Kom poob phaus, nplaum lub cev nrog cov khoom uas muaj txiaj ntsig zoo thiab ua rau nws xav kom noj qab haus huv, noj zaub mov zoo rau ntawm cov txiv hmab txiv ntoo. Muaj ob peb txoj kev poob qis, raws li kev sib xyaw ntawm cov khoom noj thiab cov calorie uas muaj low-calorie nrog lwm cov khoom tseem ceeb rau daim duab.
Koj tuaj yeem noj cov zaub mov zoo li cas?
Cov neeg noj qab haus huv tau txiav txim siab txog cov khoom noj uas tau muab tso rau hauv lawv cov kev noj haus kom poob phaus. Thaum sau cov ntawv qhia zaub mov, nws pom zoo kom them nyiaj rau cov khoom siv calorie. Muaj ntau tus neeg xav paub seb puas yuav ua kom poob ceeb thawj rau cov txiv hmab txiv ntoo, vim lawv muaj fructose, tab sis qhov tseeb nws yog ntau pab tau ntau dua qab zib. Cov kws tshawb nrhiav tau txheeb xyuas ib daim ntawv teev cov txiv hmab txiv ntoo uas yuav pab tau kom poob phaus:
- Txiv kab ntxwv qaub . Cov low-calorie txiv hmab txiv ntoo rau kev noj haus uas muaj cov tshuaj uas ua rau lub cev tsis sib xws ntawm lub cev.
- Pineapple . Nyob rau hauv no kev kho mob txiv hmab txiv ntoo, muaj cov tshuaj uas muaj ib tug zoo siv rau ntawm txoj kev ntawm digestion thiab txhawb lub rhuav tshem ntawm proteins thiab cov rog. Khaws cia pineapple tsis txhawj txog qhov no.
- Lub kua . Nrhiav cov paj txiv hmab txiv ntoo pab kom poob phaus, peb tuaj yeem pab tsis nco qab cov txiv qab zib uas tau hlub los ntawm ntau yam, uas muaj nyob rau txhua lub sijhawm xyoo. Qhov zoo tshaj plaws yog ntsuab ntau yam.
- Tus txiv kab ntxwv . Pab citrus yog nplua nuj nyob rau hauv ascorbic acid thiab kev noj haus fiber, yog li nrog nws koj tsis tsuas poob ceeb thawj, tab sis kuj ntxiv dag zog rau kev tiv thaiv .
- Watermelon . Nyob rau hauv no Berry ntau ntawm dej, yog li lub caloric ntsiab lus ntawm nws yog me me. Watermelon yog ib qho yooj yim mus zom thiab sai sai tshem tawm kev tshaib kev nqhis.
- Pomegranate . Cov kws tshawb fawb tau pov thawj tias cov tshuaj yeeb dej caw ua kom lub txiaj ntsim ntawm lub plab thiab tag nrho lub cev plab, uas yog qhov tseem ceeb rau kev poob phaus.
- Kiwi . Tus kws noj haus zoo paub Montignac qhia tias yog tias ib tug noj ib kiwi rau ntawm lub plab tas, koj tuaj yeem tshem tau ntau tshaj qhov hnyav. Cov khoom noj khoom haus muaj nyob rau hauv cov kab no muab kev nplua thiab purify cov hnyuv.
- Mango . Kab txawv cov txiv hmab txiv ntoo tsis yog tsuas yog six, tab sis kuj tseem ceeb heev. Nws muaj cov nyhuv ntxim saib ntxim ua thiab ua rau cov metabolism hauv kev txhim kho.
Noj cov txiv hmab txiv ntoo thiab yogurt
Ib qho ntawm cov khoom noj khoom haus zoo tshaj plaws yog protein ntau, tab sis tsuas yog cov roj tsawg xwb thiaj li yuav tsum tau, yog li qhov haus dej zoo tshaj plaws yog 5%. Txiv hmab txiv ntoo rau noj yuav pab kom ntxuav lub cev thiab kom nws muaj cov khoom noj. Noj cov txiv hmab txiv ntoo thiab cov kua mis yog hnub 3 hnub. Cov zaub mov yog meager thiab tsuas yog 1-2 liters ntawm kefir thiab 1-1.5 kg ntawm txiv hmab txiv ntoo. Nws pom zoo kom noj khoom noj txhua 2 teev twg. Koj noj tau zaub mov txawv los yog npaj plhaws. Rau peb hnub koj tuaj yeem pov tseg tawm 1.5-3 kg.
Noj cov txiv hmab txiv ntoo thiab tsev cheese
Lwm cov txheej txheem tswj kom muaj kev tiv thaiv nrog kev rog. Nyob rau hauv lub composition ntawm cottage cheese muaj ib qho protein uas saturates lub cev thiab muab lub zog. Tso rau hom no ntawm qhov poob phaus yuav ua tau li ib lub lim tiam. Curd yuav tsum tsis txhob yuav fatty ntau yam, yog li qhov zoo tshaj plaws - 5-9%. Cov khoom noj uas muaj roj tsawg mas raug txwv. Txiv hmab txiv ntoo nyob rau hauv kev noj haus yuav txawv, tab sis nws yog zoo dua los xaiv qab zib thiab qaub xaiv. Tsis tas li ntawd, nws yog pub rau haus dej haus ntsuab tshuaj yej, herbal infusions thiab dej. Nyob rau hauv lub hnub koj yuav noj 350 grams ntawm tsev cheese thiab 800 g ntawm txiv hmab txiv ntoo. Nyob rau hauv ib pluas mov ua ke tsev cheese thiab txiv hmab txiv ntoo, thiab txawm noj txog 300 g ntawm txiv hmab txiv ntoo nyias.
Noj cov txiv hmab txiv ntoo thiab dej
Qhov yooj yim thiab tib lub sij hawm nruj kev xaiv kev noj haus, txij li lub cev tsis tau txais protein, ntev tshaj li ib lub lim tiam kom ua raws li kev noj haus. Nyob rau hauv ib hnub twg, koj muaj peev xwm kom noj 1-1.5 kg ntawm txiv hmab txiv ntoo, tsis tsuas yog nyob rau hauv tshiab, tab sis kuj nyob rau hauv daim ntawv noj. Faib qhov ntau ntawm 4-6 cov kauj ruam. Npaj salads, stew thiab mashed qos yaj ywm. Nrhiav kom paub seb yuav ua li cas yuav poob qhov txiv hmab txiv ntoo, nws yog ib qho tseem ceeb hais tias cov txiv hmab txiv ntoo yuav tsum tsis txhob haus: txiv tsawb, txiv quav ntswv nyoos, kua txiv hmab txiv ntoo thiab figs. Tsis tas li ntawd, ib hnub twg yuav tsum haus dej haus mus txog 2.5 liv dej.
Noj cov txiv hmab txiv ntoo thiab zaub
Ib qho ua ke zoo ua ke nrog cov khoom noj thiab txiv hmab txiv ntoo tshiab, uas muaj ib qho loj heev ntawm kev siv tshuaj rau lub cev. Muaj coob tus neeg tsis tuaj yeem ceev cov zaub mov, xav tias nws tshaib plab. Ib txhia zaub ua tau cua sov, tab sis qos yaj ywm thiab beets raug tshem tawm. Yog tias koj xav ua li cas poob qe zaub thiab txiv hmab txiv ntoo, ces koj tuaj yeem lo rau cov khoom noj tsis ntau tshaj ib lub lim tiam, ua piv txwv, siv cov ntawv qhia zaub mov no:
- noj tshais : nyias, uas muaj xws li dib, zaub qhwv thiab dill;
- khoom noj txom ncauj : ib qho cocktail ntawm ob lub txiv lws suav thiab cov txuj lom;
- noj su : avocado thiab Bulgarian kua txob ;
- khoom noj txom ncauj : zaub xam lav ntawm dib thiab lws suav;
- noj hmo : boiled cauliflower.
Noj cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo
Yuav kom poob phaus, xaiv cov txiv hmab txiv ntoo rau cov khoom noj uas muaj caij nyoog thiab pheej yig. Siv cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo los pab poob phaus, nrog calorie tsawg. Koj noj tau 1.5 kg ntawm cov txiv hmab txiv ntoo sib txawv ib hnub, thiab koj tuaj yeem xaiv ib qho khoom rau txhua hnub, piv txwv li, koj tuaj yeem tsom rau qhov sib lawv liag: 1.5 kg txiv ntoo ntsuab, 1.5 kg strawberries (yuav hloov tau cov qoob loo lossis plum) 1 kg ntawm pear, 1.5 kg ntawm Cherry (koj yuav hloov lub Cherry los yog plum), ib tug me me melon. Ua ntej pib noj cov zaub mov, nws raug nquahu kom siv sijhawm hnub poob ntawm cov dej.
Noj cov txiv hmab txiv ntoo thiab txiv mab txiv ntoo
Saib xyuas cov khoom noj khoom haus yog qhov nyuaj, yog li koj tuaj yeem muab cov porridge nrog cov txiv hmab txiv ntoo uas txo cov khoom qab zib rau cov khoom qab zib. Txiv hmab txiv ntoo yuav noj tau nyias los yog ntxiv nrog porridge, yog li ntxiv tsis pub ntau tshaj 10 daim. Siv daim ntawv teev cov txiv hmab txiv ntoo uas koj tuaj yeem ua kom yuag, qhia saum toj no. Nyob rau hauv lub hnub koj yuav noj 3 servings ntawm porridge thiab txog li 1 kg ntawm txiv hmab txiv ntoo. Tsis txhob hnov qab haus 1.5 liv dej ib hnub twg. Yuav tsum ua raws li kev noj zaub mov ntev tshaj li ob lub lim tiam nws tsis tuaj yeem ua, thiab nws tuaj yeem rov qab tau tom qab 1,5-2 lub hlis.
Noj cov txiv hmab txiv ntoo thiab oatmeal
Porridge, siav los ntawm oatmeal, yog cov zaub mov nrov tshaj plaws ntawm cov neeg uas saib lawv cov duab los yog xav poob poob. Txiv hmab txiv ntoo thaum noj cov zaub mov yuav pab kom tsis nco qab txog txoj kev ntshaw los noj khoom qab zib. Nco ntsoov haus ntau heev ntawm oxen, thiab tshuaj yej, tab sis tsis muaj qab zib. Yuav tsum ua raws li cov lus qhia rau cov txiv hmab txiv ntoo ntev dua ib lub lim tiam tsis pom zoo:
- Noj tshais : smoothies los ntawm txiv hmab txiv ntoo thiab oatmeal;
- txom ncauj : 200 g ntawm txiv hmab txiv ntoo los yog txiv hmab txiv ntoo;
- pluas su : cereal nrog txiv hmab txiv ntoo;
- khoom noj txom ncauj : ib qho khoom noj khoom haus txiv hmab txiv ntoo;
- noj hmo : porridge nrog pumpkin noob, cov hnub thiab tshuaj yej.
Noj cov txiv hmab txiv ntoo thiab cov qe
Yuav kom poob phaus thiab tib lub sijhawm muab lub cev rau cov khoom noj uas tsim nyog, nws pom zoo kom ua raws li kev noj haus uas cov txiv hmab txiv ntoo thiab cov qe koom ua ke. Cov khoom muaj protein tsawg tsawg-calorie, tab sis tib lub sij hawm nws zoo kawg nkaus fights tshaib plab thiab muab satiety. Hais txog hom txiv hmab txiv ntoo uas koj yuav tsum tau noj kom poob phaus, nws tau hais ua ntej, thiab lawv tus naj npawb ib hnub yuav tsum yog li 3 kg, thiab raws li rau lub qe, lawv yuav tsis ntau tshaj 3 pieces. Kev noj haus yuav kav tsis ntev tshaj ob asthiv.