1. Cov nplej tag nrho
Rice yog xyaum ua zaub mov superstar, tab sis koj yuav tsum xaiv cov nplej tag nrho xim av, qus thiab dub es tsis txhob refined dawb, daj thiab txawm liab. Cov nplej tag nrho muaj cov txiaj ntsig zoo ntawm cov nplej, bran thiab endosperm rau lub plawv noj qab haus huv, fiber ntau thiab antioxidant complex. Cov nplej tag nrho yog ib qho zoo ntxiv rau cov zaub nyoos, kua zaub, noj tshais zoo, thiab nrog zaub nws yog qhov tsim nyog ua noj su. Rice kuj yog nplua nuj nyob rau hauv amino acids thiab noj qab nyob zoo carbohydrates.
2. Ci zaub
Roasted zaub tuaj yeem khaws cia hauv lub tub yees kom zoo thiab yog li yooj yim khaws cia rau ib lub lim tiam. Lawv yooj yim rau reheat. Cia li muab lawv tso rau hauv lub lauj kaub tais diav, tos 10 feeb thiab txaus siab rau noj hmo qab. Sim roasting qos yaj ywm qab zib, broccoli, butternut squash nrog beets, dos, parsnips, thiab turnips.
3. Txig Quinoa
Yog tias koj tsis nyiam mov, sim quinoa. Nws tsis tsuas yog muaj protein ntau, tab sis kuj muaj cov hmoov txhuv nplej siab tsawg. Quinoa porridge rau pluas tshais, broccoli zaub xam lav rau pluas su, thiab quinoa thiab cov txuj lom rau noj hmo yog cov kev xaiv zoo rau lub teeb thiab noj zaub mov zoo.
4. Taum thiab lentils
Taum thiab lentils yuav yog ib qho khoom plig rau koj yog tias koj cov hnyuv ua rau lawv zoo. Nws yog ib qho zoo heev vegan chili muaj thiab qhov zoo tshaj plaws ntxiv rau txhua yam zaub xam lav, kua zaub lossis burrito. Legumes muaj hlau, protein thiab fiber ntau. Txawm li cas los xij, yog tias koj muaj teeb meem nrog kev zom zaub mov, nco ntsoov tsau cov taum ua ntej haus.
5. Oats
Oatmeal yog lwm hom cereal uas tuaj yeem npaj ua ntej. Piv txwv li, koj muaj peev xwm ncuav dej tshaj oatmeal thiab muab tso rau hauv lub tub yees thaum hmo ntuj. Thaum sawv ntxov koj tuaj yeem txaus siab rau oatmeal qab. Lwm qhov zoo ntawm txoj kev no yog tias nws tsis tas yuav ua noj, thiab oatmeal yooj yim dua rau zom.
6.Smoothies
Nws yog ib lub tswv yim zoo los npaj koj cov khoom xyaw smoothie ua ntej. Npaj cov txiv hmab txiv ntoo thiab zaub uas tuaj yeem siv rau hauv smoothies, khov lawv kom thaum sawv ntxov koj tsuas yog yuav tsum tau muab tso rau hauv ib rab. Txoj kev sau qoob no pab khaws cov vitamins thiab minerals.
7. Ib qho sib xyaw ntawm cov txiv ntoo thiab txiv hmab txiv ntoo qhuav
Qhov no yog ib qho khoom noj txom ncauj zoo heev uas tsim nyog npaj ua ntej thiab nco ntsoov nrog koj. Cov khw muag khoom feem ntau muaj suab thaj thiab butter, thiab lawv feem ntau kim heev. Ua koj tus kheej los ntawm kev sib xyaw koj nyiam cov txiv ntoo nyoos, noob, thiab ob peb txiv hmab txiv ntoo qhuav xws li raisins lossis figs. Qhov sib tov no yog qhov zoo ntawm cov protein thiab fiber ntau tib lub sijhawm.
8. Zaub xam lav
Zaub xam lav yog lwm qhov kev xaiv uas yuav tsum tau nyob hauv lub tub yees. Npaj nws ua ntej ntawm lub sijhawm, tab sis tsis txhob caij nws. Piv txwv li, muab qee cov kale, spinach, romaine lettuce, txiv lws suav, dib, thiab lwm yam zaub uas koj nyiam. Tom qab ntawd koj tsuas yog yuav tsum tau caij lawv - koj tuaj yeem ntxiv avocado muab tshuaj txhuam raws li kev hnav khaub ncaws ntuj. Los yog ua cov kua ntses (kuj ua ntej) thiab tso rau hauv lwm lub thawv. Ua kom cov zaub xam lav txawm tias tastier, koj tuaj yeem ntxiv ntau cov cereals thiab legumes rau nws.
9. Zaub thiab txiv hmab txiv ntoo
Txiav carrots, celery, dib, txiv kab ntxwv, txiv apples rau hauv ntev strips, npaj berries thiab txiv lws suav txiv lws suav, ntim rau hauv ib feem nyob rau hauv zip hnab thiab muab tso rau hauv lub tub yees, thiab ces koj tsuas yog yuav tsum coj lawv nrog koj. Nrog cov khoom noj txom ncauj noj qab haus huv ntawm tes, koj tau lees tias tsis ncav cuag cov ncuav qab zib, chips, lossis khoom qab zib.
10. Chia paj npleg
Ntawm chav kawm, thaum kawg peb tshuav qhov qab tshaj plaws - chia pudding. Ua cov khoom qab zib no los ntawm kev sib xyaw ua ke cov hmoov cocoa nyoos, stevia, chia, berries thiab txiv ntoo los yog kua mis nyuj thiab qee cov oatmeal. Koj tuaj yeem ntxiv cov superfoods rau cov khoom qab zib no. Khaws chia pudding rau hauv lub khob airtight hauv lub tub yees kom koj ib txwm muaj pluas tshais ceev los yog khoom noj txom ncauj ntawm tes.
Paub txog cov lus zais no, koj tuaj yeem yooj yim ua noj porridge hauv lub cooker qeeb, ci zaub hauv qhov cub, txiav cov zaub xam lav rau hauv feem thiab ua ib qho kev npaj smoothie.