17 daim ntawv qhia noj tshais noj qab haus huv uas koj tuaj yeem ua thaum yav tsaus ntuj

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Yog tias koj tsis muaj sijhawm los npaj pluas tshais qab thiab noj qab nyob zoo thaum sawv ntxov, ces koj tuaj yeem ua hmo no. Peb yuav qhia koj tias cov tais diav twg tuaj yeem npaj ua ntej kom txaus siab rau pluas tshais noj thaum sawv ntxov thiab txuag sijhawm.

Ua ntej koj pib npaj ib lub tais uas koj nyiam, nws tsim nyog ua tib zoo saib ob txoj cai yooj yim tab sis siv tau zoo uas yuav txuag koj lub sijhawm.

1. Npaj cov zaub mov ua ntej. Tsis muaj dab tsi pab txuag lub sij hawm muaj nuj nqis hauv lub neej niaj hnub zoo li lub peev xwm npaj. Xav txog cov phiaj xwm noj tshais ua ntej (zoo dua ib lub lim tiam ua ntej), koj tuaj yeem ua rau koj cov zaub mov txawv, uas txhais tau tias noj qab nyob zoo thiab cua.
2. Npaj chav ua noj rau kev sib ntaus sib tua ua ntej. Lub sijhawm npaj rau ntau cov tais diav thaum sawv ntxov tuaj yeem ua kom luv los ntawm kev npaj rau cov txheej txheem no thaum yav tsaus ntuj. Piv txwv li, muab cov phaj, khob, diav rawg rau ntawm lub rooj, ncuav tshuaj yej rau hauv lub lauj kaub los yog kas fes rau hauv lub tshuab kas fes. Cov kauj ruam yooj yim no yuav txuag koj lub sijhawm me ntsis, uas yog qhov tsis txaus thaum sawv ntxov.

1. Dried Fruit Nutrition Bars

Txhawm rau kom tau txais sijhawm ntxiv thaum sawv ntxov lossis tau txais ob peb feeb ntxiv ntawm kev pw tsaug zog, siv sijhawm me ntsis dhau ib nrab teev nyob rau yav tsaus ntuj los ua kom koj cov khoom noj khoom haus. Ntxiv mus, xws li cov zaub mov qab thiab noj qab nyob zoo tuaj yeem khaws cia rau hauv lub tub yees rau ob peb hnub thiab txawm coj nrog koj ua khoom noj txom ncauj.

Cov khoom xyaw

• 1 khob oatmeal
• ½ khob oat hmoov;
• 1 phaus qhuav txiv hmab txiv ntoo;
• 2-3 pieces ntawm grated tsaus chocolate;
• ⅓ khob mis nyuj;
• 1 tablespoon zib mu;
• 1 tablespoon txiv roj roj
• ntsev thiab cinnamon mus saj.

Kev npaj

Sib tov tag nrho cov khoom xyaw qhuav thiab kua sib cais. Muab ob qho tib si sib tov thiab sib tov zoo kom txog thaum tuab thiab homogeneous. Tshaj tawm lub khob noom cookie rau hauv ib txheej 5-7 millimeter ntawm ib daim ntawv ci ci nrog daim ntawv ci. Xa mus rau qhov cub preheated rau 180 degrees rau 20 feeb. Txiav lub khob noom cookie kub rau hauv tuav, tig lawv thiab tawm hauv qhov cub rau lwm 5-7 feeb.

Txhawm rau faib koj cov pluas tshais, cov txiv hmab txiv ntoo qhuav hauv cov tuav tuaj yeem hloov pauv lossis ntxiv nrog cov txiv ntoo, taub dag, txiv hmab txiv ntoo, txiv tsawb, lossis lwm yam txiv hmab txiv ntoo.

2. Noj tshais

Ib qho kev pabcuam ntawm cov kua mis nyeem qaub thiab cov txiv hmab txiv ntoo uas koj nyiam yog noj tshais txias uas yuav tsis tsuas txuag koj lub sijhawm, tab sis kuj yuav noj qab nyob zoo. Nyob rau lub caij ntuj no, thaum nws nyuaj rau yuav cov txiv hmab txiv ntoo tshiab, txiv hmab txiv ntoo qhuav (qhuav apricots, raisins, prunes, thiab lwm yam) tuaj yeem hloov tau zoo.

3. Frittata nrog nceb

Yog tias koj tau siv los pib koj thaum sawv ntxov nrog cov qe scrambled zoo, sim hloov lawv nrog lub qhov ncauj-watering frittata. Tom qab ua noj Italian omelet nyob rau yav tsaus ntuj nrog cov khoom xyaw uas koj xaiv, thaum sawv ntxov koj tsuas yog yuav tsum tau sov koj pluas tshais.

Cov khoom xyaw

• 4 qe;
• 300 g ntawm chanterelles;
• 1 dos;
• 1 tablespoon grated Parmesan
• ntsev, kua txob thiab tshuaj ntsuab mus saj.

Kev npaj

Fry lub finely tws nceb thiab dos nyob rau hauv txiv roj roj, ntxiv ntsev thiab kua txob mus saj. Yeej lub qe nrog ob tablespoons ntawm grated Parmesan thiab ncuav tshaj lub nceb. Ci hauv qhov cub preheated rau 180 degrees rau 10 feeb. Sprinkle lub siav frittata nrog tshuaj ntsuab thiab cheese thiab txiav mus rau hauv feem.

4. Pudding nrog berries

Yog tias koj noj oatmeal thaum yav tsaus ntuj, nws yuav dhau los ua kev sib tw thiab muaj ntxhiab, nqus yogurt (los yog mis nyuj) nrog koj cov txuj lom uas koj nyiam. Ntxiv mus, cov zaub mov no zoo li cov khoom qab zib qab.

Cov khoom xyaw

• 100 g ntawm oatmeal;
• 200 ml ntawm ntuj yogurt;
• berries mus saj;
• vanilla, cinnamon, los yog cardamom mus saj.

Kev npaj

Ua ke cov cereals, koj nyiam txuj lom, thiab yogurt. Tawm hauv lub tub yees thaum hmo ntuj. Thaum sawv ntxov, tsuas yog ntxiv berries, txiv maj phaub, txiv ntoo, los yog txiv hmab txiv ntoo qhuav.

5. Txiv ntseej ncuav qab zib

Rau qhov zoo siab ntawm cov hniav qab zib uas saib xyuas lawv lub cev thiab kev noj qab haus huv, peb muab cov khoom qab zib qab thiab noj qab nyob zoo yam tsis muaj hmoov nplej.

Cov khoom xyaw

• 2 khob txiv ntseej (hazelnuts lossis almonds zoo dua);
• 350 g yog ';
• ½ teaspoon ntsev;
• 4 squirrels;
• vanillin mus saj.

Kev npaj

Sib tov cov txiv ntseej nrog piam thaj hauv ib lub blender kom txog thaum finely crumbled. Whisk lub qe dawb thiab ntsev, ces maj mam ntxiv cov txiv ntseej sib tov thiab vanillin thaum whisking. Diav qhov sib tov rau ntawm daim ntawv ci ci nrog daim ntawv ci. Ci hauv qhov cub preheated rau 160 degrees kom txog thaum Golden xim av (li 30 feeb).

6. Porridge nyob rau hauv ib tug qeeb cooker

Xav pib koj lub hnub nrog porridge, tab sis tsis muaj sijhawm los ua noj? Tom qab ntawd siv cov txiaj ntsig ntawm cov cuab yeej siv niaj hnub no. Ncuav nplej, pob kws, mov los yog lwm yam porridge rau hauv lub multicooker thaum yav tsaus ntuj, ncuav mis nyuj thiab dej (qhov ratio ntawm porridge thiab kua yog 1: 3), ntxiv ntsev, qab zib thiab seasonings mus saj - txhua yam, lub multicooker yuav ua tus so.. Thaum sawv ntxov koj yuav tau noj tshais kub thiab noj qab nyob zoo.

7. Porridge tsis muaj multicooker

Yog hais tias koj tseem tsis tau yuav xws li ib tug txuj ci tseem ceeb ntawm technology raws li ib tug multicooker, ces koj tseem muaj ntau lwm yam kev xaiv rau ua noj porridge. Piv txwv li, ncuav buckwheat nrog kefir nyob rau hauv ib tug ratio ntawm 1: 3 (txias version) los yog boiling dej nyob rau hauv ib tug thermos (sov version) thiab tawm thaum hmo ntuj. Thaum sawv ntxov, noj tshais, sau koj nrog cov vitamins B thiab kab kawm, npaj txhij.

8. Berry parfait

Qee zaum thaum sawv ntxov koj xav ua kom koj tus ntsuj plig ua phooj ywg (tej zaum koj tus kheej) nrog qee yam tshwj xeeb thiab zoo nkauj, tab sis tib lub sijhawm yooj yim thiab muaj txiaj ntsig. Daim ntawv qhia no tsuas yog rau cov xwm txheej zoo li no xwb.

Cov khoom xyaw

• 150 ml ntawm vanilla yogurt;
• 150 g pob kws flakes;
• 150 g ntawm berries.

Kev npaj

Txheej cov berries, yogurt thiab cereal nyob rau hauv sib npaug proportions nyob rau hauv ib lub khob siab. Tsuas yog ob peb feeb, thiab koj cov zaub mov qab, ci thiab me ntsis romantic yog npaj txhij.

9. Cheesecakes nrog apricots nyob rau hauv qhov cub

Daim ntawv qhia rau syrniki hauv qhov cub yog qhov zoo vim tias muaj ntau txoj kev xaiv rau kev ua haujlwm thaum sawv ntxov. Lawv tuaj yeem npaj ua ntej thiab ua haujlwm txias rau pluas tshais, lossis cua sov hauv microwave. Koj tuaj yeem knead lub khob noom cookie thaum yav tsaus ntuj, npaj rau hauv pwm los yog ntawm daim ntawv ci, thiab thaum sawv ntxov tsuas yog xa cov cheesecakes mus rau qhov cub. Thaum koj ntim khoom, ib qho khoom noj tshais uas muaj ntxhiab thiab airy yog npaj txhij.

Cov khoom xyaw

• 300 g tsev cheese cheese;
• 2 qe;
• 50 g hmoov nplej los yog semolina;
• 5-6 apricots;
• qab zib thiab vanilla mus saj.

Kev npaj

Mash tsev cheese, ntxiv qe, qab zib thiab mash. Ntxiv hmoov nplej los yog semolina rau hauv me me, nplawm txhua zaus nrog ib rab diav. Faib lub apricots rau hauv plaub qhov chaw. Muab parchment rau ntawm daim ntawv ci thiab txhuam me ntsis nrog roj. Diav tawm ib nrab ntawm qhov loj. Muab ib tug wedge ntawm apricots rau ntawm txhua lub cheesecake, thiab nyob rau sab saum toj - qhov seem seem. Xa mus rau qhov cub preheated rau 180 degrees rau 20 feeb.

10. Txiv tsawb txiv apple smoothie

Nyob rau yav tsaus ntuj, npaj ib lub smoothie txheej - txiv tsawb, ib tug txiv apples, ib nrab ib teaspoon ntawm zib mu, ib pinch ntawm cinnamon, ib khob mis nyuj (yogurt los yog kefir) thiab xa mus rau lub tub yees. Thaum sawv ntxov, koj tsuas yog yuav tsum sib tov tag nrho cov khoom xyaw.

11. Yogurt nrog txiv ntseej thiab noob

Sib tov cov noob, txiv ntseej, hnub nyob rau hauv ib lub blender nrog ntuj yogurt. Koj tuaj yeem ntxiv lwm cov khoom xyaw uas koj nyiam rau saum, xws li raspberries, blueberries, los yog txiv maj phaub flakes. Muab koj cov zaub mov tso rau hauv lub tub yees thiab txaus siab rau pluas tshais qab thiab noj qab nyob zoo thaum sawv ntxov.

12. Toast nrog salmon

Ua tsaug rau salmon toast thaum sawv ntxov, koj yuav tau txais ib lub tsev khaws khoom ntawm cov khoom muaj txiaj ntsig - protein, omega-3s, fatty acids thiab hlau. Cov pluas tshais no yuav tsum tau suav nrog hauv koj cov zaub mov vim nws cov ntsiab lus sodium siab.

Txhua yam yog yooj yim yooj yim: nqa tag nrho cov nplej los yog ib lub khob cij, muab ib daim ntawm salmon rau saum, thiab tom qab ntawd, yog tias xav tau, dib, txiv lws suav, dos lossis zaub ntsuab. Xws li cov zaub mov noj qab haus huv thiab noj qab haus huv yuav ua rau koj nyob twj ywm hauv lub tub yees kom txog thaum sawv ntxov. Qhov tseem ceeb tshaj plaws, tsis txhob hnov qab npog nws nrog cling zaj duab xis rau saum.

13. Hepatic pate

Cov qhob cij tsis muaj poov xab los yog crispbread thiab homemade pate. Pib koj thaum sawv ntxov nrog pluas tshais uas muaj hlau, calcium thiab phosphorus.

Cov khoom xyaw

• 400 g nqaij qaib los yog nqaij nyug siab;
• 1 dos;
• 1 carrots;
• 1 tablespoon butter
• 1 teaspoon ntsev
• txuj lom mus saj.

Kev npaj

Txiav lub siab mus rau hauv pieces, ntxiv ntsev thiab spices mus saj. Simmer, npog, kom txog thaum kev sib tw (li 15-20 feeb). Grate lub carrots, chop lub dos thiab sauté tshaj medium tshav kub. Cov khoom xyaw txias yuav tsum tau muab tso rau hauv cov khoom hauv ib lub tais, ua ke los yog sib cais. Sib tov txhua yam dua thiab tso rau hauv ib lub thawv.

14. Ci kua txiv nrog cinnamon

Cov txiaj ntsig ntawm ci txiv apples nyob rau hauv qhov tseeb hais tias nyob rau hauv tus txheej txheem ntawm lawv cov kev npaj, lub siab tshaj plaws ntawm pab tau tshuaj, minerals thiab vitamins yog khaws cia. Ua ntej ntawm tag nrho cov, nws yog poov tshuaj thiab hlau.

Cov khoom xyaw

• 1 txiv apples;
• 1 teaspoon zib mu;
• ib pinch ntawm cinnamon.

Kev npaj

Tshem tawm cov tub ntxhais ntawm cov kua, sau lub qhov dej nrog zib mu thiab sprinkle nrog cinnamon on to top. Ci hauv qhov cub preheated rau 180 degrees rau 15-20 feeb. Optionally, koj tuaj yeem ntxiv raisins, walnuts, los yog sau cov txiv apples nrog tsev cheese thiab txiv hmab txiv ntoo.

15. Txiv tsawb qab zib

Tsuas txiav cov txiv tsawb hauv ib nrab thiab sab saum toj nrog ntuj yogurt, txiv maj phaub, muesli thiab qee cov zib ntab. Qhov no yog ib qho yooj yim heev tab sis noj tshais thiab noj qab nyob zoo.

16. Polenta nrog txiv kab ntxwv

Cov zaub mov uas tsis muaj carb no yog nplua nuj nyob rau hauv cov vitamins A thiab C, ua rau nws muaj txiaj ntsig zoo ntawm keratin, lutein, thiab zeaxanthin. Polenta feem ntau tau txais kev pab txias, uas txhais tau tias nws tuaj yeem ua rau hmo ua ntej.

Cov khoom xyaw

• 300 g ntawm polanta;
• 100 g yog'i;
• 300 g qab zib;
• 100 g dawb qab zib;
• 1 vanilla pod;
• 4 qe;
• 2 tablespoons ntawm Angles cream;
• 2 txiv kab ntxwv;
• 10 g qhiav.

Kev npaj

Sib tov polenta, cane qab zib, qe, butter, thiab ib nrab ntawm vanilla pod kom txog thaum tus. Sau ⅔ mov paj rau hauv lub lauj kaub greased thiab ci rau ib teev.

Qhuav cov piam thaj dawb hauv ib lub skillet nrog rau cov vanilla seem. Ntxiv peeled thiab sliced txiv kab ntxwv mus rau melted caramel thiab tshem tawm los ntawm tshav kub. Sprinkle nrog grated Ginger rau zest.

Muab cov txiv kab ntxwv caramelized nrog Ginger rau ntawm qhov txias muffin thiab garnish nrog Angleise cream.

17. Nyias boiled qe

Thaum kawg, qhov yooj yim tshaj plaws, tab sis tsis muaj tsawg noj qab haus huv tais. Boil ob peb qe thiab refrigerate. Thaum sawv ntxov koj yuav noj tshais nrog ib qho zoo heev ntawm cov protein.

Siv 17 cov tais diav, koj tuaj yeem sib xyaw ua ke thiab tsim ntau yam kev xaiv noj tshais. Tsuas yog hloov lossis ntxiv qee cov khoom xyaw nrog lwm tus kom haum rau koj saj lossis lub siab xav.

Pom zoo, tam sim no koj muaj kiag li tsis muaj kev zam txim rau ploj ib qho tseem ceeb thaum sawv ntxov. Tau npaj ib qho ntawm cov kev xaiv noj tshais thaum yav tsaus ntuj, txhua yam koj yuav tsum ua yog ua ib khob kas fes lossis tshuaj yej thaum sawv ntxov.