Nta, qhov zoo thiab qhov tsis zoo ntawm "Nyiam" noj. Cov zaub mov twg raug tso cai thiab yam twg raug txwv? Cov ntawv qhia ntxaws ntxaws rau ib thiab ob lub lis piam, tshuaj xyuas cov neeg uas poob phaus.
Kev noj zaub mov "Nyiam" yog cov zaub mov noj rau ob peb hnub, uas suav nrog txiv hmab txiv ntoo, zaub, muaj protein thiab haus cawv. Kev poob phaus yuav siv qhov chaw raws li cov calories txhua hnub, thiab hloov hnub yuav pab koj kom tsis txhob poob siab.
Nta thiab cov cai ntawm "Nyiam" kev noj haus
"Nyiam" kev noj zaub mov tuaj yeem ua raws li ib lub lim tiam, 10-14 hnub thiab txawm tias ib hlis. Yog tias nws dhau los ua neeg nyiam, tom qab ntawd koj tuaj yeem nqa nws, maj mam nce lub sijhawm.
Txhua hnub ntawm kev noj haus yog cov khoom lag luam tshiab. Nws yog qhov zoo tshaj los faib koj cov pluas noj kom lub sijhawm so yog 2-3 teev. Tom qab ntawd qhov kev tshaib kev nqhis yuav tsis pom ntau heev lossis yuav tsis tshwm sim hlo li.
Kev noj calories txhua hnub thaum noj zaub mov yuav tsum yog 1000-1500 calories, nyob ntawm koj qhov hnyav ib txwm.
Nta ntawm "Nyiam" kev noj haus:
- 1 hnub - haus;
- Hnub 2 - zaub;
- Hnub 3 - haus dej;
- Hnub 4 - txiv hmab txiv ntoo;
- Hnub 5 - protein;
- Hnub 6 - haus cawv;
- Hnub 7 - sib npaug.
Kev noj zaub mov Mono nyuaj heev rau kev zam, tab sis ua tau zoo heev. Lawv yuav tsis tsuas yog pab koj poob phaus hauv lub sijhawm luv, tab sis kuj ua kom koj cov metabolism sai dua. Ntawm qhov "Nyiam" noj zaub mov, lub cev hloov pauv txhua hnub rau cov tais diav tshiab, txawv txawv. Tsis meej pem, nws pib siv zog ntau dua, yog li ua kom yuag poob. Nws yog ib qho tseem ceeb uas cov khoom noj hauv cov zaub mov muaj cov calories tsawg - yog li txo qis kev noj zaub mov txhua hnub ib txwm muaj, thiab qhov hnyav dhau mus.
Ob peb lub ntsiab lus uas tseem ceeb thaum ua qhov "Nyiam" kev noj haus:
- nws tsis pom zoo kom hloov cov khoom lag luam hauv cov ntawv qhia zaub mov hauv qhov chaw;
- koj tsis tuaj yeem noj cov zaub mov txwv, txwv tsis pub cov txiaj ntsig yuav poob qis;
- nws raug nquahu kom haus 1.5-2 litres dej ib hnub;
- koj yuav tsum tsis txhob noj zaub mov noj ntev yog tias koj yog tus pib;
- nws yog qhov zoo dua los noj zaub mov ib zaug txhua 3 lub hlis.
Tau kawg, qhov "Nyiam" noj zaub mov muaj contraindications uas tsis tuaj yeem tsis quav ntsej. Koj tsis tuaj yeem hloov mus rau nws yog:
- lub cev tau kis tus kab mob;
- poob phaus yog nquag tshaib plab tsaus muag;
- nws muaj teeb meem nrog lub plab zom mov lossis mob hnyav (gastritis, colitis, ulcer);
- daim siab thiab ob lub raum ua haujlwm muaj teeb meem;
- qis ntshav siab;
- muaj teeb meem nrog cov hlab plawv.
- poob cev xeeb tub lossis pub niam mis.
Saib kuj muaj cov yam ntxwv ntawm kev noj txiv kab ntxwv.
Qhov zoo thiab qhov tsis zoo ntawm "Nyiam" kev noj haus
Kev noj zaub mov "Nyiam" yog nrov heev ntawm cov ntxhais, vim tias nws muaj tus lej zoo, xws li:
- Kev ceev … Poob qhov hnyav yuav siv qhov nrawm. Cov txiaj ntsig tuaj yeem pom nyob rau hnub tom ntej, thiab tom qab ib lub lim tiam tus lej yuav tau txais cov qauv qhia pom zoo heev. Qhov sib txawv ua ntej thiab tom qab noj zaub mov "Nyiam" yog qhov zoo heev.
- Yooj yim … Cov tais diav tsis tau npaj ntau heev, yog li koj tsis tas yuav siv sijhawm ntau hauv chav ua noj. Ib qho ntxiv, cov khoom lag luam rau lawv txhua tus paub, thiab lawv tuaj yeem yuav hauv ib lub khw twg, yam tsis siv nyiaj ntau.
- Ntau haiv neeg … Lub ntsiab lus tseem ceeb heev, vim tias ntau qhov kev noj zaub mov zom tau zoo vim tias lawv tau dhuav nrog kev noj cov khoom no lossis cov khoom ntawd. Thaum koj noj qee yam tshiab txhua hnub, lub cev tsis muaj kev nyuab siab heev.
- Kev quav tshuaj sai … Txij li thaum lawv noj zaub mov hauv qhov me me, lub plab tau nrawm siv rau qhov me me ntawm cov zaub mov. Yav tom ntej, qhov no yuav pab koj zoo siab dua, uas txhais tau tias koj noj tsawg dua calories. Qhov no tseem ceeb heev kom tswj hwm koj qhov hnyav nce tom qab ua tiav kev noj zaub mov.
- Noj qab nyob zoo … Kev noj zaub mov tsuas yog siv cov zaub mov muaj txiaj ntsig zoo thiab ua noj ua haus. Qhov no yuav pab ua kom koj lub cev muaj kev noj qab haus huv thiab txhim kho koj cov tawv nqaij thiab plaub hau zoo.
Tab sis qhov kev noj haus "Nyiam" zoo no muaj ob peb qhov tsis zoo:
- Lub cev hnyav … Lub cev siv ntau lub zog ntawm kev noj zaub mov, yog li nws yog qhov zoo tshaj plaws kom tsis txhob ua rau koj tus kheej nrog kev tawm dag zog hnyav hauv chav ua si lossis ua haujlwm lub cev hnyav. Qhov no tsis txhais tau tias koj yuav tsum tso kev ncaws pob tag: tsis yog, kev tawm dag zog txawm tias muaj txiaj ntsig, tab sis koj yuav tsum paub thaum twg yuav tsum tso tseg.
- Nuances nrog lub plab zom mov … Tawm ntawm tus cwj pwm, lub cev tuaj yeem tawm tsam hnyav rau kev noj zaub mov tshiab, yog li nws zoo dua kom poob phaus thaum koj raug tso tawm ntawm hnub ua haujlwm.
Txoj hauv kev raug tawm ntawm "Nyiam" noj zaub mov:
- Sim tsis txhob hloov koj cov zaub mov noj - maj mam ntxiv ib yam khoom ib zaug.
- Yog tias koj zoo li koj tshaib plab, maj mam nce koj cov calories txhua hnub kom txog thaum koj hnov zoo.
- Siv hnub yoo mov.
Tso cai thiab txwv cov zaub mov ntawm "Nyiam" noj
"Nyiam" kev noj haus cuam tshuam nrog kev noj zaub mov zoo. Peb yuav qhia koj yam khoom twg raug tso cai rau nws, tab sis koj tuaj yeem xaiv qhov koj nyiam tshaj plaws rau koj tus kheej.
Cov npe ntawm cov zaub mov tso cai ntawm "Nyiam" noj:
- Nqaij nqaij … Nqaij yog ib qho tseem ceeb heev rau kev noj haus vim nws muaj protein ntau. Ntawm kev noj haus, nws yog ib qho tseem ceeb kom xaiv cov nqaij ntshiv, vim tias lawv muaj cov ntsiab lus calorie tsawg. Cov nqaij no tuaj yeem yog qaib ntxhw, luav, nqaij qaib, nqaij ntshiv nqaij nyug thiab nqaij nyug.
- Qaib qe … Qhov thib ob tseem ceeb tshaj plaws ntawm cov protein. Tsis txhob hnov qab tias cov qe hauv qe muaj cov rog ntau, yog li nws yog qhov tseem ceeb kom suav nrog nws hauv koj cov calories txhua hnub. Tab sis qe dawb tuaj yeem noj yuav luag ntau npaum li koj xav tau.
- Ntses ntses … Qhov zoo tshaj plaws ntawm cov protein thiab ntau cov zaub mov. Tsis txhob hnov qab txoj cai tseem ceeb - cov ntses yuav tsum ntshiv.
- Cov zaub thiab txiv hmab txiv ntoo tsis muaj hmoov txhuv nplej siab … Apples, kiwi, txiv kab ntxwv, txiv kab ntxwv qaub - cov no yog cov phab ej ntawm "Nyiam" noj zaub mov. Lawv ua haujlwm tsis muaj calories thiab tuaj yeem yooj yim txaus tshaib plab thaum noj mov.
- Cov dej haus tsis muaj calorie … Hmoov tsis zoo, koj yuav tsum tso tseg feem ntau ntawm cov dej qab zib, xws li dej qab zib, cocoa, kua txiv, thiab lwm yam. Kas fes thiab tshuaj yej tuaj yeem qaug cawv yam tsis muaj suab thaj thiab muaj roj ntxiv, thiab cov uas muaj cov hniav qab zib tuaj yeem ua qab zib nrog cov qab zib.
- Porridge … Carbohydrates yog lo lus txaus ntshai, tab sis peb lub cev kuj xav tau lawv. Peb muab lub teeb ntsuab rau cov carbohydrates yooj yim: oatmeal thiab buckwheat, ntxiv rau bran.
- Cov khoom noj uas tsis muaj calorie tsawg … Thiab ntxiv cov protein. Koj yuav tsum xaiv cov khoom noj uas muaj roj tsawg - los ntawm 0 txog 2.5%. Ntxiv nrog rau ntau yam kev noj zaub mov noj, lawv yuav muaj txiaj ntsig zoo rau lub xeev ntawm kev zom zaub mov.
- Ceev … Noj zaub zoo zaub uas koj yuav tsum tsis txhob tso tseg. Ib me me ntawm cov txiv ntoo nruab nrab ntawm cov pluas noj lossis ntxiv rau porridge yuav ua rau cov zaub mov muaj kev noj qab haus huv thiab muaj ntau yam sib txawv.
Cov npe zaub mov txwv tsis pub noj ntawm "Nyiam" noj zaub mov:
- Qab Zib … Peb lub cev xav tau nws hauv qhov me me, thiab nws tuaj yeem pom nws hauv yuav luag txhua yam khoom noj uas paub, tsawg kawg hauv txiv hmab txiv ntoo. Tab sis ntxiv cov piam thaj dawb paub los ntawm menyuam yaus yog teeb meem tsis tsuas yog rau daim duab, tab sis kuj rau kev noj qab haus huv. Cia cov uas muaj cov hniav qab zib tsis txhob ntshai: tsawg tus neeg qab zib noj, tsawg dua nws xav tias xav tau nws. Ua li cas los xij, muaj txoj kev cawm seej: tsis muaj calorie qab zib.
- Hmoov … Cov carbohydrates ceev yog tus yeeb ncuab tiag tiag ntawm txhua tus ntxhais. Ib qho lo lo lo puv tuaj yeem muaj txog 500 calories, tab sis tib lub sijhawm nws yuav tsis muab satiety, lossis satiety, lossis tshuaj muaj txiaj ntsig zoo rau lub cev. Kev txwv tsis pub nruj yog yuam rau ci thaum noj zaub mov.
- Cov khoom noj rog … Lawv muaj cov calories ntau heev, yog li txhua yam yuav tsum tau tshuaj xyuas cov rog. Peb tsis noj nqaij rog, rog mis, ntses, thiab lwm yam.
- Qos yaj ywm … Nws muaj cov hmoov txhuv nplej siab ntau, uas yog cov carbohydrates ceev ceev. Lawv yuav tsis coj cov txiaj ntsig ntau, tab sis tom qab ntawd lawv yuav tso rau hauv daim ntawv ntawm cov rog tsis zoo.
- Carbohydrate txiv hmab txiv ntoo … Hmoov tsis zoo, nyob rau hauv qhov txiav npluav, txawm hais tias tsis nruj heev, txhua tus nyiam txiv tsawb poob. Tsis tas li ntawd, nws tsis pom zoo kom noj pears thiab, hauv paus ntsiab lus, cov txiv hmab txiv ntoo qab zib heev.
- Cawv … Qhov no yog qhov ntau ntawm cov calories hauv cov iav zoo li me me. Tias yog vim li cas nws ua rau peb muaj zog heev. Ntxiv nrog rau cov calories ntxiv, cawv yuav ua rau tus neeg poob phaus ua rau muaj kev tshaib plab ntau dhau, uas yuav dhau mus rau ntuj raug txim ntawm txhua qhov kev noj haus.
- Mayonnaise … Ib qho mayonnaise raug txwv nruj me ntsis. Txawm tias muaj calories tsawg. Sib nrug los ntawm ntau cov calories, nws tsis muab txiaj ntsig. Hloov chaw, koj tuaj yeem ua cov ntses zoo rau cov zaub xam lav nrog cov calories tsawg hauv ntuj yogurt, qej thiab mustard.
- Butter … Txawm hais tias noj qab nyob zoo, nws muaj calorie ntau ntau. Txawm txiv ntseej. Ib diav ntawm cov roj yog txaus kom nce tag nrho cov ntsiab lus calories ntawm ib phaj los ntawm yuav luag 100 calories. Yog tias koj nyiam nws heev, tom qab ntawd koj yuav tsum ntxiv nws me ntsis, tsis txhob hnov qab suav nws hauv cov ntsiab lus calorie txhua hnub.
- zaub mov kib … Nws tau tso cai rau ua noj tsuas yog ci lossis hauv qhov cub, koj tuaj yeem ua zaub mov noj, tab sis tsis kib nws txhua txoj kev. Yog tias tsis muaj roj.
- Khoom noj ceev … Cov pluas noj tsis muaj txiaj ntsig, muaj rog, uas yuav ua rau lub siab puv ntoob rau ib teev, tab sis tib lub sijhawm nws yuav tsoo lub cev sab hauv nyuaj thiab muab tso rau ntawm daim duab hauv txheej rog ntxiv.
Tseem ceeb! Yog tias koj xav tias koj tsis tau tswj kom sib npaug ntawm kev noj zaub mov, thiab koj tau mus ntsib los ntawm kev qaug zog thiab mob taub hau, tom qab ntawd nws yog qhov zoo dua los yuav cov vitamins ntau nrog cov zaub mov hauv khw muag tshuaj.
Cov zaub mov noj "Nyiam"
Raws li peb twb tau hais lawm, koj tuaj yeem nthuav cov zaub mov "Nyiam" rau ib lub lim tiam lossis ib hlis. Muaj ntau txoj kev xaiv. Peb yuav qhia koj txog qhov ua tau zoo tshaj plaws.
Cov ntawv qhia zaub mov nyiam rau 7 hnub
Nov yog qhov kev xaiv zoo tshaj plaws rau cov pib tshiab, tshwj xeeb yog cov uas yog thawj zaug pib noj zaub mov.
Peb muab cov zaub mov hauv qab no ntawm "Nyiam" noj:
| Hnub | Noj tshais | Noj hmo | Noj su thaum tav su | Noj hmo |
| Thawj | Ib khob ntawm cov roj tsawg kefir lossis fermented ci mis thiab freshly squeezed kua txiv lws suav | Lean nqaij qaib broth thiab freshly squeezed txiv lws suav | Ib khob mis nyuj 0% rog | Ib khob kefir 0% rog |
| Thib ob | Ob lub txiv lws suav thiab ib qho tshuaj yej nrog qab zib | Cauliflower zaub kua zaub, zaub paj zaub, zaub ntug hauv paus zaub | Cabbage thiab dib zaub xam lav | Boil los yog braised beets thiab ua haujlwm ntawm cov tshuaj yej qab zib |
| Peb | Ib khob ntawm kefir 0% rog, ib khob ntawm cov kua txiv kua txiv tshiab | Ntses nqaij nyuj broth | Ib khob mis nyuj 0% rog thiab ib khob freshly squeezed txiv duaj kua txiv | Ib khob ntawm tsis muaj rog kefir lossis fermented ci mis nyuj |
| Plaub | Txiv kab ntxwv los yog txiv kab ntxwv qaub thiab ua haujlwm ntawm cov tshuaj yej qab zib | Ob qho loj, tsis qab zib heev | Kiwi thiab txiv kab ntxwv qaub | Txhua yam txiv hmab txiv ntoo |
| Thib tsib | Ib khob ntawm tsev cheese 0% rog thiab ua haujlwm ntawm kas fes nrog qab zib | Ci Lean Ntses Fillet | Quav qe | 150 g boiled nqaij qaib mis thiab ib daim ntawm cov rog tsawg |
| Rau | Ib khob ntawm tsis muaj rog kefir lossis fermented ci mis thiab ib feem ntawm cov tshuaj yej nrog qab zib | Ntses nqaij nyuj broth | Ib khob ntawm freshly squeezed txiv lws suav kua txiv | Ib khob kefir 0% rog |
| Xya | Ib khob ntawm tsev cheese 0% rog | Zaub kua zaub | Boiled qe thiab dib-lws suav zaub xam lav | Ci Lean Ntses thiab Zaub Stew |
Cov ntawv qhia zaub mov nyiam rau 2 lub lis piam
Kev noj zaub mov uas kuv nyiam tshaj 14 hnub suav nrog cov zaub mov zoo ib yam li ib lub lim tiam ib txwm muaj. Tsuas yog ntxiv ib lub lim tiam thib ob. Koj tuaj yeem ntxiv ntau yam yog xav tau.
Cov ntawv qhia zaub mov nyiam rau 14 hnub:
| Hnub | Noj tshais | Noj hmo | Noj su thaum tav su | Noj hmo |
| Thawj | Ib khob ntawm kefir 0% rog thiab ib feem ntawm cov tshuaj yej nrog qab zib | Tsawg rog rog nqaij | Ib khob ntawm yogurt 0% rog | Ib khob mis nyuj 0% rog |
| Thib ob | Zaub xam lav zaub xam lav | Steamed zucchini thiab beets | Carrot zaub xam lav | Broccoli, cauliflower thiab tswb kua txob zaub xam lav |
| Peb | Ib khob mis nyuj 0% rog thiab ua ib qho tshuaj yej nrog qab zib | Tsawg rog rog nqaij | Ib khob kefir 0% rog | Ib khob mis nyuj 0% rog |
| Plaub | Txhua citrus (yog tangerines, tom qab ntawd 3 daim) | Txiv hmab txiv ntoo nyias ntawm kiwi thiab tsis qab zib txiv apples | Ib lub kua loj | Txhua citrus (yog tangerines, tom qab ntawd 3 daim) |
| Thib tsib | Steamed omelet | Ntses Ci Ntses | Nqaij qaib mis los yog nqaij nyug | Ib daim ntawm cov rog rog tsawg lossis qee cov tsev qis rog rog |
| Rau | Ib khob ntawm kefir 0% rog thiab ib feem ntawm cov tshuaj yej nrog qab zib | Ib khob ntawm cov roj uas tsis muaj rog thiab freshly squeezed kua txiv lws suav | Ib khob ntawm yogurt 0% rog | Ib khob mis nyuj 0% rog |
| Xya | Ob lub qe nyoos thiab ib khob dej qab zib | Buckwheat kua zaub nrog lean nqaij broth | Txhua citrus | Zaub xam lav zaub |
Nco tseg! Tom qab tawm ntawm kev noj zaub mov, nws yog ib qho tseem ceeb kom tswj kev noj zaub mov kom zoo, zam kev kib thiab zaub mov muaj rog, zaub mov nrawm.
Kev tshuaj xyuas tiag tiag ntawm "Nyiam" kev noj haus
Nrog kev pab los ntawm "Nyiam" kev noj zaub mov, koj tuaj yeem poob qhov hnyav los ntawm 4-7 kg hauv ib lub lis piam, thiab ntau ntxiv tuaj yeem ploj yog tias nws tau ncab. Ntau tus ntxhais tau ua tiav qhov txiaj ntsig zoo, thiab tam sim no lawv tuaj yeem khav ntawm tus neeg noj qab nyob zoo thiab zoo nkauj. Txheeb xyuas qhov tshuaj xyuas thiab cov txiaj ntsig ntawm kev poob phaus ntawm "Nyiam" kev noj haus:
Marina, 28 xyoo
Nov yog kuv thawj zaug noj. Tom qab ntawd kuv tso ob peb kilograms hauv cov hnub so thiab pom tshuaj xyuas txog "Nyiam" kev noj haus. Kuv txiav txim siab muab tso rau hauv xyaum. Nws yog, tau kawg, nyuaj ib zaug, yog li kuv qhia koj kom npaj ua ntej. Piv txwv li, tshem cov rog thiab kib zaub los ntawm kev noj zaub mov. Twb tau nyob rau theem no, qhov hnyav yuav pib ploj mus. Raws li qhov tshwm sim, kuv tau poob qhov hnyav ntau tshaj qhov kuv xav, los ntawm 60 kg txog 55. Nrog kuv qhov siab, qhov hnyav no haum rau kuv, tab sis yog tias muaj dab tsi, Kuv paub tias kev noj zaub mov twg kuv yuav tsum tig rov qab.
Katya, 34 xyoos
Rau kuv, qhov no yog kev noj zaub mov zoo tshaj plaws! Kuv tau sim ntau yam sib txawv, tab sis kuv ua tiav qhov txiaj ntsig zoo li tsuas yog nrog "Nyiam" kev noj haus. Kuv yuav hais tam sim: Kuv tsis yog tus tshiab rau kev noj zaub mov, Kuv tau sim ntau qhov nyuaj mono-diets, yog li kuv tau noj ib hlis tam sim ntawd. Raws li qhov tshwm sim, thaum kuv tau zaum ntawm cov zaub mov no, nws coj ntau npaum li 10 kilograms! Qhov no yog wow! Kev zoo siab tag nrho. Tau kawg, nws kuj tau txhawb nqa daim duab nrog kev tawm dag zog kom cov tawv nqaij tsis txhob sag. Tab sis qhov no tsuas yog qhov xav tsis thoob. Cov nyhuv zoo kawg.
Elena, 25 xyoos
Kuv yog tus pib, uas yog vim li cas cov zaub mov zoo li hnyav me ntsis rau kuv. Kuv kuj pib 12 hnub ib zaug. Kuv tswj kom poob 8 kg, thiab qhov no yog qhov kuv xav tau. Feem ntau, ua ntej ntawd kuv sim buckwheat, kuv ua rau nws tsis zoo. Tej zaum qhov no yog teeb meem ntawm tus cwj pwm. Lwm zaus kuv yuav ceev faj ntxiv.
Saib cov vis dis aus hais txog kev noj zaub mov "Nyiam":
Kev noj zaub mov "Nyiam" xav txog kev noj zaub mov tshwj xeeb, teem sijhawm 7 hnub. Koj tuaj yeem khiav nws hauv cov voj voog, ncab nws mus txog ib hlis txhawm rau ua tiav cov txiaj ntsig zoo. Qhov txiaj ntsig nruab nrab hauv ib lub lis piam uas cov ntxhais mus txog yog rho tawm 4-7 kg. Nws yog ib qho tseem ceeb kom nruj ua raws cov zaub mov noj, tsis txhob ua txhaum nws cov hauv paus ntsiab lus thiab kom paub koj tus kheej nrog kev txwv tsis pub noj, thiab tom qab ntawd qhov hnyav yuav zoo thiab muaj txiaj ntsig zoo rau kev noj qab haus huv.
