Vim li cas Mediterranean noj zaub mov zoo thiab yuav ua li cas zaum ntawm nws

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

Cov cai, cov txiaj ntsig thiab cov ntawv qhia zaub mov rau lub lim tiam.

Dab tsi yog qhov essence ntawm Mediterranean noj

Tsis muaj kev txwv nruj lossis txwv tsis pub muaj calorie ntau ntau hauv Mediterranean noj. Muaj tsuas yog cov ntawv sau rau kev xaiv cov khoom noj, lawv noj thiab kev ua si ntawm lub cev.

Lub hauv paus ntawm kev noj haus muaj zaub thiab txiv hmab txiv ntoo, cereals, legumes, txiv ntseej, txiv ntseej thiab txiv roj roj. Los ntawm cov khoom noj ntawm tsiaj keeb kwm, nyiam yog muab rau cov ntses thiab nqaij nruab deg, nqaij qaib, qe thiab cov khoom noj muaj roj tsawg. Cov nqaij liab thiab ua tiav yuav tsum tau noj me me thiab me me.

Ua noj thiab noj mov yuav tsum ua nrog tsev neeg thiab phooj ywg: nws tsim kev nkag siab ntawm zej zog thiab kev txhawb nqa uas tsim nyog rau kev noj qab haus huv.

Lwm qhov tseem ceeb ntawm lub cev yog kev ua si lub cev. Koj yuav tsum txav mus tsawg kawg 30 feeb ib hnub: taug kev, nce ntaiv, ua haujlwm hauv tsev. Hnub so yog qhov zoo tshaj plaws siv sab nraum zoov thiab hauv kev lag luam zoo.

Cov zaub mov Mediterranean puas yuav pab koj poob phaus?

Kev noj zaub mov Mediterranean pab, kom txo qhov hnyav, tab sis kom pom cov txiaj ntsig nws yuav siv sij hawm tsawg kawg rau lub hlis. Nyob rau tib lub sijhawm, kev poob phaus yuav xis nyob thiab yuav luag tsis pom, tsis muaj kev txom nyem, dhia dhia hauv qhov hnyav thiab rov qab mus rau daim duab dhau los.

Yog tias koj xav kom poob phaus sai, koj tuaj yeem ua raws li Mediterranean noj thaum txo koj cov calorie kom tsawg. Yuav ua li cas thiab ntau npaum li cas los txo koj cov zaub mov, nyeem ntawm no.

Lwm cov txiaj ntsig zoo li cas ntawm Mediterranean noj zaub mov muaj?

Qhov txiaj ntsig tseem ceeb ntawm kev noj zaub mov Mediterranean yog nws cov txiaj ntsig kev noj qab haus huv. Nyob rau hauv nruab nrab-1920s, cov kws tshawb fawb pom tias, txawm tias tsis muaj cov tshuaj pheej yig, cov neeg nyob hauv Crete, Tim Nkij teb chaws thiab yav qab teb Ltalis tsis tshua muaj mob thiab nyob ntev dua. Tom qab qhov nrov ntawm kev noj haus, ntau cov kev tshawb fawb tau ua pov thawj nws cov txiaj ntsig kev noj qab haus huv, tshwj xeeb tshaj yog rau lub plawv thiab cov hlab ntsha.

Kev noj zaub mov txo qis kev pheej hmoo ntawm cov kab mob plawv, qhov ua rau tuag thoob ntiaj teb, yuav luag ib nrab.

Tsis tas li ntawd nyob rau hauv dieters, ntshav qab zib thiab insulin rhiab heev nce, uas txo qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib thiab metabolic syndrome.

Yuav ua li cas ua zaub mov

Nws yog qhov zoo tshaj plaws los ua raws li cov tshuaj ntawm cov kws tshawb fawb thiab cov kws tshaj lij los ntawm cov teb chaws Mediterranean.

Hloov qhov loj me kom haum koj cov kev xav tau raws li xav tau. Yog tias koj xav kom poob phaus sai, suav koj cov calorie kom tsawg thiab lo rau nws thaum ua zaub mov.

Yuav ua li cas nrog rau txhua pluas noj

Sim ntxiv cov zaub mov no rau txhua pluas noj loj: pluas tshais, pluas su, thiab noj hmo. Yog tias nws tsis ua haujlwm, ua rau qhov tsis txaus thaum nruab hnub. Piv txwv li, noj tshais tsis muaj zaub, thiab tom qab ntawd ntxiv rau koj cov khoom noj txom ncauj.

• 125-250 g ntawm siav mov, couscous, pasta thiab lwm yam cereal khoom los yog 1-2 pieces ntawm whole grain qhob cij, 40-50 g txhua.
• 150-300 g ntawm txiv hmab txiv ntoo. Sim xaiv cov txiv hmab txiv ntoo sib txawv kom tau txais tag nrho cov vitamins uas koj xav tau.
• Ntau tshaj li ob qhov kev noj zaub mov 80 g txhua. Xaiv cov zaub sib txawv, sim noj tsawg kawg ib co nyoos.
• Txiv roj roj. Nws yog qhov tseem ceeb ntawm cov rog hauv kev noj haus. Ntxiv rau zaub xam lav, siv nws thaum kib.
• 1, 5-2 liv dej ntshiab, tshuaj ntsuab tshuaj yej rau kev thov.

Muaj dab tsi txhua hnub

• 2 servings ntawm cov khoom siv mis nyuj. Ib feem ntawm mis nyuj - 250 g, yogurt - 200 g, mos cheese - 120 g, nyuaj - 40 g.
• 30-100 g txiv ntseej, txiv ntseej lossis noob.
• Spices thiab tshuaj ntsuab rau ua noj.
• 1 khob cawv liab rau poj niam thiab 2 rau txiv neej. Koj tuaj yeem haus tsawg dua lossis tshem tawm tag nrho.

Noj dab tsi txhua lub lim tiam

• 160-200 g ntawm nqaij dawb (nqaij qaib, qaib ntxhw).
• Ntau tshaj 160 g ntawm legumes.
• Ntau tshaj 200 g ntawm ntses thiab nqaij nruab deg.
• 2-4 qe.
• Tsawg dua 240 grams qos yaj ywm.
• Tsawg dua 120-200 g ntawm nqaij liab (nqaij nyuj, nqaij npuas).
• Tsawg dua 50 g ntawm cov nqaij ua tiav (cov hnyuv ntxwm, hnyuv ntxwm, nqaij npuas).
• Tsawg dua 80 g ntawm cov khoom qab zib.

Dab tsi tuaj yeem yog cov ntawv qhia zaub mov rau lub lim tiam

Lifehacker tau ua cov ntawv qhia zaub mov rau ib lub lim tiam nrog tsib pluas noj: peb pluas noj thiab ob qho khoom noj txom ncauj. Cov khoom noj muaj txog 1,600 kcal. Yog tias koj xav tau noj ntau dua lossis tsawg dua, xaiv qhov loj me ntawm koj tus kheej.

Hnub 1

• Noj tshais: 250 g ntawm ntsim kua zaub (daim ntawv qhia naj npawb 5), 40 g ntawm tag nrho grain qhob cij.
• Khoom txom ncauj: 30 g almonds.
• Noj su: 100 g ntawm kib salmon fillet nrog qej thiab txiv lws suav (daim ntawv qhia naj npawb 4), 200 g ntawm boiled mov, txiv duaj.
• Khoom txom ncauj: 50 g txiv ntseej.
• Noj hmo: 250 g ntawm pasta nrog nqaij qaib thiab broccoli nyob rau hauv ib tug creamy sauce (daim ntawv qhia naj npawb 4), 40 g ntawm tag nrho cov nplej qhob cij, ib tug txiv apples.

Hnub 2

• Noj tshais: ob lub qhaub cij nrog feta cheese, txiv lws suav thiab parsley, ib lub kua.
• Khoom txom ncauj: 40 g pistachios.
• Noj su: 250 g ntawm zaub xam lav nrog chickpeas, kua txob thiab feta cheese (daim ntawv qhia naj npawb 9), 40 g ntawm tag nrho grain qhob cij, pear.
• Khoom txom ncauj: 50 g ntawm hummus nrog zaub slices: dib, carrot, tswb kua txob. Txiav zaub rau hauv ib daim hlab thiab poob rau hauv hummus.
• Noj hmo: 100 g ntawm tuna meatballs (daim ntawv qhia naj npawb 7), 150 g ntawm boiled qos yaj ywm, txiv kab ntxwv.

Hnub 3

• Noj tshais: 250 g zaub xam lav nrog spinach, txiv apples, walnuts, cheese thiab mustard hnav khaub ncaws (daim ntawv qhia naj npawb 8), tag nrho cov nplej.
• Khoom txom ncauj: 150 g ricotta, 20 g walnuts.
• Noj su: 250 g ntawm primavera pasta nrog zaub (daim ntawv qhia no. 7), txiv tsawb.
• Khoom txom ncauj: 30 g almonds.
• Noj hmo: 250 g ntawm couscous nrog zaub (daim ntawv qhia naj npawb 10), 40 g ntawm whole grain qhob cij, pear.

Hnub 4

• Noj tshais: 250 g ntawm zaub xam lav nrog avocado, txiv hmab txiv ntoo, foob pob ua ntxaij zaub xam lav, txiv ntseej thiab tshis cheese (daim ntawv qhia naj npawb 8), 40 g ntawm tag nrho grain qhob cij.
• Khoom txom ncauj: 40 g taub dag noob.
• Noj su: 250 g taub dag kua zaub (daim ntawv qhia no. 3), 150 g couscous nrog zaub (daim ntawv qhia no. 10), txiv apples.
• Khoom txom ncauj: 40 g txiv ntseej, 20 g nyuaj cheese, dib, 2-3 txiv lws suav.
• Noj hmo: 250 g alla putanesca spaghetti (daim ntawv qhia naj npawb 10), 2 tangerines.

Hnub 5

• Noj tshais: 2 qhob cij qhaub cij nrog hummus, kua.
• Khoom txom ncauj: 5 hnub, 30 g almonds.
• Noj su: 100 g ntawm nqaij qaib nyob rau hauv ib tug creamy cheese sauce nrog spinach (daim ntawv qhia No. 4), 200 g ntawm mov, pear.
• Khoom txom ncauj: 150 g Greek yogurt, txiv duaj.
• Noj hmo: 250 g ntawm Mediterranean herring pasta (daim ntawv qhia naj npawb 6), txiv kab ntxwv.

Hnub 6

• Noj tshais: 200 g spinach frittata (daim ntawv qhia naj npawb 1), 40 g whole grain bread, peach.
• Khoom txom ncauj: 150 g Greek yogurt nrog ib tug puv tes ntawm berries.
• Noj su: 250 g ntawm alla norma pasta (daim ntawv qhia naj npawb 9), txiv apples.
• Khoom txom ncauj: 50 g ntawm ib tug sib tov ntawm ceev thiab qhuav txiv hmab txiv ntoo.
• Noj hmo: 150 g zaub curry nrog chickpeas (daim ntawv qhia naj npawb 4), 150 g mov, pear.

Hnub 7

• Noj tshais: 250 g ntawm txiv apples thiab zib mu zaub xam lav (daim ntawv qhia 4), tag nrho cov nplej bun.
• Khoom txom ncauj: 150 g tsev cheese nrog ib tug puv tes ntawm berries.
• Noj su: 250 g ntawm ntses kua zaub (daim ntawv qhia No. 5), 150 g ntawm zaub curry nrog chickpeas (daim ntawv qhia No. 4), 40 g ntawm whole grain qhob cij, txiv kab ntxwv.
• Khoom txom ncauj: 30 g cashews.
• Noj hmo: 250 g ntawm pasta nrog lws suav sauce (daim ntawv qhia naj npawb 5), txiv tsawb.