Rau noj qab nyob zoo thiab nplua nuj pluas tshais thiab pab nyob rau hauv yuag poob

Rau noj qab nyob zoo thiab nplua nuj pluas tshais thiab pab nyob rau hauv yuag poob

Noj tshais noj qab haus huv teeb tsa lub suab rau ib hnub noj qab haus huv, thiab koom nrog cov nplej tag nrho rau hauv koj txoj haujlwm thaum sawv ntxov tuaj yeem yog qhov hloov pauv, tshwj xeeb tshaj yog tias ib tus neeg taug kev poob phaus.

Tag nrho cov nplej yog nplua nuj nyob rau hauv fiber ntau, vitamins, minerals, thiab antioxidants, ua rau lawv yog ib qho kev xaiv zoo rau cov neeg uas xav kom poob phaus.

Raws li Strawberrydelinyc lub vev xaib, muaj plaub cov tshuaj thaum sawv ntxov-tom qab uas tuaj yeem pab txo qhov hnyav thiab txhim kho kev noj qab haus huv, raws li hauv qab no:

1. Oats: Oats yog ib qho khoom noj tseem ceeb thaum nws los txog rau qhov hnyav. Nws yog tag nrho ntawm soluble fiber, tshwj xeeb tshaj yog beta-glucan, uas pab ua kom koj xis nyob ntev. Fiber kuj tseem pab txhim kho cov ntshav qab zib kom ruaj khov thiab txo qis kev ntshaw rau cov zaub mov tsis zoo.

2. Quinoa: Quinoa feem ntau hu ua "supergrain" vim nws cov khoom noj muaj txiaj ntsig zoo. Nws muaj tag nrho cuaj qhov tseem ceeb amino acids, ua rau nws ua tiav cov protein. Quinoa nplej tseem muaj feem pua ​​​​ntawm fiber ntau thiab muaj qhov ntsuas glycemic qis, uas pab tswj cov ntshav qab zib thiab tswj kev qab los noj mov.

3. Brown mov: Brown mov yog suav tias yog ib qho ntawm tag nrho cov nplej uas muaj ntau yam kev noj qab haus huv, vim nws yog nplua nuj nyob rau hauv fiber, vitamins thiab minerals thaum muaj calories tsawg dua piv rau nws cov nplej dawb.

4. Buckwheat: Txawm tias nws lub npe, buckwheat, los yog feem ntau paub sprout, tsis yog hom nplej lossis nplej. Nws yog gluten-dawb noob uas muaj ntau cov as-ham. Nws muaj cov feem pua ​​​​ntawm cov protein thiab fiber ntau, uas ua rau nws xaiv zoo rau kev tswj qhov hnyav.

Cov lus qhia tseem ceeb

Cov kws tshaj lij muab ntau cov lus qhia tseem ceeb thaum muab cov nplej rau hauv kev noj haus raws li ib feem ntawm txoj kev npaj poob phaus:

• Tswj cov khoom noj: Txawm hais tias cov nplej tag nrho muaj kev noj qab haus huv, kev tswj lawv cov feem yog qhov tseem ceeb rau kev poob phaus. Pom zoo qhov ntau thiab tsawg yuav tsum tau ua raws li kom tsis txhob overeating.

• Ntxiv cov protein: txhawm rau txhim kho qhov kev xav ntawm qhov puv hauv cov pluas tshais, koj yuav tsum ntxiv cov protein ntau, xws li Greek yogurt, cheese, lossis txiv ntoo.

• Txo cov suab thaj ntxiv: Koj yuav tsum tau xyuam xim rau cov suab thaj ntxiv rau thaum sawv ntxov cereals. Nws raug nquahu kom xaiv ntau yam tsis muaj qab zib thiab siv cov khoom qab zib xws li zib ntab lossis maple phoov hauv qhov nruab nrab.

• Muab cov txiv hmab txiv ntoo tshiab: Cov txiv hmab txiv ntoo tshiab ntxiv tsw rau koj cov pluas noj thaum sawv ntxov, nrog rau muab cov vitamins, minerals thiab fiber ntau ntxiv hauv koj pluas tshais.

Maguy Farah lub horoscope twv ua ntej rau xyoo 2023