Ntsuas cov zaub mov poob qis

Rau qhov poob phaus, nws yog ib qho tseem ceeb uas cov ntawv qhia txhua hnub yog qhov ntsuas, qhov no yog qhov koj poob phaus thiab tsis ua kom raug mob rau koj lub cev.

Ob peb theem pib rau cov txheej txheem nplua nuj rau lub lim tiam:

1. Rau qhov hnyav thiab ua haujlwm ntawm lub cev, nws yuav tsum haus dej haus tsawg kawg yog 2 liv dej txhua hnub.
2. Xaiv cov khoom noj uas muaj roj tsawg.
3. Nco ntsoov noj tshais, vim koj yuav tau txais lub zog rau hnub ntawd.
4. Tshem tawm cov khoom qab zib, hmoov nplej thiab kas fes ntawm koj cov khoom noj , nrog rau cov khoom noj ceev, dej qab ntsev, kua ntsw thiab lwm yam zaub mov muaj teeb meem.
5. Qhov tsawg kawg nkaus ntawm cov calorie ntau ntau uas yuav tsum tau muaj nyob hauv cov khoom noj uas muaj kuas meej yog 1200.
6. Noj mov tsis tu ncua, zoo tshaj plaws - txhua 3 teev. Yog li koj yuav tsis xav tias tshaib plab. Nws tseem ceeb heev tsis npaum li cas, tab sis feem ntau koj yuav noj.
7. Qhov nyhav ntawm txhua qhov kev pab yuav tsum tsis pub tshaj 400 g.
8. Cov pluas noj kawg yuav tsum yog 3 teev ua ntej yuav mus pw.

Qauv ntsuas zaub mov noj

Rau tshais koj tuaj yeem xaiv:

1. Ib feem ntawm cov rog tsawg thiab 2 khob zaub mov me me.
2. Ib khob mis nyuj uas muaj roj tsawg thiab croutons.
3. Ib khob mis nyuj nrog koj niam.
4. Xaiv tshais thib ob:
5. Kua txiv tsis muaj qab zib.
6. 2 txhua yam txiv hmab txiv ntoo.

Piv txwv ntawm kev noj su zaub mov:

1. Ib feem ntawm cov roj tsawg, cov zaub ntug hauv paus zaub thiab ib feem me me ntawm macaroni los ntawm hom qoob mog ntau yam.
2. Lub ncuav mog qab zib me me, zaub xam lav uas muaj peev xwm ua tiav nrog roj txiv roj.
3. Ci qos yaj ywm, eggplants thiab txiv lws suav nyob rau hauv qhov cub, sprinkle lawv nrog ib tug me me ntawm cheese.
4. Ib qho me me ntawm cov nqaij rog tsis rog, noj cov qos yaj ywm, zaub ntug hauv paus thiab hlais nqaij ntses.

Rau noj hmo, koj tuaj yeem noj tau:

1. Flakes nrog mis.
2. Kua mis nyeem qaub, 2 crumbs thiab ob peb ceev.
3. Ib qho me me ntawm cov nqaij npua, kua txiv lws suav, roj tsawg thiab cov cheese.

Koj tuaj yeem, raws li qhov piv txwv xav, tsim koj cov zaub mov ntawm xuas khoom noj rau qhov hnyav, yog li koj yuav ua tiav qhov kev ntshaw. Pub rau me ntsis pampered nrog cov khoom qab zib, tiam sis tsis ntau tshaj 70 kcal. Kom ua kom yooj yim dua rau koj ua ib qho zaub mov, siv cov lus teb nram qab no ntawm cov khoom tsim nyog rau txhua pluas:

1. Cov protein yuav tsum yog 40-100 g. Qhov no yuav ua tau nqaij ntshiv, piv txwv li, nqaij qaib, nrog rau cov ntses, nqaij nruab deg thiab qe.
2. Feem ntau cov carbohydrates yuav tsum yog 50-120 g. Piv txwv li, cov cereal thiab cov qhob cij pwm tseem.
3. Tshaj tawm ntawm 100 mus rau 150 g. Qhov no yuav ua tau carrots, dos, qis los sis celery.