Thawj txoj ntsiab cai paub txhua tus, nws yog feem ntau pom zoo rau cov neeg uas tab tom npaj los ua niam. Nws yog ib qho tsim nyog yuav tau noj feem ntau, tab sis nyob rau hauv feem me me, nws yog ib qho zoo dua los noj 5 los yog 6 zaug ib hnub twg, yuav tsum muaj me me ntawm cov pluas noj.
Noj thaum koj tshaib plab, thiab tsis yog thaum koj yuav tsum noj. Koj yuav tsum tau mloog koj lub cev, tsis txhob noj tshuaj, thiab tsis txhob tshaib plab koj tus kheej.
Thaum noj mov, tsis txhob maj, koj yuav tsum tau noj mov, ua kom nws saj, zoo noj khoom noj. Tsis txhob noj thaum nyeem phau ntawv, los yog ntawm lub teeb ntawm lub TV, tab sis nyob rau hauv ib qho chaw ntsiag to, qab ntxiag. Yog tias koj txiav txim siab ua raws li kev noj zaub mov kom zoo thaum lub caij cev xeeb tub, koj yuav tsum tsis txhob muab cov khoom kib, kaus poom, cov khoom noj uas nyiam haus los ntawm koj cov khoom noj. Nws yog ib qho zoo dua noj zaub mov siav rau ob peb zaug, ci thiab hau, nws yuav pab tau rau koj tus me nyuam thiab koj. Tsis txhob noj hmo, lub sijhawm kawg koj yuav tsum noj tsis pub dhau 19.00. Yog hais tias tom qab koj xav tias tshaib plab, ces nws yog qhov zoo dua rau koj tus kheej mus rau txiv hmab txiv ntoo lossis yogurt.
Thaum cev xeeb tub, koj yuav tsum tau hloov ntau hom khoom noj.
Cov pojniam xeebtawm muaj peev xwm pom zoo:
- nqaij qaib nqaij, unsalted ntses, nqaij ntshiv;
- qe hau los yog nyob rau hauv daim ntawv ntawm ib tug omelet;
- cov zaub ntsuab, cov txiv hmab txiv ntoo qhuav, zaub, txiv hmab txiv ntoo, txiv hmab txiv ntoo;
- Nqaij - xaiv los muab cov qos yaj ywm germinated, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo tseem tsis tau;
- txiv ntseej, dua li cedar los yog hazelnuts;
- taub dag los yog hnub poob noob;
- noob taum - taum thiab lentils, thiab nrog kua thiab peas ib tus yuav tsum ceev faj thaum cev xeeb tub;
- cov khoom noj siv mis - mis nyuj, yogurt tsis muaj tshuaj lom neeg. Prostokvasha, tsev cheese, fermented ci mis nyuj, yogurt;
- Zaub roj: taub dag, paj noob hlis, pob kws, txiv ntseej, butter, tsis txhob tsim txom;
- Herbal tshuaj yej lossis ntsuab tshuaj yej.
Tsis pom zoo thaum cev xeeb tub:
- Nqaij, kaus poom zaub mov, khoom noj haus;
- heev salty, heev ntsim, qaub heev;
- nceb, peas;
- ntses, nqaij qaib, nqaij rog;
- ci nrog ntxiv ntawm oily cream, khob cij dawb, khoom qab zib, buns;
- kas fes, cocoa, qhob noom xim kasfes, chocolate;
- Txhob haus cawv;
- Strawberries, strawberries, raspberries, citrus ntau yam.
Vitamin ntau ntau rau cov poj niam cev xeeb tub, cov khoom noj uas muaj vitamins nplua nuj yuav tsum muaj nyob rau hauv cov zaub mov kom zoo. Qhov ntau ntau hom khoom noj, yav tom ntej tus me nyuam yuav muaj kev pheej hmoo siab tsis haum rau cov khoom noj.
Thaum lub sij hawm tag nrho kev xeeb tub, nrog kev noj zaub mov zoo, muaj kev tsim txiaj rau cov me nyuam txoj kev loj hlob, kev loj hlob zoo thiab kev tswj hwm leej niam txoj kev noj qab haus huv. Yog tias cov khoom noj khoom haus ntawm tus poj niam cev xeeb tub tsis txaus, tus me nyuam yuav tau txais tag nrho cov khoom tsim nyog rau nws. Tab sis qhov no yuav cuam tshuam rau niam lub cev. Vim yog tsis muaj calcium nyob rau hauv lub cev, cov hniav ntawm cov poj niam ua impaired, nws yog li tsim nyog rau kev loj hlob ntawm cov pob txha fetal pob txha. Thaum lub caij muaj menyuam hauv plab, lwm yam kev mob tshwm sim nyob rau hauv cov poj niam lub cev - kev qaug zog, tus kab mob hypovitaminosis, anemia. Cev xeeb tub thiab pub mis rau tus me nyuam yog ib qho kev coj ua muaj sia thiab ua raws li txoj cai tsoom fwv tus niam lub cev yuav tsum tsis txhob raug kev txom nyem.
Cov khoom noj ntawm tus poj niam cev xeeb tub thiab tus niam nws txiv yuav tsum muaj cov protein ntau thiab yuav tsum muaj calorie ntau ntau. Hauv kev noj zaub mov txhua hnub rau ib tug poj niam muaj hnub nyoog 1 kilogram ntawm nyhav, zaub mov yuav tsum muaj li 1 txog 1.5 gram protein. Thaum cev xeeb tub thiab lub sij hawm pub mis, qhov no yuav tsum yog 2 gram ntawm cov protein ib kilogram ntawm qhov hnyav.
Lub hli dhau los ntawm cev xeeb tub tus poj niam yuav tsum tau noj cov kua mis thiab zaub zaub, uas yuav tsum muaj cov qe ntshauv ntawm cov proteins, cov nqaij nkag tuaj yeem noj, tab sis tsawg dua, nws yuav tsum tau noj 2 los yog 3 zaug hauv ib lub lim tiam, daim ntawv. Khoom noj khoom haus yuav tsum muaj ntau yam rau cov zaub tshiab, thiab thaum lub caij ntuj sov los yog caij nplooj zeeg, noj ntau zaub ntsuab, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Ntxiv nrog rau cov protein, lub cev xav tau ib tug loj npaum li cas minerals - phosphorus, calcium, vitamins A, D, C thiab lwm tus.
Qhov hnyuv txhua hnub hauv plab hnyuv laus rau cov neeg laus yog 0.7 grams, tus phosphorus tus nqi yuav tsum yog 1.5 grams, ces tus poj niam cev xeeb tub ib hnub yuav tsum tau phosphorus 2 lossis 2.5 grams, thiab calcium txog 1.5 grams. Lub sijhawm no, cov mis nyuj thiab mis nyuj yog qhov tseem ceeb ntawm cov tshuaj calcium rau tus poj niam thiab cov kab mob loj hlob tuaj. Phosphorus yog khoom noj nrog cov khoom ntawm tsiaj thiab zaub keeb kwm.
Tus nqi ntawm cov vitamin C yuav tsum tau nce, raws li kev cai li ib txwm ntawm ib tus neeg laus. Tus poj niam cev xeeb tub thiab tus niam laus xav kom haus 100 mg ntawm ascorbic acid. Nyob rau hauv lub caij ntuj sov, kom nce vitamin A thiab D, koj yuav tsum tau haus cov tub ntxhais hluas beet tops, spinach, lettuce, zaub. Nyob rau hauv lub Autumn-lub caij ntuj no lub sij hawm, koj yuav tsum tau noj carrots, nyob rau hauv txhua daim ntawv.
Cov chaw vitamin D yog - roj ntses, daim siab, qe qe, mis. Kev noj haus ntawm cov niam txiv yuav tsum yog 4 zaug ib hnub. Tsis txhob noj zaub mov ntau dhau, nws yog qhov zoo dua kom faib rau hauv me me. Thaum nruab hnub koj yuav tsum teem caij rau pluas noj: thawj noj tshais ntawm 7 teev sawv ntxov mus rau 9.00, qhov kev noj tshais thib ob yuav tsum yog 11.00 mus rau 13.00 teev, su hauv 17 teev sawv ntxov txog 19.00 teev thiab noj hmo thaum hmo ntuj 22.00-23.00. Lub sij hawm noj mov yuav hloov, thiab yuav tsum tsis txhob muaj kev so loj hauv kev noj mov. Sim ua ntawv thov cov ntawv qhia no hauv lub sijhawm cev xeeb tub, cov ntawv qhia no tau muab cov txiaj ntsig zoo, thaum cev xeeb tub, cov poj niam zoo, cev xeeb tub yog li qub, yug me nyuam yaus. Cov me nyuam yug los noj qab nyob zoo, nrog rau qhov hnyav thiab qhov siab, muaj zog thiab noj qab nyob zoo. Nyob ntawm seb muaj dab tsi hauv zos thiab caij nyoog, yuav hloov tau cov zaub mov.
Sample menu
Thawj hnub
Pancakes nrog mov, cheese, zaub ragout, cabbage kua zaub, neeg tsis noj nqaij
Mis, mis nyuj, nqaij cutlets, mashed potatoes nrog mis
Tshuaj yej, txiv hmab txiv ntoo los yog zaub carrots, compote los yog txiv hmab txiv ntoo
Qhov thib ob hnub
Vinaigrette, kua kua zaub kua zaub, tsev cheese nrog qaub cream, porridge nrog mis nyuj haus
Nyuj stroganoff nrog qos kib, tshuaj yej, hnia
Hnub peb
Rice porridge, borsch neeg tsis noj nqaij, boiled cabbage, kib nyob rau hauv breadcrumbs, tshuaj yej
Qos yaj ywm casserole, mis nyuj, hnia
Plaub hnub
Fresh zaub nyias, pearl barley kua zaub, boiled qos yaj ywm
Boiled nplej zom nrog butter, cheese sandwich, mis
Ntses kib nrog porridge, tshuaj yej lossis compote
Hnub thib tsib
Omelette, rassolnik, pudding mov, mis
Vinaigrette, hau zaub nrog mashed qos yaj ywm, tshuaj yej, hnia
Lub Rau Rau Hnub
Cheesecakes nrog qaub cream, qos ntsuab cabbage kua zaub, fritters los ntawm tshiab cabbage, yogurt
Zrazy nrog porridge, khob cij thiab butter, compote
Hnub xya
Tshiab zaub zaub xam lav, qos yaj ywm zaub xam lav, zaub qhwv casserole, pancakes nrog qab zib
Sandwich nrog cheese, pasta casserole, yogurt
Txiv hmab txiv ntoo thiab jelly
Tam sim no peb paub tias dab tsi yuav tsum yog qhov khoom noj khoom haus zoo ntawm niam thaum lub caij cev xeeb tub. Ua raws li cov zaub mov yooj yim, koj yuav tsum kawm noj kom zoo, yog li ntawd tus me nyuam yug los muaj kev noj qab haus huv.