Nws ntseeg tau hais tias yuav tsum ua kom muaj txog li 40% ntawm cov zaub mov noj txhua hnub - cov no suav cov qhob cij, nplej zom, thiab cereals.
Dab tsi yog cov txiaj ntsig ntawm porridge
Nplej zom zaub mov yog qhov ua kom muaj cov carbohydrates qeeb, lawv saturate zoo thiab tau ntev, thiab cov khoom noj muaj fiber ntau hauv lawv cov muaj pes tsawg leeg ua rau muaj txiaj ntsig zoo rau kev zom zaub mov. Cov nplua nplej muaj cov zaub protein, cov zaub mov thiab amino acids. Ua tsaug rau kev siv cov zaub mov mis, qhov mob ntawm cov plaub hau, rau tes thiab tawv nqaij txhim kho, co toxins thiab toxins tshem tawm ntawm lub cev.
Dab tsi cereals tsis ua mob rau daim duab
Ntsuab buckwheat
Qhov no yog zaub mov nyoos nrog ib qho saj tsis zoo ntawm hazelnuts. Cov buckwheat ntsuab zoo nrog lwm cov khoom lag luam yam tsis cuam tshuam nrog saj ntawm cov zaub mov. Cov cereal no muaj cov hlau nplaum, hlau, phosphorus thiab cov vitamins thiab tsis muaj gluten. Nws yog qhov zoo tshaj plaws hauv kev ua noj ntsuab buckwheat los ntawm ncu nws nrog dej npau npau rau ob peb teev. Tsis tas li, nplej muaj peev xwm tua tau thiab ntxiv rau zaub nyoos.
Nplej oatmeal
Nws yuav tsum raug sau tseg tias cov nplej tseem muaj cov khoom noj ua kom haum, tsis yog plaub ya ri. Feem ntau, oatmeal yog ib qho ntawm kev noj qab haus huv tshaj. Oatmeal tswj cov metabolism hauv rog thiab pab txo cov ntshav qab zib kom qis.
Zeb Zeb
Tsawg yam ua rau muaj allergenic ntau. Kev siv millet pab tshem tawm cov co toxins ntawm lub cev. Nws muaj cov potassium, magnesium, phosphorus, PP thiab B vitamins.
Tsiaj qus nplej
Sib txawv txawv dua li cov txhuv dawb. Qhov tseeb, qhov no tseem tsis yog mov, tab sis cov noob ntawm herbaceous tsum tsitsania. Nws muaj ntau cov zaub protein thiab folic acid. Nws txhim kho cov metabolism thiab ua kom muaj zog hauv lub cev. Cov txheej txheem ua noj yog tib yam li rau cov txhuv. 100 g ntawm cov tsiaj qus siav tsis muaj ntau tshaj 100 kcal.
Quinoa
Ib qho khoom noj muaj txiaj ntsig zoo heev uas muaj cov tshuaj fiber ntau, cog cov protein thiab folic acid dua li lwm cov nplej. Quinoa qab qab zoo li mov tsis tau tiav thiab zoo li buckwheat lossis pob kws. Txog ntawm quinoa, yaug thiab so cov taum pauv rau 2 teev, tom qab ntawd ua noj li 15 feeb ntawm qhov feem ntawm 1 feem ntawm cereal rau 2 qhov dej. Txog qhov qhia tau saj, koj tuaj yeem zes lub cereal ua ntej ua noj hauv lub yias qhuav.
