Zawv plab tuaj yeem tshwm sim los ntawm kev kis kab mob, kab mob, rhiab zaub mov, lossis qee yam tshuaj. Yog tias koj tus menyuam muaj mob raws plab, feem ntau nws yuav dhau mus li ob peb teev lossis ntau dua. Txhawm rau kom ntseeg tau tias koj tus me me tsis ua rau lub cev qhuav dej lossis tsis muaj zaub mov txaus thaum nws mob raws plab, koj yuav tsum ua kom nws haus dej ntau thiab noj zaub mov uas ua rau nws xis nyob, thiab saib xyuas nws kev noj qab haus huv.
Kauj ruam
Ntu 1 ntawm 3: Kho Tus Menyuam Lub Sijhawm Noj
Kauj Ruam 1. Tos kom koj tus menyuam muaj ntau dua ib txoj hnyuv
Ua ntej yuav hloov nws lub sijhawm noj mov, xyuas kom tseeb tias koj tus menyuam muaj ntau dua li kev txav lub plab (feem ntau yog lub sijhawm luv). Yog tias nws tau tshaib plab ib zaug, nws tsis tas yuav txhais tau tias koj tus menyuam muaj mob raws plab. Txawm li cas los xij, ntau lub plab zom mov hauv ib lub sijhawm luv tuaj yeem yog lub cim qhia tias koj tus menyuam muaj mob raws plab tab sis nws tus mob tuaj yeem txhim kho los ntawm kev hloov nws cov qauv noj lossis sijhawm.
- Ua kom cov menyuam cov dej haus ntau ntxiv thiab hloov pauv kev noj zaub mov yog ob lub hauv paus tseem ceeb los daws kev mob plab hauv tsev. Txoj kev no, koj tuaj yeem tiv thaiv koj tus me nyuam kom tsis txhob qhuav dej thiab tsis noj zaub mov thaum nws rov zoo los ntawm kev mob plab.
- Kho lub sijhawm pub zaub mov kuj tseem tuaj yeem ua rau koj tus menyuam nyiam noj thaum nws mob raws plab.
Kauj Ruam 2. Txhawb kom koj tus menyuam noj zaub mov me me ob peb zaug hauv ib hnub
Hloov chaw ntawm kev noj zaub mov tsis pub dhau peb teev teev ib hnub, muab cov zaub mov me me thiab khoom noj txom ncauj ntau zaus nyob rau ib hnub kom lub plab zoo li xis nyob thiab koj tus me nyuam muaj qhov qab los. Npaj zaub mov hauv qhov me me hauv cov tais me me thiab muab rau koj tus me. Ib txwm nrog zaub mov thiab haus dej kom ntau kom nws tsis txhob qhuav dej.
Qee qhov chaw qhia tias haus cawv ua ntej, tom qab ntawd khib nyiab. Koj tuaj yeem muab dej rau koj tus menyuam ob peb khob dej ua ntej thiab tom qab noj mov kom nws cov kua dej huv
Kauj Ruam 3. Muab koj tus me nyiam nws cov zaub mov nyiam
Thaum muaj mob raws plab, nws muaj peev xwm nws tsis muaj qab los noj mov. Yog li ntawd, sim tsom mus rau cov khoom xyaw lossis cov khoom noj uas nws nyiam thiab npaj cov zaub mov hauv txoj hauv kev uas yuav txhawb kom nws noj.
Piv txwv li, yog tias koj tus menyuam nyiam nqaij qaib, sim ua kua zaub noodle. Cov me nyuam kua zaub yuav yooj yim noj los ntawm tus menyuam uas mob plab, thiab tuaj yeem muab cov khoom noj uas nws xav tau kom nyob zoo, tsis hais tus mob raws plab nws tab tom raug mob
Kauj Ruam 4. Cia koj tus menyuam rov qab mus rau lub sijhawm noj mov ib txwm muaj
Yog tias mob raws plab pib txhim kho tom qab ob lossis peb hnub, maj mam rov txhim kho koj lub sijhawm noj ib txwm muaj. Qhov no txhais tau tias koj tuaj yeem ua zaub mov hnyav rau ib teev lossis ob teev, thaum tseem muab ob peb lossis ob pluas mov me me thiab khoom noj txom ncauj. Tsis txhob yuam koj tus menyuam kom ua raws nws lub sijhawm noj ib txwm tom qab rov zoo vim nws lub cev xav tau sijhawm los siv los ua lossis zom cov zaub mov khov.
Qee zaum, menyuam yaus rov qab mob plab tom qab rov qab mus rau lawv lub sijhawm qub lossis cov qauv noj. Qhov no feem ntau tshwm sim vim tias lub plab zom mov ntawm koj tus me me yuav tsum tau siv rau cov zaub mov uas nws ib txwm noj. Zawv plab zoo li no feem ntau tsis ntev thiab tsis zoo ib yam raws li kev mob plab los ntawm kev mob lossis kis kab mob. Tom qab kwv yees li ib hnub, feem ntau mob raws plab thiab me me tuaj yeem rov qab los noj cov zaub mov uas nws tau noj ua ntej
Ntu 2 ntawm 3: Muab Zaub Mov thiab Dej Zoo
Kauj Ruam 1. Ua kom koj tus menyuam haus txaus
Lub cev qhuav dej yog ib qho teeb meem feem ntau tshwm sim los ntawm raws plab. Tiv thaiv kom lub cev qhuav dej ntawm cov menyuam los ntawm kev ua kom lawv haus dej ntau. Muab dej tshiab rau nws thawj teev lossis ob teev tom qab pom muaj tus mob raws plab, tom qab ntawd muab nws cov dej haus uas muaj sodium lossis lwm yam as -ham, xws li mis. Qhov tseeb, haus cov dej ntshiab ntau dhau tuaj yeem ua teeb meem rau kev noj qab haus huv vim tias cov dej tshiab tsis muaj qab zib lossis cov electrolytes tseem ceeb. Xyuas kom tseeb tias koj tus me nyuam haus yim mus rau kaum khob dej hauv ib hnub kom nws lub cev muaj dej txaus.
- Tsis txhob muab cov kua txiv hmab txiv ntoo, xws li kua kua txiv los yog lwm yam kua txiv hmab txiv ntoo ntshiab. Cov kua txiv hmab txiv ntoo tuaj yeem ua rau raws plab hnyav dua. Txawm li cas los xij, yog tias koj tus menyuam tsis nyiam haus dej tshiab, koj tuaj yeem ntxiv me ntsis kua txiv hmab txiv ntoo kom cov dej haus muaj qhov ntxim nyiam me ntsis thiab tsw qab.
- Tsis txhob muab cov dej haus uas muaj carbonated lossis caffeinated, xws li dej qab zib lossis tshuaj yej caffeinated. Ob hom dej haus kuj tuaj yeem ua rau mob raws plab.
- Yog tias koj tus menyuam muaj teeb meem nrog cov khoom siv mis (lossis nws mob raws plab tom qab siv cov khoom siv mis nyuj), tsis txhob muab mis rau nws. Hloov chaw, muab nws cov dej sib xyaw nrog cov kua dej rov qab (lossis hmoov) cov khoom, xws li ORS lossis Pharolite. Koj kuj tseem tuaj yeem sim cov khoom zoo sib xws (piv txwv li Pedialyte) uas koj tuaj yeem yuav los ntawm cov chaw muag tshuaj lossis khw muag khoom noj. Cov menyuam yaus hnub nyoog laus tuaj yeem haus cov dej qab zib ua kis las kom rov qab tau lub cev, xws li Gatorade lossis Pocari Sweat.
- Ib txwm sab laj nrog kws kho mob ua ntej siv lossis tswj xyuas cov dej daws teeb meem rau menyuam mos lossis menyuam yaus hnub nyoog qis dua 1 xyoos.
Kauj Ruam 2. Npaj cov zaub mov yooj yim thiab hmoov nplej
Feem ntau, cov menyuam yaus uas muaj mob raws plab zoo li cov zaub mov uas muaj qab ntxhiab uas muaj ntxhiab tsw thiab nplua nuj nyob hauv cov hmoov txhuv nplej siab. Thaum ua zaub mov noj, caij koj cov zaub mov nrog ntsev thiab kua txob nkaus xwb. Sim ci koj cov zaub mov kom nws tsis muaj ntxhiab tsw lossis saj li ntawd koj tus me tseem yuav nyiam nws. Qee qhov piv txwv ntawm cov khoom noj uas koj tuaj yeem npaj tau suav nrog:
- Grilled nqaij, xws li nqaij nyuj, nqaij npuas, nqaij qaib, ntses, lossis qaib ntxhw.
- Qe qe.
- Toasted qhob cij.
- Unsalted pasta nrog cheese los yog mov dawb.
- Cov nplej xws li qab zib nplej, oats, thiab pob kws pob kws.
- Pancakes thiab waffles los ntawm hmoov.
- Ci qos yaj ywm los yog mashed qos yaj ywm.
- Qee cov zaub uas tuaj yeem ua tau siav, steamed, lossis sauteed hauv me ntsis roj, xws li carrots, nceb, zucchini, thiab chickpeas. Tsis txhob muab zaub xws li gambas/oyong, broccoli, kua txob, taum pauv, taum pauv, taum pauv, txiv pos, zaub ntsuab, zaub ntsuab, thiab pob kws vim cov zaub no tuaj yeem ua rau lub plab zom mov, thiab ua rau lub plab zom mov thiab muaj roj puv nkaus.
- Txiv tsawb thiab txiv hmab txiv ntoo tshiab xws li txiv apples, pears, thiab txiv duaj.
Kauj Ruam 3. Ua zaub mov tsis muaj tawv nqaij lossis noob
Txhawm rau ua zaub mov zoo li ntxim nyiam rau koj tus me me thiab yooj yim dua zom, tshem tag nrho cov noob thiab tawv ntawm cov zaub mov. Qhov no txhais tau tias, koj yuav tsum tshem tag nrho cov noob uas muaj hauv zaub lossis txiv hmab txiv ntoo uas tau muab rau koj me me. Koj tseem yuav tsum tau tev daim tawv nqaij ntawm cov zaub lossis txiv hmab txiv ntoo, xws li zucchini lossis txiv duaj.
Kauj Ruam 4. Muab khoom noj txom ncauj uas muaj ntsev ntau
Cov khoom noj qab ntsev yog qhov tsim nyog rau cov menyuam yaus uas mob raws plab vim tias lawv yuav muaj sodium tsis txaus. Muab koj cov khoom noj txom ncauj txias me ntsis zoo li pretzels thiab qab zib qab zib. Koj tseem tuaj yeem ntxiv ntsev rau cov tais diav, xws li pinch ntsev rau roasted nqaij qaib lossis qos yaj ywm ci.
Npaj ib lub tais ntawm cov khoom noj txom ncauj qab ntsev kom koj tus menyuam tuaj yeem txaus siab rau lawv txhua hnub. Qhov muaj cov khoom noj txom ncauj tuaj yeem txhawb nws kom xav noj. Nco ntsoov tias nws tseem haus dej ntau thaum nws txaus siab rau cov khoom noj qab ntsev kom sib npaug qib sodium thiab tiv thaiv lub cev qhuav dej
Kauj Ruam 5. Muab cov dej khov nab kuab thiab jelly rau koj tus me me
Cov khoom noj txom ncauj no tuaj yeem yog lub hauv paus zoo ntawm cov kua kom koj tus me nyuam lub cev kua dej tau khaws cia. Muab dej khov rau nws ua los ntawm dej thiab kua txiv hmab txiv ntoo me me. Tsis txhob muab cov dej khov uas muaj mis nyuj vim tias mis tuaj yeem ua rau lub plab mob. Ib qho ntxiv, koj kuj tseem tuaj yeem muab cov dej khov ua los ntawm Pedialyte (lossis cov khoom ua kom cov dej rov qab, xws li Pharolite, uas twb tau tsim lawm).
Jelly ua los ntawm cov txiv hmab txiv ntoo kuj tseem tuaj yeem ua kom ntseeg tau tias koj tus me me tau txais cov khoom noj muaj fiber ntau txaus. Kev nqus tau nqus tuaj yeem pab ua kom cov quav thiab nqus dej los ntawm lub plab zom mov
Kauj Ruam 6. Muab koj tus menyuam cov mis nyuj uas muaj roj tsawg
Cov kua mis nyeem qaub muaj cov kab lis kev cai uas pab ua kom muaj cov kab mob zoo hauv koj tus menyuam lub plab zom mov. Sim muab cov kua mis yogurt txhua hnub los pab kho cov txheej txheem.
- Xaiv cov rog tsawg thiab qab zib tsawg yogurt. Cov ntsiab lus ntawm cov rog lossis piam thaj uas siab dhau tuaj yeem ua rau hnyav dua qhov mob raws plab raws kev paub.
- Sim sib tov yogurt nrog txiv hmab txiv ntoo hauv lub tshuab ziab khaub ncaws kom ua kom muaj dej qab zib. Yog tias koj tus menyuam tsis nyiam yogurt, nws lossis nws yuav nyiam cov smoothie uas muaj yogurt. Sim sib tov 120 milliliters ntawm yogurt nrog txiv tsawb lossis ib txhais tes ntawm cov txiv hmab txiv ntoo khov. Koj tseem tuaj yeem ntxiv 120 ml dej kom koj tus menyuam tau txais cov kua dej ntxiv.
Kauj Ruam 7. Zam cov khoom noj ntsim thiab rog
Cov khoom qab zib thiab rog tuaj yeem ua rau lub plab ua rau mob plab, ua rau mob hnyav dua. Tsis txhob muab koj cov khoom noj ntsim me me, xws li cov qhob cij, kua zaub qab zib, lossis lwm yam khoom noj uas muaj kua txob. Koj yuav tsum tsis txhob muab khoom noj uas muaj roj ntau, xws li kib, ua tiav lossis npaj khoom noj ua ntej.
Tsis txhob muab cov khoom noj uas nyuaj rau zom, xws li hnyuv ntxwm, pastries, donuts, thiab lwm yam khoom noj uas tau ua tiav thiab muaj qab zib thiab rog ntau
Ntu 3 ntawm 3: Coj Tus Menyuam Mus Rau Tus Kws Kho Mob
Kauj Ruam 1. Coj koj tus menyuam mus rau kws kho mob yog tias muaj hnoos qeev lossis ntshav hauv cov quav
Qhov no tuaj yeem qhia tau tias raws plab nws tab tom muaj yog cov tsos mob ntawm teeb meem kev noj qab haus huv hnyav dua. Nws yog ib qho tseem ceeb rau koj yuav tsum saib xyuas seb puas muaj cov hnoos qeev lossis ntshav hauv koj tus me nyuam cov quav thiab coj nws mus rau tom chaw saib xyuas kev noj qab haus huv sai li sai tau kom nws tuaj yeem tshuaj xyuas los ntawm kws kho mob.
Kuj xyuam xim seb koj tus me me puas muaj lwm cov tsos mob hnyav dua li raws plab, xws li ntuav, mob plab, xeev siab, mob plab, lossis kub cev. Coj nws mus rau tus kws kho mob yog tias nws tau ntsib cov tsos mob no
Kauj Ruam 2. Tham nrog koj tus menyuam tus kws kho mob yog tias nws tseem mob plab ntau tshaj li ob lossis peb hnub
Feem ntau, koj tus me me yuav rov zoo los ntawm kev mob plab tom qab ob lossis peb hnub, txawm hais tias qee zaum nws tuaj yeem siv sijhawm li ib lub lis piam lossis ob hnub rau nws kom rov zoo li qub. Yog tias nws tseem muaj mob raws plab ntau dua li ob lossis peb hnub, thiab nws tus mob tsis zoo, hu rau nws tus kws kho mob seb koj puas yuav tsum tau coj koj tus menyuam mus kuaj mob.
Tej zaum koj tsis tas yuav coj nws mus rau kws kho mob tshwj tsis yog tias nws muaj ntshav hauv nws cov quav lossis nws raws plab heev
Kauj Ruam 3. Coj koj tus menyuam mus rau kws kho mob yog tias nws pom muaj lub cev qhuav dej hnyav
Cov menyuam yaus raws plab raws li lub cev qhuav dej, tshwj xeeb tshaj yog thaum lawv tsis tau dej txaus.
- Qhov ncauj qhuav thiab nplaum.
- Tsis tso zis li rau rau yim teev (lossis tsis tso zis ntau dua 3 zaug hauv 24 teev).
- Tsis muaj kua muag thaum quaj.
- Tsaus muag.
- Kev ua haujlwm tsawg
- Poob qhov hnyav.
Kauj Ruam 4. Tham txog kev kho mob rau koj tus me me nrog koj tus kws kho mob
Cov kws kho mob tuaj yeem tshuaj xyuas koj tus menyuam cov quav piv txwv seb puas yog raws plab nws tau tshwm sim los ntawm kev kis kab mob, lossis nws yuav tsum tau mus kuaj lwm qhov los txiav txim qhov ua rau raws plab nws tab tom muaj. Tom qab koj tus menyuam tau kuaj mob lawm, tus kws kho mob yuav muab tshuaj tua kab mob rau koj los tua kab mob lossis mob uas ua rau raws plab. Qhov tseeb, tshuaj tua kab mob tsis tshua muaj muab los kho raws plab, thiab tsuas yog muab thaum cov kab mob uas ua rau raws plab tau paub. Nco ntsoov tias tshuaj tua kab mob qee zaum tsis muaj txiaj ntsig thiab tuaj yeem ua rau muaj qhov tsis xis nyob yog tias muab tsis raug.
- Feem ntau cov tshuaj tua kab mob raws plab uas muaj nyob yeej tsis pom zoo rau menyuam yaus. Nws yuav zoo li tus kws kho mob yuav tsis muab lossis pom zoo cov kev kho mob no los kho tus menyuam raws plab. Ua lwm txoj hauv kev, cov kws kho mob tuaj yeem pom zoo siv cov tshuaj tom khw muag khoom tshwj xeeb tsim rau menyuam yaus. Piv txwv li, tus kws kho mob tuaj yeem hais qhia kev kho mob nrog probiotics txhawm rau txo qhov mob plab hauv koj tus me me.
- Tus kws kho mob kuj tseem tuaj yeem xa koj tus menyuam mus rau kws kho mob plab, tus kws kho mob tshwj xeeb hauv plab thiab plab teeb meem lossis kab mob, yog tias tus menyuam lub plab tsis zoo lossis cuam tshuam nrog cov tsos mob ntawm lwm yam teeb meem kev noj qab haus huv.
