Lub Tuam Txhab Noj Zaub Mov Noj, 14 hnub, -7 kg

Poob ceeb thawj nce txog 7 kg hauv 14 hnub.

Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 1050 Kcal.

Lub koom haum ntawm khoom noj khoom haus ntawm Lavxias Academy ntawm Medical Science (RAMS) tau muaj yuav luag muaj 90 xyoo. Nyob rau lub sijhawm no, nws cov neeg ua haujlwm tau pab tsim khoom noj khoom haus thiab txo qhov hnyav rau cov neeg coob.

Cov txheej txheem ntawm cov txheej txheem yuag yuag uas npaj los ntawm cov kws tshawb fawb ntawm lub koom haum yog ntse siv nyob rau hauv chaw puag thaum muaj kev saib xyuas ntawm cov kws tshaj lij thiab cov tib neeg nyob hauv tsev. Lub koom haum Noj Zaub Mov Noj yog tsom rau maj mam, ua kom poob phaus. Nws yog tshawb fawb hauv av, uas txhais tau tias nws tsis muaj kev phom sij rau kev noj qab haus huv ntau li ntau tau.

Noj raws ntawm lub koom haum ntawm cov khoom noj khoom haus ntawm Lavxias Academy ntawm Medical Science

Cov cai tswj hwm kev noj haus ntawm lub koom haum ntawm Cov Khoom Noj tsis xav kom muaj kev txwv cov ntsiab lus ntawm cov calories ntau ntawm cov zaub mov noj. Rau cov neeg xav kom poob phaus, cov tsim qauv ntawm txoj kev tau hais kom maj mam txo tus naj npawb no mus rau 1300-1800 calories ib hnub. Yog hais tias qhov nyhav pib ua ntej pom tias muaj qhov hnyav, thiab koj nkag siab tias yav dhau los koj tau noj ntau dua calories, ces koj yuav tsum txo cov calories kom tsawg. Qhov no yuav txo qis kev pheej hmoo ntawm teeb meem nrog lub cev thiab muaj kev cuam tshuam los ntawm kev noj haus.

Lub koom haum ntawm Kev Noj Qab Haus Huv txhawb nqa kev tsim cov khoom noj muaj roj tsawg, sib npaug, cov ntsiab lus tseem ceeb uas tuaj yeem ua raws li lub sijhawm ntev heev (txawm lub neej). Hauv thawj qhov chaw hauv kev npaj cov ntawv qhia zaub mov yog cov khoom noj uas muaj fiber ntau noj qab nyob zoo, uas yog, zaub thiab txiv hmab txiv ntoo. Lawv muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plab zom mov, muaj calories tsawg thiab muaj txiaj ntsig zoo rau kev tshaib plab. Qhov thib ob yog coj los ntawm cov khoom lag luam nrog cov ntsiab lus protein ntau ntawm cov tsiaj keeb kwm - cov ntses lean, nqaij ntshiv, ntau yam nqaij nruab deg. Thiab nyob rau hauv peb qhov chaw yog cov khoom noj uas tsis muaj glycemic Performance index - cereals.

Kev noj zaub mov ntawm lub koom haum ntawm Cov Khoom Noj Khoom Noj tsis yws cov zaub mov ntshiab. Ua tib zoo xav txog cov lus pom zoo saum toj no, koj tuaj yeem sau koj tus kheej, coj mus rau hauv koj tus kheej nyiam saj, kev muaj peev xwm nyiaj txiag thiab kev ua neej.

Hauv kev nthuav dav ntxiv, cov npe ntawm cov zaub mov xav noj thiab pluas noj rau qhov nquag noj muaj xws li:

- txhua yam zaub nyob rau hauv tshiab, stewed, boiled los yog steamed daim ntawv, raws li zoo raws li nyob rau hauv lub khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob. );

-rog rog lossis rog rog tsawg, tsev me cheese, nqaij qaib nqaij, nqaij qaib tsis muaj tawv nqaij, nqaij nyug nqaij nyug, nqaij qaib qe, ntses, qwj ntses, squid, cw;

- ntau yam unsweetened berries, txiv apples (nyiam dua ntsuab), melon thiab gourds.

Nws yog ib qho tseem ceeb rau noj hauv kev sim. Cov khoom noj zoo tshaj plaws yog tshauv tsib pluag noj ib hnub. Qhov hnyav ntawm txhua pluas noj yuav tsum tsis pub tshaj 200-250 g. Tej zaum, thaum pib noj mov tom qab noj mov, koj yuav hnov ​​tshaib plab me ntsis. Tab sis, raws li cov kev poob ceeb thawj tshaj tawm hais tias, koj yuav tsum ua siab ntev me ntsis, thiab qhov muaj siab rau "tshaib plab cov cab" yuav thim rov qab, thiab tsis ntev no cov sijhawm noj mov yuav zoo rau koj. Kev pub zaub mov rau noj tau tso cai, tab sis nws tsim nyog noj ntsev rau hauv kev sim (tsis pub tshaj 5 g hauv ib hnub). Nws tseem yog ib qho tseem ceeb kom soj ntsuam cov dej hauv tsoom fwv thiab haus 1,5-2 litres cov dej ntshiab hauv ib hnub.

Txhawm rau kom cov txheej txheem poob sai, sim ua kom nquag plias. Taug kev ntau ntxiv, mus dhia ua si, los sis dhia ua si hauv tsev. Qhov no yuav tsis tsuas yog tso cai rau koj kom tshem tawm cov phaus sai sai, tab sis kuj yuav ua rau koj lub cev zoo nkauj thiab haum.

Nws raug nquahu kom ua raws li kev noj zaubmov ntawm Lub Tsev Noj Mov ntawm lub koomhaum hauv cov ntawv nruj txij li 14 txog 21 hnub. Nrog pom ceeb thawj tshaj qhov hnyav dhau lub sijhawm no, 7-10 (thiab ntau dua) cov phaus ntxiv tuaj yeem "khiav deb" ntawm koj. Tom qab ntawd, koj yuav tsum nce me ntsis ntxiv cov khoom noj tsis muaj calorie ntawm cov zaub mov thiab saib xyuas koj qhov hnyav. Yog tias koj muaj kev txaus siab rau nws, ua kom cov ntsiab lus muaj calorie kom txog rau thaum lub xub ntawm cov nplai kom ruaj nyob ntawm qhov xav tau. Thiab yog tias koj xav kom poob phaus ntxiv, tom qab ntawd tshem qee cov calories. Qhov hnyav yuav poob qis dua zoo nkauj, tab sis, qhov tseem ceeb tshaj plaws, kev poob phaus yuav mus ntawm qhov zoo rau lub cev thiab yuav tsis ua mob rau lub cev.

Tom qab koj mus txog qhov xav tau lub cev, koj tuaj yeem haus, feem ntau, txhua yam koj xav tau. Tab sis nws yog qhov zoo dua los txo qhov muaj nyob hauv cov khoom noj ntawm ntau yam khoom qab zib, qhob cij dawb, nplej zom ua los ntawm hmoov nplej, qab zib qab zib, nqaij haus luam yeeb, lard, zaub mov nrawm, margarine thiab lwm yam rog ua noj. Tom qab tag nrho, lawv pom tseeb yuav tsis coj cov txiaj ntsig rau ob daim duab thiab lub cev.

Cov ntawv qhia zaub mov noj zaub mov

Cov ntawv qhia zaub mov ntawm cov khoom noj ntawm lub koom haum ntawm Khoom Noj Khoom Noj rau 4 hnub

hnub 1

Noj tshais: 100 g ntawm nqaij qaib hau; 2 tsb. l. ntsuab peas; ib khob dej tshuaj yej dub.

Pluas tshais thib ob: 50 g tsev cheese tsis muaj rog; ntsuab kua ci nrog cinnamon.

Noj su: ib lub tais ntawm kua zaub siav hauv zaub broth; zaub tsis muaj nplauv; hlais cov ntses, hau lossis ci; ib khob ntawm txiv hmab txiv ntoo compote.

Noj su thaum tav su: ib khob ntawm rosehip broth.

Noj hmo: roj qab ntsev roj tsawg (180-200 g) thiab khob dej tshuaj yej.

hnub 2

Noj tshais: steam omelet los ntawm 2 qe qe; 2-3 hnub l. zaub xam lav ntawm dawb cabbage, carrots thiab ntau yam zaub ntsuab; tshuaj yej lossis kas fes (koj tuaj yeem ntxiv qee cov mis nyuj khov rau haus).

Thib ob noj tshais: 100 g ntawm cov roj ntsha uas tsis muaj roj ntau thiab ib khob kua txiv.

Noj su: ib feem ntawm cov zaub kua zaub puree; ntses stewed nyob rau hauv lub tuam txhab ntawm cov zaub mov tsis muaj nplauv; ib khob ntawm txiv hmab txiv ntoo kua txiv.

Cov khoom noj txom ncauj tom qab: lub khob mis uas tsis muaj rog thiab 2-3 pcs. biscuit lossis lwm yam khoom noj tsis tshua muaj calorie.

Noj hmo: pasta nrog nceb; ib khob dej tshuaj yej ntsuab.

hnub 3

Pluas tshais: 100 g ntawm tej nqaij ntshiv, siav lossis kib rau hauv lub lauj kaub qhuav; ib daim ntawm cov mov ci nrog zaub xas lav; Dub tshuaj yej.

Thib ob tshais: txiv hmab txiv ntoo nyias.

Noj su: lub tais ntawm zaub kua zaub uas siav hauv cov nqaij ntshiv; txog li 100 g ntawm cov nqaij siav; dib thiab cabbage zaub xam lav; ib khob ntawm compote.

Cov khoom noj txom ncauj tom qab: lub khob dej tshuaj yej dub thiab marshmallow.

Noj hmo: 2 tag nrho cov nplej npluag ci nrog cov cheese tsis tshua muaj rog; tshuaj yej.

hnub 4

Noj tshais: muesli tsis qab los yog oatmeal siav hauv dej; rye qhob cij toast thiab ib daim ntawm cov roj tsawg lossis cov tsev me me; lws suav; ib khob tshuaj yej.

Thib ob noj tshais: kua (tuaj yeem ci); khob cij nrog cheese; khob dej tshuaj yej lossis kas fes.

Noj su: ntses kua zaub thiab 2-3 tbsp. l. zaub stew.

Cov khoom noj txom ncauj thaum tav su: txiv pear thiab ib khob ntawm cov kua txiv hmab txiv ntoo.

Noj hmo: 100 g ntawm nqaij qaib mis, hau los yog ci; tag nrho cov qhob cij mov ci; zaubqhw nplooj; tshuaj yej, nws yog tau nrog ntxiv ntawm mis nyuj.

Lub koom haum khoom noj khoom haus tshuaj xyuas kom tsis txhob muaj mob

  • Hauv paus ntsiab lus, qhov txheej txheem no tuaj yeem siv tau los ntawm yuav luag txhua tus neeg. Tsuas yog cov tib neeg uas yuav tsum tsis txhob sib txuas lus nrog cov khoom noj nruj me ntsis yog cov poj niam cev xeeb tub thiab cov niam tu.
  • Tsis tas li, nws tsis tas yuav ua raws kev noj zaub mov noj (tsawg kawg yam tsis tau sab laj nrog tus kws tshaj lij) yog tias muaj cov kab mob loj ntawm lub plawv, ob lub raum, cov hlab ntshav, daim siab lossis lwm yam kabmob tseem ceeb, thaum muaj kab mob oncological.

Kev Pabcuam Noj Mov

  1. Lub koom haum kev noj zaub mov muaj ntau yam zoo. Tsis zoo li ntau lwm txoj hauv kev poob phaus, nws tso cai rau koj tawm ntawm ntau cov zaub mov uas koj nyiam noj hauv cov zaub mov thiab muaj kev ywj pheej zoo thaum kos duab zaub mov noj. Tsis muaj qhov yuav tsum tau ua nruj me ntsis ua raws li qee yam ntawv qhia zaub mov, ntshai kom muab qhov tsis nyiam los ntawm nws.
  2. Kev noj haus ntawm lub koom haum ntawm cov Khoom Noj Khoom Noj tso cai rau koj los tsim kho cov txheej txheem hauv lub cev kom ua tiav ntawm lub cev, thiaj li ua rau lub ntuj tsim ntawm kev hlawv cov rog ntau dhau.
  3. Koj tuaj yeem tuaj yeem poob ceeb thawj yam tsis muaj qhov xav tias tsis muaj kev tshaib plab, tsis ua rau lub cev tsis muaj qhov nqus ntawm cov khoom tseem ceeb thiab tsis muaj kev saib xyuas rau nws cov kev xav tau yooj yim.
  4. Nws kuj yog qhov zoo uas txoj kev noj haus no qhia peb kom noj txoj cai, uas ua rau muaj peev xwm cawm tau ib daim duab ntxiv tom qab poob phaus.
  5. Raws li txoj cai, noj zaub mov raws li cov qauv uas tau thov los ntawm lub koom haum tso cai tsis tsuas hloov ntawm daim duab, tab sis kuj txhim kho kev noj qab haus huv, ntxiv rau kev ua rau muaj cov kab mob mus ntev, yog tias muaj, tsis tshua pom tshwm sim.
  6. Cov zaub mov zoo li no pab nrhiav kev noj qab haus huv zoo dua thiab muaj lub siab zoo.

Qhov tsis zoo ntawm Lub Tsev Kawm Noj Khoom Noj

  • Feem ntau cov neeg poob phaus hu rau thawj qhov tsis zoo ntawm kev noj haus yog qhov xav tau los tswj cov khoom noj muaj calorie, rau ntau yam kev suav zoo li yuav hnyav.
  • Tsis yog txhua tus neeg tuaj yeem noj cov zaub mov feem ntau vim tias muaj kev ua si ntawm lub neej.
  • Kev noj haus yuav tsis haum rau cov neeg uas nrhiav kom poob phaus sai li sai tau, vim hais tias tus nqi ntawm cov kev poob phaus nws tsawg heev. Tab sis nws tsim nyog nco tias kev yoo yoo yoo tsis pom zoo los ntawm kws kho mob. Ntawm no qhov kev xaiv yog koj li.

Kev nrhiav kev noj haus dua

Yog tias koj tseem tsis tau mus txog qhov xav tau ntawm lub cim ntawm lub cim ntawm qhov hnyav, koj tuaj yeem rov qab mus rau qhov kev ua raws li Lub Tsev Kawm Ntawv Khoom Noj ib lub hlis tom qab ua tiav.

Sau ntawv cia Ncua