Txhawm rau kom koj muaj cov khoom tsim nyog txaus thaum qiv, koj yuav tsum xav txog cov ntawv qhia zaub mov kom zoo thiab suav nrog lwm txoj hauv kev rau cov khoom lag luam ib txwm muaj. Nqaij, khoom noj siv mis, qe, cawv (caw caw tau tso cai rau qee hnub) thiab khoom qab zib raug txwv.
nqaij
Ua ntej tshaj plaws, nws yog cov protein, uas tsis muaj cov metabolism hauv ib txwm thiab lub luag haujlwm tseem ceeb ntawm lub cev yog tsis yooj yim sua.
Hloov cov nqaij, koj tuaj yeem siv legumes - chickpeas, taum, lentils, peas. Legumes muaj protein ntau txaus los ua kom koj nquag nquag thiab ua haujlwm txhua hnub. Nroj tsuag cov protein sib txawv ntawm cov tsiaj protein thiab nws yooj yim dua rau zom thiab nqus.
qe
Qhov no kuj yog tsiaj protein, ntxiv rau muaj ntau cov vitamin B hauv qe. Txhawm rau tiv thaiv nws lub cev tsis muaj zog, noj zaub qhwv - zaub qhwv dawb, zaub qhwv, zaub qhwv, Brussels sprouts. Mushrooms los yog taum yog qhov zoo ntawm cov protein. Rau cov khoom ci thiab cov nqaij minced, siv cov hmoov txhuv nplej siab, semolina, ci hmoov, los yog cov txiv hmab txiv ntoo starchy zoo li txiv tsawb.
Khoom noj siv mis
Cov txiaj ntsig tseem ceeb ntawm cov khoom noj siv mis yog lawv cov ntsiab lus calcium, uas yog qhov tseem ceeb rau cov pob txha noj qab haus huv, plaub hau, rau tes thiab lub paj hlwb. Koj tuaj yeem ua li cas rau qhov tsis muaj calcium: noob poppy, noob hnav, nplej bran, ceev, parsley, qhuav figs, hnub tim.
Kev lees paub
Tsis muaj biscuits, pies thiab ncuav qab zib, tag nrho cov khoom ci raws li cov qe thiab cov khoom noj siv mis, uas yog txwv tsis pub, koj tuaj yeem siv gelatin. Koj tuaj yeem noj cov qhob noom xim kasfes tsis muaj mis nyuj, cov txiv hmab txiv ntoo qhuav, cov txiv ntoo hauv syrup lossis chocolate, nrog rau kozinaki tsis muaj butter. Noj marshmallows, marmalade thiab jelly nrog pectin, zib ntab, jam thiab txiv hmab txiv ntoo.
Ua kom nws txaus siab
Tsim koj cov ntawv qhia zaub mov kom cov cereals ib txwm nyob hauv nws ntau li ntau tau. Thaum lub sijhawm yoo mov, lawv yuav dhau los ua koj lub zog hauv paus. Cov no yog oatmeal, buckwheat, barley, quinoa, millet - lawv tuaj yeem muab ua zaub mov, ntxiv rau cov kua zaub ntshiv, pies ntawm lean mov paj.
Tsis txhob hnov qab txog txiv ntoo - ib qhov chaw ntawm cov zaub protein, nrog rau cov vitamins thiab minerals, polyunsaturated fatty acids.
Zaub yuav pab koj daws cov zaub mov carbohydrate los ntawm kev muab fiber ntau. Nrog kev pab ntawm cov zaub, koj tuaj yeem nthuav dav cov zaub mov ntshiv thiab txawm tias ua cov khoom ci raws li lawv.
Peb yuav nco ntsoov, ua ntej peb tau tshaj tawm daim ntawv qhia hnub ntawm Great Lent rau 2020, thiab kuj tau qhia yuav ua li cas ua kua zaub qab qab.