Cov khoom noj txom ncauj noj qab haus huv yog dab tsi, lawv cov txiaj ntsig zoo li cas thiab cov cai yooj yim, tso cai thiab txwv cov zaub mov ua khoom noj txom ncauj, cov zaub mov rau "nrawm" noj mov rau kev mus ncig, ua haujlwm. Khoom noj txom ncauj noj qab haus huv yog lub sijhawm los daws kev tshaib plab sai sai los ntawm kev noj zaub mov zoo thiab muaj txiaj ntsig zoo. Nyob rau tib lub sijhawm, tus lej zoo thiab kev noj qab nyob zoo raug khaws cia. Cov kws kho mob pom zoo kom noj cov khoom noj txom ncauj nrog yuav luag txhua qhov khoom noj, vim lawv pab txhawb lub cev nrog qhov tsawg kawg ntawm cov calories.
Cov txiaj ntsig ntawm cov khoom noj txom ncauj zoo
Cov kws noj zaub mov yaum txhua tus uas xav ua kom poob phaus - khoom noj txom ncauj zoo, ntxiv rau, lawv pab txhawb kev tswj kom hnyav. Tsis tas li, xws li "zaub mov nrawm" yog qhov tseem ceeb thaum mus ncig, taug kev, tom haujlwm, thiab kawm. Txawm li cas los xij, qhov xwm txheej tseem ceeb yog ua raws txoj cai thiab noj zaub mov zoo thiab noj zaub mov zoo. Kev noj zaub mov feem ntau feem ntau tso cai rau lub cev kom tswj tau qhov ua tau zoo thiab nrawm cov zom zaub mov, pab kom txoj hnyuv zom zaub mov ua haujlwm kom raug, suav cov khoom noj khoom haus kom raug thiab raws sijhawm. Noj tsawg kawg 5-6 zaug hauv ib hnub, koj yuav muab lub cev rau lub zog tsim nyog. Qhov no yuav tso cai rau koj kom tsis txhob noj ntau dhau thaum lub sijhawm noj zaub mov tseem ceeb thiab tswj koj tus kheej kev qab los noj mov. Cov txiaj ntsig ntawm kev noj cov khoom noj txom ncauj zoo muaj xws li:
- Kev noj zaub mov ntau thiab feem me me tsis tso cai rau kev tshaib plab ua si … Coob leej neeg uas tau noj zaub mov "so" los ntawm kev tswj hwm, vim qhov kev xav tas li ntawm lub plab khoob tiv thaiv lawv los ntawm kev tsom mus rau lwm yam. Kev noj pluas mov nquag pab txo kev tshaib kev nqhis thiab kev ntxhov siab uas nws ua. Ib qho ntxiv, nws yog kev puas siab ntsws yooj yim dua nyob hauv kev noj zaub mov yog tias koj paub tias hauv ib teev thiab ib nrab koj tuaj yeem muaj khoom noj txom ncauj me me, thiab tsis mob siab tos noj su lossis sijhawm noj hmo.
- Qab zib qab los … Khoom noj txom ncauj tsis tso cai rau koj tshaib plab heev, yog li koj tuaj yeem ua tsis tau zaub mov ntau, suav nrog cov zaub mov tseem ceeb. Txawm hais tias koj noj ib hnub ib zaug, rau qhov kev noj haus no koj yuav noj ntau calories ntau dua li lub cev xav tau, uas txhais tau tias lawv yuav "mus" rau hauv cov rog rog.
- Kev zom zaub mov zoo … Ntau xyoo dhau los, cov hauv paus ntsiab lus ntawm kev noj zaub mov cais tau dhau los ua neeg nyiam. Lawv ua raws qhov tseeb tias cov khoom sib txawv tsis sib xyaw ua ke vim lawv cov khoom siv tshuaj lom neeg. Lawv kuj tuaj yeem ua rau lub cev tsis haum. Piv txwv li, txiv hmab txiv ntoo tsis zoo ua ke nrog lwm cov khoom lag luam - lawv ua rau cov txheej txheem ntawm kev lwj thiab fermentation hauv txoj hnyuv. Qhov no cuam tshuam tsis zoo rau koj kev nyob zoo. Kev noj cov txiv hmab txiv ntoo cais los ntawm lwm cov khoom noj tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv.
- Tsaug zog … Poob qhov hnyav paub zoo tias nyuaj npaum li cas thiaj tuaj yeem tsaug zog nrog lub plab khoob. Txawm li cas los xij, yog tias koj mus pw tam sim tom qab noj mov hnyav, tom qab ntawd kev pw tsaug zog kuj tseem yuav tsis ua rau koj txaus siab thiab so. Yog li ntawd, noj cov khoom noj txom ncauj raug yog kom muaj kev pw tsaug zog zoo. Los ntawm kev noj zaub mov ib feem, koj yuav tsis noj ntau dhau thaum noj hmo thiab tuaj yeem tso cai rau koj noj zaub mov yooj yim ua ntej yuav mus pw.
Cov cai yooj yim rau cov khoom noj txom ncauj zoo
Koj yuav tsum muaj khoom noj txom ncauj raws li qee txoj cai. Kev noj zaub mov ntau zaus tsis tsuas yog muaj txiaj ntsig zoo, tab sis kuj yog lwm sab ntawm cov nyiaj npib. Koj yuav tsum txo tus nqi ntawm kev noj ib feem. Yog tias koj tab tom poob phaus, nws yog ib qho tseem ceeb los tsim kom muaj calorie ntau ntau. Thiab yog tias koj tsuas yog tswj koj qhov hnyav, khaws koj cov calories ntawm koj li qib ib txwm. Nws yog qhov yuav tsum tau suav cov calories kom tsis txhob mus hla nrog cov ntsiab lus calorie ntawm cov zaub mov. Txhawm rau kom tau txais ntau tshaj ntawm koj cov khoom noj txom ncauj, ua raws cov cai yooj yim no:
- Khoom noj txom ncauj zoo … Txhawm rau cov zaub mov kom muaj kev noj qab haus huv, koj yuav tsum nkag siab meej nws muaj pes tsawg leeg. Nco ntsoov txiav txim siab tsis yog tsuas yog cov ntsiab lus calorie ntawm cov khoom noj txom ncauj, tab sis kuj tseem yog qhov ntsuas glycemic ntawm cov zaub mov uas ua rau nws. Khoom noj txom ncauj zoo yuav tsum tsis txhob muaj calories ntau dhau, nws yuav tsum noj zaub mov zoo. Ntawd yog, nws yuav tsum ua raws cov protein, fiber, qeeb carbohydrates. Qhov no yuav tsis ua mob rau daim duab thiab yuav saturate ntev. Piv txwv li, rau cov poj niam uas hnyav nruab nrab ntawm 60 kg, cov calories uas noj txhua hnub yuav tsum yog txog ob txhiab. Kev faib tus lej no los ntawm 5-6 pluas noj yuav muab rau koj nruab nrab cov calories kom tsawg rau txhua qhov khoom noj txom ncauj.
- Cov khoom noj txom ncauj … Lub sijhawm nruab nrab uas ib tus neeg noj qab nyob zoo tsaug zog yog li 16 teev. Tus lej noj mov thaum lub sijhawm no yuav tsum yog 2-3 zaug thiab 4-5 khoom noj txom ncauj ntxiv. Koj yuav tsum tsis txhob noj ntau dhau, lossis koj tuaj yeem nqa mus thiab noj ntau calories ntau dua li qhov koj xav tau. Qhov kev pom zoo nrug ntawm pluas noj yog tsis pub ntau tshaj peb teev. Txhawm rau siv los noj txoj hauv kev no, koj tuaj yeem tsim lub tswb thaum xub thawj.
- Xav txog cov ntawv qhia ua ntej … Nws yog ib qho tseem ceeb kom paub ua ntej tias koj yuav noj khoom txom ncauj thaum nruab hnub, yog li koj tsis tshaib plab, thiab tsis muaj dab tsi pab tau hauv lub tub yees uas tuaj yeem siv ua khoom noj txom ncauj. Nco ntsoov yuav cov khoom noj "noj qab haus huv" rau yav tom ntej. Koj tuaj yeem teem sijhawm rau koj tus kheej dab tsi thiab thaum twg koj yuav noj. Koj yuav tsum muaj cov txiv hmab txiv ntoo tshiab khaws cia, txhuv ci ci, qe, nqaij qaib thiab nqaij nyuj, cov khoom siv mis nyuj, txiv ntseej, thiab ntau dua.
- Haus dej kom ntau … Kev nqhis dej feem ntau tuaj yeem tsis meej pem nrog kev tshaib plab. Yog li ntawd, nqa lub raj mis dej tas li nrog koj lossis nqa nws ntawm txoj kev. Yog tias koj xav tias tshaib plab, sim haus, tej zaum qhov kev xav yuav dhau mus. Tom qab 20 feeb, koj tuaj yeem noj khoom txom ncauj yog tias koj nyiam. Hauv txhua qhov xwm txheej, haus cov kua ntau li ntau tau kom ua rau cov txheej txheem metabolic ua haujlwm tau zoo.
- Noj tshais yuav tsum yog 30 feeb tom qab sawv los … Koj cov piam thaj hauv ntshav tseem yuav ua rau koj muaj zog. Cov zaub mov zoo tshaj plaws rau sawv ntxov yog porridge. Nws yuav pab pib cov txheej txheem metabolic thiab lub plab zom mov. Txhawm rau zam kev monotony, sib xyaw: ib pluag tshais nrog porridge, thib ob - scrambled qe thiab ci. Koj tuaj yeem siv txiv hmab txiv ntoo ua khoom noj txom ncauj thaum sawv ntxov. Lawv muaj cov khoom noj muaj txiaj ntsig thiab muaj ntau cov tshuaj antioxidants.
- Noj su yuav tsum yog tsib teev tom qab noj tshais … Koj tsis tas yuav thauj lub plab ntau dhau - koj tuaj yeem noj zaub xam lav thiab qee yam protein. Raws li khoom noj txom ncauj, koj tuaj yeem noj qee yam khoom noj muaj txiaj ntsig - txiv ntseej, yogurt, tsev cheese.
- Noj hmo peb teev tom qab khoom noj txom ncauj zaum kawg … Cov ntawv qhia zaub mov yuav tsum muaj cov zaub mov nplua nuj nyob hauv carbohydrates, fiber ntau thiab protein ntau. Cov khoom noj txom ncauj zaum kawg ua ntej yuav mus pw tuaj yeem yog cov khoom qab zib fermented, txiv hmab txiv ntoo.
Yam koj tuaj yeem muaj rau cov khoom noj txom ncauj nrog kev noj zaub mov kom raug
Khoom noj txom ncauj zoo tuaj yeem suav nrog cov carbohydrates yooj yim tsuas yog tias tsis muaj ntau dua ib mus rau ib nrab teev ua ntej noj mov tseem ceeb. Hauv qhov no, cov ntshav qab zib poob qis yuav tsis muaj sijhawm tshwm sim thiab lub cev yuav tsis muaj sijhawm tshaib plab, yog li koj yuav hnov qhov kev tshaib plab thib ob tsuas yog ua ntej noj mov tseem ceeb. Rau cov khoom noj txom ncauj zoo li no, ib qho txiv hmab txiv ntoo, txiv hmab txiv ntoo, smoothies, txiv hmab txiv ntoo qhuav (ua ntej tsau hauv dej), cov nplej thiab txiv ntseej bar yog qhov tsim nyog.
Yog tias koj muaj sijhawm li ob teev ua ntej noj mov tseem ceeb, tom qab ntawd cov khoom noj txom ncauj yuav tsum tsis txhob ua raws cov carbohydrates tshwj xeeb, vim tias lawv tuaj yeem ua rau dhia nrawm hauv cov ntshav qab zib, tom qab ntawv poob. Hauv qhov no, qhov kev xav ntawm kev tshaib plab yuav rov qab los sai sai, thiab nws tseem yuav nyob ntev dua. Qhov no ua rau muaj kev nce ntxiv ntawm cov txiav, uas tuaj yeem ua rau kev txhim kho ntshav qab zib yav tom ntej. Qhov zoo tshaj yuav yog "ua khub" khoom noj txom ncauj - cov protein ua ke nrog cov carbohydrates yooj yim. Qhov no yuav ua kom muaj kev tso tawm cov carbohydrates yooj yim rau hauv cov hlab ntshav. Cov khoom tsim nyog yog: txhua yam khoom qab zib fermented + txiv hmab txiv ntoo (txiv hmab txiv ntoo), cheese muaj roj tsawg + zaub. Yog tias cov zaub mov tseem ceeb tau npaj ua ntej tsis pub dhau peb teev tom qab, tom qab ntawd cov khoom noj txom ncauj tau pom zoo nrog cov khoom lag luam raws li cov carbohydrates yooj yim. Cov no tuaj yeem ua ke ua ke ntau dua. Piv txwv li, qhob cij tag nrho (tsis muaj poov xab), zaub, tshuaj ntsuab; nyuaj cheese, nqaij qaib mis, qe, ntses ntses, zaub; sushi yob; tsev cheese casserole; zaub, nplej tag nrho cov nplej uas tsis xav tau ua noj ntev - buckwheat, flaxseed porridge. Txawm li cas los xij, pawg no tsis suav nrog ntau yam muesli, vim tias lawv muaj cov carbohydrates yooj yim, qab zib thiab feem ntau cov khoom siv dag siv dag siv.
Cov khoom noj txom ncauj no tuaj yeem suav nrog chocolate tsaus. Txawm li cas los xij, nws yuav tsum tsis txhob noj ntau (ntau dua 25 grams) thiab ua zaub mov ywj pheej. Yog tias koj tsis muaj lub sijhawm kom tau khoom noj txom ncauj, tom qab ntawd nws tau pom zoo kom muaj tshuaj ntsuab lossis tshuaj ntsuab nrog koj. Nws tuaj yeem ntim tau, tab sis nws yog qhov zoo tshaj plaws yuav hauv cov khw muag tshuaj. Cov dej haus no yuav tiv thaiv kab mob hauv plab los ntawm kev sib txuam thiab so "tshaib plab".
Dab tsi tsis yog thaum noj khoom txom ncauj ntawm cov khoom noj kom tsim nyog thaum poob phaus
Ntau tus tau siv qhaub cij raws li khoom noj txom ncauj classic. Txawm li cas los xij, kev sib xyaw ua ke "qhob cij + nqaij" rau qee qhov yog qhov kev xaiv tsis lees txais. Ob yam khoom no nyuaj heev rau lub plab zom thaum noj tib lub sijhawm. Lwm txoj hauv kev tuaj yeem yog cov qhob cij tag nrho ua ke nrog tsev cheese, zaub. Kuj suav tias yog khoom noj txom ncauj tsis zoo:
- Cov khoom noj ceev … Pawg no suav nrog ntau yam hamburgers, qhaub cij, kub dev, shawarma thiab ntau dua. Txawm li cas los xij, hauv ntau lub tsev lag luam yoo mov tam sim no koj tuaj yeem pom "zaub mov noj qab haus huv" - qhaub cij nrog tshuaj ntsuab, zaub, zaub nyoos.
- Pies … Nws tshwj xeeb tshaj yog teeb meem rau cov khoom noj txom ncauj ntawm cov khoom ci uas tau ua los ntawm cov poov xab poov xab, vim nws tuaj yeem ua rau muaj kev zom zaub mov hauv lub plab zom mov thiab koom nrog pawg ntawm cov carbohydrates yooj yim - ntau calories thiab ua rau muaj kev xav sai sai.
- Ntau yam tuav, ncuav qab zib, pob kws lo, khoom noj txom ncauj, chips … Cov zaub mov "qhuav" no ua rau lub cev qhuav dej thiab ua rau lub cev ua haujlwm tsis zoo. Qhov no ua rau muaj kev nkees nkees, qaug zog, qaug zog, kev ua haujlwm poob qis.
- Cov khoom noj muaj roj ntau dhau: nqaij rog, caviar, ntses liab … Hom zaub mov no tuaj yeem nqus tau zoo los ntawm lub cev tsuas yog thaum ua haujlwm nquag ntawm lub plab zom mov. Thiab qhov no ua tau tsuas yog thaum noj mov tag nrho.
- Cov kua zaub qhuav, instant noodles thiab ntau dua … Cov khoom no muaj cov tshuaj lom neeg coob heev. Nws poob siab heev los noj lawv.
- Ntshiab txiv ntseej … Lawv qhuav thiab muaj cov tshuaj muaj txiaj ntsig zoo. Yog tias koj noj lawv raws li cov zaub mov ywj pheej, tom qab ntawd koj tuaj yeem ua rau stagnation ntawm cov kua tsib hauv cov hnyuv. Nws yog qhov zoo tshaj los siv lawv ua ke nrog cov zaub muaj kua xws li txiv lws suav, dib, tswb kua txob thiab lwm yam.
- Kas fes … Nws tsis tuaj yeem qaug cawv thaum lub plab khoob thiab ua khoom noj txom ncauj, nws tsis tsim nyog, raws li nws thaiv kev ua haujlwm ntawm lub zais zis, cuam tshuam cov txheej txheem zom zaub mov. Nws raug nquahu kom haus nws tsis ntxov dua ib nrab teev tom qab noj mov tseem ceeb.
Zaub mov txawv rau cov khoom noj txom ncauj zoo
Khoom noj txom ncauj noj qab haus huv yog qhov tseem ceeb kom tswj tau cov qib qabzib hauv cov ntshav txhua hnub. Cov khoom noj txom ncauj protein muaj txiaj ntsig tshwj xeeb. Ib qho ntxiv, nws yog ib qho tseem ceeb uas lawv tau npaj tau yooj yim thiab nrawm, nrog rau thauj tau yooj yim mus rau txhua qhov chaw.
Kho qhov khoom noj txom ncauj thawj zaug
Zoo li tshais thaum sawv ntxov, tsev cheese thiab txiv hmab txiv ntoo porridge. Nws muaj calories tsawg - tsuas yog 160-180 kilocalories ib zaug. Tab sis muaj cov protein ntau hauv nws - txog 14 grams. Cov peev txheej zoo li no yuav muab lub zog tseem ceeb tsim nyog thaum sawv ntxov. Ntxiv rau, cov khoom noj txom ncauj noj qab haus huv no yuav tsis ua rau cov rog rog xav tau ntau ntxiv. Koj tuaj yeem noj cov tsev cheese ntawm cov ntsiab lus rog, nyob ntawm seb koj xav poob phaus lossis nce cov leeg nqaij. Ntxiv ib txhais tes ntawm cov txiv hmab txiv ntoo rau 100-150 grams ntawm cov khoom noj fermented mis, piv txwv li, txiv pos nphuab lossis blueberries. Lawv ntxiv cov tshuaj antioxidants thiab cov vitamins rau koj cov khoom noj txom ncauj. Yog tias qhov hnyav zoo li qhuav me ntsis rau koj, ntxiv cov rog tsawg kefir. Kev noj zaub mov sai sai li no muaj txiaj ntsig tshwj xeeb tom qab tawm dag zog. Tsev cheese muaj cov amino acid glutamine. Nws yuav txhawb nqa cov leeg rov qab los tom qab qoj ib ce.
Kho qhov khoom noj txom ncauj thib ob
Cov khoom noj txom ncauj thib ob yuav tsum rov zoo thiab muaj zog thoob plaws ib hnub. Cov cereal nquag thiab cov khoom noj txom ncauj txiv hmab txiv ntoo yuav ua haujlwm zoo rau lub hom phiaj no. Koj tuaj yeem pom cov khoom xyaw rau cov zaub mov yooj yim no ntawm txhua lub khw muag khoom. Rau cov khoom noj txom ncauj koj yuav xav tau: ib nrab khob ntawm qhuav cranberries, txhoov almonds, noob taub dag qhuav, ib lub hlis twg khob ntawm walnuts, tib tus nqi ntawm raisins. Tag nrho cov khoom siv yuav tsum tau sib xyaw kom huv thiab faib ua ob peb qhov kev pab - los ntawm plaub txog rau rau. Cov khoom noj txom ncauj yooj yim no tuaj yeem nqa nrog koj mus ua haujlwm thaum lub asthiv ua pluas su thib ob.
Cov khoom noj txom ncauj xaiv nrog kev noj zaub mov kom raug ntawm kev mus
Ua raws cov hauv paus ntawm kev noj zaub mov zoo yog qhov tseem ceeb, txawm tias ntawm txoj kev. Koj tuaj yeem npaj zaub mov noj qab haus huv ntau rau koj qhov kev mus. Cia peb txiav txim siab ntau txoj kev xaiv:
- Qaib ntxhw, hummus thiab avocado rolls … Qaib ntxhw yog nqaij noj. Rau yob, koj xav tau daim ntawm brisket. Avocado kuj muaj roj zaub zoo. Feem ntau, ib qho kev ua haujlwm yob muaj txog 100 calories thiab 8 grams ntawm cov protein ua tiav. Rau kev ua noj koj yuav xav tau: ob peb daim ntawm cov nqaij qaib cov txwv qaib ntxhw, tib cov avocado, ib diav ntawm hummus. Txiav cov nqaij mus rau hauv nyias slices. Lubricate txhua nrog hummus thiab tso rau saum avocado. Peb quav hauv daim ntawv ntawm yob. Cov khoom noj txom ncauj tau npaj lawm.
- High-protein smoothie … Cov dej haus no tuaj yeem nchuav rau hauv lub thermos lossis lub raj mis thiab nqa nrog koj ntawm txoj kev. Kev ua noj yog yooj yim: tsuas yog sib xyaw tag nrho cov khoom xyaw hauv rab thiab tuav rau ib pliag. Rau kev ua noj, koj yuav xav tau cov khoom xyaw hauv qab no: ib khob mis nyuj tsis qab zib, ib khob me me ntawm cov zaub ntsuab, ib lub txiv tsawb, ob peb diav ntawm cov roj txiv ntoo, ob lub teaspoons ntawm vanilla extract, peb lub hlis twg iav ntawm whey, dej khov rau saj.
- Nqaij qaib kib … Qhov no yog khoom noj txom ncauj zoo rau cov uas nyiam cov khoom noj txom ncauj sib txawv. Tab sis, tsis zoo li cov khoom lag luam zoo sib xws, chickpeas kib hauv cov txuj lom muaj roj tsawg thiab muaj protein ntau. Tsis tas li ntawd, txuj lom txhim kho cov metabolism thiab zoo rau lub plawv. Rau kev ua noj ua haus, siv ob peb tsom iav ntawm cov noob taum, ib diav ntawm cov txiv ntseej roj, ib thiab ib nrab ntawm cov kua txob, tib yam ntawm cov noob caraway, ntsev kom saj, me ntsis cayenne kua txob. Peb ntxuav thiab qhuav cov chickpeas. Preheat qhov cub kom 200 degrees, sib tov cov khoom xyaw hauv lub thawv loj kom tag nrho cov chickpeas tau npog nrog cov txuj lom. Peb ci rau ntawm daim ntawv ci, nplawm cov taum pauv ib lub sijhawm. Cov khoom tiav yuav tsum yog xim av xim av thiab nkig.
Khoom noj txom ncauj ntawm txoj kev noj zaub mov zoo ntawm kev ua haujlwm
Ntxiv nrog rau pluas su tseem ceeb ntawm kev ua haujlwm, nws yuav tsis muaj txiaj ntsig los npaj khoom noj txom ncauj. Tau kawg, nws yuav tsum yooj yim los npaj thiab noj qab haus huv li sai tau. Koj tuaj yeem sim cov kev xaiv no:
- Super Protein Chocolate Noob … Qhov delicacy yog yooj yim los npaj thiab muaj tus thawj saj. Koj tuaj yeem ua noj rau yav tom ntej siv thiab khaws cia hauv lub tub yees, nqa ib feem nrog koj mus ua haujlwm. Cov khoom xyaw: 12 hnub, lub khob khob peb lub hlis twg, cov noob chia, noob hnav, cocoa hmoov, nyoos cocoa nibs, ib nrab teaspoon ntawm vanilla extract, pinch ntawm cinnamon, hiav txwv ntsev kom saj. Muab cov hnub tso rau hauv cov khoom noj zom thiab zom rau muab tshuaj txhuam. Ntxiv cov noob taum, noob hnav, chia, cocoa, vanilla, cinnamon thiab ntsev. Sib tov kom huv si thiab ntxiv cov cocoa nibs. Qhov ua tau zoo yuav tsum nplaum. Peb tsim cov khoom me me los ntawm nws thiab khov lawv hauv lub tub yees.
- Txiv tsawb pancakes … Pancakes zoo tsis yog rau pluas tshais xwb, lawv kuj tuaj yeem nqa nrog koj los ua khoom noj txom ncauj. Lawv tau npaj yooj yim heev. Koj yuav xav tau ob peb lub qe, ib lub txiv tsawb, puv tes ntawm cov hmoov nplej (nyiam dua nrog bran). Sib tov tag nrho cov khoom kom huv si thiab kib pancakes nyob rau hauv ib lub lauj kaub frying greased nrog zaub roj.
- Dub taum hauv pita qhob cij … Cov khoom noj txom ncauj zoo li no tseem tuaj yeem siv ua puv "ua haujlwm" pluas su. Rau kev ua noj, peb xav tau: ib nrab khob ntawm cov kaus poom dub taum pauv, ib nrab ib teaspoon ntawm cov noob caraway, ob peb diav ntawm cov pob kws cov kaus poom, ib feem peb ntawm avocado, ob peb pita qhob cij lossis tortilla tag nrho. Grind avocado thiab sib tov nrog lwm cov khoom xyaw. Ncuav qhov sib tov mus rau lub khob cij pita hauv ib txheej nyias thiab muab nws tso rau hauv lub raj.
Koj tuaj yeem muaj dab tsi rau khoom noj txom ncauj - saib cov vis dis aus
Khoom noj txom ncauj zoo yog ib feem tseem ceeb ntawm kev noj zaub mov zoo. Yog tias koj tab tom nrhiav kom poob phaus lossis nce cov leeg nqaij, nco ntsoov muaj cov khoom noj txom ncauj muaj protein ntau thiab "qeeb" carbohydrates nrog koj. Lawv yuav muab lub zog siv, ua kom cov ntshav qabzib nyob rau qib qub thiab yuav tsis tso rau hauv cov rog rog.
