Nqaij noj ceev tshaj plaws rau kev noj qab nyob zoo hauv tsev

Kev hnyav tshaj qhov qub yog ib qho teeb meem ntawm cov neeg niaj hnub no, uas yog los ntawm kev siv cov zaub mov muaj teeb meem thiab txoj kev tsis zoo ntawm lub neej. Muaj ntau ntau hom kev kawm sib txawv rau kev kho cov duab , muab qhov tshwm sim rau hnub ntawd.

Cov khoom noj tau zoo tshaj plaws rau cov laub poob sai

Ua ntej ntawm qhov kev tshwm sim tseem ceeb, uas koj xav saib qhov zoo, ces koj tuaj yeem npaj hom kev noj haus zoo dua rau lub cev poob sai sai nrog nws cov nta thiab cov cai. Nws yog ib qho tseem ceeb uas yuav tau xaiv ib qho kev siv nyiaj kom poob phaus thiab tsis ua mob rau lub cev. Txhawm rau khaws cov ntsiab lus, nws zoo dua yog ua raws li cov khoom noj kom zoo tom qab.

Nqaij noj cov zaub mov kom ceev ceev

Buckwheat yog ib qho tseem ceeb rau cov neeg uas xav kho cov duab uas tsis muaj kev cuam tshuam rau lawv txoj kev noj qab haus huv. Qhov zoo tshaj plaws kev noj haus rau cov poob sai sai no tsis yog xwb buckwheat, tab sis kuj kefir. Muaj ob peb txoj cai uas yuav tsum tau xav txog:

1. Txhawm rau kom tau nyiaj ntau, nws pom zoo kom porridge thaum tsaus ntuj, es tsis ua noj. Muab cia ntsev, roj thiab lwm yam khoom siv ntxiv.
2. Ua zoo rau cov ntawv qhia zaub mov tsis tshaj 10 hnub, vim tias koj tuaj yeem ua rau koj tus mob.
3. Nws yog qhov zoo tshaj plaws los xaiv kefir 2.5-5% rog.

   Noj tshais	Khoom txom ncauj	Noj su	Noj hmo
   Hnub Nres 1-4	50 grams porridge thiab 250 g ntawm kefir	250 g ntawm yogurt	60 g porridge thiab 250 grams yogurt	zoo li tshais
   Hnub # 5 thiab 6	50 grams ntawm porridge thiab tshuaj yej	250 g yogurt	100 g ntawm porridge thiab 250 g ntawm kefir	raws li nyob rau hauv thaum ntxov hnub
   Hnub # 7	200 g porridge thiab 1 liter kefir

Kev noj zaub mov ntawm cov khoom noj tau sai thiab zoo

Yog tias koj npaj lub hom phiaj - muab ob peb phaus pov tseg, ces kev noj haus yuav tsum muaj zaub. Qhov kev noj haus zoo tshaj plaws rau kev hnyav hnyav tuaj yeem kav lub hli thiab nws raug nquahu kom siv nws thaum lub caij ntuj sov, thaum muaj ntau hom zaub. Qhov niaj hnub niaj hnub ntawm zaub yog ib tug siab tshaj plaws ntawm 1.5 kg. Cov ntawv qhia zoo li no:

1. Hnub Monday : zaub kua zaub, 200 ml low-fat kefir, txiv hmab txiv ntoo thiab tshuaj yej.
2. Tuesday : kua zaub los ntawm zaub, ib tug boiled qos nrog 1 teaspoon ntawm tsawg-rog sauce, zaub thiab tshuaj yej.
3. Hnub Wednesday : Hnub Monday hauv daim ntawv qhia zaub mov.
4. Hnub Thursday : zaub kua zaub, 5 tsawb thiab 1.5 liv ntawm cov mis nyuj.
5. Hnub vas Xuv : zaub kua zaub, 5 txiv lws suav, ntses nqaij ntses los yog fillets, 250 ml yogurt thiab tshuaj yej.
6. Hnub vas Xuv : cov ntawv qhia zoo tib yam rau hnub Friday.
7. Hnub Sunday : zaub kua zaub, txiv hmab txiv ntoo, zaub, 1 o'clock txaj ntawm cov rog uas muaj roj tsawg, 250 ml yogurt thiab tshuaj yej.

Protein diets kom ceev ceev cov khoom nyias

Cov neeg uas xav hnov ​​qab txog cov phaus ntxiv yuav tsum tsis txhob siv cov teeb meem carbohydrates. Qhov yoojyim tshaj plaws rau kev noj sijhawm sai sai yog ib lub lim tiam thiab cia koj pov rau plaub kilograms. Qhov tsawg kawg nkaus txhua hnub calorific nqi yog 1200 kcal. Nws tseem ceeb heev kom tsis txhob hnov ​​qab txog dej, haus 1.5 litres dej. Sample menu:

1. Noj tshais : toast, ob peb spoons ntawm tsev cheese 5% thiab 0.5 tbsp. kefir 5%.
2. Khoom txom ncauj : cov txiv hmab txiv ntoo unsweet.
3. Noj su : taum kua zaub, 100 g fillets, zaub zaub xam lav thiab tshuaj yej.
4. Khoom txom ncauj : ob peb ceev thiab txiv kab ntxwv.
5. Noj hmo : 0.5 tbsp. oatmeal porridge, hard boiled qe thiab ntsuab tshuaj yej.
6. Ua ntej yuav mus pw : 150 ml ntawm tsawg rog.

Taum noj zaub mov kom ceev ceev

Taum cov khoom yog cov khoom lag luam zoo heev ntawm cov protein zaub, pab tsis nco txog kev tshaib kev nqhis ntev, ua kom lub cev tsis muaj zog. Los ntawm kev noj haus nws yog pom zoo kom tsis txhob qab zib, kib, ci, smoked thiab salted. Kev nthuav qhia kev noj haus kom ceev ceev yog qhov pom zoo kom siv dawb taum ntau. Koj yuav tsum tau lo rau nws rau xya hnub. Nyob rau hauv lub neej yav tom ntej, nws yog qhov zoo uas tawm hauv koj cov zaub mov tais diav uas muaj taum. Nws yog ib qho tseem ceeb rau haus dej kom ntau kom tsis txhob cem quav.

Noj hnub qub kom ceev ceev

Muaj ntau tus poj niam, saib cov tub ntxhais hluas, cov neeg hu nkauj thiab cov qauv, nyiam lawv qhov muag, npau suav ntawm kev ua cov neeg qub. Kev noj zaub mov tshaj plaws, siv los ntawm cov hnub qub nyob rau hauv pem hauv ntej ntawm lub luag haujlwm. Yuav kom tiv nrog lub shortcomings ntawm daim duab, tshem tawm ntawm koj cov zaub mov rog, qab zib, salted thiab spices. Kev noj haus kom ceev ceev nyias hauv tsev muaj qee yam ntawm cov cai:

1. Lub hauv paus ntawm kev noj haus yog cov khoom muaj protein ntau, uas tsis yog rog.
2. Qhov yuav tsum tau noj txhua txhua hnub ntawm cov dej yog 1.5 liv.
3. Cov zaub mov yog nruj thiab tsis tuaj yeem tiv thaiv tag nrho ntawm nws, tab sis cov nyhuv yog tsim nyog nws, vim hais tias rau 14 hnub koj tuaj yeem pov tawm tawm yam tsawg ntawm 5 kg.
4. Rau cov lus teev tseg nws yuav tsum tau tag nrho kom tsis txhob noj pluas tshais.
5. Cov ntawv qhia zaub mov raug rov qab ob zaug.

Zaub noj cov zaub mov noj ceev kom loj hlob

Txiv kab ntxwv lub paus yog qab thiab tseem ceeb, yog li ntawd nws yuav tsum tau muaj nyob rau hauv cov zaub mov slimming. Yoojyim kev noj haus rau slimming plab thiab ob sab yuav tsum tau cai rau peb hnub rau muab pov tawm 2-3 kg. Qhov zoo ntawm qhov khoom noj khoom haus no yog qhov uas koj tuaj yeem noj zaub ntau yam li koj xav tau, tab sis lwm cov khoom noj raug txwv. Tsis txhob hnov ​​qab haus dej, thiab txhua txhua hnub yog 1.5 liters.

Los ntawm hauv paus qoob loo koj muaj peev xwm ua rau kua txiv thiab zaub nyoos, uas yuav tau sau nrog txiv qaub kua txiv. Koj tuaj yeem haus dej tshuaj yej tsis muaj suab thaj thiab dej. Nws yuav tsum tau noj 6 zaus ib hnub, ces yuav tsis tshaib plab. Kev noj zaub mov tshaj plaws rau carrots yog txwv rau cov teeb meem nrog kev zom, lub plawv thiab cov hlab ntsha, cov kab mob ntev thiab muaj menyuam hauv plab. Nrog kev txuag los ntawm kev poob ceeb thawj yuav tsum muab pov tseg.

Cov tshuaj noj kom ceev ceev

Rau lub khoom noj khoom haus system, xaiv cov tub ntxhais hluas zucchini thiab zoo dua zucchini. Ib qho pheej yig noj zaub mov kom ceev nrawm yuav tsum noj cov zaub nrog nrog tev, vim tias nws muaj concentrated ntau dua. Koj tuaj yeem xam nrog lwm cov zaub thiab cov roj tsawg protein ntau hauv cov zaub mov. Piv txwv zaub mov:

1. Noj tshais : 250 grams ntawm zaub (zucchini, carrots thiab dos) kom muab tso, ib daim ntawm rye qhob cij thiab tshuaj yej.
2. Khoom txom ncauj : ntsuab kua thiab 1 tbsp. kefir.
3. Noj su : 300 g ntawm zucchini los ntawm courgettes, 200 g ntawm fillets thiab tshuaj yej.
4. Khoom txom ncauj : ib qho khoom noj khoom haus thiab kua txiv hmab txiv ntoo los ntawm txiv apples.
5. Noj hmo : ob peb khoom uas muaj cov cheese muag thiab zaub zucchini thiab tshuaj yej.