Lub sijhawm ze rau lub xyoo, cov menyuam yaus twb dhau los ua qhov nquag thiab nquag nug. Thaum muaj hnub nyoog li no, lawv twb txhuam cov hniav thiab tus me nyuam noj mov hauv 11 lub hlis ua ntau dua. Niam txiv yuav ua tau ntau dua los xaiv cov tais diav. Cov ntawv qhia zaub mov tuaj txog ntawm cov khoom noj khoom haus "laus", tab sis nws tseem yog ntxov dhau los txhais cov me nyuam rau ib lub rooj sib thooj.
Tshaj li pub rau tus menyuam hauv 11 lub hlis?
Kev pub mis thiab khoom noj khoom haus kuj tseem muaj nyob hauv tus menyuam noj cov zaub mov ntawm 11 lub hlis, tab sis cov kev sib ntsib no ua rau tsawg dua thiab tsawg dua. Thaum tus ciam teb ntawm lub xyoo, tus me nyuam cov zaub mov yeej muaj ntau yam hais tias cov khoom noj tsis zoo ntawm cov me nyuam hauv 11 lub hlis tsim nyog nyob rau hauv daim ntawv teev npe luv. Yeej nws yog ib qho kev tsis haum tshuaj:
- ceev;
- qee cov nqaij nruab deg;
- zib ntab;
- kab txawv cov txiv hmab txiv ntoo.
Cov npe ntawm kev tso cai yog ntau nrug:
- cereals;
- nqaij thiab cov khoom ntses;
- txiv hmab txiv ntoo thiab zaub;
- fermented mis nyuj khoom.
Pub niam mis rau me nyuam muaj 11 hlis
Los ntawm lub xyoo cov me nyuam twb muaj ib lub rooj sib tham. Txawm li cas los xij, tus kws kho mob hais tias tsis tas yuav tsum tau tso cai rau gv hauv 11 lub hlis, tab sis nws yog qhov zoo dua los mus cuag txoj hau kev kom txog thaum tus me nyuam muaj hnub nyoog ob xyoos. Txoj kev zoo tshaj plaws los rub tus me nyuam cov khoom noj zoo rau lub sij hawm ntev zog hauv 11 lub hlis yog siv nws lub mis ntau dua, ua rau kev tsim cov mis nyuj.
Pub mis rau hauv 11 lub hlis
Lub assortment ntawm cov khoom, tshaj li nws yog tau pub rau tus me nyuam nyob rau hauv 11 lub hlis hnub los ntawm hnub, yog ib qho zoo zuj zus. Ntau tus me nyuam twb muaj sij hawm los sim, thiab tam sim no tsuas yog ib qho kev sib xyaw ntawm cov khoom xyaw thiab qhov hloov ntawm qhov hloov. Nyob rau hauv ib pluas noj, crumbs muaj peev xwm muaj porridge, qe yolk thiab txawm ib tug txiv hmab txiv ntoo dessert - mashed qos yaj ywm. Qhov khoom noj khoom haus ntawm tus menyuam hauv 11 lub hlis yuav tsum tau kom muaj kev sib npaug thiab ntau yam. Hauv qib no, cov khoom tshiab tuaj yeem tshwm sim hauv kev noj haus. Yog tias koj tsis tau pib muab tus me nyuam ntses , ces tam sim no yog lub sijhawm. Tus nqi txhua hnub - tsis pub ntau tshaj 50 grams ntawm cov ntses puree los ntawm lean ntau yam:
- perch dej;
- pike perch;
- sab;
- hake;
- pov tseg;
- haddock.
Yuav ua li cas kom pub ib tug me nyuam 11 lub hlis?
Ib qho ntawm cov lus nug ceev, hauv qhov ntau npaum li cas tus me nyuam yuav tau txais khoom noj khoom haus ntawm 11 lub hlis?
Pediatricians tawm tswv yim kom txo cov khoom ib yam li nram qab no:
- Cov mis mos mos yuav tsum tsis txhob muab ntau tshaj 200 ml ib zaug pub rau noj.
- Ib feem ntawm porridge yog zoo tshaj plaws txo rau 150 g.
- Yog hais tias koj muab tus me nyuam mos kefir, ces nws yuav tsum tsis txhob muab ntau tshaj 150 ml.
- Tsev cheese yog txaus thiab 50 grams nyob rau hauv ib tug zaum.
- Nqaij zom zaws tuaj yeem muab tau ntau tshaj - txog 60 g.
- Ntses fillet chopped ua rau 40 g noj.
- Thaum muab ib lub qe, nws yog qhov zoo dua rau qhov tsis muaj protein ntau, tab sis tus qaum nkag tau hauv lub laub ntawm 7-9 lub hlis, thiab tseem nyob hauv tus txheej txheem - ½ ib feem rau ib qho pub mis.
- Txiv hmab txiv ntoo puree muaj peev xwm muab 100 g, thiab zaub - mus txog 200 g.
Menyuam noj zaub mov hauv 11 lub hlis
Txhua tus niam yeej paub tias muaj pes tsawg zaus rau noj ib tug me nyuam hauv 11 lub hlis. Tsib tsib-caug noj tsuas kav ib nrab xyoo thiab rau tag nrho lawv lub neej. Txawm li cas los xij, lub sij hawm rau pluas noj rau cov me nyuam "larks" thiab "owls" yuav txawv. Kev noj haus hauv 11 lub hlis yog xam nrog rau lub sijhawm tsim los ntawm tus menyuam thiab nws tus menyuam mus pw.
Cov me nyuam "Larks":
- 6:00 - 7:00 - kev hloov pauv kua mis los yog pub niam mis rau menyuam;
- 9: 00-10: 00 - tag nrho cov pluas tshais;
- 13:00 - 13:30 - noj su dawb;
- 16:30 - 17:30 - noj hmo;
- 20:00 - 21:00 - pauv kua mis los yog pub niam mis ua ntej yuav mus pw.
Cov me nyuam ntawm "plas":
- 9:00 - kev hloov pauv kua mis los yog pub niam mis rau menyuam;
- 11:00 - 12:00 - noj pluas tshais;
- 15:00 - 15:40 - pluas su puv nkaus;
- 18:30 - 19:30 - noj hmo muaj protein ntau thiab carbohydrate;
- 21:30 - 22:00 - kev hloov pauv kua mis los yog pub niam mis ua ntej yuav mus pw.
Kev noj haus ntawm tus me nyuam nyob rau hauv 11 lub hlis - cov ntawv qhia zaub mov
Txawm hais tias qhov tseeb rau cov me nyuam loj hlob tuaj hauv 11 lub hlis ntawm cov ntawv qhia zaub mov yuav muaj ntau dua, tab sis yog cov menyuam ua noj ua haus muaj ntau txoj cai thiab txwv:
- Hom - tsib pluas noj ib hnub twg, qhov twg yog qhov thib ib thiab thib ob mov noj rau mis nyuj thiab tov.
- Txwv cov khoom noj khoom haus thiab roj rog. Xaiv yuav tsum tau muab rau kev ua haujlwm.
- Kev txwv kom qab zib thiab qab ntsev.
- Yuav tsis muaj kev zom cov khoom mus rau lub xeev puree. Koj tuaj yeem txiav cov khoom xyaw ntawm cov khoom me me.
- Allergic cov khoom xyaw yog nruj me ntsis txwv tsis pub tshwm rau ntawm tus menyuam lub rooj.
- Kev qhia txog cov khoom tshiab yuav tsum tau ua kom tiav, pib nrog qhov tsawg kawg nkaus ntawm ½ teaspoon.
- Kev haus dej haus cawv yuav tsum nruj me ntsis. Dej huv, ntxiv rau cov kua txiv hmab txiv ntoo , yuav tsum muaj nyob.
Kev noj haus ntawm tus me nyuam 11 lub hlis ib hnub
Ua kom me nyuam cov zaub mov, nws tsim nyog nco ntsoov tias cov khoom noj khoom haus ntawm 11 lub hlis yuav tsum tau ua kom tau raws li tag nrho cov ntawv sau nqa tshuaj. Tus qauv rau cov me nyuam hnub nyoog no yog 1000 - 1200 kcal ib hnub ntawm tus nqi ntawm 115 kcal ntawm txhua tus kg ntawm tus me nyuam qhov hnyav. BJU nyob rau hauv cov ntaub ntawv no yog txiav txim tau los ntawm cov txheej txheem:
- Proteins - 3.5 grams per menyuam nyhav hauv kg;
- Rog - 5.3 grams per menyuam nyhav hauv kg;
- carbohydrates - 13 grams per menyuam nyhav hauv kg.
Rau tsib pluas noj rau tus menyuam yuav tsum tau txais BIO thiab calorie ntau. Ntawm no koj yuav tsis hnov qab txog cov vitamins thiab minerals, yog li ntawd tag nrho cov khoom noj yuav tsum tau qhia rau hauv kev noj haus. Ib daim ntawv qhia kwv yees rau ib tus me nyuam rau hnub ntawm 950-1000 kcal yuav zoo li no:
1. Thawj pub mis: niam mis los yog ZZhM (200 g) - 130-140 kcal.
2. Tshais:
- oatmeal porridge on mis nyuj (150 g) - 153 kcal;
- qe yolk (8-10 g) - 35 kcal;
- biscuits me nyuam mos (10-15 g) - 40-60 kcal;
- Pear puree (50 g) - 25-27 kcal.
3. Noj su:
- zaub ragout los ntawm ib tug marrow zaub nrog ib tug qos thiab cauliflower (100 g) - 36 kcal;
- Vealballs nrog veal thiab squash thiab steamed mov (50 g) - 57 kcal;
- daim ntawm qhob cij dawb (8-12 g) - 27 kcal;
- Sweet biotovorkok "Ntsiab" (40 g) - 45 kcal;
- txiv tsawb (40 g) - 39 kcal.
4. Hmo noj mov:
- curd casserole nrog manga (50 g) - 70-80 kcal;
- kefir 2.5% (150 ml) - 70-75 kcal;
- kua txiv puree (50 g) - 41 kcal;
5. Kev pub noj mov zaum kawg: niam txiv mis los yog nws hloov chaw (200 g) - 130 - 140 kcal.
Tsev cheese nqaij casserole
Cov khoom xyaw:
- cov roj tsawg-cheese - 180-220 g;
- manga - 1 tbsp. diav;
- qe yog tshiab - 1 daim;
- granulated qab zib - 20 g.
Npaj
- Tshem tawm nrog dej sov rau 1 teev rau o.
- Tsev cheese yog grinded los ntawm ib tug nplua-Mesh sieve.
- Peb tuav lub qe nrog piam thaj thiab ua ke nws nrog tsev cheese thiab txiv nkhaus taw.
- Lub resulting loj yog poured rau hauv cov ntaub ntawv rau cupcakes thiab ci rau ib nrab ib teev ntawm 170 ° C.
Tus menyuam 11 lub hlis - mov noj rau ib lim piam
Tag nrho cov khoom noj khoom haus ntawm tus me nyuam hauv 11 lub hlis ntawm daim ntawv qhia zaub mov yuav tsum sib npaug thiab tsis khov kho, yog li ntawd tus me nyuam tsis tau dai ntawm ib hom cereal los yog txiv ntseej los ntawm ib qho zaub. Yuav kom paub meej tias cov tais diav tsis rov ua dua, koj tuaj yeem ua ib lub rooj noj mov rau ib lim piam tag nrho. Ua li no, nws yog qhov zoo dua los kawm cov zaub mov ua ntej thiab ua kom pom cov zaub mov noj.
Menyuam cov ntawv qhia txog IV hauv 11 lub hlis
Nrog kev noj zaub mov tsis zoo, tus me nyuam noj mov hauv 11 lub hlis yuav tsis txawv ntawm kev pub mis niam los ntawm kev pub mis thawj zaug thiab zaum kawg. Cov so ntawm cov pluas noj feem ntau yog 3-4 teev:
- 6:00. Menyuam noj mov rau tus menyuam 11 xyoo yog noj tshais thawj zaug. 200 ml ntawm qhov sib tov yog txaus kom muaj kev tshaib plab ntawm kev tshaib plab ntawm crumbs tom qab pw tsaug zog.
- 9: 30-10: 00. Rau ib tus me nyuam noj hmo, nws zoo tshaj yog muab 150 gram cereal nrog butter (5 grams). Khoom qab zib - 50 g ntawm txiv tsawb.
- 13: 00-14: 00. Rau noj su, nws yog ntau tsim nyog rau noj ib lub zaub kua zaub on ib lean ncauj broth (150 g), squash, taub dag los yog cabbage puree (80 g) thiab muab 10 g ntawm qhob cij dawb.
- 17: 00-18: 00. Curd (50 g), 2-3 daim ntawm ncuav qab zib "Heinz" thiab ib khob yogurt yog zoo tagnrho rau noj hmo.
- 21: 00-22: 00. Ua ntej yuav mus pw, tus me nyuam yuav tsum tau pub nrog mis nyuj sib xyaw hauv qhov ntim ntawm 200-210 ml.
Zaub kua zaub
Cov khoom xyaw
- nqaij nyuj broth - 400 ml;
- ntsev - 1 pinch;
- qos yaj ywm - 1 tuber;
- carrots - ½ pcs;
- zucchini - 100 g;
- cauliflower - 80 g.
Npaj
- Tag nrho cov zaub yog ntxuav thiab crushed nyob rau hauv me me cubes, thiab cabbage yog disassembled rau hauv me inflorescences.
- Nyob rau hauv lub khob npau da dej peb kis tau tag nrho cov zaub thiab noj kua zaub rau 20 feeb nyob rau hauv nruab nrab cua sov.
- Nyob rau thaum ua tiav ntawm ua noj ua haus, cov zaub mov yuav tsum tau poured heev me ntsis.
Daim ntawv qhia txog tus menyuam hauv lub GW hauv 11 lub hlis
Kev noj haus ntawm tus me nyuam nyob rau 11 lub hlis ntawm ib qho kev hloov pauv rau leej niam lub mis tsis txawv ntawm kev noj haus ntawm "ntuj". Qhov txawv yog tsuas yog thaum sawv ntxov thiab tsaus ntuj noj, thaum tus me nyuam tau txais cov kua mis ntawm niam:
- 6:00 - kev pub mis niam.
- 9: 30-10: 00 - noj qab haus huv pluas tshais nrog porridge (150 g), ob peb tus menyuam lub siab (10 g), ib daim npliag ntawm "Peasant" roj (5 g) thiab ib nrab ntawm cov qe.
- 12: 30-13: 30 - rau pluas su, koj tuaj yeem muab tus me nyuam ntses (40 g) los yog cutlet nqaij rau ob leeg (60 g), thiab garnish nrog cov lauj kaub tais diav los yog chopped zaub (100 grams). Rau dessert, txiv hmab txiv ntoo kua txiv nyob rau hauv ib lub ntim ntawm 10 ml.
- 17: 00-18: 30 - nws yog qhov zoo uas yuav tsum ua kom muaj protein ntau los yog carbohydrate. Tsev cheese casserole (50 g) los yog porridge (150 g) kom txaus siab rau tus me nyuam kev tshaib kev nqhis ua ntej pub mis rau noj thaum yav tsaus ntuj.
- 21: 00-22: 00 - tso npe rau hauv siab.
Ob peb steaks
Cov khoom xyaw:
- qaib cov txwv nqaij - 120 g;
- ntsev - 1 pinch;
- courgette - 35 g;
- dos-turnip - 15 g.
Npaj
- Lub fillet nrog zaub yog hauv av nyob rau hauv ib tug blender mus rau ib creamy sib xws thiab salted maj mam.
- Peb muab me me cutlets thiab ntxiv rau lawv mus rau lub zog.
- Ua noj lub cub tawg yuav tsum yog 20 feeb.
Daim ntawv qhia txog tus me nyuam hauv 11 lub hlis
Cov niam txiv ntawm cov tshuaj tsis haum xeeb feem ntau xav paub seb yuav pub mis rau leej twg hauv 11 lub hlis, yuav ua li cas thiaj li muaj ntau yam zaub mov thiab yuav ua li cas qhia cov zaub mov complementary. Qhov tseem ceeb tshaj plaws yog kom tsis txhob noj cov zaub mov noj tag nrho, thiab nthuav kev noj zaub mov thiab maj mam ib yam khoom. Ua ntej koj yuav tsum tau muab nws tus menyuam tso rau hauv ib qho nyiaj tsawg tsawg, txog ib nrab lub teaspoon, thiab tom qab ntawd ua raws li cov tshuaj tiv thaiv ntawm lub cev. Yog tias tsis muaj cov tsos mob ntawm kev ua xua, koj tuaj yeem muab ib nrab ntawm cov khoom noj no thiab ua rau kom noj txhua hnub kom muaj tus me nyuam noj qab nyob zoo.