Hnub no peb caw nej los tham txog kev noj haus ntawm tus menyuam mos ib xyoos yog dab tsi. Rau lub cev loj hlob, nws yog ib qho tseem ceeb heev uas yuav tsum noj kom raug, tau txais cov vitamins thiab minerals tsim nyog. Tam sim no cov khoom qab zib tau tsim, koj yuav tsum tau sim ntxiv ntau yam ntxiv rau kev noj haus.
Cia peb pib piav qhia tias kev noj haus yog dab tsi. Ntau lub ntsiab lus hais tias lub tswv yim no tau nkag siab tsis yog tsuas yog ib qho khoom siv ntau thiab zoo xwb, tab sis kuj yog ib tus neeg tus cwj pwm thaum noj mov. Nws yog ib qho tsim nyog yuav tau mus kom ze rau kev npaj ntawm cov ntawv qhia zaub mov lub luag haujlwm, kom faib cov ntsiab lus caloric thiab tshuaj muaj pes tsawg leeg. Tam sim no peb tab tom tham txog dab tsi cov me nyuam yaus noj tau, muab kev noj zaub mov zoo, qhia cov zaub mov tshiab thiab qab rau crumbs.
Kuv yuav pub dabtsi rau kuv tus menyuam tau ib xyoos?
Kev noj haus ntawm lub xyoo yuav tsum tau tshuaj xyuas. Tus me nyuam tam sim no xav tau kev noj zaub mov kom zoo thiab ua tiav. Them mloog mus rau qhov muaj pes tsawg leeg thiab zoo ntawm cov tais diav npaj rau me ntsis gourmet, kev loj hlob thiab kev loj hlob nyob ntawm qhov no. Tam sim no nws cov khoom noj tuaj yeem nthuav dav, tshwj xeeb tshaj yog xav tias tus menyuam twb paub qhov saj ntawm "cov neeg laus" cov zaub mov thiab muaj ntau cov hniav hauv nws lub arsenal.
Yuav muab dab tsi:
- porridge (buckwheat, mov, oatmeal, pob kws, nplej);
- khoom ci (b cij dawb);
- pasta;
- zaub thiab txiv hmab txiv ntoo (carrots, taub dag, beets, taum, zaub qhwv, txiv apples, apricots, kiwi, txiv duaj, strawberries, cherries thiab lwm yam);
- kua txiv, tshuaj yej, compote;
- nqaij npua;
- nqaij qaib;
- fish;
- qe qaib;
- dej huv.
Cov khoom noj mis nyuj thiab qaub mis (kefir, yogurt, tsev cheese, cheese, butter);
Thov nco ntsoov tias cereals thiab cov khoom siv mis nyuj yog lub hauv paus ntawm tus menyuam noj. Tam sim no porridge tsis tuaj yeem raug crushed rau hauv lub xeev puree, nws yuav txaus kom boil lub cereal zoo.
Khoom noj uas yuav tsum tsis txhob suav nrog hauv tus menyuam noj:
- khoom qab zib yuav khoom;
- dej carbonated;
- citrus;
- nceb;
- chocolate;
- txiv ntseej;
- khoom ib nrab tiav;
- khoom noj kaus poom.
Meal table
Cov zaub mov pom zoo rau tus menyuam hnub nyoog ib xyoos yog li 1.2 litres ib hnub. Tsis tas li ntawd, cov lus pom zoo hauv qab no rau kev faib cov nyiaj pub dawb txhua hnub (raws li feem pua) yuav tsum raug coj mus rau hauv tus account:
| Breakfast | Lunch | Dinner | Khoom noj txom ncauj |
| 25 | 35 | 15 | 25 |
Tus me nyuam tsuas yog xav tau cov calories kom raug rau kev loj hlob. Rau ib kilogram koj xav tau txog 100 kcal. Tom ntej no, peb yuav muab kwv yees li kev noj zaub mov rau menyuam yaus hauv ib xyoos rau ib lub lis piam.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| Breakfast | Mis vermicelli nrog nyuaj cheese, scrambled qe, qhob cij. | daim siab thiab qos yaj ywm, mis nyuj, qhob cij. | Oatmeal, mis tshuaj yej, qhob cij. | Semolina porridge, scrambled qe, tshuaj yej, qhob cij. | Nqaij npuas, tshuaj yej, qhob cij. | Pear pudding, tshuaj yej, qhob cij. | Herring pate, qos yaj ywm, tshuaj yej, qhob cij. |
| Lunch | Broccoli soup, ntses meatball, ntsuab pea puree, kua txiv hmab txiv ntoo, qhob cij. | Pea soup, luav soufflé, zaub puree, kua txiv, qhob cij. | kua zaub, zaub xam lav, qos yaj ywm, kua txiv, qhob cij. | kua zaub puree, tub nkeeg cabbage yob, pancakes, tshuaj yej, qhob cij. |
Khi, meatloaf, mashed qos yaj ywm, kua txiv lws suav, qhob cij. |
nqaij qaib, cutlet, taub dag puree, qhob cij. |
- cheese kua zaub, cutlet, squash fritters, hnia, mov ci. |
| Dinner | ci txiv apples nrog qhuav apricots thiab raisins, mashed qos yaj ywm, tshuaj yej, qhob cij. | Banana pudding, tshuaj yej, ncuav qab zib. | tsev cheese, beet thiab kua puree, cij | tsev cheese, qos yaj ywm, jelly, qhob cij. | YSemolina porridge, scrambled qe, mis nyuj, qhob cij. | ||
| Khoom noj txom ncauj | mis nyuj, tshuaj yej, ncuav qab zib. | Nyiaj teb, cheese. | Kefir, applesauce, ncuav qab zib. | Nqaij mis, ncuav qab zib. | Kefir, ncuav qab zib, apple. | Mis, bun, txiv hmab txiv ntoo. | Kefir nrog txiv apples, croutons. |
| Rau hmo ntuj | Muaj. | Kefir. | Muaj. | Kefir. | Muaj. |
Kefir. |
Muaj. |
Menu
Yog li, noj dab tsi? Yuav ua li cas ua zaub mov, thiab koj yuav tsum noj thaum twg? Ua tib zoo saib xyuas qhov tseeb tias tus me nyuam txav ntau, tau txais ntau cov ntaub ntawv tshiab, txhim kho. Nws tsis txaus niam cov kua mis ib leeg lawm. Kwv yees li kev noj haus thiab zaub mov yuav tsum zoo li no:
| Breakfast (8:00) | Lunch (12:00) | Snack (16:00) | noj hmo (20:00) | 2 noj hmo |
| Y Mis los yog porridge, qe, txiv hmab txiv ntoo puree, tshuaj yej, qhob cij. |
- Cov kua zaub me nyuam qe, Zaub puree, compote thiab mov ci. |
Cov khoom noj mis los yog mis nyuj (mis nyuj, kefir, yogurt, thiab lwm yam), tsev cheese, txiv hmab txiv ntoo thiab ncuav qab zib. | zaub nrog nqaij, kissel, qhob cij. | Kefir, mis nyuj, mis nyuj porridge los yog pub mis niam. |
Nyiaj noj mov
Kev noj haus ntawm tus menyuam hnub ntawm lub xyoo yog qhov tseem ceeb heev uas yuav tsum tau saib xyuas. Kev so ntawm li 4 teev ntawm kev pub mis pab ua kom qab los noj mov. Tsis tas li ntawd, nws tsim nyog hloov tus menyuam mus rau 4-5 pluas noj ib hnub, tso tseg hmo noj. Qhov no yuav muaj txiaj ntsig zoo rau tus menyuam mos thiab npaj rau qib kindergarten, qhov twg txoj cai tswjfwm nruj heev. Cov qauv pub mis zoo zoo li no:
- 8am - Noj tshais;
- 12 hnub - noj su;
- 4 pm - high tea;
- 7pm - Noj hmo;
- 10 teev tsaus ntuj - noj hmo thib ob (ua ntej yuav mus pw).
Nqe
Peb twb tau teb cov lus nug ntawm kev noj zaub mov yog dab tsi, peb tau muab cov ntawv qhia kwv yees. Koj twb tau pom muaj cov nqaij tivthaiv. Kev xaiv ntawm cov nqaij yuav tsum tau mus ze heev lub luag hauj lwm. Qhov kev xaiv zoo tshaj plaws yog cov nqaij hauv tsev (nqaij qaib, qaib ntxhw, luav, nqaij nyuj lossis nqaij nyug). Nws yog qhov zoo tshaj plaws los xaiv yam tsis muaj rog (nqaij qaib lossis qaib ntxhw mis, thiab lwm yam).
Recipes for new dish
thawj daim ntawv qhia yog buckwheat thiab minced meatballs. Lawv yogPairs zoo heev nrog zaub broth. Boil buckwheat, ntws dej thiab sib tov porridge nrog minced nqaij. Diav cov nqaij npuas tsim rau hauv lub boiling broth.
kua zaub-puree los ntawm lub siab. Nws yog qhov yooj yim heev los npaj. Soak lub pulp ntawm qhob cij nyob rau hauv cov mis nyuj, kis lub siab los ntawm ib tug nqaij grinder. Sib tov cov khoom xyaw thiab caij nrog ntsev me ntsis. Ntxiv ib co kua zaub los yog dej thiab cia cov kua zaub simmer me ntsis.
Nqaij ntses ntses. Hla cov ntses fillet thiab dos los ntawm nqaij grinder. Ntxiv grated carrots thiab hmoov nplej rau minced nqaij. Steam cov cutlets tsim rau li 20 feeb.
