Neeg tsis noj nqaij zaub mov rau lub lim tiam

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

Ntau thiab ntau tus neeg dhuav nqaij rau noj tsis noj nqaij. Cov laj thawj rau qhov no yuav txawv heev. Qee tus neeg mus txog qhov no los ntawm kev xav ntawm sab ntsuj plig - lawv xav thov txim rau cov tsiaj uas raug tua hauv tsev tua tsiaj, thiab lawv paub tias ntau npaum li cas pub rau kev saib xyuas cov kev lag luam zoo li no. Los ntawm lawv qhov kev xav, nws muaj txiaj ntsig ntau dua thiab ib puag ncig zoo rau noj cov zaub mov cog - qhov no tsis litter ib puag ncig thiab txuag lub neej ntawm cov tsiaj. Txhua xyoo, ib tug neeg laus noj kwv yees li 200 kg ntawm nqaij - qhov hnyav ntawm ib tug nruab nrab nyuj los yog npua.

Tab sis muaj cov neeg nyiam cov zaub mov tsis noj nqaij dawb huv vim kev noj qab haus huv - qhov tsis lees paub cov nqaij ntxuav lub cev thiab txhim kho cov mob. Txawm li cas los xij, muaj qhov zoo ntawm no. Tsawg tus neeg paub tias muaj cov zaub mov noj zaub mov kom poob phaus - tsis yog tshaib plab, qab thiab ua tiav.

Neeg tsis noj nqaij: dab tsi los nrhiav

Yuav kom tsis txhob muaj teeb meem kev noj qab haus huv thaum koj hloov mus rau cov ntawv qhia zaub mov, koj yuav tsum ua tib zoo saib xyuas qhov sib npaug ntawm koj cov zaub mov. Txhua leej txhua tus paub tias vitamin B12 yog synthesized nkaus xwb nyob rau hauv cov khoom tsiaj. Muaj 2 txoj kev xaiv ntawm no - noj cov vitamins tshwj xeeb lossis noj ntses. Hauv thawj kis, ntau yam teeb meem ploj mus, tab sis muaj cov neeg tawm tsam ntawm cov tshuaj hluavtaws. Hauv qhov thib ob, tej zaum koj yuav muaj lus nug txog seb cov neeg tsis noj nqaij puas noj ntses. Yog, ib txhia ua.

Cov neeg tsis noj nqaij, tsis zoo li cov neeg tsis noj nqaij (uas tsis noj cov tsiaj txhu, suav nrog mis nyuj, cheese, tsev cheese, thiab lwm yam), cais cov nqaij thiab qee zaum ntses los ntawm lawv cov zaub mov. Muaj cov neeg tsis noj nqaij noj nqaij nruab deg. Hauv tsab xov xwm no, koj yuav kawm txog cov ntawv qhia zaub mov tiav rau ib lub lim tiam nrog cov zaub mov txawv rau ntses thiab nws hloov. Kev xaiv yog koj li.

nyiaj txiag ntawm qhov teeb meem

Muaj ib qho kev xav ntawm cov neeg noj nqaij uas noj zaub mov kim heev. Yog lawm, muaj cov neeg uas yuav cov khoom organic hauv khw tshwj xeeb, tab sis ntawm cov neeg noj nqaij, muaj cov neeg nyiam ntawm cov nqaij nyuj thiab cov lobsters. Tsuas yog kos ib qho sib npaug thiab txhua yam yuav poob rau hauv qhov chaw.

Taufu, cov kua txiv hmab txiv ntoo uas muaj protein ntau, yog pheej yig dua li nqaij nyug lossis nqaij npuas, tab sis noj qab haus huv ntau dua. Qhov teeb meem tsuas yog tshwm sim nrog zaub, nyob rau hauv peb lub sij hawm lawv kim heev. Tab sis qhov nyiaj tshuav yog tsim los ntawm kev muab nqaij.

Cov zaub mov tsis noj nqaij rau lub lim tiam

Hauv qab no yuav yog cov zaub mov uas muaj cov khoom ntses. Xam koj qhov sib npaug ntawm cov protein, rog thiab carbohydrates kom koj cov zaub mov tiav thiab sib npaug. Tseem yuav muaj qee cov zaub mov txawv rau cov zaub mov tsis noj nqaij.

Hnub Monday

PibTxoj kev ua neej "ntsuab" yog tsim nyog rau lub siab zoo, yog li kho koj tus kheej kom koj nyiam noj tshais (tsis yog barbecue, ntawm chav kawm). Hloov mus rau ib daim ntawv qhia zaub mov tag nrho rau txhua hnub yuav tsum tau xis thiab txaus siab.

Rau noj su, koj tuaj yeem ua noj mackerel qab nrog txiv qaub.

Cov khoom xyaw:

• mackerel - 1 ntses;
• lemon - ib nrab txiv hmab txiv ntoo;
• seasoning ntses - mus saj;
• xwb.

Ua noj:

1. Cia pib npaj ntses. Yaug thiab qhuav cov mackerel, ntxuav los ntawm sab hauv, txiav raws plab. Tshem cov mis nyuj los yog caviar, tso tseg.
2. Yaug cov ntses dua, nphoo nrog cov txuj lom thiab ntsev, muab tso rau ntawm daim ntawv ci npog nrog ntawv ci.
3. Peb coj peb cov txiv qaub, txiav ob peb lub nplhaib. Los ntawm tus so peb nyem cov kua txiv ncaj qha mus rau cov ntses. Kho kom zoo nkauj nrog txiv qaub slices.
4. qhwv cov ntses hauv ntawv ci thiab ci rau 30 feeb ntawm 200 degrees.

Cov ntses no yuav zoo nrog cov qos yaj ywm mashed, zaub zaub xam lav ntawm cucumbers, txiv lws suav thiab tshuaj ntsuab, seasoned nrog qaub cream los yog zaub roj.

Khoom noj txom ncauj txiv hmab txiv ntoo, txiv hmab txiv ntoo qhuav los yog txiv ntoo, koj tuaj yeem noj cov txiv hmab txiv ntoo, khoom noj txom ncauj thiab qhob cij.

Rau noj hmo, koj yuav tsum xaiv cov zaub mov muaj protein ntau nrog fiber ntau, koj tuaj yeem ua tsev cheese thiab zaub zaub xam lav. Carbohydrates nyob rau yav tav su ua mob rau daim duab, vim tias peb tsis siv lub zog tom qab 18 teev, nws tsis pom zoo kom tau txais los ntawm zaub mov.

Tuesday

Rau noj tshais hnub thib ob, peb yuav npaj porridge qab nrog chocolate thiabnoob.

Oatmeal rau cov hniav qab zib.

Cov khoom xyaw:

• oatmeal - 30 grams;
• Ymilk - 100 ml;
• yim chocolate - 2 daim;
• txiv ntseej - 20 g;
• ib txiv apple yog ib nrab nruab nrab.

Ua noj:

1. Ua noj los yog ncu oatmeal hauv mis nyuj. Ntxiv qab zib los yog zib ntab rau saj.
2. Nyob rau hauv kub oatmeal, muab chocolate chips, txiv ntseej thiab tws txiv apples.
3. Kho lub melted chocolate thiab txaus siab!

Rau pluas su, sim sim tofu. Wb ua ib tug Japanese tais.

Tofu hauv sesame sauce.

Cov khoom xyaw:

• tofu nrog txhua qhov txhaws - 200 g;
• Ysoy sauce - 50 ml;
• zib mu - 20 g;
• av qej - 5g;
• noob noob hnav - 5g;
• noob hnav roj - tablespoon.

Ua noj:

1. Npaj cov ntses. Sib tov zib mu nrog qej thiab soy sauce, tawm rau 15 feeb. Meanwhile, peb tab tom hais txog tofu cheese.
2. Txiav cheese rau hauv cubes. Tshav kub sesame roj nyob rau hauv ib lub lauj kaub hnyav, ntxiv tofu thiab Fry rau 5 feeb.
3. Ncuav cov ntses npaj rau hauv lub lauj kaub thiab simmer rau 15 feeb.
4. Sau cov noob hnav thaum noj.

Muab cov zaub mov no nrog cov noodles hauv tsev lossis spaghetti - ib qho khoom noj Japanese tiag tiag! Thaum siv cov ntawv qhia zaub mov, koj tuaj yeem sim nrog cov kua ntses sib txawv txhua hnub.

Wednesday

Hnub no peb yuav zoo siab rau peb tus kheej nrog kev ntxuav kom huvsmoothies thiab ice cream zoo heev. Cov khoom qab zib kuj tseem yuav suav nrog hauv cov zaub mov noj zaub mov rau lub lim tiam. Lawv cov zaub mov txawv yooj yim. Qab zib heev creamy ice cream yog tau yam tsis muaj ntxiv ntawm cream. Yuav ua li cas? Yooj yim heev!

Cream ice cream "Bon appeti".

Cov khoom xyaw:

• banana - 2 pcs;
• "Snowball" - 200 ml;
• cinnamon - 5 grams;
• jam los yog qab zib - mus saj;
• txiv maj phaub rau kho kom zoo nkauj.

Ua noj:

1. Tev txiv tsawb, txiav ua me me, muab tso rau hauv ib lub hnab thiab khov.
2. Tshem tawm cov txiv tsawb khov, muab tso rau hauv ib lub tais thiab ntxiv cinnamon, qab zib los yog jam.
3. Bua kom du.
4. Pour "Snowball" (koj tuaj yeem siv fermented ci mis) thiab ntaus dua.
5. Muab tso rau hauv lub khob khov nab kuab los yog khob zoo nkauj, garnish nrog txiv maj phaub flakes.

ice cream no muaj qab zib, qab zib. Koj tsev neeg yuav nug ntxiv!

Ntxhais ntsuab smoothie.

Neeg tsis noj nqaij cov zaub mov rau hnub yuav tsum tsis tsuas yog sib npaug, tab sis kuj noj qab haus huv. Smoothies ntxuav lub cev ntawm mucus thiab toxins. Nws muaj spinach, uas tsis muaj tsw txhua, yog li tsis txhob txhawj yog tias koj tsis nyiam zaub ntsuab.

Cov khoom xyaw:

• spinach - 120g;
• banana - 1-2 daim;
• txiv kab ntxwv - 1 txiv hmab txiv ntoo;
• qhiav - ib daim loj ntawm tus ntiv tes (tsis txhob overdo nws);

Ua noj:

1. Sib tov tag nrho cov khoom xyaw rau hauv ib lub blender thiab ntxiv zib mu thiab dej kom saj.
2. Sivkoj xav tau nws tshiab kom tsis txhob poob tag nrho cov khoom muaj txiaj ntsig.

Hnub Wednesday tuaj yeem yog hnub yoo mov, thaum tsuas yog coj kev lom zem xwb.

Thursday

Hnub Thursday koj tuaj yeem sim nrog cov qhaub cij. Lub filling tuaj yeem yog qhov sib txawv tshaj plaws.

Lub hauv paus yog qhob cij tag nrho (zoo li txiv tsawb yog lub hauv paus ntawm ib qho smoothie). Nws tuaj yeem kib yam tsis muaj roj, ziab hauv lub toaster.

Filling:

• qe + spinach + low fat cheese;
• avocado + arugula + flax noob;
• avocado + txiv lws suav + lettuce;
• qes qes + txiv lws suav;
• natural nut butter + banana;
• banana + cinnamon.

Raws li koj tuaj yeem pom, tuaj yeem muaj ntau qhov sib txuas. Koj tuaj yeem ua zaub qhwv, lossis koj tuaj yeem ua kom qab zib, fruity. Ntawm cov saum toj no, koj tuaj yeem tawm tsuas yog ib qho khoom yog tias koj xav kom nws yooj yim. Txhua yam raws li koj xav tau, qhov tseem ceeb yog qab thiab zoo nkauj!

Rau noj su, koj tuaj yeem ua pob smoothie (los yog kua zaub smoothie). Sau daim ntawv qhia hauv cov ntawv qhia zaub mov!

Lub hauv paus yuav yog ib lub txiv tsawb thiab 1/2 txiv nkhaus taw.

Raws li topping (filler):

• ib txiv tsawb txiav rau hauv voj voog;
• 1/2 txiv nkhaus taw txiav rau hauv cubes;
• 2-3 tablespoons ntawm cov txiv hmab txiv ntoo (tuaj yeem khov).

Friday

Hnub Friday, koj yuav tsum ua tib zoo saib xyuas cov noj hmo kom raug kom cov zaub mov noj zaub mov rau txhua hnub ua tiav. Qhov no yog pluas mov kawg, yog li koj yuav tsum tau uatsuas yog lub teeb, tab sis kuj cua, thiaj li tsis mus ua txhaum xoob thiab tsis mus rau hauv lub ntiaj teb no ntawm "gluttony". Peb tsis nco qab tias qhov kev tawg yog dab tsi! Yog li muab kev xaiv noj hmo.

Muaj ntau yam kev xaiv qab, ntseeg kuv. Nov yog:

• kua txiv tshiab lossis smoothie yooj yim (xws li citrus);
• crunchy txiv hmab txiv ntoo, zaub;
• txiv hmab txiv ntoo qhuav nrog tshuaj ntsuab;
• tea;
• kefir, mis nyuj (kuj txiv ntoo thiab txiv tsawb mis nyuj);
• txiv ntseej rau lub zog;
• iab chocolate;
• muesli bars, cereal bars (saib qhov muaj pes tsawg leeg kom txhua yam yog ntuj);
• tsev cheese tsis muaj rog (tsis yog 0% tseeb!), qee cov txiv hmab txiv ntoo thiab txiv ntoo tuaj yeem ntxiv;
• ib khob ntawm kefir nrog cinnamon, yog tias tsis muaj kev tshaib plab.

Nrog ntau yam, nws yooj yim los muab tso ua ke cov zaub mov vegan rau lub lim tiam, nrog ntau cov zaub mov qab.

Hnub Saturday

Hnub Saturday peb yuav mob siab rau lub sijhawm noj tshais tag nrho. Txhua pluas mov yuav tsum sib npaug thiab qab!

Cia peb xav txog qhov yog thiab muaj txiaj ntsig kev xaiv.

1. Peb nyiam oatmeal. Koj tuaj yeem ua txhua yam koj xav tau nrog nws: tub nkeeg oatmeal, oatmeal (ntawm dej!) nrog txiv hmab txiv ntoo, txiv ntoo, txhua yam qab zib qab zib (stevia, zib ntab).
2. noj qab nyob zoo toasted whole grain / bran qhob cij (txhua yam wholemeal) nrog cov cheese tsawg, zaub, txiv tsawb thiab avocado. Txhua yam koj pom muaj txiaj ntsig, ces muab tso rau hauv. Fantasy hauv chav ua noj yog qhov zoo!
3. Yog tias koj xav tau ib yam dab tsi qab, koj tuaj yeem ua koj tus kheej ua oatmeal pancakes lossis cheesecakes (tsis yog hmoov nplej -oatmeal), garnish nws tag nrho nrog txiv ntseej / txiv hmab txiv ntoo thiab drizzle nrog zib mu / muab tshuaj txhuam.
4. Omelettes (tsis txhob overdo nws nrog butter thiab ntsev, zoo dua nyob rau hauv lub lauj kaub qhuav nrog lub hau kaw).

Zoo, tam sim no peb muab ntau txoj kev xaiv rau koj kom txhua hnub koj pib txoj hauv kev tshwj xeeb.

• Smoothies - sib xyaw cov khoom noj uas koj nyiam, haus cov kua zaub ntsuab tom qab noj hmo hnyav. Koj yog koj tus poj niam ntawm no, peb tau qhia rau koj paub.
• Muesli nrog kua txiv los yog txiv tsawb mis nyuj (yias dej thiab txiv tsawb hauv rab nplawm).
• Hnub thiab tshuaj ntsuab yog tias koj xav tau yam qab zib.
• Sprouted ntsuab buckwheat porridge nrog flax noob thiab txiv tsawb (tag nrho hauv rab).
• Porridge + banana + flax noob + zib mu (prune + flax noob).

Sunday

Noj su yog ib qho zaub mov hnyav tshaj plaws, tshwj xeeb tshaj yog tias koj pluas tshais yog qhov kaj. Rau pluas su, koj tuaj yeem xaiv qee yam ntawm cov ntawv qhia zaub mov hauv ntu noj tshais. Peb yuav muab cov npe khoom noj qab thiab noj qab nyob zoo.

• Koj tuaj yeem ua tau taum paj lossis ntses.
• zaub zaub xam lav yog qhov tseem ceeb, tau kawg.
• pob kws Boiled (koj tuaj yeem ntim tau).
• Boiled, steamed buckwheat (ntsuab buckwheat yog txais tos) nrog zaub los yog nqaij. Lwm txoj rau buckwheat yog mov, durum pasta.
• Nyob zoo smoothies, koj tuaj yeem ua veggies.
• Sau, tau kawg.
• Koj puas xav tau ib yam dab tsi nthuav? Ua cov kua zaub txias (cov zaub sib tov + hlais)

khoom noj txom ncauj

Cov no yog "cov dab" me me uas ua rau peb lub cev thiabmetabolism hauv dav. Koj yuav tsum noj khoom txom ncauj tsis yog khoom qab zib, ncuav qab zib thaum mus, tab sis ntawm cov zaub mov noj qab haus huv uas tuaj yeem ua tau yooj yim thiab sai sai zom kom koj lub plab tsis puv nrog txhua yam tsis muaj tseeb los ntawm cov zaub mov tseem ceeb! Ib daim ntawv qhia zaub mov tag nrho rau txhua hnub suav nrog cov khoom noj txom ncauj noj qab haus huv:

• fruit;
• zaub;
• txiv hmab txiv ntoo qhuav;
• txiv ntseej;
• smoothies.

Siv cov lus qhia no, koj tuaj yeem poob qhov hnyav ntawm kev noj zaub mov zoo, txhim kho koj txoj kev noj qab haus huv, tau txais lub teeb hauv koj lub cev thiab lub siab. Qhov tseem ceeb tshaj plaws yog kom mus txog qhov no kom txawj ntse, tsis txhob noj zaub mov tsis zoo, xws li:

• txhua yam kib hauv roj (peb stew lossis siv cov roj zaub, thiab nyiam dua hauv lub lauj kaub qhuav);
• hmoov nplej (dawb qhob cij, buns, bagels rau tshuaj yej, thiab lwm yam);
• sweet (chocolates, ncuav);
• ntsim thiab qab ntsev;
• dej qab zib thiab ntim cov kua txiv hmab txiv ntoo;
• yuav zaub mov;
• cov khoom noj muaj roj (cov mis nyuj tau txais ntawm qhov feem pua ntawm cov rog);
• sausages, sausages, pasta (tsuas yog ntau hom tawv raug tso cai);
• nqaij nyuj (nqaij npuas thiab lwm cov nqaij rog siab);
• tsis nco qab txog mayonnaise (cov zaub xam lav tuaj yeem ua rau cov kua qaub qis qis).