Cov zaub mov tsis muaj carb: cov npe, cov ntawv qhia zaub mov thiab cov lus pom zoo

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

Cov zaub mov twg yog cov carbohydrates tsawg? Muaj cov carbohydrates qeeb thiab muaj cov ntsiab lus calorie tsawg. Feem ntau cov no yog zaub, cereals. Muffins thiab khoom qab zib, nrog rau npias khoom noj txom ncauj thiab khoom noj ceev, tsis yog nyob rau hauv daim ntawv no. Lawv tsuas yog mob rau hauv cov xwm txheej uas yuav tsum muaj cov carbohydrates tsawg.

Yuav ua li cas?

Txhawm rau kom tsis txhob taug kev los ntawm lub txee mus rau lub txee nrog kev pom ploj, koj yuav tsum tau ua cov npe ntawm cov khoom noj carbohydrates qis tshaj ua ntej. Nws yuav yooj yim dua kom paub qhov txawv ntawm qhov teeb meem thiab muaj txiaj ntsig thiab tsis ua pob khaus.

Leej twg yuav tsum txwv tsis pub carbs?

Peb txhua tus paub tias rau kev ua haujlwm ib txwm ntawm tib neeg lub cev, koj yuav tsum haus cov carbohydrates, cov protein thiab cov rog hauv qhov tseeb. Tab sis nws kuj tshwm sim tias koj yuav tsum tau txo qee yam kom qhov tshwm sim tshwm sim sai. Ib zaug ntxiv, tab sis tsis tshem tawm tag nrho!

Qhov no yuav tsum tau ua los ntawm kev poob phaus thiab, piv txwv li, ziab. Nyob rau hauv cov ntaub ntawv no, yuav tsum tau xaiv cov khoom lightest ua tau.

Daim Ntawv Teev Cov Khoom Noj Tsawg Carb

Cov haujlwm ua haujlwm tau nyob, tau kawg, los ntawm zaub. Wb mus saib lawv ib leeg.

Zoo zucchini, zucchini

Thaum noj cov zaub no, cov carbohydrates txo qis, vim tias lawv tsuas muaj 7 grams ib 100 grams ntawm cov khoom. Lub xub ntiag nyob rau hauv muaj pes tsawg leeg ntawm xws li kab kawm xws li phosphorus, magnesium, potassium, sodium, vitamin B pawg thiab vitamin C ntxiv rau lawv cov nqi. Lawv cov zucchini thiab zucchini tuaj yeem ua rau ntau yam tais diav: khoom noj txom ncauj, pancakes, rolls, casseroles, thiab lwm yam, ntxiv rau cov kev kawm thawj zaug thiab nqaij npuas.

Cauliflower

Nws tuaj yeem tiv thaiv ntau tus kab mob, thiab tseem muaj txiaj ntsig zoo rau kev zom zaub mov. Cov antioxidants uas muaj nyob rau hauv cabbage pab tiv thaiv kev laus thiab txhawb kev noj qab haus huv. Cov kab mob plawv kuj tseem muaj kev tiv thaiv los ntawm cauliflower. Los ntawm nws koj tuaj yeem ua qos yaj ywm mashed, noj boiled, ci los yog tws mus rau lub xeev ntawm gruel. Cauliflower tsuas muaj 5 grams carbs ib 100 grams ntawm qhov hnyav.

Mushrooms

Muaj kev xav tias nceb yog zaub mov nyuaj rau zom. Qhov no muaj tseeb, tab sis tsis yog nyob rau hauv cov ntaub ntawv ntawm champignons los yog porcini nceb. Cov ntaub ntawv cov ntsiab lus qis ntawm carbohydrates (tsis ntau tshaj 2 grams ib 100 grams) tso cai rau koj siv lawv ob qho tib si thaum ziab thiab thaum poob phaus. Nceb tau ntxiv rau ntau lub tais. Piv txwv li, nyob rau hauv zaub stew, lub ntsiab tais diav, kua zaub, casseroles. Lawv ua filling rau pies thiab qhaub cij thiab lwm yam.

Ntsuab beets

Nws lub npe thib ob yog chard. Qhov no yog ib hom tsis tshua muaj beet, tab sis tseem ceeb heev. Loj heevcov ntsiab lus ntawm cov poov tshuaj pab cov hlab plawv system ua haujlwm kom zoo thiab txo cov kev pheej hmoo ntawm nws cov kab mob. Nws tsuas muaj ib gram ntawm carbohydrates ib 100 grams. Koj tuaj yeem noj ob qho tib si tshiab, ntxiv rau zaub nyoos thiab khoom noj txom ncauj, thiab steamed.

Nyob zoo ib tsoom phooj ywg sawv daws

Tej zaum txhua tus uas poob qhov hnyav tsawg ib zaug, tab sis hnov lossis sim celery. Cov zaub no belongs rau cov khoom noj uas tsis muaj carbohydrate vim cov ntsiab lus ntawm tsuas yog ib gram ntawm carbohydrate ib puas. Nws kuj yog ib qho xav tsis thoob tias nws yog qhov ua tau tiav, thiab tsis yog qee qhov sib cais. Nws qhov tshwj xeeb muaj pes tsawg leeg pab kom saturate lub cev nrog cov khoom muaj txiaj ntsig, uas yog qhov tseem ceeb tshwj xeeb tshaj yog thaum lub sij hawm poob phaus thiab ziab. Celery yog siv ob qho tib si tshiab thiab nyem tawm ntawm nws los yog siv ua ib sab phaj.

Bulgarian kua txob

Cov zaub no tiv thaiv kev nyuaj siab thiab txhim kho kev pw tsaug zog, nws kuj muaj ntau cov vitamin C, vitamin B pab pawg, PP, sodium, iodine thiab ntxhia ntsev. Nws yog ntxiv rau thawj chav kawm, appetizers, zaub nyoos, chav kawm thib ob lossis noj nyoos.

Spinach

Ib qho tshwj xeeb ntawm cov zaub no yog cov ntsiab lus tsis yog carbohydrates xwb, tab sis kuj muaj protein ntau. Spinach muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib, cov neeg uas raug kev txom nyem los ntawm lub caij beriberi thiab cov hluas. Nws muaj oxalic acid siab, tab sis nws yooj yim rau nruab nrab los ntawm kev ua noj spinach nrog mis nyuj los yog siv cov sprouts tshiab.

Nqaij thiab ntses

Pink salmon

Qhov zoo tshaj plaws ntawm cov protein thiab cov rog tsis txaus. Kev siv cov ntses no muab lub cev nrog cov omega-3 acids tsim nyog. Cov ntses tshiab tuaj yeem hloov nrog cov kaus poom ntses tsis poob nws cov txiaj ntsig zoo. Qhov xwm zoo yog tias tsis muaj carbohydrates hauv cov ntses no txhua, yog li nws yog cov khoom noj uas tsis muaj carbohydrates.

Som

Tus nqi siab ntawm cov ntses no tau lees paub los ntawm ob tus neeg nuv ntses thiab cov neeg noj mov. Catfish fillet yuav luag tsis muaj pob txha, uas tseem ntxiv rau nws qhov ntxim nyiam. Cov tshuaj fluorine, sulfur, sodium, potassium, zinc thiab magnesium, ua ke nrog cov nqi qis zog, ua rau cov ntses no zoo tagnrho rau kev poob phaus thiab ziab cov neeg ncaws pob. Muaj ntau txoj hauv kev los ua noj ntses ntses: los ntawm chav fillets mus rau ci ntses tag nrho hauv ntawv ci hauv koj tus kheej cov kua txiv hmab txiv ntoo.

qaib

Thaum koj dhuav nrog nqaij qaib mis, koj tuaj yeem suav nrog lwm qhov ntawm cov nqaij qaib ntawm cov ntawv qhia zaub mov, xws li ncej puab lossis nruas. Qhov no yog cov khoom lag luam uas tsis tshua muaj carbohydrates uas tsis muaj carbohydrates tag nrho. Vim yog juiciness ntawm cov khoom no, lawv feem ntau tsis xav tau cov kua ntses ntxiv. Yog tias koj noj thighs lossis drumsticks nrog daim tawv nqaij, ces cov nqaij yuav ntau saturated nrog kua txiv. Ib daim ntawm nqaij qaib yog tsim rau ob qho tib si zaub mov tseem ceeb thiab rau cov khoom noj txom ncauj los yog lub hauv paus sandwich. Cov nqaij qaib kuj muaj nyob rau hauv daim ntawv teev cov khoom noj uas tsis muaj carbohydrate rau cov neeg mob ntshav qab zib.

qaib ntxhw

Cov nqaij no yog qhov zoo tshaj plaws rau kev noj zaub mov. Piv txwv li, minced qaib ntxhw yog cov zaub mov uas tsis muaj carb thiab muaj cov ntaub ntawv ntawm cov protein uas pab tsim cov leeg. Los ntawm qaib cov txwv, koj tuaj yeem ua noj ntau qab, thiab qhov tseem ceeb tshaj plaws, cov tais diav noj qab haus huv.

Txoj kev ntseeg nrov, nqaij npuas tsis muajgrams ntawm carbohydrates. Ib qho tseem ceeb ntawm qhov zoo yog tus nqi. Nws yuav tsis ntaus pob nyiaj siv thiab yuav pab tsim kom muaj cov rog thiab cov protein uas ploj lawm. Yog tias cov nqaij tau muag lawm, koj yuav tsum xaiv ib qho uas muaj cov txuj lom tsawg dua.

Nqaij nyuj yog qhov tseem ceeb rau cov neeg uas ua raws li kev noj zaub mov kom raug. Ua kom cov nqaij softer thiab ntau kev sib tw, marinate nws. Nqaij nyuj muaj carotene, uas yog tshwj xeeb tshaj yog tsim nyog rau cov neeg ncaws pob, pab lawv tiv taus ntev workouts nyob rau hauv lub gym. Ib lub tais noj qab nyob zoo uas yuav ua rau cov kev xav tau ntawm cov khoom noj khoom haus zoo tshaj plaws - meatloaf nrog cov cheese thiab chard.

Berry thiab txiv hmab txiv ntoo

Koj yuav tsum nkag siab qhov sib txawv ntawm calories ntawm cov txiv hmab txiv ntoo tshiab thiab qhuav. Cov txiv hmab txiv ntoo qhuav muaj ntau ntau carbohydrates, thiab, raws li, calories. Qhov no txhais tau hais tias lawv yuav tsum raug cais tawm rau cov neeg uas poob phaus thiab ziab cov neeg ncaws pob, tab sis cov txiv hmab txiv ntoo tshiab tsis yog tsuas yog siv tau, tab sis kuj xav tau hauv kev noj haus.

Lemon

Muaj cov carbohydrates me me thiab ntau cov vitamin C hauv cov khoom xyaw. Pab tiv thaiv kab mob khaub thuas thiab txhawb kev tiv thaiv.

Apricot

Cov txiv hmab txiv ntoo no zoo kawg nkaus rov qab muaj zog thiab lub zog. Qhov tseem ceeb tshaj plaws apricots yog cov muag hauv lawv lub caij, vim tias lawv loj hlob nyob rau lub sijhawm, lawv muaj cov vitamins thiab minerals ntau tshaj plaws. Ntawm lwm yam khoom muaj txiaj ntsig yog kev tiv thaiv kab mob qog noj ntshav thiab kab mob plawv, thiab tag nrho cov no yog vim muaj cov ntsiab lus ntawm beta-carotene. Ob lub apricots tsuas muaj 8 grams carbs.

Strawberry

Tib txoj ntsiab cai ua haujlwm nrog cov txiv hmab txiv ntoo no nrog rau apricot. Qhov tseem ceeb tshaj plaws Berry yog zus nyob rau hauv nws lub caij. Carbohydrates tsuas yog 11 grams, thiab qhov qab zib yuav txaus siab rau cov hniav qab zib.

Apple

txiv apples muaj ntau pectin, B vitamins, vitamin A, thiab minerals. Apples txhawb cov hluas thiab kev ua haujlwm ntawm lub cev. Noj txiv apples tuaj yeem ntxiv dag zog rau tes thiab plaub hau, txo cov tsos mob ntawm daim tawv nqaij.

qe thiab mis nyuj

Butter

Raws li stereotyped li butter yog, nws yog ib qho khoom noj uas tsis muaj carb. Rau kev poob phaus, roj kuj tuaj yeem noj, ntxiv rau, txhawm rau kom poob phaus kom zoo yam tsis muaj kev cuam tshuam kev noj qab haus huv, koj yuav tsum siv butter. Tab sis koj yuav tsum paub cov cai, txwv tsis pub cov txiaj ntsig yuav raug hloov los ntawm kev puas tsuaj. Los ntawm kev ntxiv nws rau txhua lub tais, koj tuaj yeem ua kom nws sib tw thiab creamy. Ib tablespoon ntawm butter tsis muaj carbohydrates txhua.

Curd

Daim ntawv teev cov khoom noj uas tsis muaj carb txuas ntxiv nrog tsev cheese. Txawm hais tias muaj kev xaiv loj ntawm tsev cheese thiab cov khoom lag luam los ntawm nws, koj yuav tsum xaiv cov khoom noj siv mis no kom zoo li sai tau. Ua tsaug rau casein, uas coagulates thaum nws ferments, tsev cheese yog ib qho ntawm cov khoom noj uas tsis muaj carb rau cov ntshav qab zib. Nws kuj yog qhov zoo rau cov neeg tsim lub cev thiab cov neeg koom nrog hauv kev ua kis las.

Kefir

Kefir yog thawj tus phooj ywg ntawm cov neeg uas xav kom poob phaus. Ib khob ntawm kefir yuav coj ntau cov txiaj ntsig, saturating tib neeg lub cev nrog potassium, zinc, calcium, kab kawm thiab vitamin complex. Cov kab mob hauv plab yuav hais ua tsaug tshwj xeeb yog tias koj ua nws txoj cai haus ib khob kefir ib hnub.

Egg

Txog tam sim no, cov kws tshawb fawb sib cav seb lub qe yog nyob rau hauv cov npe ntawm cov khoom noj uas tsis muaj carb rau cov neeg mob ntshav qab zib lossis tsis. Qhov tseeb, muaj ntau yam tseem ceeb thiab cov amino acids hauv qe. Xwm tau nteg nyob rau hauv lawv muaj peev xwm proportions ntawm proteins thiab carbohydrates. Los ntawm txoj kev, tom kawg muaj tsuas yog ib gram ntawm ob lub qe.

Pob zaub mov

noob taub dag

Yog cov qe tseem muaj kev sib cav, ces cov noob taub dag yog cov npe ntawm cov zaub mov uas tsis muaj carb rau cov neeg mob ntshav qab zib. Lawv cov vitamin muaj pes tsawg leeg yog amazing thiab tib lub sij hawm lawv yog cov khoom noj muaj protein ntau. Piv txwv li, peb caug grams ntawm cov noob tsis muaj ntau tshaj tsib grams carbohydrates. Cov noob taub dag yuav ntxiv cov saj ntawm ntau cov zaub xam lav, thawj chav kawm, tsev cheese tais lossis banal kib qe. Thaum siv cov noob taub dag, cov metabolism hauv kev txhim kho, kev tiv thaiv kab mob nce ntxiv thiab cov tshuaj hormonal yog leveled.

TswvyajTswv YajYaj

Lwm yam khoom noj qis? Tiag tiag tofu. Cov khoom no yog paub thiab hlub nyob rau hauv ntau lub teb chaws. Nws muaj cov amino acids, ntau cov protein thiab calcium. Nws teev tawm tag nrho cov ntawv sau ntawm cov khoom sib koom. Tofu yog hnub nyoog hauv marinade, zoo li nqaij, piv txwv li, thiab kib los yog siav ntawm nws tus kheej. Tofu zoo kawg nkaus normalizes ntshav siab, tiv thaiv kab mob plawv los ntawm cov kab mob thiab tshem tawm toxins.

Teb

Original Indonesian low carb zaub mov. Nws ntxiv rau cov npe ntawm cov khoom lag luam vim tias nws tuaj yeem muab tsawg kawg ib feem peb ntawm cov nyiaj pub dawb txhua hnub.riboflavin tshuaj. Tempeh yog cov kua fermented uas tau muab cov tsos ntawm nougat. Nws yog ib qho tseem ceeb uas cov khoom uas tsis muaj carb no tsis txwv rau hom 2 mob ntshav qab zib mellitus thiab digestive teeb meem.

Almond hmoov

Nws ua rau cov tais diav qab qab uas tsis tau khaws cia rau hauv qhov chaw tsis tsim nyog thiab yuav tsis ua haujlwm hnyav. Cov hmoov nplej no muaj ntau cov vitamin E thiab unsaturated fats, yog li almond hmoov muaj txiaj ntsig zoo rau lub plawv. Nws yog cov khoom lag luam carbohydrate qis tshaj plaws ntawm txhua hom hmoov nplej.

Amaranth groats

Nws keeb kwm kav ntau tshaj ib puas xyoo. Cov squalene muaj nyob rau hauv nws muaj peev xwm tiv taus qhov teeb meem ntawm ib puag ncig thiab yog ib qho tshuaj tiv thaiv kab mob. Nws nourishes cov nqaij ntshiv zoo kawg nkaus thiab suav hais tias yog ib yam khoom uas tsis muaj carb rau yuag poob. Daim ntawv teev cov zaub mov siav yog ntev, tab sis feem ntau yog rau pluas tshais es tsis yog pob kws flakes.

Panut hmoov

Peanuts yog av rau hauv hmoov thiab cov roj cov ntsiab lus yog halved thaum ua. Cov kab mob tseem ceeb thiab cov proteins ua rau cov hmoov nplej no muaj txiaj ntsig ntau dua li cov hmoov nplej. Nws yog gluten dawb, ua rau nws cov khoom tsis muaj carb. Nrog ntshav qab zib, los ntawm txoj kev, cov hmoov nplej no tau tso cai. Peanut hmoov yog siv rau hauv smoothies, kis rau qhaub cij thiab ci khoom qab zib.

Drinking

txiv lws suav

kua txiv lws suav txo cov suab thaj thiab tsuas yog 10 grams carbohydrates ib 100 grams ntawm cov khoom. Kua txiv lws suav slows tus txheej txheem inflammatory thiab restores zog. Tab sis! Nws yog ib qho tseem ceeb kom nkag siab tias qhov no tsuas yog siv raunatural txiv lws suav.

Maple kua txiv

Cov dej haus no muaj qhov tshwj xeeb - nws ntxiv dag zog rau cov pob txha. Nyob rau hauv Russia, maple kua txiv yog xyaum tsis paub, tab sis nws yog heev nrov nyob rau hauv America thiab Canada. Interestingly, kom tau ib liter ntawm maple phoov, koj yuav tsum tau evaporate 40 litres ntawm maple sap.

Iced tea

Tsis txhob nkim lub khw muag khoom haus nrog ib qho dej haus hauv tsev. Yog tias thawj qhov sib xyaw tsis txhawb kev ntseeg siab, ces qhov thib ob tuaj yeem npaj tau hauv koj chav ua noj thiab coj mus rau txoj kev. Iced tshuaj yej tuaj yeem haus cawv rau hnub kub, tab sis tsuas yog tias nws tsis muaj piam thaj. Cov dej haus zoo li no pab hlawv calories thiab muaj zog ntxiv thiab tonic nyhuv.

cov npe khoom saum toj no. Dab tsi yog qhov essence ntawm kev noj haus nws tus kheej? Txwv tsis pub noj carbohydrate. Cov khoom noj uas muaj hmoov txhuv nplej siab, hmoov nplej los yog qab zib feem ntau yog txwv. Nws tsis tuaj yeem tsis lees paub cov zaub mov uas muaj carbohydrates, vim qhov no yuav ua rau muaj teeb meem kev noj qab haus huv.

Piv txwv li, kev noj zaub mov txhua hnub nce mus txog 150 grams rau cov neeg uas muaj kev ua neej nyob tsis muaj zog thiab 350-400 grams rau cov neeg ncaws pob lossis cov neeg ua haujlwm hnyav. Thaum cov carbohydrates tsawg, daim duab poob rau 30-40 grams tauj ib hnub. Nrog kev noj zaub mov tsis txaus, tib neeg lub cev pib nce lub zog los ntawm lub cev rog, yog li poob phaus.

Txoj hauv kev no rau kev poob phaus yog teeb meem hu rau kev noj zaub mov ntawm lo lus ncaj qha. Nws yog ntau ntawm cov khoom noj uas muaj cov khoom noj muaj carbohydrateshloov nrog cov khoom noj muaj protein ntau. Tsuas yog nrog cov kev hloov pauv no nws yuav ua tau kom tag nrho noj nrog cov txiaj ntsig thiab tsis tshaib plab. Txij li thaum koj tsis tuaj yeem nyob tsis muaj carbohydrates, koj yuav tsum xaiv cov uas yog hom qeeb.

Nws tseem yog ib qho tseem ceeb uas cov khoom noj khoom haus no tau pom nws qhov kev pom zoo ntawm cov kws kho mob, kws qhia zaub mov thiab cov kws qhia.

Nws ua haujlwm li cas?

Nrog kev noj ntau ntawm cov rog thiab cov protein ntau hauv lub cev, ketones tsim. Lawv npub qhov kev xav ntawm kev tshaib kev nqhis thiab ntxiv zog. Thiab lub zog, nyob rau hauv lem, yog generated tsis yog los ntawm cov leeg, tab sis los ntawm lub cev rog. Cov txheej txheem no yog siv los ntawm cov neeg koom nrog hauv kev ua kis las ncaws pob thiab tsuas yog ua lub neej nquag.

Thaum ib tus neeg txo qis cov carbohydrates, cov tshuaj hormones insulin thiab glucagon raug tswj. Yog tias cov ntsuas no zoo li qub, ces qhov kev xav ntawm kev tshaib kev nqhis txo qis, nrog rau kev qab los noj mov.

Food system variations

Ntxiv rau qhov classics ntawm cov khoom noj khoom haus zoo li no, kuj muaj qhov sib txawv ntawm nws:

1. khoom noj muaj protein ntau. Yeej, qhov no yog li cas cov neeg los ntawm cov kis las lossis cov neeg uas xav kom nce cov leeg nqaij noj. Cov zaub mov uas muaj cov ntsiab lus carbohydrate siab tsuas yog noj thaum thawj pluas noj, thiab cov khoom noj uas muaj carbohydrate thaum sawv ntxov.
2. Hloov cov carbohydrates thiab cov protein. Cov neeg txhawb nqa ntawm cov khoom noj khoom haus no ntseeg tias nrog kev txwv tsis tu ncua ntawm qee qhov kev tivthaiv, tib neeg lub cev tsis tso tawm cov rog ntau dhau. Txhawm rau rov pib cov txheej txheem, nws raug nquahu kom npaj lub viav vias carbohydrate. Txhawm rau ua qhov no, cov khoom lag luam carbohydrate hloov pauv cov khoom lag luam protein.
3. Ketogenic noj. Raws lihloov cov protein nrog cov rog. Xws li kev hloov pauv tuaj yeem ua tau tsuas yog rau ib lub lis piam thiab tsis pub ntau tshaj ib zaug txhua ob lub hlis. Kev noj zaub mov Kwasnetsky zoo kawg nkaus piav qhia txog yam khoom noj khoom haus zoo li cas. Nws yog ib qho tseem ceeb uas ua ntej pib ua raws li nws, koj yuav tsum tham nrog koj tus kws kho mob, vim tsis yog txhua tus kab mob tuaj yeem noj tau zoo li no.

Kev noj haus yog leej twg?

Nws yog tsim los rau cov neeg ncaws pob thiab cov uas xav kom qhuav. Cov lus pom zoo thiab cov txiaj ntsig mus ntev hais rau lawv tus kheej. Hauv qab no yog cov npe khoom noj uas tsis muaj carb.

Puas yog ncaws pob tsuas pub noj haus? Tsis yog, leej twg uas tsis muaj teeb meem kev noj qab haus huv loj tuaj yeem ua raws li kab ke no. Nws kuj tau qhia rau cov neeg mob ntshav qab zib hom 2, vim tias vim muaj cov carbohydrates tsawg, cov ntshav qab zib tsis dhia.

Contraindications rau kev noj haus

Cov zaub mov no nruj me ntsis txwv tsis pub rau cov niam laus thiab cov poj niam cev xeeb tub, menyuam yaus thiab cov hluas, nrog rau cov neeg laus laus.

Tag nrho vim qhov tseeb tias pawg neeg no yuav tsum noj kom zoo, tsis txwv cov kab mob muaj txiaj ntsig thiab cov vitamin complexes.

Sample menu

Qhov txiaj ntsig zoo tshaj yuav yog tias koj ua raws li kev noj haus tsawg kawg ib hlis. Thiab qhov yooj yim tshaj yog teem caij noj mov rau lub lim tiam tom ntej.

Example 1.

Thawj pluas: scrambled qe, apple.

Noj su: nqaij nyuj, zaub zaub.

Noj su: ntuj unsweetened yogurt, zaub zaub xam lav los yog txiv apples.

noj hmo:ci ntses nrog zaub los yog buckwheat nrog nyuj.

Example 2.

Noj su: nqaij qaib stew nrog zaub thiab zaub zaub.

Noj su: 0% rog tsev cheese, txiv kab ntxwv.

Noj tshais kawg: nceb, nqaij lossis zaub kua zaub.

Example 3.

Thawj pluas mov: ob lub qe boiled, ob peb slices ntawm nyuaj cheese, ib tug txiv kab ntxwv.

noj su: qaib kua zaub los yog ntses kua zaub.

Noj su: smoothie nrog yogurt, ib txhais tes ntawm strawberries.

Noj hmo: boiled qaib los yog stewed cabbage nrog nqaij nyuj.

Piv txwv 4.

Thawj pluas: oatmeal nrog qhuav apricots thiab prunes.

Noj su: steamed zaub thiab nqaij nyug.

Noj su: ci txiv hmab txiv ntoo, tsis muaj qab zib yogurt.

Kawg noj: beetroot zaub xam lav, buckwheat porridge los yog ib daim ntawm ntses thiab ib sab phaj ntawm mov xim av.

Piv txwv 5.

Thawj pluas noj: mis nyuj khov, scrambled qe thiab ob daim tawv cheese.

Lunch: ci nqaij npuas thiab zaub nyias.

noj su: kefir, apple.

Noj hmo: Stewed nyuj los yog nqaij qaib nrog zaub.

Piv txwv 6.

Thawj pluas: syrniki lossis tub nkeeg dumplings.

Noj su: zaub zaub tshiab, nqaij nyuj kua zaub.

Lunch: txiv hmab txiv ntoo nyias.

Noj tshais kawg: nqaij nruab deg los yog ntses thiab ib sab zaub mov.

Piv txwv 7.

Thawj pluas: mis nyuj buckwheat porridge.

Lunch: nceb kua zaub.

Lunch: scrambled qe los yog unsweetened yogurt.

noj hmo: stewlos ntawm nqaij npuas thiab zaub.

Yog li kev noj zaub mov tsis dhuav, koj tuaj yeem hloov cov khoom xyaw thiab muaj pes tsawg leeg ntawm cov tais diav, tab sis tsuas yog los ntawm cov npe ntawm cov khoom noj uas tsis muaj carb rau kev poob phaus. Cov duab ntawm lawv tuaj yeem pom saum toj no. Nws yog ib qho tseem ceeb kom nco ntsoov tias carbohydrates ib hnub yuav tsum tsis pub ntau tshaj 40 grams.

Thaum thawj lub limtiam koj tsis tuaj yeem noj cov ncuav qab zib nrog cov poov xab. Ob lub lis piam ua ntej qhov kawg ntawm kev noj haus, koj tuaj yeem ntxiv ob peb lub ncuav ntawm bran qhob cij thiab durum nplej nplej zom rau hauv cov ntawv qhia zaub mov.

Txoj hauv kev ua zaub mov kom paub meej yog stewing, ci, steaming, kib hauv lub lauj kaub qhuav.