Cov kev xav ntawm kev tshaib plab tuaj yeem ntes peb txhua lub sijhawm, thiab nws yog qhov zoo dua rau kev npaj rau lub sijhawm no ua ntej kom tsis pom koj tus kheej nrog lub chocolate chocolate lossis cov cracker hauv koj cov hniav. Cov xwm txheej zoo thaum koj xav tau kev yoo kom yoo yoov kom noj mov tshwm sim ob qho tib si tom tsev thiab sab nraud. Raws li qhov no, Kuv tau faib cov khoom noj rau cov khoom txom ncauj zoo rau hauv ob pawg.
Thaum koj tsis nyob hauv tsev, koj yuav tau txais kev cawm los ntawm kev raug mob sai sai:
1. Cov txiv ntoo thiab noob
Cov txiv ntoo thiab cov noob yog kuv qhov tsis muaj zog, nyob hauv tsev yeej ib txwm muab cov khoom sib txawv. Thiab lawv kuj yooj yim rau nqa nrog kuv, thiab, piv txwv li, hauv lub tsheb ib lub hnab ntim nrog txiv ntoo sib txawv thiab noob tuaj yeem nrog kuv nyob ob peb lub lis piam: tsis muaj dab tsi tshwm sim rau lawv, thiab thaum lub sijhawm no cov khoom no cawm tau kuv. Kuv nqa lub hnab tsawg dua hauv kuv lub hnab. Qee zaum nws yuav pab kuv tus menyuam thiab yog tias peb tuaj lig rau noj hmo. Txhua lub noob txiv thiab cov noob muaj txiaj ntsig zoo hauv lawv txoj kev, lawv muaj cov vitamins, cov zaub mov thiab cov rog zoo, Kuv yuav nyob ntawm ntau hom hauv kev nthuav dav ntxiv:
Almonds: Almonds nyoos yog nplua nuj nyob hauv cov vitamins E thiab B, cov zaub mov xws li magnesium, tooj liab, manganese, calcium thiab potassium, tsis muaj roj thiab fiber ntau. Qee qhov kev tshawb fawb tau txuas hnub noj cov txiv ntoo no kom txo qis kev pheej hmoo mob plawv.
Walnut: Ib qho ntawm kev kawm txog kev noj qab haus huv ntawm walnuts yog lawv lub peev xwm ntxiv dag zog rau lub plawv thiab ntshav ncig. Muab ntau cov tshuaj antioxidants thiab anti-inflammatory as-ham pom nyob hauv walnuts, nws tsis muaj qhov xav tsis thoob tias lawv txo txoj kev pheej hmoo mob qog noj ntshav. Qhov no tau tshawb nrhiav tshwj xeeb tshaj yog nyob hauv kev nthuav dav ntawm tus piv txwv ntawm prostate thiab mob cancer ntawm lub mis. Cov anti-inflammatory yam ntxwv ntawm walnuts kuj tseem ceeb rau pob txha noj qab haus huv. Cov txiv ntoo hauv lub hlwb no tseem ua kom lub hlwb nco qab thiab ua haujlwm zoo.
Cov noob taub dag: Lawv nplua nuj nyob hauv fiber, vitamins (A, K, E, pab pawg B), cov zaub mov (tooj liab, manganese, potassium, calcium, hlau, magnesium, zinc, selenium) thiab cov tshuaj tiv thaiv kab mob. Cov noob taub dag muaj cov protein zoo, cov amino acids uas pab txo cov qib "phem" cov cholesterol hauv cov ntshav thiab tiv thaiv kab mob thiab dawb radicals. Cov kev tshawb fawb tsis ntev los no tau qhia tias kev noj cov noob taub dag tsis tu ncua yuav ua rau muaj kev pheej hmoo mob qog noj ntshav thiab mob qog noj ntshav ntawm zes qe menyuam.
2. Cov txiv ntoo qhuav
Lub hnab ntawm cov txiv hmab txiv ntoo qhuav yog tus neeg nyob ze ncaj ncees ntawm lub hnab txiv ntoo hauv kuv lub tsheb thiab lub hnab. Raisins, hnub, txiv apples qhuav lossis txiv nkhaus taw - Kuv ib txwm nqa lawv nrog kuv yog li kev tshaib plab tsis ua rau xav tsis thoob.
3. Cov txiv hmab txiv ntoo thiab txi txiv tshiab
Tab sis nrog lawv feem ntau muaj teeb meem ntau dua: nws nyuaj rau khaws lawv, nws tsis yooj yim los nqa lawv nrog koj. Piv txwv li, txiv tsawb yuav sai sai thiab ua mos muag heev, thiab yog tias koj nqa nrog koj, nws zoo dua los noj nws thaum nruab hnub. Yooj yim nrog txiv apples. Tam sim no qee lub khw thiab cafes tau pib muag cov txiv hmab txiv ntoo ntau yam. Muaj tshwj xeeb tshaj yog cov zaub mov nrawm hauv Europe thiab Amelikas, tab sis lawv kuj tau pib sib ntsib hauv Russia. Rau kuv, qhov no yog kuv nyiam zaub mov nrawm, tshwj xeeb tshaj yog hlais pineapple lossis txiv hmab txiv ntoo.
4. Zaub tej daim
Tam sim no, cov chips tsis tshua muaj tshwm sim los ntawm cov qos yaj ywm, tab sis los ntawm lwm cov zaub thiab txawm tias txiv hmab txiv ntoo, piv txwv li, txiv maj phaub chips, lossis zaub zaub, uas yog tsim los ntawm carrots, parsnips, hauv paus celery, zaub paj thiab lwm yam zaub.
5. Cov pob
Qhov kev xaiv zoo tshaj plaws rau niaj hnub no yog Bite bars, uas tau npaj tau yam tsis muaj kev tiv thaiv ntxiv thiab qab zib thiab tsis muaj gluten, mis nyuj, kua taum. Nrog rau kev sib zog ntawm tus tsim ntawm lub tuam txhab Elena Shifrina thiab nws pab pawg super, txhua txhua hnub hauv Moscow thiab tsis tsuas yog muaj ntau thiab ntau qhov chaw uas cov kab no tuaj yeem yuav.
Yog tias koj xav tias muaj kev tshaib plab hauv tsev, tab sis tsis muaj sij hawm thiab siv zog ua noj tag nrho, kuv yuav pom zoo ob peb yam khoom (los ntawm txoj kev, koj tuaj yeem nqa lawv nrog koj mus ua haujlwm):
6. Siv Yis Dag
Koj tuaj yeem noj nws rau koj tus kheej. Nws tau muab khaws cia rau hauv tub yees kom txog li ib lub lim tiam, yog li nws tau npaj rau hnub Sunday - thiab muaj khoom noj txom ncauj thaum lub lim tiam. Daim ntawv qhia muaj nyob ntawm no.
7. Avocado
Kuv nyiam avocado heev thiab kuv tau npaj noj nws txhua hnub hauv ib daim ntawv twg. Yog tias tom tsev kuv xav tau sai kom ua rau kuv tshaib plab, tom qab ntawd kuv tsuas yog txiav avocado ib nrab thiab noj nws cov nqaij nrog rab diav. Avocados yog superfood, thiab cov kev tshawb fawb tsis ntev los no tau qhia tias muaj avocados tshiab hauv cov zaub xas xaum ua rau kom nqus tau ob qhov tseem ceeb carotenoid antioxidants-lycopene (uas cov xim zaub thiab txiv hmab txiv ntoo liab lossis txiv kab ntxwv) thiab beta-carotene. Avocados yog qhov zoo tshaj ntawm cov poov tshuaj, vitamins K, C, E thiab B vitamins. Cov txiv hmab txiv ntoo nruab nrab muaj 11 grams fiber ntau, uas yuav luag ib nrab ntawm qhov pom zoo txhua hnub. Avocados kuj tseem yog ib qho ntawm cov rog monounsaturated, uas suav tias yog cov rog noj qab haus huv, vim tias lawv txo qis cov roj (cholesterol) phem hauv cov ntshav thiab, raws li, kev pheej hmoo ntawm cov kab mob plawv.
8. Cov zaub tshiab
Cov no feem ntau yog carrots, kua txob thiab zaub kav. Tus kheej, Kuv tsis nyiam celery nyoos, yog li kuv feem ntau khoom noj txom ncauj ntawm cov me nyuam carrots, uas yog muag tev.
Thiab ib qho ntxiv: tsis txhob hnov qab txog dej. Peb feem ntau yuam kev nqhis dej rau kev tshaib plab. Haus ib khob dej (Kuv nyiam dej sov) - tej zaum kev tshaib plab yuav dhau mus.