Koj puas xav kom poob phaus, tab sis tsis npaj siab yoojyim rau txoj kev tshaib plab? Tej zaum koj yuav nyiam cov zaub mov ntawm cov khoom noj protein! Nws yuav muaj protein ntau kom tsawg thiab txo tsawg ntawm cov carbohydrates. Nws tsis pub leejtwg paub tias nws yog los ntawm carbohydrates tias peb lub cev siv lub zog, thiab thaum lawv tsis muaj, txoj kev faib cov laus cov khw muag khoom noj khoom haus pib khwb khuav. Hauv ob peb lub lis piam rau kev noj haus, koj tuaj yeem poob phaus los ntawm 3-8 kilograms, nyob ntawm koj thawj qhov hnyav.
Daim ntawv qhia tom qab noj zaub mov: nta
Cov khoom noj uas muaj protein ntau rau qhov hnyav tsis qhia ncaj qha rau cov zaub mov, tab sis koj tuaj yeem ua rau koj tus kheej los ntawm daim ntawv teev cov khoom noj muaj. Qhov loj tshaj plaws yog yuav tsum tau siv nws kom raug. Nco ntsoov cov cai nram qab no:
- Nyob rau hauv ib hnub koj yuav tsum tau noj 4-5 zaug hauv feem me me.
- Txog 14:00, koj tuaj yeem them taus me ntsis cov carbohydrates me me (buckwheat porridge, dub ncuav ci, thiab lwm yam).
- Tom qab 14:00, tsuas yog cov zaub uas tsis yog starchy rau ntawm cov zaub mov, uas yog txhua yam, tsuas tshuav qos yaj ywm, pob kws, taum.
- Txiv hmab txiv ntoo tsuas muaj nyob rau yav sawv ntxov: ntawm koj xaiv nws tuaj yeem ua apples, txiv kab ntxwv, tangerines lossis grapefruits.
- Koj cov khoom noj protein yuav tsum muaj roj tsawg - tsis pub tshaj 40-50 gram roj ib hnub (lub tshuab xam phaj no tuaj yeem suav tau los ntawm calorie calculators, uas yooj yim mus nrhiav hauv Internet).
- Nyob rau hauv hnub nws yog ib qhov tsim nyog los haus 2-2,5 liv ntawm kua, i.e. 8-10 iav ntawm dej. Tsis txhob neglect no txoj cai, txwv tsis pub noj zaub mov muaj peev xwm ua rau yus txoj kev noj qab haus huv ntawm koj lub raum!
Cov khoom noj muaj protein ntau rau lub cev tag nrho, thiab yog tias koj muaj cov kab mob ntev, tshwj xeeb tshaj yog cov kab mob nrog rau ob lub raum, nws tsim nyog mus ntsib kws kho mob ua ntej pib xyaum. Los ntawm txoj kev, yog tias koj muaj kev fitness, ces koj yuav tsum paub tias cov lus qhia zaub mov ntawm cov khoom noj khoom haus yog tsim rau cov neeg ncaws pob.
Protein noj: cov zaub mov
Protein (protein) noj zaub mov muaj ntau yam zaub mov txawv, thiab feem ntau yuav tsis zoo, koj yuav tsis hnov mob vim qhov khoom noj no. Kev ntsuas khoom noj khoom haus kwv yees ua ke qhia txog cov khoom noj uas pom zoo rau kev noj pluag tshais, pluas su thiab noj hmo, tiam sis nws muaj peev xwm los hloov, piv txwv, ib txoj kev rau noj su rau lwm tus.
Yog li, xav txog cov zaub mov ntawm cov khoom noj protein rau ib lub lim tiam. Thawj plaub hnub koj yuav tsum tau ua raws li cov ntawv qhia zaub mov, thiab hauv 3 hnub tom ntej koj tuaj yeem xaiv cov ntawv qhia txhua txhua hnub rau koj qhov kev nyiam.
Hnub Ib
- noj tshais - kas fes nrog mis nyuj los yog tshuaj yej uas tsis muaj suab thaj, txhuv nrog squid los yog kua txiv, ib qho nqaij ntawm cov khob cij dub;
- thib ob noj tshais - ib qho kua, tshuaj yej tsis muaj suab thaj;
- noj hmo - zaub zaub xam lav, pob ntseg, kua;
- nruab nrab - thaum sawv ntxov noj - kua, tsis muaj rog dawb yogurt;
- noj hmo - ib feem ntawm tsawg-rog tsev cheese los yog yogurt.
Hnub ob
- noj tshais - kas fes nrog mis nyuj los yog tshuaj yej tsis muaj suab thaj, ib feem ntawm omelet los ntawm cov nqaijrog;
- thib ob noj tshais - ib qho kua, tshuaj yej tsis muaj suab thaj;
- noj hmo - 100 g ntawm boiled veal, garnish ntawm buckwheat;
- nruab nrab - thaum sawv ntxov noj - kua, tsis muaj rog dawb yogurt;
- noj hmo - txiv kab ntxwv qaub thiab ib daim ntawm ci nyob rau hauv qhov cub nqaij qaib.
Hnub Peb
- noj tshais - kas fes nrog mis nyuj los yog tshuaj yej uas tsis muaj suab thaj, tsis muaj rog yogurt, ib qho nqaij ntawm cov khob cij dub;
- thib ob noj tshais - ib qho kua, tshuaj yej tsis muaj suab thaj;
- noj hmo - steamed ntses, zaub garnish tsis muaj qos yaj ywm;
- nruab nrab - thaum sawv ntxov noj - kua, tsis muaj rog dawb yogurt;
- noj hmo - noj nqaij, ci nyob rau hauv qhov cub, cauliflower.
Hnub Plaub
- noj tshais - kas fes lossis tshuaj yej uas tsis muaj suab thaj, txhuv nrog cov ntses ntses, ib daim nplaum dub;
- thib ob noj tshais - ib qho kua, tshuaj yej tsis muaj suab thaj;
- noj su - zaub xam lav cov zaub tshiab, nqaij qaib mis hau;
- nruab nrab - thaum sawv ntxov noj - kua, tsis muaj rog dawb yogurt;
- noj hmo - ib feem ntawm rog tsis pub tsev cheese.
Cov zaub mov ntawm cov khoom noj protein yeej ib txwm muaj me me ntawm garnish thiab ib feem ntawm nqaij, nqaij qaib los yog ntses. Thaum koj qhov kev pom zoo, koj tuaj yeem, los ntawm cov ntawv qhia zaub mov, sau rau koj tus kheej qhov kev xaiv yooj yim rau txhua 2 lub lis piam.