txheem
Noj rau ob: zaub mov ntawm leej niam lub siab
Kev noj haus ntawm leej niam lub cev kom noj qab haus huv yuav tsum muaj qhov tshwj xeeb thiab kev xav tsis pub tsawg tshaj thaum cev xeeb tub. Tom qab txhua tus, qhov zoo ntawm cov kua mis rau tus menyuam yug tshiab nyob ntawm nws. Thiab tsis muaj ib qho tseem ceeb npaum li nws txoj kev noj qab haus huv thiab kev sib raug zoo hauv lub ntiaj teb.
Kev sib luag rau cov vitamins
Kev noj zaub mov kom raug ntawm tus niam laus yuav tsum muaj cov ntsiab lus tseem ceeb ntawm kev noj haus. Lub hom phiaj tseem ceeb yog kev loj hlob ntawm vitamin D thiab calcium, uas yog qhov tseem ceeb rau cov pob txha thiab cov leeg. Ntxiv mus, nyob rau hauv no ua ke, lawv absorbed ntau zoo dua. Ob leeg muaj nyob rau hauv cov khoom noj siv mis, cov ntses hiav txwv, thiab qe. Txhawm rau txhim kho cov txiaj ntsig, muab cov khoom noj no nrog spinach, lettuce, broccoli, bran, thiab sprouted nplej.
Tag nrho cov muaj hwj chim protein
Tau kawg, nws suav nrog hauv kev noj haus ntawm niam laus thiab cov protein yog lub tsev tsim khoom tseem ceeb rau cov kabmob thiab cov nqaij. Tab sis ceev faj! Nyuj cov kua protein ua rau muaj teeb meem plab zom mov hauv menyuam yaus. Hauv qhov kev nkag siab no, cov khoom noj mis nyuj fermented rau cov niam laus muaj kev noj qab haus huv thiab nyab xeeb dua. Whisk 250 ml ntawm kefir, 100 g ntawm hercules thiab txiv tsawb nrog lub tshuab ziab khaub ncaws - koj yuav tau txais kev noj qab haus huv zoo rau pluas tshais. Los ntawm txoj kev, kefir tuaj yeem hloov nrog yogurt, thiab txiv tsawb-nrog pear.
Pluas noj los ntawm lub teev
Ib qho txiaj ntsig ntawm cov lus ntuas rau tus niam pub mis niam - cov zaub mov yuav tsum yog fractional thiab muaj calories ntau. Lub zog muaj zog ntawm cov khoom noj txhua hnub yuav tsum yog 500-600 kcal siab dua li cov zaub mov ib txwm muaj. Nrog rau cov khoom noj kom zoo, ib tus niam laus pub rau cov khoom noj txom ncauj hauv daim ntawv ntawm cov qe hau, cov nqaij qaib muaj roj tsawg, rye toast lossis kua txiv qab zib nrog kua txiv. Ua ntej pub mis niam, nws raug nquahu kom noj lossis haus ib khob dej qab zib uas tsis muaj zog.
Kev noj qab haus huv hauv lub khob
Cov dej muaj txiaj ntsig zoo hauv kev noj zaub mov ntawm leej niam lub cev xeeb tub yog qhov tseem ceeb ib yam li zaub mov. Ntxiv rau cov dej tsis tu ncua, koj tuaj yeem haus cov dej ntxhia tsis muaj roj, compotes los ntawm cov txiv hmab txiv ntoo qhuav thiab tib dub dub uas tsis muaj zog. Cov kua ua rau ntuj yog qhov zoo tshaj plaws los ntawm txiv av daj. Nws ntseeg tau tias cov tshuaj yej ntsuab muaj txiaj ntsig zoo rau lactation. Tab sis vim nws muaj caffeine, koj yuav tsum tsis txhob nqa nrog nws, zoo li kas fes. Tab sis cov dej qab zib qab zib yuav tsis ua dab tsi tab sis muaj kev phom sij.
Zaub kev xyiv fab
Hauv kev noj zaub mov ntawm leej niam pub mis niam, cov zaub raws caij nyoog yuav tsum muaj. Fiber, kev nplua nuj ntawm cov vitamins thiab cov zaub mov-raws nraim qhov leej niam thiab nws tus menyuam xav tau. Yog li npaj cov zaub xam lav zaub mov rau cov niam laus. Txiav cov tub ntxhais hluas zucchini rau hauv ib daim hlab, sib tov nws nrog 100 g ntawm tsev cheese thiab 100 g ntawm zaub xas lav (txiav lossis xuas tes ua). Caij cov zaub xam lav nrog txiv roj roj thiab txiv qaub kua txiv kom saj, nphoo nrog cov cheese zoo.
Casting rau txiv hmab txiv ntoo
Tsis muaj txiv hmab txiv ntoo, zaub mov thiab zaub mov ntawm niam laus tsis tuaj yeem xav. Tab sis nco ntsoov, ntau ntawm lawv muaj cov khoom ua xua. Cov no feem ntau yog txiv hmab txiv ntoo citrus, apricots, melons thiab txiv pos nphuab. Txhua yam txiv hmab txiv ntoo tauj, xws li kiwi, txiv puv luj thiab txiv nkhaus taw, raug txwv. Kev tsis haum tshuaj feem ntau tshwm sim los ntawm txiv hmab txiv ntoo liab. Cov txiv hmab kuj tseem yuav ua rau tsis xis nyob rau cov zom zom. Niam laus tuaj yeem ua dab tsi? Cov zaub mov txawv nrog txiv apples, pears, plums thiab txiv tsawb suav nrog hauv kev noj zaub mov yam tsis ntshai.
Porridge - peb lub zog
Cereals thiab zaub mov txawv nrog lawv rau tus niam laus yog lub hauv paus ntawm kev noj zaub mov zoo. Tshwj tsis yog muaj mob ntawm qhov chaw uas tus me nyuam tsis qaug rau ntawm gluten uas muaj nyob hauv cov zaub mov. Ncuav 250 g ntawm buckwheat 500 ml dej rau 40 feeb. Ntxiv cov butter, muab cov grits rau hauv microwave ntawm lub hwj chim rau 15 feeb. Txo fais fab rau hauv nruab nrab thiab ua noj lub porridge rau lwm 10 feeb. Ntxiv nws nrog lub hau qe thiab tshuaj ntsuab - nws yuav muaj kev noj qab haus huv ntau dua thiab qab qab dua.
Ib si nrog nqaij
Khoom noj thiab zaub mov txawv ntawm niam laus hauv thawj lub hlis yuav tsum suav nrog qaib cov txwv lossis nqaij qaib tsis muaj tawv nqaij. Nws yog qhov zoo tshaj los npaj cov kua zaub los ntawm lawv. Sau 1 nqaij qaib mis thiab 2 lub puab tsaig nrog dej, ua noj, tshem cov npuas dej. Peb muab cov dos kib, carrots thiab celery rau hauv saucepan. Tom qab 15 feeb, ncuav rau lawv - zucchini cubes thiab 150 g ntawm lentils. Nqa cov kua zaub kom npaj, muab ntsev thiab txuj lom kom saj, nphoo nrog tshuaj ntsuab. Rau daim ntawv qhia no, hauv cov ntawv qhia zaub mov ntawm niam laus, tsis txhob siv cov lentils, koj tuaj yeem noj vermicelli.
Ntses Kingdom
Kev noj haus ntawm niam laus rau ntau lub hlis, cov ntawv qhia zaub mov uas yooj yim nrhiav hauv Is Taws Nem, tsis tuaj yeem ua yam tsis muaj ntses tais diav. Koj tuaj yeem pib nrog cutlets ua los ntawm cov ntses muaj roj tsawg: hake, cod lossis walleye. Peb dhau los ntawm nqaij grinder 1 kg ntawm ntses fillet thiab sib tov nws nrog 3 qos yaj ywm, 2 dos thiab 1 carrot, grated on grater. Yeej hauv 2 lub qe nrog lub ntsev ntsev thiab kua txob, ua cov cutlets, yob hauv cov qhob cij thiab ci hauv qhov cub rau 40 feeb ntawm 180 ° C.
blacklist
Cov zaub mov zoo li cas rau cov niam laus tuaj yeem ua mob rau tus menyuam? Txhua yam khoom uas muaj cov khoom siv dag zog. Ntxiv rau cov khoom lag luam ib nrab tiav, cov khoom noj kaus poom, cov nqaij haus luam yeeb thiab cov khoom noj hauv tsev. Koj yuav tau koom nrog cov nqaij nruab deg, txiv ntseej, cov txuj lom kub thiab cov kua ntses rog. Chocolate, khoom qab zib, poov xab pastries thiab confectionery yog nruj me ntsis txwv tsis pub. Yog tias koj tsis ntseeg txog kev nyab xeeb ntawm cov khoom tshwj xeeb, saib lub rooj noj mov ntawm tus niam laus.
Nyob rau hauv txhua rooj plaub, thaum kos duab cov zaub mov thiab zaub mov ntawm ib tug niam saib xyuas, kws kho mob kev sab laj yuav tsis yog superfluous. Cov cwj pwm ntawm tus kheej ntawm lub cev hauv qhov no ua lub luag haujlwm tseem ceeb. Kev noj qab haus huv zoo thiab pom kev zoo siab rau koj thiab koj tus menyuam!