Kev noj zaub mov rau cov ntshav qab zib siab: cov khoom lag luam, cov ntawv qhia zaub mov, cov lus qhia

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Ua raws li cov hauv paus ntsiab lus ntawm kev noj zaub mov kom raug yog qhov tseem ceeb tshaj plaws uas tsim nyog rau kev ua raws li tus neeg muaj ntshav qab zib. Kev noj zaub mov kom zoo yuav pab tswj tau lub xeev ib txwm muaj. Thiab tam sim no peb yuav tsum tham txog cov zaub mov uas qhia txog ntshav qab zib thiab cov khoom noj uas tau tso cai siv.

cov ntsiab lus dav dav ntawm kev noj zaub mov

Lawv tuaj yeem txheeb xyuas hauv cov npe hauv qab no:

• Khoom noj yuav tsum yog carbohydrate.
• Tus nqi zog txhua hnub yog 1500-1800 calories.
• Kev yoo mov yuav tsum zam.
• Lub hauv paus ntawm kev noj haus yuav tsum yog cov carbohydrates yooj yim, txiv hmab txiv ntoo, zaub, nrog rau tsiaj thiab zaub proteins.
• Cov khoom tsim kev puas tsuaj yuav tsum raug cais tawm. Tshwj xeeb yog yooj yim carbohydrates.
• Cov khoom yuav tsum raug xaiv qis-calorie, thiab tseem tswj cov glycemic Performance index.
• Kev noj haus yuav tsum yog feem ntau. Koj yuav tsum tau noj 5-6 zaug hauv ib hnub hauv qhov me me.

Rau txhua tusib tug neeg uas txaus siab rau cov hauv paus ntsiab lus ntawm kev noj zaub mov pom zoo rau cov ntshav qab zib siab thiab cov zaub mov qhia rau kev noj yuav tsum paub tias nws tseem ceeb heev uas yuav tsum tau saib xyuas kev haus dej haus cawv. Kev nqhis dej yuav tsum tsis pub kom tshwm sim. Cov kev cai niaj hnub yog tsawg kawg 2.5 litres dej huv.

zaub

Beets thiab qos yaj ywm yuav tsum raug cais tawm ntawm kev noj zaub mov, vim tias lawv muaj qhov ntsuas glycemic siab. Preference yuav tsum tau muab rau ci, boiled thiab tshiab zaub. Lawv tsim ib qho tseem ceeb ntawm cov khoom noj uas qhia txog ntshav qab zib siab.

Cov khoom cog qoob loo uas tuaj yeem noj tau yam tsis muaj kev ntshai yuav tsum tau qhia hauv cov npe hauv qab no:

• Pumpkin.
• Nyob zoo ib tsoom phooj ywg.
• Eggplant.
• Sweet kua txob.
• Cabbage.
• Bow.
• txiv lws suav.
• zaub xam lav.
• Cucumbers.
• Green.

zaub muaj txiaj ntsig zoo vim tias lawv yog qhov chaw ntawm cov as-ham koom nrog hauv kev zom zaub mov thiab cov txheej txheem metabolic - cov no yog cov ntxhia ntsev, vitamins, kab kawm, cov khoom noj fiber ntau thiab cov organic acids.

Kev noj zaub mov rau cov ntshav qab zib siab txwv cov khoom ntawm pawg no. Cov khoom qab zib yuav tsum tau tso tseg - koj yuav tsum txwv kev siv figs, melons, txiv hmab txiv ntoo, raisins thiab txiv tsawb. Koj yuav tsum tso cov hnub tas li.

Tab sis cov khoom hauv qab no tso cai:

• YCitrus txiv hmab txiv ntoo: txiv kab ntxwv, txiv kab ntxwv, txiv qaub, tangerine.
• Neegtxiv hmab txiv ntoo: nectarines, txiv apples, txiv duaj, plums,pears.
• Txoj hav zoov thiab vaj berries: cherries, strawberries, qab zib cherries, raspberries, cranberries, currants, blueberries, blueberries.

Muaj ntau calorie ntau ntau hauv cov txiv hmab txiv ntoo overripe dua li niaj zaus, yog li lawv yuav tsum tau muab pov tseg. Los ntawm txoj kev, koj tuaj yeem ua dej qab zib txiv hmab txiv ntoo, compotes thiab lemonades los ntawm cov ntawv tso cai. Cov dej qab zib no ua rau muaj kev noj haus ntau.

Kawm txuas ntxiv mus kawm cov npe ntawm cov khoom noj rau cov ntshav qab zib siab, nws yuav tsum raug sau tseg tias nyob rau hauv cov xwm txheej no, nws raug nquahu kom noj cov rog tsawg:

• Nyob.
• qaib.
• Turkey.
• Lav qaib.
• Vaj.

Thaum ua zaub mov noj, nco ntsoov tshem tawm cov tawv nqaij thiab rog dhau. Qee zaum nws raug tso cai rau dilute cov zaub mov nrog offal - nqaij qaib lub siab, tus nplaig, daim siab. Tab sis koj yuav tsum tso tseg cov khoom xws li:

• Smoked thiab boiled sausage.
• nqaij nyuj thiab nqaij npuas rog.

Txawm li cas los xij, cov npe ntawm cov khoom tso cai rau cov ntshav qab zib siab tsis yog tsawg. Kev noj zaub mov tuaj yeem muaj ntau yam nrog nqaij nruab deg:

• Coj.
• Pike.
• Pike perch.
• Squid.
• Scallops.
• Nqaj.
• Mussels.

Qhov tseem ceeb yog ua kom cov tsiaj protein kom zoo. Nyob rau hauv tsis muaj xwm txheej lawv yuav tsum tau kib. Zoo dua rau boil los yog ci. Cov tais diav no noj qab nyob zoo thiab noj qab nyob zoo.

Ntaus

Cov khoom hauv qab no yuav tsum raug cais tawm ntawm kev noj haus:

• Yellow cheese.
• YFat milk.
• Spread, margarine thiab butter.

Tab sis ntawm qhov tod tes, kev noj zaub mov uas muaj ntshav qab zib ntau tso cai rau koj noj cov zaub mov zoo li no:

• Ryazhenka.
• Low fat yogurt.
• He alth cheese.
• Suluguni.
• Cheese.
• Unsweetened natural yogurt.
• tsev cheese.

Txawm hais tias cov khoom no raug tso cai, thiab thaum siv lawv, koj yuav tsum paub thaum twg yuav tsum nres. Tsawg-rog kefir yog qhov tseem ceeb, tab sis haus ib liter ntawm ib lub sij hawm, raws li ntau tus neeg muaj peev xwm thiab hlub, yuav tsum tsis txhob.

Ntsuab

Irreplaceable qhov chaw ntawm complex carbohydrates rau cov ntshav qab zib siab. Cov npe ntawm cov zaub mov tso cai los ntawm kev noj zaub mov yog raws li hauv qab no:

• Barley.
• Oatmeal.
• Hercules.
• Buckwheat.
• Muaj.
• Bulgur.
• Arnaut.

x

Cov cereal no zoo rau normalizing cov suab thaj. Tab sis semolina thiab hom nplej dawb yuav tsum tau tso tseg. Tib yam mus rau muesli thiab instant cereals. Lawv muaj preservatives thiab stabilizers, nrog rau cov khoom qab zib, uas muaj kev phom sij loj.

Los ntawm txoj kev, nws yog qhov zoo dua los xaiv cov nplej ntxhib.

txwv tsis pub

Kev noj zaub mov nrog ntshav qab zib yog qhov hnyav heev. Tus neeg uas tau pib ua raws li nws yuav tsum tso tseg ntau, suav nrog cov khoom zoo li niaj zaus:

• Sweet curd cheeses.
• Sugar.
• khoom qab zib.
• Sweet sodas and energy drinks.
• Syrups.
• Jam.
• Sweet kua txiv.
• Halva.
• Icecream.
• Any confectionery and sweets.
• Bakery treats, ncuav qab zib, muffins, ncuav mog qab zib, ncuav, thiab lwm yam.
• Cawv.

Cov no yog cov zaub mov tsis zoo - txawm tias ib qho me me txaus rau cov ntshav qab zib kom "dhia" mus rau qib tseem ceeb.

Tej zaum koj yuav xav tias nws nyuaj heev kom noj zoo nrog cov kev txwv no. Tab sis tsis yog, txawm tias tom qab noj zaub mov nrog ntshav qab zib siab, cov ntawv qhia zaub mov tuaj yeem sib txawv. Tau kawm ntau yam zaub mov txawv, nws yog qhov yuav tsum tau ntseeg ntawm qhov no.

Yog tias koj xav tau ib yam khoom qab zib, koj tuaj yeem ua lub ncuav mog qab zib chocolate. Txhawm rau ua qhov no, koj yuav xav tau cov khoom xyaw hauv qab no:

• Fat-Free Natural Yogurt - 250g;
• qe qaib - 2 pcs.;
• hmoov nplej - 7 tbsp. l.;
• qes qaub qaub - 100 g;
• Fructose - 4 tbsp. l.;
• ib pinch ntawm ci hmoov thiab vanilla.

Ua ntej koj yuav tsum sib tov fructose nrog cov qe qaib, thiab tom qab ntawd, tom qab ntxiv vanillin, tsev cheese, hmoov nplej thiab ci hmoov, yeej zoo.

Kab ib lub tais ci nrog ntawv thiab ncuav lub khob noom cookie rau hauv nws, ces xa mus rau qhov cub, preheated rau 250 ° C. Ci 20 feeb. Thaum lub biscuit ua noj, koj tuaj yeem ua cov nplaum nplaum - tuav vanillin, qaub cream thiab fructose.

Lubricate lub ncuav mog qab zib nrog cov khoom qab zib no, thiab kho kom zoo nkauj nrog koj nyiam rau saumtxiv hmab txiv ntoo. Los yog txiv ntseej.

YOmelet nrog broccoli thiab quail qe

Kev xaiv zoo rau pluas tshais noj qab heev. Txhawm rau ua omelette no koj yuav xav tau:

• txiv qaub - 4 tee;
• broccoli - 1 pc.;
• quail qe - 3 pcs.;
• zaub roj - 50 ml;
• ntsev - me me pinch;
• dej - 15 ml.

Nyob rau hauv ib lub thawv me me, tuav lub qe thiab ntxiv ntsev, dej thiab kua txiv qaub rau qhov loj. Ntxuav cov zaub ntsuab zoo thiab chop nws. Ncuav rau hauv lub qe loj, sib tov, thiab ncuav rau hauv ib lub kub, oiled frying lauj kaub. Lub omelet yog siav rau 6 feeb ntawm qhov cua sov.

Pollock fillet nrog sauce

Koj tuaj yeem ua cov zaub mov zoo li no los ntawm cov khoom tso cai rau ntshav qab zib. Koj yuav xav tau cov khoom nram qab no:

• ntsuab dos - 50g;
• qes qaub qaub - 50 ml;
• hluas radish - 100 g;
• txiv qaub - 1 daim;
• txiv roj roj - 40 ml;
• pollock fillet - 1 pc.;
• ib pinch ntsev thiab kua txob.

Yog li, cov zaub yuav tsum tau ntxuav thiab txiav kom zoo, sib tov nrog seasonings thiab qaub cream. Rau qhov loj ntxiv cov kua txiv hmab txiv ntoo los ntawm 2-3 tuab txiv qaub slices. Tom qab ntawd sov cov roj txiv roj rau hauv lub lauj kaub kib thiab kib pollock ntawm ob sab.

Thaum npaj tau, muab tso rau hauv lub phaj thiab ncuav tshaj cov kua ntses npaj.

Mushroom soup

Cov zaub mov no kuj tseem yuav suav nrog hauv koj cov zaub mov yog tias ib tus neeg txhawj xeeb txog cov tsos mob tsis zoo thiabnce ntshav qab zib. Mushroom kua zaub noj yog ntau yam zoo. Yog li, koj xav tau cov khoom hauv qab no:

• fresh porcini nceb - 200g;
• zaub qhwv - 200 g;
• carrot - 2 pieces;
• parsley hauv paus - 1 pc.;
• kaus poom ntsuab peas - ½ khob;
• txiv lws suav - 1 pc.;
• dos - 1 pc.;
• butter - 2 tbsp. l.;
• bay nplooj - 2 daim;
• dub peppercorns - 5 pcs.;
• me ntsis zaub ntsuab thiab ntsuab dos kom saj.

Yog tus neeg mob zoo li qub, thiab tus kws kho mob pom zoo, ces koj tuaj yeem ntxiv 4 qos yaj ywm me me ntxiv, ua ntej soaked kom tshem cov hmoov txhuv nplej siab ntau li ntau tau.

Cov nceb yuav tsum tau nchuav nrog dej kub rau 10 feeb. Tom qab lub sijhawm kawg, tshem tawm thiab chop finely. Tsis txhob nchuav dej - koj yuav tsum tau ua kua zaub.

Ncaj nraim hauv lub lauj kaub hauv butter, kib cov nceb ua ke nrog tws thiab soaked hauv dej dos, txiv lws suav thiab carrots. Tom qab 7 feeb, ntxiv broth thiab sau lub ntim uas ploj lawm nrog dej. Muab pov rau hauv shredded cabbage. Nqa mus rau ib lub boil tshaj medium tshav kub thiab simmer rau 1/3 teev nyob rau hauv tsawg tshav kub.

Hais txog ib nrab ntawm, ntxiv peas thiab txuj lom. Npaj kua zaub yog pab nrog tws ntsuab dos thiab tshuaj ntsuab.

Eggplant caviar

Cov khoom noj txom ncauj no tuaj yeem ua kom muaj kev noj haus ntau. Nov yog yam koj yuav tsum tau npaj:

• pomegranate noob - 70g;
• qej - 2 cloves;
• eggplant - 2 pieces;
• walnuts - 50g;
• zaub roj - 30 ml;
• pinchntsev.

Eggplants yuav tsum tau ntxuav thiab txiav tawm cov tails, ci hauv qhov cub ntawm qhov kub ntawm 180 ° C kom txog thaum siav tag nrho. Tom qab ntawd txias, chop thiab qhov chaw nyob rau hauv ib tug blender tais. Ntxiv tws walnuts, pomegranate noob thiab tuav txhua yam kom huv si.

Koj yuav tsum tau txais ib homogeneous loj, uas yuav tsum tau seasoned nrog zaub roj, ntsev thiab qej cloves. Tom qab ntawd, koj tuaj yeem ua haujlwm.

Pumpkin cream soup

Lwm daim ntawv qhia zoo. Taub dag cov tais diav muaj txiaj ntsig zoo rau cov suab thaj siab, thiab ntawm no yog qhov koj yuav tsum tau npaj qhov kev noj qab haus huv no:

• nqaij qaib broth - 1.5L;
• dos thiab carrots - 2 txhua;
• taub dag - 350 g;
• butter - 50 g;
• nyuaj grated cheese - 70g;
• ntsuab thiab ntsuab dos;
• ib pinch ntsev thiab kua txob.

Dua, yog tus kws kho mob tso cai rau qee zaum siv qos yaj ywm, koj tuaj yeem ntxiv 2 tubers (nco ntsoov yaug cov hmoov txhuv nplej siab ua ntej).

Txiav zaub. Boil lub broth, pov rau hauv qos yaj ywm thiab ua noj rau 10 feeb. Lub sijhawm no, kib carrots, dos thiab taub dag hauv butter (7-8 feeb txaus). Tom qab ntawd ntxiv lawv mus rau lub broth. Ua noj kom txog thaum taub dag yog mos. Tom qab ntawd koj tuaj yeem ntsev thiab ntxiv kua txob.

Tshem cov kua zaub, thiab tuav cov khoom seem nrog ib rab diav rau hauv homogeneous loj. Tom qab ntawd, yam tsis tau nres stirring, ncuav nyob rau hauv lub broth - xws li ib tug npaum li cas ntawm ib tug creamy sib xws.

Pab nrog croutons, sprinkle kua zaub nrog tshuaj ntsuab, cheese thiab ntsuab dos.

Menu rau lub lim tiam

Tag nrho cov lus saum toj no yuav tsum coj mus rau hauv tus account rau cov neeg nug cov lus nug: "Yuav ua li cas yog cov ntshav qab zib siab, yuav ua li cas txo nws?" Kev noj zaub mov tuaj yeem sib txawv thiab cua, qhov tseem ceeb yog nrhiav cov zaub mov txawv tshiab thiab tsis txhob ntshai tig lawv mus rau qhov tseeb. Thiab thaum kawg, nws tsim nyog xav txog qhov kwv yees cov ntawv qhia zaub mov rau ib lub lim tiam, uas tau pom zoo los ntawm kws noj zaub mov.

Hnub Monday:

• Noj tshais: tsev cheese tsis muaj rog, ib feem ntawm buckwheat porridge thiab ib khob ntawm cocoa.
• Snack: ib khob mis nyuj.
• Noj su: kua zaub tsis muaj rog nrog zaub qhwv tshiab, ib daim ntawm cov nqaij boiled thiab txiv hmab txiv ntoo jelly.
• Khoom noj txom ncauj: unsweetened apple
• Noj hmo: boiled ntses nrog mis nyuj sauce, ib khob ntawm tshuaj yej thiab cabbage chop.

Tuesday:

• Noj tshais: barley porridge, coleslaw, qe boiled thiab kas fes haus.
• Snack: ib khob mis nyuj.
• Noj su: mashed peas, pickle, nqaij nyuj daim siab nrog sauce thiab ib khob ntawm uzvar.
• Snack: txiv hmab txiv ntoo jelly.
• Noj hmo: boiled nqaij qaib fillet, stewed cabbage thiab ib khob ntawm tshuaj yej.

Wednesday:

• Noj tshais: qe tsis muaj qe nrog tshuaj ntsuab tshiab, steamed veal, txiv lws suav tshiab, whole grain bread thiab tshuaj yej.
• Khoom noj txom ncauj: crispbread thiab bifidobacteria yogurt.
• Noj su: vitamin zaub xam lav, kua zaub nceb, steamed nqaij qaib fillet, ib daim ntawm ci taub dag thiab ib daim ntawm rye qhob cij.
• Khoom noj txom ncauj: lub teeb yogurt thiab txiv kab ntxwv.
• Noj hmo: ntses rausteamed thiab zaub stew, freshly squeezed kua txiv los ntawm qaub apples.

Thursday:

• Noj tshais: ib feem ntawm buckwheat, tsev cheese nrog qaub cream thiab haus kas fes.
• Khoom noj txom ncauj: kefir.
• Noj su: noj zaub qhwv kua zaub nrog zaub qhwv tshiab, nqaij npuas kib nrog ntses thiab ib khob ntawm compote.
• khoom noj txom ncauj: pear.
• Noj hmo: chop nrog cabbage, boiled ntses nrog mis nyuj sauce, tshuaj yej.

Friday:

• Noj tshais: ib co oatmeal, tsev cheese loj nrog qaub cream hnav khaub ncaws thiab ib khob ntawm cocoa.
• Khoom noj txom ncauj: jelly.
• Noj su: lean borscht, ib daim ntawm cov nqaij boiled, ib feem ntawm buckwheat thiab tshuaj yej.
• Khoom noj txom ncauj: ib qho tsis muaj qab zib.
• noj hmo: qe boiled, vinaigrette thiab tshuaj yej.

Hnub Saturday:

• Noj tshais: buckwheat porridge, ib co squash caviar, ib lub khob cij thiab tshuaj yej.
• Khoom noj txom ncauj: 2-3 biscuits, txiv hmab txiv ntoo compote.
• Noj su: zaub kua zaub, sauerkraut, dej puree nrog ib daim ntawm lean ntses, qhuav txiv hmab txiv ntoo compote.
• Khoom noj txom ncauj: ib lub txiv kab ntxwv me me thiab ib khob tshuaj yej txiv hmab txiv ntoo.
• Noj hmo: tsev cheese casserole nrog berries, rosehip broth.

Sunday:

• Noj tshais: maj mam s alted salmon, boiled qe (1-2 pieces), ib daim ntawm ci ci, ib nrab ib tug tshiab dib thiab ib khob dej tshuaj yej.
• Khoom noj txom ncauj: tsev cheese tsis muaj rog, qus berries.
• Noj su: tub nkeeg cabbage rolls, cabbage kua zaub, 2 slices ntawm qhob cij.
• Khoom noj txom ncauj: crackers, mis nyuj tshuaj yej.
• noj hmo: pea porridge nrog steamed nqaij nyug patty, eggplant thiab tshuaj yej.

Raws li qhov no, koj tuaj yeem ua taunkag siab txog cov zaub mov twg uas muaj ntshav qab zib siab yog qhia rau kev ua raws. Qhov tseeb, nws tuaj yeem sib txawv - muaj ntau ntau cov tais diav uas tau npaj sai thiab qab heev. Qhov tseem ceeb yog kev noj zaub mov kom tiav rau lub cev.

Txawm li cas los xij, koj tseem tuaj yeem noj khoom txom ncauj yav tsaus ntuj 2 teev ua ntej yuav mus pw. Nws tuaj yeem yog txiv apples qaub, ib khob ntawm cov roj tsawg yogurt, ci txiv hmab txiv ntoo, ib co fermented mis nyuj haus, ob peb crackers nrog tshuaj yej, thiab lwm yam.