txheem
- Noj cov tawv nqaij yuav tsum muaj rau daim tawv nqaij
- Daim tawv nqaij qhia zaub mov noj
- Kev kuaj cov qauv rau cov tawv nqaij rau 5 hnub
- Kev noj haus tsis sib haum rau cov tawv nqaij
- Cov txiaj ntsig ntawm kev noj qab haus huv ntawm daim tawv nqaij
- Qhov tsis zoo ntawm kev noj zaub mov rau tawv nqaij
- Kev nrhiav kev noj haus dua
Poob ceeb thawj txog 8 kg hauv 3 lub lis piam.
Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 900 Kcal.
Peb cov khoom noj khoom haus cuam tshuam tsis tsuas yog daim duab, tab sis kuj cuam tshuam ntawm daim tawv nqaij. Cov tawv nqaij yog qhov tseem ceeb ntawm cov kev ua haujlwm hauv lub cev. Tag nrho cov zaub mov peb haus "hla" los ntawm lawv. Yog li ntawd, nws tsis yog txhua qhov ceeb tias cov tsos thiab cov tsos mob ntawm daim tawv nqaij tawm ntau qhov uas xav tau nrog daim ntawv qhia zaub mov tsis raug.
Yog lawm, cov txheej txheem kom hniav zoo nkauj thiab ntau txoj kev tuaj yeem kho tau qhov "npog" ntawm peb lub cev, tab sis tsis muaj dab tsi tuaj yeem hloov cov khoom noj kom zoo.
Noj cov tawv nqaij yuav tsum muaj rau daim tawv nqaij
Raws li cov kev cai ntawm kev noj haus rau daim tawv nqaij, ib qho hnyav taboo raug txwv rau kev siv cov khoom uas muaj cov rog trans, ntau ntsev, thiab qab zib. Koj yuav tsum tsis suav nrog (tsawg kawg txwv kom ntau li ntau tau) cov zaub mov "ceev", ntau yam khoom noj kaus poom, cov khoom ua tiav, kib thiab pickled tais diav, khoom qab zib fatty. Kev siv cov dej cawv ntau ntau, dej qab zib, kua qab zib, kas fes thiab haus luam yeeb yog deb ntawm qhov zoo tshaj plaws cuam tshuam rau ntawm daim tawv nqaij.
Khoom noj khoom haus rau daim tawv nqaij yuav tsum muaj cov proteins, rog thiab carbohydrates. Yog tsis muaj cov khoom carbohydrate, ib tug neeg yuav pib muaj kev tsis muaj zog thiab nkees sai. Txhawm rau tiv thaiv qhov no tshwm sim, koj yuav tsum muab lub cev nrog zaub, txiv hmab txiv ntoo, cereals (xim av, tsis tau ua tiav oatmeal, buckwheat), qhob cij ntxhib, ntau yam legumes, ceev.
Cov proteins uas xav tau rau kev zoo nkauj ntawm daim tawv nqaij thiab kev noj qab haus huv yog pom nyob rau hauv cov ntses lean thiab nqaij, qe, nqaij nruab deg, khoom noj siv mis thiab qaub mis nyuj. Tab sis qhov zoo tshaj plaws ntawm cov rog noj qab haus huv yog cov ntses rog, txiv roj roj, zaub roj (txiv ntseej, flaxseed), avocado.
Raws li txoj cai, qhov ua kom pom tseeb ntawm daim tawv nqaij noj zaub mov tshwm 3-4 lub lis piam tom qab nws pib. Txawm hais tias, tsis pom tseeb, qhov ua haujlwm nyob ntawm qhov xwm txheej ntawm daim tawv nqaij, koj ua tib zoo saib xyuas zaub mov, dab tsi yog cov tib neeg cov yam ntxwv ntawm koj lub cev.
Tsis tas li, txawm tias koj noj mov zoo npaum li cas, nws tseem ceeb heev kom haus tsawg kawg 7-8 khob dej huv ib hnub. Kev tsis muaj kua hauv lub cev yog qhov kev qhia ncaj qha rau cov teeb meem, tsis tsuas yog ua kom tawv nqaij, tab sis kuj muaj kev noj qab haus huv thiab kev muaj lub zog zoo nkauj.
Txog ntawm tus naj npawb ntawm cov pluas noj rau hom no, koj yuav tsum tsis txhob noj yam tsis tshua dhau. Noj tsawg kawg peb zaug hauv ib hnub. Rau cov neeg uas ua swm nrog feem “kev sib txuas lus” nrog zaub mov, nws tsis yog txwv kom tsis pub muaj khoom txom ncauj nruab nrab cov zaub mov tseem ceeb. Tus nqi thiab lub zog ntawm kev ua haujlwm yuav tsum txiav txim siab raws li koj xav noj ntau npaum li cas (tab sis tsis noj ntau dhau) thiab xis nyob. Thiab yog tias koj xav kom poob phaus hauv kev sib luag nrog kev ua kom cov tawv nqaij niaj hnub no, tsuas yog txo cov calories rau cov hnub ci kom tsawg li 1200-1500 chav nyob rau cov zog thiab, yog tias ua tau, txuas mus rau kis las. Muaj tseeb nyob rau hauv cov ntaub ntawv no, tsis yog tsuas yog kev hloov pauv nyob rau hauv lub zwj ceeb ntawm daim tawv nqaij yuav sai sai ua rau lawv tus kheej zoo nkaus li, tab sis daim duab yuav hloov rau koj qhov kev zoo siab.
Zaum ntawm kev noj zaub mov rau ntawm daim tawv nqaij, thaum tsis muaj contraindications, nrog kev noj qab haus huv, kho cov calorie ntau ntau (yog tias tsim nyog), koj tuaj yeem ua tau ntau npaum li koj nyiam. Tab sis nco ntsoov tias los ntawm kev ua kom koj cov tawv nqaij zoo meej ua tsaug rau cov khoom noj khoom haus, thiab tom qab ntawd, siv txhua yam uas koj nyiam, yam tsis tau tsom rau cov khoom noj qab haus huv, koj yuav tsis tuaj yeem khaws cov txiaj ntsig tau ntev. Yog li ntawd, nws tsim nyog ua phooj ywg nrog cov kev cai yooj yim ntawm cov txheej txheem rau lub sijhawm ntev, yog tias koj xav tau qhov tsos tsis muab lwm qhov laj thawj rau kev ntxhov siab.
Hauv qab no koj yuav pom cov khoom noj qab haus huv ntawm daim tawv nqaij, uas tau pom zoo kom siv rau hauv koj cov zaub mov kom ntau li ntau tau, tsis hais seb cov tawv nqaij mob li cas. Tom qab txhua tus, nws paub tias teeb meem yooj yim los tiv thaiv dua li daws tom qab. Yog li vim li cas thiaj li tsis saib xyuas qhov zoo nkauj thiab ntxim nyiam ntawm koj cov tawv nqaij ua ntej?
Ceev
Nws tsis yog rau ib yam dab tsi uas cov kws kho mob thiab cov kws qhia zaub mov hu cov txiv ntoo ua "cov khoom ntawm cov hluas nyob mus ib txhis." Lawv muaj coenzyme Q10 thiab vitamin E, uas ua rau muaj kev rov ua dua tshiab ntawm cov tawv nqaij thiab muaj cov antioxidants muaj zog uas tiv thaiv "sab hauv" ntawm daim tawv nqaij los ntawm kev puas tsuaj ntawm lub hnub thiab lwm yam kev mob ib puag ncig. Tab sis tsis txhob hnov qab tias txiv ntoo yog cov muaj calories ntau. 50 g ntawm cov khoom no 3-4 zaug hauv ib lub lis piam lossis 30 g txhua hnub yuav txaus.
Cov zaub liab thiab txiv kab ntxwv
Qhov khoom plig ntawm qhov tsuas yog cov xim txheej txheem (tshwj xeeb, carrots, tswb kua txob, txiv lws suav) yog nplua nuj nyob hauv beta-carotene, cov tshuaj tiv thaiv kab mob uas txuas ntxiv cov tawv nqaij.
Qaub txiv hmab txiv ntoo thiab berries
Strawberries, txiv kab ntxwv qaub, dub currants, txiv kab ntxwv, kiwis, thiab lwm yam muaj ntau cov vitamin C, uas txhawb kev tsim cov collagen, uas tiv thaiv kev laus ua ntej ntawm cov tawv nqaij ntawm tes.
ntses
Cov khoom noj ntses (tshwj xeeb tshaj yog herring, mackerel, salmon) yog qhov zoo tshaj plaws ntawm cov vitamins A thiab D, omega-3 fatty acid. Cov tshuaj no txo qhov mob thiab pab daim tawv nqaij kom muaj kev noj qab haus huv thiab zoo nkauj dua.
Cov mov ci thoob thiab cereals tag nrho
Cov khoom lag luam nplej muaj ntau ntawm silicon, uas txhawb kev tsim cov collagen txaus thiab vitamin B. Thawj cov khoom muaj zog txhawb lub epidermis, thiab qhov thib ob - softens ntawm daim tawv nqaij thiab pab nws rov ua dua nws tus kheej hauv txoj kev ntuj tsim.
Garnet
Cov khoom xyaw ntawm cov txiv no txig ua rau cov laus ua haujlwm ntawm daim tawv nqaij, pab cov fibroblasts (cov hlwb ua lub luag haujlwm tseem ceeb rau kev tsim cov elastin thiab collagen) nyob ntev dua. Kev siv cov kua roj pomegranate tuaj yeem ua rau qeeb txheej txheem kev laus thiab ua kom daim tawv nqaij zoo li ntev li ntev tau.
Txiv roj roj
Nws paub tias cov tawv nqaij qhuav muaj hnub nyoog sai dua li lwm tus. Cov nquag muaj hom roj zaub no hauv cov zaub mov tuaj yeem ua rau cov tawv nqaij noo dua los ntawm sab hauv. Txawm li cas los xij, koj yuav tsum tsis txhob tsis kam ua lub qhov ncauj qhov ntswg thiab lwm yam txheej txheem ntawm cov pleev kom zoo dua nrog kev siv cov txiv roj.
Khij
Qhov khoom noj muaj mis no muaj nplua nuj nyob hauv selenium thiab vitamin E, uas tiv thaiv daim tawv ntawm kev laus ua ntej.
Avocado
Cov txiv ntoo lub txiv ntoo no yog qhov muaj roj muaj txiaj ntsig zoo uas txhim kho cov tawv nqaij hauv qab. Nws kuj tseem ceeb tias avocado muaj vitamin ntau xws li niacin. Nws muaj cov anti-inflammatory teebmeem.
Ntsuab tshuaj yej
Nws yog ib qho ntawm cov dej haus ua thawj cov ntsiab lus ntawm antioxidant. 3-4 khob dej tshuaj yej ntsuab ib hnub (zoo dua yog tias tsis muaj qab zib thiab nrog cov kua txiv qaub) ua rau pom kev zoo ntawm daim tawv nqaij. Thiab thaum ua ntaub ntawv thov sab nrauv (piv txwv, ua tshuaj pleev ntau), ntsuab xas yog qhov zoo rau kev pab tua cov hnab hauv qab qhov muag thiab tshem tawm cov khoom ua kom lub cev ntau dhau.
Kev kuaj cov qauv rau cov tawv nqaij rau 5 hnub
hnub 1
Noj tshais: 2 nqaij qaib qe hau los yog ua noj hauv lub lauj kaub qhuav; ib daim ntawm lean nqaij npua los yog nqaij siav; ob peb ntawm cov nplej zom; tshuaj yej, uas koj tuaj yeem ntxiv mis me ntsis.
Noj su: ib lub tais ntawm cov neeg tsis noj nqaij borscht; qaib ntxhw fillet, stewed nyob rau hauv lub tuam txhab ntawm dawb cabbage; zaub ntug hauv paus hnav khaub ncaws nrog kua txiv qaub.
Noj hmo: mov nrog ci nqaij qaib fillet thiab ib khob kua txiv lws suav.
hnub 2
Noj tshais: ob peb lub txiv lws suav; tag nrho cov qhob cij mov ci; tsis muaj roj-cheese tsev; ib khob kua txiv kab ntxwv.
Noj su: buckwheat porridge; hau qe ua qe; ib khob ntawm lean nqaij broth; 2 lub txiv duaj los sis 1 lub txiv kab ntxwv.
Noj hmo: ci ntses thiab tsis qab ntsev zaub zaub, lav nrog ob peb tee ntawm cov roj zaub; ib khob kua txiv pomegranate.
hnub 3
Noj tshais: omelet ntawm ob lub qe qaib thiab txiv lws suav; Apple; ib khob ntawm ntsuab tshuaj yej nrog txiv qaub.
Noj su: lub tais ntawm zaub kua zaub yam tsis muaj kib; ib feem ntawm cov txhuv nrog cov khoom noj muaj cij dej cawv; kua txiv lws suav.
Noj hmo: ob peb ntawm whole grain crisps nrog hlais ntawm nqaij ntshiv thiab unsalted cheese kua thiab pear nyias; tshuaj yej.
hnub 4
Pluas tshais: muesli los yog oatmeal, uas tuaj yeem ua rau lub caij nyoog nrog ib me nyuam diav ntawm ntuj zib los yog jam; ib txhais tes ntawm cov txiv ntoo; cov mov ci tag nrho nrog cov cheese thiab tshuaj yej ntsuab.
Noj su: taub dag puree kua zaub; boiled nqaij qaib thiab ob peb ntawm cucumbers tshiab.
Noj hmo: cod stewed hauv lub tuam txhab cov zaub tsis muaj hmoov nplej; kua txiv kab ntxwv.
hnub 5
Noj tshais: buckwheat porridge; ib lub khob cij nrog ib daim ntawm cov nqaij npua; tshuaj yej lossis khob dej kua txiv.
Noj su: lub tais ntawm lean kua zaub kua zaub; mashed qos yaj ywm (nyiam dua yam tsis ntxiv butter); steamed nqaij qaib cutlet thiab ib khub ntawm tangerines.
Noj hmo: stew ntawm koj cov zaub uas koj nyiam tshaj plaws thiab khob dej ntsuab.
Kev noj haus tsis sib haum rau cov tawv nqaij
Kev noj rau cov tawv nqaij tsis muaj kev txwv tsis pub sib kis. Koj yuav tsum tsis txhob zaum ntawm nws tsuas yog tias koj muaj qhov tsis sib xws ntawm kev noj qab haus huv, uas yuav tsum muaj cov zaub mov txawv.
Cov txiaj ntsig ntawm kev noj qab haus huv ntawm daim tawv nqaij
- Kev noj haus ua ke nrog cov txheej txheem kom pleev plhu tiag tiag ua kom cov hluas rov qab zoo rau daim tawv nqaij, tuaj yeem txo qis txawm tias cov tawv nqaij sib sib zog nqus, mus txog tag nrho kev txhim kho ntawm daim tawv nqaij kom ruaj khov thiab ywj.
- Kev noj zaub mov rau kev txiav tawv nqaij yog suav nrog kev ua tiav cov zaub mov tsim nyog rau kev ua haujlwm ntawm lub cev.
- Ntxiv rau kev txhim kho cov mob ntawm daim tawv nqaij, ntawm kev noj zaub mov zoo, koj tuaj yeem poob phaus thiab kho koj lub ntsej muag niaj hnub.
- Nws kuj yog qhov zoo uas koj tsis tas yuav tshaib plab, koj tuaj yeem noj cov qab thiab ntau yam.
- Muaj cov khoom siv thiab cov ntawv qhia tuaj yeem ua raws li koj nyiam.
Qhov tsis zoo ntawm kev noj zaub mov rau tawv nqaij
- Kev noj zaub mov rau ntawm daim tawv tsis hloov pauv lub xeev ntawm lub “plhaub” ntawm lub cev tam sim ntawd. Rau cov tsos ntawm pom pom, koj yuav tsum tos tsawg kawg ob peb lub lis piam.
- Thiab nrog rau cov khoom noj tseem ceeb rau kev noj haus nws yog qhov zoo dua rau kev phooj ywg mus ntev, hloov ntau yam kev noj haus.
Kev nrhiav kev noj haus dua
Txij li thaum lub hauv paus ntsiab lus ntawm kev noj zaub mov kom tawv nqaij nrog cov ntawv qhia zaub mov zoo tsim tsis muaj kev hem thawj rau kev noj qab haus huv, koj tuaj yeem rov qab ua dua kom sai li sai tau koj xav tau.