Mis nyuj khov yog cov khoom qab zib nrov uas muaj cov ntsiab lus muaj calorie ntau. Cov luj xyuas lub cev yuav tsum taug qab ntawm cov feem thiab noj qab zib kho tsis ntau dua 2-3 zaug hauv ib lub lim tiam. Cov niam uas saib xyuas neeg mob yuav tsum tau ceev faj tshwj xeeb: dej khov yuav ua rau ua xua lossis ua kom mob plab thiab tseem ua rau tus menyuam tsis xis nyob.
Mis nyuj khov: cov txiaj ntsig thiab tsim kev puas tsuaj rau cov niam tsev laus
Cov mis nyuj khov yog cov khoom noj zoo uas muaj cov qab zib lossis mis nyuj, roj mis, qab zib lossis hloov chaw. Tsis tas li ntawd, ib qho briquette zoo tib yam los yog iav muaj ntau yam nrog ua ke: tuab, cov khov kho, tsw thiab tsw. Cov khoom siv kim kim yog npaj los ntawm cov khoom siv mis nyuj ua yam tsis muaj cov roj ntxiv rau zaub ntxiv; kev siv nyiaj txiag khov ntxiv nrog rau cov tshuaj nplaum ua thiab hloov cov roj av. Muaj cov khoom qab zib uas tsis muaj mis nyuj txhua: granolas thiab sorbets. Lwm qhov txawv ntawm kev kho tus mob khaub thuas txias yog khov yogurt, uas tuaj yeem xaj tau tom chaw muag khoom lossis npaj khoom hauv tsev.
Tus nqi noj haus ntawm cov mis nyuj khov yog nyob ntawm muaj pes tsawg leeg thiab ntau yam. Tus thawj coj hauv cov ntsiab lus muaj calorie yog cov khoom noj khov tsim npaj nrog ntuj tsim, 100 grams ntawm cov khoom muaj txog 250 kcal. Cov khaub noom chocolate chocolate ci ci yog tsis deb tom qab. Mis nyuj qab zib muaj cov calories tsawg dua - mus txog 180 thiab qis dua. Cov txiv hmab txiv ntoo dej khov tsis muaj cov rog, tab sis nws muaj calories ntau vim tias cov piam thaj ntau. Cov kev xaiv kev noj haus ntau tshaj yog cov dej khov tshwj xeeb nrog kev hloov cov piam thaj hauv qab zib, pom zoo rau cov ntshav qab zib. Cov kua txiv qab qab zib uas tsis muaj qab zib yog qhov tseem ceeb, uas cov txiv ntoo tshiab lossis cov txiv ntoo ua cov qab zib.
Cov kws qhia noj haus ntseeg hais tias cov dej khov nab kuab tuaj yeem noj tau rau hauv cov zaub mov me me, xaiv cov qauv ntuj tsim. Thaum siv nyob rau hauv cov koob tshuaj, nws nce qhov nyiaj ntawm endorphins, tiv thaiv kev nyuaj siab tom qab yug menyuam, thiab pab txhawm rau txhim kho kev zom zaub mov. Ua tsaug rau nws cov rog thiab qab zib cov ntsiab lus, txawm tias ib qho kev pabcuam me me yuav ua rau koj lub siab thiab tiv thaiv kom tsis txhob noj ntau dhau.
Hmoov tsis zoo, khov khov muaj ntau yam tsis zoo. Cov no suav nrog cov ntsiab lus muaj calorie ntau, ntau ntau ntawm cov tshuaj ntxiv uas yuav cuam tshuam tsis zoo rau kev noj qab haus huv. Cov sib xyaw ua ke ntawm cov khoom noj qab zib tiav tas li muaj xws li waffles, raisins, chocolate chips, ceev, jam, caramel. Cov kev xaiv zoo li no tsis haum rau cov niam tsev tu menyuam; cov kua txob tsw qab xws li jam, nplawm qab zib, thiab chocolate phoov yuav tsum tau muab pov tseg.
Mis nyuj khov hauv kev noj haus ntawm leej niam lub cev: ib qho kev nthuav dav
Yog tias tus poj niam tsis muaj qhov lactose tsis haum lossis phiv rau ib lossis lwm qhov sib xyaw uas yog ib feem ntawm kev kho mob, khoom noj khoom haus pom zoo kom noj mis nyuj khov hauv qee qhov me me, ua tib zoo saib xyuas tus menyuam cov tshuaj tiv thaiv. Kev ntxhov siab, tawm pob ntawm lub cev, thiab zawv plab tuaj yeem ua qhov ua rau ntxhov siab. Hauv qhov no, khov yuav tsum muab pov tseg. Ib qho kev xaiv yog unsweetened txiv hmab txiv ntoo dej khov ua los ntawm cov kua txiv tsis-allergenic. Cov txiv ntoo tshiab los yog kua txiv pos nphuab yuav tsis ua haujlwm, kua, txiv pear, kua txiv los yog kua txiv mab txiv ntoo muaj kev nyab xeeb dua. Koj tuaj yeem ua ib qho khoom qab zib sib tov los ntawm kev sib xyaw 2-3 kua txiv.
Feem ntau, tus menyuam nti tawm mus rau txhua feem me me ntawm mis nyuj khov. Nws raug nquahu kom xaiv cov khoom lag luam nrog yam tsawg kawg nkaus ntawm cov khoom siv cuav, lossis tseem zoo dua los muab kev nyiam rau cov kua mis nyeem qaub khov. Koj yuav tsum tsis txhob yuav cov khoom noj qab zib los yog khaub thuas dej khov - cov hom no muaj ntau cov khoom noj uas yooj yim carbohydrates, cov rog, cov xim thiab cov qab. Koj yuav tsum tsis txhob noj cov mis nyuj khov ib qho, vim tias muaj kev pheej hmoo ntawm tus mob salmonella yuav kis tau. Koj tsis tuaj yeem yuav ib yam khoom uas tau hla theem nrab ntawm qhov khov, nws tuaj yeem ua rau mob plab hnyuv hauv niam thiab menyuam. Txhawm rau kom tsis txhob ntes tus mob khaub thuas thaum noj cov khoom noj qab dej khov, nws raug nquahu kom siv nws nrog tshuaj yej lossis kas fes.
Ua noj khov: hauv kev zoo dua
Kiv cua ntawm cov khoom siv txias yuav tsum kawm cov lus zais ntawm kev ua khoom qab zib nyob hauv tsev. Daim ntawv qhia ua noj nrog cov qe nyoo yuav tsum muaj txoj cai, lawv tuaj yeem tsim kev phom sij rau cov poj niam cev xeeb tub thiab pub mis. Nws raug nquahu kom siv cov tshuaj tsw qab thiab mis, kom muab cov piam thaj ntau heev thiab lwm yam ntxiv rau lub cev uas muaj calorie ntau.
Cov ntawv qhia yooj yim tshaj plaws yog kom khov khov cov khoom qab zib ua yog qab, tig nws mus rau hauv qab thiab qab noj qab haus huv. Qhov no tsis yooj yim ua. Cov khoom noj ua kua hauv tsev ua lag luam uas tsis muaj cov khoom ntxiv yog tov nrog cov kua txiv hmab txiv ntoo khov: raspberries, txiv pos nphuab, blueberries, dub currants. Koj tuaj yeem ntxiv me ntsis kua txiv muv lossis stevia phoov rau qab. Yeej qhov sib tov nyob rau hauv rab, ncuav rau hauv cov yas pwm. Ntxig ntoo lossis yas lo rau hauv txhua tus. Muab cov pwm tso rau hauv lub tub yees. Cov dej khov tas yuav khaws cia tsis pub ntev tshaj 2 hnub.
Muaj cov txuj ci yooj yim, koj tuaj yeem txav mus rau cov muaj ntau cov nyuaj los ntawm kev ua cov dej khov rau hauv lub khov. Cov khoom yog siab kawg hauv calories, yog li cov ntu yuav tsum me me. Txhawm rau cov khaub noom khov, koj yuav tsum muaj qab zib nrog cov rog ntawm 30% thiab cov kua mis ua kua, rau qhov tsw qab nws tsim nyog ntxiv ib lub pinch ntawm vanillin.
Yeej lub qab zib txias nrog vanilla nrog rab, maj mam nce qhov ceev. Thaum lub cev ua fluffy thiab nce nyob rau hauv lub ntim, nteg tawm cov kua mis thiab ntxiv mus rau tus ntaus rau ntawm lub suab nrawm. Cov tshuaj nplaum sib tov yog tso rau hauv lub freezer rau 4-5 teev. Txhua txhua 40 feeb, tshem tawm cov ntim thiab thau cov pawg nrog rab rawg kom cov dej khov ntim tsis tawm. Tso cov dej khov ua tiav rau hauv ib lub tais, ntxiv qee cov txiv tshiab thiab noj raws li khoom qab zib. Kev dag me ntsis rau chocolate nyiam - koj tuaj yeem ntxiv ib diav ntawm cocoa hmoov rau cov mis nyuj, cov mis nyuj khov yuav tau txais kev nplua nuj thiab muaj ntxhiab tsw qab heev.
