Koj puas xav plam koj lub plab? Peb tsis yog txhua tus. Txawm hais tias nws yog cov rog tsis txaus ntseeg nyob ib puag ncig koj qhov nruab nrab uas cuam tshuam koj los ntawm kev khav theeb koj lub cev ntawm lub puam lossis hnav cov ris tsho kim tshaj plaws rau hnub Friday, peb txhua tus tau nyob ntawd. Flaunting muffin, txawm tias koj tsis noj ib qho rau pluas tshais, tsis yooj yim, tab sis tuaj yeem yooj yim banished nrog kev pab los ntawm cov khoom noj muaj roj hlawv.
Cov txheej txheem
50 Cov Khoom Noj Kom Poob Koj Lub Plawv
Txhawm rau pab koj ua tiav koj lub plab toned, peb tau muab tso ua ke ntawm 50 cov khoom noj muaj zog tshaj plaws uas yuav pab koj tshem koj lub plab - thiab tsis txhob siv nws! Mus los ntawm peb daim ntawv teev npe (zoo, luam tawm thiab siv nws raws li koj daim ntawv teev khoom noj!) thiab pib hlawv roj ntxiv sai nrog peb cov lus qhia poob phaus zoo tshaj.
taum dub
Cov kab mob digestive zoo uas nyob hauv koj lub plab xav tau zaub mov kom nyob thiab ib qho ntawm lawv txoj kev xaiv yog taum dub! Cov kab mob plab munch ntawm cov fiber ntau soluble hauv cov taum no thiab tom qab ntawd tig mus rau hauv butyrate, ib qho tshuaj uas tau pom tias yuav ua rau muaj calorie ntau ntau hauv cov nas. Txhua ib nrab khob ntawm taum dub muaj ntau tshaj li yim grams ntawm satiating fiber, yuav luag ob zaug ntau npaum li ib lub kua.
salmon
Tsiaj qus ntses ntses yog tag nrho ntawm omega-3 fatty acids, uas yog paub zoo rau calming o thiab pab koj poob pliaj plab rog. Qhov tseeb, cov rog noj qab haus huv no tiv thaiv qhov mob los ntawm kev nce qib ntawm adiponectin, ib qho tshuaj hormones uas txhawb cov metabolism thiab hlawv rog. Npaj rau cov ntses liab no, nplua nuj hauv EPA thiab DHA, ob hom kev ua haujlwm ntawm omega-3.
Cov kws lij choj
Txhob ntshai rog! Creamy avocados yog tag nrho ntawm cov rog monounsaturated uas npub lub qab los noj mov thiab tiv thaiv kev sib sau ntawm plab rog. Qhov tseeb, kev tshawb fawb luam tawm hauv Lancet Diabetes & Endocrinology ua raws li 90 tus neeg tau ntau xyoo thiab pom tias cov neeg koom nrog uas sim ua raws li kev noj zaub mov tsis muaj rog muaj qhov pheej hmoo ntawm kev rog dhau li cov neeg uas noj txhua yam lawv xav tau! Xav txog qhov tseeb ceev no lwm qhov laj thawj rau tom hauv lub toast.
Miso muab tshuaj txhuam
Nrhiav kom tawg plab rog? Ua ntej, koj yuav tsum xyuas kom meej tias koj noj cov zaub mov uas txhawb nqa lub plab microbiome, xws li miso paste (yog, miso kua zaub yog ua nrog nws). Ua los ntawm fermenting soybeans nrog koji thiab ntsev, miso paste ntim nrog cov kab mob plab noj qab haus huv tuaj yeem pab txhawb lub plab zom mov, ntxiv dag zog rau koj lub cev, thiab lub plab rog. Ntawm no yog cov pov thawj: nyob rau hauv ib txoj kev tshawb fawb luam tawm nyob rau hauv lub Phau Ntawv Xov Xwm British ntawm Khoom Noj Khoom Haus, cov kws tshawb fawb piv cov poj niam rog rog uas ua raws li kev noj zaub mov tsawg thiab tau txais cov placebo lossis probiotic ntxiv rau kaum ob lub lis piam. Thaum kawg ntawm txoj kev tshawb no, cov poj niam uas tau noj cov tshuaj probiotic ntxiv rau lawv txoj kev npaj noj mov, uas txwv tsis pub calories, poob ntau dua li cov neeg siv cov placebo.
Qe qos yaj ywm
Carotenoids, cov nroj tsuag-raws li antioxidants uas stabilize ntshav qab zib thiab txo cov insulin tsis kam (yog li tiv thaiv kev hloov pauv ntawm calories rau hauv plab rog) yog muaj nyob rau hauv cov qos yaj ywm qab zib. Rau ib qho yooj yim thiab yooj yim sab los yog khoom noj txom ncauj, pop ib rab diav hauv qhov cub, ua noj qis qis, thiab txaus siab rau nws tus kheej los yog nrog koj noj hmo.
Cov qe
Hla suav calories hauv koj qhov kev tshawb nrhiav los tua rog thiab tsom mus rau cov protein. Txij li thaum cov leeg nyiag cov roj hlwb nyob ib ncig ntawm koj lub abs los hlawv lub zog, tswj cov kev nce qib no yog ib txoj hauv kev zoo kom tau qhab nia abs. Ib lub qe loj muaj txog 78 calories thiab rau XNUMX grams protein. Yog tias koj tau tag nrho koj cov kev sib tw combos uas koj nyiam, ua ob peb yam ntawm cov qe-raws li zaub mov txawv kom nyob twj ywm.
Gruau
Oats muaj ib qho nyuaj-rau-nrhiav hom fiber ntau soluble hu ua beta-glucans, uas tsim ib gel nyob rau hauv cov hnyuv me, txo cov roj cholesterol, ntxiv dag zog rau lub cev, ua kom satiety, thiab tswj cov piam thaj hauv cov ntshav. Thaum koj hnov qab ntev, koj tsis tshua muaj kev noj zaub mov tsis zoo lossis cov calories ntxiv uas tuaj yeem ua rau koj tso plab rog. Sawv los noj mov uas ua rau koj lub plab los ntawm kev npaj ib qho ntawm cov zaub mov poob phaus hmo ua ntej.
Prunes
Cov txiv hmab txiv ntoo liab no tuaj yeem ua rau koj cov noob rog rog ci liab. Yuav ua li cas? Plums muaj phenolic tebchaw hu ua flavonoids, uas muab cov txiv hmab txiv ntoo nws cov xim sib sib zog nqus thiab nws muaj peev xwm tiv taus rog. Plums kuj yog ib qho zoo heev ntawm pectin, ib hom gelatin zoo li fiber ntau uas cov tsiaj tshawb fawb pom tias txo cov roj siab (plam rog) thiab thaiv cov roj hlwb uas tuaj yeem nqus tau.
zaub ntsuab
Muaj ib qho laj thawj vim li cas Popeye ib txwm xaiv spinach. Cov nplooj ntsuab tsaus muaj cov kab txuas ntev ntev hu ua sulfoquinovose (SQ), uas tuaj yeem pab koj lub plab slim. Raws li kev tshawb fawb hauv phau ntawv journal Ntuj Biology Chemical, SQ txhawb kev loj hlob ntawm koj cov kab mob plab zoo, uas tiv thaiv cov kab mob phem los ntawm colonizing koj lub plab thiab ua rau mob thiab plab rog. Sib tov cov zaub ntsuab nrog ib txhais tes ntawm txiv ntseej, hlais strawberries thiab tshis cheese rau noj su txaus siab.
Beets
Cov zaub hauv paus succulent no yog ib qho tshwj xeeb ntawm betaine, ib qho amino acid uas ua rau cov metabolism hauv, muaj txiaj ntsig zoo rau cov tshuaj insulin tsis kam, txhawb kev xav, tshem tawm cov noob rog thiab tawm tsam cov kab mob uas tso tawm los ntawm lub plab rog, raws li kev tshuaj xyuas hauv cov ntawv xov xwm. as-ham. Tsis paub meej tias yuav muab cov tub phem no tso rau hauv koj txoj kev npaj noj mov li cas? Sim cov zaub mov noj qab haus huv beetroot.
Txiv maj phaub roj
Siv sijhawm ib pliag kom tsis quav ntsej qhov tsis ntev los no hais tias cov txiv maj phaub roj yog tus yeeb ncuab ntawm cov khoom noj qab haus huv thiab xav txog qhov no: raws li kev tshawb fawb luam tawm hauv phau ntawv journal Lipids, cov neeg koom nrog ntxiv lawv cov khoom noj nrog cov roj kub kub no txo qis kev rog plab piv rau cov neeg koom nrog noj cov roj taum roj. Peb tuaj yeem sau dab tsi raws li lub plab flatter? Cov kws tshaj lij xav tias nws yog txiv maj phaub roj qhov nruab nrab cov saw triglycerides (uas tau hlawv ua lub zog tsis yog khaws cia li rog) thiab lauric acid (uas pab nrhiav pom cov rog hauv plab thiab hlawv nws).
Txiv ntseej thiab noob Trail Mix
Raws li kev tshawb fawb Danish xyoo 2016, cov neeg uas noj pluas mov nplua nuj nyob hauv cov nroj tsuag protein ntau dua li cov tsiaj protein tau qhia tias muaj kev txaus siab ntau dua. Nqa ib lub hnab ntim cov txiv laum huab xeeb, txiv ntseej thiab noob paj noob hlis los kib rau kib yog tias tshaib plab pib cuam tshuam koj ntawm pluas noj. Tsuas yog nco ntsoov cais koj txoj kev sib xyaw ua ke, vim tias cov kev daws teeb meem tau muab yog qee cov khoom noj noj qab haus huv noj hauv nruab nrab.
Greek yogurt
Dhau li ntawm yog ib qho ntawm peb nyiam cov khoom noj uas muaj protein ntau rau kev noj qab haus huv, Greek yogurt kuj yog lub plab rog rog rog. Raws li kev tshawb fawb tsis ntev los no tau nthuav tawm ntawm Lub Koom Haum rau Endocrinology lub rooj sib tham txhua xyoo, cov kws tshawb fawb pom tias thaum cov protein tau zom thiab tawg, ib qho ntawm cov amino acids, phenylalanine, ua rau cov tshuaj hormones uas pab txo qis qab los noj mov, uas tuaj yeem ua rau poob phaus. Yog tias koj pom koj tus kheej daig ntawm cov khoom noj siv mis, nco ntsoov tias peb sim 12 yogurts thiab pom qhov zoo tshaj plaws. Peb qhov kev xaiv saum toj kawg nkaus yog qhov creamiest ntawm lawv txhua tus - thiab ntim cov khoom zoo nkauj 15 grams ntawm cov leeg nqaij!
Turmeric
Raws li kev tshawb fawb hauv phau ntawv journal OncogeneCurcumin (lub ntsiab antioxidant hauv turmeric) yog ib qho ntawm cov khoom noj muaj txiaj ntsig zoo tshaj plaws. Txij li thaum lub plab rog txhawb o thiab ua rau nws nyuaj rau poob lub pob, sprinkling anti-inflammatory turmeric rau koj cov qe los yog nplawm ib tug golden latte yuav pab kom lub plab zawm.
tuna
Lub teeb tuna yog ib qho kev hem thawj rau kev noj zaub mov triple hauv ib lub kaus poom: nws pheej yig, ntim nrog cov protein, thiab ntim nrog lub plab rog. Qhov tseeb, ib qho kev kawm hauv lub Phau Tshuaj Lipid Research pom tias ntxiv omega-3 fatty acids rau koj cov zaub mov tuaj yeem pab tua cov noob roj. Thaum cov ntses muaj ob hom omega-3, DHA thiab EPA, cov kws tshawb fawb tau pom tias DHA tuaj yeem ua tau 40 mus rau 70 feem pua zoo dua EPA hauv kev tiv thaiv cov noob roj thiab tiv thaiv kom tsis txhob muaj roj hlwb. Muab cov ntses tuna vim tias nws yog cov ntses uas muaj DHA tshaj plaws.
Txiv tsawb
Thaum koj pw tsaug zog, koj lub cev tsim ghrelin ntau dua, cov tshuaj tshaib plab, ua rau koj noj ntau dua rau hnub tom qab. Nyob rau hauv txoj kev nrog koj lub hom phiaj poob phaus los ntawm kev khawb los ntawm nanners. Tsis tsuas yog ua rau lawv cov leeg nqaij so cov zaub mov, xws li cov poov tshuaj thiab magnesium, lull koj lub cev rau hauv kev pw tsaug zog, tab sis cov txiv hmab txiv ntoo no tuaj yeem pab koj saib thiab xav tias slimmer. A Anaerob Ib txoj kev tshawb fawb tau pom tias cov poj niam uas noj txiv tsawb ob zaug hauv ib hnub ua ntej noj mov rau ob lub hlis txo lawv cov plab zom mov los ntawm 50%, ua tsaug rau cov txiv hmab txiv ntoo muaj roj-depleting potassium.
cinnamon
Leej twg paub tias zapping rog yog yooj yim li co cinnamon ntawm koj oats? Ib qho kev tshawb fawb hauv American Journal of Clinical Nutrition pom tau tias cov tshuaj tua kab mob ntshav qab zib no pab txo qis cov tshuaj insulin, tiv thaiv cov piam thaj los ntawm kev khaws cia li rog. Tsis nyob hauv oats? Sim sprinkling cov ntsiab lus rau hauv koj lub latte lossis smoothies.
Tag nrho cov khob cij mov ci
Tsis nco qab cov hmoov nplej tortillas thiab frosted flakes, thiab tsis txhob xav txog kev tuav ciabatta cij! Erin Palinski-Wade, RD, CDE, LDN hais tias "tag nrho cov nplej yog qhov zoo ntawm fiber ntau, B vitamins, thiab tseem tuaj yeem pab tswj cov ntshav qab zib thiab txhawb kev rog plab," hais tias Erin Palinski-Wade, RD, CDE, LDN. "Rau txhua cov nplej uas koj xaiv, ua rau nws 100% tag nrho cov nplej." Peb daim ntawv tshaj tawm tshwj xeeb ntawm cov khoom noj khoom haus zoo tshaj plaws thiab phem tshaj plaws tuaj yeem pab koj lim cov toasts nrov tshaj plaws kom koj tuaj yeem xaiv qhov yog.
Nyias noj nqaij
Leucine tuaj yeem pab koj tsim cov leeg nqaij ntshiv uas xav tau los txo cov rog dhau ntawm koj lub cev, raws li Jennifer McDaniel, MS, RDN, CSSD, LD. Cov nqaij liab yog qhov zoo tshaj plaws ntawm qhov muaj zog amino acid no. Ib txwm xaiv cov nqaij noj nyom kom sau cov txiaj ntsig ntawm omega-3 thiab conjugated linoleic acids (CLA), ob qho tib si rog uas tuaj yeem txo qhov mob thiab khaws cia.
Cayenne kua txob
Tib lub sijhawm, cayenne kua txob hlawv koj tus nplaig thiab tseem ua rau cov roj ntsha hauv koj lub plab. Ib qho kev tshawb fawb hauv American Journal of Clinical Nutrition pom tias noj capsaicin, lub ntsiab compound hauv cov kua txob kub uas muab nws cov cua sov, ua kom lub plab rog los ntawm kev ua kom lub cev muaj peev xwm hloov zaub mov rau hauv lub zog. Ntxiv sov thiab xim rau koj chav ua noj nrog 20 ntsim zaub mov txawv uas txhawb koj cov metabolism.
Raspberries
Xav txog cov pob liab liab no koj cov tshuaj poob phaus tshiab. Raspberries tau ntim nrog fiber ntau thiab dej, uas yuav pab tau koj zoo siab. Thiab zoo li tag nrho lwm cov berries, raspberries yog tag nrho ntawm polyphenols, muaj zog cog tshuaj uas tau pom los pab koj poob phaus. Muab pov rau saum koj cov oatmeal thaum sawv ntxov los yog do-fry lawv ua khoom noj txom ncauj kom sau lawv cov txiaj ntsig.
apples
Ib qho kev zoo siab tshaj plaws ntawm lub caij nplooj zeeg yog ntau yam ntawm cov txiv apples hom peb tuaj yeem nrhiav tau ntawm lub khw muag khoom noj hauv zos. Txawm hais tias koj xaiv Granny Smith lossis ib txwm xaiv Pink Lady txiv apples, cov txiv hmab txiv ntoo crunchy no tau raug pov thawj los pab txo cov rog. Tsis txhob hnov qab tom nws nrog daim tawv nqaij! Cov kua txiv hmab txiv ntoo muaj cov tshuaj hu ua ursolic acid, uas tuaj yeem ua rau cov leeg nqaij thiab cov rog xim av, cov rog zoo uas pab yaj koj qhov nruab nrab.
Txiv quav cawv
Txawm hais tias cov txiv hmab txiv ntoo muaj suab thaj ntau dua li peb cov txiv hmab txiv ntoo uas tsis muaj carb tsawg, lawv kuj muab qee qhov txiaj ntsig tsis tau xav txog. Ib txoj kev tshawb fawb hauv Washington State University tau pom tias resveratrol, ib qho tshuaj tiv thaiv kab mob hauv cov txiv hmab txiv ntoo, hloov cov rog dawb dhau mus rau hauv calorie hlawv roj, txo kev rog los ntawm 40%! Thiab txhua yam koj xav tau tsuas yog peb servings ntawm resveratrol ib hnub twg. Luckily, txiv hmab txiv ntoo tsis yog tib qhov chaw: txiv apples thiab berries kuj muaj cov rog rog!
Ib co cawv
Mus tom ntej thiab ncuav koj tus kheej ib khob liab. Tsuas yog nco ntsoov ua piv txwv Malbec, Petite Sirah, Saint-Laurent, lossis Pinot Noir, vim tias cov cawv no muaj cov qib siab tshaj plaws ntawm lub duav-siab resveratrol. Txawm hais tias ib lub khob tsib-ounce ntawm merlot tsuas muaj 122 calories xwb, cov calorie ntau ntau tuaj yeem ua rau koj ntim cov calories thiab ua rau koj xav noj cov qe qe qe (peb txhua tus paub tias yuav tsis zoo rau koj lub hom phiaj poob phaus).
Kale Dinosaur
Wb fim nws, kale yog kiag li overrated. Txawm li cas los xij, dinosaur kale, dub kale los yog lacinato, yog nws cov kwv tij uas tsis tshua muaj npe uas yog qhov tsim nyog ntawm kev qhuas. Cov nplooj xiav-ntsuab ntawm Dinosaur kale tsis tshua iab thiab nyiam dua li cov nplooj ib txwm muaj, tab sis muaj cov khoom sib xws hauv plab, xws li sau cov fiber ntau, protein, thiab B vitamins uas tuaj yeem pab ntxuav koj lub plab.
tshuaj yej dawb
Zoo li ntsuab tshuaj yej muaj kev sib tw me ntsis thaum nws los txog rau lub plab npias. Raws li kev tshawb fawb luam tawm nyob rau hauv phau ntawv journal Khoom noj khoom haus thiab metabolism, tshuaj yej dawb thaiv kev tsim cov roj ntsha tshiab thiab txhawb nqa lipolysis, kev tawg ntawm cov rog. Tsis tas li ntawd, cov tshuaj yej dawb muaj catechins, ntuj antioxidants uas tiv thaiv koj lub cev tiv thaiv kev phom sij ntawm cov dawb radicals thiab kev ntseeg siab-nqus plab rog.
Cov noob taub dag
Ntxig pepitas rau hauv qee yam ntawm koj cov khoom noj uas koj nyiam yog ib txoj hauv kev zoo tshaj plaws los ua kom muaj protein ntau. Roasted taub dag noob tsis tsuas yog muaj yim grams ntawm cov protein ib ooj, tab sis lawv kuj muaj fiber ntau, zinc, thiab poov tshuaj, cov as-ham tseem ceeb rau cov nqaij ntshiv thiab kev rov zoo. Nco ntsoov, koj cov leeg nqaij ntau, cov rog tsawg koj lub cev yuav khaws cia.
Pu-erh Tshuaj yej
Yog tias koj tsis tau hnov txog qhov no fermented Suav tshuaj yej, nws yog lub sij hawm los ntxiv rau koj niaj hnub niaj hnub. Ib qho kev kawm hauv ntawv xov xwm Kev tshawb fawb tshuaj ntsuab pom tias noj cov nas rog rog noj zaub mov nrog pu-erh tshuaj yej extract txo lawv lub cev hnyav thiab cov roj cholesterol.
Blueberries
Cov me me no muaj zog npaum li lawv me me. Hauv kev tshawb nrhiav hauv Phau Ntawv Qhia Txog Cov Khoom Siv Muaj Tshuaj, blueberries txo lub plab rog, triglycerides thiab tag nrho lub cev hnyav. Kev tshuaj xyuas hauv ntawv xov xwm as-ham Kev noj blueberry kuj tau sau tseg tias muaj feem cuam tshuam nrog kev rog. Lwm zaus koj ua yogurt parfait, tsis txhob hnov qab sib tov nyob rau hauv ib co blueberries!
Oat bran
Yog tias koj nyiam pib koj lub hnub nrog oatmeal, peb thov qhuas koj. Tab sis koj yuav zoo dua pib nrog oat bran, oat hmoov's overkill npawg npawg. Oat bran muaj ntau cov protein thiab fiber ntau (6 grams protein thiab fiber ntau rau 120 calories), uas txhais tau hais tias koj yuav hnov qab ntev dua thiab zam qhov kev ntxias qab zib ntawm qhov chaw ua haujlwm donuts.
Cornicons
Pickles yog tag nrho ntawm dej, vinegar thiab fiber, thiab NW nyuam qhuav muaj calorie ntau ntau! Qhov tseeb, tsuas yog ib khob ntawm pickled cucumbers ntim ob grams fiber ntau rau 16 calories xwb. Tsis txhob hais txog cov kev tshawb fawb qhia tau hais tias cov zaub mov acidic xws li vinegar pab nce tus nqi ntawm cov carbohydrate hlawv hauv lub cev txog li 40%. Thaum koj lub cev hlawv carbs, nws pib hlawv rog, uas tuaj yeem pab koj thaum kawg pob zeb koj cov ris tsho tawv nqaij yam tsis muaj muffins.
Linseed
Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev noj zaub mov zoo, freshly grind koj cov noob flax ua ntej siv lawv. Tsuas yog ib tablespoon muaj li ntawm 2,3 grams roj-busting ALA, ua rau nws hloov tau zoo rau oatmeal. Zoo dua, nqis peev rau hauv lub raj mis ntawm cov roj flaxseed kom drizzle ntawm koj cov zaub xam lav.
Tshav-paj noob
Seb koj ntxiv lawv rau koj lub tais noj tshais los yog chican lawv kom yeej 14 teev tsaus ntuj. Cov noob paj noob hlis yog ib txoj hauv kev zoo kom tau txais koj cov koob tshuaj magnesium txhua hnub, cov khoom noj uas pab lub cev tso rog ntawm nws lub khw. "Sunflower noob thiab sunbutter yog ob qho tshuaj zoo hauv plab," hais tias tus kws kho mob sau npe Lauren Slayton, MS, RD. los ntawm Foodtrainers. "Cov hom rog hauv cov noob tau pom tias txo cov rog hauv plab hauv cov poj niam yam tsis muaj lwm yam kev noj haus. »
Dub kua txob
Piperine, ib qho kev sib xyaw ua ke hauv cov kua txob dub, tau pom tias ua rau adipogenesis hauv tib neeg lub hlwb thiab nce cov roj metabolism hauv cov nas, ua rau txo qis dua lub duav, lub cev rog thiab cov roj cholesterol. Hmoov zoo rau cov neeg uas tau ua nws lub hom phiaj kom tso lawv lub plab mus, koj tuaj yeem nchuav cov kua txob dub rau txhua yam! Pib nrog cov 35 qeeb cooker zaub mov txawv rau kev poob phaus.
Qhob noom xim kasfes dub
Cov xov xwm zoo, chocoholics: tam sim no koj tuaj yeem tom mus rau lwm lub xwmfab yam tsis muaj kev txhaum. Kev tshawb fawb tau pom tias haus cov qhob noom xim kasfes tsaus nti hauv cov nyiaj nruab nrab tuaj yeem txo tag nrho lub cev rog thiab txo koj lub duav, ua tsaug rau cov khoom qab zib tiv thaiv kab mob thiab lub plawv zoo flavonoids. Ua ntej pib taug txuj kev nyuaj cocoa, nco ntsoov yuav ib lub bar nrog tsawg kawg 70% cocoa thiab zam cov tuav uas muaj "alkalized" chocolate hauv lawv cov khoom xyaw (cov no tau txo cov ntsiab lus flavonoid ).
quinoa
Tsuas yog ib nrab khob ntawm quinoa muaj 12 grams ntawm kev tshaib kev nqhis cov protein thiab fiber ntau, ntxiv rau tag nrho cuaj amino acids, ua kom nws ua tiav cov protein. Nws tseem yog ib qho khoom noj muaj zog xws li zinc thiab magnesium.
Ntsuab tshuaj yej
Ib yam li cov tshuaj yej dawb, tshuaj yej ntsuab muaj cov catechins muaj zog uas tuaj yeem txhawb koj cov metabolism. Qhov tseeb, kev tshawb fawb los ntawm cov kws tshawb fawb Nyij Pooj tau pom tias cov neeg koom nrog haus 690 milligrams (txog ib lub raj mis) ntawm catechins txhua hnub nrog cov tshuaj yej ntsuab muaj qhov BMI qis dua thiab lub duav me me dua li cov uas tsis haus. A Asia Pacific Journal of Cancer Prevention Ib daim ntawv tshaj tawm pom tias qhov nruab nrab niaj hnub noj catechins ntawm cov txiv neej thiab poj niam Japanese yog 110 thiab 157 milligrams, raws li. Yog li koj yuav tsum tau nce koj cov tshuaj yej game yog tias koj xav sau cov txiaj ntsig.
asparagus
Asparagus tuaj yeem pab koj ua tiav lub cev koj npau suav nrog nws ntau yam txiaj ntsig xws li cov vitamins A, C, E, K thiab B6, nrog rau folic acids, hlau, tooj liab, calcium, proteins thiab fibers. Qhov zoo tshaj plaws? Tsuas yog ib khob ntawm cov ntswj lean no muaj ze li peb grams ntawm cov protein thiab soothing fiber rau tsuas yog 27 calories xwb!
Aubergine
Noj tag nrho eggplant yuav zoo li ntshai thaum xub thawj (koj puas tau pom tias lawv loj npaum li cas?), tab sis nws ua tau tag nrho - thiab pom zoo! Ib lub eggplants tsis tau tev muaj 5,3 grams ntawm cov nqaij ntshiv nqaij thiab 16 lab walloping fibers rau 137 calories xwb! Tsis paub meej yuav ua li cas ntxias cov khoom noj khoom haus superstar? Grill lub eggplant nrog ib tug drizzle ntawm txiv roj roj thiab khoom noj txom ncauj rau nws los yog pov rau saum koj nyiam pizza noj qab haus huv.
Kefir
Peb hlub Greek yogurt vim nws super-nplua nuj creamy kev ntxhib los mos thiab protein, tab sis kefir tsuas yog coj nws mus rau ib qho kev poob siab. Dhau li ntawm satiety-inducing protein, cov probiotics hauv kefir tuaj yeem pab nrog koj qhov hnyav poob. A Kev Tshawb Fawb Txog Khoom Noj thiab Khoom Noj txoj kev tshawb nrhiav pom tias cov kab mob zoo no (xws li L. cas) ua kom nrawm nrawm ntawm cov roj molecules hauv cov nas thiab tiv thaiv kom tsis txhob ntim rau hauv phaus. Txawm hais tias txoj kev tshawb fawb tau ua rau nas, tsis muaj laj thawj tsis ntxiv creamy kefir rau peb cov zaub mov.
txiv kab ntxwv qaub
Ib lub txiv kab ntxwv ib hnub tuaj yeem khaws cov phaus ntawm bay. Yog, nws muaj tseeb, tab sis ua li cas? Lub acidity ntawm cov txiv hmab txiv ntoo slows digestion, pab koj xav tias puv ntev. Sim noj ib nrab txiv kab ntxwv ua ntej pib noj tshais.
Kamut
Kamut, cov nplej uas tsis tshua muaj neeg paub los ntawm Middle East, tau ntim nrog slimming omega-3 acids, thaum tseem muaj protein ntau thiab tsawg calories. Tsis tsuas yog tuaj yeem pab koj hais tias koj muaj qhov zoo riddance hauv plab, tab sis nws kuj txo cov roj cholesterol, ntshav qab zib, thiab cytokines, uas ua rau mob thoob plaws hauv lub cev, kev tshawb fawb luam tawm hauv European Journal of Clinical Nutrition pom. Psst! Tsis txhob qhia rau quinoa, tab sis kamut yog ib qho qab ntxiv rau txhua lub tais zaub xam lav!
Txiv roj roj
Ntxiv cov roj txiv roj roj muaj cov polyphenols, antioxidants uas pab tua ntau yam kab mob, xws li mob qog noj ntshav thiab osteoporosis, thiab pab kom koj lub hlwb hluas. EVOO kuj tseem tuaj yeem ua rau cov ntshav nce qib ntawm serotonin, ib qho tshuaj hormones cuam tshuam nrog satiety. Tab sis, khaws cov EVOO kim heev los hnav koj cov zaub xam lav thiab ncuav rau ntawm khob cij. Thaum grilling zaub thiab nqaij ntshiv, xaiv qhov tsis tu ncua, tsis tshua kim ntau yam.
Russet qos yaj ywm
Tshwj tsis yog tias koj mus qis-carb rau ob peb hnub (peb tsis pom zoo rau lub sijhawm ntev), tsis muaj laj thawj tsis tso qos yaj ywm hauv qhov cub. Hauv kev tshawb fawb Australian uas ntsuas qhov satiety Performance index ntawm 38 cov zaub mov nrov, cov kws tshawb fawb pom tias cov qos yaj ywm tsis tsuas yog ua kom puv thiab txaus siab dua li cov khoom noj xws li donuts thiab ncuav, tab sis qeb duas kuj zoo dua li kev noj qab haus huv xws li mov xim av thiab oatmeal. Qhov tseeb, cov neeg koom qhia noj zaub mov tsawg dua txhua hnub thaum noj cov poov tshuaj- thiab fiber ntau spuds.
lentils
Lentils yog ib qho ntawm cov nqi pheej yig tshaj plaws ntawm cov nroj tsuag cov protein uas tseem ua haujlwm kom txo tau qhov mob, txo cov roj cholesterol, txhawb cov rog metabolism, thiab txo qis qhov qab los noj mov. Vim tias lentils yog cov hmoov txhuv nplej siab, lawv cov khoom noj qeeb qeeb ua rau tso tawm acetate, ib qho molecule nyob rau hauv lub plab uas taw qhia lub hlwb kom tso cov diav rawg. Tsis ntseeg peb? Kev tshuaj xyuas cov kev sim tshuaj ntsuam xyuas ntawm cov khoom noj khoom haus tau pom tias cov neeg uas tau noj cov zaub mov txhua hnub, kwv yees li 3/4 khob, xav tias qhov nruab nrab 31% puv dua li cov uas tsis tau noj. Thiab ib txoj kev tshawb fawb thib ob pom tau tias kev noj zaub mov muaj ntshav qab zib kom ruaj khov (nyob zoo, lentils!) tuaj yeem txo qhov mob ntawm 22%.
Kimchi
Yog tias kimchi tsuas yog nyob rau hauv koj cov ntawv qhia zaub mov ntawm koj nyiam Korean barbecue chaw, xav txog ntxiv cov khoom noj fermented no rau koj cov zaub mov kom sai li sai tau. Vim li cas qhov no? Cov kws tshawb fawb ntawm Kyung Hee University hauv Seoul, Kaus Lim Kauslim, pom tias cov probiotics pom hauv kimchi tuaj yeem txo qhov hnyav nce. Txhawm rau kom ncav cuag qhov kev txiav txim siab no, cov kws tshawb fawb tau muab cov nas noj cov rog rog thiab tom qab ntawd ib pawg ntawm probiotics pom nyob rau hauv kimchi (Lactobacillus brevis) thiab qhia tias lub cev txo qis qhov hnyav nce los ntawm 28%. Siv cov txiaj ntsig no los ntawm kev yuav khoom sauerkraut, pickles, thiab txiv ntseej.
Sardines
Yog tias koj xav tias salmon yog huab tais ntawm hiav txwv thaum nws los txog rau omega-3s, koj tsis tau ntsib sardines. Cov kev tshawb fawb pom tau tias cov roj ntsha hauv lub plawv zoo tuaj yeem txhim kho txhua yam ntawm koj cov roj cholesterol profile rau koj lub siab, koj muaj peev xwm tiv thaiv Alzheimer's kab mob thiab txawm tias nce phaus. Tsis tas li ntawd, tej zaum koj tuaj yeem nrhiav tau ib qho ntses lean no tsawg dua $ 2 ntawm koj lub khw muag khoom noj hauv zos!
Tsev cheese
Ntxim ntawm lub mis qub? Qib qis tsev cheese yog ib qho kev noj haus superstar thaum nws los txog rau kev ntxiv cov protein ntau rau koj cov zaub mov. Nws kuj tseem suav tias yog cov protein ua tiav vim nws muaj tag nrho cuaj qhov tseem ceeb amino acids koj lub cev xav tau kom ua haujlwm zoo. Yog li koj tuaj yeem muab nws tag nrho nws txoj kev zoo nkauj.
kua txob
Tsis nco qab qhov hnyav yog tias koj cov tshuaj hormones ntxhov siab tawm ntawm kev zam. Thaum peb daig hauv qhov xwm txheej plaub hau, lub cev pib tsim cov tshuaj hormone cortisol, uas txhawb kom lub plab khaws rog. Cov khoom noj zoo uas muaj vitamin C, xws li kua txob, tuaj yeem pab tiv thaiv qhov no los ntawm kev txo qis cortisol thiab tom qab ntawd ua rau koj muaj feem yuav tshwm sim ntawm cov abs.
Peanut Butter
Nov yog lwm qhov laj thawj rau pawg ntawm PB & J sandwich: txoj kev tshawb fawb luam tawm hauv phau ntawv journal JAMA Internal tshuaj nrhiav tau ib qho kev sib txuas ntawm txiv laum huab xeeb noj thiab txo qis kev pheej hmoo ntawm kab mob plawv, ua tsaug rau cov txiv ntoo noj qab haus huv polyunsaturated thiab monounsaturated fatty acids, uas tseem txhais tau tias koj yuav tsum tsuas yog xaiv cov rog rog (peb nyiam MaraNatha thiab Smucker's Natural ). Tsuas yog nco ntsoov, lo rau qhov loj me ntawm ob tablespoons (yog, txhais tau hais tias tsis txhob noj tag nrho lub thawv hauv ib zaum!) kom sau cov txiaj ntsig uas ua rau lub plab. Rau cov khoom noj txom ncauj sai thiab qab qab uas yuav ua rau koj puv sijhawm, dipped txiv apples hauv txiv laum huab xeeb butter thiab txaus siab rau koj txoj kev tshaib kev nqhis.
