Peb paub ntau txoj kev ntawm qhov poob, uas yog raws li cov cai sib txawv, xam rau ntau lub sij hawm, muaj kev tshaj lij thiab kev ua zoo li cas. Cov zaub mov, pleev xim rau hnub, tso cai rau txhua tus xav ua raws li cov tswv yim ntawm cov zaub mov tsis muaj teeb meem thiab poob phaus.
Peb xav kom muab cov khoom noj kom phom sij rau hnub poob, xam rau ib lub lim tiam. Nyob rau thawj hnub, lub cev ntxuav, thiab mam li maj mam ntxiv cov khoom, uas tso cai rau koj ua tiav qhov tsim nyog caloric kom tsawg. Nyob rau hauv cov ntawv qhia zaub mov feem seem yog 200 g.
Kev noj haus los ntawm cov hnub ntawm lub lim tiam
Hnub # 1
Sawv ntxov: 125 grams zaub nyias (hnav khaub ncaws - yogurt), ib nkawm bran toast nrog butter.
Noj su: 65 g tsev cheese 0%, 125 g txiv hmab txiv ntoo nyias thiab ob peb nqaij toan nrog butter.
Khoom txom ncauj: 1 tbsp. kefir, 155 grams ntawm tsev cheese thiab ob peb apples.
Noj hmo: 60 gram ntawm oatmeal los ntawm zaub thiab unsweetened tshuaj yej.
Hnub # 2
Sawv ntxov: Pob zeb toast nrog butter thiab kas fes nrog mis nyuj 0%.
Noj su: ib nrab ntawm cov qos yaj ywm nyob rau hauv ib tug Uniform nrog butter thiab 155 grams zaub zaub xam lav.
Khoom txom ncauj: tshuaj yej muaj roj tsawg thiab me ntsis zib mu.
Noj hmo: ib feem ntawm nqaij qaib cutlets, steamed, thiab ib feem ntawm stewed zaub, thiab zoo li compote.
Hnub # 3
Sawv ntxov: Pob zeb ci thiab kas fes.
Noj su: zaub kua zaub.
Khoom txom ncauj: ob peb carrots.
Noj hmo: 155 grams taum thiab zaub xam lav los ntawm zaub, ib qho kev pab ntawm Brussels sprouts thiab 1 tbsp. kua txiv lws suav.
Hnub # 4
Sawv ntxov: raws li hnub ntawm hnub 1.
Noj su: ib feem ntawm zaub xam lav los ntawm qos thiab dos, ib khub qe thiab 1 tbsp. kua txiv lws suav.
Khoom txom ncauj: tshuaj yej nrog mis nyuj muaj roj tsawg thiab 50 g ntawm crackers.
Pluas Hmo: 255 grams zaub nyias zaub nrog zaub.
Hnub # 5
Sawv ntxov: raws li nyob rau hnub twg hnub 3.
Noj su: ib nrab ntawm cov qos yaj ywm nyob rau hauv ib tug Uniform nrog butter thiab ib tug zaub xam lav ntawm zaub.
Khoom txom ncauj: ib qho av ntawm cov txiv ntseej thiab cov txiv hmab txiv ntoo qhuav .
Noj hmo: 150 grams ntawm porridge nrog zaub.
Hnub # 6
Sawv ntxov: 100 g carrots thiab 50 grams tsawg rog.
Noj su: 400 g ntawm boiled fillet, 100 g ntawm stewed cabbage thiab 150 g ntawm zaub zaub xam lav.
Khoom txom ncauj: pear.
Noj hmo: ib feem ntawm stewed zaub thiab 50 g ntawm tshiab pancakes.
Hnub # 7
Sawv ntxov: raws li hnub ntawm hnub 2.
Noj sus: raws li hnub ntawm hnub 2.
Khoom txom ncauj: 60 g ntawm cov txiv hmab txiv ntoo qhuav.
Noj hmo: 100 g ntawm tws taum nrog qej thiab ib feem ntawm lean ntses.
Lub hauv paus ntsiab lus ntawm kev noj haus rau hnub yog los soj ntsuam cov zaub mov thiab tsis tsiv lub hnub sib.