Kev noj zaub mov zoo rau hom ntshav qab zib hom 2 txhua hnub

Ua ntej tshaj plaws, cov ntshav qab zib ntawm hom thib ob yuav tsum tau txiav txim siab daim ntawv teev cov khoom txwv thiab cov khoom muaj kev txwv. Qhov tseeb, koj yuav tsum tso me me ntau ntawm cov zaub mov ib txwm muaj. Tsuas yog cov qab zib, cov khoom ua khob noom, pastry thiab mov ci xwb txwv tsis pub ua. Txog ntawm cov khoom seem, koj tuaj yeem noj txhua yam, lossis nrog kev txwv:

Cov nqaij. Tsuas yog cov roj ntsha muaj roj ntau yam thiab ua tsis tau zoo. Kev xaiv yuav tsum muab cov nqaij, nqaij nyuj, nqaij qaib thiab nqaij luav.
Zaub. Lawv yuav tsum tau noj ntau npaum li ua tau, ob qho tib si hauv cov nqaij nyoos thiab hauv tshuaj kho cua sov. Lawv txoj kev faib tawm rau hauv kev noj zaub mov txhua hnub yuav tsum muaj tsawg kawg 50%.
Khoom noj siv mis. Lawv siv tsis muaj pov thawj, tab sis kefir thiab lwm yam khoom noj muaj kua qaub muaj qhov feem pua ntawm cov rog tsawg yuav tsum muaj nyob rau hauv cov zaub mov ntawm cov ntshav qab zib hom 2.
Txiv Hmab Txiv Ntoo. Txhua yam txiv ntoo muaj txiaj ntsig, tab sis nws raug nquahu kom xaiv cov uas muaj qab zib tsawg kawg. Ntawd yog, txiv tsawb thiab txiv hmab yog zoo dua rau cais.
Sab lauj kaub tais diav. Ntxiv nrog rau nqaij ntshiv lossis ntses, nws yog qhov zoo tshaj rau cov ntshav qab zib hom 2 los ua noj hau buckwheat los yog nplej zom los ntawm durum nplej. Cov txhuv dawb lossis qos yaj ywm zoo noj tsawg dua.

Tseem ceeb heev saib xyuas kev haus cawv. Yuav tsum haus dej kom ntau tsawg kawg yog ob litres ib hnubnyiam cov dej ntshiab lossis kua txiv noj.

Raws li rau txiv hmab txiv ntoo, ntawm no dua koj yuav tsum tau them sai sai rau cov txiv hmab txiv ntoo ntau. Rau hom ntshav qab zib hom 2, kua txiv los yog kua txiv qaub yog qhov kev xaiv zoo tshaj plaws.

Tshuaj yej thiab kas fes tuaj yeem raug haus tau yam tsis muaj kev txwv, tab sis tsis tuaj yeem siv cov qab zib. Raws li cov khoom qab zib, koj tuaj yeem siv ob qho tshuaj lom neeg thiab tshuaj lom neeg (stevia).

Tseem Ceeb! Cawv yuav tsum tau muab cais tawm ntawm cov khoom noj. Txhua yam dej cawv haus ntxiv cov calories thiab cuam tshuam loj rau cov txheej txheem ntawm kev rhuav tshem thiab kom muaj suab thaj. Koj lub zog me me yuav ua rau txiav tes taw rau qhov kawg thiab dig muag.

Noj: cov qauv (video)

Txhawm rau nqa qab zib mus rau qhov ib txwm, koj yuav tsum tsis txhob ua noj tsuas yog los ntawm cov npe khoom, tab sis kuj ua raws li kev noj haus.

Txog ntshav qab zib hom 2, nws yog qhov tseem ceeb noj yam tsawg txhua 3 teevCov. Nrog xws li cov khoom noj khoom haus zoo, lub cev ua haujlwm ywj pheej ntawm kev tsim cov tshuaj insulin.
Kuj tseem ceeb muab cov piam thaj kom huvCov. Niaj hnub no koj tuaj yeem yuav tsis tsuas yog fructose, sorbitol, stevia, tab sis kuj tseem pheej yig dua hluavtaws hloov chaw.
Lwm lub hauv paus ntsiab lus tseem ceeb: zaub mov noj txhua hnub rau hom 2 mob ntshav qab zib yuav tsum tsis pub tshaj 1200 kcal rau cov poj niam (1600 kcal rau txiv neej). Calorie txwv yog ib qho ntawm cov mob tseem ceeb rau kev kho ntshav qab zib.

Hnub Monday

Zoo tshaj los pib nrog buckwheat (rhaub 70 g ntawm cereal hauv ib thiab ib nrab khob dej). Raws li kev qhuas, dub lossis ntsuab tshuaj yej nrog zib ntab yog qhov tsim nyog.

Noj su muaj roj ntsha yogurt los yog kua txiv ntoo yog qhov zoo tagnrho.

Noj su Koj tuaj yeem noj cov nqaij qaib stewed nrog zaub:

200 g nqaij qaib mis
30 g ntawm carrots thiab dos,
100 g zaub cob pob.

Ua kom huv si txhua qhov sib xyaw ua ke nyob rau hauv saucepan lossis multicooker nrog rau me me ntawm ntsev thiab kua. Ntawm sab zaub mov koj tuaj yeem noj zaub xam lav ntawm zaub qhwv, cucumbers thiab zaub roj.

Muaj cov tshuaj yej siab - ob peb lub txiv tsis qab zib thiab ib lub zaub ntug hauv paus.

Rau noj hmo koj tuaj yeem noj ib qho omelet los ntawm ib lub qe lossis haus ib khob ntawm kefir.

Pib thaum sawv ntxov Koj tuaj yeem los ntawm ib lub qhaub cij tau ua los ntawm cov hlais cov mov ci tag nrho, muaj ob peb daig ntawm dib thiab ib daim ntawm cov cheese.

Noj tshais thib ob - kasfes thiab txiv kab ntxwv.

Noj su Hnub no koj tuaj yeem noj zaub borsch:

100 g ntawm beets, cabbage, qos yaj ywm thiab carrots,
1 dos,
Ntsev thiab txuj lom kom saj.

Tev, tsuav thiab rhaub zaub hauv 2 liv dej nrog me me ntawm ntsev thiab txuj lom kom saj.

Muaj cov tshuaj yej siab - tsuas yog cov txiv apple lossis txiv kab ntxwv qaub.

Rau noj hmo ua ib lub tsev cheese casserole:

150 g ntawm tsev cheese
2 tbsp. l semolina
1 tsp zib ntab.

Sib tov cov khoom xyaw thiab muab tso rau hauv ib qho pwm los nrog butter. Ci rau ib nrab ib teev.

Noj tshais - kas fes tsis muaj piam thaj thiab ib qho qhaub cij.

Li a tshais thib ob ib qho yuam kev ntawm cov txiv hmab txiv ntoo kom noj qab haus huv (30 g txiv apples, pears thiab lub duav rose ib liter dej) yog qhov zoo.

Noj su ua noj taum kua zaub:

Ib nrab ib khob ntawm taum
2 liv dej
2 qos yaj ywm
Zaub ntsuab.

Boil lub noob taum rau 1 teev, ntxiv cov tws qos yaj ywm, tom qab npau npau, nchuav hauv cov zaub ntsuab thiab rhaub rau lwm 10 feeb.

Thaum tsaus ntuj noj cov ntses tsis muaj qab hau.

Noj hmo Niaj hnub no nws yog buckwheat porridge thiab qias tsis muaj roj.

Txog rau pluas tshais, nws yog qhov zoo tshaj rau noj oatmeal.

On ib khob dej yog npaum li cas 2 tbsp. l cereal, rhaub rau 2 feeb.

Qhov tshais thib ob hnub no yog tshuaj yej thiab kua txiv.

Txog su, npaj ntses kua zaub los ntawm:

100 g muaj roj ntses ntses puv,
1 dos,
1 lub zaub ntug hauv paus
1 qos yaj ywm.

Boil peeled thiab tws zaub nrog ntses (40 feeb), ntxiv zaub ua ntej noj.

Thaum noj su, ua ib qho zaub xam lav ntawm 100 g ntawm zaub qhwv nrog zaub roj.

Rau noj hmo, ua tsev me cheese pancakes raws li daim ntawv qhia rau tsev cheese cheese cij.

Los ntawm qhov ua tiav qhov loj rau qhov cub me me, ua cov khoom qab zib me me thiab faus lawv lossis hauv cov cooker qeeb.

Pluas tshais: 150 g ntawm buckwheat porridge thiab qis-rog tsev cheese.

Qhov tshais thib ob yog khob iav ntawm kefir.

Rau pluas su, npau 100 g ntawm ib qho nqaij ntshiv nrog me ntsis ntsev thiab txuj lom rau ib teev. Ib sab zaub mov tau zoo tshaj nrog zaub stew.

Rau ib qho khoom noj txom ncauj thaum tav su koj tuaj yeem noj cov txiv av txiv ntoo lossis txiv kab ntxwv.

Noj hmo - meatballs nrog mov. Los npaj lawv koj yuav xav tau:

100 g minced nqaij
30 g ntawm mov
1 lub qe
1 dos,
Ib nrab ib khob mis
Ib tug tablespoon ntawm hmoov.

Sib tov cov nqaij minced, mov thiab ntsev me ntsis. Fry finely tws dos nyob rau hauv ib qho me me ntawm cov roj hauv lub lauj kaub, ntxiv hmoov, tom qab ntawd dilute mis. Sai li qhov sib tov npau npau npau, tsim cov pob me me ntawm cov nqaij minced nrog mov thiab ua tib zoo muab tso rau hauv saucepan. Hauv ib nrab ib teev zaub mov yuav npaj txhij.

Ua mov nplej cereal rau pluas tshais nrog 50 gram ntawm cereal thiab 1 khob dej. Ib tug zaub xam lav ntawm boiled beets thiab qej yog zoo meej rau garnish.

Qhov tshais ob hnub no yog txiv kab ntxwv qaub.

Noj su - 100 g ntawm hau buckwheat thiab stewed mob siab:

200 g nqaij qaib lossis nqaij nyug siab,
1 dos,
1 lub zaub ntug hauv paus
1 tbsp. l zaub roj.

Tev, tsuav thiab kib zaub hauv cov roj. Ntxiv cov kua txig, dej me me, npog lub lauj kaub nrog lub hau thiab simmer rau li 15 feeb.

Rau ib qho khoom noj txom ncauj thaum tav su, noj txiv kab ntxwv.

Rau noj hmo, ua noj ntses. Ua li no, nchuav 300 g ntawm fillet nrog Provencal tshuaj ntsuab, ntsev, qhwv hauv ntawv ci thiab ci rau txog 25 feeb.

Hnub Sunday

Hnub Sunday noj tshais - millet porridge hauv mis.

Txhawm rau npaj nws, koj xav tau lub khob plaub khob haus cawv thiab khob mis nyuj. Simmer, ntxiv me ntsis ntsev thiab butter.

Hnub no, tshais thib ob yog khob kas fes thiab kua txiv.

Rau hnub Sunday noj su, koj tuaj yeem noj pilaf. Qhov no yuav xav tau:

100 g nqaij qaib
Ib nrab ib khob mov
1 khob dej
Carrots, dos (1 pc.),
Ib me ntsis roj zaub rau kib.

Ceev nrawm kib lub hlais cov roj hauv cov roj, ntxiv cov zaub txig, thiab tom qab ob peb feeb - mov. Tom qab sib tov cov khoom xyaw, ncuav lawv nrog dej thiab simmer tshaj tsawg cua sov nyob rau hauv ib lub hau rau txog 20 feeb.

Tav su, noj zaub xam lav zaub qhwv los yog zaub qhwv nrog lws suav (100 g).

Hnub Sunday noj hmo yog ib qho omelet nrog zaub cob pob.

Txhawm rau npaj nws, koj yuav xav tau 200 g ntawm zaub, ib lub qe thiab ib nrab khob mis. Tom qab ua kom sov lub zaub cob pob rau hauv ib lub lauj kaub, ntxiv sib tov mis thiab qe rau nws thiab ci hauv qab lub hau kom txog thaum siav.

Daim ntawv teev cov khoom tau tso cai muaj ntau yam. Cov neeg mob ntshav qab zib muaj peev xwm ua tau ntau yam qab heev. Peb cov zaub mov txhua hnub rau hom 2 ntshav qab zib (thib ob) nrog cov zaub mov txawv yuav pab koj lub neej tas.

Cov yam ntxwv ntawm cov khoom noj muaj ntshav qab zib

Txhawm rau kom cov qib qabzib thiab cov cholesterol nyob hauv lub cev, tus neeg mob yuav tsum ua raws li cov ntawv qhia zaub mov thiab zaub mov noj. Hauv cov khoom noj txhua hnub koj yuav tsum suav nrog tag nrho cov khoom noj khoom haus, cov vitamins thiab minerals hauv qhov ntau txaus, muab cov hnub nyoog thiab hnyav ntawm cov neeg mob. Cov ntsiab lus calorie ntawm cov tais diav yuav tsum yog tsawg kom ib tug neeg siv tag nrho cov zog siv los ntawm cov khoom nruab hnub. Qhov no yuav pab tshem tawm cov phaus ntxiv thiab txo qhov ntim ntawm lub txiav.

Ntawm hom 1 mob ntshav qab zib mellitus, kev npaj zaub mov noj ua lub luag haujlwm ua ib theem ntxiv los ntawm lub cev tsim cov tshuaj insulin.

Muaj ntshav qab zib hom 2, siv kev noj zaub mov zoo, koj tuaj yeem kho tus neeg mob lub cev qhov hnyav tsis muaj qhov txwv nyob rau hauv cov zaub mov, tab sis tsuas yog txo cov calories ntau ntawm cov tais diav.

Sau cov khoom pom zoo thiab kev txwv tsis pub siv

Thaum sau cov khoom noj muaj ntshav qab zib, koj yuav tsum xav txog yam khoom noj twg uas koj tuaj yeem noj thiab yam twg koj xav tau kom tshem mus ib txhis.

Nws raug nquahu kom tsis suav cov tais hauv qab thiab cov khoom lag luam los ntawm cov khoom noj:

dej qab zib
hmoov nplej ncuav pastries,
rog hom nqaij thiab ntses,
marinades
muab nqaij noj
cov hnyuv ntxwm
qos yaj ywm
roj haus
cawv
khov kas fes thiab tshuaj yej,
margarine.

Cov zaub mov pom zoo thiab tais diav:

muaj roj thiab ntses ntau yam tsawg,
zaub ntsuab
cov mov ci tag nrho,
tsis muaj qab zib cov txiv ntoo thiab cov txiv hmab txiv ntoo,
khoom noj siv mis
Freshly nyem zaub
walnuts
txiv roj thiab noob txiv roj,
tshuaj ntsuab tshuaj ntsuab.

Lub hauv paus ntawm cov zaub mov yuav tsum yog zaub, uas tuaj yeem ntxiv nrog cov muaj roj tsawg ntawm cov nqaij thiab ntses, vim tias lawv cov calorie cov ntsiab lus tseem ceeb yog tsawg thiab kev nqus cov protein ntau dua hauv cov rog. Txhawm rau txhawm rau txhim kho kev nqus ntawm insulin los ntawm lub cev yuav pab ua kom noj qe tsis tu ncua, lawv tau zoo nyob rau hauv cov hnyuv thiab muaj ntau yam khoom muaj txiaj ntsig.

Cov Kev Cai Ntawv Qhia Ua Noj

Cov ntawv qhia rau cov ntshav qab zib yuav tsum tau ua, suav rau hauv glycemic index ntawm cov khoom, uas yuav pab tau cov ntshav qab zib soj ntsuam txhua hnub saib xyuas cov ntshav qab zib kom nyob qis. Yog li, kev noj zaub mov nrog glycemic Performance index yuav pab nce qib qabzib sai thiab dhau sijhawm ntev. Cov khoom noj muaj lub siab glycemic Performance index yog qhov txaus ntshai vim tias lawv nce siab ntau dua cov concentration ntawm cov piam thaj hauv cov ntshav, uas tuaj yeem ua rau hyperglycemia.

Txhawm rau kom raug qhov tseeb ntawm cov calories ntau ntawm cov zaub mov noj txhua hnub, koj yuav tsum xam lub khob cij, uas pom tias muaj pes tsawg lub carbohydrates noj thiab qhov tshuaj ntawm cov tshuaj insulin. Chav ua mov ci ib pob khoom yuav muaj txog 10 txog 12 gram ntawm carbohydrates. Qhov zoo ntawm tus nqi XE rau cov ntshav qab zib ib hnub tsis ntau tshaj 25. Txhawm rau kom raug xam cov calories thiab cov XE kom raug, tus neeg mob yuav tsum tau sab laj nrog tus kws kho mob endocrinologist thiab tus kws qhia zaub mov noj haus.

Tus neeg mob raug nquahu kom khaws cov naj npawb ntawm cov neeg tau noj cov khob cij ib hnub, uas nws tuaj yeem sau cia hauv phau ntawv tshwj xeeb.

Kwv yees li Txhua Lub Lim Tiam

Hauv cov khoom noj rau txhua hnub, nws pom zoo kom muab kev nyiam rau cov tais diav, raws li stewed thiab ci hauv qhov cub. Ua ntej npaj cov tais diav nqaij, nws yog qhov yuav tsum tau tshem tawm cov rog thiab tawv nqaij ntau, uas yuav pab txo cov calorie cov ntsiab lus ntawm cov khoom thaum tawm mus. Muab rau ib pluag noj twg yuav tsum tsis pub tshaj 250 grams.

Kev noj haus niaj hnub tuaj yeem hloov pauv, tab sis coj mus rau hauv tus account qhov kev xav pom zoo. Cov zaub mov Calorie ib hnub nyob rau ntawm thaj tsam 1250-1297.

Cov ntawv qhia ntawm tus neeg mob ntshav qab zib rau ib lis piam: