Muaj ntau tus poj niam xav kom poob sai sai 10 kilograms hauv ib lub lim tiam, tshwj xeeb tshaj yog tias muaj kev tshwm sim tseem ceeb ua ntej koj, qhov chaw uas koj xav kom zoo li ib tug poj huab tais. Tsuas hais tias qhov nyhav yog qhov loj txaus thiab tshem ntawm nws yuav tsis yooj yim. Ntxiv rau, yog tias thawj cov cim ntsuas ntawm cov ntsuas me me, ces qhov no yuav tsis raug suav.
Protein noj - rho 10 kg ntawm ib lub lim tiam
Qhov hnyav poob ntawm qhov txheej txheem no yog vim qhov txo qis rau hauv calorie ntau ntau thiab txo cov roj noj. Ntxiv mus, thaum muaj qoob loj ntawm cov kua qaub nkag mus rau hauv lub cev, cov txheej txheem tshuaj lom tshwj xeeb yog cov cuab yeej, uas tseem ceeb rau kev poob cev. Tsis txhob noj ntau tshaj li xya hnub, vim qhov no yuav ua rau lub cev tsis muaj zog.
Yog xav tau ib qho kev rho tawm 10 kg ntawm ib lub lim tiam, ua raws li cov ntawv qhia no:
- hnub naj npawb 1 - tsib hard-boiled qe;
- Hnub # 2 - ib qho dej hiav txwv ntses, uas yuav tsum tau txhuam;
- hnub twg 3 - hau mis;
- hnub 4 - 5 zaug qos yaj ywm uas tsis muaj ntsev;
- hnub naj npawb 5 - 500 g ntawm boiled nyuj;
- hnub twg 6 - ntxuav lub cev koj yuav tsum noj 1-1.5 kg ntawm unsweetened txiv hmab txiv ntoo;
- hnub naj npawb 7 - 500 grams ntawm cheese cheese ntawm medium roj cov ntsiab lus.
Daim ntawv qhia tias muaj pes tsawg ntawm cov khoom, nws yog qhov tsim nyog los faib rau ntau feem thiab noj lawv thaum nruab hnub.
Roj cabbage kev noj haus, uas rau ib lub lim tiam mus rau tawm tawm 10 kg
Txij li thaum kuv xav poob ntau kilograms nyob rau hauv xws li ib tug luv luv lub sij hawm ntawm lub sij hawm, nws yuav tsum tau txo nws tus kheej nyob rau hauv kev noj haus. Lub hnub calorific nqi rau xws li kev noj haus tsis yog ntau tshaj 900 kcal. Nws yog ua tau rau ib tug noj haus kom siv ntau ntau yam ntawm cabbage, uas yuav cia diversifying cov khoom noj. Cov zaub mov noj zaub qhwv yog:
- tshais : tsuas yog ntsuab cov tshuaj yej;
- pluas su : zaub qhwv thiab zaub ntug hauv paus zaub, uas yuav tsum tau seasoned nrog txiv qaub kua txiv los yog butter, thiab lwm 200 g fillet los yog ntses cov ntses. Es tsis txhob salad, koj yuav noj cabbage kua zaub;
- noj hmo : cabbage zaub xam lav, quail qe thiab unsweet txiv hmab txiv ntoo. Yog tias koj tshaib plab ua ntej koj mus pw, ces koj tuaj yeem haus dej haus kefir.
Noj cov zaub mov rau ib lub lim tiam ntawm buckwheat - rho tawm 10 kg
Buckwheat muaj nyob rau hauv daim ntawv teev cov khoom tseem ceeb, thiab nws tseem noj muaj haus, yog li koj yuav tsis tau raug kev txom nyem los ntawm kev tshaib kev nqhis. Lub ntsiab cai ntawm kev noj haus yog ib qho yooj yim heev thiab rau ib hnub twg koj yuav tsum tau noj ib tug unlimited nqi ntawm porridge thiab ib unsweet txiv hmab txiv ntoo, thiab tseem haus 1 liter ntawm kefir. Tsis tas li ntawd, koj tuaj yeem haus dej tshuaj yej thiab kasfes tsis muaj suab thaj. Kasha yuav tsum tsis txhob yuav boiled, tab sis steamed thaum hmo ntuj, rau uas 1 tbsp. Groats yuav tsum tau poured 2 tbsp. boiling dej. Tsis txhob muab ntsev thiab lwm yam tshuaj ntxiv rau hauv porridge. Porridge muaj peev xwm yuav tov nrog kefir los yog noj nyias.