Cov zaub mov raug rau 1500 kcal rau ib lub lis piam nrog cov zaub mov txawv

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

Hnub no yog fashionable kom muaj lub cev yuag thiab lub cev zoo nkauj, ntau tus neeg siv ntau yam kev noj haus, uas, ntxiv rau kev poob phaus, qee zaum ua rau mob hnyav rau lub cev. Txhua tus kws kho mob qhia kom tsis txhob ua rau koj lub cev poob qis, tab sis tsuas yog hloov mus rau cov khoom noj uas muaj calorie tsawg. Ntawm no yog cov zaub mov yooj yim rau 1500 kcal ib hnub rau ib lub lis piam. Ua raws li nws, tsis muaj teeb meem rau lub cev, koj tuaj yeem poob txog peb kilograms, thaum tsis ua lub cev ua si. Cov zaub mov 1500 kcal (saib cov zaub mov hauv qab no) yuav pab koj nrog qhov no.

Hnub 1

Noj tshais yuav tsum pib nrog ib lub tais ntawm oatmeal nrog berries, ib khob kas fes, thiab 100 g ntawm tsev cheese cheese. Tau kawg, nws yog txwv tsis pub siv qab zib nyob txhua qhov chaw, tab sis yog tias ib tus neeg yog tus hniav qab zib loj thiab tsis tuaj yeem xav txog nws lub neej yam tsis muaj khoom qab zib, ces koj tuaj yeem ntxiv stevia. Nws yog ib tsob nroj uas yog qhov zoo tshaj plaws hloov qab zib, thaum tib lub sij hawm nrog tsawg kawg nkaus calories.

Thaum tav su koj tuaj yeem noj cov khoom qab zib curd nrog txiv hmab txiv ntoo. Txhawm rau npaj nws, koj yuav tsum noj 150 g ntawm tsev cheese, 50 ml ntawm kefir, ib pob ntawm gelatin thiab 100 g ntawm cov txiv hmab txiv ntoo, nws yog qhov zoo dua los siv txiv tsawb thiab txiv pos nphuab. Nws raug tso cai ntxiv 1 tablespoon ntawm melted zib mu.

Npaj cov khoom qab zib yog yooj yim heev, ua ntej koj yuav tsum tau tsau cov gelatin hauv dej sov, ces yaj tag. Muab tsev cheese, kefir nyob rau hauv ib lub tais blender, ncuav nyob rau hauv gelatin thiab zib mu. Puree txhua yam kom txog thaum tus. Nqa ib lub tais me me, muab cov txiv tsawb tws, ces ib feem ntawm curd loj, ces strawberries thiab tsev cheese dua. Qhov hnyav ntawm cov tais diav thaum tav su yuav tsum tsis pub tshaj 300 g.

Rau pluas su, noj 300 g ntawm nqaij qaib broth nrog 30 g ntawm vermicelli thiab ib qe. Koj tuaj yeem nqa ib nrab khob cij dub.

Rau noj hmo, koj yuav tsum tau noj cov ntses stewed nrog carrots nrog ib tablespoon ntawm qaub cream. Cov zaub mov tiav yuav tsum tsis pub ntau tshaj 300 g, nws tseem yuav tsum tau ua 200 g ntawm zaub zaub tshiab thiab caij nrog 1 tablespoon ntawm txiv roj roj lossis zaub roj.

Hnub Ob

Rau pluas tshais, noj ob lub qe omelet nrog txiv lws suav.

Rau noj su, koj yuav tsum noj oatmeal nrog ib txiv tsawb. Koj tuaj yeem haus tshuaj yej lossis kas fes nrog 30 g ntawm cov rog tsawg, xws li suluguni.

Rau khoom noj txom ncauj, ua ib lub taub dag ci. Ua li no, zaub yuav tsum tau txiav mus rau hauv loj cubes, sprinkled nrog Italian tshuaj ntsuab thiab sprinkled nrog txiv ntseej roj. Npog ib daim ntawv ci nrog ntawv ci, ci hauv qhov cub rau 30 feeb. Cov khoom tiav hnyav - 150 g.

Hnub ob, koj yuav tsum npaj nqaij qaib broth nrog vermicelli thiab qe.

Nyob rau yav tsaus ntuj, koj yuav tsum noj zaub xam lav ntawm cov zaub tshiab nrog zaub qhwv, nws tuaj yeem seasoned nrog kefir lossis yogurt. Koj tseem tuaj yeem boil ib qho nqaij qaib.

Hnub peb

Thaum sawv ntxov koj yuav tsum noj oatmeal dua nrog me me ntawm cov txiv hmab txiv ntoo lossis txiv hmab txiv ntoo, 100 g tsev cheese nrog kas fes lossis tshuaj yej.

Rau khoom noj txom ncauj, koj yuav tsum tau noj nqaij qaib siab pate. Txhawm rau ua qhov no, koj yuav tsum noj 500 g ntawm daim siab, 150 g ntawm carrots thiab dos, nrog rau 100 g ntawm cauliflower. Simmer tag nrho cov khoom xyaw rau 30 feeb, ces puree nyob rau hauv ib tug blender. Cov khoom no yuav ua rau pate rau 2-3 hnub.

Ib lub taub taub taub hau yuav tsum tau ua thaum nruab hnub. Noj 200 g ntawm taub dag, 50 g ntawm carrots thiab dos, boil kom txog thaum kev sib tw, ntws cov kua, tawm tsuas yog 70 ml. Muab cov zaub nrog tus nqi ntawm cov dej uas yuav tsum tau nyob rau hauv ib lub blender, ntxiv 50 g ntawm suluguni cheese thiab 50 qes-rog cream. Puree txhua yam kom txog thaum tus, ncuav rau hauv saucepan thiab coj mus rau kev npaj.

Rau noj hmo, koj yuav tsum tau noj cov ntses stewed nrog zaub xam lav ntawm cov zaub tshiab, caij nrog kefir.

Hnub plaub

Hnub no, neeg feem coob pib xav tias lawv lub neej tiag tiag tsis muaj khoom qab zib. Thaum sawv ntxov koj tuaj yeem kho koj tus kheej rau thawj oatmeal pancake. Txhawm rau npaj nws, koj yuav tsum noj ib lub qe, 6 tablespoons oatmeal thiab tib tus nqi ntawm cov mis nyuj. Sib tov oatmeal hauv kas fes grinder, sib tov nrog lwm cov khoom. Fry on ob sab zoo li ib txwm pancake. Raws li ib tug fillingme me ntawm curd cheese thiab me ntsis ntsev salmon yuav tsum tau siv.

Rau khoom noj txom ncauj, siv nag hmo lub pate nrog tshuaj yej lossis kas fes.

Hnub no koj tuaj yeem ua cov kua txiv hmab txiv ntoo. Noj 200 g ntawm champignons, Fry lawv nrog 70 g ntawm dos, ncuav 120 ml dej, ntxiv 50 ml ntawm cream. Boil rau ob peb feeb, tom qab ntawd ntxuav tag nrho cov khoom xyaw rau hauv ib lub blender.

Rau noj hmo, koj tuaj yeem ua zaub xam lav nrog nqaij qaib fillet, Beijing cabbage, qe, dib thiab txiv lws suav. Koj tuaj yeem caij nrog qaub cream me ntsis.

Hnub Tsib

Muaj ntau tus twb tau pib siv cov khoom noj zoo li no, yog li ntawd, kom nws tsis zoo li ib txwm muaj, rau pluas tshais koj yuav tsum ua ib qho omelette ntawm ob lub qe nrog zaub. Koj tuaj yeem siv tswb peppers, dos thiab carrots, thiab nws yuav tsis yog superfluous ntxiv txog 50 g ntawm cov cheese nyuaj.

Rau khoom noj txom ncauj, koj tuaj yeem ua cov txiv hmab txiv ntoo ntawm txiv tsawb, txiv hmab txiv ntoo (kwv yees li 100 g), ib qho kiwi thiab txiv apples. Tag nrho cov khoom yuav tsum tau finely av, muab tso rau hauv ib lub tais thiab lub caij nrog ib tug tablespoon ntawm zib mu. Ncuav rau hauv lub tais.

Thaum txog sijhawm noj hmo, koj yuav tsum ua noj buckwheat porridge, npaj ua nws xav tau txog 250 g nrog rau stewed nqaij qaib mis thiab nceb. Txiav nqaij qaib fillet rau hauv me me cubes, nws yog tsim nyog los chop 70 g ntawm champignons. Fry ob cov khoom hauv qhov tsawg kawg nkaus ntawm cov roj zaub. Thaum cov khoom yuav luag npaj txhij, nws raug nquahu kom ncuav 50 ml ntawm cream thiab sib tov txhua yam kom huv si. Raugarnish ntxiv 100 g ntawm stewed qaib.

Rau ib tav su, koj yuav tsum ua kom tiav pate, koj tuaj yeem nqa ib lub dib lossis txiv lws suav.

Thaum yav tsaus ntuj, noj ntses ci nrog zaub. Ntses yuav tsum yog li 200 g thiab txog 100 zaub, nws pom zoo kom siv zaub qhwv, txiv lws suav, dos thiab carrots. Ib khob kua txiv lws suav tso cai.

Hnub Rau

Hnub no koj tuaj yeem kho koj tus kheej kom qab zib me ntsis. Rau pluas tshais, npaj oatmeal, ntxiv 1 txiv tsawb thiab ob lub cubes ntawm grated tsaus chocolate rau nws. Nco tseg! Koj tsuas tuaj yeem siv cov qhob noom xim kasfes tsaus nti, tab sis yog siv mis nyuj lossis nrog ntau cov fillers, ces hnub no yuav tsis muab qhov tshwm sim.

Rau khoom noj txom ncauj, koj tuaj yeem ua cov zaub xam lav qab. Ua li no, coj ib tug loj carrot, grate nws. Tom qab ntawd muab tso rau hauv ib tug puv tes ntawm raisins. Ib lub txiv apple yuav tsum tau tev thiab tshem tawm cov tub ntxhais. Grate lub txiv apples thiab, nws yog ua tau rau ntawm ib tug loj. Muab tag nrho cov khoom xyaw thiab sab saum toj nrog 1-2 tablespoons ntawm cov roj tsawg tshaj plaws qaub cream muaj nyob rau hauv lub khw.

noj su thiab noj hmo

Rau pluas su koj yuav tsum noj buckwheat lossis mov kua zaub (tsis muaj qos yaj ywm). Noj mov no muaj:

• carrot;
• bow;
• zaub ntsuab;
• -cauliflower.

Nws pom zoo kom ua kua zaub txaus rau ob hnub. Tsis txhob hnov qab tias ib qho kev pabcuam tsis tuaj yeem ntau dua 350 g.

Hnub yav tsaus ntuj koj tuaj yeem ua noj qab heev,tab sis tib lub sij hawm noj tuna zaub xam lav. Txhawm rau npaj nws, koj yuav tsum noj 100 g ntawm cov ntses no hauv nws tus kheej cov kua txiv hmab txiv ntoo, ib avocado, ib lub tswb kua txob, ib lub qe thiab liab me ntsis (lettuce dos). Koj tuaj yeem siv ntau hom zaub ntsuab xws li lettuce, arugula, thiab basil. Hnav cov zaub xam lav nrog 1-2 tablespoons roj txiv roj thiab freshly squeezed txiv qaub kua txiv.

txheej txheem ua noj yog yooj yim heev, tag nrho cov khoom xyaw saum toj no yuav tsum tau txiav rau hauv nruab nrab lossis me me, rhuav cov zaub ntsuab nrog koj txhais tes. Muab txhua yam nyob rau hauv ib lub tais, lub caij nrog roj thiab txiv qaub kua txiv, sib tov. Ib qho kev noj zaub xam lav - 350 g.

Hnub Xya

Hnub kawg ntawm 1500 kcal zaub mov rau lub lim tiam. Hnub no nws pom zoo kom ntsuas koj tus kheej. Yog tias txhua yam ua tiav raug, qhov feem tsis nce thiab cov khoom xyaw tsis hloov, ces kom paub tseeb tias qhov hnyav yuav tsawg dua 2 kg.

Hnub sawv ntxov ntawm hnub xya, npaj ib lub omelet nrog 2 qe, qee cov zaub thiab 30 g ntawm cheese nyuaj.

Raws li khoom noj txom ncauj hnub no, nws pom zoo kom noj li 300 g ntawm ntau yam txiv hmab txiv ntoo. Koj tuaj yeem ua cov txiv hmab txiv ntoo nyias, raws li nws yog hnub thib tsib, lossis koj tuaj yeem noj cov txiv hmab txiv ntoo hauv nws daim ntawv ntshiab. Ntawm no txhua leej txhua tus txiav txim siab rau nws tus kheej yam yuav tastier.

Txij thaum lub kua zaub tau siav tau ob hnub, hnub no koj tseem yuav tau noj ib qho kev pabcuam thawj zaug.

Hnub Xya yog lub teeb txaus thaum nruab nrab noj su thiab noj hmo koj tuaj yeem noj khoom txom ncauj me me ntawm txiv laum huab xeeb lossis walnuts. Txawm li cas los xij, qhov hnyav ntawm cov khoom no yuav tsum tsis pub tshaj 50 g.

Rau noj hmoNws yog pom zoo kom siv stewed cabbage nrog 100 g ntawm nqaij qaib mis. Ua kom cov zaub mov qab dua, koj tuaj yeem ntxiv me ntsis lws suav muab tshuaj txhuam.

Zoo kawg

Ntawm no tau nthuav tawm cov ntawv qhia ua piv txwv rau 1500 kcal. Nws yog qhov sib npaug thiab muaj txiaj ntsig zoo. Nws muaj tag nrho cov vitamins thiab minerals uas tus neeg xav tau rau lub neej ib txwm muaj. Ua raws li cov zaub mov yooj yim, hauv ib lub lis piam koj tau lees paub kom tshem tawm 2-3 kilograms. Raws li kev txheeb xyuas ntawm cov neeg uas twb sim cov zaub mov no, qee zaum qhov hnyav poob txawm tias los ntawm 5 kilograms hauv 7 hnub. Cov no yog cov txiaj ntsig zoo heev.