Fais fab 4 lub hlis qub tus me nyuam: regime noj cov zaub mov, khoom noj

Fais fab 4-lub hlis-laus tus me nyuam yuav tsum tau monotonous, tab sis pab tau. Qhov tseeb yog tias nyob rau hauv no muaj hnub nyoog cov me nyuam mos lub plab tsis tau ua loj tagnrho ntawm hnyav carbohydrates, tab sis, nrog lactose copes yooj yim. Cuaj kaum, nws yog tsim nyog xav tias lub expansion ntawm kev noj haus ntawm tus me nyuam mos.

Noj cov zaub mov nyob rau hauv 4 lub hlis

Thawj kauj ruam yog los paub txog thiab tsim ib qho niaj hnub ua. Thaum 6,30 nyob rau hauv thaum sawv ntxov yog pom zoo rau cov thawj lub sij hawm mus pub rau cov me nyuam (thaum ntxov noj tshais). Mus txog 8.00 tus me nyuam yuav tsum tau tsaug zog. Ces rau 2 teev, tus me nyuam xav tau kev pab mus pw tsaug zog. Sawv ntxov npau suav - lub feem ntau muaj zog thiab noj qab nyob zoo, tom qab ib hmo.

Thaum 10:30 los lub thib ob pub mis. Ces ib nrab ib teev ntawm waking, uas yuav xaus nrog ib lub teeb zaws. Nruab Hnub pw tsaug zog pib nrog ib tug 12.30. Thaum lub sij hawm no, nws yog pom zoo kom mus taug kev, yog li ntawd tus me nyuam yuav pw tsaug zog nyob rau hauv lub tshiab huab cua. Qhov no yog heev pab tau rau cov pa system thiab lub hlwb kev ua si ntawm tus me nyuam. Peb noj yuav tsum muab qhov chaw los ze zog mus 14,30. Mam li rov thaum lub sij hawm wakefulness thiab pw tsaug zog. Hmo tus me nyuam tej zaum yuav nyob rau ntawm lub 18.00 los yog nyob rau 18.30 (ntawm qhov kev thov ntawm tus me nyuam). Thaum lub sij hawm hmo ntuj waking nws yog pom zoo kom da dej rau tus me nyuam thiab ua gymnastic ce ntxiv dag zog rau npag system. Xeem noj pib los ze zog mus 22,30. Tom qab nws yuav tsum tau pw rau ntawm tus me nyuam lub hmo ntuj pw tsaug zog.

Nws yog ib qho tseem ceeb nyob rau ntawm no theem los tsim kom tau xws li ib tug khoom noj 4-lub hlis-laus tus me nyuam. Cov Team sib ntawm pub mov noj yuav tsum yog los ntawm 3.5 mus rau 4 teev.

Noj cov zaub mov nyob rau hauv 4 lub hlis

Los ntawm 17-18 lub lis piam ntawm lub neej tus me nyuam yuav tsum maj mam tsiv mus nyob rau 5 noj mov ib hnub pub mis. Nyob rau hauv no noj cov zaub mov 4-lub hlis-laus tus me nyuam yuav tsum tau txhab, ntxiv rau nws cov tshiab vitamin khoom. Hmo ntuj tus me nyuam yuav tsum tau noj 1/6 ntawm qhov nyhav. Ib qho yog sib npaug zos rau txog 180 g Tus thawj cov khoom, uas yog tso cai rau sau lub hwj chim 4-lub hlis-laus tus me nyuam, yog zaub cob pob. Qhov no zaub yog nplua nuj nyob rau hauv cov vitamins thiab ib txoj lw ntsiab, qhov tseem ceeb rau kev tiv thaiv. Nyob rau hauv qhov tseeb, nyob rau hauv thawj zaug rau theem ntawm expansion ntawm tus me nyuam mos noj cov zaub mov daws yuav luag tag nrho cov zaub, tshwj tsis yog qos yaj ywm, carrots thiab beets.

Cov me nyuam uas yog pub niam mis yog yooj yim los mus zam lub taw qhia ntawm cov khoom tshiab. Yog li ntawd, lawv muaj los ntawm lub kawg ntawm lub 4 hlis yog tso cai rau muab ib dia kua kua txiv. Thaum muaj hnub nyoog, niam cov kua mis (sib tov) yuav tsum yog tus tseem ceeb qhov chaw ntawm mov. Tag nrho lwm yam khoom - ntxiv.

kom lure

Fais fab 4-lub hlis-laus tus me nyuam yuav tsum nplua nuj tsis tau tsuas yog nyob rau hauv carbohydrates thiab protein, tab sis zaub rog. Thaum muaj hnub nyoog, cov me nyuam yog lub hauv paus ntawm ib tug noj qab nyob zoo lub cev. Uas yog vim li cas nws yog li ntawd ib qho tseem ceeb mus rau lub 4 hlis maj qhia khoom noj tshiab rau cov khoom noj.

Tej kua nyob rau ntawm no muaj hnub nyoog yog tsis pom zoo, vim hais tias nyob rau hauv feem ntau lawv entail kev tsis haum tshuaj thiab mob tu-sauv. Ib tug zoo xws li cov mov ntawm cov vitamins thiab txoj lw yam muaj nyob rau hauv ib tug ntau yam ntawm txiv hmab txiv ntoo thiab zaub. Complementary khoom noj yuav tsum tau nyob rau hauv ib tug semi-kua daim ntawv. Puree yog tsim los ntawm hau (steamed) cov khoom nyob rau hauv lub blender. Tsawb yuav grate. Lure pom zoo kom muab yog ib ob peb feeb ua ntej lub ntsiab pub nyob rau hauv ib tug me me volume (1-2 teaspoons). Cov kev hloov los ntawm ib tug mus rau lwm yam khoom tshiab no tsuas yog 7-10 hnub kom muaj lub plab txaus lub sij hawm tau siv.

Lub hwj chim ntawm 4-lub hlis-laus tus me nyuam tseem tsis tau nkag mus rau cov nqaij los yog ntses. Yog hais tias tus me nyuam nyob rau hauv lub ntsej muag los yog lub cev ua los ntawm daim tawv nqaij sawv pob, ib yam khoom tshiab yuav tsum tau muab tshem tawm los ntawm cov khoom noj tam sim ntawd. Tsis tas li ntawd, kev tsis haum tshuaj yuav manifest li cem quav, raws plab, gneiss, flatulence.

complementary khoom noj

Yuav pib lub hwj chim 4-lub hlis-laus tus me nyuam nyob rau hauv koob yuav muaj enriched zaub cob pob, zaub paj thiab taub zucchini. Txhua zaub yog tswvcuab nyias rau 1-2 lub lis piam. Yog hais tias ib tug tsis haum cov tshuaj tiv thaiv los ntawm lub mash yog tsis ua raws li, nws puas yuav tau nthuav kev noj haus ntawm porridge. Lub taub hau yuav tsum ua kua, yog li ntawd tus me nyuam noj lawv los ntawm lub txiv mis. Thaum muaj hnub nyoog, nws yog qhov zoo tshaj plaws suited buckwheat thiab oatmeal. Ib cov kws txawj qhia txawm mov, tab sis vim hais tias ntawm nws cov me nyuam mos yog feem ntau kem plab thiab cem quav. Nkag mus rau lub porridge yog tseem nqa tawm maj, pib nrog '30

Thaum muaj 4 lub hlis ntawm cov khoom noj kom txog rau thaum yuav tsum tsis txhob hloov ib tug tag nrho pub mis. Pub muab cov khoom tshiab 1-2 lub sij hawm ib hnub mus rau lub ntsiab zaub mov nyob rau hauv ib qho ratio ntawm 50 mus rau 50.

Los ntawm kawg ntawm lub hlis yuav tsum tau qhia mus rau hauv cov khoom noj ntawm mashed qos taub dag thiab txiv tsawb. Txiv hmab txiv ntoo yuav tsum tau xaiv xwb cov feem ntau uas tsis yog-haum cev, xws li pear, Kua. Nws yog ib qho tseem ceeb rau puree tau ua ntawm boiled zaub mov es tsis txhob ntawm tshiab, grated.

Kwv yees li ntawm txhua txhua hnub ntawv qhia zaub mov

Lub npe thiab lub xeem noj yuav tsum tau ob lub mis. Thaum 10.00 li complementary zaub mov tso cai zaub puree nrog ib tug nco txiv roj roj. Tom qab 10-15 feeb, koj yuav tsum yuav npaj mus rau lub ntsiab zaub mov kom tsawg. Ua ntej noj hmo los yog thaum yav tsaus ntuj breastfeeds tus me nyuam yuav tsum muab 2 teaspoons ntawm semi-kua cheese tus me nyuam. Fais fab 4-lub hlis-laus tus me nyuam-raj mis-tso cai ntau yam ntawm tshwj xeeb yogurt uas yog fermented mis nyuj sib tov. Nws yog qhov zoo tshaj plaws los pib ib hnub tshiab (thawj noj tshais). Nws yuav tsum tau muab sau tseg tias staple khoom noj khoom haus tseem sib tov. Raws li cov thaum sawv ntxov pub los ze zog mus 10.00, koj yuav pauv lub buckwheat porridge thiab zaub puree. Nyob rau hauv lub yav tsaus ntuj, tus me nyuam raug tso cai rau muab 2 teaspoons cov me nyuam tsev cheese los yog txiv tsawb.

yuav pab tau yim pab

Cov Team sib ntawm pub mov noj yuav tsum tau mus rau 4 teev tsuas yog hmo ntuj yog (txog 8 teev). Nws yog ib qho tseem ceeb ua raws li ib tug tshuaj noj haus kom tus me nyuam mob plab tau txais sai sai. Thaum pub niam mis feem yuav tsum yuav ib nyuag tsawg tshaj li tus dag. Txiv hmab txiv ntoo dej qab zib thiab kua zaub nyob rau hauv xws li ib tug thaum ntxov muaj hnub nyoog yog txwv tsis pub. Lure li zaub thiab txiv hmab txiv ntoo puree yuav tsum xeem dhau nrog ib tug diav ntawm porridge - nrog ib lub raj mis.