Protasov noj

Kuv tus kheej, tej zaum subjective, kev xav yog tias tsis muaj cov khoom noj zoo tshaj plaws! Yog tias koj xav tau tshem tawm cov phaus ntxiv, koj tsuas yog yuav tsum tsim kom muaj calorie tsawg, thaum nws tsis muaj teeb meem dab tsi koj yuav txwv - cov rog, carbohydrates lossis qee yam khoom noj. Tus naj npawb ntawm cov pluas noj, lub sijhawm ntawm cov pluas noj, thiab lwm yam tsis ua lub luag haujlwm tseem ceeb.

Nyob rau hauv tus txheej txheem ntawm kev poob phaus, lub zog tshuav nyiaj li cas, ntau precisely, nws txo nyob rau hauv kev sib piv nrog rau lub cev tus nqi, yog lub hauv paus. Tab sis dua li qhov no, tseem muaj ntau lub sijhawm ntawm tus kheej uas tseem ceeb heev hauv cov txheej txheem ntawm kev poob phaus. Qhov no yog kev txhawb siab, qhov no yog qhov txiaj ntsig thib ob ntawm kev rog dhau, qhov no yog, thaum kawg, qee tus yam ntxwv ntawm lub cev cov txheej txheem metabolic. Tias yog vim li cas kuv xav txog txoj kev noj qab haus huv noj qab haus huv los ua lub tswv yim zoo tshaj plaws hauv cov txheej txheem ntawm kev poob phaus, thiab nws yooj yim heev. Qhov no tsis yog kev noj zaub mov luv luv uas tsim los rau qee lub sijhawm thiab qee qhov kev txwv, tab sis ib zaj dab neeg txuas ntxiv nrog kev qhia txog kev noj zaub mov kom raug, kev noj zaub mov zoo li qub thiab tsis muaj "khoom noj khib nyiab" hauv kev noj haus.

Txawm li cas los xij, ib tus neeg tsis tuaj yeem tig qhov muag tsis pom kev rau qhov muaj koob npe ntawm ntau yam kev noj haus, uas qee zaum, raws li tag nrho cov cai, coj mus rau hauv tus account contraindications thiab tsis muaj kev puas siab puas ntsws thiab kev noj zaub mov tsis zoo, tuaj yeem muab cov txiaj ntsig zoo.

Ib qho ntawm cov kev pabcuam no, uas yog qhov txaus siab rau cov neeg uas xav txo qhov hnyav, yog Protasov noj.

Protasov txoj kev noj haus yog "kev cai ywj pheej" txoj kev ntawm kev poob phaus nrog tsawg kawg ntawm contraindications.

Thaum kawg ntawm lub xyoo pua nees nkaum, cov ntawv xov xwm "Lavxias teb sab Israeli" tau tshwm sim thawj tsab xov xwm los ntawm tus naas ej khoom noj khoom haus Kim Protasov, uas tig tib neeg vim nws ua rau lawv rov xav txog lawv tus cwj pwm noj mov.

“Tsis txhob ua ib tug cult tawm ntawm zaub mov. Ib tug nyuj nyias tseem tsis tau yog gazelle,” tus kws kho mob cov kab lus thundered zoo li ib kab lus. Ntxiv nrog rau cov lus qhia nyuaj ntawm qhov tseeb, Protasov nthuav tawm rau pej xeem txog kev tsim khoom noj khoom haus tus kheej, nrog rau cov lus piav qhia ntawm cov ntawv qhia zaub mov txhua lub lim tiam thiab cov npe ntawm cov khoom tso cai. Txij thaum ntawd los, tom qab thawj zaug luam tawm, cov khoom noj tau txais lub npe menyuam yaus hauv kev hwm ntawm tus sau, nws "dhia" nws lub npe rau hnub no.

Lub ntsiab ntawm cov txheej txheem

Kim Protasov noj zaub mov yog tsim los rau tsib lub lis piam. Tsis zoo li feem ntau cov kev pab cuam (kefir, watermelon, dib, kua, chocolate), cov txheej txheem poob phaus no tsis ua rau muaj kev ntxhov siab rau lub cev, tab sis, ntawm qhov tsis sib xws, pab txhawb kev poob phaus ntxiv yam tsis muaj kev cuam tshuam kev noj qab haus huv.

Kev poob phaus tshwm sim los ntawm kev tshem tawm cov carbohydrates yooj yim thiab cov rog los ntawm kev noj zaub mov. Thiab nws yog raws li kev siv zaub, txiv hmab txiv ntoo, cov khoom lag luam lactic acid uas muaj roj ntau txog 5% thaum thawj 14 hnub, nrog rau cov qe, nqaij qaib, nqaij, zaub ntsuab los ntawm 3rd mus rau 5 lub lis piam. Tsis tas li ntawd, carbohydrates nrog qhov siab glycemic Performance index, uas ua rau qeeb ntawm cov txheej txheem ntawm kev poob phaus, tsis suav nrog tag nrho cov khoom noj ntawm tus neeg uas poob phaus. Ua tsaug rau qhov no, nws tuaj yeem txo qhov load ntawm lub txiav, vim li ntawd, nws txoj haujlwm ua haujlwm tau zoo, kev ntshaw rau cov khoom qab zib raug txo.

Kev nplua nuj ntawm cov protein nyob rau hauv cov ntawv qhia zaub mov txhawb kev kub hnyiab ntawm cov nqaij adipose thiab cov leeg nqaij, thiab cov fiber ntau uas yog ib feem ntawm cov zaub nyoos normalizes lub plab zom mov, tshem tawm cov kua dej ntau dhau, thiab muab kev xav sai ntawm satiety.

Protasov txoj kev noj haus pub rau 5 lub lis piam los daws qhov hnyav tshaj 10 kilograms, thaum nws lub ntsiab kom zoo dua yog tias tom qab qhov kev pab cuam xaus, qhov hnyav tsis rov qab los.

Nws yog qhov tsim nyog tias tsev cheese, yogurt, zaub tuaj yeem noj thaum twg los tau thiab ntau npaum li cas koj xav tau. Los ntawm cov dej qab zib nws raug tso cai haus dej huv, tshuaj yej ntsuab, kas fes tsis muaj qab zib.

Raws li kev txheeb xyuas ntawm cov neeg uas tau poob phaus, "shuffling" hloov cov saj ntawm ib tug neeg, vim li ntawd, lub cev tau siv rau kev noj qab haus huv tshiab thiab tsis xav noj cov zaub mov txwv tsis pub (kib, cov khoom noj rog, hmoov nplej, confectionery).

Tus kws sau ntawv ntawm kev noj haus tau thov tias thaum lub sij hawm ua raws li kev noj zaub mov muaj protein ntau, ib tus neeg poob phaus raws nraim li nws muaj txiaj ntsig ncaj qha rau nws lub cev. Kev hnyav hnyav tshwm sim nyob rau lub sijhawm ntawm 21 txog 35 hnub.

Raws li kev txheeb xyuas ntawm cov kws kho mob noj zaub mov, nws raug nquahu kom noj Protasov noj zaub mov txhua xyoo rau kev tiv thaiv lub cev rau txhua tus neeg, txawm tias cov neeg uas tsis muaj teeb meem nrog rog dhau.

Qhov zoo thiab qhov tsis zoo

Txawm tias muaj tseeb hais tias "kev sib cav" tau tsim nyob rau thaum xaus ntawm lub xyoo pua xeem, nws tau txais koob meej tsuas yog thaum pib ntawm lub xyoo pua XXI.

Qhov zoo ntawm cov txheej txheem:

  • tsis muaj kev txwv tsis pub noj zaub mov nruj;
  • txo qis hauv kev ntshaw rau qab zib "teeb ​​meem";
  • ntau yam khoom tso cai;
  • tsim cov leeg nqaij (kev ua si lub cev ua ke nrog cov protein kom tsawg tones cov leeg nqaij);
  • tau pom cov txiaj ntsig tom qab lub lim tiam thib ob ntawm kev poob phaus;
  • normalization ntawm metabolism;
  • detoxification ntawm lub cev;
  • plab hnyuv saturation nrog cov kab mob thiab probiotics;
  • nce libido;
  • kev tshaib kev nqhis;
  • tsis muaj kev ntxhov siab ntawm kev puas siab puas ntsws;
  • tshem tawm cem quav (fiber, uas muaj nyob rau hauv zaub, stimulates plab hnyuv motility);
  • txhim kho lub xeev ua haujlwm ntawm daim tawv nqaij;
  • muaj (cov khoom tso cai, tsis zoo li kev sib xyaw ntawm Cov Khoom Siv Hluav Taws Xob, tuaj yeem pom hauv txhua lub khw muag khoom);
  • qhov tshwm sim ntev (nrog rau qhov tseeb tawm);
  • kev xav ntawm lightness tom qab noj mov.

Txawm hais tias muaj ntau yam zoo, Protasov noj zaub mov, yog tias tsis raug cai los yog siv rau hauv cov xwm txheej "txwv tsis pub", tuaj yeem ua mob rau lub cev.

Contraindications rau kev siv cov txheej txheem:

  • gastric ulcer, mob gastritis, duodenitis, esophagitis;
  • lactose intolerance;
  • mis nyuj protein ua xua;
  • cov kab mob metabolic;
  • lub raum pob zeb, ducts;
  • mob plawv ischemic, kub siab, atherosclerosis;
  • chim siab plob tsis so tswj syndrome;
  • cev xeeb tub thiab lactation;
  • oncology.

Tsis tas li ntawd, kev noj haus tsis yog yam tsis muaj qhov tsis zoo.

Cons ntawm kev noj haus:

  • tsis muaj cov tais diav kub thaum thawj theem ntawm kev noj zaub mov (ua rau muaj kev cuam tshuam ntawm pancreatic dysfunction);
  • noj tsis txaus ntawm cov zaub mov carbohydrate (hauv 80% ntawm cov neeg mob nws ua rau kiv taub hau, qaug zog, tsis muaj zog);
  • qhov yuav tsum tau noj "ntau" cov zaub - ntau tshaj li ib kilogram ib hnub twg (kom ua tiav cov calorie ntau ntau txhua hnub);
  • qhov yuav tsum tau ua kom tiav tsis suav nrog cawv;
  • noj zaub mov monotonous.

Nutritionists xav kom hais tias ua ntej ua raws li cov txheej txheem poob phaus, ua tib zoo kawm nws qhov zoo, qhov tsis zoo, contraindications thiab sab laj nrog koj tus kws kho mob.

Kev cai noj zaub mov

Txij li thaum Protasov noj zaub mov tsis txwv nruj rau cov zaub mov, thiaj li yuav ua tiav qhov txiaj ntsig, yuav tsum tau ua raws nraim li cov kev cai tseem ceeb. Kev ua txhaum ntawm yam tsawg kawg yog ib qho ntawm lawv slows tus txheej txheem ntawm kev poob phaus thiab txav koj tawm ntawm tus lej xav tau ntawm cov nplai.

Cov ntsiab cai ntawm kev noj haus ntawm Kim Protasov

  1. Xaiv cov khoom siv mis nyuj ntuj. Cov khoom noj uas muaj teeb meem additives yog txwv tsis pub: starch, dyes, sweeteners, thickeners, tsw enhancers, flavors, stabilizers. Qhov kev xaiv zoo tshaj plaws rau kev siv txhua hnub yog khoom noj hauv tsev.
  2. Saib xyuas kev haus cawv. Txhawm rau ua kom lub plab zom mov ntawm lub plab khoob, nws raug nquahu kom haus 500 milliliters dej ntshiab (30 feeb ua ntej noj mov). Cov dej txhua hnub yog 2 litres. Dej yog qaug dej qaug cawv hauv qhov me me (30-50 milliliters txhua), uas yav tas los faib 70% ntawm cov ntim txhua hnub hauv thawj ib nrab hnub. Tsis muaj dej ua rau hormonal tsis txaus, vim li ntawd, qhov ua tau zoo ntawm kev poob phaus yog txo los ntawm 2-3 zaug.
  3. Tsis suav nrog kev siv lozenges, lozenges lossis hnoos syrups. Kev tsis quav ntsej txog txoj cai no ua rau kev pib ua cov tshuaj insulin, thiab yog li ntawd, ua rau muaj kev tshaib kev nqhis thiab kev ntshaw rau cov khoom noj qab zib.
  4. Noj cov zaub mov ntshiv nkaus xwb thaum thawj ob theem ntawm kev noj haus. Nyob rau tib lub sijhawm, nws raug txwv kom tsis suav tag nrho "kev noj qab haus huv" cov rog los ntawm cov ntawv qhia zaub mov, cov cai niaj hnub yog 30 grams.
  5. Noj multivitamin complexes los them rau qhov tsis txaus ntawm cov kab mob.
  6. Saib xyuas cov ntsiab lus ntawm "pob ntseg" ntsev hauv zaub mov. Tshaj ntawm cov khoom no ua rau cov kua dej hauv lub cev, qhov tshwm sim ntawm edema thiab lub plawv tsis ua haujlwm.
  7. Tsis txhob hloov qhov kev txiav txim txais tos ntawm cov khoom tso cai.
  8. Saib xyuas qhov xwm txheej ntawm lub cev. Yog tias mob taub hau, mob plab hnyuv, mob hauv cheeb tsam epigastric, siab surges, lub raum colic, kev coj khaub ncaws tsis xwm yeem tshwm sim thaum noj zaub mov, koj yuav tsum sab laj nrog kws kho mob tam sim ntawd thiab cuam tshuam cov txheej txheem ntawm kev poob phaus.

Muaj cov sijhawm hauv qab no ntawm "kev sib cav":

  • thawj theem ntawm "Adaptation" (1 - 2 lub lis piam);
  • theem ob ntawm "Kev hnyav hnyav" (3 - 5 lub lis piam);
  • Qhov thib peb theem yog "Tawm".

Tom qab ua tiav thawj theem ntawm kev noj zaub mov, cov ntshav qabzib hauv cov ntshav normalizes, thiab vim li ntawd, kev ntshaw rau cov khoom noj qab zib txo qis.

Ua tsaug rau qhov no, hauv 14 hnub qhov hnyav tau txo los ntawm 2 - 3 kilograms. Ua raws li cov cai saum toj no, thaum lub sij hawm thib ob "kho" theem, yuav pab kom poob ntxiv 4 - 5 kilograms. Txawm li cas los xij, cov txiaj ntsig tsuas tuaj yeem tham nrog qhov tseeb tawm ntawm kev noj haus.

Xav txog cov lus piav qhia ntawm lub lim tiam.

Thawj theem

Kev noj haus ntawm 14 hnub tom ntej no tsuas yog cov khoom noj mis nyuj fermented nrog cov ntsiab lus roj ntawm 0 mus rau 5% thiab zaub.

Koj tuaj yeem noj dab tsi ntawm thawj theem:

  • zaub xas lav nplooj;
  • paprika;
  • eggplants;
  • hlua taum;
  • zucchini;
  • artichokes;
  • parsley dill;
  • dawb cabbage, Beijing cabbage;
  • hneev nti;
  • celery;
  • dib;
  • asparagus (tshwj tsis yog Korean);
  • Cov kua txob Bulgarian;
  • okra;
  • tsev cheese;
  • yogurt;
  • kefir;
  • cheese;
  • ntsuab txiv apples (tsis ntau tshaj 3 daim ib hnub twg thiab tsuas yog tom qab noj cov zaub mov tseem ceeb);
  • qe (1 pieces ib hnub twg).

Cov zaub yog nyiam dua noj nyoos, nyob rau hauv qhov xwm txheej hnyav, kev kho cua sov tsawg yog tso cai, chav.

Thaum xub thawj siab ib muag, nyob rau hauv saib ntawm qhov kev txwv nruj ntawm cov khoom, 1 lub lis piam yuav zoo li unbearable, tab sis nws tsis yog. Los ntawm cov khoom xyaw saum toj no, koj tuaj yeem npaj ntau yam cocktails noj qab haus huv, zaub xam lav, khoom noj txom ncauj uas yuav ua kom muaj ntau hom zaub mov.

Hauv thawj 14 hnub, nws yog ib qho tseem ceeb kom ntseeg tau tias qhov piv ntawm cov khoom noj siv mis thiab zaub yog sib npaug rau 1: 2.

Raws li kev hnav khaub ncaws hnav khaub ncaws, siv tsis muaj roj tsis muaj qab zib yogurt, fermented ci mis los yog kua txiv qaub.

Nws yog txwv tsis pub nyob rau hauv thawj theem:

  • qab zib, sweeteners;
  • nqaij ntses;
  • ntsev, kua txob, mayonnaise, ketchup;
  • Korean carrots;
  • sausages, sausages;
  • nqaij nruab deg;
  • cov tais diav uas muaj gelatin;
  • zib ntab;
  • ntim cov kua txiv hmab txiv ntoo;
  • soy khoom;
  • avocado;
  • nqaij broths;
  • fermented mis nyuj khoom nrog fillers, additives (muesli, txiv hmab txiv ntoo).

Xav txog qhov tseeb tias thaum thawj theem lub cev hloov mus rau kev noj zaub mov tshiab thiab lub sijhawm no tsis yooj yim zam, cia peb xav txog kev noj zaub mov kom poob phaus txhua hnub.

Menu rau 1 lub lis piam
hnubNoj tshaisNoj sunoj hmoNoj su txom ncaujnoj hmo
Hnub naj npawb 1Kefir - 200 ml, syrnikiChamomile decoction, txiv apples - 1 pc.Beetroot nrog kefir thiab GingerKua txiv lws suav, dib zaub xam lavKua, tsev cheese, kefir
Hnub naj npawb 2Green Boat SaladHerbal tshuaj yej, appleBoiled qe, coleslawKua, carrots smoothie, taub dagYogurt, tsev cheese tsis muaj rog
Hnub naj npawb 3Sweet peppers, txiv lws suav, Protasovski omeletteApple Kefir SmoothieTsev cheese khoom nrog qej, zaub xam lav ntawm zaub, dos, carrots, cucumbersTxias cocktail ntawm ntsuab tshuaj yej, kua, cinnamon, dej khovCheesecakes, yogurt
Hnub naj npawb 4Stuffed qe, lettuceCarrot kua txivBeet zaub xam lav nrog qaub cream thiab qej, qe, kua txiv lws suavYogurt, appleTsev cheese casserole, kefir
Hnub naj npawb 5Ci eggplant nrog tsev cheese, ntsuab tshuaj yejhau qegazpachoKefir, carrotsZaub xam lav "freshness"
Hnub naj npawb 6Omelet "Po-protasovsky", yogurttxiv apples, kua txiv lws suavSauerkraut, kua txob qab zib, tshuaj yej ntsuabTaub dag, kefirCheese, dib zaub xam lav hnav nrog txiv qaub kua txiv
Hnub naj npawb 7Tsev cheese, yogurtKua txiv hmab txiv ntoo nrog cinnamonCheese, lws suav zaub xam lav, qeCarrotsDawb cabbage zaub xam lav nrog qaub cream, txiv lws suav
Daim ntawv qhia txhua hnub, 2 lub lis piam
hnubNoj tshaisNoj sunoj hmoNoj su txom ncaujnoj hmo
Hnub naj npawb 8Ci tswb peppers nrog cheese thiab qej fillingKuaZaub xam lav "Green Boat", kefirKhijCucumber kua zaub puree, curdled mis nyuj
Hnub naj npawb 9Cabbage zaub xam lav, txiv apples, stuffed qeCov kua txiv lws suavgazpachoCheesecakes, tshuaj yej ntsuabZaub xam lav nrog zucchini, dos
Hnub naj npawb 10Ntsuab peas, scrambled qe, kua txiv lws suavNtsuab tshuaj yej, cheesecakesOkroshka los ntawm zaub ntsuab, radish, cucumbersTsev cheese, yogurtHerbal tshuaj yej, carrot casserole nrog cinnamon
Hnub naj npawb 11Freshness zaub xam lav, cheese, tshuaj yej ntsuabYogurt apple smoothieBoiled qe, carrot-taub kua txiv, cabbage zaub xam lavCi txiv applesZaub xam lav ntawm zaub ntsuab, radish, beets, qej
Hnub naj npawb 12Kua casserole, tshuaj ntsuab tshuaj yejYogurt nrog cinnamonStuffed qe Protasovski, dib thiab lws suav zaub xam lavCov kua txiv lws suavGreen Boat Salad
Hnub naj npawb 13Zaub xam lav ntawm carrots, Sweet peppers, lettuce, tshuaj ntsuab tshuaj yejCi txiv apples stuffed nrog tsev cheeseBoiled qe, beetrootKua txiv-carrot kua txivZaub xam lav ntawm tswb kua txob, dos, tshuaj ntsuab, txiv lws suav, hnav khaub ncaws nrog qaub cream, kefir
Hnub naj npawb 14Protasovski omelette, kua txiv lws suavKua mis nyeem qaubgazpachoCheesecakes, tshuaj yej ntsuabZaub xam lav "Freshness", kefir

Daim ntawv qhia rau kev tso cai noj thawj zaug

Txhawm rau faib cov ntawv qhia zaub mov ntawm thawj thiab thib ob lub lis piam, peb pom zoo kom xav txog cov npe nrov tshaj plaws "Protasov" tais diav.

Daim ntawv qhia rau lawv npaj

Beetroot

Cov khoom xyaw:

  • dib - 1 pcs;
  • kua txob liab - 1 pcs;
  • beets - 1 pcs;
  • cheese - 100 g;
  • Ginger paus - 20 g;
  • kefir - 50 ml;
  • Txiv lws suav - 40

Txoj cai ntawm kev npaj:

  1. Tev, chop zaub thiab cheese.
  2. Ginger grate.
  3. Sib tov cov khoom xyaw crushed rau hauv ib lub thawv.
  4. Dilute kefir nrog 100 milliliters dej txias, caij zaub.
  5. Ua ntej pab, txias lub tais rau 18 degrees, decorate nrog zaub.

Green Boat Salad

Cov khoom xyaw:

  • tsev cheese 5% - 200 g;
  • Bulgarian kua txob - 1;
  • cucumbers - 4 pcs;
  • dill;
  • ntsev;
  • kua txob;
  • qij.

Cov txheej txheem thev naus laus zis:

  1. Txiav lub cucumbers lengthwise rau hauv ob halves, txiav cov noob los ntawm nruab nrab. Grind lub resulting pulp.
  2. Chop tswb kua txob, dill.
  3. Tev lub qej, nyem tawm cov kua txiv.
  4. Shredded khoom sib tov nrog tsev cheese, ntsev.
  5. Muab cov dib tej nkoj nquam.
  6. Thaum ua hauj lwm, lub tais tuaj yeem dai kom zoo nkauj nrog "sailboat" tsim los ntawm ib daim nyias nyias ntawm cheese strung rau ntawm tus pas txhuam hniav.

Stuffed Protasovsky Qe

Cov khoom xyaw:

  • ua cheese - 20 g;
  • qe - 1 pieces;
  • qej - 1 hniav;
  • ntsev.

Txoj cai ntawm kev npaj:

  1. Boil, txias lub qe qaib, txiav nyob rau hauv ib nrab. Tshem lub yolk los ntawm lub resulting halves.
  2. Sib tov qej nrog qej squeezer.
  3. Npaj lub filling: muab melted cheese, yolk, qej, sib tov meej. Ntsev lub resulting sib tov.
  4. Muab cov ntim rau hauv ib nrab ntawm cov protein. Thaum ua hauj lwm, sprinkle nrog nyuaj cheese.

Zaub xam lav "freshness"

Cov khoom xyaw:

  • dos - 1 pieces;
  • Txiv lws suav - 2 pcs;
  • dib - 1 pcs;
  • yogurt tsis muaj rog tsis muaj fillers - 15 ml;
  • radish - 1 pcs.;
  • zaub ntsuab (dill, zaub txhwb qaib);
  • ntsev;
  • kua txob.

Creation sequence:

  1. Thinly chop zaub, quav hauv ib lub tais zaub xam lav, sib tov.
  2. Grind zaub ntsuab, ntsev, kua txob.
  3. Sib tov tag nrho cov khoom xyaw ntawm cov zaub xam lav, lub caij nrog tsis muaj rog unsweetened yogurt tsis muaj fillers. Yog tias xav tau, koj tuaj yeem ntxiv qe lossis cheese rau lub tais.

gazpacho

Cov khoom xyaw:

  • celery;
  • tswb kua txob;
  • cucumbers - 2 pcs;
  • kua txiv lws suav - 150 ml;
  • dos - 0,5 pcs;
  • qej - 1 hniav;
  • txiv qaub kua txiv - 15 ml.

Qeb ua haujlwm:

  1. Tev lub dos thiab qej.
  2. Ib tug dib, ib nrab ib tug kua txob txiav rau hauv 3 qhov chaw, qhov chaw nyob rau hauv ib tug blender. Ntxiv dos, qej, ncuav kua txiv lws suav, 50 milliliters dej huv, chop kom txog thaum tus.
  3. Txiav cov zaub ntxiv, ua ke nrog cov zaub mashed.
  4. Ntxiv gazpacho rau ntsev, kua txob, lub caij nrog txiv qaub kua txiv, garnish nrog celery thaum pab.

Omelet "Protasovsky"

Cov khoom xyaw:

  • hmoov nplej - 150 g;
  • qe - 1 pieces;
  • zaub ntsuab;
  • ntsev.

Lub hauv paus ntsiab lus ntawm kev npaj yog raws li nram no: tuav lub qe, ntxiv tag nrho cov khoom xyaw rau hauv huab cua sib tov, sib tov, ncuav rau hauv ib lub tais ci, muab tso rau hauv lub microwave rau peb feeb.

Apple Kefir Smoothie

Cov khoom xyaw:

  • cinnamon;
  • txiv qaub kua txiv - 15 ml;
  • txiv apples - 2 pcs;
  • yogurt - 200 ml.

Yuav kom tau txais ib tug fortified haus, koj yuav tsum sib tov cov khoom xyaw, tuav nyob rau hauv ib tug blender. Thaum ua hauj lwm, garnish nrog mint.

Qhov thib ob theem

Tom qab 14 hnub, Protasov cov zaub mov noj cov zaub mov tau hloov pauv hauv qab no: 300 grams nqaij lossis ntses ntxiv rau cov khoom lag luam lactic acid, zaub tsis muaj hmoov txhuv nplej siab. Nyob rau tib lub sij hawm, nyob rau hauv tus txheej txheem ntawm kev npaj tais diav, nws yuav tsum tau borne nyob rau hauv lub siab hais tias qhov hnyav no qhia nyob rau hauv raw daim ntawv.

Nqaij los yog ntses tej zaum yuav boiled, steamed los yog ci yam tsis muaj rog. Nws yog nruj me ntsis txwv tsis pub kib nws.

Qhov no yog vim lub fact tias thaum lub sij hawm ua noj ua haus, cov khoom absorbs tag nrho cov rog, ua high-calorie, ua rau tsub zuj zuj ntawm lub cev rog. Yog li ntawd, cov txheej txheem ntawm kev poob phaus nres.

Nrog rau kev qhia cov nqaij / ntses rau hauv cov khoom noj txhua hnub, nws yog ib qho tsim nyog yuav tsum tau txo qis cov khoom siv lactic acid noj ib feem peb. Nyob rau tib lub sijhawm, "txiv apples" (3 daim / hnub) thiab "qe" (1 daim / hnub) khaws lawv txoj haujlwm. Tsis tas li ntawd, nyob rau theem ob, koj tuaj yeem noj buckwheat, millet, oatmeal.

Txhawm rau npaj cov khaub ncaws thiab cov kua ntsw rau cov zaub xam lav, siv kua txiv qaub, zaub roj (sesame, linseed, txiv ntseej), cream - nyob rau hauv qhov txwv.

Cov ntawv qhia ntxaws ntxaws rau hnub, 3 lub lis piam

  • pluas tshais - Dietetic pizza, unsweetened tshuaj yej;
  • noj su - beetroot thiab zaub xam lav nrog txiv apples;
  • noj su - nqaij qaib ci hauv kefir;
  • yav tav su tshuaj yej - kua txiv apple nrog cinnamon;
  • noj hmo - ntses ncuav mog qab zib los yog buckwheat porridge, coleslaw.

4 lub lis piam ration

Tsis muaj cov khoom tshiab tau qhia hauv cov ntawv qhia zaub mov, koj yuav tsum ua raws li kev noj haus ntawm peb lub lis piam. Kev poob phaus hnyav tshwm sim thaum lub sijhawm no, vim tias lub cev twb tau siv cov khoom noj uas muaj calorie tsawg thiab pib ua kom lub cev muaj roj.

Cov ntawv qhia zaub mov 4 lub lis piam rau ib hnub:

  • pluas tshais - zaub xam lav nrog tuna, avocado;
  • noj su - ib tug txiv apples nrog tsev cheese;
  • noj su - tws nqaij qaib, beetroot zaub xam lav nrog qej;
  • yav tav su tshuaj yej - kua txiv lws suav, qe;
  • noj hmo - okroshka los ntawm zaub, tshuaj ntsuab.

5 Lub lis piam qhia

Pib txij hnub tim 29, cov txheej txheem ntawm kev poob phaus "mus" mus rau qhov kawg. Cov ntawv qhia zaub mov ntawm lub lim tiam dhau los ntawm theem thib ob muaj cov tais diav thiab cov khoom lag luam zoo. Nyob rau tib lub sijhawm, qhov kev xav ntawm kev tshaib kev nqhis tsis tshwm sim, saj nyiam hloov pauv, thiab lub teeb pom kev los ntawm poob kilograms tshwm.

Menu rau 5 hnub ntawm lub lim tiam:

  • noj tshais - tsev cheese casserole;
  • noj su - txiv apples thiab yogurt khoom qab zib nrog cinnamon;
  • noj su - ntses soufflé, sib tov ntawm cabbage, carrots, ib tug txiv apples;
  • tav su noj su - ci taub dag nrog cheese;
  • noj hmo - oatmeal, txiv apples.

Daim ntawv qhia rau cov zaub mov thib ob tau tso cai

Peb coj los rau koj mloog cov lus piav qhia ntxaws ntawm "protas" delicacies.

Pizza "Kev Noj Qab Haus Huv"

Cov khoom xyaw:

  • qe - 1 pieces;
  • tsev cheese 5% - 100 g;
  • Bulgarian kua txob - 1;
  • txiv lws suav - 1 pcs;
  • qej - 1 hniav;
  • kua mis nyeem qaub - 100 ml;
  • zaub;
  • dej qab zib;
  • ntsev.

Txoj cai ntawm kev npaj:

  1. Yeej lub qe, ntxiv ntsev, dej qab zib.
  2. Knead lub tsev cheese nrog 50 milliliters ntawm yogurt, qhia lub qe sib tov.
  3. Ncuav lub khob noom cookie "protein" mus rau ib daim ntawv ci, ci hauv qhov cub ntawm 180 degrees kom txog thaum kev sib tw.
  4. Txias lub hauv paus npaj.
  5. Ib nrab txiv lws suav, tswb kua txob txiav rau hauv rings.
  6. Npaj cov ntses: hla lub qej los ntawm qej xovxwm, sib tov nrog mustard, ntsev, 50 milliliters ntawm yogurt. Ua txiv lws suav puree los ntawm qhov thib ob ib nrab ntawm cov txiv lws suav. Ntxiv rau ntses. Lubricate lub ncuav mog qab zib nrog lub resulting hnav khaub ncaws, muab tws zaub on to top, sprinkle nrog tsev cheese, muab lub pizza nyob rau hauv lub microwave rau 5 feeb.
  7. Thaum pab, decorate nrog zaub.

Kefir qaib

Cov khoom xyaw:

  • kefir - 200 ml;
  • nqaij qaib mis - 300 g;
  • qej - 1 hniav;
  • txuj lom (basil, chili pepper, cloves, caraway noob, rosemary);
  • ntsev.

Technology ntawm kev npaj:

  1. Ntxuav, txiav nqaij qaib fillet rau hauv 3 qhov chaw, tuav tawm.
  2. Muab cov nqaij tso rau hauv ib lub thawv, lub caij nrog ntsev, txuj lom, ncuav kefir kom cov kua tag npog cov noog, marinate rau 2 teev.
  3. Preheat qhov cub kom 200 degrees.
  4. Muab lub fillet nyob rau hauv ib daim ntawv kub-resistant, ntxiv 50 milliliters ntawm marinade, noj 50 feeb.

Ntses Soufflé

Cov khoom xyaw:

  • nqaij qaib fillet - 300 g;
  • qe - 1 pieces;
  • mis nyuj - 50 ml;
  • ntsev;
  • txiv qaub kua txiv - 5 ml;
  • spices (qhuav dos, av coriander, thyme, kua txob kub).

Qib ntawm kev npaj:

  1. Txiav cov ntses rau hauv me me (2 cm x 2 cm), muab tso rau hauv pwm.
  2. Qe, ntsev, txuj lom, ntaus mis nyuj. Lub resulting sib tov ncuav ntses.
  3. Preheat qhov cub, muab cov souffle tso rau hauv qhov cub rau 25 feeb. Ci ntawm 180 degrees.
  4. Thaum ua hauj lwm, garnish nrog lettuce, txiv lws suav.

Nqaij ntses nyoo

Cov khoom xyaw:

  • peeled cws - 200 g;
  • Bulgarian kua txob liab - 1 pcs;
  • skim yogurt tsis muaj additives - 100 ml;
  • txiv lws suav - 1 pcs;
  • lettuce - 1 pcs;
  • nyuaj cheese - 30 g;
  • txiv qaub kua txiv - 5 ml;
  • ntsev.

Qeb ua haujlwm:

  1. Boil cw, teem kom txias.
  2. Txiav zaub, cheese, zaub ntsuab.
  3. Sib tov cov khoom xyaw, ntxiv ntsev, txuj lom, yogurt, kua txiv qaub.

Nqaij qaib Cutlets

Cov khoom xyaw:

  • qe - 1 pieces;
  • nqaij qaib mis - 300 g;
  • Qij - 2 cloves;
  • dos - 0,5 pcs;
  • ntsev;
  • txuj lom.

Technology ntawm kev npaj:

  1. Npaj cov nqaij minced: muab tag nrho cov khoom xyaw rau hauv ib lub tais blender, grind.
  2. Daim ntawv cutlets nrog lub resulting nqaij sib tov.
  3. Muab tso rau hauv ob lub boiler, ci 20 feeb.

Ci ntses nrog zaub

Cov khoom xyaw

  • nqaij qaib fillet - 300 g;
  • kefir - 150 ml;
  • zaub;
  • arugula;
  • zaub paj;
  • qhiav;
  • ntsev;

Txoj cai ntawm kev npaj:

  1. Tev lub Ginger, grind nyob rau hauv ib tug blender.
  2. Ntxuav zaub ntsuab, cauliflower, tom kawg, nyob rau hauv lem, muab faib mus rau hauv inflorescences.
  3. Ua noj marinade. Sib tov ntsev, mustard, tws Ginger.
  4. RUB cov ntses fillet nrog marinade, muab tso rau hauv ib lub tais, ntxiv arugula, cauliflower, ncuav kefir rau txhua yam.
  5. Muab tso rau hauv qhov cub rau 20 feeb, ua noj ntawm qhov kub ntawm 200 degrees.

Cov zaub mov uas muaj calorie tsawg saum toj no yuav pab ua kom muaj ntau yam zaub mov ntawm kev poob phaus thiab txo qis qhov yuav cuam tshuam.

Qhov thib peb theem yog "tawm"

Nws yog ib qho tseem ceeb kom rov qab mus rau cov zaub mov li niaj zaus maj mam thiab ua kom zoo. Yog tias, thaum kawg ntawm kev noj zaub mov, koj "pounce" ntawm cov khoom noj rog thiab qab zib, ces qhov hnyav yuav rov qab sai sai. Tsis tas li ntawd, kev pheej hmoo ntawm tus mob pancreatitis los yog mob ntawm lub plab mucosa nce. Koj tuaj yeem tshem tawm qhov yuav tshwm sim ntawm cov teeb meem no los ntawm kev ua raws li tsib lub lis piam qhov kev pab cuam uas ua kom qhov tseeb tawm ntawm "shuffle". Nws raug nquahu kom noj cov zaub mov uas tau hais tseg raws li lub hauv paus ntawm cov ntawv qhia txhua hnub.

Weekend Protasov noj

6 lub lim tiam

Hloov ib nrab ntawm fermented mis nyuj cov khoom noj nyob rau hauv lub yav dhau los 7 hnub nrog tsawg-rog analogues, qhia 15 milliliters ntawm zaub roj rau hauv kev noj haus. Kev noj cov rog txhua hnub yog 30-35 grams. Cov ntawv qhia zaub mov ntawm lub lim tiam thib rau yuav tsum tau ntxiv nrog txiv ntseej lossis txiv ntseej (txog 50 grams), txo qis cov roj noj. Koj tuaj yeem txiav txim siab cov ntsiab lus rog ntawm cov zaub mov thiab kos cov khoom noj khoom haus uas siv cov rooj tshwj xeeb hauv ntu "hais txog kev noj zaub mov" ntawm lub vev xaib raug cai ntawm Kim Protasov;

7 lub lim tiam

Hloov ob lub txiv apples ntsuab nrog lwm cov txiv hmab txiv ntoo: plums, unsweetened pears, txiv kab ntxwv. Nyob rau hauv qhov txwv - hnub, mangoes, bananas, persimmons. Ntxiv cov zaub mov ntawm lub lim tiam dhau los nrog 100 grams oatmeal;

8 lub lim tiam

Ntxiv cov khoom noj "yav dhau los" nrog txiv hmab txiv ntoo qhuav (prunes, qhuav apricots, figs) - 150 grams;

9 lub lim tiam

Ntxiv boiled zaub rau cov zaub mov: beets, carrots, qos yaj ywm, taub dag. Hloov ib nrab ntawm cov khoom noj siv mis nrog cov nqaij ntshiv (nqaij qaib, qaib ntxhw, luav nqaij, nqaij nyug) lossis ntses tsis muaj rog (pollock, hake, perch, cod);

10 lub lim tiam

Hauv 7 hnub dhau los ntawm kev tawm hauv kev noj zaub mov, ua kom txo qis cov khoom noj khoom haus, hloov lawv nrog cov tais diav uas muaj rog thiab carbohydrates. Hauv lub lim tiam thib kaum, koj tuaj yeem noj "lub teeb" broths.

Kev tshuaj xyuas ntawm cov neeg noj zaub mov (Natalya Kravtsova, Galina Aniseni, Kim Protasov) thiab cov neeg uas tau poob phaus qhia tau tias muaj txiaj ntsig zoo dua yog tias thaum kawg ntawm kev noj haus, tsis txhob noj mov, pasta, bakery thiab confectionery khoom rau ib hlis.

Cov kev ua yuam kev

Kim Protasov txoj kev noj haus yog ib txoj kev maj mam poob phaus, uas yuav pab kom poob 5-7 kilograms ntawm qhov hnyav tshaj nyob rau hauv 10 lub lis piam, thaum tswj lub nyem ntawm lub cev. Tsis tas li ntawd, kev noj zaub mov tshwj xeeb tso cai rau koj los ntxuav lub cev ntawm co toxins thiab normalize metabolism. Qhov no yog pov thawj los ntawm cov duab ua ntej thiab tom qab poob phaus ntawm cov neeg uas tau nthuav tawm nyob rau hauv lub official lub website ntawm tus kws noj zaub mov.

Yog tias, nrog kev ua tib zoo ua raws li tag nrho cov cai, cov txheej txheem tsis coj cov txiaj ntsig xav tau, nws tsim nyog xyuas qhov tseeb ntawm nws qhov kev siv.

Feem ntau yuam kev "raws li Protasov"

  1. Txiav koj cov khoom noj txhua hnub rau 300-400 calories. Qhov tsawg kawg nkaus ntawm cov zaub mov thaum thawj theem ua rau poob phaus txog li 6 kilograms. Txawm li cas los xij, tom qab tso tseg kev noj zaub mov, muaj kev rov qab los ntawm kev poob phaus. Qhov no yog pov thawj los ntawm kev tshuaj xyuas thiab cov txiaj ntsig ntawm cov neeg uas tau poob phaus thiab tus sau cov txheej txheem, Kim Protasov.
  2. Tsis kam noj tshais. Hla ib pluas tshais thaum sawv ntxov hauv 90% ntawm cov neeg mob ua rau overeating ntawm pluas su thiab pancreatic dysfunction.
  3. Cov zaub mov tsis suav. Cov ntsiab lus calorie ntawm cov khoom noj txhua hnub yog qhov tseem ceeb rau kev suav nrog rau cov khoom noj txom ncauj me me.
  4. Noj ntau dhau. Qhov no yog vim qhov tseeb tias cov khoom noj uas tsis muaj calorie tsawg, yog li ntawd, feem ntau muaj lub siab xav ua kom qhov feem ntawm cov zaub mov kom saturate lub cev.
  5. Tsis kam noj khoom txom ncauj. Yog tias koj tsis noj zaub mov txhua 4 teev, tom qab ntawd lub cev, mus rau "kev yoo mov", txo cov protein synthesis thiab ua rau cov metabolism hauv qeeb. Cov khoom lag luam muaj protein (cov txiv ntoo nyoos, tsev cheese, yogurt) yog qhov kev xaiv zoo tshaj plaws rau cov zaub mov ntxiv.
  6. Calorie suav "ntawm mus." Yog tias koj tsis txiav txim siab lub zog ntawm cov khoom noj txhua hnub ua ntej, qhov kev pheej hmoo ntawm kev noj zaub mov "ntau" ob npaug.
  7. Kev noj cheese ntau dhau. Ntsev khaws cov dej hauv cov ntaub so ntswg, ua rau o, vim tias qhov hnyav tsis poob.
  8. Tsis muaj kev tawm dag zog lub cev. Txhawm rau poob 1 kg ntawm qhov hnyav, koj yuav tsum tau hlawv 7500 calories ntau dua li tus neeg noj.
  9. Kev siv cov curds qab zib, glazed los yog ua tiav cheeses, khoom noj siv mis nrog lub neej ntev (10 -14 hnub). Nyob rau hauv muaj pes tsawg leeg ntawm cov khoom no muaj suab thaj, starches, unnatural additives uas pab kom poob ceeb thawj.
  10. Ua txhaum txoj cai haus cawv. Kev noj dej tsis txaus ua rau muaj kev poob qis hauv cov metabolism, thiab, vim li ntawd, kom tsis txhob poob phaus.
  11. Kev kho cua sov ntawm cov khoom noj. Kev noj haus ntawm Dr. Protasov suav nrog kev siv cov zaub nyoos. Muaj cov khoom ci, tshwj xeeb tshaj yog nyob rau thawj theem, nws pom zoo tsis tshua muaj - qhov siab tshaj plaws ntawm 1 zaug hauv 5 hnub.
  12. Noj cov khoom siv mis nyuj nkaus xwb. Kev tsis txaus ntawm cov carbohydrates nyuaj hauv kev noj zaub mov txhua hnub ua rau muaj kev poob qis hauv cov metabolism hauv rog thiab tsim cov ketone lub cev, uas ua rau qaug zog ntawm lub cev.

Ua raws li cov kev cai tseem ceeb ntawm kev noj zaub mov, kho qhov ua yuam kev - ib qho kev lees paub ntawm kev poob phaus sai thiab zoo.

FAQ

 

Tom qab pes tsawg hnub koj poob phaus ntawm "kev sib cav"?

Cov txiaj ntsig thawj zaug pom pom tom qab 14 hnub (tshem tawm 1 - 3 kilograms). Ua raws li cov hauv paus ntsiab lus ntawm kev noj haus thiab txoj hauv kev tawm ntawm nws lav qhov kev poob phaus hauv 10 lub lis piam mus txog 10 kilograms.

Puas yog nws tso cai noj cheese nrog cov ntsiab lus rog ntau dua 5%?

Tsis yog Kim Protasov los ntawm lo lus "cheese" txhais tau hais tias noj cov nplej los yog cov tsev cheese uas muaj roj tsawg 1 - 5%. Qhov kev daws teeb meem zoo tshaj plaws yog siv cov khoom "dense" fermented mis nyuj cov khoom npaj los ntawm nws tus kheej. Txhawm rau tsim 5% cheese hauv tsev, koj yuav xav tau cov khoom xyaw hauv qab no:

  • tag nrho cov mis nyuj - 250 ml;
  • tsev cheese 5% - 1 kg;
  • hiav txwv ntsev - 4 g;
  • qe nyoos - 1 pcs;
  • melted butter - 15 ml;
  • ci dej qab zib - 1,5 g.

Lub hauv paus ntsiab lus ntawm kev npaj yog raws li nram no:

  • ncuav tsev cheese nrog mis nyuj kub (50 - 60 degrees) thiab boil 10 feeb ntawm tsawg tshav kub;
  • pov tseg lub boiling loj ntawm ib tug sieve thiab cia sawv ntsug rau 15 feeb;
  • ntxiv roj, dej qab zib, ntsev, qe rau qhov sib tov thiab sib tov kom huv si;
  • boil lub resulting loj mus rau ib lub xeev ntawm "ductility" (nruam stirring);
  • muab cov sib tov sib xyaw rau hauv ib lub thawv thiab nias cia.

Nws raug nquahu kom noj cov tsev cheese hauv tsev me me tsawg kawg ib zaug txhua ob hnub.

Puas yog noj txiv apples yuav tsum tau noj?

Tsis yog, lawv yog ib qho khoom ntxiv los tswj qhov sib npaug ntawm carbohydrates hauv lub cev. Nws yog txwv tsis pub hloov ib lub txiv apple nrog lwm cov txiv hmab txiv ntoo.

Puas yog nws muaj peev xwm ua tau ib lub txiv tsawb ntawm Protasov noj?

Nws yog txwv tsis pub. Watermelon yog cov khoom noj uas muaj glycemic siab. Txij li thaum noj cov txiv hmab txiv ntoo ua rau muaj kev nce siab hauv cov ntshav qabzib thiab tso tawm ntau npaum li cas ntawm cov tshuaj insulin, tus sau ntawm cov khoom noj tau faib nws raws li qhov txwv tsis pub muaj.

Koj puas tuaj yeem ntxiv tshuaj ntsuab thiab txuj lom rau koj cov zaub mov?

Yog lawm. Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb kom ntseeg tau tias tsuas yog cov khoom xyaw ntuj muaj nyob rau hauv cov seasonings. Vanilla qab zib raug txwv.

Yuav tsum ntsev kom tshem tawm tag nrho ntawm kev noj haus?

Tsis yog. Cov ntsev tuaj yeem noj tsawg kawg nkaus - 5 grams ib liter ntawm kua.

Yuav ua li cas noj ib daim ncuav mog qab zib (kev puas tsuaj) yog dab tsi?

Kev noj ib feem me me ntawm "ceev carbohydrates" cuam tshuam qhov nyiaj tshuav ntawm insulin, uas yog "lub luag haujlwm" rau kev tso tawm ntawm cov ntaub so ntswg adipose. Yog li ntawd, qhov poob phaus rov qab los.

Puas muaj peev xwm rov hais dua cov chav kawm tam sim tom qab nws kawm tiav?

Tsis yog. Lub sijhawm ntev tshaj plaws ntawm peb-theem Protasov noj zaub mov yog 10 lub lis piam (5 - ua raws, 5 - tawm). Tom qab ntawd, lub cev xav tau kev so. Tsis quav ntsej qhov kev pom zoo no yog fraught nrog teeb meem nrog lub plab zom mov, rov qab los ntawm kev poob phaus thiab kev puas tsuaj tas li. Qhov zoo tshaj plaws ntawm kev kho mob yog 1 zaug hauv ib xyoos.

Cov cereals zoo li cas kom tshem tawm ntawm kev tawm ntawm kev noj haus?

Rye, mov, peas, semolina, taum, lentils, nplej, taum.

xaus

Kev noj zaub mov Protasov ib hnub yog qhov kev poob phaus me me uas tau tsim los kom muaj kev nyab xeeb tshem tawm qhov hnyav tshaj (txog 10 kilograms), thaum tswj cov leeg nqaij thiab ceev cov txheej txheem metabolic kom ntau li ntau tau. Muab qhov tseeb tias cov ntawv qhia zaub mov rau 5 lub lis piam muaj 60-70% zaub tshiab, nyob rau hauv cov txheej txheem ntawm kev ua raws li kev noj haus, lub cev yog saturated nrog cov khoom muaj txiaj ntsig, vitamins, microelements, tshem tawm cov cwj pwm tsis zoo, thiab instilling lub hauv paus. ntawm kev noj zaub mov kom raug.

Tus yuam sij rau kev ua tiav kev poob phaus raws li txoj kev ntawm Kim Protasov yog nyob rau hauv nruj ua raws li cov cai tseem ceeb ntawm tus kws noj zaub mov. Koj yuav tsum tau xyaum noj zaub mov tsis pub ntau tshaj ib zaug txhua rau lub hlis, thiab nyiam dua ib xyoos. Nyob rau tib lub sijhawm, tom qab tawm hauv qhov kev pab cuam zaub protein, koj yuav tsum txwv tsis pub noj cov rog, carbohydrates ceev - pasta, khoom qab zib, khoom noj khoom haus.

Txawm li cas los xij cov txiaj ntsig ntawm kev noj zaub mov, txawm tias qhov ua tau zoo tshaj plaws thiab ceev ceev, koj yuav tsum nkag siab meej: yog tias, tom qab tso tseg, koj rov qab mus rau qub kev noj haus, thiab tseem pib noj "khoom noj khib nyiab" dua, cov nyhuv ntawm cov khoom noj yog. sai li sai tau. Nws yog ib qho tseem ceeb kom nkag siab tias cov zaub mov tsis yog yeeb ncuab, thiab kev poob phaus yam tsis tau ua raws li kev noj haus nruj, txwv tsis pub tsuas yog ua tau, tab sis tsim nyog.

Sau ntawv cia Ncua