Yuav ua li cas nyob puv thiab ceeb toom thaum yoo mov

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

Kev yoo mov yog nyob rau hauv tag nrho viav vias, tab sis tsis muaj zog ntxiv, tom qab tag nrho, nws yog unrealistically nyuaj los txiav txim seb yuav noj dab tsi, tshwj tsis yog rau carrots thiab ib daim ntawm lub khob cij nrog qab zib tshuaj yej? Tab sis txhawm rau kom tsis txhob cuam tshuam kev noj qab haus huv vim tsis muaj kab mob thiab tsis tuag ntawm kev tshaib kev nqhis, koj yuav tsum muaj peev xwm sib npaug koj cov khoom noj. Yuav ua li cas ua kom txaus siab, noj qab nyob zoo thiab txawm tias cua, nyeem hauv kab lus no.

Thaum qiv, tag nrho cov khoom ntawm tsiaj keeb kwm raug txwv:

• nqaij, nqaij qaib, ntses (tsuas yog tso cai rau qee hnub) thiab tag nrho lawv cov derivatives;
• cov khoom noj siv mis;
• qe;
• tsiaj rog thiab butter.

Cov roj ua noj tsuas yog tso cai rau hnub so, thiab zaub mov kub tsuas yog tso cai ob peb zaug hauv ib lub lis piam.

Tag nrho cov kev txwv no ua rau nws nyuaj rau kev noj zaub mov kom zoo. Dab tsi yog muaj! Txawm tias ib qho zaub xam lav zoo tib yam hauv qhov xwm txheej no nyuaj rau kev npaj. Tau pib sau tsab xov xwm no, kuv tsoo kuv lub taub hau, xav txog yuav ua li cas hloov butter hauv zaub xam lav. Thiab kuv qhov kev paub hauv kev ua noj thiab kos cov phiaj xwm zaub mov txawv yog qhov hnyav. Peb tuaj yeem hais li cas txog cov neeg zoo tib yam!

Kev noj zaub mov tuaj yeem hu ua kev sib npaug yog tias nws muaj cov protein, rog thiab carbohydrates. Tab sis nyob rau hauv cov khoom uas thawj los rau hauv lub siab raws li ib tug lwm txoj rau txhua yam txwv tsis pub, muaj yog kom meej meej tsis txaus rog thiab protein. Tom qab tag nrho, tus neeg feem ntau noj dab tsi yog tias lawv tsis tuaj yeem noj nqaij, mis nyuj, rog thiab kub? Yog lawm: qhob cij, khoom qab zib, txiv hmab txiv ntoo, pasta, qos yaj ywm nrog nceb thiab porridge (hnub kub). Thiab xws li kev noj zaub mov tsis raug, txawm li cas los xij nws yog neeg tsis noj nqaij.

Tab sis nws tsis yog txhua yam phem! Cov lus qhia yooj yim no yuav cia siab tias yuav pab koj ua kom koj cov zaub mov noj qab haus huv thiab sib npaug.

Yuav ua li cas hloov cov roj zaub thiab cov rog feem ntau

1. Txiv ntseej thiab noob - ib qho zoo heev hloov rau lwm qhov chaw ntawm cov rog. Ntxiv lawv rau porridge, muesli ntawm dej, zaub xam lav. Koj muaj peev xwm txawm sprinkle lawv rau zaub kua zaub! Qab heev.
2. Avocado … Yog, kuv paub hais tias tus nqi rau nws tau nce indecently, tab sis koj twb tau txuag ntawm nqaij. Yog li ntawd, kuv xav kom tsawg kawg qee zaus indulging koj tus kheej nrog cov khoom siv zoo tshaj plaws.
3. Txiv maj phaub … Nws tuaj yeem siv los ua cov khoom qab zib zoo heev lossis noj tshais (piv txwv li, rau qhov no), nws tuaj yeem muab ntxiv rau cov tais diav kub.
4. Txiv maj phaub chips … Kev noj qab haus huv ntau dua li niaj zaus thiab txawm tias cov txiv hmab txiv ntoo qhuav. Saturate rau lub sijhawm ntev, muaj cov rog rog thiab fiber ntau. Lawv tuaj yeem raug nchuav rau ntawm porridge thiab muesli.
5. Txiv ntseej … Lawv yog cov nplua nuj nyob rau hauv cov rog noj qab haus huv thiab yuav ua kom tiav cov zaub xam lav tsis muaj roj.

Yuav hloov cov khoom siv mis li cas

Cog analogs. Piv txwv li, soy zaub mov ua haujlwm zoo. Feem ntau, kuv yog ib tus neeg sib tw ardent ntawm cov khoom siv mis nyuj, yog li qhov txwv tsis pub yoo mov yog ze rau kuv. Tau kawg, lub neej tsis muaj cheese yog qhov dhuav me ntsis, tab sis ntxiv rau nws, muaj ntau yam khoom qab zib. Nws yog lub sijhawm sim ua ib yam tshiab. Piv txwv li, zaub nrog ntau yam pesto sauces. Lawv yuav cia li mus rau cawv txiv hmab, uas, oddly txaus, tau tso cai nyob rau qee hnub ntawm Great Lent.

Qhov twg kom tau cov protein

Nyob rau hauv cov nroj tsuag cov khoom noj uas muaj protein ntau, thiab cov no yog tag nrho cov legumes: peas, lentils, taum ntawm tag nrho cov xav thiab inconceivable hom, chickpeas … Kuv xav hais tias, nyob rau cov hnub thaum cov zaub mov kub tso cai, ua noj tsis porridge thiab qos yaj ywm, tab sis ib tug ntau yam ntawm cov zaub mov txawv. ntau yam legumes. Yog li koj yuav khaws cov protein rau kev siv yav tom ntej, thiab tseem ua rau qhov tsis muaj cov vitamins B, uas yog qhov tseem ceeb. Cov vitamins B tau ncaj qha koom nrog hauv cov txheej txheem ntawm lub zog tsim los ntawm cov hlwb. Ntawd yog, hauv txoj kev yooj yim, peb xav tau lawv kom tsis txhob tom peb lub qhov ntswg txhua hnub. Tau kawg, muaj ntau lwm yam uas yuav pab koj tsaug zog, tab sis qhov ntawd yog lub ntsiab lus rau lwm tsab xov xwm.

Cov txiv ntoo kuj yog qhov zoo ntawm cov protein. Yog li khaws cia rau ntawm porridge, muesli, thiab zaub xam lav nrog ib txhais tes dav.

Cov cai los pab koj nyob hauv kab thaum yoo mov

1. Tsis txhob nqa txiv hmab txiv ntoo. 2-3 ib hnub yog koj qhov siab tshaj plaws. Cov txiv hmab txiv ntoo ua rau nce ntshav qab zib thiab, yog tias noj ntau dhau, ua rau lub siab ua rau lub siab vim muaj ntau ntawm fructose. Nws yog qhov zoo tshaj los muab lawv nrog txiv ntseej. Qhov no yuav ua rau qeeb tso cov piam thaj rau hauv koj cov hlab ntsha thiab ua rau koj muaj kev noj qab haus huv ntev dua.

2. Zaub yog koj txhua yam. Ntawm no koj tuaj yeem tuaj nrog txhua yam koj lub siab xav, ob qho tib si rau hnub dej qhuav thiab rau cov tais kub.

3. Cereals yog ib yam zoo, tab sis nyob rau hauv moderation thiab ib txwm nrog cov txiv ntoo, cov noob thiab lwm qhov chaw tso cai ntawm cov rog los ntawm cov npe saum toj no. Buckwheat thiab oatmeal yog nyiam. Cov qub muaj qhov qis glycemic Performance index piv rau lwm cov cereals, thaum lub tom kawg yog nplua nuj nyob rau hauv protein. Qhov no yog vim li cas oatmeal thiaj li nyiam los ntawm cov kws qhia, uas feem ntau npaj pluas mov rau lawv cov neeg siv khoom raws li nws.

Yog tias koj muaj hmoo thiab lawv muag newfangled quinoa groats nyob ze koj, ces xav tias dawb los twv rau nws. Nws yog qhov zoo rau txhua tus: nws yog nplua nuj nyob rau hauv cov vitamins B, muaj ntau cov protein thiab tib lub sijhawm muaj qhov ntsuas glycemic qis.

4. Noj mov tsawg, cov txiv neej! Nws, ntawm chav kawm, yog lub taub hau ntawm txhua yam, tab sis … Lub xub ntiag ntawm cov poov xab thiab gluten nyob rau hauv nws ua rau nws tsis yog cov khoom zoo tshaj plaws ntawm koj lub rooj. Kuv tsis hu kom maj nrawm los ntawm ib qho mus rau lwm qhov thiab zam nws tag nrho, tab sis kuv paub ntau tus neeg uas tsis yog poob phaus thaum yoo mov, tab sis, ntawm qhov tsis sib xws, tau txais ntau heev. Qhov no yog vim tsuas yog qhob cij, cereals thiab txiv hmab txiv ntoo nyob rau hauv qus kom muaj nuj nqis. Tsis txhob rov ua lawv qhov yuam kev.

5. Hnub ntses, xaiv ntses rog: mackerel, sardine, herring, salmon, salmon. Vim li cas? Kuv xav tias koj tsis muaj rog hauv koj cov zaub mov, yog li kuv xav kom rov ua kom koj cov nyiaj khaws tseg, thiab tib lub sijhawm txhawb koj lub cev nrog cov txiaj ntsig tsis zoo omega-3 fatty acids. Nws yog nyob rau hauv cov roj ntses uas cov kua qaub no yog qhov tseem ceeb tshaj plaws (lawv kuj pom muaj nyob hauv cov nroj tsuag, tab sis lawv cov nyhuv tsis zoo ib yam).

6. Tsis txhob noj khoom qab zib ntau dhau. Cov lus pom, kuv xav tias, yog superfluous ntawm no.

7. Haus ntau dua. Yog tias koj tau mus rau qhov kawg thiab ua raws li tag nrho cov cai ntawm kev yoo mov, ces nyob rau hnub tsis muaj zaub mov, kuv xav kom ua kua zaub los yog haus dej kom ntau li ntau tau thiab tshuaj ntsuab tshuaj yej. Qhov no yuav pab koj tsaug zog txawm tias lub sijhawm nyuaj no.

Thiab thaum kawg - nthuav cov zaub mov txawv uas yuav pab ua kom muaj ntau hom zaub mov ntshiv:

• "RECIPES: Grain qhob cij nrog txiv ntseej thiab noob";
• "RECIPES: Mis los ntawm walnuts";
• "4 tshiab Italian pasta zaub mov txawv rau cov neeg khiav dej num";
• Daim ntawv qhia: Zaub Lasagna rau cov neeg khiav dej num;
• "RECIPES: 5 vitamin zaub xam lav";
• "RECIPES: 12 delicious eggplant tais";
• "RECIPES: Smoothies, kua txiv tshiab thiab qab noj tshais";
• "RECIPES: 19 ntsuab smoothies - boost ntawm vivacity rau cov neeg uas hlub lawv tus kheej."

Qhov ntawd yog txhua yam. Noj qab nyob zoo rau koj!