macadamia, cashews, pistachios lossis txiv laum huab xeeb yog txhua yam nplua nuj hauv fiber ntau thiab cov rog zoo. Nco ntsoov xaiv cov tsis muaj qab hau lossis ntsev me ntsis.
Cheese
Cov kab mob uas muaj rog tsawg, xws li ricotta thiab mozzarella, muaj protein ntau thiab pab tswj cov ntshav qab zib. Haum rau khoom noj txom ncauj thiab tsev cheese. Nqa txog 50 g ntawm tsev cheese, ntxiv qee cov txiv ntoo thiab ntxiv cov ncuav cij nrog ricotta.
Hmoob Hummus
Yog lawm, nws muaj carbohydrates, tab sis lawv maj mam zom. Qhov no txhais tau hais tias koj lub cev tsis nqus lawv sai npaum li lwm tus, thiab qab zib yuav nkag rau cov hlab ntshav zuj zus, yam tsis muaj kev cuam tshuam dab tsi. Chickpeas hauv hummus muaj cov tshuaj fiber ntau thiab protein ntau, uas yuav ua rau muaj lub siab xav zoo. Siv nws ua kua zaub los yog kis ntawm cov hmoov nplej me me.
Cov qe
Protein omelet yog cov zaub mov muaj protein ntau zoo kawg nkaus. Koj tuaj yeem muab rhaub ob peb lub qe tawv thiab muab khaws cia kom ceev.
Yogurt
Txiav cov txiv ntoo tshiab rau hauv cov kua mis nyeem yog tsis muaj calorie thiab tau txais cov khoom qab zib uas tsis muaj cov khoom noj ntxiv los sis ua khoom txom ncauj ua ntej kev cob qhia. Yog tias koj nyiam ntsev ntau, ntxiv cov tshuaj ntsuab thiab cov txuj lom uas koj nyiam rau nws, thiab poob cov zaub los yog pretzels nrog cov ntsev tsawg nyob hauv cov kua mis nyeem qaub.
Paj Kws
Lub cev ntawm paj kws nyob rau hauv ib lub hnab qhaub cij. Koj tuaj yeem ntxiv lub chij ntawm ntsev rau nkig nrog kev lom zem ntau dua.
Avocado
Avocado yog ib lub txiv uas qab qab nws tus kheej, tab sis koj tuaj yeem ua ib qho khoom noj txom ncauj uas ntxim nyiam dua. Mash 3 avocados, ntxiv salsa, me ntsis cilantro thiab kua txiv qaub, thiab voila - koj tau txais guacamole. Ib feem ntawm 50 g muaj tsuas yog 20 g ntawm carbohydrates.
Tuna
70-100 g cov kaus poom tuna nrog plaub cov hmoov nplej tsis zoo yog cov khoom noj txom ncauj zoo tshaj plaws uas yuav nyuaj rau koj cov ntshav qab zib kom siab.
