Kev noj haus protein, 10 hnub, -8 kg

Poob ceeb thawj nce txog 8 kg hauv 10 hnub.

Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 780 Kcal.

Xav kom poob phaus tsis xav tshaib plab? Kev noj zaub mov muaj protein zoo rau koj. Cov txheej txheem qub no rau kev hloov pauv ntawm daim duab raug suav tias yog ib qho zoo tshaj plaws. Nws tau pab tib neeg poob phaus ntau xyoo.

Cov hauv paus ntsiab lus ntawm kev noj zaub mov muaj protein suav nrog kev tshem tawm cov khoom carbohydrate los ntawm kev noj zaub mov thiab qhov tseem ceeb ntawm cov khoom noj muaj protein ntau. Qhov no ua rau lub cev pib nquag tshem tawm cov roj khaws cia hauv nws.

Yuav tsum muaj protein ntau thiab zaub mov noj

Nco ntsoov ua tib zoo mloog cov cai hauv qab no. Koj yuav tsum noj 5 zaug hauv ib hnub hauv qhov me me, tsis tas ua ntej mus pw. Nws raug nquahu kom npaj noj hmo tsis pub dhau 19-20 teev. Nyob rau tib lub sijhawm, nws yog qhov tseem ceeb tshaj plaws rau kev poob phaus thiab kev noj qab haus huv los muab kev nyiam rau kev siv cov khoom nyoos, boiled los yog ci. Qhov tseem ceeb tshaj plaws yog tsis ntxiv roj thaum ua zaub mov.

Nws raug nquahu kom haus tsawg kawg 2 litres dej huv txhua hnub. Thiab qhov no yuav tsum tsis txhob ua thaum noj mov, tab sis 15-20 feeb ua ntej noj mov lossis tom qab tsawg kawg tib lub sijhawm tom qab. Tsis tas li ntawd, thaum noj cov protein, nws raug nquahu kom siv cov vitamins ntau thiab tsis txhob hnov ​​​​qab txog kev cob qhia kev ua kis las.

Kev noj haus yuav tsum yog raws li cov khoom hauv qab no:

- nqaij ntawm txhua yam;

- lard (hauv me me);

- ib tug ntses;

- nqaij qaib qe (tsis pub ntau tshaj 2 pcs. Tsis pub dhau 3 hnub);

- nceb tshiab los yog ntsev (tsuas yog tsis pickled);

- zaub (nws pom zoo kom tsom mus rau zaub qhwv, dib, tswb kua txob, txiv lws suav, radishes, radishes, celery);

- zaub ntsuab ntau yam;

- txiv qaub;

- txiv roj roj, txuj lom.

Ntawm cov dej qab zib, ntxiv rau dej, nws raug tso cai haus tshuaj yej thiab kas fes, tsuas yog tsis ntxiv qab zib. Nws kuj yog qhov zoo dua los tsis kam hloov cov piam thaj.

Yog tias koj xav kom poob phaus kom ua tau zoo, koj yuav tsum tso tseg cov khoom hauv qab no:

- qab zib;

- khoom qab zib;

- zib ntab;

- cov khoom siv hmoov nplej;

- mis nyuj thiab fermented mis nyuj khoom;

- sausages thiab lwm yam khoom sausages;

- lub siab ntawm noog thiab tsiaj txhu;

- cov khoom hauv kaus poom thiab pickled;

- pab;

- zaub xws li beets, carrots, qos yaj ywm, pob kws, sauerkraut thiab seaweed;

- txiv ntseej, txiv ntseej;

- cws, squid, crab sticks;

- carbonated thiab cawv, txiv hmab txiv ntoo thiab zaub ntim kua txiv hmab txiv ntoo, uas ntxiv qab zib.

Tag nrho cov khoom noj tuaj yeem noj tau, tab sis me me. Qhov tseem ceeb, ntawm chav kawm, yuav tsum yog ntawm cov zaub mov pom zoo. Tom qab ntawd, kom paub meej, qhov tshwm sim ntawm kev poob phaus yuav sai sai no.

Rau 10 hnub tom qab noj cov protein, koj tuaj yeem poob txog 8 kg. Yog tias koj xav tau qis dua, tsuas yog ua raws li cov txheej txheem kom txog thaum koj mus txog qhov xav tau ntawm lub cev.

Khoom noj muaj protein ntau

Ua piv txwv noj cov protein noj rau 3 hnub

hnub 1

Noj tshais: steamed nqaij qaib cutlet; qe qe.

Noj tshais thib ob: tshiab dib thiab zaub xam lav, seasoned nrog txiv roj roj thiab freshly squeezed txiv qaub kua txiv.

Noj su: grilled ntses fillet; zaub xam lav ntawm dawb cabbage, txiv lws suav thiab cucumbers.

Noj su: ib daim ntawm boiled nqaij nyuj; cauliflower qhwv hauv qe batter.

Noj hmo: ib lub tais ntawm nqaij nyuj broth nrog zaub xam lav ntawm cov zaub tau tso cai (koj tuaj yeem ntxiv champignons lossis lwm hom nceb rau nws).

hnub 2

Noj tshais: ci nqaij qaib tsis muaj nqaij qaib fillet nrog spinach.

Noj tshais thib ob: taub dag puree kua zaub.

Noj su: nqaij npuas fillet stewed nyob rau hauv lub tuam txhab ntawm nceb; zaub xam lav ntawm cucumbers thiab radishes, seasoned nrog ob peb tee ntawm txiv roj roj.

Noj su: asparagus nrog arugula zaub xam lav.

Noj hmo: steam los yog ci ntses; sib tov lettuce nplooj, ntau yam tshuaj ntsuab thiab tshuaj ntsuab sprinkled nrog txiv qaub kua txiv.

hnub 3

Noj tshais: boil nqaij qaib tsis muaj nqaij; chop lub cucumbers nrog Suav cabbage thiab caij nrog zaub roj.

Noj tshais thib ob: lamb nqaij nrog parsley, dill thiab lwm yam tshuaj ntsuab.

Noj su: cream spinach kua zaub; ntses steamed cutlet.

Noj su thaum tav su: kib nqaij qaib hauv lub lauj kaub qhuav nrog zucchini.

Noj hmo: nqaij nyug ci hauv ntawv ci; steam zaub.

Protein noj contraindications

  • Koj yuav tsum tsis txhob ua raws li kev noj zaub mov protein rau cov poj niam cev xeeb tub, thaum lub sijhawm pub niam mis, menyuam yaus thiab cov tub ntxhais hluas.
  • Cov khoom noj zoo li no tsis qhia rau ntshav qab zib mellitus, kab mob ntawm daim siab, ob lub raum, plab hnyuv, lwm yam kab mob loj, lossis tsuas yog thaum tsis muaj zog thiab tsis xis nyob.

Cov txiaj ntsig ntawm Protein Diet

  • Qhov txiaj ntsig tseem ceeb ntawm kev noj zaub mov muaj protein ntau yog qhov poob phaus tsis muaj kev tshaib plab.
  • Koj tuaj yeem noj hearty, cua (yog tias koj yog tus kiv cua ntawm cov khoom lag luam protein), tsis txhob txwv koj tus kheej thiab tib lub sijhawm poob phaus.
  • Tsis tas li ntawd, raws li txoj cai, kev noj zaub mov muaj protein pab txhim kho cov metabolism, uas ua rau kom muaj txiaj ntsig ntawm kev txuag cov txiaj ntsig tau txais tom qab ua raws li nws.

Disadvantages ntawm kev noj cov protein

  1. Yog tias koj ua raws li cov kev cai ntawm txoj kev protein, lub cev yuav muaj qhov tsis muaj cov khoom tseem ceeb, uas feem ntau yog rub los ntawm cov khoom noj uas txwv tsis pub thaum noj zaub mov. Kev qaug zog, malaise, tsis ua haujlwm, fragility ntawm tus ntsia thawv phaj thiab cov tawv nqaij qhuav tuaj yeem tshwm sim.
  2. Tsis tas li ntawd, kev noj zaub mov muaj protein ntau tuaj yeem ua rau muaj kev nce ntxiv ntawm lub raum, vim tias tag nrho cov kua dej ntau dhau uas lub cev xav hais tias yuav tsum tau tawm los ntawm lawv thaum lub sijhawm txheej txheem no.
  3. Tsis tas li ntawd, cov khoom noj khoom haus zoo li no yuav pab tshem tawm calcium los ntawm lub cev thiab tsim teeb meem cuam tshuam nrog qhov tsis muaj cov tshuaj no.

Rov ua dua cov khoom noj protein

Nws tsis pom zoo kom siv cov khoom noj protein ntau dhau. Yog tias koj xav kom poob phaus ntxiv, thaum tsis muaj teeb meem kev noj qab haus huv, koj tuaj yeem rov ua nws dua, nrog kev ncua tsawg kawg ib hlis.

Sau ntawv cia Ncua