Qee zaum koj yuav tsum tau txais koj tus kheej hauv kev txiav txim tsuas yog ib lub lis piam ua ntej qhov kev tshwm sim yuav los tom ntej. Cov zaub mov no yuav pab koj poob ob peb phaus tab sis tsis txhob hnov qab txog koj txoj kev noj qab haus huv. Nws yog qhov zoo dua rau kev txhawj xeeb ua ntej thiab mus rau lub hom phiaj maj mam thiab muaj tseeb - nrog rau kev noj zaub mov kom raug thiab ua haujlwm nquag.
Kefir noj cov zaub mov
Qhov kev noj haus no yog raws li qhov loj ntawm kefir. Nws cog lus tias qhov tshwm sim yog txog li 6 kg ntawm qhov hnyav tshaj qhov poob. Kefir yuav tsum tau ua ke nrog lwm cov khoom noj, ua raws li lub sijhawm no:
- Hnub 1: 1.5 liv ntawm yogurt thiab 5 boiled qos yaj ywm.
- Hnub 2: 1.5 liv ntawm yogurt thiab 100 grams boiled nqaij qaib (mis los yog fillet).
- Hnub 3: 1.5 liv ntawm yogurt thiab 100 grams ntawm boiled nqaij nyug los yog nqaij nyuj.
- Hnub 4: 1.5 liv ntawm yogurt thiab 100 grams ntawm boiled los yog ci ntses lean.
- Hnub 5: 1.5 liv ntawm kefir thiab txhua yam zaub, txiv hmab txiv ntoo (tshwj tsis yog txiv hmab txiv ntoo thiab txiv tsawb).
- Hnub 6: 2 liv ntawm yogurt.
- Hnub 7: Tsis yog-carbonated ntxhia dej hauv txhua qhov ntau.
Noj mov nplej
Cov zaub mov no cog lus tias yuav tshem koj ntawm 3-5 phaus ntxiv. Lub sijhawm fais fab no yuav raug txwv rau 3 hnub, tab sis kom tau txais txiaj ntsig zoo dua, txuas ntxiv mus rau 7 hnub. Cov ntawv qhia zaub mov rau 3 hnub zoo li no:
1 hnub
- Noj tshais: 100 grams boiled mov tsis muaj ntsev, broth ntawm txiv qaub zest.
- Noj su: 150-200 grams mov nrog zaub thiab ib spoonful ntawm zaub roj, tsis muaj ntsev, 150 grams zaub xam lav los ntawm cov zaub tshiab.
- Noj hmo: ib lub phaj ntawm zaub broth tsis muaj ntsev, 150-200 grams mov nrog boiled carrots.
hnub 2
- Noj tshais: 100 grams boiled mov nrog zaub ntsuab thiab tsawg-rog qaub cream, 1 txiv kab ntxwv.
- Noj su: 100 grams boiled mov thiab ib lub tais ntawm zaub kua zaub.
- Noj hmo: 150-200 grams boiled mov nrog zaub (boiled, steamed, steamed tsis muaj roj).
hnub 3
- Noj tshais: 100 grams boiled mov, 1 grapefruit.
- Noj su: 150-200 grams mov nrog sauteed nceb, zaub broth, zaub zaub tshiab.
- Noj hmo: 150-200 grams boiled mov thiab 150 grams ntawm broccoli.
- Txhua hnub koj yuav tsum haus tsawg kawg peb litres dej tsis muaj roj, tshuaj yej ntsuab.
Kev noj nqaij qaib
Lean nqaij qaib yog nplua nuj nyob rau hauv protein thiab vitamins, thiab zom nws yuav siv tau los ntawm lub cev ntau zog, yog li depleting rog reserves. Nyob rau hauv cov zaub mov no, noj boiled, steamed, los yog steamed yam tsis muaj butter nqaij qaib fillet, combining nws nrog cereals, zaub, thiab txiv hmab txiv ntoo. Nyob rau tib lub sijhawm, cov khoom noj ib nrab yuav tsum noj nqaij qaib, ib nrab ntawm koj qhov kev txiav txim siab.
Noj sai li sai tau thaum koj xav tias tshaib plab, tab sis tsis txhob noj ntau dhau - cov protein ntau ua rau lub plab tsis xis nyob. Tshem tawm ntsev thiab haus li 2 liv dej ib hnub twg.
