Noj tshais noj qab nyob zoo: zaub mov txawv nrog cov duab

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

Noj tshais yog pluas mov tseem ceeb tshaj plaws ntawm hnub. Nws yog thaum sawv ntxov lub cev yuav tsum tau txais ib qho tseem ceeb ntawm lub zog tsim nyog rau nws txoj haujlwm zoo. Noj tshais yog ib hom kev lav phib xaub ntawm 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 nyob zoo. Hauv kab lus no, peb yuav saib cov zaub mov zoo tshaj plaws rau noj tshais qab thiab noj qab nyob zoo.

Cov kws tshaj lij pom zoo kom ua raws li kev noj zaub mov plaub-ib hnub. Xws li kev noj haus suav nrog ob pluas tshais - thawj thiab thib ob. Lawv cov yam ntxwv yog dab tsi?

First breakfast

Nws yog thawj pluas tshais uas txhua tus neeg pib pib. Thawj pluas tshais yog noj tom qab sawv los, txawm li cas los xij, ua ntej noj mov, koj yuav tsum tos 20-30 feeb kom lub cev sawv. Tom qab lub sij hawm no, tib neeg lub cev yuav refresh me ntsis tom qab pw tsaug zog, thiablub plab zom mov yuav npaj noj.

Thawj pluas tshais, raws li txoj cai, yuav tsum yog 15-20% ntawm cov khoom noj txhua hnub. Qhov no yog kwv yees li 450-600 kilocalories rau ib tug neeg laus. Thaum noj tshais, tib neeg lub cev yuav tsum tau txais cov rog txaus (nqaij lossis tsiaj) thiab carbohydrates. Squirrels prevail rau noj su. Nyob rau tib lub sijhawm, piv txwv li, croissant nrog ib khob kas fes lossis tshuaj yej tsis yog ib daim ntawv qhia rau noj tshais noj qab haus huv. Raws li txoj cai, thawj pluas tshais yuav tsum muaj cov tais diav hauv qab no.

Mis porridge

Rau kev npaj mis nyuj porridge, koj tuaj yeem siv semolina, oatmeal, millet, buckwheat, mov lossis pearl barley. Daim ntawv qhia rau noj tshais noj qab haus huv rau kev poob phaus yog ib lub tais ua noj nrog dej los yog ib nrab mis nyuj (mis nyuj thiab dej hauv qhov sib piv ntawm 1: 1). Tsis tas li ntawd, thaum poob phaus, nws tsis pom zoo kom siv semolina, vim nws muaj cov calories ntau ntxiv rau ib qho kev pab.

Porridge feem ntau yog nrog cov qhaub cij nrog butter lossis cheese, lossis txiv hmab txiv ntoo (piv txwv li, txiv tsawb, txiv duaj, txiv apple), lossis ib txhais tes ntawm txiv ntoo (walnuts lossis ntoo thuv ceev, cashews, almonds nyiam). Nws tseem yog ib qho tseem ceeb uas yuav tau ntxiv qee cov dej haus rau qhov kev sib xyaw ua ke no: nws tuaj yeem yog jelly, txiv hmab txiv ntoo qhuav compote, txiv hmab txiv ntoo lossis zaub kua txiv, tshuaj yej lossis cocoa.

Qe Omelette

Daim ntawv qhia noj tshais zoo tshaj plaws yog qe dawb omelet. Txawm li cas los xij, yolk kuj tsim nyog rau tib neeg lub cev, yog li lub omelet tuaj yeem npaj los ntawm tag nrho cov qe yam tsis tau faib rau hauv cov khoom. Tab sis tsim nyog nwsNws yuav tsum raug sau tseg tias kev siv txhua hnub ntawm ib qho omelet nrog ntxiv ntawm cov qe qe tuaj yeem, tom qab qee lub sijhawm, cuam tshuam rau tag nrho kev noj qab haus huv ntawm lub cev.

Qee tus neeg nyiam cov qe scrambled es tsis txhob scrambled qe, tab sis cov zaub mov no yog ib daim ntawv qhia noj tshais tsis zoo. Tseem, cov qe kib yuav tsum tau hloov nrog lub qe noj qab nyob zoo - chav omelet.

Nrog cov qe scrambled, nrog rau cov mis nyuj porridge, koj tuaj yeem noj qhaub cij thiab dej haus. Qee zaum ib qho omelette yog npaj nrog ntxiv ntawm avocados thiab zaub (txiv lws suav, zaub qhwv, dos). Cov zaub tseem tuaj yeem yog ib feem ntawm thawj pluas tshais, ua kom lub cev muaj txiaj ntsig nrog cov vitamins.

Curd / semolina / buckwheat / zaub casserole

Casole yog ib pluas noj thawj zaug thiab daim ntawv qhia noj tshais zoo rau menyuam yaus. Puas tau txij li thaum kindergarten, txhua leej txhua tus paub txog cov casserole qab tshaj plaws (feem ntau yog tsev cheese lossis semolina). Xws li ib lub tais tuaj yeem npaj tau yooj yim hauv tsev, tab sis peb yuav paub txog nws daim ntawv qhia me ntsis tom qab.

Qab zib casserole feem ntau topped nrog jam, jam los yog condensed mis nyuj, tab sis cov casserole no tsis yog ib daim ntawv qhia noj tshais rau txhua hnub. Lub casserole raug pom zoo kom noj yam tsis muaj kev noj qab haus huv ntxiv, txij li kev noj qab zib ntau dhau ua rau tib neeg noj qab haus huv. Txawm li cas los xij, 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 nqaij los yog lub qe poached. Kujib qho yooj yim qhaub cij nrog butter los yog cheese yog haum. Nws yog ib qho tseem ceeb kom tsis txhob hnov qab txog cov dej haus, uas, raws li txoj cai, yuav tsum muaj nyob nrog txhua qhov kev hloov pauv ntawm thawj pluas noj.

tsev cheese

tsev cheese rau thawj pluas tshais yog pom zoo kom xaiv cov rog txaus (5-10% rog). Txawm li cas los xij, nws yog qhov zoo dua los siv nws tsis yog qaub cream, tab sis nrog ntuj yogurt, uas tsis muaj rog thiab noj qab nyob zoo. Thiab es tsis txhob qab zib, txiv ntseej thiab txiv hmab txiv ntoo qhuav feem ntau yog ntxiv, qee zaum koj tuaj yeem kho koj tus kheej rau cov txiv hmab txiv ntoo tshiab. Yog li, es tsis txhob muaj cov calorie ntau ntau thiab noj tshais tsis txaus, peb tau txais "txoj cai" tsev cheese, ntim nrog cov khoom noj uas tsim nyog thiab tsis muaj rog thiab cov vitamins. Xws li tsev cheese yog undoubtedly ib daim ntawv qhia rau noj tshais qab thiab noj qab nyob zoo.

pluas tshais no suav tias yog qab heev, tab sis koj yuav tsum tsis txhob tsim txom cov khoom no. Cheesecakes los yog pancakes tuaj yeem them nyiaj ntau tshaj 1-2 zaug hauv ib lub lis piam, vim tias lawv noj ntau dhau tuaj yeem ua rau muaj ntau yam kab mob ntawm cov kab mob hauv plab thiab tag nrho cov kab mob. Yog li ntawd, cov zaub mov no nyuaj rau tus cwj pwm noj qab haus huv noj tshais nrog cov khoom noj kom raug.

Cheesecakes, pancakes thiab pancakes tau pom zoo kom kib hauv qhov tsawg kawg nkaus ntawm cov zaub los yog butter thiab noj nrog kefir lossis yogurt (tsis yog qaub cream). Cov pluas tshais zoo li no muaj calorie ntau ntau, yog li nws tuaj yeem hloov pauv tsuas yog thaum sawv ntxov haus dej haus (tshuaj yej, cocoa, jelly, kefir, mis nyuj).

He althy sandwiches (sandwiches)

Cov qhaub cij noj qab nyob zoo thiab noj qab haus huv tuaj yeem ua rau noj tshais. Ntawm ob lossis peb daim me me ntawm cov qhob cij dub lossis cov nplej tag nrho, koj tuaj yeem muab ntau yam zaub thiab cov cheese nyuaj, thiab ua kom tiav cov qhaub cij nrog lub omelet los yog ib daim ntawm cov nqaij qaib lossis ntses. Cov khob cij kuj tuaj yeem toasted me ntsis (piv txwv li, hauv lub toaster) thiab noj nrog tshuaj yej, cocoa lossis ib khob ntawm kefir. Cov qhaub cij qhaub cij no yog ib daim ntawv qhia rau noj tshais sai thiab noj qab nyob zoo. Qhov piv txwv ntawm thawj pluas noj no suav nrog cov roj me me, tab sis ua rau lub cev muaj protein ntau thiab carbohydrates.

Fruit salad

Zaub xam lav, zoo li yav dhau los version ntawm thawj pluas tshais, tuaj yeem them tsis tau ntau tshaj ob zaug hauv ib lub lis piam, vim tias hom zaub xam lav no muaj cov suab thaj ntau lub hauv paus, kev noj ntau zaus uas ua rau peb lub cev. Txawm li cas los xij, txawm tias cov txiv hmab txiv ntoo nyias tuaj yeem tig mus, kom deb li deb tau, rau hauv daim ntawv qhia noj tshais noj qab haus huv. Yog li, nws tsis pom zoo kom ntxiv ntau cov txiv hmab txiv ntoo thiab berries xws li txiv hmab txiv ntoo, apricots, txiv duaj rau cov zaub xam lav. Preference yuav tsum tau muab rau unsweetened txiv apples, pears, plums. Koj tuaj yeem ntxiv cov txiv ntoo thiab cov oatmeal nyoos rau cov zaub xam lav no. Thiab raws li kev hnav khaub ncaws, siv ntuj, uas yog, tsis muaj qab zib ntxiv, yogurt. Yog li, peb yuav tau txais cov khoom noj uas muaj txiaj ntsig zoo tshaj plaws thiab tsis muaj teeb meem noj tshais.

khoom ci

Cov pluas tshais no muaj txiaj ntsig tsawg kawg rau tib neeg lub cev. Tom qab tag nrho, ntau yam yob, pies, croissants muajntau dhau ntawm cov rog trans rog thiab cov carbohydrates tsis tsim nyog. Txawm li cas los xij, thaum muaj xwm txheej ceev, thaum tsis muaj sij hawm los npaj pluas tshais noj qab nyob zoo, koj tuaj yeem them taus qee yam ncuav qab zib lossis yob nrog dej haus. Tau kawg, cov calories uas tau txais yuav tsis coj qhov txiaj ntsig siab tshaj plaws rau lub cev, tab sis 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.

tshais thib ob

Noj tshais thib ob, raws li txoj cai, txhua tus nrog lawv mus ua haujlwm, tsev kawm lossis tsev kawm qib siab. Tau kawg, tsis yog txhua tus xav tau zaub mov ntxiv ua ntej noj hmo, tab sis cov kws tshaj lij tseem pom zoo kom ntxiv pluas tshais thib ob rau koj cov zaub mov. Tsis tas li ntawd, noj tshais thib ob tsuas yog 5-10% (≈150-300 kilocalories) ntawm cov neeg laus noj txhua hnub. Yog li, koj tuaj yeem noj dab tsi thaum 10-11 teev sawv ntxov? Qhov thib ob pluas tshais zoo ib yam li qhov txo qis ntawm thawj. Cov khoom lag luam muaj xws li:

• Txiv tsawb (txiv tsawb, kua, txiv duaj, txiv duaj, thiab lwm yam).
• ib txhais tes ntawm txiv ntseej.
• Cereal Bar (khoom yuav los yog hauv tsev).
• Small sandwich.
• Qe, mos-boiled los yog tawv-boiled.
• tsev cheese.
• Natural yogurt.

Cov khoom zoo li no tuaj yeem nqa tau yooj yim nrog koj thiab noj thaum lub sijhawm ua haujlwm lossis tsev kawm ntawv. Tam sim no cia peb mus rau cov zaub mov noj qab haus huv nrog cov duab.

Recipes

Qee yam pluas tshais tuaj yeem npaj yam tsis muaj teeb meem ntau,Txawm li cas los xij, muaj cov uas yuav tsum xub kawm ua noj kom raug. Hauv tshooj no, peb yuav txheeb xyuas cov zaub mov nrov tshaj plaws rau ntau pluas tshais thiab ua ib kauj ruam ntxiv rau kev noj zaub mov kom zoo.

Daim ntawv qhia ua tsev cheese casserole tuaj yeem hu ua daim ntawv qhia nrov tshaj plaws rau pluas tshais qab thiab noj qab nyob zoo nrog daim duab. Yog li dab tsi cov khoom xyaw peb xav tau?

• tsev cheese ntawm cov ntsiab lus muaj roj (0.5 kg).
• qe qaib (4-5 pcs.).
• Qab zib (1 tablespoon).
• Semolina (4-5 tablespoons).
• Raisins (50 g).

Ua ntej koj yuav tsum tau knead lub khob noom cookie. Sib tov tsev cheese, qe thiab qab zib. Tom qab tau txais ib homogeneous loj, ntxiv semolina, ces ncuav nyob rau hauv raisins thiab sib tov txhua yam kom huv si. Rau ci, peb xav tau ib daim ntawv ua noj (piv txwv li, silicone). Preheat qhov cub kom 180 degrees thiab ci lub casserole rau 25-30 feeb. Koj tuaj yeem kuaj qhov ua tiav ntawm lub casserole los ntawm kev tho nws nrog tus pas txhuam hniav. Yog hais tias tus pas txhuam hniav tuaj qhuav, lub casserole npaj txhij. Bon appetit!

Cereal bars

Cov kab no muaj txiaj ntsig zoo thiab noj qab haus huv, thiab tseem yog ib daim ntawv qhia noj tshais zoo rau kev poob phaus nrog daim duab. Lawv zoo kawg nkaus saturate lub cev nrog cov khoom muaj txiaj ntsig thiab lub zog, tso cai rau koj tsis nco qab txog qhov kev xav ntawm kev tshaib kev nqhis ntev. Yog li yuav ua li cas koj ua cov appetizers zoo? Peb yuav xav tau:

• Oatmeal (90-100g).
• qaib qe -cov protein (1-2 pcs.).
• Raisins (20-30g).
• Banana (1-2 pieces).
• Almonds (me me tes).
• Zoo (1 tbsp.).

Ua ntej peb yuav tsum npaj "khoom noj" rau yav tom ntej tuav. Ua li no, muab oatmeal thiab raisins nyob rau hauv ib lub thawv qhuav. Sib tov ob peb txiv tsawb nyob rau hauv ib tug blender, ntxiv qe dawb rau lawv. Tsis tas li ntawd zom cov almonds cais (mus rau lub xeev ntawm cov txiv ntoo muab tshuaj txhuam) thiab ntxiv rau lub tais nrog txiv tsawb. Koj tuaj yeem rov sib tov qhov tshwm sim nrog lub tshuab ua kom tiav qhov siab tshaj plaws. Tom qab ntawd ntxiv ib tablespoon ntawm zib mu rau lub blender thiab sib tov lub resulting sib tov dua.

Tam sim no ntxiv cov txiv tsawb sib tov rau oatmeal nrog raisins thiab sib tov kom txog thaum tus. Koj yuav tsum tau txais ib hom "dough", los ntawm cov cereal bars yuav npaj. Los ntawm lub resulting loj peb tsim tuav (ntawm txhua yam duab) thiab muab tso rau ntawm ib daim ntawv ci npog 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. Thiab tam sim no cov khoom noj qab zib tau npaj txhij. Lawv muaj txiaj ntsig thiab yooj yim nqa nrog koj.

Omelet nrog tshuaj ntsuab

Omelette no yog ib qho piv txwv zoo ntawm daim ntawv qhia noj tshais noj qab haus huv nrog daim duab nrog cov khoom noj kom zoo. Nws yog ib qho yooj yim los npaj, yog li cov pluas tshais no suav tias yog ceev thiab noj qab nyob zoo li sai tau. Cov khoom xyaw twg peb xav tau:

• qe qaib (4 pcs.).
• Nplej hmoov (4 tsp).
• Mis (4 tbsp)
• Npua zaub ntsuab.
• Butter.
• Ntxawm ntsev kom saj.

Yuav ua kom cov omelet zoo li no, peb yuav tsum xub tsim "khoom noj mov". Ua li no, ntxiv qe, ntsev, mis nyuj, nplej hmoov nplej rau hauv ib lub thawv tob txaus thiab sib tov tag nrho cov khoom xyaw. Peb yuav tsum tau ib tug homogeneous lub teeb loj ntawm semi-kua sib xws. Ntxiv butter thiab finely tws zaub rau lub lauj kaub, ces ncuav lub qe npaj rau nws thiab faib nws tusyees. Sai li lub golden crust yuav pom nyob rau saum npoo ntawm lub omelet, koj muaj peev xwm tua lub qhov cub, raws li nws twb npaj txhij. Yog li, cov zaub mov no yooj yim heev los npaj thiab, qhov tseem ceeb tshaj plaws, sai sai. Tom qab 5-10 feeb koj tuaj yeem txaus siab rau pluas tshais qab thiab noj qab nyob zoo. Xws li ib tug zoo omelette yog ib daim ntawv qhia noj tshais qab thiab noj qab nyob zoo.

Pancakes (American pancakes)

Thiab kawg - American pancakes, ib qho kev xaiv zoo rau noj tshais lossis hnub Sunday. Txawm li cas los xij, rau kev siv txhua hnub, lawv, ntawm chav kawm, tsis haum, vim lawv yog khoom qab zib. Txhawm rau ua cov pancakes fluffy thiab qab, peb xav tau:

• iav mis nyuj 2.5-3.5% rog (200-250 ml).
• YNplej hmoov (100 g).
• qaib qe (1 pc.).
• White qab zib (≈1 tbsp).
• Vanilla qab zib (5 g).
• Baking hmoov (5 g).
• Ntsuab ntsev.
• zaub los yog txiv roj roj (1 tablespoon).

Yog li, cia peb pib ua noj. Nyob rau hauv ib lub thawv loj txaus, ntxiv qe, dawb thiab vanilla qab zib, ib pinch ntawm ntsev thiab tuav lawv nrog ib tug tov kom txog thaum.tsim ntawm homogeneous semi-kua sib xws ntawm lub teeb (yuav luag dawb) xim. Tom qab ntawd ntxiv 5 grams ntawm ci hmoov rau hmoov, uas peb sift rau hauv lub resulting qe loj. Sib tov lub resulting mov paj thiab maj mam ncuav mis nyuj rau hauv nws. Tam sim no ntxiv ib tablespoon ntawm zaub (los yog txiv roj roj), thiab peb lub khob noom cookie yog npaj txhij.

Tom ntej, ci pancakes hauv lub lauj kaub siv lub ladle me me. Nws yog ib nqi sau cia hais tias rau ib tug pancake koj xav tau ib tug me me ntawm mov paj (≈1/2 ladle). Pancakes yuav tsum tau tig dua thaum cov yam ntxwv npuas tsim rau ntawm lub khob noom cookie. Thaum lub sij hawm ci, pancakes yuav ua fluffy thiab rosy. Tam sim no lawv tuaj yeem nchuav nrog koj nyiam jam, syrup lossis condensed mis nyuj thiab pab.

Zoo kawg

Yog li, hauv tsab xov xwm no peb tau paub txog cov ntsiab lus ntawm kev noj zaub mov kom zoo thaum pib ntawm hnub, thiab kuj tau kawm qee qhov nthuav thiab noj qab haus huv zaub mov txawv nrog cov duab. Ua raws li kev noj haus, thiab tom qab ntawd koj yuav noj qab nyob zoo thiab slim rau lub sijhawm ntev. Bon appetit!