Kev noj haus rau kev zoo nkauj thiab noj qab haus huv ntawm cov plaub hau, 4 lub lis piam, -12 kg

ntses

Cov nqaij ntawm cov neeg nyob hauv hiav txwv (tshwj xeeb tshaj yog los ntawm tsev neeg salmon) yog nplua nuj nyob rau hauv polyunsaturated omega-3 acids, uas muab lub cev nrog rau cov rog, uas yog tseem tsim nyog rau ib tug noj qab nyob zoo tawv taub hau. Nrog rau qhov tsis muaj cov tshuaj no, daim tawv nqaij tuaj yeem qhuav, thiab cov plaub hau - faded thiab thinned. Tsis tas li ntawd, ntses yog qhov zoo tshaj plaws ntawm cov protein. Nws kuj muaj ntau cov vitamin B12 thiab hlau, uas txhawb cov plaub hau thiab pab ntxiv dag zog rau nws. Yog tias koj yog neeg tsis noj nqaij thiab tsis noj ntses, nws raug nquahu kom suav nrog hauv koj cov zaub mov noj txhua hnub yam tsawg kawg ib tablespoon ntawm cov roj zaub (zoo tshaj plaws, flaxseed). Koj tuaj yeem caij zaub xam lav nrog nws. Qhov tseem ceeb tshaj plaws yog tsis raug cov roj rau kev kho cua sov.

Cov zaub ntsuab

Cov plaub hau xav tau cov khoom uas muaj nyob rau hauv qhov yuav tsum tau muaj nyob rau hauv nplooj thiab ntsuab zaub (spinach, broccoli, beetroot, thiab lwm yam). Lawv muaj cov vitamins A thiab C, uas pab lub cev tsim sebum. Nws pab kom tsis txhob qhuav tawv taub hau thiab ua haujlwm ua lub ntuj txias rau cov plaub hau. Cov zaub ntsuab tsaus muab lub cev nrog ntau qhov tshwj xeeb ntawm cov hlau thiab calcium.

mem tes

Taum (taum, lentils thiab lwm yam) pab kom cov plaub hau ntxiv dag zog rau cov ntsiab lus ntawm zinc, hlau, biotin, qhov tsis muaj uas feem ntau tshwm sim los ntawm cov plaub hau tawg. Rau cov plaub hau noj qab haus huv, ntau tus kws kho mob pom zoo kom haus 2 khob taum lossis lentils txhua lub lim tiam.

Ceev

Nco ntsoov suav nrog ntau hom txiv ntoo hauv koj cov zaub mov. Txhua yam ntawm qhov khoom plig ntuj no muaj qee yam muaj txiaj ntsig ncaj qha rau cov plaub hau. Piv txwv li, Brazil txiv ntoo yog ib qho ntawm cov khoom zoo ntawm selenium, uas ob qho tib si txhim kho cov tawv taub hau thiab muab lub zog rau cov plaub hau. Walnuts yog nplua nuj nyob rau hauv omega-3 fatty acids (xws li alpha lipolenic acid). Almonds thiab cashews yog siab zinc, ib qho tsis txaus uas yog ib qho ua rau cov plaub hau poob.

Nqaij qaib nqaij

Qaib ntxhw thiab nqaij qaib fillets yog ib qho ntawm cov protein tivthaiv uas pab txhawb thiab ua kom cov plaub hau loj hlob sai. Yog tias tsis muaj protein ntau txaus hauv kev noj zaub mov, cov plaub hau tsis muaj zog thiab ua nkig. Thiab nrog ntev tsis muaj protein ntau hauv cov ntawv qhia zaub mov, lawv ua npub thiab poob xim. Nqaij qaib nqaij yog tshwj xeeb tshaj yog khoom plig rau bioavailability ntawm cov protein nws muaj.

qe

Cov qe qaib muaj biotin thiab vitamin B12 - cov khoom noj zoo nkauj uas pab txhawb cov plaub hau thiab txhim kho nws cov qauv.

neeg tawv nyuj

Cov no kho cov plaub hau zoo kawg nkaus ua tsaug rau lub xub ntiag ntawm zinc hauv lawv, uas yog lub zog antioxidant. Tau kawg, tsis yog txhua tus tuaj yeem suav nrog oysters hauv lawv cov zaub mov. Hauv qhov no, lawv lub luag haujlwm tuaj yeem ua tiav, tshwj xeeb, los ntawm nqaij nyug thiab yaj.

Tag nrho grain

Cov qhob cij tag nrho thiab cov cereal zoo sib xws yog suav nrog ntau cov zaub mov thiab cov vitamins, uas tseem pab txhawb rau cov plaub hau ntxiv. Qhov no tshwm sim vim muaj hlau, vitamins B, zinc nyob rau hauv lawv.

Cov khoom noj mis nyuj thiab qaub-mis nyuj

Cov khoom no (tshwj xeeb yog yogurt thiab mis nyuj) yog cov khoom siv zoo tshaj plaws ntawm calcium, cov ntxhia tseem ceeb rau kev ntxiv dag zog rau cov plaub hau thiab ua kom cov plaub hau nrawm. Casein thiab whey, uas muaj nyob rau hauv cov mis nyuj, kuj suav hais tias tseem ceeb heev cov protein Cheebtsam. Thiab yog tias koj ntxiv txiv ntseej, koj tau txais cov khoom noj txom ncauj qab thiab noj qab nyob zoo.

Carrots

Cov zaub no yog nplua nuj nyob rau hauv vitamin A, uas, ntxiv rau nws tag nrho cov txiaj ntsig kev noj qab haus huv, tseem ceeb heev rau kev noj qab haus huv ntawm tawv taub hau. Thiab, raws li koj paub, cov tawv nqaij noj qab haus huv, qhov zoo ntawm cov plaub hau. Noj carrots hauv lawv daim ntawv ntshiab, suav nrog hauv zaub xam lav. Ua kom sov nws tsawg dua kom khaws cov khoom noj muaj txiaj ntsig ntau hauv nws.

Tab sis tsawg li tsawg tau, koj yuav tsum noj cov zaub mov hauv qab no (lossis nws yog qhov zoo dua kom tshem tawm tag nrho nws los ntawm kev noj zaub mov, tsawg kawg rau ib lub sijhawm):

- cov khoom ci thiab cov khoom qab zib;

- fatty nqaij thiab rog rog;

- dej qab zib (txawm tias tsawg-calorie);

- ntau yam roj ntses thiab mayonnaise;

- kas fes dub thiab tshuaj yej muaj zog;

- dej cawv;

- semi-tiav khoom;

- cov zaub mov kaus poom;

- ntau yam khoom noj ceev;

- khw khoom qab zib (yog tias koj xav tau, qee zaum koj tuaj yeem tso cai rau koj tus kheej me me ntawm marmalade, marshmallow, tsaus chocolate, zib ntab thiab jam).

Monday

Noj tshais: ib feem ntawm oatmeal nrog zib mu, txiv hmab txiv ntoo qhuav thiab txiv ntoo; qhiav tshuaj yej.

Khoom txom ncauj: Tag nrho grain mov ci nrog ib daim ntawm cheese thiab dib, sprinkled nrog sesame noob.

Noj su: nqaij qaib fillet stewed nrog qos yaj ywm; zaub zaub xam lav ntawm cucumbers, arugula, lettuce, seasoned nrog ib tug teaspoon ntawm tsawg-rog qaub cream.

Noj su thaum tav su: txiv kab ntxwv qaub lossis txiv kab ntxwv.

Noj hmo: nqaij qaib mis, boiled los yog grilled; boiled qaib qe; ob peb cucumbers; ib khob txiv qaub los yog tshuaj yej ntsuab.

Tuesday

Noj tshais: tsev cheese nrog txiv ntseej sib tov thiab tshuaj yej ntsuab.

Khoom txom ncauj: ob peb slices ntawm watermelon los yog melon.

Noj su: grilled salmon steak nrog tshuaj ntsuab.

Noj su thaum tav su: ib qho puv tes ntawm prunes.

Noj hmo: nplej xim av thiab ci eggplant; tshuaj yej ntsuab.

Wednesday

Noj tshais: buckwheat thiab stewed siab, nrog rau ib feem ntawm ntsuab zaub zaub xam lav.

Khoom txom ncauj: radish nrog ntau yam tshuaj ntsuab, seasoned nrog ib tug me me ntawm cov roj zaub.

Noj su: ib lub tais ntawm taub dag puree kua zaub thiab ib daim ntawm boiled nqaij qaib mis.

Noj su thaum tav su: ob peb nectarines.

Noj hmo: taum stew thiab ib khob ntawm freshly squeezed txiv hmab txiv ntoo kua txiv.

Thursday

Noj tshais: millet nrog caraway noob thiab noob hnav noob; tshuaj yej ntsuab.

Khoom txom ncauj: 2-3 kiwi.

Noj su: zaub stew thiab kua txiv lws suav.

Khoom txom ncauj: txiv tsawb.

Noj hmo: ntses jellied thiab tsis muaj rog kefir.

Friday

Noj tshais: ib chav omelet ntawm ob lub qe qaib thiab ob peb txiv lws suav nrog parsley thiab dill; Tshuaj yej.

Khoom txom ncauj: Ib txhais tes ntawm cov txiv ntoo.

Noj su: ib lub tais ntawm tus neeg tsis noj nqaij borscht.

Noj su thaum yav tav su: ob peb qho tag nrho cov nplej crisps; txiv apples los yog txiv apples.

Noj hmo: boiled cw; Kua txiv.

Saturday

Noj tshais: casserole ntawm tsev cheese thiab txiv hmab txiv ntoo slices nrog 1 tsp. qaub cream ntawm yam tsawg kawg nkaus roj cov ntsiab lus.

Khoom txom ncauj: ib tug puv tes ntawm hnub los yog figs.

Noj su: mov xim av nrog nqaij nruab deg cocktail; tshuaj yej ntsuab.

Noj su tav su: grated carrots nrog txiv qaub kua txiv.

Noj hmo: stewed cod fillet thiab ib khob ntawm tsawg-rog kefir.

Sunday

Noj tshais: zaub xam lav ntawm feta cheese, tswb kua txob, ntau yam tshuaj ntsuab, seasoned nrog txiv ntseej los yog flaxseed roj nyob rau hauv ib tug me me npaum li cas.

Khoom txom ncauj: kiwi, txiv hmab txiv ntoo, thiab khoob yogurt mousse.

Noj su: boiled asparagus nrog zaub.

Noj su thaum tav su: pomegranate los yog ob peb slices ntawm avocado.

Noj hmo: ob peb steamed nqaij qaib cutlets thiab ib tug tshiab dib.