3 nqe lus nug txog Fabkis txoj kev noj qab haus huv

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

Xib fwb, kws phais mob-oncologist thiab kws kho mob noj zaub mov Henri Jouayot tau sau phau ntawv "Fabkis txoj cai rau kev noj qab haus huv", lub leitmotif uas yog - xav tias koj ua li cas. Lifehacker qhia qhov tseeb nws txhais li cas.

1. Koj yuav tsum noj "Fabkis" li cas?

Noj tshais yog pluas mov tseem ceeb tshaj plaws ntawm hnub. Nws yuav tsum txaus siab: nws yog ib tug cwj pwm los kawm. Xav txog cov ntawv qhia zaub mov hmo ua ntej yuav mus pw.

Thaum noj tshais, haus ib khob ntawm chocolate kub nrog mis nyuj los yog 500 ml ntawm ntsuab tshuaj yej, thyme thiab rosemary infusion nrog ib tug teaspoon ntawm qab zib los yog zib mu. Noj ob lub ncuav ntawm cov qhob cij los yog ob lub ncuav ntawm buckwheat los yog quinoa. Ntxiv ib lub txiv hmab txiv ntoo raws caij nyoog.

Yog tias noj su tsis pub dhau 13:30, koj tuaj yeem noj ib qho puv tes ntawm cov txiv hmab txiv ntoo qhuav nrog almonds ntawm 9:30 txog 11:00. Kuj noj txiv hmab txiv ntoo tshiab.

Noj su yuav tsum muaj xws li:

• Khoom noj txom ncauj - zaub tshiab, legumes, qe, rog tsawg cheese, los yog zaub kua zaub;
• Cov ntsiab lus tseem ceeb - cereals + zaub siav + ntses lossis zaub hauv paus + khoom noj siv mis + zaub ntsuab lossis nqaij ntshiv (nqaij qaib, luav, qaib ntxhw) + zaub;
• khoom qab zib - tshiab txiv hmab txiv ntoo thiab cheese;
• ob slices ntawm whole grain qhob cij.

Noj hmo yog ib pluag mov: ib los yog ob txiv hmab txiv ntoo, ib tug ntsuab zaub xam lav hnav nrog txiv roj roj, ob peb slices ntawm toasted qhob cij, ib co almonds.

Cov lus qhia los ntawm tus xibfwb

• Cov mis nyuj cheese tsis pom zoo kom noj ntau dua ib hnub.
• Tsis txhob nqa nrog txiv hmab txiv ntoo curds thiab yogurts: lawv feem ntau muaj suab thaj ntau dhau.
• Txiav rov qab rau qab zib, thiab khom rau yam uas muaj nyob rau hauv cov txiv hmab txiv ntoo tshiab thiab zib mu.
• Ci nqaij nyob rau hauv qhov cub, sprinkle nrog broth los yog cawu cub es tsis txhob ntawm roj.
• Ua noj stew, broth, tais diav nrog kua ntses ib hnub ua ntej siv. Roj khov hauv lub tub yees thiab yooj yim tshem tawm.

2. Qhov twg zoo dua: boil, ci lossis kib?

Txoj kev ua noj tsis xav tau

• Grilled - cov quav hniav ntawm cov pob zeb hlawv muaj carcinogenic benzpyrenes. Koj tuaj yeem txo qhov kev pheej hmoo los ntawm kev siv cov nqaij ntshiv los yog ci rau lub sijhawm luv luv.
• Ntawm qhov nto qaub ncaug - txhawm rau kom tsis txhob tsim cov khoom tsis zoo, koj yuav tsum khaws cov khoom ntawm qhov siab tshaj plaws ntawm qhov chaw cua sov.
• Deep-fried - qhov no ua rau carcinogenic hydrocarbons thiab lwm yam khoom. Hloov cov roj ua noj ntau zaus.
• Boiling hauv dej - cov vitamins thiab minerals ntsev mus rau hauv dej. Ib qho tshwj xeeb yog tias koj tab tom ua noj broth los yog kua zaub.
• Tib yam mus rau stewing thiab ua noj nyob rau hauv lub siab cooker. Yog tias qhov kub siab tshaj 100 ° C (thiab nyob rau hauv lub qhov cub siab nws nce mus rau 105 ° C), cov vitamins raug rhuav tshem.

Txoj kev zoo tshaj plaws los ua noj yog chav mos ntawm 95 ° C. Nws yog haum rau tag nrho cov tais diav. Cov khoom khaws cia lawv lub ntuj saj thiab zoo dua absorbed.

Muaj tseeb, nyob rau hauv cov ntaub ntawv no koj yuav tau tso tseg lub appetizing crispy crust.

Tib txoj kev yog tsim rau ua mov nplej thiab lwm yam cereals. Siv lub sieve rau qhov no.

3. Cov zaub mov Mediterranean yog dab tsi?

Ib qho piv txwv ntawm kev noj haus Mediterranean ib txwm:

• zaub - txhua pluas noj;
• ib hom cereals (nqaij, bulgur thiab lwm yam), qhob cij - txhua hnub;
• txiv hmab txiv ntoo tshiab - tsawg kawg 4 zaug ib hnub twg;
• cheese, khoom noj siv mis - 1-2 zaug ib hnub;
• ntses - 3 zaug ib lub lim tiam;
• legumes - 1-2 zaug ib lub lim tiam;
• qe - tsis pub ntau tshaj 5 daim ib lub lis piam.

Hom kev noj haus no txawv ntawm qhov tseeb tias cov khoom noj muaj roj tsawg, muaj cov carbohydrates ntau (txiv hmab txiv ntoo thiab zaub), zaub protein ntau dua (cereals thiab legumes loj hlob hauv Mediterranean), ntau yam khoom uas tau cog lossis tsim hauv qhov no. cheeb tsam (ntses, txiv roj roj, cawv).

Kev noj haus Mediterranean yog suav tias yog kev tiv thaiv zoo ntawm cov kab mob plawv thiab ntau yam mob qog noj ntshav. Cov khoom xyaw tshuaj tiv thaiv kab mob muaj nyob hauv broccoli, Brussels sprouts, strawberries, blackberries, txiv apples, kiwi, tshuaj yej ntsuab, thiab qej hmoov.