Cov zaub mov tseem ceeb tshaj plaws uas muab lub zog rau koj thaum yoo mov

Cov zaub mov tseem ceeb tshaj plaws uas muab lub zog rau koj thaum yoo mov

Cov kws paub txog khoom noj khoom haus tau hais tias cov khoom noj uas muaj cov carbohydrates yooj yim thiab cov protein yog qhov kev xaiv zoo tshaj plaws rau lub zog txhua hnub, vim tias lub hom phiaj yog ua kom cov ntshav qab zib kom ruaj khov thiab zam kom tsis txhob muaj qhov kub siab thiab qis qis uas ua rau tus neeg tshaib plab thiab qaug zog. Yog li ntawd, nws muaj peev xwm ua siab ntev noj cov zaub mov muaj zog uas muab lub cev nrog lub zog txhua hnub, raws li qhov tau tshaj tawm los ntawm lub vev xaib "Eat This Not That" website.

1. Salmon

Nutritionist Rima Kleiner pom zoo kom noj ntses salmon, uas yog suav tias yog ib qho ntawm cov khoom noj uas nyiam kom muaj zog vim tias nws muaj cov as-ham thiab pab txhawb rau ntau yam kev noj qab haus huv zoo, suav nrog qib zog, ua tsaug rau "B" cov vitamins, tshwj xeeb tshaj yog "B12", uas. Lub zog thiab tawm tsam kev qaug zog ib txwm muaj, ntxiv rau cov ntses salmon yog ib qho ntawm ob peb lub ntuj tsim cov vitamin D, uas tuaj yeem pab tiv thaiv qaug zog, ua rau koj muaj zog dua.

2. mov nplej

Nutritionist Frieda Hargo hais tias cov nplej xim av, uas yog ntau yam khoom xyaw, yog ib qho khoom noj zoo heev yog tias ib tug neeg raug kev txom nyem los ntawm kev txo qis zog, vim tias nws yog nplua nuj nyob rau hauv manganese, ib tug mineral uas pab lub cev tsim lub zog ntawm carbohydrates thiab proteins nws noj. , uas ua rau nws xav tias muaj zog rau lub sijhawm ntev.

3. Avocado

Nutritionist Helisi Amer pom zoo kom noj avocados vim tias lawv muaj fiber ntau thiab noj qab nyob zoo, ob qho tib si zom tau qeeb dua li cov carbohydrates yooj yim, thiab muab lub zog ntau dua.

4. spinach

Dr. Hargo qhia tias spinach yog nplua nuj nyob rau hauv hlau, thiab nws yog ib qho tsim nyog yog tias ib tug neeg xav tau lub zog, vim tias tsis muaj hlau nyob hauv lub cev tuaj yeem txo qis cov pa oxygen mus rau lub hlwb, uas ua rau tus neeg mob nkees, thiab kom tsis txhob muaj lub zog tsis zoo, ntxiv qee cov spinach rau pluas noj lossis tuaj yeem muaj cov khoom xyaw hauv cov txiv hmab txiv ntoo smoothie.

5. Taum thiab taum

Nutritionist Ashvini Mashru pom zoo kom taum fava thiab taum qhuav vim tias lawv muaj fiber ntau, uas ua rau cov ntshav qab zib stabilizes. Nws hais tias: Cov tshuaj insulin siab rau cov zaub mov tuaj yeem ua rau cov ntshav qab zib tsawg, qhov kev txo qis no ua rau qaug zog thiab tsis muaj zog, "Soluble fiber ntau ua rau lub sijhawm hloov pauv hauv plab, yog li txo qis kev zom zaub mov thiab lub sijhawm nqus thiab ua rau muaj kev zoo siab rau lub cev. lub sijhawm ntev dua. "

6. Nplej

Thiab xibfwb Diana Coy Castellanos ntseeg hais tias ib qho ntawm feem ntau ua rau qaug zog txog kev noj zaub mov yog hlau deficiency anemia, hlau yog ib qho tseem ceeb rau kev ua cov qe ntshav liab uas nqa oxygen thoob plaws hauv lub cev, thiab hlau kuj pab lub cev tsim lub zog, yog tias tsis txaus. Los ntawm hlau, ib tug yuav hnov ​​​​zoo li nkees thiab qaug zog.

7. Qog

"Qe, tshwj xeeb tshaj yog tag nrho cov qe nrog rau cov qe, yog qhov kev xaiv zoo tshaj plaws rau cov khoom noj uas muaj zog," said Dr. Courtney Ferreira, tus kws kho mob sau npe. cov ntshav qab zib ruaj khov.

8. qos yaj ywm

Dr. Amer hais txog cov qos yaj ywm qab zib, vim tias lawv yog "ib yam khoom noj uas muab lub zog ruaj khov vim tias lawv muaj fiber ntau thiab cov carbohydrates nyuaj, ntxiv rau cov vitamins A thiab C, uas kuj txhawb kev tiv thaiv kab mob."

9. Almonds thiab walnuts

"Almonds muab lub zog txhawb nqa, vim tias lawv muaj cov protein, fiber ntau, thiab cov rog hauv lub plawv, thiab ua rau muaj kev txaus siab vim lawv muaj cov zaub mov thiab cov vitamins xws li manganese, tooj liab, riboflavin, thiab magnesium uas pab txhawb lub zog. kev tsim khoom, ”hais tias Jane Flachbart, kws tshaj lij khoom noj khoom haus.

Thaum tus kws qhia noj zaub mov Lauren Manganiello qhia txog kev noj walnuts, vim tias nws yog ib qho ntawm cov txiv ntoo uas nplua nuj nyob rau hauv "omega-3 fatty acids uas ua rau muaj kev txaus siab thiab kev ua si tib lub sijhawm."

10. Hmoob

Dr. Chelsea Elkin, kws paub txog khoom noj khoom haus, taw qhia tias noj "ib nrab khob ntawm chickpeas muab rau lub cev 15 grams protein, nrog rau cov roj monounsaturated fatty acids uas tseem ceeb rau lub plawv. Chickpeas tuaj yeem ntxiv rau cov zaub xam lav, thiab tom qab ci lawv tuaj yeem hloov pauv rau toasted breadcrumbs rau ntau cov txiaj ntsig thiab crunch. "

11. Tuna thiab whole wheat crackers

"Thaum nws tseem ceeb heev kom noj cov carbohydrates yooj yim, zom tau yooj yim, ib tus yuav xav tau ntxiv rau lawv nrog cov protein thiab rog me ntsis, uas yuav tiv thaiv cov ntshav qab zib kom tsis txhob poob sai dhau," tus kws qhia noj zaub mov Rebecca Lewis hais.

12. Tsev cheese

"Ib khob ntawm tsev cheese muaj 25 grams protein, thiab ib txoj kev tshawb fawb luam tawm nyob rau hauv phau ntawv Journal Appetite qhia tau hais tias cov satiating los ntawm tsev cheese zoo ib yam li cov satiating los ntawm cov qe," hais tias Dr. Elkin.

13. Greek Yogurt

Dr. Elkin hais ntxiv tias Greek yogurt muab lub zog, vim nws muaj 18 grams ntawm cov protein ib 6-ounce noj, sau tseg tias ntxiv cov txiv hmab txiv ntoo tshiab rau saum thiab ib tablespoon ntawm tws almonds ua rau nws yog ib qho khoom noj txom ncauj thiab khoom noj txom ncauj, ntxiv rau nws muab calcium los pab. ntxiv pob txha..

14. High-fiber cereal nrog mis nyuj

Dr. Andy de Santis piav qhia tias thaum cereals nplua nuj nyob rau hauv fiber ntau, xws li bran cereal, nrog rau cov protein xws li mis nyuj, lub zog ruaj khov yog tau, "vim lawv muaj fiber ntau thiab carbohydrates, uas yog zom maj mam, muab lub siab satiety. rau lub sijhawm ntev dua thaum muab cov kev xav tau. " tsim nyog rau lub hlwb thiab lub cev."

15. Whole wheat bread with ricotta

Tsis tas li ntawd, tus kws qhia noj zaub mov Judy Bird muaj lwm txoj kev xaiv uas sib xyaw ua ke cov protein thiab fiber ntau kom tau txais lub sijhawm ntev dua, uas yog noj cov qhob cij tag nrho nrog cov ricotta cheese thiab jam los yog cov txiv hmab txiv ntoo hlais, sau tseg tias "ib nrab khob ntawm ricotta muaj 14 grams ntawm cov protein, cov fiber ntau los ntawm tag nrho cov nplej qhob cij tseem sau thiab satiety thiab ua kom cov ntshav qab zib kom ruaj. "

16. Cheese thiab txiv apples

Raws li kev noj zaub mov Michelle Stewart, nws ntseeg hais tias kev sib xyaw ntawm cov protein tuaj yeem tau los ntawm cheese, fiber ntau thiab carbohydrates los ntawm cov txiv apples, nrog rau muaj peev xwm ntxiv txiv hmab txiv ntoo, zaub, tag nrho cov nplej, txiv ntoo thiab cov noob uas muab lub cev xav tau cov vitamins, minerals, phytonutrients thiab fiber.

17. Nplej ncuav mog qab zib nrog hlais qaib ntxhw

Dr. Stewart kuj qhia txog kev sib txuas cov protein nrog cov carbohydrates kom muaj zog txhua hnub, los ntawm kev noj cov ncuav mog qab zib xim av nrog cov qaib ntxhw.

18. Txiv lws suav thiab melon

Hais txog cov txiv hmab txiv ntoo, Dr. Manganiello pom zoo kom noj "txiv laum huab xeeb thiab melon vim tias lawv muaj feem pua ​​​​ntawm cov dej (kwv yees li 90%), uas tuaj yeem pab tsis txhob nqhis dej rau lub sijhawm ntev, uas txo qhov qaug zog thiab qaug zog."

19. Txiv tsawb

"Tsev txiv tsawb yog qhov zoo yog tias tus neeg xav tau kev txhawb zog, vim tias lawv tau tsim los ntawm peb hom suab thaj (fructose, qabzib, thiab sucrose) uas tau nqus mus rau hauv cov ntshav ntawm qhov sib txawv, uas txhais tau hais tias tus neeg yuav tau txais sai. boost lub zog thiab tsis raug kev txom nyem tom qab los ntawm qaug zog, "hais tias Dr. Hargo, tsis muaj zog vim hais tias cov sucrose yuav ua kom cov ntshav nyob ruaj khov."

20. Tsaus Chocolate

Dr. Elkin xaus lus qhia, hais tias cov qhob noom xim kasfes tuaj yeem noj kom tau txais lub zog txaus txhua hnub, yog tias "xaiv cov qhob noom xim kasfes tsaus nti uas muaj cocoa cov ntsiab lus ntawm 75% lossis ntau dua, vim qhov no qhia tias muaj ntau dua ntawm flavanols."

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