Raws li kev txawj ntse nrov hais tias, noj hmo yuav tsum muab rau tus yeeb ncuab. Tab sis yog tias koj xav tau tiag tiag, tom qab ntawd koj tuaj yeem txaus siab rau cov zaub mov yooj yim thiab qis-calorie. Ntawm no yog 7 cov zaub mov noj zaub mov muaj tsawg rau kev noj qab haus huv thiab pom lub teeb.
1 Zaub omelet
Rau 4 qhov kev pabcuam koj yuav xav tau:
- 400 gram ntawm cov zaub sib txawv: zaub cob pob, carrots, taum ntsuab, tswb hwj:
- 100 grams mis;
- 4 lub qe;
- Ntsev thiab txuj lom kom saj.
Txhawm rau npaj ib qho omelet, koj yuav tsum tau rhaub (lossis ua noj hauv microwave) zaub: Tom qab cov zaub muag muag, lawv yuav tsum pauv mus rau lub lauj kaub rhaub. Ncuav qe nplawm nrog mis saum. Ntsev thiab txuj lom kom saj.
2 Qho Kom nruj
Txog 3 qhov kev pabcuam koj yuav xav tau:
- 100 gram ntawm cov rog tsis muaj tsev cheese;
- Ib qho txiv hmab txiv ntoo (kua, txiv kab ntxwv, pear, txiv duaj) lossis ntau yam txiv ntoo (strawberry, raspberry, cherry);
- 100 grams yogurt lossis tsis muaj roj qaub qab zib.
Sib tov tag nrho cov khoom xyaw, lub caij nrog yogurt (qaub cream).
3 Nqaij qaib mis nrog zaub
Rau 4 qhov kev pabcuam koj yuav xav tau:
- 300 gram ntawm nqaij qaib mis;
- 100 gram ntawm cov kua ntses;
- mus rau saj ntawm txiv roj roj.
Txiav cov nqaij qaib mis ua tej daim me me thiab ua rau hauv cov kua ntses li 10 feeb rau lub caij nws nrog ntsev. Tom qab ntawd rhaub qaib. Zog cov zaub (zucchini, qos yaj ywm thiab zaub cob pob). Txau cov zaub no maj mam nrog kua ntses thiab ntxiv kev khiav ceev ntawm cov txiv roj. Txuas txhua yam, tab sis koj tsis tuaj yeem txuas. Thiab muab cov zaub tso rau ib sab ntawm cov nqaij qaib.
4 Ntses thiab tshij hauv qhov cub ua kom qeeb qeeb
Rau 4 qhov kev pabcuam koj yuav xav tau:
- 1 Nyiaj carp lossis carp;
- 50 grams ntawm ib qho nyuaj cheese;
- kua txob rau saj;
- dill, parsley - 2 ceg txhua.
Cov ntses yuav tsum tau zoo peeled los ntawm husk yog tias nws khov. Ntxuav, tshem tawm cov pob txha thiab txiav mus rau hauv daim nyias nyias, lub caij nrog ntsev thiab kua txob. Grate cheese. Tso dej rau hauv lub tais multicooker, tsis pub ntau tshaj ib liter. Nruab lub ntim rau ob chav npau npau, muab cov ntses tso rau hauv. Sprinkle nrog grated cheese on to top. Kaw lub hau kom nruj. Nruab qhov program Steamer. Tom qab 30 feeb, ua tib zoo muab cov ntses siav tso rau hauv ib lub tais thiab nphoo nrog tshuaj ntsuab.
5 Oatmeal nrog kefir thiab flaxseeds
Txog 2 servings ntawm porridge koj yuav xav tau:
- 300 gr. oatmeal;
- 0.5 liv dej;
- 400 ml ntawm kefir;
- 2 tbsp. dia flax noob.
Ncuav flakes rau hauv dej npau, ua noj kom txog rau thaum kev sib tw. Zom flaxseed, ncuav rau hauv kefir. Haus porridge nrog kefir.
6 Cov Protein "pizza"
Rau 4 qhov kev pabcuam koj yuav xav tau:
- 8 lub qe dawb;
- kev sib xyaw ntawm cov zaub koj nyiam, tsuas yog rau cov qos yaj ywm;
- seasoning rau zaub;
- 1 tablespoon hmoov hmoov
- 3 diav ntawm grated Parmesan cheese lossis ib qho qis-calorie cheese 17-20% rog;
Whisk cov hmoov dawb me ntsis nrog seasoning rau zaub, ncuav rau zaub mov thiab ua noj rau 5 feeb hauv microwave lossis rau ntawm lub qhov cub siv roj. Ua noj zaub cais los ntawm zog los yog hauv lub microwave (10 feeb), tso rau saum, nphoo nrog cheese thiab ci.
7 Cov khoom noj tsis xyaw ua khob noom ua los nrog cov cheese ua nrog tsev cheese thiab txiv hmab txiv ntoo kom qhuav
Rau 4 qhov kev pabcuam koj yuav xav tau:
- 200 grams ntawm oatmeal;
- 200 grams ntawm 5% tsev cheese;
- 1 khob ntawm kefir;
- 2 tug qaib qe;
- 150 grams ntawm qhuav apricots;
- 150 grams ntawm prunes;
- 0.5 me me dej qab zib;
- 2 lub rooj. spoons ntawm zib mu (yeem).
Tso rau hauv ib lub tais tag nrho cov khoom xyaw ntawm lub khob noom cookie (tshwj tsis yog zib ntab thiab txiv hmab txiv ntoo qhuav) thiab sib tov kom huv. Nws tuaj yeem ua tau manually, tab sis yog siv nrog rab, tus ci yuav ua softer. Teem ib qhov siav rau siav ntev li 15-20 feeb. Lub sijhawm no, cov qij zoo nkauj yuav ua rau muag muag. Finely chop lub presoaked txiv hmab txiv ntoo qhuav. Ua ke lub khob noom cookie nrog cov txiv hmab txiv ntoo qhuav thiab zib ntab. Sib tov txhua yam kom huv si. Ua kom cov pwm nrog cov roj zaub thiab muab lub khob noom cookie tso rau hauv. Nqa cov ncuav qab zib ntawm 180 * rau li 30 feeb. Tshem cov khoom ntim ntawm cov pwm, npog nrog phuam thiab cia lawv "so" me ntsis.
