Tus Sau: Charles Brown
Hnub Kev Tsim: 1 Lub Ob Hli Ntuj 2021
Hloov Hnub: 20 Lub Kaum Ib Hli Ntuj 2024
Anonim
noj mov Thiab  niam dab laug  tham ib cov ntsiab lus tseem ceeb heev22/07/2021
Daim Duab: noj mov Thiab niam dab laug tham ib cov ntsiab lus tseem ceeb heev22/07/2021

Zoo Siab

Cov lus ntawm Cov Ntsiab Lus Noj Cov zaub mov coj tau tus qhab nia rau txhua qhov khoom noj, uas yuav tsum tau ntxiv thoob plaws ib hnub kom txog thaum tag nrho cov ntsiab lus tso cai hauv cov zaub mov poob phaus tau mus txog. Ua daim ntawv suav no nws yog qhov tseem ceeb rau koj xam seb koj yuav noj tau ntau npaum li cas nyob rau ntawm txhua pluas noj, vim tias nws tsis raug tso cai kom dhau qhov qhab nia tag nrho rau hnub ntawd.

Yog li, nws yog qhov yuav tsum muaj lub rooj ntawm cov ntsiab lus ntawm cov zaub mov kom sab laj thaum twg koj muaj zaub mov noj lossis npaj cov zaub mov ntawm lub hnub, sib xyaw cov zaub mov kom cov ntsiab lus tso cai noj zaub mov zoo thiab uas pab hauv kev poob phaus. Saib yuav ua li cas los suav tag nrho cov ntsiab lus tau hauv ib hnub.

Pawg 1 - Cov zaub mov raug tso tawm

Cov pab pawg no yog tsim los ntawm cov zaub mov uas tsis muaj cov calories, yog li lawv tsis suav cov ntsiab lus nyob hauv cov zaub mov thiab tuaj yeem noj thaum lub hnub yuav xav tau. Hauv pawg no yog:


  • Cov zaub: zaub ntsuab, zaub dej, celery, zaub xas lav, kelp, almond, caruru, chicory, kale, Zaub pob, fennel, endive, spinach, beet nplooj, jiló, gherkin, turnip, dib, kua txob, radish, zaub qhwv, arugula, zaub, taioba thiab txiv lws suav;
  • Cov khoom noj: ntsev, txiv qaub, qij, vinegar, ntsuab tsis hnov ​​tsw, kua txob, nplooj Bay, mint, cinnamon, cumin, nutmeg, curry, tarragon, rosemary, qhiav thiab horseradish;
  • Cov dej qab zib tsawg: kas fes, teas thiab txiv qaub kua txiv tsis muaj qab zib lossis dej qab zib nrog cov qab zib, cov dej qab zib thiab dej haus;
  • Cov piam thaj tsis muaj piam thaj thiab khaub noom.

Cov zaub hauv cov pab pawg no tuaj yeem siv los ua kom nce qhov ntau ntawm cov zaub mov noj thiab coj tau ntau satiety, vim lawv tau nplua nuj hauv cov tshuaj fiber.

Pawg 2 - Zaub

Txhua 2 daim puv ntawm cov zaub hauv cov pab pawg no suav txog 10 lub ntsiab lus ntawm cov khoom noj muaj, thiab lawv yog: taub, zucchini, artichoke, asparagus, txaij, beet, zaub cob pob, xyoob tua, taum hlav, dos, chives, carrots, chayote, nceb, pob zaub paj, taum pauv tshiab, lub siab xib teg, okra thiab taum ntsuab.


Pawg 3 - Nqaij thiab qe

Ib qho kev pabcuam ntawm cov nqaij yog qhov nqi nruab nrab ntawm 25 cov ntsiab lus, nws yog qhov tseem ceeb kom them sai sai rau qhov ntau ntawm txhua hom nqaij:

Khoom NojFeemCov ntsiab lus
Qe1 UND25
Quail qe4 UND25
Cov nqaij qe1 qhov nruab nrab UND25
Nyob kas poom tuna1 col ntawm kua zaub25
Nqaij nyuj av2 col ntawm kua zaub25
cov nqaij qhuav1 col ntawm kua zaub25
Tawv nqaij qaib ceg1 UND25
Pob tw los yog Filet Mignon100 g40
Nqaij nyuj ci100 g70
Nqaij npuas tsuav100 g78

Pawg 4 - Mis, tshij thiab nqaij rog

Cov pab pawg no suav nrog mis, cheeses, yogurts, butter, roj thiab roj, thiab lawv cov qhab-nees yuav txawv raws li qhia hauv qab no:


Khoom NojFeemCov ntsiab lus
Tag nrho cov mis200 ml lossis 1.5 col ntawm kua zaub42
Skimmed mis200 ml21
Tag nrho yogurt200 ml42
Kab Npauj1 col ntawm tshuaj yej ntiav15
Roj lossis txiv roj roj1 col ntawm tshuaj yej ntiav15
Mis nyuj khov1.5 col ntawm tshuaj yej15
Ricotta1 daim loj25
Minas cheese1 nruab nrab daim25
Mozzarella cheese1 daim hlais25
Cov tshuaj pleev cheese2 col ntawm khoom qab zib25
Parmesan1 col ntawm kua zaub ntiav25

Pawg 5 - Cereals

Cov pab pawg no suav nrog cov khoom noj xws li mov, nplej zom, taum pauv, oats, qhob cij thiab tapioca.

Khoom NojFeemCov ntsiab lus
Siav siav2 col ntawm kua zaub20
Rolled oats1 col ntawm kua zaub20
Lus Askiv qos1 qhov nruab nrab UND20
Qab zib1 qhov nruab nrab UND20
Cov kab nrib pleev lee tawg3 UND20
npawg tooj1 nruab nrab daim20
Hmoov nplej2 col ntawm kua zaub20
Cov luas1 col ntawm kua zaub20
Taum, taum paj, lentils4 col ntawm kua zaub20
Siav mij1 khob dej tshuaj yej20
Loaf mov ci1 daim20
Fabkis khob cij1 UND40
Tshuaj Txiv Neej2 col ntawm kua zaub ntiav20

Pawg 6 - Txiv Hmab Txiv Ntoo

Cov lus hauv qab no qhia cov naj npawb ntawm cov ntsiab lus rau txhua qhov txiv ntoo:

Khoom NojFeemTaw tes
Pineapple1 daim me me11
Pov Lis2 UND11
Nyiaj tsawb1 qhov nruab nrab UND11
Qaub1 me UND11
Txiv kab ntxwv1 me UND11
Kiwi1 me UND11
Kua1 me UND11
Papaya1 daim me me11
Txiv nkhaus taw1 me UND11
Phom nyuj1 UND11
Txiv hmap12 UND11

Qhov zoo thiab qhov tsis zoo

Cov khoom noj zoo no muaj qhov zoo uas tso cai rau kev noj ntawm txhua yam zaub mov, suav nrog qab zib thiab dej qab zib, tab sis tsuav yog cov qhab nia txwv tau ib txwm hwm. Qhov no tseem yuav pab kom nyob ruaj khov hauv cov zaub mov kom ntev dua, raws li kev muaj peev xwm haus cov caloric thiab cov zaub mov qab qab coj tau ib qho kev xav uas tsis yog txhua yam kev lom zem uas cov zaub mov nqa yuav ploj.

Txawm li cas los xij, nws qhov tsis zoo yog tias qhov tseem ceeb ntawm kev noj zaub mov tsuas yog ua rau cov calories kom tag nrho, tsis yog ib txoj kev uas ib tus neeg kawm paub kom muaj kev noj zaub mov kom zoo, txhawb qhov kev noj zaub mov kom zoo dua qub thiab kom muaj cov zaub mov muaj txiaj ntsig txhua hnub.

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