Cov nyhuv loj ntawm cov roj hlav ua rau ntau cov khoom muaj protein ntau, rau cov ua haujlwm uas lub cev xav tau ntau zog. Thiab cov zaub thiab txiv hmab txiv ntoo nyob rau hauv kev noj haus muab rau koj nrog fiber ntau thiab cov vitamins. Cov khoom noj khoom haus ua tau tsim cov calcium uas tsim nyog. Tsis tas li ntawd, qhov kev noj haus no tshem tawm cov qab qab zib, thiab yog li ntawd sai-digesting carbohydrates, es tsis txhob cia koj tau txais "kev pabcuam carbohydrates" nyob rau hauv ib qho nyiaj tsawg. Ib piam thaj rau lub paj hlwb zoo txaus cov zaub thiab txiv hmab txiv ntoo.
Cov npe ntawm cov khoom tso cai
Thaum noj haus, koj yuav tsum noj raws li cov npe tshwj xeeb ntawm cov khoom noj, muaj peb.
Sau 1 - cov nqaijrog, koj yuav tsum xaiv ib qho ntawm cov kev xaiv
- Ob lub qe nyob rau hauv kev kho cua sov los yog nqaij nyoos
- 30 grams ntawm tej yam ceev (tsis peanuts)
- 60 grams muaj roj tsawg
- 100 grams ntawm tsawg-rog tsev cheese
- 170 grams dej hiav txwv lossis nqaij ntses
- 110 grams muaj roj tsawg los yog nqaij npua
- 120 grams ntawm cov khoom muaj roj tsawg lossis mis nyuj, thiab ib nrab ntawm lwm cov khoom muaj protein ntau.
Sau # 2 - txhua qhov kev pab cuam txiv hmab txiv ntoo lossis zaub
- Fresh zaub nyob rau hauv tag nrho los yog nyob rau hauv daim ntawv ntawm zaub xam lav (qos yaj ywm thiab legumes yog tshem tawm).
- 200 grams ntawm cov txiv hmab txiv ntoo nyob rau hauv daim ntawv ntawm assorted los yog ib lossis ob tag nrho txiv hmab txiv ntoo (bananas thiab txiv hmab txiv ntoo yog tshem tawm).
- 300 grams ntawm cov zaub (tshwj tsis yog qos yaj ywm), steamed.
- 60 grams ntawm cov txiv hmab txiv ntoo qhuav. 150 grams qab zib qhwv noj los yog pob kws.
Sau # 3 - txhua feem ntawm cov carbohydrates
- Ib tug me me cob ntawm boiled pob kws.
- Peb mus rau plaub dia ntawm boiled mov, pasta los yog buckwheat.
- Ib daim ntawm rye, tag nrho-grain los yog nrog bran qhob cij.
- Ob lub txiv qaub los yog saj qos yaj ywm, peb mus rau plaub diav qos yaj ywm, zaub qhwv taum, lentils, pob kws los yog taum.
Sample menu
Cov zaub mov rau txhua hnub yog ua raws li cov lus pom zoo no.
Rau noj tshais, peb noj ib feem ntawm cov protein los ntawm thawj daim ntawv thiab ib feem ntawm cov zaub los yog txiv hmab txiv ntoo los ntawm daim ntawv thib ob.
Rau noj su, noj ib feem ntawm cov protein, ib feem ntawm cov zaub los yog txiv hmab txiv ntoo, ib feem ntawm carbohydrates los ntawm daim ntawv thib peb.
Rau qhov nruab nrab thaum sawv ntxov, noj ib feem ntawm cov protein, ib koob ntawm cov txiv hmab txiv ntoo lossis zaub thiab ib feem ntawm cov carbohydrates.
Noj hmo, noj ib feem ntawm cov protein thiab noj zaub lossis txiv hmab txiv ntoo.
Cov lus pom zoo tshaj plaws
Nyob rau hauv hnub nws yog ib qhov tsim nyog los haus tsis tsawg tshaj li ob thiab ib nrab ntawm ib tug dej, nws yog ntshaw ntsuab tshuaj yej tsis muaj piam thaj los yog dej huv.
Thaum sawv ntxov rau peb caug feeb ua ntej noj tshais, haus ib khob dej huv, nws yuav pib lub plab zom mov thiab yuav tsis pub koj noj tshuaj.
Cov roj ntim khoom noj yog qhov zoo tshaj plaws thaum ua ke nrog kev cob qhia lub cev.
Tsis txhob hnov qab tias cov khoom noj khoom haus tsis muaj kev tiv thaiv rau cov neeg uas muaj mob raum, gout.
Tsis tas li ntawd, muaj coob tus neeg muaj kev ntshaw, yog tias koj zwm rau pawg neeg no, ces tav su, hloov cov txiv hmab txiv ntoo nrog zaub.
Yuav kom tawm tau qhov khoom noj khoom haus tawm, nws yog qhov zoo tshaj rau kev hloov mus rau pluas noj, noj 5 mus rau 6 zaug ib hnub twg me me.
Cov roj ntawm cov hlab ntshav ntawm cov txiv hmab txiv ntoo yog cov uas yog cov pineapples thiab grapefruits, ntxiv rau, cov yav tas los pab ua rau kev txo qis hauv qab los noj mov.
Kev noj haus no zoo vim tias nws yog ntau haiv neeg thiab koj tsis tas yuav raug kev txom nyem los ntawm kev tshaib kev nqhis vim qhov kev tsis txaus siab ntawm kev noj haus. Qhov no tseem ua los ntawm plaub pluas noj.
Nws raug nquahu kom muab cov nqaij lossis cov khoom ntses ua ke nrog cov mis los yog kua qaub mis, tsis tau txais kev noj qab haus huv los ntawm ib leeg lossis lwm tus, kom tsis txhob ua mob rau lub cev.