Noj tshais, noj qab nyob zoo thiab sib npaug - zaub mov txawv, nta thiab tshuaj xyuas

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

Noj tshais yog pluas mov thawj zaug thiab tseem ceeb tshaj plaws ntawm hnub kom rov them koj cov roj teeb ua ntej hnub tsis khoom tom haujlwm. Kev tsis lees paub ntawm nws ua rau muaj kev pheej hmoo ntawm kev rog rog, kab mob plawv, pathologies ntawm plab hnyuv thiab lwm yam teeb meem kev noj qab haus huv. Yog li ntawd, nws yog ib qho tseem ceeb heev uas cov zaub mov qab, noj qab nyob zoo thiab muaj txiaj ntsig zoo tshwm sim ntawm koj lub rooj txhua tag kis. Thiab los ntawm dab tsi thiab yuav ua li cas ua noj nws, peb yuav qhia tom qab hauv kab lus.

Basic Principles

Peb kev noj qab haus huv thiab kev ua tau zoo nyob ntawm seb peb noj dab tsi. Qhov no txhais tau hais tias kev noj zaub mov yuav tsum muaj cov khoom tshiab thiab cov khoom muaj txiaj ntsig zoo los ua kom tsis muaj txiaj ntsig ntawm cov khoom muaj txiaj ntsig. Qhov no tsuas yog ua tiav los ntawm kev noj zaub mov tsis tu ncua. Noj tshais, pluas su thiab noj hmo yuav tsum muaj ntau yam khoom. thaum sawv ntxov noj movyuav tsum ua kom lub cev muaj zog txaus kom mus txog thaum noj mov tom ntej.

Cov kws tshaj lij pom zoo kom noj cov nplej nplej tag nrho rau pluas tshais, nplua nuj hauv cov carbohydrates yooj yim thiab qeeb qeeb. Xws li cov khoom noj saturates lub cev rau lub sijhawm ntev thiab muaj fiber ntau, uas pab tshem tawm cov co toxins thiab co toxins. Cells, millet, pearl barley, buckwheat, oatmeal thiab unpolished mov yog zoo tshaj plaws haum rau ib tug sawv ntxov noj mov. Tag nrho cov ntawm lawv yog nplua nuj nyob rau hauv cov vitamins thiab minerals thiab mus zoo nrog txiv hmab txiv ntoo qhuav, ceev, berries thiab zib mu.

Tsis muaj qhov zoo yuav nqa tsev cheese noj tshais. Nws suav hais tias yog ib qho zoo tshaj plaws ntawm calcium thiab protein. Nws tuaj yeem siv tsis yog hauv nws daim ntawv ntshiab xwb, tab sis kuj tseem ua cov casseroles, cheesecakes thiab lwm yam khoom zoo los ntawm nws.

Qe kuj tau ntxiv rau hauv cov npe khoom noj pub rau noj tshais. Lawv yog cov nplua nuj nyob rau hauv protein ntau thiab ua rau koj zoo siab rau lub sijhawm ntev. Lawv ua omelettes zoo heev uas zoo nrog zaub, tshuaj ntsuab thiab nqaij nruab deg.

Teem thaum sawv ntxov koj tuaj yeem siv yogurt uas tsis muaj tshuaj ntxiv. Nws pab txhawb rau normalization ntawm lub plab zom mov thiab stabilization ntawm cov metabolism. Nws feem ntau ua ke nrog berries, txiv hmab txiv ntoo, los yog oatmeal.

Tau nrog cov khoom tseem ceeb pom zoo rau pluas tshais thaum sawv ntxov, koj tuaj yeem pib xav txog cov zaub mov nrov tshaj plaws.

Banana fritters

Daim ntawv qhia no yuav txaus siab rau cov uas sim muab rau lawv tus kheej thiab lawv tsev neegnoj zaub mov zoo. Noj tshais ntawm lush txiv tsawb pancakes muaj, txiav txim siab los ntawm kev txheeb xyuas, yuav luag txhua yam uas xav tau rau kev ua haujlwm ntawm lub cev. Nws muaj cov rog zoo, cov proteins thiab cov carbohydrates nyuaj. Thiab tag nrho cov no yog complemented los ntawm ib tug qab saj thiab breathtaking aroma. Txhawm rau kib cov pancakes no koj yuav xav tau:

• 120g txiv tsawb;
• 150 ml kefir (1%);
• 50g hmoov nplej;
• 1 qe.

Tam sim no cia peb pib ua noj:

1. Peeled txiv tsawb yog mashed nrog rab rawg los yog ua tiav nrog rab.
2. Cov txiaj ntsig tau txais txiaj ntsig yuav ntxiv nrog qe, hmoov thiab kefir.
3. Txhua yam yog nplawm thiab nplawm rau hauv lub lauj kaub kub uas tsis yog nplaum.
4. Fry pancakes rau ob peb feeb ntawm txhua sab.

YApple Oatmeal Pancakes

Qhov kev xaiv no zoo meej rau menyuam yaus cov zaub mov. Noj tshais zoo nyob rau hauv daim ntawv ntawm pancakes qab zib, qab ntxiag aroma ntawm txiv hmab txiv ntoo thiab zib mu, yuav tau noj nrog Library txawm los ntawm cov me nyuam feem ntau fastidious uas tsis tuaj yeem sawv oatmeal. Txhawm rau ua cov pancakes no koj yuav xav tau:

• 200g txiv apples;
• 30g zib mu;
• 80g oatmeal;
• 1 qe.

Ciav lawv li no:

1. Ib tug ntxuav thiab tev txiv apples yog ua tiav nrog ib tug coarse grater.
2. Cov shavings tau ua ke nrog lub qe thiab av oatmeal.
3. Txhua yam zoo sib xyaw thiab nthuav tawm hauv ntu ntawmnon-stick frying lauj kaub.
4. Fry hauv qab lub hau rau peb feeb ntawm txhua sab.
5. Ua ntej noj, ruddy pancakes yog nchuav nrog kua paj zib mu.

Banana smoothie

Nov cov kua nplaum tuab no yog qhov tseeb kom tau txais kev mloog ntawm cov neeg mloog cov lus qhia noj qab haus huv. Qee zaum koj tuaj yeem faib cov ntawv qhia zaub mov ntawm koj tsev neeg nrog cov smoothies uas tuaj yeem hloov tau ob qho tib si porridge thiab cov dej haus ib txwm muaj. Txhawm rau npaj nws koj yuav xav tau:

• 1 txiv tsawb;
• 1 kiwi;
• 2 tbsp. l. oatmeal;
• kua txiv qaub (mus saj).

1. peeled thiab tws txiv hmab txiv ntoo yog mashed.
2. Cov txiaj ntsig tau ntxiv nrog oatmeal, ua tiav nrog lub tshuab thiab acidified nrog txiv qaub kua txiv.
3. Yog xav tau, txhua yam txiv ntoo tuaj yeem ntxiv rau lub cocktail.

Nqaij nrog txiv hmab txiv ntoo qhuav

Ntau tus kws tshaj lij ntseeg tias kev noj tshais kom zoo yuav tsum muaj cov nplej. Raws li qhov kev xav no, cov nplej siav nrog cov txiv hmab txiv ntoo qhuav yog qhov zoo tagnrho rau noj tshais thaum sawv ntxov, vim nws muaj txhua yam koj xav tau kom zoo thiab muaj lub siab zoo. Rau nws qhov kev npaj koj yuav xav tau:

• 1 khob dej;
• 100g polished mov;
• ntsev, zib ntab, txiv roj roj thiab txiv hmab txiv ntoo qhuav.

Cia peb pib ua noj:

1. Ua ntej koj yuav tsum ua mov. Nws raug cais tawm ntawm cov khib nyiab, ntxuav thiab nchuav rau hauv saucepan.
2. Cov nplej ua tiav li no yog nchuav nrog dej txias thiabboiled tshaj cua sov.
3. Tom qab nees nkaum feeb, cov porridge tiav yog ntxiv nrog ntsev, zib ntab, txiv roj roj thiab txiv hmab txiv ntoo qhuav, muab tso rau ntawm daim phiaj thiab ua haujlwm.

Qhov kev xaiv noj tshais zoo li no yog kev sib xyaw ua ke ntawm cereals thiab qab zib txiv kab ntxwv pulp. Raws li cov kws qhia noj zaub mov, nws muaj txiaj ntsig zoo sib xws rau cov neeg laus thiab menyuam yaus, uas txhais tau tias nws yuav pom nws qhov chaw hauv koj cov zaub mov.

Yuav ua kom porridge no koj yuav xav tau:

• 250g taub;
• 1 khob dej;
• 1 khob nplej;
• ntsev thiab suab thaj (mus saj).

1. Lub taub taub ntxuav thiab tev tawm ntawm txhua qhov tsis tsim nyog thiab txiav rau hauv daim.
2. Muab tso rau hauv lub lauj kaub uas tsim nyog, ncuav dej thiab simmer tshaj qhov cua sov.
3. Tom qab kaum feeb, nws tau ntxiv nrog cov khoom noj uas tau xaiv ua ntej, qab zib thiab ntsev.
4. Txhua yam no yog boil kom txog thaum siav.

Muesli nrog txiv hmab txiv ntoo thiab yogurt

Daim ntawv qhia no yuav muaj tseeb nyob hauv lub txhab nyiaj ntawm cov kiv cua ntawm cov khoom noj ceev. Ua si koj yuav xav tau:

• 100 g muesli;
• 250g ntuj yogurt;
• 100 ml kua txiv kab ntxwv;

Raws li kev tshuaj xyuas, npaj noj tshais zoo li no koj yuav tau siv sijhawm me ntsis. Yog li ntawd, koj tsis tas yuav sawv ntxov thaum sawv ntxov los pub rau koj tsev neeg nrog zaub mov qab thiab noj qab nyob zoo:

1. Peled thiab ntxuav txiv hmab txiv ntoo yog txiav mus rau hauv nruab nrab-qhov loj me pieces thiab ua ke nrog ib tug txheej txheem ceev.
2. Tag nrho cov khoom yog topped nrog sib tov ntawm yogurt thiab citrus kua txiv, ces topped nrog muesli thiab noj yuav luag tam sim.

cheesecakes

Lub ntsiab lus zais ntawm qhov noj tshais noj qab haus huv thiab sib npaug yog nyob rau hauv txoj kev nws siav. Tsis zoo li cov niaj hnub version, cov cheesecakes tsis yog kib hauv lub lauj kaub, tab sis ci hauv qhov cub. Yog li ntawd, cov kws tshaj lij qhia lawv txawm tias cov neeg uas noj cov calories tsawg. Txhawm rau npaj lawv koj yuav xav tau:

• 500g tsev cheese;
• 2 qe;
• 2 tbsp. l. qaub cream;
• 2 tbsp. l. ib txwm qab zib;
• 4 tbsp. l. hmoov;
• ib pinch ntsev thiab vanilla.
• lean oil (rau greasing pwm).

Peb yuav ua noj li no:

1. Pre-mashed tsev cheese yog ua ke nrog qe, qab zib thiab qaub cream.
2. Txhua yam no yog ntxiv nrog ntsev, vanilla thiab hmoov, thiab tom qab ntawd ua tib zoo do.
3. Round cheesecakes yog tsim los ntawm cov khob noom cookie tiav thiab xa mus rau ib daim ntawv ci greased.
4. Ci lub tais ntawm qhov kub nruab nrab li ib feem peb ntawm ib teev.
5. Thaum kawg ntawm lub sijhawm qhia, cov cheesecakes ua tib zoo tig rov qab thiab rov qab mus rau qhov cub.

Pab lawv nrog cov jam lossis zib ntab. Thiab qhov zoo tshaj ntxiv rau lawv yuav yog ib khob ntawm cov tshuaj yej kub kub.

Omelette nrog zaub

Raws li cov neeg uas npaj cov zaub mov no, cov protein no, noj tshais zoo tsis tsuas yog qab qab xwb, tab sis kujntxim nyiam saib. Yog li ntawd, lub omelet ci ntsa iab thiab lub qhov ncauj yuav tau noj txawm tias los ntawm cov neeg noj zaub mov uas tsis tuaj yeem yuam kom noj zaub.

Npaj nws koj yuav xav tau:

• 2 qe;
• 5 tbsp. l. ntsuab peas;
• 4 tbsp. l. natural yogurt;
• ½ kua txob qab zib;
• ½ qej clove;
• 4 txiv lws suav;
• 1 shallot;
• ntsev, tshuaj ntsuab thiab zaub roj.

1. dos thiab qej yog sautéed nyob rau hauv ib lub lauj kaub kub greased.
2. Thaum lawv ua pob tshab, cov zaub ntxiv ntxiv rau lawv, yav tas los tev txhua yam tsis tsim nyog thiab txiav ua me me.
3. Txhua yam no yog simmered rau ib lub sij hawm luv luv ntawm qis cua sov, thiab ces ncuav nrog ib tug sib tov ntawm yogurt thiab s alted ntaus qe.
4. Ib omelette yog siav hauv qab lub hau, thiab dai kom zoo nkauj nrog tws tshuaj ntsuab ua ntej noj.

Mushroom frittata

Raws li kev tshuaj xyuas, daim ntawv qhia no muaj txiaj ntsig zoo rau cov neeg siv khoom noj qe thaum sawv ntxov, tab sis twb nkees ntawm cov omelet ib txwm ua los yog qe kib. Txhawm rau ua noj Italian frittata rau pluas tshais koj yuav xav tau:

• 300g chanterelles;
• 4 qe;
• 1 dos;
• 2 tbsp. l. grated Parmesan (ntxiv rau ntau ntxiv rau garnish);
• ntsev, txuj lom, tshuaj ntsuab thiab zaub roj.

Cia peb pib ua noj:

1. Ua ntej koj yuav tsum tau nrog nceb. Chanterelles yog ntxuav hauv dej txias, qhuav, txiav thiab xa mus rau lub lauj kaub preheated greased.
2. Ntsuab dos tseem muab nchuav rau ntawd.
3. Nws yog kib tag nrhotshaj qis cua sov, nplawm qee zaus.
4. Tom qab ib ntus, cov ntsiab lus ntawm lub lauj kaub yog s alted, ntxiv nrog cov txuj lom thiab ncuav nrog qe ntaus nrog cheese chips.
5. Ci lub frittata ntawm qhov ntsuas kub li ntawm kaum feeb.

Ua ntej noj, txhua qhov kev pabcuam yog garnished nrog tshuaj ntsuab thiab sprinkled nrog grated parmesan.

Nws raug nquahu kom ua cov zaub mov no thaum yav tsaus ntuj, kom thaum hmo ntuj nws muaj sijhawm rau infuse thiab tau txais qhov xav tau sib xws. Rau qhov no koj yuav xav tau:

• 200 ml natural yogurt;
• 100g oatmeal;
• vanillin, cinnamon thiab berries (mus saj).

Oatmeal yog nchuav rau hauv lub thawv tsim nyog thiab nchuav nrog yogurt. Tag nrho cov no yog flavored nrog vanilla thiab cinnamon, thiab ces xa mus rau lub tub yees.

Thaum sawv ntxov, cov paj npleg no dai kom zoo nkauj nrog cov txiv hmab txiv ntoo thiab ua haujlwm.

Reviews

pluas tshais yog qhov tseem ceeb tshwj xeeb nrog kev noj zaub mov kom raug. Noj tshais yuav tsum muaj cov khoom xyaw hearty nplua nuj nyob rau hauv cov vitamins thiab minerals. Raws li cov neeg feem coob, omelettes, tsev cheese casseroles, cereals thiab smoothies yog qhov zoo tshaj plaws rau thawj pluas noj.

Txhua qhov kev xaiv saum toj no tau txais txiaj ntsig los ntawm hostesses vim nws yog qhov sib npaug rau cov neeg laus thiab menyuam yaus. Yog li ntawd, lawv tsis tas yuav cais cov pluas tshais rau lawv cov qub txeeg qub teg.