Cov kev cai ntawm kev ua tiav.
- Thawj qhov kom nco ntsoov yog qhov kev ua ntawm cov txheej txheem. Lawv yuav tsum tau ua 1-2 zaug ib lub lim tiam.
- Tshem tawm hnub ntawm cov khoom xyaw ntawm cov khoom tso cai yuav muab faib ua 4 pawg: carbohydrate, rog, protein thiab ua ke. Cov khoom noj muaj protein, uas muaj xws li cov nqaij, tsev cheese, ntses thiab yogurt, thiab noj cov zaub mov uas tso cai rau kev siv cov qaub cream thiab cov khoom ua kua, yog yooj yim dua lwm tus. Li ntawd, nws yooj yim dua pib ntaus rog tiv thaiv kev rog ntawm tej hnub tsis muaj kev ywj pheej.
- Ua kom nce siab, koj tuaj yeem npaj tau ob hnub sib law liag, tab sis qhov no yog qhia tias qhov kev tshaib kev nqhis yog qhov ua siab zoo.
Carbohydrate noj zaub mov rau cov hnub yoo mov yog hais txog cov khoom noj khoom haus uas muaj cov carbohydrates thiab fiber ntau, uas muaj cov vitamins thiab minerals, namely cov txiv hmab txiv ntoo, zaub thiab berries: unsweetened ntau hom txiv apples, plums, txiv ntoo, txiv lauj kaub, dib liab, dib, lws suav thiab lwm tus. Proteins thiab rog rau cov hnub no yuav tsum tau muab tshem tawm ntawm kev noj haus kom deb li deb tau. Noj cov khoom noj nyob rau hauv daim ntawv me me ntawm cov khoom me me ntawm 150 g tsib zaug ib hnub los ntawm tib lub sijhawm ntev. Zaub thiab txiv hmab txiv ntoo muaj ntau dej, yog li nws tsis pom zoo kom haus kua dej ntxiv.
Thaum tso tawm rog hnub , 500 g ntawm 20% qaub nplaum los yog qab zib muaj peev xwm muab faib ua 5 feem sib npaug thiab noj txhua hnub nyob rau tib lub sijhawm. Ob zaug ntawm ib hnub koj yuav tsum haus ib qho dej txhawv ntawm tus aub rose lossis kas fes nrog mis nyuj (ib khob, cais qab zib). Yog li, cov roj enzymes rog-rog yuav qhib lub cev, kev hloov ntawm carbohydrates rau hauv cov rog yuav raug rho tawm, thiab cov txiav yuav tau so.
Hauv cov protein tsis pub muaj hnub, nws tau pub 150 grams ntawm tsev cheese nrog spoonful ntawm qaub cream 4 zaug ib hnub los yog haus 250 ml ntawm kefir 6 zaug ib hnub twg. Koj tuaj yeem haus txhua txhua hnub ib khob dej kas fes nrog mis tsis muaj suab thaj. Cov hnub tsis muaj kev ywj pheej no muaj cov txiaj ntsim zoo ntawm cov metabolism hauv lub cev thiab ua rau kev ua haujlwm ntawm cov roj ntsha hauv lub cev kom ua rau kev puas tsuaj.
Rau ib hnub meaty , boil 450 g ntawm tsawg rog thiab faib nws rau 5 servings. Haus ib khob kas fes nrog mis nyuj thiab 2 tsom iav ntawm no nce siab 3 zaug ib hnub twg. Qab zib yog cais tawm.
Kev sib xyaw los yog cov hnub tsis tawm mus yog tsim los siv cov khoom sib xws. Nws tuaj yeem noj zaub mov thiab kua txiv apples, yogurt thiab cheese, nqaij thiab ntses, zaub thiab txiv hmab txiv ntoo, thiab lwm yam. Koj yuav tsum noj khoom noj 3 zaug ib hnub twg nyob rau ntawm qhov ntawm 200-250 g.
Rau cov neeg uas xyaum ob hnub fasting , nws yog pom zoo kom xaiv cov nqaij thawj hnub, thiab qhov thib ib - zaub los yog qaub cream. Hloov cov zaub mov ntawm lub hnub tsis tsim nyog, tab sis cov zaub mov yuav tsum tau muab cais los ntawm cov neeg uas tsis ua raws li cov khoom noj. Qhov no yuav pab tau zoo dua qub nrog rau kev tshaib plab. Hmo ntuj pw tsaug zog yuav tsum tau ntev, tsis pub tsawg dua 9 teev.
Cov lus pom zoo rau ua tiav lub lim tiam uas tsis muaj neeg tshem tawm.
Lub hauv paus ntawm kev noj haus yog ib lub kua zaub rau poob phaus . Ua noj nws, koj yuav tsum muaj 6 qij nruab nrab, ob peb qos yaj ywm los yog cov kaus poom khov, tsis yog ib lub pob loj heev, ob peb lub txob ntsuab, celery thiab ib lub voos xwm txheej ntawm cov kua zaub. Zaub txiav, ncuav dej, ntxiv broth, ntsev thiab kua txob rau saj, koj siv tau txhua spices thiab seasonings. Nqa mus rau lub rhaub dej thiab cia rau hluav taws kub ntev li 10 feeb. Tom qab ntawd txo lub cua sov thiab noj kom txog thaum lub softness ntawm zaub. Lub kua zaub yog npaj txhij.
Muaj xws li ib lub tais uas koj xav tau txhua hnub, txhua zaus thaum muaj kev tshaib plab. Ntxiv nrog rau cov kua zaub, cov ntawv qhia zaub mov yuav tsum muaj cov khoom uas tau pom zoo rau hnub tshwj xeeb ntawm lub hnub nyoog noj haus. Nyob rau cov hnub nyoog, cov hnub tsis yoo mov, kua zaub kom yuag poob tsis ua raws li.
Daim ntawv qhia hnub los ntawm hnub.
Thawj hnub: koj noj tau kua zaub, txiv hmab txiv ntoo (tsis suav cov tsawb). Dej qab - tshuaj yej, kas fes tsis muaj mis nyuj thiab qab zib, dej los yog kua txiv cranberry.
Qhov thib ob hnub: kua zaub, zaub nyob rau hauv tej daim ntawv, zaub ntsuab. Ci qos yaj ywm nrog butter muaj pub rau noj su. Raws li qhov txiav npluav, pob kws, taum, peas, txiv hmab txiv ntoo thiab lwm yam dej tsis yog dej.
Hnub peb: kua zaub, txiv hmab txiv ntoo thiab zaub. Koj noj tsis tau bananas, ci qos yaj ywm thiab taum. Koj tuaj yeem haus dej.
Hnub plaub: kua zaub, zaub thiab txiv hmab txiv ntoo. Koj tuaj yeem noj tau txog 3 lub txiv tsawb. Haus dej - dej thiab kua mis nyuj.
Hnub tsib: kua zaub, nqaij nyug (txog 600 g), tshiab los yog txiv lws suav. Nws raug nquahu tias koj haus 6 rau 8 khob dej ntawm hnub no.
Hnub thib rau: kua zaub, nqaij nyuj, zaub. Haus dej thiab caiv los ntawm baked qos yaj ywm.
Xya hnub: kua zaub, kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo tsis muaj suab thaj ntxiv, dej. Koj tuaj yeem tau ntxiv cov txuj lom rau cov kua zaub.
Raws li ib tug ntawm xws li ib tug noj zaub mov txhua lub lim tiam, nrog tag nrho cov tswv yim, nws yog ib qhov ua tau kom poob 5-9 kg ntawm tshaj qhov ceeb thawj.
Yog tias koj tsis nco qab noj ib hnub twg - tsis muaj teeb meem, koj tuaj yeem rov pib dua thaum twg los tau. Nws yog tsim nyog yuav pib nrog nws los ntawm thawj hnub.
Txog kev noj haus ntev, koj yuav tsum tso dej cawv, carbonated drinks thiab bread. Tsis txhob muab cov khoom kib rau khoom noj thiab ntxiv roj rau cov zaub mov (tshwj tsis yog rau cov qos yaj ywm ci nrog butter rau ib hnub twg). Koj tuaj yeem haus dej haus cawv tom qab kawg ntawm chav kawm, tom qab 24 teev.