Xav tias "balance"

Txiav txim siab cov kev kawm tseem ceeb ntawm cov pluas noj yav tsaus ntuj los ntawm kev sib txawv ntawm cov protein (ntses, nqaij nruab deg, nqaij qaib, qe, nqaij, legumes, suav nrog tofu).

Nqaij los yog lwm yam khoom siv yuav tsum nyob hauv koj cov zaub mov tsawg kawg ob zaug hauv ib hnub. (Yog xav paub ntxiv, saib peb cov ntaub ntawv "Lub zog ntawm cov protein").

Ua kom tiav nrog accompaniments. Nco ntsoov tias koj muaj zaub thiab txiv hmab txiv ntoo ntawm txhua pluas noj, nrog rau tag nrho cov nplej (= whole grain) cov khoom nplej. Mis, los yog hloov cov calcium-fortified, yuav tsum muaj tsawg kawg yog ob zaug hauv ib hnub cov ntawv qhia zaub mov.

Ua ib daim ntawv teev npe khoom noj nrog rau cov khoom siv raws caij nyoog

Piv txwv li, koj tuaj yeem nyiam blueberries (= blueberries) tshiab rau lub caij ntuj sov thiab nyiam cov berries khov rau lub caij ntuj no. Xav txog cov txiv hmab txiv ntoo me me no uas yuav pleev xim rau koj cov khoom qab zib thiab uas yog cov txiv hmab txiv ntoo nplua nuj nyob hauv antioxidants, nrog rau prunes. Koj yuav tau txais cov khoom noj muaj txiaj ntsig thiab kev txuag nyiaj ntxiv rau kev ua tus cwj pwm ecological.

Khaws cov khoom noj uas pab koj: thawv txiv lws suav, tuna, lentils, thiab lwm yam. (Saib Pantry, Fridge, thiab Freezer Essentials.)

Nrhiav thiab tseg sijhawm ua noj, ib txwm muaj kev txaus siab

Ua kom nws ua haujlwm hauv tsev neeg, ua haujlwm pab pawg!

Npaj zaub mov, ratatouille lossis lwm yam tais diav uas khov yooj yim ua ntej. Marinate nqaij ua ntej khov lawv. Ua qee cov pluas noj ua ke, lossis txawm tias hauv triplicate, kom rov siv cov khoom seem rau koj noj tshais. Muaj ntau yam zaub mov tsawg los npaj!

Txaus siab rau lawv yooj yim, noj qab haus huv thiab ceev zaub mov txawv.