Cov cai noj zaub mov kom tsis txhob poob phaus. Cov zaub mov muaj txiaj ntsig zoo tshaj plaws uas ua rau poob phaus yam tsis muaj kev tshaib plab, TOP-4.
Kev noj zaub mov kom zoo yog kev noj zaub mov zoo uas ua rau poob phaus ib ntus, thaum ib tus neeg tsis hnov kev tshaib kev nqhis, thiab tau tsim los rau lub sijhawm ntev. Hauv chav kawm ntawm kev noj zaub mov, tsis tsuas yog poob phaus tshwm sim, tab sis kuj tseem rov qab zoo. Yog li qhov kev poob phaus tsis cuam tshuam nrog kev ntxhov siab rau lub cev, peb muab TOP-4 ntawm cov zaub mov zoo tshaj plaws.
Kev noj zaub mov zoo raws li Pevzner
Lub tswv yim ntawm "kev noj zaub mov tsis zoo" tau qhia los ntawm Manuil Pevzner, tus tsim ntawm Lub Tsev Haujlwm Saib Xyuas Khoom Noj Khoom Haus hauv Moscow thiab Soviet plab hnyuv plab. Rau cov tib neeg uas muaj kab mob, nws tau tsim cais cov ntawv hu ua "rooj". Ntawm cov npe no, cov ntawv qhia zaub mov rau cov neeg txom nyem los ntawm kev rog dhau los lossis ntau yam kab mob tshwm sim ntawm tus lej 8.
Tus nqi zog ntawm kev noj zaub mov txhua hnub nrog Pevzner kev noj zaub mov yog 1800-2000 kcal. Nrog tus qauv ntawm 2200-2500 kcal rau tus neeg ntawm qhov hnyav ib txwm, kev txwv kev noj zaub mov tsis saib nruj, yog li kev tshaib plab yuav luag tsis xav.
Lub peculiarity ntawm kev noj zaub mov zoo rau kev poob phaus yog txwv cov carbohydrates thiab zaub mov qab, tsiaj rog. Cov khoom yog rhaub los yog steamed. Qhov ntim txhua hnub ntawm cov kua dej haus yog 1-1.5 litres.
Cov npe khoom noj tso cai ntawm Pevzner kev noj zaub mov kom poob phaus suav nrog:
- Nqaij, ntses … Koj tuaj yeem noj tsis pub ntau tshaj 150 g ib hnub twg. Qaib ntxhw nqaij, luav thiab nqaij qaib, pub nqaij nyuj. Xaiv cov ntses uas muaj roj tsawg: hake, pollock, pike. Xav txog txoj hauv kev ua noj ua haus, muab kev nyiam rau kev kho cua sov hauv ob chav boiler, ua noj.
- Mov ci, hmoov nplej … Tso cai qhob cij ua los ntawm rye, hmoov nplej tag nrho, cov khoom lag luam bran.
- Qe … Tso cai tsis pub ntau tshaj 1-2 qe nyob rau ib hnub hauv daim ntawv ntawm omelet lossis muag muag.
- Mis nyuj haus … Txhua yam khoom siv mis nyuj muaj roj tsawg raug tso cai. Qhov tshwj xeeb yog cheese, vim nws yog khoom noj uas muaj calorie ntau.
- Zaub … Tso cai hauv txhua qhov ntau. Qee qhov yuav tsum tau noj raw (radishes, txiv lws suav, carrots, zaub xas lav, dib). Zucchini caviar, sauerkraut, thiab khoom noj txom ncauj kub tsis pom zoo.
- Porridge … Kev noj haus tso cai rau cov zaub mov muaj calorie tsawg uas tsis muaj gluten (yachka, buckwheat, barley). Yog tias porridge yog lub tais tseem ceeb thaum noj mov, tsis txhob noj hmoov nrog nws.
- Txiv hmab txiv ntoo … Cov txiv hmab txiv ntoo qab zib (txiv tsawb, txiv tsawb, txiv quav ntswv nyoos, txiv duaj) tsis suav nrog. Zib thiab qab zib thiab qaub tau ntxiv rau hauv kev noj haus los txhawb kev zom zaub mov.
- Qab zib … Cov khoom qab zib uas muaj calorie tsawg nrog rau ntxiv cov khoom qab zib raug tso cai.
- Dej haus … Txiv hmab txiv ntoo haus, compotes, tshuaj yej, kas fes yog qaug cawv tsis muaj qab zib, diluted nrog dej hauv ib nrab.
Dab tsi koj tsis tuaj yeem noj ntawm Pevzner kev noj haus:
- qhob cij tshiab, ncuav qab zib;
- high-calorie khoom qab zib;
- dej qab zib, cawv;
- txuj lom uas txhawb kev qab los noj mov;
- nqaij rog, ntses;
- cov khoom haus luam yeeb;
- tsev cheese muaj roj, tsev cheese, cheese.
Qee zaum mov, oatmeal, semolina, qos yaj ywm, taum, lossis taum pauv tau txais.
Cov naj npawb 8 suav nrog 4 pluas noj hauv ib hnub. Kwv yees li ntawv qhia zaub mov noj zoo li no:
- Noj tshais - cov rog rog tsawg tsawg nrog rau cov zaub omelet, tshuaj yej lossis kas fes.
- Noj tshais thib ob - txiv hmab txiv ntoo.
- Noj su - borscht hauv zaub kua zaub, nqaij cutlets, zaub xam lav tshiab yam tsis muaj ntsev, seasoned nrog kua txiv qaub.
- Cov khoom noj txom ncauj yav tav su - tsev muaj roj tsawg tsev cheese nrog txiv hmab txiv ntoo.
- Ob peb teev ua ntej yuav mus pw, koj tuaj yeem haus ib khob ntawm cov rog rog kefir.
Kev noj zaub mov Pevzner hauv 2-3 lub hlis yuav pab tshem tawm 5 txog 8 kg ntawm qhov hnyav dhau, muab tias txhua qhov kev pom zoo tau ua raws.
Kev noj zaub mov buckwheat zoo thiab maj mam rau 14 hnub
Kev noj zaub mov buckwheat paub txog nws txoj cai nruj. Qhov no yog kev noj zaub mov zoo tshaj plaws rau 7 hnub, thaum lub sijhawm nws tau pom zoo kom noj tsuas yog steamed buckwheat tsis muaj ntsev.
Tab sis kuj tseem muaj kev xaiv noj zaub mov tsis txaus, thaum noj zaub mov ntev li 2 lub lis piam. Cov rog rog tsawg, yogurt, zib ntab, txiv hmab txiv ntoo qhuav, nqaij noj lossis ntses, zaub, kua txiv tau ntxiv rau hauv cov ntawv qhia zaub mov. Kev noj zaub mov tau yooj yim zam thiab tsis ua teeb meem loj rau lub cev.
Piv rau lwm hom kev noj zaub mov, buckwheat tau txiav txim siab ua kom zoo thiab maj mam, vim tias cov nplej muaj cov lej sib xyaw uas muaj txiaj ntsig ntau. Lawv tiv thaiv lub cev los ntawm kev qaug zog thiab rov muaj zog.
Buckwheat muaj cov carbohydrates yooj yim, uas xav tau sijhawm ntau thiab lub zog rau lub cev zom. Cov calories uas tau txais tsis khaws cia ua rog. Maj mam, vim tsis muaj zaub mov zoo, cov rog subcutaneous tau hloov pauv mus ua lub zog.
Hauv thawj ob peb hnub ntawm kev noj zaub mov, cov txiaj ntsig yuav tsis tuaj yeem pom vim tias tau txais cov carbohydrates txaus. Tom qab ntawd cov rog rog pib tawm, txij li tag nrho cov ntsiab lus calories ntawm cov zaub mov txo qis, nce mus txog 1500 kcal ib hnub.
Cov khoom noj uas tau tso cai, uas yog zaub, nqaij, ntses, yuav tsum tau stewed, hau los yog steamed. Cov zaub mov no yuav tsum ua raws li 2 lub lis piam. Tom qab ntawd koj tuaj yeem maj mam tawm ntawm kev noj zaub mov los ntawm kev ntxiv qe, roj zaub, txiv hmab txiv ntoo. Txhawm rau suav cov txiaj ntsig, txuas ntxiv ua raws cov zaub mov noj qab haus huv, txo qis cov carbohydrates thiab cov rog.
Cov zaub mov txwv thaum noj zaub buckwheat rau 14 hnub suav nrog:
- khoom qab zib, qhob cij, khoom ua hmoov;
- nqaij rog, ntses;
- qe;
- zaub nrog cov ntsiab lus muaj cov hmoov txhuv nplej siab (qos yaj ywm, carrots, beets);
- txiv hmab txiv ntoo qab zib (txiv duaj, apricots, txiv tsawb, txiv hmab, figs), txiv hmab txiv ntoo qhuav;
- txiv ntseej;
- zaub thiab tsiaj rog, roj;
- cov ntses muaj calorie ntau, mayonnaise;
- dej qab zib thiab dej cawv;
- haus luam yeeb, qab ntsev, kib zaub mov.
Nws raug nquahu kom noj ib feem, 4-5 zaug hauv ib hnub hauv qhov me me. Piv txwv cov zaub mov ntawm kev noj zaub buckwheat:
- Noj tshais - steamed buckwheat, kas fes tsis muaj qab zib.
- Noj tshais thib ob - ib khob kefir, txiv hmab txiv ntoo qhuav.
- Noj su - buckwheat, tshuaj yej.
- Cov khoom noj txom ncauj yav tav su - txiv hmab txiv ntoo lossis zaub tsis muaj qab zib, ib khob kua txiv lws suav.
- Noj hmo - buckwheat, ntses lossis nqaij, tshuaj yej.
Tseem ceeb! Koj tsis tuaj yeem ua raws li kev noj zaub mov buckwheat ntau dua 14 hnub, vim nws ua rau lub cev poob qis.
