Thawj yog txoj kev ncaj nraim mus rau qhov chaw. Koj yuav tsum ua li cas kom tsis txhob tshaib plab ntawm txoj kev? Raws li kev xaiv rau khoom noj txom ncauj rau cov neeg taug kev yog qhov zoo:
tag nrho cov txiv hmab txiv ntoo ntxuav: txiv tsawb, txiv apples, pears, apricots, txiv duaj
Tag nrho los yog hlais ntxuav cov zaub: dib, carrots, celery, txiv lws suav
boiled cereals nyob rau hauv ib lub thawv airtight: buckwheat, millet, mov, quinoa
txiv ntseej, ntxuav thiab soaked rau ob peb teev (qhov no koj yuav pab tau lawv digestibility thiab digestion)
Cov txiv ntoo thiab cov txiv hmab txiv ntoo qhuav (nco ntsoov tias lawv tsis muaj suab thaj) lossis cov khoom qab zib hauv tsev los ntawm tib cov khoom xyaw. Txhawm rau npaj lawv, koj yuav tsum noj 2 feem ntawm cov txiv hmab txiv ntoo qhuav thiab 1 feem ntawm cov txiv ntoo, zom hauv rab, thiab tom qab ntawd ua cov khoom qab zib.
Whole grain bread (buckwheat, pob kws, mov, rye)
me nyuam organic txiv hmab txiv ntoo los yog zaub puree
Yog tias koj muaj ib lub tub yees los yog lub thawv uas muaj lub tshuab ua kom txias, koj tuaj yeem noj khoom txom ncauj ntau dua nrog koj, Piv txwv li:
· Lavash rolls - muab cov txiv laum huab xeeb, txiv lws suav, cov lentil hauv tsev los yog taum patty rau ntawm daim ntawv lavash tag nrho. Hloov cov kua ntses, koj tuaj yeem ntxiv avocado nplawm rau hauv ib rab diav (me ntsis drizzle lub resulting avocado sauce nrog txiv qaub kua txiv kom nws tsis darken thaum lub sij hawm cia). Maj mam dov ib daim ntawv ntawm pita qhob cij rau hauv ib lub hnab ntawv nrog ib qho qhib kawg. Qhov no yog ib qho zaub mov txaus siab heev uas yuav tsis cia leej twg tsis quav ntsej thiab tshaib plab.
· Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo los yog ntsuab smoothies - koj yeej ib txwm siv txiv tsawb ua lub hauv paus ntawm ib tug smoothie - koj yuav tau txais ib tug khoom qab zib ntawm ib tug creamy thiab tuab sib xws. Koj tuaj yeem ntxiv cov zaub ntsuab, berries lossis txiv hmab txiv ntoo rau txiv tsawb. Thiab nco ntsoov tias muaj qee qhov dej. Los ntawm txoj kev, ntsuab smoothies yog ib qho kev xaiv zoo rau cov neeg uas tsis nyiam noj zaub ntsuab hauv lawv daim ntawv ntshiab. Cov zaub ntsuab "disguised" hauv smoothies yuav luag tsis hnov, thiab koj tau txais txiaj ntsig ntau hauv cov vitamins, kab kawm, protein thiab chlorophyll.
Freshly squeezed kua txiv yog zoo tagnrho rau kev mus ncig. Peb pom zoo kom invigorating mixs, piv txwv li: txiv kab ntxwv + qhiav, kua + dib + celery. Xws li cov kua txiv hmab txiv ntoo muab lub zog, refresh thiab txhim kho kev zom zaub mov.
· Lentil cutlets - lawv yooj yim ua hauv tsev. Koj yuav tsum ua ntej boil lub lentils, tig mus rau hauv ib tug puree nrog ib tug blender, ntxiv spices mus saj (asafoetida, dub kua txob, turmeric, ntsev), ib tug me ntsis zaub roj thiab tag nrho cov hmoov nplej. Koj tuaj yeem ntxiv browned grated carrots. Sib tov cov khoom kom zoo, tsim cov cutlets thiab kib hauv lub lauj kaub yam tsis muaj roj rau 5-7 feeb ntawm txhua sab, lossis, hloov pauv, ci hauv qhov cub ntawm qhov kub ntawm 180 degrees rau 30-40 feeb.
Koj tus kheej cov khoom siv yuav pab koj kom tsis txhob saib cov khoom noj ceev hauv tshav dav hlau thiab cov zaub mov tsis paub keeb kwm hauv cov khw noj mov hauv kev. Qhov no txhais tau hais tias koj yuav txuag tsis tau tsuas yog daim duab, tab sis kuj rau kev noj qab haus huv. Los ntawm txoj kev, tsis txhob hnov qab nqa cov ntaub so ntub dej los yog tshuaj tsuag tshwj xeeb rau ntxuav tes, zaub thiab txiv hmab txiv ntoo.
Nco ntsoov nqa dej nrog koj, dej ntau. Ntawm kev mus ncig, vim huab cua qhuav, peb poob dej sai dua, yog li koj yuav tsum tau haus ntau dua kom normalize cov dej-ntsev sib npaug. Hauv ib qho xwm txheej, lub cev xav tau 30 ml ntawm dej rau 1 kg ntawm lub cev hnyav ib hnub. Txawm li cas los xij, daim duab no nce nrog kev mus ncig. Yog li khaws cov dej thiab haus!
Qhov thib ob tseem ceeb nam kev txhawj xeeb zaub mov ncaj qha rau hnub so. Txhawm rau kom tsis txhob nce phaus ntxiv, xav tias lub teeb thiab tag nrho ntawm lub zog, thaum xaiv cov tais diav, koj yuav tsum tau coj los ntawm qee cov cai.
Noj tshais nyiam txiv hmab txiv ntoo - lawv muaj rau noj tshais hauv txhua lub tsev so, tshwj xeeb tshaj yog nyob rau hauv cov teb chaws kub. Yog hais tias koj nyob rau hauv ib yam dab tsi spicier, los yog yog tias koj nyob rau hauv taug kev ncig, noj oatmeal, mov, pob kws, los yog buckwheat porridge. Yog tias koj mus pw ntawm lub puam txhua hnub, txiv hmab txiv ntoo rau pluas tshais yog txaus. Los ntawm txoj kev, koj tuaj yeem nqa txiv hmab txiv ntoo nrog koj mus rau lub puam.
Rau noj su Peb pom zoo kom xaiv ib yam dab tsi ntom ntom. Protein yuav tsum muaj - piv txwv li, taum los yog lentils (tib yam falafel). Ntxiv zaub los yog ci zaub thiab mov (los yog lwm yam cereals) rau koj cov zaub mov protein.
noj hmo tuaj yeem sib dua li noj su, stewed lossis ci zaub thiab me ntsis ntawm tib cov legumes txaus. Greek zaub xam lav yog ib qho kev xaiv zoo.
Raws li cov khoom qab zib, nws yog qhov zoo dua los xaiv cov txiv hmab txiv ntoo. Txawm li cas los xij, yog tias koj tsis tuaj yeem tiv taus qee lub teb chaws qab zib tais diav, noj cov khoom qab zib tsawg tshaj plaws, lossis faib ib feem loj nrog phooj ywg. Yog li koj tuaj yeem txaus siab rau qhov saj, thaum tsis ua rau muaj teeb meem loj rau lub cev.
Dej haus. Yog ua tau, haus cov kua txiv hmab txiv ntoo tshiab. Thiab, ntawm chav kawm, dej ntau. Tsis txhob hnov qab nqa lub raj mis nrog koj txhua qhov chaw. Koj tuaj yeem ntxiv berries los yog ib daim ntawm txiv qaub rau nws rau saj. Ib zaug ntxiv nws tsim nyog nco qab tias nws yog qhov zoo dua kom tsis txhob haus cawv - koj puas xav tau cov teeb meem kev noj qab haus huv thiab kev nco tsis meej ntawm koj qhov kev mus ncig?
Txiv hmab txiv ntoo, tshuaj ntsuab thiab zaub yuav los ntawm lub khw hauv zos yuav tsum tau ntxuav los yog kho nrog ib tug vinegar tov. Txhawm rau ua qhov no, ntxiv ob peb tablespoons ntawm vinegar rau dej thiab tsau cov khoom hauv cov tshuaj no rau 10-15 feeb. Tom qab ntawd yaug nrog dej ntws. Vinegar tau raug pov thawj los tua 97% ntawm tag nrho cov kab mob uas twb muaj lawm. Lwm qhov kev xaiv yog tsau zaub thiab txiv hmab txiv ntoo hauv cov kua dej qab zib. Tsis tas li ntawd, koj tuaj yeem siv cov tshuaj tua kab mob tshwj xeeb rau ntxuav cov txiv hmab txiv ntoo, uas muag hauv khw muag khoom noj organic.
Yog tias koj mus ncig ua si ntev, tsis txhob hnov qab nqa lub immersion blender nrog koj (vim li cas yuav ib lub smoothie thaum koj tuaj yeem ua koj tus kheej khoom qab zib los ntawm cov txiv hmab txiv ntoo hauv zos?), nrog rau qee yam khoom uas koj yuav tsis muaj. nyob rau hauv qhov chaw (piv txwv li, koj yuav tsis pom buckwheat txawv teb chaws).
Tsis txhob hnov qab txog tej yam me me uas peb tau tham hauv cov ntaub ntawv no. Tej zaum cov ntsiab lus no yuav zoo li tsis tseem ceeb rau koj, tab sis lawv feem ntau txiav txim siab koj txoj kev noj qab haus huv thiab lub siab lub ntsws thaum koj so.