Kev pub niam mis yog qhov tseem ceeb tshaj plaws uas yuav tau ua kom muaj kev sib haum xeeb ntawm tus me nyuam: kev pom kev ntawm kev txawj ntse, kev xav hauv hlwb, thiab kev loj hlob ntawm cev, kev loj hlob ntawm cov nqaij thiab kab mob hauv nruab nrog cev, tiv thaiv lub cev tiv thaiv kab mob kis thiab kab mob microbial. Cov kua txiv hmab txiv ntoo sib txawv tsis sib txawv li qub, nws txawv thaum lub sijhawm muaj roj, protein, carbohydrate ua rau tus poj niam lub cev, yog li noj zaub mov ntawm niam tsev laus yuav tsum muaj kev sib npaug, puv ntoob thiab ntau yam, thiab muaj cov zaub mov txaus, cov vitamins thiab kua dej.
Cov cai ntawm kev pub niam mis rau niam txiv
- tag nrho cov calorie ntsiab lus ntawm cov khoom noj txhua hnub ntawm tus niam laus yuav tsum muaj 3300-3600 kcal;
- (1 liter), ntses / nqaij (150 grams), cheese (25-35 grams), tsev cheese (100-130 grams), butter (50 grams), qaib qe 1 daim), zaub (450-550 grams), txiv hmab txiv ntoo (250-350 grams);
- nws yog qhov tsim nyog los tshem tawm ntawm cov zaub mov, txuj lom, horseradish, qej, dos - cov zaub mov no muab cov tsis hnov tsw tsw thiab saj rau mis;
- Niam tus menyuam yuav tsum txwv kev haus luam yeeb, siv caffeine thiab ntsuj plig kom ntau li ntau tau. Nrog rau kev tsis tsaug zog, qaug zog, kev nyuab siab tom qab, cov teeb meem no yuav ua rau kev saj mis nyuj thiab ua rau mob plab hnyuv ntxias hauv tus me nyuam, pw tsis taus thiab ntxhov siab;
- kom tsis txhob muaj qhov tsis haum ntawm tus me nyuam, cov niam tsev laus yuav tsum txo cov qoob loo, cov khoom noj haus, chocolate, citrus txiv hmab txiv ntoo, txiv pos nphuab (txiv pos nphuab, txiv pos, txiv pos nphuab);
- tus niam laus tau txais kev noj qab haus huv 30-40 feeb ua ntej pub mis rau tus me nyuam, 5-6 zaug hauv ib hnub me me - qhov no txhawb rau cov kua mis.
Kev noj haus ntawm leej niam laus hauv thawj lub hlis
Thawj lub hli nyob rau hauv lub neej ntawm tus menyuam mos yog qhov feem ntau lub luag haujlwm, nws yog thaum lub sijhawm no uas lub hauv paus ntawm tus menyuam txoj kev noj qab haus huv raug muab tso rau ntau xyoo tuaj. Kev noj zaub mov kom zoo rau tus niam tom qab yug me nyuam thaum lub hnub yug me nyuam yuav pab kho kom yooj yim rau lub zog ntawm cov kabmob tshiab rau tej yam mob tshiab, nws ua rau nws lub paj hlwb, lub hlwb, lub cev loj hlob qee zaus, txo qee lub sijhawm ntawm kev tuag sai sai.
Cov khoom noj pub noj thaum pub mis
- bananas, ci apples;
- Porridge: barley, buckwheat, nplej, oats, nplej, pob kws;
- nqaij: cov roj unrefined (txiv ntseej, sunflower), butter (10-15 grams ib hnub);
- lean kua zaub, ntshiv nqaij;
- kua: compote ntawm cov txiv hmab txiv ntoo qhuav, caij nplooj ntoos hlav dej, ntsuab tshuaj yej, broth ntawm qus Rose;
- pasta hauv kab lis kev cai;
- kefir, fermented ci mis nyuj, tsev cheese, qe;
- mov ci nrog bran, cov txiv hmab txiv ntoo qhuav (prunes, qhuav apricots), biscuits biscuits;
- boiled ntses ntawm tsawg-rog ntau yam, nyuaj cov cheese;
- boiled / stewed zaub: zucchini, taub dag, beets, carrots, cabbage.
Txwv tsis pub noj cov zaub mov thaum lub caij noj mis
- tag nrho nyuj cov kua mis;
- nplua nuj nqaij broth, qaub cream;
- txiv hmab txiv ntoo thiab zaub, tsis suav txiv tsawb thiab txiv hmab txiv ntoo ci;
- bakery khoom ua los ntawm hmoov nplej siab tshaj plaws;
- kas fes, dub tshuaj yej, cawv.
Siv cov qauv zaub mov ntawm leej niam leej niam leej twg nyob hauv thawj lub hlis
Kev Xaiv 1
- Noj tshais: nqaij nyug, nqaij npuas kib, dub ncuav ci, ntsuab tshuaj yej;
- qhov thib ob pluas tshais: ib qho dej txhaws ntawm dogrose, biscuit biscuit;
- noj su: lean kua zaub (buckwheat, dej, qos yaj ywm, dos, carrots), rye qhob cij, compote los ntawm cov txiv hmab txiv ntoo qhuav;
- tav su dua: tshuaj yej, txiv tsawb;
- noj hmo: boiled luav, buckwheat porridge, dub ncuav nrog butter, brier infusion;
- thib ob noj mov: tshuaj yej nrog fennel, qhuav apples.
Kev Xaiv 2
- tshais: nqaij hau qaib, barley porridge, dub cij thiab butter, ntsuab tshuaj yej;
- thib ob tshais: compote ntawm qhuav txiv hmab txiv ntoo, ci apples (2-3 pieces);
- noj hmo: kua zaub ntawm dej, broth ntawm qus Rose, boiled nyuj / chops;
- tav su dua: tsuav txiv tsawb, ntsuab tshuaj yej, biscuits biscuits;
- noj hmo: nplej porridge, hau luav, rye qhob cij, qaug tshuaj yej;
- qhov thib ob noj hmo: ib qho Extract ntawm ib tug dogrose, qhuav apples.
Kev Xaiv 3
- noj tshais: oatmeal porridge, ci ntses, rye qhob cij nrog butter, briar infusion;
- thib ob tshais: ntsuab tshuaj yej, biscuits biscuits;
- pluas su: boiled qe, pob kws porridge tsis tau mis nyuj, hau luav, compote ntawm cov txiv hmab txiv ntoo qhuav;
- Noj su thaum tav su: txiv tsawb, tshuaj yej;
- noj hmo: boiled nqaij qaib, barley porridge, dub cij, tshuaj yej nrog fennel;
- qhov thib ob noj hmo: ib qho Extract ntawm ib tug dogrose, qhuav apples.
Pub niam leej niam hauv lub hlis
Tom qab thawj lub hlis ntawm lub neej, tus me nyuam yuav tsis tshua muaj kev txwv, uas ua rau nws muaj ntau hom kev noj haus ntawm leej niam leej txiv, maj mam siv cov khoom tshiab rau nws. Qhov tseem ceeb tshaj plaws yog los saib xyuas qhov kev mob ntawm tus me nyuam. Yog hais tias tus me nyuam muaj pob khaus paug, pob ua pob liab liab, khaus khaus tawv thiab khov, tawv nqaij, plev plab, qhov tsis haum ntawm lub cev yuav tsum raug tshem tawm ntawm cov zaub mov.
Hauv ob peb hlis thib peb ntawm kev pub niam mis
Cov menyuam mos noj mis yog thaum tus menyuam pub mis nyuj, nce mus txog qib 700-750 milliliters hauv 1-2 hli, yog li tus poj niam pub niam mis yuav tsum tau noj cov zaub mov noj uas yuav pab kom noj cov khoom muaj nqis ntawm cov keeb kwm tsiaj, cov vitamins, carbohydrates thiab nqaij .
Yog leej niam leej txiv muaj peev xwm ntxiv rau cov khoom noj khoom haus: cov txiv hmab txiv ntoo / zaub los ntawm lub caij nyoog, ntshiv cov kua txiv hmab txiv ntoo, nqaij (nqaij, luav, nqaij qaib), txiv ntseej (cov kaus poom thiab pistachios), txiv lws txiv, lingonberries, blueberries, currants; qaub cream, hauv tsev jam (kua, Cherry, plum).
Tias nws yog tsis yooj yim ntxiv rau ib tug pub mis niam rau cov kev noj haus: tag nrho nyuj cov mis, ntsuj, dub tshuaj yej, raisins.
Soj ntsuam cov zaub mov tom qab lub hlis ntawm kev pub mis niam
Kev Xaiv 1
- noj tshais: ci nrog zaub ntug hauv paus cheese, hau ntses (pollock, cod), grey cij nrog butter, dej ntxhia dej tsis muaj roj;
- noj tshais thib ob: cov tshuaj yej ntsuab, biscuit biscuit, boiled nqaij qaib qe;
- pluas su: taub ntses porridge, ntshiv kua zaub (qos yaj ywm, dos, carrots), qhob cij nrog kua txiv, ntsuab tshuaj yej;
- tav su dua: banana, tshuaj yej nrog fennel;
- noj hmo: nyuj nyug, stewed zucchini, dub ncuav ci nrog butter, brier's infusion;
- Qhov thib ob noj hmo: tsawg-rog tsev cheese, kua txiv qhuav, tshuaj yej.
Kev Xaiv 2
- Noj tshais: hau luav, txhuv, grey cij, compote cov txiv hmab txiv ntoo tshiab;
- thib ob tshais: compote ntawm qhuav txiv hmab txiv ntoo, ntsuab ci apples (2-3 pieces);
- noj su: lean kua zaub (dos, celery, qos yaj ywm, pasta), nqaij nyug ntawm cov nqaij nyug, rye qhob cij, xoob xiav dub;
- tav su dua: cov txiv tsawb, cov dej hauv cov dej tsis muaj roj;
- noj hmo: buckwheat porridge nyob rau hauv dej, khob cij thiab butter, boiled nqaij qaib, tshuaj yej nrog fennel;
- qhov thib ob noj hmo: ntsuab tshuaj yej, biscuit biscuits.
Kev Xaiv 3
- noj tshais: ci qos yaj ywm, sprinkled nrog parsley; grey qhob cij, nyuaj cheese, ntsuab tshuaj yej;
- qhov thib ob pluas tshais: Txoj kev lis ntshav ntawm dogrose, ci apples (2-3 pieces);
- noj hmo: beetroot (rice, beet, cauliflower, nqaij qaib nqaij, qos yaj ywm), nyuj nyug, nqaij npuas nrog bran, compote ntawm cov txiv hmab txiv ntoo qhuav;
- tav su dua: cov txiv tsawb, cov dej hauv cov dej tsis muaj roj;
- noj hmo: ntses ci nrog cheese thiab dos, mov ci nrog butter, ntsuab tshuaj yej;
- qhov thib ob noj hmo: Rose hips, cheese sandwich, biscuits biscuits, tshuaj yej nrog jam tsev.
Niam cov khoom noj haus hauv peb los yog rau lub hlis ntawm kev pub niam mis
Tias tus niam tsev pub mis ntxiv rau cov khoom noj: zib ntab, porridge (millet, hlaws), cov kua txiv hmab txiv ntoo tshiab (beet, zaub ntug hauv paus, taub dag, kua), cov txuj lom qhuav,
Tias nws yog tsis yooj yim ntxiv rau ib leej niam pub mis rau qhov kev sib tw: tag nrho cov nyuj mis nyuj (tsev / khw), haus cawv.
Sample menu
Kev Xaiv 1
- noj tshais: braised cabbage, boiled luav, dub cij nrog butter, ntsuab tshuaj yej;
- thib ob tshais noj: tshuaj yej nrog fennel, txiv tsawb;
- noj hmo: nqaij nyuj meatballs nrog cheese, cucumbers, rye qhob cij nrog butter, kua kua tshiab;
- tav su dua: ib qho qaub zog dub, txiv kab ntxwv, biscuit biscuit;
- noj hmo: nplej porridge nrog txiv apples, grey cij, Rose hips;
- Qhov thib ob noj mov: grated carrots, ib khob ntawm yogurt, ib tug biscuit biscuit.
Kev Xaiv 2
- noj tshais: nplej zom hauv dej, ntsuab tshuaj yej, grey cij nrog butter;
- thib ob noj tshais: tshuaj yej nrog cumin, qhuav apples;
- noj su: compote ntawm cov txiv hmab txiv ntoo qhuav, tub rog vareniki, biscuit biscuits, qhob cij thiab butter;
- tav su dua: cov txiv tsawb, cov hnub, cov tshuaj yej ntsuab;
- noj hmo: stewed nyuj, lettuce (zaub ntsuab, dib, zaub qhwv), tshuaj yej nrog txiv qaub, dub qhob cij thiab butter;
- Qhov thib ob noj hmo: biscuit (2 daim), kua txiv hmab txiv ntoo kua txiv hmab txiv ntoo.
Kev Xaiv 3
- Noj tshais: muab tais diav hau (3-4 pieces), grey cij nrog butter, cov dej ntxhia tsis muaj roj;
- thib ob tshais: strawberries, ntsuab tshuaj yej;
- Noj su: boiled nqaij qaib, Bulgarian kua txob, qhob cij nrog bran, ib khob ntawm kefir;
- tav su dua: compote ntawm cov txiv hmab txiv ntoo qhuav, charlotte;
- noj hmo: qaub cream, ntsuab tshuaj yej;
- thib ob noj mov: tshuaj yej nrog fennel, oatmeal ncuav qab zib.
Niam cov khoom noj haus ntawm lub hli thib rau kev pub mis niam
Dab tsi yog pub rau leej niam leej niam leej txiv uas muaj nyob hauv kev noj haus:
- nqaij tsiaj (luav, nqaij nyug, nqaij qaib, nqaij nyug);
- Nplej: buckwheat, oatmeal, mov, millet, pob kws;
- nqaij ntses, noob taum, taum thiab kab xo;
- boiled / braised ntses, pasta;
- zaub (ci, hau, stewed), txiv hmab txiv ntoo rau lub caij;
- quail qe / nqaij qaib qe, tawv muag;
- qaub-mis nyuj khoom: tsev cheese, fermented ci mis nyuj, kefir;
- gray / dub qhob cij, biscuits biscuits;
- ntsuab txuj ci: basil, mint, parsley, dill;
- txiv ntseej, zib ntab, qej, dos;
- txiv hmab txiv ntoo haus, herbal teas, Rose hips infusion, ntsuab tshuaj yej;
- distilled / caij nplooj ntoos hlav dej, rooj ntxhuav pob zeb.
Dab tsi yog txwv rau cov leej niam laus xyuas kom noj cov zaub mov noj:
- cov kaus poom khoom, chocolate, ice cream;
- confectionery khoom nrog flavorings thiab khoom noj khoom haus additives;
- semolina, kas fes, muaj zog dub tshuaj yej;
- mayonnaise, kev ua cheese;
- sausages, hnyuv ntxwm, nqaij cov khoom tiav tiav;
- Cov kua mis, cov dej qab ntsev, cov txiv qaub, haus luam yeeb;
- ua kom zoo zoo qab zib, khoom noj ceev, cawv.
Sample menu
Kev Xaiv 1
- tshais: tsev cheese nrog qaub cream, ntsuab tshuaj yej, biscuit biscuits;
- thib ob tshais: compote ntawm apples, peaches;
- Noj su: stewed chicken, salad "vitamin" (butter, zaub ntsuab, carrots, qhaub cij), qhob cij nrog butter, xoob dub tshuaj yej nrog jam;
- tav su dua: banana, hazelnut, tshuaj yej nrog fennel;
- supper: stewed cabbage nrog nqaij, Rose Hip tincture, khob cij thiab butter;
- ob noj hmo: pineapple, ntsuab tshuaj yej.
Kev Xaiv 2
- noj pluag tshais: grey cij, zaub qhwv pob, dej ntxhia dej tsis muaj roj;
- thib ob tshais: ntsuab tshuaj yej, txiv hmab txiv ntoo;
- pluas su: nplej zom nrog cheese, nyuj nyug, nqaij npuas cij nrog butter, squash los ntawm cranberries;
- tav su tshuaj yej: mango, tshuaj yej nrog fennel;
- noj hmo: pilaf, cov txiv hmab txiv ntoo qhuav, cov khob cij dub thiab roj;
- qhov thib ob noj hmo: blueberry txiv hmab txiv ntoo, txiv hmab txiv ntoo nyias.
Kev Xaiv 3
- Noj tshais: nyuj nyuj, nqaij lwg tshiab, kua txiv hmab txiv ntoo kua txiv hmab txiv ntoo, grey cij thiab butter;
- qhov thib ob tshais: ib khob ntawm yogurt, biscuit biscuit;
- pluas su: nqaij qaib cutlet steamed, dib nrog qaub cream, qhob cij nrog bran, dub tshuaj yej nrog txiv qaub;
- tav su dua: tshuaj yej ntsuab, biscuit, txiv tsawb;
- noj hmo: pancakes los ntawm courgettes, tshuaj yej nrog fennel, dub cij thiab butter;
- ob noj hmo: compote ntawm qhuav txiv hmab txiv ntoo, charlotte.
Pub niam lub rooj
qhov khoom | koj tuaj yeem ua tau | tsis tau | txwv |
nqaij / nqaij | nqaij nyug, luav nqaij, nqaij npuas lean, nqaij qaib, nqaij qaib cov txwv | cov kaus poom nqaij, smoked / boiled sausages | nqaij delicacies, sausages, sausages (tsis pub tshaj 2 zaug hauv ib lub lis piam) |
ntses / cov khoom ntses | perch, pike perch, pollock, hake, cod | Crab nrog, crabs, shrimps, crawfish, mackerel | halibut, flounder, salted herring (ib zaug ib lub lim tiam) |
mov ci / cov khoom noj khoom haus | qhuav qhob cij, mov ci nrog bran, rye, hom qoob mog, dub | - | biscuit, bun (ob zaug ib lim tiam) |
pasta | macaroni, buckwheat, oatmeal, mov, pob kws ua pob kws | - | - |
mis / khoom noj khoom haus | fermented mis nyuj, kefir, ntuj yoghurt, curdled mis, tsev cheese, tshis mis nyuj, qaub cream | cream, tag nrho nyuj mis nyuj, qaub-mis nyuj cov khoom nrog txiv hmab txiv ntoo fillers | - |
edible rog | Cov roj refined: soybean, pob kws, paj noob hlis, txiv ntseej; butter | ua noj rog, mayonnaise | qab zib margarine |
qe | - | - | peb zaug ib lub lim tiam |
confectionery / qab zib | marshmallow, pastille, biscuit biscuit | chocolate, cream khoom qab zib, khoom qab zib, strawberry jam, cov txiv hmab txiv ntoo sov, citrus txiv hmab txiv ntoo | - |
txiv hmab txiv ntoo | pears, txiv apples, tsawb | cov txiv hmab txiv ntoo sov, txiv pos ntoo, txiv pos nphuab, citrus txiv hmab txiv ntoo, txiv hmab txiv ntoo | plum, currant, cherry, cherry, peaches, apricots, melon |
zaub | carrots, pumpkins, cucumbers, beets, qos yaj ywm, cabbage (dawb / xim), zucchini, kohlrabi | txiv lws suav | - |
haus | haus dej, kua txiv hmab txiv ntoo, tshuaj yej, txiv hmab txiv ntoo haus | carbonated drinks, cawv, kas fes, cocoa, npias, txiv kab ntxwv, lws suav, txiv hmab | plum, cherry, txiv duaj, txiv qaub kua txiv |
Komarovsky: Pab niam pub mis rau noj
Tus kws kho mob kom paub zoo tias tus niam tsev laus tsis xyaum nrog tus menyuam txoj kev noj qab haus huv thiab ua kom tsis txhob noj cov zaub mov muaj peev xwm - citrus, chocolate, strawberries, kas fes. Tag nrho lwm yam khoom, txawm tias fatty, leej niam leej txiv raug tso cai, kho, yog tias tsim nyog, lawv tso cai ntim.
Niam lub tswv yim rau kev noj haus los ntawm Dr. Komarovsky:
- tsis txhob noj cov zaub mov qab ntsev / ntsim uas tsis tuaj yeem ua rau cov kua mis thiab kua txiv qaub ntsuab, uas cuam tshuam rau kev ua haujlwm ntawm tus menyuam txoj hnyuv, nce roj thiab ua kom mob plab;
- tsis txhob nce cov rog ntawm cov mis nyuj, siv cov roj ntau ntawm oily cream, nqaij npuas, qaub cream;
- tsiaj cov nqaij zoo dua nyiam zaub (pob kws cov txiv roj roj, roj noob hlis);
- cov khoom noj txhua hnub ntawm tus niam tsev laus yuav tsum tau muaj cov txiv hmab txiv ntoo tshiab thiab zaub (400-500 grams ib hnub);
- Cov kua txiv hmab txiv ntoo (cov txiv hmab txiv ntoo, txiv hmab txiv ntoo, kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo), cov kua txiv hmab txiv ntoo qhuav (kua txiv hmab txiv ntoo, txiv qaub ntsuab) , kefir).
Txoj kev noj qab haus huv ntawm leej niam leej txiv yog tus lav tus menyuam txoj kev noj qab haus huv thiab kev txhim kho tag nrho. Nws yuav tsum ua lub luag haujlwm rau lub caij nyoog pub mis - qhov no yuav pab ua kom lub sijhawm pub mis niam thiab txo qis dua ntawm kev noj qab haus huv vim yog qhov tsis tsim nyog pub rau tus menyuam, uas yog qhov teeb meem rau kev mob plawv, kev rog siab, mob ntsws ntshav siab, mob ntsws ntshav thiab ntshav qab zib.