Dab tsi yog kev noj zaub mov rau nyias, dab tsi yog nws cov yam ntxwv, cov cai yooj yim kom ua kom hnyav, cov ntawv qhia zaub mov pom zoo, cov zaub mov txawv uas pab ua kom tau zoo dua. Kev suav tag nrho cov calories txhua hnub ntawm cov ntawv qhia kom nce lub cev hnyav yuav tsum yog 2500-3000 calories.
Cov ntawv qhia zaub mov thiab piv txwv ntawm cov tais diav rau nyias
Cov ntawv qhia zaub mov noj rau nyias nyias tuaj yeem sib txawv heev. Hauv qhov no, kev noj zaub mov kom hnyav sib piv nrog kev noj zaub mov kom poob phaus. Txawm li cas los xij, qhov sib npaug thiab ntau yam hauv kev xaiv zaub mov yuav tsum tau ua raws.
Xav txog ob peb tus qauv qhia zaub mov rau hnub ntawd, uas tuaj yeem ua ntxiv thiab hloov kho raws li koj qhov kev txiav txim siab:
- Ntawv qhia zaub mov # 1 … Noj tshais: oatmeal hauv mis nrog zib ntab, txiv ntseej, raisins, qhob cij dawb nrog butter thiab cheese, kas fes nrog mis nyuj. Noj tshais thib ob: nplej zom nrog cov nqaij, cov txiv hmab txiv ntoo. Noj su: zaub kua zaub nrog nqaij kua zaub, kib qos yaj ywm nrog butter, kib ntses, zaub zaub xam lav nrog qaub cream, kua txiv hmab txiv ntoo. Noj su thaum tav su: ncuav qab zib nrog mis. Noj hmo: buckwheat porridge nrog mis nyuj, txiv hmab txiv ntoo qhuav, qhob cij thiab butter, tshuaj yej nrog zib ntab.
- Ntawv qhia zaub mov No. 2 … Noj tshais: millet porridge nrog mis nyuj, caviar zaub, qhob cij thiab butter, cocoa. Noj tshais thib ob: qhob cij nrog butter, hnyuv ntxwm lossis ci nqaij, muaj roj yogurt, kua txiv. Noj su: nqaij borscht, macaroni thiab cheese, meatballs, qab zib qhuav txiv hmab txiv ntoo compote. Noj su thaum tav su: zaub zaub xam lav nrog qaub cream thiab grated cheese. Noj hmo: omelet nrog cheese, nqaij npua, txiv lws suav, mis nrog zib ntab.
- Ntawv qhia zaub mov No. 3 … Noj tshais: stewed qos yaj ywm, bun nrog butter, kas fes nrog mis nyuj. Noj tshais thib ob: oatmeal nrog mis lossis cereal nrog mis thiab zib ntab. Noj su: pea kua zaub nrog nqaij smoked, zaub zaub nrog qaub cream, ncuav qab zib lossis ncuav mog qab zib, tshuaj yej. Noj su thaum tav su: txiv hmab txiv ntoo nyias nrog yogurt. Noj hmo: mov porridge, goulash, butter thiab cheese qhaub cij, tshuaj yej qab zib.
- Ntawv qhia zaub mov No. 4 … Noj tshais: taub dag taub dag nrog mis nyuj, raisins, zib ntab, qhaub cij nrog butter thiab cheese, tshuaj yej nrog qab zib, hnub tim. Noj tshais thib ob: txiv hmab txiv ntoo nyias nrog yogurt. Noj su: borscht, pasta nrog nqaij thiab gravy, zaub zaub xam lav nrog qaub cream, qab zib crackers nrog tshuaj yej. Noj su thaum tav su: protein co. Noj hmo: nqaij ci nrog cov txuj lom, zaub stew, qhob cij, kua txiv lws suav.
- Ntawv qhia zaub mov No. 5 … Noj tshais: omelet ntawm peb lub qe thiab qab zib, nrog nqaij npuas kib, zaub zaub, qhaub cij nrog butter thiab cheese, qhuav apricots, kas fes qab zib. Noj tshais thib ob: txhuv nplej nrog butter, zaub xam lav. Noj su: pea kua zaub, ntses hauv batter, qos yaj ywm mashed, txiv lws suav, qhob cij, tshuaj yej, bun. Noj su thaum tav su: protein co. Noj hmo: cov nqaij hauv cov ntses, zaub zaub nrog feta cheese, qhaub cij qhaub cij, tshuaj yej nrog zib ntab.
Zaub Mov Zaub Mov Zaub Mov rau Qhov hnyav nce
Nws yog qhov muaj txiaj ntsig zoo ntxiv rau kev noj zaub mov kom nce lub cev hnyav nrog cov protein co. Cov no tuaj yeem npaj ua kom qhuav sib xyaw kom sib xyaw, uas txaus los dilute nrog mis nyuj, dej lossis kua txiv, thiab lawv yuav muab lub cev nrog cov protein thiab carbohydrates txhua hnub (tau txais). Tab sis cov qhob protein ntau hauv tsev ua rau muaj kev noj qab haus huv dua.
Homemade Protein Shake Recipes:
- Cocktail "Cua soufflé" … Koj yuav xav tau 50 grams ntawm tsev cheese rog, txiv tsawb, ib diav ntawm cov mis nyuj, ib yam ntawm cov mis nyuj khov, puv tes ntawm Hercules, ncuav qab zib waffle, khob mis. Whisk tag nrho cov khoom xyaw hauv rab thiab haus kom txias.
- Cocktail "Kas fes aroma" … Peb noj ib nrab khob iav hnyav, ib khob kas fes tam sim, ob dia mis nyuj khov, cov qe nyoos. Dissolve kas fes hauv qab zib, maj mam ntxiv cov khoom xyaw uas seem thiab tuav nrog lub tov khoom.
- Cocktail "Hnub ci nqi" … Peb noj ob peb txiv kab ntxwv, ib nrab txiv puv luj, ob lub qe nyoos, ib diav zib ntab. Yeej cov txiv hmab txiv ntoo hauv rab, tom qab ntawd ntxiv lwm cov khoom xyaw.
Dab tsi yog kev noj haus rau cov neeg nyias - saib hauv video:
Kev noj zaub mov rau cov ntxhais nyias yog ua ke ntawm kev noj qab haus huv thiab cov zaub mov muaj calorie ntau uas yuav pab koj nce qhov hnyav yam tsis ua mob rau koj lub cev. Nco ntsoov xyuam xim rau kev tawm dag zog. Qhov no yuav ua rau koj cov ntawv muaj kev lom zem thiab noj qab nyob zoo - cov leeg yuav loj tuaj, tsis yog lub cev rog.
