Quick oatmeal nrog fillers
Instant oatmeal feem ntau muaj suab thaj thiab sodium. Feem ntau, cov hnab noj tshais tam sim ntawd muaj li ntawm rau grams qab zib thiab 140 milligrams ntawm sodium ib zaug. Saib thawj cov khoom xyaw hauv qhov muaj pes tsawg leeg, ntawm cov uas oats yuav tsum tuav ib txoj haujlwm ua. Nws yog qhov zoo dua los yuav cov oatmeal ntev ntev thiab ua rau nws nrog cinnamon, nutmeg thiab txiv hmab txiv ntoo tshiab.
muaj yeeb yuj pasta
Feem ntau koj tuaj yeem pom ntsuab thiab liab pasta seasoned nrog spinach los yog txiv lws suav ntawm lub khw muag khoom. Txawm li cas los xij, cov ntsiab lus ntawm cov zaub hauv lawv yog tsawg heev uas nws tsis cuam tshuam cov txiaj ntsig ntawm cov khoom hauv txhua txoj kev, uas yog, cov no yog tib cov nplej zom ua los ntawm cov hmoov nplej thawj zaug. Yog tias koj xav ua "zaub zaub" pasta, nws yog qhov zoo tshaj los ua zucchini los yog taub dag pasta. Los yog xaiv cov nplej nplej tag nrho.
Pretzels thiab dryers
Qhov no tu siab heev. Pretzels zoo li German pretzels thiab tshuab ziab khaub ncaws feem ntau yog tsim los ntawm qab zib. Cov zaub mov no tsis muaj cov as-ham uas noj qab haus huv thiab tsis txaus siab rau kev tshaib kev nqhis, yog li cov neeg nyiam noj cov khoom noj txom ncauj no zoo li cov noob.
zaub chips
Chips - lawv yog chips nyob rau hauv teb chaws Africa. Nws tsis muaj teeb meem yog tias lawv tau tsim los ntawm beets lossis qos yaj ywm, nyob rau hauv txhua rooj plaub lawv tau kib hauv cov roj loj loj thiab generously sprinkled nrog ntsev thiab txuj lom. Frying txheej txheem siv saturated thiab trans fats. Zaub chips muaj tib tus naj npawb ntawm calorie ntau ntau li niaj zaus. Sim ci vegan kale, zaub ntug hauv paus thiab zucchini chips hauv tsev. Txoj kev no koj tuaj yeem taug qab cov roj thiab ntsev.
Lub raj mis smoothies
Cov dej haus uas xav tias noj qab haus huv feem ntau yog ua nrog kua txiv hmab txiv ntoo thiab qab zib, uas ntxiv cov calories npliag rau nws. Cia li xav txog: ib lub raj mis me me tuaj yeem muaj 200 mus rau 1000 calories, ib mus rau 30 grams rog, thiab 15 mus rau 100 grams ntxiv qab zib. Es tsis txhob yuav lub foob pob hluav taws uas npaj txhij, ua rau koj tus kheej smoothies siv cov txiv hmab txiv ntoo khov, txiv hmab txiv ntoo, cov mis nyuj cog, yogurt, thiab cov hmoov protein.
"Kev noj haus" cov zaub mov khov
Cov zaub mov khov uas muag hauv qab qhov ntsuas ntawm cov calories tsawg feem ntau tsis muaj zaub thiab cov nplej tag nrho, khav theeb cov ntsiab lus calorie tsawg heev. Lawv tsis saturate zoo, thiab ib tug neeg sai sai pib xav tias tshaib plab. Cov zaub mov no zoo li muaj cov sodium kom lawv tshiab (nyob zoo, tsam plab!). Koj qhov thawj koom ruam zoo tshaj plaws yog ua koj tus kheej noj su. Koj tuaj yeem khov qee cov zaub mov kom koj tuaj yeem ua rau koj tus kheej noj su sai sai.
Vegan nqaij lwm txoj kev
Vegan "nqaij" cov khoom lag luam, xws li hnyuv ntxwm thiab burgers, feem ntau muaj cov khoom xyaw uas tsis zoo xws li cov kua protein ua tiav, roj canola, caramel molasses, thiab xanthus gum. Tsis txhob thauj koj lub cev nrog cov khoom xyaw tsis pom tseeb, xaiv cov khoom noj muaj protein ntau thiab ntuj xws li legumes, lentils, fermented soybeans, thiab txiv ntoo.
Cov kua ntses tsawg
0% lub cev rog = kev noj qab haus huv? Txawm li cas los xij. Zaub xam lav thiab qee cov zaub muaj cov vitamins muaj roj-soluble, cov zaub mov tseem ceeb, thiab antioxidants uas tiv thaiv peb lub cev los ntawm kab mob. Yog tias koj tsis tsw qab nrog cov rog zoo, koj lub cev yuav tsis tuaj yeem nqus cov as-ham uas koj xav tau los ntawm cov zaub xam lav.
Haus kas fes thiab tshuaj yej
Yog, nws yog qhov yooj yim los yuav tshuaj yej lossis kas fes hauv lub raj mis, tshwj xeeb tshaj yog vim lawv qab qab heev! Txawm li cas los xij, lawv muaj qhov poob siab ntawm cov suab thaj lossis nws qhov hloov pauv. Tej zaum koj yuav tsis xav tias ib nrab-liter fwj tshuaj yej muaj yuav luag 5 tablespoons qab zib. Nws yog qhov zoo dua los yuav lub thermos, ncuav tshuaj yej lossis kas fes rau hauv nws, ntxiv dej khov thiab nqa nrog koj.
Tsawg rog cheese
Cov cheese tsis tu ncua muaj cov roj saturated, uas feem ntau cov kws noj zaub mov pom zoo kom txwv. Txawm li cas los xij, cheese kuj muaj protein ntau thiab calcium. Feem ntau, cheese tsis muaj roj muaj roj hmab saj thiab kev ntxhib los mos. Nws tsis yaj hauv koj lub qhov ncauj, nws tsis muaj creamy saj. Hloov chaw, ua kom txaus siab rau koj qhov kev ntshaw rau cheese los ntawm kev pab nws ua ib qho appetizer nrog txiv hmab txiv ntoo los yog tag nrho cov nplej croutons.
Noj dej qab zib
Undoubtedly, Diet Coke muaj tsawg calories thiab qab zib. Tab sis "zero calories" tsis txhais hais tias haus dej tsis cuam tshuam rau koj lub cev txhua txoj kev. Cov piam thaj hloov pauv tuaj yeem ua rau tsam plab thiab roj, thiab qee qhov kev tshawb fawb tau pom tias haus dej qab zib (txawm tias haus dej haus) tuaj yeem ua rau muaj kev noj ntau dhau thiab hnyav, nrog rau kev pheej hmoo ntawm pob txha thiab ntshav qab zib.
acai qab
Lub tais noj qab nyob zoo tuab smoothies thiab txhua hom kev ua kom zoo li noj qab haus huv uas lawv tuaj yeem yooj yim ntxias koj tias lawv noj qab nyob zoo. Qhov tseeb, nws yog ib qho khoom qab zib ntau dua li noj tshais noj qab haus huv. Feem ntau ntawm cov tais no muaj kev sib xyaw ua ke ntawm cov khoom xyaw xws li granola, txiv ntseej butters, txiv maj phaub, txiv hmab txiv ntoo, thiab berries. Feem ntau ib lub tais muaj cov zaub mov noj qab haus huv ntau dua li qhov koj xav tau hauv ib qho zaum. Ua rau koj tus kheej noj qab haus huv lub tais ntawm txiv tsawb thiab berries los yog Greek yogurt los ntawm kev ntxiv koj nyiam txiv hmab txiv ntoo thiab ib diav ntawm tws txiv ntseej.
Tus Tuav Protein
Zoo li ntau cov khoom noj ua tiav, cov khoom noj muaj protein ntau feem ntau ua nrog ntau hom qab zib (beetroot phoov, cane syrup, mov), rog dhau (xws li xibtes thiab roj sunflower), thiab xim thiab tsw. Tsis tas li ntawd, cov khoom noj muaj protein ntau feem ntau muaj cov khoom siv roj xws li sucralose (ib qho qab zib hloov) thiab chicory cag (fiber). Tom qab noj mov zoo li no, koj yuav xav noj sai sai. Tab sis yog tias koj xav noj cov khoom noj tom qab koj qhov kev tawm dag zog, nrhiav cov khoom noj muaj txiaj ntsig zoo nrog cov khoom noj zoo.
Protein los yog noj cov ncuav qab zib
Tej zaum nws yuav zoo li tias cov ncuav qab zib muaj protein thiab calorie tsawg yog ib txoj hauv kev zoo los ua kom txaus siab rau lub qab zib crunch. Txawm li cas los xij, lawv tsis zoo dua li cov ncuav qab zib li niaj zaus. Nws yog qhov zoo dua los ua kom cov ncuav qab zib tsis tu ncua ob peb zaug hauv ib lub lis piam los yog npaj kev noj qab haus huv ntawm oatmeal thiab txiv tsawb. Thiab yog tias koj xav tau cov protein, xaiv cov khoom ntuj: legumes, txiv ntseej, yogurt.
granola
Lub granola koj feem ntau pom ntawm lub khw muag khoom txee muaj ib tuj ntawm calories, rog, thiab qab zib. Qee lub npe tuaj yeem muaj txog 600 calories ib khob ntawm cov khoom qhuav. Tab sis nws tuaj yeem yog ib feem ntawm kev noj qab haus huv! Kawm txog qhov muaj pes tsawg leeg ntawm cov khoom lossis ua noj granola koj tus kheej.
Qaub cream
Pshsh! Koj puas nyiam qhov whipped cream ua suab? Txawm li cas los xij, qhov no tuaj yeem muaj cov pob kws siab fructose pob kws phoov, roj hydrogenated, thiab khoom qab zib. Nws yog qhov zoo dua los yuav cov nplaum nplaum hnyav thiab nplawm koj tus kheej, muab lub suab zoo li no los ntawm lub peev xwm, tab sis hwm koj lub cev.
Yogurt nrog ntxiv
Yogurt yog ib txoj hauv kev yooj yim kom tau cov kab mob probiotic, calcium, protein, thiab vitamin D. Tab sis tsis txhob flavoured yogurts, vim lawv feem ntau muaj suab thaj thiab hmoov txhuv nplej siab, ua rau cov khoom qab zib ntau dua. Artificial sweetened (txawm tias tsis muaj rog) yogurts tuaj yeem ua rau tsam plab thiab roj. Hloov chaw, ntxiv cov txuj lom, vanilla extract, thiab cov txiv hmab txiv ntoo tshiab rau yogurt ntuj.
Kua zaub los ntawm lub kaus poom
Tau kawg, cov kaus poom kua zaub yog ib txoj hauv kev yooj yim los ua noj su sai. Txawm li cas los xij, cov kua zaub no muaj sodium ntau, thiab cov zaub hauv lawv tsis zoo li cov tshiab. Ob leeg xaiv cov kaus poom kua zaub zoo, lossis ua rau koj tus kheej cov kua zaub nrog cov khoom xyaw tshiab.
Txiv ntseej sib tov
Cov txiv ntoo sib xyaw feem ntau suav nrog cov ntsev los yog qab zib, qab zib-qhuav cranberries, thiab chocolate. Lawv kuj muaj roj ntau. Xaiv cov txiv ntoo sib xyaw uas tsuas muaj txiv ntoo thiab ua rau koj sib xyaw hauv tsev nrog raisins, hnub, prunes thiab lwm yam khoom xyaw noj qab haus huv.
Kombucha
Cov khoom noj fermented ib txwm zoo rau kev zom zaub mov thiab kev noj qab haus huv tag nrho, tab sis kombucha yog cov poov xab fermented. Vim hais tias muaj coob tus neeg muaj ntau cov poov xab nyob rau hauv lawv cov hnyuv, haus kommucha tsis tu ncua yog zoo li nchuav roj rau ntawm hluav taws, uas yuav exacerbate microflora imbalances. Xaiv lwm cov khoom noj fermented xws li sauerkraut, pickles, kimchi, thiab kefir, thiab haus kombucha tsis pub ntau tshaj ib lub lim tiam yog tias koj hlub nws heev.
Nyias hnav khaub ncaws
Pre-npaj zaub xam lav hnav khaub ncaws yog tsim nrog cov khoom noj khoom haus uas lub cev tsis xav tau. Txawm hais tias hnav khaub ncaws yog tsim los ntawm cov roj txiv roj, nws feem ntau kuj muaj rapeseed los yog taum roj, nrog rau flavorings. Hloov chaw, ua rau koj tus kheej hnav khaub ncaws hnav nrog cov roj txiv roj roj ntxiv, balsamic lossis kua cider vinegar, thiab Dijon mustard.
Tsawg rog khov yogurt
Ceev faj nrog khov yogurts raws li lawv yog laced nrog lwm yam tsis xav tau - qab zib. Nyob rau hauv ib nrab ib khob ntawm xws li ib tug kho, koj muaj peev xwm nrhiav tau txog li 20 grams qab zib, thaum nyob rau hauv ib tug zoo tib yam ice cream koj muaj peev xwm nrhiav tau tsuas yog 14. Ib feem me me ntawm cov dej khov zoo tib yam yog zoo dua ib lub thoob ntawm dubious ib tug.
Gluten-dawb khoom noj txom ncauj
Txawm hais tias cov khoom noj uas tsis muaj gluten zoo li txiv hmab txiv ntoo, zaub, quinoa, mov, pob kws, thiab qos yaj ywm yog qhov zoo rau peb, ntau yam khoom noj uas sau tias "gluten-dawb" muaj ntau hauv sodium, qab zib, thiab cov roj saturated, ib yam li lwm cov zaub mov tiav. . zaub mov. Feem ntau ntawm cov khoom no muaj cov as-ham tsawg thiab fiber ntau dua li lawv cov nplej qub. Ntxiv rau, cov as-ham tuaj yeem raug tshem tawm thaum ua haujlwm.
Agave txiv hmab txiv ntoo
Koj puas tau hloov zib ntab thiab qab zib nrog agave syrup, xav tias nws yuav zoo dua? Xav dua. Feem ntau agave syrups tau ua tiav thiab zoo li siab fructose pob kws phoov. Dab tsi ntxiv, agave syrup ncaj nraim mus rau daim siab thiab yog absorbed muaj, yog li nws tsis nce ntshav qab zib. Cov kua qab zib ntau tuaj yeem cuam tshuam rau daim siab, yog li qhov no tsis yog hom khoom qab zib zoo tshaj plaws.
Kua txiv… txawm ntsuab
Txawm hais tias daim ntawv lo hais tias 100% kua txiv los yog tsis muaj suab thaj, cov kua txiv hmab txiv ntoo nws tus kheej yog ib hom qab zib. Qhov tseeb, ib khob kua txiv sib npaug 22 grams qab zib piv rau 13 grams hauv ib lub txiv hmab txiv ntoo, uas kuj muaj fiber ntau. Cov kua txiv hmab txiv ntoo ua rau lub cev noj qab haus huv fiber ntau, uas yog qhov tseem ceeb rau kev zom zaub mov thiab pab tswj cov ntshav qab zib. Nws yog qhov zoo dua los noj tag nrho cov txiv hmab txiv ntoo los yog tsawg kawg yog dilute freshly squeezed txiv hmab txiv ntoo kua txiv nrog dej.