Nqaij yog qhov tseem ceeb ntawm cov calorie ntau ntau rau lub ntiaj teb cov pejxeem. Nws yog rau lawv tias peb muaj tag nrho thiab saturated, uas, nyob rau hauv tus, yog muaj tseeb thiab tseem ceeb. Tab sis qhov teeb meem tshwm sim thaum nws tuaj cuag noj ib tug neeg nrog ib tug rog nyhav dhau 15 kg los ntawm qhov hnyav yam. Xws li cov neeg nyuaj heev kom poob phaus ntawm cov khoom noj khoom haus raug txwv nrog cov kev txwv ntawm carbohydrates, yog tias cov khoom noj protein muaj peev xwm ua kom cov nqaij.
Txhawm rau muab cov khoom pov thawj ntawm ntau tus calories, xws li siv cov khoom noj tsis muaj nqaij - kuj low-carbohydrate, thiab kuj muaj protein ntau.
Kev xuas khoom noj tsis muaj nqaij yuav raug hu ua 18 hnub. Tom qab lub sij hawm no, nws yog ib qhov tsim nyog kom maj mam rov qab cov nqaij mus rau kev noj haus, thiab yog tias tsim nyog, rov qab ua txoj kev noj haus hauv ob lub hlis.
Ntawv qhia zaub mov
Cia peb pib nrog dab tsi zoo siab txhua leej txhua tus - yuav ua li cas hloov nqaij nyob rau hauv ib qho kev noj haus:
- tsev cheese;
- qaub cream;
- kefir;
- qe;
- nyuab cheese;
- ntses;
- ntuj yoghurt.
Tsis tas li ntawd, mus ua kom tsis muaj protein ntau, cov nplej yeej npaj txhij los pab (tshwj xeeb tshaj yog, "protein" buckwheat), txiv ntseej, noob. Daim ntawv qhia zaub mov noj tsis muaj nqaij rau qhov hnyav tau yooj yim muab tso ua ke, ua raws li ob qho ntsiab lus:
- txiav npluav rau cov nqaij;
- txiav npluav ntawm teeb lub carbohydrates (hmoov, qab zib, kua ntses, mayonnaise).
Cia peb muab qee cov qauv.
Pluas tshais (ua ntej noj mov, txhua txhua tag kis sawv ntxov ntawm lub plab yuav tsum haus ib khob dej sov):
- 200 g ntawm tsawg-rog tsev cheese, tshuaj yej;
- tawv boiled qe 1 - 2 pcs., tshuaj yej;
- 50 g ntawm Adyghe cheese, tshuaj yej / kasfes;
- ib feem ntawm oatmeal nyob rau hauv dej, nrog rau ntxiv ntawm mis nyuj nyob rau hauv lub tiav lawm zaub mov, tshuaj yej;
- buckwheat (yog hais tias tsim nyog, koj muaj peev xwm ntxiv ib spoonful ntawm zib mu), tshuaj yej / kasfes.
Noj tshais thib ob (khoom txom ncauj tom chaw ua haujlwm):
- ntuj yoghurt;
- 2 txhua yam txiv hmab txiv ntoo;
- cov nplej ntawm qoob mog liab;
- neeg rau - 50 g;
- pob tawb;
- ob peb pieces ntawm qhuav apricots.
Lunches:
- raw carrots, seasoned nrog txiv qaub kua txiv thiab txiv roj roj nrog barley;
- ib feem ntawm mov thiab zaub xam lav ntawm hiav txwv kale;
- buckwheat thiab zaub xam lav ntawm cov zaub tshiab;
- oily hiav txwv ntses nrog cov zaub hau;
- zaub kua zaub nrog toast los ntawm dub khob cij.
Dinners:
- txiv hmab txiv ntoo nyias nrog txiv qaub kua txiv thiab yogurt;
- tsev cheese nrog qaub cream;
- 300 g ntawm tej yam txiv hmab txiv ntoo ;
- nyuaj-boiled qe.