Khoom noj kom raug rau lub lim tiam: piv txwv ntawm kev noj zaub mov rau txhua hnub

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

Tus piv txwv ntawm kev noj zaub mov kom raug rau ib lub lim tiam yuav zoo li cas? Nws nyob ntawm seb lub hom phiaj twg tus neeg ua raws li txoj kev npaj no mus. Yog tias koj npaj yuav poob phaus, ces cov kev cai noj zaub mov yuav tsum ua raws li hauv qab no.

Txhua hnub kev noj haus yog nyob ntawm kwv yees li 1400 calories. Txawm li cas los xij, koj tuaj yeem hloov kho lawv tus lej kom haum koj cov kev xav tau. Feem ntau, nws raug tso cai haus ntawm 1200 txog 1600 calories ib hnub lossis ntau dua. Nws nyob ntawm koj lub cev ua si thiab cov metabolism.

Txhua pluas mov yuav muaj kwv yees li 400 calories thiab txhua yam khoom noj txom ncauj yuav kwv yees li 200 calories. Txawm li cas los xij, kev noj zaub mov kom raug rau ib lub lim tiam rau kev poob phaus yuav tsum suav nrog cov zaub mov zoo uas tuaj yeem muab lub zog rau lub cev ntev. Txhua daim ntawv qhia yuav tsum muaj cov khoom noj sib npaug nrog cov carbohydrates qeeb, cov protein ntau, thiab cov rog zoo. Nws yog ib qho tseem ceeb heev uas yuav tau noj txhua pab pawg noj qab haus huv thiaj li poob phaus hauv txoj kev noj qab haus huv.

Yog kojYog tias koj yog neeg tsis noj nqaij lossis vegan, koj yuav tsum nrhiav lwm txoj hauv kev zoo rau tsiaj cov khoom ntawm cov nroj tsuag. Nws yog ib qho tsim nyog sau cia tias cov ntawv qhia zaub mov noj txhua lub lim tiam hauv qab no nrog cov zaub mov txawv yog tsim los rau cov poj niam. Cov txiv neej yuav tsum noj me ntsis ntxiv kom poob phaus yam tsis muaj teeb meem rau kev noj qab haus huv. Khoom noj khoom haus txhua lub limtiam rau cov menyuam yaus yuav tsum muaj plaub mus rau tsib khoom noj txom ncauj es tsis yog 2-3.

Kuv yuav tsum pib qhov twg?

Koj yuav xav tau ob peb lub thawv los khaws koj cov zaub mov pib, vim tias koj yuav tsum npaj koj cov zaub mov ua ntej thiab nqa koj cov zaub mov nrog koj. Ib txheej khoom noj kom raug rau ib lub lim tiam yuav tsum tau ua noj hauv tsev. Yog tias koj yuav nyob hauv tsev thiab noj mov txhua lub sijhawm, koj tuaj yeem siv lub tais rov qab los yog lwm yam khoom siv.

Yuav npaj li cas?

Koj tuaj yeem ua tau tag nrho cov zaub mov rau ib lub lim tiam (kev noj haus kom zoo) hauv ib hnub yog tias koj siv cov khoom noj uas muaj lub neej ntev. Tsis tas li, qee cov tais diav tuaj yeem khov thiab rov ua dua.

Koj tuaj yeem rov ua cov zaub mov hauv lub lauj kaub lossis lwm yam uas koj nyiam, lossis noj txias - qhov no tsis cuam tshuam rau nws cov khoom noj muaj txiaj ntsig. Tau kawg, qhov cub microwave tuaj yeem pab koj ntau.

Yuav ua li cas xam calories?

kev xaiv khoom noj khoom haus zoo rau lub lim tiam yuav txawv, nyob ntawm seb cov ntsiab lus caloric xav tau. Hauv qab no yog ib daim ntawv qhia zaub mov uas koj tuaj yeem hloov kho rau koj tus kheej xav tau. Yog tias koj xav ua raws li 1400 cal ib hnub noj, koj tuaj yeem noj txhuaib hnub tag nrho 3 pluas mov thiab khoom noj txom ncauj uas muaj. Yog tias koj xav ua raws li 1200 calorie zaub mov, koj tuaj yeem lo rau koj cov zaub mov tseem ceeb thiab hla cov khoom noj txom ncauj.

Yog tias koj xav noj ntau dua (piv txwv li, 1600 kcal ib hnub), koj tuaj yeem ntxiv ob qho khoom noj txom ncauj ntxiv 200 kcal rau koj cov khoom noj txhua hnub. Yog li, cov zaub mov noj kom raug rau ib lub lim tiam nrog cov zaub mov txawv yuav zoo li no.

Hnub Monday

Nyob rau thawj hnub rau pluas tshais, oatmeal nrog txiv hmab txiv ntoo tshiab lossis tsis qab zib yog qhov zoo tagnrho. Los ntawm kev hloov ntawm cov khoom noj tam sim rau cov nplej tag nrho, koj yuav haus txog 100 calories tsawg dua txhua hnub. Ib qho kev hloov pauv yooj yim hauv koj cov khoom noj txhua hnub tuaj yeem pab koj poob txog 5 kilograms ib xyoos. Tsis tas li ntawd, tag nrho cov khoom lag luam ua rau muaj kev xav ntau dua satiety. Nws zoo li ua rau koj zoo dua thiab ntev dua li cov txiv hmab txiv ntoo qhuav.

Ntxuav porridge nrog tshuaj yej lossis kas fes. Yog xav tau, ntxiv ib co skimmed los yog soy mis nyuj thiab ib sachet ntawm sweetener (stevia yog ib qho kev xaiv zoo).

Noj tshais thib ob tsuas yog noj thaum koj tshaib plab xwb. Koj txoj kev xav yuav pab koj npaj cov zaub mov zoo rau lub lim tiam. Rau qhov no, noj zaub mov tortilla nrog salsa sauce yog tsim nyog. Cov zaub mov Mev yooj yim no zoo li pob kws tortilla nrog cov zaub tshiab los yog ci (xws li dos, kua txob ntsuab, thiab txiv lws suav) thiab ntsev-dawb salsa.

Npaj nws, ua cov hauv qab no. Kub lub tortilla ntawm maj mam moisteneddaim ntawv phuam nyob rau hauv lub microwave li ib feeb, ces ntxiv cov zaub thiab ntses. Qhwv txhua yam kom nws xis nyob los tuav hauv koj txhais tes. Rau khoom qab zib, koj tuaj yeem noj ib lub txiv kab ntxwv lossis ob tangerines.

Rau noj su, ob khob ntawm cov zaub ntsuab sib xyaw nrog ib khob ntawm ntau yam zaub, tws thiab seasoned nrog hnub nyoog balsamic vinegar, thiab taum kua zaub tau pom zoo. Daim ntawv qhia rau kev noj zaub mov kom zoo rau lub lim tiam zoo li no.

Rau zaub zaub, siv nplooj ntsuab thiab txiv lws suav. Txawm li cas los xij, txhua hom zaub thiab txawm tias qee cov txiv hmab txiv ntoo kuj yuav ua haujlwm. Sim diced qos yaj ywm qab zib, daj squash, qab zib liab los yog txiv kab ntxwv peppers, dib, zaub qhwv, dos liab, thiab ntau dua. Thiab nco ntsoov nco ntsoov tias tsis muaj roj, txawm tias hu ua "zoo", yuav tsum tau suav tias yog zaub mov rau kev poob phaus. Hnav koj cov zaub xam lav nrog butter tuaj yeem ntxiv ntau calorie ntau ntau raws li cov khoom qab zib uas muaj rog rog.

Yuav ua li cas ua kua zaub? Teem ib sab 2 tablespoons ntawm cov kaus poom taum hauv lawv tus kheej cov kua txiv hmab txiv ntoo thiab zom cov khoom seem ntawm lub hub rau hauv lub puree. Nyob rau hauv ib tug nruab nrab tsis-stick skillet, sauté 5 cloves ntawm minced qej kom txog thaum translucent. Hloov mus rau saucepan, ntxiv ob khob ntawm uns alted nqaij qaib broth thiab ib lub taub hau ntawm tws escarole los yog ib lub hnab ntawm khov spinach. Boil rau li 15 feeb. Ntxiv taum puree, kua txob liab flakes, kua txob dub mus saj thiab ua noj rau lwm feeb. Muab pov rau hauv tag nrho cov taum koj tau tso tseg thiab, yog tias koj nyiam, qee cov tws liab tswb peppers. Cov zaub mov no tuaj yeemCia txias lossis khov yog tias koj ua ua ntej.

Khoom noj txom ncauj yuav zoo li no: ib lub txiv apple thiab 180 ml ntawm cov roj tsawg yogurt, koj tuaj yeem ntxiv ib qho puv tes ntawm cov txiv hmab txiv ntoo tshiab lossis khov. Yog tias koj mus tsis tau yam tsis muaj khoom qab zib, ntxiv txiv tsawb txiv tsawb los yog ib co stevia rau koj cov khoom siv mis nyuj.

Khoom noj khoom haus kom zoo rau ib lub lim tiam muaj ib qho kev xav tau ntxiv. Noj hmo, oddly txaus, yuav tsum txaus siab. Thawj hnub ntawm kev noj zaub mov, npaj cov nplooj lettuce, salmon, thiab ci qos yaj ywm. Yuav tsum tau siav zoo li no.

Rau zaub xam lav, siv cov nplooj ntsuab zoo li tus me nyuam arugula. Caij nws nrog liab cawu cub vinegar thiab ib co horseradish.

Ntses tuaj yeem ua rau txhua txoj kev, tab sis tsis muaj zaub lossis butter ntxiv. Cov kev xaiv ua tau zoo tshaj plaws suav nrog steaming, grilling, los yog qhov cub ua noj.

Kwv yees li kev noj zaub mov kom zoo rau ib lub lim tiam tsis suav nrog zaub mov. Noj ib lub qos yaj ywm ci nrog ob dia roj-dawb qaub cream thiab ib qho me me ntawm cov dos ntsuab. Contrary to popular kev ntseeg, qos yaj ywm yog ib qho khoom noj zoo los pab koj poob phaus. Nws yog yam uas koj ib txwm ntxiv rau nws - butter, cheese, kua ntses - uas ua rau hnyav nce.

Hmo ntuj koj tuaj yeem noj tau ib txhais tes ntawm cov txiv ntoo.

Tuesday

Ib qho piv txwv ntawm kev noj zaub mov kom raug rau lub lim tiam txuas ntxiv zoo li no. Rau pluas tshais, ua rau koj tus kheej ib lub qe dawb omelette topped nrog zaub xws li dos, tswb peppers, nceb, thiab broccoli(lawv tag nrho ntim tsis ntau tshaj ib khob), nrog rau ib diav ntawm cov roj tsawg ricotta cheese. Ua noj qos yaj ywm patty nyob rau hauv ib tug qhuav frying lauj kaub. Daim ntawv qhia zoo li no.

Ci qos yaj ywm hauv qhov cub, chop nws, sib tov nrog tws dos, tws ntsuab kua txob, freshly av dub kua txob thiab paprika. Ua rau lub patty thiab kib yam tsis muaj roj.

Ntxuav koj pluas tshais nrog unsweetened blueberry brew.

Rau noj su, noj ib nrab txhais tes ntawm txiv hmab txiv ntoo. Oddly txaus, tab sis cov txiv hmab txiv ntoo no yuav pab tau kom poob phaus, vim nws muaj fiber ntau thiab dej. Qhov no txhais tau tias koj yuav hnov qab sai yam tsis muaj overeating. Khoom noj khoom haus kom zoo rau ib lub lim tiam rau cov poj niam tsis suav cov txiv hmab txiv ntoo qab zib.

Ib qho piv txwv ntawm xws li kev sib piv. Ib txhais tes ntawm txiv laum huab xeeb (kwv yees li 60 grams) muaj calorie ntau npaum li ib kilogram ntawm strawberries. Yog li ntawd, noj cov zaub mov loj dua, xws li cov txiv hmab txiv ntoo muaj kua thiab txiv hmab txiv ntoo. Lawv yuav pab kov yeej kev tshaib kev nqhis thiab tiv thaiv kev noj ntau dhau.

Noj su yog noj ua zaub xam lav nrog hauv tsev uas tsis muaj calorie tsawg 1000 Islands ntses thiab nqaij qaib qhaub cij. Yuav ua li cas ua noj cov tais diav no kom noj qab haus huv rau ib lub lim tiam ntawm kev poob phaus?

Chop ib feem ntawm cov nplooj ntsuab ntsuab rau nyias. Ua kom cov kua ntses, sib tov ua ke ¾ khob dawb tsis muaj roj-dawb Greek yogurt, ½ khob roj tsawg qaub cream, ¾ khob unsweetened thiab tsawg-tsim ketchup, 1/2 pint. h. oregano thiab ib nrab ib l. teev granulated qej. Qhov kev hnav khaub ncaws no muaj plaub zaug tsawg calorie ntau dua li lub khw muag khoom npajntses "1000 Islands"

Rau ib lub qhaub cij, noj 100-120 grams ntawm boiled los yog ci qaib ntxhw fillet thiab muab tso rau ntawm ob daim ntawm tag nrho cov nplej mov ci nrog ntau yam zaub, xws li cov hluas ntsuab thiab tws txiv lws suav. Txhuam lub khob cij nrog ib tablespoon ntawm uns alted mustard.

Nco ntsoov tias khob cij yog ib qho khoom noj uas tsis zoo tshaj plaws thaum noj mov. Ib qho piv txwv ntawm kev noj zaub mov kom raug rau kev poob phaus rau ib lub lim tiam yuav xav kom koj txwv nws. Nws tuaj yeem muaj calories ntau, ntsev thiab qab zib, thiab qee hom tuaj yeem phim cov calories ntawm chips. Yog li ntawd, xaiv tsuas yog tag nrho cov nplej ci thiab txiav rau hauv nyias slices.

Rau ib tav su khoom noj txom ncauj, muaj pear thiab ib txhais tes ntawm cov roj tsis muaj roj microwave paj kws.

Rau noj hmo, ua ib lub ncuav mog qab zib nrog cov kua txob qab zib thiab cov zaub steamed. Koj xaus nrog veggie burger uas muaj ib nrab ntawm calories ntawm classic liab nqaij patty. Tsis tas li ntawd, cov khoom no yuav tsis muaj cov roj saturated. Nov yog qhov piv txwv zoo ntawm kev noj zaub mov kom raug rau lub lim tiam.

Npaj nws, nqa ib lub tswb kua txob, txiav rau hauv slices thiab Fry nyob rau hauv ib tug qhuav frying lauj kaub kom txog thaum mos. Muab nws tso rau ntawm cov nplej tag nrho thiab ua kom sov hauv lub microwave rau ib lossis ob feeb. Txhuam cov qhaub cij nrog me ntsis ntsev Dijon mustard.

Keem ib khob los yog ntau dua ntawm cov zaub tshiab xws li asparagus, broccoli lossis cauliflower, caij nrog txiv qaub kua txiv thiab sauté yam tsis muaj roj.qej.

Hmo ntuj, noj ib khob ntawm cov txiv pos nphuab tshiab uas koj tuaj yeem drizzle nrog ib tablespoon ntawm balsamic vinegar.

Wednesday

Ib qho piv txwv ntawm kev noj zaub mov kom raug rau ib lub lim tiam ntawm hnub peb zoo li no. Noj tshais - kub porridge nrog blueberries los ntawm tag nrho cov nplej cereal. Nws tuaj yeem yog cov nplej hauv av, barley lossis polenta siav hauv ib khob ntawm skimmed los yog kua mis nyuj. Muab ib khob tshiab los yog khov blueberries nyob rau hauv lub porridge tiav.

Muaj ntau yam khoom noj uas muaj txiaj ntsig zoo hauv khw hnub no. Tsuas yog xyuas kom koj yuav khoom yam tsis muaj qab zib lossis ntsev ntxiv.

Ntxuav pluas tshais nrog tshuaj yej lossis kas fes. Yog xav tau, ntxiv ib co skimmed los yog kua mis nyuj thiab 1 sachet ntawm sweetener.

Rau noj tshais thib ob, chop ib khob ntawm cov txiv hmab txiv ntoo los yog lwm cov txiv hmab txiv ntoo tshiab raws caij nyoog, thiab ua cov zaub ntug hauv paus los ntawm ob mus rau peb zaub nruab nrab.

Rau noj su, npaj zaub nrog kua ntses thiab ib pob ntseg ntawm pob kws. Interestingly, no Sweet grainy nroj tsuag muaj ib tug heev noj qab haus huv tus nqi. Plaub pob ntseg pob kws muaj cov calories tib yam li kev noj french fries loj ntawm cov khoom noj ceev ceev.

Daim ntawv qhia rau kev noj zaub mov kom zoo rau lub lim tiam ntawm hnub no yog raws li hauv qab no. Txhawm rau npaj zaub hauv chili sauce, koj yuav xav tau cov hauv qab no (rau 12 servings):

• ib khob kua txob ntsuab tswb kua txob;
• ib khob diced liab dos;
• ib nrab khob ntawm minced qej;
• 2 diavArt. seasonings rau zaub universal;
• 1 chipotle kua txob;
• ib nrab khob pob kws (tshiab lossis khov);
• 3 khob taum liab taum (yog siv cov kaus poom, yuav tsis ntsev);
• 1/4 khob tws shallots;
• 1 l. h. qhuav oregano;
• 3l. tsp thyme (tshiab), tws nplooj xwb;
• 1 l. h. kua txob;
• 1 l. Art. balsamic vinegar;
• ib khob txiv lws suav puree tsis muaj ntsev;
• ib nrab khob ntawm cov carrots nruab nrab;
• ib khob txiv lws suav;
• litre zaub broth (tsis ntsev);
• 1/4 khob tws cilantro nplooj.

Nyob rau hauv ib lub lauj kaub loj loj, sau cov tswb kua txob, dos thiab qej tshaj qis cua sov kom txog thaum browned, txog 3 feeb. Ntxiv zaub seasoning. Ntxiv cov khoom xyaw ntxiv, tsuas yog cilantro, thiab simmer rau ib teev. Tshem tawm chipotle los ntawm kev sib tov thiab sprinkle nrog cilantro.

Yuav ua rau koj tus kheej txhua lub hom phiaj zaub seasoning, ua ke granulated dos thiab qej, kua txob dawb thiab paprika.

Rau ib qho khoom noj txom ncauj yav tav su, sib tov ib nrab khob ntawm 1% tsev cheese nrog ib khob ntawm cov txiv hmab txiv ntoo tshiab. Tsis txhob ntxiv qab zib.

Rau noj hmo, ua zaub xam lav, nqaij qaib nrog txiv lws suav thiab nplej xim av. Nov yog txoj kev npaj pluas mov zoo rau cov poj niam vim nws ua rau koj muaj kev noj qab haus huv ntev.

Cov zaub xam lav yog ua nrog me nyuam spinach thiab lwm yam zaub tshiab xws li tws carrots thiabtxiv lws suav. Koj yuav tsum ntxiv ib diav ntawm cov kaus poom taum hauv lawv cov kua txiv hmab txiv ntoo. Sau nrog ib nrab ib liter. h. wasabi thiab 3-4 tablespoons nplej vinegar.

Ua kom Cherry Txiv lws suav qaib, koj yuav xav tau cov hauv qab no (peb peb):

• 3 nqaij qaib mis 120 grams (skinless thiab pob txha);
• ib nrab l. h. kua txob;
• 1 l. h. qej hmoov;
• 1 l. h. dos hmoov;
• 1 l. h. universal seasoning rau zaub;
• ib nrab l. tsp kua txob dawb;
• kua txiv ntawm ib txiv qaub;
• 2 khob txiv lws suav, halved;
• ¾ khob zaub kua zaub tsis muaj ntsev;
• 3l. Art. tshiab parsley, tws.

Spice qaib nrog kua txob, qej hmoov, dos hmoov, tag nrho cov hom phiaj seasoning thiab kua txob dawb. Preheat lub lauj kaub loj uas tsis yog-stick tshaj qhov kub kub. Txo cov cua sov me ntsis thiab hle lub mis qaib rau peb feeb ntawm txhua sab.

Ntxiv kua txiv qaub thiab txiv lws suav. Tig lub mis qaib dua thiab ncuav nyob rau hauv zaub broth. Txo cov cua sov kom tsawg, npog thiab simmer kom txog thaum nqaij qaib puv tag, li 8-12 feeb. Hloov cov fillets rau daim hlau. Sab saum toj nrog txiv lws suav thiab ntses. Sprinkle nrog parsley thiab pab.

Ua koj tus kheej txhua lub hom phiaj los ntawm kev sib xyaw ua ke paprika, qej hmoov, dos hmoov, qhuav oregano thiab basil.

Muab nplej xim av ib qho qab zib zoo los ntawm kev ntxivfreshly av qej. Hauv feeb kawg ntawm kev ua noj nws, ntxiv cov tshuaj tshiab xws li thyme thiab parsley, txhua yam zaub (xws li tws cucumbers, celery, dos thiab txiv lws suav).

Hmo ntuj, noj ¾ khob khov strawberry tsis muaj qab zib yogurt nrog tws tshiab los yog khov strawberries unsweetened.

Thursday

Raws li koj tuaj yeem pom hauv daim duab, kev noj zaub mov kom zoo rau ib lub lim tiam zoo nkauj thiab qab los.

Noj tshais rau hnub plaub zoo li no:

• ib khob txiv hmab txiv ntoo tshiab;
• ib khob ntawm yogurt tsis muaj rog tsis muaj qab zib ntxiv;
• ib nrab ntawm tag nrho cov nplej smeared nrog cov rog tsawg ricotta cheese;
• tshuaj yej los yog kas fes (ntxiv qee yam skimmed los yog kua mis yog tias xav tau).

Rau noj su, muaj 1-2 khob kua zaub uas tsis muaj ntsev.

Daim ntawv qhia tuaj yeem ua raws li hauv qab no.

Ncuav 4 khob ntawm cov zaub tsis ntsev rau hauv lub lauj kaub, ntxiv ib lub taub ntim taum hauv lawv cov kua txiv hmab txiv ntoo (tsis muaj kua). Ntxiv 2-3 teaspoons ntawm oregano los yog Italian seasoning thiab 2 khob ntawm txhua yam zaub koj muaj nyob rau hauv lub tub yees (carrots, celery, thiab dos). Simmer kom txog thaum tag nrho cov khoom xyaw yog mos, txog 10-15 feeb. Sab saum toj nrog ib tug tablespoon ntawm fat-dawb qaub cream, yog xav tau.

noj su zoo li no:

• tuna sandwich;
• carrot-pineapple nyias.

Ua ib lub qhaub cij, txiav tag nrho cov nplej hauv ib nrab lengthwise. Rau ib qhoMuab ib nrab ntawm cov kaus poom tuna nyob rau hauv nws cov kua txiv hmab txiv ntoo nrog rau ib tug tablespoon ntawm tsis muaj rog mayonnaise los yog yogurt, tws celery thiab dos. Sab saum toj nrog me nyuam spinach los yog arugula thiab lwm ib nrab ntawm lub pob.

Ua Carrot Pineapple Salad koj yuav xav tau cov hauv qab no (rau peb servings);

• 2 tws carrots;
• ib nrab ntawm pineapple, tev thiab cored, tsuav;
• kua txiv ob txiv qaub;
• 1 l. Art. tshiab basil, tws rau hauv ntev nyias strips;
• 1/4 l. h. freshly av dub kua txob;
• 1 l. Art. tshiab tws mint;
• 1 l. Art. tws ntsuab dos.

Hauv lub tais loj, sib tov tag nrho cov khoom xyaw. Tso rau kaum feeb kom ntub dej. Ua dej txias.

Rau ib tav su, ci qos yaj ywm qab zib (ib cag zaub hauv qhov cub hauv ntawv ci). Yog hais tias koj xav tau me ntsis spiciness, sib tov ua ke ib teaspoon los yog ob ntawm uns alted Dijon mustard thiab 1/4 khob ntawm cov roj tsawg yogurt thiab ncuav tshaj cov zaub.

Rau noj hmo, ua noj:

• salad nrog zib mu mustard nyias hnav khaub ncaws;
• quinoa nrog tofu thiab curry.

Ua zaub xam lav, sib tov cov nplooj ntsuab nrog txiv lws suav, dib thiab lwm yam zaub. Rau kev hnav khaub ncaws, muab cov khoom xyaw hauv qab no:

• Dijon mustard;
• white vinegar;
• dej txias;
• granulated qej;
• qhuav oregano.

Yuav ua kom lub ntsiab lus tseem ceeb, yaug ib khob ntawm quinoa hauv dej txias. Hauv nruab nrabsaucepan, sib tov nrog ib tablespoon ntawm curry hmoov thiab 1 liter. xuab moos ntawm turmeric. Ntxiv ob khob ntawm nqaij qaib broth thiab coj mus rau ib tug boil. Npog thiab simmer kom txog thaum cov kua yog absorbed. Qhov no yuav siv li 15 feeb. Ntxiv ib khob ntawm shredded carrots thiab ib pob ntawm nyuaj cubed tofu. Koj yuav tau noj hmo plaub.

Ua rau hmo ntuj berry mousse los ntawm kev sib tov koj nyiam cov txiv hmab txiv ntoo tshiab, kua txiv hmab txiv ntoo thiab ib lub tsoo ntawm vanilla extract kom txog thaum creamy.

Friday

Cov ntawv qhia zaub mov kom raug rau ib lub lis piam rau ib tug ntxhais hnub thib tsib zoo li no. Rau pluas tshais, ua oatmeal tag nrho nrog ib txhais tes ntawm cov txiv hmab txiv ntoo tshiab. Ntxuav nrog tshuaj yej lossis kas fes.

Rau pluas tshais thib ob, muab cov carrots txiav rau hauv cov nplaum thiab muab tso rau hauv cov tshiab hummus yam tsis muaj roj lossis ntsev. Txhawm rau ua nws, tsuas yog ua cov kua txiv hmab txiv ntoo tsis muaj ntsev, txiv lws suav tshiab, kua txiv qaub, qej, jalapenos, thiab tshuaj ntsuab tshiab xws li cilantro thiab dill hauv cov khoom noj processor. Ntxiv qee cov dej, yog tias tsim nyog, kom txog thaum xav tau sib xws.

noj su yuav zoo li no:

• txiv lws suav kua zaub;
• taum nyias nrog txiv qaub thiab ntsuab dos.

Ua kom cov kua zaub no koj yuav xav tau cov hauv qab no (rau 10 servings):

• ob peb tee roj zaub;
• ib khob tws dos;
• 1 l. teev kua txiv apple concentrate;
• 1 l. tsp minced qej;
• 300ml dej;
• 4 khob txiv lws suav (twskub);
• litre zaub kua zaub tsis muaj ntsev;
• 1 l. tsp tws basil (tshiab);
• khob mis nyuj (skimmed);
• ib khob soy mis.

Maj mam tsuag ib lub lauj kaub uas tsis yog nplaum nrog cov roj zaub. Sau cov dos slices tshaj medium tshav kub kom txog thaum translucent. Ntxiv kua txiv apple concentrate rau caramelize nws. Ntxiv qej thiab Fry rau lwm feeb. Hloov mus rau saucepan, ncuav nyob rau hauv dej thiab broth, muab txiv lws suav. Txo cov cua sov thiab simmer rau 15 feeb. Ntxiv basil thiab mis nyuj.

Ua taum koj yuav xav tau:

• ib taum kaus poom hauv lawv tus kheej kua txiv;
• ib nrab khob ntawm tws ntsuab dos;
• kua txiv ib nrab txiv qaub;
• liab kua txob rau koj saj;
• 2-3 khob tws tshiab romaine lossis arugula;

Nyob rau hauv ib lub tais nruab nrab, muab taum, ntsuab dos, kua txiv qaub thiab kua txob. Npaj rau saum cov zaub ntsuab rau ntawm lub phaj.

Noj 1-2 khob txiv hmab txiv ntoo tshiab rau noj su thaum tav su.

Rau noj hmo, ua noj:

• salmon fillet hauv dawb wine;
• 1-2 khob kib spinach;
• spicy soba noodles.

Ua li no, muab ntses (120 grams) rau hauv ib lub lauj kaub qhuav qhuav, tawv nqaij, thiab ua noj kom txog thaum browned rau hauv qab, 3 mus rau 5 feeb. Tig thiab ua noj ntxiv 1 mus rau 3 feeb. Hloov lub fillet mus rau ib lub phaj. Ntxiv ib nrab ib liter rau lub lauj kaub. xuab moos ntawm grated txiv kab ntxwv zest, 100 ml ntawm txiv kab ntxwv kua txiv thiab ib nrab ib khob ntawm dawb wine. Simmer kom txog thaum sib tov yog txo los ntawm ib nrab, txog peb feeb. Do nrogib teaspoon ntawm tshiab thyme nplooj. Ncuav cov ntses hla lub ntses.

Ua noj soba (buckwheat) noodles es tsis txhob ntawm cov hmoov nplej dawb yog ib txoj hauv kev zoo los txo cov calories. Ib khob ntawm nws tsuas muaj 113 calories. Tsis tas li ntawd, nws muaj fiber ntau, protein thiab B vitamins.

Mix hauv lub tais loj:

• 2 loj pickled dib, hlais;
• ib nrab l. Art. paprika;
• ib pinch ntawm cayenne kua txob;
• ib pinch ntawm freshly av dub kua txob;
• ib nrab khob kua txiv qaub tshiab.

Sib tov tag nrho cov khoom xyaw thaum koj ua noj 240 grams soba noodles. Thaum siav, ntws thiab ntxiv rau cov zaub ntsim.

Muab 180 grams ntawm pre-ntxuav spinach nyob rau hauv ib tug kub skillet nrog ib tug me ntsis dej los yog dawb cawu cub, ntxiv l. Art. txiv qaub kua txiv thiab minced qej. Do kom txog thaum nplooj mos.

Noj hmo hmo ntuj ua rau hauv ib lub khob nrog ib khob ntawm cov roj tsawg yogurt, ¾ khob dej khov, ib nrab txiv tsawb, thiab cov txiv hmab txiv ntoo tshiab lossis khov.

Hnub Saturday

Rau pluas tshais, muaj ob qho nplej tag nrho toast, ob lub qe tawv nqaij nrog cov ntses kub (yeem). Ntxuav nrog kas fes lossis tshuaj yej.

Rau ib qho khoom noj txom ncauj yav tav su, sib tov ib khob ntawm blueberries thiab ib txhais tes (30 grams) ntawm txiv ntseej.

Rau noj su, ua ib yob ntawm tag nrho cov nplej tortilla nrog smoked salmon (120 grams), lub pulp ntawm ib tug avocado thiab ib khob ntawm tov tshiab tshuaj ntsuab.

Rau ib tav su khoom noj txom ncauj: noj ib khob ntawm broccoli thiab cauliflower nyob rau hauv ob boiler, lub caijhomemade low calorie 1000 Islands ntses.

Rau noj hmo, noj nqaij nyug nqaij nyug nqaij nyug ntawm cov hniav nyiaj hniav kub los yog hauv qhov cub (120 grams), rau ib sab phaj, ci ib khob ntawm Brussels sprouts ib liter. Art. txiv roj roj. Qhov no yog ib qho khoom noj khoom haus zoo rau ib tug txiv neej rau ib lub lim tiam. Cov neeg sawv cev ntawm kev sib deev muaj zog tuaj yeem haus cov nqaij liab me me rau lwm hnub, ntxiv rau zaub mov.

Rau ci Brussels sprouts, txiav lawv nyob rau hauv ib nrab thiab tso rau ntawm ib daim ntawv ci. Drizzle nrog txiv ntseej roj, caij nrog ntsev thiab kua txob thiab toss. Ci ntawm 230 ° C kom txog thaum kev sib tw, txog 15 feeb.

Ntawm yogurt tsis muaj qab zib nrog cov txiv ntoo thaum hmo ntuj.

Sunday

Rau pluas tshais, noj cov qe hauv lub lauj kaub qhuav qhuav yam tsis muaj roj. Ntxiv ib nrab khob ntawm cov kaus poom taum hauv lawv cov kua txiv hmab txiv ntoo thiab ib nrab ntawm cov nplej tag nrho. Ntxuav nrog kas fes lossis tshuaj yej.

Rau noj tshais thib ob, noj txiv apple thiab ib txhais tes (30 grams) ntawm txiv ntoo.

Rau pluas su, ua ib lub qhaub cij nrog ob lub ncuav ntawm cov qhob cij tag nrho, 120 grams ntawm cov qaib cov txwv, lub pulp ntawm avocado thiab ib khob ntawm cov tshuaj ntsuab tshiab.

Nyob rau yav tav su, ua carrot sticks nrog hummus (iav).

Rau noj hmo, noj cov tais diav uas tau hais hauv cov npe zaub mov noj qab haus huv rau lub lim tiam rau hnub dhau los.

kaw lo lus

tseem ceeb tshaj, tom qab xya hnub, koj yuav tsum tsis txhob rov qab mus noj hamburgers thiab ice cream. Rov qab koj cov tais diav uas muaj calorie ntau ntau rau cov zaub mov maj mam tswj qhov hnyav tshiab.