Txawm hais tias nyob tom chaw haujlwm, koj tuaj yeem noj cov khoom noj kom qab thiab noj qab nyob zoo. Txhawm rau npaj qee cov tais diav, koj tsuas xav tau lub hwj huam hluav taws xob lossis lub qhov cub microwave, nrog rau ob peb feeb ntawm lub sijhawm dawb.
Feem ntau ntawm lawv lub sijhawm, feem ntau ntawm cov neeg siv sijhawm ua haujlwm. Raws li txoj cai, qhov no yog los ntawm 30 txog 50% ntawm tag nrho lub neej. Cov naj npawb txaus siab, tsis yog lawv? Yog lawm, txhua tus neeg lub sijhawm ua haujlwm txawv, tabsis tseem, cov neeg ua haujlwm feem ntau muaj tus qauv sijhawm: txij thaum 8-10 teev sawv ntxov txog 5-19 teev tsaus ntuj. Tias yog vim li cas lub sijhawm noj su coincides nrog qhov siab heev ntawm hnub ua hauj lwm. Nws yog qhov nyuaj heev rau kev npaj cov khoom noj tau tiag tiag, noj qab haus huv thiab nrawm hauv chaw ua haujlwm. Thiab koj tsis tas yuav muaj sijhawm khaws sijhawm rau koj noj hmo.
Yog li koj yuav tsum tau noj khoom txom ncauj ntawm cov khoom qab zib, tom qab ntawv ntawm cov qhaub cij, lossis txawm tias noj pluas tsis zoo rau cov zaub mov tam sim ntawd. Raws li ib qho: hnyav rau hauv plab, hnyav dua thiab ua tsis zoo. Qhov no yog vim li cas kom muaj kev noj mov zoo tom chaw ua haujlwm tseem ceeb heev. Nws yuav pab tswj koj daim duab thiab txhim kho koj lub siab thiab saturate lub cev nrog txhua qhov tsim nyog cov vitamins thiab minerals.
Txhawm rau noj zaub mov kom raug rau tom chaw haujlwm, koj tsuas yog xav yuav khoom noj ua ntej thiab xav hauv koj cov ntawv qhia ua haujlwm. Muaj ntau ntau ntawm cov zaub mov txawv rau sai, tab sis tib lub sijhawm qab thiab noj qab haus huv cov tais diav. Txhawm rau npaj lawv, koj yuav xav tau qhov tsawg kawg nkaus ntawm cov khoom muaj, chav dej hluav taws xob thiab lub qhov cub microwave. Cia koj cov lus ib txwm muaj paj noob hlis lossis txiv roj roj (rau kom yooj yim, ncuav nws mus rau hauv lub raj mis me me), ntsev thiab qee lub caij ua haujlwm: cinnamon, kua txob dub thiab liab, basil thiab cov tshuaj ntsuab qhuav
Oatmeal ceev
Lub oatmeal sai muag hauv khw muag khoom noj kom zoo nkauj, tab sis tsis zoo rau koj lub cev. Koj tuaj yeem siv cov laujkaub sai rau tom chaw ua haujlwm uas siv hluav taws xob hluav taws xob. Ua li no, ncuav oatmeal nrog dej npau npau, ntxiv ntsev, me me cinnamon thiab 1 teaspoon ntawm zib ntab. Tso nws rau 5 feeb. Lub porridge yog npaj txhij. Hloov chaw ntawm qab zib ntxiv - cinnamon thiab zib ntab, koj tuaj yeem ntxiv cov tws qej thiab grated cheese rau lub porridge.
Ci qos yaj ywm nrog tshuaj ntsuab
Rau cov khoom noj ua kom qab thiab noj qab haus huv, koj yuav xav tau 10 feeb ntawm lub sijhawm dawb thiab lub microwave. Ntxuav cov qos yaj ywm, txiav lawv ib nrab thiab muab tso rau hauv lub microwave rau 10 feeb. Nco ntsoov cov qos yaj ywm tiav hauv daim tawv nqaij nrog rab rawg, ntsev, kua txob thiab nphoo nrog tshuaj ntsuab. Ntxiv butter thiab grated cheese yog qhov xav tau.
Omelet nrog nqaij qaib thiab txiv lws suav
Yeej ob peb lub qe nrog 100 ml ntawm mis nyuj, ntsev thiab kua txob. Quav cov txiv lws suav thiab nqaij qaib hau rau hauv lub tais tob. Npog txhua yam nrog cov qe sib tov. Muab tso rau hauv lub microwave rau 10 feeb.
