5 txoj hauv kev kho mob hauv tsev rau kab mob pob txha

Zoo Siab

• 1. Papaya smoothie nrog yogurt
• 2. Cov kua txiv cashew
• 3. Cov kua txiv cranberry
• 4. Papaya smoothie nrog noob hnav
• 5. Cov dej kua txiv thiab kua txiv ua poov xab

Qee qhov kev xaiv zoo rau kev kho mob hauv tsev rau pob txha caj qaum yog cov vitamins thiab kua txiv npaj nrog txiv hmab txiv ntoo nplua nuj hauv calcium xws li cashew, blackberry lossis papaya.

Txha caj qaum yog ib qho mob ntev thiab mob siab rau cov pob txha, nws tshwm sim ntau dua tom qab lub cev ntas tag thiab nws cov tsos mob tseem ceeb yog mob hauv cov pob txha, qis qhov siab thiab txawm tias qhov tshwm sim ntawm pob txha lov uas yuav tshwm sim txawm tias ntog tsawg dua. Kawm paub ntau ntxiv txog tus kab mob thiab vim li cas nws tshwm sim.

Txawm hais tias nws tsis pom zoo kom siv xwb no cov zaub mov txawv hauv tsev los kho cov txha, lawv yog ib qho kev kho zoo tshaj.

1. Papaya smoothie nrog yogurt

Cov tshuaj kho mob hauv tsev zoo rau pob txha yog lub txiv kab ntxwv thiab papaya vitamin vim nws muaj ntau nyob rau hauv calcium thiab vitamin D uas yog cov as-ham tseem ceeb hauv pob txha noj qab haus huv. Txiv kab ntxwv thiab txiv kab ntxwv nyob hauv ob peb cov txiv ntoo uas muaj cov calcium zoo.

Cov khoom xyaw

• 1 yogurt kawm ntxiv nrog cov vitamin D;
• 1 daim me me hlais cov kua txiv kab ntxwv (30g);
• ib nrab ib khob kua txiv kab ntxwv;

Npaj hom

Muab cov khoom xyaw tso rau hauv rab thiab mam li haus.

Cov vitamin no muaj ntau ntawm fiber ntau thiab yog li nws tseem tuaj yeem muaj cov nyhuv ua kom tsaug zog.

2. Cov kua txiv cashew

Kua txiv cashew kua txiv zoo rau kev mob pob txha vim tias cov txiv ntoo no muaj ntau calcium, uas yuav pab ua kom cov pob txha muaj zog.

Cov khoom xyaw

• 3 casyws;
• 400 ml dej;
• suab thaj qab zib rau saj.

Npaj hom

Muab txhua yam tso rau hauv rab thiab mam li haus nws.

3. Cov kua txiv cranberry

Cov kua txiv cranberry kuj ua tau zoo rau kev mob txha caj qaum vim nws tseem nplua nuj calcium, uas yuav pab txuag cov pob txha thiab hniav.

Cov khoom xyaw

• 200 g ntawm blackberry.

Npaj hom

Dhau lub blackberries dhau los ntawm centrifuge thiab haus kua txiv tam sim ntawd tom qab. Yog tias koj pom tias qhov sib xws ntawm cov kua txiv tau ua rau tuab heev, ntxiv ½ khob dej thiab do zoo.

Ntxiv rau kev tiv thaiv kab mob hauv pob txha, blackberries muaj ntau nyob rau hauv beta-carotene thiab vitamin A thiab C, tiv thaiv kev laus ua ntej thiab muab kev noj qab haus huv tawv nqaij thiab plaub hau.

4. Papaya smoothie nrog noob hnav

Lwm qhov zoo tshaj plaws hauv tsev ua los tiv thaiv kom tsis txhob txhaws yog papaya vitamin nrog noob hnav, vim tias ob qho khoom xyaw no muab calcium rau hauv lub cev. Ntxiv rau, noob hnav yog omega 3, uas, raws li qee qhov kev tshawb fawb, tuaj yeem muaj qhov cuam tshuam zoo rau cov pob txha noj qab haus huv.

Cov khoom xyaw

• 2 diav ntawm noob hnav;
• 200 mg ntawm papaya;
• ½ l dej thiab zib ntab rau saj.

Npaj hom

Yeej txhua yam nyob rau hauv rab kom txog rau thaum koj tau txais kev sib xyaw homogeneous. Yuav kom ntseeg tau tias txhua qhov txiaj ntsig ntawm qhov vitamin no, nws raug nquahu kom haus 2 khob ntawm qhov tshuaj tiv thaiv hauv tsev no txhua hnub.

5. Cov dej kua txiv thiab kua txiv ua poov xab

Cov khaub thuas dej thiab cov txiv kab ntxwv yog qhov zoo tshaj plaws ntawm calcium, txawm li cas los xij thaum ua ke nrog npias poov xab, cov kua txiv muaj cov txiaj ntsig zoo, vim nws pib muaj tsis tsuas yog muaj calcium, tab sis kuj muaj lwm yam minerals uas tseem ceeb rau kev ntxiv dag zog rau cov pob txha, xws li phosphorus thiab magnesium, pab txhawm rau tiv thaiv kab mob hauv.

Cov khoom xyaw

• 2 lub ceg ntoo;
• 200 mL ntawm cov kua txiv kab ntxwv;
• 1 tablespoon ntawm breer lub poov xab.

Npaj hom

Muab tag nrho cov khoom xyaw tso rau hauv rab thiab mam li haus.

Ntxiv rau cov zaub mov noj, kev tawm dag zog lub cev kuj tseem ceeb heev kom ntseeg tau tias kev nkag los ntawm cov calcium hauv cov pob txha, kawm lwm yam kev qhia hauv video hauv qab no kom koj cov pob txha ib txwm muaj zog: