Thaum lub cev qoj tsis tau noj cov zaub mov tseem ceeb heev, yog li koj xav kom tsim khoom noj . Lub cev xav tau lub zog rau kev cob qhia, tab sis nws yog ib qho tseem ceeb kom tsis txhob muaj cov zaub mov muaj teeb meem uas muaj calorie ntau ntau.
Lub hauv paus ntawm kev noj haus thaum xyaum ua kom poob phaus
Thaum sau cov ntawv qhia zaub mov, nws yog ib qho tsim nyog yuav tau siv rau hauv qhov tseeb thaum qhov kev kawm yog qhov chaw, vim nws tsis pom zoo los koom rau hauv kev tshaib plab los yog lub plab loj. 2-3 teev ua ntej qhov kev cob qhia koj yuav tsum tau noj ib pluag mov tag nrho, tab sis nws cov calorie ntsiab lus yuav tsum nyob rau ntawm 300-400 kcal. Nws tuaj yeem ua tau rau noj kua zaub los yog ib qho omelette nrog zaub. Ib teev ua ntej kev ua exercise, nws raug pom zoo kom noj ib feem ntawm cov kab mob ceev carbohydrates thiab proteins, tab sis tsis ntau tshaj 200 kcal. Rau lub hom phiaj no, khob cij nrog 100 ml ntawm yogurt yog haum. Ua ntej 20 feeb. Ua ntej kev cob qhia kom tau lub zog tsim nyog, koj yuav tsum noj carbohydrates, piv txwv li, ib tug spoonful ntawm raisins. Kev noj qab nyob zoo rau qhov hnyav poob ceeb thawj pom tias tsis kam txais kev noj mov tam sim ntawd tom qab kev cob qhia, vim hais tias lub cev yuav haus cov roj ntsha rau lub zog. Tom qab ib teev, koj yuav tsum tau noj ib feem ntawm cov protein thiab complex carbohydrates . Tsis txhob hnov qab txog cov kua dej uas tseem ceeb rau kev poob ceeb thawj, yog li koj yuav tsum haus txhua hnub tsawg kawg 1.5-2 litres.
Cov zaub mov qoj kom muaj zog rau qhov poob yuav tsum tau muab tso ua ke kom lub ntsiab lus ntawm calorie tsis ntau tshaj 1600 kcal. Noj cov zaub mov yog nyob ntawm cov khoom me me ntawm kev ua ub ua no. Yuav kom nkag siab yuav ua li cas thiaj li noj zaub mov, xav txog cov zaub mov zoo: Noj tshais: ib feem ntawm oatmeal, ib khub proteins, 1 tbsp. kua txiv kab ntxwv thiab 2 tbsp. spoons ntawm tsev cheese.
- Snack: txiv hmab txiv ntoo nyias hnav khaub ncaws nrog yoghurt.
- Noj su: ib qho kev pab ntawm mov nrog zaub thiab ib daim ntawm nqaij qaib.
- Khoom txom ncauj: ci qos yaj ywm thiab yogurt.
- Noj hmo: ib feem ntawm stewed ntses, ib tug zaub xam lav ntawm zaub thiab ib lub kua.
Ua ib qho zaub mov ntawm txoj cai thiab noj qab nyob zoo, thiab tom qab ntawd ces qhov no yuav tsis ntev ntev.