Cov me nyuam hnub nyoog kawm ntawv xav tau zaub mov kom tsim nyog thiab muaj txiaj ntsig, vim ntxiv rau kev loj hlob ntawm lub cev, lawv niaj hnub cuam tshuam nrog kev ntxhov siab thiab lub cev. Nrog kev pabcuam ntawm kev noj zaub mov kom zoo, koj tuaj yeem pab cov tub ntxhais kawm txhim kho kev noj qab haus huv, txhim kho sai sai thiab txhim kho kev nco.
Cov Lus Qhia
Kauj ruam 1
Kev noj zaub mov zoo ntawm cov menyuam yaus txhais tau tias muaj nyob hauv cov zaub mov ntawm cov protein, cov rog thiab carbohydrates hauv qhov tseeb. Nws yog ib qho tsim nyog yuav tsum tau them sai sai rau cov khoom xyaw protein, txij li cov protein xav tau rau kev loj hlob ntawm lub cev. Cov zaub mov noj yuav tsum muaj cov khoom noj siv mis, nqaij, ntses, qe, tshuaj ntsuab, txiv hmab txiv ntoo thiab zaub tshiab.
Kauj ruam 2
Muab cov khoom noj uas muaj carbohydrate-rau koj tus menyuam noj ua tshais. Piv txwv li, cereals (oatmeal, buckwheat). Txhawm rau ntxiv ntau yam, hloov pauv khoom noj khoom haus nrog cov khoom noj muaj protein thiab khoom noj siv mis. Pancakes nrog tsev cheese, pancakes, cheesecakes lossis ib qho omelet nrog zaub yuav ua.
Kauj ruam 3
Ua cov tshuaj yej (xim dub lossis ntsuab, koj tuaj yeem ntxiv mis nyuj), cocoa lossis compote los ntawm cov txiv ntseej thiab txiv hmab txiv ntoo ua kua rau noj tshais. Lub luag haujlwm tseem ceeb ntawm pluas tshais thaum sawv ntxov yog los muab cov tub ntxhais hluas lub zog txaus rau chav kawm, tab sis tsis txhob tsim qhov kev xav ntawm qhov hnyav thiab saib xyuas tsis pub dhau.
Kauj ruam 4
Qhov thib ob, lub siab ntxiv, tshais yog feem ntau tau txais los ntawm tub ntxhais kawm ntawv hauv tsev kawm. Yog tias muaj kev xaiv nyob hauv chav noj mov, sab laj nrog koj tus menyuam ua ntej qhov twg yog qhov zoo tshaj. Ib qho kev xaiv zoo tshaj plaws yog nqaij cutlet nrog ib sab zaub mov (pasta, buckwheat) thiab zaub xam lav ntawm zaub tshiab.
Kauj ruam 5
Yog tias koj tsis tuaj yeem noj khoom tom tsev kawm ntawv, muab ib pob khoom me me rau me nyuam noj. Qhov no tuaj yeem suav cov txiv hmab txiv ntoo, ua mov ci, nyuaj ntawm cov qhaub cij cheese, thiab dej. Nws zoo dua los ntim cov zaub mov hauv cov thawv ntim khoom noj tshwj xeeb.
Kauj Ruam 6
Noj su yog lub caij uas tau noj mov. Sim ua kom koj tus menyuam muaj qhov kev kawm thib ib, thib ob, thiab peb. Raws li thawj chav kawm, ib qho kev xaiv zoo yog kua zaub lossis kua zaub (nqaij lossis zaub). Kua zaub yog qhov tseem ceeb rau lub cev loj hlob, vim tias lawv muaj ntsev thiab tshuaj rho tawm rau kev ua haujlwm ntawm lub plab.
Kauj Ruam 7
Qhov thib ob chav kawm ntawm noj su tuaj yeem yog ntses los yog nqaij nrog lwm sab zaub thiab zaub. Tseg cov khoom qab zib rau xaiv los ntawm tus menyuam kawm ntawv nws tus kheej.
Kauj ruam 8
Npaj ib qho khoom txom ncauj thaum yav tav su (khoom txom ncauj me me) rau koj tus menyuam thaum nruab hnub noj su thiab hmo. Qhov no tuaj yeem yog cov kua mis yogurt, qhaub cij, txiv mab txiv ntoo, lossis mis nyuj.
Kauj Ruam 9
Muab lub teeb me rau noj hmo. Cov kev xaiv zoo yog: nthee qe, tsev cheese nrog txiv hmab txiv ntoo, nqaij qaib lossis ntses nrog zaub zaub.
Kauj ruam 10
Sim tshem tawm lossis txo koj tus menyuam kev noj cov zaub mov yooj yim, cov khoom noj ceev, thiab dej qab zib.
