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Noj tshais: peb txwv cov khoom lag luam
Cereals, pastries… Peb txhua tus muaj lawv nyob rau hauv peb lub khob. Super tswv yim, cov no
Txawm li cas los xij, cov khoom no yuav tsum tau noj me ntsis, vim lawv feem ntau ntim nrog cov suab thaj ntxiv.
"Kev noj zaub mov ntau dhau ntawm carbohydrates tuaj yeem ua rau cov ntshav qab zib nce siab (cov ntshav qab zib,
qab zib nyob rau hauv cov ntshav), uas ua rau cov zaub mov cravings thaum sawv ntxov thiab txo concentration, "saib Magali Walkowicz, dietician-nutritionist *. Tsis tas li ntawd, cov khoom noj uas ua tiav no muaj ntau yam additives. Thiab lawv feem ntau yog tsim los ntawm ultra-refined nplej uas muab ob peb vitamins, minerals los yog fiber ntau. "Peb kuj tseem ceev faj txog kev thov" Enriched nrog tag nrho cov nplej ", nws ceeb toom, vim hais tias lawv cov ntsiab lus feem ntau tsawg heev nyob rau hauv qhov tseeb. Lwm qhov ntxiab kom tsis txhob, kua txiv hmab txiv ntoo. Vim tias lawv muaj ntau cov suab thaj, txawm tias nws yog txiv hmab txiv ntoo qab zib.
Noj tshais: protein rau lub zog
Qe, nqaij npua, cheese… Peb tsis tshua siv los muab cov protein rau hauv cov ntawv qhia zaub mov.
noj tshais. Thiab tseem, lawv muaj txiaj ntsig zoo rau lub sijhawm no. Koj puas paub tias cov protein ua rau koj hnov qab? Qhov no txwv qhov kev pheej hmoo ntawm kev noj khoom txom ncauj thaum lub sijhawm
sawv ntxov. Tsis tas li ntawd, lawv yog ib qho chaw muaj zog kom tsis txhob muaj cov twj tso kua mis. Los ntawm kev muab zaub mov savory rau nws tus menyuam, muaj feem yuav nws yuav txaus siab rau nws. Yog tias nws nyiam qab zib, peb xaiv cov khoom siv mis nyuj dawb (yogurts, tsev cheese, thiab lwm yam) txawm tias lawv tsis muaj protein ntau dua li cheese. Thiab thaum peb muaj sij hawm, peb npaj pancakes los yog thawj pancakes ua los ntawm legume hmoov (chickpeas, lentils, thiab lwm yam). nplua nuj nyob rau hauv zaub proteins, lawv kuj muab cov zaub mov thiab vitamins.
Haus dab tsi rau noj tshais?
Qee qhov dej! Peb muab ib khob dej me me rau nws thaum nws sawv. Nws hydrates lub cev, maj mam tsa lub digestive system los ntawm stimulating lub zog ntawm cov hnyuv thiab tshem tawm cov
pov tseg los ntawm kev ntxuav sab hauv uas lub cev ua haujlwm thaum hmo ntuj. Tsis tas li ntawd, haus dej
ua zoo rau kev txawj ntse. » Magali Walkowicz.
Oilseeds: cov txiaj ntsig zoo rau pluas tshais
Almonds, walnuts, hazelnuts ... zoo muab cov rog zoo, fatty acids tseem ceeb, nthuav rau lub paj hlwb ua haujlwm. "Tsis tas li ntawd, cov kev tshawb fawb qhia tau hais tias noj cov rog zoo thaum sawv ntxov txo koj txoj kev xav tau qab zib txhua hnub," tus kws qhia noj zaub mov ntxiv. Feem ntau, cov rog zoo yog nyob rau hauv cov zaub mov noj tshais. Piv txwv li, organic butter kis tau rau ntawm qhob cij wholemeal los yog ib lub drizzle ntawm txiv roj roj ntawm cov cheese tshiab. Tab sis tsis yog xwb. Oilseeds kuj muaj cov protein thiab cov zaub mov xws li magnesium, pab tau rau kev tawm tsam qaug zog thiab kev ntxhov siab. Peb kis almond los yog hazelnut puree, txiv laum huab xeeb butter, on slices ntawm qhob cij.
Rau cov menyuam yaus, lawv tau muab ib txhais tes ntawm almonds lossis hazelnuts. Thiab koj muaj peev xwm tsw ib tug natural yogurt nrog 1 los yog 2 tablespoons almond hmoov thiab me ntsis cinnamon.
Noj tshais: peb npaj peb tus kheej rau tag nrho lub lim tiam
Txhawm rau zam kev ntxhov siab thaum sawv ntxov, ntawm no yog qee cov lus qhia rau kev npaj noj tshais noj qab haus huv thiab
siab ntshaw. Peb ci rau hnub Sunday yav tsaus ntuj, ib lub ncuav mog qab zib thiab cov ncuav qab zib qhuav, lawv tuaj yeem ua tau
noj ntau tshaj ob peb hnub. Muaj ob mus rau peb hom oilseeds, ob mus rau peb ntau yam txiv hmab txiv ntoo, wholemeal los yog multi-grain sourdough qhob cij, organic butter, oilseed purees, qe thiab ib los yog ob hom cheese nyob rau hauv lub khob.
Noj tshais twg rau cov menyuam yaus hnub nyoog qis dua 3 xyoos?
Thaum lub hnub nyoog no, pluas tshais feem ntau yog ua los ntawm cov khoom siv mis nyuj. Peb ntxiv flakes rau koj cov mis nyuj
ntawm me nyuam mos cereals. Tom qab ntawd raws li nws saj thiab nws lub hnub nyoog, me me ntawm txiv hmab txiv ntoo tshiab, txuj lom (cinnamon, vanilla ...). Nws kuj tseem yuav txaus siab rau yogurt lossis cheese.
Thiab, nws kuj yuav muaj tseeb xav saj yam koj muaj ntawm koj lub phaj.
Mus rau nws! Nws yog ib txoj hauv kev zoo los ua kom nws lub siab saj thiab muab nws txoj kev noj qab haus huv zoo.
Noj tshais cereals: peb npaj lawv tom tsev
Nws yog ib tug kiv cua ntawm industrial cereals!? Ib txwm, lawv qab, nrog crunchy, melting textures… Tab sis koj tuaj yeem ua tau zoo rau koj tus kheej. Nws yog ceev thiab cua. Magali Walkowicz daim ntawv qhia: sib tov 50 g ntawm cereal flakes (buckwheat, oats, spelled, thiab lwm yam) nrog 250 g ntawm oilseeds (almonds, macadamia ceev, thiab lwm yam.) coarsely tws, 4 tablespoons txiv maj phaub roj uas txhawb cua sov thiab ib tug tablespoon ntawm 4 spices los yog vanilla. Txhua yam yog muab tso rau ntawm ib lub phaj thiab muab tso rau hauv qhov cub ntawm 150 ° C. rau 35 feeb. Cia txias thiab khaws cia rau hauv lub thawv kaw rau ob peb hnub.
* Tus sau ntawm "P'tits Déj thiab cov khoom noj qab zib tsawg", Thierry Soucar éditions.