Nta ntawm txoj cai noj tshais kom poob phaus. Cov zaub mov thiab dej haus twg tsim nyog thiab yam twg tsis noj thaum sawv ntxov? TOP 10 zaub mov txawv rau pluas tshais zoo tshaj rau poob phaus.
Pluas tshais slimming yog thawj pluas noj tag nrho ntawm hnub, xaiv rau lub hom phiaj poob phaus. Thaum sawv ntxov, ib tus neeg muaj zog rau hnub ntawd. Kev noj ntau dhau ua rau muaj kev noj qab haus huv, ua rau koj tsis txaus siab, ua rau koj lub siab tsis zoo. Kev noj tshais kom tsim nyog kom poob phaus pab txo lub cev hnyav, ua kom muaj txiaj ntsig zoo dua qub, thiab daws kab mob.
Nta ntawm txoj cai noj tshais kom poob phaus
Hauv kev noj zaub mov noj tshais, suav tias yog pluas mov tseem ceeb. Nws txhawb zog rau nruab hnub, muab lub zog rau cov haujlwm nruab hnub. Qhov no tau piav qhia txog kev tshawb fawb. Thaum hmo ntuj, cov ntshav qab zib qis, tus neeg tsis muaj zog. Cov zaub mov thaum sawv ntxov pab rov qab qib piam thaj thiab lub zog sib npaug hauv lub cev.
Cov kws tshawb fawb ntseeg tias yog tias koj tsis suav nrog pluas tshais thiab tsis quav ntsej nws, kev tshaib kev nqhis yuav nyob tas li rau ib hnub, thiab poob phaus nyuaj dua. Thaum yav tsaus ntuj, ib tus neeg sim nce cov calories uas tsis tau txais thaum sawv ntxov thiab noj thaum hmo ntuj, uas dhau los ua qhov laj thawj rau qhov hnyav ntau dua (thaum tsaus ntuj, cov metabolism hauv qeeb qeeb, lub zog tsis poob, thiab cov calories noj tau khaws cia yog ').
Nws ntseeg tias noj tshais thaum sawv ntxov tuaj yeem thiab yuav tsum muaj zaub mov zoo: cov calories tau txais yuav raug pov tseg thaum nruab hnub. Lawv yuav luag tsis tau tso rau hauv lub cev nyob rau hauv daim ntawv ntawm cov rog khaws cia, yog li nws tau tso cai rau nyiam ua khoom qab zib.
Tab sis kev noj tshais noj tshais rau kev yuag poob tsis txhais tau tias koj tuaj yeem noj txhua yam. Kev noj zaub mov zoo thiab muaj txiaj ntsig, suav nrog cov vitamins thiab cov zaub mov tsim nyog rau lub cev. Kev noj tshais yuav tsum muaj zog txaus kom tus neeg ntawd tsis tshaib plab txog thaum noj su.
Nutritionists muab zaub mov poob phaus rau pluas tshais cov yam ntxwv hauv qab no:
- sib npaug (ua kom lub luag haujlwm tseem ceeb ntawm lub cev);
- muab lub zog, tab sis tsis muaj calories ntau (30% ntawm cov ntsiab lus calorie ntawm kev noj zaub mov txhua hnub lossis 300-400 kcal);
- yooj yim zom, tsis ua rau lub plab hauv plab;
- ua los ntawm cov khoom ntuj;
- qab, muab kev xav zoo rau hnub ntawd.
Txhawm rau tsim cov ntawv qhia zaub mov, nws tsim nyog paub tias cov zaub mov twg haum rau noj tshais.
Koj tuaj yeem noj dab tsi thaum noj tshais thaum poob phaus?
PP pluas tshais rau poob phaus yog qhov sib npaug thiab noj qab nyob zoo. Yog li ntawd, lawv suav nrog txhua yam:
- Cov protein … Cov tsiaj protein muaj nyob hauv nqaij, ntses, qe, thiab khoom siv mis. Cov zaub tau txais los ntawm legumes, txiv ntseej, noob. Lawv tsim nyog rau kev noj tshais tag nrho, koom nrog kev tsim cov nqaij thiab cov hlwb ntawm lub cev, ntxiv dag zog rau kev tiv thaiv kab mob. Cov protein yog qhov yuav tsum tau ua hauv pluas tshais: lawv muab lub zog ntev rau lub hnub. Cov protein muaj txog 15-20% ntawm pluas tshais lossis 12-20 g ntawm cov protein ntshiab.
- Cov carbohydrates yooj yim … Muaj nyob hauv cov nplej, zib ntab, zaub thiab txiv hmab txiv ntoo, bran, rye qhob cij. Tsis zoo li cov carbohydrates ceev hauv cov qhob cij dawb, khoom qab zib, cov zom zom zom zom qeeb thiab yog lub zog ntev. Lawv tsim nyog los tswj cov ntshav khov, tsim cov pob txha thiab cov pob txha mos. Carbohydrates suav txog 45-55% ntawm tag nrho cov pluas tshais lossis 40-50 g ntawm cov khoom lag luam carbohydrate.
- Rog … Txawm hais tias nws zoo li yooj yim pluas tshais rau poob phaus tsis suav nrog cov rog, cov khoom no yog qhov tseem ceeb rau cov haujlwm tseem ceeb. Rog ua 30% ntawm pluas noj thaum sawv ntxov lossis 10-15 g ntawm cov khoom. Tab sis tsis txhob noj tsiaj, tab sis zaub monounsaturated rog hauv zaub roj, txiv ntseej, noob.
- Cellulose … Cov khoom noj khoom haus no yuav tsum muaj nyob hauv kev noj haus. Nws txhim kho kev zom zaub mov, zoo rau plab hnyuv microflora, txo qhov qab los noj mov, ua kom cov metabolism sai dua, thiab tshem tawm cov co toxins. Fiber muaj nyob hauv zaub thiab txiv hmab txiv ntoo, bran, noob, nplej. Nws yog cov carbohydrates yooj yim uas zom zom qeeb thiab muab lub zog. Fiber ntau txaus 25 g.
- Qab Zib … Thaum poob phaus, nws yog qhov tsis xav tau, tab sis yog tias koj xav kom qab zib tshuaj yej lossis lwm yam tais diav, ua raws li tus nqi - tsis pub ntau tshaj 36 g ib hnub. 1.5 tsp yog txaus rau ib khob dej tshuaj yej. piam thaj, zib ntab lossis kua txiv (6 g). Siv cov khoom qab zib ntuj (zib ntab, maple phoov). Stevia, tshuaj ntsuab nrog qab zib uas feem ntau siv los ua lub ntuj qab zib rau qhov poob phaus, muab txiaj ntsig zoo.
Thaum sau cov ntawv qhia zaub mov, nco ntsoov tias tshais suav nrog txiv hmab txiv ntoo, nplej, txiv ntseej, cov khoom lag luam muaj protein, rog zaub. Qhov no yuav muab rau koj ua ke ua ke ntawm cov zaub mov poob phaus.
Tseem ceeb! Tsis txhob hla pluas tshais. Qhov no tuaj yeem ua rau tsis tuaj yeem tswj tau kev tshaib plab ua ntej yuav mus pw.
Thaum xam koj cov zaub mov noj, tsis txhob hnov qab cov dej qab zib. Ntau cov kua muaj cov calories ntau, thiab lawv cov kev siv muaj qhov cuam tshuam tsis zoo rau kev noj qab haus huv. Tsis nco qab txog qab zib qab zib: nws muaj ntau yam tshuaj phem thiab muaj kev cuam tshuam tsis zoo rau kev noj qab haus huv. Tsis tas li, tsis txhob haus kas fes tam sim: cov tshuaj hauv nws ua rau lub plab zom mov.
Cov dej haus zoo tshaj plaws rau sawv ntxov yog:
- dub ntuj freshly brewed kas fes;
- ntuj cocoa haus;
- dub lossis ntsuab tshuaj yej.
Cov dej no tuaj yeem noj ua ntej noj mov. Haus yoghurts, kefir tom qab noj mov kom cov lactobacilli hauv lawv yuav pab zom cov khoom koj tau noj. Cov kua txiv tshiab, txiv hmab txiv ntoo thiab zaub smoothies kuj zoo tom qab noj mov. Lawv nplua nuj nyob hauv cov kua qaub uas pab zom zaub mov. Nws yog qhov zoo dua tsis txhob haus cov kua no thaum lub plab khoob: lawv yuav ua rau mob hnyav dua thiab ua rau lub plab ua rau mob. Koj tuaj yeem siv koj tus kheej cov compotes.
Tseem ceeb! Txhua yam ntawm cov dej qab zib no tau noj yam tsis muaj suab thaj thiab muaj calorie ntau ntxiv.
Haus dej txhua hnub. Nws pab ntxuav lub cev, tswj cov dej sib npaug, thiab ua kom cov metabolism. Nws ntseeg tias ib tus neeg yuav tsum haus li 1.5-2 litres dej huv thaum nruab hnub.
Dab tsi tsis pub noj tshais thaum poob phaus?
Muaj ntau cov zaub mov uas tsis haum rau kev noj zaub mov kom yuag poob. Lawv ua rau hnyav thiab tsis xis nyob hauv plab, tsis muaj txiaj ntsig rau lub cev.
Txwv tsis pub noj tshais:
- Cov carbohydrates yooj yim. Qab zib, khoom qab zib, jam, khoom hmoov, pasta.
- Cov rog rog, feem ntau yog tsiaj keeb kwm, yuav tsis ua haujlwm: cheese, nqaij npuas kib, lard, qab zib, cov zaub mov uas muaj roj xibtes.
- Tsis txhob noj khoom qab zib, khoom qab zib, ncuav qab zib, lossis khoom qab zib tsis zoo. Yog tias koj xav thov koj tus kheej, noj txiv ntoo, ncuav qab zib, txiv hmab txiv ntoo qhuav.
- Cov pluas tshais tshais muag hauv khw muag khoom kuj muaj teeb meem rau lub cev. Lawv muaj cov qab zib, tsw qab, tab sis tsis muab lub cev nrog cov as -ham. Hloov lawv nrog yogurt lossis txiv hmab txiv ntoo.
- Cov khoom ua tiav ib nrab tsis haum rau kev npaj noj tshais: dumplings, khw cutlets, nuggets.
- Tsis txhob noj cov kua ntses: mayonnaise, qaub cream, ketchup.
- Curds los ntawm lub khw, nyob rau hauv uas cov tuam ntxhab muab cov zas, tsw, cov tshuaj khaws cia, yuav tsis ua haujlwm ib yam. Tab sis yog tias koj muaj cov tsev cheese tshiab hauv tsev, kho koj tus kheej rau nws thaum noj tshais.
Tsis txhob haus dej cawv thiab dej qab zib. Lawv raug txwv tsis pub noj zaub mov poob phaus.
TOP 10 qhov noj tshais raug
Qhov noj tshais zoo tshaj plaws rau qhov poob phaus yog dab tsi, peb txhua tus xaiv ntawm nws tus kheej. Txiv neej thiab poj niam muaj kev nyiam sib txawv raws li cov ntsiab lus calorie, saj. Yog tias cov poj niam nyiam oatmeal nrog txiv hmab txiv ntoo lossis smoothies, tom qab ntawd nws yog qhov tseem ceeb rau cov txiv neej kom tau txais lub zog rau hnub ntawd. Rau lub hom phiaj no, ntses, qe, tsev cheese yog qhov tsim nyog.
Nov yog TOP 10 cov zaub mov uas muaj thoob ntiaj teb thiab haum rau txiv neej thiab poj niam. Lawv txhawb zog, txhawb lub siab, tshem tawm kev tshaib plab ntev:
- Avocado nrog qe … Cov khoom noj ua ke no hu ua lub foob pob lub zog. Avocado yog cov txiv hmab txiv ntoo uas muaj lub cim xeeb zoo uas tsis muaj calories thiab muaj cov vitamins siab. Qe yog cov khoom muaj protein ntau tshaj plaws thiab yooj yim rau zom. Txhawm rau npaj ib lub tais, preheat qhov cub, kab ntawv ci nrog parchment. Txiav avocado rau hauv 2 halves, tshem tawm qhov nruab nrab. Rhuav lub qe rau hauv ib nrab, tso cov txiv hmab txiv ntoo rau ntawm daim ntawv ci thiab ci rau 15 feeb. Sprinkle lub tais tiav nrog tshuaj ntsuab.
- Oatmeal nrog zib mu thiab berries … Tsis yog txhua tus nyiam oatmeal. Tab sis yog tias koj ntxiv zib ntab, txiv hmab txiv ntoo lossis txiv hmab txiv ntoo rau nws, cov porridge hloov pauv mus rau qhov qab heev. Nws tsis nyuaj rau npaj nws. Boil ib khob dej, ntxiv ib nrab khob ntawm oatmeal thiab zib ntab. Thaum cov nplej siav, txo cov roj thiab ua noj kom txog thaum muag muag. Hloov cov porridge npaj rau ib phaj, nphoo nrog cov txiv pos nphuab lossis txiv pos nphuab. Pluas tshais zoo rau lub caij ntuj sov. Koj tuaj yeem hloov cov txiv hmab txiv ntoo nrog txiv hmab txiv ntoo: txiv apples, pears, cherries, plums.
- Tsev cheese casserole nrog txiv hmab txiv ntoo qhuav … Nws yog ib lub teeb thiab noj zaub mov zoo uas muaj cov protein thiab carbohydrates. Txhawm rau npaj casserole, 400 g ntawm tsev cheese, qe, ib rab diav ntawm hmoov txhuv nplej thiab 3 diav hmoov nplej, 4 diav suab thaj, sib tov hauv ib lub tais. Lub khob noom cookie dhau los ua kua me ntsis. Yog tias tsis muaj hmoov nplej, hloov nws nrog hmoov nplej, tab sis thaum poob phaus, qhov no yog qhov tsis xav tau. Preheat qhov cub rau 200 degrees. Roj ib lub tais zaub mov nrog roj lossis kab nrog parchment. Ncuav lub khob noom cookie rau hauv pwm, nphoo nws nrog cov txiv hmab txiv ntoo qhuav (raisins, qhuav apricots). Muab tso rau hauv qhov cub thiab ci rau 20 feeb. Txiav cov casserole ua tiav rau hauv ib feem thiab ua haujlwm.
- Txiv tsawb pancakes … Siv txiv tsawb pancakes ua zaub mov poob phaus. Lawv tsis muaj txiaj ntsig zoo dua li cov khoom ci ci ib txwm. Rau kev ua noj, nws yog qhov zoo dua kom noj tag nrho cov hmoov nplej: nws tsis muaj txiaj ntsig zoo thiab muaj ntau yam tshuaj muaj txiaj ntsig. Tev 2 txiv tsawb thiab zom rau hauv pulp. Sib tov txiv hmab txiv ntoo nrog 1, 5 tbsp. hmoov, 1, 5 tbsp. kefir, 2 qe thiab zib ntab. Fry pancakes nyob rau hauv butter los yog roj. Koj tuaj yeem ci lawv hauv qhov cub yog tias koj xav tau.
- Squash omelet … Rau qhov poob phaus tshais txhua hnub, ua zaub omelet. Zucchini yog qhov zoo tshaj plaws raws li kev ntxiv tshuaj. Lawv muaj calories tsawg thiab yooj yim nqus los ntawm lub cev. Tev lub zucchini thiab txiav rau hauv cubes. Tshav kub lub lauj kaub nrog roj thiab muab cov zaub rau nws. Fry lawv ntawm ob sab. 2-3 hnub l. Feta cheese thiab 6 qe, sib tov hauv ib lub tais. Ncuav qhov sib xyaw rau hauv lub lauj kaub hla cov zaub thiab xim av kom txog thaum xim av xim av.
- Porridge nrog taub dag, zib ntab thiab almonds … Ib qho zaub mov qab heev uas tsis txaus ntseeg uas yuav txhawb koj lub zog txhua hnub. Tev thiab txiav lub taub taub me me ib nrab. Muab cov zaub tso rau hauv lub lauj kaub, ntxiv dej me ntsis thiab coj mus rau ib lub rhaub. Ua noj rau 5 feeb. Ntuav thiab ntxiv ib khob mis nyuj. Ua noj ntxiv kom txog thaum kev sib tw. Ntxiv zib ntab thiab crushed almonds rau cov porridge tiav. Yog tias koj xav tau, ntxiv mis nyuj, koj tuaj yeem ntxiv millet lossis mov rau porridge: qhov no yuav ua rau cov zaub mov txaus siab dua.
- Qe nrog tshuaj ntsuab thiab nceb … Cov zaub mov muaj txiaj ntsig zoo nrog cov nroj tsuag thiab cov tsiaj muaj protein ntau haum rau txiv neej. Txiav champignons lossis lwm cov nceb thiab zaub ntsuab rau hauv daim thiab kib hauv lub lauj kaub hauv cov roj zaub. Rhuav lub qe rau saum thiab kib kom txog thaum kev sib tw. Muab cov omelet tso rau ntawm phaj thiab ua haujlwm nrog cov tshuaj ntsuab.
- Salmon thiab avocado qhaub cij … Rau cov neeg nyiam qhaub cij thaum sawv ntxov, cov tais nrog avocado thiab salmon yog qhov tsim nyog. Tab sis nws yuav xav tau cov qhob cij dub, nyiam dua nrog cov nplej. Nws qis dua hauv calories thiab muaj ntau cov as -ham. Rau cov khoom noj txom ncauj zoo, txiav cov qhob cij rau hauv daim nyias nyias thiab nphoo nrog kua txiv qaub. Txiav avocado nyob rau hauv ib nrab, tshem tawm qhov chaw thiab txiav mus rau hauv nyias slices. Muab ib phaj avocado thiab ob peb daim ntawm salmon tso rau saum ib daim mov ci. Sprinkle grated cheese on to top.
- Celery nrog txiv ntseej muab tshuaj txhuam thiab noob hnav … Ib lub tais tshwj xeeb uas yuav txaus siab rau poj niam ntau dua. Tab sis nws yuav tsis tso koj tshaib plab. Lub siab thiab qab, txiv ntseej txiv ntseej yog lub zog zoo los pib koj hnub. Rau kev ua noj, txiav 2 celery stalks hauv ib nrab. Lubricate txhua ntawm lawv nrog txiv ntseej butter thiab nphoo nrog cov noob hnav.
- Berry muffins … Cov khoom qab zib no tsis tuaj yeem hu ua teeb meem thiab muaj calorie ntau, vim nws tau npaj los ntawm cov khoom noj qab haus huv. Grind ib feem peb khob ntawm oatmeal hauv rab. Ntxiv ob peb diav ntawm flaxseeds, ib rab diav ntawm cov cinnamon thiab cov roj txiv roj, 2 qe dawb, thiab ib rab diav ci ci. Thaum kawg, ntxiv cov txiv ntoo (blueberries, txiv pos nphuab, lossis lwm tus). Tag nrho cov khoom xyaw, muab tso rau hauv lub tins thiab microwave. Koj tuaj yeem ci muffins hauv qhov cub, tab sis nws yuav siv sijhawm ntev dua. Pab nrog tshuaj yej los yog compote.
Dab tsi yog txoj cai noj tshais rau poob phaus - saib cov vis dis aus:
Paub tias yuav noj dab tsi thaum noj tshais thaum poob phaus, koj tuaj yeem npaj cov zaub mov yooj yim rau lub lim tiam los ntawm cov tais diav uas teev tseg. Sim siv cov khoom noj tshiab xwb, tsis muaj tshuaj ntxiv, dyes lossis tshuaj khaws cia. Yuav cov txiv hmab txiv ntoo thiab zaub los ntawm tus muag khoom ntiag tug lossis ua liaj ua teb. Kev noj tshais zoo li no yuav tsis tsuas yog ua rau poob phaus, tab sis kuj kho lub cev.
