Noj ntau tas li nrog kev tshaib plab. Nws provokes cov khoom noj khoom haus, thiab hais tias tsis muaj txiaj ntsig zoo ntawm poob phaus thiab tsis hais lus. Dab tsi cov zaub mov muaj calorie tsawg yuav ua rau satiate lub cev thiab poob ceeb thawj?
Qos yaj ywm
Cov qos yaj ywm nruab nrab muaj 168 calories, 5 g protein, thiab 3 g fiber. Cov hmoov txhuv nplej siab uas tuav cov qos yaj ywm, kev zom zaub mov tau hloov pauv mus ua piam thaj. Tias yog vim li cas, tom qab qos yaj ywm, kev xav ntawm kev tshaib plab tsis tshwm sim ntev heev.
Apples thiab pears
Ib khub ntawm cov pears muaj tsuas yog 100 ntau calories, tshuaj tua kab mob antioxidant, thiab ntawm 4 thiab 6 gram ntawm cov khoom noj muaj txiaj ntsig. Lawv tuaj yeem tshem kev tshaib kev nqhis mus tas li. Txiv av tau txais txiaj ntsig zoo rau cov plab hnyuv muaj vim muaj cov ntsiab lus siab ntawm cov zaub mov tsis zom, nrog rau kev noj haus fiber ntau.
Almonds
Cov khoom noj txom ncauj zoo tshaj plaws rau cov uas xav noj hmo, tab sis nws tsis tau zoo dua nrog cov txiv ntoo. Almond tso cai kom tsis txhob tshaib plab txhua hnub thiab noj tsawg dua thaum noj mov tseem ceeb. Hnub koj tuaj yeem noj tsis pub ntau tshaj 22 daim txiv ntoo yog 160 calories nrog cov rog monounsaturated, fiber, protein, thiab vitamin E hauv qhov muaj pes tsawg leeg.
lentils
Ib qho ntawm cov lentils muaj 13 grams protein thiab 11 grams fiber, uas tso cai rau nws ua cov khoom txaus siab tshaj plaws hauv kev noj haus. Kev noj cov lentils muab 30 feem pua ntau dua li kev noj cov nplej zom.
ntses
Ntses - ib qhov chaw muaj protein ntau uas txhawb nqa lub cev. Ntau hom ntses dawb yog lean. Tab sis ntau hom rog yuav tsum suav nrog hauv cov khoom noj uas yog qhov chaw ntawm omega-3. Ntses protein txhawb lub cev rau lub sijhawm ntev dua li cov protein ntawm nqaij nyuj.
Kimchi
Khoom noj khoom haus muaj probiotics, uas pab kev zom. Kev zom zaub mov kom zoo ua kom lub cev muaj txiaj ntsig zoo rau lub cev thiab poob phaus. Kimchi muaj txiaj ntsig zoo ntawm lub plab hnyuv muaj, ua kom nws txoj kev ua haujlwm, tshem tawm kev mob, txhim kho kev tiv thaiv kab mob.
nyuj
Cov nqaij ntshiv tseem yog lub tswv yim zoo kom saturate, vim lawv muaj protein ntau thiab amino acids. 100 gram ntawm fillet yuav muab lub cev nrog 32 gram ntawm cov ntshiab protein thaum muaj calorie 200 calories. Nqaij nyuj yuav tsum noj 1-2 zaug hauv ib lub lis piam.
qe
Ob lub qe qhuav - 140 calories, 12 grams ua tiav cov protein, thiab tag nrho 9 qhov tseem ceeb amino acids. Cov neeg uas noj qe rau pluas tshais zoo siab ntau dua nyob rau 24 teev tom ntej.
quinoa
Ib khob ntawm quinoa muaj 8 grams ntawm cov protein thiab cov vitamins thiab cov zaub mov tsim nyog rau lub cev ua haujlwm tau zoo. Cov fiber hauv quinoa yog ob zaug ntau dua hauv cov mov xim av.
Raspberry
Txawm hais tias nws qab zib, raspberry tsuas muaj 5 grams qab zib rau ib khob ntawm cov txiv hmab txiv ntoo, tab sis 8 grams fiber ntau thiab ntau polyphenols. Qhov no yog khoom qab zib zoo rau cov uas poob phaus los ntawm kev noj zaub mov.