Caij nplooj zeeg pib, thiab nrog nws lub caij ntawm mob khaub thuas thiab mob khaub thuas. Hnub ntawd qee hnub tshav ntuj, tab sis cov hmo thiab sawv ntxov twb tau txias heev, tseem muaj te. Txhawm rau tiv thaiv koj tus kheej thaum sawv ntxov thiab khaub thuas, nws tsim nyog noj mov ua ntej sov ua ntej tawm hauv tsev.
Nws tsis muaj qhov kev cia siab tias kev noj tshais yog pluas mov tseem ceeb tshaj plaws ntawm lub hnub. Tom qab kev pw tsaug zog ib hmos, lub cev xav tau cov khoom noj muaj txiaj ntsig, thiab kev npaj tshais kom zoo yuav muab lub zog rau peb ib hnub thiab ua kom lub cev muaj zog.
Dab tsi yuav tsum ua kom sov ib qho tshais zoo li?
Nyob rau lub caij nplooj zeeg-caij ntuj no, nws tsim nyog hloov rau sov tshais. Lub sijhawm no, txwv cov qhaub cij thiab khaub noom nrog mis nyuj txias, hloov lawv nrog khaub thuas nrog txiv ntseej (yog tias koj nyiam noj tshais qab) los yog porridge nrog zaub (yog tias koj nyiam qhuav qab thaum sawv ntxov).
Ua kom sov cov noj tshais
Lub hauv paus ntawm cov tshais no yuav tsum yog whole grains nyob rau hauv daim ntawv ntawm oatmeal, millet, buckwheat lossis quinoa. Cov nplej muaj tag nrho yog qhov uas muaj cov fiber ntau thiab ntau cov carbohydrates uas maj mam zom, ua kom koj cov ntshav qab zib nyob ruaj khov, thiab muab rau koj lub zog thoob ib tag kis.
Bo ce khaub noom los yog khaub noom nyob hauv dej, mis, lossis haus zaub. Los ntawm kev siv mis lossis haus dej qab zib, koj nce cov protein thiab calcium ntxiv hauv koj cov zaub mov. Ntxiv cov txiv hmab txiv ntoo qhuav xws li cov raisins, cov hnub tim, cov txiv duaj txiv ntoo qhuav, cov txiv cev, lossis plums rau cov zaub mov ua raws tau npaj lawm. Lawv yuav yog ib qho txiaj ntsig ntawm qab zib qab qab thiab lwm qhov ntawm cov tshuaj fiber thiab lwm yam. Figs yog qhov tshwj xeeb tshaj yog muaj calcium, thaum apricots tshwj xeeb tshaj yog muaj hlau. Koj tuaj yeem ntxiv cov txiv tsawb lossis lwm cov txiv ntoo tshiab.
Lwm qhov tseem ceeb noj tshais yog noob txiv thiab noob, uas yog qhov muaj cov rog zoo thiab cov zaub mov zoo li zinc, magnesium thiab hlau. Txhawm rau ua kom koj cov zaub mov sib txawv, siv ntau yam txiv ntoo (Walnut, hazelnuts, pecans, txiv maj phaub, noob txiv), thiab noob (taub dag, paj noob hlis, chia).
Cov khoom kawg tseem ceeb yog ua kom sov cov txuj lom. Thaum npaj cov zaub mov rau khaub noom, koj tuaj yeem ntxiv cov qhiav qhiav zoo, thiab nphoo nrog cov cinnamon thoob plaws pluas tshais. Cov txuj lom no ua kom sov thiab tua kab mob, txhawb lub zog tiv thaiv kab mob thiab tiv thaiv mob khaub thuas.
Cov khoom noj ua kom sov sov ua tshais
Koj tseem tuaj yeem npaj ua tshais sov hauv qhov savory version. Ib yam li cov khoom noj qab zib zoo, xaiv cov khoom ua nplej tag nrho xws li buckwheat, millet, barley, lossis quinoa. Los ntawm kev siv ntau yam ntawm cov zaub mov mis, koj tuaj yeem ua rau koj lub tshais txawv.
Thaum cov zaub mov ua noj ua noj, sim cov zaub rau hauv ib lub lauj kaub nyias. Qhov no tuaj yeem yog zaub cob pob, zaub paj, zucchini, zaub kav. Ntxiv cov txuj lom ua kom sov (xws li qhiav thiab turmeric) thiab tshuaj tua kab mob (oregano thiab marjoram). Do cov siav porridge nrog stewed zaub, koj tuaj yeem ntxiv ob peb dia ntawm lws suav puree.
Los ntawm kev ntxiv cov legumes rau koj noj tshais, koj nce cov protein thiab fiber ntau. Koj tuaj yeem ua zaub mov noj nrog kua mis, nrog siv cov taum hauv cov kaus poom (xws li cov taum dawb los sis liab), lossis ntxiv taum rho. Tso cov noob paj noob hlis, noob taub, lossis cov noob noob noob rau hauv ib lub phaj kom ntxiv cov rog zoo rau koj lub mov.
Lossis puas yog cov kua zaub ua tshais?
Txawm hais tias peb tsis koom nrog cov kua zaub nrog pluas tshais, tsis muaj dab tsi thaiv peb ntawm kev noj nws thaum ntxov. Yog tias koj tsis tuaj yeem noj su sov tom chaw ua haujlwm thiab cia siab rau qhaub cij lossis txiv hmab txiv ntoo, noj kua zaub rau tshais yog qhov kev daws zoo.
Xws li cov kua zaub yuav tsum muaj cov zaub, tseem nplej (ntau hom zaub mov), cov khoom noj (lentils, chickpeas, taum). Qhov no yuav ua rau nws muaj kev noj haus zoo, nplua nuj nyob hauv cov protein thiab carbohydrates.
Kua zaub tseem muaj qhov zoo uas koj tuaj yeem noj nws hmo ua ntej thiab cia li rov rhaub nws thaum sawv ntxov. Koj tseem tuaj yeem ua kua zaub ntau rau hnub so thiab cia kom khov rau hauv cov thawv me me kom koj npaj zaub mov npaj rau lub lim tiam.
Koj tuaj yeem ua dab tsi ntxiv?
Thaum sawv ntxov, peb feem ntau tsis muaj sijhawm ntau los npaj ua tshais thiab xaiv cov kev daws teeb meem sai, xws li cov qhaub cij lossis cereal nrog mis nyuj. Txhawm rau kom sai thiab txhim kho kev npaj ntawm kev noj tshais sov, nws tsim nyog los npaj peb yuav noj thaum yav tsaus ntuj thiab sau txhua yam khoom xyaw tsim nyog (txiv ntoo, noob, txiv hmab txiv ntoo, cov txuj lom) nyob hauv ib qho chaw. Cov tswv yim tshiab thiab cov zaub mov txawv yog tsim nyog sim thaum hnub so thaum peb muaj sijhawm ntau.
