txheem
Hauv kev noj zaub mov kom zoo, txhua yam yuav tsum zoo: ob qho tib si khoom, thiab kev tswj hwm, thiab sib npaug, thiab cov ntsiab lus calorie. Thiab yuav tsum muaj khoom noj txom ncauj hauv nws. Yog tias tsis muaj "cib", qhov kev sib haum xeeb yuav tsis kav ntev thiab yeej yuav tsis coj cov txiv hmab txiv ntoo uas xav tau. Nws yog dab tsi, khoom noj txom ncauj zoo meej? Cov khoom twg yog qhov zoo tshaj plaws rau nws? Yuav ua li cas noj khoom txom ncauj kom zoo? Peb nkag siab txhua yam nyob rau hauv kev txiav txim ua ke nrog cov kws txawj ntawm lub tuam txhab "Semushka".
Noj txom ncauj raws sij hawm
Ua ntej tshaj plaws, nws yog qhov tseem ceeb los txiav txim siab lub hom. Ob tug thaib noj khoom txom ncauj 2-2. 5 teev tom qab cov zaub mov tseem ceeb yog qhov ua kom zoo tshaj. Yog tias muaj mob xav tau sai, koj tuaj yeem ntxiv cov khoom noj txom ncauj me me tom qab noj hmo tas. Tab sis tsis pub dhau 2 teev ua ntej yuav mus pw. Txoj kev no koj yuav ua kom koj lub qab los noj mov: koj yuav tsum tsis txhob noj thaum noj su thiab ua hmo, noj hmo thaum nruab hnub thiab ua hmo hauv lub tub yees. Hauv hom no, cov metabolism yog feem ntau zoo. Thiab tseem ceeb tshaj, lub cev yuav nres tso cov calories ntau nyob hauv lub npov thiab yuav pib mloog lawv hlawv.
Tseem ceeb cim
Yog tias koj tau txais cov duab ntawm qhov nrawm nrawm, koj ua tsis tau yam tsis suav calories. Nco ntsoov, tus nqi khoom noj khoom haus ntawm cov khoom noj txom ncauj yuav tsum tsis pub tshaj 250 kcal. Tab sis tsis tas li ntawd, nws yog ib qho tseem ceeb uas yuav tsum tau coj mus rau hauv tus account glycemic Performance index (GI) ntawm cov khoom noj, uas yog, lawv muaj peev xwm nce ntshav qab zib. Cov rooj sib tham nrog cov txiaj ntsig xav tau yog qhov yooj yim nrhiav hauv Is Taws Nem. Qhov qis GI, qhov qis dua cov suab thaj thiab ua kom qab los noj mov. Txhawm rau kom nws tsaug zog tag, noj khoom txom ncauj maj mam, rov zom txhua daim. Saturation yuav tuaj sai dua, thiab lub cev yuav tsis xa ib lub teeb liab mus rau lub hlwb thov kom ntxiv.
Cov kev xav tsis sib haum xeeb
Nws tshwm sim tias txawm tias tom qab khoom noj txom ncauj, kev npau taws ntawm kev tshaib plab ua rau nws tus kheej xav. Feem ntau, qhov kev xav no yog kev dag ntxias, thiab qab nws tsuas yog nqhis dej. Tsuas yog rau cov xwm txheej zoo li no, ib txwm khaws lub raj mis ntawm cov dej haus huv uas tsis muaj roj ntawm tes. Qhov no yuav tsis tsuas yog daws qhov teeb meem nrog pseudo-kev tshaib kev nqhis, tab sis kuj tseem txhawb ntxiv cov metabolism. Thaum kawg nkag siab qhov kev xav, cov kws noj zaub mov pom zoo kom sim yooj yim. Xav txog broccoli. Yog tias koj tsis xav noj nws txhua lub sijhawm, ces nws yog kev tshaib kev nqhis, tsis yog qhov tseeb. Haus ib co dej, ua ob peb nqus pa tob tob, thiab nrhiav qee yam los cuam tshuam koj.
Dried txiv ntoo raws li kev xaiv
Nco ntsoov, khoom noj txom ncauj ib txwm muaj ib qho, ntawm ob yam khoom. Nws yuav tsum tau txaus siab, nplua nuj nyob rau hauv fiber ntau thiab zoo sib npaug. Tag nrho cov qualities embody lub qhuav txiv hmab txiv ntoo "Semushka". Tsis tas li ntawd, lawv muaj cov nplua nuj nyob hauv cov piam thaj thiab fructose tseem ceeb rau lub hlwb, nrog rau micro - thiab macronutrients uas txhim kho kev zom zaub mov. Qhuav apricots, plums thiab figs yuav ua tau ib qho khoom noj txom ncauj zoo. Qhov tseem ceeb tshaj plaws yog tsis tau nqa tawm: 5-6 txiv hmab txiv ntoo rau ib qho kev pab yuav txaus. Txhua lub hnab muaj cov txiv hmab txiv ntoo loj thiab paub tab. Lawv tau khaws cia tus thawj aroma thiab nplua nuj ntuj saj. Yog li cov txiv hmab txiv ntoo qhuav no txaus siab rau koj txoj kev tshaib kev nqhis tsis muaj sijhawm.
Walnut Kaleidoscope
Ceev "Semushka" ua tau raws li txhua qhov xav tau ntawm cov khoom noj txom ncauj kom raug. Ib qho ntxiv, nws yog cov vitamins thiab pob zeb tiag. Lawv muaj cov vitamins ntawm pab pawg B, E PP, nrog rau sodium, potassium, calcium, zinc, phosphorus, selenium. Cov noob txiv kuj tseem muaj cov zaub mov muaj fiber ntau, muaj txiaj ntsig zoo tshaj plaws omega-3 thiab cov amino acids. Cov nplua nuj muaj pes tsawg leeg tsim kev zoo siab ntawm satiety thiab txhawb kev ua haujlwm ib txwm muaj ntawm txoj hnyuv. Nws raug nquahu kom tsis pub ntau dua 30-40 g ntawm cov txiv ntoo ib pluas noj. Walnuts, almonds, hazelnuts thiab cashews yog qhov muaj feem thib. Sim tsis txhob mus dhau qhov niaj hnub niaj hnub thiab nco txog txoj cai kub ntawm kev noj zaub mov zoo: me ntsis zoo.
Kho koj tus kheej nrog koj tus kheej txhais tes
Lub zog tuav yog cov khoom noj txom ncauj yeej-yeej. Tshwj xeeb tshaj yog tias koj ua noj rau lawv tom tsev. Ntawm no ntxiv, txiv hmab txiv ntoo qhuav thiab txiv ntoo "Semushka" yuav tuaj cawm. Peb noj 200 g ntawm cov hnub thiab apricots qhuav, 50 g ntawm raisins tsaus thiab cranberries qhuav. Tshem cov noob los ntawm cov hnub, muab lawv tso ua ke nrog qhuav apricots hauv cov dej npau npau li 15 feeb, nplawm hauv lub taub nrog lub rab. Ntxiv 100 ml kua kua txiv, 1 tsp cinnamon thiab simmer rau cua sov qis rau 5 feeb. Ncuav 300 g ntawm oat flakes rau ntawm daim ntawv ci nrog ntawv parchment thiab xim av rau 10-12 feeb hauv qhov cub ntawm 180 ° C. Mash kwv yees li 50 g ntawm cashews, hazelnuts thiab almonds nrog tus pin dov. Sib tov txiv hmab txiv ntoo puree, raisins, cranberries, ruddy oatmeal thiab txiv ntoo, ntxiv 2 tbsp. l. zib ntab, knead tuab yas loj. Peb tsim cov kab los ntawm nws thiab xa lawv mus rau qhov cub ntawm qhov kub ib yam li 15 feeb. Khoom noj txom ncauj rau txhua lub sijhawm tau npaj lawm!
Thiab cia txhua yam tos
Txawm li cas los xij, tsis txhob tso khoom noj txom ncauj thaum ua haujlwm. Txawm tias nyob rau lub sijhawm tsis khoom tshaj plaws, koj tuaj yeem nrhiav tau 5 feeb los pov cov roj muaj txiaj ntsig me me rau hauv lub cev. Nqa cov ntim yas nrog zaub zaub nyias nrog koj. Muab qhov nyiam rau txhua hom zaub qhwv, kua txob qab zib, carrots, beets, txiv lws suav thiab dib. Ib feem ntawm tsev cheese casserole los yog zaub zaub fritters yog qhov siv tau. Koj puas nyiam qhaub cij? Tom qab ntawd npaj lawv kom raug. Qhuav rye los yog nplej ci, ib daim ntawm cov nqaij dawb siav, ob peb lub voj voog ntawm cov txiv lws suav thiab nplooj ntawm cov zaub xam lav muaj kua yog qhov kev xaiv zoo tshaj plaws.
Taug kev txaus siab
Yog tias koj muaj txoj kev ntev ua ntej koj, tsis txhob tshaib plab rau koj qhov chaw. Haus yogurt los yog kefir smoothie nyob rau hauv ib lub thermos yog ib qho kev xaiv zoo heev. Qhov loj tshaj plaws yog tias fermented mis nyuj haus yog ntuj, unsweetened thiab tsis muaj additives. Koj tuaj yeem npaj cov qhaub cij nrog tuna lossis qaib ntxhw, zaub yob hauv nyias pita qhob cij, noj oatmeal ncuav qab zib lossis txiv hmab txiv ntoo qhuav thiab txiv ntoo "Semushka" ua ntej. Lub hnab yooj yim ua los ntawm kraft ntawv nrog lub zip kaw yooj yim haum rau hauv lub hnab. Lawv khaws cov khoom tshiab rau lub sijhawm ntev thiab yuav tsis cia lawv tawg. Nrog lawv, koj tuaj yeem noj zaub mov qab thiab noj qab nyob zoo hauv txhua qhov chaw thiab txhua lub sijhawm.
Kom kaw koj lub qhov ncauj
Tsis muaj teeb meem loj npaum li cas ntawm kev ntxias, qee yam khoom noj txom ncauj yuav tsum raug cais tawm ntawm kev noj zaub mov zoo. Cov npe dub suav nrog cov chips, cov ntsev ua kom tawg, cov crackers, cov pob kws thiab lwm yam khoom noj txom ncauj. Kev noj zaub mov zoo li no ua rau lub cev qhuav dej thiab ua rau lub siab mob. Pies nrog cov ntim thiab cov qab zib qab zib, tshwj xeeb tshaj yog los ntawm cov poov xab poov xab, tuaj yeem ua rau fermentation hauv txoj hnyuv. Ib qho ntxiv, cov no yog cov carbohydrates yooj yim tshaj plaws, uas hlawv sai thiab ua rau muaj kev tshaib plab ntau dua. Cov qhob noom xim kasfes, khoom qab zib, thiab khoom qab zib muaj txiaj ntsig zoo ib yam. Ib qho ntxiv, lawv lav tau ntxiv cov quav ntawm lub duav.
Cov khoom noj txom ncauj zoo yuav tsum tau txiav txim siab, nruab nrab thiab raws sijhawm. Tsuas yog tom qab ntawd nws yuav muaj txiaj ntsig rau lub cev. Cov txiv hmab txiv ntoo qhuav thiab txiv ntoo "Semushka" yog qhov zoo tagnrho rau lub luag haujlwm no. Cov no yog cov khoom ntuj tsim los ntawm cov khoom zoo heev, uas muaj txhua yam kom sai thiab ruaj khov txaus siab rau koj txoj kev tshaib kev nqhis, xav tias muaj zog tshiab, thiab qhov tseem ceeb tshaj plaws, ua ke ua lag luam nrog kev txaus siab.