Dab tsi yog zaub qhwv zaub qhwv, nws cov cai yooj yim thiab cov yam ntxwv. Cov npe ntawm cov khoom tso cai thiab txwv, cov ntawv qhia zaub mov rau 7, 10, 14 hnub. Tshuaj xyuas kev poob phaus txog kev noj zaub mov.
Cabbage Diet yog pob nyiaj siv ntau heev thiab muaj txiaj ntsig zoo rau kev poob phaus sai, uas suav nrog cov zaub uas paub zoo. Cov khoom no muaj cov ntsiab lus calories tsawg thiab muaj rau txhua tus. Lub sijhawm zoo tshaj plaws rau kev noj zaub qhwv yog lub caij nplooj ntoo hlav, thaum muaj cov zaub thiab txiv hmab txiv ntoo tsawg hauv khw.
Nta ntawm kev noj zaub qhwv
Koj tuaj yeem hnov ntau yam tshuaj xyuas txog kev noj zaub qhwv rau poob phaus, uas tsis yog qhov xav tsis thoob: cov zaub no muaj ntau cov as -ham uas peb lub cev xav tau:
- cov vitamins ntawm pab pawg B, C thiab D;
- cov zaub mov - lawv txhawb cov qauv ntawm peb lub cev nruab nrog cev thiab cov nqaij pob txha;
- amino acids - qhov tseem ceeb rau kev loj hlob ntawm cov protein;
- fiber - nws normalizes kev zom zaub mov thiab tsim kev xav ntawm satiety;
- folic acid - nws ua kom rov tsim dua tshiab ntawm tes thiab pab cov tawv nqaij nyob twj ywm hluas thiab tshiab.
Txawm hais tias muaj ntau cov as -ham, zaub qhwv muaj tsawg calories - tsuas yog 25 kcal rau 100 g.
Ntxiv nrog rau qhov saum toj no, zaub qhwv tuaj yeem tiv thaiv ntau yam kab mob:
- txo qhov yuav ua rau mob qog noj ntshav;
- txhim kho kev ua haujlwm ntawm daim siab thiab ob lub raum, pab lawv tiv thaiv kab mob;
- pab nrog cem quav;
- relieves cov tsos mob ntawm mob ntsws thiab mob ntsws;
- accelerates metabolism;
- txhim kho kev zom zaub mov.
Zaub qhwv kuj tseem zoo heev vim tias koj tuaj yeem ua zaub mov qab ntau nrog nws - kua zaub, stews, zaub xam lav, kua txiv thiab smoothies. Koj tuaj yeem siv ob qho tib si zaub qhwv, thiab zaub paj thiab Peking zaub qhwv. Kev noj zaub mov ntau yam tsis yog tsuas yog pab koj kom tiv nrog kev noj zaub mov tsis muaj kev ntxhov siab, tab sis nws kuj tseem lom zem.
Txhawm rau kom noj zaub qhwv zaub kom coj tau qhov txiaj ntsig xav tau, nws yog qhov tsim nyog yuav tsum coj mus rau hauv tus account qee qhov nuances:
- Cov ntsiab lus calorie txhua hnub … Koj yuav tsum suav koj cov calories txhua hnub raws li koj qhov siab thiab hnub nyoog kom ua tiav qhov koj xav tau hnyav. Nws yog los ntawm cov qauv no uas nws tsim nyog pib txij thaum faib khoom noj rau hnub ntawd.
- Dej-ntsev tshuav … Tsis muaj dej txaus nyob rau ib hnub thiab ntsev ntau dhau yuav tsim qhov tsis zoo rau lub cev, uas yuav ua rau daim duab plump txawm tias qhov hnyav ib yam. Koj tuaj yeem hloov pauv ntsev nrog kua ntses, tab sis nws yog ib qho tseem ceeb uas yuav tau xav txog tias nws yog ntuj tsim. Thaum nruab hnub, koj yuav tsum tau haus dej ntsuab thiab tshuaj ntsuab thiab tsis txhob hnov qab txog dej - peb lub cev xav tau cov dej huv uas tsis muaj qhov tsis huv.
- Ntau haiv neeg … Tsis txhob pib noj ib qho zaub xwb. Nrog nws, koj yuav tsum tau ua noj ntau yam tais diav, ntxiv kev noj qab haus huv, cov zaub mov tsis muaj calorie kom ua zaub mov tiav.
- Cov vitamins … Yog tias koj tsis tuaj yeem tsim kev noj zaub mov zoo, tom qab ntawd koj yuav tsum tau yuav cov zaub mov thiab cov vitamins kom muaj kev noj qab haus huv hauv lub cev.
- Kev ua si nawv … Kev tawm dag zog lub cev ib txwm txhim kho cov txiaj ntsig ntawm kev noj zaub mov zoo thiab ua rau lub cev haum. Yog tias koj tsis tau npaj txhij lossis koj tsis muaj sijhawm los kawm tsis tu ncua, koj tuaj yeem yooj yim mus rau kev taug kev, piv txwv li, hla dhau ob peb qhov chaw nres tsheb ntxiv thiab nce ntaiv yam tsis muaj lub elevator.
Tseem ceeb! Kev tshoov siab los ntawm cov txiaj ntsig ntawm kev noj zaub mov, koj yuav tsum tsis txhob yoo zaub mov ntau dhau: nws muaj fiber ntau thiab leej faj, thiab ntau dhau ntawm cov khoom no tuaj yeem ua rau tsam plab, hnyav hauv plab thiab xeev siab.
Tau kawg, tsis yog txhua yam zoo heev nrog kev noj zaub qhwv: nws tseem muaj qee qhov contraindications:
- Cov zaub mov no tsis haum rau cov neeg uas muaj lub plab acidic lossis mob plab.
- Nws raug txwv tsis pub siv zaub zaub rau cov neeg mob uas muaj lub plawv nres lossis muaj kev pheej hmoo.
- Cov zaub mov no tsis yog qhov kev xaiv zoo tshaj plaws rau kev mob plab.
- Zoo li lwm yam khoom noj, zaub qhwv yuav tsum tsis txhob siv los ntawm poj niam thaum cev xeeb tub thiab pub niam mis.
Nyeem kuj txog cov yam ntxwv ntawm tus qauv noj.
Tso cai thiab txwv cov zaub mov ntawm zaub qhwv zaub
Zaub qhwv yog cov khoom tseem ceeb uas koj yuav tsum tau npaj txhua lub tais ntawm kev noj haus, tab sis qhov no tsis txhais tau tias koj tsuas yog yuav tsum tau noj nws. Nws yog ib qho tseem ceeb noj cov khoom siv mis nyuj, nqaij, zaub thiab txiv hmab txiv ntoo. Qhov tseem ceeb tshaj plaws yog khaws hauv cov ntsiab lus calorie txhua hnub, suav suav txhua yam uas tau noj thaum nruab hnub: tom qab ntawd koj yuav tsum tsis txhob noj ntau dhau. Xav txog yam khoom noj twg tuaj yeem thiab tsis tuaj yeem noj ntawm zaub qhwv.
Cov npe khoom pom zoo:
- Nqaij nqaij … Nqaij tsis yog tsuas yog lub hauv paus ntawm cov protein ntau, tab sis kuj yog cov khoom lag luam uas tsim kev xav ntawm satiety rau ob peb teev. Ntawm kev noj zaub mov, nws yog ib qho tseem ceeb kom noj cov nqaij ntshiv, vim tias nws muaj tsawg calories. Tus paub qaib, luav, qaib ntxhw yuav ua.
- Qaib qe … Lwm qhov peev txheej muaj protein ntau. Qhov tseem ceeb yuav tsum nco ntsoov ntawm no yog tias koj tsuas tuaj yeem noj ib lub qe ib hnub, vim nws yog cov rog dawb huv. Tab sis qe dawb tuaj yeem noj ntau ntau.
- Ntses ntses … Nplua nuj nyob hauv cov protein, cov zaub mov thiab cov amino acids, ntses yog ib qho zoo ntxiv rau zaub qhwv zaub. Tib txoj cai siv ntawm no ib yam li cov nqaij: cov ntses yuav tsum ntshiv.
- Cov zaub thiab txiv hmab txiv ntoo tsis muaj hmoov txhuv nplej siab … Starch = carbohydrates thiab carbohydrates = calories. Koj yuav tsum tau siv cov zaub tshiab thiab txiv hmab txiv ntoo uas tsis muaj cov hmoov txhuv nplej siab - dib, txiv lws suav, txiv apples, txiv kab ntxwv qaub, thiab lwm yam. Txiv hmab txiv ntoo yuav tsum tsis qab zib heev.
- Cov dej haus tsis muaj calorie … Yog tias koj nyiam haus cov tshuaj yej qab zib lossis kas fes, tom qab ntawd koj yuav tsum tsis txhob tso lawv thaum lub sijhawm noj zaub mov: tsuas yog hloov qab zib nrog cov uas tsis muaj calorie qab zib.
- Cov khoom noj uas tsis muaj calorie tsawg … Cov khoom siv mis nyuj muaj protein ntau thiab pab ua haujlwm ntawm cov plab zom mov. Ntawm kev noj zaub mov koj tuaj yeem noj tsev cheese, kefir thiab mis nyuj muaj roj tsawg - txog li 2.5%.
- Ceev … Cov khoom muaj calorie ntau uas yuav tsum tsis txhob muab pov tseg. Lawv yog lub hauv paus ntawm cov zaub zaub noj qab nyob zoo, yog li ib txhais tes ntawm cov txiv ntoo ib hnub yuav tsis mob.
Cov npe ntawm cov khoom txwv:
- Qab Zib … Peb nquag hais tias qab zib yog dawb tuag. Muaj qee qhov tseeb hauv cov lus no: ntau dhau ntawm nws yeej muaj qhov tsis zoo rau lub cev. Nws xav tau cov piam thaj tsawg heev: nws tau pom muaj ntau hauv cov txiv hmab txiv ntoo thiab tsawg dua hauv lwm cov khoom lag luam. Cov suab thaj dawb dawb los ntawm pob tsuas yog ntxiv cov calories ntxiv thiab yuav tsis coj cov txiaj ntsig, yog li nws thiab ntau yam khoom qab zib yuav tsum raug cais tawm ntawm kev noj haus.
- Hmoov … Cov khoom ci yog cov carbohydrates yooj yim uas tsis muab nqi zog txaus lossis tsis muaj txiaj ntsig. Nws muaj ntau cov calories, thiab cov suab thaj uas muaj nyob hauv cov hmoov nplej tau ua tiav sai heev hauv lub cev, yog li tom qab muaj pob kws, koj yuav xav noj sai sai. Txhawm rau kom tsis txhob ntxiv cov calories uas tsis muaj nyob rau hauv kev noj haus thiab tsis txhob tshaib plab, nws yog qhov zoo dua tsis txhob noj hmoov ntawm kev noj zaub mov.
- Cov khoom noj rog … Cov khoom noj uas muaj cov rog rog muaj cov calories ntau heev, yog li nws zoo dua los sau cov zaub mov nrog qhov ntsuas roj tsawg.
- Qos yaj ywm … Nws yog cov zaub uas muaj cov hmoov txhuv nplej siab, uas txhais tau tias nws muaj ntau cov carbohydrates ntau-calorie.
- Carbohydrate txiv hmab txiv ntoo … Cov no suav nrog txiv tsawb starchy, txiv hmab, txiv apples qab zib thiab txiv pears.
- Cawv … Kuj ceeb tias, nws muaj cov calories ntau heev thiab, ntxiv rau, ua rau muaj kev xav phem ntawm kev tshaib kev nqhis. Feem ntau, kev noj zaub mov thiab dej cawv yog yam tsis sib xws.
- Mayonnaise … Coob leej neeg nyiam nws, tab sis txawm tias cov pob me me zoo nkauj ntawm cov calorie tsawg mayonnaise tsis tuaj yeem ua rau nws txaus txaus. Yog tias koj tsis tuaj yeem noj zaub nyoos yam tsis muaj cov khoom ntxiv, tom qab ntawd nws yog qhov zoo dua los ua mayonnaise hauv tsev nrog cov rog tsawg thiab yogurt.
- Butter … Nws kuj yog ib qho ntawm cov zaub xam lav uas nyiam tshaj plaws, tab sis ntawm kev noj haus nws yog qhov zoo dua kom cais nws tag nrho. Ib teaspoon ntawm cov roj yuav ua rau cov ntsiab lus calorie ntawm cov tais los ntawm 45 chav nyob.
- Khoom noj ceev … Cov tais diav no muaj calorie ntau ntau, muaj rog thiab feem ntau tsis muaj txiaj ntsig kiag li. Yog tias koj xav tau tiag tiag, tom qab ntawd koj tuaj yeem ua noj, piv txwv li, shawarma nrog zaub qhwv, siv cov kua ntses qis hauv tsev.
Zoo paub! Cabbage nws tus kheej tseem khaws cov lus zais: cov qia, uas ntau tus nyiam heev thaum yau, yog qhov ua rau muaj kev phom sij heev. Nws nqus tau ntau yam tshuaj phem, yog li nws tsis pom zoo siv nws rau zaub mov noj.
Kev xaiv zaub qhwv zaub
Raws li twb tau hais lawm, kev noj zaub mov yuav tsum muaj ntau yam. Piv txwv li, koj tuaj yeem sib xyaw cov ntawv sib txawv nrog txhua lwm yam.
Muaj ntau txoj hauv kev rau kev noj zaub qhwv zaub qhwv:
- Cabbage thiab kua txiv hmab txiv ntoo … Qhov kev xaiv nthuav rau cov uas xav ua tiav cov txiaj ntsig tau sai. Txawm li cas los xij, cia hais tam sim ntawd tias koj yuav tsum tsis txhob hloov pauv mus rau kua txiv hmab txiv ntoo xwb: kev tshaib kev nqhis tsuas yog ua rau koj noj qab haus huv. Txoj kev raug kom haus cov kua txiv hmab txiv ntoo yog ib khob dej haus ib nrab teev ua ntej noj mov. Yuav luag tsis muaj calories hauv nws, tab sis cov khoom muaj txiaj ntsig tau khaws cia, ntxiv rau, nws yuav ua rau lub plab puv, thiab koj yuav noj tsawg dua thaum noj mov. Txhawm rau npaj nws, koj yuav tsum hla cov nplooj zaub los ntawm kev sib xyaw, thiab tom qab ntawd nyem cov kua txiv tawm ntawm qhov sib xyaw ua ke los ntawm cheesecloth. Yog tias koj muaj lub juicer hauv tsev, koj tuaj yeem siv nws. Koj yuav tsum tsis txhob ua phem kua txiv kab ntxwv: nws yog qhov zoo dua los siv cov zaub ntug hauv paus lossis kua kua txiv.
- Qos yaj ywm thiab zaub qhwv zaub mov … Haum rau cov neeg uas tsis ntshai cov hmoov txhuv nplej siab ntau dhau. Kev noj zaub mov zoo ntawm cov zaub mov no suav nrog ib nrab ntawm ib kilogram ntawm zaub qhwv thiab 4 cov qos yaj ywm ci lossis ci. Cov khoom lag luam tau siv nyob rau hauv lawv daim ntawv dawb huv, tsis ntim nrog roj. Qos yaj ywm tuaj yeem ntxuav nrog mis nyuj uas tsis muaj calorie. Kev noj zaub mov yog nqa tawm rau ib lub lim tiam, thiab nyob rau hnub 3 thiab 6, cov ntses ci ci tau ntxiv rau hauv kev noj haus. Lub sijhawm no, koj tuaj yeem poob 5 kg ntawm qhov hnyav tshaj.
- Carrot thiab zaub qhwv zaub mov … Rau 3 hnub ntawm zaub mov zaub ntug hauv paus thiab zaub qhwv, koj tuaj yeem tshem ntawm 1, 5 txog 3 kg ntawm qhov hnyav tshaj. Lub hauv paus ntawm kev noj zaub mov yog zaub ntug hauv paus thiab zaub qhwv, zoo li tsis muaj roj. Thaum nruab hnub, nws raug tso cai haus cov dej qab zib tsis muaj qab zib, nqaij ntshiv, qe, cov khoom siv mis nyuj muaj roj tsawg. Koj tuaj yeem nqa cov zaub mov zoo li ob zaug hauv ib hlis.
- Zaub qhwv thiab dib noj … Khiav rau ib lub lim tiam thiab suav nrog zaub qhwv thiab dib, txiv hmab txiv ntoo, txiv hmab txiv ntoo, khoom noj siv mis thiab nqaij ntshiv. Nyob ntawm qhov hnyav ntawm kev noj zaub mov, koj tuaj yeem poob 4 txog 7 kg ntawm nws. Yog tias muaj kev tshaib plab, tom qab noj mov, koj tuaj yeem muaj khoom noj txom ncauj nrog ob peb dib lossis txiv kab ntxwv qaub. Thaum tsaus ntuj, koj tuaj yeem haus ib khob kefir tsis muaj rog.
- Qe thiab zaub noj zaub … Lwm qhov kev noj zaub mov xya hnub uas yuav pab tshem tawm 5-7 phaus ntxiv. Koj tuaj yeem noj 5 qe qe thiab ib nrab ib kilogram ntawm zaub qhwv tshiab hauv ib hnub. Kev noj zaub mov yog ntxiv nrog cov txiv hmab txiv ntoo tsis muaj hmoov nplej, zaub thiab cov khoom lag luam uas muaj roj tsawg. Nqaij nqaij lossis ntses tuaj yeem noj ob peb zaug hauv ib lub lis piam.
- Zaub qhwv thiab kua txiv noj … Ntawm cov txiv hmab txiv ntoo noj peb hnub no, koj tuaj yeem tshem tawm 2-3 kg ntawm qhov hnyav tshaj. Nws raug tso cai noj ib nrab ib kilogram ntawm zaub qhwv, 5 nruab nrab lossis 3 txiv apples loj rau ib hnub. Thaum sawv ntxov lawv haus dej tshuaj yej lossis iav ntawm kefir uas muaj roj tsawg thiab noj cov kua, rau pluas su lawv npaj zaub mov noj zaub kua zaub nrog zaub qhwv thiab kua zaub, thiab rau noj hmo tib yam zaub xam lav thiab 100 grams nqaij ntshiv lossis ntses.
Cabbage noj zaub mov
Cov zaub qhwv zaub mov suav nrog cov ntawv qhia zaub mov uas muaj qhov sib xyaw ntawm cov protein, cov rog thiab carbohydrates uas ib tus neeg xav tau. Tus nqi no yog tus kheej rau txhua tus neeg, nyob ntawm qhov siab thiab hnub nyoog, nrog rau cov yam ntxwv ntawm lub cev. Piv txwv li, cov neeg muaj kab mob siab yuav tsum tau noj cov protein ntau thiab muaj roj tsawg. Peb yuav muab koj ob peb txoj kev xaiv rau zaub qhwv zaub qhwv, tsim los rau tus nqi nruab nrab.
Zaub qhwv zaub mov rau ib lub lim tiam
Kev noj zaub mov 7-hnub yuav pab koj poob 4 txog 6 kg, nyob ntawm qhov hnyav ntawm qhov hnyav.
Piv txwv ntawm cov zaub mov noj zaub qhwv rau 7 hnub:
| Hnub | Noj tshais | Noj hmo | Noj hmo |
| 1 hnub | Qe omelet nrog cov qe thiab ob qho dawb thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | Cabbage kua zaub (rhaub nqaij nyias) thiab zaub ntug hauv paus thiab zaub qhwv | 150 g boiled nqaij qaib mis thiab zaub stew |
| Hnub 2 | 200 g tsev cheese 0% rog nrog txiv hmab txiv ntoo thiab ib feem ntawm tshuaj yej / kas fes nrog qab zib | Zaub kua zaub nrog zaub qhwv thiab 100 g ntawm nqaij qaib mis nyuj | 150 g ci ntses ntses thiab kua txiv |
| Hnub 3 | Ib qho kev pab ntawm oatmeal nrog txiv hmab txiv ntoo qhuav thiab tshuaj yej / kas fes nrog qab zib | Cabbage kua zaub (rhaub nqaij cais) thiab zaub ntug hauv paus-kua zaub | 100 g ntawm ci nqaij nyug thiab ib khob kefir 0% rog |
| Hnub 4 | Zaub qhwv, kua txiv thiab zaub ntug hauv paus zaub thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | 200 g ntawm boiled ntses ntses thiab zaub xam lav zaub xam lav | Stew ntawm cauliflower, carrots thiab tshuaj ntsuab thiab ib khob ntawm freshly squeezed txiv kab ntxwv kua txiv |
| Hnub 5 | 100 g tsev cheese 0% rog nrog txiv tsawb thiab prunes thiab ib feem ntawm cov tshuaj yej / kas fes nrog qab zib | 200 g boiled nqaij nyuj thiab zaub ntug hauv paus-kua zaub | 150 g boiled nqaij qaib mis thiab zaub ntug hauv paus thiab zaub qhwv |
| 6e hnub | Pab oatmeal nrog txiv hmab txiv ntoo thiab tshuaj yej / kas fes nrog qab zib | Cabbage kua zaub nrog zaub nrog cais nqaij qaib | 150 g ci ntses ntses thiab kua txiv |
| Hnub 7 | Yolk thiab ob lub qe omelet thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | Cauliflower thiab zaub stew thiab ib khob ntawm freshly squeezed txiv kab ntxwv kua txiv | 100 g boiled nqaij qaib mis thiab zaub stew |
Kev noj zaub qhwv zaub qhwv rau ib lub lim tiam yog qhov kev xaiv zoo tshaj plaws rau kev poob phaus, uas tuaj yeem nqa tau yooj yim. Rau kev ua haujlwm tau zoo dua, siv lub zog noj zaub mov ntev dua, tab sis nws yuav tsum nkag siab tias nws tuaj yeem hloov pauv lub xeev kev xav.
Cabbage noj rau 10 hnub
Kev noj zaub mov zoo li no yuav pab koj tshem ntawm 6-9 kg ntawm qhov hnyav tshaj, nyob ntawm qhov hnyav.
Cabbage zaub mov noj rau 10 hnub:
| Hnub | Noj tshais | Noj hmo | Noj hmo |
| 1 hnub | Carrot thiab zaub xam lav zaub xam lav, 100 g ntawm cov ntses ntshiv ntses thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | 100 g tsev cheese 0% rog, 100 g nqaij qaib hau thiab zaub xam lav zaub qhwv | 100 g ci ntses ntses, zaub ntug hauv paus thiab zaub qhwv, thiab ib khob ntawm cov kua txiv kua txiv tshiab |
| Hnub 2 | 100 g sauerkraut thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | Ib khob ntawm kefir 0% rog, 100 g ntawm lean stew thiab zaub ntug hauv paus thiab zaub qhwv | Ob lub qos yaj ywm thiab zaub qhwv thiab kua zaub nyias |
| Hnub 3 | Boiled qe, txiv kab ntxwv qaub thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | Buckwheat porridge siav yam tsis muaj ntsev, 2 txiv apples, 150 g hau nqaij qaib mis | Sauerkraut, 150 g ci ntses ntses, txiv kab ntxwv |
| Hnub 4 | Ib khob ntawm kefir 0% rog thiab ib feem ntawm oatmeal nrog txiv hmab txiv ntoo | 2 cucumbers thiab 200 g ntawm nyuj nyoos, txiv kab ntxwv qaub | Cabbage kua zaub thiab 150 g boiled nqaij qaib mis, txiv kab ntxwv |
| Hnub 5 | 150 g tsev cheese 0% rog, txiv kab ntxwv thiab ib qho tshuaj yej / kas fes nrog qab zib | Carrot thiab zaub xam lav zaub xam lav, 200 g ntawm ci ntses ntses, txiv kab ntxwv qaub | 150 g nqaij nyuj stew thiab puv tes ntawm txhua cov txiv hmab txiv ntoo |
| 6e hnub | 150 g tsev cheese 0% rog nrog txiv hmab txiv ntoo qhuav thiab ib feem ntawm cov tshuaj yej / kas fes nrog qab zib | 200 g ntawm nqaij qaib boiled nqaij thiab zaub qhwv thiab kua zaub | Beet thiab txiv ntseej zaub xam lav, 150g nqaij qaib hau thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib |
| Hnub 7 | Buckwheat porridge, ua noj yam tsis muaj ntsev, nrog mis nyuj skim, ib khob ntawm cov kua txiv kab ntxwv freshly squeezed | Cabbage thiab kua zaub zaub xam lav thiab 150 g ntawm nyuj nyoos | 2 boiled qos yaj ywm thiab 150 g boiled nqaij qaib, txiv kab ntxwv |
| Hnub 8 | Ib khob kefir thiab 100 g ntawm tsev cheese 0% rog nrog txiv hmab txiv ntoo | 150 g boiled qaib cov txwv nqaij, carrot thiab zaub xam lav zaub xam lav thiab kua | 200 g vinaigrette, txiv kab ntxwv thiab ib qho ntawm cov tshuaj yej / kas fes nrog qab zib |
| Hnub 9 | Carrot thiab zaub xam lav zaub xam lav thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | 2 txiv kab ntxwv, 150 g boiled nqaij qaib mis thiab zaub ntug hauv paus thiab zaub qhwv | 100g ci ntses ntses thiab txiv hmab txiv ntoo nyias |
| Hnub 10 | Buckwheat porridge, ua noj yam tsis muaj ntsev, nrog mis nyuj skim thiab kua txiv | Carrot thiab zaub xam lav zaub xam lav thiab 150 g ntawm ntses ntshiv ntses | 200 g ci nqaij nyug nqaij nyug thiab qos yaj ywm, ib khob ntawm freshly squeezed txiv kab ntxwv kua txiv |
Txij li kev noj zaub mov rau 10 hnub yog qhov nyuaj dua, nws raug nquahu kom nqa nws tsis pub ntau tshaj ob zaug hauv ib hlis.
Cabbage noj rau 14 hnub
Kev noj zaub mov zoo yuav pab koj tshem tawm 10-13 kg ntawm qhov hnyav ntau, nyob ntawm qhov hnyav. Kev noj zaub mov tsis yooj yim los tswj, yog li nws tau pom zoo kom nqa tawm txhua 4 lub hlis.
Cabbage noj zaub mov rau 14 hnub:
| Hnub | Noj tshais | Noj hmo | Noj hmo |
| 1 hnub | Oatmeal nrog txiv hmab txiv ntoo qhuav thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | 200 g boiled qaib cov txwv nqaij thiab zaub ntug hauv paus thiab zaub qhwv | 100g boiled nqaij qaib mis thiab txiv hmab txiv ntoo nyias |
| Hnub 2 | Buckwheat porridge, ua noj yam tsis muaj ntsev, nrog mis nyuj skim thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | 200 g siav nqaij nyug nqaij nyug thiab sauerkraut | Zaub xam lav zaub xam lav nrog cov noob taub dag, hau qe thiab txiv kab ntxwv |
| Hnub 3 | 100 g tsev cheese 0% rog, txiv hmab txiv ntoo nyias thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | 200 g ci ntses ntses, zaub ntug hauv paus thiab zaub qhwv zaub xam lav thiab txiv kab ntxwv | Zaub xam lav zaub xam lav nrog cov roj tsawg cheese, hau qe thiab ib khob ntawm freshly squeezed txiv kab ntxwv kua txiv |
| Hnub 4 | Buckwheat porridge, ua noj yam tsis muaj ntsev, nrog mis nyuj skim thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | 200 g ci nqaij qaib nqaij thiab zaub qhwv thiab kua zaub | Carrot thiab zaub xam lav zaub xam lav nrog lws suav, 100 g ntawm nqaij qaib thiab txiv kab ntxwv |
| Hnub 5 | Oatmeal nrog txiv hmab txiv ntoo, ib txhais tes ntawm cov txiv ntseej, thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | Zaub kua zaub nrog zaub qhwv nrog nqaij qaib sib cais, txiv kab ntxwv qaub | Cauliflower thiab zaub xam lav zaub xam lav nrog tsev yoghurt thiab txiv qaub kua txiv hnav khaub ncaws, txiv kab ntxwv qaub |
| 6e hnub | Cov qhob cij tag nrho nrog ib daim ntawm cov rog rog tsawg thiab ib qho ntawm cov tshuaj yej / kas fes nrog qab zib | 200 g steamed lean ntses thiab zaub stew nrog zaub qhwv, txiv kab ntxwv | Kua thiab zaub xam lav zaub qhwv, hau qe, ib khob ntawm cov kua txiv kab ntxwv tshiab |
| Hnub 7 | Buckwheat porridge, ua noj yam tsis muaj ntsev, nrog mis nyuj skim thiab ua haujlwm ntawm tshuaj yej / kas fes nrog qab zib | 200 g ntawm nqaij nyug lean nqaij nyug thiab Suav zaub qhwv thiab taum ntsuab ragout, txiv kab ntxwv | Kua thiab zaub xam lav zaub qhwv thiab 100 g ci ci ntses, txiv kab ntxwv qaub |
Cov ntawv qhia zaub mov no khaws cia rau lub lim tiam thib ob. Yog tias xav tau, koj tuaj yeem sib xyaw zaub mov ib leeg thiab ua zaub mov qis-calorie lossis khoom noj txom ncauj txiv hmab txiv ntoo.
Saib DASH noj zaub mov 7 hnub
Kev txheeb xyuas tiag tiag ntawm Zaub Mov Zaub Mov
Cov txiaj ntsig ntawm zaub qhwv zaub qhwv, thaum ua tiav raug, yog qhov xav tsis thoob - ntau dua ib tus poj niam tau ntseeg qhov no. Yog tias koj tawm ntawm nws kom raug thiab tswj qhov hnyav, kho cov calories txhua hnub, tom qab ntawv qhov poob yuav tsis rov qab los. Peb hais qhia tias koj paub koj tus kheej nrog kev tshuaj xyuas thiab cov txiaj ntsig ntawm kev poob phaus ntawm zaub qhwv zaub.
Lyudmila, 28 xyoo
Kuv tau sim ntau dua ib pluas noj hauv kuv lub neej, thiab qhov no tsuas yog ib qho uas kuv tsis tshaib plab. Muaj cov txiaj ntsig - Kuv tshem 2 kg hauv 3 hnub. Kuv siv cov khoom noj no ib hlis ib zaug kom kuv tus kheej rov zoo li qub.
Anastasia, 33 xyoos
Kuv tau hnov ntau qhov kev tshuaj xyuas txog kev noj zaub qhwv thiab xav tias kuv yuav tsum sim nws ib yam. Kuv feem ntau nyiam zaub qhwv, tab sis 7 hnub ntawm kev noj los ntawm nws, ntawm chav kawm, tsis yog kuv li … Kuv poob 5 kilograms hauv ib lub lis piam, qhov txiaj ntsig no haum rau kuv. Tab sis yav tom ntej kuv yuav sib xyaw nrog lwm cov khoom noj.
Maria, 25 xyoos
Kev noj zaub mov zoo! Kuv feem ntau tau hnyav nyob rau lub caij ntuj no, yog li ntawm lub caij nplooj ntoo hlav Kuv ib txwm xaiv qee yam kev noj zaub mov tshiab txhawm rau kom rov qab tau lub cev me me. Lub sijhawm no kuv nyiam zaub qhwv. Kuv tau siv nws rau 14 hnub ib zaug, tab sis kuv tsis pom zoo qhov no rau cov pib tshiab: nws nyuaj rau noj cov tais diav tsis txaus rau ob lub lis piam tag nrho. Kuv siv 10 kg ntawm kuv cov zaub mov noj, Kuv xav tias yog kuv txwv nws me ntsis lossis ntxiv kev ua kis las, tom qab ntawd txawm ntau yuav ploj mus.
Saib cov vis dis aus hais txog zaub mov noj zaub qhwv:
Kev noj zaub qhwv zaub yog muaj txiaj ntsig thiab txaus siab, uas nws yog ib qho tseem ceeb los tswj kev noj zaub mov zoo, uas pab ua kom lub cev muaj kev noj qab haus huv, thiab tawv nqaij zoo nkauj dua thiab tshiab dua. Qhov tseem ceeb yog tsis txhob ua ntau dhau nrog zaub qhwv thiab tsis ua rau kev noj zaub mov nruj heev.
