Qab, noj qab haus huv thiab txaus siab - qhov no yog lub pluas tshais zoo tshaj plaws yuav tsum yog. Tab sis nws tseem ceeb ib yam uas nws tsis nyuaj rau nws npaj. Yoghurt, oatmeal thiab bran smoothie yuav tsis siv sijhawm ntau ntawm koj lub sijhawm. Daim ntawv qhia ib qib zuj zus nrog daim duab. Daim ntawv qhia yees duab.
Txhua leej txhua tus paub tias oatmeal thaum sawv ntxov yog cov zaub mov zoo tshaj plaws rau kev noj qab haus huv thiab yuag yuag. Cov khoom muaj ntau cov as -ham thiab fiber ntau. Ua tsaug rau qhov no, tom qab nws siv, qhov kev xav ntawm satiety tseem nyob ntev. Ib qho ntxiv, oatmeal tsis txwv rau cov neeg uas muaj ntshav qab zib mellitus, uas tau ua rau cov metabolism hauv carbohydrate tsawg. Tab sis txhawm rau txhawm rau faib koj cov ntawv qhia zaub mov rau pluas tshais lossis noj su, thiab tsis tas yuav ua zaub porridge los ntawm nws, koj tuaj yeem sim thiab ua zaub mov txawv tshiab. Xws li cov zaub mov qab thiab noj qab nyob zoo yuav yog yogurt, oatmeal thiab bran smoothies. Nws muaj kev noj qab haus huv ntau dua porridge ib txwm, thiab saturates nws tsis muaj dab tsi phem dua, txij li nws muaj tuab tuab sib xws.
Koj tuaj yeem npaj cov dej qab zib no tsis yog rau pluas tshais nkaus xwb, tabsis tseem nyob nruab hnub, hloov lawv nrog cov khoom noj txom ncauj sai. Cov smoothie muaj cov kua mis nyeem qaub, uas yuav tsum tsis txhob hloov nrog dej khov, qab zib, lossis qaub cream. Txij li cov dej cawv tau raug teeb meem nrog qhov hnyav nce ntxiv. Mis, kefir, tsev cheese yog qhov tsim nyog, cov khoom lag luam uas muaj txiaj ntsig zoo, tsis tshwj xeeb hauv cov calories ntau, thaum muab lub cev rau ib feem ntawm cov protein thiab calcium. Yog tias koj xav ua kom cov dej haus thinner, siv cov kua txiv hmab txiv ntoo es tsis yog yogurt, nyiam cov kua txiv tshiab. lawv muaj txiaj ntsig ntau li ntau tau. Thiab khaws cov kua txiv hmab txiv ntoo tau siav thiab qab zib ntxiv rau nws.
Saib kuj yuav ua li cas ua pear smoothie.
- Cov ntsiab lus calorie ntawm 100 g - 149 kcal.
- Kev pabcuam - 1
- Lub sijhawm ua noj - 15 feeb
Cov khoom xyaw:
- Ntuj yogurt - 200 ml
- Bran - 1 diav
- Instant oat flakes - 75 g
- Zib ntab - 1 tablespoon
Kauj ruam yog kauj ruam npaj ntawm yogurt, oatmeal thiab bran smoothie, daim ntawv qhia nrog duab:
1. Ncuav oatmeal rau hauv lub tais tais.
2. Tom qab ntawd ntxiv cov bran: oat, buckwheat, nplej, rye …
3. Ncuav cov kua mis txias txias rau ntawm cov zaub mov thiab ntxiv zib ntab. Yog tias zib ntab tsis haum lossis tsis tuaj yeem siv tau, tom qab ntawd hloov nws nrog piam thaj lossis ntxiv qee cov txiv hmab txiv ntoo qab zib / txiv hmab txiv ntoo / txiv hmab txiv ntoo qhuav.
4. Txo txhais tes tov rau hauv lub tais zaub mov.
5. Whisk cov zaub mov kom txog thaum du kom cov oatmeal tau txaws tag. Feem ntau instant oatmeal yog steamed lossis soaked hauv dej, mis, kefir rau 10 feeb. Yog li ntawd, cia cov kua mis nyeem qaub, oatmeal thiab bran smoothies sawv lub sijhawm no kom cov oatmeal swells me ntsis.
Yog tias koj tsis muaj lub tshuab ziab khaub ncaws, siv lub tshuab kas fes los zom cov flakes rau hauv lub xeev hmoov thiab sib xyaw nrog cov khoom seem. Tom qab ntawd lub smoothie yuav muaj qhov sib xws me me, zoo li thaum siv lub tshuab ziab khaub ncaws.
Tsis txhob khaws yogurt, oatmeal, thiab bran smoothies. Nws yog qhov muaj txiaj ntsig tshaj plaws uas npaj tau tshiab. Yog li, nws tsis tsim nyog npaj nws rau kev siv yav tom ntej, tshwj xeeb tshaj yog vim nws tuaj yeem ua tiav hauv ob peb feeb.
Saib kuj daim vis dis aus qhia yuav ua li cas ua oatmeal smoothie.
