Lub suab ntawm ib tug me nyuam kawm ntawv lub neej yog heev tense - txhua txhua hnub thaum lub sij hawm nws kev tshawb fawb nws tau txais cov lus tshiab qhia, nco qab ntsoov, xav tias, siv sij hawm nquag thaum lub sij hawm so thiab lub cev kev kawm ntawv cov tshooj lus. Thiab tseem muaj kev siv zog uas qee tus tau siv nyob rau hauv tshooj lus ntxiv thiab voj voos. Vim li ntawv nws yog qhov tseem ceeb tshwj xeeb kom muab cov khoom noj txaus rau tus menyuam hauv lub sijhawm no. Tom qab tag nrho, nws yog los ntawm cov khoom uas nws tau txais lub zog nws xav tau.
Cov Lus Qhia
Kauj ruam 1
Nco ntsoov tias tus tub ntxhais kawm yuav tsum tau noj sijhawm. Thaum muaj hnub nyoog no, nws yog qhov tseem ceeb tshaj plaws kom tsis txhob pluas tshais, noj su thiab noj hmo, uas yuav tsum tau muaj thaum kwv yees tib lub sijhawm. Tus tub ntxhais kawm xav tau khoom noj txom ncauj, txij li lub cev loj hlob xav tau cov zaub mov muaj txiaj ntsig ntau dua.
Kauj ruam 2
Ua ib tug me nyuam kawm ntawv qhia ua zaub mov nyob rau hauv xws li ib tug txoj kev uas 40% ntawm nws yog nyob los ntawm cov carbohydrates - lawv yog cov los qhov twg los ntawm lub zog uas cov me nyuam tshwj xeeb tshaj yog yuav tsum tau. 30% yuav tsum muab faib rau cov khoom noj protein. Ib me ntsis tsawg - noj qab nyob zoo rog, uas ib tug me nyuam yuav tsum tau txais los ntawm khoom noj siv mis, cereals, zaub roj thiab ntses. Thiab, ntawm chav kawm, tsis txhob hnov qab txog cov vitamins, cov peev txheej ntawm cov txiv hmab txiv ntoo thiab zaub. Cov tom kawg kuj muaj fiber ntau, uas yuav pab rau hauv kev zom zaub mov zoo.
Kauj ruam 3
Txhawm rau tiv thaiv cov carbohydrates los cuam tshuam rau cov tub ntxhais kawm tus naj npawb, sim muab cov khoom noj uas muaj lawv rau pluas tshais. Nws yog qhov zoo dua yog tias cov zaub mov no muaj oatmeal, mov, semolina lossis nplej porridge thiab dub tshuaj yej nrog mis nyuj. Txhawm rau ua kom txawv cov zaub mov no, koj tuaj yeem ntxiv zib ntab, txiv ntoo lossis txiv hmab txiv ntoo rau cov zaub mov. Lwm txoj kev, los ntawm lub sijhawm, koj tuaj yeem muab cov tub ntxhais kawm kua zaub, muesli nrog lub ntuj yogurt, cov khoom lag luam curd, qhaub cij nrog cheese thiab butter. Cov dej haus kub hnyiab - cocoa, mis lossis rosehip decoction.
Kauj ruam 4
Rau pluas su, nco ntsoov ua cov kua zaub lossis borsch rau cov tub ntxhais kawm. Qhov thib ob, koj tuaj yeem muab nqaij lossis nqaij ntses nrog koj cov menyuam nrog zaub xam lav. Nyob rau tib lub sij hawm, nws tseem yog tsis tsim nyog rau overfeed tus menyuam kawm ntawv yog hais tias nws tsis kam tus ntxiv. Nws yog qhov zoo dua uas cia nws mus taug kev hauv huab cua ntshiab - tom qab ntawd nws yuav rov qab los tsev nrog qab los noj mov.
Kauj ruam 5
Yog tias muaj caij los pub cov tub ntxhais kawm nrog cov khoom txom ncauj tav su, ua noj nws cocoa lossis compote. Muab me me ntawm cov khaub noom, tshuab ziab khaub ncaws lossis khoom tawg, tsev cheese rau haus. Muab ib cov txiv ntoo lossis txiv ntoo rau kuv. Yog tias nws tshaib plab heev, koj tuaj yeem ua lub qhaub cij yam tsis muaj teeb meem lossis kua qab qe.
Kauj Ruam 6
Tsis txhob ua noj hmo siab dhau heev lawm nyob rau hauv muaj calorie ntau ntau. Qhov cub ci nqaij ntses lossis nqaij nrog ib sab zaub, pasta lossis omelet yog qhov zoo tshaj plaws. Tab sis cov pluas noj no yuav tsum tau muab tag nrho cov zaub mov uas muaj thoob plaws, thiab tsis yog khoom noj txom ncauj. Ib teev ua ntej yuav mus pw, koj yuav tau muab tus menyuam kawm ntawv ib tug iav ntawm mis nyuj nrog zib ntab.
Kauj Ruam 7
Yuav kom muab koj tus me nyuam ib yam dab tsi rau noj thaum muaj mov noj, muab nws ib tug Kua, ib tug txiv tsawb, ib tug me me lub hnab ntawm neeg, los yog ib txhia dryers nrog koj mus lub tsev kawm ntawv. Lub hnub nyoog no, nws yog ib qho tseem ceeb heev kom tsis txhob tshaib plab ntev, txwv tsis pub koj tuaj yeem yooj yim rhuav koj lub plab.
