Kev noj zaub mov txhua lub lim tiam rau kev noj qab haus huv ntawm lub siab thiab cov hlab ntsha

Kev noj zaub mov txhua lub lim tiam rau kev noj qab haus huv ntawm lub siab thiab cov hlab ntsha

Ntau tus tsis paub txog qhov muaj peev xwm kis tau tus kab mob uas tau piav qhia tias yog "tus neeg tua neeg uas ntsiag to", vim nws tsis muaj tsos mob.

Cov ntshav siab ntev tuaj yeem ua rau muaj kev phom sij loj rau lub cev los ntawm kev ua rau cov hlab ntsha, ua rau muaj teeb meem nrog lub qhov muag, lub raum, hlwb thiab lub plawv, xws li mob plawv thiab mob stroke.

Kev pheej hmoo rau ntshav siab kuj suav nrog kev ua neej nyob, xws li kev noj zaub mov tsis zoo thiab tsis muaj kev tawm dag zog, nrog rau hnub nyoog, tsev neeg keeb kwm, haiv neeg thiab noob caj noob ces, raws li Kev Noj Qab Haus Huv.

phiaj xwm txhua lub lim tiam

Txoj kev npaj pluas noj txhua lub lim tiam yog npaj los hais txog cov khoom noj khoom haus ntawm kev tswj ntshav siab.

Txhawm rau txhawb kev noj qab haus huv ntawm lub plawv thiab txhim kho ntshav siab, koj yuav tsum txwv sodium kom tsis pub ntau tshaj 1500 milligrams ib hnub, raws li kev pom zoo los ntawm American Heart Association, txo cov roj saturated thaum nce cov rog tsis txaus thiab suav nrog ntau cov zaub mov muaj fiber ntau, xws li txiv hmab txiv ntoo noj qab haus huv. thiab zaub.

Tab sis yog tias tus neeg tam sim no tsis raug kev txom nyem los ntawm ntshav siab, ces txoj kev npaj noj mov txhua lub lim tiam kuj ua haujlwm zoo rau kev tiv thaiv thiab kev noj qab haus huv, vim tias nws yog raws li kev noj 1500 calories ib hnub, txij li kev poob phaus tuaj yeem ua lub luag haujlwm hauv kev txo cov ntshav siab.

Thawj hnub

Noj tshais: XNUMX noj txiv laum huab xeeb, chia berry jam, English muffin, XNUMX khob ntawm yogurt, XNUMX nruab nrab tswb kua txob, sliced.

Noj su: XNUMX khob ntawm qos yaj ywm qab zib ntim nrog chickpea sauce, ½ khob ntawm unsalted qhuav roasted cashews.

Noj hmo: 30 noj ntawm XNUMX-feeb roasted salmon tacos nrog pob kws thiab kua txob salsa.

hnub ob

Noj tshais: 3 noj ntawm high-fiber raspberry-vanilla thaum hmo ntuj oatmeal, XNUMX tablespoons ntawm slivered almonds (sprinkle on overnight oats), XNUMX/XNUMX khob low-fat Greek yogurt, XNUMX/XNUMX khob blueberries.

Noj su: 2 noj mov qeeb-siav nqaij qaib, XNUMX nruab nrab txiv tsawb, XNUMX raspberry-txiv qaub lub zog pob.

Noj hmo: veggie burger, ib qho kev pab ntawm ntsim coleslaw.

hnub peb

Noj tshais: 3 noj ntawm high-fiber raspberry-vanillin thaum hmo ntuj oats, 2 tablespoons sliced ​​​​almonds (sprinkle on overnight oats), XNUMX raspberry-txiv qaub lub zog pob.

Noj su: XNUMX noj mov qeeb-siav nqaij qaib, XNUMX txiv tsawb nruab nrab, XNUMX txiv duaj.

Noj hmo: Pab nyob rau hauv ib lub tais ntawm cws, pineapple, thiab peppers nrog mov.

hnub plaub

Noj tshais: 3 noj ntawm high-fiber raspberry-vanilla thaum hmo ntuj oatmeal, XNUMX tablespoons ntawm slivered almonds (sprinkle on overnight oats), XNUMX/XNUMX khob low-fat Greek yogurt, XNUMX/XNUMX khob blueberries.

Noj su: 3 noj mov qeeb-siav nqaij qaib, XNUMX nruab nrab txiv tsawb, XNUMX raspberry-txiv qaub lub zog pob.

Noj hmo: ib qho kev pab ntawm lentils nrog mov thiab spinach.

Hnub thib tsib

Noj tshais: 3 noj ntawm high-fiber raspberry-vanilla thaum hmo ntuj oats, XNUMX tablespoons slivered almonds (sprinkle on overnight oats), XNUMX nruab nrab kua.

Noj su: XNUMX noj mov qeeb-siav nqaij qaib, XNUMX nruab nrab txiv tsawb, ½ khob unsalted qhuav roasted cashews.

Noj hmo: XNUMX noj mov qeeb-siav nqaij qaib thiab xim av nplej nrog roasted pob kws thiab taum dub.

hnub rau

Noj tshais: ib qho kev pab ntawm kefir, ib tug nyuaj-boiled qe, thiab ib tug nruab nrab txiv duaj.

Noj su: 2 noj dib zaub xam lav sandwich, XNUMX nruab nrab txiv kab ntxwv, XNUMX raspberry-txiv qaub lub zog pob.

Noj hmo: XNUMX noj ntawm ci salmon nrog txiv qaub kua txiv tshiab, XNUMX noj ntawm kale thiab quinoa zaub xam lav nrog txiv qaub hnav khaub ncaws.

hnub xya

Noj tshais: XNUMX noj txiv laum huab xeeb, chia berry jam, English muffin, XNUMX khob ntawm cov tsis muaj rog kefir, ½ khob ntawm unsalted qhuav roasted cashews, XNUMX plum.

Noj su: 3 noj dib zaub xam lav sandwich, XNUMX nruab nrab txiv kab ntxwv, XNUMX raspberry-txiv qaub lub zog pob.

Noj hmo: ib pluag mov ntawm nqaij qaib thiab zaub zaub xam lav nrog chickpeas thiab feta.

Maguy Farah lub horoscope twv ua ntej rau xyoo 2023