txheem
Qhov hnyav nce txog 8 kg thiab nce txog -8 cm hauv 14 hnub.
Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 870 Kcal.
Kev txhaum plhu yog qhov teeb meem tshwm sim rau ntau tus poj niam. Kev rog ntau dhau mus ua khom sab ceg thiab hauv pob tw. Txawm li cas los xij, tus txiv neej kuj ntsib qhov kev khaum. Qee lub sij hawm lub cev tsis xav kom poob phaus hauv cov chaw no. Yuav kom daws tau qhov teeb meem no, cov kws qhia zaub mov xav kom tig mus rau qhov kev noj zaub mov tshwj xeeb rau cov ncej puab, uas muab sijhawm ntev li ob lub lis piam.
Xav tau cov khoom noj rau cov ncej puab
Txhawm rau kom tus qauv rau kev ua kom yuag yuag yuag kom ua tau zoo, koj yuav tsum tso cov zaub mov uas qab ntsev ntau dhau, noj nqaij me me, zaub mov sai, txhua yam zaub mov thiab dej qab zib uas muaj suab thaj, kas fes. Nws kuj tseem pom zoo, tsawg kawg rau kev noj haus sijhawm, hais qhov zoo rau cov rog cov tsiaj. Hloov chaw, noj koj cov zaub mov nrog roj zaub uas tsis siv neeg.
Tawm hauv cov khoom noj rau tus ncej puab yog cov nqaij ntshiv (tsis muaj daim tawv nqaij), cov ntses lean, nqaij nruab deg. Nws yog ib qho tseem ceeb kom ntxiv dag zog rau lub cev nrog txiv hmab txiv ntoo, berries, zaub, muab nyiam rau cov khoom uas tsis yog starchy. Tsis tas li nyob rau hauv cov ntawv qhia zaub mov yog cov khoom noj muaj roj tsawg, mis nyuj, nplej thiab bran qhob cij, ntau yam cereals, tsis muaj qab zib flakes. Los ntawm cov dej cawv, yog tias koj xav tau, qee zaum koj tuaj yeem them taus ib khob ntawm koj nyiam qhuav cawv.
Nws tsis tsim nyog yuav tsum tau muab ntsev kom tiav, tab sis nws yog qhov tsim nyog los txo nws tsawg hauv kev noj haus. Cov zaub mov seem tuaj yeem tsim nyob ntawm koj qhov kev txiav txim.
Sim noj yam tsawg peb zaug hauv ib hnub (khoom noj txom ncauj tsis txwv), tsis txhob noj ntau dhau thiab tsis kam noj tom qab 19 teev. Haus dej kom ntau txhua hnub - txog li 8 khob ntawm cov dej tseem.
Ntxiv cov txuj lom rau cov khoom noj yuav pab ua kom cov ceg qog zoo dua. Cov zaub mov ntsim txo qhov kev pheej hmoo ntawm kev o thiab kuj txhawb kev hloov ntshav ntawm lub cev. Qhov no pab ob qho tib si kom tshem tau cov phaus uas tsis tsim nyog sai li sai tau, thiab txhawm rau txhim kho lub cev nqaij daim tawv thiab ua kom lub cev nruj dua. Feem ntau, cov pluas noj no tsis yog lawv yuag yuag heev, tab sis kev noj zaub mov kom zoo uas pab hloov lub cev kom zoo.
Yog lawm, rau qhov txaus nyiam ntawm ob txhais ceg (tom qab txhua qhov, peb txoj haujlwm tsis yog ua rau lawv yuag xwb), nws tsim nyog suav nrog kev ua haujlwm hauv lub cev txhua hnub. Txawm tias 2-3 workouts hauv ib lub lim tiam yuav pab ua kom koj ob txhais ceg firmer thiab nqaim. Nws yog qhov tsim nyog tias kis las kis las muaj kev tawm dag zog aerobic thiab lub zog. Nqis aerobics, khiav, tsuas yog taug kev ceev ceev, da dej, ntaus pob tesniv - txhua qhov no yuav pab ua kom cov ceg tawv nruj. Xijpeem dab tsi koj ua, xyuam xim kom sov thiab ncab (ua ntej thiab tom qab ua exercise). Qhov no yuav pab tiv thaiv cov leeg leeg thiab txo qis kev mob siab uas feem ntau tshwm sim tom qab ua exercise.
Mus txuas ntxiv ntawm cov pluas noj zaub mov pom zoo kom 2 lub lis piam. Raws li txoj cai, lub sijhawm no yuav pab ua kom koj cov dag zog pom tau thiab hloov tau ob txhais ceg thiab lub cev tag nrho. Tom qab tag nrho, nws paub tias ib tus zuj zus peb cov ntawv tsis paub yuav ua li cas poob phaus. Feem ntau, lub sijhawm no, tsis muaj kev txwv zaub mov tshwj xeeb, tsawg kawg 6-8 phaus ntxiv noj.
Taum Diav Cov Ntawv Qhia Ua Noj
Noj zaub mov rau sab nraud rau 2 lub lis piam
hnub 1
Noj tshais: 1 txiv lws suav tshiab; whole grain ci; ntuj yogurt lossis kefir (ib nrab khob); kua me me, tshiab lossis ci.
Noj su: txiav cov zaub qhwv dawb, txiv lws suav, dib, tshuaj ntsuab thiab nphoo zaub xam lav nrog cov txiv roj roj thiab cov kua txiv qaub tshiab. 200 g ntawm nqaij qaib siav los yog ci nqaij qaib fillet; 1-2 lub lis piam noj zaub mov.
Noj su thaum tav su: tseem grain ci; ib qho kev pabcuam ntawm watercress; 2 tbsp. l. hau taum dawb.
Noj hmo: stewed cauliflower; ob peb me me txiv lws suav tshiab; tsawg kawg yog rog nyuaj cheese (hlais); ci apples nrog 1 tsp. ntuj yogurt.
hnub 2
Pluas tshais: txog 30 g ntawm nceb; ib daim ntawm cov nqaij siav lossis ci nqaij ntses; whole-grain toast greased nrog jam lossis jam.
Noj su: zaub xam lav ntawm cov zaub tsis muaj hmoov nplej nrog tshuaj ntsuab, tsau nrog cov roj txiv ntseej; ib daim ntawm qhob cij bran; mus txog 50 g ntawm cov cheese tsis muaj zog lossis cheese tsev; ib pawg me me ntawm cov txiv hmab.
Tav su txom ncauj: kua thiab mov ci.
Noj hmo: txog 150 g ntawm ci ntses; 1 lub qos hau hauv ib hom; ib tug tablespoon ntawm boiled taum thiab tswb kua txob.
hnub 3
Noj tshais: 2 ci ntxiv rau 1 lub qe hau qe.
Noj su: nphoo cov dib-lws suav zaub xam lav nrog zaub roj thiab kua txiv qaub; ib daim ntawm cov zaub mov noj thiab qee cov melon rau khoom qab zib.
Cov khoom noj txom ncauj tom qab: ib nrab khob uas tsis muaj rog yogurt lossis kefir thiab txiv tsawb me me.
Noj hmo: ib feem los ntawm cub zaub los yog stewed zaub paj; ib ob peb ci txiv lws suav thiab 1-2 tbsp. l. taum hau; kuj nyob rau hnub no, yog tias koj xav tau, koj tuaj yeem pamper koj tus kheej nrog khob cawv txiv hmab qhuav.
hnub 4
Pluas tshais: ci ci nrog cov hlais nyuaj ntawm cheese (nws tuaj yeem hloov nrog ob peb daig ntawm tsev cheese txog 5% rog); tshiab txiv lws suav.
Noj su: kwv yees li 50 g ntawm cov nqaij ntshiv lossis nqaij npua nrog cov zaub nyias nyias; ib Apple.
Khoom noj txom ncauj thaum tav su: tuna hauv nws cov kua txiv (80-90 g); noj zaub toast thiab zaub zaub ntsuab nrog txiv roj roj.
Noj hmo: qos yaj ywm mashed tsis muaj butter (2 tbsp. L.); 100 g grilled nqaij nyuj fillet; tais zaub kua zaub thiab zaub nplooj; ib khob cawv qhuav kuj tseem raug tso cai.
hnub 5
Pluas tshais: 2 tbsp. l. plaub ya ri tau sau nrog ib qho me me ntawm cov mis muaj roj tsawg, nws tseem pom zoo kom ntxiv ib qho me me rau lawv; txiv tsawb.
Noj su: 100 g ntawm hau cws; zaub xas lav nrog txiv roj roj; rau cov khoom qab zib, noj pear me me.
Cov khoom noj txom ncauj tom qab yav dhau los: toast nrog hlais cov cheese tsis tshua muaj rog thiab 2 txiv lws suav ci.
Noj hmo: hlais nqaij ci nqaij ntses; taum nyob rau hauv tus nqi ntawm 2 tbsp. l .; ib me me txiv quav ntswv nyoos.
hnub 6
Noj tshais: ib daim ntawm cov qhiav thiab ib nrab khob ntawm cov muaj roj tsawg yog yogurt.
Noj su: 100 g ntawm cov nqaij ntshiv, hau los yog ci; cov mov ci tag nrho; pear los yog txiv kab ntxwv.
Cov khoom noj txom ncauj tom qab: 2 khob cij zaub mov thiab 2 txiv lws suav (lossis zaub xam lav lws suav thiab dib).
Noj hmo: nplej zom nyuaj (3 diav), muaj cov kua zaub tsis muaj rog; 50 g ntawm hau nqaij qaib; txiv tsawb.
hnub 7
Pluas tshais: zaub xam lav, uas pom zoo kom suav nrog kua txiv, pear thiab ob peb taum ntawm txiv tsawb, lub caij muaj nrog ob peb dia cov kua mis nyeem qaub ua hauv tsev lossis lwm yam khoom muaj mis uas muaj roj.
Noj su: txog 30 g ntawm nqaij ntshiv lossis nqaij nqaij; cabbage zaub xam lav nrog zaub ntsuab; toast nrog zaub xas lav thiab ib lub kiwi me.
Cov khoom txom ncauj tom qab: txog 50 g ntawm durum nplej spaghetti nrog cov hauv paus dos ntsuab thiab taum mog; as Well as lws suav thiab tswb kua txob.
Noj hmo: hau mov (nyiam dua xim av) hauv qhov nyiaj ntawm 3 tbsp. l .; 50 g nqaij qaib mis, ua noj los yog muab kib hauv lub lauj kaub qhuav; txiv lws suav nrog zaub xas lav; koj tuaj yeem muaj ib khob caw qhuav.
Ceeb toom… Pib txij hnub tom qab, koj tuaj yeem rov qab ua cov ntawv qhia thawj lub lim tiam, lossis koj siv tau hauv qab no. Koj tuaj yeem kos cov zaub mov kom tsis txhob noj koj tus kheej raws li peb cov lus pom zoo, tab sis saib cov ntsiab lus ntawm cov calories kom nws tsis poob hauv qab 1100-1200 units hauv ib hnub. Qhov kev pom zoo no yog rau cov poj niam. Tab sis, txiv neej, yuav tsum noj 200 calories ntau dua ib hnub ntau dua li kev sib deev ncaj ncees.
hnub 8
Noj tshais: protein omelet los ntawm ob lub qe; grated carrots seasoned nrog txiv ntseej roj; ib daim ntawm qhob cij.
Noj su: 2 ntu ntawm cov ntses uas muaj roj tsawg; hau qos yaj ywm thiab li 70 g ntawm nqaij siav los yog ci nqaij ci; cov zaub tsis muaj hmoov nplej thiab zaub ntsuab.
Noj su thaum tav su: kua los yog pear.
Noj hmo: 2 tbsp. l. boiled buckwheat; 100 g ntawm boiled nqaij ntshiv; qee zucchini stewed hauv qaub cream; ib khob ntawm kefir tsis muaj rog.
hnub 9
Noj tshais: ob peb dia oatmeal porridge rau ntawm cov dej; boiled beets thiab ib daim ntawm nyuaj cheese.
Noj su: 2 cov roj ntawm cov zaub qhwv qhwv cov zaub uas muaj roj tsawg; zog nqaij cutlet; dib thiab lws suav zaub xas lav nrog txiv roj roj; koj tuaj yeem noj cov khob cij tseem muaj dej thiab haus cov txiv ntsej muag tsis tau dawb.
Noj su thaum tav su: ib nrab txiv kab ntxwv los yog txiv kab ntxwv soob; 250 ml roj tsis pub kefir.
Noj hmo: cov rog rog rog tsawg thiab txiv pos nphuab (ob leeg noj txog 100 g txhua), cov zaub tuaj yeem ua rau cov kua mis nyeem qaub hauv tsev yam tsis muaj ntxiv; 2 me me rye qhob cij.
hnub 10
Pluas tshais: 2 tbsp. l. txhuv nplej teb; ib daim ntawm cheese dawb thiab 20-30 g ntawm lis mov ci.
Noj su: ib lub tais ntawm zaub qhwv kua zaub ntawm sorrel; 100 g ntawm nqaij hau los yog ci ci; dib thiab lws suav zaub xam lav; txiv hmab txiv ntoo thiab Berry compote.
Noj su thaum tav su: kua lossis pear; txog 200 ml ntawm cov rog uas tsis muaj rog kefir.
Noj hmo: ob peb dia ntawm cov nplej zom nyuaj, uas tuaj yeem nphoo nrog me ntsis tawv cheese; ntsuab zaub xam lav thiab arugula sprinkled nrog txiv ntseej roj.
hnub 11
Pluas tshais: muesli nrog cov txiv hmab txiv ntoo qhuav uas tsis muaj qab zib (50-60 g), doused nrog cov mis tsis muaj rog lossis kefir.
Noj su: 2 scoops ntawm qis-rog ntsuab taum kua zaub; me ntsis zaub xam lav ntawm hau squid nrog tswb kua txob thiab tshuaj ntsuab, seasoned nrog txiv qaub kua txiv thiab txiv roj roj.
Tav su txom ncauj: tshiab tshiab txog 250 g.
Noj hmo: boiled nqaij qaib fillet (100 g); 2 tbsp. l. mov; ib feem ntawm stewed zaub, nyob rau hauv uas nws yog pom zoo kom suav nrog eggplants, tswb kua txob, carrots, zucchini thiab ntau zaub.
hnub 12
Pluas tshais: ob peb diav ntawm buckwheat porridge thiab tib tus nqi ntawm carrots, stewed nrog ntxiv ntawm cov roj tsawg qab zib noj qab zib; daim ntawm nyuaj cheese.
Noj su: boiled ntses (100 g); zaub xam lav ua los ntawm cov zaub uas tsis muaj hmoov txhuv nplej siab, koj tuaj yeem ntxiv ob peb txiv roj rau nws; txiv hmab txiv ntoo qhuav compote.
Noj su tom ntej: 2 kiwi.
Noj hmo: txog 150 g ntawm tsev neeg muaj roj tsawg ntawm cheese tshij nrog cov txiv apples; ib khob ntawm kefir.
hnub 13
Pluas tshais: ob peb dia ntawm cov nplej noob nplej, uas tuaj yeem ua rau cov mis nyuj uas muaj roj tsawg, nrog ntxiv rau 150-200 g ntawm cov noob.
Noj su: ib lub tais ntawm tus neeg tsis noj nqaij pickle thiab ib qho hlais nqaij lossis nqaij ci; cov txiv hmab txiv ntoo compote (1 iav).
Noj su thaum tav su: txiv duaj thiab ib nrab khob ntawm tsawg rog roj kefir.
Noj hmo: Muab ci nqaij qaib xyaw (li 70 g) thiab noj cov zaub paj.
hnub 14
Pluas tshais: 2-3 tbsp. l. oatmeal, brewed nrog ib qho me me ntawm cov mis uas tsis muaj roj ntau, nrog cov kua shabby.
Noj su: ib lub tais ntawm nqaij qaib broth nrog tshuaj ntsuab; 2 me me steamed nqaij nyuj cutlets; dib thiab lws suav zaub xam lav.
Cov khoom txom ncauj tom qab: noj ob lub txiv hmab txiv ntoo tsis muaj hmoov nplej lossis 1 tsawb.
Noj hmo: ob peb diav ntawm buckwheat; 100 g ntawm stewed ntshiv ntses; qee cov zaub xam lav los ntawm cov zaub qhwv tshiab thiab ntau yam zaub ntsuab.
Cov kev pab kom tsis txhob muaj pluas noj plhaw
Nws yog tsis yooj yim sua rau cov poj niam cev xeeb tub, thaum lub sijhawm pub mis rau menyuam, cov tub ntxhais hluas, thaum lub sijhawm mob, thaum lub sijhawm mob hnyav dhau los ntawm cov kab mob ntev, tom qab kev phais mob thiab hauv kev mob uas tau muab rau cov zaubmov tshwjxeeb, kom ua raws li kev noj haus rau lub duav (nrog rau lub cim qhia txog calorie).
Cov txiaj ntsig ntawm lub duav zaub mov
- Ntawm cov txiaj ntsig zoo dua ntawm cov khoom noj zoo rau cov ncej puab, ib tus tsis tuaj yeem nco ntsoov nws txoj kev noj zaub mov zoo.
- Koj tuaj yeem tuaj yeem poob ceeb thawj yam tsis muaj kev yoo tshaib plab thiab tsis muaj zaub mov noj.
- Koj tuaj yeem noj qab thiab ntau yam, xaiv cov khoom ntawm koj qhov kev txiav txim siab.
- Cov txheej txheem yog qhov siv tau. Txhim kho tsis zoo xwb qhov teeb meem ntawm thaj chaw teeb meem nws tus kheej, tab sis tag nrho lub cev.
- Tsis tas li ntawd, ntau yam nco txog kev txhim kho dav dav hauv kev noj qab nyob zoo thiab lub xeev ntawm lub cev.
Qhov tsis zoo ntawm lub cev plhaw
Qhov tsis zoo ntawm cov khoom noj rau cov ncej puab, tsis zoo li ntau lwm txoj hauv kev ntawm kev poob phaus, yog ob peb.
- Ntawm lawv, nws tsim nyog sau cia tsuas yog cov teeb meem hauv kev xaiv cov tais diav. Piv txwv li, thaum mus xyuas, qhov chaw uas tsis xav tau rog yog li feem ntau sim mus nkaum hauv ntau yam khoom.
- Nws tuaj yeem nyuaj rau cov uas muaj qab zib txhuam hniav txhawm rau txhawm rau noj cov zaub mov no, raws li cov khoom qab zib tau qhia kom hais qhov muaj zog.
Rov ua kom zoo rau lub duav
Cov txheej txheem tuaj yeem rov ua dua ob rau peb hlis tom qab ua tiav.