Noj cov zaub mov ntawm hom duab

Ib qho kua txiv, pear, ib tug txiv tsawb ... Qhov no tsis yog hu ua cov zaub mov, thiab ib tug poj niam uas tau ua npau suav ntawm kev nrhiav thiab ntxim nyiam tuaj yeem txais kev noj haus uas xaiv los ntawm cov kws txawj noj haus rau hom duab. Rau qhov no, tau kawg, thawj zaug ntawm txhua yam koj yuav tsum paub seb dab tsi ntawm daim duab koj zwm rau.
Hom duab - txiv tsawb

Lub ntsiab nta:

• Ib tug pob txha nyias, ib qho tsis muaj khij nyhuv.
• Qhov dav ntawm lub xub pwg nyom thiab lub duav yog qhov qub.
• Ib lub me hauv siab.
• Lub duav uas tsis muaj peev xwm, vim hais tias ntawm daim duab yuav zoo li hnyav dua thiab hnyav dua li qhov tiag.
  

Nrog rau qhov kev cai lij choj, tshaj qhov nyhav, yog tias muaj, raws li txoj cai, muab sib npaug sib npaug thiab tsis deform daim duab, yog li cov neeg tuav noj ntawm txoj kev cai lij choj tsis tas yuav tsum muaj, tab sis cov zaub mov zoo yuav tsum tau.

Kev noj haus cov zaubmov yuav tsum muaj nyob rau hauv kev noj haus rau kev tiv thaiv ntawm cov kab mob plawv, cov kws qhia noj haus ntseeg, thiab pom zoo noj ntau ntses, txiv roj roj, nqaij nyuj, zaub thiab txiv hmab txiv ntoo. Thiab muab cov duab me ntsis ntxiv poj niam kev sib tw thiab kev txhawb nqa hauv cov leeg nqaij yuav pab txhawb kev cob qhia ob zaug ib lim piam.

Noj cov khoom noj muaj protein ntau (nqaij qaib, qaib cov txwv, tuna, nqaij nruab deg, cov khoom noj), cov qhob nplej tag nrho, cov zaub tsis muaj zaub thiab txiv hmab txiv ntoo.

Tsis txhob "ceev" carbohydrates xws li qhob cij dawb, qos yaj ywm, haus dej qab zib, zaub mov hauv qab zib.

Ntawv qhia zaub mov rau cov "txiv tsawb"
2000 kcal.
Carbohydrates -800 kcal, Sibhawm - 700 kcal, proteins -500 kcal.

BREAKFAST
Omelette los ntawm 2 lub qe nrog 1/4 khob nceb, Bulgarian kua txob thiab mozzarella, 2 daim teb ntawm nqaij qaib nqaij qaib, croissant nrog txiv kab ntxwv jam.

LUNCH
Lub khob zaub qhwv kua txiv, 2 phaus kua zaub, 1/3 - tws nce thiab 1/4 - boiled nqaij qaib, lauj kaub tais diav, 1 tablespoon parmesan, 2 tablespoons vinegar dressing), ib daim khob cij tag nrho.

DINNER
120 g salmon fillet, ci rau hauv qhov cub, ua ntej marinated hauv cov kua ntses nrog koj niam, 1/2 khob xim av txhuv, 6 asparagus stems nrog 1 teaspoon txiv roj roj thiab ib nrab ntawm ib tswb kua txob. Lub khob zaub ntsuab nrog 1 tablespoon ntawm walnuts thiab 1 tablespoon ntawm Italian sauce rau refueling.

DESSERT
Ib khob ntawm rog tsawg-rog, txiv duaj.

RAU PEREKUS
1/4 khob almonds thiab raisins.
Ib lub khob ntawm cov hluav taws xob muaj hluav taws xob ntau.

Cov hom duab - ntsuas phom

Lub ntsiab nta:

• Qhov ntim ntawm tus ncej thiab hauv siab yog tib yam.
• Zoo accentedline.
• Kev luj xyuas ntau tshaj yog tso rau saum thiab hauv qab ntawm daim duab tusyees.

Zoo siab cov tswv cuab ntawm hom kab no tsis muaj kev ntshai ntawm saib lawv tus kheej hauv daim iav. Kev tiv thaiv zoo tshaj qhov nyhav tshaj rau hom kab ntawv no yog kev noj haus zoo rau kev noj qab haus huv thiab tswj tuav daim ntawv nrog kev pab yoga thiab seev cev.

Noj cov qe, cov nqaij nyug roj tsawg, cov txiv ntseej, cov zaub nplooj, "slow" carbohydrates. Tsis txhob noj qab zib rau txhua hom.

Ntawv qhia zaub mov rau "hourglass"
1500 kcal.
Carbohydrates - 700 kcal, cov rog -475 kcal, proteins - 425 kcal.

BREAKFAST
1 nyuaj-hau qe, 1 daim ntawm nqaij npua, ib daim ntawm qhob cij txiv hmab txiv ntoo tag nrho, yogurt.
LUNCH
Zaub xam lav ntawm 2 khob zaub nplooj, 1/2 lws suav, 80 grams salted ntses, ib tug khub ntawm avocado, 1 tablespoon rog feta nrog 2 dia roj dawb tsis hnav khaub ncaws.
DINNER
120 g qaib ntxhw fillet, ci nyob rau hauv qhov cub, zaub xam lav los ntawm 1/2 khob zaub qhwv broccoli thiab 1 tablespoon parmesan.
DESSERT
Txiv hmab txiv ntoo-curd mousse.
RAU PEREKUS
1/4 khob hnub thiab qhuav qoob loo.
1 me pear, 1 daim ntawm cheese.

Hom duab - pear

Lub ntsiab nta:

• Ntsig hips thiab hnyav pob tw, sib npaug calves thiab hauv caug.
• Zoo accentedline.
• Lub hauv siab, lub xub pwg nyom thiab caj npab muaj zog zuj zus dua lub duav.
• Thaum pom qhov hnyav dhau, qhov qis dua ntawm lub cev ua tiav lawm.
• Qhov piv ntawm lub duav thiab lub duav yog tsawg dua 0.8.
  

Kustodievsky beauties cia li zoo kawg li piav qhia hom no, rau qhov uas txo qhov hnyav yog qhov nyuaj ua haujlwm. Rog nyob rau hauv pob tw thiab cov thawb yog metabolically passive. Qhov no txhais tau hais tias nws tsuas yog siv nyob rau hauv qhov chaw kawg. Kev noj haus npaj rau cov tswv ntawm xws li ib daim duab: ib tug ntau ntawm cov proteins thiab "qeeb" carbohydrates nyob rau hauv kev noj haus. Lub cev nqaij daim tawv yuav tsum yog tswj qhov teeb meem thaj chaw: khiav, xyaum tsheb kauj vab + kev hnyav, kom sib npaug.

Noj nqaij: nqaij ntshiv, kua zaub-mis nyuj, zaub ntau nplua nuj nyob hauv fiber ntau (zaub paj, zaub zucchini, taub dag), txiv hmab txiv ntoo unsweetened txiv ntoo (ntsuab txiv ntoo, plums, cherries, gooseberries).

Tsis txhob "ceev" carbohydrates nyob rau hauv tag nrho cov ntaub ntawv - txiv hmab txiv ntoo siab nyob rau hauv qab zib, npaj zaub txhawv nplej siab, piv txwv li, carrots, beets, qos yaj ywm, qab zib dej qab zib thiab desserts. Thiab tseem ceev thiab butter (tshwj xeeb yog creamy), thiab lwm cov zaub mov rog, tshwj qhov ntses, qhov tseem ceeb tshaj plaws yog lub suab, tuna, herring

Ntawv qhia zaub mov rau tus "pear"
1500 kcal.
Carbohydrates - 650 kcal, Sibhawm -425 kcal, proteins -425 kcal.

BREAKFAST
Ib lub khob ntawm txiv kab ntxwv qaub, ib feem ntawm oatmeal nrog mis nyuj, 1 tsawb.
LUNCH
Sandwich los ntawm 2 slices ntawm ib saw ntawm grain qhob cij, 1 teaspoon ntawm lub teeb mayonnaise, 80 g ntawm nyuj cutlet, 1 daim ntawm cheese, lettuce nplooj, 1 lws suav.
DINNER
120 g kib nqaij qaib mis, 1 lws suav, 1 khob taum ntsuab, 1 khob nyias nplooj, 2 daim ntawm cov rog tsawg tsawg nrog 1 tablespoon ntawm txhua tus nyias nyias hnav khaub ncaws.
DESSERT
Ib qho liab qab ntawm qhob noom xim kasfes.
RAU PEREKUS
6 unsalted crackers, 1 daim ntawm mozzarella.
1 khob low-fat yogurt, 1 small apple.

Hom duab - kua

Lub ntsiab nta:

• Sib npaug silhouette, lub duav tsis mob.
• Tag nrho lub hauv siab thiab lub xub pwg nyom, qhov ceeb thawj rau sab saum toj ntawm daim duab.
• Qhov piv ntawm lub duav thiab lub duav yog ntau tshaj 0.8.
  

Lub ntsiab taub: koj yuav tsum nruj me ntsis saib xyuas qhov nyhav, tsis txhob noj carbonbohydrate kom tsawg thiab nce ntxiv - nws yuav txo tau txoj kev pheej hmoo ntawm kev mob ntshav qab zib thiab lub plawv. Qhov zoo xov xwm: rog ntawm lub duav yog "rog" rog ntawm lub duav, uas txhais tau hais tias nws yooj yim los rhuav tshem nws. Pab kev noj haus thiab kev ua si: tsawg kawg yog peb lub sijhawm 40 feeb ua haujlwm txhua lub limtiam + yoga, ncab. Qhov no yuav spur metabolism.

Noj khoom noj khoom haus nplua nuj nyob hauv "qeeb" carbohydrates (nplej, buckwheat), nqaij, noj qab haus huv yam (mob pes tsawg).

Tsis txhob ceev ceev "carbohydrates: dawb nplej thiab dawb qhob cij, qos yaj ywm, dej qab zib thiab txiv hmab txiv ntoo zoo li tsawb, pob zeb, txiv hmab, khoom qab zib feem ntau.

Daim ntawv qhia rau lub "kua"
1500 kcal.
Carbohydrates -500 kcal, Sibhawm -575 kcal, proteins -425 kcal.

BREAKFAST
Nyuaj qe los ntawm 1 qe nrog 1/4 khob zaub ntsuab thiab 2 tablespoons mozzarella, 1 daim ntawm nqaij npua, ib daim ntawm tag nrho grain khob cij.
LUNCH
Zaub xam lav los ntawm 2 khob zaub qhwv, 1/2 lws suav, 80 g ntawm nqaij qaib mis nyuj, 1 nyhav zom zom, avocado slices, 1 tablespoon ntawm feta, hnav nrog 2 dia Italian ntses, 3 pob txha hnoos qoob loo.
DINNER
120 gr grilled chop, 1 ci qos nrog 1 tablespoon ntawm qis roj qaub cream thiab ntsuab dos, 1/2 khob qhob noom xim kasfes, seasoned nrog 1 teaspoon ntawm txiv roj roj.
DESSERT
Ib lub tais ntawm skimmed ntuj yogurt nrog cereal thiab 1/2 khob khov kho blueberries.
RAU PEREKUS
1 lub me me.
1 me pear, 1 daim ntawm cheese.