Lub ntsiab lus ntawm kev sib ntaus sib tua nrog kilograms tsuas yog qhov teeb meem ntawm ob lub raum. Qhov nruab nrab, cov protein txhua hnub rau cov poj niam yog li ntawm 50 thiab 90 grams. Daim duab no qhia tau hais tias muaj kev nyab xeeb ntawm protein ntau hauv cov zaub mov. Yog tias nws muaj ntau dua, peb lub raum pib ua hauj lwm nrog cov neeg tawg rog, uas yog qhov tsis zoo rau lawv txoj haujlwm. Yog li ntawd, thaum lub sij hawm kev noj haus yuav tsum tau ntau ceev faj.
Koj noj tau dab tsi?
Daim ntawv teev cov khoom noj uas siv tau yog ntau yam: nqaij nyug, nqaij qaib, ntau hom ntses thiab qwj ntses, cov khoom noj khoom haus, thiab cov qe, tshwj xeeb yog nqaij qaib thiab quail. Cov txiv hmab txiv ntoo, txiv duaj, txiv lwg, txiv lws suav, thiab lwm yam khoom noj), cov hmoov nplej (xws li cov zaub mov noj) thiab qos yaj ywm).
Peb tuaj rau koj qhov kev txhawj xeeb ntawm cov ntawv qhia kwv yees rau lub lim tiam.
Koj tuaj yeem hloov cov khoom noj thiab cov tais diav ntawm koj qhov kev pom zoo.
Lub Lim piam Protein noj
Hnub Ib
Noj tshais: 160 gr. boiled nqaij qaib fillet, 100 gr. grated beets, 1 nqaij qaib qe, ntsuab tshuaj yej
Noj su: 150 gr. boiled nqaij qaib, 1 dietary loaf, 120 gr. zaub xam lav ntawm carrot, dib thiab parsley, kua txiv hmab txiv ntoo
Pluas Hmo: 100 gr. ntses cutlets, 20 gr. cheese 120 gr. zaub xam lav los ntawm boiled beet nrog qaub cream, ntsuab tshuaj yej
Hnub ob
Tshais: 140 gr. boiled nyuj, 2 nqaij qaib, ib qho me me ntawm curd casserole, kasfes yam uas tsis muaj suab thaj
Noj su: 200 gr. kib ntses (tsawg-rog ntau yam), zaub xam lav los ntawm qe thiab qaub cream, zaub kua txiv hmab txiv ntoo
Noj hmo: 150 gr. boiled nqaij qaib mis, 100 gr. tsawg-rog tsev cheese, ib khob dej
Hnub Peb
Noj tshais: 100 gr. boiled nyuj, zaub xam lav ntawm lws suav thiab dib, zaub kua txiv
Noj su: 150 gr. tsawg-rog tsev cheese nrog qaub cream, 2 apples, ntsuab tshuaj yej
Noj hmo: 150 gr. boiled ntses, 120 gr. sauerkraut
Hnub Plaub
Noj tshais: 150 gr. tsawg-rog tsev cheese, ntsuab tshuaj yej los yog kasfes ntuj
Noj su: 170 gr. stewed nyuj nrog carrots, 150 gr. zaub zaub xam lav
Pluas Hmo: 100 gr. brynza, 1 qe, 100 gr. sauerkraut, ib khob ntawm pob zeb hauv av dej
Hnub tsib
Tshais: 170 gr. tsev cheese nrog qaub cream thiab ib khob ntawm yogurt
Noj su: 180 gr. boiled nqaij qaib nqaij (tau nrog broth), zaub xam lav ntawm dib, cabbage thiab parsley, zaub kua txiv
Pluas Hmo: 160 gr. ntses steamed cutlets, 50 gr. brynza, ib khob dej
Hnub Rau Rau
Noj tshais: 100 gr. boiled nqaij qaib fillet, 120 gr. grated carrots nrog qaub cream, ntsuab tshuaj yej
Noj su: 150 gr. boiled nyuj, 100 gr. sauerkraut, kua txiv hmab txiv ntoo
Pluas Hmo: 50 gr. brynza, 2 qe, ntsuab tshuaj yej
Hnub Xya
Noj tshais: 150 gr. boiled ntses, zaub xam lav ntawm cucumbers thiab cabbage, ntsuab tshuaj yej los yog ntuj kasfes
Noj su: 150 gr. boiled nqaij qaib fillet, 2 apples, ntsuab tshuaj yej
Noj hmo: 150 gr. tsawg-rog tsev cheese los yog curd casserole, noj ncuav qab zib, ib khob ntawm ntxhia dej
Nyob rau lub sij hawm ntawm cov zaub mov nws pom zoo kom haus ib khob dej. Kuj txog 300 ml. dej yuav tsum tau qaug dej qaug cawv thaum sawv ntxov rau ntawm lub plab tas, raws li qhov no zoo dua tuaj yeem kho cov metabolism. Tsis tas li ntawd, kev ua si thaum sawv ntxov yuav tsis mob, vim hais tias, raws li koj paub, lub cev qoj ib ce tsis tsuas hlawv roj calorie, tab sis kuj pab tua cov kev tshaib plab.
Raws li koj tau pom, kev noj haus no tsis yog "spartan" li lwm tus. Qhov kev noj haus yog varied txaus. Yog tias xav tau, ntau cov zaub mov qab muaj peev xwm npaj tau los ntawm cov khoom muaj protein ntau. Tab sis lub ntsiab zoo ntawm kev noj haus no yog poob sai sai. Muaj ntau tus ntxhais tau ntsib txhua qhov txiaj ntsig ntawm hom no.
Ib co kev xyuas
Svetlana:
"Qhov teeb meem ntawm qhov hnyav tshaj qhov ntawd tau muab rau kuv los ntawm qhov qub txeeg qub teg, uas kuv tsis tau sim - thiab thaum sawv ntxov jogs, thiab cais cov zaub mov, thiab ceev cov khoom noj uas ua haujlwm ntawm lub ntsiab lus ntawm" qhov ncauj kom kaw. " dua li ntawm kuv lub duav thiab plab mog.Tsis ntev dhau los kuv tau kawm txog qhov txuj ci tseem ceeb no, kuv txiav txim siab sim.Qhov kev noj zaub mov ua rau kuv xav tau.Nws twb tau xya kilograms tom qab thawj chav kawm.Li lub hlis dhau los - Kuv tsis ntxiv phaus. ntawm no noj haus thiab zakre nws kuv tau ... "
Elena:
"Kuv tau hnov txog txoj kev noj zaub mov no ntev heev, tiam sis kuv tsis tau xav txog qhov ntawd kom txog thaum qhov hnyav ntxiv rau kuv." Tom qab yug los, kuv tau kaum kilograms, feem coob tau nyob ntawm kuv sab. "Lub cev nqaij daim tawv tsis muaj zog, tab sis tsis muaj dab tsi hauv daim iav Ntxiv nrog rau kuv lub tsev mus qoj kuv pib noj raws li qhov kev noj haus protein ntau.Qhov no yog rho 12 kilograms hauv ib lub hlis.Nws yog amazing! Kuv twb ua txawm slimmer dua kuv ua ntej tus me nyuam! "
Kev txiav txim los ntawm kev txheeb xyuas cov menyuam ntxhais, koj tuaj yeem nkag siab tias qhov kev qhia no rau kev noj haus yuav ua rau muaj kev cuam tshuam thiab qhov kawg. Thiab yog hais tias qhov teeb meem ntawm qhov hnyav tshaj qhov tseem ceeb rau koj, ces peb xav kom noj cov zaub mov no. Hloov kom zoo dua!