Menyuam noj tshais: cereals, ci los yog ncuav mog qab zib?

Rau qhov zoo tshaj plaws noj tshais, dej haus thiab khoom noj dab tsi?

Cov pluas tshais muaj txiaj ntsig yog lub zog ntawm 350 txog 400 kilos calories nrog:

• - Ib qho dej haus kom hydrate.
• - Cov khoom siv mis nyuj uas yuav muab calcium thiab protein. Ob leeg yog qhov tseem ceeb rau kev loj hlob ntawm koj tus menyuam. Thaum nws muaj hnub nyoog, tam sim no nws xav tau 700 mg ntawm calcium ib hnub twg, uas yog sib npaug ntawm ib nrab ib liter ntawm mis nyuj thiab yogurt. Ib lub tais 200 ml ntawm mis nyuj npog ib feem peb ntawm nws cov kev xav tau.
• - Cov txiv ntoo tshiab diced los yog squeezed txiv hmab txiv ntoo rau vitamin C thiab minerals.
• - Ib qho khoom noj khoom haus : 1 / 5th ntawm ib lub baguette lossis, tsis ua tiav, 30 g dawb cereals rau complex thiab yooj yim carbohydrates. Cov no yuav muab lub zog rau lub cev thiab pab lub hlwb ua haujlwm.
• - Qab Zib rau kev lom zem thiab tam sim ntawd lub zog, txawm me ntsis jam los yog zib mu.
• - Lipids, nyob rau hauv me me nyob rau hauv daim ntawv ntawm butter on toast. Lawv muab vitamin A, qhov tseem ceeb rau daim tawv nqaij thiab ntxiv dag zog rau lub cev tiv thaiv kab mob, thiab vitamin D, los tsim cov calcium.

Nyiam cov qhob cij dawb los yog cereals

Raws li kev ntseeg nrov, rau pluas tshais, qhob cij yog nyiam, tsuas yog vim nws yog ib qho khoom noj yooj yim ua los ntawm hmoov nplej, poov xab, dej thiab ntsev me ntsis. Nws tsuas yog muab cov carbohydrates nyuaj thiab fibers uas tuav tau zoo, thiab tsis suav nrog qab zib lossis rog. Koj tuaj yeem ntxiv butter thiab jam yam tsis muaj kev txhaum!

Lus Cim: Cov qhob cij sourdough muaj qhov ntsuas glycemic zoo dua thiab tuav zoo dua. Cereal qhob cij muab cov zaub mov ntxiv, tab sis nws yog qhov teeb meem ntawm saj!

Koj tus menyuam nyiam cereals

Ua ntej tshaj plaws, peb kuj tseem paub: lawv tsis zoo rau nws, vim tias lawv tau txais los ntawm extrusion, txheej txheem kev lag luam uas ib feem hloov kho lawv cov khoom noj khoom haus thawj zaug. Lawv muaj tsawg dua cov carbohydrates thiab tsis muab lub zog ntau dua li khob cij! Raws li rau cov proteins, lawv tus nqi tsis nthuav ntau dua li hauv cov qhob cij, thiab cov vitamins yog cov uas tau muab los ntawm kev noj ntau yam. Nws yog tag nrho hais txog proportions! Tom qab ntawd, qee cov rog thiab qab zib heev. Yog li, yog tias nws noj nws txhua hnub, nyiam cov dawb (xws li pob kws Flakes, Weetabix…) lossis nrog zib ntab.

Txwv tsis pub mis nyuj khov, ncuav qab zib thiab pastries

• - Chocolate cereals rau pluas tshais feem ntau yog fatty (qee yam muab txog 20% ​​rog). Txheeb xyuas cov ntawv, thiab tsis txhob raug dag los ntawm kev thov xws li pab pawg B vitamins (xav tau kev pab them rau lwm qhov), calcium lossis hlau (muab los ntawm mis nyuj)! Yog hais tias nws thov rau lawv, muab rau lawv ib lub lis piam ib zaug, tab sis tsis yog txhua txhua hnub.
• - Cov ncuav qab zib "noj tshais" ntxiv rau cov hmoov txhuv nplej siab (cov carbohydrates nyuaj) muab cov suab thaj (qee zaum qabzib fructose phoov uas txhawb nqa cov rog), cov rog txaus, txawm tias "trans" cov rog (tsis zoo thiab poob siab heev). Raws li rau "cov mis nyuj puv" version, supposedly nplua nuj nyob rau hauv calcium, qhov no yog ntshiab kev lag luam: 50 g (xws li ib tug noj ntawm 2 ncuav qab zib) npog 7% ntawm RDI (pom zoo txhua hnub nyiaj pub dawb)!
• - Cov ncuav qab zib yog ib feem ntawm txoj kev lom zem ntawm lub neej, tab sis muaj cov roj saturated ...
• Xaus? Tsis muaj lus nug txog kev txwv tsis pub muaj dab tsi, tab sis yuav tsum ceev faj: kev nyiam ntawm cov neeg tsim khoom tsis tas yuav yog cov menyuam yaus. Ua si ntawm qhov sib npaug txhua hnub thiab tso nws ib yam khoom uas ntxias nws ib zaug ib lub lim tiam.

Ci ncuav mog qab zib los yog French toast

Cov ncuav qab zib hauv tsev muab cov khoom xyaw zoo dua li cov ncuav qab zib lossis cov ncuav mog qab zib. Cov kab mob yuav pab nws txhim kho nws saj thiab txaus siab rau lub ntuj flavours. Yog tias ntxiv rau koj ua lawv nrog nws… nws yuav muaj kev lom zem ntau dua! Nyob rau hnub thaum koj muaj sijhawm, npaj ib lub ncuav mog qab zib, clafoutis, pancakes, Fabkis ci ci ... nrog koj tus menyuam thiab faib nws pluas tshais. Ib pluas mov noj nyob rau hauv conviviality yuav ua rau nws muaj siab xav noj txhua yam. Qhov nyiaj tshuav kuj yuav tsum muaj ntau haiv neeg!

Qee cov tswv yim noj tshais zoo rau menyuam yaus

Ua tshoob npaj txhij. Cov menyuam yaus xav paub. Txaus siab rau nws!

• - Hloov cov txiv hmab txiv ntoo, ua smoothies nrog txiv hmab txiv ntoo raws caij nyoog los yog compote (banana-rhubarb los yog txiv tsawb-strawberry ...). Kuj sim cov txiv hmab txiv ntoo zaub xam lav.
• - Nws puas nyiam cov mis nyuj kub chocolate? Tsis txhob yig ua nws txoj kev qub nrog cov qhob noom xim kasfes thiab vanilla taum hauv mis!
• - Txhawm rau nrog nws cov buttered toast, sim cov jams zoo li txiv lws suav ntsuab lossis Rose. Cov menyuam yaus qee zaum txaus siab rau cov khoom qab zib uas peb yuav tsis xav tias!
• - Yog tias nws nyuaj rau noj mis nyuj, sib txawv los ntawm kev sib tov nws cov cereals (unsweetened) nrog me Swiss los yog tsev cheese thiab ntxiv zib mu.
• - Ua Fabkis ci ci thiab ntxiv cov txiv hmab txiv ntoo tshiab lossis khov (raspberries, pieces ntawm txiv duaj, rhubarb compote, thiab lwm yam): qhov no yog noj tshais tag!
• - Txhawm rau sib txawv, ua haujlwm nrog lub ncuav mog qab zib hauv tsev los yog txiv hmab txiv ntoo brioche, tshiab los yog khov, kom tsau rau hauv cov kua mis nyeem qaub!

Noj tshais raws hnub nyoog

"Los ntawm 4 mus rau 6 xyoo, tus me nyuam xav tau 1 calorie ntau ntau ib hnub, thiab los ntawm 400 mus rau 7 xyoo, nws xav tau 9 calories ib hnub," piav qhia Magali Nadjarian, kws noj zaub mov.

Rau cov menyuam muaj peb xyoosYog tias tsis muaj ib lub tais, 250 ml lub raj mis ntawm ib nrab skimmed los yog tag nrho cov nyuj cov mis nyuj los yog cov mis loj hlob zoo heev. Rau qhov no yuav ntxiv 50 g ntawm cereals: lawv muab ib feem loj ntawm lub zog tsim nyog rau thaum sawv ntxov, calcium thiab ib tug tsawg kawg nkaus ntawm lipids. Thiab rau cov zaub mov kom tiav, peb ntxiv ib khob kua txiv hmab txiv ntoo thiab ib daim ntawm txiv hmab txiv ntoo.

"Lub tais me me tuaj yeem hloov tau los ntawm yogurt, Swiss me me ntawm 60 g lossis ob ntawm 30 g, 3 tablespoons tsev cheese lossis 30 g ntawm cheese (xws li Camembert)", qhia Magali Nadjarian.

Rau 6-12 xyoos, 55% ntawm lub zog yuav tsum tau muab nyob rau hauv thawj feem ntawm lub hnub vim hais tias cov assimilation yog zoo dua.

Npaj-rau-siv cereals ua tau zoo pab kom ua tau raws li cov kev xav tau ntawm cov menyuam yaus thiab cov tub ntxhais hluas. Qhov kawg, nyob rau hauv tag nrho txoj kev loj hlob, zoo li yuav tsum tsis txhob noj cov khoom noj siv mis thaum noj 1 mg ntawm calcium ib hnub yog pom zoo. Cereals ces yog ib txoj hauv kev zoo los txhawb lawv kev noj. Tab sis qee qhov ntawm lawv tuaj yeem muaj cov suab thaj siab.

Madeleines, brioches thiab lwm yam qhob cij chocolate, rog dhau, kuj yuav tsum zam. Raws li rau buttered toast, nplua nuj nyob rau hauv rog, lawv yuav tsum tau noj nyob rau hauv moderation: ib los yog ob lub ncuav ci nyob rau hauv lub hnub nyoog. "Ib qho me me ntawm 10 g ntawm cov khoom sib kis tau txaus rau kev muab cov vitamin A, uas yog qhov zoo rau kev pom. Jam yog ib qho khoom noj txaus siab uas muaj cov suab thaj nkaus xwb vim tias cov vitamin C ntawm cov txiv hmab txiv ntoo qub tau raug rhuav tshem thaum ua noj, nws cov khoom yuav tsum raug txwv ", qhia Magali Nadjarian, ua ntej ntxiv tias" zib ntab yog tsim los ntawm cov carbohydrates yooj yim thiab los ntawm nws cov nyiaj ntau. ntawm fructose yog ib qho tshuaj laxative. "

Thaum kawg rau kua txiv, tus kws kho mob pom zoo kom xaiv cov "tsis muaj suab thaj ntxiv" lossis tseem zoo dua los nyem txiv kab ntxwv, "nyob rau hauv cov xwm txheej ntawm haus cov kua txiv tam sim tom qab lub siab vim vitamin C puas nyob rau hauv lub teeb". Yuav tsum tseg rau gourmets nyob rau hauv tsis muaj maj.

Qee cov lus qhia kom ua rau koj tus menyuam qab los:

Teeb ib lub rooj zoo nkauj hnub ua ntej nrog cutlery, straws thiab ib lub tais lom zem ua noj thaum sawv ntxov zoo siab.

Tsa koj tus menyuam 15 lossis 20 feeb ua ntej yog li ntawd nws thiaj li muaj sij hawm rau noj su thiab muab ib khob dej los yog kua txiv hmab txiv ntoo los ua kom nws qab los noj mov.

Cov khoom siv mis nyuj sib txawv, tshwj xeeb tshaj yog tias nws tsis kam mis: los ntawm blanc, petit suisse, cheese.

Npaj rau ntawm lub rooj ntau hom kev lom zem cereals.

Pair nws, thaum ua tau, ntawm cov khoom noj tshais.

Ua ib daim duab ntawm plaub yam zaub mov yooj yim, nrog rau cov duab rau cov me nyuam yaus, thiab cia nws xaiv rau lawv txhua tus.

Yuav ua li cas yog nws tsis xav noj dab tsi?

Npaj nws ib qho khoom noj txom ncauj me me rau kev so. Ua cov qhaub cij me me thiab thawj cov qhaub cij xws li ib daim ntawm cov qhob cij qhaub cij kis nrog ib nrab-salted square los yog gingerbread uas muaj cov txiv tsawb me me Swiss. Koj tuaj yeem hlais cov kua txiv hmab txiv ntoo ntshiab lossis ib lub compote nrog rau lub raj mis me me ntawm cov kua mis nyeem qaub hauv koj lub hnab ntim khoom.

Yuav kom zam

- zog chocolate tuav. Lawv muaj cov rog rog thiab qab zib. Lawv muaj calorie ntau ntau thiab tsis ua rau muaj kev xav ntawm satiety.

- txiv hmab txiv ntoo qab zib heev

- dej tsw qab. Qee qhov qab zib heev thiab ua rau cov menyuam yaus siv rau qhov qab zib.