Qhov no yog raws nraim li txhua tus neeg tham txog tam sim no. Koj tuaj yeem tshem tau cov phaus ntxiv, "tshem tawm" koj lub cev los ntawm cov khoom pov tseg hauv ib lub lim tiam! Nws yooj yim thiab yoojyim. Tsuas yog 7 hnub ntawm kev noj haus tshwj xeeb - thiab lub cev pib lub kiv puag ncig. Cov txheej txheem ntawm kev haus dej pib, uas ua rau lub cev tsis haum rau cov kab mob thiab txhawb koj lub hlwb kom tsim cov tshuaj "siv tau". Tib lub sij hawm, "unhelpful" yuav tsum coj tawm yam tsis muaj qhov cim tseg. Ua nws txoj cai, koj yuav tau tshem ntawm lub hnab ntim khoom tshaj tawm ntawm qhov qhev, ua kom koj txoj kev noj qab haus huv thiab zoo dua. Nthuav? Yog li ntawd, kom koj paub txog cov tshuaj lom - ua kom lub cev muaj taug ntawm 7 hnub.
Nws ua hauj lwm li cas?
Thawj hnub ntawm kev noj haus no yog ib qho nyuaj, tab sis yog tias koj ua raws li txoj cai nruj heev (tsuas yog cov kua txiv hmab txiv ntoo thiab yogurts xwb) - qhov no yuav yog pib ntawm koj cov tshuaj lom neeg. Tom qab ntawd, cov calorie ntau ntau nyob rau ib hnub twg ntawm 600 rau thawj hnub mus rau 1,300 hauv qib thib ib. Tag nrho cov no yog nrog los ntawm cov ntsiab lus muaj roj tsawg. Yog li, lub tshuab ua kom tsis muaj calorie yuav ua rau koj muaj qhov hnyav hnyav nrog lub siab concentration ntawm cov txiv hmab txiv ntoo thiab zaub, uas yuav txhawb koj lub cev nrog cov vitamins thiab minerals. Yog li ntawd, koj yuav tau txais cov tawv nqaij luminous thiab qhov kev nkag siab ntawm meej lightness!
Dab tsi yog qhov tsis zoo ntawm lub tshuab ua hluav taws xob zoo li cas?
Muaj ntau npaum li cas ntawm cov txiv hmab txiv ntoo thiab zaub uas yuav tsum tau siv rau kev noj haus no yuav ua rau kev kho kim. Kuj muaj qee lub tais diav ntev los npaj. Cov kab ke no yog qhov zoo tshaj plaws "kuaj" thaum lub lim tiam thaum koj tsis ua hauj lwm. Nws yuav yooj yim dua kom ua raws li kev noj haus. Tsis tas li ntawd, koj tuaj yeem ua rau mob taub hau nyob hauv kev sib txuas nrog kev haus tshuaj hauv lub cev.
Yuav ua li cas los ua raws li lub hom phiaj?
Tsuas yog ua raws li cov cai tswj cai rau xya hnub uas tsis muaj kev tawm tsam lossis kev tsim khoom dab tsi "ntawm koj tus kheej." Rau qhov zoo tshaj plaws kev haus dej haus cawv, haus dej kom txog li 1 liter ntawm cov dej ntxhia txhua txhua tag kis. Txhawm rau compensate rau tej cov deficiency ntawm cov vitamins, koj yuav tsum tau noj cov tshuaj multivitamin ib hnub ib zaug. Tsis txhob cuam tshuam thiab 2 teaspoons ntawm zaub tonic txhua hnub. Nws tuaj yeem tau yuav ntawm cov chaw muag khoom noj lossis lub khw muag khoom noj khoom haus hauv chav noj mov ntawm kev noj qab haus huv. Tab sis lub tshuab ua hluav taws xob nws tus kheej ua haujlwm tsis muaj nyiaj ntxiv.
Hnub 1: 600 calories .
Nov yog hnub uas yoo mov. Ntau cov dej thiab tshuaj ntsuab tshuaj yej rau hnub ntawd. Pluas tshais, noj su thiab noj hmo yog tib yam: 1 khob kua txiv los ntawm cov txiv hmab txiv ntoo tsis qab los sis cov ntsev tsis muaj ntsev thiab kua txiv ntsev.
Sim pib noj cov zaub mov no rau ib qho tsis ua haujlwm, ntsiag to hnub. Thiab tsis txhob txhawj, txhua yam yuav tsum tig tawm!
Hnub 2: 1200 calories.
Noj tshais:
Qhov txheej txheem no koj yuav noj tag nrho lub lim tiam. 1 pob ntawm cov txiv hmab txiv ntoo tshiab (sib txawv hauv txhua lub lim piam: txiv ntoo, txiv pears, txiv nkhaus taw, txiv hmab txiv ntoo, txiv lws zoov, txiv hmab txiv ntoo), 2 pob rice qhob cij smeared nrog tsawg-rog tsev cheese, pob ntawv muaj roj tsawg, thiab qab zib.
Noj su:
1 txiv hmab txiv ntoo, zaub carrot, celery thiab beets, sprinkled nrog txiv qaub kua txiv thiab sprinkled nrog txiv roj roj) plus 150 grams twg stewed zaub sprinkled nrog txhoov cloves qij thiab poured nrog txiv roj roj. Herbal los sis tsis muaj zog tshuaj yej.
Noj hmo:
50g blueberries thiab 100g unsweetened muesli tov nrog ib rab diav kua txiv kab ntxwv thiab muaj roj tsawg nyob yogurt. Herbal los sis tsis muaj zog tshuaj yej.
Hnub 3: 1100 calories.
Noj tshais:
Raws li nyob rau thawj hnub.
Noj su:
1 lub txiv nkhaus loj, 150 grams zaub xam lav (zaub dej, tshiab mint, ntsuab dos, txiv lws suav, kua txob daj thiab xim daj, chicory, spinach nrog txiv qaub kua txiv thiab txiv roj roj).
1 loj qos nyob rau hauv ib tug Uniform thiab 50 g ntawm tsawg-rog tsev cheese nrog tws ntsuab dos thiab ib tug clove ntawm qej. Zaub kua.
Noj hmo:
1 tsawg rog rog yogurt tov nrog blackberries, blueberries thiab 1h. l. zib ntab. Mov ci los ntawm wholemeal hmoov nplej nrog ib qho ntawm cheese (brie, camembert, los yog cov zoo li). Herbal los sis tsis muaj zog tshuaj yej.
Hnub 4: 800 calories.
Nov yog hnub tshwj xeeb, koj cov zaub mov tseem ceeb yuav tau nplej. Pib npaj cov txhuv rau hnub ntawd. Koj yuav tsum tau 225 g. Ntawm qhuav xim av txhuv, uas yuav tsum tau siav raws li cov lus qhia ntawm pob. Yog hais tias koj xav tau, koj tuaj yeem noj ib nrab ntawm cov txhuv hauv dej, thiab lwm qhov ib nrab hauv cov zaub kua zaub nrog ntau dua ib qho dej qab zib. Haus dej xwb hnub no.
Noj tshais:
75 g ntawm boiled mov thiab 125 g. tej berries, lub caij nws nrog zib mu, cinnamon thiab grated txiv qaub tev.
Noj su:
75 g ntawm boiled mov thiab 175 g. stewed zaub - celery, leeks, carrots, txiv lws suav, spinach, broccoli thiab tws cabbage.
Noj hmo:
75 grams ntawm mov, tov nrog qhuav apricots, raisins, sultana thiab pulp ntawm liab grapefruit.
Hnub 5: 1100 calories.
Noj tshais:
Raws li nyob rau thawj hnub.
Noj su:
1 kua, 1 pear, 150 g Zaub zaub nyias (zaub paj thiab zaub paj, carrots, ntsuab dos, muaj cov txiv ntseej roj thiab kua txiv hmab txiv ntoo cider vinegar, nphoo nrog ib tug teaspoon ntawm raisins thiab Brazil ntse). Loj qos yaj ywm hauv uniform, 75 grams tws spinach, 2 teaspoons ntawm txiv roj roj, qej cloves thiab nutmeg. Herbal los sis tsis muaj zog tshuaj yej.
Noj hmo:
75 g. Tsev cheese, 1 tsawg rog nyob yogurt, txiv hmab txiv ntoo nyias (kiwi, txiv puv luj, txiv kab ntxwv, txiv hmab, blueberries, kua). Ib khob tshuaj ntsuab tshuaj yej.
Hnub 6: 1300 calories.
Noj tshais:
Raws li nyob rau thawj hnub.
Noj su:
1 txiv tsawb, 150 g Lettuce (txiv ntseej, kua txob, carrots, ntsuab dos, dib, cloves ntawm qej, dill thiab watercress nrog txiv qaub kua txiv ntses, Walnut roj thiab tarragon). 1 loj qos yaj ywm nyob rau hauv ib tug Uniform, 75 grams ntawm French asparagus nrog ib tug dessert diav ntawm sunflower roj sprinkle finely tws dos. Herbal los sis tsis muaj zog tshuaj yej.
Noj hmo:
75 g Muesli tov nrog txiv qaub kua txiv, 1 teaspoon. zib ntab, grated kua thiab 1 low-fat yogurt. 1 daim ncuav ntawm cov pob kws muaj suab poom nrog cheese brie, camembert los yog cheese zoo ib yam. 1 daim ntawm rye qhob cij nrog zib ntab. Ib khob dej tshuaj yej.
Hnub 7: 1200 calories.
Noj tshais:
Raws li nyob rau thawj hnub.
Noj su:
150g. zaub txhwb, zaub qhwv, zaub qhwv, zaub qhwv, zaub qhwv, zaub qej, txiv lws suav, ntses, kua ntsev los ntawm 1/3 ntawm cov roj txiv hmab txiv ntoo, 1/3 ntawm txiv roj roj, 1/3 ntawm vinegar thiab ib rab diav ntawm mustard, noob). 75 g ntawm boiled qos yaj ywm thiab trout stuffed nrog finely tws parsley, dos, txiv lws suav thiab Pine neeg rau, them nrog nyias slices ntawm txiv qaub, ci nyob rau hauv ntawv ci nrog ib tug me me ntawm txiv roj roj. Ib khob ntawm dawb dawb caw.
Noj hmo:
1 liab txiv kab ntxwv qaub, 2 hau qaub, 2 daim ntawm rye qhob cij thiab butter. Herbal los sis tsis muaj zog tshuaj yej.