Alex Hauspurg yog ib tug New York City-Based Registered Dietitian Nutritionist.
Txawm hais tias koj tus neeg laus hluas yog nyob ntawm tus menyuam kawm ntawv pob nyiaj, them nyiaj rov qab rau cov tub ntxhais kawm qiv, los yog xav ua neej nyob raws li lawv txoj kev xav, kev noj qab haus huv feem ntau yog txi thaum nyiaj nruj. Khoom noj khoom haus zoo yuav kim, tiam sis nws yog qhov tseeb tau rau cov neeg laus noj kom noj qab nyob zoo tsis txhawm rau lub txhab nyiaj. Ntawm no yog li cas *:
Kav caij nyoog.
Nrhiav seb dab tsi yog nyob rau hauv lub caij, nrhiav zaub mov txawv / yuav raws li.
Kev tsim nqi tuaj yeem yuav kim tshaj ob zaug yog tias nws tsis nyob rau lub caij.
Yuav cov khoom noj tag nrho.
Kev txiav ua ntej, ntxuav cov txiv hmab txiv ntoo thiab zaub yog yooj yim tab sis koj them ntxiv rau kom yooj yim thiab cov khoom no txav sai dua thaum yuav tag nrho. Yuav cov khoom noj hauv nws daim tseem ntawv (piv txwv li tag nrho lub taub hau ntawm lettuce, carrots uas yuav tsum tau tev tau) yuav tsum siv zog me ntsis ntxiv rau hauv pluas noj, tab sis cov nyiaj txuag tau loj heev.
Tsis txhob hnov qab cov kaus poom thiab khov.
Cov kaus poom thiab cov khov nab kuab feem ntau pheej yig tshaj li qhov tshiab thiab zoo rau ntawm tes kom ceev ceev, khoom noj yooj yim ntxiv.
Cov txiv hmab txiv ntoo hauv cov txiv hmab txiv ntoo: Xaiv cov txiv hmab txiv ntoo hauv cov txiv hmab txiv ntoo hauv 100% kua txiv hmab txiv ntoo.
Nyob kas poom zaub thiab legumes: Yaug thiab ntws ua ntej siv kom tshem tawm cov ntsev ntau tshaj.
Cov ntses ua ke: Xaiv cov ntses ntim hauv cov dej thiab yuav "teeb" cov kaus poom los ntawm cov kua ntses me me.
Cov khoom khov: Tshawb cov ntawv cim thiab xaiv cov khoom uas tsis muaj ntxiv ntsev, qab zib, lossis ntses. Cov txiv hmab txiv ntoo thiab zaub khov nab kuab zoo heev rau ntawm tes kom ntxiv rau txhua pluas noj.
Cov ntses khov no tuaj yeem ua rau sab npauj npaim, tab sis tseem yog qhov zoo rau kev noj qab haus huv-yog tias koj tau siv nyiaj. Siv cov khoom me me ntawm cov ntses thiab ua ib pluag mov nrog cov khoom noj protein kom ncab koj cov nyiaj ntxiv.
Khoom noj khoom haus yog khov hauv ncov freshness, ua rau cov khoom noj haus tshiab tshiab thiab cov khoom noj khov dua li sib npaug thiab kev yooj yim, pheej yig, cov kev xaiv noj haus.
Nroj tsuag.
Cov hmoov nplej tag nrho muaj cov vitamins thiab minerals thiab yog cov chaw zoo ntawm fiber ntau, uas tuaj yeem pab tswj kev tswj hwm, tswj cov plab zom, thiab ntau dua. Xim av txhuv, 100% cov hmoov nplej / tag nrho cov qhob nplej thiab cov nplej, thiab qub oats muab qhov zoo tshaj plaws bang rau koj tus phaw. Rau cov nyiaj ntxiv, yuav cov ntawv dawb thiab ntxiv rau koj tus kheej lub caij rau cov txuj lom nws.
Sidestep pricey proteins
Pulses
Pulses yog ib feem ntawm tsev neeg muaj ntses thiab muaj lentils, peas, taum, thiab chickpeas. Lawv muaj protein, fiber, vitamins, minerals, muaj roj tsawg, pheej yig tshaj cov nqaij, thiab tuaj nyob hauv cov ntaub ntawv sib txawv (cov ntaub ntawv qhuav yog pheej yig dua cov kaus poom!). Pulses yog ib qho khoom tsim nyog, yooj yim, muaj protein ntau zoo heev uas zoo rau koj lub hnab, lub duav, thiab ib puag ncig. Sim no daim ntawv qhia Lentil Burgers daim ntawv qhia thiab tuaj pumped rau pulses. Xav tau tej yam cozier? Sim ua daim ntawv qhia no.
Qe
Cov qe tau pom ib qho kev ua tsis zoo rau lub cev, tab sis lawv yog pheej yig, ntau yam, muaj protein ntau qhov chaw. Lawv muaj tag nrho cov vitamins thiab minerals yuav siv tau rau txhua pluas noj - tsis yog noj tshais. Ib tug ua ke-kawm qai txawm ua kom yooj yim, txhaws khoom noj.
Txiv ntseej taub.
Txiv ntoo pob tw yoojyim yog yooj yim, ntau yam, (feem ntau) pheej yig, thiab ib qhov chaw muaj protein ntau thiab noj muaj roj.
Ntxiv rau oatmeal, txiv hmab txiv ntoo, qhaub cij, smoothies, tab sis lo rau ob theem dia los yog tsawg dua kom tsis txhob muaj calorie ntau ntau. Thaum twg los xij, xaiv cov qe nrog cov txiv ntoo li qhov tsuas muaj qab zib kom tsis txhob ntxiv cov piam thaj (Tip: "low-fat" thiab "rog tsawg" feem ntau txhais tau hais tias qab zib ntxiv.
Mis los.
Mis los yog lwm qhov chaw muaj protein ntau (yog tias koj tsis muaj lactose intolerant) uas muaj cov vitamins thiab minerals. Xaiv lub thawv ntim (yogurt, tsev cheese, thiab lwm yam) es tsis txhob siv cov khoom ntim (koj them ntxiv rau kom yooj yim!) Thiab muab faib tawm koj tus kheej. Nqa mus rau hauv mason rhawv zeb los yog khoob khib nyiab ib ncig (piv txwv li txiv laum huab xeeb). Xaiv cov khoom noj uas muaj roj tsawg los tswj cov roj thiab calorie ntau ntau (ib qho roj tsawg pab koj xav tias muaj mob, tab sis).
Muaj ib qho app rau qhov ntawd.
Muaj cov apps uas nrhiav tau cov coupons nyob ze cov khw muag khoom noj khoom haus, sib piv cov nqi, pab koj npaj pluas mov, tsim daim ntawv sau npe, thiab ntau dua.
Siv cov no los pab koj npaj koj lub tsev lag luam thiab khaws nyiaj koj thaum koj tuaj txog.
Kev noj qab nyob zoo yuav zoo li pricey thiab daunting, tab sis ib qho kev npaj me ntsis yuav mus ntev txoj kev. Los ntawm kev siv cov txheej txheem saum toj no, tab tom nrhiav zaub mov txawv nrog cov khoom xyaw rau overlapping, cov khoom qub, thiab siv cov apps, koj tuaj yeem noj qab haus huv yam tsis muaj kev tawg nyiaj.
* Cov txheej txheem no muaj kev txhawb rau cov neeg noj qab nyob zoo. Yog tias koj muaj qee yam mob, nrog ib tus Neeg Kho Mob los sis koj tus kws kho mob tham txog kev pabcuam khoom noj tshwj xeeb rau koj cov kev xav tau.