"Kev poob cev, kev qoj ib ce thiab kev noj qab nyob zoo noj ntshav qab zib ntawm txhua yam kev phom sij ," said Osama Hamdi, MD, kws kho mob thawj coj ntawm qhov kev kho mob kev pham mob ntawm Boston clinic, koom tes nrog Harvard Medical School. Dr. Hamdi tau nthuav tawm qhov tseeb ua pov thawj tias cov kws tshwj xeeb ntawm Harvard Lub Tsev Kawm Ntawv Kev Noj Qab Haus Huv tau xaus lus tias kev noj qab haus huv txoj kev noj qab haus huv muaj peev xwm tiv thaiv tau 90% ntawm cov neeg mob hom 2 mob ntshav qab zib. Qhov tseem ceeb tshaj plaws yog siv sijhawm ntev ua ntej tus kws kho mob qhia tias koj muaj teeb meem.
Yuav kom pab tau koj ua li no, peb yuav qhia koj txog plaub lub tswv yim ntawm kev tiv thaiv kab mob ntshav qab zib; ua ntej koj plaub lub lim tiam npaj rau "kho vaj tse loj" thiab qe protein ntau rau poob phaus.
Ntxiv nrog rau qhov tseeb tias cov qe yog qhov zoo ntawm cov protein, lawv muaj niacin, uas ua rau cov concentration, nco thiab lub hlwb muaj nuj nqi. Dr. Hamdiy tau suav nws cov kev ua qe xws li cov neeg mob tsis tas yuav noj cov tshuaj vitamin ntxiv hauv txoj kev poob phaus. Txawm li cas los xij, tsis txhob hnov qab txog kev ntaus kis las! Lawv yuav tsum pom teeb, tab sis, txawm li ntawd los, kom lub cev muaj toned. Qhov zoo tshaj plaws cardio - yoojyim khiav, ua luam dej, "ua kom sov li" gymnastic complexes.
Tam sim no hais txog lwm tus neeg koom tes ntawm "parade": los ntawm cov txiv hmab txiv ntoo koj noj tsis tau txiv tsawb, txiv hmab txiv ntoo, mangoes, hnub tim thiab cov txiv hmab txiv ntoo.
Lub Lis Pooj 1. Peb txav!
Koj lub hom phiaj: Ib nrab ntawm ib teev kev ua si (taug kev, caij tsheb kauj vab, ua luam dej los yog ua si hauv tsev) ntxiv rau kev siv lub cev - nqa tes taw hnyav, hnyav - uas koj nyiam.
Daim ntawv qhia txog thawj lub limtiam
Hmo ntuj:
- 2 hau qwj, ib nrab txiv kab ntxwv (txiv kab ntxwv qaub).
Cov kev xaiv noj su:
- Cov txiv hmab txiv ntoo, tshwj tsis yog txiv tsawb, txiv hmab, txiv nkhaus taw, cov hnub, daim duab. Cov ntau yog unlimited;
- qaib, siav tsis tau tawv nqaij;
- toast, txiv lws suav thiab dawb cheese nrog cov roj tsawg tshaj plaws uas koj tuaj yeem tsuas nrhiav tau.
Cov kev xaiv noj hmo:
- 2 hau qe, txiv kab ntxwv los yog txiv kab ntxwv qaub, lettuce nplooj (uas koj tuaj yeem ntxiv qaj, txiv lws suav, carrots thiab kua txob);
- kib nqaij (tas cov roj tsawg);
- kib cij los yog ntses, lettuce, grapefruit (txiv kab ntxwv);
- boiled zaub (xaiv los ntawm cov nram qab no: zucchini, eggplant, zucchini, taum, carrots, peas ntsuab).
Lub Lim Piam 2. Nqa tswj kev noj mov
Sim ua kom tiav ib nrab ntawm koj lub phaj nrog zaub (tab sis tsis ntxiv butter, ntses los yog mov ci rau lawv). Noj li ib feem plaub ntawm koj li ib txwm noj nqaij. Xuav taum, qe, taum paj hauv koj cov khoom noj.
Tos 20 feeb tom qab noj mov. Qhov no feem ntau txaus rau lub hlwb kom tau ib lub teeb liab ntawm saturation. Thiab tsuas yog tom qab 20 feeb so koj noj tau ib qho ntxiv, yog tias tsim nyog.
Lub lim tiam thib ob
Hmoov tsis zoo ib yam.
Rau su noj, cov kev xaiv tshiab ntxiv ntxiv:
- kib nqaij thiab cucumbers;
- 2 hau qos yaj ywm, cov uas tsis muaj rog tsawg ziab cheese thiab cov zaub ua hau;
- txiv lws suav, kib nqaij, txiv kab ntxwv qaub (txiv kab ntxwv).
Noj hmo:
- Hnub Monday-Wednesday: ob peb lub qe hau, 1 txiv kab ntxwv qaub lossis txiv kab ntxwv;
- Hnub Thursday-Hnub Friday: ob peb lub qe qe;
- Hnub vas Xuv: txiv hmab txiv ntoo nyias (composition: mandarin, txiv kab ntxwv, kua, txiv duaj thiab txiv kab ntxwv);
- Hnub Sunday: ib qho ntawm cov kev xaiv rau pluas su, uas koj xav tau.
Lub Lim Piam 3. Nyob Zoo Fiber!
Tag nrho cov nplej, txiv hmab txiv ntoo, zaub thiab lwm yam khoom noj muaj fiber ntau tiv thaiv koj ntawm cov kab mob ntshav qab zib thaum sau daim plab thiab tib lub sij hawm tsis tshaj lub cev nrog calorie ntau ntau, qeeb qhov nce ntawm ntshav qab zib ntau ntau tom qab koj noj mov, thiab muab kev pab cuam xws li magnesium thiab chromium. Tswv yim rau yav tom ntej: siv ob feem ntawm cov zaub thiab txiv hmab txiv ntoo nrog txhua pluas noj.
Ntawv qhia ntawm lub lim tiam thib peb
- Hnub Monday: thaum twg los tau thiab nyob rau hauv ib qho twg ntawm cov txiv hmab txiv ntoo (cov uas tau sau tseg thaum pib ntawm tsab xov xwm).
- Tuesday: thaum twg los tau thiab hauv ib qho nyiaj tau hau zaub (saib lub lim tiam 1, xaiv noj hmo).
- Hnub Wednesday: thaum twg los tau thiab nyob rau hauv ntau npaum li cas, txiv hmab txiv ntoo thiab zaub siav.
- Hnub Thursday: Khaub noom (ib qho lwm txoj kev yog ntses) thiab khaw zaub qhwv.
- Hnub vas Xuv: nqaij ntshiv (tsuas yog yaj) los yog nqaij qaib.
- Hnub vas xaum: Hnub Monday hauv daim ntawv qhia zaub mov.
- Hnub Sunday: Tuesday cov ntawv qhia zaub mov.
Lub Limtiam 4. Txwv tsis pub nqaij noj
Raws li koj paub, Cov rog sib txawv: "zoo" (poly- thiab monounsaturated) thiab "phem" (saturated thiab trans nqaijrog). Koj lub hom phiaj yog kom txo cov roj muaj roj tsawg tsawg tshaj 7% ntawm tag nrho cov calorie ntau ntau (uas yog li ntawm 14 grams tauj ib hnub thiab tsawg dua 2,000 calorie tsis noj) thiab noj cov "zoo" cov rog hauv nruab nrab.
Tswv yim rau lub neej yav tom ntej, tom qab kawg ntawm kev noj haus: noj cov txiv kab ntxwv ntawm cov pluas noj. Lawv yog lub hauv paus ntawm "zoo" monounsaturated rog. Kev sib xyaw ua ke ntawm ib qho av me me ntawm cov txiv ntseej (tsis ntau tshaj 1/4 khob) nrog rau cov zaub nyoos ntawm cov nqaij nyoos yuav pab kom koj txaus siab rau kev tshaib plab thiab muaj kev nyab xeeb.
Daim ntawv qhia plaub lim piam
Ib txheej ntawm cov khoom yog muab rau tag nrho ib hnub. Koj tuaj yeem noj thaum twg los tau, tab sis qhov tsis txaus siab thiab ntau ntau yuav hloov tsis tau.
Hnub Monday:
- 4 lub ncuav ntawm nqaij npuas los yog nqaij hau (lossis 1/4 ntawm boiled nqaij qaib);
- 3 txiv lws suav thiab 4 cucumbers;
- ib tug ua tau ntawm tuna tsis muaj roj los yog boiled ntses (200 g);
- 1 ci ntsa iab;
- txiv kab ntxwv qaub (txiv kab ntxwv).
Tuesday:
- 2 pieces ntawm kib nqaij (qhov ceeb thawj - tsis ntau tshaj 1/5 kg);
- 3 txiv lws suav thiab 4 cucumbers;
- 1 ci ntsa iab;
- 1 pear (kev xaiv: kua, txiv kab ntxwv, daim ntawm watermelon los yog melon).
Hnub Wednesday:
- 1 tbsp. l. tsev cheese los yog ob lub ncuav ntawm dawb cheese nrog cov roj tsawg;
- boiled zaub (200 g);
- 2 txiv lws suav thiab 2 cucumbers;
- 1 ci ntsa iab;
- txiv kab ntxwv qaub (txiv kab ntxwv).
Hnub plaub:
- ib nrab kib los yog boiled nqaij qaib;
- 2 txiv lws suav thiab 2 cucumbers;
- 1 ci ntsa iab;
- txiv kab ntxwv qaub (txiv kab ntxwv).
Hnub Tsib:
- ib khub ntawm cov qe hau;
- 3 txiv lws suav thiab ib pawg ntawm lettuce nplooj;
- txiv kab ntxwv qaub (txiv kab ntxwv).
Hnub vas xaum:
- 2 hau mis nyuj khov mis;
- brynza (125 g) los yog 1/8 kg ntawm tsev cheese;
- 1 ci ntsa iab;
- 2 txiv lws suav, 2 qos thiab yogurt;
- txiv kab ntxwv qaub (txiv kab ntxwv).
Hnub Xya:
- 1 tbsp. l. tsev cheese;
- 1 lub tsev txhab nyiaj (nco ntsoov xaiv qhov tsis muaj roj);
- 2 txiv lws suav thiab 2 cucumbers;
- boiled zaub (200 g);
- 1 ci ntsa iab;
- 1 txiv kab ntxwv qaub lossis txiv kab ntxwv.