Tsim, Lus
Yuav ua li cas yog ib tug noj cov zaub mov? Kwv yees li ntawm xyoo-laus tus me nyuam ntawv qhia zaub mov
Niaj hnub no peb muab rau koj los tham txog dab tsi yog qhov hom ntawm mov xyoo-laus kas. Rau cov loj hlob kab mob yog ib qho tseem ceeb heev rau noj txoj cai, tau tus tsim nyog cov vitamins thiab minerals. Nws qab qab noj yog tam sim no txoj kev, koj yuav tsum tau sim ua kom ntau li ntau ntau yam nyob rau hauv cov khoom noj yuav ua tau.
Peb pib nrog ib tug piav qhia seb cov khoom noj. Ntau cov ntsiab lus txhais hais tias nyob rau hauv cov tswvyim no yog hais txog tsis tau tsuas yog rau cov quantitative thiab zoo tivthaiv, tab sis kuj yog ib tug neeg tus cwj pwm thaum lub sij hawm noj mov. Los yog nqus tau cov ntawv qhia zaub mov yuav tsum tau mus heev tiv, mus faib cov caloric cov ntsiab lus thiab tshuaj muaj pes tsawg leeg. Tam sim no wb tham txog dab tsi koj yuav noj me me cov me nyuam, yog ib tug qauv kev noj haus, yuav qhia rau ib tug tshiab thiab delicious recipes rau lub crumbs.
Yuav ua li cas yuav ua tau peb pub tus me nyuam mos nyob rau hauv ib lub xyoo?
Noj cov zaub mov yuav tsum tau kho txhua xyoo. Scarce tam sim no xav tau ib tug balanced thiab ua kom tiav cov khoom noj. Them mloog mus rau cov muaj pes tsawg leeg thiab zoo ntawm npaj Gourmet zaub mov noj me me, nws muaj feem xyuam rau txoj kev loj hlob thiab kev loj hlob. Tam sim no nws noj cov zaub mov yuav zoo heev nthuav, tshwj xeeb tshaj yog muab qhov tseeb hais tias ib qho kuam me me twb paub qhov saj ntawm "neeg laus" khoom thiab muaj nyob rau hauv lub arsenal ntawm ob peb Zubikov.
Yuav ua li cas yuav muab:
- kasha (buckwheat, mov, oatmeal, pob kws, nplej);
- mis nyuj thiab mis nyuj haus cov khoom (kefir, yogurt, hwv, cheese, butter);
- bakery khoom (khob cij dawb);
- nplej zom;
- broth thiab kua zaub;
- txiv hmab txiv ntoo thiab zaub (carrots, taub, beets, taum, zaub qhwv, apples, apricots, kiwi, txiv duaj, txiv pos nphuab, txiv ntoo qab zib, thiab lwm yam);
- kua txiv, tshuaj yej, kua txiv;
- ntshiv nqaij;
- nqaij qaib siab;
- ntses;
- qe;
- cov dej ntshiab.
Thov nco ntsoov tias cov cereals thiab khoom noj siv mis - yog lub hauv paus ntawm kev noj haus ntawm tus me nyuam. Tam sim no oatmeal yuav tsis zom rau puree lub xeev yuav tsum tau zoo txaus rau seethe lub pob tw.
Khoom noj uas koj yuav tsum tsis txhob muaj xws li lub crumbs nyob rau hauv cov zaub mov:
- Hnyuv Ntxwm muas khoom;
- carbonated dej;
- citrus;
- nceb;
- chocolate;
- ceev;
- semi-tiav lawm cov khoom;
- kaus poom.
khoom noj khoom haus rooj
Cov pom zoo nqi ntawm khoom noj khoom haus rau ib xyoos tus me nyuam yog hais txog 1.2 litres ib hnub twg. Nyob rau hauv tas li ntawd, nws yog tsim nyog los noj mus rau hauv tus account lub nram qab no tswv yim pom zoo nyob rau hauv lub tsev ntawm lub hnub yuav tsum tau (feem pua):
noj tshais | noj su | noj hmo | yav tav su noj khoom txom ncauj |
25 | 35 | 15 | 25 |
Cov me nyuam yaus xwb yuav tsum tau rau txoj kev nyiaj ntawm calorie ntau ntau rau txoj kev loj hlob. Ib kilogram ntawm yuav tsum tau kwv yees li 100 Kcal. Hauv qab no, peb muaj ib tug qauv noj cov zaub mov tus me nyuam ib xyoos rau ib lub lim tiam.
hnub ntawm lub limtiam | Mon | W | cf. | Th | Fri | Sat. | Tshav |
noj tshais | Mis mij nrog cheese, qe, khob cij. | Siab pate thiab qos yaj ywm, mis nyuj, khob cij. | Oatmeal, mis nyuj tshuaj yej thiab qhob cij. | Semolina, qe, tshuaj yej, khob cij. | Rice paj npleg, tshuaj yej, khob cij. | Txiv moj coos paj npleg, tshuaj yej, khob cij. | Herring muab tshuaj txhuam, qos yaj ywm, tshuaj yej, khob cij. |
noj su | Zaub cob pob kua zaub, ntses khoom, zom qos yaj ywm nrog ntsuab taum mog, kua txiv, khob cij. | Taum mog kua zaub, luav nyob rau hauv ib tug soufflé, zaub puree, kua txiv, khob cij. | Kua zaub, zaub xam lav, mashed qos yaj ywm, kua txiv, khob cij. | Kua zaub, tub nkeeg qhwv yob, muffins, tshuaj yej, khob cij. | Kua zaub, meatloaf, mashed qos yaj ywm, kua txiv lws suav, khob cij. | Qaib kua zaub, nqaij qaib, taub dag puree, khob cij. | Cheese kua zaub, nqaij qaib, taub muffin, jelly, khob cij. |
noj hmo | Mashed qos yaj ywm nrog zaub paj, tsev cheese, tshuaj yej nrog cov mis nyuj, khob cij. | Txiv apples ci nrog qhuav apricots thiab raisins, mashed qos yaj ywm, tshuaj yej, khob cij. | Cheese, zaub ntug hauv paus puree, mis nyuj. | Txiv tsawb paj npleg, tshuaj yej, ncuav qab zib. | Tsev cheese, pureed beets thiab apples, khob cij | Cheese, qos yaj ywm, paj npleg, khob cij. | Semolina, qe, mis nyuj, khob cij. |
yav tav su noj khoom txom ncauj | Mis paj npleg, tshuaj yej, ncuav qab zib. | Mis nyuj haus, cheese. | Kua Mis Nyeem Qaub, applesauce, biscuits. | Kua Mis Nyeem Qaub, ncuav qab zib. | Kua Mis Nyeem Qaub, ncuav qab zib, cov kua. | Mis nyuj haus, biscuit, txiv hmab txiv ntoo. | Kua Mis Nyeem Qaub nrog ib cov kua, crackers. |
thaum hmo ntuj | Mis. | Kefir. | Mis. | Kefir. | Mis. | Kefir. | Mis. |
ntawv qhia zaub mov
Yog li ntawd, dab tsi yog qhov noj cov zaub mov? Yuav ua li cas rau tsim ib tug ntawv qhia zaub mov, thiab nyob li cas lub sij hawm koj yuav tau noj? Thov nco ntsoov tias tus me nyuam txav ntau, tau txais ib tug ntau ntawm cov lus tshiab qhia tsim. Nws tam sim no yog tsis txaus niam cov kua mis. Approximate noj cov zaub mov thiab cov zaub mov yuav tsum tshwm sim raws li nram no:
Noj tshais (8:00) | Noj su (12:00) | Khoom txom ncauj (16.00) | Noj hmo (20:00) | Qhov thib ob noj hmo |
Mis los yog porridge, qe, txiv hmab txiv ntoo puree, tshuaj yej thiab qhob cij. | Kua zaub nrog meatballs, zaub puree, kua txiv thiab qhob cij. | Mis los yog mis nyuj ua (mis nyuj, kefir, yogurt, thiab lwm yam), cheese, txiv hmab txiv ntoo thiab biscuits. | Zaub nrog nqaij, jelly, khob cij. | Kua Mis Nyeem Qaub, mis nyuj, mis nyuj porridge los yog pub niam mis. |
noj tswvyim
Noj cov zaub mov hnub ntawm tus me nyuam nyob rau hauv lub xyoo yog ib qho tseem ceeb heev rau saib. Lov txog 4 teev ntawm pub mov noj pab ua hauj lwm li ib tug qab los noj mov. Nyob rau hauv tas li ntawd, nws yog tsim nyog los hloov tus me nyuam mus 4-5 noj mov ib hnub, mus tso tseg rau hauv lub hmo ntuj pub mov noj. Qhov no yuav pab tau lub crumbs thiab npaj rau kindergarten, qhov twg lub tsoom fwv muaj cai heev nruj me ntsis. Lw tswvyim txau looks zoo ib yam li no:
- 8 teev sawv ntxov - noj tshais;
- 12 pm - Noj su;
- 4 pm - tav su cov tshuaj yej;
- 7 pm - noj hmo;
- 10 pm - thib ob noj hmo (thaum mus pw).
nqaij
Peb twb hais txog nrog cov nqe lus nug ntawm yog dab tsi cov khoom noj, coj ib tug yam ntxwv qhia zaub mov. Koj twb pom lub xub ntiag ntawm lub nqaij tivthaiv. Nyob rau hauv qhov teeb meem ntawm kev xaiv ntawm cov nqaij yuav tsum tau mus heev tiv. Zoo tagnrho - yog qhob nqaij (nqaij qaib, qaib cov txwv, luav, nqaij nyuj los yog nqaij menyuam nyuj). Nws yog qhov zoo tshaj plaws xaiv tsis muaj roj (nqaij qaib los yog cov qaib cov txwv ob lub mis, thiab lwm yam).
Zaub mov txawv ntawm tshiab tais diav
Tus thawj daim ntawv qhia - ua los ntawm buckwheat meatballs thiab minced nqaij. Lawv yog cov zoo heev nrog zaub broth. Boil buckwheat, ntws thiab sib tov nrog cov nqaij porridge. Tsim meatballs raus nyob rau hauv boiling broth.
Qab zib ntawm cov nplooj siab. Npaj tsis tshua muaj neeg yooj yim. Tsau mov nyob rau hauv cov mis nyuj sis plawv hniav, daim siab mince. Tov cov khoom xyaw thiab ib tug me ntsis ntsev. Ntxiv ib me ntsis broth los yog dej thiab qhia rau cov kua zaub simmer rau ib tug me ntsis.
Chav ntses ncuav. Dhau cov ntses fillets thiab dos los ntawm ib tug nqaij li. Rau cov txuj lom, ntxiv grated carrots thiab hmoov. Zoo li tus patties steamed rau txog 20 feeb.
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