1. Cov nceb
Ua tsaug rau lawv cov nqaij zoo li kev ntxhib los mos thiab indigestible tshuaj, nceb zoo saturate fungin. Thiab tib lub sijhawm lawv tsuas muaj 27 kcal ib 100 g. Sim hloov cov nqaij nyug nrog kib nceb kom txuag tau calories thiab rog: 60 g ntawm champignons tsuas yog 20 kcal thiab 0 rog, qhov no yog qhov zoo nkauj nceb lej lej. Qhov no tuaj yeem ua tau, piv txwv li, hauv cov qhaub cij: tawm tsuas yog ib nrab ntawm cov nqaij ib txwm, thiab tsis yog qhov thib ob, muab cov nceb nyias nyias. Tib yam ua kom yuam kev tuaj yeem ua nrog cutlets. Thaum kawg, nceb sai sai kib hauv ib lub wok tuaj yeem hloov cov nqaij nyug tsis poob saj, tab sis nrog kev ntxias kom nce hauv calories.
2. Txig Quinoa
Cov Neeg Sawv Cev Hloov Pauv: Saturates ib yam nkaus, tab sis muaj kev puas tsuaj rau lub cev thiab ntau cov txiaj ntsig kev noj qab haus huv. Tag nrho cov cereal no muaj protein ntau thiab fiber ntau (), nrog rau cov vitamins E, B1, B2 thiab B9, magnesium thiab zinc.
Boil 1/3 khob quinoa hauv 1 khob dej nrog ib tablespoon ntawm txiv kab ntxwv kua txiv rau 15 feeb thiab ntxiv 1 khob qab zib ntawm tws pistachios.
3. Caw vinegar
Txoj kev yooj yim tshaj plaws thiab qis tshaj calorie kom muab cov zaub mov kom paub meej thiab nthuav saj. Tsis tas li ntawd, vinegar muaj peev xwm tsim tau qhov illusion uas peb tau noj ntau tshaj qhov peb muaj. Nws maj mam txo cov ntshav qab zib thiab, yog li ntawd, lub cev rog. Qhov yooj yim tshaj plaws yog ntxiv rau zaub roj thiab tom qab ntawd mus rau zaub xam lav. Txawm li cas los xij, muaj ntau cov ntsiab lus tseem ceeb, piv txwv li, me ntsis dawb vinegar rau stewed taub dag los yog zucchini, los yog balsamic vinegar rau cereals. Piv txwv li, koj tuaj yeem ua noj sau nrog turmeric.
4. Tshuaj မုန်
Qhov zoo tshaj plaws ntawm lean protein thiab unsaturated fatty acids, uas yuav tsum tau tsis tsuas yog rau lub plawv zoo, tab sis kuj rau ib tug nyias duav. Cov fatty acids no, hu ua omega-3s, txhim kho insulin rhiab heev thiab yog li pab txhim kho cov txheej txheem metabolic. Nyiaj tshwj xeeb - txhim kho kev tiv thaiv thiab tawv nqaij mob.
5. Kefir
Thiab tseem yog ntuj () yogurt, yogurt, fermented ci mis nyuj, yogurt thiab lwm yam fermented mis nyuj khoom. Dhau li ntawm qhov tseeb tias lawv muaj cov kab mob probiotics noj qab haus huv, lawv kuj zoo tagnrho ua ke carbohydrates, proteins thiab rog. Thiab ua tsaug rau qhov no, kev noj zaub mov nrog fermented mis nyuj cov khoom tso cai rau koj poob 61% ntau qhov hnyav thiab 81% ntau duav ntim dua li cov khoom noj ntawm tib cov ntsiab lus calorie, tab sis tsis muaj kefir.
6. Flaxseed thiab flaxseed roj
Flaxseed thiab roj los ntawm nws muaj peev xwm tshem tawm toxins los ntawm cov ntaub so ntswg adipose. Thiab cov co toxins no yuav liam rau qhov tseeb tias noj cov zaub mov, txawm tuag, tsis pab kom poob phaus mus rau qhov xav tau loj. Flaxseed roj tuaj yeem muab ntxiv rau tsev cheese lossis cereals, thiab flaxseed tuaj yeem siv rau hauv zaub nyoos thiab zaub stews.
7. Champagne
Raws li peb tau tshaj tawm 1-2 khob ntawm champagne ib hnub twg ua hauj lwm amazing nrog daim duab. Hloov ib lossis ob qho khoom noj txom ncauj ib hnub nrog ib khob ntawm champagne (). Tau kawg, tsuas yog siv brut lossis ntxiv brut, uas, ntxiv rau cov ntsiab lus qab zib tsawg, kuj tseem muaj peev xwm ua rau muaj kev dag ntxias, nrog rau luv luv txhawb kev tsim cov tshuaj serotonin thiab endorphin - cov tshuaj hormones uas muaj lub luag haujlwm rau kev xav. thiab lub siab zoo. Ib qho tseem ceeb heev ntawm txhua yam noj cov zaub mov!
8. Lub ntsej muag Pistachios
Cov txiv ntoo no yuav tsum muaj kev txaus siab ntawm qhov chaw ntawm lub phaj ntawm txhua tus neeg poob phaus: lawv txhawb cov metabolism, zom cov rog, tswj cov ntshav qab zib, txhim kho kev xav thiab kho kev ntxhov siab. Qhov kev txiav txim siab no tau mus txog los ntawm cov kws tshawb fawb los ntawm University of Michigan (), uas tau kawm txog lub luag haujlwm ntawm vitamin B6 hauv lub cev, uas pistachios tshwj xeeb tshaj yog nplua nuj nyob rau hauv. Rau kev vam meej ntawm kev noj haus, tsuas yog 50 g ntawm pistachios ib hnub yog txaus. Faib cov nyiaj no sib npaug thiab hloov ob qho khoom noj txom ncauj nrog txiv ntseej, yog li tag nrho cov ntsiab lus calorie tseem tsis hloov pauv.
9. Cov kua txiv
Qhov ua kom yuam kev ntawm lentils yog tias nws yuav siv sij hawm li ob teev los zom: ua tsaug rau qhov no, nws ua rau lub siab ntev ntawm satiety thiab inhibits kev tshaib kev nqhis. Tsis tas li ntawd, lentils stabilize cov ntshav qab zib thiab cawm peb ntawm kev pheej hmoo ntawm kev ua txhaum nrog cov khoom noj txom ncauj siab. Nws muaj fiber ntau thiab muaj protein ntau, ua rau nws zoo rau noj tshais thiab noj su. Qhov ceev tshaj () yog liab thiab daj lentils. Ntxiv zucchini, qhiav thiab txiv qaub kua txiv rau nws, los yog noj zaub kua zaub nrog lentils, caij nrog txiv roj roj thiab qej.
10. Cov noob txiv ntoo
Mustard nce tus nqi ntawm cov txheej txheem metabolic - 1 teaspoon yog txaus rau kev ua haujlwm metabolic kom nce 20-25% rau 1,5-2 teev. Qhov no yog qhov xaus los ntawm cov kws tshawb fawb los ntawm Lub Tsev Haujlwm Polytechnic hauv Oxford (), suav tias qhov no, kwv yees li 45 calories los ntawm 700-calorie pluas noj yuav raug hlawv "tsis tawm hauv lub rooj." Ntxiv cov noob mustard rau cov roj zaub kub kom nthuav tawm lawv cov tsw, thiab siv cov roj rau zaub nyoos, stews, thiab kua zaub.