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7 lub tswv yim kom txaus siab rau lub caij ntuj sov tsis muaj complex
1. Noj txaus thaum noj mov
Nov yog txoj cai golden thiaj li tsis poob rau txhua yam uas hla hauv qab koj lub qhov ntswg. Vim yog tias koj tshaib plab, nws yuav nyuaj dua los tiv thaiv kev ntxias. Qhov uas yuav tsum tau ua: muab cov khoom noj starchy rau ntawm koj lub phaj ntawm txhua pluas noj - pasta, bulgur, mov, pulses, tab sis kuj qhob cij ... Nathalie Negro. Kuj nyiam al dente ua noj. Tsis ua noj rau lawv ntev dhau los tiv thaiv lawv cov glycemic Performance index (GI) los ntawm kev nce, uas tiv thaiv cov tshuaj insulin ntau dhau ob peb teev tom qab, thiab yog li kev ntshaw. Lwm qhov kev xav zoo: noj khoom txom ncauj thaum tav su, tshwj xeeb tshaj yog tias koj noj hmo lig.
Cov lus qhia kom tsis txhob ntxiv calories : faib koj cov zaub mov txawv ib hnub. Piv txwv li, noj cov mis nyuj thaum nruab nrab lossis yav tsaus ntuj txiv hmab txiv ntoo ua khoom noj txom ncauj. Thiab yog tias koj tseem tshaib plab, ntxiv ob lub khob cij, tab sis nyob rau hauv rooj plaub no, tsis txhob noj tom qab noj mov. Nrhiav cov lus qhia ntxiv kom khaws cov duab nrog micro-kev noj haus.
2.Bbq noj zaub mov
Lub caij ntuj sov thiab barbecues sib koom tes? Txais ob peb txoj cai rau "kev noj haus" grilling. Ntawm cov nqaij, xaiv qhov tsawg kawg nkaus ntawm nqaij nyuj (rump steak, tenderloin, flank steak, sirloin, thiab lwm yam) thiab nqaij nyuj (walnut, tav). Kom tsis txhob: tav steak, prime rib thiab nqaij npuas tav. Rau lub mis duck, degrease nws ua ntej noj. Raws li lwm txoj hauv kev rau nqaij, xav txog cov nqaij nruab deg - prawns, prawns, langoustines - thiab ntses - sardines, mackerel, liab mullet ... Zoo paub: kom muab cov nqaij ntau dua rau cov nqaij los yog ntses skewers, marinate lawv ua ntej ua noj.
Gourmet marinades. Marinate 30 nqaij qaib mis rau 4 feeb nrog 1 kua txob tshiab, 2 dos thiab 2 tws qej cloves, kua txiv qaub, 1 pawg ntawm tws chives thiab ntsev me ntsis. Rau cov cw, ntxiv zest thiab kua txiv ntawm cov txiv kab ntxwv organic, 2 tws celery stalks, 2 tbsp. tablespoons ntawm txiv roj roj, ntsev, kua txob, thiab marinate rau 2 teev.
Raws li accompaniment? Nyiam zaub xam lav ntawm lentils, tabbouleh, zaub nyoos nrog lub teeb vinaigrette. Los yog ua zaub papillotes (txiv lws suav, kua txob, dos ...) ua noj rau barbecue. Xav tau qee cov crisps lossis fries? Cov ci hauv qhov cub muaj roj tsawg. Thiab rau khoom qab zib? Xav txog cov txiv hmab txiv ntoo skewers rau ci rau barbecue.
3 balanced mix zaub xam lav
Qhov zoo tshaj plaws, cov zaub xam lav yuav tsum muaj 100 mus rau 200 g ntawm nqaij nyoos thiab / lossis zaub zaub + 100 g ntawm starches (4 tbsp), los yog 40 g ntawm qhob cij (2 daim) + 80 g ntawm nqaij ntshiv los yog ntses, los yog 2 qe. , los yog 2 nyias slices ntawm nqaij npua los yog smoked salmon + 2 tbsp. tablespoons roj, thiab me ntsis cheese. Ntawm lub tsev noj mov lossis yog tias koj yuav npaj cov zaub nyoos, nyiam Caesar, Nordic, Nice zaub xam lav ... Thiab zam cov uas muaj chorizo los yog nqaij npua nyoos (nws yuav tsis raug defatted), los yog cov uas muab cov rog rog, hom Périgord nrog haus luam yeeb. duck mis, candied gizzards ... Los yog cov uas nws lub hauv paus yog cheese, xws li txiv lws suav / mozzarella.
Lwm qhov taw qhia saib: vinaigrette. "Yuav kom tsis txhob overdoing lub rog sab, suav ib teaspoon ntawm roj rau ib tug neeg thiab ntxiv ntim yam tsis ntxiv calories, piv txwv li nrog txiv qaub kua txiv, dej los yog whipped tsev cheese", qhia tus kws kho mob. Txhawm rau ntxiv tsw, thawj koom ruam ntawm cov txuj lom thiab / lossis tshuaj ntsuab thiab ntau hom vinegars, mustards thiab roj.
Vinaigrettes lub teeb. Sib tov 1 tsp. mustard nrog me ntsis ntsev thiab kua txob, ces 1 tsp. ntawm raspberry vinegar, 3 tsp. tablespoon ntawm liab grapefruit kua txiv thiab 2 tbsp. teaspoon roj. Zoo tagnrho rau seasoning ib zaub xam lav ntawm me nyuam spinach los yog melon / cws. Txhawm rau kho cov zaub xam lav nrog cov nplej zom lossis zaub nyoos: ntxiv 1 tsp. ntawm mustard nrog me ntsis ntsev thiab kua txob, ces ntxiv 1 tsp. tablespoons tsev cheese, 1,5 tbsp. tablespoons vinegar thiab ib me ntsis dej.
Dab tsi qab zib qab zib? Yog hais tias nws tsis muaj cheese, xaiv ib qho ntawm cov txiv hmab txiv ntoo nrog me ntsis coulis los yog compote. Txwv tsis pub, xaiv cov txiv hmab txiv ntoo tshiab. Xav tau ib qho pastry lossis ice cream? Nyob rau hauv rooj plaub no, tshem tawm cov hmoov txhuv nplej siab (khob cij, thiab lwm yam) tom qab noj mov.
4.Yog nrog txiv hmab txiv ntoo, nyob rau hauv moderation
Koj puas xav tom ib txhais tes ntawm cherries ntawm no, ob peb strawberries nyob ntawd? Cov txiv hmab txiv ntoo raws caij nyoog yog cua, ntim nrog cov vitamins thiab antioxidants. Qhov tsuas yog ntes tau: lawv kuj muaj suab thaj, thiab txawm tias lawv yog cov suab thaj ntuj, kev haus ntau dhau tuaj yeem cuam tshuam rau koj qhov hnyav. Cov nqi tsim nyog: 3 lossis 4 servings ib hnub twg. Paub tias ib feem ntawm cov txiv hmab txiv ntoo yog 3 nruab nrab apricots; 2 me me nectarine los yog 1 loj; 20 cherries; 15 medium strawberries (250 g); 30 txiv tsawb (250 g); 4 plums; 1/2 melon; 200 g ntawm txiv lws suav. Thiab noj lawv nyob rau hauv tag nrho lawv cov ntaub ntawv (compotes, sorbets, txiv hmab txiv ntoo zaub xam lav ...).
5. Lub teeb khov khoom qab zib
Nws kub… koj muaj cai tau me ntsis ice cream! Yog lawm, tsuav yog koj xaiv txoj cai kom tsis txhob tawg tag nrho cov txee. Qhov nruab nrab, ice cream muab 100 calories rau ib dia thiab muaj qhov sib npaug ntawm 2-3 lumps qab zib thiab 1 teaspoon. ntawm cov roj, tab sis qee qhov tseem nplua nuj. Ib yam li cov sticks los yog cones, vim hais tias muaj ntxiv rau chocolate thiab wafer. "Yog tias koj poob rau ib tus pas, ceev faj txog cov qauv me me, ceeb toom Nathalie Negro, vim peb feem ntau raug ntxias kom noj ob thiab thaum kawg, peb haus ntau dua (2 x 90 ml) dua li peb tau noj hom classic. (120 ml). Raws li rau sorbets, lawv tau ua nrog txiv hmab txiv ntoo thiab qab zib, tab sis tsis muaj rog. Xyuas lawv cov muaj pes tsawg leeg vim hais tias nyob ntawm hom, cov piam thaj ntau dua lossis tsawg dua qhov tseem ceeb. Cov ntsiab lus zoo ntawm kev siv: 2 daim (kwv yees li 125 ml) yuav tsum tsis pub tshaj 100 calories.
Mus noj mov: khov yogurts. Rau 2 tus neeg: sib tov 50 g ntawm cov txiv hmab txiv ntoo (3,2%) nyob rau hauv lub freezer rau 10 feeb, ntxiv 300 g ntawm txiv hmab txiv ntoo tshiab (apricots, strawberries, raspberries, thiab lwm yam) uas koj tau yav tas los khov thiab 1 teaspoon. tablespoons qab zib yog tias xav tau, ces sib tov kom txog thaum koj tau txais kev ntxhib los mos. Tom qab ntawd ncuav rau hauv verrines thiab txaus siab rau tam sim ntawd.
6. Lub teeb thiab gourmet aperitifs
"Kev daws kom tsis txhob hnyav dhau (tshwj xeeb tshaj yog tias cov aperitifs txuas): cog lus rau lub aperitif thiab pib, thiab muab 2 lossis 3 khoom qab zib rau ib tus neeg kom tsis txhob ntau tshaj 250 calories rau ib tus qhua", qhia Nathalie Negro. Ntawm chav kawm, nws tseem zoo dua kom tsis txhob noj cov ncuav qab zib aperitif, cov nqaij txias… Xwb, muab zaub sticks, txiv lws suav… rau soak hauv lub teeb mayonnaise.
Bluffante, lub Tsib Hlis! Sib tov ½ tsp. mustard, ntsev thiab kua txob, ntxiv 1 tsp. vinegar thiab ½ tsp. ntawm mayonnaise. Ntxiv 1 los yog 2 tsp. 0% tsev cheese. Rau ib tug tartar sauce version, ntxiv 1 tsp rau lub teeb mayonnaise. ntawm tws pickles, 1 tsp. ntawm capers, 1 tsp. teaspoon ntawm tiaj-nplooj nplooj parsley thiab 1 tsp. tws liab dos. Rau ib tug qej thiab tshuaj ntsuab version, ntxiv rau lub teeb mayonnaise: 1 minced qej clove, 1 tsp. teaspoon ntawm tiaj-nplooj nplooj parsley, 1 tsp. ntawm chervil thiab 1 tsp. ntawm chives.
Tsis tas li ntawd muab ib tug revisited eggplant caviar, tau txais kev pab nyob rau hauv verrines: tev thiab noob ib eggplant, steam nws nrog ib tug shallot. Sib tov nrog ib clove ntawm qej thiab 8 nplooj basil.
7. Haus dej qab zib thiab noj qab nyob zoo
Dej qab zib, txiv qaub, kua txiv hmab txiv ntoo, tsis muaj cawv cawv ... Txawm li cas los xij cov dej qab zib, ib khob 15 cl muab 3-4 lumps qab zib. Yog tias muaj ntau lub sijhawm los haus nws, xaiv cov calories qis dua. Cia koj lub tswv yim khiav qus: infusion raws li dej sparkling, txiv qaub slices thiab mint los yog basil nplooj. Los yog cia rau 15 feeb hauv dej nrog lub hnub qub anise thiab mint nplooj. Raws li rau cawv cocktails, haus lawv nyob rau hauv moderation. Lawv muaj cawv thiab feem ntau yog foob pob hluav taws. Piv txwv li, ib khob cawv, Martini lossis ib khob ntawm champagne yog ze li ntawm 70 txog 90 calories! "Lwm tus phooj ywg cuav yog tias koj saib koj cov kab, smoothies," tus kws tshaj lij sau tseg. Vim tias peb feem ntau sib tov 2-3 servings ntawm txiv hmab txiv ntoo (tus nqi peb yuav tsum tau noj thaum nruab hnub) thiab peb poob lub siab satiety (tsis muaj fiber ntau). Tsis tas li ntawd, cov khoom xyaw caloric ntxiv (txiv maj phaub, kua txiv hmab txiv ntoo, kua mis, thiab lwm yam). ”
Npaj noj qab nyob zoo smoothies, suav ib feem ntawm cov txiv hmab txiv ntoo rau ib tus neeg (250 g), tsis txhob ntxiv cov khoom xyaw caloric, txhim kho saj nrog cov txuj lom thiab tshuaj ntsuab: cinnamon nrog citrus txiv hmab txiv ntoo, mint, basil los yog ntau yam kua txob nrog strawberries, qhiav nrog txiv apples thiab pears ... Thiab txwv koj tus kheej. rau ib khob ib hnub (150 mus rau 200 ml siab tshaj).
Txhua daim ntawv qhia yog muab los ntawm Center Nutritionnel des.