Peb lub zog muaj feem cuam tshuam ncaj qha rau cov khoom noj uas peb noj. Cov khoom noj uas peb xaiv kom saturate peb lub cev tuaj yeem ua rau peb lub cev muaj zog lossis txo qis. Hauv qab no yog cov npe ntawm cov khoom noj muaj zog uas yuav pab koj txhawb koj lub zog thiab txhim kho koj txoj kev noj qab haus huv txhua hnub. apples
Txhua leej txhua tus paub tias "ib apples ib hnub thiab koj yuav tsis xav tau kws kho mob", thiab nws muaj tseeb! Txiv apples muaj ntau cov vitamins thiab minerals, lawv kuj yog ib qho chaw nplua nuj ntawm flavonoids thiab polyphenols, uas muaj zog antioxidants. Sim noj lawv txhua tag kis sawv ntxov thiab ntxiv rau smoothies.
tsawb
Txiv tsawb yog ib qho zoo tshaj plaws ntawm cov poov tshuaj, uas pab tswj cov ntshav siab thiab lub plawv ua haujlwm. Txiv tsawb yog npog nrog tev, yog li koj tuaj yeem pov rau hauv koj lub hnab lossis nqa hauv koj txhais tes. Cov khoom noj txom ncauj no paub tseeb tias yuav txhawb koj qib zog thaum koj noj su.
Liab kua txob
Cov kua txob qab zib muaj cov vitamins A thiab C, uas yog qhov tseem ceeb rau kev zoo nkauj ntawm koj cov tawv nqaij. Cov kua txob liab tshwj xeeb muaj lycopene, uas tau pom tias tiv thaiv qog noj ntshav. Yog hais tias koj xav tau ib tug hearty crunch, liab peppers yog zoo meej. Sim dipping nws hauv sauce thaum koj noj su noj.
Hummus
Hummus ua rau noj qab nyob zoo, muaj zog noj khoom txom ncauj uas paub tseeb tias yuav ua rau koj cov qab zib thiab savory cravings. Nws yog lub zog zoo thaum ua ke nrog lwm yam khoom hauv daim ntawv teev npe no xws li kua txob liab, carrots, thiab dib. Sim ua hummus nrog tshiab chickpeas (chickpeas) nrog zucchini es tsis txhob tsoos chickpeas nrog tshiab tahini (sesame paste). Koj tseem yuav tau txais cov amino acids thiab calcium los ntawm cov tshiab tahini, tab sis nyob rau hauv ib tug sib dua, tsis starchy daim ntawv.
Ntuj tsaus chocolate
Yog tias koj muaj cov hniav qab zib, cov qhob noom xim kasfes tsaus ntuj yuav txaus siab rau cov kev xav tau, thiab zoo dua li cov khoom noj qab zib uas muaj cov hmoov txhuv nplej siab uas ua rau cov vitamins xav tau lub zog. Nws raug nquahu kom noj tsis yog mis nyuj, tab sis ntuj tsaus chocolate, vim nws muaj cov tshuaj antioxidants loj tshaj plaws. Tab sis nws muaj suab thaj, yog li nws yuav tsum txwv rau 1-2 ooj (kwv yees li 57 grams) ib hnub.
Taub dag noob
Cov noob no tsuas yog khaws cia ntawm cov zaub mov xws li magnesium, hlau thiab calcium, vitamin K thiab proteins. So kom txaus, cov noob taub dag yuav ua rau koj cov khoom noj txom ncauj thaum koj xav tau los txhawb koj qhov kev ua tau zoo. Lawv sib zog dua cov txiv ntoo, sim haus ib lub khob ntawm cov noob no thaum tav su ob peb teev tom qab noj su, tshwj xeeb tshaj yog tias koj ua haujlwm tom qab ua haujlwm lossis yog lub sijhawm ua ntej noj su ntev.
Carrots
Carrots muaj fiber ntau, yog li lawv yog ib txoj hauv kev zoo rau quell cravings yam tsis nco qab noj txoj cai. Nws muaj ntau cov vitamin A nyob rau hauv daim ntawv ntawm beta-carotene, uas yog qhov zoo rau kev pom. Tsis tas li ntawd, carrots yog cov zaub uas ua ke zoo nrog rau feem ntau lwm cov khoom noj, thiab zoo rau cov khoom noj txom ncauj txhua hnub.
Celery
Celery yog ib tug revitalizing qhov chaw ntawm fiber, vitamins B thiab C. Nws muaj ib tug diuretic nyhuv vim qhov sib npaug ntawm cov poov tshuaj thiab sodium electrolytes muaj nyob rau hauv nws, uas pab tshem tawm cov dej ntau dhau ntawm lub cev. Celery kuj muaj anti-inflammatory zog. Ntxiv rau, nws mus zoo nrog hummus rau cov khoom noj txom ncauj ntau ntxiv, los yog sim ntxiv rau ib qho ntsuab smoothie (saib hauv qab).
Zaub kua zaub puree
Ua zaub puree kua zaub yog ib txoj hauv kev zoo kom tau txais cov zaub kom raug thaum huab cua txias. Tsis muaj dab tsi zoo dua li lub tais sov ntawm cov kua zaub, yog li sim ua kom koj lub zog nrog kev noj zaub mov huv. Vim tias cov kua zaub yog ib qho sib xyaw, thiab koj lub cev tuaj yeem nqus tau cov as-ham uas tau dhau los ua tsis tau siv lub zog los rhuav tshem lawv.
Txiv qaub dej
Nws yuav zoo li yooj yim heev, tab sis sipping dej nrog txiv qaub (txias los yog kub) yog ib txoj hauv kev paub zoo los muab lub zog. Lub cev qhuav dej yog qhov ua rau qaug zog, yog li haus hauv me me sips. Txiv qaub muab ib qho ntxiv ntawm cov vitamins thiab enzymes. Yog li pib koj hnub nrog kev ntseeg siab nrog ib khob dej txiv qaub kub.
Oatmeal
Oats yog ib qho ntawm cov carbohydrates noj qab nyob zoo uas koj tuaj yeem pom. Sim noj oatmeal thaum sawv ntxov, thiab 25 feeb tom qab koj tuaj yeem muaj qee cov txiv hmab txiv ntoo los yog, yog tias koj tseem tshaib plab, ib qho kua zaub ntsuab. Sprinkle nrog cinnamon rau ntau cov txiaj ntsig thiab tsw.
Ci ntsuab cocktail
Sim sib tov ib qho kev pab ntawm no cocktail thaum koj xav tias tsis muaj zog. Nws muaj ntau cov zaub ntsuab nyob rau hauv ib qho dej haus nrog me ntsis txiv hmab txiv ntoo rau qab zib, yog li cov saj yog yooj yim qab. Sau nrog cov vitamins, enzymes, minerals, amino acids thiab nplua nuj nyob rau hauv fiber, nws yuav dhau los ua koj lub zoo meej txhua hnub ritual rau pluas tshais thiab yav tav su khoom noj txom ncauj.
Watermelon
Watermelon yog ib qho khoom noj txom ncauj zoo, tshwj xeeb tshaj yog nyob rau lub caij ntuj sov. Nws muaj lycopene, uas, raws li tau hais dhau los, tau txuas nrog kev tiv thaiv kabmob kheesxaws. Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws, noj cov txiv hmab txiv ntoo ntawm lub plab khoob. Zoo li lwm cov txiv hmab txiv ntoo uas tsis muaj hmoov txhuv nplej siab / rog tsawg, nws zom tau sai thiab yuav tsum tau ua tiav hauv lub plab kom nws tsis ferment ntxov tom qab tag nrho cov zaub mov maj mam zom.
Txiv maj phaub dej
Haus dej txiv maj phaub yog ib txoj hauv kev zoo tshaj plaws kom hydrate koj cov tawv nqaij. Nws puv nrog electrolytes thiab muaj detoxifying zog. Cov txiv maj phaub hluas ua haujlwm zoo tshaj plaws, tab sis qhov no tsis yog ib txwm yooj yim (!). Niaj hnub no, koj tuaj yeem pom cov txiv maj phaub dej hauv cov thawv ntawm cov khw muag khoom noj khoom haus feem ntau.
Ntsuab zaub xam lav
Tsis muaj ib yam dab tsi zoo li zaub xam lav ntsuab los muab kev txhawb zog. Cov zaub ntsuab muaj cov vitamins thiab minerals uas zom tau sai, yog li koj xav tias muaj zog. Siv lub teeb ci txiv qaub yog txoj hauv kev zoo tshaj kom tau txais qee yam khoom noj thaum koj xav tias tsis muaj zog.
Txiv puv luj
Pineapple yog ib qho yooj yim rau zom thiab muaj cov enzyme bromelain, uas pab digestion thiab muaj cleansing zog. Ntxiv dua thiab, nco ntsoov noj pineapple ntawm lub plab khoob thiab tsis txhob muab nws nrog lwm yam khoom noj.
blueberries
Blueberries yog ib qho khoom noj txom ncauj qab, muaj zog. Cov txiv hmab txiv ntoo no tseem paub txog lawv lub hlwb txhawb zog thiab txhawb zog, yog li nws yog qhov zoo los noj lawv ua ntej kev sim lossis thaum koj tsuas yog xav tau tsom. Cov berries no yeej ib txwm nyob rau hauv abundance!
Avocado
Loaded nrog fiber ntau, noj qab nyob zoo cov rog, thiab fiber ntau, avocados tuaj yeem dhau los ua ib qho tseem ceeb ntawm koj lub hnub. Nws yuav ua rau koj cov tawv nqaij du thiab hluas dua. Avocados kuj tseem paub tias pab txo cov roj cholesterol. Yog tias koj tsis xav noj nws li ntawd, sim ntxiv avocados rau zaub xam lav.
Raw granola (muesli, tsuas yog los ntawm cov khoom xyaw uas koj nyiam)
Granola yog ib qho khoom noj txom ncauj zoo yog tias koj tshaib plab thaum nruab hnub. Nco ntsoov tias koj xaiv granola uas tsis tau ua dhau los (tshwj tsis yog tias koj tuaj yeem nrhiav tau), nyiam dua tsis muaj gluten thiab tons ntawm qab zib. Thiab nws yog qhov zoo tshaj plaws los sim thiab ua rau koj tus kheej los ntawm buckwheat.
Tshuaj yej
Koj tuaj yeem haus tshuaj ntsuab tshuaj yej yog tias koj tsis xav tias noj hmo, thaum sawv ntxov lossis nruab nrab hnub. Tsuas yog xyuas kom nws tsis muaj caffeine. Liab rooibos yog qhov kev xaiv zoo tshaj plaws vim nws nplua nuj nyob hauv antioxidants thiab saj zoo.
qhuav figs
Qhuav figs ntxuav cov ntshav zoo kawg nkaus, pab tshem tawm cov hnoos qeev thiab co toxins los ntawm peb lub cev. Xyuas kom cov chaw tsim khoom koj xaiv tsis ntxiv qab zib lossis lwm yam khoom ntxiv rau nws. Figs muaj suab thaj ntau heev, yog li koj yuav tsum txwv koj qhov loj me me rau ob peb. Yog tias koj muaj candidiasis lossis teeb meem nrog cov suab thaj, koj yuav tsum zam cov txiv hmab txiv ntoo qhuav thiab noj cov txiv hmab txiv ntoo tshiab.
Txiv pos nphuab
Cov khoom lag luam zoo heev uas muaj fiber ntau, ntau cov vitamin C, nrog rau biotin (zoo rau daim tawv nqaij, plaub hau, rau tes) thiab folic acid. Strawberries yog nplua nuj nyob rau hauv antioxidants. Kev xaiv zoo meej rau lub caij ntuj sov!
Quinoa
Quinoa yog ib qho zoo ntxiv rau koj cov zaub mov vim nws yog ib qho protein ntau uas muaj cov amino acids tseem ceeb. Qhov no yog ib qho ntawm cov khoom noj muaj txiaj ntsig zoo tshaj plaws thiab muaj txiaj ntsig zoo uas koj tuaj yeem xaiv los ntawm.
cucumbers
Cucumbers paub zoo tias zaub nplua nuj nyob hauv cov ntxhia silicon. Nws yog ib qho qab, moisturizing thiab khoom noj txom ncauj uas zoo rau nws tus kheej los yog dipped hauv hummus. Sim ua ib lub dib zaub xam lav nrog ntuj apple cider vinegar.
Sauerkraut
Sauerkraut yog ib qho khoom noj uas muaj probiotics. Probiotics pab tsim cov vitamin B, uas, nco ntsoov, yuav ua rau koj muaj zog rau tag nrho ib hnub.
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