Kev noj zaub mov zoo tshaj plaws rau ib hlis: TOP-6 ntawm cov kev xaiv zoo tshaj plaws. Tso cai thiab txwv cov zaub mov, cov cai thiab cov lus qhia, cov ntawv qhia zaub mov thiab cov txiaj ntsig.
Kev noj zaub mov luv luv yog qhov zoo thaum koj xav tau poob ntxiv 2-3 phaus. Hauv qhov no, kev txeeb ib hnub ib hnub, lis xaus lossis ib lim tiam yog qhov ua tau zoo heev. Tab sis yog qhov hnyav yog qhov teeb meem hnyav dua rau koj, koj yuav tsum tshem nws ntawm txoj kev sib txawv kiag li! Tias yog vim li cas kev noj zaub mov rau ib hlis tsis zam kev ntsuas hnyav thiab kev tshaib kev nqhis, uas yuav cawm koj tsis tsuas yog los ntawm lub cev rog, tab sis kuj noj qab haus huv.
Kev noj zaub mov Keto rau ib hlis
Cov ketogenic style ntawm kev noj yog tsim los ntawm txoj cai noj zaub mov zoo ntawm "rog ntau dua, tsis muaj carbohydrates." Koj cov ntawv qhia zaub mov - txog li 70% ntawm qhov nruab nrab - yuav ua raws cov rog tshwj xeeb uas muaj nyob hauv cov ntses, txiv ntseej thiab cov roj tsis huv uas tsis tau siav. Thiab lawv yuav tsum tau diluted nrog cov protein (tsis ntau dua 25% ntawm kev noj zaub mov noj) thiab cov carbohydrates tsawg heev.
Nco tseg! Cov neeg txhawb nqa keto noj zaub mov pom zoo kom tsis pub ntau tshaj 100 g ntawm carbohydrates ib hnub, tau txais lawv los ntawm cov txiv hmab txiv ntoo thiab zaub.
Ob peb hnub tom qab hloov mus rau kev noj zaub mov tshiab, lub cev pib txheej txheem hu ua ketosis, uas ua rau lub cev nqus nws cov peev txheej rog, rho tawm los ntawm lawv lub zog tsim nyog rau lub neej. Nyob rau tib lub sijhawm, kev tshaib kev nqhis tsis tau hnov.
Nws tsim nyog sau cia tias nto moo "keto" tau pom zoo tshaj plaws raws li kev noj zaub mov kom poob phaus rau ib hlis lossis ob hlis. Yog tias koj ua raws li kev noj zaub mov tsis muaj carbohydrate tsawg dua rau lub sijhawm, qhov txiaj ntsig yuav tsis pom tseeb, ntau dua - lub cev yuav raug mob.
Tso Cai Khoom:
- broths thiab cov kua zaub muaj roj tsawg;
- nqaij ntawm txhua yam;
- tej ntses thiab nqaij nruab deg;
- qe;
- mis nyuj thiab nws cov txiaj ntsig;
- noob thiab noob;
- zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, tshwj tsis yog cov npe hauv qab no;
- zaub ntsuab;
- txias nias zaub roj.
Cov Khoom Txwv:
- qos yaj ywm carbohydrates thiab legumes;
- cov nplej;
- cov hmoov nplej;
- txiv hmab txiv ntoo qab zib thiab txiv hmab txiv ntoo xws li txiv hmab.
Cov ntawv qhia zaub mov noj keto txhua lub hlis:
| Hnub ntawm lub lim tiam | Noj tshais | Noj hmo | Noj hmo |
| Hnub Monday | Qhuav omelet | Pob ntseg thiab ntses ntawm lub hauv ncoo zaub | Qe qe thiab 2 txiv lws suav |
| Tuesday | Cheesecakes los ntawm qhov cub | Nqaij qaib kua zaub, ci zaub thiab cheese curd | Mov ci nrog cheese thiab yogurt |
| Wednesday | Eggs Benedict ntawm zaub xas lav | Mushroom kua zaub thiab nqaij qaib nrog txiv lws suav | Tsev cheese nrog ib txhais tes ntawm raisins |
| Hnub Thursday | Homemade pate nrog ntsuab dos | Nqaij qaib skewers nrog txiv lws suav, tswb kua txob thiab tshuaj ntsuab | Qej cw |
| Friday | Tsev cheese nrog txiv hmab txiv ntoo | Grilled ntses, squid zaub xam lav | Tuna nrog zaub xam lav |
| Hnub Saturday | Qe qe nrog nqaij npua | Dumpling kua zaub, taum ntsuab stew, cutlet | Qe qe nrog taum ntsuab |
| Hnub Sunday | Kub toast nrog cheese | Zaub puree kua zaub, zaub xam lav thiab ci me me steak | Nqaij qaib broth nrog tshuaj ntsuab |
Rov ua dua 4 zaug. Koj tuaj yeem pauv cov tais diav hauv ib pluas noj.
Cov txiaj ntsig: hauv ib hlis ntawm kev noj zaub mov, koj tuaj yeem poob los ntawm 5 txog 8 kg, nyob ntawm qhov hnyav thawj zaug.
Malysheva noj zaub mov rau ib hlis
Zoo li ib tus kws kho mob twg, tus tshaj tawm TV nrov nrov tau txwv tsis pub siv txoj hauv kev hnyav hnyav, suav nrog kev txwv hnyav ob qho tib si ntawm cov zaub mov thiab hauv cov khoom tso cai. Cov cai tsim los ntawm tus kws kho mob hauv xov tooj yog yooj yim heev, tab sis los ntawm qhov no lawv tsis muaj txiaj ntsig zoo dua.
Malysheva txoj kev noj haus qhia:
- Haus ntau zaus. Nws yog qhov tsim nyog kom haus tsawg kawg 2 liv dej huv thiab tsis muaj dej qab zib rau ib hnub.
- Fractional zaub mov. Malysheva qhia kom noj txhua txhua 2-3 teev, thaum saib xyuas nruj me ntsis rau qhov ntau thiab tsawg.
- Tsis maj. Txhua yam uas koj noj yuav tsum tau zom thiab moistened nrog cov qaub ncaug hauv txoj kev kom huv si.
Nco tseg! Qhov xwm txheej tseem ceeb rau kev poob phaus yog suav cov calories (1200 kcal ib hnub) thiab noj mov hauv qhov me me.
Tso Cai Khoom:
- nqaij ntshiv;
- tej cereals;
- mov nplej tag nrho;
- fermented mis nyuj cov khoom ntawm cov ntsiab lus rog nruab nrab;
- zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo uas muaj yam tsawg kawg ntawm cov hmoov txhuv nplej siab thiab qab zib;
- zaub ntsuab nyob rau hauv unlimited ntau.
Cov Khoom Txwv:
- tag nrho cov hmoov nplej, tshwj tsis yog cov khob cij tso cai saum toj no;
- khoom qab zib;
- qos yaj ywm starchy, ntxiv rau beets thiab carrots;
- txiv hmab txiv ntoo muaj suab thaj;
- cawv.
Kwv yees li zaub mov noj rau ib hlis:
| Hnub | Noj tshais | Noj su | Noj hmo | Khoom noj txom ncauj | Noj hmo |
| Hnub Monday | Scrambled qe nrog zaub | Koj xaiv: qe qe, tsev cheese nrog tshuaj ntsuab, Caprese zaub xam lav, txiv hmab txiv ntoo, kefir | Nqaij qaib broth thiab boiled nqaij nrog stewed cabbage | Xaiv cov txiv hmab txiv ntoo, nplawm nplawm, txiv ntoo | Tsev cheese nrog txiv hmab txiv ntoo qhuav |
| Tuesday | Buckwheat nrog nceb thiab dos | Mov nrog zaub | Zaub xam lav zaub | ||
| Wednesday | Nqaij qaib thiab zaub qhaub cij | Kua zaub nrog nqaij broth, cutlet nrog zaub xam lav | Ci eggplant nrog tshuaj ntsuab thiab cheese | ||
| Hnub Thursday | Txhua yam porridge nrog txiv hmab txiv ntoo thiab berries | Ci nqaij qaib mis nrog cheese thiab zaub | Pear ci nrog zib mu | ||
| Friday | Zaub xam lav zaub tshiab | Piv txwv li, ntses ntses nrog ib feem ntawm cov zaub | Zaub xam lav zaub nrog feta cheese | ||
| Hnub Saturday | Millet porridge nrog taub dag | Stewed cabbage nrog mov | Yoghurt nrog zaub | ||
| Hnub Sunday | Zaub stew | Ntses hauv cov ntawv ci thiab zaub casserole | Grilled nqaij qaib mis nrog zaub |
Rov qab noj pluas mov no 4 zaug.
Nco tseg! Elena Malysheva pom zoo kom noj cov khoom muaj protein cais los ntawm cov nplej thiab qhob cij.
Qhov tshwm sim: nyob ntawm ntau npaum li cas koj qhov hnyav thawj zaug dhau qhov qub, thaum lub hli noj zaub mov, koj tuaj yeem poob los ntawm 6 txog 12 kg.
Alkaline noj rau ib hlis
Kev noj zaub mov Alkaline lossis alkaline yog qhov tsis ntev los no thiab muaj kev cuam tshuam ntau dhau. Txawm tias British Society of Nutritionists tau sau tseg ntawm nws cov kiv cua!
Lub hauv paus ntawm kev noj zaub mov tuaj yeem tsim raws li hauv qab no. Txhua yam khoom noj uas nkag mus rau peb lub plab tau faib ua acidic, alkaline thiab nruab nrab. Yav dhau los tsoo cov metabolism hauv tawm ntawm lub suab kom raug thiab pab txhawb kev txhim kho ntawm ntau yam kab mob, tom kawg pab peb noj qab nyob zoo, muaj txiaj ntsig zoo rau cov metabolism hauv thiab tswj cov hluas, ua kom cov collagen sib txuas tau zoo.
Yog li qhov xaus: yog tias koj kho cov zaub mov kom raug, koj tuaj yeem tau txais kev noj zaub mov zoo rau ib hlis, ob lossis peb lub hlis, uas yuav tsis tsuas yog txo qhov hnyav ntau, tab sis kuj kho lub cev thiab txhim kho qhov tsos zoo.
Cov Ntsiab Cai Alkaline Diet:
- Txo cov khoom noj uas muaj acidic hauv cov zaub mov kom txog 30%.
- Sim zam kev kho cua sov ntawm cov zaub mov cog.
- Haus tsawg kawg 2 litres dej ib hnub.
- Siv ntsev kom tsawg li sai tau.
- Hloov cov piam thaj nrog zib ntab thiab stevia.
- Noj mov me me ntau zaus.
Nco tseg! Thaum hloov mus rau zaub mov alkaline, ntau tus neeg xav tias tsis xis nyob thiab tsis muaj zog.
Tso Cai Khoom:
- nqaij thiab ntses;
- qe;
- mis nyuj nyoos (tsis yog los ntawm lub hnab) thiab cov khoom qab zib fermented;
- cereals, tshwj xeeb yog mov xim av thiab millet;
- zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo;
- zaub ntsuab;
- noob hnav, taub dag thiab noob paj noob hlis;
- txias nias zaub roj;
- zib ntab;
- dej, qhiav tshuaj yej.
Nco tseg! Nqaij thiab ntses yuav tsum tau noj hauv qhov nruab nrab, tsis pub ntau tshaj 3 zaug hauv ib lub lis piam, cov khoom qab zib fermented - me ntsis ntau dua.
Cov Khoom Txwv:
- poov mov ci;
- txhua yam khoom tsim los ntawm hmoov nplej dawb;
- smoked nqaij;
- kev txuag;
- homogenized mis nyuj;
- cheese;
- legumes;
- tsiaj rog;
- qwj ntses;
- kas fes thiab cocoa;
- qhob noom xim kasfes;
- qab zib;
- cawv.
Nco tseg! Nws yog qhov zoo tshaj kom muaj cov lus ntawm cov zaub mov alkaline thiab acidic ntawm tes thaum koj tab tom npaj koj cov zaub mov hauv tsev rau ib hlis, yog li nws yuav yooj yim dua los txiav txim siab qhov tsis txaus siab uas koj tuaj yeem them taus.
Piv txwv cov ntawv qhia zaub mov rau alkaline noj rau ib hlis:
| Hnub | Noj tshais | Khoom noj txom ncauj | Noj hmo | Khoom noj txom ncauj | Noj hmo |
| Hnub Monday | Kub toast nrog cheese | Koj xaiv: citrus, txiv tsawb, kua, puv tes ntawm cov txiv hmab txiv ntoo qhuav, zaub smoothie | Mov nrog zaub | Koj xaiv: txiv hmab txiv ntoo, ib txhais tes ntawm berries, ib phaj ntawm zaub zaub | Nqaij qaib mis nrog zaub qhwv |
| Tuesday | Zaub zaub xam lav hnav nrog roj | Durum pasta nrog nceb | Ntses nrog zaub tshiab | ||
| Wednesday | 2 lub qe omelet | Nqaij qaib meatballs nrog stewed zaub | Zaub xam lav nrog yogurt hnav khaub ncaws | ||
| Hnub Thursday | Tsev cheese nrog grated apples | Mushroom kua zaub | Tej nqaij nruab deg | ||
| Friday | Kefir nrog txiv hmab txiv ntoo thiab zib ntab | Zaub xam lav nrog curd cheese thiab zaub | Kefir nrog tshuaj ntsuab thiab qej | ||
| Hnub Saturday | Qe qe thiab txiv kab ntxwv | Puree kua zaub nrog nqaij broth | Stewed qos yaj ywm nrog yoghurt gravy | ||
| Hnub Sunday | Yogurt thiab qhob cij | Zaub cutlets nrog lws suav sauce | Tuna nrog txiv lws suav thiab zaub xas lav |
Koj yuav tsum rov ua dua 4 zaug. Koj tuaj yeem pauv cov tais diav hauv ib pluas noj.
Cov txiaj ntsig: nruj ua raws txoj cai ntawm kev noj zaub mov alkaline tso cai rau koj poob 10 kg lossis ntau dua ntawm kev noj zaub mov hauv ib hlis.
Tshuaj noj rau ib hlis
Xav tias yog cov khoom noj kho mob rau cov neeg mob ntshav qab zib, Dr. Osama Hamdiy txoj kev noj zaub mov tam sim pom nws tus kheej xav tau ntawm cov neeg rog rog, ntau npaum li ntawd nws tau xau sai rau hauv Is Taws Nem thiab tau txais koob meej thoob ntiaj teb hauv qab lub npe ntawm Maggi noj. Nws tau lub npe tshuaj lom neeg rau nws lub peev xwm los txhawb cov txheej txheem ua rau muaj roj ntau hauv lub cev, uas ua tiav los ntawm kev sib xyaw qee yam zaub mov.
Nco tseg! Muaj ntau txoj hauv kev xaiv rau tshuaj lom neeg, tsim rau lub sijhawm sib txawv. Yog li, hauv kev nthuav dav ntawm lub network, koj tuaj yeem pom cov zaub mov ntxaws ntxaws rau ib hlis, 2-3 lub lis piam, lossis tsuas yog 7 hnub.
Txoj cai noj haus:
- Qab zib thiab cov txuj lom kub tau raug tshem tawm tag thiab ntsev khaws cia kom tsawg.
- 3 pluas mov tseem ceeb thiab ob peb khoom noj txom ncauj raug tso cai.
- Cov khoom tuaj yeem muab rhaub, kib, ci, tab sis tsis kib.
- Haus dej ntau li ntau tau, qee zaum ua rau koj tus kheej nrog khob kas fes.
- Yog tias koj txiav txim siab tsis siv cov kev xaiv luv dua thiab ua siab ncaj ncab cov zaub mov pom zoo los ntawm kev noj zaub mov rau ib hlis, koj tuaj yeem rov qab mus rau nws dua tsuas yog tom qab so rau lub hlis lossis ib xyoos.
Tso Cai Khoom:
- mov nplej tag nrho;
- ntses muaj roj tsawg;
- tsev cheese thiab tsev cheese;
- qe;
- yuav luag txhua cov zaub tshwj tsis yog qos yaj ywm;
- txiv hmab txiv ntoo thiab berries;
- tshuaj yej thiab kas fes.
Cov Khoom Txwv:
- cov hmoov nplej dawb;
- tag nrho cov khoom noj ceev yam tsis muaj kev zam;
- twb tau hais txog qos yaj ywm;
- hnyuv ntxwm thiab hnyuv ntxwm;
- txiv tsawb qab zib, txiv hmab, hnub tim;
- khoom qab zib ntawm txhua hom;
- dej qab zib nrog qab zib;
- cawv.
Cov ntawv qhia zaub mov ntawm thawj lub lim tiam ntawm kev noj tshuaj lom neeg:
| Hnub ntawm lub lim tiam | Noj tshais | Noj hmo | Noj hmo |
| Hnub Monday | 2 qe qe thiab 1/2 txiv kab ntxwv qaub | Txiv hmab txiv ntoo | Boiled nqaij nyuj, 200 g |
| Tuesday | Grilled nqaij qaib, txiv lws suav thiab txiv kab ntxwv | Rov hais dua cov zaub mov noj tshais | |
| Wednesday | Rye qhob cij nrog feta cheese thiab txiv lws suav | Nqaij nyuj | |
| Hnub Thursday | Txiv hmab txiv ntoo | Nqaij nyuj nrog zaub xam lav ntsuab | |
| Friday | 2 hau qe nrog stewed zaub | Ci ntses nrog zaub xas lav thiab txiv kab ntxwv | |
| Hnub Saturday | Txiv hmab txiv ntoo | Nqaij nqaij | |
| Hnub Sunday | Rov ua dua hnub Tuesday cov ntawv qhia zaub mov | Zaub zaub |
Cov ntawv qhia zaub mov ntawm lub lim tiam thib ob ntawm kev noj tshuaj lom neeg:
| Hnub ntawm lub lim tiam | Noj tshais | Noj hmo | Noj hmo |
| Hnub Monday | 2 qe qe thiab 1/2 txiv kab ntxwv qaub | Nqaij nyuj nrog dib | 2 qe nrog zaub xam lav ntsuab thiab txiv kab ntxwv qaub |
| Tuesday | Ntses thiab zaub xas lav | ||
| Wednesday | Ntses thiab zaub xas lav | ||
| Hnub Thursday | Zaub tsis muaj roj, 2 qe thiab cheese | Steamed los yog dej omelet nrog zaub | |
| Friday | Ntses siav hauv ib txoj kev noj haus | ||
| Hnub Saturday | Nqaij qaib, txiv lws suav, txiv kab ntxwv | ||
| Hnub Sunday | Ci nqaij qaib nrog txiv lws suav thiab txiv kab ntxwv | Txiv hmab txiv ntoo ntau yam |
Cov ntawv qhia zaub mov ntawm lub lim tiam thib peb ntawm kev noj tshuaj lom neeg:
| Hnub ntawm lub lim tiam | Cov tais |
| Hnub Monday | Tso cai txiv hmab txiv ntoo - ntau npaum li qhov tsim nyog |
| Tuesday | Zaub nyoos thiab ci zaub |
| Wednesday | Zaub los yog txiv hmab txiv ntoo xaiv los ntawm |
| Hnub Thursday | Ntses (tsis kib!), Zaub thiab zaub xas lav |
| Friday | Nqaij qaib los yog ci nqaij qaib |
| Hnub Saturday | Txiv hmab txiv ntoo - 1 hom hnub Saturday thiab 1 hnub Sunday |
| Hnub Sunday |
Cov ntawv qhia zaub mov ntawm lub lim tiam thib plaub ntawm kev noj tshuaj lom neeg:
| Hnub ntawm lub lim tiam | Cov tais |
| Hnub Monday |
Nqaij qaib - 400 g Ntses ntses - 200 g Txiv lws suav thiab dib (3 thiab 4 pcs.) Txiv kab ntxwv qaub Cij |
| Tuesday | Rov ua cov zaub mov nrog hloov nqaij qaib rau nqaij nyuj siav - 200 g |
| Wednesday |
Tsev cheese - 100 g Zaub stew tsis muaj roj - 200 g Txiv lws suav - 2 pcs. 2 citrus ntawm koj xaiv Cij |
| Hnub Thursday |
Nqaij qaib - 400 g Txiv lws suav thiab dib - 2 pcs. Txiv kab ntxwv Cij |
| Friday |
Omelet nyob rau hauv dej Txiv lws suav - 3 pcs. Cabbage - 100 g Txiv kab ntxwv qaub |
| Hnub Saturday |
Ntses ntses - 200 g Tsev cheese - 150 g Dib Txiv lws suav Cij |
| Hnub Sunday |
Nqaij qaib - 200 g Tsev cheese - 100 g Zaub xam lav zaub - 200 g Txiv kab ntxwv Txiv kab ntxwv qaub |
Cov txiaj ntsig: nrog hnyav ntau hauv 30 hnub ntawm kev noj zaub mov, qee tus neeg mus txog 25 kg!
Striped noj zaub mov rau ib hlis
Tej zaum qhov no yog ib qho ntawm cov zaub mov muaj txiaj ntsig zoo tshaj plaws rau ib hlis, tsis yog raws li kev suav suav suav lossis cov npe loj. Txawm li cas los xij, ua yeeb yam!
Cov pluas noj tau hu ua vim tias tag nrho 30 hnub koj yuav tau "dhia" los ntawm kab txaij mus rau kab txaij: los ntawm qhov tshaib plab dawb kefir hnub rau xim zoo nkauj. Txhawm rau tswj cov zaub mov no yooj yim dua, vim tias thaum twg los xij koj xav mus dhau ntawm cov ntawv qhia zaub mov pom zoo, zoo li phau ntawv Scarlett O'Hara, koj yuav hais rau koj tus kheej: "Kuv yuav noj tag kis no, koj yuav tsum tau tos me ntsis."
Tso Cai Khoom:
- nqaij nyuj thiab nqaij qaib;
- ntses ntses;
- Rye qhob cij;
- qe;
- cov khoom qab zib fermented nrog cov ntsiab lus rog ntawm 1 txog 2.5%;
- cov nplej;
- zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo;
- txiv ntseej;
- txias nias zaub roj;
- Kas fes thiab tshuaj yej.
Cov Khoom Txwv:
- nplej hmoov nplej;
- Salo;
- khoom noj ceev;
- txhua hom kev khaws cia;
- hnyuv ntxwm thiab hnyuv ntxwm;
- smoked nqaij;
- mov ci;
- qab zib;
- dej qab zib qab zib thiab dej qab zib.
Nco tseg! Ib khob cawv zoo hauv ib hnub raug tso cai.
Striped noj zaub mov rau ib hlis ib hnub:
| Hnub ntawm lub lim tiam | Hnub | Noj tshais | Noj hmo | Noj hmo |
| Hnub Monday | Dawb | 1.5 l ntawm kefir + 100 g porridge hauv dej lossis 150 g ntawm nqaij qaib lossis 2-3 txiv hmab txiv ntoo | ||
| Tuesday | Li qub | Oatmeal nrog berries | Zaub kua zaub, stewed zaub nrog nqaij nyuj | 150 g tsev cheese |
| Wednesday | Li qub | Buckwheat porridge nrog dos | Nqaij nyuj, nqaij qaib, zaub xam lav | Ntses ntses |
| Hnub Thursday | Dawb | Rov hais dua cov ntawv qhia hnub Monday | ||
| Friday | Li qub | Mov nrog zaub | Zaub kua zaub, nqaij nyuj nrog zaub qhwv | Qe thiab kefir |
| Hnub Saturday | Li qub | Ib qho porridge uas tsis yog semolina | Qaib ntxhw nrog zaub nyoos | Nqaij qaib nqaij nrog dib |
| Hnub Sunday | Dawb | Rov hais dua cov ntawv qhia hnub Monday | ||
Kev hloov pauv ntawm cov hnub dawb thiab xim txuas ntxiv mus txog thaum kawg ntawm kev noj zaub mov. Nruab nrab ntawm cov zaub mov tseem ceeb ntawm cov hnub muaj xim, koj tuaj yeem noj khoom txom ncauj ntawm txiv hmab txiv ntoo, txiv ntoo, kefir, qhob cij, cocoa tsis qab zib.
Cov txiaj ntsig: rau ib hlis ntawm kev noj zaub mov zoo, koj tuaj yeem poob los ntawm 6 txog 10 thiab txawm tias 12 kg.
Kev noj zaub mov Liepaja rau ib hlis
Qhov kev noj zaub mov zoo no, raws kev tswj hwm nruj ntawm qhov feem tau noj, kev sib xyaw zaub mov thiab kev noj zaub mov txhua hnub, tau yug los hauv Estonian lub nroog Liepaja, uas Dr. Lev Khazan tau txais nws cov neeg mob. Thawj qhov ntsuas ntawm cov txheej txheem tsim los ntawm tus kws kho mob yog nws cov neeg mob.
Cov hauv paus ntsiab lus ntawm kev noj zaub mov Liepaja:
- Tswj nruj ntawm feem. Qhov zoo tshaj, koj yuav tsum tsis pub ntau tshaj 1200 kcal ib hnub.
- Peb pluas noj ib hnub nrog qhov sib txawv ntawm 5, 5 teev ntawm kev mus rau ntawm lub rooj.
- Yuav tsum ua raws li kev niaj hnub ua. Tshwj xeeb, poob ceeb thawj yuav tsum tau pw tsawg kawg 8 teev hauv ib hnub.
- Kev siv dej huv ntau - 1.75 litres ib hnub nyob rau lub caij ntuj no thiab 2 litres thaum lub caij ntuj sov.
- Kev saib xyuas tawv nqaij, kom yuag yuag hnyav tsis ua rau nws sag.
- Tswj kev nyob zoo. Ntshav siab, mem tes thiab ntshav qab zib yuav tsum ntsuas txhua hnub.
Nco tseg! Cov ntawv qhia zaub mov noj kom poob phaus suav rau ib hlis tuaj yeem txuas ntxiv los ntawm 2-3 lub hlis, ntxiv rau nws nrog kev noj cov vitamins thiab ntxhia ua ke.
Tso Cai Khoom:
- nqaij, nqaij qaib thiab ntses, suav nrog ntau hom rog;
- kws kho mob zoo hnyuv ntxwm;
- qe;
- tej mis nyuj;
- muaj roj tsawg kefir thiab qaub cream;
- feem ntau zaub thiab txiv hmab txiv ntoo;
- txiv ntseej;
- qhob cij;
- zaub ntsuab;
- butter thiab zaub roj;
- zib ntab.
Nco tseg! Tshuaj yej thiab kas fes yuav tsum haus tsis muaj piam thaj, mis, qab zib, txiv qaub thiab qab zib.
Cov Khoom Txwv:
- pastries thiab pasta;
- txiv hmab txiv ntoo qab zib;
- qab zib, jam, jam;
- dej qab zib:
- cawv.
Cov ntawv qhia zaub mov kwv yees ntawm kev noj zaub mov zoo rau ib hlis:
| Hnub ntawm lub lim tiam | Noj tshais | Noj hmo | Noj hmo |
| Hnub Monday | Mov ci, cheese, butter | 3 zaub zaub xam lav thiab kua txiv | Ntses nrog vinaigrette |
| Tuesday | Toast nrog cheese | Nyiam ntses thiab kua txiv | Greek zaub xam lav nrog kefir |
| Wednesday | Ib khub ntawm cov qe hnyav hnyav | Zaub siav nrog cheese | Vinaigrette nrog ntses ncuav, qhob cij thiab mis |
| Hnub Thursday | Kub toast nrog cheese | Nyiam ntses thiab kua txiv | Zaub nrog cheese |
| Friday | Ob peb qe thiab qhob cij | Lub teeb mayonnaise nyias thiab kua txiv | Zaub xam lav zaub, ntses ncuav, cheese thiab mis |
| Hnub Saturday | Mov ci thiab cheese | Ntses ci nrog zaub, kua txiv | Kub toast, zaub xam lav thiab kefir |
| Hnub Sunday | Tsev cheese nrog daim txiv ntseej thiab zib ntab | Txiv hmab txiv ntoo thiab mis nyuj haus | Mis |
Qhov tshwm sim: Kev noj zaub mov Liepaja ua haujlwm nrawm, tab sis ntseeg tau. Yog tias qhov hnyav me me, nws yuav siv 5-8 kg, tab sis yog tias muaj ntau heev ntawm qhov seem - txog 15 kg.
Saib cov vis dis aus hais txog kev noj zaub mov zoo tshaj plaws rau ib hlis:
Thaum kawg, peb nco qab tias txhua qhov kev noj zaub mov yog ib yam kev ntxhov siab rau lub cev, yog li pib maj mam thiab tswj hwm koj kev noj qab nyob zoo.
