Nta, txiaj ntsig thiab contraindications ntawm kev noj zaub mov feem rau poob phaus. Cov ntawv sau ua ke cov cai thiab piv txwv rau ib hnub, peb hnub, ib lub lim tiam thiab ib hlis. Kev noj zaub mov kom yuag yuag yog txoj hauv kev lom zem kom poob phaus yam tsis muaj kev tshaib plab lossis hloov pauv koj lub neej. Koj tuaj yeem noj cov zaub mov twg, nws tsuas yog ib qho tseem ceeb uas yuav tsum tau saib xyuas qhov noj, pes tsawg calories hauv ib hnub thiab ntau npaum li cas noj mov.
Nqe lus piav qhia thiab cov yam ntxwv ntawm kev noj zaub mov feem rau poob phaus
Lwm lub npe rau kev noj zaub mov ib feem yog kev zom zaub mov (Lus Askiv tau txhais ua "graze"). Nws yuav tsum tau noj zoo li yaj nyob rau hauv lub tiaj nyom - hauv qhov me me nrog kev so luv thoob plaws ib hnub. Yog li, koj muaj sijhawm los zom cov zaub mov tag nrho yam tsis tau tshaib plab thiab tsis hnyav hauv plab.
Thiab tsis muaj kev tshaib plab, koj lub cev yuav tsis hnov kev ntxhov siab thiab yuav tsis tsim ob yam tshuaj uas cuam tshuam nrog kev poob phaus - ghrelin thiab cortisone. Nws yog lawv uas hloov peb cov metabolism hauv thiab veto kev noj cov rog rog khaws cia.
Fractional nutrition muaj cov yam ntxwv hauv qab no:
- Cov pluas noj … Tsis muaj teeb meem pes tsawg calories koj suav rau koj tus kheej hauv ib hnub, lawv yuav tsum tau noj tsawg kawg yog 6 pluas noj. Koj tuaj yeem faib koj cov zaub mov ntau dua - xya, yim, cuaj. Txhua yam nws nyob ntawm tus neeg tus yam ntxwv thiab xav tau ntawm koj lub cev, nrog rau koj txoj haujlwm. Nws yog qhov zoo tshaj los pib noj mov ib feem ntawm lub caij so, thaum koj tsis nyob ntawm cov sijhawm ua haujlwm thiab tuaj yeem txiav txim siab qeeb koj li kev noj mov yam tsis muaj kev ntshai.
- Sib nrug ntawm cov pluas noj … Yuav tsum zoo ib yam thiab nruj tswj hwm: 2 lossis 2, 5 teev. Noj tshais ib nrab teev tom qab sawv los, thiab noj mov zaum kawg 3 teev ua ntej teeb tawm. Yog li koj yuav tsis hnov kev tshaib kev nqhis, thiab koj cov tshuaj hormones yuav tsis hais kom lub cev tsim cov rog rog.
- Qhov loj me … Koj tuaj yeem noj txhua yam, tab sis tsis muaj ntau npaum li cas. Ib feem loj yog contraindicated. Yog tias koj pom tias cov zaub mov yuav tsis haum rau hauv iav lossis hauv koj txhais tes, tshem tawm qhov tshaj. Thaum txiav txim siab tus nqi ntawm cov zaub mov, tseem xav txog yam koj tab tom noj. Yog tias nws yog txiv hmab txiv ntoo, zaub, kefir, tsev cheese, tom qab ntawd koj tuaj yeem noj 1-1.5 khob, yog tias nws yog cov zaub mov muaj protein (nqaij, ntses) lossis qee yam muaj calorie ntau xws li nplej zom, qhob cij, qe, cheese, tom qab ntawd ib nrab khob txaus. Tab sis khoom qab zib, ncuav qab zib, khoom qab zib thiab khoom qab zib yuav tsum tau noj ntau npaum li yuav haum hauv lub thawv ntawv.
- Calories Ib Qhov Kev Pabcuam … Siv 1200-1500 kcal ib hnub rau thawj ob lub lis piam. Rau yim lub lim tiam tom ntej, koj li niaj hnub yuav tsum yog 1500-1800 calories. Faib cov calories los ntawm cov zaub mov uas haum rau koj, thiab koj tau txais cov ntsiab lus calorie ntawm ib qho kev pabcuam, piv txwv li, 1200: 6 = 200. Tau kawg, koj tuaj yeem hloov tus lej no, tsom mus rau koj kev noj qab haus huv thiab kev xav tau. Piv txwv li, los ntawm kev noj tshais noj zaub mov kom ntau thiab noj hmo sib zog. Nco ntsoov xyuas nrog koj tus kws tshaj lij saib xyuas kev noj qab haus huv kom pom tias kev txo qis koj cov calories txhua hnub yuav ua teeb meem rau koj kev noj qab haus huv.
- Tus nqi ntawm cov kua ib hnub … Haus 7-8 tsom iav ntawm qee yam kua txhua hnub. Tab sis nco ntsoov tias ib khob kas fes nrog peb diav qab zib thiab mis nyuj khov muaj ntau calories ntau! Yog li ntawd, nws yog qhov zoo dua los tig koj mloog mus rau cov dej ntxhia lossis tshuaj yej ntsuab.
- Blacklist ntawm cov khoom … Xws li, nws tsis muaj nyob. Kev noj zaub mov ib feem tsis tiv thaiv koj los ntawm noj zaub qhwv, pies nrog qos yaj ywm thiab ncuav qab zib, tab sis qhov kev quav yeeb quav tshuaj no yuav tiv thaiv koj kom tsis txhob poob phaus. Puas yog peb lub hlis twg ntawm ib lub hnab ntawm cov qos yaj ywm chips txaus siab rau koj tshaib plab? Yog, nws tsuas yog ua rau nws npau taws. Tab sis qhov no yog koj tus qauv ib zaug! Noj cov zaub mov zoo li no, koj yuav tsis tuaj yeem zam kev tshaib plab, uas txhais tau tias koj cov tshuaj hormones yuav qhia lub cev kom ua cov khw muag khoom noj kom zoo. Yog li ntawd, hloov mus rau cov zaub mov noj qab haus huv - txiv hmab txiv ntoo, zaub, cereals, txiv hmab txiv ntoo, cov nqaij thiab ntses. Tau kawg, nws nyuaj tsis muaj khoom qab zib, yog li npaj 100 calories ib hnub rau nws.
- Yam yuav tsum tau ua ntawm cov ntawv qhia zaub mov … Koj yuav tsum tsis txhob noj zaub mov tshwj xeeb xwb. Cov zaub mov kub yuav tsum muaj nyob ntawm koj lub rooj 3 zaug hauv ib hnub, zaub - 2 zaug, txiv hmab txiv ntoo - 1 zaug.
Thov nco ntsoov! Kev noj zaub mov ib feem yuav txuag koj li 5-6 phaus ntxiv hauv ib hlis.
Cov txiaj ntsig ntawm kev noj zaub mov feem
Qhov kev noj zaub mov zoo no tuaj yeem dhau los ua koj txoj kev ua neej, nws yooj yim heev thiab hloov pauv tau yooj yim rau txhua tus neeg xav tau. Nws yuav coj koj li 20 hnub los txhim kho tus cwj pwm tsis tu ncua ntawm kev noj mov me me (hnub so yog lub sijhawm yooj yim tshaj plaws!), Thiab koj yuav hnov tag nrho nws cov txiaj ntsig yuav luag tam sim ntawd:
- Tsis tsaug zog thiab tsis muaj zog … Qhov no tshwm sim los ntawm kev noj ntau dhau, thiab nrog kev noj haus ib feem, koj ua kom lub cev zoo. Tsis muaj kev tshaib plab, tab sis lub plab tsis puv, zaub mov tau yooj yim zom thiab nqus sai. Xav txog tias zaum kawg uas koj noj yuav tsum yog 3 teev ua ntej yuav mus pw thiab cov zaub mov no yuav tsis ua rau koj lub qhov muag pom, koj yuav tsaug zog zoo thiab sawv los ua kom lub zog rov zoo. Qhov no yog qhov cuam tshuam nrawm tshaj plaws uas koj yuav pom thaum hloov mus rau cov zaub mov feem.
- Slimming … Qhov txiaj ntsig zoo no yuav tsis tshwm rau koj sai li sai tau raws li tau piav qhia saum toj no, tab sis hauv li ib hlis. Kev noj zaub mov ib feem yuav ua rau koj yuag yuag yuag thiab tsis muaj kev tsis xis nyob los ntawm kev txo cov calories uas koj noj. Yuav tsis muaj qhov kev tshaib plab tas li, yuav tsis muaj lub siab xav noj cov qhob noom xim kasfes uas txwv tsis pub, vim tias tsis muaj cov khoom txwv, tsuas muaj ntau qhov kev txwv rau lawv siv.
- Kev txhim kho lub cev … Cov neeg uas xaiv rau lawv tus kheej noj zaub mov tsis tu ncua hauv ib feem me me raug yuam kom hloov pauv lawv txoj kev ua neej, dhau los ua neeg sau ntau dua, vim tias lawv yuav tsum tswj hwm thiab kho txhua yam (yuav khoom noj kom zoo, ua zaub mov noj kom raug, khaws cov thermoses thiab ntim khoom noj rau kev ua haujlwm). Thaum tau tsim cov kev cai uas xav tau thiab nkag mus rau hauv kev sib tw, koj yuav nyob ntsiag to, so, thiab rov kho koj lub paj hlwb. Kev pw tsaug zog zoo yuav ua rau koj xis nyob. Thiab poob phaus thiab tsis muaj cov khoom tsim teeb meem hauv kev noj zaub mov yuav muaj txiaj ntsig zoo rau koj kev noj qab haus huv. Cov ntshav qab zib nyob rau hauv ib txwm muaj, cov metabolism hauv yuav zoo dua, yuav tsis muaj qhov hnyav ntawm txoj hnyuv thiab lub cev ua haujlwm.
Paub! Qhov loj ntxiv ntawm kev noj zaub mov ib feem rau kev poob phaus yog qhov hnyav koj poob yuav tsis rov qab los hauv 2 hnub, ib yam li cov zaub mov tshaib plab, thaum ib tus neeg poob phaus sai vim yog tshem tawm cov kua los ntawm lub cev, thiab tom qab ntawd rov qab sai. nws qhov hnyav yav dhau los, lossis tseem nce ntxiv. Kev noj zaub mov ib feem muaj lub sijhawm ntev, vim tias cov metabolism hloov pauv thiab lub cev tso tseg cov rog.
Fractional noj zaub mov contraindications
Muaj kev xyaum tsis muaj. Ntawm qhov tsis sib xws, txoj hauv kev ntawm kev noj zaub mov txawm hais los ntawm kws kho mob, piv txwv li, rau ntshav qab zib mellitus, gastritis, colitis, mob txhab. Qhov tseeb yog tias nws yooj yim dua rau lub cev zom cov zaub mov tau txais hauv ib qho me me, ntxiv rau, cov ntshav qab zib tas li raug tswj thiab tsis muaj kev tshaib plab.
Thaum noj zaub mov tsis tu ncua yog qhov phiaj xwm noj zaub mov zoo, nco ntsoov nrog koj tus kws kho mob tham ua ntej txiav txim siab nws txoj kev ua neej. Rau qee yam kab mob (piv txwv li, txiav txiav), cov zaub mov tsis muaj calorie tsawg yuav tsum tsis txhob noj thiab cov rog thiab carbohydrates yuav tsum muaj ntau.
Tab sis txawm tias koj tsis muaj contraindications thiab tau txais kev tso cai los ntawm kws kho mob, pib noj ib feem, saib xyuas koj kev noj qab haus huv, tshwj xeeb yog lub xeev ntawm txoj hnyuv. Ib qho tsis xis nyob yog qhov laj thawj los txwv txhua qhov kev tsim kho tshiab.
Qhov tsis zoo ntawm kev noj zaub mov ib feem yog qhov xav tau kom muaj kev nkag mus rau zaub mov tas mus li thiab ua raws nraim li lub sijhawm. Nws nyuaj rau tus neeg ua haujlwm ua raws li cov xwm txheej no. Muaj ib txoj hauv kev tawm: nqa cov khoom noj hauv cov thermoses thiab ntim, thiab teeb tsa kev ceeb toom ntawm koj lub xov tooj ntawm tes rau noj teev. Tag nrho cov saum toj no tsis nyuaj ua, nws tsuas yog xav tau thiab lub zog.
Cov cai rau suav sau cov ntawv qhia zaub mov rau feem me me
Kev noj ib feem tsis txhais tau tias koj tuaj yeem noj ncuav qab zib hauv ib hnub los ntawm kev faib nws faib ua 6 ntu. Koj yuav noj dab tsi zoo yuav tsum tau ua tib zoo saib xyuas raws li lub sijhawm noj mov thiab sib nrug ntawm lawv. Ua rau koj tus kheej cov npe khoom ntawm cov khoom lag luam uas yuav dhau los ua lub hauv paus ntawm koj cov zaub mov noj, thiab tsuas yog yuav lawv. Peb txhua tus paub tias muaj txiaj ntsig dab tsi, muaj teeb meem dab tsi, thiab dab tsi yog cov calories ntau, qhov no, ntxiv rau cov cai hauv qab no thiab yuav tsum tau coj los ntawm:
- Txwv … Yog, nws yog qhov zoo dua tsis txhob noj cov zaub mov muaj teeb meem thiab muaj calorie ntau xws li daim tawv nqaij, cov nqaij haus luam yeeb, cov qos yaj ywm kib hauv lard, thiab lwm yam. Tab sis kev txwv nruj rau txhua qhov khoom plig ib txwm yuav ua rau muaj kev puas tsuaj. Cov tib neeg uas muaj lub siab tawv tsis muaj peev xwm txwv tsis pub lawv tus kheej nyob ntev. Willpower yuav tsis sawv tam sim ntawd, yog li kev hloov pauv hauv kev noj zaub mov kom raug dua thiab noj qab haus huv yuav tsum tau qhia ua ntu zus. Yog tias koj xav tau cov txiv ntseej thiab qhob noom xim kasfes, noj, tab sis tsawg heev thiab txhua yam yog qhov zoo: tsaus tsaus chocolate thiab cov txiv ntoo tshiab, tsis yog pheej yig puv lub bar thiab lub hnab ci ci txiv laum huab xeeb. Yav tom ntej, maj tshem tawm ntawm koj cov ntawv qhia zaub mov (piv txwv li, ob peb lub npe ntawm cov zaub mov tsis zoo nyob rau ib lub lis piam) thiab zam kev noj txhua yam kib, qab zib, rog, qab zib, ua kom qab zib, butter, qhob cij dawb, ncuav qab zib thiab ncuav qab zib, kua txiv hmab txiv ntoo thiab dej qab zib.
- Proteins thiab carbohydrates … Qhov kev xaiv zoo rau thawj pluas tshais yog muesli lossis qhaub cij ua nrog cov qhob cij tag nrho. Cov carbohydrates hauv lawv yuav muab lub zog rau koj uas koj xav tau rau kev pib zoo. Koj tuaj yeem ntxiv cov protein rau koj noj tshais zaum thib ob (piv txwv li, tsev me cheese lossis cov nqaij qaib hau thiab omelet). Cov protein tseem yuav muab lub zog rau koj thiab yuav ua rau koj tsis txhob tshaib plab ntev.
- Zaub, txiv hmab txiv ntoo, khoom siv mis nyuj … Zaub kua zaub nrog nqaij yog ib qho kev xaiv zoo rau pluas su. Noj cov txiv hmab txiv ntoo, txiv hmab txiv ntoo, jelly, kefir, yogurt, steamed, stewed, zaub tshiab thaum yav tav su. Noj cov qos yaj ywm thiab nplej zom hauv qhov ntau tsawg, cov nplej - tsis ua kom tiav.
- Khoom qab zib … Txawm hais tias koj nyiam cov khoom qab zib heev, hloov mus rau cov zaub mov ib feem, koj yuav pom qhov txo qis hauv kev ntshaw rau nws dhau sijhawm. Qhov no tau pab txhawb los ntawm ib qho ntawm kev cuam tshuam ntawm kev noj me me - ua kom cov ntshav qab zib nyob hauv ib txwm muaj. Txawm li cas los xij, vim qhov tseeb tias cov piam thaj xav tau rau lub hlwb ua haujlwm, nco ntsoov ua kom koj cov zaub mov muaj ntau yam nrog zib ntab, txiv hmab txiv ntoo qhuav lossis tsaus qhob noom xim kasfes.
- Haus … Tshem tawm cov calorie ntau ntau thiab haus dej tsis zoo xws li kas fes nrog mis nyuj lossis ntim kua txiv nrog cov tshuaj tiv thaiv, hloov mus rau ntsuab lossis tshuaj ntsuab tshuaj ntsuab, tseem dej ntxhia, thiab cov dej qab zib fermented. Piv txwv li, pluas noj kawg ua ntej yuav mus pw tuaj yeem yog khob kefir. Tau kawg, qee zaum koj tuaj yeem them taus thiab kas fes, tab sis tsis txhob siv nws ntau dhau. Nco ntsoov ua raws txoj cai dej haus thiab haus 30 g dej rau txhua 1 kg ntawm koj qhov hnyav ib hnub. Thiab kom tsis txhob zom cov kua txiv hauv plab thiab tsis cuam tshuam nrog kev zom zaub mov, ua 30 feeb ua ntej noj mov.
Nco ntsoov! Sib pauv cov phaj loj rau saucers. Thaum peb pom ib daim kho siab nyob rau ntawm lub tais loj, nws tam sim ua rau muaj qhov tsis zoo, nws zoo li lub siab tsis nco qab tias lub sijhawm tshaib plab tau los. Thiab hauv lub tais me me, txawm tias me me ntawm cov zaub mov yuav saib txaus. Thiab tsis txhob hnov qab zom zaub mov kom huv thiab ntev!
Piv txwv ntawm cov tais diav thiab cov ntawv qhia zaub mov nrog rau kev poob phaus
Cov txheej txheem pub mis ib feem tau siv yam tsis muaj contraindications thiab ua tau yooj yim heev. Koj tuaj yeem ua rau nws yog koj txoj kev ua neej kom tau txais txiaj ntsig tseem ceeb hauv kev poob phaus thiab tswj xyuas qhov hnyav uas xav tau. Koj tsuas tuaj yeem ntseeg ntawm kev nplij siab ntawm kev noj mov hauv qhov me me xwb los ntawm kev sim hloov mus rau nws. Nov yog qee qhov kev xaiv rau cov ntawv qhia zaub mov haum.
Cov ntawv qhia zaub mov txhua hnub rau cov zaub mov feem
Txhawm rau pib zoo, npaj koj tus kheej ib hnub yoo mov thiab noj raws li lub hauv paus ntsiab lus ntawm kev faib khoom noj feem:
- Noj tshais … Ua noj oatmeal hauv dej thiab lub caij nws nrog zib ntab thiab kua txiv. Cov flakes uas tsis tas yuav tsum tau rhaub yog nrov heev, tsuas yog nchuav dej rau lawv. Nws yooj yim - tsuas yog ntxhab oatmeal hauv ib khob.
- Thawj khoom noj txom ncauj … Txawm tias thaum ua haujlwm, koj tuaj yeem tuaj yeem nres thiab muaj khob khob yogurt nrog cov txiv hmab txiv ntoo thiab cov qhob nplej tag nrho thaum lub sijhawm.
- Noj hmo … Zaub puree kua zaub nrog cov nqaij siav (kwv yees li 150 g) haum zoo hauv lub thermos me me, thiab koj tuaj yeem noj hmo raws sijhawm txawm tias tom haujlwm.
- Khoom noj txom ncauj thib ob … Txaus siab koj tshaib plab nrog me me ntawm cov txiv ntseej lossis txiv hmab txiv ntoo qhuav (kwv yees li 20 g).
- Noj hmo … Noj 200 g ntawm tsev cheese thiab zaub zaub xam lav (tsis suav nrog qos yaj ywm).
- Khoom noj txom ncauj thib peb … Haus ib lub kefir camp peb teev ua ntej yuav mus pw.
Nco ntsoov! Qhov zoo tshaj, ntsev tuaj yeem tshem tawm ntawm kev noj zaub mov, tab sis kev noj zaub mov zoo li no yuav nyuaj rau zam. Qhov kev xaiv tau txais ntau dua yog hloov cov ntsev ntsev nrog ntsev hiav txwv.
Cov ntawv qhia zaub mov txhua lub lim tiam rau cov zaub mov feem
Nov yog xya qhov kev xaiv rau 6 pluas noj. Los ntawm cov tais diav npaj tseg, koj tuaj yeem tsim cov ntawv qhia zaub mov rau koj tus kheej rau tag nrho lub lim tiam:
- Noj tshais … Zaub xam lav zaub thiab scrambled qe nrog croutons; oatmeal nyob rau hauv dej, seasoned nrog zib mu thiab grated kua; ci ntses nrog zaub zaub thiab croutons; vinaigrette thiab ib daim ntses (hau lossis ua noj hauv microwave); lean nqaij npua nrog buckwheat porridge; zaub xam lav zaub thiab ib daim ntawm steamed ntses; 2 qe qe thiab tshuaj yej qab zib nrog zib ntab.
- Thawj khoom noj txom ncauj … Ib nrab khob ntawm yogurt thiab 5 daim txiv kab ntxwv; ib nrab txiv tsawb thiab ib nrab khob kefir; ib nrab khob ntawm tsev cheese thiab ib nrab ntawm cov kua ntsuab; zaub kua zaub nrog mov thiab nqaij npua; tsev cheese casserole nrog grated carrots; tsev cheese casserole nrog grated kua; txiv hmab txiv ntoo nyias hnav khaub ncaws nrog yogurt.
- Noj hmo … Ntses ci nrog zaub, nyias ci; zaub zaub xam lav nrog crackers thiab nqaij nyuj hau; pob ntseg thiab tag nrho cov loaf loaf; zaub zaub xam lav, nyias toast thiab steamed nqaij qaib mis; nqaij qaib thiab zaub zaub tsis muaj qos yaj ywm nrog croutons thiab feta cheese; zaub kua zaub nrog croutons thiab ib daim ntawm cov nqaij siav; zaub zaub xam lav nrog cov txiv ntseej roj, croutons, ib daim ntawm steamed nqaij nyuj thiab qee cov zaub stewed.
- Khoom noj txom ncauj thib ob … Ib nrab khob ntawm kefir thiab 1/2 txiv tsawb; yogurt thiab pear thiab kua zaub nyias; tsev cheese nrog txiv tsawb; ntsuab kua ci nrog tsev cheese thiab zib ntab; ntses ntses thiab stewed lossis zaub ci hauv qhov cub; grated apples thiab carrot, seasoned nrog txiv ntseej roj; txiv hmab txiv ntoo nyias ntawm cov kua, txiv tsawb, txiv kab ntxwv thiab pear, seasoned nrog yogurt.
- Noj hmo … Nqaij qaib mis ci nrog zaub; steamed zaub zaub xam lav thiab qaib cov txwv qaib cov txwv; ntses ci nrog zaub (tsis suav nrog qos yaj ywm); pea porridge thiab steamed nqaij nyuj; stewed cabbage thiab boiled nyuj; pancake nrog dos thiab qe sau thiab zaub zaub xam lav; omelet thiab zaub zaub xam lav.
- Khoom noj txom ncauj thib peb … Ib qho kev xaiv ntawm ib khob yogurt, freshly squeezed kua txiv, txiv hmab txiv ntoo haus dej haus, compote, kefir, kua zaub, xws li lws suav lossis txiv hmab txiv ntoo.
Thov nco ntsoov! Yog tias koj tsis tuaj yeem nyob yam tsis muaj khoom qab zib, tom qab ntawd hloov cov qhob cij lossis crackers nrog qee yam qab zib rau noj su. Piv txwv li, ob rab diav ntawm jam, ib qho qhob noom xim kasfes, marmalade, marshmallow me me.
Cov ntawv qhia zaub mov txhua hli rau cov zaub mov feem
Yog tias koj nyob rau ib hlis, saib xyuas cov cai ntawm kev noj zaub mov ib feem, tom qab ntawd nws yuav dhau los ua tus cwj pwm thiab yuav tsis muaj teeb meem ntxiv. Koj yuav nco qab cov zaub mov uas koj xav noj, tau siv rau cov txheej txheem, thiab tau txais kev dai ntawm kev npaj koj hnub los ntawm kev hloov kho koj cov zaub mov. Txhawm rau pab txhawb kev yoog raws, peb muab cov ntawv qhia ntxaws rau koj ib hlis.
Thawj xyoo caum
- Noj tshais: txhua hom cereals (oatmeal, mov, pob kws, buckwheat, millet), iav kua txiv (kua, txiv kab ntxwv), ib qho nyuaj cheese.
- Thawj khoom noj txom ncauj: zaub nyoos (carrots, daikon, turnips).
- Noj su: txhua yam kua zaub hauv cov nqaij lossis ntses ntses nrog cov nqaij (ntses) thiab croutons.
- Khoom noj txom ncauj thib ob: hloov cov txiv hmab txiv ntoo qhuav (raisins, qhuav apricots, prunes, txiv apples qhuav, pears thiab txiv ntoo qab zib).
- Noj hmo: Hloov pauv noj cov ntses uas siav los yog steamed nrog hau, steamed lossis ci nqaij (nqaij nyuj, nqaij qaib) ntxiv rau zaub lossis ci zaub.
- Cov khoom noj txom ncauj thib peb: ib khob ntawm cov rog uas muaj rog tsawg tsawg (kefir, yogurt).
Xyoo thib ob
:
- Noj tshais: hloov zaub zaub nyias (los ntawm cov zaub tshiab lossis ua noj ua haus, piv txwv li, vinaigrette) ntxiv rau cov qe ua noj sib txawv (hau, ua daim omelet), haus dej ntsuab.
- Thawj cov khoom noj txom ncauj: txiv hmab txiv ntoo nyoos (txiv tsawb, txiv kab ntxwv, kua, pear, persimmon, pomegranate).
- Noj su: hloov cov nqaij ntshiv borscht, ntses kua zaub, kua zaub puree ntxiv rau ib qho nqaij lossis ntses (hau, steamed) thiab ib daim ntawm feta cheese.
- Cov khoom noj txom ncauj thib ob: tsis qab ntsev thiab nyiam dua cov txiv ntseej (hazelnuts, walnuts, almonds, txiv laum huab xeeb, txiv laum huab xeeb).
- Noj hmo: ntau yam zaub xam lav zaub ua los ntawm cov khoom lag luam, ntxiv rau ib daim ntawm cov nqaij siav lossis cov zaub zaub tshiab ntxiv rau ib daim ntses (ci, ua noj hauv ob chav boiler lossis microwave), ntxuav nrog ib nrab khob kua txiv (kua, txiv kab ntxwv, txiv lws suav) lossis dej qab zib fermented (yogurt, kefir).
- Khoom noj txom ncauj thib peb: ib khob kua txiv hmab txiv ntoo los yog compote qab zib nrog zib ntab (zib ntab tuaj yeem noj cais).
Peb caug xyoo
: hloov cov tais diav los ntawm cov ntawv qhia zaub mov ntawm thawj xyoo thiab zaum ob.
Paub! Txhua yam zaub xam lav zaub yuav tsum tsis muaj mayonnaise. Ua tau raws caij nyoog nrog txiv roj roj thiab txiv qaub kua txiv lossis kua cider vinegar.
Cov ntawv qhia zaub mov rau 3 hnub rau cov zaub mov ib feem hauv lub rooj
Nov yog qhov piv txwv qhia zaub mov rau peb hnub rau noj ib feem. Hauv daim ntawv ntawm lub rooj, nws tau pom zoo dua, yog li nws yooj yim heev rau luam nws, dai nws ntawm lub tub yees thiab taw qhia thaum npaj zaub mov.
Tseem ceeb! Nco ntsoov tias txhua qhov kev pabcuam yuav tsum yog me me thiab tsis muaj ntau dua 200 calories. Saib cov vis dis aus hais txog kev noj zaub mov ib feem:
Fractional zaub mov rau poob phaus yog cov zaub mov yooj yim thiab muaj txiaj ntsig zoo rau koj kev noj qab haus huv. Tej zaum nws yuav txhim kho mus rau tus cwj pwm thiab dhau los ua koj li kev noj haus rau lub neej.
