Dab tsi los noj kom plam lub plab
Zoo Siab
- Cem quav zaub mov
- Cov lus qhia txhawm rau tiv thaiv cem quav
- Noj zaub mov txawv tawm tsam cem quav
- Persimmon nrog txiv kab ntxwv
- Txiv kab ntxwv nrog papaya
- Omelet txhawm rau xoob txoj hnyuv
Cem quav kev txhawb nqa ua kom lub plab zom mov ua haujlwm, ua kom lub plab zom mov ntxiv thiab txo lub plab hloov zuj zus. Qhov kev noj haus no yog ua raws li cov khoom noj muaj fiber ntau thiab dej, uas ua ke ua kev txhim kho thiab tshem tawm cov quav.
Haus tsawg kawg 1.5 mus rau 2 litres dej lossis tshuaj yej tsis muaj qab haus nyob hauv ib hnub yog qhov tseem ceeb vim tias tsis muaj dej tso quav yuav lub cev qhuav dej thiab daig hauv plab hnyuv, ua rau cem quav. Ntxiv rau, ua qee yam kev tawm dag zog zoo li taug kev lossis da dej ua rau lub plab "tub nkees" ua rau nws ua haujlwm ntau dua.
Nws tseem yog ib qho tseem ceeb kom nco ntsoov tias kev siv laxatives yog qhov muaj teeb meem thiab ntxiv rau txoj hnyuv, ua rau nws ua hauj lwm nkaus xwb nrog kev siv tshuaj.
Kev nce ntawm kev noj cov zaub nyoos
Ntxiv cov noob rau yogurts thiab zaub nyoosCem quav zaub mov
Hauv qab no yog ib qho piv txwv ntawm cov ntawv qhia zaub mov uas pab txhawm rau tiv thaiv cem quav.
| Khoom txom ncauj | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais | Skimmed mis nyuj nrog mis kas fes tsis zoo + tag nrho cov qhob cij nrog cov txuj lom ricotta | Kua mis nyeem qaub nrog probiotics + 5 wholemeal ci nrog butter + 1 daim ntawm cov txiv ntseej | Skimmed mis + tag nrho lis cereals |
| Noj tshais | 1 txiv moj coos + 3 walnuts | 1 daim ntawm papaya + 3 lub txiv ntseej | 3 prunes + 4 Maria qhaub noom |
| Noj su noj hmo | Grilled nqaij qaib nrog soob ntses + 4 col xim av kua zaub ci + zaub nyoos nrog cov chickpeas + 1 txiv kab ntxwv | Cov nplej zom taum pauv (siv cov nplej zom wholegrain) + tsuav nqaij ricotta tsaj + ntsuab xas lav + 1 nplawm | Zaub kua zaub nrog chickpeas + 1 kua nrog tev |
| Noj su txom ncauj | Kua mis nyeem qaub nrog probiotics + 5 maria cov khaub noom | Avocado smoothie (siv mis nyuj tawv) | Kua mis nyeem qaub nrog probiotics + 1 cov ncuav mov ci nrog cheese |
Thoob plaws hnub koj yuav tsum haus 2 liv dej, kua txiv ntuj los sis tshuaj yej yam tsis muaj qab zib.
Cov lus qhia txhawm rau tiv thaiv cem quav
Ntxiv rau kev noj haus muaj fiber ntau thiab dej, nws kuj tseem ceeb rau kev tiv thaiv cem quav:
- Zam kev noj zaub mov uas muaj suab thaj ntau, xws li dej qab zib, khoom qab zib, chocolate thiab khoom qab zib;
- Zam kev ntxiv cov piam thaj rau cov kua txiv, teas, coffees thiab mis;
- Zam kev noj zaub mov kib, mov ci, ntim khoom txom ncauj thiab khoom noj sai;
- Xum cov mis nyuj skimmed thiab derivatives;
- Txheeb xyuas txoj kev noj zaub thiab txiv hmab txiv ntoo uas tsis tau txiav txim siab;
- Ntxiv cov noob xws li flaxseed thiab noob hnav hauv yoghurts thiab zaub nyoos;
- Ua lub cev qoj ib ce tsawg kawg 3 zaug hauv ib lub lis piam;
- Mus rau chav dej thaum twg koj hnov zoo li nws, vim tias tuav nws zoo li quav tawv.
Nws tseem ceeb heev kom nco ntsoov tias tus neeg mob cem quav yuav tsum noj tshuaj laxa xwb raws li kev kho mob, vim tias hom tshuaj no tuaj yeem ua rau mob plab hnyuv, txo plab hnyuv thiab ua kom quav tawv.
Tshawb xyuas seb yam khoom noj twg ua rau ua thiab qhov twg hnyuv cov hnyuv tawm
Noj zaub mov txawv tawm tsam cem quav
Persimmon nrog txiv kab ntxwv
Cov khoom xyaw
- 3 persimmons
- 1 khob kua txiv kab ntxwv
- 1 tablespoon ntawm flax noob
Npaj hom
Tom qab ntxuav thiab tshem cov noob, muab cov persimmons tso rau hauv rab ua ke nrog cov kua txiv kab ntxwv thiab ua kom zoo, tom qab ntawd ntxiv cov flaxseed thiab qab zib rau saj. Tus neeg cem quav yuav tsum haus cov kua txiv no 2 zaug ib hnub, rau 2 hnub, kom tso cov hnyuv tawm.
Txiv kab ntxwv nrog papaya
Cov khoom xyaw
- 2 txiv kab ntxwv ntawm txiv kab ntxwv nrog bagasse
- 1/2 papaya
- 2 prunes
- 1 tablespoon ntawm hom qoob mog
- 1 khob dej
Npaj hom
Yeej txhua lub txiv hmab txiv ntoo hauv rab nrog dej thiab ntxiv cov nplej ua xua. Ntawm qhov kawg koj tuaj yeem tso nws nrog zib ntab lossis stevia sweetener.
Cem quav yog qhov zoo li quav tawv qhuav, hauv cov khoom me me, thiab mus rau ob peb hnub yam tsis mus rau chav dej. Qhov kev tsis zoo no cuam tshuam rau txhua tus neeg, thiab thaum tseem muaj kev tawm dag zog, haus dej thiab noj haus fiber ntau txhua hnub qhov teeb meem tseem niaj hnub, koj yuav tsum mus cuag kws kho mob tshawb nrhiav lwm yam ua rau muaj mob.
Omelet txhawm rau xoob txoj hnyuv
Daim ntawv qhia omelet cem quav no yog cov lus qhia ua kom zoo thiab ua kom cov zaub mov muaj txiaj ntsig nrog lub taub dag paj thiab noob.
Cov khoom noj muaj txiaj ntsig ntau hauv cov noob omelette, uas yuav tsum tau txais kev pab nrog cov zaub xam lav, pab txhawb kom muaj zaub mov ntau nyob hauv cov vitamins thiab kuj muaj nyob hauv cov fibers kom ua rau lub plab zom mov.
Cov khoom xyaw
- 3 lub taub dag paj
- 2 lub qe
- 1 tablespoon ntawm hmoov
- 30 g ntawm tws dos
- ntsev thiab zaub txhwb qaib kom saj
Npaj hom
Ua kom lub omelette no, yeej 2 lub qe qe thiab ntxiv lub qe qe, sib xyaw ua ke nrog rab rawg lossis whisk thiab ntxiv rau lwm cov khoom xyaw, sib tov maj mam muab.
Tso cov roj kib nrog roj me me thiab ib me nyuam diav ntawm butter los sis margarine ntawm qhov hluav taws kub, tsuas yog mus rau roj hauv qab. Sai li qhov kub dhau lawm, muab qhov sib tov tso rau hauv kib thiab ua kom kub dua. Nrog kev pab ntawm ib lub phaj, tig lub omelet tom qab 3 feeb thiab cia lwm 3 feeb kib. Lub sijhawm yuav txawv nyob ntawm yias thiab siv hluav taws.
Thaum muab garnish nrog 15 gram ntawm cov noob taub dag thiab lub paj ua paj. Cov pluas noj no rau ob yog ua tiav nrog zaub xam lav ntawm zaub xas lav, lws suav, zaub ntug hauv paus, pob kws thiab kua txiv.
Kev Xaiv Ntawm Cov Nyeem
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