Kev noj haus "Ua kom lub cev"

Txhua tus neeg uasi kis las yog ntsib teeb meem no: cov xovxwm los yog lwm cov leeg tau tuaj yeem ua suab nrov thiab muaj kev pab cuam, tab sis lawv tsis pom, vim tias lawv muaj ib txheej roj. Nws yog cov khoom noj khoom haus "ziab" rau qhov poob phaus yuav pab koj kos duab kom pom tseeb thiab tshem cov rog uas hides koj cov leeg ntawm qhov muag ntawm lwm tus. Peb xav txog cov khoom noj ntawm "Drying" rau cov menyuam ntxhais.

Kev noj haus "Kom qhuav lub cev": nta thiab khoom

Kev qhuav tas li ob qho tseem ceeb - khoom noj tshwj xeeb nplua nuj nyob rau hauv cov nqaijrog, yog tias cov roj tsawg thiab carbohydrates raug txo kom tsawg, nrog rau kev ua kom qoj ib ce. Ntau cov kws qhia tawm tswv yim pom zoo ntxiv rau noj tshuaj ntsuab hlawv thaum lub caij so qhuav, tab sis qhov no yog txhua tus neeg txiav txim siab rau nws tus kheej.

Carbohydrate tsawg noj cov "Drying" rau cov menyuam ntxhais

Qhov no yog ib qho kev noj haus nruj heev, thiab indulgences ntawm no koj muab tsis tau rau koj tus kheej kiag li tsis muaj. Hloov mus rau qhov kev noj haus no yuav tsum maj mam, tshwj xeeb tshaj yog rau cov neeg koom nrog kev puas siab puas ntsoog - rau cov neeg no xws li kev hloov yuav nyuaj.

Thawj lub lim tiam

Lub sijhawm no, koj yuav tsum tsis txhob noj cov khoom noj uas muaj feem xyuam rau cov khoom qab zib los yog cov khoom noj ceev - ntawm no thiab cov ncuav, thiab mis nyuj khov, thiab cov qhob noom xim kasfes, thiab french fries, thiab burgers. Thaum lub sij hawm no nws pom zoo kom txo tau cov khoom noj khoom haus, cereal thiab pasta.

Tau siv suav cov calorie ntau ntau. Nyob rau theem ntawm no, koj yuav tsum noj tsis muaj ntau dua li koj qhov hnyav, multiplied los ntawm 3 (ib tug ntxhais uas 60 kg - tsis ntau tshaj 180 grams carbohydrates).

Qhov thib ob peb lub lim tiam

Ntxiv rau qhov koj twb tau kam lawm, koj yuav tsum tshem tag nrho cov khoom noj los ntawm koj cov khoom noj. From cereals tawm tsuas yog buckwheat, Pearl thiab oat porridge - lawv muaj peev xwm noj tau noj tsuas yog rau pluas tshais. Tam sim no rau 1 kg ntawm koj qhov ceeb thawj yuav tsum tuaj tsis muaj ntau tshaj 2gr. carbohydrates ib hnub twg.

Lub hlis tom ntej (4-9 lub asthiv)

Nyob rau lub sij hawm no nws muaj kev hloov mus rau cov khoom noj protein. Txhua yam khoom noj khoom haus, cov nqaij muaj roj tsawg, nqaij qaib thiab ntses yog lub hauv paus ntawm kev noj haus, thiab tsis tau zaub ntsuab (tag nrho tsuas yog qos yaj ywm, legumes thiab pob kws) tsim rau garnish. Nyob rau hnub koj yuav tsum noj tsis pub tshaj 1g ntawm carbohydrate rau 1 kg ntawm koj qhov hnyav. Tag nrho cov ntsiab lus ntawm cov khoom noj yuav tsum tsis txhob pub tsawg - siv ntau tshaj qhov koj tau txais, qhov no yog lub ntsiab lus ntawm poob phaus. Ntau zaus ib tug ntxhais xav tau 1200-1500 calories ib hnub twg. Cov roj calorie tsawg dua koj haus txhua hnub - koj muaj zog yuav poob phaus.

Noj cov zaub mov "Drying": cov ntawv qhia zaub mov

Nws yog ib qho nyuaj rau tam sim no nyob rau hauv daim ntawv teev cov cai no, tshwj xeeb tshaj yog tias koj tsis muaj kev paub txog kev noj zaub mov. Peb muab rau koj paub txog ib qho kev txheeb ze ntawm qhov koj yuav noj tau deliciously thiab sib npaug raws thaum ziab, saib tag nrho cov cai.

Kev Xaiv 1

  1. Noj tshais: oatmeal nrog txiv tsawb, ntsuab tshuaj yej tsis muaj suab thaj.
  2. Noj su: cream zaub kua zaub, 200 g boiled nyuj.
  3. Noj hmo: 200 g ntawm ci ntses nrog zaub.

Kev Xaiv 2

  1. Pluas tshais: omelet ntawm 5 qe dawb, ib nrab ib grapefruit, ntsuab tshuaj yej tsis muaj suab thaj.
  2. Noj su: ib feem ntawm nqaij nyuj nrog buckwheat, ib khob ntawm roj tsawg lub qe (ntuj).
  3. Noj hmo: zaub zaub xam lav, 5% tsev cheese, 1% kefir iav.

Kev Xaiv 3

  1. Pluas tshais: ob qho nyuaj-hau qe, ib qho khoom noj nrog zib mu, ntsuab tshuaj yej tsis muaj suab thaj.
  2. Noj su: pilaf nrog nqaij qaib, tsawg rog, 5% tsev cheese.
  3. Noj hmo: nqaij nyuj nrog lub garnish ntawm cov zaub tshiab.

Koj tuaj yeem ua zaub mov rau koj tus kheej los ntawm qhov sib piv. Noj ntau yam thiab delicious - qhov no yog qhov lav tias koj yuav ua tsis tiav. Ntxiv nrog rau nqaij, nqaij qaib thiab ntses, koj tuaj yeem siv cov nqaij nruab deg - squid, cws, qwj nplais - raws li ib qho chaw muaj protein ntau. Thaum koj tshaib plab, thiab ua ntej noj mov ib pluas mov, koj tuaj yeem noj ib lub ncuav lossis zaub xam lav tshiab zaub lossis txiv hmab txiv ntoo.