Tej zaum, ntau tus poj niam xav tau lawv tus kheej ntawm kev noj haus zoo li ua ntej Xyoo Tshiab raws li ib txwm ua kev coj cwj pwm ntawm ib tsob ntoo Christmas. Zoo, koj tuaj yeem poob phaus los ntawm Lub Xyoo Tshiab - txawm tias Lub Kaum Ob Hlis Ntuj tseem tabtom tawm ntawm lub sijhawm nrog nws cov ntiv tes ntawm lub tsho. Kev noj haus rau Xyoo Tshiab, uas peb muab rau koj, yog muag thiab maj. Nws yog tsim rau peb lub lis piam, nyob hauv txhua yam uas koj yuav poob ntawm 0.5 mus rau 1 kg ntawm qhov hnyav. Yog li, los ntawm Xyoo Tshiab koj yuav muaj peev xwm poob phaus los ntawm tsawg kawg yog ib thiab ib nrab kilograms - tej zaum ib nthwv dej txaus los yuav koj tus kheej ib qho tshiab hnav los yog ib ce rau me dua.
1 lub lim tiam
Hnub Monday
Noj tshais: ib daim ntawm rye qhob nrog ib tug tablespoon ntawm mos margarine thiab ib tug tablespoon ntawm zib mu + ib khob kua txiv hmab txiv ntoo + kasfes lossis tshuaj yej.
Noj tshais ob: yoghurt 2% rog + 10 txiv hmab txiv ntoo.
Noj su: ib feem ntawm cov kua txob qab zib cov khoom ua si nrog curd cheese 2.2% cov roj muaj roj + zaub xam lav ntawm qaub qaug, carrots, kua txob qab zib + ib daim ntawm rye qhob cij.
Khoom txom ncauj: ib tug txiv kab ntxwv.
Noj hmo: tuna hauv roj los yog dej (cov zaub mov hauv kaus poom) + ib feem ntawm cov zaub qhwv zaub ntsuab nrog ib diav ntawm pomegranate noob.
Tuesday
Noj tshais: qhob cij lo nrog cov noob hnav + dib npauj npaim ua ntej 3% roj + kasfes lossis tshuaj yej.
Qhov thib ob noj tshais: ib khob txiv hmab txiv ntoo txiv ntoo + ob lub rye crackers.
Noj su: ib feem ntawm baked salmon + ib qho kev noj zaub ntsuab nyias.
Noj su thaum tav su: kiwi.
Noj hmo: yoghurt 2% rog + ib feem ntawm hau ntses qus.
Hnub Wednesday
Pluas tshais: ib khob mis nyuj 2% + ob lub txiv + 3 diav piam nplej + kasfes lossis tshuaj yej.
Noj tshais ob: txiv kab ntxwv.
Noj su: ib feem ntawm cov zaub qhwv zaub mov nrog mov nplej + ob diav ntawm tsev cheese 2.2% rog cov khoom + ib daim ntawm rye qhob cij.
Khoom txom ncauj: yogurt 2% rog + ob qaug qoob loo.
Noj hmo: omelet los ntawm ob lub qe, lws suav thiab kua txob qab zib + ib qho khoom noj nyias los ntawm cov zaub uas muaj caij nyoog + ib daim ntawm rye qhob cij.
Hnub Thursday
Noj tshais: toast + ib khob kua txiv hmab txiv ntoo + kasfes lossis tshuaj yej.
Qhov thib ob pluas tshais: yoghurt 2% rog cov ntsiab lus nrog ib tug tablespoon ntawm sunflower noob thiab ib tug teaspoon ntawm zib mu.
Noj su: ib feem ntawm ci tenderloin + ib qho kev noj haus ntawm cov zaub qhwv nrog zaub pob thiab carrots.
Noj su thaum tav su: 10 pob txiv hmab txiv ntoo.
Noj hmo: rusk los ntawm bran qhob cij, lws suav, oregano, ob dia ntawm tsev cheese 2.2% rog, plaub olives.
Hnub vas Xuv
Pluas tshais: plaub khob nplaum nplaum + ob diav ntim pasta 3% roj + kas fes lossis tshuaj yej.
Qhov thib ob tshais: kua.
Noj su: ib qho khoom noj qos yaj ywm, braised ua ke nrog zucchini thiab eggplant + ob dia ntawm tsev cheese 2.2% rog.
Khoom txom ncauj: yoghurt 2% + ib nrab txiv tsawb.
Noj hmo: ib feem ntawm ci nceb noj + ib qho kev pab zaub ntsuab nrog balsamic vinegar.
Hnub vas xaum
Noj tshais: toast + ib khob mis nyuj hlaub 1.5% rog + kasfes lossis tshuaj yej.
Qhov thib ob noj tshais: ob lub ncuav qab zib tsis muaj suab thaj.
Noj su: ib cutlet los ntawm cov nqaij qaib ntxhw + ib feem ntawm cov zaub qhob noom xim kasfes + ob lub hau uas muaj hau qos yaj ywm.
Noj su yav tav su: kua + 10 berries ntawm txiv hmab txiv ntoo.
Noj hmo: yoghurt 2% rog nrog ib tug teaspoon ntawm zib mu thiab ib diav ntawm crushed neeg rau.
Hnub Sunday
Noj tshais: ib khob mis nyuj hlaub 1.5% rog + ob lub hwj txwv + 3 diav ntim cov nplej + kasfes lossis tshuaj yej.
Qhov thib ob tshais: kua.
Noj su: ci chop + ua lettuce nrog zaub pob thiab carrots + 30 grams brynza.
Khoom txom ncauj: ib daig (100 grams) cov ncuav mog qab zib nrog tsev cheese 2.2% rog.
Noj hmo: toast + ib khob mis nyuj hlaub 1.5% rog.
2nd lub lim tiam
Hnub Monday
Noj tshais: ib khob mis nyuj 1.5% roj cov khoom + plaub diav cereal coarse + kasfes lossis tshuaj yej.
Ob tshais noj tshais: peb qaug qoob loo + peb khoom noj.
Noj su: ib qho khoom noj uas muaj khoom noj mov + ob diav hauv tsev cheese 2.2% rog.
Khoom txom ncauj: yoghurt 2% rog + kiwi.
Noj hmo: ib feem ntawm boiled los yog baked cws + ib feem ntawm cov zaub qhwv zaub spinach + ib daim ntawm rye qhob cij.
Tuesday
Noj tshais: qhob cij lo nrog cov noob hnav + dib npauj npaim ua ntej 3% roj + kasfes lossis tshuaj yej.
Qhov thib ob pluas tshais: txiv tsawb.
Noj su: yog ib feem ntawm daim nplooj siab + ib feem ntawm cov kua qaub taub hau + ib daim ntawm rye qhob cij.
Noj su thaum tav su: ua kua.
Noj hmo: ob nrab qos yaj ywm ci nrog daim tawv nqaij + ib tug tablespoon curd pasta 3% rog khoom + ib tug zaub xam lav ntawm lws suav thiab dib.
Hnub Wednesday
Pluas tshais: ib qho chaw sib txig sib npaug + ib khob mis nyuj 1.5% roj + kasfes lossis tshuaj yej.
Ob tshais noj haus: kiwi.
Noj su: ib qho me me ntsuab peas + ib feem (30 grams) ntawm brynza + ib daim ntawm rye qhob cij.
Cov khoom noj txom ncauj tom qab: kua + yogurt 2% rog.
Noj hmo: hau qaub hau + noj ib lub txiv lws nrog carrots thiab dib + ob diav ntawm tsev cheese 2.2% rog.
Hnub Thursday
Noj tshais: ib khob kua txiv hmab txiv ntoo + peb rye crumbs + kasfes lossis tshuaj yej.
Noj tshais ob: yoghurt 2% rog + peb walnuts.
Noj su: ib feem ntawm cov nqaij qaib + ib qho ua zaub qhwv noj zaub lossis zaub paj.
Khoom txom ncauj: txiv tsawb.
Noj hmo: kua zaub qhob nplej + txiv lws suav + plaub cov txiv ntseej + ob lub ncuav ntawm poom kua zaub 2.2% rog.
Hnub vas Xuv
Pluas tshais: ib diav ntawm curd pasta 3% roj cov zaub + ib khob mis nyuj 1.5% rog khoom + ib daim ntawm rye qhob cij + kas fes lossis tshuaj yej.
Second tshais: pear.
Noj su: ib feem ntawm cov hmoov txhuv nplej ntses nrog cov khoom noj + kev noj zaub ntsuab.
Khoom txom ncauj: yogurt 2% rog + kua.
Noj hmo: ib feem ntawm ci nceb noj + ib qho khoom noj cov zaub txhwb qaib + parmesan cheese.
Hnub vas xaum
Noj tshais: ib daim ntawm rye qhob nrog ib tug tablespoon ntawm mos margarine thiab ib tug tablespoon ntawm jam lossis zib mu + ib khob mis nyuj 1.5% rog + kas fes los yog tshuaj yej.
Ob tshais noj haus: ob lub pob zeb tawg pleb nplai + ob daig ntawm lub tsev cheese 2.2% rog.
Noj su: ib qho kev pab ntawm sardines + ib qho noj ntsuab nyias + ib daim khob cij nrog bran.
Noj su thaum tav su: txiv kab ntxwv.
Noj hmo: yoghurt 2% rog cov ntsiab lus nrog peb dia txiv hmab txiv ntoo + kua.
Hnub Sunday
Pluas tshais: mos-hau qaub hau + ib daim khob cij nrog bran + ib khob mis nyuj 1.5% roj + kasfes lossis tshuaj yej.
Ob tshais noj haus: kiwi.
Noj su: ib feem ntawm macaroni los ntawm hmoov nplej sib xyaw nrog forcemeat, plaub rooj diav ntawm ntses thiab ob dia grated cheese + ib feem ntawm spinach zaub xam lav + ob diav ntawm qhob nplej.
Khoom txom ncauj: yogurt 2% rog + kua.
Noj hmo: tuna hauv cov roj los yog dej (cov zaub mov hauv kaus poom) + ib feem ntawm cov zaub qhwv qab zib nrog ib diav ntawm pomegranate noob.
3 lub lim tiam
Hnub Monday
Noj tshais: ib khob mis nyuj hlaub 1.5% rog cov khoom + toast + kasfes lossis tshuaj yej.
Qhov thib ob tshais: kua.
Noj su: ib qho taum ntsuab taum + ib daim khob cij nrog bran + plaub olives + ob diav ntawm tsev cheese 2.2% rog.
Khoom txom ncauj: yoghurt 2% rog + kiwi.
Noj hmo: ob lub me me qaib shashlik sticks + ib qho kev pab ntawm ntsuab zaub xam lav.
Tuesday
Noj tshais: ib daim ntawm rye qhob nrog ib tug tablespoon ntawm mos margarine thiab ib tug tablespoon ntawm jam lossis zib mu + ib khob kua txiv kab ntxwv + kasfes lossis tshuaj yej.
Noj tshais ob: yoghurt 2% rog + tsib tonsils.
Noj su: ib feem ntawm nqaij nyug nyob rau hauv butter-txiv qaub ntses nrog zucchini + ib feem ntawm boiled mov.
Noj su thaum tav su: ua kua.
Noj hmo: yoghurt 2% rog nrog ib tug tablespoon ntawm sunflower noob thiab ib tug teaspoon ntawm zib mu.
Hnub Wednesday
Tshais: plaub tablespoons wholemeal cereals + ib khob ntawm mis nyuj 1.5% rog + kasfes lossis tshuaj yej.
Noj tshais ob: txiv kab ntxwv.
Noj su: ib qho taum dub-eyed taum + ib daim khob cij nrog bran + plaub cov txiv ntseej + ob rab diav ntim hauv tsev cheese 2.2% rog.
Khoom txom ncauj: peb qaug qoob loo + cov kua mis nyeem qaub yog 2% rog.
Noj hmo: tuna hauv roj los yog dej (cov zaub mov hauv kaus poom) + ib feem ntawm cov zaub qhwv zaub ntsuab nrog ib diav ntawm pomegranate noob.
Hnub Thursday
Noj tshais: ib khob kua txiv hmab txiv ntoo + ob lub ncuav qab zib nrog cereals + kasfes lossis tshuaj yej.
Qhov noj tshais thib ob: ob lub qhob cij los ntawm ib pluag mov sib tsoo + sib rooj diav ntawm curd paste 3% cov roj cov ntsiab lus.
Noj su: ib feem ntawm cov khoom noj qaib cov txwv qaib ntxhw + ib feem ntawm cov kua txob qab zib qab nrog zucchini + ib daim khob cij nrog xua kua.
Noj su thaum tav su: txiv kab ntxwv.
Noj hmo: hau qe + ob diav ntawm lub tsev cheese 2.2% roj cov zaub + ib feem ntawm lettuce nrog cov zaub qhwv thiab carrots + ib daim khob cij nrog bran.
Hnub vas Xuv
Noj tshais: ib daim ntawm rye qhob cij + ib diav ntawm curd pasta 3% rog + ib khob mis nyuj 1.5% rog + kasfes lossis tshuaj yej.
Second tshais: pear.
Noj su: ib qho khoom noj (qoob tis) ntawm qos yaj ywm ci hauv qhov cub nrog txiv ntseej roj thiab txiv kab ntxwv qaub + 200 g ntawm cov zaub qhaub cij + ib qho khoom noj qab zib nyias + + 2 tablespoons ntawm tsev cheese 2.2% rog.
Khoom txom ncauj: yogurt 2% rog + kua.
Noj hmo: ib qho chaw ntawm spinach zaub xam lav, ob dia ntawm crushed neeg rau, ob dia ntawm pomegranate noob thiab ob dia ntawm pressed tsev cheese 2.2% rog.
Hnub vas xaum
Noj tshais: ib daim ntawm rye qhob nrog ib tug tablespoon ntawm mos margarine thiab ib tug tablespoon ntawm jam lossis zib mu + ib khob mis nyuj 1.5% rog + kas fes los yog tshuaj yej.
Qhov noj tshais thib ob: ob lub qhob cij los ntawm ib pluag mov sib tsoo + sib rooj diav ntawm curd paste 3% cov roj cov ntsiab lus.
Noj su: ib feem ntawm cov nplauv mog qab zib + ib qho kev noj zaub ntsuab nyias + ib daim khob cij nrog bran.
Noj su thaum tav su: txiv kab ntxwv.
Noj hmo: kua zaub qhob nplej + txiv lws suav + plaub cov txiv ntseej + ob lub ncuav ntawm poom kua zaub 2.2% rog.
Hnub Sunday
Pluas tshais: ib qho chaw sib txig sib npaug + ib khob mis nyuj 1.5% roj + kasfes lossis tshuaj yej.
Ob tshais noj haus: kiwi.
Noj su: ib qho nqaij ntawm cov nqaij qaib + ib qho lathuce nrog zaub qhwv thiab carrots + ib daim khob cij nrog xua kua.
Khoom txom ncauj: yogurt 2% + kua.
Noj hmo: Toast + nyias ntawm lws suav thiab dib.
Peb cia siab tias qhov kev noj haus no yuav pab koj saib ntawm xyoo tshiab lub tswv yim thaum koj ua npau suav txog nws. Peb xav koj lub xyoo zoo siab!