Protein noj yog cov khoom noj khoom haus, uas yog qhov chaw muab coj mus siv cov khoom noj protein. Nyob rau hauv parallel nrog nce nyob rau hauv feem pua ntawm cov protein nyob rau hauv cov zaub mov, qhov noj ntawm carbohydrates, tshwj xeeb tshaj yog suab thaj, yog txo. Yog li ntawd, lub cev pib nquag hlawv roj, thiab yog hais tias koj tseem ua si, ces cov nqaij loj hlob zoo - vim cov protein yog nws lub ntsiab tsev cov khoom. Nws yog ua tsaug rau qhov khoom ntiag tug uas nws nyiam ua kis las.
Qhov txawv ntawm protein thiab protein ntau yog dab tsi?
Lo lus nug no nrov heev nrog cov neeg uas nyuam qhuav pib ua si los sis ua zoo rau cov pluas noj. Cov lus teb yog yooj yim - protein ntau thiab protein ntau yog ob lub npe rau tib yam tshuaj. Qhov ntawd yog, cov khoom noj muaj protein yog cov khoom noj protein.
Cov khoom noj uas muaj protein ntau rau cov poj niam thiab txiv neej: general
Nws muaj ib co txheej txheem cai yooj yim uas ua rau kev noj haus no zoo thiab zoo rau lub cev. Qhov tseem ceeb tshaj plaws uas yog tsim nyog kom ua raws li yog ib feem khoom noj (me me 5-6 zaug hauv ib hnub). Tsis tas li ntawd, nco ntsoov haus 8 khob dej ib hnub - ib khob rau ib nrab ib teev ua ntej noj mov, ib qho tam sim ntawd tom qab tsim los, thiab faib tus so thaum nruab hnub thiab tsis pub dhau 1.5 teev tom qab noj mov. Cov pluas noj kawg yuav tsum xaus thaum 20:00.
Cov khoom noj muaj protein ntau pub rau cov khoom nram qab no:
- tej nqaij thiab cov hnyuv ntxwm;
- tej ntses thiab nqaij qaib;
- qe nyob rau hauv ib daim ntawv (tsawg kawg yog ob lub qe ob zaug ib lim piam);
- Ntsuab thiab dej tshuaj yej tsis muaj suab thaj, kas fes thiab dej;
- cucumbers, dawb cabbage thiab cauliflower, zucchini, eggplant, celery, dill, taub dag, radish, sorrel, asparagus, spinach, ntsuab dos;
- txiv qaub, cranberry.
Tag nrho cov zaub no yuav tsum tau muab tso rau hauv txhua pluas noj - lawv pab zom cov protein kom zoo dua.
Nyob rau hauv cov kev txwv txiav hauv cov ntawv qhia zaub mov yog cov khoom nram qab no:
- Nqaij zaub marinated, nceb thiab sauerkraut;
- taum, pob kws, qos yaj ywm, beets;
- mov ci, ncuav pastries thiab tej yam khoom uas muaj hmoov nplej;
- squid, crab sticks thiab cws;
- dej cawv, txiv hmab txiv ntoo tshuaj yej thiab cov dej haus zoo sib xws;
- qab zib;
- khoom siv mis nyuj;
- pates thiab siab;
- ceev thiab noob;
- txiv hmab txiv ntoo;
- cereals;
- noj cov pos hniav.
Ntxiv mus, txwv kev siv cov khoom noj nram qab no mus rau 1-2 zaug hauv ib lub lis piam:
- grilled nqaij qaib;
- salami, hnyuv ntxwm hnyuv thiab sausages;
- Sweet sorts ntawm txiv lws suav, eggplant thiab zucchini.
Protein noj tsis sau cov zaub mov txawv tshwj xeeb - koj tuaj yeem noj nqaij thiab zaub hauv txhua daim ntawv (ntawm chav kawm, kib nrog roj tsis pom zoo).
Nyob hauv ib txoj kab dawb ntawm txoj kev noj haus, koj tuaj yeem ua haujlwm dawb cia ua ke cov khoom noj pub zaub mov thiab noj ntev txaus kom txog thaum koj ua tiav cov kev xav tau. Muaj kuj yog ib qho kev nruj heev, uas txwv cov zaub mov thiab sau cov ntawv qhia zaub mov.
Cov khoom noj muaj protein ntau rau 7-10 hnub
Peb muab ib qho zaub mov ntawm cov khoom noj protein rau 7-10 hnub, uas koj yuav muaj peev xwm poob 3-4 kilograms ntawm tshaj qhov ceeb thawj.
1 thiab 6 hnub
- Noj tshais: kas fes.
- Noj su: nyuaj boiled qe, cabbage zaub xam lav, ib khob ntawm kua txiv.
- Noj hmo: kib / boiled ntses, zaub.
2 thiab 7 hnub
- Noj tshais: kas fes nrog biscuit.
- Noj su: boiled ntses, zaub zaub xam lav.
- Noj hmo: 200 grams ntawm boiled nyuj, zaub.
3 thiab 8 hnub
- Noj tshais: kas fes nrog biscuit.
- Noj su: nqaij qaib mis, stewed nrog zucchini los yog zucchini.
- Noj hmo: 200 grams ntawm boiled ntses, cabbage zaub xam lav.
4 thiab 9 hnub
- Noj tshais: kas fes.
- Noj su: ib qho qe, ib qho cheese, stewed zaub.
- Noj hmo: 200 grams ntawm boiled nyuj, tshiab zaub zaub xam lav.
5 thiab 10 hnub
- Noj tshais: zaub xam lav ntawm raw carrots nrog txiv qaub kua txiv.
- Noj su: boiled ntses, zaub tshiab, ib khob kua txiv.
- Noj hmo: nqaij qaib mis, zaub.
Noj li no, nws tseem ceeb heev kom tsis txhob pub tshaib plab thiab txiv lws suav thaum nruab hnub, yog tias koj xav tias tshaib plab. Koj tuaj yeem muaj khoom noj txom ncauj nrog zaub zaub xam lav nrog roj.