Noj tshais:
1 khob tshuaj yej, kas fes los yog infusion, tsis muaj suab thaj - 0 kcal
1 yogurt tsis muaj rog / 100 g tsev cheese nrog 10-20% rog / 1 khob mis nyuj semi-skimmed - 100-200 kcall
2 slices ntawm wholemeal qhob cij, nrog 10 g ntawm margarine thiab ib tug teaspoon ntawm jam los yog compote - 300 kcal
1 txiv hmab txiv ntoo tshiab, ntxuav tab sis tsis tev, los yog 1 khob kua txiv hmab txiv ntoo (15 cI). - 80 kcall
tag nrho - 480 kcal
Noj tshais (Optional) :
100 g ntawm tsev cheese los yog ib tug me me txiv hmab txiv ntoo, ntxuav tab sis tsis tev - 100 kcal
1 khob tshuaj yej los yog infusion tsis muaj suab thaj - 0 kcal
tag nrho - 100 kcal
Noj su:
100 mus rau 200 g ntawm zaub nyoos (grated carrots, dib, ntsuab zaub xam lav, txiv lws suav, radish, melon, thiab lwm yam), seasoned nrog ib lub teeb vinaigrette (raws li ib tug teaspoon ntawm zaub roj) - 50 kcal
100 mus rau 150 g ntawm ntses los yog nqaij ntshiv, alternated nrog 2 qe ob zaug ib lub lim tiam - 150 kcal
100 mus rau 200 g ntawm zaub ntsuab ( taum ntsuab, spinach, chard, cabbage, cauliflower, leeks, thiab lwm yam)
1 Suav lub tais ntawm cov khoom noj uas muaj hmoov txhuv nplej siab (cov nplej xim av, taum pauv, nplej zom, taum qhuav, lentils, thiab lwm yam) lossis qos yaj ywm Yog '- 25-35 kcal
1 dab ntawm sunflower margarine (5 g) los yog roj tsawg butter - 44 kcal
100 g ntawm cov rog tsawg, unsweetened dawb cheese - 100 kcal
1 txiv hmab txiv ntoo me me, ntxuav tab sis tsis tev (yog tias nws tsis tau noj thaum sawv ntxov khoom noj txom ncauj). - 80 kcal
tag nrho - 455 kcal
Noj su tav su:
1% yogurt yog ' - 57 kcal
1 khob dej kub los yog txias tsis muaj qab zib - 0 kcal
tag nrho - 57 kcal
Noj hmo:
1 khob zaub zaub (leeks, celery, carrots, turnips, nceb, qej, dos, thiab lwm yam) thiab ib tug me me qos yaj ywm, nyob rau hauv uas koj tau tov ib khob me me ntawm skimmed los yog semi-skimmed mis nyuj - 50 kcal
100 mus rau 150 g ntawm ntses los yog nqaij siav tsis muaj rog - 150 kcal
1 Suav lub tais ntawm cov hmoov txhuv nplej siab (cov nplej xim av, taum pauv, nplej zom, taum qhuav, lentils, thiab lwm yam) los yog qos yaj ywm rau qeeb carbohydrates thiab fiber. - 250 kcal
100 mus rau 200 g ntawm zaub ntsuab nrog 10 g ntawm margarine rau qhov tseem ceeb fatty acids - 50 kcal
1 daim ntawm wholemeal qhob cij nyiam dua los yog dawb - 150 kcal
1 txiv hmab txiv ntoo me me, ntxuav tab sis tsis tev. - 80 kcal
tag nrho - 730 kcal