Noj zaub mov zoo rau qhov hnyav: menus, tswv yim thiab cov cai

Cov pej xeem kev sib raug zoo hauv kev sib txuas lus, blogs, cov kws qhia txog qoj thiab txawm tias TV yeej ib txwm tham txog cov txiaj ntsim ntawm kev noj zaub mov kom zoo, tab sis tsuas yog 10% ntawm cov ntaub ntawv yuav teb tau tus neeg tuaj tshiab rau txhua nqe lus nug. Yog li ntawd, peb tau tsim ib daim ntawv qhia kom noj qab haus huv, uas koj yuav kawm: dab tsi yog noj zaub mov zoo; nws cov cai tseem ceeb, vim li cas nws tsis tuaj yeem ua lwm yam; dab tsi yog BJU thiab suav cov calorie ntau npaum li cas; ib daim ntawv teev cov khoom kom zoo rau poob phaus; zaub mov rau lub lim tiam; pab "pleev xim rau" rau cov caloric suav.

Noj zaub mov zoo - dab tsi yog nws?

Kev noj zaub mov zoo yog cov khoom noj txhua hnub rau carbohydrates, proteins thiab cov rog. Tus naj npawb ntawm cov calorie ntau ntau muaj kev ua haujlwm ntawm lub cev thiab blocks hnyav nce. Thaum noj zaub mov kom yog, tus plab hnyuv microflora yog rov qab, metabolism yog ceev, dej-ntsev metabolism hauv kev ua haujlwm, thiab muaj roj ntau dhau lawm.

12 cov cai rau kev noj qab nyob zoo - noj thiab poob phaus

Qhov txawv ntawm kev noj zaub mov zoo thiab tsawg-calorie cov pluas noj yog tias koj noj 5-6 zaug ib hnub (!) Thiab txaus siab rau cov zaub mov. Mob hnyav mus, thiab lub cev rov qab los. Kev noj zaub mov zoo tsis yog kev txwv tsis pub muaj kev txwv, tab sis ib daim ntawv teev cov kev ua tsis muaj qhov poob qis thiab kho kom rov zoo los ntawm kev noj qab haus huv tsis yooj yim sua.

1. Noj tshais yog qhov tseem ceeb tshaj pluas mov. Muaj tsis muaj kev noj qab haus huv tshais - tsis muaj ib qho zoo nkauj. Tau, yog, cov ntxhais, nws tau ua dua los ntawm cov khoom noj khoom haus. Tsis muaj noj thaum sawv ntxov, koj "tawg" lub plab. Tshwm sim: tsis muaj zog, pib ntawm 10 o'clock, txaus ntshai mus ob peb vas, ob zaug load rau digestive system thaum nruab hnub.
2. Tsis muaj kev tshaib kev nqhis! Peb noj 5-6 zaug ib hnub, thiab tsuas yog khoom siv tau. Pluas tshais, pluas su thiab noj hmo + 2-3 khoom noj nrog txiv hmab txiv ntoo / zaub / khib nyiab.
3. Lawv tau sawv, txhuam lawv cov hniav, haus ib khob dej sov nrog 1 tsp. zib mu thiab ib daim ntawm txiv qaub. Yog li peb pib lub plab nyob rau theem "npaj noj tshais!". Tom qab 15 feeb peb noj.
4. Peb haus dej haus tsawg kawg yog 1.5 liv dej tshiab ib hnub twg. Kua txiv, dej qab zib, tsis muaj tshuaj tsw qab.
5. 15 nas this ua ntej noj mov, noj 200 ml dej, tab sis koj tsis tuaj yeem haus dej. Tom qab 20-30 feeb, ua kom ntsuab tshuaj yej nrog txiv qaub, thiab ces dej dua.
6. Huag, ntxub thaum 18:00. Cov pluas noj hais tias koj noj tsis tau tom qab rau xyoo. Kev noj qab nyob zoo rau qhov hnyav yuav pub koj tawg tom qab 20:00, tab sis tsuas yog mis nyuj thiab 2-3 teev ua ntej yuav mus pw. Qhov tseem ceeb tshaj plaws yog tsis txhob mus tshaj li niaj hnub kev cai ntawm BJU (dab tsi yog nws, nyeem hauv qab).
7. Peb npaj ib qho kev kho dua tshiab ntawm lub tub yees: sausages, mayonnaise, ketchup, sausages thiab haus luam yeeb khoom - nyob rau hauv thoob khib nyiab. Peb sau cov txee nrog zaub, nqaij qaib fillet, txiv hmab txiv ntoo thiab yog lub nraub qaum.
8. Peb tsuas yog ua rau ob peb tug los yog nyob rau hauv ntau hom! Cov neeg ua haujlwm hauv chav noj mov yeej pab tau txhua yam uas yuav pab tau rau hauv phaj. Peb tsis nco qab txog kib qos yaj ywm, dawb thiab pies.
9. Pib lub chaw muag khoom noj. Qhov no yog ib phau nrog ib daim duab pleev xim rau zaub mov noj rau lub limtiam. Li ntawd, koj mas nws yeej yuav tsis lov.
10. Noj cov khoom qab zib (txawm pies thiab khoom qab zib) ib zaug ib lub lim tiam thaum sawv ntxov. Tab sis tsuas yog nyob rau hauv ib qib me ntsis. Txhawm rau ib lub ncuav mog qab zib rau hauv ib lub rooj zaum - rov qab rog rau hauv plab.
11. Txhob haus kasfes. Teeb meem rau lub plab, lub plawv thiab cov hniav.
12. Npaj cov hnub tsis tuaj yeem rau kefir thiab txiv apples.

Vim li cas koj thiaj tsis tau noj lwm yam? Kev noj qab haus huv, khoom noj thiab kev noj qab nyob zoo tsis muaj nyob. Kev noj haus zoo yog ib qho zoo heev, lub zog thiab zoo nkauj.

Peb xav txog cov ntsiab lus caloric thiab BJU

BJU yog lub npe luv rau cov protein, rog, carbohydrates. Kev noj zaub mov ntawm cov khoom noj tau tsim muaj los ntawm ib tus neeg suav txhua hnub ntawm BJU. Ntawd yog, peb xam ntau npaum li cas lub cev siv energy (calorie) rau ib hnub rau kev ua haujlwm. Yuav kom poob phaus, peb siv 200-300 kcal ntawm qhov txiaj ntsig. Khaws qhov hnyav - tsis txhob hloov dab tsi, hom - ntxiv thiab calorie thiab fiz. ntsaws.

Los ntawm Harris-Benedict formula

Rau cov poj niam: 655 + (9.6 * hnyav) + (1.8 * qhov siab, cm) - (4.7 * hnub nyoog) = OOV - tag nrho cov metabolism (kcal).

Tam sim no multiply los ntawm lub cev load tau:

• Txoj Kev Ua Yeeb Yam - 1, 2;
• Ua sports 1-3 zaug hauv ib lub lim tiam - 1, 3;
• Kev Kawm 4-5 zaug ib lub lim tiam - 1, 5;
• Kev ua kis las - 1, 8.

Nws hloov tawm: 655 + (9.6 * 45) + (1.8 * 158.5) - (4.7 * 21) = 655 + 432 + 285.3 - 98.7 = 1273.6 kcal / hnub. 1237.6 * 1.3 = 1655.68 kcal / hnub.

Thiab tam sim no peb yuav laij cov khoom noj txhua hnub ntawm kev noj qab haus huv kom txo kom yuag txo hauv BJU.

• Protein:
  • rau tsawg-kev ua si 1-1.5 g ib 1 kg ntawm qhov ceeb thawj;
  • rau kom nquag plias thiab teeb qhov loj ntawm 1.8-2.5 g ib 1 kg ntawm qhov ceeb thawj.
• Cov nqaij: 1 g ib 1 kg ntawm qhov hnyav;
• Carbohydrates: 5 g ib 1 kg ntawm lub cev hnyav.

Nyob rau hauv 1 gram muaj kcal:

• protein - 4 kcal;
• roj - 9 kcal;
• carbohydrates - 4 kcal.

Peb xav txog (lub xwm txheej ntawm 45 kg):

• B (1.5 * 45 * 4) = 270 kcal;
• (1 * 45 * 9) = 405 kcal;
• Y (5 * 45 * 4) = 900 kcal.

Tag Nrho: 1575 kcal.

Kom poob phaus, txo cov nyiaj ntawm carbohydrates mus rau 4-3 grams ib hnub twg. Ua rau cov nqaij loj - nce cov proteins. Cov kev hloov hauv cov khoom noj yog muaj kev kub ntxhov, tsis pub ntau tshaj 10% ntawm qhov nyiaj.

Noj cov zaub mov qab noj rau hnub ntawd

Peb muaj ntau hom kev noj tshais, pluas tshais, noj hmo thiab khoom noj txom ncauj, uas koj tuaj yeem tsim muaj txoj kev npaj pluas noj txhua lub limtiam.

8:00 Noj tshais

1. Oatmeal ntawm mis nyuj 0% + raisins / qhuav apricots + 1 tsp. cellulose.
2. Cov porridge porridge ntawm mis nyuj 1,5% + qaug qoob loo + 1 tsp. zib ntab.
3. Ob tug muag muag zom + cov zaub mov dub + zaub zaub nyias (hnav ris tsho: txiv roj roj + cov kua txob dub).
4. Curd nrog apricot / raisins / txiv tsawb + 1 tsp. qaub cream + qhob cij

10:00 Khoom noj txom ncauj №1

1. Smoothies ntawm apples + cinnamon + carrots
2. Ntsim qab zib thiab kua qaub kua txiv + lub khob ntawm kefir;
3. Txiv hmab txiv ntoo yog tshiab (tshwj tsis yog txiv tsawb, txiv hmab);
4. Cov txiv hmab txiv ntoo qhuav + walnuts + kefir.

13:00 Noj su

1. Zaub stew + nqaij qaib nrig rau ob peb;
2. Cov roj tsawg muaj roj nrog 150 grams nqaij + rye qhob cij;
3. Nqaij ntses pob tw chob (khoom plig), nqaij qaib (lws suav, lws suav, cheese);
4. Ci qos yaj ywm (2-3 pieces) nrog cream, tshuaj ntsuab thiab nceb + zaub zaub xam lav.

16:00 Tus naj npawb tus naj npawb 2

1. Smoothies ntawm apples + cinnamon + carrots
2. Ntsim qab zib thiab kua qaub kua txiv + lub khob ntawm kefir;
3. Txiv hmab txiv ntoo yog tshiab (tshwj tsis yog txiv tsawb, txiv hmab);
4. Cov txiv hmab txiv ntoo qhuav + walnuts + kefir.

19:00 Noj hmo

1. Ntses nrog zaub ci hauv qhov cub;
2. Taum liab los yog taum pauv nrog zaub zaub xam lav + 70 g ntawm nqaij qaib nqaij;
3. Qus nplej nrog nceb thiab zaub;
4. Ntses cutlets steamed nrog buckwheat.

Khoom noj qab haus huv rau kev poob phaus - nyiaj muas noj

Kev noj haus zoo - tsis txhais hais tias kim. "Kuv tsis tuaj yeem yuav nqaij qaib, tsis muaj nyiaj txiag rau txiv hmab txiv ntoo, thiab ntses feem ntau rau cov nqi them nqi siab," yog cov lus sau tsis raws li qhov tseeb. Suav ntau npaum li cas mus rau cov khoom noj ceev, hnyuv ntxwm, cheeses, qos yaj ywm, butter thiab lwm yam mucks nyob rau hauv ib lub hlis. Thiab suav cov khoom noj uas koj noj ib zaug.

Txoj kev noj haus yog txhais tau tias ntawm 75-150 gram ntawm ib yam khoom, thiab khoom noj txom ncauj 1-2 txiv hmab txiv ntoo. Qhov no tsis yog pab tau, tab sis kev lag luam.

Peb tau sau ib daim ntawv teev cov zaub mov zoo noj uas yuav tsis ntaus lub hnab nyiaj.

Cov zaub mov muaj protein ntau:

• tsiaj keeb kwm: nqaij qaib, nqaij npuas lean, qe, ntses, tsev cheese, cheese, qaub cream, mis nyuj, kefir;
• zaub keeb kwm: soy, txiv ntseej, oatmeal, semolina, macaroni (nyuaj hom cereals), millet, mov, nceb, pearl barley.

Cov khoom siv nrog cov nqaij tsis muaj kev sib xyaw : zaub, txiv ntseej, linseed, taub dag roj. Olives, noob, ceev. Muab lub cev nrog cov rog, haus dej haus thaum sawv ntxov 1 tsp. roj tom qab ib khob dej.

Pab tau carbohydrates : txiv hmab txiv ntoo, zaub, lentils, soy. Txiv kab ntxwv, txiv tsawb, carrots, beets - noj me me. Rau cov khoom noj khoom haus carbohydrate zoo tagnrho: txiv apples, sauerkraut, citrus, kiwi, lws suav, plum, txiv moj coos, txiv pos nphuab, txiv lws suav, cucumbers, nceb, pomegranate.

Kev pabcuam "tshuaj pleev" rau kev suav tshuab

Sau tawm cov calorie ntsiab lus ntawm cov khoom, suav txhua cov grams nyob rau hauv txhua lub khoom txom ncauj / noj su 7 hnub hauv ib lub lim tiam! Nws yog txaus ntshai, tsis yog nws? Cia nrog kev ntshai, cov neeg tsis tau pom kev noj qab nyob zoo thiab tsim tau zoo heev calorie suav apps uas koj tuaj nruab tau ntawm koj lub gadget:

• Calories txee los ntawm FatSecret;
• Calorie lub laij lej ntawm Yauheni Bulat;
• MyNetDiary Calorie Counter PRO;
• Muaj pes tsawg ntawm cov khoom los ntawm Sergey Nesterov;
• Cov ntsiab lus ntawm cov khoom siv los ntawm Nebulus.

Peb vam tias koj tsis muaj lus nug txog kev noj mov!