Muaj ntau tus ntxhais ua raws lawv cov duab. Yog li ntawd, txij ua ke mus ua ke peb mus rau ntau yam kev noj haus. Qee tus neeg xaiv noj cov zaub mov, ib tus neeg nruj, thiab ib tug neeg thiab tsuas yog siv cov hnub tsis tuaj yeem xwb. Yog tias koj tseem tsis tau pom tias koj nyiam noj cov zaub mov, ces peb yuav qhia koj ib co khoom noj zoo heev.
Kev noj haus "5 spoonfuls"
Cov essence ntawm qhov kev noj haus yog qhov yuav txo tau qhov ntim ntawm cov pluas noj ib zaug. Qhov zoo ntawm qhov dieting yog tias kev noj haus cov kev txwv tsis nruj heev. Xws li kev noj zaub mov zoo rau cov neeg rog uas muaj plab ntau heev thiab yuav siv cov khoom noj kom ntau. Tom qab noj zaub mov, lub plab rov qab rau qhov loj me, cov kilograms ntau dua thiab lub cev ntawm cov kev zom zaub yuav txo. Ua tsaug rau hom zaub mov no, koj yuav tsis xav tshaib plab. Feem ntau, kev tshaib plab tshwm sim tom qab 4-6 teev. Vim yog qhov txo lub plab ntawm lub plab, qhov nyhav uas tau pov tseg yuav tsis rov qab los.
Cov ntsiab lus ntawm kev noj haus :
- Noj kom zoo thaum koj tuaj yeem tsis pub tshaj 5 tsob zaub mov (qhov no yog li 150-200 grams);
- Ntawm txhua pluas noj yuav tsum tsis txhob muaj lub sij hawm luv ntawm ntau tshaj peb teev;
- dej nws yog tsim nyog rau haus ntau li ntau tau, tab sis tsis pub tsawg tshaj 1.5 liv ib hnub twg;
- rau ib hnub twg koj tuaj yeem noj ntau zaus;
- hom kev npaj khoom - txhua yam, tab sis tseem nws yog pom zoo kom tsis txhob noj cov khoom noj uas kib;
- Tsis txhob siv cov suab thaj, tsuas yog fructose - rau ib khob kua uas tsis ntau tshaj ib qho teaspoonful;
- tsis tau haus dej qab zib, haus dej qab zib.
Tsis tag nrho cov khoom yuav ntsuas nrog spoons. Yog li ntawd, nws yuav tsum tau coj mus rau hauv tus account tias ib qhov ceeb thawj ntawm 150-200 grams yuav muab ob lub qhaub cij, ib qho ntawm nqaij qaib los yog nqaij, ib tug ntses ntawm medium thickness qhov loj ntawm ib tug xibtes. Koj tuaj yeem ntsuas cov khoom noj uas muaj ib rab diav. Nyob rau hauv rooj plaub no, nws yog ib qhov tsim nyog yuav tau noj 15 spoons rau 150-200 grams.
150-200 gram hnyav ib-thaiv, pomegranate, txiv moj coos, txiv tsawb los yog peb mandarins. Tom qab ib lub lim tiam ntawm lub hwj chim, nws tau muab pov tawm mus txog tsib kilograms ntawm qhov hnyav tshaj. Thiab rau ib lub hlis koj tuaj yeem tshem tau txog li 15 kilograms.
Kev noj haus "phim"
Kev noj haus no yog nyob rau hauv vain tau txais xws li ib lub npe. Tom qab ntawd koj tuaj yeem nrhiav tau ib qho nyias silhouette, txawm tias koj nyiam noj cua thiab txaus siab. Xws li kev noj haus yuav siv tau ib zaug hauv lub hlis. Nws lub sijhawm yog ib lub lim tiam. Tab sis tsis txhob koom tes nrog cov pluas noj, vim hais tias tag nrho cov pluas noj tsis zoo heev.
Noj tshais . Nws yog qhov zoo tshaj rau noj oatmeal porridge, tej zaum lwm yam tshaj li manga. Zoo porridge nrog hom qoob mog bran. Sij pluas tshais yog ib khob ntawm tshuaj yej nrog mint, oregano, linden, tab sis tsis muaj qab zib. Nyob rau hauv qhov tseeb, noj tshais yog tsuas yog 200 kcal, tab sis nws yog heev txausying.
Kasha yuav tsum tau siav kom zoo. Noj cov khoom qab zib zoo zoo, ua boil hauv cov mis nyuj nyob rau hauv lub hau rau nees nkaum feeb, thiab tom qab ntawd ntxiv oatmeal los yog lwm yam porridge thiab ib diav roj zaub. Ua kom zoo thiab ua noj tshaj li tsawg cua sov rau ib nrab ib teev. Koj muaj peev xwm tsis qab qab zib nyob rau hauv lub porridge.
Noj su . Noj su yuav tsum muaj kua zaub ntawm lub teeb ci nqaij, ib lub kua thiab ib khob ntawm cov kua uas tsis muaj suab thaj. Ua rau noj lub txiv mis, poob rau cov nqaij qaib broth rau hauv dej kub npau npau thiab ntxiv cov zaub: cov qos yaj ywm, zaub pob, carrots, beets thiab cov zoo li. Noj cov zaub ib lub sij hawm ntawm nees nkaum rau peb caug feeb.
Noj hmo . Noj hmo, ib vinaigrette nrog zaub los yog txiv hmab txiv ntoo nyias (carrots, txiv apples, walnuts thiab zib mu) tsim. Apples thiab carrots txiav mus rau hauv ib daim hlab thiab sib tov lawv nrog walnuts thiab zib mu. Yog tias koj tsis muaj txaus nyias, ces koj tuaj yeem haus ib khob yogurt los yog yogurt skim. Lub hauv pliaj xav haus ib khob ntawm txhua yam kua txiv hmab txiv ntoo, qhov zoo tshaj plaws freshly squeezed.
Nyob rau tej khoom noj no koj tuaj yeem pov tawm ob mus rau rau kilograms ib lub lim tiam. Tiam sis txhua tus neeg.
"Skinny" noj haus
Qhov no yog ib qho ntawm cov khoom noj uas zoo tshaj plaws nyob hauv cov teb chaws Europe. Nws ua rau ntau tus menyuam ntxhais thiab cov hnub qub txawm tias nws noj tsis txaus noj txhua hnub. Txawm li cas los xij, kev noj haus yog raug xa mus rau pawg ntawm nruj, yog tias muaj teeb meem nrog kev noj qab haus huv, ces nws yog qhov zoo dua rau kev txwv ntawm nws.
Cov zaub mov noj yog yooj yim heev :
Hnub Monday: koj yuav tsum haus ib tug mis ntawm cov mis nyuj txhua hnub. Kuj pub haus dej haus ntsuab tshuaj yej thiab tseem muaj ntxhiab dej hauv cov dej tsis ntau. Xws li kev noj haus yuav pab koj qhib koj lub cev rau kev noj haus.
Tuesday: Hnub no nws tau raug tso cai noj 200 grams ntawm cov cheese tsawg thiab haus cov kua txiv qaub tsis txwv. Nyob rau hauv qhov kev txiav npluav - txiv tsawb thiab kua txiv hmab txiv ntoo.
Hnub Wednesday: hnub no yog qhov nyuaj heev, vim nws muaj cai haus dej xwb cov dej tsis muaj pa roj carbon.
Hnub Thursday: ib qho yuav tsum tau noj plaub hau qos yaj ywm hauv ib lub cev thiab haus 800 ml kua txiv, tsuas yog txiv tsawb thiab txiv hmab. Koj tuaj yeem haus cov dej tsis muaj kev txwv.
Hnub Friday: koj yuav tsum haus dej haus tsawg kawg li ob litres ntawm dej thiab noj tsib apples.
Hnub Saturday: noj txhua hnub tsis tau nqaij ntshiv (250 grams) thiab kua txiv tsis muaj qab zib-800 ml.
Hnub Sunday: koj muaj peev xwm haus dej haus tsuas yog ntxhia dej thiab ib lim ntawm kefir.
Yog hais tias koj nruj nquag ua raws li kev noj haus no thiab tsis txhob siv cov khoom uas tau txwv tsis pub, tom qab ntawd ib lub lim tiam yuav tswj kom poob phaus los ntawm tsib mus rau xya kilograms. Tab sis txoj kev tawm ntawm kev noj haus yuav tsum yuav tus - ntxiv cov khoom noj mus rau kev noj haus nyob rau hauv me me feem. Tom qab qhov kawg ntawm kev noj haus yog pom zoo kom haus ib hom kawm ntawm multivitamins.
Diet Pause
Kev noj haus no yog tsim rau kaum hnub. Tus essence ntawm nws yog tias koj yuav tsum tau noj me me feem, me me. Yog hais tias nws yog raug cai adhered, ces nyob rau hauv kaum hnub nws yuav tig tawm mus txog plaub kilograms. Kev noj haus tau tsim los ntawm Finnish nutritionists. Onesnozhnaya thiab nthuav.
Kwv yees ntawm cov zaub mov muaj zog :
Hnub ib:
Qhov noj tshais thawj zaug: lub qe dawb, lub qe, khob dej tshuaj yej tsis muaj suab thaj;
Qhov noj tshais thib ob (ob teev tom qab): ib qho nqaij thiab rog tsis muaj rog yog tsis muaj qab zib;
Noj su (nyob rau hauv peb teev): ib qho qos yaj ywm, 150 ml zaub kua zaub, ib tug tshiab dib ib khob ntawm pob zeb tseem dej;
Cov khoom noj txom ncauj yav tav su (nyob rau ib teev thiab ib nrab): ib qho khoom qab zib thiab khob cuav tsis muaj rog;
Thawj noj mov (ob teev tom qab): 100 gs ntawm carrots thiab qaub cream, 100 g ntawm boiled cod;
Qhov thib ob noj hmo (ob teev ua ntej yuav mus pw): 100 g ntawm tsawg-rog tsev cheese thiab ib khob ntawm chamomile tshuaj yej.
Hnub ob:
Noj tshais thawj zaug: 200 g ntawm oatmeal siav on dej thiab ib khob kasfes uas tsis muaj piam thaj;
Qhov thib ob noj tshais (tom qab ob xuab moos): 100 g ntawm qis-rog tsev cheese, sprinkled nrog finely tws ntsuab;
Noj su (nyob rau hauv peb teev): 100 g ntawm xim av boiled mov, 150 g ntawm nqaij qaib broth nrog rusks, 100 g ntawm dawb boiled nqaij, thiab ib khob ntawm pob zeb cov mineral non-carbonated;
Cov khoom noj txom ncauj yav tav su (nyob rau hauv ib teev thiab ib nrab): ib daim ntawm Borodino qhob cij nrog ib khob ntawm cov mis nyuj;
Thawj pluas noj (ob teev tom qab): nqaij nyug cutlet thiab 100 grams ntsuab dos zaub xam lav thiab radish nrog ntsev roj;
Qhov thib ob noj hmo (ob teev ua ntej yuav mus pw): 50 grams ntawm cheese thiab ib khob chamomile tshuaj yej.
Hnub Peb:
Ua ntej noj tshais: kib qe, txhuam pob, khob dej tshuaj ntsuab los yog tshuaj ntsuab uas tsis muaj piam thaj;
Qhov noj tshais thib ob (ob teev tom qab): ib qho txiv tsawb;
Noj su (tom qab peb teev): 100 g pilaf, 150 ml kua zaub - qos yaj ywm cov qos yaj ywm nrog cov nceb thiab qaub cream, iav ntawm cov dej tsis muaj carbonated mineral;
Cov khoom noj txom ncauj yav tav su (nyob rau hauv ib teev thiab ib nrab): gingerbread thiab 100 grams cheese;
Thawj pluas mov (ob teev tom qab): ob pieces ntawm shish kebab, 100 g ntawm zaub xam lav los ntawm varenoyceklyk;
Qhov thib ob noj hmo (ob teev ua ntej yuav mus pw): 30 g cereal ntim nrog ib khob haus kua mis nyeem qaub.
Raws li koj pom, txhua tus ntawm cov zaub mov ua tau nthuav qhia yog qhov ntau thiab ntau heev. Txhua tus ntxhais tuaj yeem xaiv qhov nws nyiam tshaj plaws.