Cov zaub mov yooj yim, zaub mov txawv, thiab cov lus qhia rau chav ua noj

Cov txheej txheem:

Cov zaub mov yooj yim, zaub mov txawv, thiab cov lus qhia rau chav ua noj
Cov zaub mov yooj yim, zaub mov txawv, thiab cov lus qhia rau chav ua noj
Anonim

Txhua tus xav kom txuag sijhawm thiab lub zog hauv chav ua noj. Nws yog ib qho tseem ceeb tshwj xeeb tshaj yog thaum mob pob qij txha los ntawm kev mob caj dab tig npaj pluas mov rau hauv txoj haujlwm tseem ceeb. Peb tau muab tso ua ke qee cov tswv yim rau cov zaub mov yooj yim uas tshem tawm koj txhais tes thiab lub cev thiab tsis hnav koj tawm. Nyob rau tib lub sijhawm, lawv tswj kom xa cov saj zoo, nrog rau cov khoom noj uas koj xav tau kom txwv tsis pub o ntawm kev mob caj dab thiab nyob ruaj khov.

Thiab ntawm no yog ib qho lus qhia: thaum koj xav ua noj, ua ntxiv. Ua li ntawd, koj yuav ib txwm muaj zaub mov noj qab haus huv nyob ib puag ncig los noj rau koj hnub qis zog. Yog tias kev npaj pluas mov ntau dhau ntawm cov lus nug rau koj, xav txog kev siv koj qhov kev pab cuam Meals on Wheels.

Frozen Food for Bad Arthritis Days

Frozen entrees sai thiab yooj yim, tshwj xeeb tshaj yog thaum koj mob caj dab ua kom koj tawm hauv chav ua noj. Tab sis lawv tsis muaj npe nrov hauv sodium thiab tsawg hauv fiber ntau. Yog tias koj paub yuav nrhiav dab tsi, muaj ntau txoj kev xaiv zoo hauv lub freezer aisle los ua qhov tseem ceeb ntawm cov khoom noj muaj txiaj ntsig. Nrhiav cov tais diav uas muab 800 milligrams sodium los yog tsawg dua; tsawg kawg yog 15 grams ntawm cov protein; thiab tsawg kawg yog plaub grams fiber ntau.

Txawm tias cov khoom noj qab haus huv zoo tshaj plaws ua rau cov khoom noj thiab cov nplej tag nrho. Ntxiv nrog rau ib khob ntawm cov zaub tshiab los yog khov, thiab ib daim ntawm cov qhob cij tag nrho los ua zaub mov tiav.

Nearly-a-Npaj Khoom Noj Yooj Yim

Supermarkets muaj ntau cov khoom noj yooj yim uas tuaj yeem suav tias yog cov khoom noj ze, yooj yim rau txhua tus neeg mob caj dab. Zoo li feem ntau cov zaub mov ua tiav, lawv muab cov sodium ntau dua li qhov koj xav tau, yog li nrhiav cov tshuaj qis dua. Cov zaub mov no pib luv luv ntawm cov protein yog li lawv yuav tsum tau ntxiv nrog txiv hmab txiv ntoo, zaub, nplej, thiab cov khoom noj siv mis los ua kom muaj pluas noj.

Thaum mob caj dab ua rau ua noj tawv, txaus siab rau cov kua zaub uas muaj protein ntau xws li lentil, taum dub, los yog taum sib cais. Kev nqis peev hauv ib qho hluav taws xob txhim khu kev qha tuaj yeem qhib kom yooj yim rau koj tus kheej. Koj tuaj yeem khaws cov nqaij qaib ua ntej ci, noj tshais burrito, sushi lossis lwm yam khoom noj uas npaj tau ntawm ntau lub khw muag khoom noj hnub no. Ntxiv rau, marinated albacore (dawb) tuna steaks thiab salmon fillets muaj nyob rau hauv cov pob yooj yim qhib thiab npaj noj hauv vib nas this rau noj su lossis noj hmo. Hauv ib lub pinch, txawm tias ib lub kaus poom ntawm lub caij tuna - ua rau rau lub crackers - ua rau noj qab nyob zoo.

Lub luag haujlwm ntawm cov zaub mov ua kua hauv Koj Cov Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv

Cov zaub mov ua kua muaj ntau cov vitamins thiab cov zaub mov tseem ceeb, tab sis lawv tsis muaj cov protein thiab fiber ntau txaus los suav tias yog zaub mov tiag tiag. Ntxiv rau, lawv tsis txaus siab tshwj xeeb thiab tuaj yeem ua rau koj xav tau ntau dua. Thiab lawv kuj kim heev. Tab sis txawm hais tias tag nrho cov ntawd, lawv tsis yog tsis muaj txiaj ntsig; kev yooj yim yog ib qho ntawm lawv txoj kev tsim txiaj. Muab lawv nrog ib daim los yog ob qho ntawm cov hmoov nplej tag nrho los yog tag nrho-grain waffle thiab txiv hmab txiv ntoo kom sib npaug ntawm lawv cov khoom noj muaj zog rau kev noj mov zoo rau mob caj dab.

Kos daim ntawv lo kom paub tseeb tias cov zaub mov muaj ntau cov vitamins thiab minerals. Feem ntau 8-ounce cov khoom noj khoom haus ntxiv dej haus muaj zog kom muab 25% ntawm cov vitamins uas koj xav tau txhua hnub.

Daim ntawv qhia ua kom txuag koj cov pob qij txha

Cov zaub mov no tau ntim nrog cov saj zoo thiab cov khoom noj zoo uas pab txo qis kev sib koom tes ntawm kev mob caj dab, ua rau cov pob txha muaj zog, thiab txhawb kev noj qab haus huv tag nrho. Qee cov tais diav yooj yim heev, thiab lwm tus siv me ntsis ntxiv. Tab sis txhua yam muab zaub mov qab, sib npaug.

Breakfast

Pumpkin Pie Smoothie

Nyob zoo nrog cov nplej tag nrho English muffin

1/2 khob taub dag

1/2 khob mis nyuj

Pinch cinnamon

2 teaspoons qab zib lossis khoom qab zib kom saj

Muab tag nrho cov khoom xyaw rau hauv lub tshuab ntxhua khaub ncaws lossis khoom noj khoom haus. Ntxig rau ntawm kev kub ceev rau 2 mus rau 3 feeb, los yog kom txog thaum frothy. Pab tam sim ntawd. Ua txog 1 1/2 khob.

Panut Butter Banana Smoothie

pair this one up with whole-grain English muffin, too

3/4 khob dawb yogurt

1 txiv tsawb nruab nrab

2 tablespoons txiv laum huab xeeb

2 ice cubes

Muab tag nrho cov khoom xyaw rau hauv lub tshuab ntxhua khaub ncaws lossis khoom noj khoom haus. Ntxig rau ntawm kev kub ceev rau 2 mus rau 3 feeb los yog kom txog thaum frothy. Pab tam sim ntawd. Ua txog 1 1/2 khob.

YBerry Fluffy Pancakes

Pab nrog ib khob kua txiv kab ntxwv fortified nrog calcium thiab vitamin D

1 khob dawb tsis muaj rog lossis tsis muaj rog yogurt

1 qe loj

1 khob pancake mix

1 khob blueberries tshiab los yog raspberries

Hauv ib lub tais, muab cov yogurt thiab qe. Sib tov zoo. Ntxiv pancake mix thiab sib tov cia li ua ke. Maj mam roj los yog tsuag lub lauj kaub uas tsis yog nplaum los yog griddle. Ladle tawm 2 tablespoons batter rau txhua pancake. Muab ob peb berries rau ntawm pancake. Thaum cov npoo yog ruaj, tig pancakes thiab ua noj 1 feeb ntxiv. Pab tam sim ntawd. Qhov no yuav muab rau koj 3 pancakes, tab sis koj tuaj yeem ua ntxiv thiab khov.

Jazz-y Oatmeal

Npaj ib pob ntawv lossis ob qho ntawm cov oatmeal tsis tu ncua hauv lub microwave raws li cov lus qhia, nrog mis nyuj lossis kua txiv hmab txiv ntoo. Tom qab ua noj, do hauv 1/2 khob applesauce thiab 1/4 khob raisins (ntau dua yog siv 2 pob ntawv) thiab pinch ntawm cinnamon, yog tias xav tau.

Confetti Tsev cheese

Ntxiv 1/4 khob qhuav ua ntej chopped apricots; 2 tablespoons tws walnuts; thiab 1 tablespoon av flaxseed mus rau 1 khob qes qes tsev cheese. Ua hauj lwm rau saum lub toasted Heart He althy Cinnamon Raisin bagel los ntawm Sara Lee. Ib lub hnab ntim khoom siv 48 grams ntawm tag nrho cov nplej, qhov tsawg kawg nkaus tus kws tshaj lij pom zoo kom koj tau txais txhua hnub.

Waffle Sandwich

Toast ob lub siab-fiber waffles, xws li Kashi Go Lean Original Whole Grain. Tshaj tawm txhua waffle nrog 1 tablespoon txiv laum huab xeeb los yog almond butter los ua ib qho qhaub cij. Noj nrog ib khob mis nyuj thiab txiv hmab txiv ntoo.

Lunch

Easy English Muffin los yog Pita Pizzas

Saum toj ib nrab ntawm tag nrho cov nplej English muffin lossis ib qho me me ntawm cov nplej pita puag ncig nrog 1/4 khob marinara sauce thiab 1/4 khob grated cheese. Boil nyob rau hauv lub qhov cub toaster los yog nyob rau hauv qhov cub li 5 feeb, los yog kom txog thaum lub cheese melts. Txias ua ntej noj mov. Pab nrog ib khob kua txiv kab ntxwv fortified nrog calcium thiab vitamin D.

Nkauj du Jour

Ntxiv ib qho sib npaug ntawm cov nplej tag nrho cov nplej zom, xws li DaVinci lub luj tshib lossis cov nplej xim av sab laug rau ib lub kaus poom los yog cov kua txiv hmab txiv ntoo (tso ib nrab rau lwm pluas noj). Pab nrog txiv hmab txiv ntoo thiab ib khob mis nyuj los yog 8 ooj yogurt uas tsis muaj rog.

Scrambled Egg and Salsa Sandwich

Scramble ib los ob lub qe. Sau txhua ib nrab ntawm ib lub hnab me me tag nrho cov nplej pita nrog lub qe siav. Sab saum toj nrog me me salsa los yog ketchup thiab 1/4 khob grated cheddar cheese. Txaus siab rau cov txiv hmab txiv ntoo los yog cov me nyuam carrots thiab ib khob mis nyuj uas tsis muaj rog.

A Better Burger

Microwave a Perdue Frozen Seasoned Chicken Burger kom muaj tag nrho cov nplej. Los yog mus rau neeg tsis noj nqaij nrog Boca Burger's All American Meatless Burger. Ua ke nrog me nyuam mos carrots los yog presliced celery sticks thiab ib khob ntawm cov mis nyuj muaj roj tsawg.

Dinner

No-Cook Roast Chicken Dinner

Yuav ib los yog ob (nyob ntawm seb muaj pes tsawg tus noj) nqaij qaib los ntawm lub khw muag khoom noj. Nqa pre-txiav zaub xam lav zaub ntsuab thiab ib pob ntawm txiv lws suav txiv lws suav. Ntxiv tws tshiab, khov, los yog tsawg-sodium cov kaus poom zaub rau koj lub laub. Pab nrog whole grain bread los ntawm bakery. (Siv cov nqaij qaib rau hnub tom qab nrog cov qhob cij los yog cov qhaub cij qhwv rau noj su!)

Qhia nrog nplej

Ntxiv cov nqaij qaib, qaib cov txwv, lossis nqaij nyuj, thiab cov zaub siav rau tabouleh sib xyaw los ntawm Cov Khoom Noj Zoo Tshaj Plaws lossis Ze Sab Hnub Tuaj. Nyob ze East kuj ua rau Whole Grain Blends uas mus zoo nrog nqaij thiab zaub. Muab cov combo hla zaub ntsuab.

Simple Skillet Salmon rau Ob

Muab 1/2 khob kua txiv kab ntxwv, 2 tablespoons txo-sodium teriyaki sauce, 1 tablespoon zib ntab, thiab 1/2 teaspoon av qhiav hauv ib lub tais me me. Hloov mus rau skillet thiab coj mus rau qis boil. Ntxiv 1 phaus ntawm salmon fillet, daim tawv nqaij sab. Npog thiab ua noj tshaj qis rau nruab nrab kub kom txog thaum ntses flaky nyob rau hauv qhov chaw. Ua hauj lwm dhau cov nqaij npuas kib khov thiab txaus siab nrog couscous.

noj hmo

Npaj 2-qe omelet nrog cov khoom seem lossis khov zaub ntsuab thiab 1/4 khob feta lossis cheddar cheese. Txaus siab rau tag nrho cov nplej toast thiab txiv hmab txiv ntoo.

Spaghetti Noj hmo

Pib nrog cov khoom noj khoom haus hauv khw muag khoom thiab ib lub thawv ntawm lws suav sauce. Los yog, nyob rau hauv qhov chaw ntawm meatballs, ntxiv cov kaus poom, drained chickpeas los yog browned 100% av qaib ntxhw mis rau spaghetti sauce rau protein. Toss nrog khov veggies rau fiber ntau, vitamins, thiab minerals.

Pizza Party

Qhia ib daim nyias nyias nyias pizza. Muaj nrog nws cov kaus poom los yog khov txiv hmab txiv ntoo, thiab zaub xam lav npaj los ntawm cov zaub ntsuab ua ntej ntxuav, nrog txiv lws suav thiab grated carrots.

Pom zoo:

Nthuav cov khoom
Thaum Tus Me Nyuam Muaj Cuam Tshuam Li Cas?
Nyeem ntxiv

Thaum Tus Me Nyuam Muaj Cuam Tshuam Li Cas?

Nws yog lub sijhawm zoo siab thaum koj tuaj yeem muab koj tus menyuam cov khoom noj khoom haus, qhia nws rau lub ntiaj teb saj, tsw, thiab textures. Ua ntej koj pib, nws yog ib qho tseem ceeb kom paub tias cov zaub mov twg muaj kev nyab xeeb noj txhua hnub.

Me Nyuam Milestones: Thaum Koj Tus Me Nyuam Pib Taug Kev
Nyeem ntxiv

Me Nyuam Milestones: Thaum Koj Tus Me Nyuam Pib Taug Kev

Koj tus menyuam kawm taug kev tuaj yeem yog qee lub sijhawm zoo siab tshaj plaws thiab nco txog lub sijhawm niam txiv. Txij li thaum tseem hluas, koj tus menyuam yaus ntxiv dag zog rau lawv cov leeg, maj mam npaj ua thawj kauj ruam. Feem ntau ntawm 6 thiab 13 lub hlis, koj tus menyuam yuav nkag mus.

Meconium: Nws yog dab tsi, Nws txhais li cas, thiab ntau dua
Nyeem ntxiv

Meconium: Nws yog dab tsi, Nws txhais li cas, thiab ntau dua

Thaum koj tus menyuam yug los, koj tuaj yeem tau txais daim ntawv qhia los taug qab koj tus menyuam cov ntaub so ntswg ntub dej thaum koj nyob ntawd. Cov kws kho mob xav kom paub tseeb tias muaj pes tsawg tus ntawm txhua hom pawm kom lawv paub tias koj tus menyuam tau kis cov khoom pov tseg hauv lawv lub cev thiab tshem tawm.