Hmoov tsis zoo, lub caij ntuj no tsis yog lub sijhawm zoo tshaj plaws los txwv peb tus kheej hauv zaub mov. Vim tias tsis muaj cov vitamins thiab cov khoom tsis zoo ntawm cov khoom siv hauv khw muag khoom yog qhov tsis zoo rau kev noj qab haus huv.
Yog li ntawd, kom "zaum" ntawm cov zaub mov noj, tshwj xeeb yog tias nws yog mono-noj haus (uas yog, tsuas yog 1 yam khoom). Tab sis muaj ib txwm yog txoj kev! Peb yuav tham txog 3 lub caij ntuj no cov zaub mov zoo. Qhov feem ntau sib luag ntawm lawv txhua tus muaj thiab pab ntxuav thiab ua kom lub cev rov qab zoo.
Carrot noj
Ntev - 4 hnub
Cov zaub no yuav txhim kho koj txoj kev noj qab haus huv thiab yuav cuam tshuam rau cov tawv nqaij kom zoo. Carrots - qhov chaw ntawm cov vitamins B, A, D, E, K, ascorbic thiab Pantothenic acids, cov roj yam tseem ceeb, carbohydrates, fiber, thiab iodine.
Carrots txhim kho cov metabolism thiab qeeb ua rau cov laus txheej txheem. Yog li, kev noj cov zaub mov tsis tu ncua yuav muaj kev cuam tshuam zoo rau daim duab: cov phaus ntxiv mus, cov tawv nqaij yuav nruj dua.
Tsim cov zaub mov noj rau 4 hnub, thaum lub sijhawm yuav tsum tau noj zaub xam lav ntawm cov zaub nyoos nyoos thiab txiv hmab txiv ntoo (ntawm qhov xaiv, tshwj tsis yog txiv tsawb), ua raws nrog ib rab diav ntawm zib ntab thiab ob peb tee kua txiv qaub. Tsuas yog nyob rau hnub 4, koj tuaj yeem nthuav cov zaub mov ntawm cov qos yaj ywm ci (200 grams) thiab ib daim ntawm qhob cij rye.
Hnub thib tsib, koj yuav tsum maj mam qhia hauv cov ntawv qhia zaub mov cov khoom ib txwm, tshwj tsis yog kib thiab muaj calorie ntau ntau. Carrots yuav tsum tau muab tso rau hauv cov khoom noj nyoos, ci, los yog boiled.
Cov zaub ntug hauv paus kev noj haus tau tso cai rau kev haus cov tshuaj yej ntsuab, uas pab ntxuav lub cev ntawm co toxins.
Taub dag noj cov zaub mov
Ntev - 4 hnub
Cov zaub mov no tseem yuav muaj txiaj ntsig zoo rau koj lub cev thiab pab koj kom tsis txhob muaj vitamin tshaib plab ntawm lub cev thaum lub caij ntuj no. Cov zaub no muaj cov vitamins A, E, C, PP, pawg b, hlau, calcium, magnesium, zinc, thiab tooj liab. Thaum lub sij hawm noj cov taub dag kom tsis suav tag nrho cov suab thaj, siv ntsev tsawg, haus dej kom ntau, tshuaj yej ntsuab, thiab nws tau qhia kom tsis txhob noj ua ntej yuav mus pw.
Cov zaub mov hnub 1:
- Pluas tshais: 200 grams zaub xam lav ntawm taub dag thiab taub dag 200 grams oatmeal hauv dej.
- Noj hmo: 250-300 grams taub hau kua zaub nrog zaub kua zaub.
- Noj hmo: 250 grams steamed nyob rau hauv dej taub dag.
Cov zaub mov hnub 2:
- Pluas tshais: 200 grams zaub xam lav ntawm taub dag thiab taub dag 200 grams oatmeal hauv dej.
- Noj hmo: 250-300 grams taub hau kua zaub, taub dag 2 chops.
- Noj hmo: cov txiv av tshiab lossis ci.
Ntawv qhia zaub mov rau 3 hnub:
- Pluas tshais: 200 grams zaub xam lav ntawm taub dag thiab taub dag 200 grams oatmeal hauv dej.
- Noj hmo: 250-300 grams taub hau kua zaub nrog zaub.
- Noj hmo: 250 grams taub zaub xam lav 1 txiv kab ntxwv qaub.
Ntawv qhia zaub mov 4 hnub:
- Pluas tshais: 200 grams zaub xam lav ntawm taub dag thiab taub dag 200 grams oatmeal hauv dej.
- Noj hmo: 250-300 grams taub dag kua zaub nrog zaub, ib qho kua txob liab.
- Noj hmo: 300 grams taub dag.
- Kom pom zoo noj tau qee yam txiv hmab txiv ntoo, tshwj tsis yog high-calorie tsawb.
Cov txiv kab ntxwv qaub
Ntev - 5-7 hnub
Txiv kab ntxwv qaub tau siv ntev hauv ntau qhov kev noj zaub mov kom poob phaus. Nws yuav ua rau muaj zog thiab muaj suab nrov, txhim kho koj lub siab thiab txhawb lub cev nrog cov vitamins C, B, D, F, A. Qhov tshwj xeeb ntawm cov txiv hmab txiv ntoo no yog flavonoid naringin, uas pab hlawv roj. Tsis tas li ntawd, txiv kab ntxwv qaub yog cov tshuaj tua kab mob muaj zog, txhawb kev zom zaub mov, thiab txhim kho lub siab ua haujlwm. Thaum lub sijhawm noj cov zaub mov no, nws tseem raug nquahu kom muab cov piam thaj tag nrho thiab ib nrab los ntawm ntsev.
Cov zaub mov hnub 1:
- Noj tshais: ib nrab txiv kab ntxwv qaub lossis kua txiv los ntawm nws, 50 grams lean nqaij npua, tshuaj yej ntsuab.
- Noj hmo: ib nrab txiv kab ntxwv qaub, zaub xam lav, tshuaj yej ntsuab.
- Noj hmo: ib nrab txiv kab ntxwv qaub, 150 grams ntawm cov nqaij ntshiv, 200 grams ntsuab zaub xas, tshuaj yej ntsuab.
Cov zaub mov hnub 2:
- Pluas tshais: ib nrab txiv kab ntxwv qaub lossis kua txiv kab ntxwv qaub, 2 qe hau, ntsuab tshuaj yej.
- Noj su: ib nrab txiv kab ntxwv qaub, 50 grams cheese muaj roj tsawg.
- Noj hmo: ib nrab txiv kab ntxwv qaub, 200 grams ntawm ntses ntses, 200 grams nyias ntawm zaub ntsuab, ib qho hlais.
Ntawv qhia zaub mov rau 3 hnub:
- Pluas tshais: ib nrab ntawm txiv kab ntxwv qaub, 2 dia oatmeal rau hauv dej, 2-3 txiv ntoo, kua mis nyeem roj tsawg.
- Noj su: ib nrab txiv kab ntxwv qaub, khob zaub kua zaub, lossis kua zaub pob tshab.
- Noj hmo: ib nrab txiv kab ntxwv qaub, 200 grams ntawm nqaij qaib, 2 txiv lws suav ci, tshuaj yej ntsuab.
Ntawv qhia zaub mov 4 hnub:
- Noj tshais: ib nrab txiv kab ntxwv qaub, qe qhuav, khob kua txiv lws suav, tshuaj yej nrog txiv qaub.
- Noj su: ib nrab txiv kab ntxwv qaub, 200 grams ntawm zaub xam lav los ntawm cov zaub ntug hauv paus thiab zaub ntsuab, ib qho hlais.
- Noj hmo: ib nrab txiv kab ntxwv qaub, 300 g stewed zaub, ntsuab tshuaj yej.
Ntawv qhia zaub mov 5 hnub:
- Noj tshais: 250 grams txiv hmab txiv ntoo nyias (txiv kab ntxwv qaub, txiv kab ntxwv, Kua), tshuaj yej ntsuab.
- Noj su: ib nrab txiv kab ntxwv qaub, ci qos yaj ywm, 200 grams zaub qhwv.
- Noj hmo: ib nrab txiv kab ntxwv qaub, 200 grams nqaij nyuj steak, ci txiv lws suav, lossis kua txiv lws suav.
Koj tuaj yeem txuas cov khoom noj kom ntev li 7 hnub los ntawm kev xaiv cov ntawv qhia zaub mov ntau ntawm cov hnub dhau los.