Ntau tus qauv tswj kev ntseeg tau tsim nyob ib puag ncig khoom noj khoom haus zoo. Qee tus koom nrog nws nrog kev txwv hnyav, thaum lwm tus ntseeg tias cov zaub mov ntawm cov khoom noj kom tsim nyog rau txhua hnub yog kev txaus siab rau cov neeg muaj nyiaj nruab nrab sab saud. Thaum kawg, lwm qhov kev tawm qauv tsuas yog tias tsuas yog cov neeg uas muaj teebmeem kev noj qab haus huv lossis cov rog nyhav dhau los yuav tsum tau noj kom zoo. Puas yog cov qauv tswv yim hais txog PP puas raug? Nws puas yooj yim rau kev nrhiav kom tau noj zaub mov zoo thiab koj tseem muaj dab tsi los tso tseg? Nyeem txog nws hauv peb tsab xov xwm.
Cov kev cai dav dav thiab cov ntsiab cai ntawm kev noj zaub mov zoo
Thawj qhov kev tshawb fawb txog kev noj zaub mov zoo raug sim hauv 1973 hauv Finland. Tau ntau xyoo cov kev sim, hauv thaj av uas kev tshawb fawb tau ua (North Karelia), kev tuag ntawm kev rog, mob ntshav qab zib, thiab cov kab mob plawv poob qis los ntawm 7 zaug. Nov yog ib qho ntawm ntau cov kev tshawb fawb pom tseeb tias yuav tsum ua raws cov qauv ntawm kev noj zaub mov zoo.
Peb coj los rau koj mloog 10 lub hauv paus ntsiab lus uas yuav pab koj tsim cov khoom noj muaj txiaj ntsig zoo rau txhua hnub, hloov koj tus yam ntxwv ntawm kev xaiv zaub mov thiab kev noj zaub mov.
- Kev noj haus. Txhawm rau noj zaub mov zoo, koj yuav tsum muaj tsawg kawg 5 pluas hauv ib hnub. Qhov no yog noj tshais, noj su, noj hmo thiab khoom noj txom ncauj hauv nruab nrab. Nws yog qhov zoo tshaj plaws tias tsis pub ntau tshaj thiab tsis pub tsawg tshaj 2.5 teev dhau ntawm kev noj mov. Txhawm rau kom yooj yim, siv cov ntawv teev npe thiab sau tseg txhua pluas noj kom txog rau thaum qhov kev ua ntu zus tiav.
- Ib qho txawv noj. Noj ntau yam zaub thiab txiv hmab txiv ntoo sib txawv li uas ntau tau. Cov zaub uas koj muaj rau koj cov phaj ntau dua thiab ci thiab xim ntau nws yog, qhov zoo dua.
- Calorie cov ntsiab lus. Cov txheej txheem ntawm kev kwv yees cov calories yog ib tus neeg rau txhua yam kab mob thiab nyob ntawm cov yam ntxwv ntawm cov metabolism. Hloov chaw suav cov calories hauv ib feem twg, pib sau ntawv qhia zaub mov thiab sau tseg hauv nws txhua txhua hnub seb koj noj zaub mov dab tsi thiab ntau npaum li cas, nws cuam tshuam koj li cas, kev xav, thiab kev noj qab haus huv. Yog tias hom no zoo li nyuaj rau koj, siv cov kev pabcuam tshwjxeeb thiab kev siv suav los ntsuas cov calories, tabsis tsis txhob tsom rau lawv. Qhov ntau koj txwv koj tus kheej, qhov nyuaj nws yuav yog qhov koj tau txais PP.
- Hloov cov khoom puas tsuaj nrog cov kev muaj txiaj ntsig. Yuav cov whole grain es tsis txhob qhob cij dawb, xaiv 1-2 lub txiv tsawb tsis txhob ua khoom noj txom ncauj, thiab cereals siv tam sim ntawm cereals tam sim.
- Kev kawm txog cov khoom muaj pes tsawg leeg. Ua tib zoo nyeem cov khoom sib xyaw ua ke koj xaiv hauv cov khw. Yuav cov khoom lag luam nrog cov khoom xyaw ntuj.
- Tsis suav cov khoom lag luam uas tsim kev puas tsuaj. Tej daim, dej qab zib, hnyuv ntxwm, kua txob, mayonnaise, ketchup, cov zaub mov sai yuav tsum tau muab tshem tawm ntawm cov zaub mov mus ib txhis. Mus rau hauv lub tsev loj no nrog daim ntawv teev uantej sau, kom tsis txhob raug ntxias los ntawm ntau yam "kev phom sij".
- Kev nyiam rau cov zaub mov tsis zoo... Noj cov zaub thiab txiv hmab txiv ntoo tshiab ntau dua li cov neeg ua noj.
- Muaj dej ntau nyob rau txhua hnub... Nws raug nquahu kom haus tsawg kawg 2 litres dej nyob rau ib hnub. Haus hauv me me sips, maj mam.
- Yuav tsum noj khoom txom ncauj... Txiv hmab txiv ntoo, txiv ntoo, qhob cij, tsev cheese, thiab lwm yam zaub mov noj uas pab ua kom tshaib plab ntawm pluas noj yog qhov yuav tsum tau ua.
- Txo cov ntsev kom tsawg... Ntsev khaws cov dej ntau hauv lub cev thiab ua rau muaj kev ntxhov siab ntawm lub raum. Kav tsij xyuas seb koj noj ntsev ntau npaum li cas nyob rau ib hnub. Tshem tawm cov khoom noj uas tsis huv hauv koj lub zaub mov, xws li cov ntses qhuav los yog haus ntses. (ntxiv rau seb yuav tso ntsev li cas).
Yuav ua li cas thiaj nrhiav tau txoj cai ntawv qhia zaub mov?
Kev noj zaub mov zoo rau kev ua haujlwm yog lub hauv paus ntawm kev noj qab haus huv thiab zoo.
Txoj cai xaiv zaub mov:
- Muab xam los ntawm cov metabolism hauv paus. Laij cov calories uas yuav tsum muaj rau koj lub cev siv cov qauv laij tshwj xeeb los ntawm Is Taws Nem. Tus nqi ntawm cov calories yog nyob ntawm koj tus tub los ntxhais, hnub nyoog, dhia ua si nruab hnub. Nws tsis yooj yim sua kom poob qis dua tus nqi yam tsawg kawg nkaus tau txais hauv kev suav.
- Suav cov protein tawm mus. Qhov zoo tshaj plaws ntawm cov protein: 1 gram rau ib 1 kilogram ntawm lub cev qhov hnyav. Rau cov neeg uas poob phaus, qhov kev xav tau no yuav tsum yog ob npaug.
- Suav cov rog. Txawm hais tias koj yuag poob phaus, koj tsis tuaj yeem tshem tawm cov rog tawm ntawm cov zaub mov. Hloov lawv nrog cov rog zoo: txiv roj roj, rog rog. Cov txiaj ntsig zoo tshaj plaws hauv ib hnub: 1 g ib 1 kg ntawm lub cev hnyav.
- Suav cov khoom noj carbohydrates. Lawv cov nyiaj yog xam raws tag nrho cov calories ntawm ib hnub. Hauv 1 gram ntawm cov protein thiab carbohydrates 4 kcal, hauv 1 gram ntawm cov rog 9 kcal. Los ntawm kev rho tawm ntawm cov protein thiab rog los ntawm koj cov calories tag nrho, koj muaj pes tsawg cov carbs ib hnub.
Thaum sawv ntxov, nws raug nquahu kom noj zaub mov nplua nuj hauv carbohydrates. Cov no yog cov cereals nrog txiv hmab txiv ntoo lossis zaub. Noj ntau dua fiber ntau yav tav su. Ntxiv cov zaub thiab tshuaj ntsuab rau lub lauj kaub tais diav tseem ceeb.
Ntawv qhia zaub mov xaiv
Rau txiv neej
Cov lus piv txwv ntawm cov ntawv qhia zaub mov noj noj PP zoo rau cov txiv neej nruab nrab:
| Hnub ntawm lub lim tiam | Kev noj haus txhua hnub |
| Hnub Monday | Noj tshais: 1 lub qe hau, buckwheat porridge, zaub xam lav, ntsuab tshuaj yej. Khoom txom ncauj: khob ntawm kefir lossis txiv tsawb. Noj hmo: nqaij hau, zaub qab ntsev, txiv ntseej los yog txiv ntoo compote. Khoom txom ncauj: tshuaj yej ntsuab nrog zaub mov ci los yog ua ncuav. Noj hmo: hau hau los yog ci ntses, zaub xas lav, tshuaj yej ntsuab nrog zib ntab. |
| Hnub Tuesday | Noj tshais: oatmeal nrog berries, noob taub dag, compote lossis tshuaj yej. Khoom txom ncauj: zaub los yog beetroot zaub xam lav nrog nkig. Noj hmo: hau nqaij qaib nrog buckwheat, zaub xam lav, ntsuab tshuaj yej. Khoom txom ncauj: tseem grain qhob cij thiab cheese nyuaj, compote. Noj hmo: hau nqaij, hau qos, zaub tshiab. |
| Hnub Wednesday | Noj tshais: omelet nrog ntsuab dos thiab dill, tshuaj yej los yog compote. Khoom txom ncauj: txiv ntoo lossis txiv ntoo. Noj hmo: steamed cutlet, zaub, ntsuab ces puree kua zaub los yog compote. Khoom txom ncauj: kev noj haus curd casserole nrog tshuaj yej. Noj hmo: ci lossis hau roj ntses, zaub xam lav, compote. |
| Hnub Thursday | Noj tshais: omelet los yog kib qe nrog asparagus, zaub stewed, qab zib tshuaj yej. Khoom txom ncauj: ib tug txiv tsawb lossis ib txhais tes ntawm cov txiv ntoo. Noj hmo: tawv nqaij ntshiv, hau siav lossis ci qos yaj ywm, zaub tshiab, ntsuab tshuaj yej lossis compote. Khoom txom ncauj: lub qhaub cij tau ua los ntawm cov hmoov txhuv nplej thiab tshij, mis cheese los yog tsev cheese nrog rau tshuaj yej, tshuaj yej. Noj hmo: hau nqaij los yog muab tais xyaw zaub nrog zaub, tshuaj yej. |
| Hnub Friday | Noj tshais: pearl barley plhaw nrog cov mis thiab txiv ntoo. Khoom txom ncauj: ib lub txiv lossis txiv ntoo Noj hmo: nqaij qaib lossis nqaij qaib ntxhw fillet, zaub kua zaub, tshuaj yej. Khoom txom ncauj: nkig tawg nrog tshuaj yej ntsuab lossis compote. Noj hmo: zaub xam lav, ntses stew, dej los yog compote. |
| Hnub Saturday | Noj tshais: oatmeal nrog berries thiab txiv hmab txiv ntoo, tshuaj yej qab zib. Khoom txom ncauj: txiv kab ntxwv qaub. Noj hmo: chav cutlet nrog buckwheat, zaub puree kua zaub, compote. Khoom txom ncauj: khoom noj biscuits nrog tshuaj yej. Noj hmo: zaub, ntsuab tshuaj yej, hau nqaij ntshiv. |
| Hnub Sunday | Noj tshais: porridge nrog txiv hmab txiv ntoo qhuav (raisins), tshuaj yej qab zib. Khoom txom ncauj: txiv tsawb. Noj hmo: boiled nqaij qaib nrog ib tug sab zaub mov, tshuaj yej. Khoom txom ncauj: nkig nrog kefir lossis mis nyuj. Noj hmo: hau nqaij qaib, zaub tshiab, compote. |
Rub tawm cov khoom noj zoo rau cov txiv neej ntawm no kom koj ib txwm muaj nws ntawm koj lub ntsis ntiv tes.
Rau cov poj niam
Cov lus nrog zaub mov PP txhua lub limtiam rau cov pojniam:
| Hnub ntawm lub lim tiam | Kev noj haus txhua hnub |
| Hnub Monday | Noj tshais: oatmeal nrog berries thiab ntsuab txiv hmab txiv ntoo. Khoom txom ncauj: Kua. Noj hmo: hau ntses, mov, zaub tshiab, compote. Khoom txom ncauj: nqaij qaib mis thiab zaub xyoob. Noj hmo: cov rog hauv tsev cheese tsis muaj roj, tshuaj yej ntsuab. |
| Hnub Tuesday | Noj tshais: oatmeal nrog berries, taub dag cov noob, compote lossis tshuaj yej. Khoom txom ncauj: tsev cheese nrog ib diav ntawm zib ntab. Noj hmo: nqaij qaib broth, zaub xam lav, ntsuab tshuaj yej. Khoom txom ncauj: txiv ntoo. Noj hmo: hau nqaij qaib xyaw ntses xyaw nrog cov txiv lws suav tshiab. |
| Hnub Wednesday | Noj tshais: oatmeal nrog berries thiab txiv hmab txiv ntoo, tshuaj yej lossis compote. Khoom txom ncauj: ob lub txiv kab ntxwv. Noj hmo: stewed zaub thiab nqaij qaib mis, tshuaj yej ntsuab lossis compote. Khoom txom ncauj: kev noj haus curd casserole nrog tshuaj yej. Noj hmo: cov nqaij npuas muaj roj tsawg cheese, compote. |
| Hnub Thursday | Noj tshais: kuav los tiag oats nyob rau hauv cov mis nyuj nrog tshuaj yej, tshuaj yej. Khoom txom ncauj: ntuj yoghurt tsis muaj additives. Noj hmo: ntses kua zaub nrog qos yaj ywm. Khoom txom ncauj: zaub xam lav ntawm zaub tshiab nrog qaub cream. Noj hmo: nqaij qaib mis nrog ob tev tshiab, tshuaj yej. |
| Hnub Friday | Noj tshais: hau qos, 1 qe, dib tshiab. Khoom txom ncauj: kiwi, tshuaj yej tsis muaj qab zib. Noj hmo: mov thiab nceb kua zaub, tawv cheese. Khoom txom ncauj: tsev me cheese thiab Berry casserole. Noj hmo: stewed ntses, seaweed, dej los yog compote. |
| Hnub Saturday | Noj tshais: scrambled qe, tshuaj yej unsweetened. Khoom txom ncauj: kua, kefir. Noj hmo: hau ntses nrog mov, compote. Khoom txom ncauj: cw nrog zaub tshiab. Noj hmo: skim cheese. |
| Hnub Sunday | Noj tshais: oatporridge nrog txiv hmab txiv ntoo qhuav (raisins), tshuaj yej. Khoom txom ncauj: txiv tsawb, txiv kab ntxwv. Noj hmo: hau nqaij qaib nrog zaub casserole, tshuaj yej. Khoom txom ncauj: txiv lws suav, hau zaub pob. Noj hmo: steamed ntses khoom qab zib, mov ci, zaub tshiab, compote. |
Daim qauv zaub mov rau cov poj niam tuaj yeem rub tawm ntawm no kom ib txwm nyob ntawm tes.
Kev siv nyiaj rau lub lim tiam
Kev noj zaub mov kom zoo rau lub cev rau ib hnub twg nws tsis kim npaum li cov neeg xav. Rau tsuas yog 1000 rubles, koj tuaj yeem ua ib qho kev yuav khoom noj hauv ib lub lis piam, los ntawm qhov koj yuav npaj cov zaub mov kom qab thiab noj qab haus huv txhua xya hnub.
Thaum mus yuav khoom, nco ntsoov yuav:
Cov nqaijrog:
- 1 lub qe kaum os;
- 1 liter ntawm kefir;
- 300 grams ntawm tsev cheese;
- 5 kg ntawm chickpeas;
- 1 kg ntawm nqaij qaib.
Carbohydrates:
- 1 kg ntawm buckwheat;
- 0.5 kg ntawm oatmeal;
- 1 kg ntawm txiv apples;
- 1 kg ntawm txiv tsawb;
- 1 kg ntawm txiv kab ntxwv;
- 1 kg ntawm dawb cabbage;
- 1 kg ntawm carrots;
- 1 kg ntawm khov ntsuab taum.
Lub cev rog:
- 0.5 kg ntawm mackerel.
Cov txuj lom, cov khoom bakery ntuj, khoom qab zib:
- 300 g ntawm zib ntab;
- av kua txob dub;
- Provencal tshuaj ntsuab;
- turmeric;
- cinnamon;
- cov noob taub dag;
- qhuav qhiav thiab qej;
- noob hnav.
Piv txwv ntawm cov zaub mov yooj yim los ntawm daim ntawv teev khoom noj khoom haus
Noj tshais:
- oatmeal nrog kua thiab cinnamon;
- omelet nrog taum ntsuab;
- smoothies ua los ntawm kefir, tsev cheese, txiv tsawb thiab cinnamon.
Noj su:
- kua mis hau mis nrog buckwheat thiab zaub ntug hauv paus thiab zaub qhwv;
- chickpeas nrog stewed zaub qhwv thiab noob hnav;
- stewed qaib nrog taub dag cov noob thiab zaub.
Noj hmo:
- nqaij qaib fillet nrog zaub ntug hauv paus thiab zaub qhwv zaub xam lav;
- ci ntses nrog zaub;
- tsev cheese nrog cov noob taub dag thiab kefir.
Cov khoom noj txom ncauj zoo tshaj plaws yog: txiv tsawb lossis txiv tsawb, qe kib nrog qhob cij, zaub xam lav, qab qab ntsev ntawm kua, zib ntab thiab carrots.
Dab tsi yog qhov zoo dua rau kev tso hauv PP?
Cov zaub mov ntawm cov khoom noj kom zoo rau lub cev txhua hnub, raws li koj tau pom, tsis muaj qab zib, hmoov nplej, ua tom tsev thiab khaws cov khoom ci thiab ntau lwm yam khoom.
Dab tsi ntxiv koj yuav tsum tau muab tso tseg los ntawm xaiv cov khoom noj kom zoo:
- oatmeal thiab lwm hom ncuav qab zib;
- dej ntws tawm, tshwj xeeb dej qab zib;
- vas nthiv zaub mov tais: khaws cov dumplings, dumplings;
- cov nplej zom pheej yig uas siv sijhawm tsawg dua 7 feeb los ua noj;
- kib qos thiab kib kib;
- paj noob hlis thiab pob kws roj;
- cov mov ci dawb, khoom noj;
- cov kua txiv hmab txiv ntoo los ntawm lub tsev loj;
- lub zog tuav;
- oat, pob kws, buckwheat plaub ya ri;
- mayonnaise, ketchup, kua ntsw, mustard;
- tsis muaj rog lub khw muag khoom yogurts;
- mis nyuj khov.
Cov khoom lag luam no muaj ntau cov khoom xyaw: hloov cov rog, cov khoom siv ua kom tsis pub muaj ntxhiab, txhim kho qhov qab, qab zib, uas tsis tsuas yog tsim kev hem thawj rau daim duab, tab sis kuj ua rau muaj kev phom sij rau kev noj qab haus huv.
Lwm cov lus qhia ntxiv
Nws tsis yog ib qho nyuaj uas yuav tau xaiv cov zaub mov kwv yees uas muaj zaub mov zoo rau txhua hnub. Nws yog qhov ntau nyuaj ua kom tsis txhob ua xoob thiab tsis rov qab mus rau koj qhov qub kev coj noj coj ua.
Ob peb cov lus qhia yooj yim yuav pab koj ua PP rau hauv tus cwj pwm:
- Nkag siab tias kev noj haus kom tsim nyog tsis yog kev noj haus zoo nkauj rau ob peb lub lis piam uas yuav ua rau koj lub cev yuag thiab zoo nkauj txij hnub ib. Nov yog txoj hauv kev ntawm lub neej uas yuav ua kom koj muaj kev noj qab haus huv, hluas thiab zoo nkauj, daws teeb meem nrog qhov hnyav dhau, plaub hau, tawv nqaij.
- Sau rau hauv ib daim ntawv ntawm cov hom phiaj uas koj xav kom ua tiav los ntawm kev ua raws li daim PP.
- Hloov mus rau txoj kev noj qab haus huv kev noj qab haus huv maj mam. Tshem tawm cov hnyuv ntxwm, hnyuv ntxwm, mayonnaise ntawm lub txee tso rau hauv lub tub yees, pib undersalting zaub mov me ntsis, zam tej daim tawv, khoom noj txom ncauj thiab lwm yam "goodies". Qhia cov zaub mov tshiab rau hauv koj cov zaub mov noj, nrhiav cov nqaij uas koj tsis paub zoo.
- Tsis txhob dai ntawm cov khoom noj khoom haus. Tshaj tawm koj lub qab ntug, nthuav koj lub voj voog ntawm kev nyiam.
- Tsis txhob tsoo koj tus kheej kom tawg. Tshawb xyuas cov laj thawj yog vim li cas koj yuav cov khaub noom crackers lossis chocolate chocolate (tshaib plab, tsis muaj calories ntau hauv koj cov tshais thaum sawv ntxov).
- Nqa khoom noj txom ncauj zoo nrog koj (txiv tsawb, txiv tsawb, txiv ntoo, txiv ntoo qhuav) kom thaum muaj kev tshaib plab koj tsis tawg rau qee qhov "siab phem".
Xaus
Ua raws li cov hom phiaj koj xav kom ua tiav nrog kev noj zaub mov kom raug thiab qhov txiaj ntsig yuav tsis muaj nyob rau yav tom ntej. Noj zaub mov kom zoo tsis yog kev noj haus lossis kev txwv, tab sis yog kev xaiv rau kev nyiam ntuj, zaub mov zoo uas ntxiv rau kev txaus siab rau gastronomic, yuav muaj txiaj ntsig zoo rau koj lub cev.
