Yog tias koj tsis xav siv cov khoom noj tshwj xeeb, thiab txiav txim siab tuaj tos cov zaub mov rau ib lub lim tiam kom poob phaus, tom qab ntawd daim ntawv no yuav tsum tuaj yeem ua ke. Yog tias koj yog tus txhawb nqa ntawm cov zaub mov txawv, ces koj yuav tau noj 3 zaug ib hnub, thiab yog tias koj xav sim lwm txoj kev, uas, ntawm txoj kev, kuv qhia cov neeg noj zaub mov, tom qab noj 5 zaug ib hnub twg.
Txoj cai xaiv zaub mov rau lub lim piam
Rau 3 lub pluas noj txhua hnub koj tuaj yeem xaiv ib qho ntawm cov tshais noj qab haus huv hauv qab no:
- 350 g txiv hmab txiv ntoo thiab 1 daim ntawm qhob cij;
- 350 g ntawm berries thiab 1 lub tais ntawm porridge;
- ib qho omelet npaj los ntawm 2 qe thiab 300 g ntawm zaub, nyob rau hauv uas muaj yuav tsum tsis muaj carrots thiab eggplants;
- 250 grams ntawm tsev cheese thiab 250 g ntawm berries.
Cov kev xaiv noj su:
- ib phaj ntawm zaub kua zaub, 1 tais ntawm cereal thiab ib tug zaub xam lav ntawm zaub;
- kua zaub los ntawm zaub broth, ib daim ntawm 60 grams ntawm qhob cij thiab 1 phaj ntawm vinaigrette;
- kua zaub ntawm nqaij broth, tab sis tsuas yog tsis muaj qos yaj ywm thiab 350 grams broccoli ;
- 250 grams ntawm cov ntses los yog nqaij qaib, uas yuav tsum tau steamed thiab kuj ua zaub ua noj rau tib tus nqi.
Thiab tam sim no xaiv rau koj tus kheej ib hmo rau cov zaub mov noj qab haus huv rau ib lub lim tiam:
- 350 g ntawm nqaij ntses, nqaij qaib los yog nqaij nruab deg, thiab 350 g ntawm cov pob kws los yog zucchini, uas yuav ntxiv tau nrog cov txuj lom;
- 1 lub tais ntawm kev noj haus kua zaub;
- 350 grams ntawm porridge.
Yog tias koj xaiv 5 pluas noj rau ib hnub twg, koj yuav tsum txo qis cereal thiab qhob cij los ntawm 2 zaug. Tab sis koj yuav tsum tau ntxiv ib qho kev noj tshais thib ob thiab ib tav su noj txom ncauj, uas muaj xws li:
- 150 g ntawm berries thiab 35 g ntawm crackers los ntawm whole grains;
- 150 g ntawm txiv hmab txiv ntoo, 1 khob ntawm tsawg-rog yogurt thiab 35 g ntawm neeg rau;
- 250 g melon los yog watermelon;
- 250 g ntawm txiv hmab txiv ntoo.
Xws li kev noj zaub mov rau ib lub limtiam yuav pab koj tshem tawm ntau kilograms thiab tib lub sijhawm tsis ua mob rau koj lub cev txhua txoj kev. Yog li ntawd koj muaj lub sijhawm los xaiv, peb muab ntau dua ib qho kev hloov ntawm cov ntawv qhia zaub mov rau ib lub lim tiam. Hauv no variant, lub ntsiab tseem ceeb yuav muab tso rau cov khoom noj uas tsis muaj calorie.
Thawj hnub, koj yuav tau txais 1192 kcal:
Noj tshais Number 1 - noj ib lub porridge nrog 100 g ntawm flakes thiab ntxiv ib me ntsis raisins rau nws, haus ib khob dej tshuaj yej los yog kasfes, tab sis tsuas yog tsis muaj suab thaj.
Noj tshais lub npe # 2 - ib khob ntawm ib-feem pua kefir thiab 2 loaves.
Noj su - kom noj 100 g ntawm nqaij qaib mis, 100 g kas fes, 1 lws suav thiab 1 khob dej.
Khoom txom ncauj - ib khob uas muaj roj tsawg muaj qe taub hau thiab 1 kiwi.
Noj hmo - npaj ib tug zaub xam lav ntawm roob ris los yog cws nrog arugula thiab haus dej haus 1 khob dej.
Hnub thib ob, koj yuav tau txais 1175 kcal:
Piav tshais tus naj npawb 1 - ib lub tais ntawm buckwheat nrog zaub roj thiab haus tshuaj yej los yog kas fes.
Noj tshais Daim 2 - 200 g ntawm tsev cheese thiab kua, thiab ib lub khob ntawm cov ntxhuav dej.
Noj su - npaj nqaij nyug nqaij nyug, thiab siv zaub ua zaub mov noj. Haus ib khob dej.
Khoom txom ncauj - ib khob ntawm taub kua txiv los yog carrots thiab 1 loaf.
Noj hmo - ib qho me me ntawm ntses, zoo siav, thiab ib tug zaub xam lav ntawm zaub ntsuab, uas yuav tau seasoned nrog txiv qaub kua txiv, koj muaj peev xwm haus dej ib khob dej.
Hnub peb, koj yuav tau txais 1185 kcal:
Noj tshais # 1 - 1 qe, 2 loaves thiab 1 khob dej kas fes lossis tshuaj yej.
Noj tshais tus naj npawb 2 - 1 pear thiab ib tug puv tes ntawm neeg rau, thiab haus dej haus 1 khob dej.
Noj su - noj 65 g ntawm cheese thiab zaub xam lav los ntawm ib tug pos i hws, ntxiv rau ib tug dej dab Ntxwg Nyoog.
Khoom txom ncauj - ib khob ntawm yogurt thiab ib tug zaub xam lav ntawm zaub.
Noj hmo - npaj ib omelet, uas yuav tsum muaj me ntsis mis nyuj, 2 squirrels, ntsuab dos thiab 1 lws suav, thiab dej.
Hnub plaub, koj yuav tau txais 1185 kcal:
Noj tshais # 1 - xws li hnub Monday nrog 1 txiv kab ntxwv qaub .
Noj tshais Daim No 2 - 250 grams ntawm unsweetened tsev cheese nrog tshuaj ntsuab thiab radishes, thiab ib khob dej tshuaj yej.
Noj su - 250 grams siav siav, ntau npaum li cas ntsuab peas thiab dej.
Noj su yav tav su - on tshav kub kub tua 250 g ntawm champignons nrog 1 lws suav thiab dos, thiab ntxiv 1 tbsp. diav ntawm qaub cream. Koj tuaj yeem noj cov kua thiab haus dej haus.
Noj hmo - zaub zaub xam lav nrog parmesan cheese thiab dej.
Hnub tsib, koj yuav tau txais 1148 kcal:
Noj tshais N ° 1 - 35 grams qoob qoob loo, 2 loaves thiab ib cheese, ntxiv rau tshuaj yej lossis kas fes.
Noj tshais lub npe # 2 - 1 lub qe thiab ib khob kua txiv los ntawm cov zaub.
Noj su - ua noj risotto nrog nceb thiab, ntawm chav kawm, dej.
Khoom txom ncauj - 200 grams ntawm tsev cheese thiab kua. Koj tuaj yeem haus tshuaj yej.
Noj hmo - noj ib daim ntawm ntses thiab ib tug zaub xam lav ntawm zaub nrog txiv qaub, thiab tseem dej.
Hnub thib rau, koj yuav tau txais 1155 kcal:
Noj tshais tus naj npawb 1 - xws li nyob rau hauv ob hnub.
Noj tshais lub npe # 2 - 150 grams mozzarella, txiv lws suav thiab zaub basil.
Noj su yog ib qho ntawm cov ntses, 1 qos thiab ib tug zaub xam lav ntawm zaub, thiab, ntawm chav kawm, dej.
Khoom txom ncauj - ib khob yogurt thiab 1 txiv kab ntxwv, zoo li dej.
Noj hmo - 250 grams cws nrog tshuaj ntsuab thiab dej.
Hnub xya, koj yuav tau txais 1141 calories:
Noj tshais nqe # 1 - salted curd - 250 g, 100 g ntawm berries thiab ib khob ntawm kas fes los yog tshuaj yej.
Noj tshais lub npe # 2 - ib khob ntawm mis nyuj thiab 2 loaves.
Noj su - Kaum taum thiab zaub xam lav ntawm cov zaub ntsuab, zoo, dej.
Khoom txom ncauj - 1 qe, lws suav, kua thiab tshuaj yej.
Noj hmo - 200 g veal thiab cabbage zaub xam lav, thiab, ntawm chav kawm, dej.