1. Koj yuav tsum noj tib lub sijhawm
Qhov ntsuas ntawm kev noj haus zoo yog kev noj qab haus huv tshaib plab, thaum muaj ib tus neeg zoo siab thiab ib qho mov ci ntawm qhob cij. Tom qab mob hypothermia, overheating, cua hlob thiab tom qab ua haujlwm, nws zoo dua tsis zaum ntawm lub rooj ib zaug, tab sis me ntsis nees nkaum feeb. Yog tias tsis xis nyob, tsis txhob noj quab yuam. Lub cev yeej txuag lub zog, uas nws xav tau thaum mob. Thiab thaum nws xav tau zaub mov, nws tuaj yeem qhia koj ib qho teeb liab.
2. Koj tsis tas yuav noj tshais
Thaum peb mus ua hauj lwm tom qab noj pluas tshais, peb, yog li ntawd, tsis txhob pub khoom noj kom zoo, tab sis peb tsis muaj hau los xav. Kwv yees li ntawm 75% ntawm cov ntshav rushes rau lub plab, thiab cov txheej txheem ntawm kev zom zaub mob ntev plaub teev. Nws yog qhov zoo dua los noj peb teev tom qab pw tsaug zog, ces thaum lub sijhawm tag nrho koj yuav tsis tshaib plab. Nws yog zoo dua los noj ib lub teeb ci tshais - porridge thiab tshuaj yej. Nqaij cov khoom noj zoo tshaj plaws rau noj su.
Npaj noj pluas tshais
Rice nrog tsev cheese
Ua 100 grams ntawm cheese cheese 10% rog, nrog rau ib qho tablespoon tws zaub, nrog 2 tablespoons tag nrho cov mis, ntsev, kua txob. Thiab nteg tawm peb me me feem ntawm boiled mov.
Cocktail ntawm plums thiab mis nyuj haus
Siv 100 grams cov mis nyuj, 150 grams ripe plums thiab ntxiv 5 teaspoons suab thaj, cinnamon. Mus tawm ntawm cov pob txha kua thiab nyem tawm cov kua txiv hmab txiv ntoo. Cia peb muab cov kua txiv hmab txiv ntoo tso nrog cov kua txiv hmab txiv ntoo, ntxiv cinnamon thiab qab zib.
3. Nws yuav tsum tsis txhob xa
Raws li cov cai ntawm kev noj zaub mov zoo ntawm cov zaub mov, ib tug yuav tsum muaj kev lom zem. Thaum noj mov, koj tsis tas yuav tsum cuam tshuam los ntawm cov teeb meem loj heev, thiab cov zaub mov yuav tsum tau chewed kom huv si. Raws li cov tswvyim Eastern hais tias, koj yuav tsum zom ib daim mov 22 zaug, thiab tom qab ntawd koj yuav poob phaus.
Anfisa Chekhova qhia cov hauv qab no: txoj kev uas yuav poob phaus yog noj zaub mov thiab nyiam koj tus kheej. Thaum twg koj xav tau, muaj, koj yuav them taus tej yam qab, tab sis koj tsis tas "boo".
Demi Moore - lub hnub qub Hollywood noj mov rau cov neeg tsis noj nqaij noj, nws tau ntev txij thaum muab cov mis nyuj, nqaij, qab zib thiab nyiam zaub thiab txiv hmab txiv ntoo tshiab. Ua tsaug rau txoj kev noj haus no, Demi Moore ntseeg hais tias qhov mob ntawm nws cov tawv nqaij zoo dua nws yog nyob hauv nws cov hluas, thaum nws tsis them nyiaj rau cov cai tswj kev noj qab haus huv.
Ib txoj kev nthuav kev dag ntxias koj lub plab, xwv kom satiety tom qab noj mov ntau dua li ib txwm, koj yuav tsum tau noj 2 teaspoons ntawm txiv roj roj, 10 feeb ua ntej noj mov.
4. Ntau lub fiber ntau
Fibre yog cov khoom noj muaj fiber ntau uas muaj nyob hauv cov khoom noj cog, lawv tsis muaj teeb meem thiab daws tau.
Insoluble fiber - pom nyob rau hauv cov txiv hmab txiv ntoo, zaub, mov, hom qoob mog thiab rye bran. Feem ntau, lawv muaj nyob rau hauv lub tev, swell hauv dej, zoo li ib daim txhuam cev thiab tshem tawm txhua yam teeb meem ntawm lub cev. Yog li, ua rau kom huv si ntawm gastrointestinal ib ntsuj av.
Soluble - pom nyob rau hauv txiv hmab txiv ntoo, zaub, taum, oat bran, nws normalizes lub plab hnyuv microflora.
Ua kom muaj kev noj qab nyob zoo, koj yuav tsum noj txhua txhua hnub rau ib nrab ntawm ib kilogram ntawm cov txiv hmab txiv ntoo, txiv hmab txiv ntoo thiab zaub. Cov zaub thiab cov txiv hmab txiv ntoo qhib lub cev metabolic-regenerative, txo lub cev ntawm constipation, ntxuav koj cov hnyuv. Lawv nce lub cev kev muaj peev xwm los tua cov kab mob thiab nce kev tiv thaiv.
Risotto los ntawm zaub - ib qho kev pab
Noj 30 grams ntawm mov thiab boil nyob rau hauv salted dej, ntws. 100 grams zaub thiab keeb kwm txiav rau hauv cubes los yog straws, muab tso rau hauv txiv ntseej los yog soybean roj, ntxiv uncut zaub ntawm parsley, ntsev ntxiv rau saj.
Peb yuav nchuav ib lub qe, uas yog tov nrog mis nyuj, ua noj rau hauv dej los yog ci hauv qhov cub.
Nyob rau hauv ib qho tiav lawm ntawm cov twb npaj tau zaub mov muaj tsuas 243 kcal.
5. Cov keeb kwm ntawm cov tsiaj txhu yuav tsum muaj nyob
Ntses thiab nqaij - yog qhov tseem ceeb ntawm cov protein. Nyob rau ib hnub tus neeg xav noj ntses tsawg kawg yog 70 grams, thiab nqaij cov nqaij 100 grams.
Nqaij yuav tsum tau rau lub cev kom tiv thaiv kab mob plawv. Cov cwj pwm, lub plawv nres, kev mob plawv hauv ischemic, atherosclerosis tsim tawm tsam tus keeb kwm ntawm kev tshaj ntawm cov cholesterol.
Cov ntses muaj fatty acids, uas yog kho, lawv tiv thaiv cov deposition ntawm cov cholesterol ntawm phab ntsa ntawm peb cov hlab ntsha. Tej zaum qhov pub leejtwg paub txog kev thiav ntawm Nyiv yog tias lawv haus ntau dua 200 grams ntawm nqaij nruab deg txhua hnub.
Steamed Steak
Peb yuav ntxuav cov nqaij nyug thiab txiav rau hauv daim tawv tuab thoob cov leeg nqaij, peb yuav tua, thiab tsim ib lub pob kws li pob zeb. Fry tsis muaj rog nyob rau hauv ib lub lauj kaub frying, sprinkle ib me ntsis dej, ntsev thiab ib me ntsis tso tawm. Ua ntej pab, sprinkle nrog tws parsley thiab decorate nrog txiv qaub slices. Pab nrog zaub thiab qos yaj ywm.
Hauv 100 grams muaj 132 kilocalories.
Nutritionists hais tias cov nqaijrog muab lub siab ntawm satiety dua li carbohydrates thiab cov rog. Thiab nws tau qhia kom pib noj cov khoom noj protein. Piv txwv, yog tias koj muaj ntses nrog zaub rau su noj, koj yuav tsum noj ntses ua ntej, thiab tom qab ntawd txhua yam.
Ci suab nrog txiv apples
Ntxuav thiab yaug lub suab tawm, tshem cov nqaj qaum thiab pob txha. Peb yuav tsau nws li 30 feeb nyob rau hauv cov mis nyuj, peb yuav qhuav nws thiab ntsev nws. Cov txiv hmab txiv ntoo yog ntxuav thiab txiav rau hauv slices thiab peb yuav tso lawv nrog ntses. Sprinkle nws nrog soybean roj, qhwv rau hauv ntawv ci thiab muab tso rau hauv qhov cub rau 25 feeb.
Yuav kom ntses tsis burnt, koj yuav tsum tau nphoo nws nrog dej. Ua ntej pab, sprinkle nrog parsley. Pab nrog boiled qos yaj ywm thiab zaub nyoos los ntawm cov zaub nyoos.
Es tsis txhob lub suab, koj tuaj yeem siv tau bream, pollock, pike, carp. Cov zaub mov npaj muaj 141 kilocalories. Cov tais diav no yog kev pom zoo rau cov tsos mob thiab cov cellulite.
6. Koj yuav tsum tsis txhob muab mov noj
Lub ntsiab qhov ntawm carbohydrates yog cov khoom noj khoom haus. Rau ib tug neeg, txhua txhua hnub noj mov yog 300 grams, rau cov neeg uas ua rau mob hnyav, muaj zog ua haujlwm, thiab cov neeg uas koom nrog kev xav ua haujlwm yuav tsum tau noj tsawg dua.
Nyob rau hauv qhov tseeb, lub inhabitants ntawm Russia noj txog 400 grams qhob cij ib hnub, thaum lub inhabitants ntawm European lub teb chaws noj ib nrab ntawm ntau cov cij. Cij nyob rau hauv ntau cov pluas noj yog tam sim no, qhov tseem ceeb tshaj plaws yog tias nws tsis yog ci, tiam sis yog ob hnub qub.
Sandwich nrog nqaij
Siv ib daim ncuav los ntawm cov mov ci, uas yog tsim los ntawm cov qoob loo nrog bran, kis nws nrog ib tug teaspoon ntawm yogurt, los ntawm saum peb muab ib piece ntawm boiled nqaij qaib mis thiab 50 grams ntawm sliced cucumbers thiab txiv lws suav. Sprinkle nrog tshuaj ntsuab. Sandwich peb ua tshuaj ntsuab tshuaj yej.
7. Hauv kev noj haus yuav tsum yog porridge
Ib yam li lub khob cij, yuav tsum muaj porridge, lawv yog ib qhov chaw zoo tshaj plaws ntawm carbohydrates thiab nyob hauv ib qho chaw muaj txiaj ntsig rau peb noj. Txhua txhua hnub, neeg yuav tsum tau noj 3 grams pob kws, pearl thiab millet cereal, 8 grams mov thiab 10 grams oats thiab buckwheat.
Txhawm kom tsis txhob noj ob peb cereals ib hnub thiab tsis ntsuas qhov qis nrog rab diav, nws yuav ntau dua thaum sawv ntxov kom noj porridge los ntawm ntau cov groats. Yog li, nws yuav muab qhov koj xav tau rau koj lub cev hauv lub croup.
Rice porridge nrog raisins
Cia peb noj 250 grams ntawm mis nyuj porridge tov nrog cov qoob loo thiab cov raisins.
Nws yog ib qho yuam kev xav txog tias muesli muaj tsawg-calorie, nws nyob ntawm txoj kev npaj thiab muaj pes tsawg leeg. Raws li txoj cai, lawv yog kib nrog zib mu thiab nrog syrup on zaub roj, uas nce lub calorie ntsiab lus ntawm muesli.
Hauv kev txiav txim siab tsis tau nce siab, nws zoo dua rau noj oatmeal porridge, thiab tsis yog cov txiv hmab txiv ntoo qhuav peb yuav noj thiab ntxiv tshiab txiv hmab txiv ntoo. Koj yuav tsum paub hais tias cov qoob loo muaj 18 kilocalories, thiab nyob hauv cov qoob qoob loo qhuav muaj 27 kilocalories.
8. Noj ntau dua dej
Qhov feem ntau tsawg-calorie dej yog dej. Yog tias koj haus 6 lossis 8 khob dej ib hnub twg, koj yuav pab tau lub cev ntxuav cov teeb meem toxins, thiab qhov no yuav pab kom koj lub cev tsis muaj calories. Qhov zoo ntawm cov dej haus yog tias los ntawm cov dej haus, koj tsis txhob haus cov dej kub calorie, haus dej qab zib.
Cov neeg feem ntau tsis suav cov calorie ntau ntau hauv cov dej qab zib, thiab tsis haus cov dej qab zib nrog overeating, thiab qhov no yog cov lus sau tsis raug. Cov txiaj ntsim ntawm dej haus ntau yog raws li nram no: qhov qab los noj tsawg, thiab lub zog tshuav nyiaj npaum li cas yog tswj xyuas kom zoo. Tsis txhob mus nqa cov dej ntxhia, cov kua ntsev uas nyob hauv nws qhov kev sib xyaw, cia dej hauv lub cev, qeeb txoj kev poob phaus.
9. Peb npaj rau peb tus kheej hnub so
Cov lis piam yog ib lub sij hawm yooj yim tuaj yeem ntxuav peb lub cev ntawm co toxins thiab ua kom lub zog muaj zog - qhov no. Peb muaj cov zaub tshiab, txiv hmab txiv ntoo thiab cov ntxhia dej tsis muaj roj. Teem peb tus kheej ua hauj lwm ntawm noj zaub ntau zaus hauv daim ntawv nyoos.
Pib peb sawv ntxov nrog 3 tsom iav sov, dej hau, ntxiv 3 los sis 4 lub txiv kab ntxwv lossis txiv qaub rau hauv nws. Xws li haus tau ua kom lub siab ntshaw.
Thoob plaws hauv ib hnub, haus dej haus cawv 3 los sis 4 tsom iav los ntawm freshly squeezed kua txiv los ntawm cov zaub los yog txiv hmab txiv ntoo. Cov kua txiv hmab txiv ntoo qab heev nrog cov ntxhia dej.
10. Nco ntsoov qhov kev ntsuas
Hauv kev noj zaub mov zoo ntawm ib tug neeg, tsis pub khoom txwv, yog nws npaj thiab nyab xeeb rau kev noj qab haus huv. Confectionery khoom, tshuaj yej, cawv tsis tau pom dua li cov khoom tseem ceeb, tab sis lawv tau tsim cov qauv kev ruaj ntseg.
Nyob rau hauv lub hnub koj yuav noj 2 grams qhuav qhuav tshuaj yej nplooj, 1 gram ntawm kasfes, ntau ntawm lawv muaj peev xwm loosen qhov poob siab system.
Confectionery, jelly, jam, jam, zib ntab, chocolate, ncuav qab zib, khoom qab zib, qab zib yuav tsis ua rau koj, yog tias koj pom qhov kev ntsuas, ces cov khoom no rau hauv tag nrho tus nqi yuav tsum tsis pub tshaj li tsib caug grams ib hnub twg. Tab sis lawv tsuas yog siv peb lossis 2 npaug zaug ntau dua cov cai. Qhov zoo tshaj plaws lawv yuav tsum tau hloov - berries thiab qab zib txiv hmab txiv ntoo.
Tam sim no peb paub tias txoj kev noj qab nyob zoo, kev zoo nkauj, kev sib haum xeeb, thiab yuav ua li cas coj txoj kev noj qab nyob zoo thiab, saib nws, peb yuav zoo nkauj thiab meej.