Pheej Yig noj cov zaub mov rau poob: xaiv cov khoom. yooj yim noj cov zaub mov

Muaj yog ib tug stereotype uas poob phaus yog tau tsuas yog nrog kim thiab kab txawv cov khoom. Tab sis qhov no tsis yog cov ntaub. Ib tug noj cov zaub mov yog pheej yig thiab yooj yim, tsis yog ib tug tswvyim hais ua dabneeg. Muaj heev pheej yig khoom uas hais tias yuav pab kom poob ceeb thawj thiab kom ib tug nyiaj txiag.

Subtleties ntawm khoom noj

Tseem ceeb Cheebtsam ntawm cov khoom noj - ib tug khoom noj, ce thiab pw tsaug zog zoo. Yog tsis muaj lawv zoo poob phaus tsuas yuav tsis ua hauj lwm. Cov khoom noj yuav tsum muaj xws li kua zaub, cereals, tshiab thiab qhuav txiv hmab txiv ntoo, nqaij nyoos thiab steamed zaub, ceev, cov nqaij thiab cov khoom noj siv mis. Cov khoom noj yuav tsum tsis txhob ua rau tsis xis nyob, thiab tus neeg uas yuav tsum tau nyob rau hauv ib tug zoo mus ob peb vas. Ib tug hauv paus yog zoo dua mus rau noj ib tug xuas, uas tsis yog raws li nyob rau hauv deprivation.

Yog li, ib tug yooj yim noj cov zaub mov yuav muaj xws li nqaij qaib, nqaij nyuj, nqaij ntses, nqaij ntses nyoo, ib tug ntau yam ntawm txiv hmab txiv ntoo, zaub, tshuaj ntsuab, ncuav tsw xyaw keeb, herbal teas, kua txiv hmab thiab smoothies. Nrog ib tug active txoj kev ua neej nyob rau hauv kev noj haus yuav tsum tau ntxiv digestible cov khoom noj - ib tug yogurt, txiv tsawb thiab tsaus qhob noom xim kasfes.

Tej yam yooj yim cov kev cai ntawm kev sib raug zoo

1. raws li lub sij hawm. Koj yuav tsum noj rau tib lub sij hawm yuav nqus vitamins thiab muaj ib tug zoo metabolism. Noj tshais zoo dua rau 9 am, noj hmo - 2 hnub, thiab noj hmo - tsis pub dhau 7 teev tsaus ntuj.

2. Txoj cai noj. Cov kev xav ntawm satiety los tsuas yog tom qab 20 feeb, yog li ntawm lub rooj ib tug me ntsis tshaib plab pom zoo kom mus thiab tsis mus satiety gorged nws tus kheej. Zom zaub mov kom huv si thiab muab lub sij hawm kom cov zaub mov ntawm uas nkag mus rau lub plab rau hauv loj chunks.

3. Tsis txhob tom qab zib, biscuits los yog ncuav. Pheej Yig poob pluas noj tej khoom tsis hais. Nws yog zoo dua los hloov lawv nrog apples los yog qhuav txiv hmab txiv ntoo, raws li ib lub xeem chaw uasi - ib tug hlais cov tsaus qhob noom xim kasfes.

Muaj tsis muaj tsis ntseeg, yog tseem tsim nyog yuav coj nws ib tug txoj cai rau hiking, caij tsheb kaujvab, khau muaj log, skating, skiing thiab pw tsaug zog tsawg kawg yog xya teev.

pheej yig khoom

Kom noj zaub mov thiab poob phaus yuav pab tau:

• zaub thiab txiv hmab txiv ntoo. Xaiv rau qhov zoo xwb zos thiab raws caij nyoog, raws li lawv yuav cheaper. Piv txwv li, nws yog apples, txiv tsawb, txiv kab ntxwv, zaub qhwv, carrots, beets, taub zucchini. Nws yog ib qho kev zoo yuav ua rau kev npaj rau lub caij ntuj no nyob rau hauv ib tug compotes thiab pickles;

• berries. Qhov tseeb tiag mas, zoo dua tsis siv khw yuav, thiab cov uas muaj nyob rau hauv lub vaj. Strawberry, lws suav, txiv pos, blueberry, txiv moj mab, heev yuav pab tau thiab zoo khaws cia nyob rau hauv lub freezer;

• nqaij qaib. Zoo kawg nkaus xyoo kim qaib ntxhw. Nws yog ib tug heev kev noj haus thiab muag rau qhov txhia chaw. Nrog nqaij qaib tej khoom noj yog pheej yig thiab siv tau;

• nyuj. Nyob rau hauv ib co thaj tsam ntawm cheaper nqaij npuas, uas yog tseem ntau npaum li cas fatter;

• ntses. noj qab haus huv yog heev pab tau. Pheej yig hake, xiav Whiting, Blue, mackerel, capelin thiab Pollock. Tsuas yog yuav tau npaj rau lawv heev dua lwm yam rau ib tug ob peb;

• cw. Nws yog zoo dua mus yuav nyob rau hauv lub plhaub li ntxuav yog kim;

• walnuts. Ib qho zoo heev lwm txoj embodiments ntawm ib qho kim txawv teb chaws;

• muesli. Siav nrog nws tus kheej ob txhais tes ntawm kuav los tiag oats thiab txiv hmab txiv ntoo, yuav tsum tau tsis yog li ntawd kim raws li ib tug khoom tiav.

Yuav ua li cas yog tsis cawm?

Ntawm cov hoob kawm, noj cov zaub mov uas pheej yig khoom qhov twg ntau thaum. Tab sis tej zaum nws tsis yog tsim nyog los spare nyiaj.

• Brown rice. Nws yog kim kim, tab sis ntau npaum li cas pab tau tshaj li niaj zaus.
• Txiv roj roj. Nws kuj yuav coj ntau cov kev pab cuam thiab tsawg calorie ntau ntau.
• Cheese. cov khoom no nyob rau hauv cov khoom noj cov zaub mov, es, yog ib tug delicacy thiab yog tsis tshua muaj siv. Tiam sis yog tias koj yeej yuav cov cheese, nws tsuas yog ib tug me me daim ntawm txoj kev raws li cheaper ntawm ntau yam qis zoo.

Poob ceeb thawj thiab tsis muaj los yog siv

Tej zaum tag nrho cov ntxhais paub hais tias poob ceeb thawj sai sai, koj ua tau tsuas yog starvation. Pheej Yig Heev noj haus rau ceev poob - nws yog haus. Nws yuav tsis noj mov thiab haus kua thaum lub sij hawm ib hnub. Nws yuav ua tau dej dawb, ntxhia dej, tshuaj yej, kas fes, tshuaj ntsuab thiab yogurt. Lub plab yuav yeej ib txwm tau sau nrog kua, yog li qhov kev xav ntawm kev tshaib kev nqhis yuav tsum tsis txhob yuav. Txawm li cas los, tsis muaj ntau cov ntxhais yuav mas xws li ib tug nyuaj hom, txawm hais tias nws sparingly. Nyob rau hauv exceptional mob, haus Noj cov zaub mov ntxiv mov, qos yaj ywm los yog txiv hmab txiv ntoo.

Ntse noj cov zaub mov

Nutritionists kom tsis txhob poob phaus nrog kev pab los ntawm kev yoo mov, thiab lo rau ib tug kuas noj. Qhov no poob phaus xaiv yog tsim los rau 10 hnub, thiab muaj ib qho yooj yim muaj cov khoom. Ntawm cov hoob kawm, lawv yuav tsum noj, tiam sis ua nws sai sai thiab yooj yim.

Kaum-pheej yig noj cov zaub mov rau poob no zoo vim nws muaj peev xwm hloov thiab ntxiv cov khoom rau koj los. Cov ntawv qhia zaub mov yog raws li nram no:

• noj tshais: boiled lub qe, kua kua txiv thiab tej cov mis nyuj porridge (buckwheat, pias los yog oats);
• Noj su: kua zaub nrog ntses los sis nqaij qaib nrog rye cij, nyias nrog txiv roj roj thiab herbal tshuaj yej;
• noj hmo: steamed zaub, tej hau nqaij, nyias nplua nuj nyob rau hauv greenery.

Raws li ib tug khoom noj txom ncauj: txiv hmab txiv ntoo thiab zaub, kua txiv hmab los yog muaj roj-dawb yogurt.

Yog li ntawd nws yog tau thiab nws yog tsim nyog los noj rau ib ntev lub sij hawm, tab sis zoo dua - lub neej tag nrho. Lub cev yuav noticeably toned thiab slimmer thiab daim tawv nqaij acquires ib tug noj qab nyob zoo saib.

Paab nrog groats

Txawm peb grandmothers paub hais tias cov nplej yog heev pab tau thiab pab tau koj los ua slim. Cov nqi tsawg tsawg thiab tsis yog kev kawm mus rau txiaj hloov. Koj muaj peev xwm coj kiag li tej cereals - oats, hom qoob mog, mov, pias los yog buckwheat. Ua lawv nyob rau hauv cov dej koj xav tau, tsis muaj qhov sib ntxiv ntawm cov roj, ntsev thiab suab thaj, los yog no noj cov zaub mov yog pheej yig yuav tsis muaj nuj nqis.

Buckwheat yog zoo heev. Nws yog zoo dua tsis mus ua noj, thiab cia li sau nrog dej. Nyob rau ib phaus cereals yuav tsum coj ib tug liter ntawm boiling dej. Ib ob peb teev porridge yog npaj txhij. Qhov no yog tus nqi txaus rau ib hnub twg. Nws yuav tsum tau muab faib ua tsib los yog rau feem thiab noj nrog kwv yees li sib npaug zos Team sib. Lub caij ntawm kev noj haus yuav ua tau ib yam, tab sis tsis ntau tshaj li ob lub lis piam. Ntawv qhia zaub mov yog tej zaum tau rau diversify unsweetened Kua nyob rau hauv noj su thiab mis yogurt ua ntej yuav mus pw.

Kefir - ib tug cog ntawm kev sib raug zoo

Lwm pheej yig poob noj haus rau ib lub lim tiam. Raws li kefir, tab sis cov khoom noj yuav muaj lwm yam khoom. Nws yog ib qho tseem ceeb ua raws li cov tswv yim pom zoo nyob rau hauv kev noj haus thiab tsis pub tshaj rau lub chaw pib rau ib tug ntev li xya hnub, txwv tsis pub nws yog heev ua rau lub cev. Raws li ib tug tshwm sim, koj yuav tau txais tshem ntawm mus txog tsib ntxiv kilos.

Txhua txhua hnub koj yuav tsum tau haus 1.5 liv cov mis yogurt. Nyob rau hnub ua hauj lwm, ntxiv khoom uas muaj nyob rau hauv cov khoom noj.

Monday Hmo ntuj: boiled qos yaj ywm (ib nrab ib tug kilogram).

Tuesday hmo ntuj: hau ntshiv nqaij (ib puas grams).

Cheeb tsam: boiled nqaij qaib mis (ib puas grams).

Friday: hau ntses (ib puas grams).

Friday: txiv hmab txiv ntoo (ib nrab ib tug kilogram).

Hnub Saturday thiab hnub Sunday: tsuas yogurt.

Txiv tsawb milkshake

Lwm ceev pheej yig noj cov zaub mov muaj xws li kev siv ntawm cov mis nyuj thiab txiv tsawb. Nws yog tsim los tsuas yog tsib hnub, rau cov uas koj yuav tau txais nyob rau hauv lub cev. Cov khoom noj yog yeej tsis nplua nuj, tab sis noj. Tsis yuav tsum tau siv lub sij hawm thiab lub zog los npaj zaub mov noj.

Txhua txhua hnub rau tsib hnub yuav tsum tau noj rau medium-qhov loj qhov me txiv tsawb thiab haus peb tsom iav ntawm mis nyuj (rog-dawb los yog nrog ib tug tsawg kawg nkaus roj cov ntsiab lus). Raws li lawv hais, pheej yig thiab zoo siab.

yeeb yam hom

Qhov no noj cov zaub mov yog yooj yim, tab sis yuav tsum tau ib tug ntau ntawm nyuj lub hwj chim. Kav nruj me ntsis cuaj hnub, tsis muaj ntau thiab tsis muaj tsawg dua. Yog hais tias koj ua raws li tag nrho cov tswv yim pom zoo, koj muaj peev xwm poob mus txog kaum ntxiv kilos.

Thawj peb hnub: haus kua mis nyeem qaub (tsis muaj roj) nyob rau hauv tej nuj nqis.

C 4 mus rau 6 hnub: noj xwb nqaij qaib, hau uas tsis muaj ntsev. Nws kuj yuav ua tau unlimited.

Los ntawm cov 7 mus rau lub 9 hnub: tsuas yog ib unsweetened apples thiab kua txiv los ntawm lawv.

Qhov no noj cov zaub mov yog pheej yig, zoo, tab sis nyuaj. Nws yuav hloov los ntawm ib tug mos mos xaiv, uas yuav cia kom poob mus rau tsib kilograms. Ntawm no koj yuav tau noj nyob rau hauv unlimited qhov ntau, tab sis tsuas pom zoo khoom.

Thawj hnub. Hau mov thiab kua txiv lws suav (los yog tej tshuaj yej).

Qhov thib ob hnub. Kua Mis Nyeem Qaub thiab tsev cheese yam tsawg kawg nkaus muaj roj cov ntsiab lus.

Qhov thib peb hnub. Boiled nqaij qaib (tsis muaj ntsev) thiab ntsuab tshuaj yej.

Qhov thib plaub hnub. Zoo zoo cheese thiab liab cawu cub.

Yuav pib no noj cov zaub mov zoo Wednesday los yog Thursday rau lub hnub kawg ntog rau ib tug weekend. Qhov no yog piv txwv tias yog tias koj muaj ib tug so rau hnub Saturday thiab Sunday.

kev yoo mov hnub

Cov kws kho mob thiab nutritionists kom ib zaug ib lub lim tiam mus ua tus yoo mov hnub. Qhov no yog heev pab tau, txawm yog tias tsis muaj lub siab xav mus poob ceeb thawj. Ib txhia ntawm cov ntxhais nyob rau hauv ib hnub twg haus dej, tab sis qhov no yog qhov tsis ncaj ncees lawm mus kom ze rau poob phaus. Nws yog ib qho tseem ceeb uas cov khoom noj thaum lub sij hawm lub unloading ntawm carbohydrates yog nyob ze rau lub hnub tus nqi. Nws yog hais txog ib puas grams. Qhov no unloading yooj yim noj cov zaub mov yuav tsum yog raws li nram no.

Rau pluas tshais: ib tug puv tes ntawm walnuts thiab ib khob ntawm qaub mis nyuj haus.

Rau noj su: boiled nqaij qaib mis (ob puas grams), koj muaj peev xwm ntxiv ib dia qaub thiab qab zib jam.

Thaum noj su, ob txiv lws zoov thiab peb loj kua.

Noj hmo: koj yuav noj tej zaub tshiab.

Ua ntej mus rau cov pw tsaug zog: ob boiled qe.

Yog hais tias koj nkag mus rau ib tug txoj cai yoo mov hnub ib zaug ib lub lim tiam, ces tus noj cov zaub mov yuav tsis tau tsim nyog. Noj cov khoom uas muaj txoj cai, ib ce muaj zog thiab yuav slim!