Thaum sawv ntxov peb maj, peb noj sus tom hauj lwm. Thiab tsuas yog yav tsaus ntuj peb noj tau haus. Nyob rau tib lub sij hawm kuv xav muab kuv tus kheej thiab kuv tsev neeg nrog ib tug tag nrho noj hmo, - varied thiab six.
Thiab ces cov lus nug tshwm sim: yuav ua li cas kom daim duab nyob rau hauv xws li txoj kev tshwm sim? Puas muaj tej yam zaub mov txawv rau cov neeg tsis txaus siab puv rau qhov poob phaus? Nws hloov tawm tias muaj. Txawm tias yuav poob phaus koj tuaj yeem tuaj yeem qab, noj qab haus huv, tab sis tsis yog calorie cov tais diav.
Cov zaub mov uas tau npaj muaj xws li 600 yam calories, 24% protein (37-38 g), 25% rog (21 g) thiab tsiaj thiab zaub keeb kwm, 51% carbohydrates (79-80 g), 12 g fiber, calcium, folic acid, hlau thiab lwm yam khoom noj tseem ceeb.
Variety yog lub hauv paus ntawm kev noj haus zoo. Yog li, daim ntawv qhia rau lub sij hawm noj mov tag nrho rau qhov kev poob phaus muaj xws li ntau yam tais diav los ntawm cov khoom noj sib txawv. Qhov no yuav poob qhov nyhav thiab ua kom lub siab zoo.
Pua Nruab Nrab Nplej 1. Nplej ntses nrog mov thiab zaub.
- 90 g ntawm salmon los yog lwm yam liab ntses stew nyob rau hauv txiv qaub kua txiv nrog parsley tshiab;
- 100 g ntawm stewed asparagus nrog carrots thiab dos los yog zaub sib tov nrog taum asparagus;
- 40 g ntawm boiled mov, dua li xim av.
- Zaub xam lav nrog spinach thiab dib thiab txiv lws suav.
Koj puas xav tau exotics? Npaj ib qho txawv zaub xam lav ntawm cov tub ntxhais hluas spinach:
- 200 g ntawm spinach;
- 50 g tshiab lossis kaus poom tangerines (txiv kab ntxwv);
- 1 lub taub hau me me ntawm dos liab;
- 2 teaspoons ntawm Italian refueling (low-calorie).
Noj hmo 2. Daim nqaij qaib nrog zaub.
- 120 g ntawm nqaij qaib lub mis poob hauv whipped qe dawb thiab ci rau 20 feeb ntawm qhov kub ntawm 180-200 ° C;
- 100 g ntawm broccoli steamed;
- 1 nruab nrab qos yaj ywm ci nrog 1 teaspoon ntawm roj thiab 2 teaspoons ntawm qaub cream nrog tsawg muaj roj cov ntsiab lus;
- sprinkle zaub nrog tshiab caij nplooj ntoos hlav dos.
Rau dessert - ci kua. Noj 1 kua nruab nrab, tshem tawm cov tub ntxhais. Nyob rau hauv nruab nrab, peb muab 2 teaspoons ntawm zib mu, 1 teaspoon ntawm tws Walnut thiab 1 teaspoon ntawm raisins. Ci rau 45 feeb thaum 180 ° C.
Noj hmo # 3. Mev nqaij qaib nrog zaub garnish.
- 100 g nqaij qaib fillet soaked nyob rau hauv ib tug hnav khaub ncaws los ntawm 2 teaspoons ntawm soy sauce thiab 1 teaspoon ntawm txiv ntseej roj, ci nyob rau hauv qhov cub lossis nyob rau hauv grill;
- 40 g ntawm lettuce;
- 30 grams salsa ntses;
- 50 g ntawm boiled xim av mov los yog buckwheat;
- 100 g ntawm carrots stewed nrog 1 teaspoon ntawm txiv kab ntxwv kua txiv thiab 1 teaspoon ntawm tshiab qhiav paus (ntxiv ntsev thiab kua txob mus saj).
Noj hmo # 4. Stew los ntawm taum.
- Stew 120 g tofu nrog 1 carrot, 30 g ntawm tws dos, 30 g ntawm parsley nyob rau hauv 1 teaspoon ntawm txiv roj roj. Ntxiv 4 loj pieces ntawm champignons, ib nrab ntawm kub liab kua txob thiab 1 teaspoon ntawm soy sauce. Lub caij rau saj qej, vinegar, chili;
- garnish - 100 g ntawm boiled xim av mov;
- cua sov tuaj: 1 lub thauv, 2 teaspoons ntawm txiv maj phaub pulp, ½ txiv kab ntxwv, 1 teaspoon rum extract.
Hmoov nia 5. Nqaij.
- 90 g ntawm tsawg-rog nqaij, siav nyob rau hauv grill los yog nyob rau hauv qhov cub;
- 1 medium qos yaj ywm ci nrog 1 teaspoon ntawm butter;
- 100 g ntawm tshiab mashed carrots thiab ntsuab peas.
Ib qho zoo ntxiv rau qhov noj hmo no yog "zaub ntsuab" nyias:
- 200 g ntawm dill, zaub xam lav, parsley, dos;
- dib;
- 1 teaspoon ntawm txiv roj roj rau refueling.
Hmoov nplej zeeg 6. Halibut nrog zaub.
- 120 g ntawm halibut siav rau ib lub ci los yog steamed (lwm cov ntses dawb yuav ua);
- 100 g ntawm hlua taum stew nyob rau hauv nqaij qaib broth nrog ntxiv ntawm 1 teaspoon av almonds;
- 50 g ntawm xim av boiled mov los yog qos yaj ywm ci nyob rau hauv daim tawv nqaij;
- 200 grams zaub nyias (dib, soob, kua txob qab zib) nrog tshuaj ntsuab.
Muab xam los ntawm cov khoom siv hauv cov khoom noj muaj hauv ib feem. Tab sis cov neeg noj hmo ntawd yuav zoo siab rau koj tsev neeg tag nrho. Nyob rau hauv lub neej yav tom ntej - tsis txhob ntshai mus sim. Txuas koj lub tswv yim, tig txoj kev noj hmo ua kev ua khawv koob thiab noj rau kev noj qab haus huv!