txheem
Poob ceeb thawj nce txog 8 kg hauv 14 hnub.
Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 660 Kcal.
Tus legume noj yog qhov siab ncaj thiab ua kom poob ceeb thawj. Raws li txoj cai, 5-8 kg tawm hauv lub cev hauv ob lub lis piam kev noj haus. Nws tsis pom zoo kom ua raws li cov khoom noj no ntev dua. Tsis txhob txhawj, koj yuav tsis tau noj cov noob taum kom zoo rau 14 hnub.
Taum kev noj haus raws cov tseev kom muaj
Raws li txoj cai ntawm cov zaub legume, koj yuav tsum tau pib koj cov zaub mov ntawm cov txiv hmab txiv ntoo, zaub, tag nrho cov nplej los yog rye qhob cij, tsev cheese muaj roj tsawg, nqaij ntshiv thiab ntses, thiab ntau yam qoob loo. Nws raug nquahu kom noj plaub zaug hauv ib hnub, npaj noj hmo kom txog thaum 18 teev tsaus ntuj. Koj tuaj yeem noj cov zaub mov tshiab thiab zaub mov siav (tshwj tsis yog kib). Koj yuav tsum tau haus cov dej huv uas tsis muaj carbonated ntau, koj tseem tuaj yeem haus cov tshuaj yej tsis muaj suab thaj thiab kas fes.
Yog lawm, kev tawm dag zog yuav ua kom cov zaub mov zoo dua. Kev kawm kis las yuav pab tsis yog kom poob phaus ntau dua, tab sis kuj tseem yuav pab kom nruj tus naj npawb. Tom qab tag nrho, tej zaum koj xav nrhiav tsis tsuas yog lub cev me me, tab sis kuj tseem haum rau lub cev. Tom qab ntawd tsis txhob ua tub nkeeg los ua haujlwm kom zoo rau koj txoj kev zoo nkauj thiab noj qab haus huv.
Yog tias koj xav kom poob ceeb thawj me ntsis lossis koj tsis muaj lub siab xav zaum ntawm lub cev muaj txiaj ntsig tag nrho, koj tuaj yeem thov kev pab taum hnub ceev ceev… Nrov, piv txwv li, yog kev noj zaub mov me me ntawm taum. Hnub no, koj yuav tsum tau noj tshais nrog taum qhuav (ib nrab khob), thiab muaj khoom noj txom ncauj nrog ib txhais tes ntawm koj cov txiv hmab txiv ntoo uas koj nyiam lossis cov txiv hmab txiv ntoo uas tsis muaj hmoov (txiv apples yog qhov kev xaiv zoo). Rau pluas su, siv ib khob taum taum thiab zaub xam lav ntawm zaub ntsuab (li 200 g). Thiab noj hmo yuav tsum suav nrog ib nrab khob ntawm taum taum thiab 100 g ntawm cov nqaij ntshiv nqaij ntshiv, koj tseem tuaj yeem them taus dib los yog lwm yam zaub uas muaj cov hmoov me me. Yog tias taum tsis zoo rau koj, siv hom taum sib txawv. Txawm li cas los xij, tshem tawm nrog lawv cov kev pab yuav yooj yim dua li siv cov zaub lossis txiv hmab txiv ntoo. Tom qab tag nrho, cov taum yuav pab ua rau koj zoo siab ntev dua, thiab lub siab xav noj qee yam ntxiv yuav tsawg.
Taum noj rau ib lub lim tiam
hnub 1
Pluas tshais: ib qho ci ntawm cov qhob cij nplej thiab cov nplais nyias ntawm cov cheese nrog cov rog tsawg kawg; ib khob ntawm kefir.
Khoom txom ncauj: zaub xam lav ntawm kiwi, kua txiv thiab ib nrab txiv kab ntxwv.
Noj su: 100 g ntawm cov taum pauv, me ntsis caij nrog zaub roj; zaub kua txiv (iav).
Noj hmo: ob peb diav ntawm lentils hau; dib thiab lws suav zaub xam lav; ib khob kua txiv hmab txiv ntoo.
hnub 2
Pluas tshais: muaj roj tsawg curd nrog me ntsis raisins.
Khoom txom ncauj: kua.
Noj su: taum taum; zaub xam lav ntawm sauerkraut thiab dos ntsuab, seasoned nrog ob peb tee ntawm cov zaub zaub.
Noj hmo: 100 g ntawm cov nqaij ntshiv ntshiv ntshiv ntses ntses thiab zoo ib yam ntawm cov taum ntsuab.
hnub 3
Noj tshais: ci nrog ib txig ntawm cheese; kefir (200-250 ml).
Khoom txom ncauj: kua thiab pear nyias.
Noj su: taum porridge; zaub xam lav ntawm tshiab cucumbers thiab dawb cabbage.
Noj hmo: ib lub tais ntawm taum kua zaub; dib thiab lws suav zaub xam lav; Ib khob kua txiv lws suav.
hnub 4
Pluas tshais: ci nrog cheese; ib khob ntawm kefir lossis khoob kua mis nyeem qaub.
Khoom txom ncauj: kiwi thiab txiv kab ntxwv nyias.
Noj su: cov nqaij hau los yog ci (150 g); 100 g ntawm taum hau.
Noj hmo: ib lub tais ntawm taum mog kua zaub thiab 1-2 ib qho mov ci ntawm cov mov ci.
hnub 5
Pluas tshais: cov nqaij nyuj muaj roj tsawg nrog raisins.
Khoom noj txom ncauj: 4-5 plums.
Noj su: txog 200 ml ntawm cov zaub ua si; 200 g ntawm lentils boiled thiab 2 tbsp. l. sauerkraut.
Noj hmo: stewed eggplant nrog ib daim ntawm rye qhob cij.
hnub 6
Pluas tshais: 150 g ntawm ib lub hau ua kom siav thiab lub khob ntawm kua txiv ua kua.
Khoom txom ncauj: txiv kab ntxwv qaub los yog ob peb kiwi.
Noj su: taum mog kua zaub (li 250 ml); Zaub xam lav; ib qho hlais ntawm cov ncuav txhuv lossis cov ncuav dub.
Noj hmo: Kev pabcuam ntawm stew ua los ntawm cov zaub, tshwj tsis yog beets thiab qos yaj ywm.
hnub 7
Pluas tshais: 100 g ntawm tsev av uas tsis muaj rog, uas tuaj yeem me ntsis nrog lub ntuj yogurt lossis kefir.
Khoom txom ncauj: 3-4 apricots lossis ob peb me me txiv duaj.
Noj su: 100 g ntawm taum stewed thiab 3-4 tbsp. l. sauerkraut.
Noj hmo: 100 g ntawm cov nqaij ntshiv (nyiam dua nqaij qaib fillet); 2 tsb. l. pea porridge thiab ib daim ntawm rye qhob cij.
Ceeb toom… Nyob rau lub lim tiam thib ob, cov zaub mov yuav tsum rov ua dua txij thaum pib. Txiv hmab txiv ntoo thiab zaub tuaj yeem hloov mus rau lwm qhov, tab sis sim zam kom tsis txhob muaj cov hmoov txhuv nplej siab ntau.
Contraindications rau cov taum noj
- Nws tsis pom zoo kom ua raws li cov khoom noj legume thaum muaj kab mob rau txoj hnyuv lossis lub raum, nrog mob gout.
- Nws kuj muaj qhov tsis zoo nyob rau lub sijhawm uas cev xeeb tub, thaum pub mis.
- Menyuam yaus thiab neeg laus yuav tsum tsis txhob noj zaub mov ntau.
- Txhawm rau kom paub tseeb tias cov txheej txheem tsis ua teeb meem rau koj kev noj qab haus huv, nws yuav tsum tau sab laj nrog tus kws paub tshwj xeeb ua ntej pib nws.
Cov txiaj ntsig ntawm Taum Noj
- Zaum ntawm cov khoom noj khoom haus legume, ib tus neeg tsis hnov mob siab sai sai ntawm kev tshaib plab. Vim tias qhov tseeb tias cov khoom noj tseem ceeb ntawm cov zaub mov muaj protein ntau, cov nqaij leeg lub cev thaum noj zaub mov yuav tsis raug kev txom nyem, tab sis cov rog tsis tseem ceeb yuav tawm hauv lub cev.
- Taum muaj cov nyiaj fiber ntau, uas txhais tau hais tias kev ua haujlwm ntawm koj lub plab ua haujlwm tsuas yog txhim kho. Lub plab hnyuv ntsa yuav tshem tawm cov co toxins thiab lwm yam teeb meem uas tuaj yeem cuam tshuam kev noj qab haus huv thiab ua rau lub cev tsis zoo rau lub neej.
- Nyob rau tib lub sijhawm, cov metabolism yog nrawm nrawm, cuam tshuam uas, raws li koj paub, hauv lawv tus kheej tuaj yeem ua rau cov tsub zuj zus ntawm cov phaus ntxiv.
- Tsis tas li, cov neeg sawv cev ntawm legumes yuav pab txhim kho lub cev nrog ntau yam minerals, vitamins thiab lwm qhov chaw muaj txiaj ntsig. Piv txwv li, taum muaj pectins ntau, uas muaj cov txiaj ntsig ntawm kev zom zaub mov thiab kev zom zaub mov muaj txiaj ntsig.
- Noj cov taum yuav pab ua kom lub cev tiv thaiv kab mob tsis muaj zog thiab txo qis kev ua haujlwm ntawm kev muaj kab mob hauv plab hnyuv.
- Poov tshuaj, manganese, phosphorus, vitamins ntawm pab pawg A, B thiab C thiab tus nqi ntawm cov protein-cov protein ntau ntawm cov keeb thawj muaj nyob hauv cov noob taum ntsuab.
- Lentils kuj tseem nplua nuj nyob hauv cov protein, thaum lawv muaj cov rog tsawg kawg. Nws yog qhov zoo tshaj plaws nqus los ntawm tib neeg lub cev. Tsuas yog hais txog 80 grams cov hmoov nplej uas tau noj ib hnub tuaj yeem pab peb qhov kev xav tau txhua hnub ntawm cov vitamin B thiab hlau.
- Nyob rau tib lub sijhawm, yuav luag tag nrho cov legumes muaj ob peb calories (uas yog vim li cas, qhov tseeb, lub cev hnyav dhau lawm). Tag nrho cov cwj pwm no ua rau cov khoom noj legume yog ib txoj hauv kev nyab xeeb hnyav tshaj rau koj txoj kev noj qab haus huv.
Qhov tsis zoo ntawm cov taum noj
- Qee cov neeg noj zaub mov thuam thuam cov khoom noj no rau nws qhov tsis muaj cov tsiaj protein. Cov neeg ua raws li lub tswv yim no sau tseg tias cov nroj tsuag hauv cov khoom noj tau zoo, tab sis lub cev xav tau zaub mov ntawm cov tsiaj keeb kwm rau kev ua haujlwm ib txwm muaj.
- Qee lub sij hawm qhov pom ntawm cov taum cov txheej txheem yog flatulence thiab tsam plab. Yog tias ib qho ntawm cov kev hnov yog nquag, ces kev noj zaub mov no tsis yog rau koj.
- Cia peb ceeb toom rau koj tias nws tuaj yeem nce qhov poob phaus (thiab txawm tias muaj ntau dua phaus) thaum lub sijhawm tsis nkag tawm ntawm cov khoom noj. Yog li ntawd, koj yuav tau mus dai nws li ntseeg nkaws. Tom qab tawm ntawm txoj kev noj zaub mov, nws raug pom zoo tias rau 10 hnub (lossis zoo dua ntev dua) npaj koj tus kheej ib feem zaub mov 5-6 zaug hauv ib hnub mus txog 18:00 thiab tsis txhob hnov qab txog kev qoj ib ce.
Rov ua dua cov taum noj cov zaub mov
Nws raug nquahu kom rov qab ua kom cov taum noj tsis tau ntxov dua 3-4 lub hlis tom qab nws pib ua tiav.