Yog tias nws tseem tsis tau tshwm sim, lub hlis no yuav mob siab rau ib kauj ruam loj heev hauv koj tus menyuam lub neej: qhov kev faib zaub mov. Maj mam, koj yuav muaj peev xwm qhia tau cov khoom qab zib tshiab thiab ua rau koj tus menyuam pom qhov kev xyiv fab ntawm kev noj zaub mov rau cov menyuam yaus! Nco ntsoov immortalize cov thawj diav!

Thaum txog rau lub hlis, tus me nyuam hnub zoo ib yam li cov hnub nyoog ntawm cov menyuam yaus: ntxiv rau nws cov pw tsaug zog tsis tu ncua, nws noj thaum sawv ntxov thaum sawv ntxov, tom qab tav su, ces noj khoom txom ncauj thaum 15 teev-16 teev tsaus ntuj thiab noj nws cov zaub mov kawg. . yav tsaus ntuj, ua ntej yuav mus pw.

Txawm hais tias nws yog pub mis los yog pub mis, nws yuav siv sij hawm plaub pluas noj ib hnub twg los ntawm 210 ml mus rau 240 ml ntawm mis nyuj ib pluas noj, Nyob ntawm nws qab los noj mov: 210 ml dej + 7 ntsuas mis nyuj lossis 240 ml dej + 8 ntsuas mis.

Yog nws pub lub raj mis, koj yuav hloov lub hlis no los ntawm 1st hnub nyoog mis nyuj mus rau 2nd hnub nyoog mis nyuj, mis nyuj uas muaj me ntsis ntxiv hauv cov protein, vitamins, minerals thiab fatty acids kom ua tau raws li koj tus menyuam qhov kev xav tau. Qhov no mis nyuj yog qhov tseeb ib txwm muab los ntawm 6 lub hlis.

Thaum rau lub hlis, yog tias nws tsis tau ua tiav, ib kauj ruam loj yuav tshwm sim: qhov kev faib zaub mov. Tseeb tiag, txij li lub hnub nyoog no, mis nyuj los yog me nyuam mos noj tsuas yog tsis txaus los npog cov khoom noj khoom haus ntawm tus menyuam. Yog li ntawd nws yog ib qho tseem ceeb kom nthuav cov zaub mov ntawm tus me nyuam uas tam sim no muaj peev xwm zom thiab nqos cov zaub mov uas tsis yog mis nyuj.

Txawm li cas los xij, nco ntsoov tias txawm tias koj tus menyuam hnub nyoog 6 hli yuav pib noj diav - lossis twb tau diav pub zoo li tus neeg laus - mis nyuj tseem yog nws cov zaub mov tseem ceeb. Lwm cov khoom noj uas tau muab rau nws txoj kev vam meej, tsuas yog tuaj ntxiv rau nws cov mis nyuj noj.

Yog tias koj twb tau pib sib txawv koj tus menyuam txoj kev noj haus, cov xov xwm loj rau nws 6 lub hlis yuav yog kev qhia txog cov protein xws li nqaij, ntses thiab qe. Cov zaub mov no yog ib qhov zoo ntawm cov hlau rau koj tus menyuam, nws cov kev xav tau tseem ceeb rau lub hnub nyoog no.

Feem ntau, nws raug nquahu kom qhia cov proteins tsuas yog ib hlis tom qab pib ua zaub mov txawv. Thaum rau lub hlis, koj tuaj yeem pib qhia qee yam proteins xws li:

• Du qaib ntxhw los yog nqaij qaib mis, grilled ces sib tov
• Du siav dawb nqaij npua, skinned thiab defatted tov
• Du ntses ntses ua tau zoo li cod, hake lossis hake piv txwv. Ua tib zoo tshem cov pob txha thiab sib tov cov ntses. Koj tuaj yeem xaiv cov ntses tshiab los yog khov tab sis tsis txhob ci ntses.
• Qe: xaiv lawv ntxiv-tshiab (ntev ntev tshaj 7 hnub dhau los) thiab muab rau koj tus menyuam ib nrabnyuaj-boiled qe yolk, tsis yog nqaij los yog ntses. Sib tov nrog zaub. Tsis txhob dawb paub tias ua xua heev, thaum xub thawj.

Yog li kev xaiv yog qhov dav txaus rau qhov pib ntawm kev noj zaub mov ntau ntau: siv sijhawm los sib txawv ntawm cov protein thiab ua rau koj tus menyuam pom qhov sib txawv ntawm txhua qhov. Qhov zoo tshaj plaws tseem yuav sib txawv ntawm cov nqaij, ntses thiab qe qe ua ntu zus. Qhov zoo tshaj plaws, muab rau koj tus menyuam ob zaug noj ntses hauv ib lub lis piam.

Cov proteins yuav muab rau ntawm pluas noj thaum lub sij hawm koj yuav muab koj tus menyuam noj cov zaub (tov tav su lossis yav tsaus ntuj) thiab yuav muab sib xyaw ncaj qha rau hauv cov mash.

Hais txog qhov ntau, ceev faj: cov lus pom zoo ntawm cov protein ntau ntau dhau vim tias tus menyuam qhov kev xav tau tsawg kawg ntawm 6 lub hlis. Nco ntsoov qhia tsuas yog ib feem ntawm cov nqaij, ntses lossis qe ib hnub: thaum tav su lossis yav tsaus ntuj, ntxiv rau zaub. Los ntawm 6 mus rau 8 lub hlis cov nyiaj pom zoo yog 10 g nyob rau hauv tag nrho ib hnub nkaus xwb. Qhov no sib raug rau 2 teaspoons ntawm nqaij los yog ntses los yog tsuas yog 1/2 qe qe ib hnub twg !

Tus menyuam puas tuaj yeem ua neeg tsis noj nqaij?

Kev npaj noj zaub mov zoo hauv cov menyuam mos feem ntau lees txais los ntawm txoj haujlwm kho mob thiab tsis suav tias yuav ua rau muaj teeb meem loj. Txawm li cas los xij, tib yam tsis muaj tseeb rau veganism uas tau piav qhia tias nyuaj dhau los ua kom ntseeg tau cov khoom noj khoom haus ntawm tus menyuam.

Yog tias cov niam txiv xav tau zaub mov noj rau lawv tus menyuam, tshwj xeeb yuav tsum tau them rau qhov muaj nuj nqis thiab zoo ntawm cov protein, hlau, calcium thiab fatty acids, tshwj xeeb.

Yog li, nws yuav tsum tau ua kom pom zoo:

• Cov nqaijrog: qe qe thiab ntses (yog tias cov niam txiv zam) yuav yog qhov tseem ceeb ntawm cov tsiaj protein. Zaub proteins yuav los ua ib qho ntxiv. Ua tib zoo saib, txawm li cas los xij: txhua yam khoom siv kua txiv hmab txiv ntoo (tofu, tempeh, seitan, steak thiab soy yogurts, thiab lwm yam) yuav tsum tsis suav nrog cov menyuam yaus!
• Ua: zaub ntsuab (parsley, spinach, watercress), seaweed (sea lettuce, wakame), cereals xws li oats thiab millet, thiab curry yog qhov zoo ntawm hlau. Yog tias lawv tau txais txiaj ntsig zoo ntawm txoj hnyuv, legumes yuav qhia rau lawv cov nplua nuj nyob hauv hlau: taum liab thiab dawb, chickpeas, cais peas thiab lentils. Nyob rau hauv cov ntaub ntawv no, nws yuav tsum tau ua noj kom zoo, los yog txawm overcook lawv.
• calcium: Cov nplooj ntsuab ntsuab (spinach, watercress, chard nplooj, thiab lwm yam), cov dej ntxhia uas muaj calcium (Talians®, Hépar®, Contrex®, Courmayeur®) yuav pab tiv thaiv qhov tsis txaus. Qhov yuam kev loj yog siv cov zaub mov ua lag luam yooj yim (soy, almond, hazelnut, spelled, thiab lwm yam) los hloov cov mis mos. Thov nco ntsoov: cov dej qab zib no tsis haum rau cov menyuam mos thiab ua rau muaj kev phom sij tiag tiag rau lawv txoj kev noj qab haus huv!
• Fatty acids: cov qe (qe yolk tsuas yog thaum xub thawj) ntawm hens noj nrog flax noob yuav nyiam thiab cov roj nplua nuj nyob rau hauv Omega-3 yuav muab ntxiv rau cov me nyuam noj mov: perilla, camelina, nigella, hemp, walnuts, rapeseed, soy.

Koj tus menyuam hnub nyoog rau lub hlis yuav pom qhov kev xyiv fab ntawm cov xim tshiab, textures tshiab thiab cov tsw tshiab… yog tias qhov kev tshawb pom tseem tsis tau pib!

Yog li, cov zaub mov me nyuam tam sim no yuav maj mam hloov mus rau kev noj zaub mov sib txawv thiab sib npaug ntawm lub hnub nyoog ib xyoos. Thaum rau lub hlis, dhau ntawm cov proteins uas tau hais los saum toj no, tus menyuam yuav saj cov zaub, txiv hmab txiv ntoo thiab tejzaum nws muaj starches. Ib txwm pib nrog me me thiab maj mam nce cov koob tshuaj raws li koj tus menyuam qhov kev xav thiab nws nqhis dej rau kev tshawb pom. Nws yog ib qho tseem ceeb rau kev hwm koj lub suab vim hais tias kev sib txawv ntawm cov zaub mov tuaj yeem yog ib qho kev tawm dag zog nyuaj rau cov menyuam mos uas tsis kam txais yam tshiab. Forcing nws ces yuav counterproductive. Siv koj lub sijhawm zoo, lossis zoo dua: cia koj tus menyuam siv sijhawm.

Zaub

Tsuas yog tus zaub fiber ntau zoo li artichoke lub plawv, salsify, leek nplooj tsis pom zoo thaum xub thawj vim yog digestion nyuaj lawv tuaj yeem ua rau. Zam lawv, tshwj xeeb tshaj yog tias koj pom tias koj tus menyuam muaj cov hnyuv rhiab heev. Txij li hnub nyoog ntawm rau lub hlis, koj tus menyuam yuav tuaj yeem pom tag nrho lwm cov zaub, hauv daim ntawv ntawm purees:

• Carrots
• Ntsuab taum ntsuab, taum taum maj mam
• spinach
• qe taub
• Zaub cob pob
• Leek dawb
• Pw
• Eggplant
• Pumpkin, taub dag, taub taub taub, thiab lwm yam.

Xaiv cov zaub tshiab raws caij nyoog, thiab tejzaum nws xaiv rau cov zaub khov. Txawm li cas los xij, zam cov zaub mov kaus poom uas muaj ntsev. Tsuas yog nco ntsoov ntxuav kom zoo (yog tias lawv tshiab), ua noj zaub kom txaus thiab sib tov kom zoo kom tau txais cov kua txiv hmab txiv ntoo uas koj yuav muab rau koj tus menyuam nrog rab diav lossis hauv lub raj mis mis (qhov no. ). rooj plaub, hloov lub pacifier!), thaum tav su lossis yav tsaus ntuj. Txawm li cas los xij, tsis txhob ntxiv yeej tsis ntsev !

Cov zaub mov txawv

Kev qhia txog cov khoom noj uas muaj hmoov txhuv nplej siab tsis yog qhov yuav tsum tau ua thaum pib ntawm kev noj zaub mov txawv yog tias koj xav muab koj tus menyuam 100% zaub puree, tab sis nws yog qhov ua tau, ua kom tuab thiab muag muag piv txwv. Txhawm rau pib, xaiv cov textures du xws li:

• Mashed qos
• Cov qos yaj ywm mashed
• Polenta tov ncaj qha nrog zaub

Legumes (lentils, phua peas, chickpeas, taum dawb thiab liab.), - tseem hu ua "pulses" - ntawm qhov tod tes, yuav raug zam thoob plaws hauv tus menyuam thawj xyoo vim tias lawv tsis txaus siab vim lawv cov ntsiab lus fiber ntau. .

Cov txiv hmab txiv ntoo

Txiv hmab txiv ntoo, nrog lawv cov qab zib, feem ntau nrov heev rau cov menyuam yaus. Ntxiv dua thiab, nyiam tshiab, raws caij nyoog thiab siav txiv hmab txiv ntoo kho koj tus menyuam lub saj buds thiab muab nws cov txiaj ntsig ntawm lawv cov vitamins, minerals thiab antioxidants! Thiab yog tias koj tus menyuam tsis kam noj nws cov mis nyuj tom qab saj cov txiv hmab txiv ntoo zoo siab, tsuas yog saib xyuas ib txwm muab nws lub raj mis los yog pub niam mis ua ntej nws cov puree. Txawm hais tias koj twb tau pib ua zaub mov txawv, koj tuaj yeem muab koj tus menyuam hnub nyoog 6 hli cov txiv hmab txiv ntoo hauv qab no:

• Kua
• Nuv ntses
• Kaum tsib
• Txiv moj coos
• nectarine
• txiv tsawb

Cov txiv hmab txiv ntoo no feem ntau yuav muab ua khoom noj txom ncauj ntxiv rau lub raj mis lossis pub mis niam thiab nyiam dua muab nrog rab diav. Txawm li cas los xij, nws muaj peev xwm sib tov txiv hmab txiv ntoo puree nrog mis nyuj hauv lub raj mis, tshwj xeeb tshaj yog tias tus me nyuam tsis kam rau cov khoom qab zib tshiab.

Ntawm qhov tod tes, cov txiv ntoo xws li walnuts, almonds, hazelnuts thiab txiv laum huab xeeb yuav tsum raug cais tawm.

khoom noj siv mis

Thaum rau lub hlis, koj tuaj yeem qhia koj cov menyuam rau yogurt. Koj yuav muab nws hloov rau ib feem ntawm nws lub raj mis: feem ntau cov menyuam yaus yogurt hnyav 60 g: tom qab ntawd txo cov mis nyuj los ntawm 60 ml (60 ml dej thiab 2 koob tshuaj mis). Rau cov khoom noj siv mis, txawm tias yogurts, me me Swiss lossis tsev cheese, koj yuav tsum nyiam xaiv rau me nyuam mos cov khoom siv mis nyuj muag nyob rau hauv tus me nyuam department es tsis yog cov muag hauv seem tshiab: lawv tau ua nrog cov mis mos, zoo kawg nkaus rau cov khoom noj khoom haus ntawm cov menyuam yaus, tsis muaj protein ntau los tiv thaiv lawv ob lub raum.

Nov yog ib qho piv txwv ntawm ib hnub noj zaub mov rau koj tus menyuam muaj rau lub hlis. Tau kawg, qhov ntau yog muab los ua qhov taw qhia, thiab yuav tsum tau hloov kho - kho lawv sab saud lossis nqes mus - raws li koj tus menyuam txoj kev noj qab haus huv.

• Sawv ntxov:

Kev pub niam mis los yog lub raj mis ntawm 210 txog 240 ml ntawm cov mis nyuj hnub nyoog thib ob (2 ml dej + 210 ntsuas mis nyuj lossis 7 ml dej + 240 ntsuas mis)

• Ib tag hmo:

mashed zaub nrog ib diav + 1 tbsp. rau c. roj (zoo tagnrho: sib tov ntawm 4 roj: Sunflower, Rapeseed, Oléisol, Grape noob): nce qib pib nrog ob peb diav ces maj mam nce lub ntim ntawm puree, nyob ntawm seb lub sij hawm ntawm diversification ntawm tus me nyuam thiab ntawm nws qab los noj mov.

Yeem, nyob ntawm lub hnub nyoog uas koj pib ua zaub mov txawv: 10 g nqaij, ntses los yog qe qe = 2 teaspoons ntawm nqaij los yog ntses los yog 1/2 qe qe.

Kev pub niam mis los yog lub raj mis ntawm 210 txog 240 ml ntawm cov mis nyuj hnub nyoog thib ob (2 ml dej + 210 ntsuas mis nyuj lossis 7 ml dej + 240 ntsuas mis)

• Mus saj:

Txiv hmab txiv ntoo compote: los ntawm ob peb diav mus rau 60 los yog txawm 100 g nyob ntawm seb lub sij hawm ntawm diversification ntawm tus me nyuam thiab nws qab los noj mov.

Kev pub niam mis los yog lub raj mis ntawm 210 txog 240 ml ntawm cov mis nyuj hnub nyoog thib ob (2 ml dej + 210 ntsuas mis nyuj lossis 7 ml dej + 240 ntsuas mis) lossis lub raj mis 8 ml txog 150 ml ntawm cov mis nyuj hnub nyoog thib 180 thiab 2 yogurt nrog menyuam mos. mis nyuj

• Noj hmo:

Kev pub niam mis los yog lub raj mis ntawm 210 mus rau 240 ml ntawm cov mis nyuj hnub nyoog thib ob (2 ml dej + 210 ntsuas mis nyuj lossis 7 ml dej + 240 ntsuas mis).