1. Tofu
Cov txiaj ntsig: Taum taum du yog qhov zoo ntawm cov protein, zinc, hlau, thiab txawm tias txo cov roj cholesterol omega-3s. Tsuas yog ib nrab khob ntawm taum pauv hauv ib hnub yuav muab rau koj 100 mg ntawm calcium. Tsis tas li ntawd, tib lub khob ib nrab yuav muab 350 mg rau koj (kwv yees li 1/3 ntawm koj cov nqi txhua hnub) ntawm vitamin D, uas yuav pab koj lub cev nqus calcium zoo dua - qhov zoo tshaj plaws rau koj cov pob txha noj qab haus huv. Ua tib zoo mloog cov kua mis nyeem qaub, uas tseem muaj cov calcium thiab vitamin D.
Tswv yim: Tofu tuaj yeem hloov tau cov nqaij, nqaij qaib lossis ntses hauv txhua daim ntawv qhia. Cov tofu khov kho yog qhov zoo dua rau qhov no vim tias nws tuav nws cov duab thiab tuaj yeem ci.
2. Lentils
Cov txiaj ntsig: Zoo li taum, lentils yog ib tus tswv cuab ntawm tsev neeg legume thiab yog qhov zoo ntawm cov protein thiab soluble fiber. Tab sis lentils muaj ib qho zoo dua taum: lawv muaj yuav luag 2 npaug ntau dua hlau. Nws kuj tseem muaj ntau cov vitamins B thiab folate (folic acid) - cov ntsiab lus no tshwj xeeb tshaj yog tsim nyog rau cov poj niam thaum cev xeeb tub kom tsis txhob muaj qhov tsis zoo ntawm tus menyuam hauv plab. Rau cov neeg pib tshiab vegan, lentils yog qhov kev xaiv zoo tshaj plaws vim tias (tsis zoo li lwm cov legumes) lawv tsis tshua ua rau tsam plab thiab roj.
Tswv yim: Lentil kua zaub yog zoo rau beginners. Ntxiv lentils rau zaub stews, chilies, thiab casseroles. Sib tov nws nrog liab dos thiab ntxiv ib co vinegar. Ntxiv curry rau lentils, los yog ua noj nrog carrots. Kev sim nrog ntau yam kev hloov pauv - cov lentils liab ua noj sai heev thiab tig mus rau hauv lub ci puree sai sai.
3. taum
Cov txiaj ntsig: Ib khob taum ib hnub yuav muab rau koj 1/3 ntawm koj qhov kev xav tau txhua hnub rau hlau thiab protein thiab yuav luag ib nrab rau fiber ntau. Tsis tas li ntawd, soluble fiber ntau pom hauv taum tuaj yeem txo cov roj cholesterol. Ib khob kuj muaj cov tshuaj zoo ntawm sodium, zinc, vitamins B thiab qee cov calcium. Yog tias koj siv cov kaus poom taum, yaug lawv kom zoo ua ntej siv lawv - lawv feem ntau muaj ntsev ntau heev.
Tswv yim: Rau cov protein ntau, muab taum nrog cov cereals (nqaij, pasta, qhob cij). "Cov taum tuaj yeem noj tau txhua hnub," Sass hais. Tsuas yog sib tov nrog zaub thiab tag nrho cov nplej nplej, ua kua zaub, ntxiv qee cov taum rau zaub xam lav.
4. Ceev
Cov txiaj ntsig: Cov txiv ntoo yog qhov zoo ntawm cov protein uas yooj yim digestible. Tsis tas li ntawd, walnuts, txiv laum huab xeeb, almonds, cashews, pecans, macadamia ceev, thiab Brazil txiv ntoo yog nplua nuj nyob rau hauv zinc, vitamin E, thiab omega-3 acids. Qee qhov - zoo li almonds - txawm tias muaj cov tshuaj calcium uas tsim nyog (txog 175 mg hauv ib nrab khob). Cov xov xwm zoo dua: "Kev tshawb fawb tsis ntev los no tau pom tias txawm tias cov txiv ntoo muaj calorie ntau ntau, lawv tsis ua rau hnyav nce," Sass hais. Cov txiv ntseej tseem tuaj yeem pab txo qis vim tias lawv ua rau koj sai sai thiab koj tsis xav noj ntau dhau ntawm koj cov zaub mov tom ntej. Lwm cov kws tshaj lij ntseeg tias kev ua ntawm cov txiv ntoo tawg ua rau hlawv calories hauv thiab ntawm nws tus kheej.
Tswv yim: Cov txiv ntoo sib txawv yuav muab cov khoom noj sib txawv rau koj. Yog li, ib nrab khob ntawm almonds muaj 4 npaug ntawm fiber ntau dua li tib cov nyiaj cashews. Cashews, li cas los xij, muaj 2 npaug ntau dua hlau thiab zinc dua li lwm cov txiv ntoo. Pecans thiab walnuts ua rau magnesium, sodium, zinc thiab calcium. Xav tias dawb ntxiv rau cov zaub nyoos, khaws ib lub hnab ntawm cov txiv ntoo hauv koj lub hnab lossis ntawm koj lub desktop. Garnish nrog tag nrho cov txiv ntoo hauv cov kua zaub pureed, siv los ua ib qho kev sau rau muffins, thiab ntxiv txiv ntseej crumbs rau lub khob noom cookie.
5. Cereals
Cov txiaj ntsig: Ntau cov nplej nplej tseem muaj zog tshwj xeeb nrog cov vitamin B12 - qee qhov txawm muab 100% ntawm koj qhov kev xav tau txhua hnub. Cereals kuj muaj hlau, calcium thiab ntau lwm yam kab kawm. Thov nco ntsoov tias yog koj tsis noj qe, koj yuav tsum noj B12 hauv daim ntawv ntxiv. Cereals thiab lwm yam nplej (tag nrho cov nplej nplej, nplej zom, nplej xim av) kuj muaj cov vitamins B, zinc, thiab, ntawm chav kawm, soluble fiber, uas tsis tsuas yog txo qis "cov roj cholesterol", tab sis kuj txo qhov kev pheej hmoo ntawm mob qog noj ntshav thiab lwm yam kab mob ntawm lub plab. - plab hnyuv.
Tswv yim: txij li cov cereal sib txawv muaj cov kab sib txawv, lawv yuav tsum tau ua ke. “Nws yuav yooj yim heev rau noj, piv txwv li, nplej xim av txhua lub sijhawm. Txawm li cas los xij, nws muaj txiaj ntsig zoo dua los siv cov khoom noj sib txawv: dov oats, bulgur, nplej qus, tag nrho rye thiab wholemeal rye qhob cij, "Sass hais. Kuj sim spelled, kamut - ntev tsis nco qab lawm cereals, uas tam sim no, hmoov zoo, yog dua muag nyob rau hauv lub khw muag khoom txee.
6. Cov zaub ntsuab
Cov txiaj ntsig: Tsis zoo li feem ntau cov zaub, zaub ntsuab xws li spinach, broccoli, kale, chard, thiab kale muaj hlau ntau - tshwj xeeb tshaj yog spinach. Cov zaub ntsuab kuj yog ib qho zoo ntawm cov antioxidants, lawv muaj cov nplua nuj nyob hauv folic acid thiab vitamin A, thiab lawv kuj muaj calcium, tab sis nyob rau hauv ib daim ntawv uas nyuaj rau zom. Cynthia Sass hais tias "Kev ua zaub mov ntsuab nrog kua txiv qaub lossis kua txiv hmab txiv ntoo ua rau calcium ntau ntxiv rau kev nqus," Cynthia Sass hais.
Tswv yim: Ib txwm muab cov khoom noj uas muaj hlau nplua nuj nrog cov khoom noj uas muaj vitamin C, vim nws txhim kho qhov nqus hlau los ntawm lub cev. Piv txwv li, pov cov nplooj ntsuab ntsuab nrog daj thiab liab kua txob, txiv lws suav, carrots, tangerines, los yog lwm yam citrus txiv hmab txiv ntoo nyob rau hauv ib tug zaub xam lav. Los yog, yog tias koj nyiam zaub mov, drizzle lawv nrog txiv roj roj ntses nrog kua txob qab zib, qej, thiab dos.
7. algae
Cov txiaj ntsig: Ntxiv rau qhov muaj hlau ntau, algae - xws li alaria, crimson seaweed, kelp, nori, spirulina, thiab agar - yog qhov zoo tshaj plaws ntawm cov zaub mov, suav nrog magnesium, calcium, iodine, chromium, nrog rau cov vitamins A, C. , E, thiab pawg B. Cov no yog superfoods tiag tiag!
Tswv yim: Ntxiv crimson seaweed rau qhaub cij, hnav khaub ncaws zaub xam lav, thiab topping kua zaub. Siv cov ntawv nori nyob rau hauv cov neeg tsis noj nqaij yob thiab sushi. Qhuav lub kelp thiab xav tias dawb ntxiv rau pasta, mov los yog vermicelli kua zaub.
8. Dried txiv ntoo
Cov txiaj ntsig: Cov txiv hmab txiv ntoo qhuav yog qhov muaj protein ntau thiab hlau - tshwj xeeb tshaj yog tias koj muab lawv nrog txiv ntseej. Nyob rau hauv tas li ntawd, qhuav txiv hmab txiv ntoo thiab berries - qhuav apricots, raisins, prunes, txiv nkhaus taw, pineapple, figs, hnub, cherries thiab cranberries - muaj ntau ntawm lwm yam vitamins, minerals thiab fiber ntau. Lawv muaj ib qho indisputable ntxiv - lawv yog adored los ntawm txhua leej txhua tus, txawm cov me nyuam.
Tswv yim: Ntxiv cov txiv hmab txiv ntoo qhuav rau cov zaub xam lav, siv los hnav khaub ncaws rau cov qos yaj ywm qab zib hauv chutney, los yog sib tov kom saj nrog txiv ntseej ntawm koj xaiv. Tsis tas li ntawd, cov txiv hmab txiv ntoo qhuav yuav yog ib qho zoo heev thiab noj qab haus huv ntxiv rau paj npleg, pies, muesli, oatmeal tuav, siab, kub thiab txias cereals.