Zaub xam lav rau cov ntshav qab zib hom 2: zaub mov txawv

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

Ntawm peb cov nyeem muaj ntau tus neeg mob ntshav qab zib. Kev xaiv zaub mov rau lawv, hmoov tsis, yog txwv. Hauv peb tsab xov xwm, peb xav tham txog dab tsi zaub xam lav tuaj yeem npaj rau hom 2 mob ntshav qab zib. Txawm tias tag nrho cov kev txwv, qee yam khoom siv tau los npaj cov tais diav uas qab heev.

Salads zoo vim lawv muaj zaub, uas yog cov khoom noj muaj txiaj ntsig zoo tshaj plaws rau ntshav qab zib. Lawv muaj cov calories tsawg thiab nplua nuj nyob hauv fiber ntau, uas ua rau lub siab xav tshaib plab, txo qis cov suab thaj thiab ua kom qeeb ntawm kev nqus ntawm cov piam thaj. Muaj ntau ntau hom zaub xam lav rau hom 2 mob ntshav qab zib. Ntawm lawv koj tuaj yeem nrhiav hnub so thiab zaub mov noj txhua hnub.

Menu rau ntshav qab zib

Cov neeg mob ntshav qab zib yuav tsum xaiv ntau dua hauv lawv cov zaub mov thiab cov khoom xyaw. Cov neeg nyob ntawm cov tshuaj insulin yuav tsum tau tswj xyuas lawv cov qib qabzib tas li kom tsis txhob muaj teeb meem los ntawm nws cov overabundance lossistsis muaj.

Qhov peculiarity ntawm hom mob ntshav qab zib thib ob yog tias nws nrog kev rog rog. Nws yog ib qho tsim nyog yuav tau tshem ntawm nws thiaj li normalize cov suab thaj. Ua li no, koj yuav tsum tau txo cov carbohydrates hauv cov zaub mov kom ntau li ntau tau. Tab sis tib lub sijhawm, nws tseem tsis tuaj yeem tshem tawm tag nrho ntawm cov khoom noj. Zaub xam lav rau cov neeg mob ntshav qab zib hom 2 tuaj yeem npaj tau los ntawm nqaij, ntses, txiv hmab txiv ntoo, nqaij nruab deg, zaub, tshuaj ntsuab. Cov tais diav tuaj yeem seasoned nrog sauces. Nws yog ib qho tsim nyog yuav tsum nco ntsoov tias qee cov khoom xyaw yog contraindicated vim tias lawv ua rau cov piam thaj ntau ntxiv. Cov kev hloov pauv no yuav tsum tau hloov kho cov koob tshuaj insulin kom tsis txhob muaj glycemic coma thiab rog rog. Yog li ntawd, rau kev npaj zaub nyoos rau hom 2 mob ntshav qab zib, koj yuav tsum xaiv cov khoom tsim nyog xwb.

Yuav siv cov khoom dab tsi?

Daim ntawv teev cov zaub uas tuaj yeem siv los ua zaub nyoos qab rau cov ntshav qab zib hom 2 yog qhov dav heev. Ntawm cov khoom muaj cov uas muaj ntau cov vitamins, carbohydrates thiab fiber. Nrog kev saib xyuas, koj yuav tsum xaiv zaub uas muaj carbohydrates ceev. Cov khoom zoo li no saturate lub cev sai heev, tab sis tsis txhob coj satiety.

Txhawm rau npaj cov zaub nyoos zoo thiab qab rau cov neeg mob ntshav qab zib hom 2, koj tuaj yeem siv cov zaub paub, txo lawv cov qib kev ua haujlwm lossis kom muaj nuj nqis.

Cov npe ntawm cov khoom tso cai suav nrog:

1. Celery Cov zaub yog pom zoo rau kev ua noj tsis tsuas yog zaub xam lav, tab sis kuj lwm yam tais diav. Nws muaj ntau cov vitamins thiab fiber ntau. Celery txhim kho kev ua haujlwm ntawm lub plab zom mov. Nws ua ke zoo nrog kua ntses, tsis muaj qab zib yogurt thiab zaub roj.
2. Txhua hom zaub qhwv (broccoli, cauliflower, zaub qhwv dawb). Nws muaj ntau cov vitamins: B6, K, C. Cov zaub muaj fiber ntau, uas maj mam hloov mus rau hauv lub zog rau lub cev thiab muab lub sijhawm ntev saturation. Tab sis cov zaub nyoos dawb yuav tsum tau siv nrog ceev faj yog tias muaj teeb meem nrog lub plab zom mov.
3. Qos yaj ywm. Nws kuj tseem siv tau los ntawm cov neeg mob ntshav qab zib, tab sis hauv qhov me me, vim cov tubers muaj cov carbohydrates ceev. Rau cov zaub xam lav, koj tuaj yeem siv me me ntawm nws, thiab hauv daim ntawv ci.
4. Carrots yog qhov zoo rau cov neeg mob ntshav qab zib boiled thiab nyoos hauv txhua qhov ntau.
5. Beets. Cov zaub tuaj yeem siv tau, txawm tias muaj cov ntsiab lus siab ntawm sucrose hauv nws. Yuav kom txo tau nws kom muaj nuj nqis, cov zaub yuav tsum tau boiled los yog ci, thiab ces siv rau zaub xam lav.
6. Npaj siv tsis tau tsuas yog raw, tab sis kuj ci.
7. dib thiab txiv lws suav zoo rau cov ntshav qab zib ib yam nkaus.

Salad nrog Jerusalem artichoke thiab cabbage

Zaub mov txawv rau hom 2 mob ntshav qab zib yog qhov yooj yim heev. Tshwj xeeb tshaj yog pab tau yog cov uas muaj ntau cov zaub noj qab haus huv. Cov zaub mov no muaj calorie tsawg. Nws muaj cov khoom muaj txiaj ntsig uas txhim kho kev zom zaub mov.

Rau cov ntshav qab zib, koj tuaj yeem npaj zaub xam lav nrog zaub qhwv thiab Jerusalem artichoke.

Cov khoom xyaw:

1. Champignons - 70g
2. Cabbage- 320 g.
3. Dos - ob lub taub hau.
4. Parsley.
5. Dill.
6. Yeluxalees artichoke - 240g

Mushroom pre-boil kom txog thaum kev sib tw. Shred lub cabbage, ntxiv ntsev. Jerusalem artichoke yog tev thiab rubbed on ib grater. Txiav lub dos rau hauv ib nrab rings, thiab nceb mus rau hauv slices. Peb chop cov zaub ntsuab. Peb sib tov tag nrho cov khoom xyaw rau hauv lub tais zaub xam lav thiab caij nrog zaub roj los yog qaub cream.

Salad nrog txiv apples thiab txiv ntseej

Txhawm rau npaj zaub zaub noj qab haus huv rau cov neeg mob ntshav qab zib hom 2, koj yuav xav tau cov khoom lag luam yam tsawg kawg nkaus:

1. Carrot - 120g
2. txiv qaub kua txiv.
3. Low-fat qaub cream - 80g
4. YWalnuts - 35 g.
5. S alt.
6. Apple.

Ntxuav thiab tev lub txiv apples, ces grind on ib grater. Peb kuj grate carrots. Lub pulp ntawm apples yuav tsum tau sprinkled nrog txiv qaub kua txiv, txwv tsis pub nws yuav sai sai darken. Peb qhuav me ntsis walnuts nyob rau hauv ib lub lauj kaub, finely chop thiab ntxiv rau zaub xam lav. Sib tov cov khoom thiab lub caij nrog qaub cream.

Cauliflower phaj

Cabbage zaub xam lav rau hom 2 mob ntshav qab zib yog nrov heev.

Cov khoom xyaw:

1. Cauliflower - 320g
2. ob qe.
3. Linseed roj.
4. Green dill.
5. Ntsuab plaub.

Boil lub cauliflower kom txog thaum kev sib tw. Tom qab txias, peb disassemble nws mus rau hauv inflorescences. Tom ntej no, boil lub qe thiab chop lawv. Peb chop cov zaub ntsuab. Tag nrho cov khoom yog tov thiab seasoned nrog zaub roj. Zaub xam lav txhua hnub yooj yim yog npaj sai thiab yooj yim.

Spinach salad

Ib qho yooj yim zaub xam lav rau hom 2 mob ntshav qab zib tuaj yeem ua nrog spinach.

Cov khoom xyaw:

1. spinach - 220g
2. 80 g txhua dib thiab txiv lws suav.
3. dos ntsuab.
4. zaub roj los yog qaub cream.
5. ob qe.

Boil-boiled qe thiab chop lawv finely. Tom qab ntawd sib tov nrog tws dos thiab spinach. Ntxiv qaub cream los yog butter rau zaub xam lav. Peb kuj ntxiv cov txiv lws suav tshiab thiab dib.

Greek salad

Greek zaub xam lav rau cov ntshav qab zib.

Cov khoom xyaw:

1. txiv lws suav tshiab - 220g
2. Bulgarian kua txob - 240g
3. Qej - ob cloves.
4. txiv roj roj.
5. Cheese - 230 g.
6. Parsley.

Txiv lws suav thiab kua txob txiav rau hauv slices. Grind lub qej nrog ib tug xovxwm. Finely chop lub parsley. Peb sib tov tag nrho cov khoom xyaw thiab ntxiv grated cheese. Hnav cov zaub xam lav nrog txiv roj roj.

Beef salad

Peb coj los rau koj mloog ib daim ntawv qhia ua noj zaub xam lav rau hom 2 mob ntshav qab zib. Rau nws cov kev npaj, koj tuaj yeem siv cov nqaij ntshiv. Los ntawm txoj kev, rau kev npaj ntawm festive tais diav, ntses, nqaij nruab deg, thiab nqaij qaib feem ntau yog siv. Cov tais diav raws li lawv txhawb lub cev nrog cov ntsiab lus tseem ceeb thiab cov protein. Hauv cov kev txwv tsim nyog, lawv tuaj yeem siv tau.

Cov khoom xyaw:

1. Lean Beef - 40g
2. txiv lws suav - 20g
3. Radishes - 20g.
4. Ntsuab dib - 20g.
5. Dos - 20g.

Nqaij nyuj yuav tsum tau boil, thiab tom qab txias, txiav rau hauv cubes. Txiav cucumbers rau hauv slices, thiab radishes rau hauv lub voj voog. Rau cov ntses, sib tov kua txiv lws suav thiab tws dos. Sib tov nqaij nyuj nrog cov ntses thiab ntxiv cov hnav khaub ncaws.

Holiday salads

Xyoo tshiab cov zaub xam lav rau cov neeg mob ntshav qab zib hom 2 saib tsis zoo nkauj dua li cov tib neeg. Thiab yog, lawv saj ib yam li zoo. Rau lub sijhawm tshwj xeeb, koj tuaj yeem npaj cov zaub xam lav ntawm zaub qhwv thiab peas.

Cov khoom xyaw:

1. taum - 230g
2. Cauliflower - 230g
3. Polka Dots - 190g
4. ob txiv lws suav.
5. Lettuce.
6. txiv qaub kua txiv.
7. S alt.
8. Apple.
9. zaub roj.

Cov noob taum yog pre-boiled los ntawm s alting dej. Peb ua tib yam nrog cauliflower thiab peas. Tag nrho cov zaub yuav tsum tau siav nyias. Tev lub txiv apples, txiav rau hauv cubes thiab tsw nrog txiv qaub kua txiv kom cov nqaij tsis darken. Txiav cov txiv lws suav rau hauv lub voj voog. Yog tias xav tau, koj tuaj yeem ntxuav lawv ua ntej. Npaj lettuce nplooj rau ntawm ib lub platter. Tom ntej no, nteg tawm lub lws suav rings, taum thiab cabbage inflorescences. Peb muab peas rau hauv nruab nrab. Sab saum toj zaub xam lav tuaj yeem dai kom zoo nkauj nrog txiv apple cubes thiab tws tshuaj ntsuab. Thaum kawg ntawm kev ua noj, lub tais rov qab.

Squid salad

Hloov zaub xam lav rau hom 2 mob ntshav qab zib tuaj yeem ua nrog squid thiab zaub.

Cov khoom xyaw:

1. Squid Fillet - 230g
2. Low-fat qaub cream.
3. qos yaj ywm - 70g
4. YGreen peas - 40 g.
5. txiv qaub kua txiv.
6. Carrot.
7. Apple.
8. dos ntsuab.

Squid fillet yuav tsum ua ntej boiled, ces txiav mus rau hauv pieces. Boil qos yaj ywm thiab carrots nyob rau hauv lawv cov tawv nqaij, tom qab txias, tev thiab txiav mus rau hauv pieces. Peb chop lub dos. Txiav lub txiv apples rau hauv strips thiab sprinkle nrog txiv qaub kua txiv. Sib tov cov khoom xyaw thiab ntxiv peas. Tom qab lub tais, lub caij nrog qaub cream.

Salad nrog txiv ntseej thiab tshis cheese

Christmas salad zaub mov txawv rau hom 2 mob ntshav qab zib yog qhov yooj yim heev. Txawm li cas los xij, txawm tias noj mov yuav tsum noj qab nyob zoo.

Cov khoom xyaw:

1. 120g 120g
2. Nplooj nplooj ntoos.
3. Bow.
4. YWalnuts - 120g

Rau ntses:

1. kua txiv kab ntxwv tshiab, cawv txiv hmab txiv ntoo, txiv roj roj - ob tablespoons txhua.
2. S alt.
3. Black pepper.

Tear lettuce nplooj nrog koj txhais tes thiab ntxiv tws dos. Sib tov kua txiv kab ntxwv, vinegar thiab txiv roj roj rau hauv ib lub tais. Sib tov qhov loj thiab lub caij lub zaub xam lav nrog nws. Sab saum toj lub tais nrog tws txiv ntseej thiab tws cheese.

Avocado thiab nqaij qaib nyias

Peb coj los rau koj saib lwm daim ntawv qhia Xyoo Tshiab rau cov neeg mob ntshav qab zib hom 2. Ib lub tais ntawm avocado thiab nqaij qaib yuav yog qhov kev xaiv zoo rau lub rooj noj mov.

Cov khoom xyaw:

1. nqaij qaib.
2. Apple.
3. Avocado.
4. Cress.
5. Spinach.
6. Ntsuab dib.
7. txiv qaub kua txiv.
8. txiv roj roj.
9. Yogurt - plaub tablespoons.

Nqaij qaib tuaj yeem ua rau boil lossis ci. Tom qab ntawd, nws yog ib qhov tsim nyog los tshem tawm cov tawv nqaij thiab cais cov nqaij ntawm cov pob txha. Nqaij qaib txiav ua me me.

Kev ua noj ua haus, koj yuav tsum tau noj cov txiv laum huab xeeb. Tshem tawm ntawm daim tawv nqaij los ntawm nws thiab txiav mus rau hauv cubes. Peb kuj ntxuav lub txiv apples thiab avocado, thiab ces txiav mus rau hauv slices. Kua pulp yuav tsum maj mam sprinkled nrog txiv qaub kua txiv, txwv tsis pub nws yuav poob nws txaus nyiam tsos. Thiab nyob rau hauv ib lub tais nyias peb sib tov tag nrho cov khoom xyaw thiab caij nrog yogurt.

Nyob rau hauv ib lub tais nyias, sib tov tws watercress thiab spinach, uas peb seasoned nrog ib tug sib tov ntawm roj thiab txiv qaub kua txiv. Peb muab ob qho tib si ntawm cov zaub xam lav ua ke.

Txhawm rau npaj zaub nyoos rau cov neeg mob ntshav qab zib, nws tseem ceeb heev uas yuav tsum siv tsis yog cov khoom tsim nyog xwb, tab sis kuj tseem hnav khaub ncaws tib yam. Yog tias koj siv vinegar, nws yog qhov zoo tshaj los siv cov kua qaub qis. Txiv hmab txiv ntoo los yog txiv qaub vinegar ua haujlwm zoo tshaj plaws.

txiv qaub kua txiv yog ib qho hnav khaub ncaws zoo. Nws qhov zoo dua yog tias nws muaj kev ntseeg siab tiv thaiv lub cev los ntawm microbes thiab txhim kho kev zom zaub mov, thiab tseem txhawb kev tawg ntawm cov cholesterol, ua kom lub qhov txhab zoo thiab cov ntaub so ntswg rov ua dua.

Raws li cov roj zaub, cov zaub mov hauv qab no tau pom zoo rau hom 2 mob ntshav qab zib:

1. pob kws roj. Nws tus nqi yog nyob rau hauv cov ntsiab lus ntawm phosphatide thiab saturated fatty acids, uas tuaj yeem hloov cov tsiaj rog.
2. Txiv roj roj yog qhov tseem ceeb rau ntshav qab zib. Nws txhim kho qhov rhiab heev ntawm tib neeg lub cev rau insulin, txhim kho peristalsis, txo cov roj cholesterol, txhawb kev kho cov kab mob plab, thiab txhim kho cov hlab ntsha.
3. Cov roj noob hnav tsis muaj txiaj ntsig tsawg. Nws normalizes qhov hnyav, tones, txhim kho cov mob ntawm daim tawv nqaij, plaub hau, rau tes, txo cov ntshav siab.
4. Flaxseed roj yog nplua nuj nyob rau hauv unsaturated fats uas tseem ceeb heev rau lub cev. Nws pab txhawb qhov normalization ntawm qhov hnyav, txhim kho cov metabolism, txo cov roj cholesterol. Roj tuaj yeem muaj kev nyab xeeb hu ua cov khoom siv tiv thaiv atherosclerosis thiab kub siab. Nws tiv thaiv kev tsim cov ntshav txhaws.

Ntau zaus, yogurt thiab qaub cream yog siv rau hnav khaub ncaws.

Herring hauv qab lub tsho tiv no rau cov ntshav qab zib

Tsis muaj lub rooj noj mov tuaj yeem xav txog yam tsis muaj herring hauv qab lub tsho plaub. Txawm li cas los xij banal lub tais, ntau tus niam tsev nyiam nws. Lub classic version yog raws li kev siv ntau ntawm mayonnaise. Rau hom 2 mob ntshav qab zib beetroot zaub xam lav, tsuas yog muaj roj tsawg qaub cream lossis yogurt yuav tsum tau siv. Tag nrho cov zaub yuav tsum tsis txhob boiled, tab sis ci. Tsis tas li ntawd, nws yog ib qhov tsim nyog los siv maj mam s alted herring. Nws yog qhov zoo tshaj los ua noj koj tus kheej.

Ua ntej ua noj, carrots, beets thiab qos yaj ywm yuav tsum tau ntxuav thiab ci hauv qhov cub. Tom ntej no, peb txiav lub herring thiab npaj cov ntses los ntawm kev sib tov qaub cream, ntsev, mustard thiab kua txob mus saj. Hard boil qe.

Dos xav tauscald nyob rau hauv boiling dej nrog ntxiv ntawm ib tug me me npaum li cas ntawm vinegar kom tshem ntawm iab. Tam sim no koj tuaj yeem pib shaping lub zaub xam lav. Peb sau nws li niaj zaus, tsis txhob hnov qab lubricate cov khaubncaws sab nraud povtseg nrog kev noj haus hnav khaub ncaws. Cov ntsiab lus calorie ntawm cov zaub xam lav yog txo qis, tab sis txawm nyob rau hauv daim ntawv no, cov neeg mob ntshav qab zib yuav tsum tsis txhob tsim txom nws.

Nqaij qaib fillet yog khoom noj khoom haus. Cov rog hauv nws yog tsawg, tab sis muaj ntau cov protein. Hauv cov txheej txheem ntawm kev poob phaus hauv ntshav qab zib, nws yog ib qho tseem ceeb heev kom txo qis cov roj txheej thiab tsim cov leeg nqaij kom ntxiv dag zog rau lub cev.

Txhawm rau npaj cov zaub xam lav, koj yuav tsum tau boil lub fillet kom txog thaum siav, tom qab tshem tawm cov rog. Tom qab txias, cov nqaij yog txiav mus rau hauv cubes los yog disassembled rau hauv fibers. Ua ntej siv, prunes yuav tsum tau ntxuav kom huv si hauv dej ntws, thiab tom qab ntawd steamed hauv dej npau npau. Tom qab nees nkaum feeb, plums tuaj yeem txiav rau hauv slices. Lwm cov txiv hmab txiv ntoo qhuav tuaj yeem siv los npaj zaub mov. Ntxiv cov dib tshiab rau cov zaub xam lav.

Nws yog ib qho tsim nyog yuav tsum tau ntim cov zaub mov nrog cov kua ntses hauv tsev ua los ntawm qaub cream, kua txiv qaub thiab mustard. Finely tws zaub ntsuab yuav siv tau ntxiv aroma thiab saj.

Cov fillet yog nteg tawm hauv qab ntawm lub tais zaub xam lav, cov ntses yog nchuav rau nws. Tom ntej no, koj yuav tsum tau nteg tawm cucumbers thiab prunes. Zaub xam lav tuaj yeem tsuas yog tov los yog muab tso rau hauv txheej. Koj tuaj yeem kho lub tais nrog tws txiv ntoo.

Fruit salads

Yog tias koj muaj ntshav qab zib, koj tuaj yeem noj zaub nyoos. Cov khoom rau lawv tuaj yeem xaiv raws li lub caij nyoog. Txawm li cas los xij, txiv hmab txiv ntoo yuav tsumyuav tshiab thiab tsis muaj teeb meem tshuaj. Rau kev ua noj, koj yuav tsum xaiv cov khoom noj uas muaj suab thaj qis tshaj plaws, thiaj li tsis ua rau tag nrho cov kev siv zog los normalize qabzib hauv lub cev. Cov txiv hmab txiv ntoo nyias yuav tsum hnav nrog lub teeb noj yogurts lossis qaub cream.

Raws li koj tuaj yeem pom, kev xaiv zaub nyoos rau cov neeg mob ntshav qab zib muaj ntau yam. Yog tias xav tau, koj tuaj yeem ua noj tsis yog tsuas yog cov kev xaiv niaj hnub, tab sis kuj yog cov festive. Lub hauv paus rau kev npaj zaub mov noj yuav tsum yog cov khoom tsim nyog xwb.