Noj dab tsi ua ntej kev tawm dag zog: 8 Fast, Delicious mov

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

Cov zaub mov yooj yim noj ob teev ua ntej koj qhov kev tawm dag zog kom rov them koj cov roj teeb thiab tsis xav hnyav.

Nco ntsoov noj 2-3 teev ua ntej kev cob qhia, txwv tsis pub lub cev yuav tsis muaj zog txaus los ua haujlwm zoo.

Txawm li cas los xij, cov zaub mov no yuav tsum muaj qee yam khoom noj. Yog tias koj noj cov zaub mov muaj roj, nws yuav tsis muaj sij hawm los zom, yog li thaum lub sij hawm kev cob qhia koj yuav raug haunted los ntawm kev xav hnyav, belching, colic. Yog li ntawd, ua ntej ua kis las, nws raug nquahu kom noj zaub mov nrog tsawg kawg ntawm cov rog, tab sis nplua nuj nyob hauv cov protein thiab carbohydrates.

Cov zaub mov yooj yim no tuaj yeem ua rau hauv 5-15 feeb, noj ob teev ua ntej koj ua haujlwm, thiab tau txais tag nrho cov as-ham uas koj xav tau. Ntxiv rau, lawv tuaj yeem siv tau ua noj tshais sai, noj zaub mov zoo.

1. Oatmeal nrog omelette thiab txiv tsawb

Muaj 13 grams ntawm cov protein nyob rau hauv ib tug noj ntawm no tais, thiab txiv tsawb thiab oatmeal muab txaus carbohydrates.

Cov khoom xyaw

• ¾ khob ntawm oatmeal;
• 2 qe;
• ¹⁄₂ khob mis nyuj;
• 1 txiv tsawb;
• 1 teaspoon ntawm cinnamon

Kev npaj

Mash lub txiv tsawb nrog rab rawg lossis rab diav kom txog thaum puree. Muab tag nrho cov khoom xyaw rau hauv saucepan. Simmer kom txog thaum sib tov yog oatmeal (li 5 feeb).

2. Tsev cheese nrog strawberries thiab txiv laum huab xeeb

Cov zaub mov no muaj protein ntau los ntawm tsev cheese thiab yogurt thiab carbohydrates los ntawm txiv laum huab xeeb, cereal thiab zib ntab.

Cov khoom xyaw

• 1 khob strawberries
• 2 khob tshais cereals
• 100 g ntawm granular tsev cheese;
• 50 g Greek yogurt
• 30 g ntawm txiv laum huab xeeb;
• 1 teaspoon vanilla qab zib
• 1 tablespoon txiv qaub kua txiv
• 1 tablespoon zib mu.

Kev npaj

Muab cov tsev cheese, Greek yogurt, vanilla qab zib, zib ntab, thiab kua txiv qaub. Txheej pluas tshais cereals, yogurt thiab curd sib tov, strawberries (koj muaj peev xwm ntxiv lwm yam berries los yog tws txiv tsawb) thiab txiv laum huab xeeb rau hauv ib khob.

3. Sandwich nrog tuna thiab qe

Daim ntawv qhia no muaj protein ntau los ntawm qe, tuna thiab yogurt, thiab carbohydrates los ntawm qhob cij.

Cov khoom xyaw

• 1 tau cov kaus poom tuna
• 2 tablespoons yogurt
• 2 qe;
• 2 khob cij;
• parsley los yog dill.

Kev npaj

Boil qe, txiav lawv nyob rau hauv ib nrab. Tshem tawm cov kua ntau dhau los ntawm tuna tuaj yeem, mash nws nrog rab rawg, ntxiv yogurt. Tshaj tawm qhov sib tov ntawm lub khob cij, tso ob lub qe halves, garnish nrog parsley.

4. Yogurt nrog berries thiab granola

Cov zaub mov no muaj protein ntau los ntawm Greek yogurt thiab carbohydrates los ntawm berries thiab granola, ib qho qab zib ntawm oatmeal, zib ntab, txiv ntoo thiab txiv hmab txiv ntoo qhuav. Yog tias tsis muaj berries, nws tsis ua li cas, granola npog qhov xav tau ntawm carbohydrates.

Cov khoom xyaw

• 150 g Greek yogurt 2% yog ';
• ib tug puv tes ntawm tej berries;
• 50 g ntawm granola.

Rau granola:

• 2 khob oatmeal
• 1 khob almonds
• ¹⁄₃ khob zib mu;
• ib pinch ntawm ntsev;
• 2 tablespoons zaub roj;
• ib pinch ntawm vanilla qab zib;
• ⅔ tsom iav ntawm qhuav berries;
• ¹⁄₂ khob suab thaj xim av.

Kev npaj

Ua granola, muab zib ntab, qab zib, ntsev thiab zaub roj rau hauv saucepan. Tshav kub tsawg kom txog thaum qab zib yaj, ces ntxiv vanilla qab zib thiab txias. Muab oatmeal, qhuav berries, almonds, thiab zib mu thiab butter sib tov. Knead nrog koj txhais tes kom txog thaum tus.

Preheat qhov cub kom 160 degrees, muab cov khoom npaj rau ntawm daim ntawv ci thiab ci rau 30 feeb. Ua tiav granola tuaj yeem khaws cia hauv lub tub yees ntev txog ob lub lis piam. Koj tuaj yeem sib pauv cov khoom xyaw thiab siv txiv tsawb, cov txiv hmab txiv ntoo sib txawv, txiv ntoo, lossis txiv hmab txiv ntoo qhuav.

Nws yog qhov zoo dua los ua noj granola ua ntej, piv txwv li hnub so. Yog tias koj tsis xav nkim sijhawm rau qhov no, yuav npaj ua granola hauv khw.

Sib tov yogurt, berries, thiab granola. Ib lub tais qab thiab noj qab nyob zoo yog npaj txhij.

5. Tsev cheese casserole nyob rau hauv lub microwave

Cov zaub mov no tsuas siv sijhawm 10-15 feeb los npaj. Vim lub tsev cheese hauv casserole, muaj ntau cov protein, thiab ua tsaug rau cov suab thaj thiab semolina, muaj cov carbohydrates txaus.

Cov khoom xyaw

• 250 g ntawm tsev cheese;
• 3-4 tablespoons qab zib;
• 2 tablespoons ntawm semolina;
• 2 qe;
• 1 tablespoon butter
• ¹⁄₂ teaspoon baking soda.

Kev npaj

Sib tov tag nrho cov khoom xyaw, muab tso rau hauv lub khob los yog lub thawv yas, thiab kaw lub hau. Microwave rau 8 feeb ntawm 800 watts.

6. Yogurt nrog txiv ntseej thiab txiv tsawb

Cov khoom xyaw

• 3 tablespoons sib tov ntawm txiv ntoo;
• 1 tablespoon sunflower noob
• 1 tablespoon taub dag noob
• 1 txiv tsawb;
• 2 phaus ntawm berries;
• 200 g vanilla-flavored yogurt.

Kev npaj

Txiav txiv tsawb rau hauv slices. Sib tov tag nrho cov khoom xyaw.

7. Qos yaj ywm nrog tuna thiab cheese

Vim tuna thiab granular tsev cheese, cov zaub mov no muaj protein ntau heev.

Cov khoom xyaw

• 3 medium qos tubers;
• 1 tau cov kaus poom tuna
• 100 g qaub cream;
• ntsuab dos.

Kev npaj

Tev cov qos yaj ywm, txiav hauv ib nrab thiab microwave rau 10 feeb ntawm lub zog siab tshaj plaws. Txheeb xyuas qhov ua tiav: cov qos yaj ywm yuav tsum mos. Qhib ib lub kaus poom ntawm tuna, ntws cov kua, mash nrog rab rawg thiab sib tov nrog cream cheese thiab ntsuab dos.

Tshem cov qos yaj ywm, diav tawm lub hauv paus thiab sau nrog tuna thiab cheese sib tov. Muab tso rau hauv lub microwave rau ob peb feeb ntxiv.

8. Omelet nrog zaub

Cov zaub mov no muaj protein ntau tab sis tsis muaj carbohydrates. Rau kev kawm endurance, txiv kab ntxwv, granola, txiv hmab txiv ntoo qhuav, los yog txiv tsawb tuaj yeem siv ua khoom qab zib.

Cov khoom xyaw

• 2 qe;
• 2 qe dawb;
• 1 tswb kua txob;
• 1 dos;
• 250 g ntawm nceb;
• 75 ml yog ';
• ntsuab dos los yog parsley;
• ¹⁄₂ tablespoon hmoov.

Kev npaj

Txiav cov dos rau hauv cubes, Fry kom txog thaum pob tshab. Thaum lub dos ua noj, chop lub nceb, qhov chaw nyob rau hauv ib lub skillet thiab Fry kom txog thaum cov dej evaporates.

Txiav lub tswb kua txob rau hauv strips. Ntxiv rau lub skillet nrog dos thiab nceb thiab tawm rau 1-2 feeb kom soften kua txob. Sib tov qe, dawb, mis nyuj, hmoov thiab ntsuab dos, ncuav no sib tov tshaj nceb thiab peppers. Kaw lub hau thiab ua noj kom txog thaum kev sib tw.