Noj Peb-hnub Rau Lub Plab Tiaj Tiaj

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Txhua tus poj niam xav ua qhov tsis tsim nyog. Ib txwm muaj ob peb phaus ntxiv uas thab koj, thiab qhov tsis zoo yog tias lawv feem ntau pom ntawm lub plab.

Yog vim li cas peb muab koj txoj kev sai thiab yooj yim kom tau txais hauv cov duab hauv tsuas yog peb hnub.

Txhua hnub ntawm kev noj haus koj yuav tsum noj 6 pluas mov ntawm zaub mov noj, uas tsawg dua 100 gram yuav tsum yog cov khoom ua nplej - txhawm rau kom tau txais cov zaub mov zoo.

Cov zaub mov noj txhua hnub kuj suav nrog 3 khob mis lossis muaj sib npaug ntawm cov khoom noj siv mis, 2-3 khob txiv hmab txiv ntoo thiab tib cov zaub.

Noj peb-hnub tseem muaj cov protein tsis muaj roj thiab noj qab nyob zoo rau lub cev, uas yuav tsum ua kom txog 25-35 feem pua ntawm tag nrho cov caloric kom tsawg. Cov no muaj nyob hauv cov roj zaub, txiv ntoo, noob, avocados thiab lwm yam.

Thawj hnub

Pluas tshais: 1 khob hau rau oatmeal soaked nyob rau hauv 250 ml cov mis uas muaj roj tsawg, 1 lub khob paws txiv hmab txiv ntoo (blueberries, raspberries, txiv pos nphuab, thiab lwm yam), almonds.

Noj su: 100 g yam salmon thiab 1 lub khob siav nrog asparagus nrog 1 khob mov. Rau cov khoom qab zib - 250 ml ntawm cov roj ntsha yogurt.

Noj hmo: Zaub xam lav zaub xam lav nrog 100 g nqaij qaib mis, 200 g txiv kab ntxwv, 2 dia paj noob hlis noob thiab 100 g cucumbers. Lub caij cov zaub xam lav nrog rapeseed roj lossis txiv roj roj, kua ntses me me thiab kua txiv qaub.

Hnub ob

Pluas tshais: toasted slices ntawm wholemeal qhob cij nrog 2 dia txiv laum huab xeeb thiab hlais txiv tsawb, ib khob mis uas muaj roj tsawg.

Noj su: qhaub cij ua los ntawm ob lub ncuav ntawm wholemeal qhob cij nrog zaub xas lav, txiv lws suav thiab 60 g ntawm unsalted ham. Thaum xaus ntawm pluas su koj tuaj yeem them cov khoom qab zib me me - cov khaub noom chocolate ncuav qab zib.

Noj hmo: zaub xam lav nrog 120 g ntawm tawv tofu, 1/2 khob nceb, taum mog, carrots thiab dos liab, flavored nrog 1 tablespoon ntawm txiv roj roj.

Hnub peb

Pluas tshais: cov nqaij npuas uas muaj roj tsawg xyaw nrog 1 khob ntawm pineapple slices thiab ob chav toasted ntawm wholemeal qhob cij.

Noj su: 1 khob wholemeal pasta npaj nrog 60 gram ntawm cov nqaij qaib roasted, cov kua txob liab thiab cov dos liab nrog 1 lub sijhawm ntawm cov txiv roj roj thiab cov kua ntses. Rau cov khoom qab zib koj tuaj yeem txaus siab ua ib pawg txiv hmab lossis lwm yam txiv ntoo.

Noj hmo: 120 gram ntawm steak (nqaij nyuj lossis nqaij qaib), grilled, thiab garnish tuaj yeem yog nruab nrab qos yaj ywm thiab 1 khob ntawm stewed zucchini. Rau cov khoom qab zib - wholemeal biscuits.