Noj tshais zoo rau txhua hnub: zaub mov txawv

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

Noj tshais yog pluas mov tseem ceeb tshaj plaws hauv kev noj haus ntawm txhua tus neeg. Nws yog thaum sawv ntxov uas peb lub cev yuav tsum tau txais ib qho tseem ceeb ntawm lub zog tsim nyog rau kev ua tau zoo ntawm tag nrho nws cov haujlwm. Noj tshais kom zoo yog tus yuam sij rau txoj kev vam meej, muab tus nqi ntawm vivacity thiab lub siab zoo rau tag nrho hnub. Yog li ntawd, noj tshais yuav tsum ua kom tiav, sib npaug thiab noj qab haus huv li sai tau.

Breakfast

Zaj lus no yuav tsom mus rau thawj pluas tshais, uas pom zoo kom noj thaum 7-9 teev sawv ntxov. Thaum noj tshais thib ob yog khoom noj txom ncauj classic, thawj pluas tshais yog pluas mov tag nrho uas yuav tsum tau ua tib zoo saib. Qhov feem ntawm thawj pluas tshais yog 15-20% ntawm cov neeg laus noj txhua hnub. Ntawd yog, nrog thawj pluas noj, kwv yees li 450-600 kcal yuav tsum nkag mus rau peb lub cev.

Thawj pluas tshais yog pom zoo kom noj qee lub sijhawm tom qab sawv (tsawg kawg 20-30 feeb) thiaj li tso cai rau lub cev thiabtsa lub cev. Nws yog los ntawm lub sijhawm no uas lub plab zom mov yuav npaj noj thiab pom tau tias noj tshais kom zoo thiab noj qab nyob zoo. Yog li, thawj qhov kev xaiv noj tshais yog dab tsi?

Mis porridge

Porridge yog ib txwm ua piv txwv ntawm noj tshais noj qab haus huv nrog cov khoom noj kom zoo. Thaum npaj porridge, koj tuaj yeem siv cov cereals sib txawv: piv txwv li, oatmeal, millet, buckwheat, mov lossis pearl barley. Rau cov neeg uas tsis ntshai kom nce qhov hnyav lossis txawm tias xav tau me ntsis zoo dua, koj tuaj yeem noj semolina rau pluas tshais. Nyob rau tib lub sijhawm, cov kws tshaj lij pom zoo kom ua noj cov zaub mov no nrog dej lossis ib nrab mis (mis thiab dej hauv qhov sib piv ntawm 1: 1). Nws kuj yog qhov tsis xav tau ntxiv ntau yam tsis zoo rau porridge, xws li butter lossis jam.

Porridge tuaj yeem nrog los ntawm cov khoom lag luam ntxiv uas koj xaiv. Nws tuaj yeem yog butter lossis cheese qhaub cij, txiv hmab txiv ntoo (xws li txiv tsawb, txiv duaj, txiv apple), lossis ib txhais tes ntawm txiv ntoo (walnuts, ntoo thuv ceev, cashews, almonds, txiv laum huab xeeb yog nyiam). Nws tseem yog ib qho tseem ceeb uas yuav tau ntxiv qee yam dej haus rau kev sib xyaw ua ke no (kissel, txiv hmab txiv ntoo qhuav compote, txiv hmab txiv ntoo / zaub kua txiv, tshuaj yej lossis cocoa).

Qe Omelette

Koj noj dab tsi rau pluas tshais nrog cov khoom noj kom raug? Feem ntau cov lus teb rau lo lus nug no yog "omelet". Nyob rau tib lub sijhawm, nws raug nquahu kom npaj nws los ntawm qe dawb, vim tias yolk tuaj yeem ua mob rau lub cev nrog kev siv txhua hnub. Txawm li cas los xij, yolk kuj tsim nyog rau tib neeg lub cev, yog li nws tuaj yeem muab ntxiv rau omelette 2-3 zaug hauv ib lub lis piam.

Tsim nyog nwsNws yuav tsum tau muab sau tseg tias, txawm hais tias scrambled qe yog suav hais tias yog ib qho zoo heev analogue ntawm omelet, lawv tseem muaj teeb meem ntau rau peb lub cev. Fried qe tsis tuaj yeem hu ua daim ntawv qhia noj tshais kom zoo, vim lawv tau siav hauv lub lauj kaub nrog ntxiv cov roj zaub thiab qee cov seasonings. Ntawd yog, omelette yuav tsum nyiam rau "tsis noj qab haus huv" scrambled qe thiab, ntxiv rau, steamed.

Koj tuaj yeem ntxiv cov qhaub cij thiab haus dej rau lub qe omelette. Koj tuaj yeem ntxiv qee cov txiv hmab txiv ntoo thiab zaub rau zaub mov (piv txwv li avocados, zaub qhwv, txiv lws suav).

Casserole suav tias yog pluas tshais zoo rau txhua hnub. Nws yog npaj rau cov neeg laus thiab menyuam yaus. Puas tau txij li qib kindergarten, txhua tus paub txog semolina lossis tsev cheese casserole. Cov zaub mov no tuaj yeem npaj tau yooj yim hauv tsev. Ntxiv mus, lub casserole noj qab nyob zoo yuav ua tau, ntxiv rau tsev cheese thiab semolina, buckwheat, mov los yog zaub.

Nws tsis pom zoo kom ntxiv jam, butter lossis condensed mis nyuj rau lub casserole qab zib, xws li casserole tsis yog ib daim ntawv qhia rau noj tshais kom zoo. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev noj qab zib ntau dhau ua rau muaj kev phom sij rau tib neeg kev noj qab haus huv. Tab sis thaum npaj lub khob noom cookie rau yav tom ntej casserole, koj tuaj yeem ntxiv me me ntawm pre-soaked raisins rau nws. Ua ke nrog lub casserole, koj tuaj yeem ua noj ib lub qe tawv-boiled. Nws tuaj yeem muab ntxiv nrog cov qhaub cij lossis ib qho puv tes ntawm cov txiv ntoo noj qab haus huv. Nws yog ib qho tseem ceeb kom tsis txhob hnov qab txog cov dej haus, uas yuav tsum muaj nrog txhua yam ntawm kev noj tshais kom zoo thiab noj qab haus huv.

tsev cheese

Cov ntsiab lus rogtsev cheese rau thawj pluas tshais yuav tsum yog tsawg kawg yog 5-10%. Nws yog cov tsev cheese no uas ua rau peb lub cev muaj txiaj ntsig zoo thiab muaj txiaj ntsig cov protein thiab cov rog. Nyob rau tib lub sijhawm, nws yog qhov zoo dua los siv nws nrog ntuj yogurt, uas tsis yog rog heev thiab muaj txiaj ntsig zoo dua li qaub cream. Thiab es tsis txhob qab zib, nws raug nquahu kom ntxiv txiv ntoo lossis txiv hmab txiv ntoo qhuav, thiab qee zaum koj tuaj yeem kho koj tus kheej rau cov txiv hmab txiv ntoo tshiab. Yog li, es tsis txhob muaj calorie ntau ntau thiab noj tshais tsis txaus, peb tau txais "txoj cai" tsev cheese, ntim nrog tag nrho cov khoom tsim nyog. Cov tsev cheese no yog siv ua pluas tshais noj qab nyob zoo rau txhua hnub nrog kev noj haus kom zoo.

He althy sandwiches (sandwiches)

Rau pluas tshais, koj tuaj yeem "sau" cov qhaub cij noj qab haus huv thiab tsim nyog. Nruab nrab ntawm cov khoom me me ntawm cov qhob cij dub los yog cov nplej tag nrho, peb muab ntau yam zaub thiab cov cheese nyuaj, thiab koj tuaj yeem ua tiav peb cov qhaub cij noj qab haus huv nrog rau chav omelet lossis ib qho nqaij qaib lossis ntses. Cov qhaub cij no tau noj nrog tshuaj yej, cocoa lossis ib khob ntawm kefir. Daim ntawv qhia no rau noj tshais kom zoo suav nrog cov roj me me thiab tib lub sijhawm saturates lub cev nrog cov proteins, carbohydrates thiab cov vitamins.

Fruit salad

Cov txiv hmab txiv ntoo tuaj yeem them tsis pub dhau ob zaug hauv ib lub lis piam vim qhov tseeb tias cov zaub mov zoo li no muaj ntau cov suab thaj, kev noj ntau zaus uas cuam tshuam rau tib neeg lub cev. Xws li ib tug qab zib zaub xam lav tsis pom zoo kom overfill nrog ntau cov txiv hmab txiv ntoo thiab berries xws li txiv hmab txiv ntoo, apricots, txiv duaj. Nyob rau hauv cov ntaub ntawv no, koj yuav tsum ua rau koj xaiv nyob rau hauv txaus siab ntawm unsweetenedtxiv apples, pears los yog plums. Xws li cov zaub xam lav tuaj yeem ntxiv nrog cov txiv ntoo thiab cov oatmeal nyoos, thiab seasoned nrog ntuj (tsis muaj ntau yam qab zib ntxiv) yogurt. Yog li peb tau noj tshais qab thiab raug tshaj plaws.

khoom ci

hom pluas tshais no tsis noj qab nyob zoo. Cov khoom lag luam hmoov nplej muaj ob peb yam tseem ceeb, tshwj xeeb tshaj yog tias koj nyiam cov yob qab zib lossis kib pies ntawm txhua yam. Txawm li cas los xij, hauv qhov no, koj tuaj yeem nrhiav zaub mov noj rau pluas tshais nrog cov khoom noj kom zoo. Cov calories uas tau los ntawm cov khoom zoo li no yuav tsis coj cov txiaj ntsig siab tshaj plaws rau lub cev, txawm li cas los xij, yog tias tsis muaj sijhawm txaus los ua noj porridge lossis scrambled qe, nyob tsis noj tshais yog qhov teeb meem ntau dua thiab tsis yog. Yog li ntawd, txhawm rau zam qhov xwm txheej tsis tau pom dua, koj yuav tsum npaj koj thawj pluas noj thaum yav tsaus ntuj.

Nyob rau hauv tsab xov xwm no peb yuav txheeb xyuas cov zaub mov ntawm qee cov tais diav uas yuav pab koj kom txaus ntawm cov khoom tsim nyog thiab tsim nyog los ntawm cov khoom bakery.

Recipes

Lo lus nug "Yuav noj dab tsi rau pluas tshais nrog cov khoom noj kom zoo?" txhiab tus neeg raug nug txhua hnub.

Qee pluas tshais yooj yim npaj, tab sis koj yuav tsum muaj kev paub txaus rau qhov no. Nyob rau hauv ib feem ntawm tsab xov xwm no, peb yuav txheeb xyuas cov zaub mov txawv rau ntau yam noj tshais thiab ua cov kauj ruam tom ntej ntawm kev noj zaub mov kom zoo thiab noj qab nyob zoo.

Omelet nrog zaub

Lub omelette no tuaj yeem hu ua piv txwv ntawm kev noj qab haus huv, noj qab haus huv thiab noj tshais zoo. Omelettetsis yog tshwj xeeb yog qhov nyuaj rau kev npaj, yog li koj tuaj yeem tau txais txiaj ntsig zoo tshaj plaws ntawm nws ob qho tib si ntawm cov khoom noj khoom haus thiab cov sijhawm txwv thaum sawv ntxov. Yam khoom twg yuav pab tau peb?

No yog:

• 4 qe qaib.
• 4 teaspoons nplej hmoov.
• 4 tablespoons mis nyuj tsis muaj roj.
• Npua zaub ntsuab.
• Butter.
• Ntxawm ntsev kom saj.

Yuav kom txaus siab rau omelet nrog zaub, koj yuav tsum xub npaj "khoom qab zib". Ua li no, nyob rau hauv ib lub thawv tob txaus, sib tov qe, mis nyuj, nplej hmoov thiab ntsev. Cia peb coj cov khoom xyaw mus rau lub xeev ntawm ib homogeneous lub teeb loj ntawm ib tug semi-kua sib xws. Ntxiv ib qho me me ntawm butter thiab finely tws zaub rau lub lauj kaub, thiab tom qab ntawd ncuav lub qe npaj ua ntej rau hauv tib qhov chaw thiab sib npaug faib nws hla lub lauj kaub. Thaum lub pob zeb kub tshwm nyob rau saum npoo ntawm lub omelette, koj tuaj yeem tua lub qhov cub. Yog li, peb siv sijhawm li 5-10 feeb xwb npaj cov omelette qab thiab tsis muaj teeb meem kiag li, thiab tam sim no koj tuaj yeem txaus siab rau peb pluas tshais noj qab haus huv.

Buckwheat casserole

Cov casserole no feem ntau yog npaj los ntawm cov neeg uas ua raws li cov khoom noj kom raug, vim nws txaus siab heev thiab tib lub sijhawm noj qab haus huv. Peb yuav tau npaj dab tsi?

Cov npe khoom:

• Ib khob buckwheat.
• 3-4 qe qaib.
• 50 ml low fat cream.
• Npua zaub ntsuab.
• Butter
• Spices (kua txob, ntsev) kom saj.

Ua ntej koj xav tauboil buckwheat thiab tawm hauv txhua lub tais kom txias. Sib tov qe, qaub cream thiab zaub thiab sib tov cov khoom xyaw nrog ib tug whisk kom txog thaum ib homogeneous loj tau txais. Tom ntej no, ntxiv peb qe sib tov rau boiled thiab twb txias buckwheat. Tom qab ntawd peb muab peb cov casserole yav tom ntej rau hauv pwm (piv txwv li, silicone), uas yuav tsum tau greased ua ntej nrog me me ntawm butter. Cov zaub mov yog ci hauv qhov cub ntawm qhov kub ntawm 180 ° C rau li 25-30 feeb. Koj tuaj yeem tshawb xyuas qhov kev npaj ntawm lub casserole nrog ib tus txhuam hniav zoo tib yam. Peb pierce lub casserole nrog ib tug pas txhuam hniav, thiab yog hais tias nws tseem qhuav, ces peb casserole yog npaj txhij. Bon appetit!

Cereal bars

Cov kab no muaj txiaj ntsig zoo thiab tib lub sijhawm muaj txiaj ntsig zoo. Nrog tsis muaj sijhawm, koj tuaj yeem nqa cov kab no nrog koj mus kawm lossis ua haujlwm. Lawv saturate lub cev nrog tag nrho cov tsim nyog as-ham, thiab kuj muab peb lub zog, cia peb tsis nco qab txog qhov kev xav ntawm kev tshaib kev nqhis rau lub sij hawm ntev. Peb siv dab tsi los npaj pluas tshais zoo li no?

Cov khoom xyaw:

• 90-100g nruab nrab oatmeal.
• 1-2 qe dawb.
• 20-30g raisins.
• 1-2 txiv tsawb.
• ib txhais tes me me ntawm almonds.
• ib tablespoon zib mu.

Ua ntej peb yuav tsum npaj "khoom noj" rau peb cov khoom noj. Ua li no, sib tov oatmeal thiab raisins nyob rau hauv ib lub thawv qhuav. Sib tov ob peb bananas nrog rau qe dawb nyob rau hauv ib tug blender. Cais cov almonds (rau lub xeev ntawm cov txiv ntseej muab tshuaj txhuam) thiab ntxiv rau lub ntim nrogqe-txiv tsawb mix. Koj tuaj yeem sib tov lub resulting loj dua nrog ib tug blender kom tiav cov feem ntau homogeneous muaj pes tsawg leeg. Tom qab ntawd, koj yuav tsum tau ntxiv ib diav ntawm zib mu rau qhov sib tov thiab sib tov kom huv si dua.

Tam sim no ntxiv qhov tshwm sim rau lub oatmeal nrog raisins thiab sib tov kom txog thaum tus du. Peb yuav tau txais ib hom "dough" los ntawm peb cov cereal bars yuav npaj. Los ntawm lub khob noom cookie peb tsim tuav (ntawm txhua yam duab) thiab muab tso rau ntawm ib daim ntawv ci, pre-coated nrog ntawv ci. Tom ntej no, muab daim ntawv ci rau hauv qhov cub, rhuab mus rau 250 degrees, thiab ci cov tuav rau 25-30 feeb. Tam sim no peb cov cereal qab tau npaj txhij. Lawv muaj txiaj ntsig thiab, qhov tseem ceeb tshaj plaws, saturate lub cev nrog lub zog zoo. Bon appetit!

Yawg syrniki

Cheesecakes los ntawm lawv tus kheej tsis yog cov zaub mov zoo tshaj plaws thiab noj qab nyob zoo. Txawm li cas los xij, rau cheesecake lovers, ib daim ntawv qhia tshwj xeeb tau muab tso ua ke, cov khoom xyaw uas yuav tsis ua rau muaj kev phom sij rau lub cev. Cov pluas tshais no tseem tuaj yeem npaj rau cov menyuam yaus, vim nws muaj ntau cov as-ham uas xav tau los ntawm lub cev. Peb siv cov khoom dab tsi?

• 4 tablespoons fat-free tsev cheese.
• 3 qe qaib.
• 2 tablespoons 1.5% rog mis nyuj.
• 140 g flaxseed lossis rye hmoov.
• 1 carrot.
• 10g ci hmoov.
• Pab ntsuab dos.

Ua ntej, cia peb npaj cov zaub: chop lub dos ntsuab thiab tev, ces chop nrog ib tug nplua graterzaub ntug hauv paus. Nyob rau hauv ib lub tais me me, sib tov thiab tuav mis nyuj, tsev cheese thiab ob peb qe dawb. Cais muab cov hmoov nplej, ci hmoov thiab cov txuj lom thiab ntxiv rau hauv cov mis nyuj sib tov. Tom ntej no, ntxiv cov zaub npaj rau lub resulting loj thiab dhau los ntawm ib tug blender. Ua kom tiav qhov kev npaj ntawm lub khob noom cookie nrog ob qho tib si yolks thiab cov qe seem, sib tov nws. Cheesecakes yog kib nyob rau hauv ib lub lauj kaub los ntawm analogy nrog classic pancakes. Tam sim no lwm lub tais kub tuaj yeem ua haujlwm!

Nyob hauv kaw

Yog li, hauv kab lus no peb tau kawm dab tsi "lub hauv paus" thiab cov kev cai yooj yim ntawm kev noj zaub mov kom zoo yog thaum pib ntawm hnub, thiab kuj tau txheeb xyuas qee cov zaub mov txawv thiab yooj yim rau noj tshais kom zoo. Ib txwm ua raws li kev noj haus thiab siv zog ua kom zoo tshaj hauv kev noj zaub mov zoo. Nyob rau hauv cov ntaub ntawv no, koj yuav nyob twj ywm ib tug noj qab nyob zoo thiab zoo nkauj nyob rau hauv lub sij hawm ntev. Bon appetit!