Pluas tshais yog pluas noj tseem ceeb tshaj plaws hauv ib hnub thiab yuav tsum muaj lub siab zoo, thiab nws kuj tuaj yeem ua tau lean. Cia peb saib ntawm qhov yooj yim tab sis tseem ceeb ntawm kev ua lub pluas tshais zoo tshaj plaws, vim tias nws yuav pib peb hnub zoo meej.
Cov ntsiab lus hauv daim ntawv qhia:
- Yuav ua li cas ua kom tshais tshais - cov lus qhia thiab cov lus qhia
- Lenten pluas tshais - piv txwv ntawm cov ntawv qhia zaub mov txhua lub lim tiam
- Ceev Lenten Pluas Mov - Pancakes
- Lean cereals rau pluas tshais - oatmeal nrog txiv apples
- Video zaub mov txawv
Cov kws noj zaub mov zoo thiab kws kho mob pom zoo tias noj tshais yog pluas mov tseem ceeb tshaj plaws ntawm hnub ntawd. Peb lub cev sawv thiab qhov kev xav, kev nyob zoo thiab kev ua haujlwm ntawm lub plab zom mov yog nyob ntawm cov zaub mov peb noj. Ntawd yog, thaum pib hnub, cov metabolism xav tau kev txhawb nqa. Yog li, rau pluas tshais thaum sawv ntxov, nws yog ib qho tseem ceeb kom xaiv cov khoom kom raug thiab tsis ua txhaum txoj cai, muab kev nyiam rau kev noj zaub mov kom raug thiab ua raws qee yam hauv paus ntsiab lus.
Yuav ua li cas ua kom tshais tshais - cov lus qhia thiab cov lus qhia
- Koj tsis tuaj yeem hla tshais, vim nws pib cov txheej txheem metabolic thiab ua kom muaj txiaj ntsig zoo. Noj tshais thaum sawv ntxov ua rau koj tshaib plab, yog li koj tsis xav tias tshaib plab tag nrho thaum nruab hnub.
- Nws yog qhov zoo dua kom yooj yim rau pluas tshais yooj yim. Vim tias daim ntawv qhia yooj yim tsis yog ib txwm noj tshais zoo.
- Cov ntawv qhia zaub mov yuav tsum muaj ntau yam, yog li koj yuav tsum txiav txim siab qhov ntau ntawm cov khoom siv rau pluas tshais. Txhawm rau noj tshais, koj tsis tas yuav sawv ntawm lub qhov cub ntau teev, ib nrab teev yog txaus.
- Cov pluas tshais muaj txiaj ntsig tshaj plaws tau txiav txim siab los ua cov nplej tag nrho - cereals. Lawv muaj cov as -ham, cov vitamins thiab txo kev pheej hmoo mob plawv.
- Rye lossis qhob cij tag nrho yog nplua nuj nyob hauv fiber, vitamins B, ntsev ntsev thiab ntau yam carbohydrates. Ntxiv zaub, ntses, lossis tshuaj ntsuab rau nws.
- Muesli lossis granola yog cov khoom noj tshais classic. Cov zaub mov yog cov zaub nyoos lossis ci nrog cov txiv ntseej, txiv hmab txiv ntoo qhuav, zib ntab, bran, noob, noob qoob loo.
- Muesli tuav yog cov khoom noj txom ncauj zoo uas suav nrog oatmeal, zib ntab, txiv ntseej, thiab qee zaum mov. Cov khoom tau sib xyaw, ua pwm rau hauv ib lub bar thiab ci kom txog thaum nkig.
- Txiv hmab txiv ntoo tshiab yog lub tsev khaws khoom ntawm cov as -ham thiab vitamins. Txiv tsawb yog qhov zoo rau noj tshais thaum sawv ntxov. Lawv ntim lub plab, npaj nws rau kev ua haujlwm, them tus nqi zog thiab muaj zog. Nyob rau tib lub sijhawm, lawv tsis cuam tshuam rau hauv daim duab hauv txhua txoj kev.
- Zaub xam lav txiv hmab txiv ntoo - dua, raws li txiv tsawb nrog ntxiv ntawm txiv apples, pears, kiwi, thiab lwm yam, koj tuaj yeem ua zaub mov muaj kua.
- Nyob rau lub caij ntuj no, thaum ntau yam txiv hmab txiv ntoo tsis txaus, siv cov txiv hmab txiv ntoo qhuav. Nws tuaj yeem yog raisins, qhuav apricots, prunes, figs.
- Smoothies - thaum muaj sijhawm tsawg heev. Qhov no yog haus dej npaj los ntawm cov zaub, txiv hmab txiv ntoo, oatmeal, kua txiv, thiab lwm yam. Txhua yam khoom lag luam xaiv tau muab sib xyaw rau hauv lub tshuab ziab khaub ncaws thiab tau noj tshais zoo.
Lenten pluas tshais - piv txwv ntawm cov ntawv qhia zaub mov txhua lub lim tiam
Cov lus qhia dav dav rau kev noj qab haus huv, zoo siab, yooj yim thiab tsis tshaib plab
- Tom qab sawv ntawm lub plab khoob, haus ib khob dej. Rau qhov ua tau zoo tshaj plaws, ntxiv 1 tbsp. kua txiv kab ntxwv. Nws pab txhim kho kev zom zaub mov thiab tshem tawm cov co toxins.
- Kev noj tshais yuav tsum muaj cov carbohydrates thiab cov protein ntau, thiab cov zaub mov yuav tsum yog lub teeb thiab noj zaub mov zoo tib lub sijhawm.
- Thaum sawv ntxov, nws zoo dua tso kas fes thiab tshuaj yej dub, hloov lawv nrog tshuaj yej ntsuab. Nws kuj tseem muaj cov txiaj ntsig txhawb zog, tab sis nws tuaj yeem noj qab nyob zoo.
- Yog tias koj tsis tuaj yeem pib hnub yam tsis muaj dej qab zib thiab haus cawv, tom qab ntawd koj yuav tsum tsis txhob haus kas fes thaum lub plab khoob. Caffeine txhawb kev tsim cov kua qaub kua qaub, uas ua rau lub plab ua rau lub plab, tshwj xeeb tshaj yog tias tsis muaj dab tsi ntxiv. Qhov no tuaj yeem ua rau mob plab, mob plab, thiab kub siab.
- Yuav muab lub zog, lub zog thiab ua kom lub paj hlwb - freshly squeezed txiv kab ntxwv kua txiv.
- 2tsp ua zib ntab yuav muab lub zog thiab kev noj qab haus huv.
Yeej, peb tau siv los noj cov qe sib xyaw, mis porridge, tsev cheese thiab hnyuv ntxwm qhaub cij rau pluas tshais. Thiab cov khoom noj no tsis yog khoom noj. Txawm li cas los xij, kev noj tshais tshaib plab tuaj yeem ua kom qab, zoo siab thiab noj qab nyob zoo. Peb muab cov ntawv qhia zaub mov rau sawv ntxov rau txhua hnub ntawm lub lim tiam.
- Hnub Monday: zaub xam lav zaub thiab kas fes lossis ntses steak nrog kas fes.
- Hnub Tuesday: Eggplant hauv daim ntawv txhuv thiab qhiav tshuaj yej lossis oatmeal hauv dej nrog txiv hmab txiv ntoo qhuav thiab ib khob kua txiv.
- Hnub Wednesday: pita nrog taum mashed thiab kua txiv hmab txiv ntoo lossis cov mov nplej nrog zaub thiab compote.
- Hnub Thursday: Txiv hmab txiv ntoo nyias nrog cereal thiab zaub bran haus lossis oat smoothie nrog kua txiv hmab txiv ntoo thiab croutons.
- Hnub Friday: Zucchini pancakes thiab tshuaj ntsuab tshuaj ntsuab lossis kua pancakes nrog chocolate sauce thiab cocoa hauv dej.
- Hnub Saturday: qos yaj ywm cutlets nrog cws thiab cocoa hauv cov kua mis los yog buckwheat porridge nrog ntses ncuav thiab kua zaub.
- Hnub Sunday: Ncuav mog qab zib nrog txiv hmab txiv ntoo thiab ntsuab cocktail lossis buckwheat cutlets nrog txiv qaub.
Ceev Lenten Pluas Mov - Pancakes
Kev yoo mov ua rau pom qhov txawv ntawm peb cov zaub mov. Txawm li cas los xij, cov zaub mov yuav tsum nyob qab thiab noj qab nyob zoo. Peb muab ib daim ntawv qhia rau lean pancakes rau pluas tshais.
- Cov ntsiab lus calorie ntawm 100 g - 127 kcal.
- Cov khoom siv - 15
- Lub sijhawm ua noj - 30 feeb
Cov khoom xyaw:
- Hmoov - 1 tbsp.
- Kua txiv kua txiv - 2 tbsp
- Zaub roj - 2 dia
- Qab zib - 3 dia
- Ntsev - pinch
- Hauv av cinnamon - pinch
Kauj ruam yog kauj ruam ua noj:
- Muab hmoov, qab zib, cinnamon thiab ntsev. Do.
- Sib tov kua kua txiv nrog zaub roj.
- Muab cov khoom xyaw qhuav thiab kua thiab sib tov kom txog thaum du. Qhov sib xws ntawm lub khob noom cookie yuav tsum yog kua, zoo li qaub cream.
- Fry lub pancakes nyob rau hauv ib tug preheated skillet nrog butter on ob sab rau txog 2 feeb.
Lean cereals rau pluas tshais - oatmeal nrog txiv apples
Oatmeal yog poj huab tais ntawm kev noj qab haus huv. Nws muaj tag nrho cov vitamins tsim nyog rau peb lub cev. Nws saturates zoo thiab tsis ua rau tshaib plab ntev.
Cov khoom xyaw:
- Oat flakes - 150 grams
- Txiv apples - 1 pc.
- Hauv av cinnamon - 1 tsp
- Ntsev - pinch
- Zib ntab - 2 dia
- Dej - 220 ml
Kauj ruam yog kauj ruam ua noj:
- Ncuav oatmeal rau hauv saucepan, ntxiv ntsev, npog nrog dej thiab ua noj tshaj li cua sov nruab nrab.
- Thaum cov flakes tau o thiab nqus dej, tua lub cua sov thiab cia cov flakes nce.
- Lub caij no, txiav cov txiv apples, nphoo nrog cinnamon thiab sab saum toj nrog zib ntab.
- Hloov cov nplej ua tiav rau lub phaj nrog txiv apples thiab sib tov.
Video zaub mov txawv:
