Ua cov ntawv qhia zaub mov rau cov me nyuam, Kuv tau hloov los ua tus yam ntxwv ntawm cov khoom noj muag rau me nyuam mus txog peb xyoos, sim ua kom ntau yam, siv tau thiab nthuav rau cov niam txiv rau cov me nyuam me.
Yog li, kuv tuaj yeem qhia koj cov lus qhia rau lub limtiam rau ib tus menyuam ntawm ib xyoos rau ob, uas muaj rau 6 noj ib hnub. Nug seb yog vim licas? Yog tias koj xav txog nws, nws tsis yog qhov ntau, tab sis qhov yog xwb. Kev noj zaubmov ntawm kev cog qoob loo "(yog li kuv, kuv hlub, hu kuv tus niam thiab tus ntxhais) yuav tsum muaj kev noj tshais thawj zaug, qhov noj tshais thib ob, pluas su, noj txom ncauj thaum yav tsaus ntuj, noj hmo thiab" snack light "ua ntej yuav mus pw. Tom qab ntawd yuav tsis muaj kabmob, thiab tus menyuam yuav tau tag nrho thiab zoo siab.
Lub sijhawm kwv yees txog kev noj mov yog raws li nram no:
- 8.00 - thawj pluas tshais;
- 10.00 - thib ob pluas tshais;
- 12.00-12.30 - pluas su;
- 15.00-15.30 - tav su noj txom ncauj;
- 18.00-18.30 - noj hmo;
- 21.00 - "reinforcements" rau yav hmo ntuj.
Ntawv rau lub limtiam
Hnub Monday
Ua ntej tshais
Buckwheat cereal tsis muaj chaw yuj nyuj - 150 g
Mis - 150 ml
Noj tshais ob
Txiv tsawb los yog txiv tsawb puree - 100-150 g
Noj su
Borsch nrog luav nqaij - 100 g
Mashed qos yaj ywm - 80 g
Zaub xam lav (boiled beet nrog zaub roj) - 40 g
Compote ntawm qhuav txiv hmab txiv ntoo - 100 ml
Dub qhob cij - 10 g
Noj su thaum tav su
Kefir - 150 ml
Bagel - 1 Pc.
Noj hmo
Oatmeal porridge - 150 g
Tshuaj yej nrog mis nyuj - 150 ml
Ua ntej yuav mus pw
Cov me nyuam curd - 50 grams
Tuesday
Ua ntej tshais
Nyob kas poom los ntawm pob kws mis nyuj - 150 g
Kefir - 150 ml
Noj tshais ob
Txiv hmab txiv ntoo platter los yog txiv hmab txiv ntoo nyias - 80-100 g
Noj su
Rice kua zaub nrog rau hauv av yolk - 100 g
Vermicelli boiled - 80 g
Zaub xam lav (carrots, apples, sunflower roj) - 45 g
Compote ntawm apples thiab dub chokeberry - 100 ml
Dub qhob cij - 10 g
Noj su thaum tav su
Carrots, grated, nrog qaub cream - 50 g
Mis - 150 ml
Noj hmo
Zaub stew 150 g
Rose kua nplaum - 150 ml
Mov ci nrog butter - 20/5 g (khob cij / butter)
Ua ntej yuav mus pw
Mis - 150 ml
Hnub Wednesday
Ua ntej tshais
Chav Omelette - 100 g
Tshuaj yej nrog mis nyuj - 150 ml
Cij dawb nrog butter thiab grated cheese - 20/5/5 (khob cij / butter / cheese)
Noj tshais ob
Ci kua - 100 g
Noj su
Soup millet - 150 g
Ntses cutlets - 50-60 g
Mashed qos yaj ywm nrog grated ntsuab peas - 50/20 g (mashed potatoes / peas)
Dub qhob cij - 10 g
Txiv hmab txiv ntoo txiv hmab txiv ntoo txiv hmab txiv ntoo - 100 ml
Noj su thaum tav su
Kefir - 150 ml
Bun - 30-50 g
Noj hmo
Zaub puree - 200 g
Mis - 100 g
Dawb qhob cij - 20 g
Ua ntej yuav mus pw
Cov me nyuam cheese-txiv hmab txiv ntoo tshuaj - 50 g
Hnub Thursday
Ua ntej tshais
Porridge yam uas tsis muaj dampness - 150 g
Rose kua nplaum - 150 ml
Noj tshais ob
Txiv hmab txiv ntoo puree - 100 g
Noj su
Rice kua zaub nrog meatballs - 100/50 (kua zaub / nqaij npua)
Zaub puree - 70 g
Txiv Hmab Txiv Ntoo Jelly - 100 ml
Dub qhob cij - 10 g
Noj su thaum tav su
Mis - 150 ml
Koob noom - 20 g
Noj hmo
Mis nyuj kua zaub nrog vermicelli thiab grated cheese - 150/10 g (vermicelli / cheese)
Mis - 150 ml
Yob nrog butter - 20/5 g (bun / butter)
Ua ntej yuav mus pw
Tsev cheese - 50 g
Hnub vas Xuv
Ua ntej tshais
Mashed qos yaj ywm - 150 g
Kefir - 150 ml
Koob noom - 10 g
Noj tshais ob
Kua - 100 g
Noj su
Buckwheat kua zaub - 100 g
Tub nkeeg cabbage qaws - 100 g
Dub qhob cij - 10 g
Compote ntawm qhuav txiv hmab txiv ntoo - 70 g
Noj su thaum tav su
Cheese loj - 50 g
Mis - 100 g
Noj hmo
Rice milk porridge - 150 g
Txiv hmab txiv ntoo tshuaj yej - 150 g
Mov ci dawb - 10 g
Ua ntej yuav mus pw
Kefir - 150 ml
Hnub vas xaum
Ua ntej tshais
Buckwheat kua zaub nrog mis nyuj - 150 g
Tshuaj yej nrog mis nyuj - 150 ml
Yob nrog butter thiab grated cheese - 20/5/5 g (bun / butter / cheese)
Noj tshais ob
Kefir - 100 ml
Noj su
Kua zaub siav on nqaij broth - 100 g
Chav cutlet - 50 g
Zaub puree - 70 g
Dub qhob cij - 10 g
Kua txiv - 100 ml
Noj su thaum tav su
Txiv hmab txiv ntoo puree - 100 g
Noj hmo
Tawg dumplings kev sib tw - 150 g
Yob nrog butter - 20/5 g (bun / butter)
Mis - 150 ml
Ua ntej yuav mus pw
Curd nplej zom - 50 g
Hnub Sunday
Ua ntej tshais
Porridge buckwheat mis ua - 150 g
Cocoa - 150 ml
Noj tshais ob
Txiv hmab txiv ntoo zaub xam lav finely tws - 100 g
Noj su
Zaub kua zaub nrog nqaij broth - 100 g
Mashed qos yaj ywm nrog daim siab pate - 70/40 g (mashed potatoes / daim siab pate)
Dub qhob cij - 10 g
Compote - 100 ml
Noj su thaum tav su
Curd nplej zom - 50 g
Noj hmo
Kasha semolina mis nyuj - 150 g
Tshuaj yej nrog mis nyuj - 150 ml
Ua ntej yuav mus pw
Mis - 150 ml
Cov lus pom zoo rau cov menus rau cov menyuam hnub nyoog ib mus rau ob
Thaum npaj pluas mov noj rau me nyuam, koj yuav tsum tau ua tib zoo xyuas qhov tseeb tias tag nrho cov khoom noj yuav tsum raug muab txav mus rau qhov zoo li tus me nyuam nyiam siv nws. Txij li thaum, cov hniav hauv ob xyoo ntawm lub neej tsuas yog loj hlob thiab loj hlob tuaj, tus menyuam tseem tsis tau noj zaub mov. Tab sis tsis txhob sib zog! Ntau yam kev sib tsoo ntawm cov khoom noj nrog lub plhaw ua rau cov saj ntawm cov zaub mov npaj, thiab tseem ua rau hauv kev tsim tawm ntawm kev txawj ntse hauv ib tug me nyuam ntawm xyoo ob ntawm lub neej.
Cov khoom noj saum toj noj yog tsuas qhia tau. Nws lub homphiaj tseemceeb yog los pab nws niam pom nws tus kheej hauv kev npaj cov khoom noj khoom haus rau ib tus menyuam yaus. Kev noj haus yuav tsum tau kho kom haum rau koj tus kheej lub sijhawm. Piv txwv li, yog hais tias tus me nyuam tsim thaum tsis tau xya teev, tab sis tom qab ib nrab thaum sawv ntxov, ces nws yuav tsis tau noj tshais, ntawm chav kawm, thaum 8:00.
Xyuas kom tseeb tias koj tseem noj kua haus txaus. Tej zaum tus me nyuam yuav tsum haus ib co dej. Yog li, muab dej rau tus mos ab ntau zaus ib hnub. Tsis tas li ntawd, nws yuav pab tau los npaj dej tshuaj ntsuab (chamomile tea, rose petals, raspberry, currant tea, etc.).
Nco ntsoov, cov zaub mov rau tus me nyuam ntawm ib xyoos mus rau ob xyoos yuav tsum muaj cov vitamins, ob qho tib si thaum lub caij ntuj sov thiab lub caij ntuj no. Yog li ntawd, nws yog ib qhov tsim nyog los ua kom lub txiv hmab txiv ntoo thiab zaub los ntawm lub caij ntuj sov, khov lawv nyob rau hauv lub freezer. Yog hais tias nyob rau hauv lub caij ntuj sov peb muaj peev xwm muab tus me nyuam raws li ib tug zaub xam lav cucumbers thiab txiv lws suav, tom qab ntawd ces nws yog ib lub caij nyoog nws yuav tsum tau muab boil beets, carrots, qos yaj ywm thiab noj cov zaub ntau hom. Tsis txhob yuam kom tus me nyuam noj tag nrho cov nqaij siav, tus me nyuam paub meej npaum li cas nws xav tau. Nws yog qhov zoo dua rau kev ntshaw me ntsis lig tshaj rau overeat. Yog tias tus me nyuam tshaib plab, nws yeej yuav qhia koj txog nws.
Txaus siab rau koj cov ntxhais thiab nyiam tub!