Ntau yam yooj yim carbohydrates nyob rau hauv peb nyiam qos, khoom noj khoom haus, mov, mov. Yog tias koj xav poob phaus, ces tag nrho cov no yuav tsum tsis txhob cia li raug zam nrog koj cov khoom noj, tab sis feem ntau tawm ntawm koj cov zaub mov, thiab ntev. Tab sis yog tias qee qhov koj tsis tuaj yeem ua li no, ces nws yog qhov zoo dua los hloov cov khoom no nrog tsawg dua cov teeb meem. Cereal bread yuav yog ib qho zoo tshaj plaws rau cov mov ci dawb, thiab dawb txhuv tau hloov los ntawm xim av.
Kuv yuav tsum tau hais tias, nrog rau "kev phem carbohydrates", muaj, thiab hais lus thiaj li hais, "zoo". Raws li kev noj haus Kovalkov, carbohydrates "zoo" yog nyob hauv legumes: taum, lentils, taum. Cov khoom no yog cov chaw zoo ntawm "txoj cai" hom carbohydrates thiab ntuj fibers, uas yog, fiber, uas, ntawm txoj kev, yog muaj nyob rau hauv khob cij, tab sis tsuas yog sib tsoo sib tsoo.
Kev noj haus rau qhov poob phaus Kovalkov txhawb nqa cov zaub mov txawv. Qhov no txhais tau tias koj yuav tsum noj cov roj, carbohydrates thiab, tau kawg, cov proteins cais los ntawm txhua lwm yam. Nqaij, piv txwv li, yuav tsum tau noj nyob rau hauv ib lub sij hawm, garnish - sib txawv kiag li. Koj yuav tsum tau sim noj zaub ntau dua, piv txwv li, dog dig cabbage. Cabbage, raws li paub, yog nplua nuj nyob rau hauv ntuj fibers, nws muaj zoo saj, thiab ntawm chav kawm, nws yog ntawm ntau siv. Thiab nws yuav ua tau xyaw ua ke nrog txhua yam proteins uas yog kiag li. Cov rog thiab lawv cov khoom noj yuav tsum tau qis, nws yog qhov zoo dua rau pib ua noj ua haus rau ob peb, thiab tsis nco qab txog kib.
Yog tias koj ua raws li cov cai no, koj yuav poob phaus yooj yim heev, thiab ua li no lub ntsaws nyob hauv lub cev, nrog rau cov txiav pwm, yuav txo. Koj tuaj yeem yuav ib lub multivarquet uas yuav pub koj ua cov khoom qab qab thiab tsis siv cov roj. Lub multivariate extinguishes tag nrho cov khoom nyob rau hauv nws tus kheej kua txiv, resulting nyob rau hauv ib qho ntuj sauce uas muaj ib tug zoo kawg nkaus saj. Tsis txhob hnov qab tias txhua yam khoom noj yuav tsum tau chewed ntev ntev thiab ua tib zoo, thiab nws yog txwv tsis pub noj cov zaub mov hauv ib qho loj los ntawm cov dietitians.
Cov khoom noj txom ncauj nrog cov khoom noj no tsis yog cov tsis muaj kev txwv, tsis tas li ntawd, nws yog tsim nyog yuav tsum muaj khoom txom ncauj, tab sis tsuas yog nrog cov txiv hmab txiv ntoo uas txhim kho plab hnyuv peristalsis thiab txaus siab rau kev tshaib plab. Thiab nyob rau hauv lawv yog tsis muaj cov ntsiab lus ntxiv caloric.
Koj yuav tsum sim haus ntau dua dej, zoo dua li dej ntshiab, tiam sis haus dej cawv yog zoo dua rau ib lub sijhawm kom tsis nco qab txhua. Nws paub tias cawv ua rau ntau yam kev phiv, tab sis nws kuj tsis zoo rau kev ua haujlwm ntawm lub txiav. Tiv thaiv xya hnub, pamper koj tus kheej nrog lub npias, uas muaj ntau ntau calories, thiab koj yuav pom tias koj qhov hnyav tau poob. Tab sis yog tias koj muaj kev ua koob tsheej, thiab tso dej cawv tsis yooj yim, nws yog qhov zoo uas xaiv lub teeb rooj wines. Yuav kom nyhav dhau los, raws li lawv hais, nyob rau hauv pem hauv ntej ntawm lub qhov muag, thiab toxins tau excreted zoo dua, koj yuav tsum haus dej ntau, mus txog 3 liv, ntawm zoo, dej tshiab. Thiab nyob rau hauv txhua rooj plaub, tsis txhob cia koj tias koj muaj kev tshaib plab. Yog hais tias muaj - haus dej haus ib khob dej thiab noj mov.
Raws li kev ua ub no, lawv tsuas tsim nyog, thiab nws tsis muaj teeb meem dab tsi txawm tias koj noj cov zaub mov los yog tsis. Thiab tsis tas yuav qaug koj tus kheej los ntawm jogging los ntawm qhov chaw ua si hauv nag thiab txias! Thiab yog vim li cas ho tsis yuav cov nqi pheej yig hauv kev lag luam thiab tsis ua tsev khiav hauv lub TV? Koj tsis tsuas txhawb koj lub cev zoo nkauj xwb, tab sis kuj cia cov leeg yuav tas li nyob rau hauv lub suab nrov, thiab koj tuaj yeem tshem tau cov calories ntau heev.
Zaub Mov Kovalkov: theem "Npaj".
Cov theem no kav, kwv yees li, lub asthiv 3, thiab los ntawm qhov kawg ntawm xya hnub dhau los koj yuav tsis pom 5 kilograms ntawm qhov hnyav tshaj. Nyob rau tib lub sijhawm, koj yuav tsum tsis txhob qee yam khoom ntawm cov zaub mov.
- Tag nrho cov qab zib: dej qab zib, kua ntxiv nrog ntxiv qab zib, ice cream, zib mu, chocolate thiab khob noom.
- Cov khoom uas tau muaj cov khoom ua, muaj xws li cov txhuv nplej dawb.
- Pob kws.
- Qos yaj ywm.
- Cawv.
Kev ceeb toom yuav tsum tau hloov mus rau cov khoom noj nram qab no:
- Cereal khoom muaj sib npaug.
- Taum.
- Lentils.
- Txiv hmab txiv ntoo, zaub.
- Dej tshiab dej, uas koj xav tau haus tsom iav.
Kev noj zaub mov Kovalkov: theem "Thawj".
Cov ntawv qhia rau cov kauj ruam no yuav tsum muaj tej yam zoo li no:
- Noj tshais. Thaum sawv ntxov koj tuaj yeem noj cov rog tsis muaj rog, grams ntawm 200, xiav qhaub cij thiab ceev (tsis yog tshaj ib qho av).
- Tshais lub 2nd. Tom qab ob peb teev tom qab noj tshais, peb noj ib lub txiv.
- Noj su. Tav su peb npaj ib lub dib nyias nrog txiv lws suav, tswb kua txob, dos, kua cheese thiab txiv ntseej. Sau cov zaub xam lav no qab cov txiv roj roj.
- Noj hmo. Nyob rau yav tsaus ntuj peb noj ob peb proteins los ntawm lub hau qw.
Rau tag nrho hnub koj yuav tsum haus ib khob ntawm 3 tshuaj yej (ntsuab) thiab noj ob peb apples (ntsuab).
Zaub Mov Kovalkov: theem ntawm "Ob".
Cov theem no yuav tsum tu cov hnyuv thiab rov ua rau cov microflora. Ntawm lub plab tas txhua hnub koj yuav tsum tau haus dej, uas ua rau cov khoom muaj zog ntawm cov tshuaj hormones tshwj xeeb uas ua rau kev puas tsuaj ntawm cov txheej roj.
Hauv kev noj haus ntawm theem no muaj xws li:
- Cov khoom noj khoom haus (roj tsawg).
- Txiv hmab txiv ntoo. Zaub.
- Ntses. Cov noog.
Hauv seem "thib ob", cov ntawv qhia zaub mov yuav tsum yog kwv yees li nram no:
- Peb muaj pluas tshais nrog cov rog tsawg tsawg hauv ob feem pua grams, bran thiab ceev.
- Peb muaj noj su nrog zaub tshiab, nqaij qaib, ntses lossis tsawg-rog tsev cheese.
- Pluas tshais nrog ib tug zaub xam lav ntawm zaub, seasoned nrog butter. Ua ntej mus pw, peb noj ob lub qe hau qaub.
Thaum nruab hnub, peb noj 700 grams txiv hmab txiv ntoo.
Kev noj zaub mov Kovalkov: theem "Qhov Peb".
Nyob rau ntawm theem "Peb", qhov kev noj haus no yog tswj kev ua kom tiav, uas yuav ua tiav tau zoo, tsis yog tias tsis yog los ntawm cov cai ntawm kev noj zaub mov. Los ntawm peb cov zaub mov peb cais qab zib, hmoov, qos yaj ywm, peeled mov. Nws yog txwv tsis pub siv cov hom carbohydrates tom qab 6 teev tsaus ntuj thiab sib tov nrog cov rog.
Tag nrho cov roj ntim ntawm cov nqaij noj yuav tsis pub ntau tshaj 60 g.
Thaum theem ob ntawm Kovalkov kev noj haus yog los xaus, koj yuav pom tau tias koj tau mus txog qhov nyhav yam xav tau. Lub sij hawm "thib peb" yuav ua kom tiav, thiab koj yuav tsis tas txhawj txog tias cov nqi khiav tawm yuav rov qab los rau lawv qhov chaw.
Kev noj haus Alexei Kovalkov yuav tsum tau ua raws mus rau ib lub sijhawm ntev, tsis muaj kev poob siab zoo siab rau qhov ua tau zoo heev.