Los ntxuav koj lub cev, uas yog, los "kho qhov system," koj tuaj yeem siv hnub ntawm kev tshem tawm. Nws kuj qhia tau zoo ntawm kev poob phaus. Muaj qee txoj cai rau lub koom haum kev lag luam tawm thiab muaj ntau qhov kev xaiv, yog li muaj ib yam dab tsi xaiv.
Vim li cas peb thiaj xav tau hnub yoo mov?
Ntau tus neeg tau hnov txog kev tshem tawm tawm, uas tuaj yeem raug suav hais tias yog ib hom kev so rau lub cev. Nws yog raws li cov kev txwv nruj, uas muaj ib los yog ib khub khoom. Nws tsis pom zoo siv nws ntau dua ib zaug ib lub lim tiam. Muaj ntau txoj kev xaiv, tab sis hnub zoo tshaj yuav tsum tsis muaj caloric nqi siab tshaj 1000 kcal. Nws raug nquahu kom mus ntsib kws kho mob ua ntej qhov no.
Cov hnub tsis tuaj yeem ua rau cov khoom noj muaj txiaj ntsim zoo dua tuaj, raws li lawv ua kom qhov kev ua ntawm digestive system thiab qhib cov txheej txheem metabolic. Lawv pab nyob rau hauv lub sijhawm thaum hnyav thaum lub sij hawm nyhav dua los txo, thiab koj yuav tau pib txheej txheem ntxiv. Ib qho ntxiv rau ntawm kev tshem tawm yog qhov stimulation ntawm ob lub raum uas yuav pab tau tshem ntawm cov dej ntau dhau thiab ua kom cov hauj lwm ntawm cov hnyuv.
Yuav ua li cas yuav siv sij hawm ib hnub yoo mov?
Kev tshem tawm tsuas yog tuaj yeem pab nyiaj xwb, nws yog ib qho tseem ceeb uas yuav tsum tau ua raws li, uas yog tsim nyog yuav tsum tau los mus xav txog tej yam tswv yim los ntawm cov kws kho mob tshwj xeeb:
- Thaum npaj hnub vas nthiv, nws tsim nyog ua ntej npaj ua ntej, tshem tawm rog thiab hnyav khoom noj los ntawm koj cov zaub mov rau ib hnub.
- Nws tsis tsim nyog thaum lub sij hawm txwv ntawm kev noj mov los koom hauv lub cev, vim hais tias lub cev yuav tsis muaj zog. Nws yuav pab tau kom zaws, uas yuav ntxiv txhim kho cov metabolism thiab txhawb kev tu.
- Nws yog qhov zoo tshaj rau kev hloov ntau hom kev yoo mov, uas yuav pab ua kom tau zoo dua.
- Nws tsis raug nquahu kom siv cov laxatives ntxiv thiab diuretics thaum lub sijhawm tawm, thiab lwm yam nws yuav ua teeb meem rau kev noj qab haus huv.
- Cov cai ntawm ib hnub yoo mov qhia tias koj yuav tsum haus 2-3 liv dej ib hnub twg.
- Nws yog ib qho tseem ceeb uas yuav tsum tawm ntawm qhov kev tshem tawm maj mam. Yog tias koj npaj yuav hloov mus rau kev noj zaub mov zoo, ces qhov no yog lub sijhawm zoo tshaj plaws.
- Purge lub cev 1-2 zaug ib lub lim tiam. Yog tias koj siv ntau zaus, koj tuaj yeem ua rau koj lub cev tsis zoo.
- Qhov tso cai ntawm cov khoom raug muab faib ua feem sib npaug, uas tau noj txhua hnub, uas yuav pab tsis nco txog kev muaj kev tshaib plab.
- Nws yog txwv tsis pub siv ntsev thiab txuj lom thaum lub sij hawm tawm mus, vim tias lawv yuav khaws kua dej rau hauv lub cev, uas yuav txhawb nqa qhov zoo li tsis zoo.
Hnub yoo mov yog dab tsi?
Muaj ntau hom kev tshem tawm, piv txwv li, lawv tuaj yeem sib txawv ntev li ib mus rau peb hnub. Ua ntej koj to taub tias hnub twg yuav yoo mov, koj yuav tsum to taub tias nws yuav siv li cas:
- Kev poob phaus . Nws ntseeg hais tias txoj kev zoo tshaj plaws los daws qhov teeb meem no yog "kua" cov khoom noj raws li kev siv cov zaubmov zaubmov zaubmov.
- Los ntxuav lub cev . Xaiv cov khoom noj tawm hauv cov khoom noj uas muaj cov nplua nuj, uas yuav lim cov hnyuv, tshem cov co toxins thiab co toxins.
- Kev hlawv roj. Yuav kom ceev cov txheej txheem no, nws pom zoo kom xaiv cov hnub muaj protein ntau, piv txwv li, nyob hauv tsev cheese, kefir los yog nqaij qaib nqaij.
- Rau cov kua dej retention . Tshaj tawm cov kab mob tso zis, cov khoom noj uas muaj cov kua roj ntau ntau thiab cov kua ntsev yuav tsum tau siv. Ib qho kev xaiv zoo yog unsalted mov.
Koj noj tau dab tsi thaum hnub yoo mov?
Muaj ntau ntau cov kev xaiv rau kev tso tawm hauv lub cev, uas tau muab faib raws li cov txheej txheem sib txawv. Muaj xws li kev hloov ntawm cov hnub tawm kev poob haujlwm:
- Carbohydrates . Qhov no suav nrog kev noj txiv hmab txiv ntoo, zaub, buckwheat thiab mov porridge thiab lwm yam khoom noj uas zoo sib xws. Xaiv cov khoom noj uas muaj nplua nuj nyob hauv txoj kab carbohydrates thiab fiber.
- Rog . Pab pawg no muaj mis nyuj, kua qaub thiab qaub qaub.
- Protein . Cov hom lag luam nrov tshaj plaws, uas tso cai siv cov nqaij, ntses, cheese los yog yogurt.
Tshem tawm hnub - qhov zoo tshaj plaws
Muaj ntau txoj kev xaiv rau kev tshem tawm cov hnub uas muab cov txiaj ntsig tau zoo thiab nrov. Cov hnub zoo tshaj plaws rau qhov hnyav thiab rov qab los ntawm lub cev yog cov uas tau xaiv rau kev sab laj nrog ib tus kws kho mob, vim tias cov yam ntxwv ntawm lub cev yuav tsum raug muab suav ua ntej. Tsis tas li ntawd, nws yog ib qho tseem ceeb rau koj tus kheej saj, thiaj li xaiv cov khoom nyiam, thiab nws yuav tau tuav ib ntus.
Unloading hnub rau kefir
Qhov kev xaiv nrov tshaj plaws, uas yuav txhim kho lub cev ua haujlwm, thiab txhawb nqa poob phaus. Kefir muaj cov vitamins , acids, minerals, kab mob, poov thiab lwm yam tshuaj. Kefir kev tshem tawm ib hnub yog tsim rau cov neeg uas tsis fab rau cov khoom noj siv mis. Koj yuav tsum tau xaiv cov dej haus uas tau tso tawm tsis pub tshaj peb hnub dhau los thiab nws cov rog tseem tsis ntau tshaj 5%. Cov nqi txhua hnub yog 1.5 liv, uas muab faib ua tsib feem. Koj tuaj yeem xaiv ib hnub so rau tsev cheese thiab kefir, rau cov dej haus ntxiv 3 tbsp. spoons ntawm tsev cheese.
Tshem tawm hnub ntawm buckwheat
Qhov teeb meem no zoo heev, vim hais tias nws muaj ntau hom kev lag luam thiab microelements, thiab cov vitamins. Tsis tas li ntawd, nws muaj lysine, uas yog ib qho tseem ceeb rau kev siv quav tshuaj calcium. Ntau hom kev tshem tawm cov hnub, nrog rau cov buckwheat, pab tsis tau kom tsis muaj mob los ntawm sab hauv, tab sis tseem txhim kho qhov tawv nqaij, plaub hau thiab rau tes. Ua kom tau qhov siab tshaj plaws ntawm cov grits koj tsis tas yuav ua noj, tab sis nyiag.
Rau lub cev tsis muaj protein, koj tuaj yeem ua ke buckwheat nrog yogurt. Nws yog tsim nyog yuav tau noj 0.5 kg ntawm buckwheat thiab 1 liter ntawm kefir. Yog tias xav tau, cov khoom yuav muab sib xyaw los yog noj nyias. Txoj kev sib txuam no muaj ib qho yooj yim ntawm lub cev, uas yuav pab tau kom maj mam ntxuav thiab rov ua txoj hnyuv. Tshem tawm hnub yuav nqa tawm on buckwheat nrog txiv apples ntsuab, tsis siv ntau tshaj peb daim.
Tshem tawm hnub rau mov
Yog hais tias cov txhuv yog ntau dua li mov, ces xaiv nws rau kev tshem tawm. Nyob rau hauv nws muaj pes tsawg leeg muaj cov vitamins ntawm pawg B, pob zeb hauv av thiab protein ntau. Muaj nyob rau hauv cov poov tshuaj, yuav pab tshem tawm cov ntsev tshaj ntawm lub cev. Nws yog ib qho tseem ceeb los xav txog tias muaj cov neeg uas ua xua rau gluten, uas yog nyob rau hauv mov. Txij li niaj hnub hnyav-poob hnub rau qhov poob phaus, raws li lawv txhim kho kev zom thiab cov nqi metabolic . Nws yog qhov zoo dua los xaiv unpolished los yog qus mov. Rau ib hnub koj yuav noj 1 kg ntawm cereal, tsis nco qab txog cov dej. Rind ua ntej rau yav hmo ntuj, thiab ces boil nyob rau hauv 0.5 liv dej.
Tshem tawm hnub rau txiv hmab txiv ntoo
Nyob rau hauv cov zaub mov ntawm tus neeg uas saib xyuas kev noj qab nyob zoo, yuav tsum muaj ib lub txiv, nplua nuj nrog cov vitamins thiab minerals. Tsis tas li ntawd, lawv muaj fiber ntau, uas tshem tawm cov teeb meem tshuaj tawm los ntawm lub cev, thiab pab kho plab zom mov. Nyob rau ib hnub yoo mov ntawm cov txiv hmab txiv ntoo muaj nws cov yeeb yam:
- Xaiv ib hom txiv hmab txiv ntoo xwb, tus nqi uas yuav tsum tsis txhob ntau tshaj 2 kg.
- Nws yog txwv tsis pub siv txiv hmab txiv ntoo qab zib, piv txwv li, txiv duaj, txiv tsawb los yog txiv hmab txiv ntoo, vim tias lawv muaj caloric value.
- Qhov zoo tshaj plaws thiab feem ntau tseem ceeb yog hnub poob rau ntawm txiv apples, plums, watermelon, persimmons thiab citrus.
Tshem tawm hnub ntawm zaub
Tsis tas li ntawd, hais tias nyob rau hauv zaub muaj ntau cov vitamins thiab minerals, lawv nplua nuj nyob rau hauv complex carbohydrates, uas khaws ib tug siab ntawm satiety. Muaj fiber ntau hauv cov zaub, uas yuav pab kom ntxuav cov hnyuv thiab txo kom qab los noj . Nws pab ua kom zoo xws li kev txhim kho plab zom mov. Muaj peb kev xaiv rau kev tshem tawm, tab sis nyob rau hauv txhua rooj plaub, tag nrho cov zaub yog 1.5 kg.
- Tshem tawm hnub ntawm cucumbers los yog lwm yam zaub nyoos yog qhov zoo rau lub caij ntuj sov. Koj tsis tuaj yeem xaiv ib hom zaub, tab sis siv lawv cov khoom ua ke, piv txwv li, pob, txiv lws suav thiab qaus. Los ntawm lawv nws yog pub los npaj ib tug zaub xam lav, tsuas yog tsis muaj additives, piv txwv li, roj.
- Qhov thib ob txoj kev tshem tawm yog nyob rau hauv cov zaub hau. Qhov kev xaiv nrov tshaj plaws yuav tsum siv cov qhwv ntsej, thiab ib yam ntawm cov tsiaj txhu paub, piv txwv li, dawb taub hau lossis zaub paj.
- Rau lub hnub poob tawm, zaub qhwv zaub yog tsim. Rau ua noj ua haus stew yuav siv tau asparagus, zucchini, kua txob, pob kws thiab peas. Nco ntsoov qhov nyiaj pub dawb. Tag nrho cov zaub, ncuav me me dej thiab ua noj rau 10 feeb.
Tshem tawm hnub ntawm cov dej
Qhov nyuaj tshaj plaws ntawm kev tshem tawm, uas tsuas yog siv tau cov neeg noj qab haus huv thiab kev cob qhia, vim tias txhua hnub koj tsuas yog haus dej tsis muaj roj. Lub ntim txhua hnub ntawm cov kua txawv ntawm 1.5 rau 4 liters. Kev haus lub hnub tsis pub ib hnub yog txhais tau tias haus txhua lub sij hawm tsis pub tshaj ob tsom iav hauv me me me. Hnub tom qab thaum sawv ntxov nws tseem pom zoo kom haus dej thiab ntxiv rau cov zaub mov ib cov zaub nyoos uas yuav pab tau tshem cov co toxin ntawm lub cev. Rau pluas su thiab noj hmo xaiv cov zaub mov qes qis xwb.
Tshem tawm hnub thaum cev xeeb tub
Tshaj tawm cov poj niam hauv txoj hauj lwm raug pom zoo tsuas yog tso cai los ntawm tus kws kho mob. Nws lub hom phiaj tseem ceeb yog los pab ua haujlwm ntawm lub nruab nrog cev, accelerate metabolism, tshem dej ntau tshaj thiab txhim kho cov txheej txheem anabolic. Kev tshem tawm hnub rau cov poj niam cev xeeb tub yog raug pom zoo rau qhov ntse hnyav , rog, gestosis, cem quav thiab txawv txav hauv txoj haujlwm ntawm txoj hnyuv. Cov poj niam nyob hauv txoj haujlwm yuav tsum ua raws li cov cai:
- Nws yog ib qho tseem ceeb uas tsis pub kom muaj kev tshaib kev nqhis, yog li mus noj pluas mov noj, noj khoom noj txhua txhua ob teev.
- Siv cov kev txwv li no hauv cov khoom noj tsis muaj nqis tshaj li ib zaug ib lub lim tiam, tsis li ntawd nws yuav tsis coj zoo, tab sis raug mob.
- Lub ntsuas calorific ntawm ib hnub ntawm kev tshem tawm yuav tsum tsis pub tsawg tshaj li 1500 kcal.
- Nws yog qhov zoo tshaj rau koj xaiv cov unloading rau kefir, buckwheat los yog apples.