Nws hloov tawm tias txoj kev noj haus thiab lub cev me me yeej cia koj txhais cov txhais tes ntawm lub moos tau li 5 xyoos dhau los! Cia peb sim tshem cov pob txha wrinkles thiab cov phaus ntxiv - peb qhov kev tsim kho yog tsim rau ob lub lis piam xwb.
Tom qab ntau cov kev tshawb fawb, cov kws qhia dua tau ntseeg tau hais tias txoj kev laus txoj kev ncaj qha ntsig txog feem ntau ntawm cov calorie ntau ntau (uas dhau ntawm lub zog hauv plab) thiab tsis muaj kev ua si. Tab sis kom hloov qhov teeb meem nyob rau hauv peb haum yog nkaus nyob rau hauv lub hwj chim ntawm ib yam ntawm peb. Cov kws qhia ntawv Askiv muab lo lus teb rau lo lus nug " yuav ua li cas poob phaus 2 lub lis piam uas tsis mob rau kev noj qab haus huv." Lawv tau tsim cov khoom noj uas tso cai rau lawv los saib xyuas yau 10 xyoo hauv 6 lub lim tiam. Cuaj kaum, rau cov neeg tau pib, peb xav hais tias koj sim ua haujlwm tsis tshua muaj siab tshaj ob lub lim tiam uas yuav pab koj ua tiav cov txiaj ntsig yam xav tau hauv lub sijhawm luv luv. Lub hauv paus rau nws yog tib yam: rau hnub uas nws tau pub noj zaub mov nrog tus nqi tag nrho ntawm 1400 rau 1700 calories. Ua tsaug rau xaiv cov khoom, nws pab tswj nws tus kheej thiab tsis noj ntau dua li qhov yuav tsum tau ua. Koj yuav tsis tsuas yog poob phaus, tab sis kuj hnov ntau dua, txaus nyiam thiab tag nrho ntawm lub zog. Tseeb feem ntau ntawm cov khoom tseem ceeb ntawm cov khoom noj no twb nyob hauv koj lub tub yees, tab sis qhov tseem ceeb tshaj yog noj rau lub sijhawm! Cia peb hais tias carbohydrates tsis pub tom qab 16 teev. Ua rau qoj ib ce, cia peb sim ua kom tsis muaj kev qoj ib ce nyob rau hauv lub gym, nws yuav txaus mus taug kev tsis tu ncua, nws yeej yuav tsis yuam kom koj hloov txoj kev coj noj coj ua ntawm txoj sia. Yog li ua tibzoo saib thiab npaj txhij mus saib sai sai rau koj tshiab, xav paub ntau yam ntxim siab ntxiv hauv daim iav.
Qhov zoo tshaj plaws kev xaiv
Lub ntsiab haujlwm ntawm kev noj haus no tsis yog kom txo tau cov naj npawb ntawm cov calorie ntau ntau, tab sis kuj kom muaj lub zog tsim nyog ntawm cov khoom. Kev tshawb nrhiav niaj hnub no: qhov pib ntawm cov calorie ntau ntau hauv kev noj haus yuav ua rau lub neej ntev zog. Calorie noj tsawg dua cov txheej txheem kev laus, txo cov teeb meem ntawm lub raum kab mob, nrog rau cov ntshav qab zib, mob caj dab, Parkinson's thiab Alzheimer's. Nws yooj yim heev: txo qis tsawg ntawm cov calorie ntau ntau yog ib qho ntawm cov zaub mov txawv rau kev noj qab haus huv thiab ntev. Thiab nws yog radiant tawv, lub zog thiab kev tiv thaiv zoo.
Nyob hauv kev zoo.
25-35 feeb ntawm kev ceev ceev txhua hnub ntxiv dag zog rau cov nqaij ntshiv ntawm lub nraub qaum thiab lub plab. Daim duab yuav ua rau cov tub hluas ntxhais hluas thiab hluas zog tuaj. Nws yog ib qho tsim nyog yuav tau mus rau yam tsawg 5 zaug ib lub lim tiam. Hauv qhov no, tsis yog koj cov calorie ntau ntau xwb, tab sis cov nraub qaum thiab cov xovxwm yuav ntxiv dag zog.
Sim los ntsuas seb muaj pes tsawg tus kauj ruam koj ua txhua hnub. Thawj lub lim tiam, mus, li qub. Hauv ob lub lim tiam, koj ntxiv tau 1000 ruam rau 5 hnub. Yuav tsum nce siab zuj zus ntxiv yog tias koj xav tias muaj zog ntawm lub zog. Yog tias xav tau, koj tuaj yeem tuaj yeem khiav mus.
Lub cev kub hnyiab 300 calories hauv 30 feeb ntawm kev taug kev. Lub siab poob qis, raws li ntshav kev mus rau lub plawv kho. Nrog rau niaj hnub taug kev mus rau 15 feeb, qhov kev pheej hmoo ntawm lub plawv nres yog txo qis. Li ntawm 40%. Nyob rau tib lub sij hawm, qib ntawm cov roj cholesterol hauv cov ntshav yuav qis dua. Txo thiab tseem muaj mob cancer mis thiab mob ntshav qab zib.
Tsis txhob neglect cov tswv yim, xws li poob phaus hauv 2 lub lim tiam uas tsis mob rau kev noj qab haus huv - tsuas yog hauv koj lub hwj chim. Yog tsis muaj dag zog thiab kev ntshaw rau qhov kev tshwm sim, ib qho yuav tsum tsis txhob tos.
MENU RAU 14 NEEG.
Lub 1 st hnub.
Noj tshais: 40g. oatmeal + yogurt, 3 pcs prunes + 1 txiv kab ntxwv + 4 hazelnuts + ib khob kua txiv hmab txiv ntoo.
Noj su: 1 kua + 40 grams cheese + 4 pieces ntawm hazelnuts + nplooj zaub xam lav.
Noj hmo: grilled qaib mis nrog dill, asparagus thiab leek.
Hnub 2 nd.
Tshais: 3 tablespoons bran + 2 tablespoons ntawm cov hmoov nplej xim liab + 1 h diav ntawm hom qoob mog germ + 2 pcs. 1 tablespoon ntawm linseed + 2 h spoonful ntawm lecithin, cov mis nyuj uas muaj roj tsawg thiab 3 tablespoons nyob yogurt + ib khob kua txiv.
Pluas su: ib qho tov ntawm nceb nrog roj tsawg, cheese, lws suav + 2 ci ntsa iab + ib khob me me kua txiv.
Noj hmo: grilled tuna (steak) nrog nplooj ntoos nyias thiab taum.
Hnub peb.
Noj tshais: 2 cupcakes nrog bran + 1 diav ntawm txiv laum huab xeeb + me ntsis zaub xam lav txiv hmab txiv ntoo nrog 1 tbsp ntawm yogurt.
Noj su: 40 grams ntawm pasta, 40 grams nqaij, ib piece ntawm ci taub dag nrog cumin, oregano nrog dos.
Noj hmo: qaib cov txwv nqaij, lentils, nceb thiab zaub xam lav + 1 txiv hmab txiv ntoo.
4 th hnub.
Noj tshais: omelette (2 qe thiab dos) + qhob cij + ib khob me me ntawm kua txiv
Noj su: pita nrog cheese + khob iav uas muaj roj tsawg.
Noj hmo: nqaij nrog cov taum ntsuab ntawm cov ci ci + txiv hmab txiv ntoo nyias nrog 2 tablespoons yogurt.
5th hnub.
Pluas tshais: 1 toast nrog cov kua txiv hmab txiv ntoo thiab roj tsawg-rog + 2 pieces ntawm qaug qoob loo, prunes los yog figs + ib khob kua txiv.
Pluas su: ntsuab nyias noj + 60 g tsev cheese + 1 txiv duaj + 1 hmoov & txiv roj roj.
Noj hmo: nqaij nrog lentils + 2 dos + puv tes ntawm ntsuab taum.
Hnub 6.
Noj tshais: 20 g oat flakes + 1 tablespoon qab zib + 2 pcs almonds + 100 ml low-fat milk + ib daim ntawm qhwv nrog 1 tbsp yogurt.
Noj su: nqaij qaib mis (pob zeb) + 1/2 avocado + 5 pcs ntawm hazelnuts + watercress.
Noj hmo: zaub casserole.
Lub 7 hnub.
Noj tshais: 2 hau hlais + 1 stripe of paste + 1 lws suav ntawm cov hniav nyiaj hniav kub + 2 toasts nrog bran + ib khob me me kua txiv hmab txiv ntoo.
Noj su: nqaij qaib mis nrog tarragon thiab txiv qaub + qos yaj ywm, zaub qhwv thiab nqaij npuas + txiv hmab txiv ntoo nyias nrog 2 tablespoons yogurt.
Noj hmo: nqaij ntshiv kua zaub.
Lub 8 hnub.
Noj tshais: raws li nyob rau hnub tim 6th
Noj su: raws li nyob rau hauv hnub 6
Noj hmo: Lamb nrog spinach, dos thiab seasonings (stew) + 40 g ntawm lentils.
Hnub 9 ntawd.
Noj tshais: raws li nyob rau hauv hnub 3 hnub
Noj su: 1 tablespoon ntses pate + 2 daim khob cij nrog cereals + ntsuab nplooj lettuce.
Noj hmo: nqaij npuas lean, stewed nrog txiv qaub kua txiv + carrots, pob kws thiab dos rau garnish.
Lub 10 hnub.
Noj tshais: oatmeal nrog mis nyuj + ib khob me me ntawm kua txiv.
Noj su: omelet los ntawm 2 qe, basil thiab txiv lws suav + zaub zaub xam lav nrog roj txiv roj.
Noj hmo: raws li nyob rau hauv 7 hnub + 1 txiv hmab txiv ntoo.
Hnub 11th.
Noj tshais: raws li hnub thib 2.
Noj su: xws li tom 6 hnub + ci kua txiv nrog 1 tbsp yogurt.
Noj hmo: raws li nyob rau hauv hnub 3 hnub.
Lub 12th hnub.
Noj tshais: lub ncuav mog qab zib nrog 1 txiv tsawb + 1 thooj qoob qoob loo + ib khob dej me me.
Noj su: spinach, brynza, mint thiab ntoo thuv ceev (zaub xam lav) + txiv tsawb ncuav mog qab zib + ib khob roj tsawg.
Noj hmo: dawb ntses nrog carrots thiab spinach + txiv hmab txiv ntoo nyias.
Hnub 13
Noj tshais: 1 qe + 1 tbsp stewed nrog cov kua txob Bulgarian + 1 pita + 1 lws suav ntawm cov hniav nyiaj hniav kub + ib khob me me ntawm kua txiv.
Noj su: spinach, Pine neeg rau thiab brynza (zaub xam lav)
Noj hmo: raws li nyob rau hauv hnub thib 2.
Hnub thib 14.
Noj tshais: raws li nyob rau hauv hnub 3 hnub.
Noj su: steak nqaij nrog spinach thiab beets + txiv hmab txiv ntoo nyias nrog kua txiv kab ntxwv thiab zib ntab.
Noj hmo: nqaij qaib kua (1 phaj) + 1 kua ci nrog cinnamon.