Yuav ua li cas hloov cov qab zib thiab hmoov nrog cov khoom noj kom zoo?

Tig mus rau cov khoom noj khoom haus kom zoo, cov lus nug ib txwm tshwm sim ntawm yuav ua li cas hloov cov koj nyiam buns, qhaub cij, khoom qab zib thiab khoom qab zib.
Ua ntej tshaj plaws, sim tso kom tag nrho cov hmoov nplej ua rau ua poov xab ua ke. Cov sib xyaw ua ke ntawm mov noj yuav suav nrog:

Refined hmoov, uas yog purified los ntawm cov tseem ceeb tshaj plaws cov ntsiab - tus kab mob, ceg (qhov chaw ntawm fiber), aleuron txheej ntawm cov nplej (qhov muaj protein),
tshuaj, muaj xim, tsw qab,
poov xab - nws ntseeg hais tias poov xab tsis tuag thaum ua tiav los ntawm qhov kub siab, thiab yog li ntawd txuas ntxiv txhim kho hauv tib neeg lub cev, uas tom qab ntawd tuaj yeem ua rau muaj teeb meem kev noj qab haus huv.

Nws yog qhov nyuaj rau tsis kam lees cov qhob cij thiab hmoov nplej khoom, yog li muab qhov kev nyiam rau ib yam khoom ua rau lub txiv qaub lossis tom tsev.

Khoom qab zib kuj tseem tuaj yeem tsim teeb meem kev noj qab haus huv, suav nrog:

thinning ntawm txha hniav laus,
ua pob rau ntawm daim tawv nqaij,
ua txhaum ntawm microflora,
mob ntshav qab zib thiab mob plab hnyuv vim qhov ua tiav los ntawm txoj hlab ntsws tau pib los tsim cov tshuaj insulin,
txo lub neej siab luv
ntxiv lawm tshob vim qhov tseeb tias kev tsim cov tshuaj estrogen thiab testosterone tsawg heev.

Nws yog qhov yooj yim los hloov cov hmoov nplej thiab qab zib hauv tsev. Muaj ntau cov zaub mov txawv uas siv cov khoom ntuj tsim xws li zib ntab, txiv hmab txiv ntoo qhuav, txiv hmab txiv ntoo, txiv ntoo, noob txiv, marshmallows, marmalade, qhob jam, maple phoov, cocoa, txiv maj phaub, thiab lwm yam.

Hloov mus rau qhov khoom noj khoom haus kom zoo - yuav ua li cas hloov cov khoom noj qab zib thiab hmoov txhuv nplej siab?

Nws hloov tawm tias hloov cov khoom noj qab zib thiab hmoov txhuv nplej nrog kev noj zaub mov kom zoo thiab kom poob phaus tsis yog qhov nyuaj li nws yuav zoo li.

Ua raws li cov cai yooj yim ntawm txoj kev mus rau kev noj qab haus huv thiab kev poob phaus:

ua ib daim ntawv qhia ua ntej rau ib hnub lossis ib lim tiam,
suav nrog ntau cov zaub, txiv hmab txiv ntoo, cereals hauv koj cov zaub mov,
tau siv los haus tshuaj yej thiab kas fes tsis muaj piam thaj, thiab sai sai no qhov kev xav tau ntxiv rau qab zib yuav ploj,
hloov cov mis nyuj tsis tu ncua nrog mov, kua taum lossis almond,
hloov cov poov xab dawb ua ncuav cij nrog cov ncuav cij lossis cov ncuav ci ua nrog cov khoom ntuj,
xaiv cov nplej zom tsuas yog los ntawm cov hmoov nplej wholemeal,
kis tau tus qhaub cij nrog avocado muab tshuaj li qhaub cij, koj tau txais ib tug heev hearty noj tshais los yog khoom noj txom ncauj,
yuav cov zaub mov dawb gluten
yeej ib txwm khaws ib hub ntawm cov zib ntab zib ntab nyob hauv tsev thiab, thaum nqhis cov khoom qab zib, noj ib tsp, ntxiv ob peb walnuts,
yog tias koj muaj kev fab tshuaj rau zib ntab, noj ib nrab dawb marshmallow lossis ob peb qho ntawm cov qhob noom xim kasfes tsaus,
ib hnub koj tuaj yeem muaj khoom txom ncauj nrog cov txiv hmab txiv ntoo qhuav thiab txiv ntoo sib txawv, uas tau muab tso rau hauv xib teg ntawm koj txhais tes,
ua cov khoom qab zib ua los ntawm cov khoom ntuj tsim
noj khoom qab zib thaum sawv ntxov,
nco ntsoov kawm cov muaj pes tsawg leeg thiab cov ntawv qhia calories ntau ntawm cov khoom thaum yuav,
ua ib qho kev sim: thaum nqhis cov khoom qab zib lossis hmoov nplej, haus dej sov nrog txiv qaub thiab tom qab ob peb feeb kev xav ua noj yuav tsum thim rov qab,
ua cov dej qab zib rau koj tus kheej ib hnub tom ntej: nrog mint, txiv qaub, berries, qhiav, zib ntab,
yuav ib rab thiab ua kom muaj kev noj qab haus huv smoothies nrog cocoa, vanilla, cinnamon thaum sawv ntxov.

Noj tsis muaj hmoov thiab khoom qab zib tuaj yeem muaj ntau yam, thiab tseem ceeb tshaj, nrog cov txiaj ntsig zoo rau kev noj qab haus huv thiab duab.

Thaum cev xeeb tub thiab pub niam mis

Yuav ua li cas hloov cov khoom qab zib thaum lub cev xeeb tub thiab kev pub niam mis?

Thaum cev xeeb tub thiab pub mis, nws zoo dua rau kev tso tseg cov khoom qab zib uas tau yuav thiab cov hmoov nplej, tshwj xeeb tshaj yog nrog ntxiv ntawm zas xim thiab tshuaj ntsuab.

Thaum cev xeeb tub, tus poj niam yuav tsum haus cov khoom noj ntawm cov carbohydrates ntau dua, thiab cais tawm cov carbohydrates yooj yim.

Piv txwv li:

rau pluas tshais, ua noj porridge: oatmeal, millet, pob kws thiab ntxiv rau koj txoj kev xaiv: ntau cov txiv ntoo tshiab los yog khov, hom qhob cij, kua qab zib,
Raws li khoom noj txom ncauj, siv cov qhob noom xim kasfes, candied txiv hmab txiv ntoo lossis fritters,
Ua noj txiv hmab txiv ntoo stepped los ntawm cov txiv hmab txiv ntoo qab zib lossis cov txiv hmab txiv ntoo qhuav (txiv qhuav apricots, hnub tim),
Cov kev xaiv zoo tshaj plaws rau cov khoom qab zib thaum cev xeeb tub yog cov kua txiv tshiab, uas kuj tseem noj qab nyob zoo. Qhov tshwj xeeb tshaj yog zoo yog cov kua, plum thiab kua txiv lws suav,
Hloov cov khoom qab zib nrog kev pub mis niam yuav pab tau cov khoom qab zib. Npaj rau ntawm Turkish delight thiab kozinaki thiab pamper koj tus kheej hauv kev sim,
Tsis txhob noj qab zib nrog zib ntab thiab mis nyuj.

Saib koj cov kev xav thiab cov kev xav ntawm tus menyuam thiab maj mam qhia qee yam khoom noj rau hauv cov zaub mov.

Nrog ntshav qab zib

Ntshav qab zib yog ib yam kab mob uas ntshav qabzib tsis zoo los ntawm lub cev.
Yog li, xaiv cov khoom noj qab zib thiab qab zib nrog tsawg los tsis muaj qab zib.

Cov zaub mov qab zib rau cov mob ntshav qab zib muaj ntau qhov sib txawv. Qhov loj tshaj plaws yog kev siv ceev.

Yuav ua li cas los hloov cov khoom qab zib nrog ntshav qab zib - daim ntawv teev cov khoom muaj cai:

Qhob noom xim kasfes dub
marmalade
dawb marshmallows
khaub noom oat lossis almond,
qab zib kom qhuav
waffles stuffed nrog txiv hmab txiv ntoo jam txog li 2 tauj ib hnub,
Rau pluas tshais, koj tuaj yeem npaj cov pancakes, pancakes lossis cheesecakes nrog qab zib me ntsis. Sim ci rau hauv qhov cub es tsis txhob muab kib rau hauv lub lauj kaub.

Tej yam piv txwv txog kev so uake

Thaum lub cev yuag, koj tsis tas yuav ua kom koj tus kheej tshaib plab. Yuav tsum khaws cov zaub mov kom zoo uas koj tuaj yeem noj nrog koj kom koj tsis txhob tsoo khoom noj hauv khw.

Cov piv txwv ntawm cov khoom noj txom ncauj uas tsis muaj khoom qab zib:

txiv apples
Kua chips qhob nrog txuj lom,
txiv ntoo
cereal tuav
noj mov ci
biscuit cookies, uas tsis suav nrog butter, mis nyuj thiab qe. Lub khob noom cookie yog zuaj hauv dej,
cov txiv hmab txiv ntoo qhuav (qhuav apricots, raisins, prunes, figs),
smoothies los yog kua txiv ua hauv tsev lossis hauv cov kua txiv ua hauv kev sib deev.

Thaum poob ceeb thawj thiab hloov mus rau cov khoom noj kom tsim nyog, npaj koj li kev noj zaub mov ua ntej, kawm cov zaub mov zoo noj, thiab muab kev nyiam rau cov khoom ntuj tsim. Thiab nco ntsoov tias koj tuaj yeem noj cov khoom qab zib thiab poob phaus.

Tsis kam txais cov khoom noj qab zib thiab hmoov txhuv nplej thaum yuag tshaj yog xaiv tau. Qee cov khoom muaj cov khoom siv tseem ceeb heev.

Piv txwv li, hauv zib ntab suav nrog cov vitamins, txiv hmab txiv ntoo acids, amino acids, cov ntsev ntsev ntxhia.

Marmalade, pastille, marshmallows muaj pectin, ib yam khoom uas pab ntxuav tawm cov co toxins.

Qhob noom xim kasfes dub Nws muaj cov magnesium, hlau, antioxidants, zinc, valerianic acid thiab ntau lwm cov txiaj ntsig zoo uas cuam tshuam rau lub cev.

Ntxiv rau, kev siv khoom qab zib ua rau cov tshuaj hormone endorphin, uas ua rau lub siab zoo dua thiab txo qis kev ntxhov siab.
Cov txiaj ntsig zoo yuav ua rau pom tseeb yog tias koj siv cov khoom noj qab zib thiab hmoov txhuv nplej rau hauv qhov me me hauv thawj ib nrab ntawm hnub, txwv tsis pub muaj teeb meem kev noj qab haus huv tsis tuaj yeem zam thiab cov txheej txheem ntawm kev poob phaus yuav nres.

Hloov cov qab zib thiab cov hmoov nplej thaum lub sijhawm ua khoom noj yuav pab cov tais diav ua los ntawm cov khoom ntuj tsim.

Piv txwv ntawm cov zaub mov txawv rau kev poob phaus hauv tsev:

Ci apples

Ci apples

Txiav txiv apples los ntawm cov tub ntxhais. Ntxiv zib ntab nrog noob txiv los yog raisins nrog cinnamon rau lub qhov. Ncuav ib co dej rau hauv lub tais ci thiab nteg cov txiv av. Ci rau 40 feeb ntawm 190 degrees. Txij lub sijhawm, ncuav qab zib los ntawm lub pwm

Txiv hmab txiv ntoo zaub xam lav

Txiv hmab txiv ntoo zaub xam lav

Txiav cov txiv kab ntxwv loj rau hauv 2 ntu thiab tev ntawm lub pulp. Siv cov tev ua phaj. Tom ntej no, txiav mus rau hauv me me cubes slices ntawm txiv kab ntxwv, kiwi, txiv kab ntxwv qaub, tev. Ncuav cov zaub xam lav nrog cov kua mis nyeem los yog kua txiv qaub. Tsuag cov noob pomegranate rau saum thiab muab ob peb nplooj mint,

Ua qhob noom xim kasfes

Ua qhob noom xim kasfes

Koj yuav xav tau: av cocoa, cocoa butter, carob, txiv maj phaub, lwm yam txuj lom.
RUB lub cocoa butter rau ntawm grater, nyoos - coj mus rau lub xeev ntawm hmoov hauv kas fes grinder.
Qhuav lub butter, nplawm nws thiab ntxiv cov txuj lom muaj mus saj (kua txob, vanilla, cinnamon, thiab lwm yam). Tom qab ntawd ntxiv av cocoa thiab carob rau ib qho tuab. Yog tias xav tau, muab cov nqaij sib xyaw ua ke nrog txiv ntoo, noob, txiv hmab txiv ntoo qhuav lossis kua txiv. Muab lawv tso rau hauv lub log lossis yob cov khoom thiab xa lawv hauv lub tub yees li 20 feeb kom tawv. Txau cov txiv maj phaub rau hauv cov khaub noom tiav.

Vim li cas koj thiaj xav kom muaj khoom qab zib

Ua ntej txhua yam, koj yuav tsum xav: vim li cas nws thiaj qab zib heev? Muaj ntau ntau yam, xws li:

Kev noj haus ntxiv, caj ces rov qab los rau khoom qab zib.
Txoj kev xav hauv lub siab, kev xav ua dhau los thiab kev xav dhau. Noj khoom qab zib hauv qab kev ntxhov siab, qaug zog.
Cov tsos mob psychosomatic. Qab zib pab ua txoj hauv kev kom zoo siab thiab txaus siab thaum tsis muaj kev lom zem nyob hauv lub neej.
Tsis tshua muaj cov magnesium thiab chromium nyob rau hauv lub cev, qhov teeb meem hormonal.

Lus Cim! Txhawm rau kom hnyav, noj txhua yam qab zib thiab hmoov txhuv nplej tsuas yog rau pluas tshais thiab noj kom tsawg.

Yuav ua li cas hloov cov khoom qab zib ntawm cov khoom noj?

Txiv Hmab Txiv Ntoo

Cov piam thaj hloov. Lawv muaj cov suab thaj thiab cov vitamins zoo. Txiv av, tshwj xeeb tshaj yog cov ntsuab, kiwi, txiv duaj, txiv kab ntxwv tuaj yeem noj tau ntawm cov khoom noj. Thiab txiv kab ntxwv qaub thiab txiv puv luj feem ntau muaj cov roj hlawv lub cev.

Tab sis cov khoom noj khoom haus txhawb kom tsis txhob siv txiv tsawb thiab txiv hmab thaum poob ceeb thawj, vim tias lawv muaj ntau yam qab zib. Nws raug nquahu kom noj txhua yam txiv ntoo ua ntej 16.00. Txhawm rau ua kom lawv muaj kev siv ntau yam, koj tuaj yeem ua cov txiv ntoo ua kua qab thiab ua kom nws nrog ntuj yogurt.

Thiab koj tseem tuaj yeem ci cov txiv apples lossis pears nrog tsev cheese lossis ricotta, koj tau txais cov khoom noj qab qab. Ib tee ntawm zib ntab hauv cov khoom qab zib yuav ntxiv cov qab zib tsim nyog rau cov txiv hmab txiv ntoo.

Koj tuaj yeem hloov cov khoom qab zib nrog cov txiv ntoo qhuav thiab txiv ntoo. Lawv yog cov pab tau rau lub cev, zoo meej zaum thiab khaws tau zoo nkaus li ntawm satiety ntev.

Tsis tas li ntawd xwb, vim tias muaj cov ntsiab lus fiber ntau, cov txiv hmab txiv ntoo qhuav txig ntxuav cov hnyuv.

Tab sis koj yuav tsum tau ua tib zoo nrog lawv tus lej. Cov txiv ntoo thiab cov txiv hmab txiv ntoo qhuav, txawm tias lawv muaj cov tshuaj uas muaj txiaj ntsig zoo, muaj cov calories ntau. Cov koob tshuaj txhua hnub ntawm kev noj haus yuav tsum tsis pub ntau tshaj 30 g.

Nws pom zoo kom muab cov txiv ntoo thiab cov txiv ntoo ua kom qhuav, ua kom muaj cov vitamin sib xyaw. Koj tuaj yeem ua khoom qab zib kom zoo. Ua li no, tsoo ntau cov txiv hmab txiv ntoo qhuav, yob lawv mus rau hauv cov pob me me thiab yob hauv cocoa lossis txiv maj phaub. Xws li cov khoom noj qab nyob zoo thiab qab yuav tsis tawm hauv ib qho twg.

Marshmallows thiab Marmalade

Tsis muaj rog hauv marshmallows thiab marmalade; lawv cov zaub mov muaj txiaj ntsig yog hauv carbohydrates thiab ib qho me me ntawm cov protein hauv cov lus muaj. Cov khoom qab zib no yog tsim siv cov pectin lossis agar-agar. Vim tias cov tshuaj no, lawv muaj txiaj ntsig hauv qhov no: lawv nce kev tiv thaiv kab mob, ua kom cov metabolism hauv lub cev qis dua, txo qis cov roj (cholesterol) phem, txaus siab rau lub cev nrog calcium thiab iodine.

Thaum noj marshmallows thiab marmalade ntawm cov zaub mov noj, khaws lub siab ntawm qhov sib npaug, tsis pub ntau tshaj 50 grams hauv ob peb hnub. Txawm hais tias lawv yog cov tseem ceeb, lawv muaj qhov ntau hauv calories.

Tseem Ceeb! Thaum xaiv marshmallows thiab marmalade, them sai sai los xyuas kom meej tias lawv tsis muaj qab zib mound! Qhov zoo dua, ua khoom qab zib rau koj tus kheej los ntawm kev kho cov calories rau koj tus kheej.

Txhim

Nws suav hais tias yog kev hloov pauv zoo rau khoom qab zib. Kev noj haus pastilles yuav tsum tsuas yog applesauce thiab qe dawb. Tom qab ntawd nws cov ntsiab lus hauv calorie yuav tsis pub dhau 50 calories ntawm 100 grams thiab yuav haum rau lub moj khaum ntawm kev noj zaub mov nruj.

Nws yog qhov ntuj thiab lub ntuj hloov rau qab zib. Tab sis, hmoov tsis zoo, cov ntsiab lus hauv caloric yog tsis muaj qab hau qis rau kev ua qab zib. Yog li no, ntawm kev noj haus, yog tias koj xav tau haus cov dej qab zib zoo, zib ntab yog tsim nyog, tab sis tsuas yog nyob rau hauv cov koob tshuaj me me.

Thiab nco ntsoov tias zib ntab tsis zam lub siab kub, vim nws poob tag nrho nws cov txiaj ntsig zoo thiab dhau los ua lom.

Tsaus chocolate

Cov khoom noj khoom haus tau raug tso cai kom noj cov qhob noom xim kasfes ntawm kev noj zaub mov, tab sis nws yuav tsum tsaus chocolate, tsawg kawg ntawm 72% cocoa taum.Cov qhob noom xim kasfes no muaj cov vitamins thiab antioxidant, txhawb kev nyuaj siab, ua rau muaj kev chim siab zoo.

Tsis tas li ntawd, nws muaj qhov ua tau zoo ntawm cov hlab plawv cov ntshav, tswj ntshav siab. Ntawm kev noj zaub mov noj, qhov koob tshuaj txhua hnub ntawm cov chocolate dub yuav tsum tsis pub ntau tshaj 20 g.

Muesli Tuav

Ib qho zoo kawg nkaus hearty khoom noj txom ncauj uas tsis tsuas yog saturates, tab sis muab lub cev muaj txiaj ntsig zoo thiab cov vitamins.

Thaum muas, them sai sai rau qhov muaj pes tsawg leeg, yuav tsum tsis txhob muaj suab thaj, fructose, kua qab zib lossis hmoov. Tsuas yog cov txiv hmab txiv ntoo ntuj, txiv hmab txiv ntoo qhuav, berries, txiv ntoo thiab zaub mov!

Muesli bars tuaj yeem npaj ntawm nws tus kheej; granola yog lwm txoj hauv kev rau cov kab ntawd. Qhov no muab sib xyaw ua ke ntawm txiv ntoo, berries, txiv hmab txiv ntoo qhuav yog siv rau pluas tshais. Koj tuaj yeem hliv mis, kefir lossis kua mis nyeem qaub ntuj.

Mis nyuj khov yog cov khoom noj ntawm protein. Tsis tas li ntawd, lub cev siv ntau lub zog kom sov thiab zom cov pob ntawm cov mis nyuj khov. Tab sis tsis yog txhua lub mis khov yuav tuaj yeem noj ntawm cov zaub mov noj. Them nrog glaze, biscuits, crispy mov thiab lwm yam khoom qab zib ntxiv tsis suav nrog hauv cov khoom noj.

Tab sis cov mis nyuj khov uas yooj yim koj tuaj yeem txaus siab rau noj tshais. Ntawm kev noj zaub mov noj, nws feem yuav tsum tsis pub ntau tshaj 70 g.

Koj tseem tuaj yeem ua dej khov rau koj tus kheej, piv txwv li, los ntawm txiv tsawb khov lossis cov txiv ntseej. Thiab rau creamy saj ntxiv me ntsis mis nyuj los yog kefir. Cov ntsiab lus tsis muaj nuj nqis ntawm cov tshuaj tsw qab khov hauv tsev yuav muaj ntau zaus qis dua kev yuav khoom.

Yuav ua li cas hloov hmoov nplej ntawm cov khoom noj

Koj yuav tsum tsis txhob tsis kam lees noj ntawm cov zaub mov noj txhua lub sijhawm, koj tuaj yeem nplawm koj tus kheej nrog buns, pancakes lossis khaub noom, tab sis tsuas yog los ntawm cov khoom xyaw zoo, uas yog:

Kwv Tuag
Npuas
Oatmeal.

Cov khoom lag luam no muaj cov khoom noj ua ke sib txawv, thiab yog li tsis nce cov ntshav qab zib, tswj lub siab los ntawm lub sijhawm ntev, txaus siab rau lub cev nrog cov tshuaj uas muaj txiaj ntsig thiab tsis ua rau lub cev hnyav dua. Ceg thiab tshuaj fiber ntau normalize metabolism thiab pab kom tshem tau cem quav.

Kev noj zaub mov rau lub cev tsis muaj calorie ntau ntawm cov zaub mov noj yuav tsum tsis pub ntau tshaj 150 g.

Thaum ci, siv cov cai:

Tsis txhob siv cov roj.
Yog tias daim ntawv qhia xav tau cov khoom noj muaj mis nyuj, tom qab ntawd siv cov ntsiab lus tsis muaj rog.
Los ntawm qe, siv cov protein nkaus xwb.
Hloov qab zib nrog sahzam lossis phoov nqaij noj.
Noj tshuaj Hercules es tsis txhob ua haujlwm.
Ci hauv silicone pwm, lawv tsis tas yuav tsum ua kom roj nrog cov roj ua zaub.

Tsis tas li ntawd, feem ntau cov ncuav qab zib cov pluas noj tau txais los ntawm tsev cheese - cov no yog cij zaub, cheesecakes, tsev cheese ncuav muffins. Ntxiv cov txiv hmab txiv ntoo lossis cov khoom qab zib rau cov tub-paj ntoo ua rau koj qhov kev xaiv zoo dua rau cov khoom qab zib qab zib.

Feem ntau, cov khoom noj qab zib tsawg nyob rau hauv tsis muaj txoj kev qis tshaj rau cov khoom qab zib nrog qab zib. Ntau yam ntxiv ntawm vanillin, sahzam, poppy, cinnamon muab rau lawv ib qho saj zoo kawg nkaus. Thiab kev noj zaub mov pub ua kom lub teeb pom kev zoo rau lub cev thiab tsis ntxiv ib qho ntev tshaj ntawm lub duav.

Thiab nco ntsoov: txoj kev tsis raws qauv los hloov cov qab zib thiab cov nplawv ntawm cov khoom noj!

Cov khoom noj muaj protein ntau txaus kom haum thiab nws ua rau cov khoom qab zib tsawg. Ntxiv rau, ntau lub zog siv rau qhov nqus ntawm cov zaub mov muaj protein ntau. Kev hlawv cov roj calories, lub cev siv cov calories ntau. Cov nam no tseem ceeb heev rau kev noj zaub mov noj!

Peppermint tshuaj yej muffles qhov kev xav ntawm kev tshaib plab, nrog rau lub siab xav noj cov khoom qab zib.

Lub hlwb hawv ntxias! Yog tias koj tsis tuaj yeem tsis lees txais cov khoom qab zib, tom qab ntawd ua ntej yuav, nco ntsoov saib cov pob khoom thiab cov ntsiab lus ntawm cov khoom qab zib! Koj tuaj yeem muab dai daim ntawv tshaj xo tom tsev nrog cov qauv ntawm cov qauv uas koj xav tau. Lawv yeej tsis kam cia lawv ncuav!
Hloov chaw ncaj ncees! Yog tias koj tau noj qab zib hauv qab kev ntxhov siab, tom qab ntawd pom cov khoom sib npaug, kev siv uas yuav coj kev zoo siab. Qhov loj tshaj plaws yog tias nws haum rau hauv lub moj khaum ntawm kev noj haus.
Ua txhua qhov ncuav mog qab zib uas koj noj nrog cov kev qhia muaj zog lossis kev sib tw cardio. Lwm zaus koj yuav xav zoo ua ntej koj yuav noj ib yam dab tsi tsis zoo.

Lus Cim! Muaj ib txoj kev ntawm kev noj khoom qab zib thiab nws yog qhov txawv.Xav tau ib lub ncuav mog qab zib? Noj, tsuas yog liab qab thiab ntawm daim iav.

Cov laj thawj ntawm kev nqhis cov khoom qab zib

Kev ua rau khoom qab zib yog piv rau kev quav, tsuas yog tsis zoo li haus cawv los yog kev twv txiaj, nws tsis ua rau lwm tus raug txim. Cov kaus hniav uas qab zib tau npaj txhij tsis kam ua qab ntsev, haus luam yeeb, kib thiab lwm yam khoom lag luam hauv qab cov khoom qab zib. Tej zaum yuav muaj ntau qhov laj thawj rau qhov kev nyiam no:

caj ces neeg caj ces
kev ntxhov siab nrhiav tus cwj pwm
tsis muaj chromium, magnesium nyob rau hauv lub cev,
ci, ncuav mog qab zib, khoom qab zib thiaj li pom tau tias yog qhov txiaj ntsig thiab kev zoo siab.

Txhawm rau kom hnyav, nws txaus los soj ntsuam kev txaus - tsis pub ntau tshaj 1 noj ib hnub twg, uas yuav tsum noj thaum sawv ntxov.

1 Cov Ntsiab Cai ntawm Pierre Ducane Noj rau lub cev yuag

Ducan kev noj haus tau muaj koob meej thoob ntiaj teb. Tus neeg noj zaub mov zoo muab tswv yim thiab muaj qee cov menus tsim los ntawm nws rau txhua hnub.

Pierre Ducane kev noj haus cov txheej txheem

Hauv cov npe ntawm cov khoom lag luam, ntxiv rau cov tseem ceeb, muaj txiv hmab txiv ntoo, zaub, txiv hmab txiv ntoo. Nco ntsoov nqa 2 dia oatmeal txhua hnub nrog dej.

Txij li tsis muaj chaw nyob hauv kev noj zaub mov rau cov ncuav qab zib, khoom qab zib, khoom qab zib thiab cov mis ua kua, cov neeg nyiam noj zaub mov qab thiab hmoov txhuv nplej siab pom zoo ua zaub mov rau lawv tus kheej, noj mus ua raws li qhov xav tau ntawm Ducane.. Cov npe ntawm cov khoom uas yuav pab ua kom cov zaub mov kom haum raws li ua tau rau cov neeg uas xav kom poob phaus yog raws li hauv qab no:

1. Noj ua siav tsis muaj rog.
2. Cov qe dawb yog siv tsis tau txwv.
3. Cov txheej txheem txhua hnub ntawm yolks tsis ntau tshaj ob zaug hauv ib hnub, thiab muaj cov roj (cholesterol) siab - 3-4 toj ib lub lis piam.
4. Cov mis nyuj xav tau pom zoo, tab sis tsuas yog nrog cov roj cov ntsiab lus tsawg xwb.
5. Qhov niaj hnub tus nqi ntawm gluten (nplej thiab txhuv hmoov nplej, barley) tsis pub ntau tshaj 2 tablespoons ntawm gluten.
6. Agar-agar, gelatin, ci hmoov, poov xab pub rau siv hauv qhov ntau me me.

Cov khoom qab zib tsim nyog tso cai rau koj los hloov cov khoom qab zib thiab tsis ua mob rau lub cev. Thiab kev siv cov txiv hmab txiv ntoo, bran thiab oatmeal nyob rau hauv lawv txawm yuav pab tshem lub plab hnyuv ntawm co toxins, uas kuj yog ib qho mob rau qhov ua kom yuag.

2 Ci ci yam tsis muaj hmoov nplej

Txhawm rau kom tsis txhob ua txhaum txoj kev lig kev cai ntawm poob ib khob dej tshuaj yej thiab kas fes nrog qee qhov yummy thaum sawv ntxov, koj tsuas yog yuav tsum tau hloov cov ncuav qab zib tsis tu ncua nrog oatmeal, thiab ib lub ncuav mog qab zib nrog lub ncuav qab zib uas tsis siv qab zib. Rau cov qab zib, koj tuaj yeem ntxiv cov khoom ntuj lossis hluavtaws ua cov khoom xyaw thaum ua noj. Yog li, cov lus qhia tseem ceeb ntawm cov khoom noj khoom haus yuav raug saib xyuas: hmoov nplej thiab qab zib ntxiv rau. Los ntawm txoj kev, oat thiab bran cov khoom qab zib tuaj yeem noj tau txawm tias yav tsaus ntuj yam tsis muaj kev phom sij rau kev noj qab haus huv thiab lub cev.

Cov khoom noj qab zib zoo li no tau pom zoo tsis yog rau cov neeg uas xav kom poob phaus, tab sis kuj rau cov poj niam thaum cev xeeb tub, cov hluas muaj kev txom nyem los ntawm pob txuv, thiab ntshav qab zib.

Tsis txhob yuav khoom goodies hauv khw muag khoom: lawv muaj suab thaj, thiab qee zaum muaj qab thiab xim uas yuav tsis zoo rau lub cev. Ua nws-nws-koj tus kheej ua noj ua haus pom zoo.

2.1 Noj cov ncuav qab zib oatmeal nrog apricot puree thiab tsev cheese

Tsis muaj qab zib los sis hmoov hauv cov kua nplaum no. Ua tsaug rau qhov no, nws tuaj yeem noj los ntawm cov neeg mob ntshav qab zib thiab cov neeg uas xav poob phaus.

Ncuav Qab Zib Oatmeal nrog Tsev Me

Rau kev ua noj koj yuav xav tau:

1. Txhua qhov khoom xyaw yog muab tso rau hauv lub tais, nplawm nrog rab.
2. Ntawm daim ntawv ci nrog ntawv ci, nteg tawm nrog rab diav ib feem ntawm lub khob noom cookie, me ntsis tsoo.
3. Ci cov ncuav qab zib ntawm 180 degrees rau 20 feeb.

2.2 Oatmeal ncuav qab zib ntawm kefir

Nrog rau cov khoom noj kom zoo, koj tuaj yeem kho koj tus kheej rau cov khoom qab zib uas pheej yig thiab noj qab haus huv.

Ncuav Qab Zib Oatmeal nrog Cov Txiv Hmab Txiv Ntoo

Txhawm rau npaj nws, koj yuav tsum muab cov khoom sib xyaw hauv qab no:

Qee cov ntawv qhia pom zoo siv cov zib ntab ntuj. Qhov no yuam kev loj. Thaum siab kub, cov khoom poob tag nrho nws cov txiaj ntsig zoo, thiab tus nqi ntawm cov carbohydrates hauv nws tsis yog tsawg dua li hauv qab zib zoo tib yam.

1.Cov plaub ya ri tau sau nrog kefir (ib qho khoom noj muaj mis nyuj) li 20 feeb.
2. Cov txiv hmab txiv ntoo qhuav yog tsau rau hauv dej rau ib lub hlis twg ntawm ib teev.
3. Cov kab tev thiab tev pov tseg.
4. Tag nrho cov khoom xyaw yog tov rau hauv ib lub tais.
5. Daim ntawv ci ci tau them nrog daim ntawv ci (silicone pwm tuaj yeem siv tau).
6. Lub khob noom cookie yog nteg tawm rau qee qhov - ib diav.
7. Ncuav qab zib ci yog 180 degrees 20 feeb.

2.3 Daim txhuam cev ncuav mog qab zib 'Rau tshuaj yej' los ntawm ceg

Yog tias, hloov cov hmoov txhuv, xaum yog siv los txhim kho lub plab hnyuv muaj nuj nqi, tom qab ntawd cov khoom qab qab qab kuj tseem yuav muaj txiaj ntsig zoo.

Caw thiab kefir biscuit

Yog tias xav tau, nws tuaj yeem ua kom zoo nkauj nrog cov txiv duav, rawg tsis muaj qab zib, txiv hmab txiv ntoo candied. Nws yog qhov zoo uas yuav tau siv cov vuas uas muaj los ntawm 72 feem pua lossis ntau dua ntawm cov cocoa taum.

Koj tuaj yeem txiav lub khob cij ua ke thiab ua ib txheej ntawm jam. Qee tus niam tsev tau nchuav saum taub hau nrog cov mis ua kua, ua noj nrog lawv tus kheej txhais tes yam tsis muaj qab zib.

Cov khoom lag luam hauv qab no yuav xav tau rau lub ncuav ci:

Lus Qhia Ua Noj:

1. Tag nrho cov khoom xyaw yog tov.
2. Qhov loj yog sab laug rau brew rau 10 feeb.
3. Lub khob noom cookie tom qab nce qhov ntim ntau yog nchuav mus ua silicone pwm.
4. Ci ncuav qab zib nrog cua sov me me li 40 feeb.

3.1 Cov me nyuam ua cov mis uas tsis muaj mis thiab tsis xyaw nyob hauv qhov cub

Ua cov kua mis ua kom yuag yooj yim yog qhov yooj yim heev. Yog lawm, nws yuav siv sijhawm ntau.

Ua tsev nyob rau cov kua mis

Cov kua mis zoo li no yog qhov ntxim nyiam txawm tias menyuam yaus thiab tsis xau cov hniav.

1. Lub mis kua mis yog muab hliv rau hauv lub tais. Yog tias qhov xav tau, qee qhov nqi ntawm cov khoom qab zib tuaj yeem muab ntxiv rau qhov sib xyaw.
2. Mis nyuj muab tso rau hauv qhov cub rau qhov cua sov qeeb heev.
3. Txhua zaus siv cov khoom sib xyaw thiab tshem tawm cov zaj duab xis.

Qhov ntev dua qhov sib xyaw nyob rau hauv qhov cub, qhov tuab nws hloov tawm. Feem ntau tag nrho cov txheej txheem yuav siv sijhawm 5 teev lossis ntau dua. Cov khoom tiav tuaj yeem khaws cia rau hauv lub khob ntim khoom, hermetically kaw.

3.2 Cov kua mis ua kom tsis muaj qab zib los ntawm skim thiab mis hmoov hauv qhov cub qeeb qeeb

Ib qho ntawm cov khoom xyaw ntawm cov tais diav no yog mis hmoov. Tsis txhob siv nws cov khoom cuav. Yog tias qhov xav tau, nws tuaj yeem hloov nrog mis mos qhuav (tsis muaj piam thaj).

Pub mis los ntawm skim thiab mis nyuj hmoov hauv qhov cub qeeb

Qhov saj ntawm cov mis ua kua muaj ntau nicer dua lub Hoobkas ib. Thiab cov txiaj ntsig ntawm cov khoom tau zoo no muaj ntau zaus ntau dua.

1. Tag nrho cov khoom xyaw yog tov rau hauv ib lub tais.
2. Siv rab koob los yog tov khoom, ntaus kom loj kom txog thaum tus.
3. Qhov sib xyaw yog hliv rau hauv ntau lub tais.
4. Qhib hom 'kua zaub' hom.
5. Ua lub sijhawm ua noj ua haus 10 feeb.
6. Tom qab lub teeb liab (thaum lub sijhawm ntawm cov mis npau npau), lub hau npog multicooker tau qhib thiab sib tov.
7. Tam sim no teeb hom hom 'Extinguishing' rau lub sijhawm 10 feeb.
8. Do cov sib tov dua.
9. Rov ua cov leb ntawm cov ntsiab lus 7 thiab 8 2 ntau zaus.
10. Ua kom lub ение Extinguishing 'hom rau 20 feeb.
11. Tom qab tig lub multicooker, mis nyuj tso rau hauv nws kom txog thaum nws txias.
12. Ncuav cov kua mis ib nrab rau hauv ib lub tais thiab yeej nrog rab los sis tov kom txog 5 feeb.
13. Cov kua mis ua kua tau hliv rau hauv lub khob ntim thiab kaw nrog lub hau yas.
14. Lub hwj nrog cov ntsiab lus yog muab tso rau hauv tub yees rau 1-2 teev.

3.3 Cov piam thaj tsis muaj piam thaj chocolate ua kua mis

Koj tuaj yeem siv ib qho ntawm cov ntawv qhia saum toj no los npaj cov khoom lag luam no uas zoo nyob rau hauv kev saj thiab tsos.

Cov piam thaj tsis muaj chocolate chocolate ua cov mis nyuj

Txhawm rau tau txais cov kev kho mob zoo li no, koj yuav tsum ntxiv ib me nyuam diav ntawm cocoa hmoov rau cov khoom xyaw. Koj tuaj yeem siv cov qhob noom xim kasfes hloov - nws yuav txaus kom yws 2-3 slices.

4 Jam thiab jams tsis muaj suab thaj

Cov txiv hmab txiv ntoo thiab cov txiv ntoo tau tuaj yeem npaj rau kev siv yav tom ntej yam tsis muaj qab zib. Nws yuav tsum tsuas yog nco ntsoov tias cov khoom no khaws cov khoom tshiab rau ob peb xyoos tsuas yog hauv cov ntim tau kaw.

Jam tuaj yeem npaj tau yam tsis siv cov khoom qab zib, tab sis tom qab ntawd cov khoom yog cov khoom qab zib tsawg dua.

Nws tsis pom zoo kom siv xylitol thiab sorbitol rau jam.Cov khoom lag luam yuav tau txais cov iav zoo sib xws uas txawv kiag li ib txwm los sis tws. Nws yog qhov zoo dua los siv cov khoom qab zib ua hluavtaws hauv cov ntsiav tshuaj, ntuj stevia lossis erythritol - lawv feem ntau tsis muaj nqi zog thiab tsis koom nrog hauv metabolism.

4.1 Berry Jam

Nyob rau hauv txoj kev no lawv ua blanks rau lub caij ntuj no. Koj tuaj yeem siv cov txiv cev muag, cov txiv ntoo txho.

Blueberries yog qhov tshwj xeeb tshaj yog siv: nws txo qis ntshav qab zib thiab ua rau cov haujlwm ntawm cov txiav ua ke.

1. Ib lub txiv ntoo twg tau ntxuav thiab ziab me ntsis.
2. Tom qab ntawd lawv muab tso rau hauv lub khob hwj kom mus rau lub caj dab, tsis tas yuav tsoo.
3. Cov nyiaj tso rau hauv chav da dej.
4. Thaum lub ntim dawb tshwm nyob rau hauv ib lub taub ntim, cov txiv xyoob txiv qhia rau nws. Nws raug tso cai ntxiv qee qhov nqi ntawm ntuj ntoo los yog hluavtaws ua rau cov kua txiv ntoo.
5. Tom qab 40 feeb ntawm lub rhaub jam hauv chav da dej, lub rhawv tau nrog cov hau ua kom tsis muaj zog thiab ua kom zoo tuaj.

4.2 Jam los ntawm cov txiv kab ntxwv thiab txiv qaub nyob hauv kab hluav taws xob qeeb

Citrus txiv hmab txiv ntoo yog lub chaw khaws cov vitamins C. Lawv siv yog pom zoo rau cov neeg uas xav kom poob phaus, vim tias txiv kab ntxwv txhim kho cov metabolism, thiab cov pectins uas muaj nyob hauv lawv txhim kho lub cev muaj zog ntawm txoj hnyuv thiab txhawb kev zom zaub mov.

Qab Zib Dawb Citrus Jam

Yog li ntawd, thaum dheev koj xav tau cov khoom qab zib los yog koj yuav tsum tau kho kom zoo nkauj ncuav mog qab zib ntawm koj tus kheej cov ncuav (ntawm chav kawm, los ntawm hmoov nplej, tsis yog hmoov), koj tuaj yeem siv xws li muaj txiaj ntsig thiab qab qab txiv kab ntxwv ua tsis muaj qab zib.

Txij li tsis tsuas yog pulp tab sis kuj tev muaj txiaj ntsig nyob rau hauv cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo yog tag nrho siv rau kev ua jam. Txawm li cas los xij, ib qho yuav tsum nco ntsoov txog kev thauj mus los ntawm cov txiv hmab txiv ntoo, muab rau lawv ua nrog paraffin. Yog li, ua ntej siv cov txiv hmab txiv ntoo hauv lub txiv ntoo, lawv yuav tsum tau ua tib zoo txhuam nrog dej qab zib txhuam thiab yaug nrog dej ntws.

1. Txiv hmab txiv ntoo raug muab tso rau hauv lub lauj kaub, ncuav dej npau npau kom cov dej npog lawv kom huv si.
2. Npog lub khob ntim nrog lub hau thiab tawm hauv ib nrab ib teev kom tso cov kev iab.
3. Tshem tawm hauv dej, txiv qaub txiv ntoo txias rau qhov chaw sov li chav nyob.
4. Ua tib zoo tev tawm yam tsis cuam tshuam rau txheej txheej dawb.
5. Lub zest yog cov nqaij txhuam kom zoo zoo nkauj, muab tais txawb rau hauv ntau lub tais.
6. Ntxiv rau tib 2 tbsp. l stevia thiab sib tov.
7. Thaum kaw lub multicooker, ua kom nws hauv 'Extinguishing' hom rau 20 feeb.
8. Lub sijhawm no, cov txiv hmab txiv ntoo ua tau tev tawv dawb ntawm daim tawv nqaij.
9. Lub sam thiaj zoo nkauj txig, tshem cov noob thiab cov tuab ntawm cov partitions.
10. Tom qab multicooker tsis ua haujlwm lawm, ntxiv cov txiv ntoo ua kua pulp thiab 2-3 dia stevia rau lub tais, sib tov.
11. Qhib lub cooker qeeb hauv qhov "Jam" lossis "Jam" hom, thaum tsis muaj cov haujlwm no siv 'Stew' lossis 'Baking'.
12. Teem lub sijhawm multicooker ua haujlwm rau 40 feeb, tig nws, tab sis tsis txhob kaw lub hau tam sim ntawd.
13. Lub sijhawm 10 feeb thawj qhov loj yog do nrog lub hau qhib.
14. Lub sijhawm tshuav ib nrab teev ua noj jam nrog lub hau kaw.
15. Tom qab cov teeb liab, multicooker tsis qhib rau 20 feeb - qhov ntau yog tso cai kom txias, thiab cov txiv hmab txiv ntoo yog soaked nyob rau hauv syrup.
16. Tom qab tov cov preforms, coj mus kuaj thiab, yog tias tsim nyog, ntxiv stevia lossis citric acid.
17. Rov ua haujlwm multicooker hauv hom qub rau 30 feeb nrog lub hau kaw.
18. Tom qab cov teeb liab, xyuas cov jam rau qhov ntom ntom.
19. Yog tias qhov loj tsis tuab txaus, multicooker tig rau lwm ib nrab teev.
20. Nws raug tso cai tom qab kawg ntawm kev ua noj ntxiv rau ntxiv gelatin diluted hauv phoov rau qhov ntau raws li cov lus qhia.

Koj tuaj yeem nplawm cov khoom noj qab zib tiav nrog cov rab kom ci txiv ntoo txiv ntoo ua ntau dua. Yog hais tias lub jam tau npaj tseg yuav tsum khaws cia, qhov kub loj tau muab hliv rau hauv cov iav uas tsis muaj menyuam thiab cov hermetically kaw.

4.3 Txiv kab ntxwv jam nrog kua thiab qhiav hauv tshuab ua noj qeeb qeeb

Lub zog ua rog ntawm cov qhiav tau siv ntev hauv kev noj haus. Cov pectins tshwm sim hauv cov txiv ntoo ua rau muaj kev ua haujlwm ntawm cov hnyuv.Ua ke nrog cov kua txiv qab zib, cov khoom xyaw no tig mus rau hauv cov zaub mov uas pab kom poob phaus.

Txo cov txiv kab ntxwv siav nrog kua thiab qhiav

Ua ntej ua noj, cov txiv hmab txiv ntoo thiab txiv av txiv ntoo yuav tsum tau muab ntxuav kom huv nrog dej sov thiab dej qab zib siv tus txhuam.

1. Citrus scald nrog dej npau thiab tawm hauv qhov cub nyob hauv qab lub hau rau ib nrab ib teev kom tshem tawm cov iab.
2. Cov txheej ci ci rau ntawm tev ntawm txiv kab ntxwv thiab txiv qaub, tua los ntawm tev lossis ib rab riam ntse, txiav kom zoo zoo.
3. Ncuav cov zest zes rau hauv lub tais multicooker, ntxiv stevia thiab dej.
4. Tig lub multicooker hauv hom 'Extinguishing' nrog lub hau qhib.
5. Los ntawm cov txiv kab ntxwv tshem tawm dawb ib feem ntawm tev, zaj duab xis los ntawm cov nplais, noob.
6. Txiav lub tev tev ntawm lub txiv kab ntxwv thiab ncuav rau hauv dej npau.
7. Lemons raug txiav ua ke nrog seem dawb ntawm tev.
8. Lawv kuj tau tso rau hauv lub tais multicooker, sib xyaw.
9. Teem sijhawm rau 10 feeb thiab ua kom cov hmoov sib xyaw kom haum rau hauv hom quenching.
10. Lub npauj yog taum tawm, lub pulp yog txiav tsis muaj ib qho tseem ceeb.
11. Tom qab tig lub multicooker, ntxiv txiv apple thiab cloves rau hauv lub tais.
12. Tsis txhob tshem tawm lub tais nrog workpiece los ntawm lub tub rau khoom qeeb rau ib lub hlis ntawm ib teev.
13. Lub sijhawm no, tev cov qhiav ntawm daim tawv, tsuav nws ntawm grater zoo.
14. Tom qab 15 feeb ntawm Txoj kev lis ntshav ntawm qhov loj, ginger ginger yog ntxiv rau nws nrog rau cov kua txiv zais cia.
15. Qhov sawv daws tau muab rhaub kom ntev li 20 feeb hauv hom 'Stew' lossis 'Jam'.

Lub jam yuav tsum txias rau hauv lub qeeb qeeb qeeb hauv qab lub hau. Tom qab ntawd, koj tuaj yeem tuav qhov loj nrog rab.

4.4 Cov tub ntxhais kua jelly

Thaum sau cov kua jam, ntau lub cores tseem nyob. Lawv yuav tsum tsis txhob muab pov tseg, vim tias nws yog cov khoom lag luam zoo heev nrog kab kawm thiab vitamins. Nws yog qhov zoo tshaj plaws los ua noj jelly los ntawm lawv, uas muaj kev sib txawv rau kev noj haus ntawm cov neeg uas ua raws kev noj haus.

1. Kua cores yog txawb rau hauv lub lauj kaub, noj lawv ib nrab ntawm lub peev xwm.
2. Ncuav dej rau hauv lub lauj kaub yuav luag ci.
3. Muab lub lauj kaub rau ntawm hluav taws qeeb thiab tawm mus rau yaj hauv qab lub hau me ntsis.
4. Ua ntu zus, qhov ntau yog nplawm kom nws tsis kub tawm hauv qab. Cov dej yuav tsum tau evaporated nyob rau hauv ib nrab - qhov no yuav tshwm sim hauv kwv yees li 3 teev. Koj tuaj yeem cia qhov txias kom txias me ntsis kom nws tsis rhaub.
5. Tso cov kua los ntawm cov nplawm zoo lossis cov ntaub nyias nyias.
6. Cov seem uas muab rhaub kom txias yog muab ua kom zoo zoo los ntawm kev muab cov cheesecloth, tais ua ib nrab, txhuav tag nrho cov kua ua ke hauv thawj feem.
7. Ntxiv stevia mus saj.

Koj tuaj yeem ntxiv rau lub kua zaub gelatin diluted hauv nws raws li cov lus qhia. Txawm hais tias qhov no yog nyob ntawm yeem. Tom qab txias, lub broth tuab thickens nws tus kheej, noj daim ntawv ntawm cov pob tshab ntab zib mu-zoo li jelly. Nkaws ntxiv rau hauv rooj plaub uas koj xav tau txais jelly, zoo li marmalade.

Cov zaub mov noj no pub rau koj ua kom yoo mov noj thaum ua kom poob phaus zoo siab thiab nplij lub cev kev ntxhov siab thaum tsis kam ua rau hmoov thiab qab zib. Cov zaub mov tawv nqaij thiab noj qab nyob zoo uas npaj los ntawm koj tus kheej raws li cov lus qhia teev tseg yuav tsis ntxiv phaus ntxiv.

Kuv tuaj yeem hloov cov tshuaj yej qab zib li cas

Thaum poob ceeb thawj, koj tuaj yeem siv txoj cai hloov qab zib, uas yuav txhawb koj lub zog, muab kev lom zem, tsis txhob ntxiv cov phaus ntxiv. Txhawm rau kom tsis txhob "mob nrawm" rau feem nrog koj nyiam croissants, tuav, caramel, koj yuav tsum paub yuav hloov cov qab zib rau tshuaj yej nrog poob phaus:

Kuv tuaj yeem hloov cov tshuaj yej qab zib li cas

chocolate dub. Nws normalizes kev zom zaub mov, txhawb kev tsim cov tshuaj hormone ntawm kev xyiv fab, ntxiv dag zog rau cov tshuaj tiv thaiv kab mob, tiv thaiv kev ntxhov siab, tab sis koj tuaj yeem noj 2-3 daim ntawm ib hnub thiab tsuas yog thaum sawv ntxov (txog 16: 00) thaum kev ua haujlwm pancreatic. Los ntawm yav tsaus ntuj, qhov khoom noj tsis tuaj yeem noj, vim tias cov txheej txheem hauv lub cev hauv lub cev qeeb. Qhov loj tshaj plaws yog tias qhov muaj pes tsawg leeg tsis muaj txiv ntseej, waffle chips, ncuav qab zib. Ntshav qab zib, koj tsis tuaj yeem noj chocolate,
mis nyuj khov, piv txwv li, hom ntoo sorbent ua los ntawm cov txiv ntoo thiab cov txiv hmab txiv ntoo. Yog tias koj ntxiv cov hmoov qab zib me me los ntawm stevia thiab khov rau hauv lub tub yees, tom qab ntawd cov kua qab zib txias yuav txaus siab rau koj nrog kev saj thiab yuav tsis coj mus rau qhov hnyav.
zib ntab yog cov khoom siv uas muaj calorie ntau dua, tab sis muaj txiaj ntsig vim tias nws muaj cov zaub mov, qabzib, fructose, amino acids. Noj tsis ntau tshaj 1 tbsp. l ib hnub
marmalade ua rau lub hauv paus ntawm agar-agar. Qhov loj tshaj plaws yog tias nws tsis muaj ntxhiab thiab dyes. Koj yuav tsum noj txog li 50 g hauv ib hnub.Cov khoom lag luam yuav ua rau muaj kev tswj hwm cov ntshav roj, tshem tawm cov tshuaj tua kab thiab radionuclides, ua kom lub siab ua haujlwm tsis zoo, ua kom daim tawv nqaij txhim kho,
marshmallows ua los ntawm txiv applesauce muaj calcium, magnesium, phosphorus, thiab hlau. Yuav tsum pib tshem tawm cov co toxins, normalize cov hnyuv, lub plab, lub qog caj pas. Cov cai nyob rau ib hnub yog tsis pub tshaj 50 g Koj tuaj yeem npaj cov khoom noj qab zib tsawg dua, tsis zoo li khoom qab zib, khoom qab zib, tom tsev los ntawm cov txiv ntoo, txiv hmab txiv ntoo thiab Berry puree, cream thiab qe dawb. Tej zaum nws yuav ua tau txoj kev kho mob zoo rau cov neeg uas txaus siab yuav ua li cas hloov khoom qab zib nrog poob phaus,
marshmallows tuaj yeem hloov cov piam thaj rau tshuaj yej, nws tuaj yeem txhim kho kev zom zaub mov, ntxuav plab hnyuv tawm los ntawm cov co toxins, muaj cov txiaj ntsig zoo ntawm lub qog caj pas, lub siab, thiab cov txheej txheem metabolic. Ntawm chav kawm, qhov muaj pes tsawg leeg yuav tsum tsis txhob muaj kev phom sij ntxiv rau. Nquag - 50 g ib hnub,
Kozinaki yog cov khoom pheej yig thiab muaj txiaj ntsig zoo uas yuav ua rau lub zog tas hnub, kho lub cev tom qab ua haujlwm tawm dag zog, ntxiv dag zog rau lub cev. Kev poob phaus qab zib cov hniav tuaj yeem ntim tau txog 100 g hauv ib hnub,
cov txiv hmab txiv ntoo qhuav (txiv quav ntswv nyoos, qhuav apricots) - 100% ntuj tso cai pom zoo los ntawm cov kws kho mob pub rau poob phaus. Muaj pectin, noj tshuaj pab, vitamins, fructose, ntxhia pob zeb. Noj tsis ntau tshaj 150 g, txwv tsis pub nws tuaj yeem muaj qhov ua kom laxative, ua rau muaj kev txhawm,
halva - qhov ncauj qab zib uas zoo tshaj plaws uas ua rau cov ntshav khiav tuaj, txo cov roj hauv lub cev, ua rau cov laus qeeb dua. Nws yog feem ntau suav nrog los ntawm kev noj haus hauv kev kho kom zoo. Tab sis tseem muaj cov khoom siv hauv calorie siab. Noj ib hnub poob ceeb thawj tuaj yeem ua tsis tau tshaj 30 g.

Pab! Cov hnub sib tw yog cov neeg sib tw tiag tiag rau cov khoom qab zib uas tsim txom. Ua tsaug rau cov amino acids, lawv txhawb nqa cov kev ua haujlwm zoo li qub, rov qab kho hnyuv microflora. Lub ntsiab yog noj tsis ntau tshaj 15-16 pcs. ib hnub.

Dab tsi tuaj yeem hloov cov hmoov nplej

Koj yuav tsum tsis txhob tsis kam los ntawm ci, vim hais tias tseem lo rau pp, koj tuaj yeem qee lub sijhawm koj tus kheej nrog pancakes, ncuav qab zib, buns. Yuav ua li cas hloov cov hmoov nplej thiab qab zib kom poob phaus? Nws yog txhua yam txog kev siv cov khoom xyaw zoo li:

Daim ntawv qhia ua qab zoo rau cov ncuav qab zib uas muaj calorie tsawg-calorie:

oatmeal (300 g) ncuav dej npau npau (1 khob),
insist, txias
ntxiv ib puv tes ntawm raisins, txiv hmab txiv ntoo qhuav, ib tsob txiv kab ntxwv,
knead pob, ci hauv qhov cub.

Oatmeal, fiber ntau thiab xeb yog cov carbohydrates uas sai ua rau lub plab txaus, ua rau muaj kev txaus siab. Cov khoom tsis tiv thaiv qhov hnyav nce thiab nce ntshav qab zib. Tab sis lawv yuav pab cem quav, normalize metabolism. Tsawg-calorie pastries yuav tsum muaj nyob rau hauv cov ntawv qhia zaub mov noj. Tab sis thaum ua noj koj tsis tuaj yeem siv cov hmoov nplej dawb thiab cov roj ua kom zoo. Cov zaub mov nyiam dua yog silicone. Txhawm rau siv qe tsis yog nkaus, tab sis tsuas yog lawv cov protein. Thaum siv cov mis nyuj, koj yuav tsum them sai sai rau cov khoom muaj cov roj tsawg.

Dab tsi tuaj yeem hloov cov khoom noj qab zib uas muaj rog yuag, ua rau ntau tus neeg xav poob ceeb thawj. Koj yuav tsum paub tias koj tuaj yeem hloov cov ncuav qab zib, ncuav qab zib nrog cov txiv ntoo ntawm cov txiv ntoo, cov ncuav qab zib, cov ncuav qab zib uas yog cheese nrog cov vanilla ntxiv, cinnamon, thiab poppy rau lub saj.

Tswv yim! Txhawm rau tso tseg cov khoom qab zib li ib txwm, nws pom zoo kom pom cov khoom lag luam sib npaug nrog lawv - cov khoom qab zib hloov pauv tuaj yeem nqa cov txiaj ntsig thiab kev lom zem, tiv thaiv kev ntxhov siab.

Cov txiaj ntsig kev noj qab haus huv

Pab! Khoom qab zib ua rau muaj kev noj qab haus huv, tab sis cov piam thaj rau lub hlwb, tswj kev ua si hauv lub hlwb yog qhov tsim nyog.

Qab zib yog qhov ntawm lub zog thiab tshuaj tiv thaiv kab mob. Nws:

tsim cov tshuaj hormones ntawm kev xyiv fab
tshem tawm kev nyuaj siab, kev puas siab ntsws tawg,
tsub kom lub cev muaj zog,
tshem tawm cov co toxins, co toxins ntawm lub cev,
muaj txiaj ntsig zoo rau kev ua haujlwm ntawm cov tshuaj endocrine,
normalize hormonal keeb kwm yav dhau los hauv cov poj niam.

Cov piam thaj tseem yuav tau noj nrog khoom (gingerbread, chocolate, chocolate) mus txog 30 g nyob rau ib hnub. Tab sis yog tias koj xav kom poob phaus, koj yuav tsum ua kom tshuav nyiaj li cas, tsis txhob saib xyuas cov koob tshuaj.

Cov piam thaj tseem yuav tau noj nrog khoom (gingerbread, chocolate, chocolate) mus txog 30 g nyob rau ib hnub

Peb yuav tsum tsis txhob hnov qab txog cov txiaj ntsig ntawm cov txiv hmab txiv ntoo, uas muaj cov kab hauv qab, antioxidants, vitamins. Lawv tseem muaj suab thaj, tab sis noj qab nyob zoo, tsis zoo li hauv ib qho khoom qab zib ncuav mog qab zib. Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, xws li:

blueberries (antioxidant) txhim kho insulin rhiab heev, hlawv roj ua rau lub plab. Ib lub khob muaj 84 calories
txiv apples. Qhov no yog cov khoom lag luam qis glycemic index. Cov ntsiab lus calories ntau hauv 1 pc. - 95 kcal, dua li txiv apples yuav siv tau ua cov khoom noj qab zib noj qab zib,
pineapple - ib qhov ntawm bromelain enzyme (zom plab zom mov). Tiv thaiv kev ua xua, tiv thaiv kev mob thiab mob txha. Hloov chaw loj rau buns, khoom qab zib,
Kiwi muaj cov sib txuas uas zom cov protein, uas ua rau muaj lub siab xav li qub. Cov khoom yog qhov tseem ceeb rau kev cem quav, IBS. Hauv 1 lub txiv - 46 kcal,
lub dib liab yog cov khoom qab zib hloov rau qab zib. Nws muaj cov citrulline, uas txhim kho kev ua haujlwm ntawm lub hlab plawv. 100 g ntawm dib liab pulp tsuas muaj 46 calories,
Cherry tshem tawm cov leeg mob, txo qis mob, mob tshwm sim ntawm gout thiab mob caj dab. Nws muaj cov tshuaj hormones - melatonin, uas, nrog rau kev kho zib ntab, tuaj yeem ua kom sai thiab tsaug zog. Hauv ib khob - 87 kcal,
tsawb normalize cov ntshav siab, txhawb kev noj qab haus huv. Hauv ib cov txiv hmab txiv ntoo - 0.5 g ntawm poov tshuaj thiab qhov niaj hnub nqus tau ntawm cov vitamin B,
Avocado txo cov khoom qab zib rau cov khoom qab zib, tswj ntshav qab zib hauv lub cev, muaj cov rog zoo rau lub cev, tiv thaiv kev ua rog, uas yog yam muaj txiaj ntsig los ntawm cov khoom noj khoom haus.

Cov Lus Qhia Noj Khoom Noj

Pab! Thaum txhim kho cov ntawv qhia zaub mov noj txhua hnub rau qhov poob phaus, qhov koob tshuaj ntawm cov khoom qab zib yuav tsum yog qhov tsawg.

Txawm hais tias koj tsis tas yuav muab koj cov tais diav uas koj nyiam txhua lub sijhawm, kom tsis txhob ua rau lub cev tsis zoo, tsis muaj zog, cov teebmeem kev noj qab haus huv tshiab. Cov kws qhia kev noj haus muab cov lus qhia hauv qab no:

Cov carbohydrates yuav tsum ua kom ntau

carbohydrates yuav tsum tau ua rau hauv sim, txo qhov koob tshuaj kom 100 g ib hnub rau qhov poob phaus,
hauv kev sim koj tuaj yeem noj halva, marshmallows, marmalade, txiv hmab txiv ntoo candied, txiv apples, txiv soob, zib ntab, txiv hmab txiv ntoo qhuav (figs, apricots qhuav, prunes, raisins, hnub tim, apricot),
ntawm cov zaub mov noj, koj tuaj yeem siv cov khoom qab zib (pectin, stevia), yuav khoom hauv khw muag khoom hauv online, hypermarket,
cov khoom lag luam uas tau ua dhau los ntawm kev tsim khoom raug txwv; lawv muaj cov rog trans, flavours, stabilizers, thiab carcinogens. Nws tseem yog cov zaub mov muaj calorie ntau uas cuam tshuam rau lub plab zom mov, hlab plawv,
khoom qab zib uas koj yuav tsum tsis kam thaum poob phaus: yogurts nrog cov txiv ntoo, muffins, ncuav qab zib, mis chocolate, yob, muffins, khoom qab zib, carbonated thiab lub zog haus,
yog li cov kev xav hauv lub hlwb tsis raug kev txom nyem vim tsis muaj khoom qab zib, ua lwm txoj hauv kev ua kom qab zib, koj tuaj yeem suav cov kua qab zib, cov qab zib, cov qab zib, cov kua ntsuab, cov kua txiv tshiab, cov kua txiv tshiab, kua zaub qab zib, txiv hmab txiv ntoo (txiv quav, hws, txiv tsawb) nrog lub siab qab zib,
khoom qab zib muaj cov rog siab, ua kom muaj qhov tsim ntawm cov rog rog, txij li lawv tsis ua kom zoo thoob plaws hauv lub cev, nrog rau cov zaub mov uas tsis muaj cov carbohydrate tsawg, uas yuav tsum suav nrog cov zaub mov noj hauv feem me me. Glucose xav tau lub hlwb. Cov luv luv tuaj yeem cuam tshuam tsis zoo rau lub cev ntawm qhov poob phaus, ua rau muaj kev nyuaj siab nyob rau hauv qhov tsis muaj ntawm kev tsim tawm ntawm cov tshuaj hormone ntawm kev zoo siab,
nws yog ib qho tseem ceeb rau noj kom zoo thiab muaj txiaj ntsig kev noj zaub mov zoo, uas suav nrog lub teeb carbohydrates thiab roj-hlawv pectin,
Nws yog qhov zoo dua rau koj haus cov khoom qab zib ua ntej noj hmo kom koj ntxiv roj teeb rau koj ib hnub, thiab txwv lawv tom qab 6 teev tsaus ntuj.

Yog li, nws muaj ntau txoj hauv kev thiab cov khoom lag luam los daws teeb meem dua li hloov khoom qab zib nrog poob phaus. Nws tsis tsim nyog tso tseg cov khoom noj carbohydrates, txij li lawv tsim nyog rau kev ua haujlwm ntawm kev sib koom tes ntawm lub cev. Qhov loj tshaj plaws yog tias cov khoom yog qhov tsis muaj pa thiab tsis qab.

Dab tsi tuaj yeem hloov cov khoom noj qab zib thiab qab zib hauv cov khoom noj nrog kev noj zaub mov kom raug

Cov khoom qab zib qab zib thiab qab zib, cov khoom qab zib, khoom qab zib thiab ncuav qab zib tsis yog txhua yam ua nrog kev noj haus. Cov khoom xyaw ntawm cov khoom qab zib yoojyim ntau yam yuav tsum tau xav tau - ntau cov carbohydrates, cov rog thiab txhua hom kev coj ua. Lawv ua rau qhov hnyav nce thiab cov tsos ntawm cellulite.

Nws yog qhov tsis yooj yim rau qee cov neeg muab khoom qab zib thiab khoom qab zib. Thiab nws tsis yooj yim sua kom tsis suav tag nrho cov khoom qab zib los ntawm kev noj haus, vim qhov no yog kev ntxhov siab rau lub cev thiab nws ua rau tawg. Tsis tas li ntawd, cov piam thaj yuav tsum muaj rau kev ua haujlwm ntawm lub hlwb thiab cov kev zom zaub mov hauv lub cev.

Yog li, nws yog qhov tseem ceeb kom nrhiav cov khoom noj uas tsis muaj calories ntau thiab noj qab haus huv rau koj cov khoom qab zib uas koj nyiam. Siv yog qhov tsawg minimized thiaj li txheej txheem ntawm kev poob phaus tsis tsum.

Dab tsi tuaj yeem noj tau es tsis qab qab zib thiab hmoov txhuv nplej siab thaum yuag poob?

Nws yog qhov nyuaj ua rau qee tus neeg tsis kam txais khoom qab zib, yog tias rau qee tus neeg nws tsis nyuaj, uas yog, cov hniav qab zib, uas txhua hnub nyiam ua qhov tsis nyiam noj qab zib, khoom qab zib. Cov lus nug: "Yuav ua li cas hloov cov khoom noj qab zib thiab hmoov txhuv nplej siab thaum yuag poob?", Tau sawv ntsug, yog tias nws paub txog kev noj zaub mov. Peb yuav nrog rau kev hloov pauv ntawm cov khoom tsis zoo li ib txwm.

Hloov Cov Kev Xaiv

Txiav txim siab rau cov khoom lag luam uas yuav dhau los ua cov neeg pabcuam hauv cov txheej txheem ntawm cov neeg poob phaus.

Txiv Hmab Txiv NtooCov. Sab saum toj daim ntawv ntawm txoj cai hloov txoj kev. Txiv hmab txiv ntoo, tsis zoo li cov khoom qab zib thiab ncuav qab zib, muaj cov suab thaj thiab qabzib zoo. Xav tau tus hniav qab zib? Xav tias koj yuav noj txiv tsawb, txiv tsawb, kiwi, txiv kab ntxwv, txiv tsawb ntoo, txiv kab ntxwv, txiv kab ntxwv, txiv duaj. Los ntawm txoj kev, txiv kab ntxwv qaub thiab txiv puv txiv ntoo yuav tsis tsuas yog txaus siab qhov kev xav tau ntawm qhov zoo, tab sis kuj tseem pab tau hauv kev tawg ntawm cov rog, thiab kiwi thiab txiv tsawb txig txaus siab kev tshaib plab. Koj tuaj yeem ua cov txiv hmab txiv ntoo nyias thiab ua kom nws nrog kua mis nyeem qaub yog tsis muaj roj. 100-200 grams yog qhov txaus.

Txiv hmab txiv ntooCov. Ntawd yog yam koj tuaj yeem hloov khoom qab zib nrog poob phaus. Haum rau blackberries, txiv pos nphuab, txiv pos nphuab, txiv duav, kua txiv, blueberries, currants, txiv pos nphuab. Ib txhais tes puv ib hnub txaus. Berries tsis tsuas yog koom nrog kev hloov pauv rau koj cov khoom qab zib uas koj nyiam, tab sis yog cov khoom siv ntawm cov vitamins zoo.

Dried txiv ntooCov. Puas yog nws ua tau los hloov lawv nrog cov khoom qab zib qab zib lossis khoom qab zib ntawm cov khoom noj? Yog lawm, ua kom muaj kev sib xyaw ntawm cov txiv apricots, prunes, raisins thiab lwm cov txiv hmab txiv ntoo qhuav nrog zib mu. Yog tias koj xav ua khoom qab zib, ces cov txiv hmab txiv ntoo qhuav yog qhov zoo meej rau tshuaj yej thiab tus kheej. Tab sis tsis txhob overdo nws, ntau dua 100 grams tauj ib hnub yog tsis yooj yim sua.

ZaubCov. Lub qab zib hauv paus zaub ntawm carrots, zaub qhwv, turnip, dib, lws suav yuav zoo rau lub rooj.

Zib ntabCov. Yuav ua li cas hloov cov khoom qab zib ntawm cov khoom noj tsis muaj teeb meem txawm tias qhov delicacy no zoo li cas? Ob peb lub teaspoons yuav txaus. Nws muaj tus naj npawb ntawm cov khoom muaj txiaj ntsig thiab qab qab zoo, txhim kho metabolism hauv kev tiv thaiv, uas tiv thaiv cov rog cia.

Qhob noom xim kasfes dubCov. Ib phaj ib hnub yuav tsis raug mob. Them sai sai rau qhov muaj pes tsawg leeg, chocolate yuav tsum muaj tsawg kawg yog 75% cocoa. Tsis tas li ntawd, nws muaj hlau.

Cov kua txiv hmab txiv ntoo tshiab yam tsis muaj kev txuagCov. Koj tuaj yeem khov cov txiv ntoo hauv dej, thiab koj tau txais cov dej khov nrog cov txiv ntseej.

Noj rau tag nrho cov khoom noj no thaum sawv ntxov.

Taum koj tus kheej kom haus tshuaj yej nrog qab zib, thaum xub thawj nws yuav zoo li tshiab rau koj, tab sis dhau sijhawm koj yuav paub tias hnov cov saj ntawm nplooj npuaj rau hauv ib lub mug, thiab lub voos xwmfab ntawm cov piam thaj ntxiv yuav muaj kev nkag siab zoo heev. Yog tias nws nyuaj rau qhov tsis kam qab zib, tom qab ntawd koj tuaj yeem ua lub hnab ntim nrog stevia, nws suav hais tias yog kua txiv ntoo qab zib.

Cov lus qhia rau tsis tshaib rau tshuaj yej

Ua ntej tshaj plaws, kuv xav hais txog lub hauv paus kev xav, ntawm kev tawm tswv yim thiab kev mob siab.

Yog tias koj txiav txim siab hloov cov khoom noj qab zib thiab cov khoom noj muaj txiaj ntsig nrog cov khoom noj kom tsim nyog, koj twb ua tau zoo! Txhawm rau kom pov tseg qhov kev puas tsuaj tag nrho, koj yuav tsum nkag siab meej meej qhov ua thiab kev puas tsuaj ntawm kev ua kom lub cev los ntawm cov khoom qab zib. Thiab qhov yog xws li tias tag nrho cov khoom qab zib tsis zoo uas tau txais cov khoom cuav yog cov khoom noj uas yooj yim.

Thaum ib tus neeg noj khoom qab zib, nws cov glycemic index, uas qhia txog qib qab zib hauv cov ntshav, tawm mus saum ntuj.

Cov xwm txheej no tshwm sim vim lub cev tsis tas yuav siv lub zog ntawm kev sib tsoo ntawm carbohydrates, vim nws yooj yim. Tom qab ntawv muaj qhov poob qis heev hauv cov piam thaj ntau ntau.

Nws yog qhov no dhia rov qab thiab dhau los uas ua rau ib qho kev xav ntawm gluttony, thiab koj tawg zom zaws, rov noj mov ncuav lossis ncuav mog qab zib thib ob. Muaj kev vam khom.

Qhov no cuam tshuam thawj cov lus ntuas thiab cov hauv qab no:

Kub siab rau koj tus kheej, tam sim no koj paub vim li cas rau qhov kev xav tsis tag. Ntxiv rau, xav txog qhov yuav tshwm sim ntawm kev noj zaub mov qab thiab muaj roj: caries, tev txiv kab ntxwv, uas maj mam nqus txhua nti ntawm lub duav, pob tw, duav, siv rog, qhov uas lub duav yuav tsum.
Koj yuav tsis tau kev txhawb zog ib leeg. Nws yog tsis yooj yim sua kom hloov qab zib thiab hmoov nrog cov protein, tab sis lawv qhov kom zoo dua yog tias thaum koj noj lawv koj tsis nco qab txog hmoov vim kev lom zem ntawm lub plab. Qhov no yog qhov tseem ceeb snag rau lub cev. Cov ntses haum, nqaij dawb, nqaij qaib, nqaij ntses.
Ncig mus rau cov tswv yim dag, txhuam koj cov hniav. Qhov no pab tsis tsuas tsis nco qab txog khoom qab zib, tab sis kuj noj zaub mov hauv paus ntsiab lus.
Haus dej kom ntau, thiaj li puv hauv plab. Koj tuaj yeem npaj cov kua txob tincture lossis ntxiv cov txiv qaub ntsuab rau hauv dej.
Ua lub neej nquag: ua luam dej, khiav, caij nkoj.
Thab koj tus kheej los ntawm kev nyeem phau ntawv, saib zaj mauv vim. Pw tsaug zog zoo pab kom tshem tau cov kev ntshaw mus.
Lwm qhov kev ua yuam kev - ua ntej koj xav sim glazed curd cheese lossis lwm yam li ntawd, nyeem cov lus. Nco ntsoov, tom qab lo lus “monosodium glutamate”, “tsw zoo ib yam li txiv pos nphuab” thiab lwm yam tshuaj muaj yees nrog tsab ntawv E, koj yuav xav qab zib tsawg dua.

Tam sim no koj paub yuav ua li cas hloov cov khoom qab zib thaum noj mov, peb xav kom koj thaum kawg tshem ntawm kev quav yeeb no thiab noj zaub mov zoo thiab noj qab nyob zoo. Nrog rau cov npe saum toj no, koj yuav ua tiav!

Yuav ua li cas hloov cov khoom qab zib thiab hmoov nrog poob phaus?

Kev hlub rau khoom qab zib yog tau txais ntawm tus txiv neej txij li lub sijhawm puag thaum ub thiab yog ib qho kev nyiam ua noj ua haus uas muaj kev sib koom siab ntawm txhua lub teb chaws, haiv neeg thiab lub tebchaws. Khoom qab zib muab rau peb sai sai thaum noj khoom txom ncauj, kev xyiv fab thiab kev lom zem.

Tab sis, hmoov tsis zoo - tshwj xeeb yog kev tsim txom - lawv tsis muaj txiaj ntsig zoo rau kev noj qab haus huv thiab duab. Txwv txiav cov khoom noj qab zib thiab hmoov txhuv nplej hauv koj cov zaub mov yog feem ntau yog thawj kauj ruam tseem ceeb rau kev poob phaus.

Tab sis nyob rau hauv lub neej zoo tib yam nrog nws cov kev ntxhov siab thiab lub sijhawm sib zog, qhov tsis ua tiav ntawm cov khoom qab zib yog yam ua tau. Yog, thiab tsis yog qhov tseeb uas nws pom zoo, vim tias cov khoom qab zib ua rau peb txaus siab thiab muaj peev xwm los txhawb kom zoo li ib hnub zoo li tsis muaj kev cia siab.

Caw nrog qhov tseeb hauv peb txhais tes yuav ua li cas hloov cov khoom qab zib hauv kev noj zaub mov zoo thiab pab them rau qhov tsis muaj suab thaj hauv lub cev.

Vim li cas peb xav tau cov khoom qab zib heev?

Lub tshuab haujlwm ntawm qhov kev xav tau no tsis yog yooj yim uas nws yuav zoo li thaum xub thawj siab. Peb txhua tus paub qhov kev xav zoo siab thaum koj xav qab zib tshwj xeeb tshaj yog - yog tias koj muaj "tsis qab siab" tsis zoo, tsis txaus noj hmo, los nag thaum los nag, lossis tej zaum muaj kev coj khaub ncaws, thaum kawg.

Ntau tus neeg nyiam muaj lub sijhawm qab zib, pub dawb los ntawm kev ua haujlwm thiab kev ua haujlwm hauv tsev, thaum koj tuaj yeem so thiab tsis xav txog dab tsi. Qee tus neeg “zoo siab” nyob rau hnub phem, muaj teeb meem hauv nws lub neej, tsis txaus siab rau nws tus kheej.

Muaj lwm hom kaus hniav qab zib - cov neeg uas tsis muaj sijhawm los saib los ua noj kom yuag yooj yim, yog li yooj yim noj cov “ncuav mog qab zib nrog rau tus ntses” kom tau txais tam sim ntawd thiab tam sim ntawd.

Muaj ntau ntau cov laj thawj vim li cas feem coob ntawm cov poj niam (thiab ntau tus txiv neej, txawm tias lawv yeej tsis lees nws) xav tau qee yam qab zib. Ua ntej, peb lub cev rub tawm lub zog tshwj tseg rau kev coj ua los ntawm cov piam thaj, ib hom suab thaj. Tau txais nws yooj yim dua los ntawm hmoov nplej thiab qab zib dua li los ntawm cov carbohydrates zoo li buckwheat porridge lossis zaub mov protein.

Qhov laj thawj thib ob yog kev ntxhov siab thiab qaug zog.Ntawm no cov txheej txheem yog "ob-feem": lub hlwb xav tau cov qabzib zoo tib yam los daws cov teeb meem kev ntxhov siab thiab ua haujlwm ib txwm, ntxiv rau kev tsis txaus siab.

Cov kab mob muaj kev ntxhov siab - tsis hais lub cev lossis lub siab lub ntsws - xav kom muaj hom kev them nyiaj rau qhov tsis yooj yim, muab nqi zog ua hom qab zib, qhov khoom plig zoo nkauj.

Qhov txheej txheem no yog nyob rau hauv ntau lub sijhawm ze rau qhov xav tau ntawm haus cawv, yog qhov muaj paug - yog li ntawd, cov poj niam uas ua phem rau khoom qab zib ntawm qhov teeb meem me ntsis zoo ib yam rau cov txiv neej uas nyiam "pw hauv qab dab tshos".

Qhov thib peb yam uas yooj yim rau kev saib dhau thaum kev txheeb xyuas koj txoj kev quav yeeb tshuaj yog tus cwj pwm. Hauv peb lub neej, ntau qhov rov qab ua ntau yam thiab sijhawm dhau sijhawm dhau los yog kho raws li kev ua qauv. Qhov no yog qhov ua kom zoo ntawm psyche, uas yooj yim rau ua raws txoj kev raug ntaus ntawm ib txoj saw ntawm cov xwm txheej uas twb tau ua tas lawm.

Lub rooj sib tham nrog cov hluas nkauj hauv tsev noj mov nrog kas fes thiab khoom qab zib, mus xyuas los ntawm niam txiv thiab ncuav mog qab zib freshly, hnub yug thaum ua haujlwm nrog cov ncuav mog qab zib ib txwm muaj. Txhua yam no ua rau muaj kev cuam tshuam rau cov xwm txheej niaj hnub, ua rau muaj kev tawm tsam tsis tu ncua, tom qab ntawd tuaj yeem nyuaj rau kev kov yeej nrog kev poob phaus.

Kev nqhis dej ntau heev rau cov khoom qab zib kuj tseem tuaj yeem taw qhia tias tsis muaj magnesium thiab chromium nyob hauv lub cev, thiab qee qhov calcium. Tsis tas li ntawd, kev cuam tshuam los ntawm hormonal muaj peev xwm, piv txwv li, kev ua haujlwm tsis zoo hauv adrenaline ntau lawm. Hauv qhov no, tau kawg, mus ntsib tus kws kho mob endocrinologist tam sim lossis tsawg kawg mus rau tus kws kho mob ntawm qhov chaw nyob yog qhia.

Lwm qhov laj thawj rau txoj kev mob siab noj mov ib yam dab tsi qab zib yog poob phaus. Txhua tus poj niam tau noj zaub mov kom zoo, thiab paub txhua tus yam ntxwv ntawm nws lub cev kev cuam tshuam rau cov zaub mov.

Nyob rau hauv cov xwm txheej ntawm kev tsis muaj calories thiab hlawv cov rog rog, lub psyche cia "nqhis dej" cov khoom noj qab zib kom sai thiab yooj yim tshem tawm qhov tsis muaj qabzib.

Qhov no yog ib qho ntawm cov kev mob siab thiab tsis sib thooj, muaj lub siab xav tawm tsam uas yog qhov nyuaj, thiab qee zaum tsis yooj yim sua. Yog li ntawd, peb yuav tham txog lwm txoj kev xaiv rau khoom qab zib thaum poob phaus.

Dab tsi tuaj yeem hloov cov khoom qab zib nrog kev noj haus?

Qhov tseem ceeb tshaj plaws hauv qab zib pom zoo los ntawm kev noj haus yog txiv hmab txiv ntoo. Lawv muaj cov fructose thiab lwm cov suab thaj ntau uas tuaj yeem "ua kom" lub cev, uas xav tau ib qho khoom qab zib lossis chocolate chocolate.

Tau kawg, cov pluas noj yog qhov sib txawv, suav nrog cov uas tsis suav cov txiv hmab txiv ntoo, tab sis nyob rau hauv feem ntau cov kev poob phaus muaj cov sijhawm zoo no los ua qhov tsis muaj qab zib. Nws yuav tsum raug sau tseg tshwj xeeb tshaj yog tias lub cev, nyob rau hauv kev sib haum xeeb ntev thiab nruj noj haus, hnov mob rau cov txiv hmab txiv ntoo paub me ntsis txawv txawv.

Tsis yog, ntawm chav kawm, tsis muaj ib qho kev ua tiav rau cov txiv av txiv ntoo thiab pears, tab sis, txawm li ntawd los, cov psyche xav tau hnub so thiab txawv. Thiab yog, qab zib ntau dua (hauv qhov no fructose).

Ntawm cov txiv hmab txiv ntoo muaj nyob rau hauv lub khw muag khoom tshwj xeeb tshaj plaws, ib tus tuaj yeem paub qhov txawv ntawm pineapple thiab papaya. Nyob rau hauv tom kawg muaj tseeb ntau ntawm cov tsos, thiab khoom noj txom ncauj nrog nws muaj peev xwm kiag li nqig txawm tias ib qho muaj zog ntawm cov khoom qab zib. Dhau li ntawm cov txiv puv luj, txiv puv luj kuj muaj qhov tseeb ua rau lub cev muaj roj, uas ntxiv rau nws cov zaub mov muaj txiaj ntsig.

Koj tuaj yeem siv txiv tsawb thiab kiwi, uas tsis yog suab qab zib, tab sis muaj cov roj tsawg hauv cov ntsiab lus, thaum muaj kev cuam tshuam zoo kawg nkaus cuam tshuam kev xav ntawm kev tshaib plab. Txog cov txiaj ntsig zoo tshaj plaws "festive", koj tuaj yeem sib xyaw cov txiv hmab txiv ntoo mus rau hauv cov zaub xas lav thiab cov nqaij qab ntsev. Cov txiv ntoo qhuav kuj tseem ua haujlwm rau tib lub hauv paus ntsiab lus, nyob rau hauv cov ntsiab lus fructose tuaj yeem siab dua hauv cov tshiab, xws li qhuav apricots.

Lawv ua cov khoom noj khoom haus zoo nkauj compotes thiab uzvars uas tuaj yeem hloov cov kas fes lossis dej qab zib li ib txwm.

Qhov kev xaiv zoo los hloov cov khoom noj qab zib thiab hmoov txhuv nplej siab yog zaub mov muaj protein ntau. Txawm hais tias qhov tseeb tias nws tsis muaj suab thaj ncaj qha, cov kab mob protein tau ua rau txo qis kev nqhis dej rau qhov zoo li no.

Los ntawm cov muaj protein ntau, lub cev nws tus kheej tuaj yeem ua ke ntau yam khoom tsim nyog, thiab txawm hais tias lub siab xav noj khoom qab zib tsis tau poob tag, nws yuav txawm li cas los xij txo qis.

Tsis tas li ntawd, cov zaub mov muaj protein ntau txaus kom txaus, uas qee feem them rov qab rau qee yam "tsis muaj kev xyiv fab."

Qee cov kws qhia noj haus pom zoo kom peppermint tshuaj yej yog ib yam ntawm lub neej hack uas txo kev nqhis dej rau cov khoom qab zib, thiab tseeb rau lwm yam zaub mov hauv high-calorie. Lub hauv paus yuav tsum muaj zog txaus thiab tsis muaj cov tshuaj ntxiv, suav nrog cov dej ntsuab lossis cov kas fes dub.

Thaum xaiv dab tsi los hloov cov khoom qab zib hauv kev noj haus, tsis txhob hnov qab txog cov khoom tshwj xeeb rau cov neeg mob ntshav qab zib. Txhua lub tsev muag khoom loj tau muaj chav haujlwm lossis txee ua ke nrog tus ntoo khaub lig liab. Ntawm cov khoom lag luam no, tsuas muaj khoom qab zib nrog cov khoom qab zib, uas zoo ib yam hauv calorific nqi thiab muaj txiaj ntsig rau qhov hnyav tshaj rau cov neeg zoo tib yam.

Tab sis kuj tseem muaj cov khoom lag luam nrog txo tus nqi ntawm lub zog, thaum lub saj yog ua tau thiab ua rau peb lub cev muaj kev xyiv fab ntev ntev ntawm cov khoom qab zib.

Ntawm cov khoom lag luam no, halva nrog lub qab zib sawv tawm (koj yuav tsum tsis txhob nqa nrog nws, ntawm chav kawm) thiab lub teeb marshmallows, tab sis ua ntej yuav, koj yuav tsum ua tib zoo kawm cov muaj pes tsawg leeg thiab lub zog.

Nws tsis yog qhov nyuaj kom nrhiav tau cov zaub mov zoo nyob hauv Is Taws Nem rau cov khoom lag luam hauv tsev, piv txwv li, los ntawm cov lus nug "pastry rau poob phaus". Nws yuav tsum raug sau tseg tias qee tus kws qhia noj zaub mov tsis pom zoo kom noj cov khoom zoo li no, tab sis yog tias koj yog qhov tsis muaj tiag kiag li - qhov no yog txoj kev los kho koj tus kheej kom muaj khoom qab zib yuav luag tiag.

Ib lub ncauj lus cais nyob rau hauv "qhov teeb meem ntawm qab zib" yog kev cuam tshuam ntawm kev noj zaub mov. Tau, kev hloov pauv ntawm txoj cai tau tshwm sim, thiab kev rov qab mob me ntawm "ib txwm noj" tuaj yeem tshwm sim yam tsis muaj kev rau txim loj.

Txhawm rau kom tsis txhob cem koj tus kheej rau kev noj ncuav lossis ncuav qab zib chocolate, koj yuav tsum qhia txoj cai them nyiaj.

Xav tias qhov txhaum tsis yog tus pab tau zoo tshaj plaws hauv qhov teeb meem ntawm qhov poob phaus ntxiv, yog li tom qab tawg koj yuav tsum ua haujlwm tom qab tsev kawm ntawv, piv txwv li, khiav hauv lub tiaj ua si lossis co xov xwm hauv ob peb txoj hauv kev.

Kev Xaiv Khoom Noj Qab Nyob Zoo

Cov txiv hmab txiv ntoo thiab cov kua txiv ua rau pom zoo kom ua rau hauv cov khoom noj thaum noj zaub mov. Lawv muaj ntau cov vitamins thiab minerals, ntxiv dag zog rau cov tiv thaiv kab mob, ua kom lub cev tsis muaj txiaj ntsig zoo hauv lub cev.

Hauv cov txiv hmab txiv ntoo, tsis zoo li koj nyiam loaf lossis khaub noom, qab zib muaj txiaj ntsig. Koj tuaj yeem noj cov txiv apples, txiv tsawb, kiwis, cov txiv ntoo hauv cov txiv ntoo, cov txiv ntoo ntoo, cov tangerines, txiv duaj. Yog tias koj muaj keeb kwm muaj ntshav qab zib, koj yuav tsum xaiv cov txiv hmab txiv ntoo uas muaj qab zib tsawg dua, saib seb cov kua nplaum ntawm cov piam thaj ua rau lawv noj li cas.

Txiv kab ntxwv qaub thiab txiv kab ntxwv tsis tsuas yog ua kom txaus siab qhov xav tau ntawm khoom qab zib, tab sis kuj tseem pab txhawb kev puas tsuaj ntawm cov rog. Nrog lawv koj tuaj yeem npaj cov txiv hmab txiv ntoo qab noj, muaj nrog kua txiv qab qab nyob qis. Nws raug tso cai kom noj thaum cev xeeb tub.

Yog li dab tsi yog qab zib es tsis txhob? Koj tuaj yeem them sai sai rau cov kev hloov hauv qab no:

Berries Nws raug nquahu kom noj dub, txiv pos nphuab, txiv pos nphuab, blueberries, currants dub thiab liab. Noj tshiab, tuaj yeem noj tom qab khov,
Dried txiv ntoo. Los ntawm qhuav apricots, prunes, raisins thiab lwm yam txiv hmab txiv ntoo qhuav, ib qho kev sib tov tau npaj. Yog tias koj xav tau cov khoom qab zib, koj tuaj yeem noj ob peb diav nrog tshuaj yej uas tsis muaj qab zib. Txog li 100 g ib hnub, tsis ntev tshaj
Hloov pauv, ntau tus muaj zaub tshiab - tswb kua txob, carrots, txiv lws suav, dib,
Cov kws qhia kev noj qab haus huv pom zoo kom hloov cov khoom qab zib nrog zib ntab. Ib me nyuam diav yog txaus kom tshem tau ntawm lub siab xav noj khoom qab zib. Lub beekeeping khoom lag luam muaj cov khoom muaj txiaj ntsig zoo, pab rau kev ua haujlwm ntawm cov metabolism thiab cov khoom noj hauv lub cev,
Cov kua txiv ntoo hauv tsev. Ncuav ob peb dia ntawm grated strawberries los yog raspberries nrog 500 ml ntawm dej sov, tawm rau 15 feeb. Koj tuaj yeem haus tau yam tsis muaj kev txwv.

Khoom qab zib DIY khoom qab zib

Yog tias koj xav tau cov khoom qab zib, koj tuaj yeem ua oatmeal ncuav qab zib rau tshuaj yej.Nws muaj cov calories tsawg, tsis ua rau kub siab, zoo li ntau zaus tom qab koj noj cov poov xab ua khoom noj. Cov txheej txheem ua noj yog yooj yim. Nws yog qhov tsim nyog los ncuav 300 g ntawm oatmeal flakes nrog dej kub, hais kom txog thaum ua kom txias.

Nyob rau hauv ib lub tais cais, tsau raisins, me ntsis qhuav apricots thiab prunes. Ua ke txhua yam rau hauv ib qho loj, ntxiv me ntsis cinnamon, ib txhais tes ntawm cov noob paj noob hlis. Do kom txog thaum muaj homogeneous tshuaj, mam li ua cov khoom ntawm tib qho loj.

Ci hauv qhov cub preheated rau ib nrab ib teev. Qhov ntsuas kub kub yog li 180 degrees. Thaum kawg ntawm lub sijhawm no, qhov cub yog npaj txhij, koj tuaj yeem noj ob qho tib si kub thiab txias.

Tsawg-calorie qab zib-free txiv ntoo jelly daim ntawv qhia:

Yaug 500 g ntawm cov dej khov hauv qab cov dej ntws, ntws cov kua dej ntau dhau, qhuav me ntsis nrog ntawv phuam,
Zom rau hauv rab rau hauv lub xeev puree, tom qab ntawd ntxiv 500 ml dej, nqa mus rau ib lub rhaub thiab simmer ntawm hluav taws rau 4-6 feeb,
Nyob rau hauv ib lub tais cais, yaj 20 g ntawm gelatin (ua ntej ntxiv rau cov kua txiv hmab txiv ntoo koj xav tau ua kom tawv nqaij),
Ncuav kua roj gelatin rau hauv cov kua txiv hmab txiv ntoo, sib tov,
Ncuav rau hauv cov pwm, txias rau hauv chav ua noj, thiab tom qab ntawd mam li txias kom txog thaum khov kho.

Kev txheeb xyuas ntawm ntau tus neeg mob pom zoo kom noj txiv av siav rau ntawm kev noj zaub mov zoo. Muaj ntau cov kev xaiv rau kev npaj qab qab thiab tseem ceeb tshaj, khoom noj qab zib zoo. Qee tus neeg ntxiv cov tshuaj cinnamon, lwm tus nyiam qhov tshwj xeeb tsw ntawm qhiav, thaum lwm tus tsim ntau yam sau.

Daim ntawv qhia ua qauv rau lub txiv ncuav qab zib:

Ntxuav txiv apples, phuam kom qhuav. Qee tus ua ntej ntxuav, lwm tus tsis yog. Nyob rau hauv rooj plaub tom kawg, nws yog qhov ua tiav kom tswj tau cov duab ntawm cov khoom.
Ci hauv qhov cub ntawm qhov kub ntawm 180-200 degrees rau 15 feeb.
Ib qho me me ntawm zib ntab thiab ob peb rab koob ntawm cov cinnamon tau muab sib xyaw rau hauv ib lub taub ntim txawv. Qhov sib tov no yog hliv dhau cov khoom qab zib tiav.

Cov txiv maj phaub tuaj yeem nrog cov khoom sib tov - sib xyaw 200 g ntawm cov nqaij npuas uas tsis muaj roj nrog 2 diav ntawm cov zaub qab zib uas muaj roj tsawg, ntxiv qab zib qab zib, muaj cov kua roj qab zib kom zoo, prunes, thiab raisins me ntsis.

Txiv hmab txiv ntoo, ib yam li hauv daim ntawv qhia dhau los, raug muab ntxuav ua ntej, zuaj nrog txoj phuam, tom qab ntawd lub “hau” txiav tawm thiab cov tub ntxhais raug txiav tawm. Tso cov khoom sib xyaw curd sab hauv, kaw nrog lub hau kua, ci li 15-20 feeb.

Ob peb lub txiv apples tuaj yeem noj ib hnub, nyiam dua hauv thawj ib nrab ntawm ib hnub.

Yuav ua li cas kom tsis kam noj khoom qab zib yuav tau qhia los ntawm cov kws paub hauv video hauv tsab xov xwm no.

Qhia koj qab zib lossis xaiv tus tub los ntxhais rau cov lus pom zoo Nrhiav pom tsis pom Nrhiav tsis pom Nrhiav tsis pom

Yuav ua li cas los hloov cov khoom qab zib thiab hmoov nplej nrog rau cov kev poob phaus: zoo dua lwm txoj hauv kev

Ib qho ntawm cov ntsiab cai tseem ceeb ntawm kev noj zaub mov kom zoo thiab ib qho kev noj zaub mov zoo yog kev tsis lees txais khoom qab zib. Txoj cai no zoo nkaus li yooj yim nkaus thaum xub thawj.

Qhov tseeb, tau tshem ntawm banal cwj pwm ntawm haus tshuaj yej thiab kas fes nrog qab zib yog tsis yooj yim. Tab sis peb tsis yuam koj kom muab txhua yam qab zib hauv cov zaub mov pov tseg.

Peb muab txoj kev sib hais ncaj ncees uas cov khoom siv tsis zoo yuav raug hloov nrog cov kev hloov pauv uas muaj cov piam thaj "txoj cai". Peb mus!

Hloov chaw qab zib, zib ntab

Qab zib yog thawj yam los hloov. Tsis muaj dab tsi pab tau hauv nws, thiab ntxiv rau, nws tiag qeeb ua rau kev ua kom poob. Txawm hais tias muaj tseeb hais tias zib ntab muaj calories ntau, nws yuav qab zib dua qab zib, yog li koj tsuas tuaj yeem noj tsis tau hauv qhov ntau. Hloov qab zib nrog zib ntab, koj yuav haus li ntawm ib nrab calories.

Cov txiv hmab txiv ntoo qhuav hloov khoom qab zib

Peb xav tias koj twb paub txog kev puas tsuaj ntawm cov khoom qab zib, yog li peb tsuas yog qhia koj los hloov lawv cov txiv hmab txiv ntoo qhuav - txiv apricots, hnub tim, raisins thiab prunes. Lawv yog cov khoom noj muaj txiaj ntsig thiab pab tua ntau yam teeb meem.

Qaug apricots, piv txwv, ua kom muaj zog ntawm cov hlab plawv, pab hlawv cov rog ntau dua, thiab raisins ntxiv dag zog rau cov hlab ntshav hlwb.

Prunes ua kom muaj kev qaug zog, pab txoj hnyuv, txhim kho cov tawv nqaij, thiab cov hnub ua kom muaj zog thiab nce kev ua haujlwm.

Hloov mis nyuj chocolate - dub

Yog, yog, peb kuj nyiam mis chocolate, tab sis yog tias koj xav nrhiav lub cev npau suav, koj yuav tsum muab nws. Hloov nws nrog tsaus qhob noom xim kasfes nrog lub cocoa cov ntsiab lus ntawm tsawg kawg 70 feem pua. Noj 50 g ntawm tsaus qhob noom xim kasfes ib hnub los txhawb koj lub siab, txhawb kev ua haujlwm ntawm lub hlwb, thiab kev sib haum xeeb ntawm koj lub paj hlwb. Tsis txhob tag nrho cov qhob noom xim kasfes.

Hloov chaw ntawm lub ncuav mog qab zib - marmalade, jelly thiab marshmallows

Tsawg tus neeg paub tias nyob hauv qhov muaj pes tsawg leeg marshmallows tsis muaj cov rog kiag li (tsis yog zaub los yog tsiaj). Nws muaj cov protein, txiv hmab txiv ntoo thiab berry puree, qab zib, agar-agar thiab pectin, uas muaj kev cuam tshuam cov qauv ntawm cov ntsia hlau, plaub hau thiab pob qij txha, thiab kuj pab txhim kho kev zom zaub mov.

Tsis tas li, cov hmoov nplej tuaj yeem hloov nrog jelly thiab marmalade. Calorie jelly yog 80 kcal ib 100 grams ntawm cov khoom. Pectin hauv jelly ntxuav cov hnyuv los ntawm pob zeb, co toxins, thiab glycine zoo rau kev puas tsuaj pob txha mos thiab pob txha.

Marmalade yog ib txwm nyob hauv keeb kwm (muab rho tawm los ntawm cov txiv apples thiab lwm yam txiv hmab txiv ntoo). Tsis tas li ntawd, nws yuav pab ua kom lub siab ua haujlwm zoo thiab tshem tawm cov co toxins thiab khib nyiab hauv lub cev.

Marmalade muaj cov vitamins PP, sodium, calcium, phosphorus, iron, magnesium thiab potassium.

Hloov chaw ntawm ncuav qab zib, oatmeal ncuav qab zib lossis txiv ntoo

Lub ncuav qab zib peb mus yuav hauv cov khw muaj ntau yam qab zib. Tsis tas li ntawd, cov roj txiv ntoo yog tam sim no nyob rau hauv nws cov muaj pes tsawg leeg, uas tsis ua tiav lossis nthuav tawm los ntawm lub cev, tab sis tau muab tso rau hauv daim siab thiab tawm mus rau ntawm cov phab ntsa ntawm cov hlab ntsha. Qhov no, nyeg, tuaj yeem ua rau kev rog.

Tsuas siv cov khoom qab zib hloov tsuas yog oatmeal ncuav qab zib thiab txiv ntoo. Yog lawm, nws yog qhov zoo dua rau nws ci koj tus kheej.

Ua noj ntawm oatmeal, oatmeal ncuav qab zib muaj cov tshuaj fiber ntau, uas ua rau cov txheej txheem zom plab thiab tshem tawm cov co toxins los ntawm cov hnyuv.

Cov txiv ntoo yog cov nplua nuj nyob hauv cov protein, cov rog zoo, vitamins thiab minerals, nrog rau cov amino acids, uas tsim nyog rau lub hlwb kev noj haus thiab kev noj qab haus huv ntawm lub cev. Tab sis nco ntsoov tias txiv ntoo yog cov muaj calorie ntau heev, thiab lawv cov kev nkag mus yuav tsum tau txwv rau ob peb ntsiav rau ib hnub.

Smoothies thiab txiv hmab txiv ntoo es tsis txhob haus kua txiv

Yog tias koj nyiam cov kua txiv hmab txiv ntoo, sim hloov lawv nrog txiv hmab txiv ntoo thiab smoothies. Qhov tseeb yog tias feem ntau cov kua txiv uas koj yuav hauv khw yog txiv hmab txiv ntoo dej qab zib. Cov kua txiv mab txiv ntoo muaj tsawg dua cov khoom noj muaj txiaj ntsig zoo thiab muaj cov piam thaj thiab calories ntau, nrog rau feem ntau cov dej qab zib muaj suab thaj. Yog li, peb pom zoo kom hloov cov kua txiv uas muaj lub ntsej muag nrog txoj kev noj qab haus huv thiab zoo nkauj.

Kev siv ncuav qab zib tsis txhob ci!

Yog tias koj tsis tuaj yeem tsis kam ua ci, peb qhia koj kom paub ntau yam kev qhia ua zaub mov noj, uas muaj cov rog, qab zib, tib lub sijhawm nws tsis txawv ntawm kev saj los ntawm kev ua noj.

Yog tias koj xav tau cov khoom qab zib, haus cov tshuaj yej mint: nws ua rau nws txaus siab qhov kev tshaib kev nqhis thiab lub siab xav ua qab zib.

Tam sim no koj paub yuav hloov cov khoom noj qab zib thiab hmoov txhuv nplej siab thaum poob ceeb thawj lossis hloov mus rau cov khoom noj kom zoo. Raws li koj tuaj yeem pom, cov zaub mov hloov pauv tsis yog tsuas yog muaj qab ntxiag, tabsis kuj tseem noj qab nyob zoo thiab. Peb xav koj txoj kev noj haus yooj yim!

Yuav ua li cas hloov cov khoom qab zib ntawm cov khoom noj?

Tsis kam noj khoom qab zib thaum khoom noj yog qhov kev sim hnyav tshaj plaws rau cov hniav qab zib. Qhov tsis muaj cov khoom lag luam nyiam yog pom tau tias yog kev ntxhov siab, yog li cov lus nug, yuav ua li cas hloov khoom qab zib ntawm cov khoom nojua qhov feem ntau cuam tshuam. Ntxiv mus, nws tsis yooj yim sua kom tsis txhob tso tseg cov carbohydrates, vim nws yog qhov tsim nyog rau kev ua haujlwm ntawm lub paj hlwb.

Maub Tsaus Chocolate

Cov khoom no yog tshuaj los ntawm txhua tus noj haus. Cov pes tsawg ntawm 30 g ntawm chocolate tsaus yuav tsis ua mob rau daim duab, tab sis nws yuav muaj txiaj ntsig rau kev muaj txiaj ntsig zoo.Cov khoom lag luam muaj cov flavonoids, uas txo cov tshuaj tiv thaiv insulin thiab tswj lub cev kev nqus ntawm cov piam thaj. Nws yog lub pov thawj qhia tau hais tias insulin tsis kam provokes qhov hnyav nce, mus txog kev rog.

Yog li, noj cov qhob noom xim kasfes yog qhov tseem ceeb thaum tab tom noj zaub mov. Tsis tas li ntawd, nws txhim kho lub plab hnyuv microflora, muaj cov nroj tsuag muaj txiaj ntsig thiab muaj kev tiv thaiv kev ntxhov siab, yog li tiv thaiv qhov pib ntawm kev ntxhov siab.

Txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav

Cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav - qhov no yog qhov yooj yim thiab qhov kev xaiv zoo tshaj li khoom qab zib tuaj yeem hloov. Cov kaus poom khoom lag luam tsis haum rau cov laj thawj no, vim tias kev siv tshuab ua noj ua haus muaj feem ntxiv qab zib, thiab thaum noj zaub mov, lawv yog thawj qhov tsis kam.

Cov qhia zaub mov zoo qhia kom noj txiv ntoo qab zib kom zoo thaum sawv ntxov. Tab sis yog tias koj xav noj tej yam qab nyob rau yav tsaus ntuj, ces txiv tsawb lossis tib lub txiv tsawb yuav muaj ntau dua kev noj qab haus huv thiab tsawg dua-calorie hauv qhov sib piv nrog lub ncuav.

Los ntawm cov txiv hmab txiv ntoo koj tuaj yeem npaj ntau cov zaub nyoos, hom yogurts, khaub noom zoo li jelly, kua txiv tshiab lossis cia li txaus siab rau lawv cov pristine saj.

Cov txiv ntoo qhuav tsis muaj txiaj ntsig tsawg dua lawv cov "tshiab ua". Qhov tsuas yog qhov txawv ntawm lawv yog qhov nce ntawm cov calorie ntau ntau, yog li thaum lub sijhawm noj zaub mov noj txhua hnub tsawg tsawg rau qee yam. Cov txiv ntoo tawg paj kuj tseem muaj lub zog siab ntawm 240 kcal n 100 g.

Pastille yog tsim los ntawm cov txiv mab txiv ntoo los yog txiv ntoo puree. Nws muaj cov nplua nuj fiber ntau, pectin, potassium, iodine, calcium thiab lwm yam kab, uas yog cov nplua nuj nyob rau hauv cov khoom siv rau nws npaj. Qhov zoo ntawm cov khoom lag luam nyob rau hauv nws lub peev xwm los cuam tshuam cov qib roj cholesterol thiab tiv thaiv cov hlab plawv. 100 g muaj 330 kcal.

Tseem Ceeb! Tsuas yog cov qhob pastilles muaj cov khoom tsim nyog. Cov tshuaj tua hluav taws xob muaj cov tshuaj ua kom tsis muaj zog, qab zib thiab lwm yam ntxiv, yog li cov khoom no muaj kev phom sij ntau dua li zoo.

Marshmallow yog poj koob yawm txwv ntawm marshmallow. Nws muaj cov txiv hmab txiv ntoo puree, qe dawb thiab thickeners: gelatin, pectin, agar-agar. Cov kev pabcuam no ua rau ntxiv dag zog rau kev tiv thaiv, ntxuav thiab txhim kho kev ua haujlwm ntawm lub siab thiab lub hlwb.

Hloov cov khoom qab zib rau ntawm cov zaub mov noj nrog marshmallows, ib qho yuav tsum tsis txhob hnov qab txog qhov kev nkag siab ntawm kev faib ua feem, vim nws cov lus qhia hauv calorie yog 320 kcal. Tab sis nws yog tsim nyog hais txog ib qho kev ua tau zoo - qhov no yog qhov airiness thiab txheeb ze lub teeb ci ntawm cov khoom. Qhov hnyav ntawm ib qho yog kwv yees li 35 g, uas sib raug rau 100 kcal.

Muesli Tuav

Ib qho txiaj ntsig zoo thiab cov khoom noj muaj txiaj ntsig, lwm yam tuaj yeem hloov cov hmoov nplej lossis qab zib. Rau kev npaj ntawm cov tuav, nias zaub mov, txiv hmab txiv ntoo qhuav, txiv ntoo, zib ntab yog siv. Txhawm rau tsis txhob nug lawv cov txiaj ntsig thiab kev noj zaub mov zoo, nws yog qhov zoo dua los npaj cov pas koj tus kheej. Cov txheej txheem tsis siv sijhawm ntau, thiab saj yuav tshaj qhov kev cia siab.

Yuav ua li cas hloov cov khoom qab zib nrog poob phaus

Katya tau noj kaum lub ncuav thiab zoo siab hlo ua ntxhw ...

tab sis tsis zoo siab li tus poj niam

Txhua tus paub tias qhov hnyav tshaj yog nce los ntawm khoom qab zib thiab txhawm rau kom poob phaus, lawv yuav tsum raug cais tawm ntawm cov zaub mov. Tib lub sijhawm, kom tshem tawm cov khoom qab zib "tsis zoo" hauv koj cov zaub mov yog qhov teeb meem loj rau cov neeg feem coob ... Yuav ua li cas ua li no, lawv qab zib thiab qab ntxiag)) Kuv muab ntau txoj kev rau koj los daws cov teebmeem no - yuav ua li cas los hloov cov qab zib kom yuag,

thiab dab tsi lwm txoj hauv qab zib, piam thaj thiab qaws tuaj yeem ua tau.

Raws li kev qhia, Kuv yuav hais ib qho ntawm cov tsiaj ntawv; ntau tus yuav paub txog lawv qhov xwm txheej ntawm no: “Nyob zoo Sergey! Kuv xav ua tsaug rau koj rau cov kev pabcuam zoo rau kev saib xyuas kev noj qab haus huv thiab rau koj cov lus qhia muaj txiaj ntsig.

Lub sijhawm no, Kuv koom nrog ob ntawm koj cov haujlwm: Fitness Man thiab ib qhov kev pabcuam tshwjxeeb rau kev xovxwm. Tab sis qhov no yog cov lus nug uas tas li tsim txom kuv. Qhov tseeb yog tias kuv tsis suav cov carbohydrates nrawm ntawm kuv cov zaub mov noj, suav nrog qab zib.

Txawm li cas los xij, qhov qab zib "rub ntau heev."Hauv no hais txog, lo lus nug: dab tsi tuaj yeem ua lwm yam khoom qab zib?

Ua tsaug ua ntej ”

YUAV UA LI CAS REPLACE SWEET LOS POOB

1. Koj cov khoom qab zib yog cov txiv hmab txiv ntoo thiab txiv ntoo! Qhov no yog qhov kev xaiv zoo tshaj plaws thiab muaj tseeb. Xav tau lub qab zib? Siv lub txiv apple lossis txiv kab ntxwv qab zib, kua txiv duaj lossis txiv pos nphuab. Cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo tuaj yeem ua qab zib hauv qab zib, tsis muaj roj tsev hauv tsev cheese thiab txawm tias tshuaj yej.

Txhua yam txiv hmab txiv ntoo thiab txiv hmab txiv ntoo yog qhov haum tshwj tsis yog cov txiv tsawb thiab txiv hmab (lawv muaj ntau cov carbohydrates ntxiv) Dab tsi ua rau koj qab zib lossis qab zib? Tsis muaj dab tsi tab sis muaj rog ntawm tus neeg txiv plig tus thawj coj.

Txiv hmab txiv ntoo thiab cov txiv ntoo muab rau koj lub zog, lub zog, lub dag lub zog, cov vitamins, cov zaub mov, tshuaj lom neeg lub cev kom lub cev muaj zog tiv thaiv kab mob, nrog rau cov nroj tsuag ua kom muaj cov hnyuv ua haujlwm. Txiv pos nphuab thiab apricots zoo dua li cov khoom qab zib, thiab txiv duaj thiab qab zib pear zoo dua li buns!

Txoj Cai 1 - Tsis txhob txawm tias yuav khoom qab zib thiab qhiav gingerbread, kom tsis txhob raug ntxias.

Txoj Cai 2 - Yuav tsum khaws pob tawb ntawm cov txiv hmab txiv ntoo thiab txiv ntoo sib txawv tom tsev.

2. Cov txiv hmab txiv ntoo qhuav (prunes, apricots qhuav) Qhov no tsis yog qhov kev xaiv zoo tshaj plaws rau kev hloov khoom qab zib, tab sis lees txais. Cov txiv hmab txiv ntoo qhuav yog cov concentrates carbohydrates, yog li koj tsis tuaj yeem noj ntau ntawm lawv. Txawm li cas los xij, thaum muaj kev xaiv uas cov khaub noom lossis prunes zoo dua, koj yuav tsum xaiv qhov thib ob. Kuv tsis pom zoo kom cov raisins - nws yog cov piam thaj suab thaj.

Yog tias koj tsis tuaj yeem nyob tsis muaj khoom qab zib, ces ob peb daim prunes tuaj yeem txiav mus rau hauv ib feem ntawm cov tsev nqaij uas muaj roj tsawg, thiab tsis muaj suab thaj rau tshuaj yej, muab cov txiv duaj qhuav hauv koj lub qhov ncauj. Koj tuaj yeem ua tshuaj yej nrog cov txiv hmab txiv ntoo qhuav es tsis txhob muaj suab thaj, nws yuav muaj qab ntxiag thiab tsw qab.

Cov txiv hmab txiv ntoo ntau npaum li cas tuaj yeem txiav txim siab los ntawm kev nrawm ntawm qhov kev poob phaus: Yog tias qhov nrawm ntawm qhov kev poob phaus haum rau koj, ces koj tuaj yeem ntxiv ntxiv rau lawv noj kom tsawg.

Yog tias koj xav nce qhov nrawm ntawm poob phaus, tom qab ntawd koj yuav tsum tshem txhua yam tsis tseem ceeb mus rau qhov siab tshaj.

3. Tsaus maub chocolate nrog qhov siab ntawm cov cocoa Nov yog qhov qog ntawm cov khoom qab zib, zoo li "nco ntsoov" ntawm lawv. Yog lawm, txoj kev no tsis tuaj yeem raug kev tsim txom, qhov no tsuas yog qhov kev xaiv los tiv thaiv cov zaub mov qab zib uas muaj teeb meem.

Nyob rau tib lub sijhawm, lub ntsiab tivthaiv - cocoa, muaj ntau yam muaj txiaj ntsig zoo uas pab ua rau "txaus siab".

Thov siv heev me ntsis - 1-2 fab, tsuas yog hauv qhov xwm txheej tseem ceeb)) Piv txwv, hom no tau pom zoo rau cov tub ntxhais kawm lossis thaum tsis muaj zog.

Tuav ib daig ntawm cov chocolate tsaus hauv koj lub qhov ncauj kom saturate koj saj buds.

4. Ua noj ntau yam zaub mov uas muaj txawv txawv Heev feem ntau cov neeg xav qab zib, vim tias lawv tsuas yog tsis muaj txaus saj txaus. Piv txwv li, thaum lub sijhawm ruam xws li "mono-noj zaub mov" lossis tsuas yog los ntawm kev tub nkeeg thiab tsis xav ua noj.

Yog tias cov zaub mov sib txawv, yog tias koj noj nqaij txaus ntshai, ces tej zaum koj yuav tsis raug rub tawm ntawm daim yob lossis ib qho qab zib. Zoo siab thiab ua rau koj lub cev xav tsis thoob nrog ntau yam tastes, thaum koj yuav tsum noj cov zaub mov kom raug thiab tsis noj ntau dhau.

Txawm tias cov zaub xas lav yooj yooj yim muaj peev xwm muaj ntau ntau qhov sib txawv thiab ua qhov ncauj zoo nkauj. Qhia koj cov kev xav thiab ntxiv ntau yam rau koj cov kev noj haus.

Kuv pom zoo kom nyeem ntu lus "Cov zaub mov txawv kom yuag poob"

Txoj Cai 1 - Koj cov khoom noj yuav tsum yog cov zaub mov zoo ntau yam.
Txoj Cai 2 - noj txhawm, “noj kom zoo” thiab “yuag” tsis zoo ib yam.

5. Khoom qab zib yuav tsum tau khwv Koj puas xav tau qee cov tshuaj yej qab zib? Koj ua dab tsi kom nws tuaj? Cov carbohydrates muab lub zog - tag nrho lub zog uas koj noj yuav tsum siv nyiaj, txwv tsis pub nws yuav dhau mus ua rog thiab yuav nyob ntawm koj lub plab thiab nyob rau neeg txiv plig tus thawj coj.

Koj puas tau zaum ntawm lub rooj zaum ib hnub? Thov txim, rau noj hmo koj khwv tau tsuas yog cov txiv apples thiab roj tsis muaj rog kefir. Vim li cas koj xav tau lub zog yog tias koj tsis siv nws? Txawm hais tias koj tsis ua lub cev zoo, muaj ntau txoj kev ncab koj cov leeg thiab pab koj lub cev.

Yog tias koj muaj kev ua neej nyob sedentary thiab kev ua neej nyob sedentary, ces qhov no tsuas yog tsim nyog rau koj kev noj qab haus huv! Koj puas tau ua haujlwm ib hnub? Hnav cov khau kis las, tawm mus sab nraud thiab mus ncig thaj chaw ntawm thaj chaw nrawm ntawm 5 kis lus mev.

Yuav ib lub tsheb kauj vab lossis khau thiab caij hauv lub tiaj ua si, muab qhov kev caij tsheb kauj vab ua si hauv tsev, mus rau hauv kev sib tw dhia, tau ob peb lub dumbbells rau kev cob qhia hauv tsev, kos npe rau yoga, aerobics lossis seev cev.

Ntau pua ntawm kev xaiv - tsuas yog koj qhov kev txiav txim siab xav tau. Tsis paub pib qhov twg - saib ntu "Kev kawm"

Nco ntsoov cov lus tias qhov xwm tau muab rau peb: "Kev txav yog lub neej"

NOJ TAU QHOV TSEEB THIAB KOJ YUAV TAU TXAIS KEV NOJ QAB HAUS HUV Kuv tau noj ntau tus neeg thiab ntau xyoo dhau los kuv tau muaj qhov kev soj ntsuam no: yog tias koj tsis noj cov zaub mov muaj roj, khoom noj uas tso nrog tshuaj lom neeg thiab kua qab zib rau ob peb lub hlis, lub cev huv.

Ib tus neeg pib mob siab rau qhov qab thiab hnov qab ntawm txhua yam zaub mov, lub cev nws tus kheej qhia tias yam khoom twg tsis haum nws. Koj dhau los ua khoom noj khoom haus, koj tsis xav sau koj lub plab nrog qab zib, hmoov nplej thiab rog, koj xav tias ua ke nrog cov saj thiab cov khoom tshiab.

Cov neeg feem coob tom qab rov txhim kho dua ntawm kev noj haus tsis tuaj yeem noj cov tsis zoo uas lawv tau noj ua ntej.

Cov khoom noj uas muaj roj ntau, khoom qab zib los ntawm cov piam thaj, hmoov nplej thiab roj tsuas yog tsis lo rau hauv koj lub qhov ncauj.

Yuav kom ua tiav cov txiaj ntsig ntawm qhov poob phaus, Kuv tau tsim cov khoom noj tshwj xeeb. Cov phiaj xwm no yog ua los ntawm cov khoom noj sib txawv, txhua cov tais diav tau npaj tau yooj yim heev thiab sai sai los ntawm cov khoom lag luam muaj. Ntxiv mus, txoj kev npaj yuav hloov tau yooj yim thiab tsim nyog los ntawm kev kho mob.

Cov phiaj xwm khoom noj tshwj xeeb rau cov poj niam

Lub tswv yim npaj khoom noj khoom haus zoo rau txiv neej

Dab tsi ntxiv uas yuav pab koj ua tiav koj lub hom phiaj:
Slimming zaub mov
Lub cev yuag tsim nyog

Tag nrho cov cai rau cov ntaub ntawv luam tawm nyob rau hauv lub xaib no tshwj tseg. Tsis muaj feem
cov ntsiab lus saum toj no tsis tuaj yeem luam tawm yam tsis tau txais kev tso cai ntawm tus sau thiab tus ua tswv

Xav nrhiav seb yog dab tsi tshiab nyob rau Ncaws Pob Blog?
SUBSCRIBE - thiab nyob nrog kev ua kis las!

Cov laj thawj tseem ceeb ua rau cov khoom qab zib

Kev quav rau cov piam thaj thiab cov zaub mov uas muaj cov khoom noj hauv carbohydrates tuaj yeem tsim nyog los ntawm qhov peculiarities ntawm tib neeg lub cev, tsis muaj qee yam as-ham lossis cov khoom noj me me hauv ntiaj teb hauv nws cov zaub mov. Nws yog kev cai rau lub ntsiab:

kev tso siab biochemical rau suab thaj thiab carbohydrates,
kev vam khom noj kev haus
psychosomatic yog vim li cas rau kev txhim kho ntawm lub qab zib hniav,
cov ntsiab lus tsis txaus ntawm magnesium, chromium thiab qee yam kab kawm hauv zaub mov.

Kev puas siab ntsws ntawm cov khoom qab zib yog tsim nyob rau hauv cov neeg uas lawv lub neej muaj kev ntxhov siab lossis feem ntau yog ua haujlwm. Qee cov zaub mov (cheese, chocolate) thiab haus cawv ua rau cov chaw lom zem thiab ua rau muaj “cov tshuaj hormones ntawm kev zoo siab” rau hauv koob tshuaj me me.

Yog li ntawd, yog tias tus neeg tsis muaj kev sib raug zoo, ua haujlwm hnyav thiab tsis paub txog lwm yam kev lom zem, nws pib tau txais kev xav zoo los ntawm kev noj qee yam zaub mov.

Hauv qhov no, nws yuav nyuaj rau koj tus kheej ntawm cov khoom qab zib thiab, yog tias koj tsis noj khoom qab zib thiab hmoov, koj yuav tsum nrhiav lwm txoj hauv kev los txhim kho koj lub siab.

Qee zaum cov cwj pwm ntawm kev noj khoom qab zib yog tsim thaum yau. Qhov no yog tus cwj pwm thiab tsis muaj dab tsi ntxiv. Hauv qhov no, nws muaj peev xwm nrhiav tau qhov hloov pauv rau chocolate lossis buns, ua rau koj cov zaub mov tsis muaj mob, thiab tom qab ntawd koj yuav poob ntau qhov hnyav yog tias koj tsis noj khoom qab zib.

Kuv puas tuaj yeem yuag poob los ntawm kev noj zaub mov muaj cov carbohydrate?

Puas yog nws poob phaus yog tias koj tsis noj khoom qab zib thiab ncuav? Yog lawm, nws muaj peev xwm yog tias cov khoom bakery, qab zib thiab cov khoom qab zib nyob hauv cov tsov ntxhuav txoj kev faib tawm ntawm cov khoom noj.

Txawm li cas los xij, cov lus qhia ntawm cov kws qhia zaub mov noj haus yuav tsum poob rau qhov tseeb tias kev txwv tsis pub siv ntawm ib qho khoom paub twg yog kev ntxhov siab rau lub cev. Qhov no yuav tsum tsis txhob ua rau ntau yam.

Firstly, vim tias nyob rau hauv kev ntxhov siab, lub cev yuav xav kom muaj khoom qab zib ntau dua, thiab qhov thib ob, vim tias peb lub cev tseem xav tau cov piam thaj thiab carbohydrates. Tag nrho cov lus nug yog qhov ntau ntawm cov khoom thiab nws zoo.

Yog tias koj tsis noj khob cij thiab khoom qab zib, puas yog qhov tseeb kom yuag? Tiag tiag, yog tias koj tsis nce rau kev noj ntawm lwm yam khoom.

Txhawm rau tiv thaiv kev nce ntxiv ntawm kev noj zaub mov, cov kws paub pom zoo txo qis ntau ntau ntawm kev ua mov ci thiab khoom qab zib noj maj mam. Nws yog qhov tsim nyog yuav tsum tau ncua sijhawm noj cov khoom qab zib kom txog thaum 12.00.

Nws ntseeg tau tias qhov no, lub cev yuav muaj sijhawm los ua cov kua nplaum uas tau txais nyob hauv nws thiab siv nws los ua haujlwm.

Npaum li cas thiab ntau npaum li cas koj tuaj yeem poob ceeb thawj yog tias koj tsis suav nrog cov khoom qab zib thiab hmoov txhuv nplej siab los ntawm cov khoom noj? Nyob ntawm seb koj noj ntau npaum li cas. Yog tias koj yog ib qho hniav qab zib thiab koj tsis tuaj yeem nyob tsis muaj ncuav, ces koj tuaj yeem poob ntau heev, mus txog 3 kg hauv ib lub lis piam.

Npaum li cas thiab ntau npaum li cas koj tuaj yeem poob ceeb thawj yog tias koj ntsuas cov khoom qab zib hauv koj cov khoom noj? Kwv yees li ntawm 1-1.5 kg toj ib lub lis piam nrog kev noj haus kom nruj. Thaum xaiv cov khoom noj muaj roj, nws yuav tsum nco txog tias qhov kev poob phaus nrawm tsis yog pab rau lub cev xwb, tabsis kuj muaj kev phom sij thiab.

Yuav ua li cas "sweeten lub neej" tau zoo?

Yuav ua li cas muab khoom qab zib? Ua ntej koj yuav tsum txiav txim siab seb nws puas tsim nyog ua lossis yog tias nws yuav txaus kom txo nws cov kev noj thiab nrhiav qhov hloov chaw tsim nyog. Cov kws txawj pom zoo qhov kev xaiv thib ob.

Yuav ua li cas hloov cov khoom qab zib nrog poob phaus? Yog lawm, cov khoom muaj txiaj ntsig zoo uas lub cev muab rau lub cev saj zoo thiab yog qhov zoo txaus rau kev noj haus, piv txwv li, cov txiv hmab txiv ntoo qhuav. Hloov chaw ntawm khoom qab zib lossis khoom qab zib, nws zoo dua rau noj prunes, hnub tim, qhuav apricots lossis figs.

Txawm li cas los xij, rau cov khoom lag luam zoo li no kuj tseem muaj cai - 100 g ib hnub. Cov kev txwv zoo li no tshwm sim los ntawm qhov tseeb tias cov piam thaj ntuj uas muaj nyob hauv lawv tsis muaj calorie, thiab yog tias koj haus lawv ntau, nws yuav tsis tuaj yeem txo qhov hnyav.

Nyob rau tib lub sijhawm, cov khoom qab zib nplua nuj nplua nuj tau ua ke nyob rau hauv cov khoom no nrog cov ntsiab lus siab ntawm cov vitamins thiab minerals, yog li lawv tuaj yeem siv rau cov khoom noj.

Dab tsi tuaj yeem hloov cov khoom cua qab zib? Marshmallows, marshmallows thiab marmalade hauv tsev. Cov marmalade ntuj tsis muaj qhov muaj nqis ntau, tab sis muaj ntau nyob rau hauv cov as-ham, txhim kho plab hnyuv muaj nuj nqi, tshem tawm cov co toxins thiab co toxins. Marshmallows tsis tshua muaj calorie dua li cov txiv hmab txiv ntoo qhuav, lawv muaj lecithin ntau ntau, uas yog pab rau lub hlwb, protein thiab hlau.

Yuav ua li cas hloov cov khoom qab zib hauv dej qab zib? Feem ntau pom zoo kom zib ntab. Qhov no yog qhov khoom muaj txiaj ntsig zoo uas cuam tshuam zoo rau lub cev tiv thaiv kab mob, uas muaj ntau cov kab kawm thiab vitamins.

Tab sis nyiam cov dej tshuaj yej kub thiab kas fes yuav tsum paub tias zib ntab yuav tsum tsis txhob yaj hauv dej kub, vim nws poob nws cov khoom zoo.

Yog tias muab lub ncuav ci cais, nws tuaj yeem hloov li cas? Tsis tshua muaj calorie pastries:

cov txiv kab ntxwv ncuav
curd paj npleg
mov ci ncuav
pob keej.

Yuav ua li cas hloov cov khoom qab zib rau hauv kev ci, yog tias muaj cov tais diav hauv tsev?

Yuav ua li cas tso khoom qab zib kom poob phaus? Yuav ua li cas yog tias nws tsis ua haujlwm tam sim ntawd? Yog tias nws yog qhov nyuaj rau tam sim ntawd tso cov khoom qab zib, thaum thawj theem nws pom tau tias noj tau 50 g ntawm chocolate dub ob peb zaug hauv ib lub lis piam, thaum lub caij ntuj sov koj tuaj yeem qee zaum kho koj tus kheej rau ib feem (txog 150 g) ntawm dej khov.

Kev noj haus tsis muaj khoom qab zib, yam tsawg kawg rau lub sijhawm ntev, hnub no yog lo lus nug loj. Nws puas tuaj yeem yuag poob los ntawm muab khoom qab zib? Yog lawm, koj tuaj yeem txo qhov hnyav los ntawm kev tso tseg cov zaub mov qab zib thiab hmoov txhuv nplej siab.

Tab sis puas yog cov kev poob phaus no yuav muaj txiaj ntsig yog tias nws nrog nrog mob taub hau, txo qis kev ua tau zoo thiab lub siab tsis zoo? Yog tias peb tso tseg cov khoom qab zib, peb tsis pub ua lub cev tsis yog kev lom zem, tab sis kuj muaj cov txiaj ntsig zoo ntawm cov piam thaj, uas lub hlwb xav tau.

Kev noj haus kom tsawg rau kev noj qab haus huv tsuas yog zoo rau lub cev, txawm tias koj xav kom poob phaus.

Dab tsi tuaj yeem hloov pauv qab zib thiab hmoov?

Tom qab cov zaub mov tseem ceeb lossis ua khoom txom ncauj, koj yeej xav tau ib yam dab tsi rau cov khoom qab zib. Khaub noom lossis khoom qab zib, qaws, ncuav ncuav. Niaj hnub no, lub portal ntawm poob phaus, "Kuv tabtom poob phaus" yuav qhia koj seb yuav hloov khoom qab zib li cas nrog kev poob phaus.

Raws li ib feem ntawm lub khw muag khoom qab zib - ntau ntawm carbohydrates, cov rog, cov tshuaj lom neeg. Tag nrho cov no ua rau cov txheej ntau dhau ntawm qhov loj thiab pom ntawm cellulite.

Nws yog qhov nyuaj rau ntau tus neeg los tsim cov khoom noj kom zoo thiab tso lawv cov khoom qab zib uas lawv nyiam. Nyob rau tib lub sijhawm, nws tseem tsis tuaj yeem ua tiav tsis kam ua khoom qab zib, vim hais tias qhov no lub cev tau ntxhov siab, thiab qhov no tuaj yeem ua rau kev tawg thiab qhov hnyav nce.Ntxiv mus, yam tsis muaj qabzib, kev ua haujlwm ntawm lub hlwb thiab kev tsim cov txheej txheem hauv lub cev hauv lub cev tsis tuaj yeem ua.

Thiab vim tias koj tsis tuaj yeem tsis kam lees qhov khoom qab zib, koj yuav tsum xav txog qhov koj tuaj yeem hloov cov khoom qab zib. Thiab qhov no koj yuav tsum tau xam seb yog vim li cas koj xav tau cov khoom qab zib.

Vim li cas

Kev noj haus zoo rau khoom qab zib. Feem ntau nws tshwm sim meej vim tias muaj kev tshuaj ntsuam genetic predisposition.
Lub siab xav tau ntawm kev tos. Txhawb zog yuav ua rau lub siab ntsws. Piv txwv li, koj tau ntsib kev ntxhov siab vim qhov ua tsis tiav ntawm tus kheej xub ntiag lossis tom haujlwm, kev sib cav nrog cov npoj yaig. Los sis nkees heev thiaj li tsis muaj sij hawm los thab. Tej yam qab zib thiab qab zib ntawm tes (lossis hauv cov khw ze tshaj), koj tuaj yeem noj - thiab xaj.

Cov ntawv dhau los yog hais txog qhov thiaj li hu ua psychosomatics. Thaum koj xav tau kev zoo siab, muaj kev lom zem, tab sis hauv lub neej tsis muaj kev xyiv fab tshwj xeeb.

Lub cev tsis muaj chromium txaus, magnesium, muaj cov teeb meem hormonal.

Dab tsi los noj rau khoom qab zib yog tias koj xav poob phaus?

Txiv Hmab Txiv Ntoo: dab tsi thiab thaum twg

Kev poob ceeb thawj suav nrog kev tsis lees txais cov khoom qab zib, khoom qab zib, tab sis qhov no tsis txhais tau tias koj tsis tuaj yeem noj cov txiv ntoo. Nws yog cov ntuj hloov ua piam thaj. Lawv muaj cov carbohydrates kom zoo, vitamins. dua li ua lub siab tawv hloov cov qab zib ntawm cov zaub mov noj: txiv tsawb ntsuab, kiwi, txiv duaj, txiv kab ntxwv. Txiv kab ntxwv qaub thiab txiv puv luj tau ntev hais tias yog cov muaj roj tua tau rog.

Muaj tseeb, tsis yog txhua txhua txiv ntoo tuaj yeem noj tau los ntawm cov neeg uas xav poob phaus. Muaj ntau ntau cov piam thaj hauv cov txiv tsawb, ua txiv hmab. Lawv yuav tsum raug tshem tawm.

Tsis tas li ntawd, muaj ib lub sijhawm uas koj tuaj yeem noj cov txiv ntoo: txog 16:00.

Kev noj cov txiv hmab txiv ntoo noj ua ntau ntau tuaj yeem ua raws li hauv qab no: npaj cov txiv ntoo qab ntsev, noj cov kua mis yogurt ua khaub ncaws.

Lwm qhov kev pom zoo: tshem tawm cov tub ntxhais ntawm txiv apples lossis pears, ci nrog tsev cheese (koj tuaj yeem ricotta). Thiab rau khoom qab zib - ib tee ntawm zib ntab. Koj muaj peev xwm txawm kho tus qhua nrog cov khoom qab zib.

Dried txiv ntoo

Yuav ua li cas hloov cov khoom qab zib nrog cov khoom noj kom tsim nyog - ceev, txiv hmab txiv ntoo. Cov khoom no yog qhov zoo rau lub cev, muab qhov zoo nkaus thiab muaj txiaj ntsig tag nrho thiab muaj txiaj ntsig zoo.

Cov txiv hmab txiv ntoo qhuav muaj cov tshuaj fiber ntau, yog li lawv ntxuav cov hnyuv.

Cov kws qhia zaub mov zoo kuj ceeb toom tias nws tsim nyog yuav tsum tau ceev faj nrog cov txiv ntoo qhuav thiab txiv ntoo. Thiab tshwj xeeb nrog lawv tus lej. Cov koob tshuaj rau txhua hnub rau cov neeg uas xav poob ceeb thawj yuav tsum tsis pub tshaj 30 g.

Koj tuaj yeem muab cov txiv hmab txiv ntoo qhuav nrog txiv ntoo los ua ua ke. Los ntawm tib lub ntsiab cai - khoom qab zib hauv tsev. Cov txiv ntoo qhuav yog tawg, dov rau hauv pob, dov hauv cocoa, txiv maj phaub. Cov khoom qab zib yuav ua rau qab qab thiab noj qab haus huv. Kev txiav txim siab zoo tshaj plaws rau dab tsi los pab rau tshuaj yej - qhov no yog yuav ua li cas hloov cov khoom noj qab zib thiab hmoov txhuv nplej siab.

Khoom qab zib uas tsis tas yuav hloov ua lwm yam

Tsis yog txhua yam paub peb muaj teeb meem. Piv txwv li, marmalade, marshmallows tsis tas yuav hloov los ua. Cov zaub mov muaj txiaj ntsig ntawm cov khoom no yog hauv carbohydrates thiab cov ntsiab lus tsis muaj protein ntau. Rau kev tsim cov khoom siv, kho pectin lossis agar-agar yog siv. Yog li ntawd, xws li lub qab zib yog qhov tseem ceeb:

lug txhim khu kev tiv thaiv,
kom txo cov concentration ntawm cov roj (cholesterol) phem,
kom saturate lub cev nrog iodine thiab calcium.

Yuav muaj kev poob phaus yog tias koj tsis ua phem rau cov khoom noj qab zib no. Hauv ob peb hnub koj tuaj yeem noj tsis ntau tshaj 50 gr. Txawm hais tias qhov tseeb hais tias xws li qhov qab zib siv tau, nws muaj calorie ntau ntau.

Qhov zoo dua, hloov cov khoom qab zib nrog cov khoom qab zib hauv tsev. Yog tias tsis muaj cov piam thaj icing, thiab cov ntsiab lus hauv calorie tuaj yeem raug txo tsawg.

Cov khoom noj kom tsim nyog kuj txhais tau tias koj tuaj yeem noj pastille. Nws yuav tsum tau muaj tsuas yog qe dawb thiab applesauce. Tom qab ntawd 100 grams yuav tsis ntau tshaj 50 calories.

Zawv zawg thiab zib ntab

Hloov chaw ntawm kev noj qee yam hmoov rau tshuaj yej, nws yog qhov zoo dua rau noj qee cov zib ntab. Qhov no yog lub ntuj tso pa. Tab sis nws kuj tseem muaj qhov sib npaug. Yog li ntawd, cov neeg uas xav kom poob phaus yuav tsum tsis txhob haus ntau zib ntab.

Yog tias koj xav tau chocolate bar

Kev poob ceeb thawj tsis txhais tau tias kev ua xyem xyav tsis zoo ntawm chocolate. Koj tuaj yeem mob siab, 72% muaj kev ua tiav ntawm cov cocoa taum. Cov qhob noom xim kasfes no muaj antioxidants, vitamins. Cov khoom lag luam no yuav muab qhov ua kom zoo tshaj, txo cov kev ntxhov siab.

Muesli thiab Tuav

Ntawm muag tam sim no rau khoom noj txom ncauj koj tuaj yeem nrhiav cov khoom siv. Tab sis saib xyuas kom zoo rau qhov muaj pes tsawg leeg kom nws tsis muaj fructose, qab zib, hmoov (hmoov nplej tsis tuaj yeem), kua qab zib. Thiab nws yog qhov zoo dua los ua koj tus kheej. Txhawm rau ua qhov no, noj cov txiv hmab txiv ntoo los yog cov txiv ntoo thaum lub caij ntuj qhuav - txiv hmab txiv ntoo qhuav, koj tuaj yeem thiab txiv ntoo thiab txiv ntseej, nrog rau cov zaub txhooj.

Koj puas nyiam kas fes nrog croissant thaum sawv ntxov?

Yog koj yog ib qho khoom noj khoom haus. Nws yog qhov nyuaj rau kev tso tseg txoj kev noj zaub mov zoo li no. Tab sis qhov no yog hmoov, uas ua kev tsis zoo rau cov khoom noj kom zoo, thiab tiv thaiv kom tsis txhob poob phaus. Zoo dua los hloov ... nrog dej khov nab kuab. Tsuas yog nws yuav tsum yog creamy ice cream tsis muaj glaze, ncuav qab zib, crispy mov thiab lwm yam qab zib ntxiv. Tsis muaj waffles. Muab rau 70 g. Koj tuaj yeem dai nrog mint nplooj, basil, berries.

Txheeb xyuas cov khoom noj dav dav

Ua ntej ntawd, peb tau sib tham txog yuav ua li cas, hauv paus ntsiab lus, khoom qab zib tuaj yeem hloov nrog lwm yam khoom qab zib muaj txiaj ntsig. Thiab ntawm no yog cov hom kev tsis-qauv.

Koj yuav tsum noj zaub mov kom muaj protein ntau. Qhov no yuav txo qhov kev nqhis ntawm cov khoom qab zib, thiab kev nqus ntawm cov zaub mov yuav siv ntau lub zog.
Ua ib khob ntawm peppermint tshuaj yej. Qhov no yuav txo qhov muaj zog noj cov khoom qab zib.
Tom qab txhua daim ncuav mog qab zib, mus koom ib qho kev kawm ua kom muaj zog.

Yog li, peb pom tias yuav ua li cas los hloov cov khoom muaj calorie ntau dhau thiab qab zib tsis zoo. Tsim kev noj zaub mov zoo rau kev noj zaub mov zoo, thiab kev coj tus cwj pwm kom muaj kev ntxhov siab. Hloov khoom qab zib - "khoom qab zib" rau tus ntsuj plig. Indulge koj tus kheej nrog cov hnav ris tsho tshiab - koj yuav pom, qhov sawv siab yuav nce. Thiab kilas yuav tsis nce ntxiv. Lawv tsuas yog yuav tawm tom qab kev sib tw ncig yuav khoom.

Yuav ua li cas los hloov cov khoom qab zib thiab hmoov nrog yuag poob thiab kev noj haus?

Kev tsis kam noj qab zib thiab cov khoom noj muaj hmoov yog lub ntsiab cai tseem ceeb ntawm kev noj zaub mov zoo thiab kev noj haus thaum poob phaus. Nws yog qhov nyuaj heev rau kev yuam koj tus kheej kom tshem tawm cov khoom qab zib kom zoo. Cov khoom lag luam uas tsis muaj txiaj ntsig yuav tsum hloov cov khoom uas muaj cov piam thaj uas tsim nyog thiab tsis ua rau lub cev. Peb tuaj yeem hloov cov khoom qab zib thiab ncuav qab zib li cas?

Yuav ua li cas hloov cov khoom qab zib?

Qab zib thiab hmoov nplej khoom noj, uas tau noj ntau ntau, yog ib qho ntawm cov khoom tseem ceeb uas tshwm sim ntawm kev hnyav dua. Cov kws tshaj lij pom tias feem ntau noj ntau yam khoom qab zib thiab yob yog ntau dua li ib txwm muaj nyob rau kev muaj sia. Nws muaj ntau qhov laj thawj rau tus neeg quav yeeb tshuaj no:

kev siv cov khoom no txhawm rau txhawb lossis daws kev ntxhov siab,
cwj pwm los yog khi rau ntawm cov saj ntawm cov khoom qab zib.

Xijpeem vim li cas, cov kws tshaj lij hauv kev poob phaus feem ntau pom zoo kom ntau li ntau tau los txwv kev siv cov khoom lag luam zoo li no txhawm rau txhawm rau ua kom cov txheej txheem poob phaus.

Rau xis tau txais kev pov tseg ntawm tus cwj pwm tsis zoo no, cov kws tshaj lij pom zoo yuav tsum maj mam txo thiab hloov cov khoom no nrog lwm txoj thiab siv tau.

Koj yuav tsum nce cov khoom noj uas muaj protein ntau. Yog tias muaj lub siab xav noj cov khoom qab zib tuaj raws lub sijhawm, cov kws saib xyuas kev puas siab puas ntsws xav kom cuam tshuam.

Nws tuaj yeem yog taug kev, nyiam kev lom zem, lossis txawm tias tsuas yog tham hauv xov tooj.

Cov piam thaj yog ib qho khoom lag luam uas yuav tsum tau tshem tawm cov zaub mov hauv thawj qhov chaw, vim tias nws tsis muaj cov tshuaj uas yuav pab tau lub cev, thiab cov khoom noj muaj calorie ntau yuav ua rau cov txheej txheem poob phaus thiab tuaj yeem ua rau muaj mob loj. Lwm txoj hauv kev rau cov khoom lag luam saum toj no yog zib ntab.

Thaum siv zib ntab ua cov kua qab zib, qhov tsawg dua calories kom nkag mus hauv lub cev, ntxiv rau ntau yam tshuaj muaj txiaj ntsig zoo. Txij li cov khoom lag luam no muaj nplua nuj nyob hauv fructose, nws tuaj yeem noj los ntawm cov neeg muaj ntshav siab.

Tsis tas li, agave phoov yuav siv tau ua cov kua qab zib, tab sis cov khoom no yog qhov ua tau qis rau zib ntab hauv cov khoom uas pab tau, thiab nws nquag siv tau tuaj yeem ua rau ntau yam kev tsis txaus siab hauv daim siab.

Lub khob noom thiab qab zib chocolate tuaj yeem hloov nrog cov txiv hmab txiv ntoo qhuav, xws li:

Cov khoom no yuav pab kom saturate lub cev nrog cov tshuaj muaj txiaj ntsig zoo thiab txhim kho kev ua haujlwm ntawm lub plab zom mov, nrog rau kev ua kom sai ntawm cov metabolism.

Tom tsev, koj tuaj yeem npaj cov kab noj qab nyob zoo raws li ceg thiab ntau cov txiv hmab txiv ntoo qhuav thiab siv rau khoom noj txom ncauj.

Mis nyuj thiab dawb chocolate yuav tsum tau hloov nrog dub, uas nyob rau hauv nws cov ntsiab lus muaj feem pua ntawm cocoa. Cov kws tshaj lij sau tseg tias cov feem me me ntawm cov qhob noom xim kasfes tuaj yeem txo kev tshaib kev nqhis, txhim kho kev xav thiab ua rau lub hlwb khiav haujlwm.

Ntau hom hmoov nplej khoom, nrog rau khoom qab zib thiab ncuav qab zib, tuaj yeem hloov nrog oatmeal ncuav qab zib thiab txiv ntoo. Txog kev ua mov ci, thawj qib hmoov nplej yuav tsum tau hloov nrog pob kws lossis oatmeal. Cov khoom xyaw zoo li no yuav pab txo kom yuag, ua kom qab zib hauv lub cev thiab tiv thaiv plab hnyuv, uas tuaj yeem tshwm sim nrog ntau cov zaub mov.

Cov lus sib xyaw ntawm oatmeal tseem muaj ntau yam muaj txiaj ntsig zoo uas pab ua kom cov hnyuv thiab ua kom lub cev huv. Cov txiv mab txiv ntoo, nyob rau hauv lem, pab nce kev ua si ntawm lub hlwb thiab ntxiv dag zog rau kev tiv thaiv, tab sis nws yuav tsum nco ntsoov tias cov khoom no muaj cov ntsiab lus tseem ceeb hauv lub cev.

Rau cov neeg nyiam muaj ntau yam dej qab zib thiab khw muag khoom haus, cov kws tshaj lij pom zoo kom haus ntau yam kua txiv tshiab los yog dej ntshiab uas yog cov khoom noj haus. Smoothies tuaj yeem siv cov khoom noj txom ncauj thiab.

Hloov ntawm cov khoom qab zib, nws pom zoo kom ntxiv ntau yam txiv hmab txiv ntoo qab zib, tsev cheese lossis txiv hmab txiv ntoo yogurts ntawm kev npaj ywj pheej rau cov khoom noj. Lawv yuav nqa cov txiaj ntsig tseem ceeb rau lub cev, pab kom tau txais cov khoom noj uas tsim nyog thiab ua kom zoo dua qub.

Hauv daim vis dis aus no, cov kws tshaj lij qhia yuav ua li cas muab khoom qab zib thiab yam khoom noj qab haus huv thiab ntuj tsim nyog tuaj yeem hloov cov khoom noj qab zib kom ntau.

Khoom qab zib tsawg

Txog rau cov neeg uas vim tsis tuaj yeem tsis kam noj ntau yam khoom qab zib lossis tsis tuaj yeem xav txog lub rooj noj mov uas tsis muaj qab zib lossis khaub noom, qab zib, tab sis cov zaub mov tsis tshua muaj calorie tuaj yeem tuaj yeem ntxiv rau qhov khoom noj ua lwm txoj. Cov no suav nrog:

marshmallows
marmalade
pastille
cereal tuav
mis nyuj khov.

Marshmallows thiab marmalade, raws li txoj cai, tau npaj los ntawm ntuj tuab, uas pab ua kom cov metabolism sai thiab ntxuav lub cev.

Cov sib xyaw ntawm cov pastilles suav nrog applesauce thiab qe dawb. Vim tias qhov muaj pes tsawg leeg no, nws muaj cov ntsiab lus tsis tshua muaj calorie, uas tso cai rau koj siv cov khoom no txawm tias noj zaub mov nruj.

Cov kab, uas muaj ntau cov txiv hmab txiv ntoo qhuav, xua thiab cereals, yog cov khoom noj txom ncauj zoo heev. Lawv yooj yim txaus siab qhov kev tshaib kev nqhis ntawm cov ntsiab lus tsis tshua muaj calorie.

Cov dej qab zib dawb yooj yooj yim, tsis muaj qhob noom xim kasfes thiab ntau yam ntxiv, yog qhov tsim nyog rau cov khoom noj txom ncauj thaum sawv ntxov, vim tias thaum koj siv cov khoom noj qab zib txias, lub cev siv cov calories ntau ntxiv rau cov txheej txheem ntawm kev cais cov mis nyuj khov.

Tsis tas li, qee zaum muaj kev zoo siab rau kev tshaib plab thiab xav noj yam qab zib tuaj yeem tshwm sim thaum tsis muaj kua txaus hauv lub cev. Yog li, hauv thawj qhov chaw, nws yog qhov tsim nyog kom haus 1.5-2 litres cov dej haus ntshiab txhua hnub. Nyeem ntxiv txog khoom qab zib qis-calories nyob ntawm no.

Thaum mus yuav khoom noj qab zib hauv khw, koj tsis tuaj yeem paub meej ntawm lawv cov khoom muaj pes tsawg. Yog li, koj tuaj yeem noj ntau yam khoom noj uas tsis muaj calorie thiab noj qab nyob zoo thiab khoom qab zib hmoov nyob hauv tsev.

Tsawg-calorie khoom noj qab zib zaub mov txawv

Muaj ntau yam zaub mov txawv rau cov khoom noj uas tsis muaj calorie thiab lub cev noj qab nyob zoo. Xav txog ob peb lub npe nrov thiab tsis yooj yim rau cov tais diav qab zib.

Pancakes

Daim ntawv qhia no yog lub hauv paus ntawm cov khoom noj muaj protein nrov. Cov khoom xyaw

4 tbsp. l ceg
3 tbsp. l muaj roj-nyias tsev cheese,
2 lub qe.

Sib tov tag nrho cov khoom xyaw. Ncuav lub khob noom cookie rau hauv lub lauj kaub rau hauv qhov cub zoo thiab kib rau 1 feeb ntawm txhua sab. Koj tuaj yeem noj ua zaub mov ywj siab, lossis ntxiv ntau cov txiv hmab txiv ntoo.

Souffle los ntawm tsev cheese thiab txiv tsawb hauv lub cooker qeeb

500 g muaj roj tsawg hauv tsev cheese,
3 tbsp. l semolina
2 nrab txiv tsawb
2 lub qe.

Ncuav groats nrog dej thiab tawm rau 5 feeb. Ntxiv tsev cheese, qe thiab txiv tsawb. Muab qhov sib xyaw kom haum rau lub pwm, tig mus rau hauv chav ua noj rau 30 feeb. Tom qab ua tiav ntawm txoj haujlwm, tawm mus rau qhov txias kiag li. Ib qho me me ntawm cov zib ntab tuaj yeem raug ntxiv los ua cov kua qab zib. Txiv tsawb tuaj yeem hloov nrog ntau cov txiv ntoo uas koj nyiam.

Granola

Cov zaub mov no yog nrov thoob plaws ntiaj teb. Nws tuaj yeem siv rau pluas tshais zoo li granola lossis ua rau khoom noj txom ncauj. Muaj cov khoom noj qab zib tsawg nyob rau ntawm no.

2 khob oatmeal
0.5 khob ntawm cov txiv ntoo,
0.5 khob ntawm cov txiv hmab txiv ntoo qhuav
ib txhais tes ntawm noob
0.5 khob ntawm zib ntab.

Zuaj cov txiv ntoo, cov txiv ntoo qhuav thiab noob, ntxiv plaub ya ri, sib tov zoo. Ntxiv ua kom sov sov zib ntab (yog tias nws yuav tuab heev, koj tuaj yeem zom nws nrog dej me me). Sib tov tag nrho cov khoom xyaw kom zoo.

Ntub lub lauj kaub nrog nrog me me ntawm cov roj (tuaj yeem them nrog ntawv parchment), thiab tusyees kis tau sib tov. Tso hauv qhov cub qhov cub (150-160 ° C). Qhuav kom txog thaum Golden xim av.

Khaws cov khoom no rau hauv cov thawv kaw. Granola muaj lub txee ntev lub neej ntev, yog li cov khoom no tuaj yeem npaj rau ib hlis.

Oatmeal ncuav qab zib

60 g oatmeal
2 tug tsawb me me
2 lub qe qe
40 g ceg
300 ml roj nyeem tsawg roj,
80 g txiv maj phaub flakes.

Zom tag nrho cov khoom xyaw rau qhov homogeneous loj. Ua rau yav tom ntej ncuav qab zib thiab muab tso rau ntawm daim ntawv ci uas nrog parchment ntawv. Preheat qhov cub kom 180 ° C thiab ci rau 10 feeb. Hauv lub khob noom cookie, koj tuaj yeem ntxiv ib qho txiv hmab txiv ntoo qhuav los saj.

Ntau cov khoom qab zib thiab cov khoom qab zib uas muaj calorie ntau ntau tsis tsuas yog tsis coj cov txiaj ntsig rau lub cev, tab sis tuaj yeem ua rau muaj ntau yam kabmob phem. Yog li no, txhawm rau kom muaj kev noj qab haus huv thiab qhov tsis muaj teeb meem nrog qhov hnyav tshaj, koj yuav tsum saib xyuas koj cov zaub mov kom zoo, xaiv cov zaub mov zoo thiab tsis raug cai.

Hloov chaw qab zib, zib ntab

Qab zib yog thawj yam los hloov. Tsis muaj dab tsi pab tau hauv nws, thiab ntxiv rau, nws tiag qeeb ua rau kev ua kom poob. Ib me nyuam diav ntawm zib ntab poob siab xav tau cov tshuaj qab zib. Txawm li cas los xij, koj yuav tsum tau noj hauv qhov me me, txij li 100 g muaj ntau dua 900 kcal. Hloov qab zib nrog zib ntab, koj yuav haus li ntawm ib nrab calories.

Hloov khoom qab zib - txiv hmab txiv ntoo thiab txiv hmab txiv ntoo qhuav

Cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav - qhov no yog qhov yooj yim thiab qhov kev xaiv zoo tshaj li khoom qab zib tuaj yeem hloov.

Txiv hmab txiv ntoo muaj cov suab thaj ntuj uas muaj txiaj ntsig zoo rau koj kev noj qab haus huv, nrog rau cov zaub mov thiab vitamins. Txiv duaj, kiwi, txiv av ntsuab thiab txiv kab ntxwv muaj ntau yam qab zib. Lawv tuaj yeem hloov cov khoom qab zib txawm nyob rau hauv cov txheej txheem ntawm kev poob phaus. Zoo, yog tias koj ntxiv cov pineapples lossis txiv kab ntxwv rau cov khoom noj, lawv ua rau cov txheej txheem ntawm cov rog. Ntau lub suab thaj muaj nyob hauv txiv hmab, tab sis nws yuav tsum tau noj hauv feem me me. Tab sis ib lub txiv tsawb yuav tsis tsuas yog hloov cov khoom qab zib, tab sis kuj tseem yuav pab kom txaus. Txiv moj coos thiab txiv av yog zoo tagnrho rau ci, ua rau lawv txawm qab dua.

Los ntawm cov txiv hmab txiv ntoo koj tuaj yeem npaj ntau cov zaub nyoos, hom yogurts, khaub noom zoo li jelly, kua txiv tshiab lossis cia li txaus siab rau lawv cov pristine saj.

Cov txiv hmab txiv ntoo qhuav muaj ntau dua li cov qab zib, yog li koj yuav tsum tau noj lawv hauv qhov ntau thiab tsawg. Lawv muaj cov tshuaj uas tsim nyog thiab saturate ntev. Lawv muaj lub peev xwm los ntxuav cov hnyuv ntawm cov khoom qub. Nws raug nquahu kom noj li 30 g ntawm cov txiv ntoo qhuav hauv ib hnub ntawm PP.

Cov txiv ntoo qhuav yog cov khoom noj uas pab tau zoo thiab pab tua ntau yam teeb meem. Qaug apricots, piv txwv li, ntxiv dag zog rau cov hlab plawv, pab hlawv cov rog ntau dhau, thiab cov raisins ntxiv dag zog rau cov leeg hlwb.Prunes ua kom muaj kev qaug zog, pab txoj hnyuv, txhim kho cov tawv nqaij, thiab cov hnub ua kom muaj zog thiab nce kev ua haujlwm.

Hloov mis nyuj chocolate - ntsim

Chocolate maub nrog cov ntsiab lus cocoa ntawm tsawg kawg 70 feem pua yuav tsis ua mob rau daim duab nyob rau hauv txhua txoj kev. Cov khoom lag luam muaj cov flavonoids, uas txo cov tshuaj tiv thaiv insulin thiab tswj lub cev kev nqus ntawm cov piam thaj. Nws yog lub pov thawj qhia tau hais tias insulin tsis kam provokes qhov hnyav nce, mus txog kev rog.

Noj 50 g ntawm tsaus qhob noom xim kasfes ib hnub twg los txhawb koj lub siab, txhawb kev ua haujlwm ntawm lub hlwb, thiab sib haum rau koj cov hlab ntsha. Tsis tas li ntawd, nws txhim kho lub plab hnyuv microflora, muaj cov nroj tsuag muaj txiaj ntsig thiab muaj kev tiv thaiv kev ntxhov siab, yog li tiv thaiv qhov pib ntawm kev ntxhov siab.

Hloov chaw ntawm lub ncuav mog qab zib - marmalade, jelly thiab marshmallows

Cov khoom qab zib no tsis muaj rog thiab muaj nplua nuj nyob hauv kev noj qab haus huv carbohydrates, yog hais tias ua noj kom zoo. Cov kev kho mob zoo li no ntxiv dag zog rau lub cev tiv thaiv kab mob thiab txo cov roj cholesterol, nrog rau muab calcium thiab iodine. Hnub koj tuaj yeem noj 10-20 g ntawm cov khoom qab zib, tab sis tsis ntau tshaj 3 zaug hauv ib lub lis piam. Hauv khw, xaiv cov khoom siv tshaj ntuj tsis muaj qhob noom xim kasfes.

Marshmallows

Tsawg tus neeg paub tias tsis muaj kiag li tsis muaj rog hauv marshmallows. Nws muaj cov txiv hmab txiv ntoo puree, qe dawb thiab thickeners: gelatin, pectin, agar-agar. Cov khoom ua haujlwm no pab ua kom lub cev muaj zog tiv thaiv, ntxuav thiab txhim kho kev ua haujlwm ntawm lub siab, lub hlwb, kev cuam tshuam rau cov qauv ntawm cov ntsia hlau, plaub hau thiab pob qij txha, thiab kuj pab txhim kho kev zom zaub mov.

Marmalade, jelly

Tsis tas li, cov hmoov nplej tuaj yeem hloov nrog jelly thiab marmalade. Ntxiv rau cov txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo puree, cov khoom lag luam no muaj ntau ntau ntawm gelatin thiab pectin. Muaj tsis muaj cov rog hauv lub cev muaj pes tsawg leeg. Cov khoom siv tseem ceeb yog tib yam li marshmallows.

Calorie jelly yog 80 kcal ib 100 grams ntawm cov khoom. Pectin hauv jelly ntxuav cov hnyuv los ntawm pob zeb, co toxins, thiab glycine zoo rau kev puas tsuaj pob txha mos thiab pob txha. Marmalade yog ib txwm nyob hauv keeb kwm (muab rho tawm los ntawm cov txiv apples thiab lwm yam txiv hmab txiv ntoo). Tsis tas li ntawd, nws yuav pab ua kom lub siab ua haujlwm zoo thiab tshem tawm cov co toxins thiab khib nyiab hauv lub cev. Marmalade muaj cov vitamins PP, sodium, calcium, phosphorus, iron, magnesium thiab potassium.

Hloov chaw ntawm ncuav qab zib, oatmeal ncuav qab zib lossis txiv ntoo

Lub ncuav qab zib peb mus yuav hauv cov khw muaj ntau yam qab zib. Tsuas siv cov khoom qab zib hloov tsuas yog oatmeal ncuav qab zib thiab txiv ntoo. Yog lawm, nws yog qhov zoo dua rau nws ci koj tus kheej. Ua noj ntawm oatmeal, oatmeal ncuav qab zib muaj cov tshuaj fiber ntau, uas ua rau cov txheej txheem zom plab thiab tshem tawm cov co toxins los ntawm cov hnyuv.

caloric heev, thiab lawv tau siv yuav tsum tau txwv rau ntau lub cores ib hnub.

Smoothies thiab txiv hmab txiv ntoo es tsis txhob haus kua txiv

Yog tias koj nyiam cov kua txiv hmab txiv ntoo, sim hloov lawv nrog txiv hmab txiv ntoo thiab smoothies. Feem ntau cov kua txiv peb yuav hauv khw yog cov kua txiv uas muaj qab zib. Cov kua txiv mab txiv ntoo muaj tsawg dua cov khoom noj muaj txiaj ntsig zoo thiab muaj cov piam thaj thiab calories ntau, nrog rau feem ntau cov dej qab zib muaj suab thaj. Yog li, peb pom zoo kom hloov cov kua txiv uas muaj lub ntsej muag nrog txoj kev noj qab haus huv thiab zoo nkauj.

Kev siv ncuav qab zib tsis txhob ci!

Thaum lub caij nyoog poob ceeb thawj thiab ua raws li cov ntsiab cai ntawm kev noj zaub mov zoo, buttercakes thiab cov poov xab cov ncuav yuav tsum tau tso pov tseg tag nrho. Tab sis koj yuav tsum tsis txhob kiag li tsis kam lees noj ntawm kev noj zaub mov kom zoo. Koj tuaj yeem pamper koj tus kheej nrog buns, pancakes lossis ncuav qab zib, tab sis tsuas yog los ntawm cov khoom xyaw txoj cai, uas yog:

Kev noj zaub mov rau lub cev tsis muaj calorie ntau ntawm cov zaub mov noj yuav tsum tsis pub ntau tshaj 150 g.

Thaum ci, siv cov cai:

Tsis txhob siv cov roj.
Yog tias daim ntawv qhia xav tau cov khoom noj muaj mis nyuj, tom qab ntawd siv cov ntsiab lus tsis muaj rog.
Los ntawm qe, siv cov protein nkaus xwb.
Hloov qab zib nrog lub qab zib lossis kua phoov.
Noj tshuaj Hercules es tsis txhob ua haujlwm.
Ci hauv silicone pwm, lawv tsis tas yuav tsum ua kom roj nrog cov roj ua zaub.

Feem ntau, cov khoom noj qab zib tsawg nyob rau hauv tsis muaj txoj kev qis tshaj rau cov khoom qab zib nrog qab zib. Ntau yam ntxiv ntawm vanillin, poppy, cinnamon muab lawv ib qho saj zoo kawg nkaus. Thiab kev noj zaub mov pub ua kom lub teeb pom kev zoo rau lub cev thiab tsis ntxiv ib qho ntev tshaj ntawm lub duav.