Pluas Tshais Nrog Cov Duab: Cov Qauv Yooj Yim, Qab, Tau Sai Thiab Noj Qab Nyob Zoo Hauv Kev Tsuag Tsuag

2024 Tus sau: Bailey Albertson | [email protected]. Kawg hloov kho: 2023-12-17 12:59

10 tshaj kom qab tshaj plaws, ua kom nrawm thiab noj qab nyob zoo

Nws tsis pub leejtwg paub tias pluas tshais yog cov mov hnub tseem ceeb tshaj plaws ntawm lub hnub. Cov zaub mov qab thiab muaj txiaj ntsig zoo, tsim nyog ua ke nrog ib leeg, teeb tsa lub suab nrov rau tag nrho ib hnub. Paub txog cov kev cai yooj yim, koj tuaj yeem ua rau koj tus kheej noj tshais, uas yuav muab tag nrho cov vitamins kom tsim nyog, microelements thiab energize.

Cov Ntsiab Lus

• 1 Dab tsi yuav tsum tau noj tshais

• 2 Cov zaub mov zoo tshaj plaws rau ua noj ua qab thiab noj qab nyob zoo

  • 2.1 High-protein omelet nrog tsev cheese
  • 2.2 Pheej Hmoo lub ntsab
  • 2.3 Zaub cob pob omelet
  • 2.4 Oat pancakes nrog zib ntab thiab blackberries
  • 2.5 Shakshuka
  • 2.6 Cov qhaub cij nrog ntsev salmon, avocado thiab poached qe
  • 2.7 Txiv tsawb Cherry Smoothie Tais
  • 2.8 Kua tawg lag
  • 2.9 Lub teeb rauv taws
  • 2.10 Scrambled qe hauv txiv lws suav
• 3 Daim Video: peb txoj kev xaiv rau lub siab, ua cua thiab noj tshais

Dab tsi noj tshais zoo dua

Yuav kom koj cov khoom noj rau sawv ntxov noj qab thiab muaj txiaj ntsig, ua raws li cov lus qhia no:

• muaj noj tshais thaum 6:00 txog 8:00 thaum sawv ntxov - nws yog lub sijhawm no lub plab tau npaj rau kev noj thiab kwv yees cov khoom noj uas haum rau thawj pluas mov;
• noj txiv hmab txiv ntoo, zaub, txiv mis, txiv ntoo, txiv ntoo qhuav, kua txiv tshiab, zib ntab, khoom noj siv mis, thiab lwm yam. Lawv muaj cov vitamins thiab minerals thiab maj mam zom, yog li koj yuav muaj zog thiab muaj zog ntawm lub zog kom txog thaum noj su;
• Tsis txhob suav cov txiv kab ntxwv thiab lwm cov kua txiv qaub hauv cov ntawv noj tshais (vim tias muaj acidity), teas thiab kas fes, zaub mov hnyav (legumes, qe, nqaij, thiab lwm yam), cov khoom qab zib tsis zoo nrog cov hmoov nplej thiab qab zib dawb (lawv tsis nqa cov khoom noj muaj txiaj ntsig) thiab lub zog muaj nuj nqis - tom qab lawv koj yuav xav pw tam sim ntawd);
• sim muab cov khoom noj npaj txhij-ua tshais nrawm: muesli, zaub mov, zaub mov ua zaub mov, thiab lwm yam. Lawv yuav tsis nqa ib qho txiaj ntsig rau lub cev tawm tsam cov lus hais ntawm cov neeg tsis tsim txiaj.

Cov khoom noj zoo tshaj ua tau zoo rau kev noj tshais qab thiab noj qab nyob zoo

Vim tias txhua tus neeg muaj ntau yam yuav ua thaum sawv ntxov, nws yog ib qho tseem ceeb uas yuav tsum khaws cov zaub mov noj tsis yog rau cov qab thiab noj qab nyob zoo, tab sis kuj yog rau cov nrawm.

High-protein omelet nrog tsev cheese

Xws li tus omelet tuaj yeem ua tau ntau haiv neeg los ntawm kev ntxiv ntau yam zaub thiab txuj lom rau nws:

• txiv lws suav;
• lws suav;
• zucchini;
• zucchini;
• qab zib paprika;
• curry;
• cheese.

Rau ib qho omelet, koj xav tau yam tsawg kawg ntawm cov khoom xyaw:

• tsev cheese nrog tsawg feem pua ntawm cov rog - 180 g;
• qe - 3 pcs.;
• ntsev thiab kua txob rau saj;
• zaub ntsuab.

Txoj kev ua noj ua haus yooj yim:

1. Yeej qe me ntsis.
2. Ntxiv tsev cheese rau lawv thiab sib tov sib xyaw kom huv si.
3. Lub caij nrog kua txob, tshuaj ntsuab thiab kis tusyees.
4. Tso qhov loj hauv qhov cub zoo thiab kib, kib, nplawm tas li, kom txog thaum nws tuav.
5. Tsis tas li ntawd, lub omelet tuaj yeem tau garnished nrog tws tshuaj ntsuab.

Xws li tus omelet tuaj yeem npaj nyob rau hauv daim ntawv ntawm ib qho dog dig chatterbox lossis ci hauv qhov cub.

Tub nkeeg dumplings

Qhov sib txawv tseem ceeb ntawm daim ntawv qhia no rau cov dumplings thiab cov zoo tib yam yog qhov txhaws, uas tau muab sib xyaw nrog lub khob noom cookie, uas yooj yim ua rau cov txheej txheem ua noj.

Nov yog cov npe ntawm cov khoom xyaw koj xav tau:

• tsev cheese - 200 g;
• qe - 1 pc.;
• oat lossis nplej hmoov nplej - 130 g;
• stevia lossis lwm yam txiaj ntsig qab zib;
• ntsev kom saj.

Cov txheej txheem ntawm cov dumplings muaj ob peb kauj ruam:

1. Yeej lub qe nrog ntsev thiab sweetener, ntxiv tsev cheese, hmoov nplej thiab knead lub khob noom cookie - nws yuav tsum yog me ntsis nplaum.
2. Tsim ib lub pob los ntawm lub khob noom cookie thiab faib nws ua plaub ntu, txhua ntawm no muab dov mus rau hauv ib daim flagellum.
3. Txiav tag nrho plaub flagella rau hauv tej daim me me thiab tawm mus rau hauv rhaub dej npau npau.
4. Sai li lub dumplings ntab, coj lawv tawm tam sim ntawd - lawv npaj txhij.

Tub nkeeg dumplings mus zoo heev nrog tshuaj ntsuab, qaub cream, zib ntab, berries lossis txiv hmab txiv ntoo

Zaub cob pob omelet

Coob tus neeg tsis nyiam broccoli rau nws cov ntawv tshwj xeeb thiab kev nyiam peculiar. Tab sis lub omelet yuav taw qhia nws qhov zoo thiab overshadow qhov tsis zoo.

Cov khoom xyaw rau ua noj:

• zaub cob pob - 180 g;
• qij - 2 cloves;
• txiv roj roj - 2 diav l.;
• kua txob liab - 1/4 tsp;
• ntsev thiab kua txob dub rau saj;
• cov qe qaib loj - 6 pcs.

Ua noj ib yam li no:

1. Sov lub txiv roj roj nyob rau hauv ib lub lauj kaub frying thiab Fry lub qej nyob rau hauv nws.
2. Ntxiv broccoli, ntsev, kua txob liab thiab dub, do thiab ua noj rau 1-2 feeb.
3. Tom qab ntawd ntxiv 2 tbsp. dia dej, npog thiab cia rau lwm 5-7 feeb.
4. Cia lub broccoli txias los ntawm kev qhib lub hau, thiab lub sijhawm no ntsia cov qe rau hauv ib lub tais nrog whisk.
5. Sau lub broccoli nrog qe thiab xa mus rau qhov cub preheated rau 175 ° C.
6. Tom qab 15 feeb, tho lub omelet nrog rab pas ntoo: yog tias nws tseem huv, cov zaub mov npaj lawm.

Rau ntau piquant saj, sprinkle nrog grated cheese on txawm kub broccoli omelet

Oat pancakes nrog zib ntab thiab blackberries

Oat pancakes tuaj yeem ua rau qab zib tsis tsuas yog nrog zib ntab - lawv yuav mus nrog ib qho kua paws, piv txwv li, Maple lossis agave.

Rau pancakes koj yuav xav tau:

• instant oatmeal - 2 tbsp. l.;
• qe - 2 tbsp. l.;
• txiv maj phaub roj rau lubrication;
• ntsev thiab cov khoom qab zib los saj.

Npaj cov khoom qab zib noj thaum sawv ntxov yog yooj yim:

1. Sib tov tag nrho cov khoom xyaw.
2. Xuas ib qho txuj ci nrog cov txiv maj phaub roj thiab ua kom sov sov.
3. Ncuav lub khob noom cookie rau hauv lub lauj kaub rau hauv feem me me kom koj tau txais kab pancakes.
4. Fry ib qho ntawm ob sab.
5. Tso cov ntawv tiav pancakes tso rau hauv pawg rau ntawm ib lub phaj, ncuav dua nrog zib ntab thiab garnish nrog blackberries.

Blackberry tuaj yeem hloov nrog txhua yam txiv hmab txiv ntoo nrog lub tsw qab, piv txwv li, currants, blueberries, raspberries

Shakshuka

Qhov no yog cov nqaij cua thiab npaj zaub mov yooj yim, uas piav qhia txog nws lub koob meej. Shakshuka tuaj yeem pom nyob hauv tsev noj mov noj mov.

Cov khoom xyaw rau cov tais no yog qhov sib txawv:

• nruab nrab qe - 3 pcs.;
• zucchini - 1 pc.;
• dos - 1 pc.;
• dej - 1/3 st.;
• txiv lws suav - 400 g;
• tswb kua txob - 2 pcs.;
• txiv roj roj - 1 tsp;
• cumin - 1 tsp;
• ntsev thiab turmeric - ib rab koob;
• zaub ntsuab, xim dub thiab liab kua txob rau saj.

Cov txheej txheem tag nrho yuav siv sijhawm li ib nrab teev:

1. Quav zaub kom huv si.
2. Ncuav txiv roj roj rau hauv rab piab thiab kub kom zoo.
3. Tom qab ntawd ntxiv cov dos thiab sauté li 3-5 feeb.
4. Tom qab ntawd ntxiv cov zaub ntxiv, dej, ntsev, txuj lom thiab simmer tshaj qhov nruab nrab kub li 30 feeb, nplawm qee zaus.
5. Ncuav lub txiaj ntsig sib tov nrog cov qe, sprinkle nrog tshuaj ntsuab thiab hau.
6. Thaum lub shakshuka npaj txhij, tso nws rau ntawm lub phaj lossis pab ncaj qha rau hauv lub lauj kaub.

Shakshuka muaj qhov ci ci thiab nplua nuj heev, thaum nws tseem pab tau vim yog qe thiab cov zaub loj

Cov qhaub cij nrog salted salmon, avocado thiab poached qe

Cov qhaub cij no yooj yim los npaj, tsis tau lawv saib zoo heev thiab muaj qhov kaj thiab txawv saj.

Cov khoom xyaw xav tau rau qhaub cij:

• qe - 1 pc.;
• vinegar 1 tbsp. l.;
• Tag nrho cov khob cij mov - 1 daim
• salmon - 1 daim;
• avocado - 1/4 ntu;
• txiv qaub kua txiv - 1-2 tsp;
• hiav txwv ntxhib ntsev;
• kua txob rau saj;
• zaub ntsuab.

Koj tuaj yeem dai cov qhaub cij nrog daj thiab liab txiv lws suav txiv lws suav, sprigs ntawm tshuaj ntsuab, thiab lwm yam.

Nws yuav siv sijhawm li ib hlis plaub teev los tsim ua tshais no:

1. Nqa avocado, ntxuav, txiav ib nrab thiab tshem tawm lub qhov.
2. Tshem tawm cov pulp rau hauv ib lub tais thiab mash nrog rab rawg, ntxiv ntsev, kua txob, kua txiv txiv qaub thiab do.
3. Boil dej nyob rau hauv ib qhov tob saucepan thiab ntxiv vinegar.

4. Nrib pleb lub qe rau hauv ib lub tais txawv.

   

   Nws yog ib qho tsim nyog yuav tsum tau maj mam muab lub qe txiav rau hauv ib lub tais kom yaub thiab dawb tsis tov.

5. Tom qab ntawd ncuav rau hauv dej npau, thiab tom qab 3-4 feeb tshem tawm thiab muab tso rau ntawm lub khob ntim.

   

   Cov dej yuav tsum tsis txhob rhaub ntau dhau thaum lub qe tau raus - koj yuav tsum tau txo cov cua sov kom txog rau qhov uas nws npau npau me ntsis

6. Toast ib daim khob cij hauv lub ci thiab kis avocado sib tov rau nws.

   

   Hloov ntawm cov nplej zom, koj tuaj yeem yooj yim txiav cov avocado rau hauv cov nplais thiab muab tso rau ntawm lub qhaub cij, thiab tom qab ntawd tseem los daus nrog txiv qaub kua txiv thiab ntsev

7. Muab ib daig ntawm salmon thiab poached qe rau saum.

   

   Tsis tas li ntawd, koj tuaj yeem ntsev thiab kua txob lub qhaub cij, thiab nphoo nrog tshuaj ntsuab

Txiv tsawb Cherry Smoothie Lub Tais

Lub tais smoothie yog ib hom smoothie, tab sis tuab dua hauv cov khoom sib xws. Ua li no, koj yuav xav tau smoothies:

• Cherry - 100 g;
• txiv tsawb - 1 pc.;
• yogurt ntuj - 100 ml;
• mint.

Ua raws li cov theem no los tsim tus hneev smoothie:

1. Muab cov txiv tsawb thiab cov kua mis nyeem qaub rau hauv lub tub yees li 20 feeb.
2. Lub caij no, ntxuav cov txiv ntoo qab zib, kom qhuav thiab tshem tawm cov noob.
3. Ua ke nrog cov txiv ntoo qab zib, txiv tsawb thiab cov kua mis nyeem nrog ib rab.
4. Ncuav rau hauv ib lub tais, garnish nrog mint, txiv tsawb chunks thiab cherry berries.

Lub pob zeb smoothie tau nrov ua tsaug rau Instagram: cov khoom noj khoom haus yees duab muab sib xyaw rau ntawm lub phaj thiab kho kom zoo nkauj nrog txhua yam txiv hmab txiv ntoo, txiv ntseej, ncuav qab zib thiab txawm tias dej khov ua cov duab zoo nkauj tshaj

Kua tawg

Qhov sib txawv ntawm kev sib tsoo thiab cov oatmeal li niaj zaus yog tias oatmeal ua crispy thaum ci

Koj yuav xav tau:

• txiv apples - 2-3 pcs.;
• oatmeal - 150 g;
• zib mu - 2 tbsp. l.;
• Txiv maj phaub roj;
• ceev;
• txiv hmab txiv ntoo qhuav.

Ua zaub mov noj rau Fab Kis qab yuav yoog nrog qhov yooj yim:

1. Ntxuav cov txiv apples, tseem ceeb rau lawv thiab txiav lawv mus rau hauv cov hlais nyias.
2. Sib tov oatmeal nrog zib ntab.
3. Ntub rau hauv daim ntawv nrog butter, muab txiv apples hauv hlais, nphoo nrog cov cinnamon, cov txiv hmab txiv ntoo qhuav, txiv ntoo thiab oat crumbs.
4. Ci hauv qhov cub ntawm 180 ° C rau li 20-30 feeb.

Crumble tuaj yeem ua tau siav tsis tsuas yog nrog cov txiv apples, tab sis kuj yog txiv ntoo, pieces ntawm tsaus chocolate, txiv hmab txiv ntoo qhuav, ntau yam txiv ntoo - dub currants, raspberries, txiv pos nphuab

Lub teeb curd casserole

Xws li casserole yog qhov yooj yim los npaj, thiab vim yog lub tsev me cheese, nws tau siv heev.

Ntawm no yog cov npe ntawm cov khoom xyaw:

• tsev cheese - 600 g;
• qe - 3 pcs.;
• pob kws nplej siab - 2 tbsp l.;
• sweetener - 10 g;
• vanillin.

Tus casserole no yooj yim heev los npaj:

1. Ntxuav thiab zom cov qe, sib cais cov dawb ntawm yolks.
2. Whisk thawj zaug rau hauv lub npaus ruaj khov, thiab thib ob tov nrog tsev cheese, hmoov txhuv nplej siab, qab zib thiab vanilla.
3. Maj mam muab do hauv cov ntsiab lus dawb rau hauv qhov sib tov.
4. Ncuav qhov sib tov rau hauv lub tais ci thiab ci hauv qhov cub preheated rau 180-200 ° C kom txog thaum kev sib tw, rau 40-50 feeb.

Koj tuaj yeem ntxiv ntau yam txiv hmab txiv ntoo, txiv ntseej, txiv ntoo, txiv hmab txiv ntoo qhuav, thiab lwm yam rau cov khaub noom zoo li no.

Scrambled qe hauv txiv lws suav

Qhov kev xaiv rau kev noj cov qe kib tshwj xeeb muaj peev xwm tig ib qho kev noj tshais dog dig rau hauv ib qho kev ua noj.

Cov npe ntawm cov khoom xyaw uas yuav suav nrog:

• txiv lws suav - 2 pcs.;
• qe - 2 pcs.;
• ntsev thiab kua txob rau saj;
• zaub ntsuab.

Ib tug menyuam yaus tuaj yeem tiv tau nrog cov tais no:

1. Ntxuav lub txiv lws suav, ua tib zoo txiav lub kaus mom thiab txiav tawm lub pulp nrog rab diav.
2. Txhaum cov qe uas twb muab ntxuav tas lawm tso rau hauv qhov tau "txos", tsuag nrog ntsev thiab kua txob.
3. Ci lub txiv lws suav rau hauv qhov cub tau preheated rau 180 ° C rau 3 feeb.

Txau nrog cov cheese ua ntej ci yog tias xav tau

Daim vis dis aus: peb txoj kev xaiv rau lub siab tshais, qab thiab noj tshais

Noj tshais qab thiab noj qab nyob zoo thiab muaj lub dag zog!