Feem ntau cov nutritionists niaj hnub tau tuaj yeem txiav txim siab tias ib txoj cai paub txog tag nrho cov neeg tsis zoo - tsis txhob noj tom qab 6 teev tsaus ntuj, yog qhov tseeb tsis muaj tseeb. Lub sij hawm ntev los ntawm kev yoo mov , uas tawm los ntawm kev noj haus no, ua rau tsis zoo rau kev noj qab haus huv. Yog li, tsis txhob noj hmo rau tus yeeb ncuab, nrog kev poob phaus koj tsuas yog yuav tsum xaiv cov zaub mov txawv rau txoj kev noj mov.
Zaub mov txawv rau ib hmo thaum poob phaus
Noj hmo yuav tsum yog 20-30% ntawm calorific nqi ntawm tag nrho cov khoom noj txhua hnub. Nyob ntawm seb hom khoom noj lossis lub cev tsis muaj zog, koj tuaj yeem xaiv cov protein los yog protein-carbohydrate rau noj hmo. Rau qhov hnyav tshaj protein ntau yog ib qho khoom noj, zaub mov txawv xws li cov nqaij ntshiv thiab nqaij ntses, nqaij nruab deg, qe, khoom noj khoom haus thiab qaub-mis nyuj.
Muaj ntau yam zaub mov txawv rau noj pluag noj rau lub cev tsis raws li cov tsev cheese, qhov ntau ntawm cov uas yog qhov dav, los ntawm cov tsev cheese nrog txiv hmab txiv ntoo, tshuaj ntsuab los sis yogurt kom qab casseroles.
Casserole los ntawm tsev cheese nrog prunes
Cov khoom xyaw:
- tsev cheese yog tsawg-rog - 200 g;
- qe dawb - 1 daim;
- prunes yam uas tsis muaj pips - 5-6 pcs.;
- ntsev, piam thaj, zib mu - mus saj.
Npaj
Faib lub lwg, nws zaum heev qhuav. Tsev cheese nrog prunes chop nyob rau hauv ib tug blender. Ntxiv cov protein. Tsev cheese cheese muab tso rau hauv ib qho pwm thiab muab tso rau hauv ib lub preheated rau 180 degrees qhov cub. Ci rau 25-30 feeb.
Protein Pizza
Cov khoom xyaw:
- qe dawb - 8 pcs;
- hom qoob mog bran - 1 tbsp. diav;
- grated tsawg calorie cheese (Parmesan) - 3 tbsp. dais;
- Zaub (tsuas yog qos yaj ywm) thiab spices - mus saj.
Npaj
Zaub (carrots, dawb cabbage los yog cauliflower, kohlrabi) boil los yog steamed. Proteins yeej maj mam nrog xua, txhuv thiab ntsev. Proteins ncuav qhov sib tov rau hauv ib lub tais thiab muab tso rau hauv ib lub microwave thiab muab qhov kub ntawm 600 degrees, timer yog 5 feeb. On to top ntawm proteins ci ci nteg lub sliced zaub , sprinkle nrog grated cheese on to top.
Tsawg-calorie noj tshuaj noj rau qhov hnyav - okroshka rau kefir
Cov khoom xyaw:
- boiled nqaij qaib fillet - 50 g;
- radish - 5-6 pieces;
- qaus - 2 pieces;
- qe - 1 daim;
- boiled cauliflower - 100 g;
- qej cloves, ntsuab dos thiab nplooj ntsuab;
- tsawg-rog kefir.
Npaj
Txiav lub fillets rau hauv me me cubes, txiav cov zaub rau hauv slices. Ncuav qhov sib tov nrog kefir, ntsev thiab mix. Yog hais tias xav tau, ib lws suav thiab ib qho qos yaj ywm muaj peev xwm muab ntxiv rau hauv daim ntawv qhia, tab sis nws yog ib qho tsis tsim nyog siv cov zaub no rau noj hmo.