Tias koj cov haujlwm tsis khib!
1. Cov qe
Proteins thiab carbohydrates - qhov no yog qhov koj xav tau tom qab lub cev ua haujlwm nyob hauv thawj qhov chaw. Qe muaj protein ntau. Hauv ib lub qe, 70 calories thiab 6.3 grams protein. Thiab qhov no yog ib qho ntawm ob peb cov khoom uas muaj cov vitamin D. Tab sis tsis xav tias cov qe thiab siav qe yog sib npaug zos. Nws yog kev kho cua sov uas txhawb nqa qhov zoo ntawm cov protein!
2. Tsos
Kinoa yog ib lub cereal, uas yog ib qho zoo heev ntawm carbohydrates. Xim av txhuv yog ib lub zoo haum, tab sis nws tsis muab piv rau cov uas muaj hauv cov vitamins kinoa thiab cov kev pab cuam. Tsis tas li ntawd, nws muaj protein ntau thiab fiber ntau tshaj li xim av txhuv. Thiab lub sijhawm ua haujlwm yog tsawg dua!
Tom qab kawm tiav, koj tuaj yeem noj porridge los ntawm cov yeeb yam. Ua li no, cov yeeb yaj kiab yuav tsum muab yaug kom yaug thiab soaked rau ob peb xuab moos, yog tias koj xav tau ib qho softer thiab qab ntxiag. Yuav txhim khu lub saj, nws tau raug rho tawm haujlwm hauv ib lub lauj kaub rau 5 feeb. Rau ua noj ua haus rau 1 khob kinoa noj 2 khob dej, noj rau 15 feeb.
3. kua txiv kab ntxwv
Es tsis txhob haus dej haus, haus ib khob kua txiv kab ntxwv! Ntxiv rau cov vitamin C, cov ntsiab lus ntawm cov potassium hauv nws muaj ntau dua nyob rau hauv qhov paub haus rau kev ua si, uas yuav tsum tau consumed ntev kev kawm, thiab tsis tom qab lawv. Cov tshuaj qej no yog ib qho tseem ceeb ntawm cov roj ntsha uas pab lub cev rov qab ua kom dej txaus. Txiv kab ntxwv kua txiv kuj zoo heev rau cov protein cocktails.
4. Kefir
Kefir yog haus dej haus tau los ntawm cov kab mob ntawm cov kab mob lactic acid. Cov neeg pib mus yuav nws ntau, thiab tsis yog tsis muaj dab tsi! Hauv tas nrho, ib khob ntawm kefir muaj 11-14 grams ntawm cov roj ntsha zaub mov, uas tsis yog ua rau hauv lub cev. Mis nyuj khov mis yog qhov tseem ceeb rau kev tswj cov leeg nqaij thiab kom poob sai sai. Txij li rau kefir yog characterized los ntawm ib qho tsis hnov tsw, uas koj yuav tsum tau siv rau, no haus tau ua ke nrog txiv hmab txiv ntoo, cereal thiab whey protein.
5. Tsawb
Bananas muaj ntau "zoo" carbohydrates, uas tsim nyog tom qab kev cob qhia. Cov vas nthiv carbohydrates no pab kom cev tsis tuaj yeem glycogen thiab, vim li ntawd, cov nqaij ntshiv puas lawm. Thiab tsawb yog nplua nuj nyob rau hauv poov tshuaj
.6. Ntses liab
Nws tsis yog tsuas muaj ntau ntawm cov protein, tab sis nws kuj muaj Omega-3, uas muaj kev cuam tshuam cov nyhuv. Qhov no yuav ua kom cov nqaij ntshiv thiab txhim kho koj qhov kev ua tau zoo!
7. Kev nyuaj siab
Cov me ntsis berries yog ib qho zoo antioxidant! Raws li kev tshawb fawb qhia, blueberries pab rov kho lub dag lub zog peb zaug sai dua tom qab muab kev cob qhia.
8. Pita los ntawm wholemeal hmoov thiab hummus
Cov zaub mov no yuav hloov tau cov nqaij, thiab nws tsis yooj yim rau nws noj.
Hummus yog tsim los ntawm chickpeas thiab muaj ob leeg proteins thiab carbohydrates. Thiab qeeb carbohydrates muaj nyob rau hauv pita yuav yooj yim zog tom qab hnyav lub cev ce!
Cov khoom xyaw rau cov kab mob ua npua :
- qhuav chickpeas - 300 g,
- noob hnav noob - 30-100 g (mus saj),
- zir - 0.5 teaspoon,
- qej - 2-3 cloves,
- txiv qaub kua txiv - 4-7 tablespoons (mus saj),
- txiv roj roj,
- ntsev.
Daim ntawv qhia:
- Chickpeas yuav tsum tau ntxuav thiab soaked nyob rau hauv kom ntau ntawm cov dej rau 12 xuab moos.
- Ncuav chickpeas nrog dej tshiab (tsis txhob ntsev!) Thiab ua noj rau li 2 teev (chickpea yuav tsum ua mos heev).
- Nrog npaj txhij chickpea, ua ke cov broth nyob rau hauv ib qho nyias lub tais thiab cia nws.
- Nyob rau hauv ib lub frying qhuav frying, ncuav nyob rau hauv lub sauce thiab roast rau 2-3 feeb, kom txog thaum uas ib lub teeb aroma tshwm. Hliv lub zircon mus rau hauv ib lub kasfes grinder thiab grind nws.
- Tom qab ntawd ncuav lub sesame rau hauv ib lub lauj kaub frying, maj mam Fry kom txog thaum lub teeb golden nyob rau hauv cov xim thiab ib tus ntxhiab tsw qab. Qeeb lub suab thaj thiab chop nws nyob rau hauv ib tug kasfes grinder.
- Powdered sesame noob rau hauv ib rab. Ntxiv cov qoob loo qij txha, qee cov kua ntsev thiab txiv roj roj. Zom nws.
- Ntxiv chickpeas, mash.
- Ncuav lub broth mus rau hauv lub tais ntawm blender thiab grind kom txog thaum uas tus.
9. Cov txiv hmab txiv ntoo qhuav thiab ceev
Yog los ntawm kev cob qhia, nws yog ib qho ua tau los txhawb nqa los ntawm ib tug puv tes ntawm qhuav txiv hmab txiv ntoo thiab neeg rau, nplua nuj nyob rau hauv sai proteins thiab carbohydrates. Soybeans yog tshwj xeeb tshaj yog tseem ceeb rau lub tsev lub zog loj - ib nrab ib khob ntawm taum muaj 34 grams protein.
10. Pineapples
Nyob rau hauv pineapples muaj bromelain - ib qho anti-inflammatory enzyme ntawm cov nroj tsuag keeb kwm, uas heals bruises, sprains thiab qog. Tsis tas li ntawd, lawv muaj vitamin C - ib qho tseem ceeb heev uas cuam tshuam cov ntaub so ntswg.
11. Sweet potatoes (qos yaj ywm)
Ntxiv rau cov ntsiab lus siab carbohydrate, cov qos yaj ywm muaj ntau cov vitamins thiab macro hais, xws li vitamins B6, C, D, thiab potassium thiab magnesium.
12. Kiwis
Nyob rau hauv kiwi, ib tug high school cov ntsiab lus ntawm cov vitamin C thiab poov tshuaj. Cov txiv hmab txiv ntoo no kuj yog ib qho ntawm cov tshuaj tua kab mob antioxidants, uas pab nrog mob mob hauv cov leeg. Thiab ib me ntsis ntxeev: tsis txhob muab pov lub tev - nws muaj txawm ntau pab tau tshaj li nyob rau hauv lub pulp!
13. Dej
Tej zaum nws yuav pom tseeb rau koj, tiam sis tsis haus txaus yog ib qho yuam kev thaum ua kev ua si. Ua kom zoo thiab muaj zog ntawm koj lub cev, koj yuav tsum tau ua kom tiav txhua plab pob nrog ib khob dej.
14. Qhov tseem ceeb tshaj plaws: noj dab tsi!
Koj siv ntau lub zog thaum kev cob qhia. Yog tias koj tsis tuaj yeem ua rau ob peb xuab moos, cov nqaij ntshiv yuav tsis zoo rov qab, thiab tag nrho koj txoj haujlwm yuav mus rau ib yam dabtsi. Yog li, txhua yam khoom noj txom ncauj zoo dua li qhov ua tsis tiav khoom noj khoom haus!