"Koj yuav tsum paub tias 500 mus rau 700 kcal / hnub yog xav tau los ua kua mis. Qhov no yog vim li cas nws yog ib qho tseem ceeb los saib xyuas koj cov khoom noj thaum lub sijhawm tseem ceeb no, thiab tshwj xeeb tshaj yog nws qhov zoo. Thaum pub niam mis, cov khoom noj muaj txiaj ntsig zoo dua los ntawm lub cev ", cov lus Marina Colombani, kws noj zaub mov thiab micronutritionist. “Qhov tseeb, nws tsis yog qhov ntau uas tseem ceeb. Cov "tso tseg" khaws cia thaum cev xeeb tub txuas ntxiv muab lub zog rau koj, "nws piav qhia. Ntawm cov zaub mov ntawm leej niam pub niam mis: peb tsom mus rau ntau haiv neeg! Nrog txiv hmab txiv ntoo, zaub thiab cov protein ntawm txhua pluas noj, tag nrho cov khoom noj starchy, pulses, ob los yog peb servings ntawm mis nyuj haus ib hnub twg, fatty ntses ib zaug los yog ob zaug ib lub lim tiam thiab unlimited dej. "Ib tug poj niam uas pub niam mis rau nws tus menyuam thiab tsim 800 mus rau 900 ml ntawm mis nyuj txhua hnub, yuav tsum haus tsawg kawg 2 mus rau 2,5 liters dej txhua hnub. Yog hais tias cov dej dawb dominates nyob rau hauv kev noj, hydration kuj tuaj yeem los ntawm cov kua zaub, gazpachos lossis infusions ntxiv ", qhia tus kws tshaj lij.
Mloog koj lub cev
Lub sij hawm pub niam mis yuav tsum tsis txhob coincide nrog cov khoom noj. Marina Colombani ceeb toom tias "Nws yog ib qho tseem ceeb kom muaj zaub mov txaus thaum muaj kev pheej hmoo ntawm nkees," Marina Colombani ceeb toom. Qhov no yog vim li cas cov khoom noj txom ncauj yog "tso cai" kom tsis txhob muaj cov twj tso kua mis. Nws yuav yog ib tug puv tes ntawm oilseeds los yog ib tug hlais ntawm wholemeal qhob cij nrog ib tug me ntsis butter, ib tug kub dej haus, ib tug tshiab txiv hmab txiv ntoo los yog ib tug compote tsis ntxiv qab zib, los yog ib tug txiv hmab txiv ntoo kua txiv. Tsis txhob muaj caffeine uas nkag mus rau hauv cov kua mis (1 lossis 2 khob ib hnub siab tshaj) thiab dej qab zib. "Yog tias koj xav haus dej haus ib ntus raws li aperitif, tos kom txog thaum koj tau ua tiav koj cov khoom noj. Thiab tos 2-3 teev kom muab lub mis dua, "saib Marina Colombani.
Hauv video: Pub mis niam: kuv tus menyuam puas tau mis txaus?
Thaum pub niam mis, nws raug nquahu kom noj zaub mov kom zoo kom ua tiav cov vitamins, minerals, proteins, thiab lwm yam. Peb tuaj yeem nyiam qee yam khoom noj kom muaj zog thiab txhawb kev tsim mis nyuj.
Barley xim tsev
Barley malt muaj cov teebmeem galactogenic. Uas yog hais, nws txhawb lactation. Nws muaj nyob hauv npias tsaus (tsis yog cawv), brewer cov poov xab lossis hauv Ovomaltine hmoov. Brewer's poov xab, nyob rau hauv flakes, yog sprinkled on zaub xam lav, piv txwv li. Nws muaj cov vitamins B uas tiv thaiv cov hnyuv thiab ntxiv dag zog rau cov rau tes thiab plaub hau. Nws boosts lub cev thiab lub paj hlwb thiab coj cov zaub mov rau lub cev (potassium, calcium, hlau, magnesium).
Rog ntses
Anchovies, herrings, sardines thiab mackerel yog cov ntses oily. Cov nplua nuj nyob hauv omega 3, cov roj fatty acids zoo, lawv koom nrog kev txhim kho ntawm lub paj hlwb thiab lub hlwb ntawm tus menyuam. Lawv kuj muaj vitamin D thiab magnesium. Pickled, kaus poom los yog grilled, koj tuaj yeem noj oily ntses ib zaug lossis ob zaug hauv ib lub lis piam.
Roj av
Almonds, walnuts, hazelnuts yog nplua nuj nyob rau hauv polyunsaturated fatty acids. Lawv koom nrog hauv kev ua haujlwm zoo ntawm cov paj hlwb thiab cov hlwb. Muaj nplua nuj nyob hauv magnesium, lawv soothe koj txhua hnub. Lawv cov nyhuv satiating pab tiv thaiv kev ntshaw, feem ntau thaum pub niam mis. Tsis txhob yig mus haus cov oilseeds sib tov, sib txawv cov pleasures thiab pab. Ib txhais tes ib hnub yog txaus.
Tshuaj ntsuab tshuaj ntsuab
Tsis txhob hla kev pub mis niam tshuaj ntsuab! Muaj feem ntau fennel thiab verbena raws. Lawv tso cai rau koj nyob twj ywm hydrated thiab txhawb nqa lactation ua tsaug rau lawv cov nyhuv galactogenic. Peb nrhiav tau ib co
hauv cov khw muag tshuaj organic tshwj xeeb lossis chaw muag tshuaj. Txoj cai nrawm kom tau txais txiaj ntsig? Noj
3 tshuaj ntsuab tshuaj yej ib hnub twg, zoo infused.
Zaub ntug hauv paus
Muaj tag nrho cov xyoo puag ncig, carrot yog tag nrho ntawm cov txiaj ntsig. Muab tso rau hauv cov ntawv qhia zaub mov, siav los yog nyoos. Tsis tsuas yog nws tag nrho ntawm cov vitamins C, B thiab K, tab sis ntxiv rau nws muaj vitamin A. Qhov no txhawb txoj kev loj hlob ntawm lub zeem muag. Txhawm rau muab nws cov txiaj ntsig, haus nws seasoned nrog txiv roj roj los yog rapeseed roj.
Yaj yogurts
Yog tias koj xav tias nyuj mis tsis haum, nyiam yogurts thiab cheeses ua los ntawm tshis los yog yaj cov kua mis los tiv thaiv koj tus menyuam. Lawv yog qhov zoo ntawm calcium thiab protein.
qe
Cov nplua nuj nyob hauv omega 3, qe (xws li Bleu-Blanc-Cœur, piv txwv li) tuaj yeem noj txhua hnub thaum tsis muaj ntses lossis nqaij hauv cov ntawv qhia zaub mov. Ua tau zoo nrog cov proteins, lawv nqa cov koob tshuaj zoo rau lub cev. Lawv kuj yog ib qho tseem ceeb ntawm cov vitamin B uas boost concentration thiab lub hlwb.