Txhawm rau tshem ntawm cov hnyav ntau tshaj yam tsis muaj mob rau kev noj qab haus huv, koj yuav tsum ua tib zoo xaiv cov pluas noj uas yog balanced. Ntawm txhua yam koj tuaj yeem hais txog cov zaub mov Mediterranean, uas tsis yog tsuas pub koj poob phaus ntxiv xwb, tab sis kuj txo qhov teeb meem ntawm ntau yam teeb meem kev noj qab haus huv.
Zaub mov txawv thiab cov khoom noj ntawm Mediterranean khoom noj
Ib txoj kev poob phaus nws muaj nws cov hauv paus ntsiab lus, uas lawv tau txais, kev noj haus no tsis muaj qhov tshwj:
- Rau tshais koj xav tau carbohydrates, uas yuav muab lub zog rau hnub ntawd, tab sis noj hmo yuav tsum yooj yim thiab muaj cov proteins thiab zaub.
- Txhua hnub ntawm cov zaub yog tsawg kawg yog 1 kg, ob leeg nyob rau hauv raw thiab nyob rau hauv daim ntawv no.
- Ntxiv rau qhov peb lub pluas noj loj, nws yuav tsum tau ntxiv ob peb hom khoom noj khoom haus ntawm cov zaub mov Mediterranean rau ib lub lim tiam, rau cov txiv hmab txiv ntoo, txiv hmab txiv ntoo, txiv mis nyuj, yogurt, txiv laum huab xeeb thiab carrots haum.
- Cov kua nruab nrog cev txhua hnub yog 7-8 st. lim dej. Nws yog ib qho tseem ceeb rau haus ib zaug ib zaug ua ntej noj mov, uas yuav txaus siab rau kev tshaib kev nqhis.
- Los ntawm lawv cov khoom noj haus yuav tsum muab tshem tawm cov khoom noj ua kom zoo, cov mis nyuj, cov khoom noj ceev thiab lwm yam zaub mov muaj teeb meem rau daim duab.
Cov zaub mov ntawm Mediterranean noj rau qhov poob phaus yog raws li cov khoom noj khoom haus hauv. Nyob rau hauv qab no muaj cov khoom uas yuav tsum tau muab tso rau hauv koj cov khoom noj txhua txhua hnub. Lawv muaj cov kab mob carbohydrates, xws li cereal, pasta thiab qhob cij los ntawm hmoov nplej dawb. Txawm tias nyob rau hauv txhua txhua hnub koj yuav tsum muaj cov txiv roj roj, txiv ntseej, zaub, txiv hmab txiv ntoo, tshuaj ntsuab thiab tshuaj lom. Nyob rau theem tom ntej no muaj cov khoom uas cia koj mus haus tsis ntau tshaj peb zaug ib lub lim tiam. Cov pab pawg no muaj xws li ntses, nqaij ntshiv thiab nqaij nyuj-kua mis. Rau sab saum toj ntawm cov khoom noj khoom haus yog cov khoom noj uas tau noj ib zaug ib lub lim tiam: cov nqaij liab, khoom qab zib, pastries, qos yaj ywm, mov thiab butter.
Ntxiv nrog rau cov zaub mov rau ib lub lim tiam ntawm Mediterranean noj cov zaub mov, nws tseem yog tsim nyog los ua zaub mov txawv uas yuav ua rau cov zaub mov qab.
Eggplant yob
Ib tug kuj zoo kawg thiab appetizer, uas yuav decorate ob hnub thiab festive lub rooj.
Cov khoom xyaw:
- eggplant - 2 pieces;
- txiv lws suav - 3 daim;
- feta - 120 g;
- txiv ntseej roj - 1 tbsp. diav;
- Walnuts - 75 g;
- parsley thiab roj rau frying.
Npaj
Eggplants ntxuav thiab txiav mus rau hauv paib nrog ib tug tuab ntawm 5 mm. Hauv ib lub lauj kaub, muab cov roj thiab kub rau lub txiv lauj kaub rau 2 feeb. ntawm txhua sab. Muab lawv tso rau ntawv so. Tshem txiv lws txiv los ntawm cov txiv lws suav, thiab tom qab ntawd txiav qhov sis plawv nrog tuab qhwv. Siv lub tshuab, ua rau cheese nrog txiv ntseej roj thiab cov zaub ntsuab. Yog li ntawd, ntau homogeneous taub hau yuav tsum tau txais. Rau txhua daim, muab 1 teaspoon ntawm loj, lws suav daim thiab txiv ntoo, thiab ces yob lub qaws.
Omelette nrog txiv lws suav
Ib qho kev xaiv zoo rau kev noj tshais, vim hais tias cov zaub mov yog hearty thiab heev six.
Cov khoom xyaw:
- qe - 3 daim;
- txiv lws suav - 3 pcs;
- mis nyuj - 100 ml;
- oregano - 1 teaspoon;
- basil - 1 teaspoon;
- olive roj - 20 ml;
- zaub, ntsev thiab kua txob.
Npaj
Nyob rau hauv ib lub lauj kaub khov, tshav kub thiab fry lws suav pieces txiav rau hauv slices nrog basil rau nws rau 5 feeb. Cais, tuav lub qe nrog rau mis nyuj, thiab tom qab ntawd, mus rau sib tov tau, muab cov txuj lom, ntsev thiab chopped zaub ntsuab. Lub qe ntub sib tov rau hauv lub lauj kaub, kaw lub hau thiab kib rau tsib feeb.
Txiv duaj pudding
Ib qab khoom qab zib, uas lovers sweeties. Cov khoom muaj tshuaj yog txaus rau 4 qhov.
Cov khoom xyaw:
- peaches - 300 g;
- cornstarch - 1 yam khoom;
- roj-50 g;
- piam thaj - 0.5 tbsp. + 2.5 tbsp. dais;
- qe - 1 daim;
- mis nyuj - 0,5 yam khoom;
- qaub cream - 2 tbsp. dais;
- hmoov nplej - 2/3 yam khoom;
- ci hmoov - 1 teaspoon.
Npaj
Peaches txiav mus rau hauv me me cubes, ntxiv mus rau lawv 2.5 st. dia suab thaj thiab starch. Muab rau me me hluav taws thiab coj mus rau ib tug boil, stirring. Cais, rub lub butter nrog piam thaj, thiab ces, mus rau lub loj tau txais, xa lub qe, mis nyuj, hmoov thiab qaub cream. Sib tov kom txog thaum tsis hnav. Nyob rau hauv lub molds, muab lub txhaws thiab ncuav nws mus rau hauv lub batter. Noj nyob rau hauv qhov cub rau ib nrab ib teev.
Cov zaub mov noj zaub mov: