Taub dag noj cov zaub mov, 4 hnub, -3 kg

Poob ceeb thawj nce txog 3 kg hauv 4 hnub.

Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 360 Kcal.

Ib yam khoom qab uas tsis tsuas yog pab lub cev, tab sis kuj sib ntaus rog rog yog taub dag. Yog tias koj nyiam nws saj, thiab koj xav hloov koj lub cev, peb xav kom koj paub koj tus kheej nrog cov kev xaiv ntawm taub dag, uas yog tsim rau 4, 7, 12 hnub.

Pumpkin noj cov zaub mov

Pumpkin muaj qhov tshwj xeeb qis zog. 100 g ntawm cov zaub no tsuas muaj 25 kcal. Tsis xav tsis thoob, kev noj zaub mov tau tsim nyob rau hauv uas nws yog ib qho tseem ceeb. Cov dej hauv taub dag yog ntau dua 90%, thiab nws kuj muaj ntau cov khoom noj muaj fiber ntau uas txhim kho kev ua haujlwm ntawm lub cev lub plab zom mov. Nws kuj tseem ceeb heev uas cov noob taub dag yog cov nplua nuj nyob hauv cov roj noj qab haus huv, zaub protein thiab unsaturated fatty acids, uas yog qhov zoo heev rau kev pab hauv cov txheej txheem ntawm kev poob phaus.

Rau kev poob phaus, nws raug nquahu kom siv cov zaub nyoos, boiled, stewed. Tsis tas li ntawd, rau kev hloov pauv, nws tuaj yeem ua rau steamed, ci, ntxiv rau cov kua zaub, mashed thiab lwm yam. thiab lwm yam. Nws yog qhov zoo yog tias lub taub dag khov kho hauv koj cov zaub mov thaum kawg ntawm lub sijhawm noj mov.

Tam sim no cia peb saib ze dua ntawm cov kev xaiv taub dag. Peb hais kom pib peb hit parade nrog plaub-hnub txoj kev poob phaus nrog kev pab ntawm cov zaub no, thaum lub sij hawm uas 2-3 kilograms ntawm qhov hnyav dhau mus. Txoj kev no yog qhov zoo txhawm rau npaj sai sai rau qhov kev tshwm sim tseem ceeb los ntawm kev kho cov teeb meem me me hauv daim duab, lossis tshem tawm cov phaus ntxiv uas tau daig rau lub cev tom qab hnub so nrog ntau lub koob tsheej.

Cov kev cai noj zaub mov yog qhov yooj yim heev, thiab cov ntawv qhia zaub mov tsis nruj, yog li muaj chaw rau kev xav. Cov khoom tseem ceeb - taub dag - ua noj nyob rau hauv ntau txoj kev. Noj peb zaug ib hnub twg. Yog tias tshaib plab, cov khoom noj taub dag tau txais. Kev xaiv ntawm cov khoom seem yog koj li. Tab sis txhawm rau kom poob phaus kom ua tau zoo, kev tsis lees paub tag nrho cov khoom qab zib, dej cawv yog muab rau plaub hnub noj. Nws yog ib qho tsim nyog kom txo tau cov ntsev thiab cov txuj lom hauv cov tais diav.

Calorie ntsiab lus yuav tsum tau saib xyuas thiab tsis txhob noj ntau tshaj 1300-1500 calories ib hnub twg. Haus dej kom huv txhua hnub, tsis hais qhov twg cov taub dag koj xaiv. Kuj pom zoo rau kev siv yog txiv hmab txiv ntoo, zaub, txiv hmab txiv ntoo thiab zaub kua txiv thiab txiv hmab txiv ntoo haus tsis ntxiv qab zib thiab ntau yam tshuaj yej (tshwj xeeb yog tshuaj ntsuab).

Feem ntau, cov zaub mov no tsis nruj thiab nruj, yog li koj tuaj yeem nyob ntawm nws ntev, tab sis tsis pub ntau tshaj ob lub lis piam. Los ntawm txoj kev, raws li kev txheeb xyuas, lub sijhawm no koj tuaj yeem poob txog 8 kilograms, hloov pauv koj daim ntawv lub cev.

Yog koj txiav txim siab hu rau txhua lub limtiam taub dag txoj kev, koj yuav tsum tau noj tshais thiab noj hmo nrog porridge los ntawm cov zaub no nrog ntxiv ntawm cereals. Cov zaub mov yog npaj raws li nram no: 200 g ntawm taub dag pulp / 50 g ntawm mov (xim av los yog xim av) los yog millet. Cereals tuaj yeem hloov pauv. Qhov tshwm sim yog 2 servings. Koj noj ib pluas tshais, thiab ib qho noj hmo. Noj hmo, raws li cov cai ntawm kev noj haus txhua lub lim tiam, pom zoo nrog kev pab ntawm taub dag puree. Nyob rau lub sijhawm nruab nrab ntawm pluas su thiab noj hmo, yog tias koj tshaib plab, koj tuaj yeem noj khoom txom ncauj ntxiv rau ntawm cov qos yaj ywm mashed (tab sis me me) lossis qee cov txiv hmab txiv ntoo tsis qab zib (txiv apples yog qhov kev xaiv zoo). Yog tias koj tsis muaj khoom noj txom ncauj, zoo heev. Tag nrho cov khoom tam sim no raug txwv. Nws tsis pom zoo kom noj 3-4 teev tom ntej ua ntej ib hmo so.

Raws li koj tuaj yeem pom, cov ntawv qhia zaub mov ntawm cov zaub mov no nruj dua thiab sib xws hauv kev sib piv nrog cov ntawv dhau los. Raws li cov dej qab zib, ntxiv rau dej, koj tuaj yeem haus tshuaj yej thiab kas fes tsis muaj qab zib. Sim zam kom tsis txhob qab zib thiab.

Cov kev xaiv tom ntej, uas peb xav kom koj paub txog, yog cov taub dag noj rau 12 hnub… Nws muaj peb lub voj voog zoo ib yam ntawm 4 hnub. Ntawd yog, xaus thawj lub voj voog, rov ua dua ob zaug. Yog tias koj xav tau pov tseg me ntsis, koj tuaj yeem txwv koj tus kheej mus rau ib lossis ob lub voj voog. Yog tias koj tau ua tiav qhov kev xav tau ua ntej hnub tas sij hawm ntawm kev noj haus-lub sij hawm, cia li nres.

Tus nqi ntawm cov khoom noj yog tsis nruj nruj raws li tus qauv. Koj yuav tsum noj ua ntej qhov pib ntawm satiety. Koj yuav tsum tsis txhob tshaib plab, tab sis kuj sim tsis txhob overeat, txwv tsis pub koj yuav tsis ua tiav qhov xav tau ntawm lub cev hloov pauv. Nws raug nquahu kom noj peb zaug hauv ib hnub, npaj peb cov zaub mov tseem ceeb. Cov khoom noj txom ncauj tam sim no tsis xav tau. Los ntawm cov kua, tshwj tsis yog dej, nws tso cai rau haus cov tshuaj yej ntsuab unsweetened, tab sis nyob rau hauv ib qho nyiaj tsis pub tshaj plaub khob txhua hnub. Koj yuav tsum tsis txhob tso tseg ntsev ntawm cov zaub mov no, tab sis nws yog qhov tsim nyog kom txo nws cov nyiaj hauv cov zaub mov thiab tsis yog cov zaub mov oversalt. Raws li txoj cai, ntawm kev noj zaub mov zoo li no, nws tuaj yeem poob txog 6 kg. Txhua lub sij hawm koj yuav tsum tau noj taub dag-raws li cov tais diav, uas tuaj yeem pom hauv kev nthuav dav hauv cov ntawv qhia zaub mov ntawm cov txheej txheem no.

Taub dag kev ua zaub mov noj

Kev Noj Qab Haus Huv Zoo ntawm Pumpkin Four-Hnub Diet

hnub 1

Noj tshais: zaub xam lav ntawm nyoos los yog boiled taub dag, uas koj muaj peev xwm ntxiv carrots thiab txiv qaub kua txiv; ib khob ntawm tej tshuaj yej.

Noj su: taub dag kua zaub thiab ib daim ntawm dub los yog rye qhob cij; ib khob tshuaj yej.

Noj hmo: pieces ntawm taub dag, stewed los yog ci.

hnub 2

Noj tshais: zaub xam lav ntawm taub dag thiab grated txiv apples, uas tuaj yeem seasoned nrog ntuj yogurt thiab freshly squeezed txiv qaub kua txiv; ib khob tshuaj yej.

Noj su: kua zaub muaj roj tsawg los ntawm taub dag thiab lwm yam zaub (qos yaj ywm tsis xav tau); ob peb me me pies nrog taub dag; ib khob ntawm compote.

Noj hmo: ob peb lub txiv apples ci nrog cov tsev cheese thiab prunes tsawg.

hnub 3

Noj tshais: taub dag porridge, boiled nyob rau hauv dej los yog mis nyuj muaj roj tsawg; taub dag thiab pineapple nyias.

Noj su: ib lub tais ntawm taub dag kua zaub nrog ob peb lean meatballs; rye qhob cij; nyiam tshuaj yej.

Noj hmo: taub dag-pineapple nyias (nws pom zoo kom lub caij nrog ntuj yogurt los yog kefir); qee cov tsev cheese tsis muaj rog lossis tsis muaj rog tsis muaj tshuaj ntxiv.

hnub 4

Noj tshais: ib feem ntawm khoob taub dag porridge thiab zaub xam lav los ntawm peb cov zaub mov noj nrog grated carrots.

Noj su: zaub zaub tsis muaj rog; stewed los yog ci tswb peppers (los yog lwm yam zaub uas tsis yog starchy); ib khob txiv hmab txiv ntoo los yog zaub txiv hmab txiv ntoo haus.

Noj hmo: zaub stew ua los ntawm taub dag, carrots, nceb, zucchini thiab ntau yam zaub.

Xya-Hnub Pumpkin Noj

Peb ua noj porridge raws li daim ntawv qhia saum toj no.

Noj tshais: taub dag los yog taub dag-millet porridge.

Noj su: 200 g taub dag puree.

Noj su: ib lub txiv apple tshiab los yog txog 100 g ntawm taub dag puree.

Noj hmo: taub dag los yog taub dag-millet porridge.

Kev noj zaub mov ntawm taub dag XNUMX-hnub noj zaub mov

hnub 1

Noj tshais: zaub xam lav ntawm taub dag thiab almonds / taub dag noob los yog ib lub taub dag ntawm taub dag thiab xim av nplej siav hauv cov mis nyuj muaj roj tsawg lossis dej.

Noj su: taub dag puree kua zaub.

Noj hmo: taub dag, stewed nrog cinnamon thiab lwm yam txuj lom uas koj nyiam.

hnub 2

Noj tshais: taub dag thiab almond zaub xam lav.

Noj su: zaub kua zaub (tsis txhob hnov ​​​​qab suav nrog taub dag hauv nws); cutlets ua nrog taub dag, oatmeal thiab qe dawb.

Noj hmo: txiv apples, tshiab los yog ci (tuaj yeem ua ke).

hnub 3

Noj tshais: taub dag thiab mov xim av porridge, boiled nyob rau hauv dej los yog mis nyuj muaj roj tsawg.

Noj su: zaub kua zaub nrog ib tug me me ntawm lean qaib ntxhw.

Noj hmo: taub dag thiab pineapple nyias.

hnub 4

Noj tshais: taub dag zaub xam lav nrog almonds thiab / los yog taub dag noob.

Noj su: neeg tsis noj nqaij borscht los yog zaub kua zaub; grilled zaub tsis starchy.

Noj hmo: taub dag thiab lwm yam zaub stew (excl. Qos yaj ywm).

Contraindications rau kev noj haus ntawm taub dag

  • Txawm hais tias taub dag yog qhov zoo rau kev noj qab haus huv, nws tsis pom zoo kom haus nws ntau rau cov neeg uas paub txog cov kab mob pancreas lossis kab mob hauv plab. Qhov kev txwv no yog vim qhov tseeb tias taub dag muaj ntau cov khoom noj fiber ntau, uas ua rau nws nyuaj rau zom rau cov neeg uas muaj cov mob no thiab yog li ntawd tuaj yeem ua rau lawv qhov mob hnyav dua.
  • Tsis tas li ntawd, kev poob phaus nrog taub dag tsis pom zoo rau tib neeg, kev tshaj lij, thiab tsuas yog koom nrog kev ua kis las.
  • Nyob rau hauv cov khoom hnyav, cov zaub mov no tuaj yeem ua rau qeeb hauv lub cev cov txheej txheem metabolic thiab tsis rog, tab sis cov leeg nqaij.

Cov txiaj ntsig ntawm kev noj zaub mov taub dag

  1. Ib qho txiaj ntsig ntawm kev noj zaub mov taub dag yog tias noj cov zaub no txaus siab heev. Yog li, raws li txoj cai, kev tshaib kev nqhis tsis yog ib tug khub ntawm cov neeg poob phaus siv txoj kev no.
  2. Thiab ntawm chav kawm, cia peb nyob ntawm cov khoom muaj txiaj ntsig ntawm taub dag, uas muaj ntau heev. Yog tsis muaj exaggeration, nws muaj peev xwm sib cav hais tias taub dag yog cov ntaub ntawv tuav ntawm lwm yam zaub nyob rau hauv cov nqe lus ntawm cov ntsiab lus ntawm cov khoom uas muaj txiaj ntsig zoo rau tib neeg lub cev.
  3. Vitamin A, pom nyob rau hauv ntau qhov ntau hauv taub dag, muaj txiaj ntsig zoo rau kev pom. Yog li ntawd, ophthalmologists qhia, yog tias muaj teeb meem ntawm hom no tshwm sim, tam sim ntawd suav nrog hauv cov zaub mov ntxiv taub dag thiab kua txiv los ntawm nws.
  4. Vitamin B muaj txiaj ntsig zoo rau lub paj hlwb, pab tiv thaiv kev ntxhov siab thiab kev nyuaj siab.
  5. Cov fiber muaj nyob rau hauv cov zaub no muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plab, tiv thaiv, tshwj xeeb, cem quav.
  6. Vitamin C zoo kawg nkaus txhim kho kev tiv thaiv kab mob thiab normalizes ntshav cholesterol, nullifying ntau yam teeb meem uas yuav tshwm sim vim deviations los ntawm tus qauv ntawm qhov tseem ceeb qhia.
  7. Muaj ib qho chaw nyob rau hauv muaj pes tsawg leeg ntawm cov zaub mov noj thiab vitamin E, uas ua raws li ib feem los tiv thaiv kev laus ntxov ntxov ntawm lub cev.
  8. Nws yog ib qho tsim nyog yuav tsum tau them sai sai rau kev nplua nuj ntawm cov hlau hauv taub dag, uas ua rau cov zaub tshwj xeeb tshaj yog pab rau ntshav qab zib.
  9. Pumpkin koom nrog kev tiv thaiv thiab tswj ntau yam kab mob ntawm cov hlab plawv.
  10. Kev taw qhia ntawm taub dag rau hauv kev noj zaub mov thiab ntawm qhov xwm txheej ntawm daim tawv nqaij thiab plaub hau yog pom zoo, cov hniav thiab cov rau tes tau pom muaj zog ntxiv.

Disadvantages ntawm taub dag noj mov

  • Cov txheej txheem no tsis haum rau cov neeg uas tsis nyiam taub dag. Txhawm rau noj nws hauv qhov ntau, koj yuav tsum tau ua tus kiv cua ntawm cov zaub no.
  • Ntev ntev taub dag mono-kev noj haus tuaj yeem ua rau tsis muaj cov vitamins thiab tshuaj muaj nyob hauv lwm cov khoom noj uas tam sim no txwv.
  • Nws yuav tsum raug sau tseg tias tsis yog txhua lub caij ntawm lub xyoo koj tuaj yeem poob phaus nrog taub dag. Thiab nyob rau hauv lub nroog nws tsis yog li ntawd yooj yim kom tau ib tug high-zoo zaub.

Rov ua cov taub dag noj

Zaum ntawm taub dag noj rau 12 hnub lossis ntau dua yog tsis pom zoo ntau dua ib zaug txhua 2 lub hlis. Yog tias peb tab tom tham txog cov txheej txheem luv luv, nws raug nquahu kom tos lub sijhawm ncua tsawg kawg ib hlis. Tseeb tiag, txawm tias qhov txiaj ntsig ntawm taub dag, kev noj zaub mov thaum poob phaus hauv txoj kev no tseem txwv tsis pub.

Sau ntawv cia Ncua