Cov zaub mov noj kom poob phaus hauv tsev

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

Vim txoj kev ua neej nyob tsis muaj zog, noj zaub mov tsis zoo thiab yuav luag tsis muaj lub cev ua si, ntau thiab ntau tus neeg raug kev txom nyem los ntawm kev rog. Ib tug neeg daws qhov teeb meem no los ntawm kev mus xyuas gyms, ib tug neeg los ntawm kev yuav khoom siv kis las. Tsis tas li ntawd, cov zaub mov qab qab rau kev poob phaus yuav pab kom ua tiav lub cev sib haum xeeb. Yog li ntawd, kev daws teeb meem rog rog pib nrog kev npaj ntawm ib tus neeg cov zaub mov.

khoom noj khoom haus. Daim ntawv qhia poob phaus

Qhov xav tau txhua hnub ntawm tus neeg laus nruab nrab hauv calories yuav tsum haum rau 1200 units. Tab sis tsis muaj tsawg tseem ceeb yog cov ntsiab lus ntawm cov vitamins thiab minerals tsim nyog nyob rau hauv cov zaub mov noj, yog li cov zaub mov noj txhua hnub rau kev poob phaus yuav tsum muaj ntau cov txiv hmab txiv ntoo thiab zaub raws li qhov ua tau. Raws li qhov xwm txheej no, tsuas yog kev zoo siab thiab kev nce hauv qhov tseem ceeb yuav ua rau cov zaub mov noj kom poob phaus. Daim ntawv qhia rau kev poob phaus yog ntau haiv neeg, thawj thiab yooj yim heev. Thaum xub thawj, tej zaum koj yuav tsisthab compiling koj tus kheej, ntse siv cov uas twb muaj lawm. Nws feem ntau hais txog cov khoom noj khoom haus uas nws kim heev. Tab sis kuj tseem muaj cov zaub mov txawv rau cov zaub mov noj raws li kev noj haus txhua hnub ntawm tus neeg nruab nrab. Hauv qab no tsuas yog cov kev xaiv no xwb.

calorie xam ib 100 grams ntawm cov khoom tiav.

Hnub Monday

Rau pluas tshais: oatmeal (127 kcal).

Yog tias koj ntxiv cinnamon, txiv qaub zest, curry, qhiav, cloves los yog cov txiv hmab txiv ntoo qhuav rau cov porridge uas twb tau npaj lawm, nws saj yuav hloov pauv. Los ntawm kev sib txawv ntawm cov tshuaj, koj tuaj yeem noj oatmeal tsawg kawg ib hnub. Txhua zaus nws yuav muaj qhov tshiab, tshiab.

Rau noj su: Ural cabbage kua zaub (30 kcal).

Koj yuav xav tau ib nrab ib kilogram ntawm cabbage tshiab, 80 grams barley, 1 dos, 1 carrot, ib thiab ib nrab litres ntawm broth los yog dej thiab ntsev mus saj. Kuv barley, ncuav boiling dej tshaj nws, ua noj rau 20 feeb. Peb lim dej. Peb npaj ib thiab ib nrab litres ntawm broth los yog boiling dej, muab cov cereal rau hauv nws thiab ua noj rau lwm 10 feeb, ntxiv pre-peeled cabbage txiav mus rau hauv me me cubes rau hauv lub broth. Peb noj peb cov kua zaub rau lwm 15 feeb, peb sau lub boiling brew nrog carrots thiab dos sautéed nyob rau hauv zaub roj. Ua noj rau lwm 10 feeb. Peb ntxiv ib co ntsev. Pab nrog qaub cream thiab tshuaj ntsuab.

Rau cov khoom noj txom ncauj yav tav su: ci broccoli thiab zaub qhwv (107 kcal).

Peb noj 0.4 kg. cauliflower thiab broccoli (tuaj yeem khov), 1 tbsp. ib diav ntawm butter, 150 gramsnyuaj cheese, 1 tbsp. ib diav ntawm hmoov nplej, ib nrab ib liter ntawm 10% cream los yog qaub cream, ntsev thiab kua txob mus saj. Boil lub ntxuav cabbage disassembled rau hauv inflorescences nyob rau hauv s alted dej kom txog thaum ib nrab siav. Peb recline nyob rau hauv ib tug colander, cia cov dej ntws. Thaum lub cabbage ua noj, peb ua cov ntses: Fry lub hmoov nyob rau hauv butter, maj mam ntxiv cream (qaub cream). Nqa mus rau ib lub boil, tab sis tsis boil. Peb muab cheese grated on coarse grater rau hauv sauce. Peb tos kom lub cheese yaj. Peb kis tau lub boiled cabbage nyob rau hauv ib tug tshwj xeeb ci tais, ncuav lub sauce. Ci rau ib nrab ib teev ntawm qhov kub ntawm 180 degrees.

Noj hmo: Qhov cub ci nqaij qaib nrog boiled qos yaj ywm thiab qej-carrot nyias (197 kcal / 82 kcal / 102).

Npaj zaub xam lav, noj ib qho loj lossis 2-3 me carrots, 1 qej clove, 2 tbsp. spoons ntawm mayonnaise, ntsev thiab kua txob (mus saj). Peb rub lub carrots on ib tug nplua grater. Ntxiv minced qej. Lub caij nrog kua txob thiab ntsev. Lub caij nrog zaub roj los yog kua txiv qaub.

Comment 1

1. Nco ntsoov, cov roj ntau dua los ntawm cov nqaij qaib thaum ci, qhov zoo dua. Cov zaub mov noj rau kev poob phaus txawv ntawm lawv cov khoom muaj tsawg kawg nkaus ntawm cov tsiaj rog.

2. Hnav cov zaub xam lav nrog zaub roj. Cov roj filling yuav tsum tau ua. Yog tsis muaj nws, vitamin A muaj nyob rau hauv carrots yuav tsis absorbed.

3. Nws raug nquahu kom ntxiv shchi nrog ib qho me me ntawm cov ntses, nqaij, cheese lossis nqaij qaib. Tom qab ntawd qhov kev pom zoo ua ke ntawm cov protein thiab carbohydrates rau noj su yuav ua tiav,rau cov zaub mov twg ntawm cov zaub mov qab qab rau kev poob phaus yog nto moo.

Tuesday

Rau pluas tshais: oatmeal (127 kcal).

Rau pluas su: nqaij qaib vermicelli kua zaub (63 kcal).

Y Peb noj 1 nqaij qaib rov qab, 1 daim carrots thiab dos, 150 grams spaghetti, 3 tbsp. tablespoons zaub roj, 4 qos yaj ywm. Peb noj nqaij qaib hauv 2.5 liv dej rau 1 teev, tshem tawm, tshem tawm cov nqaij los ntawm cov pob txha. Finely chop lub dos, peb carrots on ib coarse grater, hla lub dos thiab carrots nyob rau hauv zaub roj kom txog thaum Golden xim av. Thaum lub dos thiab carrots yog sauteed, tev lub qos yaj ywm thiab txiav mus rau hauv me me cubes. Ntxiv tws qos yaj ywm rau boiling broth, boil rau lwm 10 feeb. Ntxiv nqaij thiab spaghetti. Ua noj rau feeb ntxiv. Tom qab ntxiv cov kib, peb ua noj rau lwm 5 feeb, tua. Ntsev. Peb tos 10 feeb kom txog thaum nws nkag.

Rau cov khoom noj txom ncauj yav tav su: ci broccoli thiab zaub qhwv (107 kcal).

Rau noj hmo: ntses cutlets (59 kcal).

Peb noj 400 grams ntawm dawb thiab liab fillets, 3 me zucchini, 1 nruab nrab eggplant, ib pob ntawm basil, 100 grams ntawm hnyav cream, 50 grams ntawm ci qhob cij crackers, 30 grams butter thiab 1 tbsp. ib spoonful ntawm zaub roj, 2 cloves ntawm qej, kua txob thiab ntsev mus saj. Txiav thawj zucchini rau hauv me me cubes, blanch rau 3 feeb nyob rau hauv boiling dej, txias. Sib tov cov ntses nyob rau hauv ib tug blender, sib tov nrog cream, ib feem peb ntawm cov loj ntawm blanched zucchini thiab breadcrumbs. Ntsev, kua txob. Siv cov nplhaib tshwj xeeb hlau ntawm parchment, peb tsim cov cutlets me me. Peb sov lub lauj kaub, nteg tawm cov cutlets ncaj qha rau ntawm parchment, Fry lawv rau 3 feeb ntawm ob sab. Hloov mus rau ib daim ntawv ci thiab ci hauv qhov cub ntawm 200 degrees rau tsib feeb. Tom ntej no, cia peb pib npaj cov zaub mov. Peb txiav lub eggplant rau hauv lub voj voog, maj mam co txhua nrog roj thiab muab tso rau hauv ib daim ntawv ci. Ci rau 5-7 feeb kom txog thaum Golden xim av. Txiav cov zucchini ntxiv rau hauv ib daim hlab, Fry hauv cov roj kom txog thaum Golden xim av tshwm. Ntxiv 1 qej clove rau lawv, ntsev thiab kua txob. Cia peb pib ua cov ntses. Siv ib tug immersion blender, puree tus so ntawm blanched zucchini nrog basil. Ntxiv butter, coj mus rau ib tug boil, ntsev thiab kua txob. Thiab tam sim no peb tab tom mus rau theem kawg ntawm kev ua noj. Peb sau cov pyramid rau ntawm lub phaj loj. Ua ntej peb muab cov kib zucchini, ces 1 lub voj voog ntawm eggplant thiab npog tag nrho nrog ib tug cutlet. Tom qab ntawd rov muab lub eggplant thiab cutlet. Thiab yog li ntawd - kom txog thaum lub mugs khiav tawm. Lub voj voog eggplant yuav tsum yog thawj zaug rau saum. Ncuav cov ntses hla lub txiaj ntsig pyramid, decorate nrog basil.

Comment 2

1. Vim li cas zaub qhwv thiab zaub qhwv dua? Vim hais tias lawv yog nplua nuj nyob rau hauv vitamin C thiab lwm yam pab tau kab. Tsis nyiam roasted zaub? Boil lawv. Cov zaub mov noj kom poob phaus hauv tsev yog qhov zoo vim lawv tuaj yeem hloov pauv thiab sib txawv yog tias xav tau.
2. Ntses yog noj hmo zoo meej. Yooj yim digestible, muaj ntau yam tseem ceeb.

Wednesday

Rau pluas tshais: millet (125 kcal).

Rau pluas su: nqaij qaib vermicelli kua zaub (63 kcal).

Rau ib tav su khoom noj txom ncauj: tsev cheese casserole (243 kcal).

Peb noj 1 kilogram tsis qhuav, tab sis tsis ntub tsev cheese, 2 qe loj (yog tias me me, ces 3), 6 tbsp. tablespoons roj qaub cream butter thiab qab zib, 4 tbsp. tablespoons semolina, 200 grams ntawm raisins los yog lwm yam txiv hmab txiv ntoo qhuav, ntsev thiab vanillin (mus saj). Preheat qhov cub kom 180 degrees. Peb hla lub tsev cheese los ntawm ib tug nqaij grinder. Qhuav butter thiab tuav qe nrog qab zib. Ntxuav thiab qhuav lub raisins. Lubricate ib lub tais ci tshwj xeeb, sib tov qe nrog tsev cheese, butter, raisins thiab semolina. Ntxiv ntsev thiab vanilla. Tag nrho cov no yog lossi tov nrog ib tug spatula ua los ntawm ntoo. Lub resulting loj yog nteg tawm nyob rau hauv ib tug pwm, leveled thiab evenly greased nrog qaub cream. Ci kom txog thaum lub teeb xim av crust tshwm. Pab nrog qaub cream.

Noj hmo: ntses patties siav hauv lub lauj kaub qhuav (59 kcal).

Comment 3

1. Ua noj porridge zoo dua nrog mis nyuj lossis nrog nws ntxiv. Mis txhawb kev nqus ntawm cov protein uas muaj nyob rau hauv cereals. Qhov no tso cai rau noj zaub mov txawv. Yuav tsis muaj teeb meem nrog calories kom poob phaus, thiab yav tom ntej koj yuav los rau qhov txiaj ntsig zoo tshaj plaws.
2. Ua noj tsev cheese casserole nrog cov ntsiab lus qab zib tsawg kawg nkaus.
3. Ntxiv cov zaub mov nrog tsawg kawg ob lub txiv hmab txiv ntoo ib hnub.

Thursday

Rau pluas tshais: millet (125 kcal).

Rau noj su: herring thiab qos yaj ywm kua zaub (89 kcal).

Peb noj 6 qos yaj ywm me, 250 grams herring fillet, 4 tbsp. spoons ntawm universal kua zaub hnav khaub ncaws. Boil 2.5 liv dej, tev lub qos yaj ywm, txiav mus rau hauv ib daim hlab. ATpeb xa lub universal kua zaub hnav khaub ncaws rau hauv dej, boil rau 5 feeb, ntxiv ntses fillet txiav rau hauv pieces ua ntej. Ua noj rau 15 feeb, peb sim, yog tias tsis muaj ntsev txaus, ntxiv rau nws. Tua tawm. Sprinkle nrog tshuaj ntsuab.

Rau ib tav su khoom noj txom ncauj: tsev cheese casserole (243 kcal).

noj hmo: tub nkeeg cabbage yob thiab radish, celery thiab dib zaub xam lav (147 kcal / 48 kcal).

Notes: ua noj tub nkeeg cabbage yob, noj ob feem peb ntawm ib khob mov, 800 grams ntawm mix (nqaij nyuj thiab nyuj) minced nqaij, medium-qhov loj qhov me carrots thiab dos, 500-700 grams cabbage, 4. tbsp. spoons ntawm lws suav sauce, ib nrab ib liter ntawm qaub cream, ib teaspoon ntsev, ib nrab ib spoonful ntawm av dub kua txob thiab breadcrumbs. Yog li, peb muab cov nqaij minced, ncuav finely tws dos rau hauv nws, ntxiv ib co ntsev thiab kua txob. Peb sib tov. Ntxiv pre-boiled thiab qhuav mov. Finely grate lub ntxuav carrots thiab ncuav rau hauv minced nqaij. Shred lub cabbage kom finely li sai tau, dipped nyob rau hauv boiling dej thiab cia nws nyob ib leeg rau 3 feeb. Ntsev, kua txob. Peb tsim cov cutlets loj. Koj yuav tsum tau txog 18 daim. Dov lub resulting cutlets nyob rau hauv breadcrumbs, Fry tshaj high tshav kub kom txog thaum Golden xim av crust tshwm. Cia peb pib ua cov ntses. Sib tov qaub cream nrog lws suav sauce, ntsev, ntxiv ib nrab ib khob dej. Muab yav tas los tsim cabbage yob rau ib daim ntawv ci (sib sib zog nqus) nyob rau hauv qhov cub, ncuav lub sauce. Ci rau 45 feeb ntawm 180 degrees.

Comment 4

Daim ntawv qhia rau kev poob phaus nrog calories hauv ib lub lis piamkev noj zaub mov yuav tsum tau xaiv nrog rau cov ntsiab lus tsawg kawg ntawm ntsev. Kev siv nws yuav tsum raug txo mus rau 7 grams tauj ib hnub.

Friday

Rau pluas tshais: barley porridge (96 kcal).

Rau noj su: herring thiab qos yaj ywm kua zaub (89 kcal).

Rau ib tav su: mov pog nrog tws txiv apples (92 kcal).

Peb noj ib liter ntawm mis nyuj, 1 khob mov (ib ncig), 3-4 txiv apples, 10-15 grams butter, 1 qe, qab zib thiab ntsev (mus saj). Ua noj, stirring tas li, mov porridge kom txog thaum thickened nyob rau hauv cov mis nyuj, ntxiv roj rau nws ib feeb los yog ob ua ntej nws yog npaj txhij. Txiav txiv apples rau hauv slices. Peb muab ib lub tais ci tshwj xeeb, grease nws nrog butter. Peb kis ib nrab ntawm cov porridge siav, theem nws. Peb kis tau cov txiv apples rau ntawm porridge, uas peb rov npog nrog cov porridge ntxiv. Yeej lub qe, sib tov nrog 50 grams mis nyuj, ncuav lub pog nrog lub resulting sib tov. Peb xa nws mus rau qhov cub ntev tshaj li ib nrab teev, kom txog thaum cov txiv apples zoo reddened.

noj hmo: tub nkeeg cabbage yob thiab radish, celery thiab dib zaub xam lav (147 kcal / 48 kcal).

Comment 5

Porridge yog qhov pib zoo rau hnub. Nws pab digestion. Thiab cereals puv nrog cov ntsiab lus tseem ceeb.

Hnub Saturday

Rau pluas tshais: salmon ntses sausages nrog rye bread (131 kcal).

Peb noj 0.4 kg. salmon fillet, 2 qe, ib pawg ntawm dill thiab parsley, kua txob thiab ntsev (mus saj). Txiav rau hauv me me squares ntses thiab tws zaub, nrog rau qe, kua txob thiab ntsev, puree nyob rau hauv ib tug blender. Peb nteg tawm 3 tbsp. tablespoons ntawm resulting loj ntawm cling zaj duab xis20 cm ntev, qhwv hauv daim ntawv ntawm cov khoom qab zib. Chav rau 20 feeb (hauv ob chav boiler lossis qeeb cooker).

Rau pluas su: spinach thiab meatball soup (74 kcal).

Peb noj 2 liv ntawm nqaij qaib broth, ib nrab ib kilogram ntawm minced nqaij qaib thiab spinach, 1 qe, 150 grams ntawm zoo pasta, 1 carrot, 30 grams grated cheese, 2 cloves ntawm crushed qej, 100 grams ntawm mov, 2 tbsp. tablespoons tws parsley thiab zaub roj, ntsev, dill thiab kua txob (mus saj). Sib tov qhob cij crumbs, tws parsley nrog minced nqaij thiab grated cheese. Sib tov lub qe zoo nrog ntsev (mus saj) thiab qej. Ntxiv lub resulting loj rau minced nqaij, sib tov. Peb ua me me meatballs, muab tso rau hauv ib daim ntawv ci nrog parchment. Ci hauv qhov cub ntawm 180 degrees rau 15 feeb. Tom qab ntawd, txiav cov carrots rau hauv me me cubes, sauté kom txog thaum Golden xim av tshwm. Ntxiv rau yav tas los npaj boiling broth, noj rau 5 feeb, ntxiv pasta muaj, muab spinach, noj tib tus nqi, ntxiv meatballs, coj mus rau ib tug boil. Tua tawm. Ntxiv tws dill thiab txuj lom (mus saj). Sprinkle nrog cheese ua ntej noj.

Rau ib tav su: mov pog nrog tws txiv apples (92 kcal).

noj hmo: Txoj kev mus rau lub plawv nqaij nrog buckwheat porridge thiab coleslaw nrog txiv apple 252kcal / 115kcal / 47kcal).

Peb noj ib thiab ib nrab kilograms ntawm ntshiv nqaij npuas, peb cloves ntawm qej, 2-3 tbsp. spoons ntawm lws suav muab tshuaj txhuam los yog ketchup, kua txob, ntsev thiab lwm yam txuj lom (mus saj). RUB cov nqaij nrog txuj lom thiab khoom nrog qej. Tawm rau ib teev. Qhwv nrog ob txheej ntawm ntawv ci. Ci hauv qhov cub ntawm 200 degrees rau 2 teev. Tshem tawm, nthuav tawm, lub tsho tiv no nrog ketchup. Xa rov qab mus rau qhov cub rau 20 feeb, tau txais. Xyuas seb nws puas npaj txhij. Yog tias tsis yog, cov kua txiv kab ntxwv liab yuav raug tso tawm ntawm qhov chaw puncture. Thaum npaj txhij, kua txiv yuav ntshiab.

Comment 6

1. Thaum xaiv cov zaub mov noj kom poob phaus nrog calories, nws tseem ceeb heev kom tsis txhob hnov qab txog zaub. Qhov no ua kom lub cev tau txais cov micronutrients txaus.
2. Zaub mov los ntawm cov ntses liab (salmon, salmon) pab txhawb lub cev saturation nrog polyunsaturated fatty acids.
3. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov zaub mov noj kom poob phaus nrog calories yuav pab daws, tab sis tseem yuav tsum muaj ntau yam thiab qab ntxiag rau lub plab thiab qhov muag.

Sunday

Rau pluas tshais: poached qe hauv dej nrog vinegar (157 kcal).

Peb noj nqaij qaib tshiab, 2 tbsp. tablespoons vinegar, ib liter dej, ib tug skimmer, ib tug ntoo diav los yog spatula thiab ib tug 1-2 liter saucepan. Sau ib lub taub loj saucepan nrog boiling dej mus rau qhov siab ntawm 5 cm saum toj no hauv qab, ntxiv vinegar. Peb txo qe mus rau hauv maj mam boiling dej rau 10 vib nas this, tshem tawm. Peb tawg lub plhaub, yog li ntawd qhov tawg yog txawm li cas los xij. Peb nqa lub qe tawg kom ze li sai tau rau cov dej npau npau, ncuav cov ntsiab lus ntawm lub plhaub rau hauv dej. Ua tib zoo twist lub qe ncuav raws ntug ntawm lub saucepan, tsim kom muaj qhov zoo li lub funnel hauv dej. Peb tawm lub qe kom boil rau 4 feeb, tshem tawm nrog ib tug slotted diav thiab txo nws mus rau hauv dej txias. Ua tib zootxiav tawm cov protein strands uas tau tsim thaum lub sij hawm poaching. Cov qe no tuaj yeem khaws cia rau hauv lub tub yees hauv lub thawv dej txias txog li peb hnub. Txhawm rau rov ua kom sov, dipped hauv dej kub heev nrog ntsev ntsev rau ib feeb.

Rau pluas su: spinach thiab meatball soup (74 kcal).

Rau ib qho khoom noj txom ncauj: tsis muaj ci txiv kab ntxwv ncuav mog qab zib nrog tsev cheese (291 kcal).

Peb noj 0.4 kg ntawm shortbread ncuav qab zib, 0.2 kg ntawm butter, 2 tbsp. diav gelatin thiab 3 tbsp. tablespoons qab zib, 3 nruab nrab txiv kab ntxwv, 0.3 kg ntawm 15% tsev cheese, 150 ml ntawm fatty 20% qab zib, ib daim ntawm chocolate (rau kho kom zoo nkauj). Ncuav gelatin rau hauv 0.2 liv dej, do nws ib ntus rau ib teev, ua tiav qhov siab tshaj plaws. Peb sov, nplawm tas li, cov khoom tshwm sim ntawm qhov hluav taws kub me me txog 80 degrees, lim los ntawm cheesecloth. Peb tos kom txog thaum cov khoom txias. Grind lub ncuav qab zib mus rau lub xeev hmoov. Peb ncuav nws mus rau hauv ib daim ntawv tshwj xeeb, ncuav nws nrog melted butter rau ob peb. Sib tov qaub cream, tsev cheese, tshuaj gelatin thiab qab zib. Yeej kom txog thaum homogeneous creamy loj, kom txog thaum tsis muaj lumps nyob rau hauv lub curd. Ncuav lub crumbs ncuav rau hauv pwm nrog lub resulting sib tov. Peb ntxuav cov txiv kab ntxwv, txiav rau hauv voj voog, muab tso rau hauv ib lub cream. Peb muab lub ncuav mog qab zib tso rau hauv lub tub yees rau 6 teev, tsawg kawg - rau 4. Peb muab nws tawm, nphoo nrog chocolate chips.

noj hmo: Txoj kev mus rau lub plawv nqaij nrog buckwheat porridge thiab coleslaw nrog txiv apple 252kcal / 115kcal / 47kcal).

Comment 7

Sweet is delicious. Thiab yog hais tias nws yog qab zib - tsev cheese thiab txiv hmab txiv ntoo, ces nws tsis yog tsuas yog cua, tab sis kujpab tau, vim nws yog vitamin C hauv nws daim ntawv purest.

Kev xaiv hauv txhua yam

Tsim cov zaub mov noj kom poob phaus ntawm koj tus kheej lossis siv cov khoom npaj ua tiav yog qhov kev xaiv ntawm txhua tus neeg. Thiab nws tsuas yog nyob ntawm qhov muaj kev xav, lub sijhawm thiab peev nyiaj txiag. Cov tais diav uas muaj calorie tsawg dua qab qab, qhov ntau txaus siab koj yuav pauv koj cov zaub mov li ib txwm rau lawv. Qhov ntau refined cov zaub mov txawv rau cov zaub mov noj kom poob phaus, qhov ntau txaus siab koj yuav ua raws li kev noj haus, thiab raws li, cov txiaj ntsig zoo dua koj yuav ua tiav.