Peb daim ntawv teev npe tsis suav nrog cov khoom noj khoom haus txawv txawv, cov khoom kim heev thiab cov khoom uas nyuaj nrhiav hauv nruab nrab Russia. Nrog rau cov npe no, koj tuaj yeem mus rau tom khw ze koj lub tsev thiab xyuas kom meej tias koj tau yuav txhua yam koj xav tau rau koj kev noj qab haus huv!
1. Txiv hmab txiv ntoo, berries, zaub thiab hauv paus qoob loo.
Nws yog lub hauv paus ntawm txhua yam kev noj qab haus huv. Cov zaub thiab cov hauv paus qoob loo yuav tsum tau xaiv los ntawm cov uas tau tsim nyob rau hauv koj cheeb tsam lossis hauv cheeb tsam nyob sib ze. Nws tuaj yeem yog:
· qos yaj ywm
· dib
· txiv lws suav
· beets
· qej
· taub
· zaub ntug hauv paus
Lettuce nplooj, tshuaj ntsuab
· radish
· turnip thiab lwm yam.
Ntawm chav kawm, nws yog qhov zoo tshaj plaws los xaiv cov khoom uas nws lub caij nplooj zeeg thaum lub sijhawm yuav khoom. Tib yam siv rau cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo - txawm tias lawv feem ntau tuaj txawv teb chaws, raug coj los ntawm lub sijhawm ntawm lawv qhov siab tshaj plaws thiab zoo ripening. Yog li ntawd, thaum ntxov thiab nruab nrab lub caij ntuj sov Koj tuaj yeem nyab xeeb yuav cherries, strawberries, txiv apples, currants. Thaum Lub Yim Hli - txiv duaj, txiv duaj, txiv duaj, apricots, melons thiab watermelons. Tsis txhob hnov qab tias cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo raws caij nyoog tuaj yeem khov - tom qab ntawd thaum lub caij ntuj no koj tuaj yeem siv lawv rau cov kua txiv hmab txiv ntoo, smoothies, ci khoom, thiab tsuas yog noj lawv nyoos.
Ib qho kev zam ntawm no tuaj yeem ua tau, tej zaum, rau cov txiv hmab txiv ntoo citrus - txhua lub sijhawm ntawm lub xyoo, txiv qaub, txiv kab ntxwv thiab txiv kab ntxwv yog nplua nuj nyob rau hauv cov khoom noj qab haus huv.
2. Cereals thiab qhob cij.
Txawm nyob rau hauv lub khw tsis tu ncua, nws yog ib qho yooj yim mus nrhiav zaub mov uas muaj protein ntau thiab complex carbohydrates! Cov no suav nrog:
· buckwheat
· lentils
taum
· taum
Hercules
uncooked mov
· mov
Tsis txhob poob siab yog tias koj tsis pom qhov "txoj cai" ntawm cov khoom noj no ntawm lub khw muag khoom rhawv - ntsuab buckwheat, mov xim av, liab lentils, whole grain bread. Txawm nyob rau hauv lawv daim ntawv li ib txwm, lawv muaj txiaj ntsig, koj tsuas yog yuav tsum siv lawv hauv kev sib haum xeeb!
3. Cov roj, txiv ntseej thiab txiv hmab txiv ntoo qhuav.
Cov neeg tsis noj nqaij nyiam cov roj ntawm txhua yam - los ntawm hom qoob mog, noob hnav, pob kws, txiv ntseej, apricot kernel, thiab lwm yam. Tab sis tsis txhob hnov qab tias cov roj sunflower zoo tib yam, uas tau nthuav tawm hauv ntau yam txawm nyob rau ntawm lub rhawv ntawm lub khw me me, tsis muaj dab tsi. tsis tshua muaj txiaj ntsig rau peb kev noj qab haus huv. Yuav luag txhua qhov chaw koj tuaj yeem pom cov roj txiv roj, uas txaus los yuav hauv cov thawv loj ob peb zaug hauv ib xyoos, kom tsis txhob "ua kom puas" koj cov peev nyiaj ntau dhau.
Nco ntsoov ntxiv koj lub pob tawb khoom noj nrog txiv ntoo - txawm tias pheej yig version ntawm walnuts lossis txiv laum huab xeeb yuav muaj txiaj ntsig zoo rau lub cev. Nco ntsoov tias lawv yuav tsum tau tsau rau hauv dej rau ob peb teev ua ntej siv los ua kom tag nrho cov khoom noj muaj txiaj ntsig zoo.
Cov txiv hmab txiv ntoo qhuav tuaj yeem ntxiv rau lub caij ntuj no khoom noj khoom haus pob tawb - tom qab ntxuav thiab tsau hauv dej tsawg kawg 2 teev, lawv tig mus rau qhov sib npaug ntawm cov khoom siv hluav taws xob nrov heev!
4. Cov khoom siv mis nyuj.
Yog tias koj yog ib tus neeg tsis noj nqaij lacto, koj cov zaub mov txhua lub lim tiam yuav tsis tshua muaj mis nyuj. Qhov kev xaiv zoo tshaj plaws, ntawm chav kawm, yuav yog mus yuav mis nyuj thiab tsev cheese los ntawm cov neeg tsim khoom hauv zos, tab sis koj tuaj yeem nrhiav cov khoom tsim nyog ntawm cov khoom txee. Nco ntsoov tias cov khoom noj mis nyuj muaj roj tsawg feem ntau muaj ntau yam tsis zoo, yog tias tsis muaj teeb meem, cov khoom ntxiv uas khaws cia saj, yog li nws ua rau kev txiav txim siab xaiv cov khoom uas muaj cov qauv rog - los ntawm 2,5 txog 3,2%.
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Qhov tseeb, cov khoom lag luam los ntawm txhua lub khw tuaj yeem pab cov neeg tsis noj nqaij. Tej zaum yuav tsum tau saib xyuas ntau npaum li cas cov khoom no tau npaj. Piv txwv li, ib tug ntawm cov thawj coj nyob rau hauv cov nqe lus ntawm cov microelements yog buckwheat, thiab yog hais tias koj tsis boil nws, tab sis ncuav nws nrog dej ib hmos thiab noj nws, ces nws yuav muab lub cev txhua yam uas nws yuav tsum tau. Yog, thiab lwm yam cereals uas koj pom, koj tuaj yeem yuav yam xyuam xim, vim tias lawv muaj protein ntau. Nco ntsoov tsis tu ncua yuav beets - nws muaj txiaj ntsig zoo rau lub siab thiab txiav txiav, tsis poob nws cov khoom, ob qho tib si boiled thiab nyoos. Thiab, ntawm chav kawm, txhua tus neeg tsuas yog yuav tsum tau haus ntau cov zaub ntsuab - parsley, dill, spinach. Lawv tuaj yeem muab ntxiv rau cov tais diav, zaub nyoos, ua kua txiv hmab txiv ntoo tshiab, smoothies nrog lawv.
Feem ntau txawm nyob rau hauv ib lub tsev loj me me koj tuaj yeem pom lub txee nrog cov khoom rau cov ntshav qab zib, qhov twg cov neeg tsis noj nqaij yuav pom cov khoom pheej yig thiab noj qab haus huv - fiber ntau thiab bran. Fiber yog cov khoom noj zoo tshaj plaws rau peb cov microflora, yog li nws yuav tsum tau noj thaum nruab hnub. Thiab bran yog qhov tshwj xeeb hauv tib neeg lub cev tsis nqus lawv hauv txhua txoj hauv kev, yog li lawv dhau los ua ib qho yooj yim txhais tau tias tshem tawm cov kab mob hauv cov hnyuv, lawv yog ib hom "txhuam". Lawv tau noj zoo tshaj plaws thaum yav tsaus ntuj hauv daim ntawv qhuav, lossis ntxiv rau cov kua, piv txwv li, rau kefir. Qhov tseem ceeb tshaj plaws yog tsis txhob overdo nws nrog tus nqi: noj tsis ntau tshaj 40 grams fiber ntau thiab bran ib hnub twg!