Txhawm rau tshem tawm cov phaus ntxiv thiab tuav qhov hnyav tom qab noj zaub mov, koj yuav tsum thwj thiab xam txhua hnub. Zaub mov txawv ntawm cov khoom noj uas tsis muaj calorie yeej haum, ob qho tib si rau qhov poob, thiab kev tswj cov txiaj ntsig tau ua tiav. Thaum xaiv cov tais diav, nws yog ib qho tsim nyog yuav tau ua hauv qhov tseeb tias cov calorie ntau ntau yuav tsum poob rau thawj ib nrab ntawm hnub, uas yog, noj tshais thiab su, thiab kwv yees li 20-30% ntawm txhua hnub.
Noj cov zaub mov qis tsawg dua li 1500-1800 calories ib hnub twg. Tsawg-calorie zaub mov rau poob phaus hauv zaub mov yuav tsum muaj cov khoom xws li:
- lean nqaij - luav, qaib cov txwv, nqaij qaib, nqaij nyug, nqaij nyuj;
- Cov ntses uas muaj roj tsawg - cov pike perch, cod, pollock, xiav qia, pike, bream, hiav txwv thiab dej ntws;
- zaub thiab txiv hmab txiv ntoo - txhua hom, txwv qos yaj ywm, tsawb thiab txiv hmab txiv ntoo;
- tseem grain-grain cereals thiab taum;
- cov roj tsawg thiab cheese;
- nqaij qaib thiab quail qe;
- tsawg-calorie dressings rau zaub nyoos.
Noj tshais uas tsis muaj rog muaj peev xwm muaj xws li proteins thiab complex carbohydrates, cov nutritionists tseem ceeb tshaj plaws xav txog protein ntau tshais. Piv txwv ntawm kev noj haus pluas tshais:
- Tsev cheese nrog txiv hmab txiv ntoo lossis txiv hmab txiv ntoo qhuav;
- Tsev cheese nqaij casseroles nrog ntau yam additives;
- Oat, rice, buckwheat, pob kws los yog phom porridge nrog mis nyuj, txiv hmab txiv ntoo lossis zaub;
- Lauj kaub tais diav los ntawm cov qe.
Thaum noj su, thaum pom cov khoom noj tsis tshua muaj calorie, nws pom zoo kom ua zaub mov thiab nqaij tais, nqaij ntses thiab nqaij nruab deg. Zaub soups thiab puree soups yog heev zoo.
Tsawg-calorie recipes rau poob phaus
Pumpkin cream kua zaub nrog shrimps
Cov khoom xyaw:
- taub dag - 1 kg;
- carrots thiab dos - 1 pc .;
- qej - 2-3 cloves;
- cream 10% - 100 ml;
- shrimps - 300 g;
- txiv ntseej roj - 2-3 tbsp. dais;
- ntsev thiab txuj lom rau saj.
Npaj
Carrot thiab chop dos thiab Fry nyob rau hauv txiv roj roj kom txog thaum Golden xim av. Tso lub taub dag, txiav rau hauv cubes 2 x 2 cm, muab tso rau hauv ib lub lauj kaub thiab ncuav 1 liter dej. Muab lub lauj kaub rau hauv nruab nrab kub thiab ntxiv dos nrog carrots thiab spices. Tom qab npau, txo cov cua sov kom tsawg kawg thiab ua noj kom txog rau thaum lub taub dag softens. Tom qab ntawd ntxiv cov tshuaj nplaum thiab sib tov txhua yam hauv rab txhuam kom txog thaum tus. Nyias chop lub qej thiab maj mam Fry nws nyob rau hauv txiv roj roj, ces ntxiv cov peeled prawns rau nws thiab ua noj tshaj ib lub me me hluav taws. Ntxiv cov cws nyob rau hauv cov kua zaub thiab tuaj yeem ua haujlwm rau ntawm rooj noj mov. Raws li daim ntawv qhia no koj tuaj yeem npaj kua zaub los ntawm ntau cov zaub.
Puree kua zaub nrog npu
Cov khoom xyaw:
- cauliflower - 1 kg;
- zucchini nruab nrab - 1 pc .;
- Cherry txiv lws suav - 3 pcs.;
- dos - 1 pc .;
- olive roj - 50 ml;
- zaub mus saj - coriander, parsley, basil;
- ntsev - mus saj.
Npaj
Squash thiab cauliflower kom ntxuav thiab txiav mus rau hauv cubes, muab ua ke nyob rau hauv ib saucepan, ncuav ib khob dej, ntsev thiab noj kom txog thaum uas softened. Thaum lub zaub yog boiled, finely chop lub dos thiab Fry txiv lws suav rau hauv txiv roj roj. Tom qab ntawd pov lub cabbage nrog ib tug marrow zaub nyob rau hauv ib tug colander, sib tov nws nrog dos-lws suav dressing thiab grind nws nyob rau hauv ib tug blender kom txog thaum tus. Ib tug broth, sab laug los ntawm zucchini thiab cabbage, koj muaj peev xwm dilute npaj npaj qos yaj ywm. Thaum ua noj, koj tuaj yeem muab cov kua txiv qaub me ntsis ntxiv thiab nphoo nrog tshuaj ntsuab.
Ib qho kev xaiv zoo rau qis-calorie noj hmo yog:
- kua zaub ntawm nqaij qaib fillet nrog broccoli;
- taub dag nrog cov nceb noj;
- roob ris;
- zucchini, kib nrog cheese;
- boiled nqaij qaib nrog zaub thiab mov;
- ncu lossis boiled ntses nrog cov zaub ntawm cov zaub lossis haiv neeg;
- pob ntseg ntawm lub suab;
- pollack rau ib qho zaub hauv ncoo.
Noj hmo nrog cov khoom noj uas tsis muaj calorie tsawg yuav tsum muaj cov zaub mov tais diav nrog ib feem me me ntawm cov dej hau, ncu, nqaij qaib los yog nqaij ntses. Zoo meej rau noj hmo:
- tshiab zaub xam lav;
- ci zaub - cauliflower, zucchini, eggplant;
- zaub cutlets;
- tais diav nrog nqaij nruab deg;
- mushroom lauj kaub tais diav.