txheem
Kev yoo mov yog kev noj zaub mov vim tsis muaj tsiaj protein uas yog ib qho tseem ceeb ntawm cov khoom. Protein yog ib yam khoom uas muaj nyob rau hauv cov khoom noj tsiaj hauv ntau qhov ntau. Ntxiv rau, kev noj zaub mov yuav tsum ua kom tiav thiab muaj tag nrho cov vitamins thiab minerals tseem ceeb.
1. Kuv yog nqaij
Nrog cov amino acids, vitamins, thiab minerals, soy nqaij yog lwm txoj hauv kev zoo rau cov khoom noj niaj hnub. Ntxiv rau, nws muaj cov roj tsawg heev thiab ntau cov protein uas tshwj xeeb tshaj yog zoo rau cov neeg saib lawv qhov hnyav. Soy nqaij yog siav rau 15 feeb.
2. Cov kua txiv
Cov kab lis kev cai no ua rau cov protein legumes. Nroj cov protein los ntawm lentils sai sai absorbs. Lentils tsis tas yuav ntub rau ob peb teev thiab tom qab ntawd rau lub sijhawm ntev ua noj, zoo li taum. Cov taum no tau ua tiav hauv ob peb feeb xwb. Thiab cov lentils hauv av tuaj yeem yog lub hauv paus zoo rau kev ci.
3. Avocado
Cov txiv hmab txiv ntoo txawv no muaj cov rog tsis muaj rog. Cov tshiab, me ntsis nutty tsw ntawm avocado tuaj yeem ntxiv rau hauv chav kawm tseem ceeb thiab khoom qab zib. Kua zaub thiab zaub xam lav yog ob qho tib si zoo nrog avocado.
4. Nqaij qaib
Cov peas no tau txais txiaj ntsig zoo hauv kev yoo mov rau tib neeg cov zaub mov, tab sis los npaj, koj yuav tsum tau tsau lawv thiab qee lub sijhawm ua noj. Raws li chickpeas, cooks ua cov tais diav xws li falafel, hummus. Thiab nws yog txaus siab rau lub cim saj.
5 Tofu
Tsawg calories, taum paj muaj ntau cov protein, ua rau nws muaj txiaj ntsig tsis yog thaum qiv tab sis nyob rau hauv cov khoom noj protein thiab khoom noj khoom haus. Tofu yog qhov nruab nrab hauv saj, thiab kev muag khoom, nws yog tsim nrog ntau yam txuj lom xws li ntsev, ntsim, thiab qab zib. Nws tseem tuaj yeem ci, braise thiab broil.
6. nceb
Mushrooms muaj vitamin D, uas yog tshwj xeeb tshaj yog tseem ceeb nyob rau hauv kev noj haus nyob rau hauv lub gloomy lub sij hawm ntawm lub xyoo. Yog tsis muaj vitamin D, qhov tsis tuaj yeem nqus ntawm calcium thiab nws txoj kev yoo mov, raws li txoj cai, tshwm sim.
7. Nplej
Walnut muaj omega tseem ceeb fatty acids. Cov khoom no yuav hloov qhov ploj hauv cov ntawv qhia zaub mov ntawm cov ntses, uas tseem yog cov rog rog. Walnuts tuaj yeem yog khoom noj txom ncauj zoo los yog ntxiv rau cov zaub nyoos thiab khoom qab zib.
8. Ntsev
Rau cov neeg uas yoo mov, seaweed yog ib qhov chaw ntawm iodine, kab kawm, macro ntsiab, vitamins, antioxidant selenium. Rau cov kiv cua ntawm nws txawv txawv saj, kelp yuav yog ib qho zoo ntxiv rau cov ntawv qhia zaub mov. Seaweed yog boiled soups, ua ib tug zaub xam lav los yog noj ib yam li ntawd, seasoned nrog sauce.
9. Cov qhob cij tag nrho
Hauv cov qhob cij tag nrho, muaj ntau ntau cov vitamins thiab minerals, thiab carbohydrates uas muab lub zog thiab fiber ntau pab ntxuav lub cev thiab tiv thaiv nws los ntawm kev noj ntau dhau.
10. Linseed roj
Qhov chaw ntawm omega fats (omega-3, omega-6, omega-9), uas feem ntau muaj nyob rau hauv cov ntses. Linseed roj cov ntsiab lus ntawm cov as-ham txawm ntau tshaj li nqaij.
Noj qab nyob zoo!