Yuav luag txhua tus poj niam tus poj niam npau suav ntawm kev noj haus uas tsis yog ib lub kav hlau, tab sis kuj muaj kev siab ntsws xav, kom poob phaus tsis yog ib qho tsim txom. Nws hloov tawm tias qhov no yog qhov ua tiav. Yuav kom muaj kev noj qab haus huv ntawm kev noj qab haus huv ntawm koj tus kheej ntawm daim tawv nqaij, koj yuav tsum sim koj tus kheej ib qhov system ntawm poob 6 petals . Txhua hnub ntawm txoj kev noj haus no thiab kev muaj nuj nqis hauv kev ua siab ntev yuav ua rau koj lub hlwb tshaib plab. Nyob rau hauv tas li ntawd, peb yuav muab rau koj nrog zaub mov txawv, yog li ntawd xyuas txog kev noj haus ntawm lub 6 petals tau qhov zoo tshaj plaws.
Cov cai thiab nuances
Tus sau ntawm kev noj haus yog Swedish nutritionist Anna Johansson. Lub simplification simplicity ntawm txoj kev yog tias tom qab pib noj cov zaub mov, koj xav mus txuas ntxiv rau nws. Vim li cas - nyeem hauv qab no.
Nws kav 6 hnub, muaj 6 mono-diets, zoo li 6 paj. Ua ntej, yuag poob yuav tsum kos ib lub paj, uas muaj 6 yam khoom plig, qhov no yog qhov tseem ceeb tshaj plaws rau kev noj haus. Txhua tus ntawm cov nplais ua cim cim 1 mono-noj zaub mov. Tom qab ib hnub (= 1 khoom noj), koj rhuav tshem ib qho nplaum.
Yog li, thawj zaug ntxiv ntawm kev noj haus yog nws cov playfulness txaus nyiam, vim tom qab tearing ib petal, koj yuav tsum txaj muag ua ntej nws yog ib qho kev txaj muag tsis dhau hnub ntxiv.
Qhov nuance thib ob yog lub hauv paus ntsiab lus ntawm kev ua noj ua ke. Raws li cov kev tshawb fawb tau los ntawm nutritionists, 25-teev mono-noj zaub mov yog qhov feem ntau haum rau qhov poob phaus. Cov kab hauv qab yog tias peb lub cev, siv ntau yam khoom noj khoom haus, thawj pluas noj (paub txog tias yuav muaj ib yam dab tsi ntxiv) yuav nqus nws "thoughtlessly." Tom qab ntawd tos txog ntau hom zaub mov pib, thiab koj "noj" koj tus kheej nrog cov ntses - uas yog tag nrho cov calorie ntau ntau thiab tsis muaj teeb meem ntawm lub cev.
Qhov thib ob hnub koj tau ua si nrog lub cev, tsuas yog nrog ib yam khoom txawv. Yog li, lub cev digests zaub mov "hauv seem", tos lwm yam, thiab nws cov kev xav tau siv cov reserves ntawm glycogen thiab rog.
Thiab tsis txhob ntshai ntawm ib tug noj haus monotonous - rau ib tug noj haus ntawm 6 petals, muaj ntau ntawm cov zaub mov txawv.
Lub hauv paus ntsiab lus ntawm mono-noj haus kuj yog ib qho zoo vim tias plab zom kuj ua haujlwm ntau heev. Thaum peb muab tej pawg sib txawv ntawm cov khoom, lawv cov kev zom nqus tuaj qeeb, thiab tam sim no, tag nrho cov enzymes ua haujlwm nrog ib yam khoom.
BEECH nyob rau ntawm ib qho kev noj haus ntawm 6 petals
Tsis tas li ntawd, nws yog ib qho tsim nyog yuav tau hais txog kev txiaj ntsig zoo ntawm BEACH - protein-carbohydrate hloov ntawm peb kev noj haus. Yog li, cov ntawv qhia zaub mov thiab zaub mov txawv rau cov khoom noj 6 ntawm cov nplaum yog tsim rau hauv txoj kev ntawd tom qab txhua hnub muaj protein ntau carbohydrate. Qhov no yuav txo cov qaug zog ntawm cov leeg, zoo li ntawm lub ploj tuag ntawm kev puas hlwb, uas tshwm sim thaum muaj ib qho tsis txaus ntawm cov carbohydrates.
Raws li rau cov rog, peb cov khoom muaj mas yog polyunsaturated fatty acids, uas tsis ua rau lub deposition ntawm cov roj masses, tab sis, ntawm qhov tsis tooj, pab lawv mus tua.
Qhov kev txiav txim ntawm kev noj haus
Nws yog sij hawm siab los qhia koj txog koj kev noj haus rau 6 hnub tom ntej no:
- 1 hnub - ntses;
- 2 hnub - zaub;
- Hnub 3 - qaib;
- 4th hnub - cereal;
- 5 hnub - curd;
- Hnub 6 - txiv hmab txiv ntoo.
Thiab cov hnub tsis muaj cov ntaub ntawv tuaj yeem tsis muab hloov, txawm tias cov protein muaj protein ntau.
Thaum thawj hnub koj yuav tau poob qee yam ntawm koj qhov chaw muaj roj, vim hais tias cov ntses yog ntau tshaj kev noj haus tshaj li qaib cov txwv. Koj yuav tsis tshaib kev nqhis, vim tias cov ntses yog khoom noj khoom haus. Nyob rau hauv ib hnub koj muaj cai noj kom txog li ½ kg ntawm ntses. Thiab yog hais tias tus ntses tsis tsuas yog boil, tab sis kuj tuaj tos recipes rau lauj kaub tais diav, kev noj haus ntawm 6 petals yuav conquer koj los ntawm thawj hnub:
- meatballs los ntawm cod nrog zaub;
- sargan ci;
- ntses salmon.
On thib ob hnub koj noj txog 1.5 kg ntawm zaub. Lawv tuaj yeem raug stewed, boiled, los yog tsuas noj raw.
Hnub peb yog nqaij qaib. Peb muab:
- ci nqaij qaib mis;
- qaib kua zaub nrog zaub;
- qaib fillet rau ntawm grill.
Nyob rau hauv ib hnub cereal koj tuaj yeem thov rau koj tus kheej nrog rau ntau yam pub kash - mov, oatmeal, millet, buckwheat, pob kws, pearl barley, thiab lwm yam. On ib hnub curd, koj muaj peev xwm ua ke tsev cheese nrog ib tug me me ntawm tsawg-rog yogurt thiab mis nyuj haus. Thiab thaum lub hnub txiv hmab txiv ntoo, koj, ntawm cov hoob kawm, yuav txaus siab rau koj tus kheej nrog ntau yam txiv hmab txiv ntoo, tsis muaj quantitative txwv.
Zaub mov txawv
Cov qoob loo nrog cov xuab zeb thiab cov zaub ntsuab
Cov khoom xyaw:
- cod - li 400 g;
- zaub (hauv paus thiab tshuaj ntsuab) - ob peb twigs;
- Spices (tsuas yog ntuj, yam tsis preservatives thiab ntsev) - mus saj.
Npaj
Tshem tawm ntawm tresku los ntawm scales, fins, lub taub hau, tawv, pob txha. Nqaij tawm hla los ntawm ib tug nqaij grinder, sib tov nrog finely tws zaub thiab spices. Ua kom tiav cov khoom. Muab tso rau ntawm ib daim ntawv ci nrog daim phaj ntawv. Ci rau li 20 feeb ntawm 180 °.
Buckwheat burgers
Cov khoom xyaw:
- buckwheat siav - ½ kg;
- zaub thiab cov txuj lom rau saj.
Npaj
Noj boiled buckwheat ob zaug los ntawm ib tug nqaij grinder nrog me me qhov. Sib tov nrog zaub ntsuab, txuj lom, daim ntawv txiav. Muab ib daim ntawv ci nrog daim ntawv khaus thiab ua ncuav kom txog thaum siav.
Ob peb ntawm ib tug txiv neej
Cov khoom xyaw:
- chum - txog 300 g;
- zaub ntsuab - 1 pawg;
- spices - mus saj.
Npaj
Ketu txiav mus rau hauv me me pieces, sprinkle nrog spices, yob nyob rau hauv tws tshuaj ntsuab. Muab tso rau hauv lub thoob rau lub thoob, uas yuav tsum xub muab tso rau hauv ib lub lauj kaub nrog dej. Nyob rau hauv dej rau lub zog ua noj, koj muaj peev xwm muab ob peb twigs ntawm tshuaj ntsuab rau qab. Qhib cov ntses ntau zaus thaum ua noj.