Yog li, koj yuav tsum ua tib zoo xav txog thiab tsim kom muaj tsoomfwv tshwjxeeb, pub tus niam laus pub mis - kom tsis muaj colic rau tus menyuam.
Nyob hauv leej niam kev noj haus, uas nourishes, yuav tsum muaj ntau yam khoom noj uas muaj cov proteins uas txaus, nqaij, carbohydrates, minerals thiab vitamins. Tsim nyog txhua yam yuav tsum tau balanced, thiab proteins, thiab cov rog, thiab carbohydrates.
Kev noj haus ntawm ib leej niam laus yuav tsum tau siv ib qho calorie ntau ntau hauv ib hnub twg. Txog, cov dietitians txiav txim siab lawv cov xov tooj hauv 4000 kcal ib hnub. Txawm li cas los xij, qhov no tsis txhais hais tias koj them tsis taus me ntsis lossis tsawg dua. Qhov loj tshaj plaws ntawm no yog tsis pub ntau heev. Noj cov khoom noj uas tsis yog rog, koj txo qis rog cov kua mis, kom koj tus menyuam noj tsis tau. Hauv qhov no, koj yuav tau ua kom paub ntau dua qub.
Nco ntsoov tias lub xeev ntawm cov hnyuv hauv tus me nyuam ncaj qha nyob ntawm seb leej niam noj dab tsi. Kev pub noj mis niam rau tus niam tsev laus (yog li tsis muaj mob plab hnyuv loj hauv tus me nyuam) excludes cov zaub mov nram qab no: dub ncuav qab zib, ntsuab apples, legumes, sauerkraut, kefir, ceev. Tag nrho cov ntawm lawv tuaj yeem ua rau tsam ploj - thiab tus me nyuam tseem qaug zog thiab tsis tuaj yeem tso tawm cov hnyuv ntawm cov kab mob ploj.
Ntawm no yog lwm cov tswv yim zoo thiab cov tswv yim zoo: nyob hauv kev noj haus ntawm ib leej niam leej txiv me me yuav tsum yog tam sim no qhuav qoob loo, qos yaj ywm thiab tsawb - cov khoom no ntxias tus menyuam cov hnyuv. Yuav kom tsis txhob plab hnyuv loj hauv tus me nyuam, nws kuj tseem tau pom zoo tias koj qee zaum noj ob peb nqaij. Txawm li cas los, tsis txhob ua dhau nws, vim tias qhov ntau dhau ntawm cov txiv hmab txiv ntoo qhuav no tuaj yeem ua rau rov qab tshwm sim, uas yog tsis txaus.
Hauv kev noj haus txhua hnub ntawm ib leej niam laus, yuav tsum muaj dej ntau. Yuav kom tsis txhob ua txhaum no sib npaug, haus ib hnub ib hnub ntawm mis nyuj thiab ob peb khob dej tshuaj yej.
Cov zaub mov yuav tsum tau siav los yog siav rau ob peb tug, tsuas yog siv cov khoom uas yooj yim tshaj plaws absorbed thiab tsis ua rau tsam plab.
Lub hauv paus ntawm fiber ntau yog zaub thiab txiv hmab txiv ntoo. Koj yuav tsum tsis txhob noj cov khoom noj txom ncauj (alas, tab sis zoo dua zam - vim tias tus me nyuam tuaj yeem ua phem heev).
Nws kuj tseem nco qab tias cov khoom noj uas koj yuav tsum tau muab rau thaum cev xeeb tub kuj raug tshem tawm ntawm kev noj haus ntawm leej niam laus. Cov khaub ncaws tab sis muab tso rau hauv cov tais diav thiab cov tais diav, nrog rau cov tais diav uas muaj coob tus seasonings, haus luam yeeb thiab cawv. Tshwj xeeb tshaj yog kuv xav kom nco ntsoov lub xeem taw tes, txij li txawm tias qhov tsawg tshaj plaws ntawm cawv muaj feem cuam tshuam rau hauv lub xeev tag nrho ntawm tus me nyuam.
Peb xav qhia koj ob yam zaub mov ntawm cov tais diav uas tsis yog tsuas yog qhov qub thiab pab tau rau tus niam laus thiab nws tus me nyuam, tab sis kuj yuav pab kom tshem tau plab hnyuv quav.
Siv ib puas npaug ntawm cov pob dawb thiab lettuce, ob hom carrots, ib lub dib, nees nkaum grams ntawm celery, ib tug me me pawg ntawm dill, ob mus rau peb tablespoons qaub cream thiab ib tablespoon suab thaj, ntsev kom saj. Finely chop cov zaub thiab zaub, ntxiv qab zib, ntsev, qaub cream thiab sib tov meej. Yog hais tias Desired, qaub cream yuav hloov nrog zaub roj.
Qos yaj ywm kua zaub
Los npaj cov zaub mov no koj yuav tsum tau muaj ob puas grams qos yaj ywm, kaum grams butter, tsib caug milliliters ntawm mis nyuj, ib tug tablespoon ntawm hmoov, qe qe thiab ib co zaub ntsuab xaiv. Finely chop thiab noj qos yaj ywm. Fry lub hmoov nyob rau hauv butter thiab ntxiv mus rau lub kua zaub. Tom qab ntawd ntxiv mis nyuj, zaub ntsuab, qe ntses, ntsev kom saj thiab pab rau lub rooj nyob rau hauv ib daim ntawv kub.
Zaub kua zaub
Noj ib puas grams zucchini, xya caum grams qos yaj ywm, me ntsis dawb cabbage, ob lub txiv lws suav, ib tablespoon ntawm qaub cream, butter thiab zaub (parsley, dill) ntsev mus saj. Finely chop cov zaub thiab stew lawv nyob rau hauv cov roj. Tom qab ntawd sau nws nrog dej thiab coj mus rau ib tug boil, ces ntxiv ib spoonful ntawm qaub cream. Solim, peb ntxiv zaub ntsuab - thiab zaub kua zaub yog npaj txhij. Los ntawm txoj kev, cov kua qab no thiab cov cua tsis qab los (tsis txhob sib tham txog nws cov txiaj ntsim!) Yuav tsum nyob hauv kev noj haus ntawm niam txiv laus, vim tias nws yuav pab kom tau qhov khoom noj kom haum rau leej niam thiab yuav tsis ua rau plab hnyuv loj hauv tus me nyuam.
Beetroot kua zaub
Ua rau cov kua qab qab no tom tsev, koj yuav tsum muaj yim caum grams ntawm beet, ib tug zaub ntug hauv paus, peb qos yaj ywm, nees nkaum tsib gram cabbage, ib lws suav, ib tug tablespoon ntawm qaub cream, dill thiab butter. Muab tawm hauv lub lauj kaub tshiab ntawm cov roj, sau nrog dej, coj mus rau ib tug boil. Tom qab cov yooj yim manipulations, ntxiv dill thiab ntsev kom saj. Ntawm no, qhov tseeb, qhov ntawd yog tag nrho! Beetroot kua zaub yog npaj rau kev siv.
Nqaij npuas kib
Tsim nyog rau kev npaj cov khoom xyaw: ib nrab ntawm cov nqaij ntawm nqaij, ib hom zaub, xya caum gram ntawm cabbage, ib puas grams beet, ib lws suav thiab dos, ib tablespoon ntawm qaub cream thiab hmoov, me me zaub, ib tablespoon ntawm vinegar, ib nrab teaspoon ntawm qab zib.
Ntxiv lub vinegar nyob rau hauv finely tws zaub thiab stew, stirring tas li, tom qab uas ntxiv qab zib. Fry nyob rau hauv dos thiab hmoov thiab ntxiv rau zaub. Tom qab ntawd ntxiv ib me ntsis broth thiab mus txuas ntxiv muab tso tawm. Nyob rau hauv parallel, peb txiav cabbage thiab noj nws nyob rau hauv broth, kaum tsib rau nees nkaum feeb. Tom qab ntawd ua ke nws tag nrho hauv ib lub lauj kaub thiab ua noj rau li ib nrab ntawm ib teev, tom qab ntxiv cov zaub ntsuab thiab ntsev thiab pab nrog qaub cream rau lub rooj.
Chopped cutlets
Noj ib puas thiab tsib caug grams ntawm nqaij, ob peb lub ncuav ntawm ob lub khob, ib lub khob ntawm ib khob dej, qe, butter thiab breadcrumbs. Nqaij thiab dawb qhob cij los ntawm nqaij grinder, ces ntxiv dej, qe, butter thiab mix. Cutlets txiav nyob rau hauv breadcrumbs thiab Fry.