Cov ntsiab lus ntawm cov khoom noj yog lub sij hawm tseem ceeb hauv kev ua kom poob phaus, tswj xyuas cov ntaub ntawv thiab kev nrhiav neeg coob. Qee lub sij hawm nws yog qhov yooj yim los txiav txim siab: noj ib lub tais ntawm borsch los yog ib feem ntawm porridge nrog nqaij. Dab tsi yuav pab tau, muab ntau lub zog thiab tsawg dua tso rau hauv cov txheej roj? Tom qab kev sib tham nrog cov kws kho mob thiab cov kws ncaws pob, peb tau sau cov npe ntawm cov khoom noj uas tsis muaj calorie tsawg thiab cov pluas noj rau txhua pluas noj. Ua raws li peb cov lus pom zoo, thiab koj tsis tas yuav siv lub tsho calorie ntawm txhua qhov kev pab.
Cov khoom noj uas tsis muaj calorie tsawg: Dab tsi yuav tsum noj pluas tshais?
Muaj tseeb koj tau hnov los ntawm leej niam, tus kws qhia, tus kws qhia noj haus, qhov chaw tshais yuav tsum txaus siab. Txawm li cas los xij, ib lub siab dawb, tsis txhais hais tias rog nrog ib daim mov ntawm qhob cij thiab ob daim paib ntawm porridge. Pluas tshais yuav tsum muaj txiaj ntsim, qeeb carbohydrates thiab proteins, uas ua ntej noj su yuav muab lub cev muaj zog rau kev ua haujlwm ntawm txhua yam hauv nruab nrog cev.
Qhov zoo tshaj plaws thawj pluas yog oatmeal nyob rau hauv tag nrho cov mis nyuj. Yuav kom tsis txhob poob siab, ua kom ntau tus phaj nrog cov txiv hmab txiv ntoo qhuav, ntxiv zib mu, condensed mis nyuj, jam. Thiab qee lub sij hawm ua ib qho qab ntsev porridge nrog butter thiab, piv txwv li, nrog ib lub lws suav tshiab.
Ib qho zaub mov zoo noj tshais yog 2-3 hau qe, 200 grams ntawm tsev cheese nrog spoonful ntawm qaub cream, ib daim ncuav ntawm mov ci nrog cheese los yog ib qho chaw toast. Yog tias koj muaj sijhawm, npaj cov khoom qab zib cheese uas tsis muaj butter rau ntawm daim ntawv qhia kev noj haus. Tsis tas li ntawd rau noj tshais yuav mus ib qho ntawm cov ntses los yog ci ntses, nrog rau cov qe los ntawm ob lub qe.
Cov khoom noj qis qis tshaj plaws rau pluas tshais
- Oats flakes, ib tug sib tov ntawm cereals
- Txiv tsawb, raisins, qhuav apricots
- Boiled ntses - hake, pangasius
- Qe nrog nqaij qaib
- Tsev cheese, yoghurt / smoothies
- Scrambled qe, rye toast nrog butter / jam
- Sandwich nrog cheese, ib khob ntawm ryazhenka
- Puff pastry nrog tsev-ua nqaij qaib
Cov kua txiv hmab txiv ntoo, cov tshuaj yej, cov tshuaj yej, cov kua txiv hmab txiv ntoo, cov kua txiv hmab txiv ntoo, cov kua txiv kab ntxwv, cov kas fes (tab sis tsuas yog yog tias koj haus nws tsis nyob rau hauv lub plab, ntawm lub plab khwv nws nce lub acidity ntawm gastric juice, ua rau gastritis thiab duodenitis).
Tsawg-calorie zaub mov rau pluas su thiab noj hmo
Tav su, cov neeg ncaws pob xav noj buckwheat, tab sis qhov no tsis txhais hais tias txhua hnub koj yuav tsum khaus ib qoob loo. Peb tau ua cov zaub mov rau cov khoom noj uas tsis muaj calorie rau pluas su thiab noj hmo, uas tsis tsuas siv, tab sis kuj devilishly qab.
Cov khoom noj qis tshaj plaws rau pluas su thiab noj hmo
- Rice porridge nrog txiv hmab txiv ntoo. Yaug lub khob txhav thiab muab pov rau hauv dej npau npau. Tom qab 5 feeb, ntxiv rau lub lauj kaub cubes ntawm Kua, raisins, qhuav apricots los yog berries. Peb muab ib tug tablespoon ntawm qab zib - voila - ib tug noj qab haus huv thiab delicious npaj noj!
- Lenten kua zaub nrog nqaij qaib. Lub hauv paus ntawm daim ntawv qhia yog classical, tab sis es tsis txhob ntawm nplua nuj broth ntawm nqaij npuas, peb boil nqaij qaib. Peb noj cov kib rau ob peb zaug los yog ib tug tablespoon ntawm txiv roj roj. Cov ntsiab lus caloric ntawm no borsch yuav tsis pub tshaj 330 kcal. Thiab nyob rau hauv ua ke nrog ib tug tshiab daim ntawm rye qhob cij - qhov no yog qhov noj hmo zoo meej.
- Nplej porridge nrog broccoli hauv batter thiab nqaij qaib ceg. Vitamin thiab hearty su. Ntxiv nws nrog ib khob kua txiv kab ntxwv.
- Ib qho yooj yim zaub kua zaub. Nws yog qhov yooj yim dua mus yuav hauv khw uas npaj txhij-ua zaub sib tov ntawm asparagus, broccoli, cauliflower, ntsuab peas, carrots, dos, txhuv. Kuj ntxiv qab zib kua txob, ib pawg ntawm zaub, 4-5 qos yaj ywm rau ib 3 liv ntawm kua zaub. Rau broth yuav mus nqaij qaib ceg.
- Zaub stew yog tseem nplua nuj nyob rau hauv cov vitamins, yooj yim digestible thiab tsawg-calorie.
- From nqaij, ua tws steamed nrog ntxiv ntawm grated carrots los yog zucchini. Ntses zoo noj nyob rau hauv qhov cub nrog zaub los yog ua noj. Tsis txhob khov. Grilling yog pub.
Tsawg-calorie cov khoom rau tshuaj yej: qab zib hniav rau ib daim ntawv
Ob qho psychologically thiab physiologically, yuav tsum tau piam thaj. Tab sis dab tsi los noj mov tsis tau zoo dua? Los ntawm cov khoom qab zib yuav khoom noj khoom haus dub chocolate "brut", ncuav qab zib "Maria" thiab oatmeal ncuav qab zib. Cov no yog cov kev xaiv uas zoo tshaj plaws uas koj tuaj yeem yuav rau tshuaj yej. Txawm li cas los xij, tsis txhob hnov qab tias koj tuaj yeem tsis noj ntau tshaj 2-4 yam khoom noj ib hnub. Thiab nws tsis muaj teeb meem seb nws yog khoom qab zib los yog ib qho chocolate.
Cov khoom ua si hauv tsev yuav tau noj ntau dua. Tsis tas li, lawv yog cov ua haujlwm ntau dua. Ib qho piv txwv zoo yog lub ncuav qab zib qoj ua los ntawm oat flakes thiab cov txiv hmab txiv ntoo qhuav. Pom nws daim video hauv daim duab.
Lwm oatmeal delicacy yog ib qho protein ntau nrog txiv hmab txiv ntoo.
Cua pancakes ua los ntawm apples thiab oatmeal yam uas tsis muaj hmoov nplej - ib qho tseem ceeb qab zib rau tshuaj yej.
Ntawm qhov tsawg tshaj plaws low-calorie khoom qab zib thiab high-protein jelly. Ua rau nws, koj xav tau 200 ml ntawm ntuj yogurt, 20 g ntawm protein, ib lub hnab ntawm gelatin, apples, berries thiab cinnamon. Cov kua mis nyeem qaub, kua protein, gelatin yog tov. Ntxiv lub cubes ntawm txiv hmab txiv ntoo, berries thiab xa lub ntim rau lub tub yees rau 1.5-2 teev. Jelly tsis muaj GMO thiab preservatives yog npaj txhij!
Ntsis: Nqa cov kua txig hauv cov khoom me me thiab ua kom zoo. Nws yog qhov zoo dua los ua kom nws muaj rab phom los yog tov khoom. Tog twg los dissolve lub gelatin pob nyob rau hauv dej kub los ntawm txog 100 ml thiab ncuav rau hauv tag nrho cov sib tov.
Cov khoom noj muaj roj tsawg nrog cov khoom noj muaj protein ntau
Cov khoom ntawm cov khoom siv roj calorie
Ib daim ntawv teev cov khoom pheej yig hauv cov khoom noj uas muaj hauv txhua lub khw:
- Nqaij qaib mis, thighs
- Mob siab, lub plawv
- Lentils, taum pauv, chickpeas
- Oatmeal
- Tsev cheese, nyuaj cheese "Lavxias teb sab"
- Nqaij qaib, uas yog protein ntau
- Cov nqaij nyug ua si hauv tsev
- Hake, kabmob, lub noob taum
- Peanut Butter (high calories, tab sis kev noj qab nyob zoo)
- Cw
- Walnuts, pistachios (muaj protein ntau, vitamin thiab roj cov ntsiab lus, tsis ntau tshaj 10-20 g ib hnub)
Qhov no yog peb daim ntawv teev cov khoom noj uas tsis muaj calorie. Muab cov kev xaiv thiab tau tshaj tawm ntawm cov kev qoj ib ce! Tsis txhob hnov qab muab koj cov zaub mov qoj thiab cov piv txwv ntawm kev noj haus hauv cov lus.