Yuav pub dab tsi pub ib tug me nyuam muaj ib xyoos?

Thaum txog tus me nyuam thawj zaug hauv nws cov zaub mov noj, ntau cov zaub mov sib txawv thiab cov khoom noj yuav tsum tau muab tso rau hauv nws cov zaub mov, uas yog qhov xav tau rau crumbs hauv cov vitamins thiab kev microelements. Tsis tas li ntawd, noj mov tib yam li ib tug neeg laus, ib tug me nyuam mos tau kaum ob lub hlis tsis tau, yog li ntawd lub koom haum ntawm nws cov khoom noj khoom haus yuav tsum tau ntsib nrog ntau txoj hauj lwm. Feem ntau, cov niam txiv kuj tau tsa ib lo lus nug tias yuav pub ib tug me nyuam muaj ib xyoos twg, thiab yuav tsum muab tso rau hauv nws cov zaub mov kom tau raws li qhov xav tau ntawm lub cev loj tuaj.

Dab tsi yuav tsum muaj nyob rau hauv kev noj haus ntawm tus me nyuam ib xyoos?

Lub hauv paus ntawm kev noj zaubmov ntawm tus menyuam mos ntawm ib xyoos yuav tsum yog porridge - mov, pob kws, buckwheat, oatmeal thiab lwm yam. Lub caij no, hauv nws cov khoom noj yuav tsum muaj xws li nqaij tais, piv txwv, kua nplaum, nqaij npua los yog cutlet steamed, nqaij qaib los yog quail qe, nplooj siab thiab qaub-mis nyuj khoom.

Ib feem ntawm cov ntawv qhia txhua txhua hnub ntawm crumbs yuav tsum coj li txiv hmab txiv ntoo thiab zaub - tshiab los yog steamed. Nyob rau lub caij ntuj sov, yuav muab ntau ntxiv, tiam sis, tsis txhob noj ntau ntau hauv cov txiv tsawb, txiv hmab txiv ntoo thiab ntau yam txiv ntoo - qhov no tuaj yeem ua mob rau tus menyuam lub plab zom mov lossis ua kom muaj kev tsis haum. Cov txiv hmab txiv ntoo, xws li kiwi, papaya los yog cov txiv hmab txiv ntoo, thaum lub hnub nyoog no feem ntau tsis zoo dua.

Tag nrho cov khoom noj uas muab rau tus me nyuam hauv ib xyoos yuav tsum muaj ib hom kua ncoo zoo ib yam. Txawm li cas los xij, yog lub crumb muaj cov hniav txaus, nws yuav tsum maj mam muaj cov qe me thiab cov pob, kom tus me nyuam pib tshwm cov txuj ci. Nrog rau kev noj zaub mov kom zoo, ib nrab thiab ib nrab xyoo cov menyuam yaus yuav tsum muaj qhov kev txawj txaus no.

Raws li txoj cai, cov tub hluas thiab cov ntxhais uas nyuam qhuav hloov ib xyoos, noj 4 zaug ib hnub twg. Txawm li cas los xij, muaj cov menyuam yaus uas yuav tsum tau pub rau noj 5 lossis 6 zaus ntawm ib hnub. Nyob rau hauv txhua rooj plaub, tag nrho cov nqi consumed dovadovikom zaub mov yuav tsum txog 1200 ml. Nrog rau plaub pluas noj txhua hnub, qhov no yuav tsum yog li ntawm 35% ntawm cov khoom noj txhua hnub, noj tshais thiab noj hmo - rau 25%, thiab rau cov khoom noj txom ncauj - tsuas yog li 15%.

Koj tuaj yeem pub ib tug me nyuam muaj ib xyoos - kev xaiv zaub mov

Cov niam txiv feem ntau yog cov lus nug, seb yuav pub ib tug me nyuam muaj ib xyoos rau noj pluas tshais lossis noj hmo, thiab rau hmo ntawd. Hauv kev txiav txim siab tsis khib koj lub hlwb, nws txaus yog siv ib qho ntawm cov kev xaiv nram no rau cov ntawv qhia txhua hnub:

• Rau pluas tshais, tus me nyuam tuaj yeem pub muaj nplej, oatmeal, semolina, buckwheat, pob kws los yog ib lub cereal porridge ntawm mis nyuj, nrog rau lub ncuav. Yog tias xav tau, tus me nyuam muaj peev xwm haus tau dej qab zib tsis muaj zog;
• Noj sus rau ib tus me nyuam muaj hnub nyoog ib nrab yog yuav tsum muaj cov tais diav thawj zaug thiab zaum ob. Rau nws, borscht los yog zaub qhwv kua zaub ntawm nqaij qaib broth, ntau yam kua zaub-mashed qos yaj ywm, raws li tau zoo raws li nqaij qaib los yog ntses nqaijballs nrog ntiav vermicelli, nqaij soufflé thiab lwm yam zoo li cov tais diav;
• rau cov khoom noj txom ncauj zoo tshaj plaws rau cov menyuam yaus yogurt los yog tsev cheese, mis pudding, nrog rau cov kab casserole lossis txiv hmab txiv ntoo;
• noj hmo yuav tsum tau yooj yim txaus. Zoo heev, yog thaum lub sijhawm no tus me nyuam yuav tau txais ib qho khoom noj khoom haus, ib qho tshuaj tsw qab los yog pudding. Yog tias tsim nyog, koj tuaj yeem muab koj lub khob ntawm kefir los yog mis nyuj rau ib hmos.

Peb cia siab tias cov tswv yim xaiv yuav pab koj txiav txim siab seb yuav ua li cas thiaj li pub tau noj ib tus me nyuam ib xyoos, kom nws loj hlob zoo thiab muaj kev noj qab haus huv thiab ua tiav ntawm lub cev thiab sab kev txawj ntse.