Lub plab kev noj haus yog hais txog cov qeb ntawm huab, tab sis cov zaub mov zoo heev. Thiab nws lub npe twb qhia tias koj yuav luag tshaib plab. Txoj kev noj haus yuav ntev li 10 hnub, thaum lub sij hawm uas koj tuaj yeem poob 10 los yog 15 kilograms.
Txoj kev hnyav hnyav no hnyav yuav raug cais tawm ntawm kev noj haus ntawm txhua yam khoom noj uas muaj carbohydrates:
- mov ci;
- mis nyuj;
- porridge;
- tej khoom qab zib;
- haus luam yeeb;
- txiv hmab txiv ntoo;
- cawv;
- pob kws;
- taum, thiab lwm yam.
Koj tuaj yeem noj nqaij ntses, zaub, qe, ib co txiv hmab txiv ntoo, kefir, nqaij qaib mis thiab nqaij nyug. Cov khoom noj no yuav tsum tau noj nyob rau hauv qhov tsawg kawg nkaus yam tsis muaj suab thaj, ntsev thiab tsuas yog rhaub.
Nws raug nquahu kom haus cov dej dawb los yog cov tshuaj ntawm cov tshuaj ntsuab. Ib hnub dhau ib hnub, koj yuav tsum tau haus dej kom txog li 3-4 litres kua, yog li koj lub plab yuav raug ntxuav, thiab yog tias koj raug kev txom nyem, koj yuav nco qab txog lawv tas mus li.
Cov zaub mov noj tau 10 hnub
1 hnub:
- ib lub hau qej;
- boiled qos yaj ywm - 1 piece;
- ib khob ntawm kefir.
Hnub 2:
- 300 g ntawm boiled nqaij qaib mis;
- 300 g ntawm zaub.
Hnub 3:
- 200 g ntawm boiled noj ntses;
- ib lub qe.
Hnub 4:
- 300 g ntawm boiled nyuj;
- 400 grams zaub zaub nyias, seasoned nrog ib tug teaspoon ntawm cov roj zaub;
- 300 g ntawm txiv hmab txiv ntoo, tshwj tsis yog txiv tsawb.
Hnub 5:
- boiled qos yaj ywm - 2 pieces;
- ib lub qe;
- ib nrab ib khob ntawm kefir.
Hnub 6:
- 300 g boiled lean ntses los yog nqaij qaib mis;
- 300 grams spinach thiab dib zaub xam lav.
Hnub 7 rov qab muab cov zaub mov ntawm thib ob, yim hnub - cov zaub mov ntawm plaub, hnub cuaj - cov zaub mov ntawm lub thib rau, thiab hnub kaum yuav tsum tau noj ib kefir, thiab koj siv tsis tau ntau dua li 1 liter.
Tawm ntawm ib txoj kev noj haus
Kev noj haus no yog ib qho nyuaj rau kev zam, tiam sis los ntawm 9-10 hnub lub cev pib tau siv rau kev noj haus, yog li koj tsis tuaj yeem khiav mus rau qab zib los yog roj tom qab qhov kawg ntawm kev noj haus. Lwm ob lub lis piam yuav tsum tau noj mov me ntsis, maj mam qhia rau hauv koj lub tshuab raj cov khoom koj paub. Yog li, koj yuav kho thiab txuag lub txiaj ntsig, thiab koj lub cev yuav tsis muaj kev nyuab siab .