Noj cov zaub mov poob ceeb thawj

Yog tias koj tsuas yog xav tau poob ob peb phaus ntxiv, cov zaub mov kom poob phaus sai yuav pab tau koj. Kev noj zaub mov ceev yog cov khoom noj uas tsis muaj calorie tsawg uas tsis muaj cov protein, cov zaub mov, thiab cov khoom noj muaj fiber ntau. Ua tib zoo saib: raws li txoj cai, qhov hnyav poob yuav rov qab los, tshwj xeeb tshaj yog tias koj tsis hloov koj txoj kev ua neej.

Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv sai npaum li cas

Tag nrho cov ntaub so ntswg thiab cov kabmob ntawm peb lub cev muaj lawv qhov hnyav - pob txha, cov kabmob sab hauv, cov leeg, rog, ntshav, dej, cov ntsiab lus ntawm txoj hnyuv. Yog li qhov koj pom ntawm qhov ntsuas yog qhov suav ntawm tag nrho cov saum toj no. Kev poob phaus thiab rog rog tsis yog tib yam. Koj poob phaus tom qab txhua qhov kev mus rau hauv chav dej, tab sis txhawm rau txhawm rau hlawv rog, koj yuav tsum tsim cov kev mob zoo rau qhov no nrog kev pab ntawm kev cob qhia thiab khoom noj khoom haus, thiab tom qab ntawd ua raws li txoj cai no ntev.

Thaum tib neeg tham txog kev noj zaub mov ceev, lawv txhais tau tias poob phaus, tsis yog rog. Ntawm kev noj zaub mov luv luv, los ntawm kev txwv cov calories ntau, koj chim siab rau koj lub khw muag khoom glycogen, thiab txij li glycogen khi dej, koj poob dej nrog rau nws. Cov xub ntawm qhov ntsuas tau nrawm nrawm, tab sis nws tsim nyog noj zaub mov ib txwm muaj, vim tias glycogen reserves yuav rov ua dua thiab qhov hnyav poob yuav rov qab los.

Thaum noj cov zaub mov nruj yuav pab tau

Muaj ntau qhov xwm txheej thaum koj xav tau ceev kom poob phaus los ntawm ob peb phaus:

• Npaj rau ib qho kev tshwm sim tseem ceeb - hnub so, hnub tim, yees duab tua, thiab lwm yam .;
• Kev mus pw hauv tsev kho mob lossis kev npaj rau kev phais-feem ntau nyob rau hauv cov xwm txheej zoo li no, koj yuav tsum poob ceeb thawj sai;
• Kev rov qab los ntawm kev mob lossis kev lom neeg-nrov noj zaub mov tsis haum ntawm no, txij li cov kws kho mob lawv tus kheej muab kev txwv, tab sis lawv nruj heev;
• Nias rau kev noj zaub mov kom raug-kev txwv kev noj zaub mov tuaj yeem txhawb kom poob phaus ntxiv. Ua ntej, cov neeg feem coob xav tau cov txiaj ntsig sai, yog li kev poob phaus sai yuav yog qhov kev txhawb siab zoo. Qhov thib ob, kev txwv tsis pub muaj zog hauv cov khoom yuav pab kom pom tau tias muaj kev txwv me me nrog kev noj zaub mov tsis zoo. Txawm li cas los xij, txoj kev poob siab zoo li no tsis haum rau txhua tus. Ua ntej, koj yuav tsum paub koj tus kheej nrog cov contraindications.

Contraindications rau kev noj zaub mov nruj

Tag nrho cov kev noj zaub mov luv luv tsis sib npaug hauv lawv qhov muaj pes tsawg leeg, lawv tuaj yeem ua rau thiab ua rau muaj teeb meem ntawm lub cev thiab lub hlwb.

Kev noj zaub mov kom poob phaus sai yog nruj me ntsis contraindicated:

• Cov poj niam cev xeeb tub thiab lactating;
• Kev txom nyem los ntawm cov kab mob thiab kab mob ntawm lub plab zom mov;
• Cov neeg uas muaj cov kab mob hormonal thiab kab mob autoimmune;
• Cov neeg raug kev txom nyem los ntawm anorexia, bulimia thiab lwm yam kev noj zaub mov tsis zoo;
• Kev ntxhov siab, neurotic, tsis ruaj khov rau kev ntxhov siab tus kheej.

Cov zaub mov nrov rau kev poob phaus sai

Yeej, cov khoom noj muaj txiaj ntsig luv luv yog cov zaub mov nruj, lawv raug pom zoo kom ua raws li ob peb hnub xwb, vim tias lawv siv ntev dua yog qhov ua rau lub cev loj heev. Cia peb saib cov neeg nyiam tshaj plaws.

Kev noj zaub mov ntawm cov txiv hmab txiv ntoo (rau 5 hnub rho tawm 5 kg)

Daim ntawv qhia: rau pluas tshais - unsweetened oatmeal (los yog lwm yam porridge), me ntsis cheese; rau pluas su - ib daim ntawm ntses, nqaij los yog nqaij qaib, zaub zaub xam lav tsis hnav khaub ncaws, zaub tuaj yeem boiled los yog stewed; rau noj hmo-dej txiv lws suav (1 kg ntawm cov txiv hmab txiv ntoo yog tso cai rau txhua txhua 30 kg ntawm qhov hnyav).

Cov neeg tsis noj nqaij noj (rau 3 hnub rho tawm 3 kg)

Hnub 1 thiab hnub 3 ntawm kev noj zaub mov suav nrog noj zaub xwb, hnub thib 2 koj yuav tsum noj cov txiv hmab txiv ntoo xwb.

Zaub zaub mov noj: rau pluas tshais-4 ci txiv lws suav, zaub kua txiv, + kas fes los yog tshuaj yej nrog txiv qaub; noj su - dib zaub xam lav nrog ntsuab dos los yog ntsuab zaub xam lav, + kas fes los yog tshuaj yej nrog txiv qaub; rau noj hmo, boiled los yog stewed zaub (cab, spinach, me ntsis txiv qaub kua txiv), + tshuaj yej nrog txiv qaub.

Txiv hmab txiv ntoo cov zaub mov: rau pluas tshais-txiv hmab txiv ntoo zaub xam lav ntawm txiv apples, txiv kab ntxwv, txiv kab ntxwv qaub + kas fes los yog tshuaj yej nrog txiv qaub; rau pluas su-ib nrab melon, nrog rau zaub xam lav los ntawm cov zaub mov noj tshais; rau noj hmo-noj zaub mov.

Apple noj zaub mov (rau 7 hnub rho tawm 5-6 kg)

Thaum lub sij hawm noj cov txiv apples, koj tuaj yeem haus infusions ntawm ntau yam tshuaj ntsuab, koj tuaj yeem haus cov tshuaj yej ntsuab tsis muaj suab thaj. Ntxiv nrog rau cov txiv apples, nws raug tso cai noj me ntsis khob cij dub-3-5 daim ib hnub (zoo dua crackers). Qhov no version ntawm cov kua zaub yog hnyav heev, tab sis siv tau.

Kev noj haus "Jockey" (rau 3 hnub rho tawm 3-5 kg)

Kev noj haus yog tsim rau cov neeg uas xav tshem tawm cov phaus ntxiv sai heev.

Noj zaub mov:

• 1 hnub - 1 qaib, ci tsis muaj ntsev. Cov tawv nqaij tsis pub noj. Nqaij qaib yuav tsum muab faib ua 3 pluas noj.
• Hnub 2-300 grams nqaij nyug, uas tseem ci yam tsis muaj ntsev, noj 3 pluas mov.
• Hnub 3-dej-4-5 servings ntawm ntuj kas fes tsis muaj suab thaj thiab mis nyuj.

Qhov no yog ib qho ntawm cov khoom noj ceev tshaj plaws thiab zoo tshaj plaws. Thaum lub sijhawm no, koj yuav hnov ​​​​ kiv taub hau thiab qaug zog.

Buckwheat noj zaub mov (rau 7 hnub rho tawm 3-4 kg)

Rau kev noj zaub mov buckwheat, koj xav tau: buckwheat, txiv hmab txiv ntoo, 1% kefir, yogurt tsawg, multivitamin.

Ib khob ntawm cereals los ntawm yav tsaus ntuj ncuav 2 khob ntawm boiled dej. Thaum sawv ntxov, cov dej seem yuav tsum tau ntws. Buckwheat tau tso cai noj ntau npaum li koj xav tau, ntsev yuav tsum yog tsawg kawg.

Txoj cai noj zaub mov:

• porridge yog ntxuav nrog kefir (1 liter muab faib ib hnub twg);
• dej haus ntawm lub siab nyiam, zoo tib yam lossis ntxhia (rau ib hnub 2 litres);
• koj tuaj yeem haus tshuaj yej lossis kas fes (tag nrho cov kua dej yuav tsum tsis pub tshaj 3 litres ib hnub);
• txiv hmab txiv ntoo tuaj yeem tsis pub ntau tshaj 2 daim ib hnub;
• 5 teev ua ntej yuav mus pw, nws yog ib qho tsim nyog yuav tsum tsis txhob noj, tab sis yog tias kev tshaib plab tsis txaus, ua ntej mus pw koj tuaj yeem haus ib nrab khob ntawm kefir, diluted nrog dej ntxhia;
• koj tuaj yeem noj txog li 150 g ntawm yogurt ib hnub;
• tsis suav nrog cawv;
• thaum noj zaub mov thiab tom qab noj cov tshuaj multivitamin tsawg kawg yog 1 lub hlis;
• yog tias koj ua raws li kev noj haus no rau 2 lub lis piam, lub cev xav tau kev so, kom tsis txhob muaj kev quav yeeb quav tshuaj;
• txhawm rau txheeb xyuas cov txiaj ntsig, koj tuaj yeem rov qab noj cov zaub mov tom qab 2 lub lis piam.

Cov khoom noj mis nyuj (rau 3 hnub rho tawm 3 kg)

Qhov no yog ib qho nyuaj tshaj plaws mono-kev noj haus, txij li thaum koj yuav tsis noj dab tsi - tsuas yog haus ib lub mis. Yog tias koj tsis tau nyiam nws, nws yog qhov zoo dua los xaiv lwm txoj hauv kev kom poob phaus.

Cov khoom noj siv mis tau sau tseg kom haus 1 liter ntawm mis nyuj thaum nruab hnub, thiab qhov ntawd yog nws. Koj faib nws kom txhua 3-4 teev thaum nruab hnub koj haus 1 khob. Yog tias koj siv sijhawm 4 teev, koj tau txais 4 qhov kev txais tos. Xws li kev noj zaub mov tsis haum rau cov neeg uas nws ua haujlwm yuav tsum muaj zog ntau.

Thov nco ntsoov tias cov khoom noj uas peb tau teev tseg yog nruj heev, tshwj xeeb tshaj yog siv rau mono-diets. Hauv qhov no, peb xav kom koj ua tib zoo nyeem lawv cov lus piav qhia thiab sab laj nrog kws kho mob. Peb kuj qhia koj kom tsis txhob noj zaub mov yog tias koj tsis xis nyob.

Hmoov zoo nrog koj qhov hnyav!