Tej zaum koj yuav raug qhia kom ua raws cov zaub mov noj tsawg tsawg yog tias koj tab tom hloov pauv los ntawm cov kua zaub mus rau kev noj zaub mov zoo, rau qee yam kev mob uas cuam tshuam rau lub plab, lossis ua ntej qee qhov kev phais lossis kho mob qog noj ntshav. Kev noj zaub mov tsawg tsawg ua rau tsis muaj fiber ntau thiab suav nrog cov zaub mov uas muag tau yooj yim thiab zom tau yooj yim. Lub hom phiaj ntawm kev noj zaub mov yog kom txo qis npaum li cas txav mus los ntawm koj cov hnyuv rau ib lub sijhawm. Txhawm rau ua raws cov zaub mov noj tsawg tsawg, ib ntus zam cov khoom tshwj xeeb thiab hloov koj li kev npaj lwm tus li cas.
Cov kauj ruam
Ntu 1 ntawm 3: Cov Hoob Kawm Tsim Nyog Tsim nyog
Kauj Ruam 1. Tenderize koj cov nqaij
Koj tuaj yeem noj nqaij ntev li nws tau siav kom nws muaj kev sib tw. Sim ci, ci, ci, ci, lossis pleev koj cov nqaij. Nqaij ci nqaij npuas yog qhov siv tau, ib yam nkaus. Sim ntses thiab lwm yam nqaij nruab deg - koj tuaj yeem muaj nws tshiab, cov kaus poom, lossis khov.
- Tsis txhob noj cov nqaij kib los yog kib nqaij. Zam cov rog, cov nqaij fibrous uas muaj ntau cov gristle.
- Xaiv tofu raws li kev xaiv tsim nyog rau nqaij; soy tempeh, txawm li cas los xij, tsis pom zoo rau cov khoom noj no.
- Yog tias koj muaj hniav cuav, hloov cov nqaij hauv av rau tag nrho cov nqaij.
Kauj Ruam 2. Xaiv cov qhob cij dawb thiab nplej
Nyob nrug deb ntawm qhob cij los yog crackers uas muaj cov noob, txiv ntseej, raisins, lossis txuj lom. Thaum xaiv cov nplej, xaiv "ua kom zoo" ua noj thiab npaj cov nplej ntau dua cov nplej xaiv. Tsis txhob xaiv cov nplej nplej, txawm li cas los xij, uas tuaj yeem ua rau lub plab ua haujlwm. Tsis txhob barley thiab lentils.
- Tsis txhob muab jam los yog marmalade rau ntawm koj lub khob cij; jelly zoo yog tias nws tsis muaj cov noob.
- Cov mov dawb, nplej zom, noodles, thiab qos yaj ywm tsis muaj tawv nqaij yog txhua yam noj tau ntawm cov zaub mov qis. Koj tseem tuaj yeem txaus siab rau waffles, Fabkis toast, thiab pancakes!
- Thaum noj mov tawm, qhia koj cov zaub mov xav tau rau koj lub server. Nco ntsoov nug seb lub tais puas muaj cov txiv ntoo lossis cov noob.
Kauj Ruam 3. Ua koj cov zaub
Cov kua txiv zaub thiab zaub nyoos nyoos yog qhov noj tau ntawm cov zaub mov qis. Txawm li cas los xij, ua noj lwm cov zaub kom txog thaum lawv muag muag. Koj tseem tuaj yeem yuav cov zaub hauv kaus poom. Koj cov veggies yuav tsum mos thiab muag ua ntej koj noj lawv. Qee qhov kev xaiv zoo suav nrog cov zaub ntsuab, zaub qhwv, taum ntsuab, carrots, tev eggplant, nceb, ntsuab thiab kua txob liab (tsis yog ntsim), thiab tev cov taum thiab zucchini.
- Nyob deb ntawm pickles, sauerkraut, thiab lwm yam khoom noj fermented.
- Tshwj xeeb yog zam cov taum pauv, lub caij ntuj no taub, zaub paj, Brussels sprouts, dos, zaub qhwv, zaub paj, thiab taum ci. Nyob deb ntawm lima taum thiab pob kws, txawm tias los ntawm cov kaus poom.
Kauj Ruam 4. Xaiv cov zaub uas tsis kib
Nyob deb ntawm cov zaub mov kib. Qhov no suav nrog qhov pom tseeb xws li kib nqaij qaib, cheese, thiab zaub, nrog rau cov khoom uas maj mam kib hauv roj, zoo li kib qe. Noj koj cov qe ci, ci, nplawm, lossis rhaub dua.
Kauj Ruam 5. Noj cov rog hauv qhov nruab nrab
Tsis suav cov zaub mov kib, cov rog rog rog, thiab cov zaub xam lav ntsim los ntawm koj cov zaub mov noj. Ntawm qhov tod tes, nws tsis muaj qhov me me ntawm lwm cov rog. Koj tuaj yeem noj txog 5 pluas noj ib hnub ntawm butter lossis margarine, mayonnaise, hnav khaub ncaws nyias, zaub luv, ua noj roj, thiab qab zib. Qhov ntau thiab tsawg pab raws li:
- 1 teaspoon margarine, lossis 2 teaspoons diet margarine
- 1 teaspoon zaub roj lossis txiv roj roj
- 1 teaspoon mayonnaise los yog 2 teaspoons lub teeb mayonnaise
- 1 tablespoon zaub xam lav hnav
Kauj Ruam 6. Hais tsis yog rau cov khoom noj ntsim
Caij koj cov zaub mov me me, thiab zam kev noj zaub mov ntsim lossis ntsim heev. Ntsev thiab kua txob yog qhov zoo, tab sis horseradish, qej nyoos, thiab nyiam yuav tsum zam. Tsis txhob noj cov kua txob ntsim los yog kua ntses kub.
Ntu 2 ntawm 3: Khoom Noj Kom raug
Kauj Ruam 1. Xaiv cov txiv hmab txiv ntoo los ntawm daim ntawv pom zoo
Tsuas yog qee cov txiv hmab txiv ntoo yog ib feem ntawm kev noj zaub mov tsawg. Xaiv cov txiv hmab txiv ntoo los ntawm cov npe hauv qab no, thiab sim zam lwm cov txiv hmab txiv ntoo - tshwj xeeb yog txiv hmab txiv ntoo. Qee cov txiv hmab txiv ntoo tsis teev npe yuav tsis zoo yog tias koj ua noj kom txog thaum lawv muag muag lossis yuav lawv cov kaus poom, tsuav lawv tsis muaj tawv nqaij lossis noob. Thaum noj txiv kab ntxwv, txiv kab ntxwv qaub, thiab lwm yam txiv kab ntxwv qaub, tshem tawm cov xim sib sib zog nqus sab hauv kom ntau li ntau tau. Cov txiv hmab txiv ntoo uas pom zoo suav nrog:
- Citrus
- Txiv tsawb (siav)
- Txiv duaj los yog pears (tev tawm)
- Ua noj los yog kaus poom cherries, txiv duaj, pears, thiab txiv applesauce
- Plums thiab apricots
- Melons
- Ci txiv apples
- Txiv hmab txiv ntoo cocktail
Kauj Ruam 2. Tshem cov tawv nqaij thiab noob ntawm koj cov txiv hmab txiv ntoo
Zam cov txiv hmab txiv ntoo uas muaj tawv tawv lossis cov noob, thiab nco ntsoov muab cov noob tawm tag nrho. Tev txiv hmab txiv ntoo nrog cov tawv nqaij xws li txiv duaj, pears, lossis plums.
Citrus txiv hmab txiv ntoo zoo li txiv kab ntxwv thiab txiv kab ntxwv qaub yog qhov kev xaiv zoo vim tias koj tev daim tawv nqaij thiab cov noob loj txaus los pom thiab tshem tawm
Kauj Ruam 3. Txwv koj cov mis nyuj rau ob zaug ib hnub
Koj tuaj yeem muaj mis nyuj rau ntawm kev noj zaub mov tsawg tab sis nyob hauv qhov nruab nrab. Txawm li cas los xij, yog tias mis nyuj feem ntau muab roj rau koj, tsam plab, lossis raws plab, zam nws. Xaiv cov kev xaiv uas tsis muaj lactose, hloov chaw.
- Kev pab mis nyuj yog 1 khob. Kev pab ntawm paj npleg, custard, lossis dej khov yog ½ khob.
- Tsev cheese, cream cheese, thiab cheese me me yog qhov zoo rau noj. Zam kev tsw qab, muaj hnub nyoog cheese.
Kauj Ruam 4. Noj cov khoom noj txom ncauj mos, mos
Zam cov khoom noj txom ncauj uas nyuaj lossis nkig - tsis txhob noj paj kws, txiv ntseej, lossis txiv ntseej. Xaiv cov txiv laum huab xeeb zoo dua li cov txiv laum huab xeeb. Cov khoom noj txom ncauj kuj yuav tsum yog me ntsis. Vinegar, mustard, ketchup, thiab tsw qab me ntsis zoo, tab sis tsis txhob noj cov khoom noj txom ncauj ntsim.
Txheeb cov npe khoom xyaw ua ntej noj dab tsi uas koj tsis ua rau koj tus kheej. Mis nyuj khov, yogurt, ncuav qab zib, qhob cij, kua ntses, thiab ntau lwm yam khoom noj muaj cov noob lossis txiv ntoo. Zam cov no
Ntu 3 ntawm 3: Xaiv Cov Dej Tso Cai Tso Cai
Kauj Ruam 1. Txaus siab rau cov kua txiv hmab txiv ntoo
Cov kua txiv hmab txiv ntoo yog cov dej haus zoo rau cov khoom noj no - koj tuaj yeem tau txais cov as -ham los ntawm cov txiv hmab txiv ntoo yam tsis muaj kev txhawj xeeb txog cov noob lossis tawv nqaij. Txhua yam kua txiv hmab txiv ntoo raug tso cai tshwj tsis yog kua txiv prune.
Yuav cov kua txiv yam tsis muaj kua
Kauj Ruam 2. Txwv koj cov caffeine rau 1 khob hauv ib hnub
Caffeine tuaj yeem ua rau koj lub plab thiab cov hnyuv loj. Khaws koj cov caffeine kom txaus rau 1 khob (8 ooj) ib hnub. Qhov ntawd suav nrog kas fes, caffeinated tshuaj yej, thiab caffeinated sodas zoo li Coke, Pepsi, Mountain Dew, thiab qee Cov Hauv paus Beers.
Txheeb daim ntawv lo ntawm dej qab zib thiab tshuaj yej kom paub tseeb tias lawv tsis muaj kas fes
Kauj Ruam 3. Txhob haus cawv
Txwv tsis pub haus cawv tsawg. Tsis txhob haus cawv tag nrho thaum noj zaub mov. Yog koj xav tau kev pab kom tsis txhob haus cawv, nrog koj tus kws kho mob tham.
Lub tswv yim
- Tom qab koj lub plab teeb meem daws, lossis thaum koj tus kws kho mob coj koj mus, koj yuav hloov rov qab mus rau koj cov zaub mov ib txwm maj mam. Nug koj tus kws kho mob rau cov lus qhia yuav ua li cas.
- Yog tias muaj cov zaub mov tshwj xeeb muab rau koj roj, cem quav, mob plab, lossis raws plab, zam kev noj nws thaum noj zaub mov tsawg - txawm tias nws yog cov zaub mov pom zoo.
Lus ceeb toom
- Yog tias koj ua raws cov zaub mov no ntau dua 2 lub lis piam, koj yuav tsum tau noj cov tshuaj multivitamin txhua hnub. Nug koj tus kws kho mob txog qhov no.
- Vim tias koj lub plab txav tuaj yeem ua rau me dua ntawm cov zaub mov qis, koj yuav tsum tau haus dej ntxiv lossis siv cov quav muag kom muaj plab zom mov tsis tu ncua. Nug koj tus kws kho mob txog qhov no, ib yam.
