Ntau cov khoom noj khoom haus pom zoo kom hloov nqaij nrog cov ntses, thiab ua nws txhob txwm. Ntses yog ib yam khoom noj khoom haus zoo tshaj plaws: nws muaj ntau npaum li cov protein, phosphorus, Omega 3 thiab Omega 6 fatty acids thiab ib lub party ntawm lwm cov ntsiab lus tseem ceeb. Nyob rau tib lub sij hawm lub calorie ntsiab lus ntawm ntses yog tsawg kawg. Qhov no yog vim qhov tseeb tias txawm tias cov hom ntses uas peb hu ua rog (piv txwv, trout, salmon, mackerel) muaj li ntawm 14 thiab 19% rog, nyob ntawm lub caij nyoog. Thiab zoo li cas ntses tsis muaj roj hom (xws li flounder, bream, halibut)? Cov roj rog hauv lawv tsis yog ntau tshaj 3%! Tsis tas li ntawd, cov roj ntses yog qhov tseem ceeb tshaj li cov nqaij, thiab cov ntses yog yooj yim dua ntawm lub cev. Txiav txim seb cov ntses yog tsawg caloric, thiab nws yog ntau dua, koj tuaj yeem siv lub rooj noj mov hauv ntses thiab nqaij nruab deg, los ntawm qhov qis calorie rau feem ntau ntawm cov calorie.
Cov lus caloric ntsiab lus ntawm ntses thiab nqaij nruab deg
| Lub npe ntawm cov ntses | Tus nqi ntawm kcal ib 100 g |
|---|---|
| cod | 65 kcal |
| pike perch | 79 kcal |
| pike | 85 kcal |
| flounder | 88 kcal |
| crucian | 91 kcal |
| ram | 95 kcal |
| herring | 100 kcal |
| kws ntoo | 102 kcal |
| carp | 102 kcal |
| sprat | 105 kcal |
| bream | 105 kcal |
| perch | 106 kcal |
| tulka | 109 kcal |
| halibut | 112 kcal |
| goby | 112 kcal |
| HMOOB | 122 kcal |
| tuna | 123 kcal |
| capelin | 124 kcal |
| mackerel | 125 kcal |
| Baltic herring | 128 kcal |
| pob txuv | 130 kcal |
| sturgeon | 145 kcal |
| trout | 148 kcal |
| mackerel | 152 kcal |
| sardine | 168 kcal |
| ntses liab | 170 kcal |
| liab ntses liab | 183 kcal |
| cod siab | 290 kcal |
| Lub npe ntawm cov nqaij nruab deg | Tus nqi ntawm kcal ib 100 g |
|---|---|
| nqaij ntawm cancer | 78 kcal |
| crab sticks | 85 kcal |
| cws | 97 kcal |
| tus cw | 99 kcal |
| mussels | 103 kcal |
| roob ris | 114 kcal |
| squid | 118 kcal |
Kaum hnub noj ntses
Tom qab cov txiaj ntsim ntawm cov ntses nws yuav coj txawv txawv tsis pub muaj ntses rau hauv koj cov khoom noj txhua hnub thiab tsis pub hloov nqaij nrog cov ntses, tsawg kawg hauv qee pluas noj mov. Tom qab tag nrho, nrog kev pab ntawm ntses koj tsis tau tsuas yog txhawb koj lub cev nrog ib lub tswv yim tag nrho cov vitamins thiab minerals uas muaj, tab sis kuj tau tshem ntawm tshaj qhov ceeb thawj! Ntses noj zaub mov tsis muaj calorie, nrog kev pab los ntawm kev noj zaub mov ntawm kaum hnub, piv txwv li, koj tuaj yeem poob phaus los ntawm 5 kg. Cov ntawv thov zaub mov tsim rau 1 hnub thiab suav cov ntses thiab zaub (cov zaub mov no tseem hu ua ntses-zaub). Tag nrho lwm hnub ntawm kev noj haus koj noj tib yam nkaus. Ua raws li cov ntses noj, koj yuav tsum ua raws li cov lus pom zoo siv rau cov kua nruab hnub.
Daim ntawv qhia rau cov ntses khoom noj:
- Ua ntej noj tshais, koj haus dej ib khob dej nrog ib daim ntawm cov txiv qaub.
- Rau pluas tshais, koj yuav tsum tau noj 1 lub qe (siav los yog kib tsis tau butter) thiab ib feem ntawm cov rog tsis muaj tsev cheese. Noj tshais 400 ml ntawm ntsuab tshuaj yej.
- Ua ntej noj tshais thib ob, koj rov haus ib khob dej nrog txiv qaub (kom txo tau qhov kev tshaib plab), thiab tom qab ntawd noj 300 g ntawm cov dej uas muaj roj tsawg uas muaj cov zaub tshiab lossis zaub ua si. Thaum noj cov ntses, koj siv tsis tau ntsev, tab sis cov phaj npaj yuav ua rau seasoned nrog cov tshuaj qhuav thiab cov txuj lom (coriander, cumin, chili, zaub basil, dos, qej). Rau ib qho khoom noj qab zib, noj ib co txiv hmab txiv ntoo (tshwj tsis yog txiv tsawb).
- Ua ntej noj hmo, haus 500 ml dej nrog txiv qaub, thiab tom qab noj 350 g ntawm ci nqaij ntses (los yog lwm yam nqaij nruab deg) thiab ib qho zaub xam lav ntawm cov zaub nyoos: txhua yam ntawm cabbage, tswb kua txob, carrots, zucchini, cucumbers, txiv lws suav (tag nrho cov zaub tsuas qos yaj ywm). Zaub xam lav ncuav ib tug tablespoon ntawm rog-dawb yogurt thiab ntxiv zaub (parsley, dill, basil). Tom qab cov pluas su, nws tsis pom zoo kom haus rau 1.5 teev.
- Noj hmo yuav tsum tsis pub dhau 18:00. Ua ntej noj hmo, koj yuav tsum haus ib khob dej nrog txiv qaub, ces noj steamed ntses (300 g) thiab zaub (tsuas yog cov qos yaj ywm). Raws li ib qho kev xaiv, koj muaj peev xwm npaj tau ntses broth nrog zaub, ces kev noj haus yuav ua ntau ntau thiab yooj yim dua zam.
- Ua ntej yuav mus pw nws pom zoo kom haus ib qho tshuaj yej tshwj xeeb rau qhov poob phaus, nws yuav pab kom lub cev zoo thiab ntxiv dag zog rau kev noj haus. Thiaj li yuav tsum tau ua kom muaj li 100 g ntawm qhuav birch nplooj, ntxiv 10 g ntawm qhuav Strawberry nplooj, 20 g ntawm elderberry paus, 10 g ntawm cuff thiab paj ntawm cornflower, thiab 20 g ntawm horsetail (no sib tov yog khaws cia nyob rau hauv hlau los yog ceramic, nruj kaw tais diav). Brew 2 tablespoons ntawm sib tov rau 0.5 liv dej, boil rau 5 feeb, thiab ces insist lwm 10.