Niaj hnub no, ntau tus kws tshawb fawb txog cov ntsiab lus ntawm cov khoom noj haus sib txawv, tab sis, cov khoom noj uas muaj raws li cov ntsiab lus no tsis txo cov naj npawb ntawm cov kiv cua: nws tau ua tiav nws cov hauj lwm zoo ntev ntev lawm. Tshwj xeeb yog xav tau 90 hnub noj cov zaub mov txawv ntawm cov khoom noj , uas pab kom tshem ntawm ib tug ntau heev ntawm ntau tshaj qhov ceeb thawj - txog li 25 kilograms. Ntawm chav kawm, qhov ntau koj muaj tshaj qhov ceeb thawj, qhov ntau koj yuav muab pov tawm.
Kev noj haus "90 hnub ntawm kev noj haus"
Ib qho tseem ceeb tshaj plaws ntawm 90-hnub faib noj yog tias nws tsis qeeb hauv cov metabolism hauv. Tag nrho cov khoom noj yog ua ntawm cov kab, uas rov qab txhua 5 hnub, thiab txhua txhua 29 hnub - tshem tawm. Qhov no yog ib qho nyuaj heev, thiab tsuas yog cov neeg uas muaj kev sib koom zoo thiab kev qhuab ntuas tuaj yeem ua rau qhov hnyav, thiab tseem tsis pom ib qho teeb meem ntawm kev ua kom daim calendar thiab ua tib zoo saib xyuas lawv cov zaub mov tsis pub lawv tus kheej tsis muaj dab tsi. Tab sis thaum twg tag nrho cov neeg mob tau ntsib, qhov no yog guaranteed!
Yog li, 90 hnub noj zaub mov txawv ntawm cov khoom noj khoom haus yuav tsum tau ua raws li nram no:
- Khoom noj khoom haus - nruj me ntsis 3 zaug ib hnub twg, thaum koj tsis tuaj yeem hle tshais.
- Pluas tshais yog nruj me ntsis txog 12.00.
- Pluas tshais yuav tsum tsis pub dhau 20.00.
- Nyob rau hauv ib hnub koj yuav tsum haus 8 khob dej qab zib dej (2 liv dej).
- Koj tuaj yeem noj tau los ntawm tej feem, tab sis overeat mus txog qhov muaj mob hnyav hauv lub plab - tsis muaj kev tshwm sim!
- Cawv txwv tsis pub noj txhua yam khoom noj.
- Lub kom tsawg ntawm cov kua txiv hmab txiv yog sib npaug rau ib pluag mov txawv. Ie. los yog kua txiv, los yog khoom noj khoom haus.
- Yog tias qee qhov koj tsoo tawm - cia li mus nrog hnub tsis tuaj yeem.
- Hnub ntawm cov protein ntau, lub caij nyoog ntawm cov pluas noj yuav tsum tsawg kawg yog 4 xuab moos.
- Nyob rau hauv lub hnubchaw thiab carbohydrate hnub, lub caij nyoog nruab nrab ntawm cov zaub mov yog 3 xuab moos.
- Nyob rau hauv lub txiv hmab txiv ntoo hnub, lub interval yuav ua tau tsawg - tsuas yog 2 teev.
Qhov kev cais noj no rau 90 hnub yog nrov heev, txawm tias qhov tseeb tias nws cov cai yog nruj heev. Ntau tus pom qhov no ntxiv rau: xws li lub moj khaum tso cai rau koj mus ib txhij nqa tau tus cwj pwm thiab phaj.
Noj cov zaub mov txawv
Xav seb cov zaub mov ntawm kev noj haus no, nrog rau tag nrho nws cov nta. Tshais rau tag nrho lub sijhawm yuav zoo li qub: 2 yam txiv hmab txiv ntoo, los yog 1 khob ntawm cov txiv hmab txiv ntoo . Qhov noj tshais no yuav tsum ua tiav nrog kev ceev. Nyob rau hauv lub so qhov noj haus nyob ntawm lub hnub. Lawv ntau yam.
Protein hnub
Hnub no rau pluas su, nws yuav tsum noj nqaij, nqaij qaib los yog ntses siav uas tsis siv cov roj thiab rog, nrog rau cov khoom noj tshiab los yog cov zaub stewed. Es tsis txhob nqaij koj noj tau ob peb lub qe los yog tsev cheese. Tsis tas li ntawd, haus ib tug mug ntawm broth nrog 1 daim ntawm qhob cij. Lus Cim: qhov no yog hnub nkaus xwb thaum cov khoom noj siv mis! Nws tsis muaj peev xwm ua rau ib pluag noj muaj protein ntau - thiab kefir, thiab nqaij, piv txwv.
Rau noj hmo, noj tib yam li rau pluas su, tab sis raws nraim li ib nrab ntawm tsawg dua.
Tshau hnub
Taum, peas, lentils, mov lossis qos yaj ywm, ib daim ncuav ntawm cij, zaub xam lav yog tsim rau pluas su. Thaum noj hmo, noj tib yam, tab sis ib nrab tsawg dua.
Carbohydrate Hnub
Rau pluas su, koj tuaj yeem noj pasta nrog cov ntses, pizza lossis stewed zaub. Ntxiv rau qhov no tsis muaj poov ci. Noj hmo nyob rau hnub no yog festive: me ntsis ice cream los yog ib lub ncuav mog qab zib thiab ib strip ntawm iab chocolate. Los yog ua noj pizza.
Vitamin hnub
Nyob rau hnub no rau su noj nws yuav tsum noj txiv hmab txiv ntoo nyob hauv txhua hom, ci txiv apples, compotes, txiv hmab txiv ntoo zaub nyoos thiab qos yaj ywm tom qab. Ntxiv rau 100 grams ceev (ib nrab ib khob) rau qhov no.
90 hnub noj zaub mov txawv ntawm cov zaub mov yuav pab tsis tau koj tus kheej nyiam cov tais diav, tab sis kev ntsuas txhua yam koj yuav tsum paub. Yog tias koj ua raws li tag nrho cov tshuaj, koj yuav maj mam, tab sis qhov tseeb poob phaus.