Kev noj zaub mov txhua teev yog dab tsi? Daim ntawv tso cai thiab txwv cov khoom, cov cai tseem ceeb, piv txwv ntawm cov ntawv qhia zaub mov. Cov zaub mov no tso cai kom ua tiav cov txiaj ntsig dab tsi? Raws li rau cov dej qab zib, qhov yuav tsum tau muab rau cov tshuaj ntsuab thiab kua txiv tshiab los ntawm zaub thiab / lossis txiv hmab txiv ntoo. Koj kuj yuav tsum tau haus dej kom ntau - 1.5-2 litres ib hnub. Los ntawm txoj kev, dej yog qhov zoo tshaj ntxiv rau cov khoom noj no, vim tias thaum nws los txog rau lub cev hauv qhov tsim nyog, nws muaj txiaj ntsig zoo heev rau kev ua kom cov metabolism sai. Yog li ntawd, koj cov zaub mov tseem ceeb yuav tsum tau teeb tsa ib puag ncig cov nplej, zaub, thiab nqaij ntshiv thiab / lossis ntses. Lawv yuav tsum tau ntxiv nrog txiv hmab txiv ntoo, zaub, txiv hmab txiv ntoo. Piv txwv li, rau pluas tshais nws yog qhov zoo noj oatmeal hauv dej nrog cov txiv hmab txiv ntoo, koj tuaj yeem noj nrog kua zaub (tsis muaj qos yaj ywm!) Hauv cov kua zaub muaj roj tsawg, thiab ib qho nqaij, nqaij qaib lossis ntses nrog zaub zaub xam lav yuav yog ib qho zoo noj hmo. Koj tuaj yeem noj khoom txom ncauj ntawm cov txiv hmab txiv ntoo qhuav, txiv hmab txiv ntoo, txiv ntseej thiab cov qhaub cij zoo - piv txwv li, tag nrho cov qhob cij nrog zaub, ib daim nqaij qaib mis lossis cov qhob cij bran nrog zib ntab, thiab lwm yam. Feem ntau, raws li koj tuaj yeem pom, nws dhau los ua qhov qab heev thiab tsis yog txhua qhov kev noj qab haus huv.
Txwv cov zaub mov ntawm cov ntawv qhia zaub mov noj ib teev
Tam sim no cia saib seb peb yuav tsum tso dab tsi. Zoo, ua ntej, los ntawm txhua qhov kev phom sij pom tseeb, ntawm chav kawm, chips, dej qab zib, ntim kua txiv, zaub mov nrawm, zaub mov yooj yim, cawv, thiab lwm yam. Nws yuav tsum nco ntsoov tias hauv cov khoom noj no peb tab tom ua haujlwm kom cov hnyuv zoo thiab peb tsis xav tau cov tshuaj khaws cia, tsw qab thiab lwm yam tshuaj lom neeg, uas muaj nyob hauv ntau qhov ntau hauv cov khoom lag luam saum toj no.
Txawm li cas los xij, nws zoo dua tsis rov qab mus rau txhua qhov kev phom sij tom qab noj zaub mov tas, vim tias lawv yuav tsis muab dab tsi zoo rau koj lub cev, tshwj tsis yog qee zaum ua rau muaj kev zoo siab tam sim.
Ntxiv rau, koj yuav tsum tsis kam:
- Cov rog rog - feem ntau yog nqaij npuas thiab yaj;
- Cov noog rog - qhov no suav nrog tus os thiab goose;
- Legumes - taum pauv, taum, thiab lwm yam, vim tias lawv muaj cov hmoov txhuv nplej siab ntau;
- Cov khoom noj mis nyuj thiab fermented mis uas muaj cov ntsiab lus muaj roj ntau;
- Txhua cov nqaij haus luam yeeb, suav nrog hnyuv ntxwm thiab hnyuv ntxwm - lawv, txawm li cas los xij, yuav tsum tsis txhob siv rau hauv txhua daim ntawv, nws yog qhov zoo dua los ua nqaij npua hauv tsev los ntawm nqaij qaib lossis qaib ntxhw, yog tias koj xav ua kom zoo rau koj tus kheej;
- Ib qho nplej zom;
- Mov ci thiab pastries ua los ntawm cov hmoov nplej ua kom zoo zoo;
- Khoom qab zib.
Raws li rau kas fes thiab tshuaj yej muaj zog, ob qho dub thiab ntsuab, nws tseem zoo dua los tsis kam haus cov dej no thaum noj zaub mov. Ib qho ntxiv, ntsev thiab qab zib yuav tsum khaws cia kom tsawg. Qhov kawg tuaj yeem hloov pauv nrog zib ntab thiab kua txiv ntuj - agave, stevia, thiab lwm yam..
Tso cai thiab txwv cov zaub mov ntawm cov khoom noj ib teev twg muaj qhia hauv cov lus:
| Tau | Nws yog txwv tsis pub |
| Nqaij nyuj, nqaij nyuj, luav | Nqaij npuas, yaj |
| Qaib, qaib ntxhw | Goose, os |
| Homemade ham, pastroma | Cov hnyuv ntxwm npaj tau, hnyuv ntxwm, zaub mov yooj yim thiab zaub mov nrawm |
| Tej ntses thiab nqaij nruab deg | Crab sticks, khaws ntses pates, riets, thiab lwm yam. |
| Cereals thiab cereals | Legumes, nplej zom |
| Cov khoom siv mis nyuj thiab fermented mis uas muaj cov roj tsawg | Cov khoom noj mis nyuj thiab fermented mis uas muaj cov ntsiab lus muaj roj ntau |
| Zaub tsis muaj lossis txo cov hmoov txhuv nplej siab | Cov zaub muaj cov hmoov txhuv nplej siab: qos yaj ywm, taub dag, pob kws |
| Apples, txiv hmab txiv ntoo citrus, pears, plums, txiv duaj | Txiv tsawb, txiv hmab |
| Txhua yam berries thiab nceb | Qab zib jam, pickles |
| Ceev thiab txiv hmab txiv ntoo qhuav | Khoom qab zib |
| Zib ntab | Qab Zib |
| Mov ci ua los ntawm rye, tag nrho cov nplej, bran hmoov | Refined nplej hmoov nplej, khoom ci, khoom qab zib |
| Zaub roj | Butter |
| Dej, freshly squeezed kua txiv, decoctions tshuaj ntsuab, tsis muaj qab zib compotes | Cov dej qab zib, kas fes, tshuaj yej muaj zog, ntim kua txiv |
Raws li koj tuaj yeem pom, kev noj zaub mov ib teev tsis yog ntau npaum li kev noj zaub mov raws li kev hloov pauv mus rau kev noj zaub mov zoo, uas tsis suav nrog cov zaub mov muaj rog ntau dhau, zaub mov tsis zoo, nrog rau cov zaub mov uas tuaj yeem noj yam tsis muaj kev puas tsuaj rau lub cev tsuas yog hauv qhov me me.
Cov cai noj zaub mov zoo rau kev noj zaub mov ib teev rau qhov poob phaus
Zoo, tam sim no cia peb txav mus rau qhov lom zem - txoj cai noj zaub mov zoo ntawm kev noj zaub mov ib teev, uas muab nws nrog kev ua haujlwm siab. Thiab qhov tseem ceeb tshaj plaws ntawm lawv yog qhov no: nws yog ib qho tseem ceeb heev tsis txhob ncua kev noj zaub mov kom raws sijhawm thiab, ntxiv mus, hla nws tag nrho. Yog li ntawd, ua ntej hloov mus rau zaub mov thaum teev, xav txog seb koj puas tuaj yeem ua tiav qhov xwm txheej no thiab seb lub sijhawm tsis khoom yuav tsis cuam tshuam nrog koj.
Muaj peb txoj kev noj zaub mov xaiv los ntawm - txhua teev, txhua 2 teev, thiab txhua 3 teev. Thawj qhov kev xaiv tau xyaum tsis tshua muaj, vim tias nws xav tau kev tswj hwm nruj heev, thiab yog tias ib tus neeg ua lub neej nquag, nws nyuaj heev rau ua raws li cov phiaj xwm no. Yog li, peb pom zoo kom koj xaiv tam sim los ntawm cov kev xaiv - txhua txhua 2 teev thiab txhua txhua 3 teev.
Nov yog cov cai uas siv rau cov zaub mov no:
- 2 teev … Hauv qhov no, txhua pluas noj tom ntej yuav tsum tuaj tsis pub dhau 2 teev tom qab qhov kawg ntawm qhov ua dhau los. Qhov loj me yuav tsum tsis pub ntau tshaj 100 grams. Kev noj zaub mov zoo haum rau cov neeg uas muaj lub sijhawm pub dawb, vim tias koj yuav tsum tau noj li 6-8 zaug hauv ib hnub, nyob ntawm kev pw tsaug zog thiab kev ua kom tsaug zog.
- 3 teev … Ntawm no, xav tias noj mov txhua txhua 3 teev, thaum qhov txwv tsis pub noj yog ob npaug rau 200 grams. Cov zaub mov no yuav yooj yim dua rau cov tib neeg tsis khoom. Nws qhia txog 5-6 pluas noj hauv ib hnub, nyob ntawm kev tsaug zog thiab kev tsaug zog.
Hauv ob qho tib si, cov ntawv qhia zaub mov raug suav ua raws li tus kheej nyiam, tab sis, ntawm chav kawm, nrog rau cov npe khoom tso cai thiab txwv cov khoom. Tsis tas li, hauv ob qho tib si, koj yuav tsum tsum tsis txhob noj 2-3 teev ua ntej yuav mus pw.
Thov nco ntsoov tias koj yuav tsum tau ua raws txoj cai ntawm kev kho cua sov kom sov. Kev kib thiab haus luam yeeb yuav tsum tsis suav nrog, tab sis kev ua noj, stewing, ci hauv qhov cub lossis ci ci tau tso cai. Tsis txhob hnov qab txog tus nqi dej. Nws suav yooj yim - 30 ml rau ib phaus hnyav. Qhov no txhais tau tias yog koj hnyav 70 kg, koj yuav tsum haus 2.1 liv dej huv. Nws yog ib qho tseem ceeb kom pib koj hnub nrog ob peb tsom iav ntawm dej sov hauv chav - qhov zoo tshaj, coj nws maj mam ua ntej noj tshais. Yog tias koj tsis nyiam cov dej ntshiab, ntxiv ib daim txiv qaub, dib, txhoov mint - txhua yam khoom uas yuav ua rau haus qab. Thaum kawg, nws tsim nyog txiav txim siab lwm qhov tseem ceeb heev hais txog txoj cai tseem ceeb ntawm kev noj zaub mov - koj tsis tuaj yeem hla pluas mov. Qee tus neeg koom nrog kev noj zaub mov no, thiab txawm tias cov kws tshaj lij poob phaus, nug cov lus no: ua li cas yog tias koj tsis xav noj, koj tseem xav noj? Thiab ntawm no peb yuav tsum nco ntsoov qhov zais cia ntawm kev noj zaub mov kom zoo - nws nyob hauv nrawm cov metabolism, thiab rau txoj haujlwm no nws yog ib qho tseem ceeb heev uas yuav tsum tau noj tib lub sijhawm thiab tas li "pov cov ntoo rau hauv lub cub tawg". Txhawm rau tshem tawm qhov tsis muaj kev tshaib plab rau pluas noj tom ntej, koj tuaj yeem yooj yim txo tus nqi ntawm cov zaub mov yav dhau los lossis nws cov ntsiab lus calorie.
Kev txwv ntawm ib feem ntawm 100 thiab 200 grams ua haujlwm nkaus xwb hauv ib qho kev qhia: koj tsis tuaj yeem tshaj qhov txwv, tab sis, tau kawg, koj tuaj yeem noj tsawg dua. Muaj ntau qhov kev tshawb fawb tam sim no uas cuam tshuam txog kev ua tau zoo ntawm kev noj zaub mov teev. Lawv rov hais dua tias cov khoom noj khoom haus zoo no ua rau lub nra hnyav ntawm lub plab zom mov, uas nyob rau hauv nws tus kheej tsis zoo heev, thiab tseem ua rau muaj qib siab tas li ntawm insulin, vim lub cev tsis tuaj yeem pib hlawv roj, thiab noj zaub mov zoo. siv tsis tau. Tej zaum cov kev tshawb fawb no muaj qhov laj thawj tsim nyog, txawm li cas los xij, ua ntej, nrog rau lawv, muaj cov kev tshawb fawb uas lees paub qhov tsis sib xws, thiab qhov thib ob, dab tsi yog qhov tseem ceeb dua - kev noj zaub mov tau raug sim ntau xyoo ntawm kev xyaum, nws muaj tus lej ua tsaug ntau cov thwjtim uas tsis tsuas yog tso lub cev, tab sis kuj txhim kho kev noj qab haus huv.
Lub Limtiam Teev Sijhawm Zaub Mov Noj
Feem ntau, cov npe zaub mov tso cai rau noj ib teev tsis tsawg, thiab yog li nws tsis nyuaj rau sau cov ntawv qhia tus kheej, coj los ntawm tus kheej nyiam. Txawm li cas los xij, peb tseem yuav muab piv txwv txog kev noj zaub mov kom yooj yim rau koj taug kev hauv thawj khub niam txiv.
Peb yuav teem sijhawm noj zaub mov txhua txhua 2 teev, yog tias koj xaiv noj zaub mov 3 teev, koj tuaj yeem hloov pauv ib feem ntawm cov khoom noj txom ncauj mus rau qhov nce ntawm ib feem ntawm cov zaub mov tseem ceeb. Yog li, xav txog cov ntawv qhia zaub mov noj ib teev rau kev poob phaus rau txhua hnub:
Hnub Monday
- 7:00 - oatmeal porridge rau hauv dej nrog txiv hmab txiv ntoo;
- 9:00 - txiv kab ntxwv;
- 11:00 - nqaij qaib fillet thiab dib rau ntawm cov qhob cij tag nrho;
- 13:00 - kua zaub nceb;
- 15:00 - steam omelet;
- 17:00 - zaub xam lav zaub;
- 19:00 - txiv hmab txiv ntoo qhuav;
- 21:00 - kefir.
Tuesday
- 7:00 - buckwheat porridge nrog nceb;
- 9:00 - kiwi;
- 11:00 - ci qaib ntxhw fillet nrog cov zaub txiav;
- 13:00 - kua zaub kua zaub;
- 15:00 - ci nrog nqaij npua muaj roj tsawg, nyiam ua hauv tsev;
- 17:00 - vinaigrette;
- 19:00 - walnuts;
- 21:00 - fermented ci mis nyuj.
Wednesday
- 7:00 - mov nplej;
- 9:00 - pear;
- 11:00 - ntses ntses nrog zaub paj;
- 13:00 - zaub kua zaub nrog nqaij qaib mis;
- 15:00 - ci nrog cheese uas muaj roj tsawg thiab lws suav slices;
- 17:00 - Greek zaub xam lav;
- 19:00 - txiv ntseej;
- 21:00 - curdled mis nyuj.
Hnub Thursday
- 7:00 - steam omelet nrog cov zaub txiav;
- 9:00 - kua txiv;
- 11:00 - steamed nqaij qaib cutlet, ib daim ntawm qhob cij tag nrho;
- 13:00 - ntses kua zaub tsis muaj qos yaj ywm;
- 15:00 - ntuj yoghurt nrog txiv hmab txiv ntoo;
- 17:00 - zaub xam lav zaub;
- 19:00 - cashews;
- 21:00 - kefir.
Hnub Friday
- 7:00 - ua qhob noom xim kasfes hauv tsev nrog zib ntab nrog kefir lossis ntuj yogurt muaj roj tsawg;
- 9:00 - txiv duaj;
- 11:00 - ci nrog qhob ntses hauv tsev thiab dib;
- 13:00 - nceb kua zaub tsis muaj qos yaj ywm;
- 15:00 - qe qhuav;
- 17:00 - zaub xam lav ntawm beets, carrots thiab zaub qhwv;
- 19:00 - txiv hmab txiv ntoo qhuav;
- 21:00 - ntuj yogurt.
Hnub Saturday
- 7:00 - tsev cheese muaj roj tsawg nrog txiv hmab txiv ntoo;
- 9:00 - txiv kab ntxwv qaub;
- 11:00 - nqaij qaib fillet stewed nrog zaub;
- 13:00 - kua zaub broccoli puree;
- 15:00 - rye qhob cij ci nrog nqaij qaib mis thiab lws suav;
- 17:00 - zaub xam lav zaub;
- 19:00 - pistachios;
- 21:00 - curdled mis nyuj.
Hnub Sunday
- 7:00 - oatmeal hauv dej nrog txiv hmab txiv ntoo;
- 9:00 - kiwi;
- 11:00 - zaub thiab zaub nyoos zaub xam lav;
- 13:00 - beetroot tsis muaj qos yaj ywm;
- 15:00 - steam omelet;
- 17:00 - Greek zaub xam lav;
- 19:00 - txiv hmab txiv ntoo qhuav;
- 21:00 - kefir.
Raws li koj tuaj yeem pom, cov zaub mov hloov pauv mus rau ntau yam sib txawv, tab sis nws tsis tas yuav tsum ua raws nws nruj me ntsis. Koj tuaj yeem hloov cov khoom noj uas muaj cov ntsiab lus calorie zoo sib xws thiab BJU, ntxiv ntau yam dej cawv tso cai thiab nce tag nrho cov ntsiab lus calories txhua hnub raws li koj xav tau. Txawm li cas los xij, cov cai rau kev ua haujlwm me me thiab sijhawm noj mov yuav tsum tsis txhob ua txhaum!
Tsis tas li nco ntsoov tias yog tias koj tau noj khoom txom ncauj ntawm cov txiv ntoo thiab / lossis cov txiv hmab txiv ntoo qhuav, koj yuav tsum mus deb ntawm qhov siab tshaj ntawm ib feem - noj 100 grams txiv ntoo yog qhov pom tseeb tsis tsim nyog nws, lawv txaus siab heev thiab muaj calories ntau, 20- 30 grams yuav txaus.
Qhov tshwm sim ntawm kev noj zaub mov ib teev twg rau ib lub lim tiam
Raws li peb tau hais thaum pib ntawm kab lus, kev noj zaub mov ib teev ua rau pom qhov txiaj ntsig zoo thaum nws tau ua raws ntev. Nrog rau kev noj zaub mov kom tsim nyog, uas tsis cuam tshuam txog kev txo qis hauv calories, koj yuav poob qhov hnyav ntawm 1.5-2 kg hauv ib lub lis piam, uas txhais tau tias hauv ib hlis cov txiaj ntsig yuav tau pom dhau los.
Qhov hnyav yuav ploj mus sai dua yog tias koj koom nrog kev noj zaub mov nrog kev tawm dag zog lub cev - thiab nws tsis yog qhov yuav tsum tau kos npe rau hauv chav dhia ua si, nws txaus los ua lub luag haujlwm ntawm lub tsev hauv thawj tus khub niam txiv thiab khiav thaum sawv ntxov thiab / lossis yav tsaus ntuj.
Nws kuj tseem tsim nyog sau cia tias qhov hnyav ntau dua koj muaj, qhov sai nws yuav ploj mus. Txawm li cas los xij, thaum mus txog qhov txwv qee yam, kev nce qib yuav qeeb. Nyob rau tib lub sijhawm, koj yuav tsum tsis txhob txo qis cov ntsiab lus calorie, ua siab ntev, thiab kev vam meej yuav txuas ntxiv mus. Thaum kawg, nws yuav tsum tau hais txog qhov tseem ceeb ntawm kev noj zaub mov zoo li kev noj zaub mov hauv qhov me me - qhov no, los ntawm txoj kev, yog ib qho ntawm cov ntsiab lus tseem ceeb ntawm kev tswj hwm cov txiaj ntsig mus sij hawm ntev. Nrog kev noj ntau dhau tas li, lub plab nthuav dav, thiab nrog kev noj zaub mov kom ntev ntawm 100-200 grams, nws rov qab los rau qhov loj me, vim li ntawd, kev tshaib plab tuaj sai dua thiab muaj feem yuav noj ntau dhau, uas txhais tau tias lub plab rov qab rov qab zoo dua.
Yuav ua li cas noj ntawm kev noj zaub mov ib teev - saib cov vis dis aus:
Kev Noj Haus Txhua Lub Sijhawm yog cov zaub mov muaj pov thawj tau ntau xyoo. Nws tso cai tsis tsuas yog poob phaus, tab sis kuj txhim kho kev noj qab haus huv, feem ntau ntawm txoj hnyuv. Nyob rau tib lub sijhawm, kev noj zaub mov tsis hais txog kev tshaib plab thiab txwv nruj heev - koj tuaj yeem noj txhua 2-3 teev, ib yam khoom noj qab haus huv thiab tsis rog dhau. Kev noj zaub mov ib teev ua rau muaj txiaj ntsig zoo yam tsis muaj kev ntxhov siab, ob lub cev thiab lub paj hlwb.
