TOP 5 kev noj zaub mov zoo tshaj plaws rau lub lim tiam. Cov yam ntxwv, kev cai noj zaub mov, tso cai thiab txwv cov zaub mov. Piv txwv cov zaub mov thiab cov txiaj ntsig poob phaus.
Kev noj zaub mov noj txhua lub lim tiam yog ib txoj hauv kev yooj yim thiab siv tau los kho koj daim duab. Kev noj zaub mov tsis muaj sijhawm txaus, tsis txiav txim siab lub cev mus rau qhov tsis lees paub lub sijhawm ntev ntawm cov zaub mov nyiam, tsis xav tau kev siv zog ntau ntawm lub siab, yog li ntawd, nws yog qhov tsim nyog rau cov uas tsis tuaj yeem tshem tawm ntawm kev puas tsuaj. Thiab xaiv cov khoom noj kom haum rau koj nyiam tsis raug nqi dab tsi, vim niaj hnub no muaj ntau ntawm lawv.
Kev noj haus keto
Zoo li ntau cov zaub mov qis -carb rau kev yuag poob - Atkins, Ducan, paleo, ketogenic lossis ketone noj hnyav ua rau txo cov carbohydrates hauv cov ntawv qhia zaub mov, qhia tias nws cov thwjtim tsom mus rau cov protein thiab, txaus txaus, muaj rog.
Lub ntsiab lus ntawm txhua qhov no yog txhawm rau pib txheej txheem hu ua ketosis, thaum lub cev tsis muaj zog ntawm kev noj zaub mov ib txwm muaj nyob rau hauv daim ntawv ntawm carbohydrates, tom qab ob peb hnub, crumple lub tsiav tshuaj nrog cov rog tso tseg rau ib hnub los nag thiab pib. los rho lub zog los ntawm nws. Dab tsi yog qhov tseem ceeb: cov leeg tsis hlawv tib lub sijhawm, feem ntau tshwm sim thaum noj zaub mov nruj, thiab kev tshaib plab zoo li muaj tsawg. Yog tias koj hnov nws tag nrho.
Qhov zoo tshaj, BJU yuav tsum muaj nyob hauv cov zaub mov noj txhua lub lim tiam hauv qhov piv txwv hauv qab no:
- Carbohydrates - 5-10% ntawm tag nrho cov khoom noj, tab sis tsis ntau tshaj 100 g ib hnub;
- Cov protein - 20-25%;
- Cov rog - 65-70%.
Nco tseg! Lub cev yuav tsum tau txais cov rog rog tsis yog los ntawm Fabkis txoj kib thiab borscht nrog tawg, tab sis los ntawm ntses, txiv ntseej, noob, avocados thiab roj zoo.
Kev noj zaub mov keto muaj cov npe nruj me ntsis ntawm cov zaub mov tso cai:
- kua zaub;
- nqaij thiab nqaij qaib, thiab ntau tus neeg txhawb nqa ntawm kev noj zaub mov suav nrog txawm tias muaj nqaij npuas hauv daim ntawv no;
- ntses hiav txwv thiab dej;
- nqaij nruab deg;
- qe;
- khoom noj siv mis, tshwj xeeb tshaj yog cheese;
- avocado;
- dos;
- noob thiab noob;
- zaub roj;
- zaub nplooj ntsuab;
- txiv hmab txiv ntoo.
Cov Khoom Txwv:
- qos yaj ywm;
- taum;
- cov nplej;
- qhob cij thiab ncuav qab zib;
- txiv hmab txiv ntoo muaj suab thaj (txiv tsawb, txiv hmab) thiab lwm yam carbohydrates yooj yim.
Piv txwv keto cov zaub mov noj rau ib lub lis piam:
| Hnub | Noj tshais | Noj hmo | Noj hmo |
| Hnub Monday | Omelet nrog dos ntsuab, dill thiab cheese | Lub teeb kua zaub, ci nqaij qaib nrog nceb | Curd casserole nrog berries |
| Tuesday | Ci nqaij soufflé nrog ib nrab txiv kab ntxwv qaub rau khoom noj txom ncauj | Meatball kua zaub, nqaij nyuj nrog taum ntsuab | Qhuav omelet |
| Wednesday | Qe zaub xam lav nrog nplooj ntsuab | Ntses broth, salmon ci hauv ntawv ci ntawm zaub hauv ncoo | Ob daim ntawv qhia zaub mov noj nrog curd cheese |
| Hnub Thursday | Tsev cheese casserole nrog txiv ntseej | Broth, grilled qaib ntxhw mis, tswb kua txob | Cw siav |
| Friday | Toast nrog cheese thiab txiv kab ntxwv | Broth, cutlets nrog zaub zaub tshiab | Caesar zaub xam lav |
| Hnub Saturday | Scrambled qe nrog daim ntawm salmon | Ntses kua zaub, nqaij nruab deg, zaub xam lav zaub qhwv | Toast nrog cheese thiab kua txiv kab ntxwv |
| Hnub Sunday | Cheesecakes nrog kefir | Nqaij qaib skewers nrog dib thiab txiv lws suav | Ob lub qe nrog taum ntsuab taum |
Nco tseg! Txawm tias keto kev noj zaub mov tsim rau tsuas yog ib lub lim tiam xav tau kev tawm mus zoo nrog kev nce qib ntawm cov carbohydrates hauv kev noj haus. Ib qho ntxiv, nws yuav muaj txiaj ntsig zoo dua yog tias koj noj cov khoom noj txhua hnub tsis nyob hauv 3, tab sis hauv 5-6 koob thiab tsis txhob hnov qab haus dej kom huv ntau dua (txog 3 litres ib hnub).
Cov txiaj ntsig: hauv 7 hnub ntawm kev noj zaub mov, koj tuaj yeem poob los ntawm 2 txog 5 kg, thaum tswj hwm lub taub hau kom pom tseeb, ua kom cov leeg nruj thiab ua rau lub siab zoo.
Qe noj
Cov lus xaiv muaj nws tias thawj qhov kev nyiam noj zaub mov no tau tsim los ntawm cov kws noj zaub mov zoo tshaj plaws hauv tebchaws Askiv rau Margaret Thatcher nws tus kheej, txhawm rau pab "Iron Lady" ib txwm nyob zoo. Li no, lawv hais, thiab nws lub npe mus: Kev noj zaub mov rau Margaret, Maggie, Maggie …
Peb yuav tsis lees paub qhov ntseeg tau ntawm cov dab neeg, tab sis qhov tseeb tias kev noj zaub mov raws li kev noj zaub mov muaj protein ntau, sawv cev feem ntau los ntawm qe, ua haujlwm tau zoo thiab zam tau yooj yim. Raws li txoj cai, nws yuav tsum tau ua raws rau ib hlis, tab sis kev noj zaub mov Maggi tau npaj rau ib lub lim tiam ua haujlwm tau zoo ntawm kev rov qab daim duab rau nws qhov kev sib haum xeeb yav dhau los.
Ib qho xwm txheej tseem ceeb rau kev ua raws li kev noj zaub mov yog nruj ua raws cov zaub mov tsim. Nws raug txwv tsis pub hloov zaub mov hauv qhov chaw, saib rau cov khoom sib xws ntawm cov khoom no thiab ua kom dhau mus, txwv tsis pub noj zaub mov txhawm rau txhawb qee yam txheej txheem biochemical hauv lub cev yooj yim yuav tsis ua haujlwm. Rau tib lub laj thawj, nws tsis muaj txiaj ntsig los teev npe cov khoom noj uas raug tso cai lossis txwv: yav dhau los twb tau qhia hauv cov zaub mov noj, tom kawg tsis suav nrog nws.
Cov zaub mov noj zaub mov rau lub lim tiam:
| Hnub | Noj tshais | Noj hmo | Noj hmo |
| Hnub Monday | 2 qe thiab ripe citrus. Nws raug nquahu kom siv txiv kab ntxwv qaub, tab sis yog tias koj tsis nyiam nws cov kua qaub, xav tias dawb noj cov txiv kab ntxwv qaub. | Koj xaiv: dib liab, melon, apricots, txiv apples, txiv kab ntxwv, pears, kiwi, hauv ib qho twg | Nqaij nyuj, menyuam yaj lossis nqaij qaib, hau nrog ntsev me ntsis. |
| Tuesday | Nqaij qaib mis, hau lossis ua noj hauv qhov cub, tsis muaj tawv nqaij | Ob lub qe nrog zaub zaub koj tuaj yeem siv rau: txiv lws suav, dib, tswb kua txob, carrots + citrus rau khoom noj txom ncauj | |
| Wednesday | Maj mam toasted qhob cij toast nrog cheese thiab lws suav | Nqaij nqaij uas koj xaiv | |
| Hnub Thursday | Rov hais dua cov ntawv qhia hnub Monday | Cov nqaij nyoos tuaj yeem tsw nrog cov zaub ntsuab ntsuab | |
| Friday | Zaub zaub + 2 qe | Ib feem zoo ntawm cov ntses thiab zaub ci hauv cov ntawv ci thiab ib qho tsis hloov pauv citrus | |
| Hnub Saturday | Rov ua dua hnub Monday thiab Thursday cov ntawv qhia zaub mov | Ib daim ntawm cov nqaij siav lossis qhov cub-siav nqaij nrog zaub | |
| Hnub Sunday | Nqaij qaib mis nrog cov zaub ci, txiv lws suav thiab citrus | Zaub stew |
Nco tseg! Nws yog ib qho tseem ceeb heev kom haus tsawg kawg 2-2.5 litres dej ntshiab lossis tshuaj yej yam tsis muaj suab thaj txhua hnub.
Cov txiaj ntsig: 1 lub lis piam kev noj zaub mov tsis muaj txiaj ntsig zoo li "kev sib tw" txhua hli, tab sis yog tias koj ua raws txoj cai kom zoo, txog hnub Sunday koj yuav tsis suav 2-4 phaus ntxiv.
Kremlin kev noj haus
Txij li lub npe nrov "Kremlin" yog lwm qhov kev hloov pauv ntawm cov ntsiab lus ntawm kev noj zaub mov muaj protein, koj yuav tsis cuam tshuam los ntawm kev tshaib plab hauv koj lub plab, thiab koj cov plaub hau, tawv nqaij thiab leeg nqaij yuav tsis raug kev txom nyem los ntawm kev tsis muaj cov protein.
Qhov tseeb, kev noj zaub mov tsis tau tsim los kom yuag yuag sai - nws tau ua raws li ntau lub lis piam, hli thiab ntau xyoo. Tab sis raws li "sojntsuam" tsim nyog kom nkag siab tias txoj hauv kev noj zaub mov zoo li cas rau koj thiab cov txiaj ntsig xav tau los ntawm nws li cas, xya-hnub lub sijhawm yog qhov ncaj ncees.
Cov Khoom Tso Cai: Txhua yam uas tsis txwv.
Cov Khoom Txwv:
- hmoov nplej;
- khoom qab zib;
- qos yaj ywm;
- txhuv.
Khoom noj kom txwv kev noj:
- hnyuv ntxwm;
- zaub starchy (tsis yog qos yaj ywm);
- kua txiv los ntawm pob khoom;
- txiv hmab txiv ntoo qab zib - txiv hmab, txiv tsawb.
Txhua cov khoom noj uas muaj qhov ntsuas glycemic siab tau txais qee cov ntsiab lus lossis cov khoom noj carbohydrate hauv Kremlin kev noj haus - y. e. Yog li, cov nqaij raug xaiv tsis pub ntau dua 1 lub ntsiab lus, cov khoom siv mis nyuj - los ntawm 3 txog 5. Zaub thiab txiv hmab txiv ntoo, nyob ntawm lawv cov hmoov txhuv nplej siab thiab cov piam thaj, tuaj yeem rub ob qho 2 thiab 10 cov ntsiab lus. Zoo, thiab qhov ntsuas ntawm cov khoom hmoov feem ntau tshaj tsib caug! Kev poob phaus yuav tsum tau npaj nws cov zaub mov kom thiaj li tsis nce ntau dua 40 cu hauv ib hnub. e.
Kwv yees li ntawv qhia zaub mov Kremlin rau ib lub lim tiam:
| Hnub | Noj tshais | Noj hmo | Khoom noj txom ncauj | Noj hmo | Cov ntsiab lus |
| Hnub Monday | 4-qe kib qe nrog grated cheese thiab ib daim ntawm lean nqaij npua | Cub-siav ntses nrog nceb thiab squid zaub xam lav nrog cov txiv ntseej | Kua | 200 g boiled nqaij qaib fillet nrog lws suav thiab fermented mis nyuj haus | 38 |
| Tuesday | Curd khoom noj txom ncauj nrog tshuaj ntsuab, kis rau ntawm lub khob cij thiab dai kom zoo nkauj nrog lub voj voog ntawm 2 lub qe | 100 g nqaij npuas nrog zaub xam lav (lws suav, kua txob, roj) | Dej | 100g qhov cub-ua noj lossis ci nqaij qaib mis nrog tib tus nqi ntawm cov zaub paj paj | 22 |
| Wednesday | 2 qe thiab cheese | Nqaij nyuj, nqaij npuas lossis nqaij qaib shashlik (100 g) thiab zaub xam lav ntawm koj cov zaub nyiam nrog butter | Dej | 200 g steamed ntses nrog ib nrab txiv lws suav nruab nrab thiab tshuaj ntsuab, haus cov kua mis tsis qab zib | 24 |
| Hnub Thursday | 4 hnyuv ntxwm, garnished nrog 100 g zaub xam lav zaub paj | 100 g ntawm classic yaj kebab thiab 150 g zaub tshiab zaub xam lav nrog nceb | 30 g ntawm ib qho txiv ntoo | 200 g ntawm cov ntses kib thiab zoo ib yam ntawm cov nplooj zaub ntsuab | 22 |
| Friday | Ib feem ntawm tsev cheese (200 g) nrog tshuaj ntsuab rau saj | Hearty zaub xam lav nrog txiv ntseej, qe thiab daim nqaij npuas loin | 30 g txiv laum huab xeeb | 200 g ntses ntses, ib qho zoo ntawm cov cheese (100 g) thiab cawv liab, thiab mis tsis qab zib ua ntej yuav mus pw | 29 |
| Hnub Saturday | Scrambled qe los ntawm 2 qe nrog nqaij npua thiab 100 g ntawm cheese | Ib daim ntawm cov skillet qhuav lossis cov nqaij ci uas hnyav txog 100 g, zaub nyoos zaub xam lav thiab cawv liab | Kua | 200 g ntses nrog zaub xas lav (100 g), seasoned nrog yogurt tsis muaj qab zib | 32 |
| Hnub Sunday | 4 sausages garnished nrog 100 g squash caviar | 200 g ci lossis ci nqaij qaib mis nrog rau tus nqi ntawm cov nplooj zaub ntsuab | 30 g ntawm walnuts | 200 g ntawm cov nqaij ntshiv nqaij ntshiv, 100 g txiv lws suav nrog cov kua mis nyeem qaub tsis qab zib | 39 |
Nco tseg! Ua kom tiav txhua pluas noj nrog ib khob dej tshuaj yej lossis dej qab zib. Kev noj hmo yuav tsum yog 4 teev ua ntej yuav mus pw.
Cov txiaj ntsig: nws ntseeg tias rau tus poj niam, kev noj zaub mov rau ib lub lis piam lossis ob zaug tuaj yeem tsis yog txoj hauv kev los daws 3 lossis 5 kg, tab sis kuj pab ua kom tawv nqaij nruj, ua rau nws ntau dua thiab du.
Kev noj haus Mediterranean
Ib yam li nyob rau hauv rooj plaub ntawm "Kremlin", nws tsis yog qhov tseeb los hu lub sijhawm hloov pauv mus rau qhov zoo sib xws ntawm kev noj mov rau ib lub lim tiam kev noj zaub mov kom poob phaus. Nws cov ntawv qhia muaj ntau yam, xav txog thiab ntxim nyiam uas nws yog ntau yam kev xav ntawm kev noj zaub mov noj uas tau ua raws txhua lub neej, ntau dua li txoj cai nruj thiab txwv. Tab sis nws nyuaj rau ib tus neeg uas tau tsim kom muaj tus cwj pwm noj zaub mov kom paub tam sim ntawd cov hauv paus ntsiab lus ntawm cov zaub mov Mediterranean ib txwm muaj, yog li ib lub lim tiam lossis ob lub sijhawm faib rau kev paub ze nrog nws tuaj yeem pab tau zoo.
Tswv yim: plua plav tawm ntawm koj lub cav thiab ci! Txhua yam zaub mov txawv rau Lub Limtiam Noj Mov Mediterranean tsuas yog tso cai rau kev xaiv noj qab haus huv tshaj plaws rau kev tiv thaiv zaub mov.
Kev noj zaub mov Mediterranean muab rau cov neeg uas poob phaus:
- noj zaub ntau dua liab, txiv kab ntxwv thiab ntsuab;
- ua siab zoo ntxiv txiv hmab txiv ntoo, txiv ntoo thiab tshuaj ntsuab tshiab rau hauv kev noj haus;
- haus tag nrho cov nplej;
- ntshiv ntses tsis txhob siv nqaij thiab nqaij qaib;
- caij txhua yam koj tuaj yeem ua tau nrog cov txiv ntseej nkauj xwb ntxiv;
- haus nws tag nrho nrog cov cawv liab zoo;
- tsis txhob hnov qab txog cov dej huv - tsawg kawg 1.5 litres ib hnub.
Nco tseg! Ib lub hauv paus ntsiab lus ntawm kev noj zaub mov hauv Mediterranean yog tias yog qee yam tuaj yeem noj nyoos, tsis muaj laj thawj los ua noj.
Hauv qhov no, qhov txiav npluav suav nrog:
- nqaij liab;
- tsiaj rog;
- cov khoom tiav ib nrab;
- khoom noj ceev;
- cov kua los ntawm lub khw;
- txhua yam uas muaj cov tshuaj tiv thaiv kab mob, stabilizers thiab dyes;
- khoom qab zib, tshwj tsis yog cov txiv hmab txiv ntoo qhuav.
Nws raug nquahu kom tsawg kawg ib nrab hloov ntsev nrog tshuaj ntsuab thiab txuj lom, thiab siv zib ntab tsis txhob qab zib.
Piv txwv cov ntawv qhia zaub mov ntawm Mediterranean rau ib lub lim tiam:
| Hnub | Noj tshais | Noj su | Noj hmo | Noj hmo |
| Hnub Monday | Porridge nyob rau hauv dej los yog mis nyuj nrog ib tug puv tes ntawm berries | Koj xaiv: txiv hmab txiv ntoo tshiab, qhob noom xim kasfes hauv tsev tsis muaj qab zib, kefir, yogurt, txiv ntseej, txiv hmab txiv ntoo qhuav | Nqaij ntses nrog zaub | Caprice zaub xam lav |
| Tuesday | Curd casserole nrog tshuaj ntsuab los yog txiv hmab txiv ntoo | Naval pasta thiab zucchini stew | Yoghurt nrog txiv tsawb | |
| Wednesday | Txiv hmab txiv ntoo nyias hnav khaub ncaws nrog tsis haus dej haus yogurt | Zaub stew nrog mov nplej, ib daim cheese | Pasta nrog nqaij nruab deg | |
| Hnub Thursday | 2 qe omelet nrog tsev cheese thiab ib daim ntawm tag nrho cov qhob cij | Txiv lws suav kua zaub, txiav me me, zaub tshiab | Stuffed kua txob | |
| Friday | Txiv hmab txiv ntoo muesli nrog mis | Ntses ci nrog cheese | Sandwich nrog tuna, txiv lws suav thiab feta cheese | |
| Hnub Saturday | Whole grain qhob cij qhaub cij nrog nqaij npua thiab cheese | Nqaij qaib skewers nrog zaub | Avocado zaub xam lav nrog kua txiv qaub thiab cheese | |
| Hnub Sunday | Tsev cheese nrog cov tshuaj ntsuab tshiab thiab dib | Ntses fillet nrog qaub cream thiab tshuaj ntsuab, grilled zaub | Tej nqaij nruab deg |
Nco tseg! Nws yog qhov zoo dua tsis txhob noj cov nplej, cereals thiab nplej zom rau noj hmo, thiab txhawm rau txhim kho cov txiaj ntsig ntawm kev noj zaub mov nrog kev tawm dag zog lub cev.
Cov txiaj ntsig: tom qab noj qab haus huv Mediterranean xya hnub sib tham, 3-5 kg yuav ploj mus, ris ntauv txhav haum rau koj zoo dua, koj cov plaub hau yuav ci, koj cov tawv nqaij yuav zoo siab koj nrog lub ntsej muag tshiab, thiab koj lub cev yuav pom qhov muag thiab zog.
Malysheva txoj kev noj haus
Tus kws tshaj xov xwm hauv TV paub zoo thiab tau ntawv pov thawj khoom noj khoom haus Elena Malysheva tau tshaj tawm nws tus kheej kab ntawm cov khoom noj uas tso cai rau koj kom poob phaus yam tsis muaj kev laij laij hnyav thiab nkim sijhawm rau ua noj. Txawm li cas los xij, tsis yog txhua tus muaj lub sijhawm los noj cov khoom siv tau npaj ua tiav, txawm tias peb tab tom tham txog tsuas yog xya hnub "hnyav hnyav marathon".
Hmoov zoo, nws tsis tas yuav tsum maj mus rau lub tsev muag tshuaj lossis lub khw tshwj xeeb kom siv tus kws tshaj lij TV qhia: nws txaus los ua raws li cov hauv paus ntsiab lus ntawm kev poob qhov hnyav tsim los ntawm nws.
Raws li Elena Malysheva, cov zaub mov noj rau poob phaus - rau ib lub lim tiam lossis ntau dua - yuav tsum ua raws cov hauv paus ntsiab lus hauv qab no:
- Tsis muaj kev tshaib kev nqhis! Koj yuav tsum tau noj txhua 2-3 teev hauv qhov me me, tsis pub ntau tshaj 250 g txhua.
- Tsis maj! Cov zaub mov yuav tsum tau zom zom ua tib zoo thiab ua tib zoo kom cov txheej txheem ntawm nws qhov kev faib tawm mus kom zoo li sai tau thiab pib twb nyob hauv qhov ncauj kab noj hniav.
- Ntau cov dej! Koj yuav tsum haus 2 liv dej huv thiab tshuaj yej ntsuab ib hnub.
Nco tseg! Txhawm rau kom poob phaus tau zoo, nws tsis pom zoo kom ua ntau tshaj li 1200 kcal ib hnub.
Cov zaub mov noj nyiam tshaj plaws ntawm tus tshaj tawm TV yog:
- nqaij ntshiv;
- cov khoom qab zib fermented;
- cereals - oatmeal, buckwheat, hlaws barley, millet;
- zaub, tshwj tsis yog hmoov nplej;
- txiv hmab txiv ntoo thiab berries tsis muaj qab zib;
- tej zaub ntsuab.
Nyob rau tib lub sijhawm, kev noj zaub mov zoo rau ib lub lim tiam tsis tuaj yeem, nyob rau qee qhov xwm txheej, suav nrog:
- hmoov, tshwj tsis yog cov qhob cij tag nrho;
- khoom qab zib;
- qos yaj ywm, carrots thiab beets;
- cawv.
Nco tseg! Malysheva tawm tswv yim kom tsis txhob muab cov nplej thiab qhob cij nrog cov khoom lag luam protein hauv ib pluas noj, thiab tseem, yog tias ua tau, txo lub sijhawm rau kev kho cua sov ntawm cov tais diav.
Kwv yees li ntawv qhia zaub mov ntawm Malysheva rau ib lub lim tiam:
| Hnub | Noj tshais | Noj su | Noj hmo | Khoom noj txom ncauj | Noj hmo |
| Hnub Monday | Buckwheat steamed thaum yav tsaus ntuj nrog zaub thiab txiv hmab txiv ntoo | Koj xaiv: txiv kab ntxwv qaub, cheese nrog txiv lws suav, Greek zaub xam lav, tsev cheese, qe | Boiled lean nqaij nrog zaub qhwv thiab dib zaub xam lav | Koj xaiv: txiv apples, txiv kab ntxwv, ib nrab pomegranate, yogurt lossis kefir nrog cov txiv hmab txiv ntoo, txiv ntoo | Kua ci nrog txiv hmab txiv ntoo qhuav, yogurt |
| Tuesday | Steamed omelet nrog txiv lws suav thiab tswb kua txob | Nqaij qaib cutlet nrog stewed zucchini | Zaub stewed nrog nceb | ||
| Wednesday | Oatmeal nyob rau hauv mis nrog ib tug puv tes ntawm berries | Ci los yog ntses ntses nrog zaub stew | Eggplant yob nrog cheese | ||
| Hnub Thursday | Zaub casserole nrog cheese | Nqaij qaib kua zaub thiab zaub zaub | Steamed cheesecakes | ||
| Friday | Barley porridge nrog squash caviar | Mov xim av nrog txiv hmab txiv ntoo qhuav | Boil lossis ci ntses nrog taum ntsuab | ||
| Hnub Saturday | Nqaij qaib mis qhaub cij | Stewed cabbage nrog nqaij nyuj | Nqaij qaib mis nrog zaub zaub xam lav | ||
| Hnub Sunday | Millet porridge nrog txiv hmab txiv ntoo qhuav | Cheese-ci nqaij qaib mis thiab zaub zaub xam lav | Qaub casserole thiab kefir |
Nco tseg! Ib qho ntawm cov khoom lag luam pom zoo rau lub lim tiam yog cov tshuaj ntsuab tshiab, uas tuaj yeem ntxiv rau txhua pluas noj thiab hauv ib qho twg.
Qhov tshwm sim: Malysheva txoj kev noj zaub mov zoo tso cai rau koj tshem tawm ntawm 3 txog 6 kg hauv xya hnub, ua rau lub plab zom zaws, thiab lub duav tau hais ntau dua.
Cov zaub mov twg rau lub lim tiam zoo dua - saib cov vis dis aus:
Tsis txhob hnov qab tias txawm tias kev noj zaub mov maj mam ua rau lub cev yuag poob, yog li yuav tsum poob ceeb thawj nrog kev ceev faj, tsis hais nws yuav nyob ntev li cas rau ib lub lim tiam lossis ib hlis. Ib qho ntxiv, txhua yam kev noj zaub mov zoo muaj nws tus kheej contraindications, yog li ntawd, cov neeg uas muaj kab mob ntev thiab poj niam cev xeeb tub yuav tsum txiav txim siab txog qhov poob phaus tsuas yog tom qab sab laj nrog kws kho mob.
