Txhua tus ntxhais paub hais tias qhov nyuaj tshaj plaws kom poob phaus hauv pob ntseg thiab pob tw. Yog li, txawm tias cov zaub mov tsis zoo tshaj kuj tsis qhia qhov kev xav tau. Yuav kom poob qhov ceeb thawj hauv cov cheeb tsam no, nws yuav siv ntau lub dag zog. Raws li txoj cai, tsis noj cov zaub mov txaus nyob ib leeg, koj yuav tsum tau koom rau hauv kev siv qoj ib ce. Txawm li cas los xij, cov kws noj zaub mov tseem muaj peev xwm tsim cov khoom noj uas yuav pab tau tshem ntawm cov ntiv taw ntxiv ntawm lub hauv siab thiab pob tw.
Tej zaum, peb txhua tus tau xav txog vim li cas nws nyob hauv thaj tsam ntawm lub thawv thiab pob tw uas cov "rog khw muag khoom" tso rau feem ntau. Cov teeb meem ntawm tag nrho cov no yog kev ntxhov siab, ib qho tsis ncaj ncees lawm txoj kev ua neej thiab cov khoom noj khoom haus calorie. Tag nrho cov teeb meem no tsis tsuas cuam tshuam rau peb tus duab tsis zoo, tab sis kuj rau ntawm peb cov tawv nqaij, nws ua saggy thiab poob nws cov elasticity.
Mysrazu xav kom nco ntsoov tias nws poob phaus ntawm lub duav thiab pob tw nrog kev pab ntawm ib qho khoom noj tsuas yuav tsis ua haujlwm. Yog li, nws tau pom zoo kom muab cov khoom noj nrog tshwj xeeb qoj ib ce, as Well as nrog cov tshuaj pleev ib ce ntau yam (txhuam, khoom muag thiab cov zoo li). Tsuas yog ib qho kev qhia ua ke yuav pab koj ua tiav qhov xav tau.
Txij rau lub duav
Qhov tseem ceeb ntawm txoj kev noj haus no yog kom haus tsis ntau tshaj 25 gram ntawm protein khoom noj ib hnub twg. Xws li kev noj haus yog qhov zoo tagnrho rau cov menyuam ntxhais uas yog tus tswv ntawm ib lub pear-puab tus duab. Nqa koj lub cev rau hauv ib qho zoo li qub, koj yuav tshem tawm ntawm koj cov khoom noj xws li: fatty meat, butter, qaub cream, chips, mis nyuj khov, qab zib thiab hmoov nplej, chocolate thiab tej khoom noj rog.
Yuav tsum muaj cov khoom noj khoom haus txhua hnub xws li: cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo tshiab, zaub, nqaij nruab deg, jam thiab jams, qhob cij los zom cov hmoov nplej, peas, cereals thiab taum, txhuv, nqaij ntshiv. Raws li twb tau hais los saum toj no, thiaj li ua tiav qhov kev tshwm sim ceev, cov khoom noj kom zoo yuav tsum tau ua ke nrog kev siv lub cev. Yog tias koj tsis nyiam ua noj hauv lub gym, ces koj tuaj yeem ua las voos, skate, tso npe ua luam dej, aerobics lossis cia li dhia hauv tsev ntawm txoj hlua.
Yog hais tias koj xav muab pov tawm ntxiv cov npoo npoo ntxiv tsis yog ntawm qhov chaw ntawm lub thauv thiab pob tw, tab sis kuj ntxias cov calves, ces xws li kev noj haus zoo rau koj zoo kawg nkaus. Xws li cov khoom noj rau ob peb hnub yuav ua rau koj lub cev ntau dua elegant, thiab koj yuav txaus siab rau cov kev tshwm sim. Qhov tseem ceeb tshaj plaws yog tias nrog kev noj haus koj yuav tsis tas yuav tshaib plab. Lub hauv paus ntsiab lus ntawm kev noj haus yog raws li qhov tseeb tias ib hnub koj yuav noj tsis tau ntau dua 1200 calories. Yuav kom poob phaus, koj yuav tsum tau tshem qab zib, kib thiab qab zib qab zib, hmoov cov khoom noj los ntawm koj cov khoom noj. Tsis tas li ntawd, ib hnub yuav tsum haus tsawg kawg ib thiab ib nrab ntawm cov dej kua: tshuaj ntsuab, tshuaj yej ntsuab, kua txiv hmab txiv ntoo, thiab tau kawg, dej huv.
Kwv yees li ntawm kev noj haus zoo
Hnub ib:
- Noj tshais: ib khob ntawm 1% kefir los yog yogurt (tsis muaj additives), ib daig dub ncuav nrog lws suav thiab ib qho txiv hmab txiv ntoo.
- Noj su: 200 g ntawm boiled nqaij qaib yam tsis muaj daim tawv nqaij, ib qho kev pab zaub zaub xam lav nrog txiv qaub kua txiv thiab ib khob ntawm kas fes / tshuaj yej.
- Noj hmo: 200-250 grams stewed zaub (txiv lws suav, cauliflower, taum), ib-ci ci thiab 100 ml ntawm qhuav cawu cub.
- Pluas tshais: 150 grams ntawm zaub xam lav, 25 grams ntawm boiled nceb, 25 grams dub khob cij thiab ib khob ntawm kas fes / tshuaj yej.
- Noj su: 50 grams ntawm qhob cij nrog bran, 50 grams cheese thiab ib yam txiv hmab txiv ntoo.
- Noj hmo: 200 grams stewed zaub (txiv lws suav, cauliflower thiab taum), 200 grams cereal thiab 150 ml ntawm qhuav caw.
Xws li kev noj haus pub rau koj kom poob ob lossis peb kilograms toj ib lub lim tiam. Txawm li cas los, nco ntsoov hais tias nws yog hais txog ib tug xov tooj ntawm cov pluas noj nruj heev, yog li thaum lub sij hawm xws li ib tug noj haus, nws yog pom zoo kom haus polyvitamins, thiaj li hais tias lub cev tau txais tag nrho cov tsim nyog cov vitamins thiab ntsiab.
Txiav tawm lub "pob ntseg"
Nws yog qhov zoo tshaj plaws rau kev noj zaub mov rau tus taw hauv lub caij nplooj ntoos zeeg. Cov zaub mov noj qab haus huv yog qhov zoo tshaj plaws haum rau kom txo tagnrho. Watermelon tsis tsuas yog txhawb rau qhov hnyav ntawm lub taub qab thiab pob tw, nws tseem ua kom tshem tawm cov kua ntau dhau ntawm lub cev thiab tshem tawm cov phom sij. Ua tsaug rau qhov no, koj cov tawv nqaij yuav nruj.
Pob zeb, ib yam li dib liab, yog ib yam khoom zoo heev. Nws yog heev six thiab muaj curative thaj chaw. Melon yog zoo absorbed los ntawm lub cev thiab tshem tawm cov co toxins, nws yog ib tug zoo diuretic thiab zoo kawg nkaus stimulates lub Procession. Yog li, watermelon thiab cov khoom noj khoom haus yog ib qho zoo heev.
Txawm li cas los xij, ua ntej koj pib tshem ntawm "pob ntseg" hauv kev caij npav, koj yuav tsum tau tshem tawm kas fes, chocolate, rog thiab ntsim noj khoom noj los ntawm koj cov khoom noj Koj noj txhua yam txiv hmab txiv ntoo thiab zaub uas ntsuab: dill, lettuce, cucumbers, kua txob, zaub qhwv, avocados, txiv apples, zucchini, zaub txhwb qaib, taum thiab lwm tus. Ntxiv nrog rau cov khoom no, koj yuav tsum tau noj ib nrab ntawm cov dib liab los yog kav av ib hnub. Qhov no yuav tsum muab faib ua peb lossis plaub pluas noj.
Txawm li cas los, txawm tias qhov tseeb hais tias nws tau pub noj txhua lub txiv hmab txiv ntoo thiab zaub ntsuab, los ntawm cov txiv hmab txiv ntoo ntsuab thiab peas yuav tsum tau tso tseg. Tab sis hauv koj qhov kev noj haus txhua lub lim tiam, ntxiv rau cov txiv hmab txiv ntoo thiab zaub uas sau saum toj no, koj xav tau ib qho ntawm cov tais diav nram qab no:
- 50 grams unsweetened flakes, ib khob ntawm kev noj haus yogurt thiab ib feem ntawm mixed nyias;
- 150 grams ntawm cov nceb noj hauv grill, ib feem ntawm mixed nyias thiab ib-qos qos yaj ywm;
- ob qho khoom noj uas muaj rog zoo zoo nrog txiv lws suav thiab ob lub ncuav ntawm cov pob kws siav.
Iopat, muaj ib tug tab sis. Koj tsis tuaj yeem tshem tau "pob ntseg" tsuas yog nrog kev pab ntawm kev noj haus xwb. Zoo hmoo, tuaj tos li ib ce ntawm ce yog yooj yim heev.
Ntse lub cev poob ntawm qhov pom ntawm nutritionists
Nutritionists xav tias kev noj zaub mov zoo rau cov taw yuav tsum yog:
- Kev noj zaub mov yuav tsum muaj kev sib npaug thiab xam cov khoom siv qis roj tsawg, cov roj zaub, txiv hmab txiv ntoo, zaub thiab zaub hnoos qis. Tsis tas li ntawd, nyob rau hauv xws li ib tug noj haus, tsuas yog rau peb cov zaub mov yooj yim, yuav tsum muaj peb khoom noj txom ncauj.
- Qhov kev noj haus yuav tsum muaj xwb ntawm cov khoom ntuj uas tsis muaj cov tshuaj txhuam. Yog li ntawd, cov khoom noj yuav tsum yog lub cua kom koj tsis txhob muaj kev puas tsuaj.
- Nws yog qhov yuav tsum tau muaj protein ntau txaus hauv koj cov khoom noj, raws li lawv ua si tseem ceeb hauv peb lub cev: lawv lub luag hauj lwm rau lub hlwb thiab cov metabolism, rau qhov mob ntawm daim tawv nqaij thiab plaub hau, rau txoj kev poob phaus, thiab lwm yam.
- Cov ntxhais yuav tsum tau noj 1200 calories ib hnub twg. Txo cov calorie uas ua rau lub cev qeeb hauv cov metabolism, thiab qhov no muaj txiaj ntsig rau qhov hnyav nce ntxiv.
- Cov zaub mov yuav tsum muaj ib qho txaus roj thiab cov vitamins txaus.
- Cov zaub mov yuav tsum muaj tsawg tshaj plaws ntawm roj, tab sis koj tsis tuaj yeem tua cov rog ntawm koj cov khoom noj, vim lawv ua si tseem ceeb rau peb lub cev. Thiab nyob rau hauv kev noj haus yuav tsum tshwm sim raws li zaub nqaij, thiab cov rog ntawm cov tsiaj keeb kwm.
- Xyov twg koj xaiv los noj, koj yuav tsum tau haus dej haus li ib nrab ntawm ib hnub twg. Yuav ua li cas thiaj li ua rau lub cev zom zaws thiab ua kom yooj yim rau cov metabolism, ib nrab ib teev ua ntej noj mov, haus ib khob dej dawb (koj ntxiv tau txiv qaub kua txiv).
- Txhua yam khoom noj yuav tsum tau ntxiv los ntawm kev siv qoj ib ce los yog kev siv lub cev: seev cev, aerobics, ua luam dej, khiav ceev ceev thiab zoo ib yam.