Yuav ua li cas kom poob niam mis niam yug tus niam txiv yam tsis muaj kev puas tsuaj rau tus me nyuam - zaub mov

Lub sij hawm ntawm pub niam mis rau ntau tus poj niam yog qhov nyuaj heev, thiab qhov no siv tsis tas rau kev ua muaj sia xwb, tab sis kuj yog yus lub cev. Mus nqa phaus ntxiv thaum cev xeeb tub, muaj ntau yam ua rau lawv poob qab thaum yug me nyuam, lawv tsis hnav lawv nyiam khaub ncaws. Thiab ces cov lus nug txog yuav ua li cas kom poob phaus ntawm leej niam leej niam leej twg tsis muaj teeb meem rau tus me nyuam ua pleev xim zoo, thiab cov khoom hauv koj li zaub mov yuav siv tau rau qhov no.

Dab tsi tuaj yeem muab tso rau hauv kev noj haus?

Yuav kom poob phaus, leej niam leej txiv yuav tsum tsim ib cov zaub mov, xws li tom zaub mov, tab sis tsuas yog qee qhov nta xwb. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev txwv tsis pub muaj kev txwv rau cov zaub mov tuaj yeem cuam tshuam cov ntsiab lus thiab cov khoom noj kom tsawg hauv cov mis.

Yog tsis muaj teebmeem rau kev noj qab haus huv, leej niam laus yuav poob qhov hnyav, xws li thaum noj cov zaub mov uas muaj ntau yam rog, thiab lub koom haum ntawm cov zaub mov tsis tu ncua me me. Tsis tas li ntawd, tsis txhob hnov ​​qab hais tias koj yuav tsum haus dej ntau ntau tseem yog dej (tsawg 2 liters rau ib hnub) thiab thaum lub sij hawm muab khoom qab zib thiab ncuav qab zib.

Ua li cas calories?

Txhua hnub xav tau rau tus poj niam uas pub mis niam yog 3,200 kcal, uas txhua hnub nws lub cev siv 500 kcal ntawm ib qho pub niam mis. Xws li cov calorie ntau ntau tsuas yog tsim nyog rau cov neeg uas tsis xav kom poob phaus, thiab tas yuav txo kom 2,800 calories ib hnub twg. Tsis hnyav rau leej niam leej niam leej txiv tsis muaj mob rau lub cev yuav ua rau cov khoom xws li: cov roj tsawg, nqaij qaib thiab ntses, cov khoom noj khoom haus kua muag, cov cereal nrog cov roj tsawg thiab cov zaub mov thiab cov txiv hmab txiv ntoo. Yog hais tias peb tham txog qhob cij, ces nws yog ntshaw kom noj xwb "nag hmo" thiab nyob rau hauv me me. Tsis tas li ntawd, koj yuav tsum tsis txhob tsim txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav nrog siab caloric cov ntsiab lus. Cov nqi ntawm cov khoom no yog:

• txiv tsawb - 1 daim;
• hnub tim - 3 lub hlis;
• raisins - 7 pieces;
• prunes - 3 Pcs.

Cov ntawv qhia zaub mov rau tus niam laus kom poob phaus, tuaj yeem zoo li no:

Kev Xaiv 1

Noj tshais: oatmeal porridge siav rau cov mis nyuj nrog cov roj rog ntawm 2.5%, nrog ntxiv ntawm raisins; cov tshuaj yej tsis muaj suab thaj nrog biscuit biscuit.

Tshais plua tshais: ib khob ntawm cov roj tsawg thiab cov txiv tsawb.

Noj su: kua zaub nrog meatballs los ntawm nyuj; ci nyob rau hauv ntawv ci nqaij qaib nrog zaub (qos yaj ywm, carrots, dos, peppers, cauliflower, zucchini); ib tug zaub xam lav ntawm Peking cabbage nrog carrots, hnav khaub ncaws nrog zaub roj; compote ntawm qhuav txiv hmab txiv ntoo.

Khoom txom ncauj: 1 qe, siav hauv ib lub "hnab" thiab ib qho mov ci.

Noj hmo: macaroni los ntawm hom nplej nrog stewed nqaij qaib siab; zaub xam lav los ntawm grated boiled beets nrog prunes ntxiv, seasoned nrog tsawg-rog yogurt; ib khob kua txiv.

Noj hmo: noj cov kua thiab tshuaj yej.

Kev Xaiv 2

Tshais: buckwheat porridge nrog ib lub me me ntawm butter; zaub xam lav ntawm grated carrots nrog ib tug kua, seasoned nrog tsawg-rog yogurt; tshuaj yej tsis muaj suab thaj.

Tshais pluas tshais: 1 khob mis nyuj, rog rog 2.5%, thiab cracker.

Noj su: kua zaub nrog cov qaib cov txwv thiab zaub (ua haujlwm nrog toast); ci luav nqaij nrog qos yaj ywm wedges; ib qho zaub xam lav npaj rau lub zog (zaub paj, zaub paj, zaub taum), hnav ris tsho nrog zaub roj thiab nphoo nrog croutons; compote ntawm qhuav txiv hmab txiv ntoo.

Khoom txom ncauj: 1 txiv duaj thiab 1 txiv tsawb.

Noj hmo: boiled nplej nrog dej ntses; zaub xam lav ntawm xiav cabbage nrog qe, hnav khaub ncaws 1 tbsp. ib spoonful ntawm 30% mayonnaise; ib khob kua txiv.

Lig cider: qis tsev me me cheese nrog hnub tim thiab cov khoom noj; herbal tshuaj yej.