Omelette hauv Greek nrog txiv lws suav thiab Feta cheese
2 feem
Npaj: 10 feeb
Kev npaj ntawm daim ntawv qhia: 4-6 feeb
Yog hais tias lub sij hawm nias, es tsis txhob omelette cook scrambled qe nyob rau hauv txoj kev li ib txwm, feem ntau sib tov qe nrog ib lub raj tshuaj los yog ib tug ntoo diav. Qe yog ib qho zoo heev ntawm cov khoom noj protein zoo, 4 g ntawm uas yog muaj nyob hauv ib lub qe dawb. Txiv roj roj rau kib; Proteins muaj 6 qe loj loj; 1/2 teaspoon qhuav oregano; 1/2 khob txiv lws suav, tsuav nqaij; 1/2 khob ntsuab paprika, tsuav nqaij; 2 tbsp. spoons ntawm crumbled Feta cheese; ntsev thiab kua txob rau hauv av.
Kev npaj ntawm daim ntawv qhia:
Sprinkle nrog txiv ntseej roj ib lub lauj kaub rau cov nplaum loj thiab nws kub dhau qhov nruab nrab kub. Whisk qe dawb nrog oregano. Nqa cov dej qab zib kom sov li 3-5 feeb (kom txog thaum cov kua txiv hmab txiv ntoo qoob loo), siv lub tshuab raj, feem ntau yog nqa cov nplaum thiab xa cov kua nplaum rau cov hauv qab. Muab rau ib nrab ntawm cov txiv lws suav omelette, paprika thiab Feta cheese. Siv lub duav, npog cov zaub thiab cheese nrog ib nrab ntawm cov pob txha. Lub caij nrog ntsev thiab kua txob rau saj, txiav lub omelet mus rau hauv 2 qhov chaw thiab pab. 30% fat (3.6 g, 2 g saturated fat), 20% carbohydrate (5 g), 50% protein (14 g), 1 g fiber, 97 mg calcium, 1 mg ntawm hlau, 347 mg ntawm sodium, 109 kcal.
Quinoa nyias nrog shrimps thiab sesame roj
4 qhov
Npaj: 10 feeb
Kev npaj ntawm daim ntawv qhia: 10 feeb
Quinoa yog tsuas yog cov whole grains uas muaj nplua nuj nyob rau hauv cov nqaijrog thiab muaj tag nrho cov tseem ceeb amino acids. 1 khob ntawm quinoa nyoos; 450 g ntawm npaj txhij-MADE peeled shrimps ntawm medium loj; 1 daj lossis liab kua txob qab zib, tev thiab txiav rau hauv qhov cub; 3 tbsp. spoons ntawm tws coriander; 2 finely tws plum ntawm ntsuab dos; 2 tbsp. spoons ntawm mov mov wine vinegar; 1 tbsp. ib rab diav kua txiv roj; ntsev thiab kua txob rau hauv av.
Kev npaj ntawm daim ntawv qhia:
Nyob rau hauv ib nrab saucepan ncuav lub quinoa nrog ob tsom iav dej, muab rau ib qho muaj zog hluav taws thiab coj mus rau ib tug boil. Txo cov cua sov, npog nrog hau thiab noj rau 10 feeb, kom txog thaum tag nrho cov kua yog absorbed, thiab lub croup yuav tsis ua pob tshab. Tshem tawm ntawm tshav kub thiab sib tov nrog cov khoom xyaw nram qab no. Lub caij nrog ntsev thiab dub kua txob mus saj. 21% rog (6 g, 1 g saturated fat), 44% carbohydrate (31 g), 35% protein (25 g) 4 g fiber, 40 mg calcium, 3 mg iron, 199 mg sodium, 281 kcal.
Nqaij qaib nrog curry, mov paj npleg thiab ntsuab peas
4 qhov
Npaj: 10 feeb
Kev npaj ntawm daim ntawv qhia: 15 feeb
Nqaij qaib nqaij yog ib qho zoo heev ntawm cov khoom muaj protein ntau, cov hmoov nplej nplua nuj nyob hauv cov roj thiab cov vitamins B, thiab qaub nplaum muaj calcium uas ua kom cov pob txha siv zog. 2 teaspoons ntawm txiv roj roj; 1/2 khob ntawm dos, tsuav nqaij; 2 cloves ntawm extruded qej; 1h. ib diav ntawm finely tws tshiab Ginger; 450 g nqaij qaib mis tsis muaj pob txha thiab tev, txiav rau hauv 2.5 cm loj; 2 teaspoons ntawm curry hmoov; 1/2 tsp hauv av chij coriander; 1/2 teaspoons ntsev; 1/4 tsp av dub kua txob; 1 khob unsalted nqaij qaib broth; 2 khob khob nplej xim av; 1 khob ntawm khov ntsuab peas; 1/2 khob dej qab ntsev qis; 2 tbsp. spoons ntawm tws ntsuab dos.
Kev npaj ntawm daim ntawv qhia:
Nyob rau hauv ib lub laujkaub loj uas tsis yog-pas frying, tshav kub cov roj hauv nruab nrab kub. Tso lub dos, qij thiab Ginger thiab kib rau 2 feeb. Ntxiv cov nqaij thiab kib rau li 3 nas this kom txog thaum nws yog xim kasfes los ntawm tag nrho cov sab. Ntxiv curry, coriander, ntsev thiab kua txob dub thiab sib tov zoo. Ntxiv nqaij qaib broth thiab coj mus rau ib tug boil. Txo lub cua sov thiab noj rau 10 feeb - kom txog rau thaum cov nqaij qaib npaj. Lub caij no, nyob rau hauv ib medium-qhov loj qhov me saucepan, boil 2 khob ntawm cov dej. Ncuav lub mov thiab simmer rau 8 feeb. Ntxiv ntsuab peas, npog thiab ua noj rau 2 feeb ntxiv, kom txog thaum tag nrho cov kua tau absorbed. Tshem cov qaib tawm ntawm qhov hluav taws kub thiab sib tov nrog qaub cream thiab dos. Ua hauj lwm los ntawm kev tso saum cov mov nplej nrog taum mog. 16% rog (7 g; 1 g saturated fats), 48% carbohydrates (48 g), 36% protein (36 g), 4 g fiber , 73 mg ntawm calcium, 2 mg ntawm hlau, 502 mg ntawm sodium, 399 kcal.
Vim li cas cov kev noj haus tsis nruj heev ua rau kev tsis ua hauj lwm?
Hauv ntej, kev noj zaub mov raws li kev noj haus tsis muaj txiaj ntsig rau lub cev, hauv novices, txo qis hauv cov calorie ntau ntau ua rau cov diuretic effect. Qhov no txhais tau hais tias thawj zaug txo rau hauv kilograms, uas koj pom nyob rau hauv qhov teev, tsis yog ntawm kev poob rog, tab sis tsuas yog cov kua uas lub cev poob. Yog tias koj tau txais qis dua 1,200 calories ib hnub twg (uas yog, tsawg dua tus nqi tsawg tshaj plaws los ntawm ntau cov poj niam los txhawb txoj haujlwm ntawm txhua lub cev), koj paub tseeb tias siv cov nqaij pob txha tsis muaj rog. Yog tias koj noj tsawg tshaj qhov yuav tsum tau qis qis dua tsuas yog ua kom lub cev tsis ua hauj lwm thiab tag nrho cov plab hnyuv (cov calorie ntau ntau, tab sis nws yog txog 900 tauj ib hnub), koj lub cev yuav nkag mus rau hauv txoj kev tshaib plab; vim li ntawd, nws yuav tsis koom nrog ib qho kev poob qis ntawm nws cov nqi zog tshwj xeeb (namely rog). Ntawm lwm yam kev tsis zoo ntawm kev noj kev haus tsis muaj zog, tsis muaj zog pw, tas li tshaib plab thiab ntau qhov kev txaj muag. Feem ntau, yog tias koj pom cov khoom noj uas tsis tshua zoo, txwv tsis pub siv cov calorie ntau ntau, koj lub siab lub ntsws yuav tsis zoo heev, cov khoom noj khoom haus piav qhia.