Noj qab haus huv, Noj
Bases ntawm cov khoom noj kom rau poob menus, noj haus tswv yim thiab xyuas
Cia li tau zoo, tab sis mus coj rov qab lub Desired qhov ceeb thawj yog ntau npaum li cas yooj yim. Zoo siab heev hnub caiv nrog tshaj kev cai tib si, haus dej cawv thiab si cov dej qab zib, kev txom khoom noj txom ncauj thiab cov zaub mov txias rau cov mus dhia, tus kam rau noj tshais, raws li nws "reflected phem heev rau lub cev," thiab ntau lwm yam uas zoo sib xws tej yam teeb meem yog vim li cas hais tias cov teev qhia 5-10, thiab ces thiab 20-30 kilos ntau tshaj koj xav tau.
Niaj hnub no, tej zaum, txawm ib tug me nyuam yuav qhia rau koj tias poob yog tsuas tsim nyog los ua raws li cov khoom noj kom, mus kaws ib co khoom - thiab ces lub neej yuav ua yooj yim nyob rau hauv lub literal siab. Tab sis li cas yog meant by kab lus no? Thiab dab tsi yog cov qauv rau kev khoom noj kom zoo rau poob ? Nws yog lub sij hawm mus nrhiav cov lus teb rau lawv cov lus nug ntau ntawm cov poj niam thiab cov txiv neej!
Khoom noj kom zoo - yuav ua li cas yog nws?
Nyob rau hauv luv luv, nws yog lub hauv paus ntawm txoj kev ua neej, nyob rau hauv uas nyob tsis tau tsuas yog phaus, tiam sis kuj lub cev thiab txawm psycho-lub siab lub ntsws lub xeev. Noj yog ib tug muaj sia kev xav tau, yuav siv sij hawm thawj kauj ruam, thiab los ntawm nws twb "ua" tag nrho lwm yam tib neeg lub siab nyiam (qhov no yuav qhia lub hom "pyramid ntawm xav tau kev pab" American psychologist Abraham Maslow). Khoom noj khoom haus - ib tug kho rau tag nrho cov kab mob. Tab sis nyob rau hauv tsis ntev los no xyoo, hmoov tsis, nws tau ua ib tug cult.
Healthy zaub mov implies qhov tsawg ntawm cov Plab zom mov thiab tshuaj uas yuav tsum tau mus rau replenish noj zog, kev tswj ntawm tag nrho cov tshuab ntawm tib neeg lub cev, kev ncaj ncees thiab kev tsim kho fabrics.
Lub ntsiab ntsiab cai ntawm kev noj haus zoo
Ua ntej yuav nkag mus kawm rau hauv ib tug tshiab, noj qab nyob zoo lub neej koj yuav tau tshawb qhov teeb meem no nyob rau hauv ntau yam. Yog hais tias koj txais tag nrho cov nuances uas yuav tsis tau yooj yim rau to taub yuav ua li cas cov zaub mov nyob rau hauv lawv lub neej txhua hnub. Yog li ntawd, tsim kev noj haus kom zoo rau poob:
- Ib tug ntau yam, kuas, fractional ntawv qhia zaub mov. Firstly, xws li ib tug khoom noj yog tsis nkees, thiab tib ob, nws yog ib tug guarantee hais tias lub cev tau txais txhua hnub tag nrho cov tsim nyog cov ntaub ntawv uas rau nws. Koj yuav tsum noj me me feem, kom lub ntsiab zaub mov noj thiab muab 2-3 ntxiv (khoom noj txom ncauj).
- Cov khoom. Rau heev cia, lawv poob yuav luag tag nrho cov pab zog, li ntawd, nws yog ib qho zoo mus yuav khoom noj txhua txhua hnub.
- Daim ntawv teev cov cov kev cai ntawm khoom noj kom zoo rau poob tsis tau ua ib ke tsis tshiab txiv hmab txiv ntoo thiab zaub. Vim cov ntsiab lus ntawm fiber, nws pab metabolic dab thiab zoo muaj kev cuam tshuam cov hnyuv system. Thiab vitamins thiab ntsiab tsim nyog rau cov assimilation ntawm cov zaub mov thiab ntxiv dag zog rau lub cev tiv thaiv.
- Yuav kom saib xyuas cov compatibility ntawm cov khoom. Ib txhia ntawm lawv muaj peev xwm yuav siv tau ua ke, raws li nws ua rau yus mus rau tsim ntawm ib tug loj npaum li cas ntawm toxins nyob rau hauv lub cev.
- Hloov raws caij nyoog zaub mov. Nyob rau hauv lub caij ntuj sov ib tug loj ib feem ntawm cov khoom noj yuav tsum muaj xws li ntawm cov khoom noj uas cog hauv paus chiv keeb, thiab nyob rau hauv lub caij ntuj no nws yog tsim nyog los muaj xws li cov khoom fat- thiab protein-muaj.
- Kawm tau li cas los xam yuav tsum tau txhua hnub calorie ntau ntau. Tsis txaus nyob rau hauv no os feem ntau ua rau cov tshaj centimeters nyob rau hauv lub duav.
Muab cov kua nyob rau hauv kev noj haus
Dej plays ib tug luag hauj lwm loj nyob rau hauv tus tib neeg lub zaub mov noj. Bases kev noj haus noj cov zaub mov muaj xws li ib tug txaus tus nqi ntawm cov kua noj, namely - 1.5 liter ib hmo. Nws yog ntshaw kom coj mus rau hauv tus account xwb tiaj dej.
Nyob rau hauv dav dav, lub saib hais tias, seb puas tau ua tshuaj yej thiab kas fes nrog tib kua uas tsim nyog rau cov txiv neej, sib nrug deb heev. Ib txhia hais tias qhov no li cov hoob kawm raug tso tawm raws li thaum ntxov raws li lub Kwvyees li xyoo 1990, thaum muaj twb ntim hauv hwj dej, thiab nws yuav tsum tau sov ua licas thab muag khoom. Nyob rau lwm cov tes, xws dej haus li kas fes thiab tshuaj yej (thiab cov thawj ntawm lawv yuav tsum tsis txhob txawm nkag mus rau lub "noj qab nyob zoo" noj cov zaub mov) leeb kua ntsoos ntsoos txheej txheem los ntawm lub cev, thiab yog li ntawd tsis muaj leej twg ntawm lub tshuab yog tsis tau nws yuav tsum tau ua kom kev lag luam ntawm cov dej . Txawm li cas los, nws yog ib qhov zoo tshaj plaws los lo rau txoj hauj lwm uas cov tshuaj yej - qhov no yog ib tug ntxiv haus, thiab ib tug yooj yim cov kua - cov tub ntxhais.
Haus dej thaum twg los tau lub sij hawm nws xav. Tus thawj iav yog pom zoo kom haus dej haus tam sim ntawd tom qab pw tsaug zog, nyob rau ib qho kev npliag plab.
Bases ntawm cov khoom noj kom rau poob nyob rau hauv lub schemes
Rau hnub tim, tsim ib tug ntau ntawm systems, muaj yog ib tug loj tus naj npawb ntawm cov tswv yim los ntawm cov kws txawj thiab tus neeg tsuas xav tau kev pab rau xaiv cov kev xaiv uas zoo tshaj plaws suits nws txoj kev ua neej. Xav txog ib tug ob peb kev noj haus schemes yuav ua rau nws yooj yim rau to taub yuav ua li cas cia li mus.
Scheme № 1.
noj mov | ntawv qhia zaub mov |
noj tshais |
|
nosh |
|
noj su |
|
nosh | Tshiab zom carrots nrog koj niam. |
noj hmo |
|
Scheme № 2.
hnub ntawm lub limtiam | noj tshais | noj su | noj hmo |
Monday | Tsev cheese casserole nrog raisins. | Rice kua zaub nrog ntsuab taum mog thiab squid. | Zaub stew. |
Tuesday | Millet porridge nrog Lee cheese. | Cub roasted zaub nrog nqaij. | Qaib mis nyob rau hauv Suav nrog boiled mov. |
Wednesday | Omelet nrog zaub. | Casserole nrog buckwheat thiab ntses. | Fishcakes. |
Thursday | Oatmeal nrog ceev thiab txiv hmab txiv ntoo. | Zaub kua zaub nrog nqaij qaib. | Cov khoom ua si qe taub. |
Friday | Cheesecakes. | Ntses pudding. | Grilled salmon. |
Nyob rau hauv rooj 2 tsis tau piav txog № khoom noj txom ncauj zaub mov tsis muaj xws li txawm teas. Qhov no tsis txhais hais tias lawv yuav tsum tsis txhob yuav. Rau snacking zoo meej teeb khoom noj khoom haus: txiv hmab txiv ntoo, cov zaub thiab xam lav ntawm lawv, mis nyuj cov dej qab zib, noj cov zaub mov ncuav qab zib. Hais txog cov tshuaj yej thiab dej dawb yog tseem ceeb heev tsis nco qab txog.
Qhov thib peb lub tswvyim - qhov no tsis yog cov ntawv qhia zaub mov, thiab tsuas yog system nyob rau hauv uas xa tuaj nrog cov qauv rau kev khoom noj kom zoo rau poob phaus.
noj mov | lub sij hawm | dej haus | khoom |
thawj | 8:00 | - | Nws yog pom zoo kom haus carbohydrate zaub mov nyob rau hauv ib tug npaum li ntawm 150 g Nws yuav ua tau buckwheat, mov, semolina, pob kws los yog barley porridge. Tej zaum yuav ua kom tiav nrog kev noj tshais hau qe thiab ib co zaub / txiv hmab txiv ntoo. |
thib ob | 9: 00-9: 30 | Nws yog tsim nyog los haus dej haus tshuaj yej, kas fes los yog kua txiv nyob rau hauv ib tug npaum li ntawm tsis ntau tshaj li 500 ml. | - |
peb | 11:00 | - | Hau qe thiab cereal (150 g) |
plaub | 12: 00-12: 30 | Dej, kas fes, tshuaj yej los yog kua txiv (500 ml). | - |
thib tsib | 14:00 | Dej los sis tshuaj yej (500 mL). | Nceb, zaub los yog nyias ib tug (200 g), uas tsis muaj roj nqaij los yog ntses / nqaij ntses nyoo (100 g). |
thib rau | 17:00 | Tshuaj yej los yog kua txiv (0.5 L). | Ib yam li nyob rau hauv lub 2 teev: carbohydrate (200 g) thiab protein (100 g) ntawm cov khoom noj. |
xya | 20:30 | 200 ml ntawm yogurt, mis nyuj los yog qaub mis nyuj. | 100 g ntawm cheese los yog lwm protein. |
Calorie cov ntsiab lus ntawm no noj cov zaub mov yog hais txog 1300 kcal.
Nutritionists xav tias cov khoom noj uas muaj cov khoom noj kom?
Muaj coob tus neeg muab tshais rau yog vim li cas hais tias vim nws, nyob rau hauv lawv lub tswv yim, yuav ua tau stout. Qhov no kev tshawb xav yuav tsum tau muab pov tseg tawm ntawm nws lub taub hau, vim nws yog tus tseem ceeb tshaj plaws noj mov thaum lub sij hawm ib hnub, thiab tsis tau yuav tau tsim ntawm cov khoom noj kom rau poob tsis muaj nws. Nutritionists pom zoo:
- Nco ntsoov noj tshais carbohydrate zaub mov.
- Tsis nruj me ntsis txwv qhov tsawg ntawm cov zaub mov, txawm lub qab zib yuav tsis tau muab mus ib txhis.
- Yuav kom diversify lub tshuab raj, li ntawd nws yog zoo-kuas, noj thiab tsis tau bored.
- Tsis txhob tshaib plab - yog ntxhov siab rau lub cev.
- Muaj xws li nyob rau hauv cov zaub mov rau txiv hmab txiv ntoo thiab zaub.
- Noj cov khoom uas txiv hmab txiv ntoo citrus thiab txiv puv luj, raws li lawv muaj peev xwm hlawv roj.
- Muab ib yam nkaus thiab kib, qab ntsev, fatty thiab smoked zaub mov.
- Tsis txhob hnov qab mus haus dej haus dej ntshiab xwb.
Bases ntawm cov khoom noj kom rau poob: cov zaub mov
Cov lus no qhia tau hais tias yog dab tsi yuav ua tau zaub mov noj txhua hnub.
noj mov | xaiv 1 | xaiv 2 | xaiv 3 | kev xaiv 4 | kev xaiv 5 |
noj tshais | Yoghurt drenched cereal, txiv hmab txiv ntoo thiab kas fes / tshuaj yej. | Rice porridge nrog qhuav txiv hmab txiv ntoo thiab cov tshuaj yej ntsuab. | Buckwheat porridge nrog zaub nyias thiab tshuaj yej. | Oatmeal nrog ci Kua thiab tshuaj yej / kas fes. | Cheese casserole thiab ci nrog butter, kua txiv los sis cov tshuaj yej ntsuab. |
noj su | Kua Mis Nyeem Qaub thiab walnuts. | Txiv tsawb thiab yogurt. | Broth lub duav thiab tsev cheese. | Kua thiab yogurt. | Txiv tsawb thiab yogurt. |
noj su | Ntses kua zaub, steamed zaub, boiled nqaij qaib mis, txiv hmab txiv ntoo compote. | Zaub kua zaub, stew, mashed qos yaj ywm, kua txiv, zaub nyias. | Brown mov, kua zaub, cereals, ci ntses, nyias. | Kua zaub, buckwheat porridge, nqaij qaib cutlet, stewed txiv hmab txiv ntoo. | Zaub pob kua zaub, ntses ncuav mog qab zib, mashed qos yaj ywm, kua txiv. |
yav tav su noj khoom txom ncauj | Kua Mis Nyeem Qaub los yog tsev cheese. | Toast nrog cocoa hwv. | Kua Mis Nyeem Qaub nrog figs, los yog qhuav apricots. | Txiv hmab txiv ntoo nyias thiab crackers. | Dried txiv hmab txiv ntoo thiab neeg rau, thiab yogurt. |
noj hmo | Zaub zaub xam lav nrog ntses, grilled, yogurt. | Zaub stew nrog ntses thiab bran mov, tshuaj yej. | Qaib fillet nrog vinaigrette, ntsuab tshuaj yej. | Zaub stew thiab Ham, tshuaj yej. | Steak nrog zaub nyias thiab ntsuab tshuaj yej. |
Cov kev ua noj ua haus thiab nws lub luag hauj lwm nyob rau hauv kev noj haus
Lub ntsiab mov kev cai rau poob phaus, cov zaub mov uas twb tau piav saum toj no, kuj muaj xws li thiab tshwj xeeb ua noj ua haus hom kev kawm. Yog li ntawd, nws yog zoo dua mus nrauj zoo rau kev siv ntawm cov lauj kaub rau hauv tag nrho vim hais tias ncuav zaub mov tsis zoo rau lub plab thiab lub siab. Zoo meej pab nyob rau hauv cov kev npaj yuav multivarka, steamer, aero hniav nyiaj hniav kub lauj kaub thiab yooj yim. Cov khoom yuav tsum ci nyob rau hauv qhov cub.
xaus
Nco ntsoov cov qauv rau kev khoom noj kom zoo rau poob cov poj niam yog yooj yim, tab sis cov tom qab txoj kev hloov mus rau ib tug noj qab nyob zoo ntawv qhia zaub mov yuav tsum muaj sai sai no, thiab nws yuav pom tsis tau tsuas yog nyob rau hauv daim duab, tab sis kuj rau kev noj qab haus huv.
Lub chaw ua hauj lwm ntawm lub hnyuv system plays ib tug tseem ceeb heev luag hauj lwm rau lub tag nrho lub cev, txawm tias muaj coob tus neeg paub thiab tsis paub. Mas nws muaj feem xyuam rau lub hwj chim ntawm kev tiv thaiv, vim hais tias tus tiv thaiv hlwb tshwm sim nyob rau hauv no hloov khoom nruab nrog. Noj cov khoom uas zoo - nws txhais tau hais yuav noj qab nyob zoo sab hauv thiab tawm!
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