Ua cov zaub mov tiav rau cov zaub mov poob phaus - 12 kauj ruam los ntawm kauj ruam ua zaub mov txawv

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Yog tias kev txiav txim siab ntawm qhov yuav tsum tau ua kom poob phaus ntxiv, cov poj niam yav tom ntej no tau ntsib nrog cov lus nug txog yuav ua li cas npaj cov khoom noj kom zoo, dab tsi cov zaub mov noj kom poob phaus hauv tsev kom xaiv me me thiaj li tsis ua rau muaj kev puas tsuaj thiab cov zaub mov tsis qab.

Txhawm rau kom nyob rau hauv qhov txwv thiab tswj qhov tshwm sim, koj yuav tsum tau tsim cov khoom noj khoom haus kom zoo. Lub hauv paus ntsiab lus no yog lub plawv ntawm cov khoom noj khoom haus kev lag luam xa khoom lag luam, thaum cov kev pabcuam kev pabcuam nqa cov khoom noj muaj txiaj ntsig zoo nyob rau txhua hnub, uas muaj ntau yam ua tiav poob phaus. Tib qho tsis zoo ntawm cov kev pabcuam no yog tus nqi siab ntawm cov khoom muab. Qhov no yuav tsum tsis txhob los ua ib qho kev khuam siab rau txoj kev mus rau qhov ua kom muaj kev sib raug zoo ntev ntev, vim tias nws yeej muaj peev xwm txhim kho koj tus kheej kev noj zaub mov zoo, thiab cov zaub mov noj rau cov tais diav uas muaj peev xwm npaj tau yooj yim hauv tsev yuav pab nrog qhov no.

Xaiv kev noj tshais

Kev sib deev ncaj ncees, leej twg nyiam pib thaum sawv ntxov nrog lub khob kas fes dub, feem ntau hnyav dua li cov ntxhais uas tsis lees lawv tus kheej noj tshais tag nrho. Tsis tau txais qhov khoom noj raws cai thaum pib ntawm lub hnub, lub cev nkag mus rau hauv ib qho kev siv nyiaj txiag thiab hloov txhua qhov kev ua kom yuag siv mus rau cov rog rog. Lig, lub rooj noj mov nplua mias tshwj xeeb tshaj yog pab txhawb rau qhov no. Yog li, thaum xav txog kev poob phaus, thawj kauj ruam yog yuav tsum kawm cov zaub mov noj kom yooj yim tab sis noj zaub mov zoo tshais. Cov pluas noj kom tsim nyog 30 feeb tom qab yauv sawv yuav pib cov metabolism thiab pab rationally faib cov calories kom txhua hnub.

Oatmeal pancakes

kefir 1 iav
oatmeal 1 khob
tso qaib qe 1 pc
ci hmoov ½ tsp.
agave phoov rau saj

Cov calories: 157 kcal

Cov nqaij ua haujlwm: 10.4 g

Rog: 7.9 g

Carbohydrates: 10.9 g

Muab kefir nrog oatmeal. Qhov sib tov yuav tsum sawv ntsug rau 30 feeb, tom qab ntawd yeej nyob rau hauv lub qe thiab ntxiv ci hmoov.
Ci pancakes nyob rau hauv ib tug kub skillet maj mam greased nrog zaub roj.
Ua dej ntau dhau ntawm cov kab agave ua ntej muab rau.

Agave phoov yog superfood nrog lub teeb ci caramel thiab qab qab ntxiag. Nws yog lub ntuj hloov rau qab zib, pab kom yuag thiab hnyav metabolism.

Omelet nrog txiv lws suav txiv lws suav thiab zaub ntsuab khov

Cov khoom xyaw:

3 lub qe;
50 g ntawm mis;
3 cov txiv lws suav;
1 rab daus ntawm khov zaub ntsuab
Ntsev mus saj.

Yuav ua li cas ua noj:

Txau cov zaub ntsuab thiab nyem, txiav cov txiv lws suav rau hauv wedges. Preheat qhov cub kom 180 degrees. Yeej qe nrog mis thiab ntsev.

Muab cov spinach thiab txiv lws suav tso rau hauv cov pwm, ncuav zaub nrog qe-mis sib tov. Ci hauv qhov cub rau 15 feeb.

Yob nrog qaib cov txwv thiab tus thawj ntses

Cov khoom xyaw:

1 daim ntawm nyias pita qhob cij;
100 g ci qaib cov txwv qaib ntxhw;
50 g ntawm dib;
50 g ntawm txiv lws suav.

Npaj:

Rau cov kua ntses, sib tov 2 diav ntawm Greek yogurt, 1 teaspoon txhua ntawm Fabkis mustard, balsamic vinegar thiab zib ntab.

Grease pita qhob cij nrog sauce, nteg tawm txhoov zaub thiab qaib cov txwv, maj mam yob.

Lub cev yuag poob noj zaub mov txawv

Noj su yuav tsum yog koj cov zaub mov noj uas muaj calorie ntau tshaj plaws. Txhawm rau kom koj muaj kev noj qab haus huv kom ntev li ntev tau, noj zaub mov uas muaj cov protein tsis muaj roj thiab cov carbohydrates ntau. Kev noj su kom txaus, lub siab xav pab koj yuav zam dhau kev noj hmo.

Noj cov zaub mov vinaigrette

Cov khoom xyaw:

1 celery paus;
2 cov carrots;
2 beets;
1 dos;
200 g ntawm taum hau;
200 g sauerkraut;
1 tablespoon sunflower roj
Ntsev thiab dub kua txob rau saj.

Npaj:

Boil zaub, txias, tev thiab txiav mus rau hauv me me. Ntxiv cov dos tws zoo nkauj, taum thiab zaub qhwv rau zaub, sib tov, ntsev, kua txob thiab lub caij nrog roj.

Vitamin zaub xam lav ntawm carrots thiab dawb radish

Cov khoom xyaw:

1 lub loj zaub ntug hauv paus;
1 nruab nrab radish;
1 teaspoon txhua ntawm cov cawv txiv hmab vinegar, noob hnav roj thiab kua ntses.

Npaj:

Tshaj tawm cov zaub, mash nrog koj txhais tes kom cov kua txiv ntws. Sib tov cov vinegar, roj thiab soy sauce thiab lub caij ua ke.

Cauliflower cream kua zaub

Cov khoom xyaw:

1 liter dej;
700 g ntawm zaub paj;
150 g ntawm mis;
2 nkaub;
Ntsev thiab kua txob dawb.

Npaj:

Disassemble lub cauliflower rau hauv inflorescences thiab ua noj rau hauv dej npau npau rau 10 feeb. Txias. Hloov mus rau blender lub tais nrog rau kua zaub thiab tsuav. Yeej lub qe menyuam nrog rau mis. Do hauv cov kua zaub. Hloov mus rau saucepan thiab coj mus rau ib lub rhaub. Ntxiv ntsev thiab hwj txob.

Kua zaub-puree yuav zoo kawg nkaus rau hauv kev noj haus ntawm qhov poob phaus. Txawm hais tias lub ntsiab lus tsis tshua muaj calorie, lub teeb zaub kua zaub, vim yog lawv cov ntxhiab tsw zoo li sib xws, lub hnab ntim ntawm lub plab thiab saturate zoo.

Nqaij qaib nrog taub dag, txiv tsawb ntsuab thiab mov

Cov khoom xyaw:

250 g nqaij qaib fillet;
200 g taub dag;
1 lub txiv apple ntsuab loj;
2 cloves ntawm qej;
1 tablespoon txiv roj roj
Lub sprig ntawm rosemary, ntsev, kua txob.

Npaj:

Qij lub qej. Marinate nqaij qaib fillet nrog qej thiab cov txuj lom rau 30 feeb. Txiav lub taub dag thiab kua rau hauv cov nplais thiab qhov chaw tso rau hauv cov tais diav uas muaj roj nrog cov roj txiv roj.

Muab cov nqaij qaib npaj rau saum.

Npog daim foos nrog ntawv ci thiab xa mus rau qhov cub rau 35 feeb, rhuab txog 180 degrees. Nws yog qhov zoo tshaj rau noj cov zaub mov nrog ib feem ntawm pob hau siav.

Cws nplej zom

Cov khoom xyaw:

300 g tseem grain nplej zom;
200 g cws;
Ib nrab ib dos;
Lub clove ntawm qej;
2 txiv lws suav;
1 tablespoon txiv roj roj
Cov dej sib tov, txob ntsev.

Npaj:

Finely chop lub dos thiab qej, Fry nyob rau hauv txiv roj roj. Ntxiv tev tev thiab txiv lws suav. Boil lub sauce tshaj li tsawg cua sov rau 10 feeb, tom qab ntawd ntxiv cov cws rau cov zaub thiab ua noj rau lwm 2 feeb. Lub caij nrog ntsev thiab kua txob. Boil cov nplej zom kom txog thaum al dente thiab do nrog cov kua.

Tag nrho cov hmoov nplej muab tshuaj txhuam muaj qhov ntau ntawm cov fiber, protein, vitamins thiab kab kawm. Nws yog qhov zoo tshaj plaws ntawm cov khoom noj carbohydrates, kev noj haus ntawm qhov uas yuav txaus thiab khov kho cov ntshav qab zib kom ntev ntev.

Cov Pluas Noj Zoo Tshaj Plaws = Cov Qiv Tsis Txaus + Qes GI Qes

Yog koj noj mov thaum nruab hnub, yuav tsis muaj yoo tshaib yoo nqhis thaum hmo ntuj. Noj hmo ntawm nqaij qaib lossis ntses thiab ib qho ntawm cov zaub tsis muaj cov hmoov nplej yog cov kauj ruam uas ruaj khov rau ntawm daim duab uas muaj rog.

Nqaij qaib mis muab cov khoom xyaw ua tsev nrog cov cheese thiab tshuaj ntsuab

Cov khoom xyaw:

1 tus qaib mis;
100 g ntawm tsev cheese;
50 g zaub txhwb qaib;
0.5 teaspoon curry, ntsev.

Npaj:

Sib tov tsev cheese nrog seasonings, tws qej thiab tshuaj ntsuab. Ntxuav thiab qhuav cov ntaub ntawv, txiav ua lub siab ntev txiav thiab cov khoom nrog npaj cov tsev cheese.

Maj mam grease daim ntawv nrog roj zaub thiab ci rau 25 feeb nyob rau hauv qhov cub preheated rau 200 degrees.

Cov zaub xam lav ntawm arugula lossis lwm cov zaub nplooj, sprinkled nrog poob ntawm txiv qaub kua txiv thiab roj zaub, yog qhov zoo raug rau zaub mov.

Tilapia nrog zaub

Cov khoom xyaw:

200 g tilapia fillet;
400 g khov zaub cob pob;
Txiv qaub;
Ntsev kua txob.

Npaj:

Lub caij ntses nrog ntsev, kua txob, drizzle nrog txiv qaub kua txiv thiab qhov chaw tso rau hauv ib lub tais ci. Kis cov zaub khov ncig ntawm cov ntses. Muab daim ntawv tso rau hauv qhov cub uas preheated rau 190 degrees, ua noj rau 25 feeb.

Glycemic Performance index qhia tau ntau npaum li cas cov piam thaj hauv ntshav tau nce siab tom qab noj qee yam zaub mov.

Cov khoom noj muaj qhov siab glycemic index tawm ntawm cov saw cov tshuaj tiv thaiv hauv lub cev: cov qib siab dua hauv lub suab thaj, cov insulin ntau dua ntawm cov txiav ua kab mob siab. Cov qib insulin siab ntau ua rau lub plab khiav tsis zoo, ua raws feem ntau ntawm cov zaub mov uas muaj carbohydrates ceev.

Khoom noj qab zib zoo tshaj plaws

Kev noj haus ntawm cov zaub mov feem ntau yog vim cov khoom qab zib tsis meej. Yog tias koj noj cov roj qeeb qeeb qeeb txaus, qhov xav tau ntawm cov khoom qab zib yuav tsuas yog nyob hauv lub siab ntsws. Thiab ntawm no qab zib qis-calorie qab zib los ntawm tsev cheese, cov txiv ntoo qab zib thiab cov khoom qab zib zoo yuav tuaj pab cov neeg uas poob phaus.

Txiv tsawb thiab curd chocolate khov

Cov khoom xyaw:

2 txiv tsawb;
250 g ntawm tsev cheese nrog rau cov ntsiab lus rog tsis ntau tshaj 5%;
1 teaspoon cocoa

Npaj:

Txiav cov txiv tsawb rau hauv cov nplais thiab khov. Hloov cov txiv hmab txiv ntoo rau hauv rab, ntxiv tsev cheese thiab cocoa, yeej ntawm kev kub ceev. Muab cov khoom qab zib tso rau hauv lub freezer li 2 teev.

Tsev cheese casserole nrog cherries

Cov khoom xyaw:

200 g ntawm tsev cheese nrog rau cov ntsiab lus rog ntawm 2%;
20 khov txiv ntoo;
3 diav ntawm mov nplej;
2 qe;
3 diav ntawm cov kua mis nyeem qaub ntuj;
Ua kua stevia los saj.

Npaj:

Preheat qhov cub kom 180 degrees. Cais cov dawb los ntawm yolks. Yeej cov nplawm rau cov ua npuas khov. Sib tov tsev cheese, stevia, nkaub, kua mis nyeem qaub thiab hmoov, ua tib zoo ntxiv cov nplai dawb.

Hloov ib nrab ntawm qhov loj mus rau silicone pwm, muab cov Cherry thiab cov seem uas yog curd mov paj rau saum. Ci rau 30 feeb; thaum ua haujlwm, lub hau txias rau taub hau tuaj yeem muab txau nrog cov mis hmoov uas skimmed.

Video qhia ua zaub mov noj

Cov lus qhia rau qhov kev poob ceeb thawj

Txhawm rau kom poob ceeb thawj, koj yuav tsum ua raws li cov qauv yooj yim.

Tsis txhob noj ntawm lub tshuab. Hloov tshais, su lossis hmo ua kev lom zem, saib kom zoo nkauj.
Haus ib khob dej huv li ib nrab ib teev ua ntej txhua pluas noj
Npaj ua khoom noj ua ntej thiab yuav khoom noj zoo ua ntej.

Tsis txhob hnov qab txog kev ua kis las. Yog tias koj txwv koj tus kheej hauv kev noj haus, tab sis ua ib txoj kev ua neej sedentary, poob phaus yuav tshwm sim tsis yog los ntawm cov rog rog, tab sis vim yog cov leeg nqaij. Yog li, nws yog qhov tseem ceeb kom koom nrog kev tawm dag zog thiab nce koj cov haujlwm txhua hnub.

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