Kev noj haus carb tsawg, 7 hnub, -5 kg

Poob ceeb thawj nce txog 5 kg hauv 7 hnub.

Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 680 Kcal.

Txhua tus paub txog kev poob phaus paub tias kev noj zaub mov carbohydrate ntau dhau tuaj yeem ua rau hnyav dhau. Ib qho kev txiav hauv cov ntawv qhia zaub mov ntawm cov khoom uas cov tshuaj no muaj nyob rau hauv ntau, nrog rau kev npaj kom zoo ntawm kev noj haus, pab tshem tawm cov rog tsis tsim nyog.

Peb xav kom koj paub koj tus kheej nrog 1 lub lis piam noj zaub mov qis. Cov carbohydrates hauv nws cov zaub mov muab lub cev nrog cov nyiaj ntawm lawv uas tsim nyog rau kev poob phaus thiab tib lub sijhawm tsis ua rau muaj kev ntxhov siab loj rau lub cev. Rau 7 hnub ntawm lub neej ntawm cov carbohydrates tsawg, koj tuaj yeem tshem tawm ntawm 5 lossis ntau dua kilograms, txhim kho koj cov duab.

Kev noj zaub mov tsawg carb tsawg

Ua ntej, cia peb kawm txog kev txwv. Cov khoom dab tsi yuav tsum tsis txhob noj ntawm cov zaub mov uas tsis muaj carb yog tias koj xav ua kom tiav cov txiaj ntsig? Tau kawg, peb cais tawm ntawm cov zaub mov uas muaj ntau cov carbohydrates, los ntawm cov nyiaj ntau dhau uas peb khiav. Kev faib tawm tam sim no suav nrog cov khoom lag luam bakery, pasta (txawm tias los ntawm durum nplej), ntau yam khoom qab zib. Ib qho hnyav tsis tas yuav hais thiab cov dej haus carbonated uas muaj suab thaj. Yog tias siv, lawv yuav tam sim hloov koj qhov hnyav nce mus rau qhov tsis tseem ceeb.

Koj haus tsis tau cov kua uas muaj cawv. Ntxiv nrog rau qhov teeb meem lawv coj mus rau lub cev tag nrho, lawv cov kev noj haus cuam tshuam nrog cov txheej txheem ntawm kev zom cov rog thiab tseem txo cov txiaj ntsig ntawm kev poob phaus.

Qos yaj ywm, txiv hmab txiv ntoo thiab txiv tsawb tsis muaj kev ntseeg siab ntawm cov khoom noj uas tsis muaj carb (cov hmoov txhuv nplej siab tsis yog peb cov phooj ywg tam sim no). Nws kuj raug pom zoo kom tsis txhob noj ntsev, haus luam yeeb, marinades, thiab lwm yam. Txawm hais tias lawv muaj ob peb calories thiab tsis suav nrog hauv cov npe txwv, lawv tuaj yeem khaws cov ntsev hauv lub cev. Thiab kev noj ntsev ntawm kev noj zaub mov zoo dua kom txo qis, thiaj li tsis cuam tshuam nrog kev poob phaus.

Tam sim no cia peb mus rau lub ntsiab lus zoo siab dua. Dab tsi yog nws pom zoo kom tsom mus rau qhov qis-carb yuag poob?

  • Txhua yam nqaij ntshiv (nqaij qaib fillet, qaib ntxhw, goose pulp, nqaij nyuj, nqaij nyug, nqaij npuas).
  • Ntses thiab nqaij nruab deg. Tshwj xeeb yog zoo suited yog cov ntses hiav txwv, uas yog suav hais tias yog ib qho khoom noj khoom haus zoo heev vim nws cov ntsiab lus ntawm unsaturated fatty acids. Noj salmon, salmon, tuna, cod, herring, halibut, mackerel. Kev xaiv ntawm cov tsiaj hiav txwv qab yog loj heev. Nws yog tsim nyog siv cws, crabs, mussels, oysters, tab sis nco ntsoov tias lawv tsis seasoned nrog roj (raws li feem ntau cov ntaub ntawv nyob rau hauv khw versions).
  • Cov khoom noj mis nyuj thiab fermented mis nyuj. Xws li cov khoom noj hauv tsev cheese (zoo dua tsis pub ntau tshaj 2-3%) thiab cheese nrog cov ntsiab lus roj tsawg, kefir tsawg, fermented ci mis, yogurt, mis nyuj.
  • Cov qe qaib yog qhov zoo rau kev tshaib plab thiab yog qhov zoo ntawm cov protein noj qab haus huv.
  • Los ntawm cereals nyob rau hauv kev noj haus, koj yuav tsum tau tawm tsuas yog xim av mov, buckwheat thiab oatmeal (nws yog zoo dua mus noj nws rau pluas tshais).
  • Zaub. Txhua yam ua tau tsuas yog qos yaj ywm. Tsom ntsoov rau cov khoom ntsuab.
  • Txiv hmab txiv ntoo. Feem ntau noj txiv apples thiab citrus txiv hmab txiv ntoo. Tshwj xeeb tshaj yog pom zoo yog grapefruits, nto moo rau lawv slimming peev xwm.
  • Dej haus: dej huv huv (tsawg kawg 1,5 litres ib hnub), tshuaj yej thiab kas fes tsis muaj suab thaj (lawv tus nqi yog nyob ntawm koj qhov kev thov).
  • Thaum nws los txog rau cov rog, nws yog qhov zoo tshaj plaws kom txaus siab rau cov khoom noj khoom haus. Qee zaum nws yog qhov zoo los ntxiv ob peb tee roj rau stewing zaub los yog zaub xam lav hnav khaub ncaws, tab sis tsis txhob overdo nws. Rog tam sim no yuav tsum tau txiav.

Ntawm cov zaub mov uas tsis muaj carb, 3 pluas noj tseem ceeb yog muab, piv txwv li khoom noj txom ncauj. Sim noj pluas tshais hauv thawj teev tom qab sawv los pib cov metabolism hauv dormant, thiab tsis kam noj 3-4 teev ua ntej teeb tawm.

Qhov qis-carb system ua haujlwm raws li hauv qab no. Kev txwv tsis pub muaj cov carbohydrates zoo thiab zam cov tsis noj qab haus huv uas pom hauv cov khoom qab zib thiab cov khoom noj zoo sib xws pab tiv thaiv insulin los ntawm kev tso tawm mus rau hauv cov hlab ntsha. Qhov no, vim yog kev tawg ntawm cov rog, provokes poob phaus. Yog li cov txiaj ntsig zoo li no hauv lub sijhawm luv luv.

Nws yuav tsum raug sau tseg tias kev tawm ntawm kev noj zaub mov raws li kev txiav cov carbohydrates yuav tsum maj mam thiab hauv txoj kev tshwj xeeb, suav nrog nws cov ntsiab lus tshwj xeeb. Hauv thawj lub sijhawm tom qab noj zaub mov, yog tias koj tsis xav kom qhov hnyav rov qab los, koj yuav tsum tseem tso cov khoom lag luam muaj roj tsawg uas yog lub hauv paus ntawm koj cov khoom noj. Ntxiv ob peb txiv hmab txiv ntoo thiab zaub ntxiv txhua hnub (tseem tsis yog hom hmoov txhuv nplej siab). Tom qab ntawd nce cov carbohydrates qeeb (nyob rau hauv daim ntawv ntawm cereals) los ntawm kev tshem tawm ib yam dab tsi los ntawm kev tsim cov protein. Thaum koj paub tseeb tias qhov hnyav ua tau zoo thiab tseem nyob twj ywm, koj tuaj yeem sim rov qhia cov carbohydrates yooj yim rau hauv koj cov zaub mov, tso cai rau cov qhaub cij qab los yog qee cov khoom qab zib.

Tab sis tsis txhob hnov ​​​​qab ntsuas koj tus kheej thiab tsis txhob tso siab rau yam uas tau txwv yav dhau los. Sim noj cov zaub mov uas muaj calorie ntau tshaj thaum sawv ntxov. Ua koj cov ntawv qhia zaub mov raws li qhov ua tau, suav nrog tag nrho cov khoom noj noj qab haus huv nyob rau hauv nruab nrab.

Tau kawg, kev ua kis las kuj txais tos. Nws yog qhov zoo yog tias kev tawm dag zog tuaj yeem dhau los ua koj tus qauv. Qhov no yog tib txoj kev kho thiab txhim kho cov txiaj ntsig tau ntev.

Ib qho piv txwv ntawm 7-hnub qis-carb noj zaub mov

Koj tuaj yeem, pib los ntawm nws, siv lwm cov khoom noj uas tau tso cai, tawm hauv tib cov zaub mov thiab tib qhov hnyav ntawm cov tais diav.

hnub 1

Noj tshais: 200 g ntawm tsev cheese, uas koj tuaj yeem ntxiv qee cov txiv hmab txiv ntoo tso cai; tshuaj yej los yog kas fes.

Noj su: txog 150 g ntawm stewed ntses thiab ob peb stewed los yog ci zaub.

Noj hmo: ib feem ntawm cov nplej qus nrog stewed zaub (txog 200 g).

hnub 2

Noj tshais: ib tug omelet ntawm ob tug qaib qe, siav nyob rau hauv ib lub lauj kaub qhuav los yog ob boiler, nrog ob peb slices ntawm lean nqaij npua los yog nqaij fillet; tshuaj yej los yog kas fes.

Noj su: boiled nqaij nyuj (txog 200 g); zaub zaub tshiab los yog zaub nyias nyias.

Noj hmo: nqaij tsis muaj rog los yog nceb kua zaub.

Yog tias koj tshaib plab, nws raug tso cai haus 200 ml ntawm kefir tsawg-rog ua ntej mus pw.

hnub 3

Noj tshais: 100 g ntawm cov roj tsawg cheese los yog tsev cheese; txiv hmab txiv ntoo; Tea kas fes).

Noj su: 200 g ntawm boiled nqaij qaib fillet ntxiv rau ob peb tablespoons stewed cabbage.

Noj hmo: noj zaub mov uas tsis muaj hmoov txhuv nplej siab.

hnub 4

Noj tshais: oatmeal nyob rau hauv dej; tshuaj yej los yog kas fes.

Noj su: nqaij qaib fillet (200 g), boiled los yog ci; ob peb zaub.

Noj hmo: buckwheat porridge (ib feem txog 200 g).

hnub 5

Noj tshais: 2 boiled qe; ob peb slices ntawm nyuaj cheese los yog 100 g ntawm tsev cheese; kas fes los yog tshuaj yej.

Noj su: mus txog 200 g ntawm ci nqaij npuas ntshiv thiab ib tug zaub xam lav ntawm zaub.

Noj hmo: Tso cai steamed zaub.

Ua ntej yuav mus pw, nws raug tso cai haus 200 ml ntawm kefir tsawg-rog.

hnub 6

Noj tshais: 2 boiled nqaij qaib qe; ib khob ntawm yogurt los yog lwm yam fermented mis nyuj khoom; Tea kas fes).

Noj su: ib lub tais ntawm cov kua zaub ua los ntawm cov khoom tso cai ntxiv rau ob peb zaub rau ib sab phaj.

Noj hmo: 200 g ntawm boiled los yog ci ntses.

hnub 7

Noj tshais: buckwheat siav nyob rau hauv cov mis nyuj muaj roj tsawg; tshuaj yej los yog kas fes.

Noj su: ib feem ntawm cov ntses ci nrog koj nyiam zaub.

Noj hmo: ib feem ntawm stewed zaub.

Rau hmo ntuj, cia peb hais kefir.

Ceeb toom… Rau ib qho khoom noj txom ncauj yav tav su rau txhua hnub, koj tuaj yeem siv cov txiv hmab txiv ntoo tso cai. Yog tias koj tsis tshaib plab tsis muaj nws, koj tuaj yeem hla xws li khoom noj txom ncauj. Mloog koj lub cev.

Contraindications rau noj tsawg-carb noj

Txawm hais tias kev sib ntaus sib tua koj muaj rau kev poob phaus, koj yuav tsum coj mus rau hauv tus account koj tus mob thiab contraindications tau piav qhia hauv qab no.

  • Cov kws tshaj lij hauv kev noj zaub mov tsis qhia cov tub ntxhais hluas thiab ntau dua yog li cov menyuam yaus zaum ntawm kev noj zaub mov zoo li no. Lawv lub cev tsis muaj zog tsuas yog tsim, thiab tsis muaj carbohydrates hauv kev noj haus tuaj yeem ua rau muaj teeb meem kev noj qab haus huv.
  • Tsis tas li ntawd, contraindications suav nrog lub xeev ntawm cev xeeb tub thiab lub sijhawm pub niam mis.
  • Cov neeg uas muaj kab mob ntev (piv txwv li, ntshav qab zib mellitus, kab mob ntawm lub raum, daim siab, kab mob plawv) yuav tsum tsis txhob noj yam tsis muaj kev sab laj nrog tus kws kho mob tshwj xeeb.
  • Nws yog qhov ua tau tias nws yuav tso cai rau koj los kho koj daim duab uas siv cov kab ke uas tsis muaj carb, tab sis nrog qee qhov kev hloov pauv hauv cov ntawv qhia zaub mov uas tsuas yog tus kws kho mob tsim nyog tuaj yeem txiav txim siab.

Cov txiaj ntsig ntawm Kev Noj Qab Haus Huv Tsawg Carb

Qhov qis-carb system muaj ntau yam zoo, uas yog vim li cas nws thiaj li nrov ntawm cov neeg siv zog rau cov ntaub ntawv zoo meej.

  1. Nws kuj txaus siab rau cov uas mus rau hauv kev ua si. Txawm tias cov kws ncaws pob kws tshaj lij feem ntau tig mus rau txoj kev qis-carb rau kev pab. Qhov no tsis yog qhov xav tsis thoob. Tom qab tag nrho, yog tias koj ua raws li nws cov cai, nws yog qhov ntxub cov rog uas tawm mus, thaum cov leeg nyob twj ywm. Cov neeg muaj peev xwm ua kom muaj zog thiab ua kom lawv lub cev ntxim nyiam thiab tseem ceeb.
  2. Tsis tas li ntawd, ib qho txiaj ntsig zoo nkauj yog tias koj tsis tas yuav tediously suav calories. Tsuas yog noj hauv qhov nruab nrab thiab qhov hnyav yuav ploj mus.
  3. Yog tias qee qhov kev noj haus yav dhau los tsis tso cai rau koj kom poob phaus tag nrho vim kev tshaib kev nqhis, ces koj yuav muaj peev xwm tiv taus qis-carb. Ib tug tsuas yog sim me ntsis xwb. Tom qab tag nrho, cov khoom lag luam protein zoo kawg nkaus saturate lub cev, thiab feem ntawm cov zaub mov tsis yog scanty, tab sis tsim nyog rau kev txaus siab rau kev tshaib kev nqhis. Ntau tus neeg tau nrog yam tsis muaj teeb meem txawm tias tsis muaj khoom noj txom ncauj tso cai.
  4. Kev xaiv ntawm cov khoom muaj ntau yam sib txawv. Txhua hnub koj tuaj yeem hloov cov ntawv qhia zaub mov thiab noj yam tshiab. Thiab koj tsis tas yuav noj cov zaub mov tsis qab. Kev xav me ntsis, thiab koj tuaj yeem ua ib yam dab tsi qab, txaus siab, noj qab nyob zoo thiab, tseem ceeb tshaj, pab kom poob phaus.
  5. Yog tias koj tsis pounce ntawm carbohydrates tom qab noj mov thiab smoothly tawm ntawm nws, cov txiaj ntsig tau txais tuaj yeem txuag tau ntev.

Qhov tsis zoo ntawm kev noj zaub mov tsawg-carb

  1. Tsis muaj cov piam thaj hauv cov zaub mov, uas lub cev yuav tsum tau ua kom zoo. Nws qhov tsis muaj peev xwm cuam tshuam rau kev puas siab puas ntsws. Tej zaum koj yuav pom tias nws tau dhau los ua nyuaj rau kev sau cov kev xav, koj yuav tsum ua rau koj nco, qee zaum cov tshuaj tiv thaiv qeeb qeeb. Qhov tseeb no yuav tshwj xeeb tshaj yog mob siab rau cov neeg uas muaj cov hniav qab zib, uas yav tas los tau noj ntau tshaj li cov khoom txaus uas cov piam thaj nyob twj ywm. Qhov tseeb tias tsis muaj cov khoom qab zib, txawm nyob rau hauv daim ntawv ntawm zib ntab thiab txiv hmab txiv ntoo qhuav, kuj tuaj yeem cuam tshuam rau lub siab ntawm cov hniav qab zib, ua rau lawv xav tau cov khoom noj uas lawv nyiam thiab muaj lub siab xav txiav cov zaub mov tsis ua tiav qhov lawv pib.
  2. Kev noj zaub mov muaj protein ntau tuaj yeem ua rau muaj kev ntxhov siab ntau dhau ntawm lub raum, nrog rau cov hlab plawv. Qhov no yog vim qhov tsis txaus ntawm cov poov tshuaj, uas tau pom nrog cov khoom noj no.
  3. Cov roj (cholesterol) phem hauv cov ntshav kuj tuaj yeem nce ntxiv, uas cuam tshuam rau lub cev. Txhawm rau txo qhov yuav ua rau muaj kev phom sij, tsis txhob noj cov zaub mov uas tsis muaj carbohydrates ntev dua li lub sijhawm teev tseg thiab tsis txhob txiav rov qab ntau dua li qhov pom zoo.
  4. Nws yog tsim nyog sau cia tias ketone lub cev, uas yog tsim los ntawm cov protein ntau hauv cov zaub mov, pab ntxuav cov rog ntawm lub cev. Yog li, lawv tuaj yeem ntes lwm yam tseem ceeb uas tsuas yog tsim nyog rau kev ua haujlwm ntawm txhua lub cev thiab lub cev. Vim li no, tib neeg pom qhov tsis muaj zog ntawm lawv tus kheej, ntsib insomnia thiab txawm kiv taub hau. Hauv qhov no, nres thiab mus ntsib kws kho mob. Nws yog qhov zoo uas koj yuav tsum tsis txhob poob phaus ntawm cov zaub mov no, nws yog fraught nrog kev mob nkeeg.
  5. Txawm hais tias kev noj zaub mov tsawg-carb tsis tuaj yeem hu ua tshaib plab, nws tsis khav txog qhov sib npaug ntawm cov vitamins tseem ceeb, micro thiab macronutrients. Yog li kev pab lub cev nrog cov vitamins thiab mineral complex yuav tsis yog superfluous kiag li.

Rov qab siv cov zaub mov uas tsis muaj carb

Cov zaub mov no, nrog rau kev siv ntau zaus, tuaj yeem ua rau qaug zog ntawm lub cev nrog cov protein. Yog li ntawd, cov kws tshaj lij tsis pom zoo kom rov ua nws ntau zaus dua ib hlis ib zaug.

Sau ntawv cia Ncua