Khoom noj pheej yig, 10 hnub, -6 kg

Poob ceeb thawj nce txog 6 kg hauv 10 hnub.

Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 670 Kcal.

Nyeem cov lus pom zoo ntawm ntau txoj kev poob phaus, nws zoo nkaus li tias daim duab yuag yog qhov zoo siab heev. Tseeb tiag, feem ntau txhawm rau ua raws li cov cai ntawm kev noj haus, tsis xav tau cov khoom siv nyiaj txiag. Qhov tseeb, koj tuaj yeem hloov pauv lub cev tsis tau tsoo lub hnab nyiaj, tab sis, ntawm qhov tsis sib xws, kuj txuag nyiaj.

Kev noj zaub mov pheej yig

Yog tias koj xav kom poob phaus pheej yig thiab zoo siab, tau kawg, koj tuaj yeem tig mus rau mono-diets raws li, hais, oatmeal lossis buckwheat rau kev pab. Piv nrog rau lwm yam khoom noj khoom haus, tsuas yog noj cov cereal no rau ib lub lim tiam yuav yog qhov kev txaus siab pheej yig. Thiab yog tias koj muaj koj tus kheej daim av, nws tsis yog kev lag luam noj, piv txwv li, txiv apples cog rau ntawm nws? Tab sis, raws li koj paub, kev noj zaub mov mono tsis yog txoj kev noj qab haus huv tshaj plaws ntawm kev poob phaus. Nws yog qhov zoo dua los ua qhov kev xaiv ntawm txoj kev poob phaus pheej yig dua kom zoo zoo.

Peb qhia koj kom ua ke cov kev xav tau hauv qab no thiab tsim cov khoom noj khoom haus kom cov zaub mov tsis zoo cuam tshuam rau koj cov nyiaj txiag lossis koj txoj kev noj qab haus huv thiab kev noj qab haus huv. Los ntawm txoj kev, koj tuaj yeem poob qhov hnyav heev. Cov neeg uas tau ploj mus 4-5 kilograms hauv ib lub lis piam yuav lees paub qhov no rau koj. Zoo dua tsis txhob zaum ntawm cov txheej txheem no ntau tshaj ob lub lis piam uake.

Nws yog ib qho tsim nyog yuav tsum tso cov khoom noj muaj roj thiab calorie ntau ntau, tsis suav nrog ntau yam khoom qab zib thiab pastries. Koj tsuas yog tso cai tawm ob peb lub ncuav ntawm rye lossis tag nrho cov nplej nplej ib hnub. Nws tseem pom zoo kom xa cov khoom noj khoom haus, pickles nyob rau hauv qhov txwv (thaum koj tuaj yeem ntsev me ntsis cov tais diav lawv tus kheej), cov khoom noj haus.

Lub hauv paus ntawm cov zaub mov yuav tsum yog cereals, txiv hmab txiv ntoo, zaub. Nws yog qhov zoo yog tias lub sijhawm noj zaub mov coincides nrog lub caij ripening ntawm cov txiv hmab txiv ntoo siv rau zaub mov. Hauv qhov no, ob qho tib si tus nqi thiab qhov zoo ntawm cov khoom yuav tsuas tau txais txiaj ntsig. Qee lub sij hawm nws tsis yog txwv tsis pub ntxiv cov ntawv qhia zaub mov (thiab txawm tias tsim nyog) nrog cov ntses thiab nqaij ntshiv. Tsis tas li ntawd lub cev kuj xav tau cov khoom siv hauv tsev. Cov kws tshaj lij pom zoo kom noj zaub mov pheej yig plaub zaug hauv ib hnub, ua raws li cov ntawv qhia zaub mov uas muaj 3 pluas noj tseem ceeb thiab 1 khoom noj txom ncauj me me nyob nruab nrab ntawm pluas tshais thiab pluas su. Tshem tawm cov zaub mov tom qab 18-19 teev (qhov siab tshaj plaws - 20:00 yog tias koj mus pw lig). Txwv tsis pub, cov txheej txheem ntawm kev poob phaus yuav qeeb qeeb.

Nws yog ib advisable hais tias tsis muaj zog kas fes thiab tshuaj yej thiab, ntawm chav kawm, cawv thiab qab zib dej qab zib thaum lub sij hawm poob phaus. Hauv qhov no, nws tsim nyog siv tshuaj ntsuab, tshuaj yej ntsuab tsis muaj qab zib, kua txiv hmab txiv ntoo (qee zaum) thiab cov dej ntshiab uas tsis muaj carbonated txaus. Qhov no yuav ua rau muaj txiaj ntsig zoo rau cov metabolism thiab pab ua kom qab los noj mov muaj zog, zam lwm qhov overeating. Tseeb tiag, ntawm lwm cov txiaj ntsig, cov kua haus cawv zoo kawg nkaus ua rau lub plab.

Pheej yig noj zaub mov

Ib qho piv txwv ntawm kev noj zaub mov ntawm cov khoom noj pheej yig rau 10 hnub

hnub 1

Noj tshais: txog 200 g ntawm pearl barley siav nyob rau hauv dej (roj thiab lwm yam fatty additives yog txwv tsis pub).

Khoom txom ncauj: ib khob ntawm tsawg-rog kefir.

Noj su: 300 g lub teeb zaub kua zaub tsis muaj kib thiab 2 me me whole grain breads.

Noj hmo: zaub xam lav, cov khoom xyaw uas tau npaj ua kom dawb cabbage, carrots, txiv apples, dos; ib tug boiled qe.

hnub 2

Noj tshais: 200 g ntawm mov porridge siav nyob rau hauv dej.

Khoom txom ncauj: boiled qe.

Noj su: zaub kua zaub ua los ntawm cov khoom tsis muaj hmoov txhuv nplej siab (txog 300 g); Koj tuaj yeem noj 1-2 rye lossis whole grain bread.

Noj hmo: zoo li hnub Monday, koj yuav tsum noj cov txiv hmab txiv ntoo thiab zaub zaub saum toj saud, tsuas yog siv lub qe xwb koj yuav tsum haus ib khob ntawm kefir.

hnub 3

Noj tshais: 1 boiled nqaij qaib qe (koj tuaj yeem ua noj rau hauv lub lauj kaub, tab sis tsis ntxiv roj).

Khoom txom ncauj: ib khob ntawm kefir.

Noj su: zaub kua zaub thiab ib daim ntawm rye qhob cij.

Noj hmo: cov zaub xam lav twb paub rau noj hmo thiab txog li 200 g ntawm buckwheat boiled nyob rau hauv dej.

hnub 4

Noj tshais: 150 g ntawm ib tug sib tov ntawm mashed carrots thiab txiv apples, nrog ntxiv ntawm 1 tsp. zaub (zoo dua txiv ntseej) roj.

Khoom txom ncauj: ib khob ntawm kefir.

Noj su: 300 g ntawm zaub kua zaub; ib daim ntawm mov ci, uas tau tso cai muab cov cheese uas tsis muaj rog lossis ib txheej ntawm tsev cheese, txiv lws suav slices thiab tshuaj ntsuab.

Noj hmo: 130-150 g ntawm cov tsev cheese uas tsis muaj rog nrog lub pulp ntawm ib tug txiv kab ntxwv qaub.

hnub 5

Noj tshais: boiled qe; grated txiv apples (li 150 g), uas yog pom zoo kom noj nrog ntxiv ntawm ib tug me me feem ntawm txiv roj roj.

Khoom txom ncauj: ib khob ntawm kefir.

Noj su: 300 g ntawm kua zaub, uas niaj hnub no tuaj yeem npaj nrog noodles hauv nqaij qaib broth; zaub qhwv thiab kua zaub.

Noj hmo: 150 g ntawm boiled los yog ci nqaij qaib fillet thiab ib daim ntawm rye hmoov qhob cij.

hnub 6

Noj tshais: oatmeal lossis muesli tsis muaj piam thaj nrog ob peb lub txiv apples (tag nrho cov tsim nyog yuav tsum tau seasoned nrog 1 teaspoon ntawm txiv roj roj).

Khoom txom ncauj: ib khob kua txiv hmab txiv ntoo tsis muaj suab thaj.

Noj su: txog 150 g ntawm nceb stewed nyob rau hauv dej; 300 g txiv lws suav-raws li kua zaub, 1-2 slices ntawm grain qhob cij (nyiam dua ua ntej qhuav).

Noj hmo: 200 g ntawm buckwheat nrog zaub uas tsis yog starchy stewed nyob rau hauv dej.

hnub 7

Noj tshais: Unsweetened muesli los yog oatmeal (koj tuaj yeem ntxiv me ntsis txiv apples lossis lwm yam txiv hmab txiv ntoo uas tsis yog starchy / berries rau lawv).

Khoom txom ncauj: ib khob ntawm kefir.

Noj su: 250 g ntawm ntshiv ntses, uas yuav tau siav nyob rau hauv ib tug creamy sauce hnub no; ib daim ntawm rye qhob cij.

Noj hmo: ob peb lub qos yaj ywm nruab nrab hauv cov khaub ncaws ntxiv rau ci herring (txog 150 g).

hnub 8

Noj tshais: 200 g ntawm mashed txiv apples nrog txiv roj roj.

Khoom txom ncauj: ib khob kua txiv apple, nyiam dua freshly squeezed.

Noj su: mus txog 300 g ntawm cov roj tsawg-rog kua zaub nrog 30-40 g ntawm grain qhob cij, uas yuav tsum tau greased nrog tsawg-rog tsev cheese nyob rau hauv ib tug me me npaum li cas, embellish nrog slices ntawm tshiab txiv lws suav thiab tshuaj ntsuab.

Noj hmo: ib tug sib tov ua los ntawm 200 g ntawm boiled beets (grated los yog finely tws), 50 g ntawm walnuts (finely tws); 1-2 slices ntawm rye qhob cij.

hnub 9

Noj tshais: muesli los yog oatmeal nrog txiv hmab txiv ntoo flavored nrog ib tug me me ntawm cov roj txiv roj.

Khoom txom ncauj: ib khob ntawm kefir.

Noj su: nqaij ntshiv nrog zaub, ci hauv qhov cub los yog grilled (tag nrho feem yuav tsum tsis pub tshaj 250 g).

Noj hmo: ci qos yaj ywm thiab sauerkraut (koj tuaj yeem ci tag nrho ua ke, hnyav txog li 250 g).

hnub 10

Noj tshais: grated txiv apples thiab carrot, flavored nrog 1 tsp. txiv roj roj (txog 150 g); ib tug boiled qe.

Khoom txom ncauj: ib nrab khob ntawm ntuj unsweetened yogurt.

Noj su: ib tug me me ntawm lub teeb zaub kua zaub; ib daim ntawm rye qhob cij; 200 g ntawm mov, uas koj tuaj yeem ntxiv me ntsis prunes thiab qhuav apricots.

Noj hmo: hnub no nws yog qab zib - 15 g ntawm tsaus qhob noom xim kasfes nrog cocoa cov ntsiab lus tsawg kawg yog 70% los yog 1 tbsp. l. ntuj zib mu.

Ceeb toom… Cov ntawv qhia zaub mov raug tso cai sib txawv. Qhov tseem ceeb tshaj plaws yog ua raws li cov ntsiab cai dav dav ntawm cov khoom noj no thiab tsis mus dhau qhov kwv yees calorie cov ntsiab lus ntawm cov khoom noj saum toj no.

Contraindications rau khoom noj khoom haus pheej yig

  1. Txij li thaum cov khoom noj pheej yig tsis txawv ntawm qhov nruj ntawm txoj cai thiab yog, feem ntau, ib qho kev sib npaug zoo, nws tsis muaj ntau yam contraindications.
  2. Nws tsis pom zoo kom hu rau nws tsuas yog nyob rau hauv muaj cov kab mob ntev thaum lub sij hawm exacerbation, kev tsis haum tshuaj rau ib qho ntawm cov zaub mov pom zoo (txawm hais tias, raws li txoj cai, lawv tuaj yeem hloov nrog lwm tus), thaum cev xeeb tub thiab pub niam mis.
  3. Kev sab laj nrog kws kho mob ua ntej pib lub neej pheej yig nyob rau hauv txhua rooj plaub yuav tsis yog superfluous.

Cov txiaj ntsig ntawm Kev Noj Qab Haus Huv pheej yig

  • Kev noj zaub mov pheej yig muaj ntau yam txiaj ntsig. Ntawm lawv, peb nco ntsoov nws cov kev ua tau zoo, kev ua tau zoo hauv cov ntsiab lus ntawm kev poob phaus, kev txaus ntawm lub cev nrog cov khoom tsim nyog rau kev ua haujlwm ib txwm muaj.
  • Yog tias koj tsis zaum ntawm kev noj zaub mov dhau lub sijhawm pom zoo, nws yuav tsis cuam tshuam rau koj txoj kev noj qab haus huv thiab kev noj qab haus huv.

Qhov tsis zoo ntawm cov khoom noj pheej yig

  • Qee pawg zaub mov raug txwv los ntawm txoj cai noj zaub mov, thiab nws yuav tsis yooj yim rau lawv cov neeg nyiam ua neej nyob yam tsis muaj lawv rau tag nrho cov khoom noj (yog tias lawv yuav tsum tau poob phaus heev).
  • Tsis tas li ntawd, cov neeg tsis khoom yuav tsis haum rau cov khoom noj uas pheej yig vim tias koj tseem yuav tau siv qee lub sij hawm hauv chav ua noj los tsim cov khoom noj (txawm hais tias cov zaub mov noj tsis hais txog kev noj zaub mov nyuaj).

Rov qab siv cov khoom noj pheej yig

Yog tias koj tau noj khoom noj pheej yig rau 10 mus rau 14 hnub, nws tsis pom zoo kom rov ua dua li 2 lub hlis. Yog tias koj tau noj zaub mov kom luv luv, qhov kev ncua tuaj yeem ua kom luv me ntsis, tab sis nws yog qhov zoo dua tsis rov pib dua tsawg kawg 20-30 hnub.

Sau ntawv cia Ncua