Kev noj haus cov vitamins-10 hnub, -7 kg

Poob ceeb thawj nce txog 7 kg hauv 10 hnub.

Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 1000 Kcal.

Cov khoom noj muaj protein-protein yog tsim nyog nrov. Txog 10 hnub kev noj haus, koj tuaj yeem hloov kho koj lub cev, ua kom poob mus txog 7 phaus tsis tsim nyog. Cov txheej txheem no tau hloov pauv, raws li kev txheeb xyuas ntawm ntau tus neeg, tsuas yog yooj yim thiab tsis nrog los ntawm qhov tsis txaus ntseeg txog kev tshaib plab. Dab tsi yog nws zais cia?

Yuav tsum muaj cov khoom noj muaj protein ntau

Raws li cov cai ntawm kev noj zaub mov no, koj tuaj yeem noj cov zaub mov muaj protein thiab vitamin nkaus, tsis kam lees cov rog ntau. Nws kuj tseem tsis tau pom zoo kom ntxiv ntau lub caij ua si, cov kua ntsw, thiab lwm yam rau cov zaub mov. Nws tsis yog txwv tsis pub ntxiv me ntsis ntsev rau cov zaub mov. Koj tuaj yeem ntxiv cov tsw qab rau cov zaub mov los ntawm kev ntxiv tshuaj ntsuab.

Cov vitamins thiab cov protein ntau yuav tsum tau noj nyob rau hauv cov zaub mov sib txawv, ua raws li cov qauv ntawm kev noj haus zoo thiab tswj kev ncua ntawm 2,5-3 teev nyob nruab nrab ntawm cov pluas noj.

Nws tsis muaj qhov zais cia tias cov cai ntawm kev noj zaub mov sib cais ua rau poob phaus hauv lawv tus kheej, thiab ua ke nrog cov lus pom zoo ntawm cov vitamins-protein noj, cov nyhuv yog ob npaug. Tsis tas li ntawd, kev poob phaus siv txoj kev no yog vim qhov tseeb tias kev noj cov khoom noj muaj protein ntau ntxiv nrog rau kev txo cov rog thiab carbohydrates pab kom hlawv cov nqaij adipose sai dua. Ua rau kev noj zaub mov zoo dua thiab kev qhia txog kev faib zaub mov.

Protein yog cov khoom siv tseem ceeb rau kev kho cov leeg nqaij thiab kev loj hlob. Nws kuj tseem pab muab cov pa oxygen rau cov kabmob thiab cov nqaij ntawm lub cev. Nrog qhov tsis muaj cov protein, ntau yam teeb meem tuaj yeem tshwm sim: ua rau qis qis hauv cov tshuaj hormones, cuam tshuam hauv kev ua haujlwm ntawm lub siab, ob lub raum thiab cov txheej txheem enzymatic, ua haujlwm tsis zoo hauv lub hlwb thiab txawm tias kev txhim kho dystrophy.

Zaub thiab txiv hmab txiv ntoo zoo kawg nkaus ntxiv cov protein, ua lub tsev khaws khoom ntawm cov khoom muaj txiaj ntsig (antioxidants, minerals, vitamins) uas tso cai rau lub cev ua haujlwm zoo. Cov txiaj ntsig ntawm cov txiaj ntsig ntawm qhov xwm txheej tsis muaj nuj nqis vim tias lawv muaj cov fiber ntau ntau. Nws txhawb txoj kev ua haujlwm ntawm plab hnyuv thiab pab lub cev tiv thaiv nws tus kheej tiv thaiv kab mob. Sucrose, uas muaj nyob rau hauv ntau qhov tseem ceeb hauv cov txiv hmab txiv ntoo, txo qhov kev ntshaw ntawm cov khoom qab zib, uas feem ntau tiv thaiv cov khoom qab zib tsis tuaj yeem los ntawm kev poob phaus. Tsis tas li ntawd, tsis zoo li khoom qab zib hauv khoom qab zib, khoom qab zib, pastries, sucrose tsis ua rau muaj kev vam meej. Tsawg calories, cov txiv hmab txiv ntoo thiab zaub cov khoom muaj cov kua dej ntau thiab muab kev ua kom sai thiab ntev dua saturation.

Nws raug nquahu kom noj 5-6 pluas noj ib hnub, tsis kam noj tsawg kawg ob peb teev ua ntej yuav mus pw. Nws yog ib qho tsim nyog yuav tsum haus cov kua dej txaus, tshwj xeeb, kom cov khoom lwj tau tawm ntawm lub cev, uas yuav muaj ntau heev thaum noj zaub mov. Ntxiv rau cov dej tsis tu ncua, koj tuaj yeem haus tshuaj yej thiab kas fes, tab sis tsis txhob ntxiv qab zib rau koj cov dej qab zib. Nws yog qhov zoo dua los muab cov piam thaj hloov pauv. Lwm yam dej qab zib (tshwj xeeb yog cawv) raug txwv nruj heev.

Dab tsi ncaj qha koj yuav tsum noj siv cov txheej txheem no? Cov pab pawg protein ntawm cov khoom muaj xws li: nqaij qaib qe (tseem ceeb rau kev noj cov protein), xoom-fat tsev cheese, nqaij ntshiv, ntses (zoo li cov nqaij nruab deg), cheese nrog tsawg feem pua ​​​​ntawm cov rog thiab tsis qab ntsev, cov hnyuv ntxwm muaj roj tsawg hauv ib qho me me. tus nqi. Nws raug nquahu kom noj cheese thiab hnyuv ntxwm thaum pib ntawm hnub, yog tias xav tau. Cov vitamin pab pawg muaj xws li txiv hmab txiv ntoo unsweetened, citrus txiv hmab txiv ntoo, zaub (ib yam, tsuas yog carrots thiab qos yaj ywm). Kev pab qhov ntau thiab tsawg tsis qhia meej. Noj kom txog thaum koj hnov ​​​​qab. Nws yog ib qho nyuaj rau overeat nrog cov khoom muaj protein, txawm tias cov rog tsawg tshaj plaws, vim tias lawv zoo kawg nkaus saturate.

Kuj tseem muaj kev hloov pauv thib ob ntawm cov txheej txheem ntawm cov protein-vitamin. Hauv qhov no, pluas noj kawg yuav tsum yog qhov ntev tshaj 18 teev, tsis hais koj yuav mus pw ntev li cas, thiab koj yuav tsum muaj noj hmo nrog pluas mov uas yog carbohydrate (noj qee yam ntawm porridge). Tus so ntawm cov kev cai noj zaub mov noj yog tib yam li rau thawj qhov kev xaiv.

Tsis txhob hnov ​​qab txog kev qoj ib ce ntawm koj cov kev noj haus. Vim tias muaj cov protein txaus hauv cov khoom noj, yuav tsum muaj lub zog txaus rau kev ua kis las. Nrog rau kev xaiv muaj txiaj ntsig ntawm kev tawm dag zog, cov txiaj ntsig ntawm kev ua raws li kev noj haus yuav ua kom pom ntau dua, thiab lub cev yuav kis tau tsis tsuas yog sib haum xeeb, tab sis kuj tseem muaj elasticity thiab haum.

Txawm hais tias kev noj cov zaub mov muaj protein ntau tuaj yeem txuas ntxiv kom ntev txog 10 hnub, thawj zaug nws pom zoo kom zaum ntawm nws tsis pub dhau 7 hnub. Yog tias koj xav poob ib qho hnyav me me ntawm qhov hnyav, koj tuaj yeem txo cov txheej txheem tawm ntau dua.

Kev tawm ntawm kev noj haus kuj tseem ceeb heev. Tsawg kawg yog tib lub sijhawm uas koj siv rau txoj kev, koj yuav tsum tau noj ntau yam tib yam, los ntawm kev qhia 1-2 pluas noj ib hnub, suav nrog cov carbohydrates kom raug (cereals thiab whole grain bread). Nws tseem yog ib qho tsim nyog kom txo qis qhov muaj rog, kib, khoom noj hmoov, cawv, khoom noj uas muaj suab thaj thiab dej qab zib hauv cov ntawv qhia zaub mov. Siv zog rau kev noj zaub mov kom zoo thiab ua neej nyob. Tom qab ntawd cov txiaj ntsig ntawm kev poob phaus yuav tsis tuaj rau qhov tsis zoo.

Cov zaub mov muaj protein ntau

Ib qho piv txwv ntawm kev noj haus ntawm kev noj haus vitamin-protein rau 3 hnub (1 txoj kev xaiv)

hnub 1

8:00 - 2 qe qaib (rhaub lossis ua noj hauv lub lauj kaub yam tsis ntxiv roj).

10:30 - pulp ntawm ib txiv kab ntxwv qaub.

13:00 - cov nqaij siav (200 g).

15:30 - 2 txiv apple me, tshiab lossis ci.

18:00 - hau ntses (200 g).

20:30 - txiv kab ntxwv.

hnub 2

8:00 - lub ncu omelet ua los ntawm cov protein ntawm peb cov qe qaib.

10:30 - Zaub xam lav ntawm txiv lws suav, dib thiab ntau yam tshuaj ntsuab, uas tuaj yeem sib xyaw nrog kua txiv qaub.

13:00 - txog 120 g ntawm tsev cheese, ntxiv rau 2 slices ntawm cheese thiab hau hnyuv ntxwm.

15:30 - pear thiab kua zaub nyias.

18:00 - ci nqaij qaib mis.

20:30 - kua.

hnub 3

8:00 - 200 g ntawm tsev cheese.

10:30 - ob peb lub txiv.

13:00 - hau ntses nyob hauv tus nqi li ntawm 150 g.

15:30 - ob peb daim ntawm txiv puv luj tshiab.

18:00 - 200 g ntawm cov nqaij ntshiv stew.

20:30 - zaub qhwv thiab dib zaub hauv tuam txhab zaub ntsuab.

Ib qho piv txwv ntawm kev noj haus ntawm kev noj haus vitamin-protein (kev xaiv thib 2)

Noj tshais: steamed omelet (siv 2-3 lub taub thiab 1 yolk).

Khoom txom ncauj: dib-lws suav zaub xam lav nrog tshuaj ntsuab thiab kua txiv qaub.

Noj su: 100 g ntawm tsev cheese thiab txog li 50 g ntawm unsalted cheese.

Noj su thaum tav su: pear lossis txiv kab ntxwv.

Noj hmo: ib feem ntawm buckwheat porridge siav hauv dej.

Cov kev txwv tsis pub noj rau qhov muaj protein-protein kev noj haus

  • Txawm hais tias kev noj haus cov vitamins-protein tsis tuaj yeem raug txwv tsis pub siv raws li txoj hau kev heev, cov poj niam tsis tuaj yeem ua raws nws thaum cev xeeb tub thiab thaum pub mis niam menyuam.
  • Vim tias cov protein ntau hauv cov zaub mov noj, cov zaub mov no yog contraindicated nyob rau hauv cov raum thiab cov kab mob cuam tshuam nrog kev ua haujlwm ntawm txoj hnyuv.

Cov txiaj ntsig ntawm kev noj zaub mov vitamin-protein

Cov kws qhia noj zaub mov zoo, cov kws kho mob, thiab cov kws qhia tawm dag zog tau pom zoo tias kev noj zaubmov muaj protein ntau muaj ntau yam txiaj ntsig.

  1. Nws qhia peb noj fractionally, tsis xav tau kev yuav khoom ntawm cov khoom uas tsis tshua muaj kab txawv thiab kev npaj ntawm complex tais diav.
  2. Cov txheej txheem kuj tseem zoo rau qhov laj thawj uas nws pab kom poob phaus yam tsis muaj kev tshaib plab, tsis muaj zog thiab lwm cov tsos mob ntawm kev noj haus.
  3. Cov khoom noj no, hauv kev sib piv rau ntau lwm tus, yog qhov sib npaug ntawm cov teeb meem ntawm cov khoom noj muaj txiaj ntsig nyob rau hauv cov zaub mov noj. Txawm hais tias, yog tias koj xav tau, kev noj cov vitamin thiab ntxhia ua si yuav tsis ua superfluous.
  4. Kev noj haus ntawm cov vitamin-protein txoj kev yog ntau haiv neeg. Muaj ntau cov vitamin thiab cov khoom noj muaj protein ntau, yog li koj tuaj yeem xaiv cov khoom ntawm koj qhov kev txiav txim siab thiab ua cov ntawv qhia zaub mov kom koj tsis txhob dhuav nrog nws.

Qhov tsis zoo ntawm cov khoom noj muaj protein ntau

  • Nyuaj cov vitamins-protein noj cov zaub mov muaj peev xwm muab tau rau cov neeg nyiam qab zib.
  • Nws tseem yuav muaj teeb meem los zaum ntawm nws rau cov neeg tsis khoom uas tsis muaj txoj cai noj fractionally.
  • Nws yog tsis yooj yim sua kom ua raws li cov khoom noj no rau lub sijhawm ntev, yog li nws tsis haum rau cov neeg uas muaj qhov pom tseeb ntawm qhov hnyav dua thiab xav kom poob phaus.

Rov nqa tawm cov khoom noj muaj vitamin-protein

Nws tsis pom zoo kom ua raws li cov khoom noj muaj protein ntau dua li ib zaug txhua 2-3 lub hlis.

Sau ntawv cia Ncua