Nyob rau hauv lub caij nplooj ntoos zeeg nws yog ib qho tseem ceeb kom noj zaub mov uas muaj cov vitamins. Yog li ntawd rau kev poob phaus raws li kev txiav cov calories thiab cov khoom tseem ceeb uas yuav tsis haum. Tsom ntsoov rau qhov muaj txiaj ntsig zoo thiab ua kom muaj zog ntawm cov khoom.
Noj 1 - Carbohydrate
Cov zaub mov no yog raws li cov carbohydrates. Xyuas kom tseeb tias koj lub tub yees tau ntau yam zaub ntsuab, txiv hmab txiv ntoo thiab zaub. Yog li, koj tuaj yeem tau txais ib lub lim tiam kom tshem tawm ntawm 3 mus rau 5 kg ntawm qhov hnyav tshaj. Cov zaub mov no yuav txhim kho kev zom zaub mov thiab tshem tawm cov co toxins ntawm lub cev. Yog tias kev noj haus yuav zoo li nyuaj, nws tuaj yeem ua kom luv rau 1 hnub yoo mov.
Cov txiv hmab txiv ntoo tshiab, zaub, thiab nplej, ntau micro - thiab macroelements, uas tseem ceeb heev rau lub cev ua ntej kev tawm tsam ntawm cov kab mob lub caij ntuj no. Tsis tas li ntawd, cov zaub mov no yuav muab koj cov fiber ntau, uas txhim kho kev zom zaub mov thiab assimilation ntawm cov vitamins. Lub hauv paus ntsiab lus ntawm kev noj haus no yog tshem tawm ntawm cov khoom noj khoom haus uas muaj cov tshuaj ntxiv: dyes, preservatives, emulsifiers. Lawv inhibit cov metabolism hauv, thiab koj qhov hnyav nce. Nyob rau lub caij nplooj zeeg thiab cov txiv hmab txiv ntoo muaj ntau ntawm fructose, pab tau rau lub hlwb thiab cereal - hnyav complex carbohydrates uas yuav muab rau koj ntau zog.
Cov ntawv qhia zaub mov rau lub caij nplooj zeeg noj
Rau pluas tshais koj tuaj yeem noj grated carrots, seasoned nrog dollop ntawm yogurt thiab zib mu; oatmeal yogurt; zaub xam lav ntawm roasted beets nrog parsley thiab ntsuab dos, prunes thiab ceev; cereals nrog yogurt thiab zib mu; zaub xam lav ntawm apples, pears thiab grapes; seaweed zaub xam lav nrog txiv lws suav, kua txob, dos thiab tshuaj ntsuab; zaub xam lav ntawm Suav cabbage nrog dub txiv ntseej, kua txob thiab txiv roj roj.
Thaum noj su, npaj ib tug zaub xam lav ntawm txiv lws suav, dos thiab ntsuab peppers thiab txiv ntseej, boil lub qos yaj ywm rau sab; koj muaj peev xwm ua noj porridge los yog ua ib tug stew ntawm eggplant. Nafarshiruyte tswb peppers, los yog ua lub cabbage yob. Koj tuaj yeem npaj zaub xam lav ntawm taum, carrots, txiv lws suav, kua txob, dos, qej thiab tshuaj ntsuab.
Noj hmo tuaj yeem suav nrog zaub qhwv tshiab nrog zaub ntug hauv paus thiab Kua, los ntawm txiv hmab txiv ntoo lossis los ntawm taub dag, ci nrog txiv ntoo thiab zib ntab.
Noj 2 – Pumpkin
Yuav tso cai kom tshem tau 8 phaus tsawg dua 2 lub lis piam. Pumpkin noj zaub mov yog ib qho kev noj zaub mov zoo tshaj plaws rau lub caij nplooj zeeg. Lub pulp ntawm cov txiv hmab txiv ntoo no yog qhov chaw ntawm vitamin D, nrog rau taub dag muaj txiaj ntsig zoo rau kev zom zaub mov.
Pumpkin yog nplua nuj heev thiab thawj saj. Tsis tas li ntawd, nws tau khaws cia rau lub sijhawm ntev heev, thiab qhov ntau, qhov tastier nws ua. Tsis tas tsuas yog taub taub tais diav, nws txaus los ua kom koj cov zaub mov txawv ntawm cov txiv kab ntxwv no.
Koj tuaj yeem npaj cov kua zaub taub dag - qab zib lossis qab ntsev, nrog qab zib lossis yogurt. Pumpkins tuaj yeem ci nrog zib ntab thiab txiv ntoo, taub dag mus zoo nrog txiv apples thiab pineapples. Koj tuaj yeem npaj cov zaub xam lav, pancakes, nqaij npuas chops, stews, los yog sautéed.
Sib tov taub dag puree, hmoov thiab qab zib, tau lub taub dag gnocchi. Cov zaub xam lav tuaj yeem ua los ntawm cov taub dag nrog carrots thiab txiv apples, grated on ib grater, los yog boiled taub dag nrog nqaij los yog ntses. Pumpkin tuaj yeem ua tau raws li khoom qab zib, ice cream lossis sorbet. Lub taub dag koj tuaj yeem ntim cov nqaij, tsev cheese, ua rau nws cov kua txiv hmab txiv ntoo.
Noj 3 – Hnub
Cov khoom noj no txaus siab rau koj cov hniav qab zib, vim tias cov hnub muaj 70% qabzib qab zib thiab fructose. Kev noj haus yuav kav ntev li 10 hnub. Thawj 4 noj tsuas yog hnub ntawm 5 mus rau 10 hnub ntawv qhia zaub mov ntxiv txiv apples, pears, txiv kab ntxwv. Cov hnub tau zoo absorbed los ntawm lub cev thiab muab lub zog. Hnub noj zaub mov zoo rau cov tawv nqaij thiab plaub hau.
Cov hnub tuaj yeem ntxiv rau cov ncuav pastries, nqaij, cov hnub yuav dhau los ua lub hauv paus ntawm chocolates, txiv hmab txiv ntoo qhuav thiab oatmeal, koj tuaj yeem ntxiv lawv rau txhua yam cocktail thiab khoom qab zib.
Muffins nrog cov hnub thiab txiv tsawb thiab rum
Koj yuav xav tau 250 grams ntawm hnub, ob txiv tsawb, txiv ntseej 100 grams, 200 grams ntawm raisins, thiab 200 grams ntawm raisins, spices - cinnamon, nutmeg, allspice - tag nrho ua ke 2 teaspoons, 2 teaspoons ntawm ci hmoov, 3 tbsp rum, 2. qe dawb, 100 grams ntawm polenta.
Preheat qhov cub kom 180 degrees. Npog lub tais ci nrog ntawv parchment, npaj hnub, ntxuav, ntxuav 200 ml ntawm boiling dej. Boil rau 5 feeb. Tshem tawm cov dej thiab ua ib qho puree ntawm hnub. Ntxiv txiv tsawb, 100 ml dej thiab whisk txhua yam kom txog thaum tus.
Cais, sib tov txiv ntseej, txiv hmab txiv ntoo qhuav, polenta, ci hmoov thiab txuj lom, ntxiv whipped qe loj thiab sib tov nrog ib diav.
Ntxig lub qe dawb kom txog thaum txhav thiab ua tib zoo quav rau hauv lub batter. Muab tso rau hauv ib daim ntawv thiab garnish nrog txiv ntseej. Ci lub ncuav mog qab zib rau 1 teev yog pom zoo, tab sis nws yog qhov zoo dua los xyuas nrog lub skewer.
