Healthy zaub mov rau cov me nyuam: ib daim ntawv teev cov cai thiab cov nta

Pub ib tug me nyuam - yog tus yuam sij rau nws tag nrho txoj kev loj hlob. Los ntawm yug, cov niam txiv nteg lub lub hauv paus rau cov me nyuam txoj kev noj qab haus huv. Khoom noj khoom haus rau cov me nyuam yuav tsum pab tau, qab thiab noj. Rau cov tsim ntawm tus me nyuam lub cev thiab skeletal systems xav tau ib tug ua kom tiav cov khoom noj.

khoom noj khoom haus kev cai

Khoom noj khoom haus rau cov me nyuam los ntawm tus thawj hnub ntawm lub neej yuav tsum tau xaiv kev noj mus rau hauv tus account tus yam ntxwv ntawm lub cev thiab lub digestive system. Noj mov yuav tsum muaj ib tug tshaj plaws ntawm pab tshuaj, uas yog yooj yim digested.

Noj tshais - ib tug hearty thiab noj. Khoom txom ncauj - yooj yim. Rau noj su, mus rau lub siab tshaj plaws ntawm cov as-ham. Noj hmo rau ib tug me nyuam kwv yees li sib npaug rau cov caloric noj tshais.

Khoom noj khoom haus yuav tsum tau sov so, yog li ntawd nws yog zoo dua absorbed. Kiag li cais los ntawm cov khoom noj ntawm cov me nyuam muaj muaj roj thiab kib zaub mov. Koj muaj peev xwm tsis overfeed tus me nyuam thiab ua rau nws noj.

Los ntawm cov dej qab zib yog tsis pom zoo muas kua, raws li lawv ua rau koj qab los noj mov thiab txhob cuam tshuam txog lub plab. Tsis txhob muab cov me nyuam fizzy dej qab zib, tshwj xeeb tshaj yog yog hais tias lawv yog pleev xim rau nyob kaj lug xim.

Rau kom zoo lag luam ntawm lub digestive system ntawm tag nrho txhua txhua hnub awd muab faib mus rau hauv 4-5 noj mov. Cov khoom tseem ceeb muaj nyob rau hauv tus me nyuam txoj kev noj haus: nqaij, ntses, qe, mis nyuj cov khoom, cheese, cereals, txiv hmab txiv ntoo thiab zaub, mov ci.

Cov nqaijrog, Sibhawm, carbohydrates

Khoom noj khoom haus rau cov me nyuam yuav tsum tau balanced. Protein yog tsim nyog rau cov tsim ntawm skeletal thiab kev puas hlwb txoj kev loj hlob. Nws tsis muaj peev xwm txo tau kev tiv thaiv, kev puas hlwb thiab lub cev ua si. Tsiaj protein muaj qhov tseem ceeb rau tus me nyuam lub cev tshuaj lub luag hauj lwm rau cov tsim ntawm cov ntshav thiab cov pob txha qauv.

Ib tug loj tsawv muaj roj npaum cas yuav tsum tam sim no nyob rau hauv tus me nyuam lub hnub noj cov zaub mov, raws li lawv yog ib qhov chaw ntawm cov vitamins A thiab D. Lawv, nyob rau hauv lem, txhim khu kev tiv thaiv, muaj ib tug zoo ntxim rau txoj kev loj hlob thiab kev loj hlob. Zaub roj thiab tsiaj nqaijrog yuav tsum ua li hais txog 15% ntawm lub hnub awd.

Carbohydrates - lub zog thiab zoo siab hlo rau hnub ntawd. Lawv tus xov tooj yuav tsum tsis txhob ntau tshaj 30% ntawm cov khoom noj vim hais tias ntau heev ua rau yus ntev li ceeb thawj. Yog hais tias ib tug me nyuam tom qab noj mov mob plab, nws yog tsim nyog los tshem tawm complex carbohydrates nyob rau hauv daim ntawv ntawm cov pulses, qos yaj ywm thiab ci khoom.

vitamins

khoom noj khoom haus cai rau ib tug me nyuam yog nruab nrab ntawm 1300 mus rau 2000 calories tauj ib hnub. Cov khoom noj yuav tsum tau balanced nrog cov vitamins thiab cov as-ham. Nco ntsoov muaj xws li txiv hmab txiv ntoo thiab zaub zaub mov.

Lub ntsiab vitamins nyob rau hauv ib tug me nyuam txoj kev noj haus - qhov no yog A thiab D. Lawv yog cov luag hauj lwm rau lub hlwb thiab lub cev txoj kev loj hlob. Vitamin A txhawb tej tawv nqaij xim, koom nyob rau hauv lub tsim ntawm ib tug zoo saib. Nws yog pom nyob rau hauv cov zaub mov xws li:

• Taub dag.
• Apricots.
• Tswb hwj txob.
• Seabuckthorn.

Vitamin D yog pab tau txij li thaum yug. Nws yog kev koom tes nyob rau hauv cov pob txha tsim, pab txoj kev haum ntawm calcium. Nws muaj:

• Qaib qe yolk.
• Butter.
• Fatty ntses thiab Blue siab roj.

Vitamin C tiv thaiv lub cev tiv thaiv kab mob yuav tsub kom kev tiv thaiv. Nws pab txoj kev haum thiab assimilation ntawm hlau. Muaj nyob rau hauv cov qus sawv, currants, zaub paj.

Rau cov circulatory system tseem ceeb vitamin B. Nws yog lub luag hauj lwm rau lub chaw ua hauj lwm ntawm lub paj hlwb. Muaj nyob rau hauv npua thiab nyuj siab, cereals.

khoom noj siv mis khoom

Tham nrog cov me nyuam txog cov khoom noj, koj yuav tsum ua rau nws raws li ib qho yooj yim li sai tau. Cov kev pab cuam ntawm cov khoom txhua txhua leej niam leej txiv paub. Calcium yog lub luag hauj lwm rau txoj kev loj hlob ntawm lub cev pob txha. Khoom noj siv mis yuav tsum tau nyob rau hauv cov khoom noj ntawm txhua tus me nyuam:

1. Hwv, lub roj cov ntsiab lus ntawm cov uas tsis ntau tshaj li 5%.
2. Mis.
3. Kefir.
4. Kefir.
5. Ntuj yogurt uas tsis muaj additives.
6. Smetana.

Tas nyob rau hauv lub txhua hnub khoom noj yuav tsum tau butter. Yog hais tias tus me nyuam tsis xav noj cheese los yog haus dej haus mis nyuj, tau kev pab los ntawm cov zaub mov txawv uas yuav tsum tau cov khoom no. Casseroles, kis, complemented los ntawm tshiab berries thiab txiv hmab txiv ntoo, yuav poob zoo li cov me nyuam.

Bakery khoom

Ncuav pastries yog hlub tsis tau tsuas yog cov me nyuam tab sis kuj cov neeg laus. Kws txawj pom zoo kom cov nplej, raws li nws muaj ib tug zoo ntxim rau cov bowels. Nws tsis pom zoo kom pub cov me nyuam freshly ci ncuav pastries.

Cov nplej zom yuav tsum tau npaj los ntawm durum nplej. Tshuaj zoo meej yuav qhob mij, tau nrog nws tus kheej txhais tes.

Cov me nyuam yuav tsis pom zoo yuav dumplings thiab dumplings. Lawv yuav tsum npaj koj tus kheej ib tug pov thawj cov khoom. Dhau li modeling ravioli yuav ua ib qho taw tes rau tag nrho tsev neeg.

Txiv hmab txiv ntoo thiab zaub, cereals

Khoom noj khoom haus rau cov me nyuam yuav tsum tau varied thiab pab tau. Txiv hmab txiv ntoo thiab zaub muaj nyob rau hauv cov khoom noj tag nrho cov xyoo puag ncig. Txhua hnub tus nqi - txog 250 grams. Cov txiv hmab txiv ntoo thiab berries - nws yog ib qhov chaw ntawm cov vitamins thiab minerals.

Los ntawm zaub nws yog pom zoo kom noj cov stew, braise los yog ci rau lawv thiab noj tshiab. Pab rau tus me nyuam lub cev kua zaub, siav carrots, qos yaj ywm, zaub qhwv, nrog greenery.

Cov kua txiv hmab txiv ntoo thiab zaub, yog pab tau thiab noj. Yog hais tias koj tsis tau noj lawv tus kheej, xaiv ib yam khoom tsim los rau tus me nyuam noj. Norma kua txiv ib hnub twg - tsis muaj ntau tshaj li ib khob.

Kashi yuav ua tau ib tug zoo heev qhov chaw ntawm fiber, nrog rau txiv hmab txiv ntoo thiab zaub. Lawv txhim kho plab hnyuv muaj nuj nqi, energized rau lub hnub. Yog hais tias cov niam txiv tsis paub hais tias koj tau los ntawm cov zaub mov tus me nyuam, cereal - nws yog ib qhov zoo tshaj plaws tshuaj. Qhov tseem pab tau yog:

• Barley.
• Buckwheat.
• Rice.
• Millet.
• Nplej.

Porridge yuav tsum npaj kom txhij monocomponent los yog muab ob peb hom cereals ua ke.

Pub cov me nyuam ib xyoos

Neeg txhais lus tus me nyuam nrog niam cov kua mis los yog ib tug sib tov ntawm ib tug yooj yim cov zaub mov pib nyob rau hauv 6-7 lub hlis txij thaum yug los. Los ntawm no taw tes muaj yog ib qho tseem ceeb lub hom phiaj ntawm kev npaj cov me nyuam ntawv qhia zaub mov rau cov niam txiv. Tus me nyuam cov zaub mov ib xyoo yuav tsum tau balanced, muaj pab vitamins thiab minerals.

Rau pluas tshais, kuv yuav tsum tau ib qhov mess. Cua thiab noj qab nyob zoo daim ntawv qhia:

1. Ib tug me me daim taub zucchini thiab ib nrab kua txawm lig los plhws rau ib tug zoo grater.
2. Herculean iav nplej yog poured mus rau hauv lub khob Multivarki, sau nrog dej. Ces ntxiv qe taub thiab kua.
3. Porridge yog siav mus rau lub kev kawm hom. Ua ntej pab, ntxiv ib tug me me daim butter.

Rau noj su, cov me nyuam yuav pom zoo zaub kua zaub, boiled nyob rau hauv dej los yog nqaij broth. Twb 8 lub hlis ntawm hnub nyoog, koj yuav noj tau tus me nyuam puree. Ua nws ib qho yooj yim, ua kua zaub. Qhov no smoothie yog noj qab nyob zoo thiab noj.

Noj hmo koj yuav npaj tus me nyuam ntses patties:

1. Ntses fillets, sub los ntawm ib tug nqaij li los yog rab crushed.
2. Hau carrots pre-ntxuav, tws.
3. Cov mis nyuj los sis dej soaked ob slices ntawm lub khob cij.
4. Tag nrho cov Cheebtsam yog ua ke, rau patties thiab ua noj rau ib ob peb.

Tus me nyuam cov zaub mov yuav tsum tau ceev faj xaiv ntawm cov niam txiv ua noj ua haus cov zaub mov. Tom qab overeating yuav tshwm sim kev mob kev nkeeg tom qab noj mov rau tus me nyuam, ces nws yog ib qho tseem ceeb los mus saib xyuas cov nyiaj ntawm servings.

Piv txwv li hnub ntawv qhia zaub mov

Cov khoom noj ntawm tus me nyuam yog muab faib ua 4-5 npaug noj mov. Cov niam txiv feem ntau xav yuav ua li cas sib txawv cov zaub mov thiab dab tsi mus ua noj. Ib tug qauv daim ntawv teev cov khoom noj yuav pab tau kom daws qhov teeb meem no:

• Noj tshais - ib tug tseem ceeb noj mov. Qhov zoo tshaj plaws yuav tsum porridge, siav nyob rau hauv cov mis nyuj, qe, scrambled qe. Noj tshais noj yuav pab tau los pab nrog butter thiab ib tug me me daim ntawm cov cheese. Raws li rau cov dej qab zib, feem ntau pab tau yog aub-sawv decoction, cocoa los yog stewed txiv hmab txiv ntoo.
• Rau noj su nws yog pom zoo kom noj kua zaub nyob rau hauv cov nqaij los yog ntses broth nrog zaub los yog cereals. Patties ua hauj lwm nrog ib tug garnish ntawm mashed qos yaj ywm, pasta ua los ntawm durum nplej, buckwheat. Haus dej - jelly, txiv hmab txiv ntoo compote, txiv hmab txiv ntoo kua txiv.
• Thaum noj su cov me nyuam yog tau txais kev pab cov mis nyuj cov khoom xws li kefir, yogurt, tsev cheese. Nyob rau hauv tas li ntawd, muab oatmeal ncuav qab zib, ncuav pastries, txiv hmab txiv ntoo.
• Noj hmo yuav tsum sib zog. Ib qho zoo heev embodiment yuav zaub stew, hau qe, omelet los yog nyias.

Koj yeej yuam tsis tau ib tug me nyuam noj, nws muaj ib tug phem ntxim rau cov bowels. Rau lub assimilation ntawm cov khoom noj rau pluas tshais thiab noj hmo yog faib 25 feeb rau noj su - txog 30 feeb. Thaum lub sij hawm noj mov, tsis muaj dab tsi yuav tsum cuam tshuam rau tus me nyuam.

Ib tug kuas, noj qab nyob zoo cov khoom noj - yog qhov tseem ceeb rau cov kev loj hlob ntawm tus me nyuam. Cov niam txiv yuav tau teem caij ib qho piv txwv rau cov me nyuam rooj tus cwj pwm zoo, rau inculcate txoj cai tsis tau.