Kev noj zaub mov tsis muaj calorie: yuav ua li cas kom poob phaus los ntawm kev xaiv cov zaub mov thiab zaub mov. Tsawg-calorie zaub mov rau ib lub lim tiam rau poob phaus

Tsawg-calorie noj: tsis muaj ntau, tsis tsawg

Qhov zoo tshaj plaws - yog tias cov khoom noj muaj calorie tsawg yog tsim los ntawm tus kheej rau koj los ntawm tus kws noj zaub mov. Tab sis koj tuaj yeem ua rau koj tus kheej cov zaub mov uas muaj calorie tsawg, paub txog nws cov kev cai yooj yim. Ib tug poj niam, qhov nruab nrab, siv li ntawm 2000 calories ib hnub twg, raws li cov kws qhia zaub mov feem ntau. Tau kawg, qhov no feem ntau nyob ntawm lub hnub nyoog, qhov hnyav thiab qhov siab, nrog rau tus poj niam txoj kev ua neej. Tsis tas li ntawd, lub siab xav ua lub luag haujlwm tseem ceeb - piv txwv li, kev ntxhov siab tas li vim muaj teeb meem ntawm kev ua haujlwm lossis kev ua tsis tiav hauv koj tus kheej lub neej tuaj yeem cuam tshuam rau cov poj niam tom qab hormonal, thiab yog li ntawd, ntawm cov metabolism.

Kev noj zaub mov tsis muaj calorie tuaj yeem pab koj poob phaus yog tias koj cov khoom noj ib txwm raug txo kom nws lub zog tsis muaj ntau tshaj 1500, thiab rau qee qhov txawm tias 1000 calories. Kuj tseem muaj 800 calorie tsawg-calorie noj zaub mov, tab sis ntau tus kws qhia zaub mov tham txog qhov txaus ntshai ntawm kev noj zaub mov nruj.

Cov hauv paus ntsiab lus ntawm kev noj zaub mov tsawg calorie:

1. Lub zog tus nqi ntawm cov khoom noj thaum lub sij hawm noj cov zaub mov uas tsis muaj calorie yuav tsum raug txo los ntawm 20-30% ntawm tus nqi ib txwm los ntawm kev txo cov khoom noj uas muaj rog thiab carbohydrates yooj yim;
2. Cov zaub mov muaj roj tsawg uas muaj cov protein yuav tsum yeej nyob rau hauv cov zaub mov kom cov nqaij pob txha hauv lub cev tsis raug kev txom nyem, thiab cov txheej txheem ntawm kev poob phaus tshwm sim vim qhov hlawv ntawm cov rog, thiab tsis txo qis hauv cov leeg nqaij;
3. Cov carbohydrates yooj yim yuav tsum raug cais tawm tag nrho, xws li: qab zib, khoom qab zib, dej qab zib, nws yog qhov zoo dua los noj cov nplej lossis bran qhob cij los ntawm qhob cij, tab sis tsis ntau tshaj 100 g txhua hnub;
4. Nws yog ib qho tsim nyog los xyuas kom meej tias tsis pub ntau tshaj 50 g ntawm cov rog thiab tsis pub ntau tshaj 70 g ntawm carbohydrates nyob rau hauv cov zaub mov noj txhua hnub; nws yog qhov zoo dua los noj zaub roj thiab cov khoom noj uas muaj cov carbohydrates nyuaj, vim lawv txhawb cov txheej txheem ntawm hlawv rog hauv lub cev;
5. Tus nqi ntsev noj thaum noj zaub mov yog txo qis heev;
6. Cov dej cawv thaum lub sij hawm noj zaub mov tsis muaj calorie tsis suav nrog tag nrho;
7. Zaub mov - tsib zaug ib hnub twg nyob rau hauv nruab nrab feem.

Tsawg calorie noj rau ib lub lim tiam

Kev noj zaub mov tsis muaj calorie rau ib lub lim tiam nrog kev noj calorie txhua hnub ntawm 1100-1200 calories yog tsim raws li hauv qab no. Cov rog yuav tsum tsis pub ntau tshaj 20% ntawm tag nrho cov calorie kom tsawg. Hauv cov ntsiab lus ntawm lub cev, qhov no yog piv rau 60 g ntawm txiv ntseej lossis 2 tablespoons. zaub roj. Protein nyob rau hauv cov zaub mov yuav tsum yog nyob rau hauv tus nqi ntawm 60 g nyob rau hauv daim ntawv ntawm cov roj tsawg tsev cheese, lean nqaij. Carbohydrates nyob rau hauv cov zaub mov yuav tsum noj qab nyob zoo - cov no yog cereals, grain mov ci, zaub, txiv hmab txiv ntoo. Ntawm cov khoom noj xws li txiav hauv calorie cov ntsiab lus, koj tuaj yeem poob qhov hnyav txog li 4 kg ib lub lis piam.

Kev noj zaub mov tsawg-calorie rau lub lim tiam yog ua raws li cov khoom noj muaj protein ntau thiab fiber ntau. Cov tais diav yuav tsum tau steamed los yog ci hauv qhov cub, tsis tas yuav ntxiv roj los yog kua ntses. Cov zaub mov yuav tsum yog pluas noj nruab nrab 5 lossis 6 zaug hauv ib hnub. Noj hmo yuav tsum tsis pub dhau 7 teev tsaus ntuj. Koj yuav tsum haus li 2 litres dej huv ib hnub twg. Tsis tas li ntawd los ntawm cov kua yog tso cai, tshuaj yej tsis muaj suab thaj yog dub los yog ntsuab. Yog hais tias koj haus cov txiv hmab txiv ntoo haus los yog compote, ces lawv nce lub calorie ntsiab lus ntawm cov khoom noj, thiab qhov no yuav tsum tau coj mus rau hauv tus account.

Qhov zoo thiab qhov tsis zoo ntawm kev noj zaub mov tsawg-calorie

Qhov zoo ntawm cov khoom noj uas tsis muaj calorie yog tias nws ua rau nws yooj yim kom poob qhov nruab nrab ntawm 5kg ib lub lis piam. Thiab tsis tas yuav tsum tso tseg cov zaub mov tag nrho, xws li haus cov zaub mov lossis kev yoo mov, thiab tseem zaum ntawm ib qho khoom, xws li cov khoom noj mono, vim nws ua rau dhuav. Tab sis kev noj zaub mov tsawg-calorie tsis tuaj yeem ua yam tsis muaj cons. Qhov hnyav poob, raws li txoj cai, rov qab los sai txaus, yog li yog tias koj xav sib sau ua ke qhov tshwm sim, koj yuav tsum tau tawm ntawm cov zaub mov maj mam.

Tsis tas li ntawd, ib qho kev rho tawm yog vim tias cov khoom noj muaj calorie tsawg, koj yuav hnov ​​​​mob tsis xis nyob, qaug zog, vim tias lub zog xav tau rau cov txheej txheem tseem ceeb. Nws tsis pom zoo kom zaum ntawm cov khoom noj uas tsis muaj calorie ntau ntau rau lub lis piam, vim tias dhau sijhawm, lub cev hloov mus rau hom kev noj zaub mov tshiab, thiab cov txheej txheem ntawm kev poob phaus qeeb. Thiab feem ntau kev noj zaub mov ntev tuaj yeem ua rau muaj kev cuam tshuam ntawm cov txheej txheem metabolic hauv lub cev.

Kev noj zaub mov uas tsis muaj calorie tsawg nrog lub zog ntawm cov khoom noj tsawg dua 1000 calories yog categorically tsis pom zoo los ntawm kws noj zaub mov, vim tias nws tuaj yeem ua rau lub cev tsis zoo.

Tsawg-calorie noj: zaub mov rau lub lim tiam

Monday:

• noj tshais: oatmeal porridge 200g, ua noj hauv dej, kua 1pc, tshuaj yej ntsuab tsis qab zib;

• noj tshais thib ob: 150g ntawm cov roj tsawg yogurt tsis muaj additives;

• noj su: 200ml zaub kua zaub, 200g steamed ntses;

• tav su noj su: kua txiv lws suav;

• : 150g boiled nqaij nyuj, 150g zaub zaub xam lav, ntxhia dej.

Tuesday:

• noj tshais: boiled qe, qhob cij 2 pcs, unsweetened tshuaj yej;

• noj tshais thib ob: txiv apples;

• noj su: 200g lentil kua zaub, 100g boiled nqaij;

• tav su noj su: 100 g tsev cheese;

• noj hmo: 150 g ntawm ntses, siav nyob rau hauv qhov cub, zaub zaub xam lav.

Saturday:

• noj tshais: buckwheat porridge, tsis qab zib, boiled nyob rau hauv dej, unsweetened tshuaj yej nrog zib mu thiab txiv qaub;

• noj tshais thib ob: kefir 1 khob, whole grain qhob cij 1 pc;

• noj su: 250ml ntawm lean borscht, 100g ntawm boiled nqaij nyug, boiled beet zaub xam lav nrog ib tug tablespoon ntawm zaub roj;

• tav su noj su: txiv kab ntxwv qaub;

• noj hmo: ib tug boiled qos tuber, 150g steamed ntses.

Hnub plaub:

• noj tshais: boiled qe, ci, ib nrab ib tug txiv kab ntxwv qaub, unsweetened tshuaj yej;

• noj tshais thib ob: 100 g tsev cheese;

• noj su: 200ml zaub kua zaub, 150g steamed nqaij qaib fillet, zaub zaub xam lav;

• noj su: 100 g berries;

• noj hmo: 70 g ntawm boiled taum, 250 ml ntawm tsawg-rog kefir.

Friday:

• noj tshais: 200 g ntawm millet porridge, 200 ml ntawm freshly squeezed txiv kab ntxwv kua txiv;

• noj tshais thib ob: txiv duaj lossis txiv apple;

• noj su: 200g ntawm boiled nqaij nyug, 150g ntawm cabbage zaub xam lav, dub tshuaj yej tsis muaj suab thaj;

• noj su tav su: 100 g ntawm txiv hmab txiv ntoo qhuav;

• noj hmo: 100 g tsev cheese, kua los yog txiv kab ntxwv.

Saturday:

• Hnub Monday zaub mov

Hnub Xya:

• Tuesday menu