Menu rau tus hluas: zaub mov noj qab haus huv, khoom noj khoom haus sib npaug

2024 Tus sau: Priscilla Miln | [email protected]. Kawg hloov kho: 2024-02-18 01:25

Kev noj qab haus huv yog ib qho tseem ceeb ntawm kev noj qab haus huv. Qhov no tseem ceeb tshwj xeeb tshaj yog thaum hluas. Tom qab tag nrho, nws yog ces qhov thib ob txoj kev loj hlob leap ntawm tus me nyuam tshwm sim - lub sij hawm thaum nws loj hlob accelerates sharply. Thaum lub sij hawm no, lub cev xav tau ntau tshaj ntawm cov as-ham thiab vitamins. Thiab muab tus cwj pwm hloov pauv li cas thaum cev xeeb tub, nws nyuaj npaum li cas kom tus tub hluas noj zaub mov noj qab haus huv, qhov teeb meem ntawm cov zaub mov noj qab haus huv yog qhov tseem ceeb tshaj plaws. Cia peb kawm seb yuav ua li cas thiaj ua tiav cov zaub mov rau cov tub ntxhais hluas.

Key Nutrient

Yuav kom noj zaub mov kom zoo rau cov hluas, koj yuav tsum ua raws li ntau txoj cai thiab cov hauv paus ntsiab lus. Ib qho ntawm cov kev cai yooj yim yog qhov sib piv ntawm cov khoom noj tseem ceeb, lossis cov khoom noj khoom haus: cov proteins, rog thiab carbohydrates. Tom qab tag nrho, kwv yees li 40% ntawm tib neeg lub cev muaj cov tshuaj no, thaum 60% yog dej. Qhov zoo tshaj plaws piv ntawm cov as-ham no los xyuas kom meej qhov kev loj hlob thiab kev loj hlob ntawm ib tug hluas lub cev: 1 feem protein, 3 seem rog thiab 5 qhov chaw carbohydrates.

Lub ntsiab lus ntawm cov proteins

Txij thaum tsev kawm ntawv, peb tau hnov ntau dua ib zaug tias cov proteins yog cov khoom siv tseem ceeb hauv lub cev. Txawm li cas los xij, lo lus no txhais li cas?

Ua ntej tshaj, txhua yam khoom hauv peb lub cev yog tsim los ntawm cov protein. Cov tshuaj hormones yog cov proteins, cov ntshav coagulation yam, ua tsaug uas peb tsis los ntshav ntawm qhov raug mob me ntsis - tseem muaj cov proteins, RNA thiab DNA, qhov twg cov ntaub ntawv keeb kwm muaj - dua cov protein, hemoglobin, uas thauj oxygen mus rau cov hlwb thiab cov ntaub so ntswg. protein qauv.

Thib ob, cov proteins yog tsim los ntawm cov amino acids, yim qhov tseem ceeb. Tias yog vim li cas lawv thiaj li hu ua "tsis tseem ceeb", txij li thaum lawv tsuas tuaj yeem tau txais los ntawm sab nraud, nrog zaub mov. Los ntawm lawv tus kheej, lawv tsis tuaj yeem ua ke hauv lub cev. Thiab cov amino acids tsis yog tsuas yog "cib" ntawm peb lub cev, tab sis kuj yog qhov tseem ceeb tshaj plaws ntawm kev sib pauv dej ntawm cov hlwb thiab cov ntaub so ntswg. Los ntawm kev tsim lub siab hauv cov hlab ntsha, uas yog hu ua oncotic, cov proteins tiv thaiv cov dej ntws los ntawm cov ntshav mus rau hauv cov hlwb, tiv thaiv lawv qhov o thiab tuag.

Yog li kev muaj protein ntau hauv koj cov zaub mov tseem ceeb heev.

Tus nqi ntawm carbohydrates

Thiab yog tias cov proteins yog lub tsev tsim ntawm lub cev, ces carbohydrates yog lub hauv paus ntawm lub zog. Nyob rau hauv cov khoom nyob rau hauv daim ntawv ntawm polysaccharides, nyob rau hauv lub plab zom mov lawv ua txhaum mus rau di- thiab monosaccharides (glucose, fructose, galactose).

Tus nqi ntawm carbohydrates yog qhov loj heev, vim yog tias lawv tsis txaus nkag mus rau lub cev kom tauCov rog pib siv rau lub zog, thiab tom qab ntawd cov proteins. Kev txwv tsis pub muaj cov carbohydrates yooj yim (cov khoom noj pastry, khoom qab zib, thiab lwm yam) tuaj yeem pab tau tiag tiag, vim tias cov rog ntau dhau yuav ploj mus rau lub zog, uas yuav ua rau poob phaus. Tab sis kev tsis lees paub tag nrho cov carbohydrates, suav nrog cov carbohydrates yooj yim pom hauv zaub thiab txiv hmab txiv ntoo, ua rau anorexia, deterioration nyob rau hauv cov xwm txheej, kev hloov pauv hauv cov ntshav pH mus rau acidic ntau dua (acidosis).

Qhov no yuav ua tau txaus ntshai heev, tshwj xeeb tshaj yog rau cov ntxhais hluas uas xav "zoo meej" ntau.

Vim muaj roj

Ntau tus ntseeg tias lub cev tsis xav tau rog, thiab thaum sau cov zaub mov rau cov hluas, nws yog qhov zoo dua los ua yam tsis muaj lawv tag nrho. Txawm li cas los xij, qhov no yog qhov tsis ncaj ncees lawm. Rog kuj yog ib qho tseem ceeb ntawm lub zog. Tsis tas li ntawd, kev ntxub los ntawm ntau cov roj cholesterol yog ib feem ntawm cov tshuaj hormones poj niam txiv neej, adrenal hormones.

Tau kawg, kev noj roj ntau dhau yog qhov phem rau lub cev. Nws tuaj yeem ua rau kev loj hlob ntawm atherosclerosis, rog rog. Thiab qhov no yog keeb kwm yav dhau los rau kev loj hlob ntawm ntau cov hlab plawv (mob plawv, ntshav siab) thiab kab mob endocrine (diabetes mellitus).

Qhov kev daws teeb meem zoo tshaj plaws yog muab kev nyiam rau zaub rog ntau dua li tsiaj rog. Lawv muaj nyob rau hauv pob kws thiab sunflower roj, ntses roj. Nws yog qhov nthuav tias paj noob hlis thiab lwm cov roj zaub muaj txiaj ntsig rau lub cev nkaus xwb hauv lawv daim ntawv tseem ceeb (piv txwv li, hauv cov zaub nyoos), thaum nyob rau hauv kib lossis ci daim ntawv lawv tsis sawv cev.tsis muaj nqi.

Yuav ua li cas cov khoom yuav tsum raug tshem tawm ntawm cov ntawv qhia

Txhawm rau tsim kom muaj cov zaub mov sib npaug rau cov tub ntxhais hluas, koj yuav tsum xaiv cov npe ntawm cov tais diav thiab cov khoom lag luam uas tsis pom zoo lossis txwv tsis pub noj. Cov zaub mov uas muaj cov tsiaj rog ntau dhau, cov carbohydrates yooj yim digestible, yuav tsum raug cais tawm ntawm kev noj haus.

Cov tub ntxhais hluas nyiam xws li qhaub cij thiab burgers, french fries, chips thiab lwm yam khoom noj txom ncauj hu ua "khoom noj txwv tsis pub". Tom qab tag nrho, lawv muaj cov roj cholesterol ntau, uas tso rau ntawm phab ntsa ntawm cov hlab ntsha, ua rau cov hlab ntsha hauv lub cev tsis zoo.

Nws kuj yuav nyuaj rau cov hniav qab zib. Tom qab tag nrho, cov hmoov nplej thiab cov khoom ci ci, cov qhob noom xim kasfes yuav tsum raug txwv kom ntau li ntau tau thaum sau cov zaub mov rau cov hluas. Tsuas yog siv ib lossis ob qho khoom qab zib hauv ib hnub lossis ib lub pob xwb. Thiab rau cov hluas uas rog dhau, cov khoom no yuav tsum raug tshem tawm tag nrho ntawm kev noj haus. Nws yog qhov zoo dua los hloov lawv nrog txiv hmab txiv ntoo rau ib tug hluas. Peb twb paub qhov txaus ntshai ntawm kev noj cov carbohydrates yooj yim.

Ntawm cov dej qab zib thaum sau cov ntawv qhia rau cov tub ntxhais hluas, nyiam yuav tsum tau muab rau cov dej dawb. Rau kev hloov pauv, koj tuaj yeem quench koj nqhis dej nrog cov kua txiv hmab txiv ntoo tshiab. Cov kua txiv hmab txiv ntoo thiab dej qab zib muaj suab thaj ntau.

Teen Diet Rules

Ua ntej mus rau cov piv txwv ntawm kev noj zaub mov, nws tsim nyog los tshuaj xyuas cov cai dav dav uas yuav tsum tau ua raws li kev noj zaub mov kom raugrau ib tug hluas. Ntxiv nrog rau cov lus pom zoo uas twb tau hais tseg hauv ntu dhau los ntawm tsab xov xwm, nws tseem tsim nyog teev cov cai hauv qab no:

• Noj cov zaub mov me me, ua rau muaj kev tshaib plab me ntsis thaum noj mov. Tom qab tag nrho, qhov kev xav ntawm satiety tsis tuaj sai li sai tau tom qab noj mov, nws yuav tsum tau siv sij hawm rau impulses los ntawm lub plab receptors mus txog rau qhov kev tshaib kev nqhis chaw nyob rau hauv lub hypothalamus thiab qhia rau nws hais tias cov zaub mov tuaj txog. Qhov "kev ncua" no feem ntau ua rau cov menyuam yaus noj ntau dhau.
• pluas mov tseem ceeb yuav tsum yog thaum sawv ntxov. Ntau tus neeg tau txais kev noj zaub mov me me lossis tsis noj tshais tag nrho, tab sis noj hmo thaum yav tsaus ntuj, los ntawm tsev kawm ntawv. Txawm li cas los xij, qhov no yog qhov tsis ncaj ncees lawm. Kev ua haujlwm siab tshaj plaws ntawm kev zom zaub mov tshwm sim thaum sawv ntxov, yog li cov khoom noj tau zoo tshaj plaws nyob rau lub sijhawm no.
• Cov zaub mov kawg yuav tsum yog tsawg kawg 2 teev ua ntej yuav mus pw. Ntau tus neeg paub txog txoj cai "tsis txhob noj tom qab 6", tab sis nws tsis yog qhov tseeb. Yog hais tias ib tug hluas mus pw ntawm 20:00, ces, ntawm chav kawm, txoj cai no muaj tseeb rau nws. Txawm li cas los xij, puas muaj leej twg paub tus tub hluas uas mus pw thaum 20:00? Yog li ntawd, yog hais tias nws mus pw ntawm 24:00, nws yog zoo meej rau noj ntawm 22:00. Tab sis dua, nws tsim nyog nco ntsoov tsis txhob overeat.
• Txoj kev zoo tshaj los ua zaub mov: stew, boil lossis ci.

Yeeb yam lus dab neeg hais txog noj qab nyob zoo

Cov kua zaub tsis tas yuav tsum noj zaub mov noj qab haus huv rau cov tub ntxhais hluas! Tej zaum cov kab lus no yuav ua rau ntau tus xav tsis thoob. Tom qab tag nrho, peb txhua tus nco ntsoov tias niam txhawj xeeb npaum li cas txhua hnub, tab sis hnub no peb noj li cas?kua zaub. Yog, qhov no yog ib qho zaub mov zoo tiag tiag. Boiled nqaij, zaub, kua. Txawm li cas los xij, nrog tib txoj kev vam meej, koj tuaj yeem noj zaub xam lav thiab haus nrog ib khob dej txias. Ntxiv mus, cov kua zaub kuj txawv. Nyob rau hauv cov nplua nuj, fatty soups uas peb pog nyiam ua noj heev, tsis muaj dab tsi pab kiag li lawm. Yog li ntawd, yog tias koj tus menyuam nyiam cov kua zaub, thiab nws noj nws nrog kev txaus siab - rau kev noj qab haus huv, yog tias tsis yog, koj yuav tsum tsis txhob yuam nws.

Sample zaub mov rau cov zaub mov

khoom noj yooj yim thiab qab kuj tuaj yeem noj qab haus huv! Niam tsis tas yuav siv nyiaj ntau los yuav khoom noj hauv eco-khw thiab siv tag nrho hnub ua noj. Nov yog qee qhov piv txwv ntawm cov tais diav uas siv ob peb teev los npaj thiab tuaj yeem pub rau tag nrho tsev neeg:

• curd casserole nrog taub taub thiab qhuav apricots;
• ci ntses nrog zaub;
• porridge porridge nrog mov;
• boiled sausage.

Curd casserole nrog taub taub thiab qhuav apricots

Leej twg tsis nyiam lub tsev cheese casserole? Ntau tus niam tsev paub nws daim ntawv qhia los ntawm lawv niam thiab pog. Txawm li cas los xij, cia peb nthuav tawm daim ntawv qhia noj qab haus huv no me ntsis los ntawm kev ntxiv taub dag thiab txiv hmab txiv ntoo qhuav rau nws. Qhuav apricots yuav zoo tshaj plaws ua ke nrog taub dag. Casserole zoo meej rau noj hmo thiab noj qab nyob zoo.

Peb xav tau dab tsi rau kev ua noj:

• taub dag - 200 g;
• Tsev cheese - 300 g;
• qe - 2 pcs;
• qhuav apricots - 50 g;
• qaub cream - 2 tablespoons;
• dej - 0.5 khob (100 ml),
• qab zib - mus saj, 2-3 tbsp. l. (yog tus me nyuam tsis yog tus hniav qab zib loj, koj tuaj yeem txwv koj tus kheej rau 1 tablespoon).

theemua noj:

• Txiav taub taub taub rau hauv cubes, simmer rau hauv lub lauj kaub hnyav hauv qab kom txog thaum muag muag.
• Sib tov tsev cheese nrog qaub cream thiab ua tib zoo zuaj kom txog thaum tus. Ntxiv qhuav apricots (yav tas los finely tws), qe thiab qab zib rau qhov sib tov. Shuffle.
• Thaum taub taub siav, nws yuav tsum tau mash nws mus rau ib tug puree-zoo li sib xws. Tom qab txias, ntxiv rau curd sib tov.
• Txhais tau taub taub-curd sib tov sib npaug hauv lub lauj kaub ci ci. Muab tso rau hauv qhov cub ntawm 180 degrees. Duration ntawm ci - 30 feeb (kom txog thaum Golden crust tshwm nyob rau hauv lub tais).

ci ntses nrog zaub

Hmoov tsis zoo, cov hluas feem ntau nyuaj mus noj ntses. Txawm li cas los xij, nws yog ib qho khoom tsim nyog hauv kev noj haus, uas yog qhov tseem ceeb ntawm phosphorus. Hauv qab no yog ib daim ntawv qhia rau cov ntses qab qab rau cov hluas.

Peb xav tau dab tsi rau kev ua noj:

• hiav txwv ntses (qhov zoo tshaj plaws mackerel lossis liab salmon);
• nyuaj cheese - 100 g (nqaij ua liaj ua teb yog suav tias yog qhov tseem ceeb tshaj plaws, vim lawv tsis muaj zaub rog);
• carrot - 1 pc.;
• dos - 1 pc.;
• lemon - ob peb daim.

ua noj ua haus:

• Tshuaj ntses zoo ntawm cov pob txha, txiav lub taub hau. Rub lub cev huv si nrog ntsev.
• Cuam dos, grate carrots thiab cheese, sib tov thiab ntxiv ntsev kom saj.
• Txiav cov ntses lengthwise ntawm ib ntug, tab sis tsis tag, tab sisyog li ntawd lub ntug thib ob tseem tsis tau kov. Muab cov ntses nrog zaub thiab cheese filling. Kuj muab cov txiv qaub rau hauv, lawv yuav saturate lub filling thiab ntses kom nws tsis qhuav tawm hauv qhov cub.
• qhwv lub tais hauv ntawv ci thiab ci hauv qhov cub preheated ntawm 220 degrees rau 40 feeb.

Tus tub hluas twg tsis nyiam sausage qhaub cij? Nws yog ib qho nyuaj heev rau wean cov me nyuam los ntawm nws, vim hais tias manufacturers ntxiv ntau yam tshuaj tsw qab enhancers rau cov hnyuv ntxwm. Ib qho kev hloov zoo heev rau cov hnyuv ntxwm tuaj yeem yog cov hnyuv ntxwm hauv tsev, ib daim ntawv qhia noj qab haus huv uas tau teev tseg hauv qab no.

Peb xav tau dab tsi rau kev ua noj:

• nqaij qaib los yog qaib ntxhw fillet - 0.5 kg;
• qaib qe dawb - 3 pcs.;
• Ysour cream - 250 ml;
• ntsev thiab kua txob mus saj.

ua noj ua haus:

Crush lub fillets nrog ib tug blender rau ib tug paste sib xws. Ntxiv qe dawb thiab qaub cream rau nqaij qaib muab tshuaj txhuam, ntsev thiab kua txob. Sib.

Cov nqaij minced yuav tsum tau muab faib ua plaub qhov sib npaug, txhua tus muab cais rau ntawm cov yeeb yaj kiab. Yob lawv mus rau hauv cov hnyuv ntxwm cov duab kom cov zaj duab xis qhwv lawv nyob rau hauv tsawg kawg peb txheej. Qhov kawg ntawm zaj duab xis yuav tsum tau khi nrog threads ntawm ob sab. Cov kev tswj xyuas no yog qhov tsim nyog kom qhov sib tov tsis sib kis thoob lub lauj kaub thaum ua noj ntxiv.

Boil dej hauv saucepan. Thaum cov dej boils, xa cov hnyuv ntxwm rau 40 feeb. Hloov cov hnyuv ntxwm mus rau ib lub phaj thiab cia txias. Homemade boiled sausage npaj noj!

Salads forteens

Me nyuam yaus thiab cov hluas nyiam zaub xam lav, thiab zaub feem ntau. Luckily, zaub xam lav yog hom zaub mov uas pub dawb rein rau kev xav thiab improvisation.

Yog koj tus menyuam nyiam qaib, koj tuaj yeem ua Caesar. Yog hais tias nqaij nyug los yog nqaij npuas - koj tuaj yeem ua noj zaub xam lav sov. Lossis koj tuaj yeem txav deb ntawm txhua yam zaub mov txawv. Piv txwv li, ib qho zaub xam lav zoo tib yam tuaj yeem diluted nrog cov kua txiv hmab txiv ntoo ci, uas yuav txaus siab rau cov tub ntxhais hluas. Zaub nrog applesauce thiab mustard sauce kuj mus zoo. Improvise, tuaj nrog saj tshiab, ces koj tus me nyuam yuav nrhiav tau zaub xam lav los ntawm ib sab tshiab.

Ration rau hnub

Zoo, peb twb paub tias cov khoom noj twg yuav tsum muaj nyob hauv cov khoom, thiab cov tais diav twg yuav tsum raug tshem tawm ntawm cov ntawv qhia zaub mov. Peb kuj muaj qee cov zaub mov yooj yim rau zaub mov noj qab haus huv rau cov hluas. Nws yog ib qho teeb meem me me. Nws yog lub sij hawm los tsim ib qho piv txwv txhua hnub zaub mov rau ib tug hluas.

Qhov zoo tshaj plaws ntawm cov pluas noj yog raws li nram no: pluas tshais - 25%, pluas su - 35-40%, yav tav su tshuaj yej - 15%, noj hmo - 20-25% ntawm tag nrho cov khoom noj noj ib hnub.

Noj tshais: buckwheat los yog barley porridge nrog dej los yog mis nyuj, ob peb daim ntawm boiled nqaij, txiv lws suav, dib, ib khob ntawm tshuaj yej.

Noj su: ci qos yaj ywm, coleslaw nrog carrots hnav nrog zaub roj, xaiv kua zaub.

Khoom noj txom ncauj: yogurt / txiv hmab txiv ntoo biscuit / sliced txiv hmab txiv ntoo los yog berries.

Noj hmo: tsev cheese casserole nrog yogurt / ci ntses.

Peb cia siab tias tom qab nyeem tsab xov xwm no, koj tuaj yeem pom txoj hauv kev kom suav nrog kev noj qab haus huv thiabrational menu for a hluas!