Muaj ntau ntau txoj kev poob phaus, uas ua rau txhua tus neeg xaiv lawv tus kheej ua txoj haujlwm zoo. Tawv, tab sis tib lub sij hawm zoo yog kev noj haus "Hlub", uas kav ib lub lim tiam thiab muaj qee txoj cai ntawm kev noj haus. Txhim kho kom tsis txhob muaj kev sib tawg, koj tuaj yeem plam mus txog ob peb centimeters hauv lub ntsag thiab lub duav.
Yuav ua li cas zaum rau cov zaub mov "Hlub"?
Txoj kev poob ntawm qhov hnyav tuaj yeem raug ntaus nqi rau kev xaiv, vim nws muaj peb hnub haus . Rau txhua txhua hnub, muaj ib daim ntawv teev cov khoom pub, uas koj tsis tuaj yeem tawm. Xws li ntau npaum li cas koj tuaj yeem poob rau hauv koj txoj kev noj haus, qhov tshwm sim nyob ntawm thawj qhov hnyav. Qhov nruab nrab, qhov nqi ntawm qhov seem yog rho tawm 5 kg, tab sis yuav ua tau ntau dua. Nws tsis pom zoo los ua ke no hom kev poob qis nrog nrog lub cev muaj zog. Feem ntau, kev noj haus no txwv tsis pub. Nws raug pom zoo los npaj rau nws, tshem tawm cov zaub mov muaj teeb meem.
Cov zaub mov "Nyiam" - cov ntawv qhia zaub mov
Cov txheej txheem yog tsim los rau xya hnub, txij li cov kev sim ntev tshaj yuav ua rau kev noj qab haus huv. Txhawm kom muaj kev noj qab haus huv, koj yuav tsum tau noj tshuaj vitamin dua ntxiv. Cov zaub mov "Nyiam", ib qho zaub mov rau txhua hnub uas tuaj yeem ua rau yus tus kheej, ua raws li kev cai noj mov , uas yuav ua rau yus tsis tshaib plab. Qhov kev pom zoo me me yog tsis pub tshaj 280 g.
Kev noj haus ntawm "classic" uas yog "Tus Hlub" yog piav raws li nram qab no, tab sis nws muaj ntau txoj kev xaiv uas tsuas yog tib neeg siv tau. Nws raug pom zoo kom ua raws li nws tsuas yog tom qab nws tau ua kom dhau dhau xya hnub ntawm kev noj zaub mov "Zoo Nkauj". Yog hais tias tsis muaj kev cuam tshuam thiab tsis muaj kev tsis xis nyob, ces koj tuaj yeem sim ntau txoj kev xaiv. Kev noj haus nruj heev "Hlub" zoo li no:
- Thawj zaug thiab ob hnub - haus . Qhov kev noj haus yog ntshiv thiab tsuas yog muaj roj tsawg tsawg xwb. Cov nqi txhua hnub yog 1.5 liv. Ntxiv rau, koj muaj cai haus dej.
- Peb hnub yog kua . Qhov niaj hnub norm yog 1.5 kg ntawm apples, faib qhov tag nrho ntau mus rau hauv tsib receptions. Lawv yuav noj tau tshiab thiab ci nrog ntxiv ntawm txiv qaub kua txiv. Nws yog ib qho tseem ceeb kom tsis txhob hnov qab txog cov kua tsim nyog.
- Hnub plaub, tsib thiab hnub yog protein ntau . Ib hnub pub rau noj xwb 1 kg ntawm fillets. Koj tuaj yeem noj cov nqaij hauv ob txoj hauv kev: steamed thiab rhaub. Ntsev thiab txuj lom yog txwv tsis pub. Dej ntws tuaj yeem tswj hwm.
- Lub xya hnub yog cawv . Rau hnub no, koj yuav tsum tau yuav khoom zoo qhuav dej caw. Nws tau qaug dej qaug cawv qij qis los yog diluted nrog dej. Koj tseem tuaj yeem siv cov khoom noj txom ncauj hauv daim ntawv ntawm cheese, tiam sis ib hnub tsis tuaj yeem ntau tshaj 200 g Koj tsis tuaj yeem muab cov khoom noj ua ke.
Noj cov zaub mov "Hlub" - 1 hnub haus
Thawj hnub ntawm qhov hnyav yog qhov nyuaj tshaj plaws, vim tias koj yuav tsum tso zaub mov, tab sis qhov no txhais tau tias koj tsuas pub haus dej xwb. Daim ntawv teev cov dej qab zib zoo txaus: kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo, tshuaj yej, smoothies thiab dej. Tsis txhob txwv cov khoom noj khoom haus, tab sis lawv yuav tsum muaj calorie tsawg. Thawj hnub ntawm kev noj haus "Hlub", txawm tias muaj lwm cov dej qab zib, implies yuav tsum siv 2 liv ntawm cov kua. Piv txwv zaub mov:
- thaum sawv ntxov: unsweetened ntsuab tshuaj yej;
- thib ob noj tshais: 200 g ntawm kefir;
- noj hmo: ib phaj ntawm broth siav on ib tug qaib, yam uas tsis muaj ntsev, tab sis nrog zaub;
- Noj su yav tav su: 200 g ntawm kefir;
- yav tsaus ntuj: 200 ml ntawm mis nyuj haus.
Noj cov zaub mov "Hlub" - 2 hnub
Zaub yog cov khoom tsim nyog rau poob phaus, raws li lawv cov nplua nuj nyob hauv ntau yam tshuaj thiab muaj fiber, kev txhim kho cov kev ua ntawm lub plab. Tseem zaub yog cov zaub mov tsis zoo. Cov zaub hnub ntawm cov zaub mov "Hlub" yog siv cov kev kho lub cev. Nws hais txog kev siv cov zaub, tab sis nws yog qhov zoo dua yog tsis kam noj los ntawm cov khoom noj khoom haus starchy. Nrog rau kev kho cua sov, ces tag nrho cov hau kev tsim, nrog rau kev zam ntawm frying. Noj cov zaub mov "Hlub" muaj qhov txawv ntawm kev noj haus:
- thaum sawv ntxov: lettuce, xws li txiv lws suav thiab dib nrog yogurt, thiab ntsuab tshuaj yej;
- nyob rau hauv lub tshais: zaub ntug hauv paus-beetroot zaub xam lav;
- noj su: zaub kua zaub;
- Cov khoom noj txom ncauj yav tav su: zaub qhwv zaub xam lav nrog dib, ntsuab dos thiab txiv roj roj;
- noj hmo: zaub stew.
Noj cov zaub mov "Hlub" - 3 hnub
Kev noj haus rau cov hnub no qhia txog kev siv ntau yam kua. Tag nrho cov kev cai ntawm thawj hnub dhau mus rau ib qho no. Nws yog qhov zoo tshaj rau tso pov tseg broths, muab qhov preference rau juices uas pab ntxuav cov hnyuv ntawm co toxins thiab cais cov rog, thiab lawv muaj cov vitamins thiab minerals. Kev noj haus "Nyiam", kev haus hnub uas tsis tuaj yeem raug hu ua kev tshaib plab, twb nyob rau theem no yuav pab saib thawj zaug ntawm kev ntsuas.
- thaum sawv ntxov: unsweetened cov tshuaj yej thiab muaj roj tsawg;
- thib ob tshais: 200 ml ntawm mis;
- Noj su: 250 ml ntawm broth on zaub tsis muaj ntsev;
- Cov khoom noj txom ncauj tav su: 1 tbsp. smoothies;
- yav tsaus ntuj: ntsuab los yog dub tshuaj yej.
Noj cov zaub mov "Hlub" - 4 hnub
Cov neeg coob coob tsis tuaj yeem txwv lawv tus kheej hauv kev siv cov khoom qab zib. Lawv tuaj yeem hloov los ntawm cov txiv hmab txiv ntoo, uas yog cov khoom tseem ceeb ntawm hnub no. Kev noj haus "Nyiam", qhov kev piav qhia ntawm uas yuav pab tsim kom muaj kev noj haus, qhia txog kev tsis sib haum xeeb, cov hnub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, vim cov txiv hmab txiv ntoo yog cov caloric tshaj plaws. Cov ntawv qhia zaub mov rau hnub no yog yam zoo li no:
- sawv ntxov: txiv kab ntxwv thiab tshuaj yej;
- noj tshais thib ob: ib nrab txiv kab ntxwv qaub;
- noj hmo: ib qho txiv hmab txiv ntoo nyias ris tsho nrog yoghurt;
- Cov khoom noj txom ncauj tav su: 1 tbsp. kua txiv;
- yav tsaus ntuj: ib khub ntawm cov txiv apples tsis qab zib.
Cov zaub mov "Nyiam" - 5 hnub tshuab raj
Nws yog lub sijhawm los tsom cov proteins uas tseem ceeb rau cov nqaij ntshiv. Yuav kom zom cov protein, lub cev xav tau lub zog uas nws tau txais los ntawm cov khw muag roj. Kev noj haus "Nyiam", lub hnub uas muaj cov tsiaj nyeg thiab cov khoom cog, tso cai rau kev noj haus cov nqaij, ntses, nqaij nruab deg thiab cov khoom noj. Cov zaub mov noj yog pom zoo rau txoj kev ua siab zoo: stew, ua noj, ci thiab muab tso rau hauv kev ua haujlwm. Feem ntau yuav tsis pub tshaj 250 g Cov ntawv qhia zaub mov ntawm hnub no yuav xyuas tau zoo li no:
- thaum sawv ntxov: ib nkawm hard-boiled qe;
- thib noj pluag tshais: ib tug puv tes ntawm boiled cws;
- noj hmo: noj nqaij siav ntawm nqaij qaib, thiab fillets;
- mid-sawv ntxov noj txom ncauj: tsawg-rog tsev cheese;
- hmo ntuj: lean ntses ci nyob rau hauv qhov cub nrog ntxiv ntawm tshuaj ntsuab thiab txiv qaub.
Noj cov zaub mov "Hlub" - 6 hnub
Ib hnub haus ntau dua, uas yuav tsum tau zam rau yooj yim dua, vim lub plab yuav txo ntawm lub sijhawm no. Cov dej haus rau hnub no yog tib yam li hauv thawj. Kev ntxuav ntxiv ntawm cov hnyuv yuav pab kom ua tiav cov txiaj ntsig zoo tshaj hauv kev poob phaus. Diet "Hlub", kwv yees cov zaub mov uas tau hais qhia rau hauv qab no, tso cai rau koj los noj koj cov khoom noj, suav nyiaj rau kev cai thiab kev txwv.
- thaum sawv ntxov: 1 tbsp. smoothie nrog mis nyuj los sis yoghurt;
- thib ob tshais: 250 ml freshly squeezed grapefruit juice;
- noj hmo: noj nqaij, ua pa ntawm nqaij ntses los yog nqaij qaib fillet;
- Noj su yav tav su: 200 ml ntawm ryazhenka;
- hmo ntuj: 200 ml ntawm cov mis los yog tshuaj yej.
Noj cov zaub mov "Nyiam" - 7 hnub ntawm cov ntawv qhia zaub mov
Txij thaum xaiv txoj kev pub noj mov los xaus, nws yog ib qhov tsim nyog los npaj rau qhov tawm ntawm nws. Hnub no yog tov, uas yog, koj tuaj yeem muaj xws li cov khoom noj uas siv tas yav tas los. Koj tsis tuaj yeem noj cov khoom loj, vim qhov no yuav khaws qhov loj ntawm lub plab, uas yuav ua rau koj ntuav yav tom ntej los ntawm ib qho khoom noj me me. Kev nthuav qhia kev noj haus "Hlub" yuav xaus nrog cov ntawv qhia zaub mov no:
- thaum sawv ntxov: oatmeal siav rau mis;
- thib ob tshais: boiled fillet;
- noj su: zaub kua zaub;
- tav su dua: tsev cheese 5% rog nrog txiv hmab txiv ntoo;
- hmo ntuj: ntses ci nrog zaub.
Tawm ntawm kev noj haus "Hlub"
Qhov tsis muaj kev txwv ntawm cov zaub mov yog vim qhov tseeb tias tom qab rov qab tuaj rau cov ntawv qhia zaub mov, koj tuaj yeem sau cov phaus poob hauv ib lub sijhawm luv luv. Yuav kom tiv thaiv tau qhov no, koj yuav tsum xav txog qee txoj cai. Thaum noj cov zaub mov "nkawm" rau qhov hnyav lawm, nws tseem ceeb heev kom ntxiv cov khoom noj thiab maj mam zoo dua ib zaug. Siv cov ntsiab lus ntawm kev noj haus kom tsim kev noj haus.
- Kev cawm tau cov kev sib tw thiab txawm txhim kho lawv, koj yuav tsum tau hloov mus rau PP, muab cov zaub mov phem thiab ua kom muaj calorie.
- Nws yog pom zoo kom haus tsis ntau tshaj 1-1.4 g ntawm protein rau 1 kg ntawm qhov ceeb thawj hauv ib lub hlis.
- Khaub mis rau ib qho kev noj haus thiab cawv me me.
- Txheeb xyuas koj tus kheej lub sijhawm tsis pub dhau lub sijhawm.
- Tsis txhob hnov qab haus dej kom ntau.
Noj cov zaub mov "Nyiam"
Txij li thaum txoj kev siv poob phaus yog raws li cov kev txwv loj hauv kev noj haus, nws yuav tsum tau mus ntsib kws kho mob. Muaj ntau yam contraindications, uas yog twv yuav raug hu muaj nqis. Raug Mob Txoj Kev Nyuaj "Nyiam" yuav ua rau muaj teeb meem nrog lub cev tsis muaj zog, txoj hnyuv quav, metabolism, thiab txawm tias muaj kab mob ntawm ob lub raum thiab siab. Cov kev txwv tsis pub noj zaub mov muaj kev txwv rau kev mob plab, lub plawv thiab mob plawv, thiab kev puas siab ntsws. Kev noj haus "Cov neeg hlub" tsis haum rau cov poj niam uas pub mis niam los yog nyob rau hauv ib txoj hauj lwm.