Protein noj rau 14 hnub yog ib txoj kev zoo kom poob sai sai 7-8 kilograms ntawm ib zaug, thiab tsis txwv koj tus kheej rau ntau qhov khoom. Peb muab koj cov zaub mov qab, uas yuav tsis ua mob rau hauv lub cev, vim kev noj haus tsis cais cov cellulose thiab lwm yam khoom uas ua rau kev noj haus zoo thiab sib haum xeeb. Cov ntawv qhia zaub mov muaj protein ntau rau 14 hnub rau kev ncab yog yooj yim heev - lwm hnub hauv kev txiav txim.
Kev Xaiv 1
- Pluas tshais: ib nrab ntawm lub khob tsev cheese 1.8%.
- Noj tshais ob: 2 lub qe muag muag, cov tshuaj yej.
- Noj su: zaub qhwv cream kua zaub.
- Khoom txom ncauj: ib nrab khob ntawm cov rog tsis muaj rog.
- Noj hmo: nruab nrab ib feem ntawm poultry fillet nyob rau hauv grill.
Kev Xaiv 2
- Noj tshais: omelet ntawm 2 qe.
- Qhov thib ob noj tshais: ib tug zaub xam lav ntawm Peking cabbage nrog soy sauce.
- Noj su: okroshka, steam ntses.
- Khoom txom ncauj: ib nrab ib khob ntawm 1% kefir.
- Noj hmo: ib qho noj zaub xam lav thiab nqaij nyuj.
Kev Xaiv 3
- Noj tshais: ib lub hlis twg ntawm nqaij qaib mis nyuj.
- Qhov thib ob tshais: 1 hau qaub.
- Noj su: ib yam khoom noj nrog kua txob.
- Noj su yav tav su: zaub xam lav zaub xam lav.
- Noj hmo: ib feem ntawm cov nqaij nyuj ci hauv qhov cub.
Kev Xaiv 4
- Noj tshais: oatmeal rau hauv dej.
- Qhov thib ob noj tshais: ib qho ntawm cov nqaij ntses ci, dib.
- Noj su: ib qho noj zaub kua zaub (ua tsis tau qos yaj ywm).
- Cov khoom noj txom ncauj tom qab: zaub tshiab zaub nyias nrog butter.
- Noj hmo: cw los yog squid nrog garnished stew
ntawm cov hlua taum.
Qhov Xaiv 5
- Noj tshais: tshuaj yej nrog ob peb daim cheese.
- Noj tshais ob: 1 txiv kab ntxwv qaub.
- Noj su: pob ntseg los ntawm liab ntses.
- Khoom txom ncauj: ib khob ntawm unsweetened yogurt.
- Noj hmo: ib feem ntawm qaib cov txwv nrog broccoli.
Muaj lwm txoj hau kev - ib cov txiv hmab txiv ntoo thiab khoom noj protein rau 14 hnub. Nws yog qhov tsim nyog rau lovers ntawm Sweet, tab sis vim hais tias ntawm lub siab qab zib cov ntsiab lus nyob rau hauv txiv hmab txiv ntoo, nws tsis yog li ntawd poob poob phaus. Thawj thawj ob peb hnub, qhov kev noj haus yuav hnov qaug zog - haus dej ntau dua (1.5 - 2 liters ib hnub), thiab nws yuav dhau.