Kev noj haus zoo rau qhov poob thiab ntxuav tawm - SAUM TOJ zoo

Qhov teeb meem ntawm ntau tshaj qhov ceeb thawj yog qhov tseem ceeb, yog li ntawd nws yog ib qho ncaj ncees lub xub ntiag ntawm ib tug lossis loj tus naj npawb ntawm ntau yam kev noj haus. Ntau yam ntawm lawv yog cov tsis muaj nuj nqis, thiab qee qhov kev txaus ntshai, yog li qhov yuav tsum xaiv cov kev poob phaus siab yuav tsum tau ua tib zoo xyuas, ua tib zoo xav txog tus cwj pwm ntawm tus kheej.

Sab saum toj ntawm kev noj haus zoo tshaj plaws

Tib txoj kev ntawm kev noj haus rau ob tug neeg tuaj yeem ua tau txawv, thiab ib tug yuav poob phaus, thiab lwm tus yuav tsis. Ua tsaug rau ntau cov kev tshawb fawb thiab cov ntawv tshawb fawb, nws tau muab faib los ntawm tag nrho cov khoom noj zoo rau cov pluas hnyav sai , tsim rau ntau tus neeg. Txhua cov txheej txheem nws muaj nws cov kev cai thiab kev cai, kev ua tiav ntawm qhov kev muab qhov txiaj ntsig.

Yoojyim thiab ua haujlwm zoo rau zaub

Yuav kom poob phaus, ntxuav cov hnyuv ntawm slags thiab kom saturate nws nrog muab kev pab cuam, nws yog pom zoo kom ua raws li ib tug zaub noj. Nws yog tsim nyog kom nws kom tsawg kawg yog ib lub hlis thiab thaum lub sij hawm lub sij hawm no nws yuav ua tau poob 5-6 kg. Yog hais tias koj xav tias tsis xis nyob, ces qhov no ntawm kev poob phaus yuav tsum tau tso tseg. Ib qho pheej yig thiab ua haujlwm zoo rau kev poob phaus suav tias yog ua raws li kev cai ntawm kev noj haus.

1. Nyob rau hauv ib hnub nws yog ib qhov tsim nyog los noj tsawg kawg yog 1.5 kg ntawm zaub nyob rau hauv raw daim ntawv, thiab muab nyob rau hauv kom sov kho.
2. Nws yog qhov zoo tshaj rau kev tso pov tseg cov zaub uas muaj cov hmoov txhuv nplej siab, zoo, lossis tsawg kawg txo lawv.
3. Cov khoom noj zoo rau cov zaub yuav tsum muaj cov txiv hmab txiv ntoo ntawm cov xim ntsuab.
4. Noj khoom noj li cas, yog li tsis txhob qeeb rau cov metabolism thiab tsis txhob tshaib plab.
5. Nco ntsoov ua raws li tsoom fwv, haus 1.5-2 litres kua ib hnub twg.
6. Nws yog pub ntxiv ib qho rye mov me me, qaub txiv hmab txiv ntoo, zaub thiab cov khoom qaub qaub-mis nyuj cov kua mis rau cov nqaij.

Qhov zoo tshaj plaws protein ntau noj

Ntau tus nutritionists qhia neeg kom sai sai poob phaus ntawm qhov txheej txheem no. Nws yog qhov tseem ceeb tshaj rau cov neeg uas tsis tu ncua lub cev lub cev. Poob phaus yog vim cov khib nyiab roj, uas yog siv cov khoom noj tsis zoo ntawm carbohydrate. Ib qho ntxiv yog kom tshem tau cov dej ntau dhau. Nqa khoom noj khoom haus zoo ua rau nws muaj peev xwm poob ntawm 3-5 kg ​​ib lub lim tiam. Muaj cov hauv paus ntsiab lus ntawm no txoj kev poob phaus, uas yuav tsum tau twv yuav raug coj mus rau hauv koj tus account.

1. Thaum dieting yog ua tau, lub cev qhuav dej ntawm lub cev yog ua tau, yog li ntawd nws yog ib qhov tsim nyog kom haus 1-2 liv dej ntawm ib hnub.
2. Cov nqi calorific txhua hnub yuav tsum tsis txhob ntau tshaj 1200 kcal.
3. Noj cov khoom noj me me tsib zaug ib hnub. Noj hmo yuav tsum 3-4 teev ua ntej yuav mus pw.
4. Cov khoom tso cai: cov ntses, nqaij nruab deg, cov nqaij tsawg, cov khoom noj siv mis thiab cov qe dawb. Koj tuaj yeem noj qaub txiv hmab txiv ntoo thiab zaub ntsuab. Nyob rau hauv thawj ib nrab ntawm lub hnub koj muaj peev xwm noj porridge, tab sis tsis ntau tshaj 6 spoons.

Siv khoom noj khoom haus zoo tshaj

Ib qho yooj yim, tab sis zoo ntawm txoj kev poob phaus. Buckwheat porridge yog ib yam khoom tshwj xeeb uas ntxuav lub cev ntawm co toxins, txaus siab rau kev tshaib kev nqhis thiab saturates nrog cov tshuaj muaj txiaj ntsig. Qhov no tsis yog ib qho kev tshaib plab, tab sis kev noj haus zoo, zoo nkaus li kev xav ntawm kev ua haujlwm zaum ntev thiab tsis muaj ntau yam tshwm sim. Muaj tsis muaj kev txwv ntawm kev noj ntawm buckwheat, thiab nws kuj tau tso cai rau haus dej haus kefir, kas fes thiab tshuaj yej uas tsis muaj suab thaj, thiab dej. Tag nrho tus nqi ntawm cov kua yog 1.5 liv. Tseem xav noj cov tshuaj multivitamin.

Nws yog ib qho tseem ceeb uas yuav tsum tau npaj cov porridge thiab zoo tshaj plaws kom khov nws thaum tsaus ntuj: 1 tbsp. Cereals yog npaum li cas 3 tbsp. boiling dej. Tso tawm txhua yam hauv ib lub thawv los yog qhwv hauv phuam rau hmo ntuj. Ntsev thiab roj yog txwv tsis pub siv. Yog tias thaum lub sijhawm ua tiav ntawm txoj kev noj haus zoo no yuav hnov ​​tsis muaj zog thiab tsis xis nyob thaum lub sijhawm ua haujlwm, ces nws tau pub ntxiv ntsev rau hauv lub porridge. Rov qab mus rau kev noj haus kom raws li qub, ntxiv cov khoom rau cov zaub mov maj mam.

Kefir noj cov khoom noj

Cov khoom noj khoom haus qaub tau muab tso rau hauv daim ntawv teev npe ntawm cov khoom siv zoo tshaj plaws rau lub cev. Kefir pab kho tau metabolism thiab ua rau lub plab zom mov. Muaj calcium nyob rau hauv no haus, uas ceev txog li metabolism hauv lub cev, thiab lwm yam khoom siv tseem ceeb. Muaj ntau yam kev noj haus zoo rau kefir, implying ib tug ua ke ntawm cov dej haus nrog lwm yam khoom.

1. Kefir-kua . Cov khoom noj txhua hnub muaj xws li 1 liter ntawm kefir 1.5 g ntawm apples thiab nws yog ib qhov zoo tshaj plaws xaiv ntsuab ntau yam. Noj nws yog tsim nyog nyob rau hauv xws li Scheme: ib lub kua thiab nyob rau hauv ib nrab ib teev ntawm 1 tbsp. kefir.
2. Kefir noj zaub mov . Kev noj haus kom zoo rau kev khaus thiab sab sab ib lub lim tiam. Koj tuaj yeem noj li 1 kg ntawm oatmeal thiab haus dej haus tshuaj kefir nrog ntau yam khoom.

Kev noj haus cov khoom noj

Yog tias koj tsis kam noj zaub mov, koj tuaj yeem pam tuag, ntxuav lub cev thiab txhim kho kev noj qab haus huv. Koj tuaj yeem haus cov dej uas muaj roj tsawg thiab cov kua qaub-mis nyuj, kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo, tshuaj yej, kua qaub, kua zaub, kua zaub thiab dej. Cov dej caw thiab dej cawv txwv tsis pub. Kev noj haus tsis zoo yuav tsum tsis ntev tshaj li ib hlis. Muaj ob qho kev xaiv: kev siv ntau hom haus thaum nruab hnub lossis ib hnub, tab sis txhua hnub ces muab hloov.

Noj zaub mov nrog zaub cob pob rau qhov nyhav poob zoo

Cabbage yog ib qho tseem ceeb thiab kev noj zaub mov khoom, yog li ntau txoj kev poob phaus suav nrog nws nyob rau hauv daim ntawv teev cov khoom tso cai. Cov zaub mov noj yog qhov zoo heev. Broccoli yog ib qho ntawm cov khoom noj khoom haus tsawg-tsawg calorie, nrog cov khoom pab tau. Fiber ntau pab kom txaus siab rau kev tshaib kev nqhis ntev, thiab nws tseem ntxuav lub cev. Cov khoom noj tshiab zoo dua vim hais tias ib tus neeg tuaj yeem tsim ib qho kev noj haus, uas yog piv txwv.

1. Kev xaiv rau cov pluas tshais : boiled broccoli thiab ntsuab tshuaj yej / zaub qhwv nrog kua txob.
2. Cov kev xaiv rau pluas su : nqaij qaib fillet, broth thiab boiled broccoli / zaub stew nrog cabbage thiab txiv lws suav.
3. Cov kev xaiv rau noj hmo : cov zaub ua zaub qhwv, cov txiv kab ntxwv qaub thiab tshuaj yej / pob hau qhwv, txiv lws suav thiab kua txiv lws suav.

Ntawv qhia zaub mov ntawm kaum hnub hnub noj khoom haus ntawm zaub cob pob:

Qhov kev noj haus zoo tshaj hauv lub ntiaj teb

Nutritionists thoob plaws lub ntiaj teb pom zoo tias qhov zoo tshaj plaws txoj kev poob phaus, uas tso cai rau koj kom poob phaus tsis muaj teebmeem rau kev noj qab haus huv - yog khoom noj zoo. Zaum rau nws lub neej, yog li koj tsis tas yuav ntshai tias cov kilos yuav rov qab los dua. Nws muaj cov hau kev yooj yim ntawm kev noj haus, uas yuav ua rau koj rov tsim kho cov zaub mov:

1. Cov khoom tseem ceeb ntawm cov zaub mov noj qab nyob zoo yog zaub thiab txiv hmab txiv ntoo, uas muaj ntau yam khoom siv. Xaiv tsis muaj calorie txiv hmab txiv ntoo.
2. Haus dej kom ntau, uas yog ib qho tseem ceeb rau kev zom thiab metabolism. Lub ntim siab yog 1.5-2 litres.
3. Qhov kev noj haus zoo tshaj plaws rau kev poob phaus sai yog qhov tsis ua kom yooj yim ntawm carbohydrates. Qab zib, buns, sausages, pickles, nws yog tag nrho cov txwv.
4. Noj tshais yog ib qho yuav tsum tau noj mov thiab nws yog qhov zoo tshaj plaws los muab qhov preference rau cereal. Ua tsaug rau txoj haujlwm carbohydrates, koj tuaj yeem tau txais lub zog rau ib hnub thiab tshem tau kev tshaib kev nqhis rau lub sijhawm ntev.
5. Cov khoom noj yuav tsum muab faib, uas yog, ntxiv rau cov zaub mov yooj yim koj xav tau ntxiv ob cov khoom noj txom ncauj.
6. Qhov kev noj haus yuav tsum tau hloov thiab qhov no yuav tsum tsis txhob yog ib qho teeb meem, vim hais tias muaj ib tug loj heev tus naj npawb ntawm cov zaub mov ntawm cov khoom cai thiab tseem ceeb.

Cov khoom noj khoom haus yog qhov zoo tshaj plaws hauv tsev, tab sis yog tias koj ua raws li tag nrho cov cai. Nws yog ib qho tseem ceeb los xaiv txoj kev poob phaus, tsom ntsoov rau koj tus kheej cov kev xav thiab kev tshua ntawm lub cev. Nco ntsoov tias ntau yam khoom noj, tshwj tsis yog tias noj zaub mov zoo, muaj qhov tsis zoo. Yuav kom ua tiav cov txiaj ntsim tau tiav, koj yuav tsum rov qab mus rau cov ntawv qhia ua ib txwm.