Khoom noj khoom haus kom poob phaus: ib daim ntawv teev npe zoo tshaj

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

Slimming tau dhau los ua neeg nyiam tsis ntev los no. Tom qab tag nrho, feem ntau cov ntxhais npau suav ntawm ib tug zoo meej daim duab. Thiab txhawm rau ua kom tiav cov ntaub ntawv no, raws li txoj cai, lawv mus rau kev txwv kev noj haus thiab kev noj haus. Thiab noj dab tsi zoo dua? Cov khoom noj khoom haus rau kev poob phaus, cov npe uas tau nthuav tawm hauv qab no, yuav yog lub hauv paus zoo rau kev noj haus. Los ntawm kev noj zaub mov zoo, koj tuaj yeem txhim kho koj cov tsos. Lub khw muag khoom noj qab haus huv yog qhov chaw koj tuaj yeem tau txais cov khoom noj uas koj xav tau. Hauv ntau lub nroog loj xws li cov khw muag khoom loj qhib. Koj tuaj yeem pom cov khoom tsim nyog hauv lawv.

Cov khoom xyaw twg thiab cov tais diav twg yuav tsum tau ntxiv rau koj cov zaub mov kom poob ob peb phaus ntxiv? Tam sim no xav txog.

Khoom noj khoom haus kom poob phaus: daim ntawv teev npe zoo tshaj

• Qe. Yav dhau los nws tau lees tias lawv muaj ntau cov roj cholesterol. Tab sis tau ntev dhau los lawm. Cov kev tshawb fawb tshiab tau pom tias cov qe tsis cuam tshuam rau cov ntshav cholesterol thiab yog li tsis ua rau lub plawv nres. Cov khoom tsim nyog rau cov neeg uas xav kom poob phaus. Qe yog nplua nuj nyob rau hauv cov rog thiab proteins.
• Ntsuab nplooj. Cov no muaj xws li spinach, kale, cabbage thiab lwm yam. Lawv yog irreplaceable thaum poob.hnyav. Cov nplooj ntsuab yog qhov tseem ceeb hauv cov txheej txheem ntawm kev poob phaus. Lawv muaj ob peb calories thiab carbohydrates. Yog tias koj ntxiv nplooj ntsuab rau koj cov zaub mov, koj tuaj yeem ua kom cov khoom noj ntau ntxiv. Nws yuav tsis mus overboard nrog calories. Txoj kev noj zaub mov no "retrains" lub cev kom noj tsawg dua yav tom ntej. Nco ntsoov tias nplooj ntsuab yog nplua nuj nyob rau hauv antioxidants, vitamins. Lawv muaj calcium, uas koom nrog hauv cov txheej txheem rog rog.
• qaib mis thiab nyuj. Qhov tsis ncaj ncees, cov kws qhia zaub mov tau hloov cov nqaij mus rau hauv dab tiag tiag. Frozen, ntawm chav kawm, tsis muaj txiaj ntsig. Tab sis tshiab tsis cuam tshuam qhov tshwm sim ntawm ntshav qab zib thiab kab mob plawv. Nqaij yog ib qho ntawm cov phooj ywg tseem ceeb ntawm kev noj haus. Nws muaj protein ntau.
• Txiv kua txob. Cov khoom no muaj txiaj ntsig zoo, nws muaj cov khoom tshwj xeeb uas ua rau kom rog rog thiab txo qis qab los noj mov.
• Tuna. Cov khoom no yog nplua nuj nyob rau hauv proteins, tab sis nyob rau tib lub sij hawm nws yog tsawg calories. Tuna yog qhov zoo tagnrho rau cov neeg uas xav noj cov zaub mov muaj protein ntau tab sis tsis nyiam nqaij.
• Chia noob. Lawv noj qab nyob zoo. Txhawb kom satiety sai.
• Txiv. Cov no yog cov khoom siv tau zoo heev. Cov uas nyiam zaub thiab txiv hmab txiv ntoo mas noj qab nyob zoo.

Salmon

Cov ntses no noj qab nyob zoo. Nws txaus siab. Salmon, zoo li nqaij nruab deg, muaj ntau ntawm iodine. Cov ntses no muaj omega-3 fatty acids. Lawv pab tiv thaiv kev mob. Fatty acids kuj ua lub luag haujlwm tseem ceeb hauv kev tawm tsam kev rog. Yog tias koj tsis muaj salmon, trout lossis mackerel kuj zoo heev.

Cruciferous zaub

Yog tias peb tham txog kev noj zaub mov zoo, nws tsim nyog nco ntsoov cov zaub mov noj qab haus huv. Cov no suav nrog cov zaub cruciferous (Brussels cabbage, white cabbage, cauliflower, broccoli). Lawv muaj fiber ntau. Lawv kuj muaj cov zaub protein ntau ntau.

Kev sib xyaw ntawm fiber ntau, protein thiab cov ntsiab lus calorie tsawg ua rau cov khoom no zoo tagnrho rau cov uas tawm tsam hnyav dhau.

qos yaj ywm

Nov yog cov zaub mov zoo tshaj plaws thiab txaus siab ntawm txhua tus. Qhov no txhais tau hais tias los ntawm kev noj cov qos yaj ywm no, koj yuav muaj kev zoo siab rau lub sijhawm ntev. Tom qab ua noj, cia lub hauv paus zaub txias me ntsis kom cov ntaub ntawv fibrous nyob rau hauv nws.

taum thiab lwm yam zaub

Qee cov legumes pab koj poob phaus. Cov no suav nrog taum, lentils, taum dub thiab lwm yam. Legumes muaj fiber ntau thiab protein. Tom qab noj cov zaub mov no, qhov kev xav ntawm satiety tseem nyob ntev.

tsev cheese

Yog tias peb tham txog cov khoom noj khoom haus, ces, tau kawg, lawv suav nrog cov khoom siv mis nyuj. Cov zaub mov no muaj protein ntau. Qhov zoo tshaj plaws yog tsev cheese. Qhov no yog cov protein ntshiab. Tsis tas li ntawd, nws muaj cov rog thiab carbohydrates. Xav kom koj cov protein ntau ntxiv? Tom qab ntawd noj ntau tsev cheese. Nws saturates lub cev nrog lub zog, thaum tus neeg tsis noj ntau dhau. Thaum xaiv tsev cheese, xyuam xim rau feem pua ntawm cov rog.

Txhua yam khoom siv mis nyuj, suav nrog tsev cheese, muaj calcium ntau. Thiab qhov ntawd yog qhov zoocuam tshuam qhov poob phaus.

Avocado

Yuav ua li cas noj lwm yam zaub mov muaj rau poob phaus? Cov npe txuas ntxiv nrog cov txiv hmab txiv ntoo hu ua avocado. Qhov no yog ib yam khoom tshwj xeeb. Nws muaj cov rog zoo. Ntxiv rau lawv, cov txiv hmab txiv ntoo muaj dej ntau. Yog li ntawd, nws tsis yog khoom noj khoom haus heev. Avocados muaj fiber ntau thiab potassium.

Nuts

Txawm hais tias cov zaub mov no muaj roj ntau, lawv ua rau hnyav nce. Cov txiv ntoo yog qhov zoo rau khoom noj txom ncauj. Tsuas yog nrog cov khoom no koj yuav tsum paub qhov ntsuas, vim tias lawv muaj calorie ntau ntau.

Grapefruit

Dab tsi lwm yam khoom noj khoom haus paub txog kev poob phaus? Cov npe txuas ntxiv nrog txiv kab ntxwv. Nws muaj kev cuam tshuam ncaj qha rau kev poob phaus. Grapefruit normalizes cov txheej txheem metabolic hauv lub cev.

Yyogurt

Lwm yam khoom siv mis tsis tseem ceeb yog yogurt. Nws muaj prebiotics, uas zoo heev txhim kho digestion. Thiab tus yuam sij rau lub cev noj qab haus huv yog, tau kawg, kev zom zaub mov kom raug.

noj qab nyob zoo tsis yog lus dab neeg

Muaj noj qab nyob zoo rau kev poob phaus. Nws yog dab tsi? Nws essence yog dab tsi? Thaum noj zaub mov zoo li no, cov ntsiab cai yooj yim ntawm kev noj zaub mov kom raug raug pom. Cov txheej txheem zoo li no tuaj yeem dhau los ua lub neej. Xaiv cov zaub mov zoo. Cov tais diav npaj raws li lawv tsis yog tsuas yog cua, tab sis kuj noj qab haus huv.

Tsis tas yuav suav calories thaum noj zaub mov no. Kev noj zaub mov zoo muab kev thaj yeeb ntawm lub siab. Hauv ib lub lis piam ntawm cov khoom noj khoom haus zoo li no, kwv yees li ib kilogram poob. Lub ntsiab kom zoo dua ntawm kev noj haus yog cov leeg nqaij hloov rog. Tshwj xeeb tshaj yog thaum lub sijhawm zoo li nokev tawm dag zog ntau zaus hauv ib lub lis piam.

txoj cai tseem ceeb:

1. Yam tsawg kawg tsib pluas noj ib hnub.
2. Noj txhua peb teev. Yog tias koj tshaib plab ua ntej, koj tuaj yeem noj khoom txom ncauj.
3. Sim tsis txhob noj ntau tshaj 300 grams ntawm ib zaug.
4. Feem ntau ntawm cov calorie ntau ntau txhua hnub yuav tsum yog thawj ib nrab hnub (ua ntej 15:00).
5. Rau pluas tshais, noj qeeb carbohydrates (cereals), noj su - protein zaub mov, fiber ntau, thiab noj hmo - proteins.
6. Rau khoom noj txom ncauj, xaiv txiv ntoo, txiv hmab txiv ntoo qhuav (tsis ntau tshaj tsib caug grams).
7. Ua zaub mov txawv.

Yuav noj dab tsi? Txiv hmab txiv ntoo, cereals, zaub ntsuab, txiv hmab txiv ntoo qhuav, txiv ntoo, nqaij, zaub, nceb, khoom noj siv mis.

Contraindications: kab mob uas xav tau kev noj haus.

khoom noj khoom haus: zaub mov noj qab haus huv

Cia peb pib nrog nqaij casserole. Cov zaub mov no tsis yog qab xwb, tab sis kuj noj qab nyob zoo.

Kev ua noj koj yuav xav tau:

• 3 qe;
• ib nrab khob mis nyuj;
• 600 g nqaij qaib fillet (los yog npaj minced nqaij);
• 50g butter;
• ntsev;
• kub.

Ua noj:

1. Ua ntej, yog tias koj nqa cov fillet, ua cov nqaij minced.
2. Yuav qe nrog mis nyuj, ntxiv kua txob, ntsev.
3. Tom qab sib tov mis-qe sib tov thiab minced nqaij qaib, ntxiv butter (nws yuav tsum nyob rau hauv chav tsev kub). Tom qab ntawd sib tov kom huv si kom koj muajtau ib homogeneous loj. Koj tuaj yeem siv rab riam rau lub hom phiaj no.
4. Tom ntej, nqa ib lub pwm me me, roj nws nrog roj, muab qhov loj rau ntawd, theem nws.
5. Preheat qhov cub kom 180 degrees. Ci kom txog thaum sib tw, txog peb caug mus rau plaub caug feeb.

Thaum xaiv cov zaub mov noj qab haus huv, koj yuav tsum ua tib zoo saib rau qhov no. Cov tsoos casserole siv cov hmoov nplej, tab sis peb yuav hloov nws nrog pob kws hmoov.

Kev ua noj:

• 150 ml qaub cream;
• 3 qe;
• 600 grams tsev cheese;
• 60 grams qab zib thiab tib tus nqi ntawm raisins;
• 80 grams ntawm pob kws;
• 50 grams qhuav apricots los yog qhuav cherries.

Ua noj:

1. Beep qe nrog qab zib ua ntej. Tom ntej no, ntxiv tsev cheese thiab qaub cream. Whisk.
2. Tom qab, nkag mus rau hmoov. Do kom huv si.
3. Tom qab ntxiv txiv hmab txiv ntoo qhuav.
4. Tom ntej no, nqa ib lub tais ci, roj nrog butter, kis qhov loj, theem nws.
5. Preheat qhov cub, ci lub casserole rau plaub caug feeb.

Yog tias koj xav noj zaub mov kom poob phaus, cov zaub mov hauv qab no yuav txaus siab rau koj.

Avocado nkoj

Cov khoom noj txom ncauj qub no yuav rov hais dua rau cov neeg uas tsis nyiam cov txiv hmab txiv ntoo noj qab haus huv no. Thov nco ntsoov tias qhov no yog ib qho appetizer. Rau ib lub nkoj, koj yuav xav tau ib lub avocado (ob halves).

Kev ua noj koj yuav xav tau:

• ib tau asparagus (cov kaus poom);
• avocado txiv hmab txiv ntoo(ripe);
• lettuce;
• ib daim ntawm salmon me ntsis;
• liab caviar;
• kua txiv pomegranate (rau hnav khaub ncaws);
• txiv roj roj;
• vinegar rau hnav.

Ua noj:

1. Ua ntej, txiav avocado hauv ib nrab, tshem tawm cov pits.
2. Tom ntej no, ua tib zoo rub tawm lub pulp nrog rab diav, chop nrog rab riam.
3. Tom qab txiav cov ntses salmon nrog rab riam (thinly). Tom ntej no, tsim cov paj zoo nkauj ntawm cov kab txaij.
4. Slice the asparagus thinly.
5. Tom ntej, npaj khaub ncaws. Ua li no, sib tov cov roj nrog pomegranate kua txiv thiab vinegar.
6. Tom qab sib tov avocado nrog asparagus. Tom ntej no, top nrog sauce.
7. Tom qab ntawd muab tso rau hauv ib nrab ntawm ib lub tais, muab ib nplooj ntawm lettuce rau saum ntawm txhua. Tom qab ua tib zoo muab cov khoom tso rau hauv.
8. Garnish the dish with red caviar and salmon rosette.

Zoo kawg

Tam sim no koj paub cov khoom noj khoom haus yuag poob saum toj no. Kab lus kuj tham txog txoj hauv kev los npaj zaub mov noj qab haus huv. Yog tias koj xaiv cov zaub mov noj, cov zaub mov uas tau piav qhia hauv tsab xov xwm yuav los ua ke.