Tab sis txawm tias cov zaub mov tsis zoo tshaj plaws yuav tsis zoo yog tias koj tsis ua si kis las. Yuav kom poob phaus, koj yuav tsum tau siv cov kev ntsuas nyuaj, tau kawg, ua ntej txhua yam, koj yuav tsum ua raws li kev noj haus, noj cai, thiab tib lub sij hawm qoj ib ce, tsiv ntau ntxiv. Nws yog ib qhov tsim nyog yuav tsum tsis tu ncua zuj zus, noj cov txheej txheem dej. Tag nrho cov kev ntsuas no yuav pab tsis tau tsuas yog poob phaus, tab sis kuj pab tau kom muaj kev zoo. Tsis tas li ntawd, nws yog ib qho tseem ceeb kom ncav cuag qhov hnyav kom txaus rau nws, thiab qhov no nws yog qhov yuav tsum tau noj kom zoo tom qab noj zaub mov tas. Tom qab tag nrho, feem ntau nyhav feem ntau tshwm sim vim kev tsis noj nqaij. Snacking ceev ceev, noj zaub mov kom zoo, noj mov, ua ntej yuav mus pw tag nrho qhov no ua rau pom qhov hnyav tshaj qhov nyhav.
Txoj kev poob phaus yog nrog txoj kev hloov ntawm tag nrho lub cev, yog li nws tseem ceeb heev kom poob phaus, maj mam tig mus rau lub teeb zaub, kom tsis txhob txhawj txog lub cev. Nws yog ib qho tseem ceeb uas yuav tsum tau qhib lub hlwb. Yog tias thaum noj zaub mov koj tsis zoo, tsis xis nyob, ces cov khoom noj no tsis haum koj, koj yuav tsum xaiv lwm txoj kev noj haus. Xaiv khoom noj uas muaj koj cov zaub mov uas nyiam, qhov no yuav pab kom ua raws li nws. Nov yog qee cov khoom noj zoo tshaj plaws. Mediterranean noj cov zaub mov yog kev noj haus uas, raws li kws tshaj lij, yog tsim los txo qhov hnyav, txhim kho lub cev, thiab txo cov kab mob hauv lub cev. Lub hauv paus ntawm Mediterranean kev noj haus yog nqaij nruab deg, ntses, zaub, ntau tus txiv hmab txiv ntoo, txiv ntseej, rye qhob cij. Los ntawm zaub roj, tsuas yog txiv ntseej roj - ob dia ib hnub twg. Ib qho me me ntawm cov khoom noj siv mis. Nyob rau hauv kev noj haus, yuav luag tsis muaj nqaij cov khoom, nrog rau nqaij qaib. Mediterranean khoom noj khoom haus pub rau kev siv cawv, nyiam yog muab rau cov dej caw liab. Kev noj haus no tuaj yeem siv rau lub sijhawm tsawg kawg nkaus, qhov tseem ceeb tshaj plaws, tias txhua hnub cov ntawv qhia yeej txawv.
Kwv yees li ib hnub: noj tshais - txiv hmab txiv ntoo tshiab, ib khob kua txiv tshiab lossis dej. Qhov thib ob noj tshais: nqaij noj nqaij ntses nrog cov txiv ntseej, ib qho mov ci. Ib khob dej. Noj su - ob lub thawv nrog zaub thiab mov kua txob, zaub zaub nyias hnav khaub ncaws nrog txiv roj roj, ib daim ntawm rye qhob cij, liab caw. Kua txob tau hloov nrog cov ntses ci ntses. Noj hmo tsis muaj. Yam khoom noj tom ntej yog kev noj haus ntawm "10 khoom". Tus essence ntawm kev noj haus yog txo koj cov khoom noj rau 10 khoom noj hauv ib lub lim tiam. Tab sis cov ntawv qhia txhua txhua hnub yuav tsum muaj tag nrho cov khoom no. Lawv tuaj yeem ua ke nrog ntau txoj hauv kev, ua noj ua ke, tsis txhob txav. Tag nrho cov khoom noj yuav tsum tsis pub tshaj 1.5 kg ib hnub twg. Cov khoom no muaj xws li: nqaij qaib fillet; qe; kefir. Los ntawm zaub - txiv lws suav, cucumbers, kob los yog dawb cabbage, aubergines, zucchini. Thiab tseem nceb, los ntawm txiv hmab txiv ntoo - apples. Nyob rau hauv ib hnub ib tug muaj peev xwm siv ib nrab teeb, qej, ib tug teaspoon ntawm zib mu, ib tablespoon ntawm txiv ntseej roj, ib daim ntawm dub khob cij, txiv qaub kua txiv, ntsuab tshuaj yej. Txhua hnub muaj xws li hauv koj qhov kev noj haus ib qho loj npaum li cas ntawm greenery - parsley thiab dill. Ua tsaug rau kev noj haus, koj tuaj yeem poob phaus hauv qhov hnyav 1.5 kg ntawm ib lub lim tiam.
Tom ntej, ib qho piv txwv ntawm cov khoom noj protein , nws tseem hu ua nqaij noj cov nqaij. Lub hauv paus ntawm kev noj haus no yog nqaij. Ntxiv nrog rau cov nqaij, cov khoom nram qab no raug tso cai rau hauv kev noj haus no: ntses, qe, zaub. Ua raws li kev noj haus no, koj yuav tsum tau ua raws li ntau cov cai: thawj zaug, koj yuav tsum tau noj tsawg kawg tsib zaug ib hnub twg, me me. Qhov thib ob, koj tsis tuaj yeem haus dej thiab haus dej haus tom qab noj mov, koj haus tau ib nrab teev tom qab noj mov. Koj noj tsis tau tom qab xya hauv yav tsaus ntuj. Ua noj yog ua tau tsuas yog nyob rau hauv cov roj txiv roj, cov roj ntxiv yog tshem tawm. Kev noj haus excludes cov khoom nram qab no: qhob cij thiab hmoov nplej, ntau yam cereals, zaub yuav tsum tau muab tshem tawm los ntawm carrots, qos yaj ywm, pob kws. Nws yog ib qho tsim nyog kom tsis txhob muaj cov khoom siv mis nyuj, xws li qab zib thiab qab zib, txiv hmab txiv ntoo, dej qab zib thiab dej qab zib, dej cawv haus. Qhov ntev ntawm qhov khoom noj khoom haus yuav tsum tsis pub ntev tshaj 10 hnub. Yog hais tias qhov kev noj haus tau tu ncua rau qee yam, ces koj yuav tsum tsis txhob ua ntxiv, raws li qhov ua txhaum cai ntawm kev noj haus yuav tsis ua rau cov nyhuv yam xav tau, nws yog qhov zoo dua rau rov ua nws ib ntus.
Kev noj zaub mov zoo yog cov khoom noj uas muaj protein ntau-vitamin. Ua tsaug rau txoj kev noj haus no, koj tuaj yeem poob tsib phaus kaum hnub. Lub hauv paus ntawm kev noj haus yog protein ntau thiab vitamin zaub mov. Nws yog tsim nyog kom tshem tawm cov carbohydrates thiab cov rog hauv koj cov khoom noj. Koj noj tsis tau mayonnaise, qaub cream, ntau cov kua ntses, seasonings, nws yog ntshaw kom tshem ntsev los yog coj nws siv tsawg kawg nkaus.
Cov pluas noj muaj li rau rau ib hnub, txhua ob thiab ib nrab xuab moos. Thiab cov khoom noj muaj protein thiab cov vitamin yuav tsum noj nyias nyias. Los ntawm cov dej qab zib rau cov khoom noj tsuas yog cov dej ntxhia xwb, ntsuab thiab tshuaj yej ntsuab tsis muaj suab thaj. Tus nqi haus kua txhua hnub yuav tsum yog tsawg kawg yog ob zaug ib hnub. Lwm cov dej qab zib: carbonated dej, kua txiv hmab txiv ntoo, kua txiv qaub, kua dej cawv kom tsis suav. Qhov kwv yees tshiab ntawm cov khoom noj protein-vitamin noj. Pluas tshais ib khob dej ntxhia thiab tom qab 15 mus rau 20 feeb ob lub hau qe - zaub mov muaj protein ntau. Qhov thib ob noj tshais - ib cov txiv kab ntxwv qaub - vitamin cov khoom noj. Noj su: 200-250gr ntawm hau los yog nqaij ci nqaij - Zaub mov muaj protein ntau. Khoom txom ncauj: ob lub txiv los yog ci txiv hmab txiv ntoo - vitamin cov khoom noj. Noj hmo, tsis pub dhau rau rau yav tsaus ntuj - 200 grams ci los yog boiled ntses - protein khoom noj. Peb teev ua ntej yuav mus pw - ib qho loj txiv kab ntxwv - vitamin cov khoom noj. Koj tuaj yeem muaj xws li cov khoom noj protein hauv koj cov zaub mov uas tsis tshua muaj rog, cheese, tsis rog rog. Raw, stewed los yog boiled zaub yuav siv tau raws li ib cov vitamin khoom noj: qej, beets, carrots, txiv lws suav, zucchini, lwm yam zoo li Thiab kuj tag nrho cov txiv hmab txiv ntoo tshwj xeeb tshaj yog cov txiv hmab txiv ntoo qab zib, tsis muaj txiv hmab txiv ntoo, bananas, persimmons, thiab lwm yam.
Rau lovers ntawm cov khoom noj siv mis muaj ib tsev cheese noj . Tsev cheese yog ib qho tseem ceeb cov khoom, nws yog ua tau los ua noj ntau delicious thiab noj qab haus huv lauj kaub tais diav los ntawm nws. Ntawm no yog kwv yees li ntawm cov khoom noj khoom haus ua noj rau ib hnub. Noj tshais: 30gr ntawm pob kws cov pob kws thiab 100 ml mis nyuj, lub khob ntawm cov ntxhuav dej. Pluas su: Tsev cheese nrog qab zib Bulgarian qab zib, ib qho mov ci, khob iav kua txiv kab ntxwv. Ua kom muaj tsev me me nrog kua txob qab zib, koj yuav tsum tau 200 grams muaj roj tsawg cheese, 100 grams ntawm cov roj tsawg, 250 grams ntawm Bulgarian kua txob, ntsuab dos mus saj, nplooj ntawm ntsuab nyias, ntsev thiab dub kua txob rau saj. Grate cheese on raug nplua grater thiab mix nrog curd, ntxiv kua txob Sweet, txiav rau hauv cubes, ntsuab dos, ntsev thiab kua txob. Nyob rau hauv lub phaj, nteg tawm zaub xam lav tawm ntxuav thiab qhuav nrog ib daim ntawv napkin, tso lub curd loj on to top, decorate nrog ntsuab dos thiab pieces ntawm Sweet kua txob. Noj hmo: ib daim ntawm rye qhob cij nrog butter, koj tuaj yeem noj ncuav los ntawm tej hmoov nplej thiab roughly 30 gr ntawm roob ris, ib khob ntawm ntxhia dej. Tsev cheese noj tsis tau ntev tsis tuaj yeem tsis pub tshaj ib lub lim tiam.
Ntawm cov neeg uas xav poob phaus, mono-diets yog nrov heev. Monodieta txawv ntawm lwm tus neeg nyob rau hauv tias ib tug neeg thoob plaws lub hnub noj ib qho khoom muag. Lub sij hawm ntawm kev noj haus yog txog tsib hnub, tsis muaj ntxiv, vim hais tias lub cev tsis tau txais tag nrho cov vitamins tsim nyog. Muaj ntau mono-diets: watermelon, oatmeal, kua, lactic, qos yaj ywm, dib, kefir, chocolate noj, thiab lwm yam. Yog tias koj ua raws li, piv txwv li, kev noj haus mis, koj yuav tsum haus ib mis nyuj ib hnub, ib khob txhua txhua peb teev. Kua noj zaub mov - koj xav tau ib hnub twg tag nrho noj zaub xwb, tsis txhob haus dej ntau ntau, nco ntsoov haus dej kom ntau: ntsuab los sis tshuaj yej, dej dawb. Tab sis nws yuav tsum nco ntsoov tias mono-diets yuav tsum tau xaiv, muab lub tolerability ntawm cov khoom los ntawm lub cev. Thiab nws yog zoo dua los siv xws li cov pluas noj raws li hnub yoo mov. Kev noj haus zoo rau qhov hnyav tau yog cov khoom noj ntxuav kom huv si. Piv txwv, noj zaub mov raws li, uas suav nrog cov qe txhuv. Muaj ib hnub koj yuav tsum noj 180gr ntawm cov qus txhuv, 100gr ntawm cov txiv hmab txiv ntoo qhuav, 300gr ntawm zaub, ib diav txiv roj roj, txiv qaub kua txiv rau cov khoom qab zib. Thaum lub sij hawm noj cov zaub mov, nws yog ib qhov tsim nyog yuav tau haus dej haus ntau ntau cov kua: mineral dej, ntsuab tshuaj yej, herbal infusions. Tam sim no koj paub txhua yam txog kev noj haus zoo tshaj thiab kev poob phaus, kev xaiv noj yog koj li!