Cov khoom noj noj haus tus lej 9: cov kev cai dav dav ntawm yam koj tuaj yeem noj thiab koj noj tsis tau

Cov zaub mov muaj 9 (lub rooj 9) - ua kom muaj txiaj ntsig kho kev noj qab haus huv npaj rau kev tswj hwm thiab kho mob ntshav qab zib mellitus ntawm kev mob hnyav thiab mob nyhav (1 thiab 2 degrees).

Kev noj zaub mov ntawm cov lus 9 pab kom ua kom cov metabolism carbohydrate tsis zoo thiab txwv tsis pub cov rog metabolism.

Noj haus 9 tuaj yeem siv rau qhov hnyav phaus.

Kuv tuaj yeem noj dab tsi nrog cov khoom noj muaj lej 9:

Tseem Ceeb! Tag nrho cov khoom noj khoom noj uas hais hauv qab no yuav tsum tau noj nyob rau hauv ib qho nyiaj uas muaj raws li cov cai niaj hnub rau cov ntsiab lus ntawm carbohydrates thiab cov rog.

Cov kua zaub: zaub, borsch, zaub qhwv, beetroot, okroshka, kua zaub (cov muaj roj tsawg - ntses, nqaij, nceb nrog zaub, cereals, qos yaj ywm thiab nqaij).

Cereals: buckwheat, qe, millet, oatmeal, barley, pob kws nplej, legumes.

Zaub, zaub ntsuab: txaij, zucchini, zaub qhwv, dib, zaub xas lav, txiv lws suav, taub dag. Kev hais txog cov carbohydrates: taum ntsuab, qos yaj ywm, carrots, beets.

Nqaij: nqaij qaib, nqaij qaib ntxhw, nqaij menyuam nyuj, nqaij nyuj, nqaij yaj, nqaij hnyuv ntxwm noj, hnyuv ntxwm hnyuv ntxwm.

Ntses: nonfat ntau hom ntses (hake, pollock, perch, pikeperch, pike, cod, bream, tench, thiab lwm yam) thiab cov ntses kaus poom hauv lawv tus kheej kua txiv lossis lws suav.

Qe: 1.5 pcs ib hnub. Kev siv yolks muaj txwv.

Txiv hmab txiv ntoo thiab txiv ntoo tshiab: txiv duaj, txiv kab ntxwv, txiv lws suav, pomegranate, txiv kab ntxwv qaub, txiv moj coos, blackberry, gooseberry, txiv qaub, txiv duaj, currant, blueberry, txiv apples.

Txiv Hmab Txiv Ntoo: qhuav apricots, txiv apples qhuav, txiv pears qhuav, prunes.

Ceev: txiv laum huab xeeb, Walnut, ntoo thuv ceev, almonds.

Khoom noj siv mis: Cov mis nyuj uas tsis muaj rog lossis roj tsawg (cov qab zib yog muaj tsawg).

Confectionery: noj cov khoom noj khoom haus tsis sib haum (tsis tshua muaj ntau thiab tsawg tsawg).

Hmoov cov khoom (nruab nrab - 300 g / hnub): cov nplej, txhuv, los ntawm ceg, cov khoom noj uas tsis siv tau los ntawm hmoov nplej qib 2 (300 g ib hnub).

Cov roj butter lossis paj: tsis pub tshaj 40 g ib hnub.

Zib ntab: zib mu tuaj yeem tau noj nyob rau hauv qee qhov tsawg.

Dej qab zib: tshuaj yej, txiv hmab txiv ntoo thiab zaub kua txiv (tshiab) nrog qab zib hloov los yog tsis muaj qab zib, kua zaub rosehip.

Cov rog: butter, ghee thiab roj zaub.

Dab tsi koj tuaj yeem tsis noj nrog cov lej noj haus 9:

- ncuav qab zib thiab khoom qab zib (khoom qab zib, khoom qab zib, khoom qab zib, dej qab zib, jam, thiab lwm yam),
- qab zib curd cheese, lee, ci mis, fermented ci mis nyuj thiab yogurt qab zib,
- Cov roj tsw qab (nws yog qhov tsim nyog los ua noj rau 2-3 lub rwj),
- mis kua zaub nrog semolina, mov thiab nplej zom,
- nplej, nplej zom, semolina,
- feem ntau hnyuv ntxwm, haus nqaij,
- zaub de thiab ntsev,
- txuj lom thiab ntsim khoom noj,
- los ntawm cov txiv hmab txiv ntoo: txiv quav ntswv nyoos, txiv tsawb, raisins, figs
- yuav cov kua txiv, dej haus, kas fes,
- dej cawv
- os, os tug tshis, nqaij kaus poom,
- salted ntses thiab rog ntses,
- cov kua txob (ntsev, ntsim, rog), ketchup, mayonnaise (rog),
- noj ntses ntawm ntses.

Sim tsis txhob noj cov khoom noj uas koj tsis paub txog, tias lawv yuav muaj txiaj ntsig rau koj.

Raug Cai Tso Cai Khoom Noj

Pab pawg no suav nrog cov khoom lag luam uas tuaj yeem noj tau tsuas yog mob ntshav qab zib mellitus 1 mob hnyav (daim ntawv me me) thiab hauv qhov tsawg. Hauv txhua lwm yam mob, lawv tuaj yeem noj tsuas yog tom qab sab laj nrog koj tus kws kho mob.

Txiv hmab txiv ntoo thiab txiv ntseej: dib liab, dib liab, hnub tim.

Zaub: qos yaj ywm.

Nqaij: nqaij nyug siab.

Dej qab zib: kas fes nrog mis nyuj, haus dej kas fes (nrog rau cov ntsiab lus tsawg kawg lossis ua tiav cov tsis muaj caffeine, piv txwv li - chicory).

Cov txuj lom: mustard, horseradish, kua txob

Hnub Monday

Pluas tshais: cov tsev hauv tsev cheese (150 g).
Noj su: txiv apples (2 pcs.).
Noj su: kua zaub ntses (200 ml), buckwheat porridge (100 g), goulash (100 g).
Khoom txom ncauj: 1 hau qe.
Noj hmo: zaub xam lav (150 g), nqaij faus nqaij (200 g).

Pluas tshais: mis nyuj buckwheat porridge (200 ml).
Noj su: broth ntawm qus sawv (200 ml).
Noj su: zaub kua zaub (150 ml), cov kua txob ua kua (200 g).
Khoom txom ncauj: txiv hmab txiv ntoo nyias (150 g).
Noj hmo: yaj yaj nrog zaub (250 g).

Pluas tshais: cov roj tsis muaj roj cheese nrog txiv hmab txiv ntoo (200 g).
Noj su: kefir (1 khob).
Noj su: zaub stew nrog nqaij (200 g).
Khoom txom ncauj: zaub xas lav (150 g).
Noj hmo: ci ntses (los yog steamed) (200 g), zaub xam lav (150 g).

Pluas tshais: omelet los ntawm 1-1.5 qe nrog zaub (150 g).
Noj su: txiv kab ntxwv (2 pcs).
Noj su: borsch (150 ml), hau veal lossis nqaij nyuj (150 g).
Khoom noj txom ncauj: tsev me hauv tsev cheese casserole (200 g).
Noj hmo: steamed nqaij qaib mis (200 g), stewed cabbage (150 g).

Noj tshais: mis nyuj oatmeal (200 ml).
Noj su: cov kua mis nyeem tsis qab (150 ml).
Noj su: zaub kua zaub (150 ml), cov khoom qab zib ntses (150 g), zaub tshiab (100 g).
Khoom txom ncauj: ua si ntawm qus sawv (200 ml).
Noj hmo: ci ntses 200 g, zaub ci (100 g).

Pluas tshais: porridge nrog bran (150 g), pear (1 pc).
Noj su: kefir (1 khob).
Noj su: zaub qhwv kua zaub los ntawm cov zaub qhwv tshiab (150 ml), hau nqaij qaib mis (150 g).
Khoom txom ncauj: cov kua mis nyeem tsis qab qab (150 ml)
Noj hmo: vinaigrette (100 g), mashed qos yaj ywm (100 g), nqaij nyug siab (150 g).

14 XYOO

Txog rau hnub no, xws li cov zaub mov ntau yam, feem ntau tsis tshua muaj txiaj ntsig, uas nws nyuaj rau koj tswj hwm koj cov zaub mov thiab tso kom haum. Kuv tsis paub yuav ua li cas leej twg, tab sis kuv yeej nyiam txiv qaub thiab chocolate. Tab sis kev sib tw yuav tsum xaus txoj haujlwm no. Kuv tsis xav tau kev txhim kho ntawm ntau yam kabmob vim tias cov khoom no. Thiab tseem ntau tshaj ntawd cuam tshuam rau cov ntshav qab zib. Kev noj qab haus huv rau txhua tus!

Dab tsi tsis yog khoom noj docking. Tsis pub rog cov nqaij rog thiab lawv muaj nqaij yaj ua zaub nrog mov rau noj hmo. Thiab tseem nyob rau yav sawv ntxov, tsev cheese ncuav me me thiab ib qho khoom noj txom ncauj thaum tav su 1 lub qe, thiab ci uas tsis muaj qe ua, yog tias koj tuaj yeem tsuas pub 1.5 qe ib hnub.

Cov menyuam yaj muaj 2-3 zaug cov rog tsawg dua nqaij npuas thiab 2,5 zaug roj tsawg dua nqaij nyuj, yog li cov menyuam yaj cov zaub mov muaj nyob hauv cov zaub mov noj.

Ntawm qhov nqi ntawm tsev me cheese casserole, yog, tsis muaj qe, vim li cas?

Nyob zoo, tab sis qhia rau kuv, dab tsi yog qab zib tau?

Tab sis nws tsis thab leej twg uas koj yuav tsum ua txhua txhua hnub thiab ua li cas nrog kev npaj hnub dhau los?

Anton, khov hauv ntim ntim :)) Kuv tau hais rau "Noj haus EM" txhua yam khov nyob rau ntawd. Yog lawm, nws tsis qab (nws tsis qab heev, tshwj xeeb yog tsis muaj ntsev, tab sis nws tshem tawm kev nrawm tsis yog 5, tab sis txog 10, Kuv pom cov pob txha ntawm kuv txhais ko taw thiab pob taws thawj zaug), tab sis nws tuaj yeem txuag lub sijhawm yav tom ntej 🙂

Koj tsis muaj cov ntaub ntawv raug qhia nyob hauv tsab xov xwm, nws tau sau tseg tias hom 1 mob ntshav qab zib yog suav tias yog daim ntawv me?! Thiab lub dib liab yuav tsum tau noj yuav tsum tsis txhob noj nrog 1 lossis 2 mob ntshav qab zib. Ntshav qab zib Hom 1 yog hom hnyav tshaj plaws.

Jeanne, ua tsaug rau koj lub tswv yim.

Txhua yam muaj tseeb ntawm lub xaib. Koj tsuas yog cia li pom sib xyaw ntau hom thiab qib.

Yog hais tias thaum peb tab tom tham txog tus kab mob tsim - "ntshav qab zib", tom qab ntawv yog, koj tsis tuaj yeem noj txiv mab txiv ntoo, lossis tom qab sab laj nrog kws kho mob.

Yog tias peb tham txog cov neeg kawm ntawv qib siab, raws li qhia hauv tsab xov xwm no, tom qab ntawd - 1 degree - pib kev loj hlob ntawm tus kab mob, qhov no yog qib yooj yim, hauv qhov no, mloog! - dib liab yog hais txog cov zaub mov uas tau tso cai, uas txhais tau tias - nrog kev tso cai los ntawm tus kws kho mob.

Ua tsaug rau tsab xov xwm thiab rau cov ntawv qhia zaub mov. Tab sis ntawm no kuv muaj lus nug. Kuv yuav tau pub kuv tus txiv noj kom zoo. Tab sis cov grams uas tau qhia yog rau nws ib qho tom. Nws loj thiab muaj zog. Nws yog qhov tsim nyog rau qee qhov tswj hwm kev muaj kab ntawm qhov loj me no. Qhov twg los tau lub zog yog tias nqaij yuav 150g, 1 lub qe, tus so yog nyom? Peb yuav coj li cas?

Nyob zoo, Cov kws kho mob! Kuv xav hais meej txog qhov qhaub cij nrog kev noj zaub mov 9. Kuv muaj tus cwj pwm thaum sawv ntxov muaj 3 qhaub cij nrog cov ncuav tshwj xeeb (oat lossis daim ntawv qhia me me). Kuv tsis txhob noj khoom ci ntau dua ib hnub. Puas yog nws ua tau los noj cov qhaub cij thaum noj tshais thaum sawv ntxov lossis nws puas tsim nyog txwv qhov tsis txaus.

Cov ntawv xov xwm yog ib qho zoo. Txhawm rau kom poob ceeb thawj nws yog qhov zoo. Tab sis rau cov ntshav qab zib, Kuv xav kom sab laj koj tus kws kho mob ua ntej hloov mus rau kev noj zaub mov noj. Txhawm rau kom tsis txhob yuag. Los yog txhawm rau txhim kho kev mob ntawm daim tawv nqaij ntawm cov ntsia hlau, thiab lwm yam. Kev noj zaub mov kom zoo yuav tsum yog tus qauv ntawm txhua lub neej. Thiab tsis yog los ntawm Easter mus rau Xyoo Tshiab. Nyob zoo. Txog ntawm Irina

Kuv tau noj mov li ntawm 40 hnub: Kuv ua txhua yam siav zoo li siav hauv ib feem, tsis muaj "khov". Kuv cov ntshav qab zib theem tau yog 8.7 ntawm lub plab khoob, thiab ob teev tom qab noj mov - 15.8, glycated hemoglobin - 7.8%, Kuv ntsuas hnub plaub hauv kab, yoo qhov tshwm sim - qhov nruab nrab ntawm 5, tom qab noj mov - 5 , 6. Kuv zoo siab heev: kuv lub qhov muag rov zoo li qub, nws cov tawv nqaij khaus mus, kuv cov pob qij txhaws tsis thab, kuv cov ntshav siab rov qab zoo li qub (nws tau ruaj khov 160/100 lately, rau ib hlis tam sim no nws tsis tau nce siab tshaj 130/80. Cov zaub mov txhua hnub suav nrog: nqaij nyuj, nqaij qaib, cov rog rog tsawg, porridge (buckwheat, oat, millet (los ntawm millet), pob kws (los ntawm bran), hlaws barley), taum liab thiab dawb, taum pauv, taum taum, txiv hmab txiv ntoo qhuav (walnuts, txiv ntseej, txiv laum huab xeeb), txiv hmab txiv ntoo: txiv apples, pears, plums, zaub: taub dag, zaub qhwv, tsis tshua muaj, turnip, zaub ntsuab (dill, zaub txhwb, zaub txhwb, ntsuab dos, qij) liab turnip dos, khoom noj siv mis: katyk, kefir 1%, qaub cream 10%, kefir tsis muaj roj, ua tiav cheese, tawv cheese, roj: paj noob hlis, yaj kurdyuk, creamy, ntuj kua txiv, kua txiv qaub diluted nrog cov dej hau. Thiab, tsim nyog, txhua hnub 2 teev taug kev.

Kuv tsis to taub. Nws tau sau tias tsis muaj kua mis, thiab tom qab ntawd koj muaj kua mis. Tab sis nws tsis yog qhov qub?

Zoo hnub, Oksana!

Ua tsaug rau koj cov lus nug. Qhov tseeb, kua zaub kua mis yuav tsum tsis txhob noj nrog cov khoom noj uas txwv tsis pub - semolina, mov thiab nplej zom. Cov ncauj lus hauv tsab xov xwm tau meej.

Tshuaj lom neeg

Txhawm rau txhim kho lub xeev cov ntshav qab zib, muaj kev kho lub rooj No. 9. Lub hom phiaj ntawm kev hloov khoom noj yuav yog ib txwm muaj cov metabolism hauv kev noj haus thiab ua kom cov ntsev sib npaug. Qhov txwv ntawm qee yam zaub mov noj yog tsim los tiv thaiv kev rog rog.

Kev noj zaub mov naj npawb 9 tswj hwm qib ntawm cov piam thaj, txo cov calories kom tsawg ntawm cov zaub mov noj los ntawm kev txo cov "carbohydrates" sai.

Cov tshuaj lom neeg muaj pes tsawg leeg ntawm lub rooj cuaj muaj txhua yam rog, cov roj ntsha thiab cov carbohydrates ua ke. Txaus vitamin C, carotene, retinol. Muaj sodium, potassium thiab calcium, hlau, phosphorus.

Noj cov zaub mov tus lej 9 yog tsim los ua cov tshuaj lom neeg. Nws muab lub cev nrog txhua yam khoom noj haus. Hloov pauv rau cov tais diav qab zib yog siv, cov ntsiab lus ntawm cov vitamins ntxiv. Tus nqi ntawm cov carbohydrates yog txo, tab sis lawv txaus los lo rau cov khoom noj kom ntev.

Kev noj haus cov cai

Cov qauv ntawm kev noj zaub mov zoo tau raug txo kom paub meej tias nws muab txhua yam koj xav tau. Lauj kaub tais diav tau nplua nuj nyob hauv cov vitamins, microelements tag nrho cov xyoo puag ncig.

Cov ntsiab lus tseem ceeb:

• Khoom noj txhua 3 teev hauv ntu me me.
• Txwv tsis pub cov carbohydrates, vim lawv ua rau muaj kev hloov pauv hauv cov qib insulin.
• Tsis suav nrog cawv.
• Zam kev muab nyiaj ntau dhau.
• Nco ntsoov tias muaj pluas tshais hearty.
• Kev noj zaub mov ib hnub ib zaug tsuas yog kwv yees li 2,300 kcal. Tus nqi yuav txawv nyob ntawm qhov hnyav, tib neeg kab mob.
• Tsis suav cov khoom noj ceev los ntawm cov khoom noj.

Ua raws li cov kev cai yuav dhau mus rau lub cev kom xaj, nyob hauv ib hlis nws yuav dhau los ua qhov kev cai, yuav tau nqa tawm.

Ntau yam khoom noj khoom haus

Noj zaub mov naj npawb 9 muaj ntau hom. Rau lub sijhawm luv teem lub rooj 9. Nws yog tsim los qhia txog lub cev ntawm tus yam ntxwv rau cov khoom noj carbohydrates, kev xaiv cov tshuaj. Qab zib yog tshuaj xyuas ob peb zaug ib lub lim tiam. Nrog rau cov txiaj ntsig kev xeem zoo, tom qab 20 hnub, cov ntawv qhia zaub mov tuaj yeem ua kom muaj ntau haiv neeg, suav nrog cov khoom tshiab txhua lub lim tiam thiab saib xyuas seb lub cev ua li cas rau nws.

Koj tuaj yeem ntxiv ib chav ua mov ci. Qhov no yog hais txog 12 txog 15 gram ntawm carbohydrates. Tom qab nthuav cov khoom noj los ntawm 12 XE, cov zaub mov zoo li no tau tsim rau 2 lub hlis. Yog tias txhua yam mus zoo, ntxiv lwm 4XE. Qhov nce ntxiv yuav tshwm sim hauv ib xyoos xwb. Cov zaub mov zoo li no tau tsim rau cov neeg mob uas hnyav ib txwm thiab raug mob ntshav qab zib hom 2.

Rooj 9A tshuaj rau cov neeg mob ntshav qab zib hom 2 uas muaj lub cev hnyav tuaj.

Rooj 9B sau ntawv qhia rau cov kws kho ntshav qab zib nyob rau hauv uas tus kab mob tau kis mus rau hauv ib daim ntawv hnyav. Xws li cov zaub mov muaj qhov ua kom muaj cov carbohydrates ntau, raws li cereals, qos yaj ywm thiab qhob cij muaj nrog cov khoom noj. Cov piam thaj me me tau tso cai nrog rau kev hloov pauv, qhov muaj nuj nqis txhua hnub caloric yog nce ntxiv.

Thaum tus neeg mob qhia txog insulin, kev noj zaub mov ntau hauv cov carbohydrates yuav tsum tshwm sim rau lub sijhawm no. Thaj teb ntawm yeeb tshuaj tswj hwm khoom noj yog coj ob zaug - tom qab 20 feeb, tom qab ntawd tom qab 2.5 teev.

Cov Khoom Uas Tso Cai

Thaum lub caij noj zaub mov, txhua tus qhia kom ua raws li cov cai ntawm cov rog thiab carbohydrates uas muaj nyob hauv cov zaub mov pub.

Pub:

• Cov zaub mov sib txawv, legumes.
• Tsawg-rog suras, borscht, pickles. Tsis ntau cov kua zaub nrog ntses, nqaij, nceb siv zaub, cereals.
• Fresh zaub thiab tshuaj ntsuab. Carrots, peas, qos yaj ywm, thiab beets yog qhov tshwj xeeb tshaj yog pab tau.
• Tsis-muaj roj cov nqaij tshwj tsis yog rau nqaij npuas, ua kom tus nplaig. Rau kev ua noj, nws zoo dua rau kev ua noj, ci, nqaij.
• Cov muaj rog ntses tsawg.
• Qe - 1.5 pieces ib hnub. Ua noj protein omelettes zoo.
• Txiv hmab txiv ntoo tshiab thiab cov txiv ntoo, zoo dua tsis qaub.
• Prunes, qhuav apricots, neeg rau.
• Ib qho me me ntawm zib ntab.
• Ntawm cov caij nyoog, tsuas yog ntsev muaj peev xwm ua tau. Thaum ci cov nqaij, qhuav mustard raug tso cai. Cov kua txob dub hauv cov khoom me me.
• Dej qab zib yog nyiam dua qab zib pub dawb. Cov kua txiv los ntawm cov txiv hmab txiv ntoo tsis muaj qab zib lossis zaub, kas fes nrog mis.

Cov zaub mov tsis raug cai

Muaj qee yam zaub mov raug txwv nrog zaub mov xiab 9, txwv tsis pub noj nrog ntshav qab zib:

• cov rog ua haujlwm
• tais diav ntawm haus luam yeeb, salted, butter khoom,
• cov hnyuv ntxwm
• semi-tiav cov khoom lag luam
• muaj zog heev
• ntses caviar
• txhua yam khoom qab zib nrog qab zib - chocolate, jam, khoom qab zib, dej qab zib,
• cov khoom noj khoom haus nrawm.

Cov lus 9 rau cov ntshav qab zib: yuav ua li cas ua zaub mov noj

Kev noj haus rau ntshav qab zib nws muaj nws cov cai:

• Cov zaub mov raug faib thoob plaws ib hnub - txog hnub 3 pluag mov,
• Tsis tas yuav kib zaub mov, nws yog qhov zoo dua los siv lwm txoj hauv kev ua noj ntawm cov khoom - ua noj, stew, ci.
• Pluas tshais yuav tsum zoo siab, nws yuav tsum muaj txog 20% ​​ntawm lub zog muaj txiaj ntsig ntawm tag nrho cov zaub mov muaj txiaj ntsig.
• Cov lus 9 rau cov ntshav qab zib yuav tsum muaj tag nrho cov cereals thiab zaub. Lawv muaj txiaj ntsig zoo dua rau cov ntshav qab zib vim tias lawv pab cuam cov roj nyeem qeeb qeeb thiab zom tau zoo.
• Thaum xaiv ib sab zaub mov rau noj su - zaub, cereals yog qhov zoo tshaj rau noj tshais.

Yuav ua li cas ua cov ntawv qhia zaub mov noj

Qhov kev xaiv zoo tshaj plaws yog thaum lub tshuab raj ua los ntawm cov kws tshwj xeeb coj mus rau hauv tus account tus yam ntxwv ntawm tus neeg mob. Tab sis koj tuaj yeem siv cov npe zaub mov zoo uas koj tuaj yeem ua tom tsev.

Cov khoom noj txom ncauj yuav tsum yog lub teeb, zaub, txiv hmab txiv ntoo, piv txwv li, hauv daim ntawv ntawm cov zaub xam lav. Kuj tseem tso cai qee cov cheese, tsev cheese, lub khob haus dej.

Thaum noj su, noj thawj zaug thiab thib ob lub tais ci rau lub cev khov kho. Kev noj zaub mov zoo rau ua rau noj hmo kom txuag tau lub zog kom txog thaum noj tshais. Thaum sawv ntxov pib yuav luag txhua zaus nrog porridge. Thaum hloov cov khoom lag luam, cov ntawv qhia zaub mov tau npaj rau ib lub lim tiam, nws tsuas yog ib qho tseem ceeb kom soj ntsuam cov cai ntawm cov carbohydrates, qab zib.

Tus lej xov tooj 9 rau cov poj niam cev xeeb tub thiab pub mis

Nrog rau kev noj qab haus huv zoo, ntsuas ntshav qab zib hauv plab yog qee zaum pom thaum cev xeeb tub lig. Cov kev pauv hloov no cuam tshuam nrog cov kev hloov hauv hormonal lub sijhawm thaum xav tias tus menyuam.

Cov lus 9 yog muab rau cov poj niam uas xav tias muaj ntshav qab zib lossis rog dhau. Cov khoom noj tshwj xeeb tuaj yeem tiv thaiv kev sau los ntawm coob. Cia siab tias leej niam tuaj yeem noj txhua yam zaub tsis muaj kib, txhua yam txiv hmab txiv ntoo. Tshem cov piam thaj thiab kua txiv ntawm cov khoom noj. Kev siv cov khoom hloov pauv chaw txwv tsis pub, lawv muaj kev phom sij rau tus menyuam.

Cov mis nyuj tsis rog npuag hloov tau txais tos. Mov ci yog zoo dua li tseem muaj qoob loo nrog pob kws. Koj tsis tuaj yeem txiav plaub, mov. Txwv tsis pub ntau ntau. Txhawm rau tshem tawm ntawm daim tawv nqaij los ntawm nqaij qaib, nws tsim nyog tso tseg nqaij npuas, nqaij npuas kib, mayonnaise, roj cheese. Tsuas yog siv cov zaub ntsuab, me ntsis butter.

Nws raug nquahu kom noj cov fiber ntau, nws txwv tsis pub nqus ntawm cov piam thaj thiab cov rog ntau, qhov no txhim kho cov lus sib xyaw ntawm cov ntshav. Thaum pub niam mis, kev zoo ntawm cov mis yog nyob ntawm kev noj zaubmov ntawm leej niam. Nws yog ib qho tsim nyog kom sab laj tus kws kho mob txog kev noj haus lub caij no. Koj yuav tsum xyuam xim rau koj txoj kev ua neej.Kev siv dag zog kom lub cev zoo yog tus yuam sij rau kev noj qab haus huv hauv txhua yam mob.

Pros thiab cons ntawm kev noj haus cov lej 9

Cov zaub mov ntawm cov khoom noj muaj txiaj ntsig tuaj yeem txheeb xyuas qhov tsis zoo thiab qhov zoo. Nws yog ib qho nyuaj rau kev hloov pauv koj cov pluas noj, tso tseg cov zaub mov ib txwm muaj. Qhov txiaj ntsig ntawm kev noj haus ntawm cov zaub mov noj mov 9 yog kev noj zaub mov zoo ntawm cov carbohydrates thiab cov rog. Raws li cov neeg mob noj, kev noj haus nyob ze rau qhov qub, yuav luag tsis muaj kev tshaib plab. Khoom noj txom ncauj ntau ntau thiab muaj txiaj ntsig muaj txiaj ntsig ua rau koj mloog tau txhua hnub.

Lwm qhov zoo dua yog qhov poob phaus nrog cov zaub mov no. Feem ntau cov zaub mov zoo li no yog ua raws cov neeg uas xav poob phaus uas tsis tas mus kev noj haus. Cov khoom noj yog qhov yooj yim thev, nws tuaj yeem pom ntev ntev.

Qhov tsis zoo yog qhov xav tau ntawm kev suav ntsuas cov calories thiab tas mus li ntawm qhov ua zaub mov txawv.

Hnub Sunday

Raws li kev noj haus, nws tsim nyog noj tshais nrog oatmeal porridge, haus dej tshuaj yej nrog chamomile. Rau pluas su, nws pom zoo kom ua zaub qhwv kua zaub los ntawm cov zaub qhwv tshiab, ua noj ua chav ua noj thiab txiav zaub, thiab haus kua txiv lws suav. Nws yog qhov zoo dua rau noj hmo nrog stewed hake nrog taum ntsuab taum thiab rosehip compote.

Rau cov khoom noj txom ncauj, npaj cov kua mis nyeem qaub, kua txiv jelly, txiv av.

Tshuav yog 9 lub rooj rau cov neeg mob ntshav qab zib. Noj cov zaub mov zoo li no tsim nyog rau cov neeg muaj ntshav qab zib hauv lawv lub neej.