Cov Khoom Noj Khoom Haus Qhia txhua 3-4 teev los tswj cov qib kev pom ntawm cov ntshav zoo thiab muaj kev lom zem thoob plaws hnub ua haujlwm. Tsis tsuas yog cov zaub mov tseem ceeb yog qhov tseem ceeb, tab sis kuj khoom noj txom ncauj - lawv kuj yuav tsum saturate koj thiab tswj hwm lub macro thiab kab kawm tsim nyog rau lub cev. Nws yuav qhia koj sai sai rau kev tso tseg tus cwj pwm ntawm snacking kas fes nrog tus bun thiab dab tsi yuav tau coj nrog koj mus ua haujlwm lossis kawm ua noj su.
Txiv hmab txiv ntoo thiab txiv ntseej sib xyaw thiab tsev cheese
Qhov txaus siab ntawm kev noj tshais thib ob yog lub thawv ntawm cov mos mos cheese hauv tsab xov xwm nrog kev sib xyaw ntawm cov txiv ntoo qhuav thiab txiv ntoo. Tsev cheese siv cov rog tsawg kawg 5% - hauv cov vitamins tsawg dua cov vitamins thiab protein, thiab nws ua rau muaj mob hauv plab. Qhov sib xyaw yuav tsum tau muab txiv hmab txiv ntoo qhuav, piv txwv, cov hnub, raisins, prunes, thiab txiv ntseej, almonds, cashws. Xaiv qhov sib xyaw yam tsis muaj cov kua qab zib-fructose-fructose-fructose-fructose syrup - qhov no yog qab zib hauv nws daim ntawv ntshiab, yog li cov sib xyaw yuav yog calorie siab. Muaj ntau cov protein nyob hauv tsev cheese, muaj ntau txoj kab hauv cov txiv ntoo - vitamins A thiab yog li ntawm, hauv omega-muaj txiaj ntsig omega-3 thiab omega-6 cov rog. Cov ntsiab lus no pab tau txais cov pob txha, cov hniav thiab cov ntsia hlau, ua plaub hau ci thiab ci ntsa iab los ntawm sab hauv daim tawv nqaij.
Hauv tsev cheese ntau cov protein ntau
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Nqaij qaib Sandwich thiab Zaub
Daim nyob rau hauv toaster 2 hlais ntawm tag nrho cov khob cij. Nyob rau hauv ib lub lauj kaub frying nrog ib tee roj, hluav taws nqaij qaib fillet, txiav nyias "nqaij ntuag" los ntawm kev ntxiv ntsev thiab kua txob rau saj. Xaiv tau, koj tuaj yeem hloov cov nqaij lossis taum pauv - rau cov neeg tsis noj nqaij. Txiav lub dib thiab tswb kua txob nrog voj voog. Ua rau cov ntses: sib xyaw cov ntuj yogurt yam tsis muaj cov tshuaj ntxiv nrog ib rab txiv ntawm ntsev thiab zaub ntsuab - parsley lossis dill. Txhawm rau kis cov ntses, nteg txheej txheej ntawm cov zaub saum, tom qab ntawd cov nqaij qaib thiab kaw cov qhaub cij ntawm lub ncuav. Quav cov qhaub cij nyob rau hauv lub thawv thiab tshem tawm mus rau hauv lub hnab. Peb ntseeg tau tias cov khoom txom ncauj no yuav txaus siab rau koj li ob peb teev. Nyob rau hauv nqaij qaib, feem pua loj ntawm cov ntsiab lus muaj protein, hauv zaub thiab zaub ntsuab, thiab hauv cov qhob cij - qeeb carbohydrates.
Lub tsev ua haujlwm yog muaj txiaj ntsig zoo dua li cov khoom noj ceev
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Smoothie txiv hmab txiv ntoo thiab zaub
Ob peb xyoos dhau los, "zam" tuaj rau peb ntawm lub smoothie - ib qho dej haus los ntawm nplawm hauv cov txiv hmab txiv ntoo ntawm cov txiv hmab txiv ntoo lossis zaub. Smoothies muaj kev nyiam nrog koj - rhuav cov sib tov rau hauv lub raj mis thiab haus me ntsis los ntawm tsawg thaum koj tau tshaib plab. Peb muab ib daim ntawv qhia Sminie: 1 tsawb, 30 grams bunting hauv daim ntawv qhuav, 1 kiwi, 50 grams ntawm raspberries lossis txiv pos nphuab. Yeej cov khoom xyaw rau hauv rab riam, tig mus rau hauv lub raj mis thiab muab nws. OatMeal yuav nqus cov kua txiv ntawm cov txiv hmab txiv ntoo thiab yuav dhau los ua softer. Nov yog lwm txoj hauv kev ib txwm muaj. Nyob rau hauv cov txiv tsawb, ntau ntawm cov poov tshuaj, muaj txiaj ntsig zoo rau lub hlwb, hauv kiwi thiab berries - txiv hmab txiv ntoo acids uas pab cell tsim thiab tawv rejuvenation. Haus ib lub smoochie nyob rau hauv tsab xov xwm nrog txiv ntoo thiab cov txiv hmab txiv ntoo qhuav, ces nws hloov tawm cov zaub mov puv qhuav.
Smoothie - Vitamin Core
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Hauv tsev muesli tuav
Yog tias koj tsis muaj sijhawm ua haujlwm, kom noj kom zoo nkauj, thiab koj yog swm rau khoom noj khoom haus kom zoo nkauj lossis cov buns, peb tuaj yeem muab qhov txiaj ntsig rau lawv. Ua muesli tuav hauv tsev yooj yim dua li nws zoo li. Nqa 200 gr oat flakes ntawm qeeb ua noj ua haus, ntxiv tws qhuav txiv hmab txiv ntoo thiab txiv ntoo kom saj, paj noob hlis thiab flax. Ua noj ntawm cov roj hluav taws kub qeeb ntawm 50 gr zib mu thiab 50 gr. Butter. Syrup ncuav rau hauv cov sib tov, sib xyaw kom huv si. Preheat qhov cub rau 150 degrees. Nyob rau daim ntawv ci, nteg parchment ntawv, nteg sib xyaw kom sib xyaw dua ib txheej. Muab tso rau hauv qhov cub rau 1 teev. Tom qab tso cai rau lub txiaj ntsig "lub plab" kom txias txias thiab txiav mus rau hauv cov plaub fab. Thaum lub sij hawm khoom txom ncauj, noj 2-3 cov kab xwmfab kom txaus siab.
Bar tuaj yeem npaj tau txog cov khoom
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