Coob tus niam txiv mob siab xav txog qhov yuav ua li cas rau ntau tus me nyuam txoj kev noj qab haus huv tom qab ib xyoos, thiab tsis tas yuav paub tias cov khoom koj yuav pub rau koj tus me nyuam, thiab cov twg yog cov tsis tsim nyog. Tus kabmob loj hlob xav tau zaub mov muaj roj ntau hauv cov as-ham, cov vitamins thiab minerals. Tab sis tag nrho cov khoom tsim rau me nyuam mos noj? Cia peb sim nkag siab lo lus nug no.
Raws li cov kws kho mob, tus me nyuam txoj kev noj qab haus huv tom qab ib xyoo yuav los txog tus neeg laus cov khoom noj. Txij li hnub nyoog no tus me nyuam lub plab kua txob ua rau nws loj tuaj, nws ua cov cuab yeej zom khoom, thiab nws yuav tsum paub daws cov zaub mov. Tom qab ib xyoos tus me nyuam yeej noj tau nqaij, kev ua si, qe, porridge, tsev cheese, ntau yam zaub thiab txiv hmab txiv ntoo, thiab hmoov nplej. Nws yog ib qho tseem ceeb heev uas yuav tau muab tus menyuam muaj protein ntau txaus. Yog li, cov khoom noj siv mis, mis nyuj, nqaij thiab qe yuav tsum raug muab rau tus me nyuam txhua txhua hnub. Hauv cov khoom noj txhua hnub yuav tsum muaj xws li zaub, txiv hmab txiv ntoo, txiv ntseej thiab lwm yam tais diav los ntawm cov cereals.
Nws tsim nyog teev tias tus me nyuam cov kev xav tau ntawm lub hnub nyoog no muaj siab txaus. Kev noj zaub mov ntawm tus menyuam yuav tsum muaj 4 g ntawm cov protein, 4 g roj thiab 16 g ntawm carbohydrates ib hnub twg ib kilogram ntawm lub cev qhov hnyav. 70% ntawm txhua hnub ntawm cov proteins uas yuav tsum tau los ntawm cov tsiaj proteins, thiab cov nqaij zaub yuav tsum muaj tsawg kawg yog 13% ntawm tus nqi txhua hnub. Cov ntsiab lus ntawm caloric ntawm ib tug me nyuam uas muaj hnub nyoog 1 txog 3 xyoos yuav tsum yog 1540 kcal ib hnub, uas yog ib nrab hnub ntawm ib tug neeg laus noj cov zaub mov.
Ib qho txiaj ntsim loj rau tus menyuam yuav nqa cov mis nyuj thiab qaub mis nyuj cov khoom uas muaj cov plab me me thiab cov plab hnyuv ncos lub cev muaj protein ntau, cov rog, cov zaub mov thiab cov vitamins. Cov khoom noj uas muaj kua mis muaj cov kab mob lactic acid, uas ua rau lub cev muaj zog, muaj cov nyhuv rau ntawm plab hnyuv microflora, ua rau cov kab mob muaj zog ntxiv. Mis, yogurts thiab kefir rau tus me nyuam muaj peev xwm muab txhua txhua hnub, thiab qaub cream, tsev cheese, cream thiab cheese - txhua txhua hnub mus rau diversify cov zaub mov. Cov niam txiv yuav tsum faj seeb rau cov khoom noj muaj roj. Cov khoom noj uas pom zoo rau cov laus tsis haum rau pub mis rau tus menyuam. Mis thiab yogurts yuav tsum muaj tsawg kawg yog 3% rog, kefir - los ntawm 2.5%, qaub cream thiab curd muaj peev xwm muaj txog li 10% rog. Tab sis yogurt yuav tsum yog mis nyuj (tsis creamy), muaj ib theem ntawm carbohydrates, thiab muab nws yog pom zoo tsis tshaj li 100 ml ib hnub twg.
Nyob rau hauv tag nrho, nyob rau hauv ntau yam ntawm cov tais diav, ib tug me nyuam yuav tsum tau haus 550-600 ml ntawm mis nyuj thiab khoom noj khoom haus txhua hnub. Nyob rau hauv tus menyuam cov khoom noj khoom haus, txog 200 ml ntawm tshwj xeeb kefir pom zoo rau cov menyuam yaus tuaj yeem niaj hnub nrog. Yog hais tias tus me nyuam pom tias nws tsis tau cov mis nyuj, ces koj tuaj yeem muab nws cov mis formula rau cov me nyuam txij 6 txog 12 lub hlis (lawv tsis muaj whey, tsuas yog mis nyuj). Tsev cheese yog ib qho tseem ceeb ntawm cov protein thiab calcium, nws tuaj yeem pub rau tus menyuam txog 50 gram ntawm ib hnub. Koj tuaj yeem yuav cov me nyuam cov curds tsis muaj qhov muab tub lim thiab ntxiv rau koj nyiam qos yaj ywm rau lawv. Qaub cream thiab cream yog siv rau kev sau cov tais diav. Txhua 1-2 hnub ib tus menyuam tuaj yeem muaj pub rau cheese (ntawm 5 grams).
Heev tseem ceeb heev rau pub mis rau tus me nyuam ntau yam porridge (oatmeal, buckwheat, pob kws, semolina). Lawv tuaj yeem siav rau cov mis nyuj lossis dej nrog qhov sib ntxiv ntawm ib qho me me ntawm butter. Nyob rau hauv lub porridge koj muaj peev xwm ntxiv txiv hmab txiv ntoo puree. Nqaij yuav noj tau nrog zaub, nws kuj yog ib qho zaub mov zoo rau cov nqaij.
Qe qe yuav tsum tau nkag rau hauv kev noj haus kom zoo: tus me nyuam yuav pom kev ua xua lossis ua txhaum ntawm qhov ducts ntawm lub gallbladder. Tab sis yog tsis muaj teeb meem zoo li no, ces tus me nyuam cov khoom noj muaj peev xwm hloov tau nrog qe los yog quail qe (tsis pub tshaj ib hnub). Thaum xub thawj nws pom zoo kom tsuas yog mus rau qhov nyuaj-boiled yolk tov nrog zaub puree, thiab tom qab ib thiab ib nrab xyoo koj muaj peev xwm ntxiv lub qe rau ntau yam lauj kaub tais diav.
Ib tug me nyuam muaj hnub nyoog ib xyoos nws twb tau noj nqaij thiab yuav tsum tau txais nws cov tshuaj txaus. Tab sis yuav ua li cas kom yog los ua kom paub cov nqaij hauv cov khoom noj ntawm tus menyuam? Tom qab tag nrho, koj yuav tsis muab nws sausage los yog kib nqaij npuas nrog qos yaj ywm, tab sis lub tshiab nqaij puree los ntawm lub hub tsis saib heev appetizing. Delicious thiab noj qab haus huv nqaij lauj kaub tais diav los ntawm minced meat yuav pab rau diversify cov zaub mov: chav txiav cutlets, me ntsis crochets, meatballs los ntawm qis roj ntau hom nqaij nyug, nqaij npuas, nqaij qaib, qaib cov txwv, luav. Lawv yog cov zoo rau pub mis rau tus me nyuam, vim nws yooj yim chew lawv. Koj tuaj yeem muab sausages txawm tias, tau pom zoo rau pub mis rau me nyuam noj. Tab sis sausages thiab cov khoom uas zoo sib xws yog txwv vim ntau ntau cov rog thiab khoom cuav ntxiv. Los ntawm nqaij thiab zaub, koj tuaj yeem npaj ntau hom kua zaub, purees, ntawm no niam txiv muaj ntau qhov chaw rau kev xav. Cov zaub mov yuav tsum zoo nkauj decorated los ntawm carving tawm funny figurines los ntawm zaub, thiab xa lub niaj zaus noj mov rau ib tug tiag tiag kho.
Thaum txiav txim siab yuav ua li cas kom muaj ntau tus me nyuam noj mov tom qab 1 xyoos, ntau tus niam txiv tuaj yeem txiav txim siab tias txhua yam uas ua rau cov neeg noj qab nyob zoo thiab noj qab haus huv ntawm kev noj qab haus huv zoo rau tus menyuam. Thaum tsis muaj kev fab tshuaj, tus me nyuam yuav muab tau cov roj ntses uas tsis muaj roj. Haum cov zaub mov kaus poom los ntawm qhov chaw pov npauj, suab, cov qhob cij, hake, thiab ntses souffle. Ib tug me nyuam muaj hnub nyoog ib xyoos nws noj tau ntses txog li ob zaug ib lub lim tiam rau 30-40 grams ntawm ib lub sij hawm.
Hauv kev noj haus ntawm tus menyuam yuav tsum muaj zaub thiab txiv hmab txiv ntoo tshiab. Tsuas yog kev tsis txaus siab xwb. Yog tias qhov teeb meem no tshwm sim, ces koj yuav tsum tsis txhob zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo liab lossis txiv kab ntxwv (strawberries, txiv kab ntxwv, txiv lws suav) thiab xyuam xim rau cov txiv hmab txiv ntoo ntawm cov xim ntsuab, xws li, txiv apples, pears. From zaub nyob rau hauv kev noj haus ntawm tus me nyuam muaj peev xwm ntxiv carrots, cauliflower, broccoli, zucchini. Zaub mashed qos yaj ywm thiab zaub nyoos yog nyiam dua sau nrog zaub roj (6 g ib hnub). Koj tuaj yeem tau ntxiv rau cov zaub mov thiab butter rau ib qho nyiaj txog li 17 gram ib hnub twg.
Koj tuaj yeem pib qhia tus menyuam kom noj mov nrog mov ci - rye los yog nplej los ntawm kev noj mov ntawm kev sib tsoo. Tsis txhob muab koj cov qhob noom xim kasfes, dej qab zib, khoom qab zib. Khoom qab zib, nws tseem muaj sij hawm sim, thaum nws loj tuaj. Tab sis tsis muaj ib yam dab tsi uas tus me nyuam nyiam ncuav qab zib. Nws yog siv tau los pub ib tug me nyuam 1-2 koob ncuav qab zib rau zaub mov noj.