Tsis muaj hnub yug, tsis muaj neeg, tsis muaj hnub caij so, peb thiaj li nyiam, zoo li hmo no ib xyoo. Tej zaum, yog li ntawd, ua ntej Lub Xyoo Tshiab xws li ib qho loj loj rau txhua hom kev noj haus yoo mov, thiaj li hais lus, Lub Xyoo Tshiab. Tau kawg, nws yuav yog txoj cai kom tus kheej nyob rau hauv cov duab thoob plaws hauv lub xyoo, tab sis ... nws tsis ua hauj lwm tawm! Thiab tam sim no peb ntsib nrog cov nqe lus nug: hom kev noj haus zoo dua li xaiv ua ntej Xyoo Tshiab?
Cov khoom noj ceev yog kev noj cov zaub mov luv luv, lub hom phiaj tseem ceeb uas yog poob sai sai. Tiam sis peb yuav tsum nco ntsoov tias "kev noj haus" sai, qhov ntau tsis txaus ntseeg qhov tshwm sim thiab qhov ntau dua qhov yuav tshwm sim ntawm txhua yam ua tsis zoo ntawm kev noj haus no. Tab sis, qhov tseem yuav ua kom tiav yog tias tsimnyog poob phaus sai, thiab lub sijhawm tsis yog? Tab sis cov khoom noj ceev ceev kuj muaj ntau heev.
Ua ntej hnub so txaus noj cov zaub mov: zoo ua ntej hnub so, thaum ua rau Xyoo Tshiab hnav khaub ncaws, mam li nco dheev pom tias nws tsis sibling. Tom qab ntawd txwv koj cov zaub mov txhua hnub nrog 4 txiv apples, 1 txiv kab ntxwv, 1 daim khob nqaij hau thiab 3 me me rus. Yog tias koj pom tias hnub tom qab tsis muaj pauv, ces koj yuav tau tshaib plab rau tsawg kawg 1 hnub ntxiv.
Kev noj haus thaum muaj xwm ceev. Qhov nqi ntawm qhov kev nojhaus ceev ceev yog 1300 kcal.
Cov cai ntawm kev noj haus no tseem ceeb tshaj plaws yog tias koj tuaj yeem haus cov dej ntxhia tsis ntau, tab sis cov mis nyuj tov, ntxiv rau cov tsis muaj dej qab zib lossis kasfes, yuav tsum tsis pub tshaj 250 ml. Koj tuaj yeem noj ib feem ntawm cov zaub xam lav los ntawm celery, nyias, kua txob, dib, txiv apples, taum, pob kws thiab txiv lws suav. Refueling ua los ntawm 1 spoonful ntawm yogurt, txiv qaub kua txiv squeezed los ntawm tshiab txiv qaub, vinegar thiab ib co spices.
Txaus siab ua raws li qhov kev noj haus ceev ceev, koj yuav tsis tshaib plab, vim noj zaub mov muaj cov khoom muag, feem ntau los ntawm fiber ntau.
Yog tias koj lov khoom noj, ces koj yuav tsum zawm nws nce mentsis. Rau pluas tshais, ib daim khob cij, smeared nrog margarine, 1 me txiv tsawb, 1 ntsuab kua txiv, ob peb txiv hmab; los yog 1 qe siav rau 3-4 feeb, 1 daim khob cij, 1 khob ntawm cov rog tsawg tsawg; 2 pieces ntawm qhob cij los ntawm wholemeal hmoov, 1 tsawb me me, 1 tablespoon ntawm zib mu; 2 cov nplua me me, ib khob mis nyuj los yog kua txiv lws tsis tau, 1 kua txiv. Cov kev kho no yuav raug hloov.
Rau pluas su, dhau lawm, muaj ntau qhov kev xaiv rau koj xaiv: boil 100 g ntawm qos yaj ywm hauv ib lub cev, nco ntsoov ntxuav nws, ntsev nws thiab nws muaj ntau yam tshuaj: ib feem me ntawm tws cabbage; 100 g roj tsawg-rog; 80 g finely tws low-fat ham los yog boiled nqaij qaib; 2 tablespoons siav taum.
Rau noj hmo, noj 100 g ntawm ib co pasta, thiab raws li ib tug additive koj muaj peev xwm xaiv: 100 g ntawm cws nrog qej thiab txiv lws suav; 50 g ntawm boiled nqaij qaib nyob rau hauv ib co ntses nrog txiv qaub kua txiv; 80 g finely skimmed Ham nrog tshiab txiv lws suav thiab qej.
Qhov kev xaiv thib ob rau kev noj qab haus huv yog muaj 100 grams steamed los yog grilled cov ntses (tsis sauce), 130 grams ntawm qos yaj ywm, thiab ib feem me me nyias ntawm cov zaub ntsuab.
Thiab lwm yam kev noj haus, me ntsis txawv ntawm yav dhau los sawv daws, yog ib qho khoom noj khoom haus ceev ceev: koj yuav tsum noj 2 lub txiv tsawb lossis 1 lub me me. Thiab rau cov khoom xyaw koj tuaj yeem tau ntxiv rau koj xaiv: ib khob caw thiab ib qho me me qhuav biscuit; 1 txiv tsawb me me thiab 1 ntsuab muaj zog pear; 2 lub ncuav ntawm mov ci thiab zaub xam lav; 1 chocolate bar "Mars" lossis "Snickers".
Tab sis zoo li txhua txoj kev noj haus, yog li no tej zaum yuav tawg taus. Thiab tom qab ntawd koj yuav tsum tau teem dua, hais kom raug nplua: dhia kaum feeb rau hlua, koj yuav siv 150 calorie ntau ntau. Ntxuav 40 feeb plag tsev thiab qhov rais, tshem cov plua plav, koj yuav siv 120 calories. Ua 40 sit-ups los ntawm ncab koj txhais caj npab rau pem hauv ntej lub xub pwg qis dua 80 calories.
Kev noj haus yoo mov kom poob phaus. Cov zaub mov tseem ceeb rau cov zaub mov: Cov dej tsis qab ntsev, cov kua txiv hmab txiv ntoo tsis muaj dej (cov txiv kab ntxwv los yog pineapple, me ntsis diluted nrog dej), hau qaub, nqaij hau thiab nqaij qaib, Yog ua tau, ua tsis tau ntsev, thiab yog tias nws tsis ua haujlwm me ntsis. Koj tuaj yeem tau ntxiv zaub me me (piv txwv, kua txob qab zib, thiab lwm yam).
Tsis txhob cuam tshuam tag nrho: txhua yam khoom qab zib thiab cov khoom noj khoom haus, butter, tag nrho cov khoom ua kib los yog haus luam yeeb, dej caw thiab npias, qab zib, khoom noj mis nyuj, tshaj li 1.5% rog, roj pleev, rab phom thiab mustard, ceev thiab chips.
Rau noj tshais, koj tuaj yeem ua tau noj: ib nrab cheese cheese cheese skimmed, hau qaub (tab sis tsuas 2-3 zaug hauv ib lub lis piam), txhua yam 3 txiv hmab txiv ntoo, lub khob loj los ntawm cov kua txiv hmab txiv ntoo los yog tshuaj yej, kas fes tsis muaj suab thaj thiab qab zib.
Rau pluas su: ncuav mog qab zib los yog pob kws cov kaus poom, hau nyom los yog nqaij qaib 100 g (qhov siab tshaj 2 zaug hauv ib lub lim tiam, tab sis zoo dua tseem 1). Yuav muaj cov zaub nyoos khov, thaw, muab tso rau hauv ib lub lauj kaub tais diav, ncuav me ntsis dej thiab tawm ob peb feeb, txhua yam txiv hmab txiv ntoo thiab kua txiv.
Pluas Hmo: Tej zaub los yog khib nyiab, tab sis yuav tsum tau kub, koj tuaj yeem noj me ntsis buckwheat los yog mov, tshais, seem curd, kua los yog pear, kua txiv.
Yog tias koj ua raws li kev noj haus no, nco ntsoov tias koj yuav tsum tau noj txhua lub sijhawm. Ib nrab ib teev ua ntej noj mov, haus ib khob dej. Feem ntau thaum nruab hnub koj yuav tsum haus dej ntau li ntau tau. Thiab haus dej thaum koj xav noj mov.
Yog li cov kev noj haus yuav tsum tau xaiv ua ntej Xyoo Tshiab? Qhov uas koj nyiam tshaj plaws. Tab sis nco ntsoov, hauv txhua qhov kev noj haus, koj tuaj yeem hloov cov khoom uas sib npaug hauv qhov nqi zog. Qhov loj tshaj plaws yog tias kev noj haus tsis yog ib qho tsim txom thiab coj koj, tab sis poob phaus thiab kev ntseeg zoo siab. Thiab, qhov tseem ceeb, tom qab zoo li no, koj tsis tau nce ntau tshaj qhov nyhav rau cov hnub caiv dua nws.