Kev noj haus tej khoom noj rau poob: ib daim ntawv teev cov qhov zoo tshaj plaws

Poob tau los nyuam qhuav ua ntau nrov. Tom qab tag nrho, feem ntau cov ntxhais npau suav ntawm lub zoo meej daim duab. Thiab kom xws nrhiav, feem ntau, lawv muaj resorted mus rau cov kev txwv nyob rau hauv kev noj haus thiab cov pluas noj. Thiab dab tsi zoo dua rau noj? Kev noj haus tej khoom noj rau poob, daim ntawv teev cov uas yog hais hauv qab no, yuav yog ib qho zoo heev lub hauv paus ntawm kev noj haus. Noj cov zaub mov yuav ho txhim kho koj cov tsos. Health zaub mov khw - qhov no yog qhov chaw uas koj yuav tau yuav tus tsim nyog cov zaub mov. Nyob rau hauv muaj ntau yam tsam chaw qhib supermarkets. Lawv muaj peev xwm xaiv qhov yog khoom.

Yuav ua li cas cov khoom xyaw thiab cov tais diav yog ntxiv rau koj kev noj haus kom poob ib tug ob peb kilos ntxiv? Tam sim no xav txog.

Kev noj haus tej khoom noj rau poob: ib daim ntawv teev cov qhov zoo tshaj plaws

• Qe. Early sib cav hais tias lawv muaj ib tug ntau ntawm cov roj uas txhaws taus. Tab sis hais tias yog ntev dhau los. Tshiab kev tshawb fawb tau qhia tias qe tsis muaj kev cuam tshuam cov ntshav cholesterol ntau ntau thiab, yog li ntawd, tsis txhob ua rau lub plawv sib cem. Cov khoom no yog tsim rau cov neeg uas xav kom poob phaus. Qe yog nplua nuj nyob rau hauv pab rog thiab proteins.
• Ntsuab nplooj. Cov no muaj xws spinach, kale, zaub qhwv thiab lwm yam. Lawv yog cov tseem ceeb rau poob. Ntsuab nplooj yog ib qho tseem ceeb nyob rau hauv tus txheej txheem ntawm poob phaus. Lawv muaj ob peb calorie ntau ntau thiab carbohydrates. Yog hais tias koj ntxiv ntsuab nplooj nyob rau hauv cov khoom noj, nws tseem tau mus ho ua rau kom tus nqi ntawm cov servings. Muaj yuav tsis muaj busting nrog calorie ntau ntau. Qhov no txoj kev ntawm pub "rov qhia dua" hauv lub cev yog ntxiv me me thiab. Nco ntsoov tias lub ntsuab nplooj yog nplua nuj nyob rau hauv antioxidants, vitamins. Lawv muaj calcium, uas yuav siv sij hawm yog ib feem nyob rau hauv tus txheej txheem ntawm burning roj.
• Qaib ob lub mis thiab nyuj. Tsis ncaj ncees nutritionists muab nqaij nyob rau hauv no daemon. Peremorozhennoe, ntawm chav kawm, yog tsis yuav pab tau. Tab sis tshiab tsis cuam tshuam rau tshwm sim ntawm cov ntshav qab zib thiab kab mob plawv. Nqaij - ib qho ntawm lub ntsiab khoom noj ntawm cov phooj ywg. Nws yog tag nrho ntawm cov protein.
• Kua txob. Cov khoom no yog pab tau, nws muaj ib tug tshwj xeeb tshuaj uas tsub kom lub burning roj thiab thiaj li qab los noj mov.
• Tuna. Cov khoom no yog nplua nuj nyob rau hauv cov nqaijrog, tab sis nyob rau tib lub sij hawm nws yog tsis muaj-calorie. Tuna yog zoo meej rau cov neeg uas xav mus noj cov zaub mov nplua nuj nyob rau hauv protein, tab sis tsis nyiam nqaij.
• Semena Chia. Lawv yog cov heev noj. Pab mus rau lub ceev ceev saturation.
• Txiv hmab txiv ntoo. Nws yog heev pab tau cov khoom. Cov neeg uas yog fond ntawm zaub thiab txiv hmab txiv ntoo, ntau muaj mob.

salmon

Qhov no ntses yog incredibly pab tau. Nws yog satisfying. Lub salmon, raws li zoo raws li nyob rau hauv nqaij ntses nyoo, muaj loj nyiaj ntawm iodine. Qhov no ntses muaj omega-3 fatty acids. Lawv pab tiv thaiv kom txhob mob. Tsis tas li ntawd, fatty acids ua si ib qho tseem ceeb luag hauj lwm nyob rau hauv sib ntaus tawm tsam rog. Yog hais tias muaj yog tsis muaj salmon, nws tseem yog zoo meej rau trout los yog mackerel.

cruciferous zaub

Yog hais tias peb tham txog kev noj haus, nws yog ib nqi nco ntsoov txog kev noj qab nyob cov khoom noj. Cov no muaj xws cruciferous zaub (zaub pob qe, zaub qhwv, zaub paj, zaub cob pob). Lawv yog cov nplua nuj nyob rau hauv fiber. Lawv kuj muaj ib tug loj npaum li cas ntawm cov zaub protein.

Lub ua ke ntawm fiber, protein ntau thiab muaj calorie cov ntsiab lus yuav ua rau nws zoo tagnrho rau cov neeg tawm tsam nrog ua nyhav dhau heev lawm.

boiled qos yaj ywm

Nws yog qhov zoo thiab satisfying khoom ntawm tag nrho cov. Qhov no txhais tau tias noj mov ib tug qos, koj yuav tsum muaj ib tug ntev lub sij hawm los ua ib tug kev xav ntawm fullness. Tom qab ua noj ua haus, cia kom txias rau ib tug me ntsis ntawm hauv paus cov qoob loo, nyob rau hauv thiaj li yuav tsim ib tug fibrous tshuaj nyob rau hauv nws.

Taum thiab lwm yam zaub

Ib txhia legumes pab kom poob ceeb thawj. Cov no muaj xws taum, lentils, taum dub thiab lwm tus neeg. Cov taum muaj ib tug ntau ntawm fiber thiab protein. Tom qab noj mov xws zaub mov rau ib tug ntev lub sij hawm muaj ib tug kev xav ntawm satiety.

tsev cheese

Yog hais tias peb tham txog noj cov zaub mov cov zaub mov, ces lawv, ntawm chav kawm, siv rau cov mis nyuj. Tej cov khoom uas nplua nuj nyob rau hauv protein. Qhov zoo tshaj plaws yog cov cheese. Qhov no protein nyob hauv cov ntshiab daim ntawv. Ntxiv mus, nws muaj negligible nqaijrog thiab carbohydrates. Koj xav kom koj cov protein ntau kom tsawg? Ces noj ntau cheese. Nws saturates lub cev nrog lub zog, thiab tus neeg tsis noj ntau dhau. Xaiv lub cheese, saib rau qhov feem pua ntawm cov rog.

Tag nrho cov khoom noj siv mis, cheese nyob rau hauv particular, yog nplua nuj nyob rau hauv poov hlau. Thiab nws yog ib qhov zoo rau poob phaus.

avocado

Yuav ua li cas yog ib co lwm yam khoom noj khoom rau poob? Daim ntawv yuav txiv hmab txiv ntoo hu ua lub avocado. Qhov no yog ib tug tshwj xeeb cov khoom. Nws muaj noj qab nyob zoo rog. Dhau li lawv, cov txiv hmab txiv ntoo muaj ib tug ntau ntawm cov dej. Yog li ntawd, nws tsis yog tshwj xeeb yog nourishing. Lub avocado muaj fiber ntau thiab poov tshuaj.

ceev

Tab sis cov khoom noj thiab cov roj nyeem cov rog, tab sis rau ib tug txheej ntawm nyhav ntxiv lawv ua. Ceev yog zoo meej rau ib khoom noj txom ncauj. Tsuas yog nrog cov khoom no yuav tsum paub thaum twg lawm, vim hais tias lawv muaj calorie ntau ntau.

txiv kab ntxwv qaub

Yuav ua li cas lwm lub npe hu noj cov zaub mov khoom noj rau kev poob phaus? Daim ntawv yuav txuas ntxiv mus rau txiv kab ntxwv qaub. Nws muaj ib tug ncaj qha ntxim rau poob phaus. Txiv kab ntxwv qaub normalize metabolic dab nyob rau hauv lub cev.

kua mis nyeem qaub

Lwm indispensable mis los khoom yog yogurt. Nws muaj ib tug prebiotic, uas heev kom digestion. Ib tug guarantee ntawm ib tug noj qab nyob zoo lub cev - yog, ntawm chav kawm, zoo digestion.

Noj cov zaub mov - yog tsis yog ib tug tswvyim hais ua dabneeg

Muaj yog ib tug noj qab nyob zoo noj haus rau poob phaus. Yuav ua li cas yog nws? Yuav ua li cas yog nws essence? Thaum lub sij hawm noj cov zaub mov ua raws li tej ntsiab cai ntawm khoom noj kom zoo. Xws li ib tug system yuav yog ib txoj kev ntawm lub neej. Koj yuav tsum tau xaiv noj qab nyob zoo cov zaub mov txawv. tais diav siav rau lawv tsis tau tsuas yog qab, tab sis kuj pab tau.

Thaum lub sij hawm no noj cov zaub mov yuav tsis tau suav muaj calorie ntau ntau. Ib tug noj qab nyob zoo noj cov zaub mov uas muab kev thaj yeeb ntawm lub hlwb. Nyob rau hauv ib lub lim tiam, lub hwj chim no yog poob txog ib kilogram. Lub ntsiab kom zoo dua ntawm ib tug khoom noj uas mob pawg xyoo rog. Tshwj xeeb tshaj yog yog hais tias xws li ib tug lub sij hawm yog tseem koom nyob rau hauv kev nyab xeeb ob peb lub sij hawm ib lub lim tiam.

Lub ntsiab cai no:

1. Tsawg kawg yog tsib cov zaub mov ib hnub twg.
2. Noj cov khoom uas txhua txhua peb lub sij hawm. Yog hais tias koj tshaib plab ua ntej koj yuav noj mov.
3. Sim ib zaug kom tsis txhob siv ntau tshaj 300 grams ntawm cov zaub mov.
4. Feem ntau ntawm cov hnub nyiaj ntawm calorie ntau ntau yuav tsum poob rau hauv thawj ib nrab ntawm lub hnub (15:00).
5. Rau pluas tshais, noj qeeb carbohydrates (cereal), noj su - protein cov khoom noj, fiber, thiab noj hmo - proteins.
6. Raws li ib tug khoom noj txom ncauj, xaiv ceev, qhuav txiv hmab txiv ntoo (tsis ntau tshaj li tsib caug grams).
7. Ua ib tug ntau yam ntawm menus.

Yuav ua li cas noj? Txiv hmab txiv ntoo, cereals, tshuaj ntsuab, qhuav txiv hmab txiv ntoo, neeg rau, nqaij, zaub, nceb, khoom noj siv mis.

Contraindications: cov kab mob uas muaj kev tej khoom noj khoom haus.

Noj cov zaub mov khoom noj khoom haus: zaub mov txawv kev noj qab nyob noj mov

Peb pib nrog nqaij zaub. Qhov no zaub mov tsis yog tsuas yog qab, tab sis kuj pab tau.

Yuav kom npaj koj xav tau:

• peb qe;
• ib nrab ib khob ntawm mis nyuj;
• 600 g ntawm nqaij qaib (los yog twb tiav txuj lom);
• 50 g butter;
• ntsev;
• kua txob.

Kev npaj:

1. Ua ntej, yog tias koj coj lub mis, ua txuj lom.
2. Whisk lub qe nrog rau mis nyuj, ntxiv kua txob thiab ntsev.
3. Tom qab lub mix ntais qe sib tov thiab minced nqaij qaib, ntxiv cov roj (nws yuav tsum tau nyob chav tsev kub). Ces sib tov meej, yog li ntawd koj tau ib tug homogeneous loj. Koj siv tau ib rab rau lub hom phiaj no.
4. Tom ntej no, siv sij hawm ib tug me me daim ntawv no, ntub nws nrog roj, muab tso rau hnyav rov qab, theem.
5. Preheat qhov cub rau 180 degrees. Ci kom txog thaum ua, uas yog hais txog peb caug - plaub caug feeb.

cheese casserole

Xaiv noj qab nyob zoo cov zaub mov txawv, koj yuav tsum tau them nyiaj mloog rau qhov no. Nyob rau hauv cov tsoos casserole siv nplej hmoov, peb kuj hloov nws pob kws.

Yuav kom npaj:

• 150 ml ntawm qaub kua;
• peb qe;
• 600 grams ntawm cheese;
• 60 grams qab zib thiab cov tib tooj ntawm raisins;
• 80 grams ntawm hmoov nplej pob kws;
• 50 grams ntawm qhuav apricots thiab txiv ntoo qab zib.

Kev npaj:

1. Ua ntej, tuav lub qe nrog rau qab zib. Tom ntej no, ntxiv cheese thiab qaub cream. Whisk.
2. Tom qab nkag mus rau cov hmoov nplej. Do.
3. Tom qab ntxiv qhuav txiv hmab txiv ntoo.
4. Tom ntej no, siv sij hawm ib tug ci tais, txhuam nrog butter, muab tso rau hauv lub loj, theem.
5. Preheat lub qhov cub, ci casserole plaub caug feeb.

Yog hais tias koj xav nyob rau hauv kev noj haus rau poob phaus, zaub mov txawv uas yuav tsum tau nthuav tawm hauv qab no, tej zaum koj yuav nyiam.

Tej nkoj nquam avocado

Qhov no yog ib tug thawj noj qab nyob zoo khoom noj txom ncauj yuav los siav txawm cov neeg uas yog tsis heev fond ntawm cov pab txawv txiv hmab txiv ntoo. Nco ntsoov tias qhov no yog portioned khoom noj txom ncauj. Rau ib lub nkoj yuav tsum tau ib tug avocado (ob halves).

Yuav kom npaj koj xav tau:

• ib lub thawv ntawm asparagus (kaus poom);
• avocado txiv hmab txiv ntoo (siav);
• zaub xas lav;
• ib daim ntawm las salmon;
• liab caviar;
• pomegranate kua txiv (rau refuelling);
• txiv roj roj;
• vinegar rau hnav khaub ncaws.

Kev npaj:

1. Ua ntej, txiav nyob rau hauv ib nrab ntawm cov avocado, tshem tawm cov pob zeb.
2. Tom ntej no, ua tib zoo tshem tawm cov sis plawv hniav nrog ib diav, tsuav nrog ib tug riam.
3. Tom qab cov riam txiav (thinly) salmon. Ntxiv mus, ntawm cov slips, tsim hniav rosettes.
4. Thinly txiav slices ntawm asparagus.
5. Tom ntej no, npaj lub txhaws. Ua li no, muab cov roj nrog pomegranate kua txiv thiab vinegar.
6. Tom qab ib tug mix ntawm avocado thiab asparagus. Tom ntej no, lub caij sauce.
7. Ces muab tso rau hauv ib tug zaub mov nyob rau ib nrab, rau sab saum toj ntawm txhua txhua nteg lub zaub xas lav. Tom qab ua tib zoo nteg tawm lub txuj lom rau hauv.
8. Garnish nrog liab caviar thiab salmon rosettes.

xaus

Tam sim no koj paub kev noj haus cov khoom rau poob phaus, daim ntawv teev cov uas yog muab saum toj no. Cov tsab xov xwm kuj tseem ua hauj lwm nrog yuav ua li cas los npaj zaub mov zoo. Yog hais tias koj xaiv ib tug noj cov zaub mov khoom noj khoom haus, zaub mov txawv uas piav nyob rau hauv no tsab xov xwm yuav pab tau.