Tab sis koj tsis tas yuav maj nrawm rau noj tus me nyuam "khoom noj". Hauv daim ntawv qhia zaub mov, tus me nyuam yuav tsum muaj cov tais diav uas ua si rau hauv nws tus kheej lub plhaub ntawm nws lub plhaub taum plab thiab lub plab zom zaub mov - casseroles, soufflé, cutlets cut, zaub purees thiab qhwv porridges. Koj tsis tas yuav cia menyuam yaus tso cov khoom noj rau hauv khib nyiab, vim cov khoom no yog npaj rau cov me nyuam mos, thiab yog tias koj tsis muaj lub sijhawm los ua qhov no rau me nyuam, siv cov zaub mov npaj ua.
Cov me nyuam cov zaub mov kaus poom, uas yog tsim los rau cov me nyuam mos tshaj ib xyoos, muaj kev sib luag rau nws lub hnub nyoog, cov khoom noj muaj cov ntawv loj. Cov khoom noj muaj pes tsawg leeg - yog cov khoom siv uas tau siv ntau dua, cov zaub mov yog twb seasoned nrog cov txuj lom: basil, nplooj nplooj ntoo, celery, dill, parsley (ntawm chav kawm, tsawg heev).
Lub plab ntim ntawm tus me nyuam muaj ib xyoos yog tseem me, thiab kev noj haus cov kev xav tau siab txaus, yog li tus me nyuam yuav tsum tau noj ntau zaus, tab sis me me. Koj yuav tsum ua raws li kev noj haus thiab muab cov khoom noj rau me nyuam tib lub sijhawm. Qhov no yog tsib zaug ntawm cov khoom noj ntawm 3.5 los yog 4 teev (noj tshais, pluas su, yav tsaus ntuj tshuaj yej, noj hmo thiab qaub mis nyuj haus lossis mis nyuj rau yav hmo ntuj).
Mus txog rau ib xyoos twg tus me nyuam tau txais ntau ntau leej niam lub mis los sis mis nyuj haus ib hnub twg. Tshaj tawm ntawm cov khoom noj siv mis rau tus me nyuam txoj kev noj haus tom qab thawj xyoo ntawm lub neej yuav tsum tsis txhob muab txo kom tsawg. Tom qab tag nrho, cov khoom siv mis nyuj yog qhov zoo ntawm cov vitamins ntawm B, phosphorus, calcium thiab protein. Txhua txhua hnub tus me nyuam yuav tsum tau txais 500 los sis 600 ml mis nyuj thiab fermented mis nyuj (ob leeg nyob rau hauv daim ntawv ntawm cov additives nyob rau hauv cereals, casseroles, thiab nyob hauv daim ntawv dawb huv).
Tseem yuav tsum tau tso cai rau cov khoom tshwj xeeb ntawm tus me nyuam noj: tsev cheese, tus me nyuam yogurt. Rau cov menyuam yaus tshaj ib xyoos, muaj cov kua mis tshwj xeeb uas muaj cov kabmob thiab cov vitamins, uas yuav tsum muaj nyob rau hauv tus menyuam noj cov zaubmov. Yog tias leej niam tseem muaj mis niam, ces nws yuav yog qhov chaw ntawm cov khoom noj rau tus me nyuam thiab tiv thaiv nws ntawm kev kis mob. Maj mam, koj yuav tsum pib qhia tus me nyuam kom curd thiab zaub casseroles. Koj tuaj yeem muab tus me nyuam thiab me me ntawm lub teeb ci cheese. Yog tias koj tseem tsis tau chewed, cheese yuav muab tau rau hauv daim ntawv zoo.
Zaub thiab cereals
Kasha yuav tsum muaj nyob hauv kev sib tw ntawm tus me nyuam ib xyoos. Cov zaub mov no yuav tsum yog ntawm lub rooj ntawm cov kab muag txhua txhua hnub. Npaj nws tus menyuam rau pob kws, pob kws, buckwheat, oatmeal, thiab lwm yam cereal. Lawv txhawb tus me nyuam lub cev nrog ntau yam khoom muaj txiaj ntsim thiab muaj txiaj ntsig rau plab zom mov. Tsis txhob rush mus rau tus me nyuam ua pasta - feem ntau, tus me nyuam yuav hlub thiab txaus siab rau cov tais no, tab sis qhov khoom noj khoom haus zoo ntawm qhov khoom muag tsawg tsawg.
Yuav kom paub cov me nyuam nrog mov ci tseem ceeb heev. Yuav pib nrog, muab nws ua hom qhob nplej dawb, nws yooj yim dua los ntawm lub cev, thiab tom qab ntawd ces kev noj haus yuav maj mam muaj dub ncuav dub.
Txhua lub sijhawm xyoo, cov zaub mov ntawm tus menyuam yuav tsum yog cov txiv hmab txiv ntoo thiab zaub sib txawv. Thaum lub caij ntuj sov thiab lub caij nplooj zeeg, nws tuaj yeem yog cov txiv hmab txiv ntoo tshiab thiab zaub (yog tias tus me nyuam noj cov zaub mov phem, ces nws tuaj yeem rubbed rau ntawm grater), zaub qhwv, cov qos yaj ywm thiab cov zaub kua zaub.
Thaum lub caij ntuj tsho-caij nplooj ntoos hlav, muab koj cov zaub ua zaub mov thiab cov txiv hmab txiv ntoo xyaw rau hauv txiab, npaj cov qos yaj ywm thiab cov kua qab ntawm cov zaub khov khov, muab cov kua ntsev thiab cov kua txiv hmab txiv ntoo tshiab. Ntawm txiv hmab txiv ntoo, nws yog ib qhov zoo dua los muab kev nyiam rau cov neeg uas loj hlob nyob rau hauv peb lub strip: plums, pears, apples.
Rau cov txiv hmab txiv ntoo yuav tsum tau txais kev kho mob zoo, tus me nyuam muaj peev xwm muaj kev tsis haum tshuaj. Raws li ib tug haus dej, muab Berry thiab txiv hmab txiv ntoo jelly, npaj los ntawm tshiab los yog frozen berries thiab txiv hmab txiv ntoo, los yog los ntawm zoo qhuav txiv hmab txiv ntoo.
"Khoom noj khoom haus" loj
Cov khoom noj khoom haus tag nrho hauv ib xyoos yog tsis tuaj yeem tsis muaj nqaij. Tus me nyuam yuav tsum tau muab nqaij npuas nqaij, nqaij qaib, luav, qaib ntxhw. Thiab tseem muaj nqaij, nqaij nyug, txawv by-products - daim siab, lub plawv, tus nplaig. Txhua yam nqaij cov khoom noj yog npaj rau hauv daim ntawv ntawm nqaij npua los yog lub ncuav phuam. Nws tseem ua tau kom cov me nyuam muaj nqaij cov kaus poom, uas tau siv li ib xyoos. Nqaij cov zaub mov zoo tshaj plaws rau tus menyuam noj su.
2 los yog 3 zaug hauv ib lub lim tiam, cov nqaij yuav tsum muab hloov nrog ib tug ntses tais: nws muaj peev xwm yuav qis-roj ntau yam - walleye pollock, cod. Ntses enriches tus me nyuam lub cev nrog phosphorus, tsim nyog rau kev tsim cov pob txha, thiab cov ntses cov ntses ua rau lub cev muaj zog nrog cov roj fatty acids thiab iodine. Tus me nyuam cov zaub mov yuav tsum muaj ntau tus neeg, ces nws yuav tau txais cov xov tooj txaus thiab micro-vitamins.
Siv cov qauv zaub mov rau ib hnub rau tus me nyuam ib xyoos
Thaum noj tshais
Ua ntej noj mov - niam mis, mis rau me nyuam los ntawm ib xyoos los sis mis nyuj haus.
Noj tshais
Porridge muab nws ua kom muaj zog rau tag nrho hnub thiab nws tus menyuam tau zoo. Kua txiv muab cov me nyuam lub cev nrog cov microelements tseem ceeb thiab cov vitamins.
Ib pluag noj mov
Tag nrho pluas mov rau tus me nyuam muaj xws li nqaij tais - ib qhov chaw zoo ntawm iron thiab protein ntau. Garnish cov zaub mov los yog zaub yog zoo meej raws li ib sab phaj. Koj tuaj yeem muab tus me nyuam haus tau kua zaub.
Delicious tav su noj txom ncauj
Txiv hmab txiv ntoo puree - zoo haum rau ib tug me me khoom txom ncauj. Koj tuaj yeem muab kua txiv hmab txiv ntoo rau nws yog tias nws tsis tau noj tshais.
Lub teeb ci
Hmo tsis noj mov li noj hmo. Koj tuaj yeem muab rau koj tus menyuam noj zaub mov lossis zaub tais, thiab hmo ntuj muab nws mis tshwj xeeb rau cov menyuam yaus lossis mis niam. Cov ntawv qhia no muaj tag nrho cov khoom tsim nyog uas cov me nyuam xav tau nyob rau theem ntawm kev txhim kho.
Tam sim no peb paub tias dab tsi yuav tsum yog tus me nyuam noj mov hauv 1 xyoo. Ua raws li cov lus qhia no, thiab koj tus me nyuam yuav noj txoj cai thiab tau txais cov vitamins thiab minerals uas tsim nyog.