Khoom txom ncauj pab tau tswv yim thiab cov kev xaiv

Tag nrho cov noj tshais - cov qub hauj lwm ntawm lub cev kev cog lus rau tag nrho lub hnub. Tab sis muaj ntau yam tsis muaj lub sij hawm noj tshais vim hais tias ntawm cov seem txeej ua hauj lwm uas cuam tshuam cov ua hauj lwm cov txheej txheem: lub plab pib rumble, thiab cov kev xav ntawm kev tshaib kev nqhis ua haus qua ntxi zaub mov noj. Khoom txom ncauj, noj qab nyob zoo thiab cua - qhov no yog dab tsi yuav raug cawm dim los ntawm malnutrition ntawm kev ua hauj lwm. Hauv qab no yog cov khoom noj fortified nrog cov vitamins thiab minerals uas yuav siv tau raws li ib tug khoom noj txom ncauj uas tsis muaj kev txhawj txog qhov tsos ntawm tshaj ceeb thawj.

Yuav ua li cas hom ntawm cov zaub mov yuav tsum tsis txhob siv raws li ib tug khoom noj txom ncauj

Crisps, buns, hotdogs, shawarma thiab burgers - tag nrho cov xam tau tias yog teeb meem cov zaub mov uas ua rau rog thiab noj qab haus huv tej teeb meem. Lawv muaj loj nyiaj ntawm cov roj thiab carbohydrates, uas nkag rau hauv lub cev, ua rau cov txheej txheem ntawm roj hlwb, uas tom qab ua rau koj qhov hnyav nce, lub plawv thiab leeg tshav kab mob.

Pab khoom noj txom ncauj ntawm chaw ua hauj lwm yuav tsum:

• Txhawb tej digestion.
• Them tib neeg lub zog rau tag nrho ib hnub.
• Kom ua tau raws cov kev tshaib kev nqhis.
• Tsis muaj-calorie.

Nws yog tsis tsim nyog kiag li tsis tuaj kawm ntawv nyob rau hauv snacking nqaijrog thiab carbohydrates, tsuas mob - lawv yuav tsum tau tseeb.

tsev cheese

Qhov no fermented mis nyuj - ib tug noj qab nyob zoo, qab noj khoom txom ncauj. Nws muaj cov protein ntau casein, sai sai absorbed ntawm lub cev. Calcium muaj nyob rau hauv lub hwv, ib tug nyhuv lig rau cov pob txha ntaub so ntswg, solidifying thiab pub rau lawv.

Vim lub fact tias nyob rau hauv tsev cheese muaj tsiaj muaj roj, nws yog suav tias yog ib tug noj khoom. Tsis xav mus yuav tsev cheese, cheese curds - feem ntau nyob rau hauv lawv pab tau, yog mis nyuj rog yog hloov los ntawm tsawg-zoo zaub (palm, rapeseed roj), yuav ua tau rau kem plab.

Undershot, pab tau thiab noj tej zaum yuav muaj xws li hwv nyob rau hauv ua ke nrog nrog zaub, txiv hmab txiv ntoo los yog tshuaj ntsuab. Calorie ntau ntau 100 grams muaj roj tsev cheese yog 230-240 kcal.

mov ci

Qab crispbreads yog ib qho zoo heev lwm txoj rau khob cij thiab crackers. Calorie lawv muaj kwv yees li tib yam li mov ci, tab sis tseem nws yog ntau npaum li cas pab tau. Sai sai los siav koj tshaib plab, nws tsis ua mob noj qab haus huv, pab mov. Pab khoom noj txom ncauj yog ib qho nyuaj rau xav txog tej yam tsis muaj cov khoom no, uas yog tsim los ntawm cov kev noj haus fiber, amino acids, fiber, vitamins thiab minerals.

Thaum xaiv cov breads, koj yuav tsum ua tib zoo xav txog lub pob, raws li ib co manufacturers nyob rau hauv lub guise ntawm ib tug pab tau cov khoom feem ntau yog muag kib crackers, richly flavored nrog rau txuj lom thiab preservatives. Qhov tseem pab tau lub ncuav no yog:

• Multizernovye (calorie - 300-350 kcal ib 100 grams).
• Nplej thiab buckwheat (250-280 Kcal ib 100 grams).
• Tag nrho cov grain (280 kcal ib 100 grams).

Yog hais tias tam sim no nyob rau hauv nyob tus yeees ntawm breads hmoov, poov, butter los yog roj margarine, ces yuav zoo li ib yam khoom yog tsis nqi nws, vim hais tias cov kev siv ntawm nws nyob rau hauv khoom noj khoom haus yuav tsis coj tej yam zoo.

muesli

Khoom txom ncauj, noj qab nyob zoo thiab noj - ib tug sib tov ntawm neeg, cereals thiab qhuav txiv hmab txiv ntoo. Muesli yuav tau sau nrog dej dawb, mis nyuj, kefir, yogurt, kua txiv los ntawm cov khoom no yuav tsis ua mob heev. Zoo cereals muaj whole grains, ib co hom ceev, thiab qhuav txiv hmab txiv ntoo.

Nws yog ib nqi sau cia hais tias lub pab khoom noj txom ncauj rau poob phaus yuav tsum tsis txhob muaj li ntawm cereals uas muaj qab zib cov ntsiab lus (cov khoom uas muaj zib ntab glazed txiv laum huab xeeb). Tsis tas li ntawd tsis pom zoo rau kev siv raws li ib tug filling tov kua txiv, Lee hnyav thiab qaub cream. Qhov nruab nrab calorific 100 g - 360 kcal.

kefir

Lwm cov mis nyuj cov khoom, nyob rau hauv tsis muaj txoj kev ua tsis tau zoo rau lub hwv. Siv yogurt yuav pab tau tshem tawm toxins los ntawm lub cev, ntxiv dag zog rau ntsha. Haus dej ntxuav cov plob tsis so tswj, muaj ib tug me me laxative nyhuv, yav tom ntej interrupting qab los noj mov.

Calorie 100 g ntawm yogurt yog lig nyob rau ntawm nws cov roj cov ntsiab lus:

• 1 thiab 1.5% - los ntawm 40 mus rau 45 kcal.
• Tsis tshua muaj roj - 30 calorie ntau ntau.
• Qhob yogurt - 60 mus rau 70 kcal.
• 2 thiab 2.5% - los ntawm 50 mus rau 55 kcal.
• 3.2% - 56 kcal.

Nyob rau hauv lub chaw tsim tshuaj paus thiab lub feedstock calorie khoom tej zaum yuav txawv.

Pab khoom rau cov khoom noj txom ncauj: txiv hmab txiv ntoo thiab txiv hmab txiv ntoo qhuav

Cov neeg saib lawv cov luj, kws txawj pom zoo kom noj txiv hmab txiv ntoo thiab berries, raws li zoo raws li qhuav txiv hmab txiv ntoo. Cov muaj xws li:

• Figs (56 kcal / 100 g). Nws yuav pab sib ntaus sib tua rog, tsub kom tus tiv thaiv zog ntawm lub cev.
• Apples (52 kcal / 100 g). Txiv hmab txiv ntoo nplua nuj nyob rau hauv fiber, uas pab txoj kev zom cov zaub mov thiab vitamins thiab organic acids.
• Tsawb (89 kcal / 100 g). Tsawb yog ib qhov chaw ntawm cov khoom noj rau cov nqaij ntshiv muaj 20% ntawm cov hnub uas yuav tsum tau ntawm cov vitamins ntawm pab pawg neeg B, thiab vitamin C.
• Pineapples (50 kcal / 100 g). Nws muaj ib yam khoom uas bromelain, txhawb sai haum ntawm proteins.
• Kuraga (241 kcal / 100 g). Txawm tias lub siab calorie, qhuav apricots yog pab tau qhuav txiv hmab txiv ntoo. Nws yog pom zoo kom siv tau rau cov neeg uas muaj mob ntshav qab zib. Tshuaj muaj nyob rau hauv nws cov muaj pes tsawg leeg, yog muab tshem tawm los ntawm lub cev ntawm tshaj cholesterol, uas pab txoj kev hauj lwm ntawm lub plawv thiab cov hlab ntsha.
• Cherry (50 kcal / 100 g). Noj berries stabilizes lub bowels.
• Blackcurrant (56 kcal / 100 g). Dub txiv hmab txiv ntoo nplua nuj nyob rau hauv vitamin C, currants siv raws li ib tug khoom noj txom ncauj tej kev tiv thaiv.

Variants pab snacking yuav varied raws li xav yuav ua ke raws li txiv hmab txiv ntoo nrog berries thiab qhuav. Ceev ntxiv nyob rau hauv txiv hmab txiv ntoo nyias, cia kom los siav kev tshaib kev nqhis sai.

zaub

Cov caij nyoog zaub, ob qho tib si raws li ib tug nyias muaj nyias ib lub tais los yog raws li ib tug nyias, tag nrho rau snacking. Lawv muaj ib tug uas tsis muaj calorie cov ntsiab lus, yog enriched fiber ntau thiab vitamins. Xws li tus txiv neej ntawv qhia zaub mov yuav tsum tau muaj xws li pab tau zaub noj txom ncauj.

Rau poob thiab noj qab haus huv kev txhim kho yog pom zoo kom siv cov nram qab no zaub:

• Taw dais (86 kcal / 100 g).
• Zaub cob pob (34 kcal / 100 g).
• Dawb zaub qhwv (25 kcal / 100 g).
• Txiv lws suav (18 kcal / 100 g).
• Lws (25 kcal / 100 g).
• Dib (16 kcal / 100 g).
• Radish (19 kcal / 100 g).
• Radish (32 kcal / 100 g).
• Zaub ntug hauv paus (41 kcal / 100 g).
• Kua txob (20 kcal / 100 g).

Ua ke nrog zaub tej zaum yuav tej zaub ntsuab. Zaub txhwb qaib, dill, zaub txhwb - tag nrho cov ntawm lawv yog cov nplua nuj nyob rau hauv antioxidants thiab vitamins, lawv siv txoj kev ntawm daim tawv nqaij, plaub hau, rau tes, muaj ib tug restorative ntxim rau lub cev.

zaub mov txawv

Mini-noj mov, lub teeb xam lav thiab kub tais diav yog ib qho yooj yim los npaj, lawv yog cia nyob rau hauv ib tug teeb meem ntawm feeb. Pab khoom noj txom ncauj, cov zaub mov txawv yog li nram qab no, koj muaj peev xwm ua noj nyob rau tom chaw ua hauj lwm ntawm lunchtime, thiab nyob rau hauv tsev.

Lub tsuas caveat - cov khoom yuav tsum tsuas yog siv tshiab, fatty filling yuav tsis muab ntxiv.

Qhob cij uas qab zib cheese

Rau qhov kev npaj ntawm cov uas tsis muaj roj tsev cheese khoom noj txom ncauj yuav tsum tau, tag nrho grain breads, thiab tshuaj ntsuab (zaub txhwb qaib, chives thiab qej). Cheese mix nrog zaub ntsuab, npaj mix kis rau khob cij.

Nyob rau hauv no daim ntawv qhia, koj muaj peev xwm hloov lub Cheebtsam thiab paub tshiab cov khoom xyaw. Yog hais tias koj ntxiv lub tsev cheese nrog tws lws suav thiab kua txob, ces tau txawm tastier khoom noj txom ncauj.

Qhaub cij nrog nqaij qaib

Khoom txom ncauj, noj qab nyob zoo thiab noj - ib tug nyuaj ntawm pob kws mov ci nrog zaub thiab boiled nqaij qaib mis. Nqaij yog zoo dua los npaj ua ntej ua ntej yuav mus ua hauj lwm. 2 daim me me khob cij rau muab hlais, muab tso rau ib tug ob peb slices ntawm dib, ib tug me ntsis ntsev thiab sprinkle nrog tshuaj ntsuab. Yog hais tias qhov kev kawm, sandwiches yuav sov nyob rau hauv lub microwave qhov cub.

ceev porridge

Oat los yog buckwheat plaub ya ri yog ib qho yooj yim los npaj. Suffice nws mus ncuav rau lawv mus rau hauv ib lub khob, ncuav boiling dej, thiab tom qab ib tug ob peb feeb ib tiav npaj txhij cua noj khoom txom ncauj, ib tug pab tau thiab noj. Lub porridge yuav ntxiv txiv hmab txiv ntoo, neeg rau thiab qhuav txiv hmab txiv ntoo, raws li tau zoo raws li ib daim tiag tiag butter.

Tsis txhob yuav fej porridge vas nthiv zaub mov, vim hais tias nws yog feem ntau los txhim kho lub saj thiab nce txee lub neej lawv ntxiv emulsifiers, stabilizers, flavorings thiab colorings.

Nyias "Caij nplooj ntoos hlav"

Yuav kom npaj cov zaub mov yuav tsum tau:

• 1 dib.
• Tsib zaub qhwv - 50 g
• Ib nrab ntawm tag nrho cov carrots (dua li tub ntxhais hluas).
• Ntsuab dos.
• Txiv roj roj rau hnav khaub ncaws.
• Ntsev mus saj.

Dib txiav mus rau hauv ib daim hlab, carrots grate, sib tov tag nrho cov cabbage, ntxiv dos, ib tug me ntsis roj thiab ntsev.

Qhaub cij nrog ntses

Rau tej khoom noj zoo dua siv ntses roj nplua nuj salmon, salmon los yog trout. Ntses fillets muab tso rau hauv rye khob cij thiab muab rau sab saum toj ntawm lub zaub xas lav los yog dib slices. Ceev, cua thiab nplua nuj khoom noj txom ncauj yog npaj txhij.

Cocktail ntawm yogurt thiab ib tug txiv tsawb

Nyob rau hauv tsev thiab tom hauj lwm raws li ib lub teeb khoom noj txom ncauj muaj peev xwm yuav pab tau siv ib tug dej cawv rau lub hauv paus ntawm kefir. Cov haus dej yog heev yooj yim: txiv tsawb slices yog muab tso rau hauv ib lub khob thiab crushed ib rab, ces ntxiv rau lawv mus rau ib tug iav ntawm tsawg-roj yogurt thiab ib tug pinch ntawm cinnamon. Tag nrho cov meej tov.

Tom chaw ua haujlwm, thaum lub sij hawm koj noj su so, koj yuav caws Mes Kas no ib tug txiv tsawb nrog ib tug nkhaus los yog ib tug diav thiab sib tov nrog kua mis nyeem qaub. Taub hau yuav nco ntsoov yogurt. Lub cocktail yog tsis tsim nyog los ntxiv qab zib - vim cov tsos ntawm cov txiv tsawb sis plawv hniav haus yuav yuav ib nyuag qab zib.

txiv hmab txiv ntoo nyias

Koj yuav muab tej yam zoo ntawm txiv hmab txiv ntoo, ob qho tib si tshiab thiab qhuav.

Dried apricots ntxuav thiab finely chop. Kua tev, txiav mus rau hauv ib daim hlab thiab sib tov nrog qhuav apricots, ntxiv grated carrots. Nyias ris tsho nrog tej yam ntuj tso kua mis nyeem qaub los yog muaj roj tsawg qaub cream.

Ob tug loj txiv tsawb txiav mus rau hauv me me cubes, muab nrog tws figs thiab ncuav ib nrab ib khob ntawm yogurt. Figs muab lub tais tsw thiab aroma ntawm sab hnub tuaj.

qhob granola

Qhob granola yog npaum li cas tsis muaj mob thiab tastier tshaj khw yuav.

Daim ntawv teev cov khoom xyaw:

• Oatmeal - 1 khob.
• Buckwheat cereal - 1 khob.
• Txiv tsawb - 1 pc.
• Kua - 1 pc.
• Txhoov ceev (almonds, walnuts) - 100 g
• Txhoov qhuav txiv hmab txiv ntoo (apricots, figs, raisins los yog prunes) - 100 g
• Dried Txiv puv luj (candied txiv hmab txiv ntoo) - 50 g

Kua grate, txiv tsawb mash nrog ib tug nkhaus. Txiv hmab txiv ntoo mix nyob rau hauv ib lub tais nrog qhuav txiv hmab txiv ntoo, candied txiv hmab txiv ntoo, neeg rau, buckwheat thiab Hercules plaub ya ri. Cov uas ua sib tov yog meej ncab koj ob txhais tes. Ces nteg ci lub ci daim ntawv thiab tso nws nyob rau cereal txheej tsis muaj ntau tshaj li 1.5 centimeters. Muab nyob rau hauv lub qhov cub thiab ci nyob rau ntawm ¹⁸⁰ ° C mus txog rau thaum ib tug sab saum toj browning. Nyob rau hauv cov ntaub ntawv no, hauv lub tais yuav tsum mos thiab me ntsis noo. Npaj muesli, thaum lawv yog tseem kub, txiav mus rau hauv ob peb daim.

Raws li nrog rau ntau pab zaub mov txawv khoom noj txom ncauj, koj yuav tau hloov cov khoom xyaw. Ntxiv koj nyiam txiv hmab txiv ntoo, siv ib tug loj ntau yam ntawm cereals, improvise.

Zaub shawarma nqaij qaib mis

Qhov no zaub mov yog zoo meej rau cov neeg uas hlub nqaij shawarma, tab sis tam sim no nyob rau hauv ib tug zaub mov thiab them tsis taus xws gastronomic Library.

Daim ntawv teev cov khoom:

• Lavash - 1 pc.
• Txiv lws suav - 2 pcs.
• Nyias - 1 daim ntawv.
• Qaib mis (hau) - 100 g
• Zaub - ib tug khub ntawm sprigs ntawm dill thiab zaub txhwb qaib, 2 dos plaub.
• Muaj roj tsawg tsev cheese - 1 diav.
• Kua txob thiab ntsev - mus saj.

Txiv lws suav txiav rau hauv slices, lub caij nrog ntsev thiab kua txob. Nyias thiab nqaij ntuag mus rau hauv ib daim hlab, chop lub zaub ntsuab. Sheet ntawm lavash roj nrog cheese, ces saum nrog zaub, mis, zaub xas lav thiab tshuaj ntsuab. Lub filling evenly tshaj lub tortilla, ces yob nyob rau hauv ib tug PITA yob thiab faib mus rau hauv feem.