Txhua tus npau suav ntawm tus duab zoo nkauj, yuag thiab zoo, tsis hais hnub nyoog li cas thiab tub los ntxhais. Khoom noj khoom haus zoo yog ib qho ntawm cov ua tiav ntawm kev ua tiav.
Raws li koj paub, cov protein, cov rog, carbohydrates yog cov sib txuas uas ua kom ntseeg tau tias muaj qhov sib npaug ntawm cov haujlwm tseem ceeb ntawm txhua yam muaj sia. Ntawm cov khoom ua tiav saum toj saud, nws yog cov protein uas yooj yim tshaj plaws los ntawm lub cev, nws tso cai rau koj kom koj cov tawv nqaij, plaub hau, rau tes. Ntxiv nrog rau qhov tseem ceeb tshaj plaws ntawm lub tsev ua haujlwm, nws nce ntau zog tiv thaiv lub cev. Muaj ntau ntawm nws nyob rau hauv cov khoom ntawm ob qho tib si cog thiab tsiaj keeb kwm, uas tso cai rau koj mus rau pleasantly sib txawv zaub mov. Khoom noj muaj protein ntau tau dhau los ua neeg nyiam heev.
Qhov yooj yim los npaj nrog cov zaub mov muaj protein ntau yog cov zaub nyoos. Qee qhov ntawm lawv muab lub cev nrog kev poob siab ntawm cov calories, uas txhais tau hais tias lub zog tsim nyog. Qhov kev xaiv no zoo dua rau cov neeg uas muaj lub neej nquag, ncaws pob. Cov pab pawg thib ob saturates lub cev, tab sis tib lub sij hawm pab tswj qhov pom kev. Xws li hnub yoo mov yuav "nyiam" koj txoj hnyuv ntau heev.
Yog li, yog tias koj tau txiav txim siab poob phaus, cia li pib los pib hnub no. Hauv qab no yog qee qhov kev npaj rau cov pluas noj muaj protein tsawg.
Nqaij yog qhov tseem ceeb muaj
Cov nqaij qaib noj tau txiav txim siab tias yog cov nqaij ntshiv thiab zaub mov noj. Qhov no qab thiab muaj txiaj ntsig zoo ntawm cov protein zom tau yooj yim yog tam sim no muaj rau txhua tus. Qhov nyiam tshaj plaws ntawm lwm cov kev xaiv rau nqaij qaib nqaij yog nqaij qaib. Txhawm rau npaj cov zaub xam lav no, koj xav tau 100-150 grams ntawm cov puv ntim. Nws tuaj yeem raug txiav los yog maj mam simmered nyob rau hauv ib lub lauj kaub kib, ua ntej txiav mus rau hauv ib daim hlab. Ntxiv rau koj cov zaub uas koj nyiam: zaub cob pob, zaub paj, zaub paj, txiv lws suav. Txhua yam nws nyob ntawm koj nyiam thiab qab. Txhua cov zaub ntsuab yuav pleasantly dai qhov sib xyaw. Qhov kev sib xyaw ua ke no yog nplua nuj hauv fiber ntau thiab vitamins. Ib me ntsis txiv ntseej roj - thiab muaj protein ntau noj mov, nrog uas koj tuaj yeem pib kev sib ntaus rau koj tus naj npawb zoo tagnrho, npaj txhij.
Rau kev ua noj hauv tsev, lwm daim ntawv qhia classic yog qhov tsim nyog, muaj, ntxiv nrog rau nqaij qaib nqaij hau, nceb. Cov neeg qhua tau npaj ua ntej kib hauv cov roj txiv roj thiab sib xyaw nrog nqaij qaib thiab tshuaj ntsuab.
Raws li nqaij cov khoom xyaw rau cov zaub xam lav kev noj zaub mov noj, koj tuaj yeem siv 150 gram ntawm cov nqaij ntshiv hau, txiav ua tej daim. Cub ntawm kib nceb thiab 50 grams ntawm grated cheese yuav mus nrog nws zoo. Koj tuaj yeem sau cov zaub mov zoo li no nrog zaub mov tsawg-rog qaub cream. Nqaij nyuj nrog txiv lws suav thiab tshuaj ntsuab kuj yuav ua kom zoo ua ke.
Nqaij ntses
Cov nqaij nruab deg tau suav tias yog ib lub tsev khaws khoom ntawm cov protein. Cov xyaw ntawm xws li cov zaub xam lav tuaj yeem yog qwj nplais, cw, squid, oysters. Raus qhov sib tov ntawm cov khoom noj khov rau hauv cov dej npau, thiab tom qab ob feeb tshem tawm lub lauj kaub los ntawm kev kub. Nqaij nqaij ntses, ntxiv txiv lws suav, leeks, zaub xas lav, kua ntses me me. Cov txiaj ntsig tau pom tseeb.
Cov zaub xas uas nrov tshaj plaws yog zaub xam lav uas muab hlais nqaij squid thiab qe, zaub nrog zaub qab ntsev thiab zaub ntsuab uas muaj roj tsawg. Daim ntawv qhia yooj yooj yim no yuav xav tau 2 qe thiab 150 grams squid.
Ntses nyias
Tuna muaj cov roj ua kom muaj roj tsawg dua li txhua tus ntses. Nws cov nqaij yog qhov zoo tagnrho rau kev ua zaub mov noj protein. Koj tuaj yeem siv cov ntses kaus poom uas tsis tas muab roj ntxiv, lossis tseem zoo dua lub hau rhaub. Ib qho zoo ntxiv rau nws yuav yog taum lossis taum pauv, nrog rau dib, zaub ntsuab, arugula. Kho cov kev pab ntawm muaj ntxhiab sesame noob. Cov zaub mov no haum rau cov neeg xav kom poob phaus xws li noj su lossis ua hmo.
Zoo kawg curd
Txhua tus neeg, tej zaum, nco qab tias nws yog nyob rau hauv tsev me cheese uas muaj calcium thiab protein thiaj li tsim nyog rau lub cev. Yog li, cov khoom no zoo haum rau kev qhia zaub mov noj. Muaj tsuas yog ib qho mob - cov tsev me ntawm lub tsev cheese yuav tsum muaj cov ntsiab lus rog ntau dua li tsis tshaj 5%. Rau kev pab ntawm zaub xam lav, 150 grams yuav txaus. Peb txiav cov zaub, dib, lws suav, tswb txob, zaub ntsuab ib leeg los ntawm ib qho - muab cov zaub xam lav sib xyaw nrog ib qho me me ntawm cov carbohydrates. Ntsev me ntsis ntsev, thiab kefir tuaj yeem siv los ua cov hnav khaub ncaws. Nws muab tawm los ua cov khoom noj txom ncauj zoo kawg nkaus los yog npaj cov khoom noj ywj pheej.
Kev ua tiav ntawm kev ua kom yuag tuaj yeem hu ua kev sib xyaw ntawm tsev cheese, nqaij qaib xyaw thiab txiv lws suav. Feem ntau cov khoom xyaw yog muab tso rau qhov sib npaug. Cov nqaij siav thiab txiv lws suav yog txiav, sib xyaw nrog tsev cheese, nws yuav tsis muaj txiaj ntsig rau ntxiv me ntsis mov thiab carrots rau cov zaub xam lav.
Txiv Hmab Txiv Ntoo Lub Vaj Kaj Siab
Qhov no qhov qub salad yog zoo meej rau cov neeg uas muaj lub ntsej muag qab zib uas tau xav tob txog lawv daim duab. Tsis muaj kev ua kom yuam kev hauv nws txoj kev npaj. Tsuav cov txiv ntoo uas koj muaj nyob hauv tsev sib npaug zos. Zoo haum rau qhov no: txiv apples, pears, citrus txiv hmab txiv ntoo, txiv puv luj, ib qho twg. Qhov zam yog tsawb thiab txiv quav ntswv nyoos. Qee cov protein nyob hauv daim ntawv yogurt lossis tsis muaj rog rog kefir thiab tsis muaj qab zib.
Xav zoo tiag tiag txog qhov zoo kawg nkaus ntawm koj daim duab, nco ntsoov tias kev noj haus yuav tsum tsis txhob hloov pauv koj txoj kev ua neej ib txwm nyob, nws tsuas yog ib qho kev txwv ib pliag ntawm cov zaub mov. Sim ua kom nws muaj kev lom zem thiab tsis mob. Xav tias dawb rau caj npab koj tus kheej nrog cov lus qhia cov lus qhia ib kauj ruam zuj zus thiab tsim koj cov zaub mov txawv. Nco ntsoov tias cov protein ntau ua rau lub hnub nyoog nyuag zaub mov yog ua cov zaub mov noj ib leeg lossis ib qho ntxiv rau cov nqaij ntses lossis nqaij. Cov ntsiab lus ntau ntawm cov tais diav yog tsawg, thiab cov txiaj ntsig yog qhov loj. Xwm tau muab rau peb ntau yam khoom nrog rau cov protein uas yuav tsum tau muaj, thiab txij li cov zaub mov noj ua noj rau lawv cov kev npaj tau yooj yim thiab nrawm, nws raug nquahu kom siv cov tais diav no txhua hnub. Txawm hais tias qhov kho kub me ntsis ntawm qee yam khoom ua rau lawv khaws tag nrho lawv cov nqi. Nws yog qhov zoo uas yuav tau haus cov tais hauv cov lus nug nrog cov khoom noj muaj mis: kefir thiab fermented ci mis. Tsis zoo li mis, lawv muaj cov ntsiab lus lactose tsawg, uas txhais tau tias lawv tuaj yeem noj tau yam tsis muaj kev ntshai txog kev ua xua. Tab sis tsis txhob hnov qab tias kev oversaturation ntawm lub cev nrog cov nqaijrog tsuas yog qhov tsis zoo raws li nws tsis muaj.
