ZAUB MOV TXAWV noj qab nyob zoo cov khoom noj. Healthy ntawv qhia zaub mov rau ib lub lim tiam

Yuav kom noj qab haus huv yog muaj zog, thiab xav tias ib tug yuav tsum kom muaj ib tug noj qab nyob zoo txoj kev ua neej. Qhov tseeb yog undeniable. Qhov ntawd kuj muaj xws li lub tswvyim ntawm "txoj kev ua neej"? Tsis kam ntawm phem kev qias? Yog. Ce? Tsis tas li ntawd muaj tseeb. Tab sis tseem ceeb heev qhov link hauv cov zajlus kom saw yog khoom noj kom zoo. Nws yog ib qhov tswvyim peb yuav sib tham txog nyob rau hauv no tsab xov xwm. Los ntawm no tus nyeem ntawv yuav kawm tau li cas los tsim ib tug kuas zaub mov noj qab nyob zoo khoom noj khoom haus cov zaub mov txawv rau tag nrho tsev neeg. Cov ntaub ntawv muab yuav pab tau koj kom koj noj cov zaub mov yog tsis tsuas qab, tab sis kuj tseem ceeb rau tus kab mob.

Yuav ua li cas mus pib ib lub noj qab nyob zoo noj cov zaub mov?

Ntawv qhia zaub mov (zaub mov txawv) rau ib lub lim tiam - qhov no yog thawj kauj ruam nyob rau hauv txoj kev hloov ntawm kev noj qab nyob cov khoom noj. Nws yuav tsum tau nyob rau txhua txhua lub lim tiam. Lub xya-hnub noj cov zaub mov yuav tsum muaj xws li tag nrho cov tsim nyog rau ib txwm hauj lwm ntawm lub cev ntsiab. Rau kom yooj yim, thov tsim ib phau qhov twg koj yuav sau tag nrho cov ntaub ntawv tsim nyog: lub txhua hnub khoom noj, ua noj ua haus cov zaub mov txawv kev noj qab nyob cov khoom noj, ib daim ntawv teev uas yuav tsum tau cov khoom thiab lawv calorie rooj.

Qhov tseeb ntawv qhia zaub mov: yog dab tsi?

Cua thiab noj qab nyob zoo khoom noj khoom haus (cov zaub mov txawv yuav hais hauv qab no) feem ntau muaj ib tug tsib-lub sij hawm khoom noj khoom haus kom tsawg. Thaum lub sij hawm noj tshais, lub cev yuav tsum tau sau nrog qeeb carbohydrates, uas muab lub zog rau tag nrho ib hnub. Qhov no tej zaum yuav ib daim ntawm xim av mov ci nrog butter, cereal, tshuaj yej nrog koj niam. Noj su (khoom noj txom ncauj) - lub sij hawm no rau lub txais tos ntawm tshiab txiv hmab txiv ntoo los yog zaub nyias. Noj su yuav tsum nourishing tab sis tsis hnyav. Thaum lub sij hawm no ntawm lub hnub koj yuav tau noj protein thiab ib tug me ntsis roj thiab carbohydrates. Cov ntawv qhia zaub mov yuav muaj xws li cov kua zaub, hau nqaij los yog patties steamed zaub, stewed txiv hmab txiv ntoo los yog unsweetened tshuaj yej. Nyob rau hauv lub yav tav su (tav su cov tshuaj yej) yog pom zoo kom tsawg ntawm cov khoom noj siv mis thiab txiv hmab txiv ntoo. Noj hmo yuav tsum tsis txhob tshooj lub plab hnyav khoom noj khoom haus. Thaum lub sij hawm no ntawm lub hnub koj yuav tau noj ib tug me me npaum li cas ntawm cov zaub cov rog, cov nqaijrog, carbohydrates. Noj cov zaub mov yuav muaj xws li ntawm boiled ntses, nqaij, steamed, stewed txiv hmab txiv ntoo. Ntau nthuav dav noj qab nyob zoo khoom noj khoom haus cov zaub mov txawv rau ib lub lim tiam sib tham txog nyob rau hauv lub tom ntej no seem.

breakfasts

Oatmeal nrog qhuav txiv hmab txiv ntoo

100 g ntawm oat plaub ya ri sau ob khob dej thiab muab tso rau hau. Boil lub preform ntawm txog 10 feeb. Pre-Tsau nyob rau hauv dej kub ntawm ib tug puv tes ntawm txawv qhuav txiv hmab txiv ntoo (apricots, raisins, prunes). Ntws kua los ntawm lawv thiab nkag mus rau hauv ib tug ib niag pawg nyob rau theem kawg ntawm kev npaj. Txias lub phaj. Ua ntej siv, ntxiv ib me ntsis zib ntab rau kho.

Buckwheat porridge nrog mis nyuj

Ib nrab ntawm ib khob ntawm buckwheat groats, yaug thiab ncuav 200 grams dej. Nqa nws mus rau lub rwj thiab ces simmer nyob rau hauv lub hau kaw rau txog 15 feeb. Tom ntej no, ncuav mus rau hauv ib tug loj iav preform 1 ntawm cov mis nyuj. Tais haus rau lwm 5 feeb thiab tig tawm. Muab porridge brew. Ntxiv rau qhov 1 me me diav ntawm qab zib thiab ib daim ntawm butter.

Omelette nrog cov zaub

Dos, tswb kua txob, taub zucchini, soob, huv si
thiab tau txais tshem ntawm lub noob. Txiav tag nrho cov zaub rau hauv daim me me. Fry lawv nyob rau hauv cov roj. Brown thawj hneev, ces ntxiv mus rau squash thiab kua txob. Qhov tseeb muab soob. Ib tug parison simmer rau txog 10 feeb. Whisk lub qe nrog ntsev thiab ncuav nyob rau hauv sab saum toj ntawm zaub. Kib ib omelet nyob rau hauv ib tug qeeb hluav taws rau ntawm ib sab, thiab ces ntxeev mus rau lwm yam. Lub tiav lawm zaub mov ywg dej nrog tshiab zaub txhwb qaib thiab dill.

Ntses ci nyob rau hauv lws suav kua

Daim catfish, tilapia los yog Blue nrog ntsev thiab ib tug me ntsis kua txob. Sov cov roj nyob rau hauv ib pab yias thiab kib lub slices ntawm lws suav thiab nyob rau hauv nws. Ncuav nyob rau hauv ib txheej daim ntawv mus rau txiv lws suav nyob rau hauv lub qhov cub thiab ntsev rau lawv. Sab saum toj qhov chaw ntses daim. Sprinkle lawv nrog tws parsley. Qhov seem txiv lws suav muab tso rau hauv cov ntses. Hnav ris tsho nws nrog qaub khov rau sab saum toj, sprinkle nrog grated cheese. Ntsev thiab kua txob phaj. Muab ib tug duab nyob rau hauv lub qhov cub, rhuab mus rau 180 degrees. Ci ntses rau 40 feeb.

Taub dag porridge nrog pias

200 g ntawm pias rinsed thiab ntws mus tshuam rau lub lauj kaub. Nrog taub dag (300g) kom tshem tawm cov tev thiab tshem tawm cov noob therefrom. Txiav lub zaub sis plawv hniav mus rau hauv me me pieces thiab muab tso rau hauv pias. Ncuav cov khoom 200 grams ntawm dej kub, ntxiv ntsev thiab muab tso rau hauv hluav taws. Tom qab boiling, tshem tawm cov tais diav los ntawm nws lub ua npuas ncauj cover. Thaum uas tsis muaj tshav kub mus rau qhuav dej. Tom qab ncuav nyob rau hauv ib tug lub lauj kaub ntawm kub mis nyuj. Tais noj rau lwm 10 feeb thiab tig tawm. Ua ntej siv mush sprinkled nrog qab zib.

cheese casserole

Zaub mov txawv kev noj qab nyob noj cov zaub mov yuav tsum muaj xws li cov tais diav raws li cheese. Yuav ua li cas mus ua noj noj qab nyob zoo thiab cua paj npleg tawm ntawm nws, thiab peb kawm tau los ntawm qhov kev piav qhia. Nyob rau hauv ib lub tais, sib tov lub tshiab cheese los yog tsev cheese (400 g) nrog semolina (2 loj yeem) thiab qab zib (3 loj yeem). Cov khoom ntxiv 1 qe. Twb kom huv si tov. Lub hauv qab ntawm daim ntawv no yog kho nrog butter thiab sprinkle nrog breadcrumbs. Muab nws nyob rau hauv ib tug ntau ntawm cov khoom thiab tus. Sab saum toj dawb paug roj cream. Ci casserole nyob rau hauv ib qhov cub nyob ib kub ntau ntawm 200 degrees txog 40 feeb.

Qhaub cij ntawm wholemeal mov nrog nqaij, zaub thiab cheese

Slices cov mov ci maj mam kilned nyob rau hauv ib tug lub ci qhob cij. Nyob rau hauv ib lub tais, sib tov roj tsev cheese (200 g), hiav txwv ntsev. Qhov no kuj yaj thiab muab tso rau lub pre-siav pobkws thiab taum mog. Zaub tsuav thiab ncuav nyob rau hauv lub hwv thiab zaub loj. Txiav mus rau hauv me me slices ntawm boiled nqaij qaib, qaib cov txwv. Tov tag nrho cov khoom xyaw. Pate Kis mov slices.

Tag nrho cov tais diav yog dej num raws li "noj qab nyob zoo khoom noj khoom haus". Noj tshais, ua noj ua haus cov zaub mov txawv rau cov uas koj saib yuav qab thiab noj qab nyob zoo pib mus rau lub hnub rau ob qho tib si ib tug neeg laus neeg ntawm tsev neeg thiab cov me nyuam.

Noj su: khoom noj txom ncauj vitamin

Yog li ntawd hais tias lub cev ua num nquag, nws yog tsim nyog mus rau replenish nws lub zog mov los ntawm kev noj tej zaub mov zoo nyob txog 10 teev ntawm lub hnub. Qhov ntawd yuav pab raws li ib tug khoom noj txom ncauj ntawm lub sij hawm no? Xav txog lub xya xaiv rau tau ob tshais:

1. Kua, pear, Quince.
2. Ib tug puv tes ntawm qhuav apricots, raisins.
3. Kua Mis Nyeem Qaub los yog hwv.
4. Ceev.
5. Tshiab grated carrots nrog kua.
6. Ib tug hlais cov cheese.
7. Txiv quav ntswv nyoos.

Variants ntawm cov thawj cov tais diav

Lenten kua zaub

700 g ntawm sauerkraut, 2 tbsp. l. ntawm zaub roj thiab 100 g ntawm dej nyob rau hauv lub lauj kaub mix. Nws qhov chaw nyob rau hauv qhov cub thiab ua noj rau 2 teev nyob rau hauv 130 degrees. Nceb rhaub thiab lim. Kib lub dos thiab carrots, thiab tom qab lawv, ntxiv nceb. Simmer zaub thiab nceb quarter ntawm ib teev thiab ncuav lub workpiece nyob rau hauv lub lauj kaub rau zaub qhwv. Tov tag nrho cov khoom xyaw thiab tawm mus rau infuse. Boil lub mushroom broth. Nws Hloov zaub workpiece. Ntsev thiab kua txob mus saj lub phaj. Simmer lub kua zaub rau lwm ib nrab teev on tsawg tshav kub. Sprinkle zaub mov nrog greenery.

Mushroom kua zaub

Nyob rau hauv sunflower roj kib dos slices thiab nceb. Cov nqaij qaib broth haus qos yaj ywm. Ntxiv cov nceb thiab dos kua zaub. Rhaub tais 10-15 feeb. Ib feem ntawm cov kua ntws thiab khoom hnyav zom rab. Yog hais tias tsim nyog ntxiv broth. Ntsev lub kua zaub mus saj, sprinkle nrog tshuaj ntsuab.

zaub kua zaub

Nrhiav rau cov lus qhia nyob rau hauv "Healthy zaub mov rau cov me nyuam"? Zaub mov txawv ntawm cov thawj tais diav, hais hauv qab no, yuav nplua koj zoo kawg nkaus. Kua zaub, siav raws li nws, yuav tsum tau tsis tsuas qab, tab sis kuj zoo nkauj, ua tsaug rau lawv cov neeg muaj yeeb yuj zaub.

Boil lub nqaij qaib broth. Nws muab tso rau qos yaj ywm, tsuav nqaij. Nyob rau hauv cov roj kib dos, qab zib kua txob thiab zaub ntug hauv paus. Thaum cov qos yaj ywm siav, ntxiv cov kua zaub tshiab ntsuab taum mog thiab zaub los ntawm lub lauj kaub. Coj mus rau boiling zaub mov thiab tawm. Sprinkle lub kua zaub zaub, lub caij nrog ntsev mus saj.

pob ntseg

Txoj kev noj qab nyob zoo noj cov zaub mov txawv yuav tsis ua li cas tsis xws li ib tug tseem ceeb cov khoom, zoo li ib tug ntses. Peb muab rau koj mus ua noj qab thiab noj qab nyob zoo kua zaub.

Ntxuav, hnyiab ntses muaj roj tsawg ntau yam nyob rau ib tug npaum li ntawm 1 kg (ruff, perch, burbot), noj kom txog thaum ua li cas. Ces tshem tawm nws los ntawm lub broth. Lim cov kua thiab ib zaug dua muab rau hluav taws. Nws ntxiv lub qos yaj ywm, dos thiab carrots. Thaum cov zaub rhaub, ncuav ib tug puv tes ntawm ntxuav pias. Simmer lub kua zaub kom txog rau thaum nws yog npaj txhij. Ntses pub dawb los ntawm cov pob txha thiab muab tso rau nws nyob rau hauv lub broth. Boil lub kua zaub thiab tig tawm. Pab nrog zaub.

borsch

Nyob rau hauv lub boiling broth rau muab tso rau lub beets, txiav mus rau hauv ib daim hlab, thiab qos yaj ywm - tsuav nqaij. Nyob rau hauv sunflower roj kib soob refuelling ntawm dos, zaub ntug hauv paus thiab txiv lws suav. Thaum lub zaub nyob rau hauv lub lauj kaub yog yuav luag npaj txhij, muab tso rau lawv shredded qhwv. Boil lub kua zaub rau 10 feeb. Thaum kawg, ntxiv lub hnav khaub ncaws thiab tshuaj ntsuab. Pab nrog qaub cream.

Kua zaub nrog lentils

Lub ntxuav thiab pre-soaked lentils ncuav rau hauv boiling dej los yog Tshuag. Rhaub nws rau txog ib nrab ib teev. Ces ntxiv lub qos yaj ywm nyob rau hauv ib saucepan. Nyias ua raws li kib zaub ntug hauv paus thiab dos. Thaum cov qos yaj ywm siav, ncuav nyob rau hauv zaub broth los ntawm lub lauj kaub. Boil lub kua zaub thiab tshem tawm los ntawm tshav kub. Ntsev, kua txob thiab tshuaj ntsuab, ntxiv mus saj.

Qab zib ntawm cov zaub paj

Nyob rau hauv lub lauj kaub sib sib zog nqus kib dos. Yuav kom qhov no, ntxiv zaub paj thiab ib nrab ib khob ntawm cov dej. Simmer rau kaum tsib feeb. Tom ntej no ncuav turmeric thiab ntxiv cov dej raws li xav tau. Tais simmer rau lwm 10 feeb. Tom ntej no, zuaj tag nrho cov khoom loj rab.

Main tais diav

Zaub mov txawv kev noj qab nyob cov khoom noj, uas yog, lub ntsiab tais diav, yuav tsum muaj xws li ntawm cov protein cov khoom noj - nqaij los yog ntses. Qhov no tej zaum yuav raws li ib daim ntawm siav khoom thiab steamed. Nws yog ua tau mus ua ib tug preform therefrom li cutlets los yog meatballs. Nqaij yog tsim nyog los siv uas tsis muaj roj ntau ntau yam: nqaij qaib, qaib cov txwv, nqaij nyuj, luav. Lub nyiam muab rau ntses pike-nqaj ntoo, mullet, perch, ershu.

yav tav su noj khoom txom ncauj

Nyob rau hauv lub yav tav su, thaum ua ntej noj hmo yog tseem deb, yuav tsum tau ua ib tug me ntsis khoom noj txom ncauj. Nws yuav muaj xws li cov nram qab no cov khoom (ib tug ntawm lawv):

1. Kefir, yogurt.
2. Zaub zaub xam lav.
3. Citrus.
4. Txiv hmab txiv ntoo nyias.
5. Dried txiv hmab txiv ntoo.
6. Bun.
7. Milkshake.

Healthy noj mov: noj hmo (zaub mov txawv)

Xya xaiv ib qho yooj yim, tab sis nyob rau tib lub sij hawm hais ib tug noj noj hmo rau.

1. Meatballs steamed.
2. Vegetarian pilaf.
3. Mashed qos yaj ywm.
4. Ci Lws.
5. Buckwheat porridge.
6. Steamed zaub.
7. Taum puree.

xaus

Zaub mov txawv muab nyob rau hauv no tsab xov xwm yuav pab ua rau koj cov zaub mov thiab pab tau, thiab cua. Cov kev xaiv tais diav yog heev rau txhua lub limtiam ntawv qhia zaub mov. Koj yuav tau hloov nws rau koj los. Qhov loj tshaj plaws yog rau lo ua noj ua haus hom kev kawm thiab tsuas noj noj qab nyob zoo cov khoom noj. Thiab ces koj thiab tag nrho koj tsev neeg yuav noj qab nyob zoo, nquag thiab zoo siab.