Cov yam ntxwv ntawm kev noj zaub mov zoo ntawm mis noj, yam koj tuaj yeem thiab tsis tuaj yeem noj. Piv txwv cov ntawv qhia zaub mov rau 3 hnub thiab ib lub lim tiam nrog kev hloov pauv raws caij nyoog. Cov txiaj ntsig thiab tawm tswv yim tiag.
Kev noj haus mis nyuj yog ib txoj hauv kev pov thawj kom poob ob peb phaus sai nrog kev pheej hmoo noj qab haus huv tsawg. Feem ntau, rau cov ntawv qhia zaub mov, nyuj lossis tshis mis nyuj ntawm cov roj nruab nrab (1, 5-2, 5%) lossis cov khoom lag luam raws li lawv tau siv. Qhov zoo tshaj plaws ntawm kev noj zaub mov yog tias nws tsis muaj teeb meem rau koj cov leeg nqaij thiab tuaj yeem siv ua ib feem ntawm kev txhawb nqa hauv kev tawm dag zog lossis kev tsim lub cev.
Nta thiab cov cai ntawm kev noj mis
Kev noj zaub mov raws mis nyuj feem ntau tuaj hauv ob qhov tsw qab-noj peb hnub thiab xya hnub noj. Kev noj zaub mov xya hnub yog ua tiav cov ntawv qhia mis nyuj. Peb-hnub ib tus tuaj yeem sawv cev ua "ib nrab" version ntawm cov mis noj rau 7 hnub, thiab qhov hloov pauv "tshaib plab" heev-mono-diet, uas tsuas pub mis nyuj thiab dej tshiab. Hauv qhov xwm txheej thib ob, mis yuav tsum qaug cawv ib teev. Rau cov khoom noj siv mis, nws tsis tas yuav muab rhaub.
Txhua yam khoom noj mis nyuj yuav feem ntau yog cov carbohydrates tsawg. Vim yog qhov tshwj xeeb ntawm cov khoom lag luam hauv nws cov classic version, yuav muaj kev siv tsis muaj fiber ntau. Cov ntsiab lus muaj protein ntau yuav pab txhawb koj cov leeg nqaij thaum noj zaub mov.
Cov khoom siv mis nyuj yuav luag ua tiav qhov xav tau txhua hnub rau calcium, vitamins B, thiab ib nrab rau cov vitamins A thiab D. ntawm kab kawm thaum lub sijhawm noj mis nyuj, tuaj yeem noj cov vitamins thiab ntxhia ntau ntxiv.
Kev noj zaub mov yuav tsum nquag nquag, ib zaug txhua 2-3 teev, tab sis feem yuav tsum yog me me, kwv yees li 200 grams ntawm khoom noj txom ncauj.
Thaum noj zaub mov, txhua hnub koj yuav tsum haus 1.5-2 litres dej (thaum koj yuav tsum tsis txhob haus cov zaub mov lossis mis - haus nws cais). Nws yog qhov zoo dua los haus cov ntxhia thiab cov dej tsis muaj carbonated - tsam plab ntau dhau yuav tsis tsim nyog.
Kev noj zaub mov noj kom poob phaus yuav tsum tsis txhob sim los ntawm cov neeg txom nyem los ntawm kev tsis haum rau lactose, teeb meem ntawm lub plab zom mov, teeb meem zom zaub mov (piv txwv li, mob ntshav qab zib mellitus lossis hypoglycemia), ntxiv rau tsis muaj zog tom qab mob ntev.
Tso cai cov zaub mov ntawm cov khoom noj siv mis
Yog tias koj xaiv cov mis mono noj, koj raug tso cai haus mis thiab dej.
Hauv kev noj mis sib xyaw rau ib lub lim tiam, nws tseem raug tso cai noj qee cov zaub tsis muaj hmoov nplej, txiv hmab txiv ntoo, txiv hmab txiv ntoo, ntau yam khoom siv mis nyuj - yogurt, kefir, fermented ci mis nyuj, tsev cheese, cheese. Es tsis txhob qhob cij, nws yog qhov zoo dua los siv cov qhob cij.
Them nyiaj tshwj xeeb rau cov hnub, prunes, pears, apricots - cov no yog cov khoom siv fiber ntau uas tsim nyog rau kev zom zaub mov. Nws yog nws qhov tsis muaj peev xwm uas yuav hnov zoo tshaj plaws txawm tias nyob hauv cov khoom noj mis nyuj sib xyaw.
Cia peb saib ua ntej ntawm tus nqi zog ntawm mis thiab qee yam khoom siv mis nyuj.
Cov ntsiab lus calorie ntawm nyuj cov kua mis yog los ntawm 44 txog 64 kcal rau 100 g, nyob ntawm seb cov rog (1.5% thiab 3.5% rog, feem), ntawm uas:
- Cov protein - 2, 8-3, 3 g;
- Cov rog - 1, 5-3, 5 g;
- Cov carbohydrates - 4,8 g.
Cov ntsiab lus calorie ntawm tsev cheese yog los ntawm 110 txog 236 kcal rau 100 g, nyob ntawm seb cov rog (los ntawm cov rog tsawg txog 18% rog), ntawm uas:
- Cov protein - 15-22 g (rog tsev cheese ntau dua, feem ntau tsis muaj cov protein ntau)
- Cov rog - 0, 6-18 g;
- Cov carbohydrates - 3 g.
Koj tuaj yeem tsis tsuas yog haus kefir thaum noj cov mis sib xyaw, tab sis kuj ua zaub xam lav nrog nws.
Cov ntsiab lus calorie ntawm kefir yog los ntawm 30 txog 59 kcal rau 100 g, nyob ntawm seb cov rog (los ntawm cov rog tsawg txog 3.2% rog), ntawm uas:
- Cov protein - 3 g;
- Cov rog - 0, 1-3, 2 g;
- Cov carbohydrates - 4 g.
Hauv kev noj zaub mov mis nyuj, nws tsis tas yuav siv tsuas yog cov tsev cheese muaj roj tsawg-ntawm qhov tsis sib xws, hauv tsev tsev muaj roj tsawg hauv tsev yuav muaj qhov sib npaug zoo ntawm cov protein thiab cov rog.
Rau cov khoom noj mis nyuj sib xyaw, nws raug nquahu kom siv cov cheese uas tsis muaj ntsev thiab muaj roj tsawg. Cov ntsiab lus calorie ntawm cov khoom lag luam nyob ntawm lawv ntau yam. Qhov hnyav tshaj yog tofu, ricotta, chechil, favita, lawv lub zog yog 140-180 kcal ib 100 g.
Muaj:
- Cov protein - 15-20 g;
- Rog - 5-15 g lossis ntau dua (cov ntsiab lus rog ntawm cov cheese feem ntau tau qhia ntawm pob);
- Carbohydrates - 0, 1-3 g. Cheeses haus luam yeeb feem ntau yog cov carbohydrates.
Txwv cov zaub mov ntawm cov khoom noj siv mis
Hauv kev noj zaub mov sib xyaw, txwv koj tus kheej rau kev siv cov piam thaj thiab hloov pauv qab zib, tsis suav nrog cawv, zaub mov nrawm, kua ntses, nqaij rog thiab ntses, ntxiv rau zaub zaub thiab cov hmoov nplej (qos yaj ywm, mov dawb) los ntawm kev noj zaub mov.
Feem ntau, ib qho tseem ceeb ntawm cov carbohydrates yuav tsum nyob hauv koj qhov kev tshuaj xyuas ze thiab tsis siv thaum noj mis nyuj.
Hauv mono-diet, koj cov zaub mov yuav tsum tshwj xeeb tshaj yog mis thiab dej, lwm yam khoom noj raug txwv.
Cov zaub mov noj mis
Cov ntawv qhia zaub mov noj mis nyuj sib txawv nyob ntawm nws lub sijhawm: rau 3 hnub lossis ib lub lim tiam. Hauv thawj kis, kev noj zaub mov nruj dua thiab cuam tshuam nrog kev siv mis thiab dej nkaus xwb. Cov ntawv qhia zaub mov txhua lub lim tiam tuaj yeem sib txawv nrog qee yam khoom lag luam, nyob ntawm lub caij: qee yam ntawm lawv yuav siv tau yooj yim dua, nyob ntawm seb nws yog lub caij ntuj no sab nraum lossis lub caij ntuj sov.
Cov ntawv qhia zaub mov mis rau 3 hnub
Cov khoom noj mis nyuj rau 3 hnub feem ntau yog mono-diet. Cov cai yog raws li hauv qab no:
- Thawj hnub, peb haus ib khob (250 ml) mis txhua txhua 2 teev, pib thaum 8 teev sawv ntxov. Peb haus khob zaum kawg thaum 8 teev tsaus ntuj. Peb haus tsawg kawg yog 1.5 liv dej, thaum sim coj nws kom thiaj li los ntawm lub sijhawm khob iav kawg mus rau lub sijhawm tom ntej, tsawg kawg ib nrab teev dhau los.
- Hnub thib ob, txo qhov sib nrug nruab nrab ntawm cov khob mis nyuj mus rau 90 feeb. Tib lub sijhawm, peb sim haus dej ntau npaum li thawj hnub.
- Hnub thib peb, peb txo qis rau 60 feeb. Tsis txhob hnov qab haus dej.
Nws yog qhov yooj yim los xam tias thawj hnub koj yuav xav tau 1.75 litres mis, thib ob - 2.25 litres, ntawm peb - 3 litres, tag nrho - 7 litres. Cov mis, tau kawg, yuav tsum tshiab, yog li koj yuav tsum yuav yam tsawg ob zaug.
Nws yog qhov zoo dua kom tso cov zaub mov no maj: nyob rau hnub plaub thiab hnub thib tsib, hauv thawj ib nrab ntawm hnub, peb tseem haus mis nyuj 1 zaug hauv 2 teev, rau pluas su peb npaj peb tus kheej ua zaub xam lav, peb noj hmo nrog qe-boiled qe los yog cov tshuaj yej tsis qab zib nrog qhob cij.
Nws raug nquahu kom ntxiv cov mis mono-noj nrog kev noj cov multivitamin complex lossis tsawg kawg vitamin C.
Cov zaub mov noj peb-hnub mis kuj tseem tuaj yeem txiav txim siab qhov sib txawv ntawm xya hnub ib: koj tuaj yeem siv ib qho ntawm peb hnub sib nrug hauv qab no raws li lub hauv paus. Qhov tshwm sim hauv rooj plaub no yuav raug faib ua feem tsawg, tab sis qhov kev xaiv no yog qhov zoo rau cov pib tshiab lossis cov tib neeg uas tsis ntseeg hauv lawv lub peev xwm.
Cov zaub mov noj mis nyuj rau ib lub lim tiam
Cov zaub mov "caij ntuj no" ntawm cov khoom noj mis nyuj rau ib lub lim tiam zoo li no:
- Hnub 1 … Noj tshais - tsev cheese nrog raisins (tsis muaj suab thaj), khob dej tshuaj yej ntsuab nrog zib ntab. Noj su - qe -boiled qe. Noj hmo - txiv hmab txiv ntoo yogurt, 100 g ntawm nyuaj cheese.
- Hnub 2 … Noj tshais - tsev cheese nrog qaub cream thiab tshuaj ntsuab, kas fes tsis muaj qab zib. Noj su - tsev cheese casserole lossis cov ncuav qab zib tsis muaj suab thaj. Noj hmo - ib khob kefir lossis haus yogurt.
- Hnub 3. Noj tshais - oatmeal hauv mis tsis muaj qab zib. Noj su - tsev cheese nrog txiv tsawb grated. Noj hmo - ib khob tshuaj yej nrog mis tsis muaj qab zib.
- Hnub 4-6 … Nws yog qhov tsim nyog yuav rov ua cov ntawv qhia zaub mov 1-3 hnub hauv ib qho kev txiav txim.
- Hnub 7 … Nws yuav tsum tau nqa tawm ntawm kefir, haus 500 ml rau pluas tshais, su thiab noj hmo.
Muaj ntau yam ntxiv hauv cov zaub mov txawv rau kev noj haus mis nyuj thaum lub caij ntuj sov:
- Hnub 1 … Noj tshais - txiv hmab txiv ntoo nyias ntawm pears thiab plums, ib khob ntawm kefir ua tshais thib ob. Noj su - zaub zaub xam lav hnav nrog qaub cream lossis yogurt. Noj hmo - txiv pear lossis kua txiv, ua ntej yuav mus pw ib khob ntawm fermented ci mis, mis lossis kefir.
- Hnub 2 … Noj tshais - tsev cheese nrog txiv hmab txiv ntoo, tshuaj yej lossis kas fes tsis muaj qab zib. Noj su - txiv hmab txiv ntoo thiab cheese zaub xam lav nrog yogurt. Noj hmo - ib khob kefir thiab kua txiv.
- Hnub 3 … Noj tshais - yogurt, puv tes ntawm prunes lossis cov hnub. Noj su - hau qe, 100 g ntawm nyuaj cheese. Noj hmo - 200 g tsev cheese nrog txiv hmab txiv ntoo.
- Hnub 4-6 … Peb rov hais dua cov ntawv qhia zaub mov ntawm thawj peb hnub hauv kev txiav txim tsis raug.
- Hnub 7 … Peb ua tiav ntawm kefir zoo ib yam li "lub caij ntuj no".
Kev tawm ntawm kev noj zaub mov yog nqa tawm tsis pub dhau 5-7 hnub: tawm cov khoom siv mis hauv koj cov zaub mov rau lub sijhawm no. Rov qab carbohydrates mus rau cov ntawv qhia zaub mov maj mam, pib nrog cov nqaij ntshiv thiab ntses, siv qab zib hauv qhov nruab nrab. Ntxiv dag zog rau kev tawm dag zog thiab taug kev ntev yuav pab ua kom poob phaus.
