Kua zaub ntsuab, 7 hnub, -5 kg

Poob ceeb thawj nce txog 5 kg hauv 7 hnub.

Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 900 Kcal.

Soy thiab cov khoom raws li nws, muaj ib tug loj npaum li cas ntawm cov khoom tseem ceeb, pab txhim kho kev noj qab haus huv thiab kev noj qab haus huv, txhawb kev poob phaus, tsuas yog ib tug godsend rau tib neeg lub cev.

Soy yog ib tsob nroj herbaceous txhua xyoo uas sawv cev rau tsev neeg legume. Nws hlob nyob rau yav qab teb Europe, Asia, North thiab South America, Australia, cov Islands tuaj ntawm Indian thiab Pacific Oceans. Lub hauv paus chiv keeb ntawm soybeans hnub rov qab mus rau peb txhiab xyoo BC. Ntau yam khoom yog tsim los ntawm cov kua mis: nqaij, mis nyuj, cheese (tseem hu ua tofu), ntses, thiab lwm yam. Cov kua txiv hmab txiv ntoo yog raws li cov khoom noj no.

Soy kev xav tau kev noj haus

nrov xya-hnub kua tee cov txheej txheem poob… Ntxiv rau qhov ua kua qaub, lub lim tiam no tau tso cai rau kev noj:

- zaub (carrots, dib, txiv lws suav, beets, zaub qhwv, tswb kua txob, qos yaj ywm);

- txiv hmab txiv ntoo (txiv apples, txiv kab ntxwv, kiwi, plums) thiab kua txiv tshiab los ntawm lawv;

- cov txiv hmab txiv ntoo qhuav (prunes, apricots qhuav, txiv apples qhuav);

- legumes (taum ntsuab, taum pauv);

- cereals (buckwheat, oatmeal, granola tsis muaj suab thaj);

- Cov nqaij ntshiv;

-ntses ntawm hom tsiaj muaj roj tsawg (xaiv zoo yog pollock, pike, cod fillets).

Koj tuaj yeem noj ob daim rye los yog qhob cij dub ib hnub. Yog tias nws nyuaj rau muab cov khoom qab zib, tawm me ntsis zib ntab rau ntawm cov ntawv qhia zaub mov. Muaj tseeb 1-2 teaspoons ntawm tej yam ntuj tso delicacies ib hnub twg yuav tsis ua mob rau koj poob phaus, tab sis lawv yuav txhawb koj lub siab dawb paug. Tsis kam lees cov khoom seem (tshwj xeeb tshaj yog cov khoom noj ceev, khoom qab zib, muffins, khoom noj kib, cawv thiab qab zib hauv txhua daim ntawv) thaum noj mov.

Txhua pluas noj yuav tsum ua kom tsis txhob muaj muaj rog ntxiv. Cov zaub nyoos tuaj yeem cog nrog cov roj txiv roj me me los ntawm lub sijhawm. Nws raug nquahu kom tsis txhob ntsev thaum ua raws li kev hloov pauv ntawm kua zaub mov. Kua qaub yuav hloov txig rau nws. Kev pab rau qhov ntau thiab tsawg tsis tau teev tseg. Tab sis, yog tias koj xav kom qhov tshwm sim pom tau, lawv yuav tsum tau txwv thiab sim tsis txhob noj ntau dua 250 g nyob rau ib zaug. Nws raug nquahu kom noj yam tsawg kawg plaub zaug hauv ib hnub (ntau zaus) ntawm kev ncua sijhawm. Tsis txhob haus ib yam dab tsi tsawg kawg 3-4 teev ua ntej hmo ntuj so. Txog rau kev haus, cov dej ntsuab tsis muaj qab hau yuav haus tau ntxiv dej. Raws li txoj cai, hauv ib lub lim tiam ntawm kev noj nqaij soy, ntawm 3 txog 6 phaus ntxiv dim ntawm lub cev.

Muaj ib txoj kev xaiv tseem zoo tshaj rau cov kua txiv poob phaus - kev noj haus zoo li kua paum… Raws li nws cov cai, koj tuaj yeem noj yuav luag txhua cov zaub mov zoo li yav dhau los. Tab sis hloov cov nqaij ib txwm, tsev cheese thiab tshij nrog cov kua ntxhw sib txig sib xyaw. Piv txwv li, yog tias koj xav noj nqaij, siv kua goulash, hloov ntawm cheese thiab tsev cheese ntawm keeb kwm tsiaj, ntxiv tofu rau kev noj zaub mov, thiab haus kua taum pauv tsis txhob haus cov mis. Txuas ntxiv rau nws haus thiab tais diav, yog tias xav tau.

Them nyiaj rau feem pua ​​ntawm cov rog hauv cov zaub mov. Txawm tias cov kua zaub ntsuab (xws li mayonnaise lossis khoom qab zib) tuaj yeem muaj cov calories ntau. Sim ua kom cov kua zaub thiab dej haus feem ntau tsis ntau tshaj 1% roj. Txo kom ntau li ntau tau hauv koj cov zaub mov yog qhov muaj qab zib, kib, zaub mov muaj roj, muffins thiab cov khoom noj ceev. Koj yim noj cov khoom noj zoo, cov txiaj ntsig tseem ceeb koj tuaj yeem ua tiav. Ua kom haum rau kev noj haus zoo li no, yog tias koj xav tias zoo, thiab qhov hnyav dua ploj mus raws li qhov koj xav tau, tuaj yeem nce mus txog ib hlis. Tom qab tag nrho, tsis muaj qhov txiav qis hauv kev noj haus, thiab yog tias koj mus cuag nws ntse, lub cev yuav tsis zoo li muaj kev ntxhov siab. Tom qab lub sijhawm tau teev tseg, nws tseem pom zoo kom nkag mus tsawg kawg ntawm qee qhov khoom noj ntawm cov tsiaj keeb kwm mus rau hauv cov ntawv qhia kom tsis txhob muaj teeb meem ntawm cov khoom hauv nruab nrog cev.

Rau cov neeg uas xav kom poob phaus ntxiv kom sai li sai tau, tau tsim kho taum pauv noj... Rau 5 hnub ntawm cov txheej txheem zoo li no (nws tsis pom zoo kom ua raws nws ntev dua), raws li txoj cai, nws yuav siv tsawg kawg 2 kg. Nws yuav tsum raug sau tseg tias qhov no version ntawm kev hloov pauv ntawm daim duab yog nruj heev. Tsuas yog 500 g ntawm cov taum pauv raug tso cai txhua hnub, uas tsis tuaj yeem yog ntsev, thiab nws yog qhov tsis tsim nyog tsis ntxiv cov txuj lom rau lawv. Peb raug nquahu kom faib cov nyiaj uas tau tso cai ntawd ua 5 ntu sib npaug thiab noj thaum muaj kev sib npaug sib luag.

Ib ob peb kilo (albeit twb tau nyob rau hauv 8 hnub) tuaj yeem nqa tau kua zaub ntses… Koj tuaj yeem noj nws cov txhuv (nyiam dua xim av lossis xim av), cov ntses rog thiab cov nqaij ntshiv (npaj rau lwm txoj kev tsuas yog tsis txhob kib), tseem muaj cov mov ci lossis ncuav ci, taum pauv, tsis muaj ntxhiab zaub, kua mis thiab kua ntses. Tab sis tsis txhob haus ntau tshaj ob diav dej qab zib rau ib hnub. Lub ntuj seasoning yuav ntxiv qhov tsw qab rau cov tais diav ib txwm. Nws raug nquahu kom noj 5 zaug nyob rau ib hnub hauv seem me.

Ntawm chav kawm, txhua yam kev xaiv ntawm soy noj yuav tsum ua kom tiav smoothly. Yog tias koj tsis ntxiv cov khoom noj uas muaj calorie ntau ntau thiab cov rog rog rau kev noj haus, cov txiaj ntsig yuav tau txais kev cawmdim rau lub sijhawm ntev. Tsis txhob hnov ​​​​qab txog cov khoom soy tom qab koj txiav koj cov khoom noj. Muaj tseeb thaum nws koj yuav paub cov zaub mov qab thiab noj qab nyob zoo, siv cov kev paub dhau los hauv lub neej tom ntej.

Qaub nqaij daim ntawv qhia zaub mov

Kev Noj Kev Haus Piv Txog Xya Hnub Soy Noj Mov

Hnub Monday Thursday

Pluas tshais: 2 lub ncuav ntawm cov qhob cij rye (zoo dua kom qhuav) thiab ib khob mis kua mis.

Noj su: 2 tbsp. l. mashed qos yaj ywm (koj tuaj yeem ntxiv me ntsis kua mis rau nws); ci kua txiv nrog zib ntab.

Tav su: 5-6 pcs. muaj hnub nyoog.

Noj hmo: steamed ntses fillet; ib daim ntawm taum paj thiab ib khob kua txiv kua txiv.

Hnub Tuesday Friday

Pluas tshais: ib feem ntawm cov oatmeal siav hauv taum mis; lub qhaub cij tau ua los ntawm cov hlais cov ncuav txhuv los yog whole grain bread thiab tofu.

Noj su: hau taum; ib khob mis nyuj.

Tav su txom ncauj: zaub ntug hauv av thiab kua pure.

Noj hmo: 2 tbsp. l. taum pauv; zaub xam lav ntawm dawb cabbage, grated kua thiab carrots tshiab; ib khob kua txiv hmab txiv ntoo.

Hnub Wednesday Hnub Saturday

Noj tshais: mov rye nrog taum paj thiab ib khob mis taum.

Noj su: zaub xam lav ntawm tofu thiab grated carrots (koj tuaj yeem ua rau nws nrog me ntsis qis-qaub qaub cream lossis ntuj yogurt); ib daim ntawm ci los yog steamed nqaij nyuj.

Tav su txom ncauj: ob peb prunes thiab haus ib khob kua mis.

Noj hmo: hau tswb kua txob sib xyaw nrog txhoov nqaij nyoos thiab nqaij taum ntsuab; ib khob ntawm txhua cov kua txiv.

Sunday

Pluas tshais: ib feem ntawm hau buckwheat; ib daim ntawm cov mov ci thiab 200 ml ntawm kua mis.

Noj su: lub tais ntawm cov kua zaub ua los ntawm cov zaub uas tau tso cai; rye qhob cij thiab ib daim ntawm cov taum paj.

Noj su thaum tav su: 2 tbsp. l. muesli thiab ib khob kua mis mis.

Noj hmo: ci ntses fillet thiab hau qos yaj ywm; tswb kua txob thiab dib qaub; Ib khob kua txiv lws suav.

Kev Noj Kev Haus Piv Txwv ntawm Analog Soy Diet

Pluas tshais: 2 slices ntawm cov mov ci nrog kua txob cheese; tshuaj yej (koj tuaj yeem ntxiv me ntsis kua taum rau nws).

Khoom txom ncauj: txiv apples los yog pear.

Noj su: ib feem ntawm taum goulash los sis ib lub tais ntawm cov kua zaub nrog cov taum nqaij.

Cov khoom txom ncauj tom qab: ob lub txiv duaj lossis ib khob kua txiv tshiab.

Noj hmo: dib-kua txiv lws suav muaj tshuaj ntsuab thiab taum paj.

Nqaij Soob Lwv Piv Txwv

Pluas tshais: cov mov rhaub nrog kua ntses; ib daim ntawm cov ntses ci; cov mov ci tseem thiab khob dej ntsuab.

Khoom txom ncauj: Muaj ob peb taum paj tsaj.

Noj su: tswb kua txob stuffed nrog stewed nceb; ib khob kua mis thiab ib nplais ntawm cov mov ci tag nrho.

Tav su txom ncauj: ob peb ntawm vinaigrette.

Noj hmo: hau siav los sis ci nqaij nyuj nrog rau kua ntses; tshiab txiv lws suav; ib khob mis nyuj.

Cov tshuaj muaj txiaj ntsig rau cov kua zaub mov

  • Nws yog tsis yooj yim sua kom ua raws li cov kev cai ntawm cov kua zaub xas thaum cev xeeb tub, pub niam mis, menyuam thiab cov neeg laus, thaum muaj kev cuam tshuam ntawm cov kab mob endocrine lossis lub plab zom mov, nrog kev ua kom tsis zoo ntawm cov kab mob ntev.
  • Tau kawg, koj yuav tsum tsis txhob poob phaus nrog soy yog tias koj twb muaj kev tsis haum rau qee cov khoom soy.

Cov txiaj ntsig ntawm cov khoom noj taum

  1. Ntawm kev noj zaub mov soy (nyob rau hauv feem ntau hloov), koj tuaj yeem poob ceeb thawj yam tsis muaj qhov cuam tshuam los ntawm kev tshaib plab, thaum tswj kev xav zoo ib yam thaum tseem ua haujlwm.
  2. Nws yog tsim nyog sau cia tias, txawm hais tias nws cov nroj tsuag keeb kwm, kua muaj cov protein ntau, tab sis ob peb carbohydrates, thiab muaj cov ntsiab lus tsis tshua muaj calorie. Raws li cov kws tshaj lij khoom noj khoom haus thiab cov kws qhia ua kom lub cev rov qab nco ntsoov, yog tias koj tsis tub nkeeg thiab tsawg kawg peb zaug hauv ib lub lim tiam koj tuaj yeem ua cov haujlwm sib tw kom ntev li ib teev, koj yuav tsis tsuas poob phaus, tab sis koj tseem yuav tau txais cov nqaij ntshiv kom zoo nkauj. Cov.
  3. Qhov ntau yam ntawm txoj kev ua kua zawv zawg tso cai rau koj xaiv qhov uas haum rau koj cov kev ua txhua hnub, kev muaj peev xwm thiab cov nyiam nyiam saj.
  4. Tsis tas li ntawd, nws yuav tsis yog superfluous los saib xyuas cov yam ntxwv zoo ntawm cov taum pauv. Raws li cov ntaub ntawv tshawb fawb, cov kua txiv hmab txiv ntoo yog cov khoom lag luam zoo rau lub cev ntawm kev sib deev ncaj ncees. Cov nroj tsuag no yog ib qho ntawm ob peb lub hauv paus ntawm phytoestrogens (analogs ntawm poj niam cov tshuaj hormones ntawm lub hauv paus chiv keeb). Yog li ntawd, cov poj niam uas feem ntau suav nrog cov khoom soy hauv lawv cov khoom noj muaj kev noj qab haus huv hauv kev nkag siab zoo thiab muaj hnub nyoog qeeb dua.
  5. Hais txog, kua zaub kho tau qhov zoo rau txhua tus neeg. Vim tias cov isoflavonoid cov ntsiab lus, kev noj kua qaub xwm yeem txo cov kev pheej hmoo ntawm kev mob qog nqaij hlav thiab teeb meem nrog kev ua haujlwm ntawm cov hlab plawv.
  6. Kev tau txais cov tshuaj los ntawm cov kua taum mus rau hauv lub cev txo qhov kev pheej hmoo ntawm kab mob siab, mob raum, mob ntshav qab zib thiab ntau lwm yam teeb meem hauv lub cev.

Qhov tsis zoo ntawm kev noj zaub mov

  • Hais txog qhov tsis zoo ntawm cov kua phaus poob, nws tsim nyog teev cia tias qee yam ntawm nws (piv txwv li, cov ntawv ntawm cov taum pauv, uas txhais tau tias kev txo cov calories mus rau 500 lub zog nyob rau ib hnub) tseem nyuaj thiab tuaj yeem cuam tshuam rau metabolism lossis, ntawm tsawg kawg, ua rau lub siab ua kom tsis muaj zog thiab ua rau lub zog muaj zog. Rau cov laj thawj no, cov kws tshaj lij qhia, yog tias xav tau, ua rau ib hnub li yoo mov.
  • Thiab yog tias koj xav mus ua zaub mov noj, xaiv ib txoj kev ncaj ncees ntxiv rau hauv kev noj haus tsis yog txiav kom ntau.
  • Thiab kev noj zaub mov taum yuav tsis yooj yim vim tias meager thiab monotonous zaub mov noj thiab qhov tshwj xeeb saj ntawm cov khoom, uas tsis yog rau txhua tus neeg nyiam.
  • Qee lub sij hawm cov tib neeg muaj kev fab tshuaj rau cov zaub mov kua, thiab flatulence tuaj yeem tshwm sim vim kev noj ntawm cov kua ntses. Yog tias qhov no tau tshwm sim rau koj, nws yog qhov zoo dua rau kev tso tseg raws li cov txheej txheem thiab nrhiav lwm txoj hauv kev rau kom poob phaus.

Rov ua cov kua qab

Nws raug nquahu kom rov ua dua ib qho ntawm cov kev xaiv rau cov kua zaub tsis pub dhau ib thiab ib nrab mus rau ob hlis tom qab ua tiav.

Sau ntawv cia Ncua