Txoj cai tseem ceeb ntawm cov khoom noj tshuaj tua kab mob yog tsawg dua "ceev carbohydrates" thiab cov roj saturated, ntau cov vitamins, antioxidants thiab fiber.Y koj kuj yuav tsum tau haus dej ntau ntau - tsawg kawg ob liters ib hnub twg. Qhov no yuav pab ceev nrooj kom tshem tau cov co toxins thiab tuav ib lub siab ntawm cov metabolism.
Muab cov khoom noj uas muaj qhov qis qis globcemic (GI), uas yog, cov khoom uas tsis ua rau dhia hauv cov ntshav qab zib thiab tsis tuaj yeem ua rau muaj roj ntau dua. Piv txwv li, koj yuav tsum tau noj cov nplej zom nrog zaub. Qhov muaj zog cov khoom yog tiav thiab crushed, lub siab nws GI. Yog li buckwheat porridge yuav ntau pab, thiab millet yog zoo tshaj semolina porridge.
Cov zaub yuav tsum tau noj tshiab, tsis yog khib nyiab. Lawv muaj ntau hom tshuaj antioxidants thiab vitamins. Txawm hais tias muaj kev zam ntxiv: carrots thiab txiv lws suav muaj ntau pab nyob hauv daim ntawv stewed. Tab sis ua li cas koj yuav noj cov zaub tsis tseem ceeb. Nws yog qhov tseem ceeb lawv cov naj npawb yuav yog. Khoom noj khoom haus los tiv thaiv kab mob - yog zaub ntsuab, zaub paj, txiv lws suav. Cov zaub no muaj ntau lecithin, uas pab ntxiv dag zog rau tawv nqaij. Antioxidants yuav muab koj cov txiv hmab txiv ntoo thiab citrus txiv hmab txiv ntoo, thiab cov kab tshauv, asparagus thiab celery yuav pab kom cov dej sib luag.
Nws yog qhov tseem ceeb heev uas koj cov khoom noj muaj vitamins B, E thiab C, thiab cov amino acids, calcium, potassium, iodine. Tag nrho cov no tuaj yeem pom los ntawm cov tsiaj ntses, nqaij qaib, taum, nqaij nruab deg, zaub paj, oatmeal, bran, pear.
Nws yog tsim nyog los tso qab zib thiab ntsev. Yog tias koj tsis tuaj yeem tshem tawm ntawm koj qhov kev noj haus, hloov xim dawb nrog xim av, thiab ntsev - nrog Himalayan lossis loj marine. Paub txog yam khoom uas yuav pab tau rau kev noj zaub mov ntawm tes, koj tuaj yeem tsim koj cov khoom noj. Thiab yog tias koj xav diversify nws nrog delicious dishes, ces simplest recipes.
Caij nplooj ntoos hlav rolls hla
Lub cws nqaij muaj selenium thiab zinc, uas accelerate lub metabolic kev.
Los npaj cov yob nrog shrimps, koj yuav tsum tau: 150 taum cij ntses, 12 nplooj ntawv ntawm daim ntawv nplej, 20 grams noodles, 1 tshij, 1 zaub hau, 30 hnub.
Txiav straw dike, carrots thiab dib. Kev npaj ntawm noodles (raws li cov lus qhia). Ua ntej-soak mov daim ntawv nyob rau hauv dej sov, tiam sis tsis tshaj tawm-lawv, txwv tsis pub cov nplooj ntawv yuav swell. Siv daim ntawv, muab cws, txiv ntoo thiab zaub hauv nws, thiab muab qhwv nws. Ua haujlwm caij nplooj ntoos hlav nrog cov ntses nrog cov kua ntsw thiab kua txiv hmab txiv ntoo.
Glazed salmon nrog sesame thiab asparagus
Salmon muaj ntau pab omega-3 yam, uas tsim nyog rau cov tawv nqaij.
Npaj ntses, koj yuav tsum muaj cov khoom xyaw nram qab no: 300 phom pas dej, txiv roj roj thiab 10 asparagus yub. Rau marinade: ib khub cij, kua txiv hmab txiv ntoo cider, kua ntsev, thiab ua kom cov roj sunflower roj, kua txiv hmab txiv ntoo, kua txiv kua txob thiab ntsev kom saj. Rau sauce: ib tug tablespoonful ntawm sauce, sesame roj, mov vinegar, fried sesame thiab qab zib qab zib.
Ua ntej sib tov tag nrho cov khoom xyaw rau lub marinade. Txo cov ntses ntses ntses dej hauv lub marinade thiab noj ib teev rau hauv qhov cub kom nws zoo nkaus li marinated. Tom qab ntawd sib tov tag nrho cov khoom xyaw rau cov ntses. Thaum filleted, sov lub qhov cub kom 180 degrees, grease lub tais ci nrog txiv ntseej roj thiab nteg lub fillet nyob rau hauv nws. Noj cov ntses dej rau 15 feeb. Thaum lub salmon yog siav, rhaub lub asparagus hauv dej kub npau npau li peb feeb. Ua ntej pab, muab tag nrho cov khoom xyaw rau hauv ib lub tais, ncuav sauce thiab decorate nrog lettuce nplooj. Bon appetit!
Flan ntawm ricotta nrog greenery thiab lws suav pesto
Ricotta muaj ntau ntau cov potassium thiab calcium, thiab cov txiv lws suav yog nplua nuj nyob rau hauv lecithin, uas pab kom tawv nqaij supple.
Los npaj cov zaub mov no koj xav tau: 750 grams of ricotta, 3 qe, 70 grams ntawm grated parmesan, 4 tablespoons ntawm tshiab tws oregano thiab basil, parsley, paprika, ntsev thiab kua txob mus saj. Rau lws suav pesto, noj: 1 lws suav, ib khub denticles, 70 qaug txiv lws suav rau hauv roj, 4 tablespoons roasted ceev (dua li cedar), 100 ml ntawm txiv ntseej roj.
Sib tov tag nrho cov khoom xyaw rau pesto hauv rab. Tsis txhob hnov qab ntsev thiab kua txob. Ces preheat qhov cub kom 180 degrees, roj roj uas koj yuav ci. Ricotta, zaub ntsuab thiab qe ntse nrog tov khoom, ces muab tso rau hauv ib lub tais ci. Lub flan yuav tsum tau ci rau ib teev kom txog rau thaum ib tus kub crust tshwm. Sprinkle nrog txiv ntseej roj ua ntej noj thiab sprinkle nrog paprika. Pab nrog lws suav pesto.
Zaub xam lav ntawm ci liab dos, avocado thiab spinach
Spinach thiab dos muaj ntau antioxidants, thiab vavocado - zaub monounsaturated cov nqaij.
Ua kom muaj cov zaub xam lav no koj yuav tsum tau: 2 dos liab, 200 zaub ntsuab, txiv roj roj, 2 avocados, kua txiv ib lim. Rau refueling: txiv ntseej roj, balsamic vinegar, ntsev thiab kua txob mus saj.
Txiav cov dos hauv 8 daim. Tom qab ntawd preheat qhov cub kom 180 degrees, grease lub ci daim ntawv nrog roj thiab pw dos on nws. Ci rau 20 feeb, ces tshem tawm thiab txias. Thaum lub dos yog ci, tev thiab txiav lub avocado, sprinkle nws nrog txiv qaub kua txiv. Ntxiv avocado spinach, txias dos ntxiv rau cov zaub xam lav tag nrho cov khoom xyaw ntawm hnav khaub ncaws. Sib tov txhua yam kom huv si thiab coj nws mus rau lub rooj.
Cream - cauliflower thiab broccoli kua zaub
Nyob rau hauv broccoli muaj ntau ntawm vitamin C, uas muaj txhawb rau qhuav ntawm collagen.
Ua kom kua zaub koj yuav tsum tau: 300 grams ntawm cauliflower inflorescences thiab broccoli inflorescences, 500 ml ntawm mis nyuj thiab ntsev, kua txob mus saj.
Cov kua zaub no npaj tau sai thiab yooj yim. Disassemble tag nrho cov cabbage me me inflorescences. Tom qab ntawd muab pov rau hauv dej npau npau thiab noj kom txog thaum tiav. Thaum lub cabbage npaj txhij, ntws lub broth (tawm tsuas yog ib feem peb), thiab cabbage nyob rau hauv ib tug blender. Tom qab ntawd, hloov lub puree los ntawm cabbage dua nyob rau hauv ib saucepan ntxiv mis nyuj haus. Ib zaug dua coj cov kua zaub mus rau ib lub rhaub thiab pab kub. Liab apple!
Grilled nqaij qaib mis nrog mango salsa
Hauv nqaij qaib mis muaj protein ntau thiab muaj roj tsawg. Ib qho protein yog tsim nyog rau kev rov kuaj dua tshiab.
Los npaj cov zaub mov no koj xav tau cov khoom xyaw nram qab no: 2 nqaij qaib nqaij (tsis muaj daim tawv nqaij), txiv qaub kua txiv, ntsev thiab kua txob, zaub roj (koj tuaj yeem nqa roj txiv roj). Rau salsa, noj: ib nrab ntawm ib tug me me liab dos, 140 g txiv nkhaus taw, txiv qaub kua txiv, ib nrab chili, av basil nplooj.
Ua ntej, npaj salsa. Rau no, sib tov lub tws dos, txiv nkhaus taw, zaub basil thiab chili. Tag nrho cov ris tsho nrog txiv qaub kua txiv, ntsev thiab hais kom ntev li ib nrab. Thaum lub sij hawm salsa yuav raug txiav txiav cov nqaij qaib hauv ib nrab, nchuav lawv nrog txiv ntseej roj thiab ntsev. Fry qhov nqaij grilled (4 feeb ntawm txhua sab). Thaum cov mis npaj txhij, nteg tawm lawv cov pluas noj. Ua haujlwm nrog mango thiab salsa. Bon appetit!
Niaj hnub no, ua tsaug rau hauv Internet, koj tuaj yeem nrhiav kev noj haus ntau thiab kev noj zaubmov tsis zoo rau ntau hom zaub mov rau koj saj. Saib xyuas koj cov zaub mov, thiab koj yuav nyob twj ywm rau hauv txoj kev zoo.