txheem
Poob ceeb thawj nce txog 3 kg hauv 14 hnub.
Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 1400 Kcal.
Cov neeg pab khoom noj khoom haus tau suav tias nrog kev siv lub zog txhua hnub ntawm 1400 calories, koj tuaj yeem poob 5-6 phaus ntxiv hauv ib hlis. Ntawm cov zaub mov zoo li no, koj yuav tsis hnov tshaib plab thiab ua rau koj muaj kev noj qab haus huv.
Yuav tsum noj cov zaub mov
Txoj Cai 1400 Calorie tso cai rau koj noj txhua yam zaub mov. Tab sis txhawm rau muab cov khoom tsim nyog rau lub cev, nws yog ib qho tsim nyog yuav tsum ua kom paub txog cov nqaij ntshiv nqaij thiab ntses, zaub thiab tshuaj ntsuab, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, mis nyuj thiab qaub mis nyuj. Txo cov khoom noj ceev, cov khoom noj yooj yim, cov khoom ci thiab cov khoom ci, qab zib, dej qab zib, cawv, kua txiv hmab txiv ntoo.
Nws raug nquahu kom noj 5 zaug nyob rau ib hnub, npaj cov zaub mov kom noj hmo txog 4 teev ua ntej lub teeb tawm. Yog li hais tias nws tsis muaj teeb meem kom tsaug zog nrog lub plab khoob, tsis ntev ua ntej hmo ntuj so, koj tuaj yeem haus me ntsis kua txiv haus dej ntawm cov roj tsawg cov ntsiab lus.
Tsis txhob hnov qab haus dej huv (1,5-2 litres ib hnub). Nws yog qhov zoo dua rau kev ntxiv cov zib ntab rau tshuaj yej thiab kas fes es tsis txhob muaj qab zib.
Nws raug nquahu kom ua raws li kev noj haus li ntawm 3-4 lub hlis no. Yog tias koj xav kom poob phaus me ntsis, chav qhia kev noj haus yuav raug txo kom tsawg.
Yog tias qhov hnyav tsis poob rau ntau lub lis piam, nce cov calories kom txog 7-10 hnub mus txog 1800 lub zog tsim, thiab tom qab ntawd txo nws dua mus rau 1400 calories. Cov txiaj ntsig yuav pom ntau dua yog tias koj ua qoj ib ce thaum sawv ntxov, Pilates lossis yoga.
Thaum koj tawm ntawm kev noj zaub mov, maj mam nce koj cov calorie kom tsawg thiab saib xyuas koj qhov hnyav. Tom qab poob ceeb thawj, koj yuav tsum ncav cuag lub txiaj ntsig golden - cov ntsiab lus ntawm calories txhua hnub, ntawm qhov ntsuas lub cev nyhav yuav nyob ruaj khov.
Piv txwv ntawm 1400 calories rau cov zaub mov noj rau ob lub lis piam
hnub 1
Noj tshais: zucchini pancakes (150 g); ib nrab khob ntawm apricot thiab zaub ntug hauv paus tshiab; boiled nqaij qaib qe; chicory haus nrog mis nyuj.
Khoom txom ncauj: ci kua roj kua zaub ua nrog lub tsev roj uas tsis muaj roj ntau; yogurt ntuj (150 ml).
Noj su: tais (li 250 ml) taub dag-zaub kua zaub nrog txiv lws suav, tswb kua txob, tshuaj ntsuab; 150 g salmon fillet ci hauv qab dos ib ncig; zaub xam lav ntawm steamed asparagus thiab carrots tshiab (100 g), seasoned nrog ntuj yogurt lossis kefir; ib khob ntawm blueberry compote.
Tav su txom ncauj: txiv tsawb; 120 g muesli, lub caij nrog yogurt; ntsuab tshuaj yej.
Noj hmo: nqaij qaib kebab (100 g); zaub xam lav ntawm txiv lws suav, tswb kua txob, tshuaj ntsuab (150 g).
hnub 2
Pluas tshais: mov nplej (100 g); ci lossis hau ntses (50 g); txiav cov zaub uas tsis muaj hmoov nplej (100 g); cocoa nrog mis nyuj.
Khoom txom ncauj: txiv hmab txiv ntoo thiab txiv hmab txiv ntoo nyias (150 g), suav nrog txiv pos nphuab thiab ib nrab txiv tsawb.
Noj su: broccoli puree kua zaub (250 ml); 100 grams nqaij nyuj steak (ua noj tsis muaj rog); zaub xam lav ntawm steamed zaub paj, dos ntsuab thiab radish hnyav 150 g (siv ib qho mis nyuj fermented haus rau hnav khaub ncaws); prune compote.
Tav su txom ncauj: pear; ib nrab khob khob uas tsis muaj roj yogurt.
Noj hmo: moussaka (ci eggplant, tswb kua txob, zaub paj, dos thiab 100 g av nyuj); tshuaj yej.
hnub 3
Noj tshais: qos yaj ywm (100 g); dib los yog lws suav; 150 g carpaccio los ntawm salmon thiab zaub; ib khob cocoa nrog mis nyuj muaj roj tsawg.
Khoom txom ncauj: kua txiv ci thiab lub khob yogurt muaj roj tsawg.
Noj su: lub tais ntawm taum mog kua zaub; 200 g ci zaub cov txiv lws suav (txhaws: sib tov ntawm cov nqaij nyug hauv av, mov thiab dos); ib khob ntawm pear thiab Kua compote.
Noj su thaum tav su: 70 g ntawm txiv hmab txiv ntoo qhuav; tus noog nrog txiv qaub.
Noj hmo: 100 g protein thiab cws omelet; zaubqhw nplooj; tshuaj yej nrog 1 tsp. zib ntab.
hnub 4
Pluas tshais: nqaij nyug hau (70-80 g); seaweed (150 g); ib khob ntawm kua txiv apricot.
Khoom txom ncauj: txiv hmab (150 g); tshuaj yej nrog zib ntab los yog jam.
Noj su: zaub kua zaub kua zaub (250 ml); 200 g casserole (siv broccoli thiab lean nqaij minced); 100 g ntawm daikon zaub xam lav nrog tshuaj ntsuab (koj tuaj yeem ua lub caij nrog yogurt lossis kefir); ib khob ntawm gooseberry compote.
Tav su txom ncauj: kua; cov uas tsis muaj rog yogurt (120 ml).
Noj hmo: ib daim ntawm cov nqaij ntshiv (100 g); 150 g lws suav-dib zaub xam lav hnav nrog yogurt; rosehip tshuaj yej.
hnub 5
Pluas tshais: 200 g ntawm buckwheat cereal, muaj roj-tsawg tsev cheese thiab qe; 100 g pear thiab kua zaub ntsuab; 150 ml tshiab tsawb thiab kiwi; ib khob latte.
Khoom txom ncauj: ci kua txiv hmab txiv ntoo ua khoom qab nrog currants; 150 g curd nrog kua mis nyeem qaub.
Noj su: 250 ml kua zaub nrog nqaij qaib fillet dumplings; 200 g cov khoom ua si squash (sau: txhuv, carrots, dos thiab nqaij nyug av); lws suav; kua txiv kab ntxwv (200 ml).
Tav su txom ncauj: 70 g ntawm prunes; tus noog nrog cov kua qaub me.
Noj hmo: 100 g ntawm jellied ntses fillet; ntsuab peas (100 g); tshuaj yej nrog mis nyuj.
hnub 6
Pluas tshais: ci qos yaj ywm (150 g); 100 g ntawm zaub xam lav ntawm beets thiab ntsuab peas, seasoned nrog txiv qaub kua txiv; ib nrab khob kua txiv pomegranate; tshuaj yej / kas fes nrog mis nyuj.
Khoom txom ncauj: txiv tsawb.
Noj su: 250 ml ntawm kohlrabi kua zaub; ntses fillet stewed nyob rau hauv cov kua txiv lws suav (150 g); 100 g sib tov ntawm zucchini, carrots thiab dos; qhuav apricot compote.
Cov khoom noj txom ncauj tom qab: pear thiab ib nrab khob ntawm cov kua mis yogurt tsawg.
Noj hmo: 100 g luav fillet stewed hauv yogurt; 150 g zaub xam lav ntawm Suav zaub qhwv, dill, arugula thiab qej.
hnub 7
Pluas tshais: 150 g omelet (qe dawb, nceb thiab tshuaj ntsuab); dib; zaub ntug hauv paus thiab kua txiv (150 ml).
Khoom noj txom ncauj: 120-130 g ntawm cov rog uas tsis muaj rog nrog lub kua tws; Tshuaj yej nrog txiv qaub.
Noj su: 250 ml ntawm ntsuab cabbage kua zaub; 150 g nqaij nyoos dolma (nqaij ntshiv, mov, dos); kohlrabi zaub xam lav, radish, roj tsawg yogurt (100 g).
Noj su thaum tav su: txiv kab ntxwv; kefir (200 ml).
Noj hmo: 150 g ntawm curd paj npleg nrog zaub ntsuab; grated zaub ntug hauv paus thiab kua mis nyeem qaub (150 g); tshuaj yej.
hnub 8
Pluas tshais: 70-80 g ntawm nqaij npuag hau; zaub xam lav (dib nrog zaub xas lav) lub caij nrog cov kua mis nyeem yog tiaj; kua txiv apricot; kas fes nrog mis nyuj.
Khoom txom ncauj: 2 me kiwis; muaj rog hauv tsev cheese (120 g).
Noj su: 250 ml ntawm cov zaub mov tsis meej champignon thiab cov noodles cov kua zaub; nqaij hau los yog ci nqaij (100 g); 150 g hlais cov roj, txiv lws suav; qhuav apricot compote.
Tav su txom ncauj: txiv tsawb; ntsuab tshuaj yej.
Noj hmo: hau cov nqaij qaib mis (100 g); stewed zaub tsis muaj hmoov nplej (150 g); tshuaj yej nrog mis nyuj.
hnub 9
Pluas Tshais: nyuaj-hau qe; 150 g zaub xam lav ntawm hau cws, hau thiab zaub ntsuab, caij nrog yogurt.
Khoom txom ncauj: 120 g ntawm tsev cheese nrog kua; tshuaj yej.
Noj su: lub tais ntawm cod thiab zaub kua zaub; ib daim ntawm cov zaub qhwv taub hau hauv av, nqaij nyuj hauv av thiab tshuaj ntsuab (130 g); tshiab txiv lws suav; kua txiv cranberry (iav).
Tav su txom ncauj: txiv tsawb; cov muaj roj tsawg yogurt lossis kefir (150 ml).
Noj hmo: hau nqaij xyaw xyaw (100 g); 130-150 g ntawm sauerkraut vinaigrette, zaub hau (qos yaj ywm, carrots, beets), dos, tshuaj ntsuab, sprinkled nrog zaub roj; tshuaj yej nrog mis nyuj muaj roj tsawg.
hnub 10
Pluas tshais: 100 g casserole ntawm qe protein, dos, soob thiab zaub kav; ib daim ntawm cheese rau tag nrho cov qhob cij; 150-200 ml ntawm cov kua txiv zaub ntug hauv paus.
Khoom noj txom ncauj: txiv kab ntxwv; 200 ml dej cawv (whip kefir nrog kiwi).
Noj su: tais cov kua zaub nrog nceb, qos yaj ywm, hauv paus celery thiab dos; 100 g fillet ntawm hake lossis lwm cov ntses ci hauv qab cov dos; 150 g ntawm cov zaub tsis muaj hmoov nplej hnav khaub ncaws nrog yogurt; liab currant compote.
Tav su txom ncauj: txiv tsawb; mis nyuj thiab strawberry dej cawv (200 ml).
Noj hmo: 70-80 g ntawm nqaij npuag hau siav; 150 g zaub xam lav ntawm spinach, cucumbers thiab tshuaj ntsuab (siv yogurt lossis kefir rau hnav khaub ncaws); ntsuab tshuaj yej.
hnub 11
Pluas tshais: nqaij nyug (100 g); 200 g ntawm zaub txiav (dib, tswb txob, tshuaj ntsuab, zaub xas lav); ib khob ntawm cocoa nrog mis nyuj.
Khoom txom ncauj: pear thiab ib nrab khob ntawm yogurt.
Noj su: 250 ml mij cov kua zaub nrog zaub (siv cov kua txob, carrots, txiv lws suav, tshuaj ntsuab); 100g casserole (sib xyaw nqaij ntses hauv av thiab zaub cob pob)
Cov khoom noj txom ncauj tom qab: txog 70 g ntawm qhov sib xyaw ntawm raisins thiab noob txiv ntoo; ntsuab tshuaj yej nrog txiv qaub.
Noj hmo: 100 g flounder fillet stewed hauv kua txiv lws suav; zaub slicing ntawm kua txob thiab zaub xas lav (150 g); tshuaj yej.
hnub 12
Pluas tshais: ib qho qhaub cij tau ua los ntawm ib daim khob cij thiab cov muaj roj cheese tsawg; kua txiv kab ntxwv (150 ml); tshiab txiv lws suav; tshuaj yej nrog 1 tsp. zib ntab.
Khoom txom ncauj: ci kua txiv thiab ib nrab khob ntawm yogurt nrog cereals.
Noj su: zaub qhwv kua zaub rau sauerkraut (250 ml); qaib ntxhw fillet (100 g), stewed nrog soob slices thiab tshuaj ntsuab; 150 g ntawm kohlrabi zaub xam lav thiab zaub ntsuab, lub caij nrog kua txiv qaub; qhuav apricot compote.
Noj su thaum tav su: 70 g ntawm txiv hmab txiv ntoo qhuav thiab khob dej tshuaj yej.
Noj hmo: nqaij nyuj uas muaj roj tsawg nrog nqaij soob cov nqaij (100 g); vinaigrette (150 g); 200 ml ntawm chicory haus nrog ginseng.
hnub 13
Pluas tshais: 70 g ntawm hau nqaij nyug hau; 150 g zaub xam lav, suav nrog beets hau thiab ntsuab peas; 150 ml txiv tsawb kua txiv; cocoa nrog mis nyuj.
Khoom txom ncauj: txiv tsawb; dej cawv ntawm kefir thiab txiv pos nphuab (200 ml).
Noj su: 250 ml tsis txaus kua zaub ua los ntawm txiv lws suav, dos, zaub kav, tswb tswb, tshuaj ntsuab; 100 g ntawm nqaij qaib mis ua ci nrog nceb; 150 g ntawm Peking cabbage zaub xam lav, tshuaj ntsuab, dib, qab rog qis yogurt; compote (200 ml).
Tav su txom ncauj: pear thiab rosehip decoction.
Noj hmo: 100 g casserole (sib tov zaub paj nrog av nyuj); 150 g ntawm zaub xas lav (peb siv txiv lws suav, dib thiab tshuaj ntsuab); tshuaj yej nrog 1 tsp. zib ntab.
hnub 14
Pluas tshais: ib daim ntawm cov mov (30 g) nrog 50 g ntawm maj mam salted salmon; 150 g ntawm cov zaub uas tsis muaj hmoov nplej; 150 ml ntawm kua txiv kab ntxwv.
Khoom txom ncauj: 2 kiwi thiab muaj roj tsawg curd (120 g).
Noj su: 250 ml ntawm kua zaub, uas suav nrog carrots, txiv lws suav, zucchini, tshuaj ntsuab; 100 g ntawm nqaij nyuj stew; steamed ntsuab taum (130-150 g); 200 ml ntawm prune compote.
Tav su txom ncauj: kua; 120 ml cov roj ntsha yogurt.
Noj hmo: hau qe (2 pcs.), Nqes nrog nceb; 150 g ntawm zaub xam lav ntawm grated carrots, kohlrabi, sprinkled nrog zaub roj thiab txiv qaub kua txiv; tshuaj yej nrog mis nyuj.
Ceeb toom… Tsis ntev ua ntej yuav mus pw, yog tias koj tshaib plab, haus 1% lossis rog rog kefir (txog 200 ml).
Contraindications
- Cov poj niam cev xeeb tub thiab pub mis, cov menyuam yaus, cov hluas, cov laus, thiab cov kis las thiab cov neeg uas koom nrog kev tawm dag zog lossis lub hlwb tsis zoo yuav tsum tsis txhob ua raws li 1400 calories.
- Nws yog qhov zoo dua kom poob ceeb thawj hauv kev saib xyuas ntawm kws kho mob txawm tias koj thawj qhov hnyav yog 20 lossis ntau dua phaus ntau dua li ib txwm. Koj (tsawg kawg thaum pib ua kom poob phaus) yuav xav tau cov zog hluav taws xob ntau dua li kev pom zoo los ntawm cov txheej txheem.
Cov txiaj ntsig ntawm 1400 Calorie Khoom Noj
- Koj tuaj yeem ua zaub mov noj kom zoo li koj nyiam. Nws tsis yog txhua qhov tsim nyog yuav tsum tau tshem tawm cov zaub mov koj nyiam, txawm tias hmoov nplej thiab zaub mov qab, koj tsuas yog yuav tsum tau txo cov khoom noj uas muaj teeb meem thiab cov khoom noj uas muaj calorie ntau.
- Cov khoom noj muaj txiaj ntsig yuav pab koj kom dim ntawm qhov tsis muaj qhov tshaib plab thiab vim yog qhov txiaj ntsig, kom lub siab xav kom tawm ntawm txoj kev poob ceeb thawj.
- Cov ntsiab lus ntawm cov ntawv teev zaub mov muaj ntau heev, tsis zoo li lwm cov pluas noj. Yog li, koj yuav tsis fim tsis muaj zog, tsis quav ntsej, lub siab hloov pauv thiab qhov zoo ib yam uas ua rau cov txheej txheem yuag poob. Koj yuav muaj peev xwm nyob lub neej tag nrho, thaum noj cov zaub mov qab thiab ntau yam khoom noj.
- Koj yuav xyaum coj tus cwj pwm tsis zoo kom ntev mus ntev.
Kev tsis zoo ntawm cov khoom noj
- Qhov tsis zoo ntawm "1400 calories" txoj kev suav nrog qhov tseeb tias nws yuav tsis haum rau cov neeg nrhiav kev yuag sai sai.
- Cov tibneeg hu tauj coob tuaj yeem pom tias nws tsis yooj yim rau noj cov feem ntau vim lawv cov sijhawm ua haujlwm.
- Txog kev noj zaub mov zoo dua, koj yuav tsum tau npaj cov hwj huam thiab lub siab ntev, kawm cov khoom noj muaj roj thiab yuav cov chav ua noj.
Kev nrhiav kev noj haus 1400 calories
Koj tuaj yeem rov qab los noj cov zaub mov no txhua lub sijhawm. Qhov tseem ceeb tshaj plaws yog kom mloog koj lub cev.