Kev noj dawb, 7 hnub, -5 kg

Poob ceeb thawj nce txog 5 kg hauv 7 hnub.

Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 510-980 Kcal.

Cov zaub mov dawb muaj npe tom qab cov khoom noj uas nws muaj. Cov zaub mov nyiam ntawm cov txheej txheem no yog dawb dawb. Muaj ntau ntau txoj hauv kev rau kev noj zaub mov no, xws li kev noj zaub mov ntawm cov khoom noj muaj protein ntau thiab xaus nrog ib txoj kev poob phaus siv cawv dawb. Tab sis ib txoj cai yog tib yam rau txhua txoj kev dawb ntawm daim duab hloov pauv. Tsis txhob txuas ntxiv rau lawv ntau tshaj ib lub lim tiam. Nyob rau lub sijhawm no, koj tuaj yeem pom cov ntaub ntawv hloov pauv, pov tseg txog li 5 kilograms ntawm qhov hnyav tshaj.

Yuav tsum noj zaub mov dawb

Cov khoom hauv qab no tuaj yeem suav nrog hauv kev noj zaub mov ntawm kev noj zaub mov dawb:

  • mis nyuj thiab mis nyuj haus nrog cov roj ua cov ntsiab lus tsis ntau tshaj 4%: tsev cheese, kua mis nyeem qaub, qhob noom xim kasfes, kefir;
  • cereals: mov, oatmeal;
  • qe ntawm nqaij qaib thiab quail;
  • legume tivthaiv: taum dawb;
  • dawb cabbage thiab Peking cabbage;
  • ntses thiab nqaij qaib fillets.

Cov khoom no tuaj yeem nrog cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo uas tsis yog dawb xwb: txiv apples, txiv tsawb, currants dawb, txiv duaj, apricots. Koj tuaj yeem noj plums nrog txiv hmab txiv ntoo, tab sis nws yog qhov zoo dua los siv lawv hauv koj cov zaub mov hauv daim ntawv ntawm cov txiv hmab txiv ntoo qhuav. Cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo uas tau hais los saum toj no tuaj yeem ntxiv rau hauv cov ntawv qhia ua txiv hmab txiv ntoo qhuav. Tag nrho lwm cov khoom yog qhov nruj tshaj plaws taboo.

Txog dej, sim ua kom lub ntsiab ntawm cov dej ntshiab. Tshuaj yej, kas fes tuaj yeem, yog xav tau, cia koj tus kheej los ntawm lub sijhawm, tab sis tsuas yog tsis muaj qab zib. Yog tias nws yog qhov nyuaj heev rau koj yam tsis muaj khoom qab zib, cia koj tus kheej haus nrog ib diav ntawm zib ntab thaum pib ntawm hnub, tab sis tsis muaj ntxiv. Tus so haus yuav tsum quag cawv thaum tsuas muab thaum muab rau ib qho mov noj. Nws raug nquahu kom tso tseg cov ntsev thiab qab zib thaum lub sijhawm noj haus, vim tias lawv tuaj yeem txo qis cov txheej txheem ntawm kev hloov pauv ntawm daim duab.

Nws yog ib qho tsim nyog noj mov 4-5 zaug hauv ib hnub (tau piav qhia ntxiv hauv qab no hauv txhua cov ntawv qhia tshwj xeeb) thaum kwv yees sijhawm sib npaug. Teem cov zaub mov nyob rau hauv txoj kev uas ib hnub ua rau hnub tsawg kawg yog 3-4 teev ua ntej yuav mus pw.

Lwm qhov kev pom zoo muaj txiaj ntsig zoo rau kev ua raws li kev noj zaub mov dawb nrog kev ua tau zoo dua yog haus 100-150 ml dej dawb ntawm chav sov li 15 feeb ua ntej noj mov. Qhov kev siv dag yooj yim no yuav pab kom koj cov metabolism thiab poob phaus sai dua, txo txoj kev pheej hmoo ntawm kev nce phaus ntxiv tom qab ua zaub mov tiav. Ib qho ntxiv, los ntawm kev sau koj lub plab me ntsis nrog dej, koj yuav nyob nrog lub siab los nrog kev ua haujlwm tom ntej.

Tau kawg, qhov twg ntawm qhov txheej txheem dawb uas koj xaiv, tsis txhob hnov ​​qab txog cov kis las. Txawm hais tias 10-20 feeb ua haujlwm tawm (yog tias tsis muaj sijhawm rau lub nra hnyav) yuav ua rau cov txiaj ntsig poob hnyav dua thiab koj lub cev zoo nkauj dua.

Cov kev xaiv noj zaub mov dawb tshaj plaws yog:

- kev noj haus mis dawb nyob ntev li 7 hnub;

- Kev noj ntawm cov txhuv dawb dawb ntev 7 hnub;

- kev noj haus ntawm cov nqaij dawb ntev 4 hnub;

- cov cawv txiv hmab dawb rau 3 hnub;

- lub raum dawb taum plab rau 7 hnub.

Dawb zaub mov ntawv qhia zaub mov

Piv txwv ntawm cov khoom noj mis nyuj dawb

Hnub 1 thiab 4

Noj tshais

: ib ob peb diav ntawm cov nqaij ntswj-rog lossis roj tsawg; tib cov oatmeal hauv dej (koj tuaj yeem ntxiv me ntsis raisins rau nws); ib khob ntawm fermented ci mis nyuj.

Khoom txom ncauj

: ntuj yogurt (iav), koj muaj peev xwm ntxiv ib co qhuav apricots rau nws; me txiv tsawb.

noj hmo

: 2 boiled nqaij qaib qe; tshuaj yej ntsuab; 100-150 g ntawm tsev cheese nrog qaub cream.

noj hmo

: pear thiab iav ntawm yogurt.

Hnub 2 thiab 5

Noj tshais

: ib ob peb dia mov nplej nrog ib nrab ntawm zib ntab.

Khoom txom ncauj

: ib lub txiv duaj, uas tuaj yeem noj tau zoo, lossis tuaj yeem txiav thiab npog nrog me ntsis yogurt los yog fermented ci mis nyuj.

noj hmo

: 200 g cheesecakes yam tsis muaj butter; ib khob mis.

noj hmo

: ice cream (tsawg-rog thiab hauv tsev) los yog popsicles, los yog ib khob ntawm koj nyiam cov khoom siv mis nyuj; me txiv tsawb.

Hnub 3 thiab 6

Noj tshais

: dawb cabbage stewed nrog ib me nyuam diav ntawm qaub cream; ib khob mis.

Khoom txom ncauj

: 3 plums thiab ib khob ntawm fermented ci mis nyuj.

noj hmo

: ib feem ntawm oatmeal (koj tuaj yeem siv mis) nrog ntxiv 1 tsp. ntuj zib ntab.

noj hmo

: 2 boiled nqaij qaib los yog 4 quail qe; mus txog 40 g ntawm cov rog tsawg (koj tuaj yeem ua zaub xam lav los ntawm cov khoom xyaw no thiab lub caij nrog qaub cream); ib khob mis nyuj.

hnub 7

Noj tshais

: nplej paj npleg (zib ntab tsis muaj qab zib li ib txwm); ib khob ntawm kefir.

Khoom txom ncauj

: ob peb dia ntawm tsev cheese nrog prunes thiab qab zib me ntsis.

noj hmo

: ib feem (txog 200 g) ntawm ci los yog steamed ntses; 70 g mashed qos yaj ywm tsis muaj roj; ob peb tablespoons zaub xam lav; ib khob mis nyuj.

noj hmo

: txiv tsawb thiab txiv apple puree; ib khob ntawm yogurt los yog kefir.

Sample Dawb Mov Noj Ntsuas Noj

Noj tshais: hau nplej; ib daig me (txog 100 g) ntawm nqaij qaib fillet, hau los yog ci.

Khoom txom ncauj: khob khob dej cawv (mis nyuj, nplawm nrog txiv tsawb) lossis, hloov, tsuas yog khob mis thiab txiv me me.

noj hmo: boiled mov; zaub xam lav ntawm boiled los yog kaus poom pob kws, tshiab carrots thiab txiv lws suav.

noj hmo: hau nplej; ib qho me me txiv duaj thiab kua txiv paum, uas tuaj yeem yog lub caij nyoog nrog cov muaj roj yogurt lossis qab zib.

Ceeb toom… Cov zaub mov noj txhua hnub yuav tsum suav nrog tsawg kawg yog 500 g ntawm mov hau. Faib zaub mov kom feem ntau ntawm cov mov yuav noj rau pluas tshais thiab su. Thiab tawm ntau me dua rau noj hmo, vim tias tsis muaj sijhawm ntau ua ntej yuav mus pw kom hlawv cov calories. Tus cwj pwm no yuav pab ua kom poob phaus ntxiv kom pom tseeb.

Sample Dawb Nqaij Noj Zaub Mov Noj

Noj tshais: nqaij qaib fillet thiab ib qho zaub xas lav cov zaub tsis muaj cov hmoov txhuv nplej (ob lub tais yuav tsum yog li 150 g ib qho).

Khoom txom ncauj: zaub xam lav ntawm minced low-fat nqaij qaib fillet (li 100 g) thiab kua me me (koj tuaj yeem ua txhua yam no nrog cov kua mis nyeem uas tsis muaj rog nyob hauv tsev).

noj hmo: buckwheat los yog mov porridge thiab boiled nqaij qaib fillet (ntau tshaj 150 g ntawm txhua phaj).

Noj su txom ncauj: ob peb lub hlais ntawm cov nqaij siav lossis ci nqaij qaib thiab 100 g ntawm cov zaub ntug hauv paus thiab cov qos.

noj hmo: 50 g ntawm nqaij qaib hau; ib khob nqaij qaib ntxiv ntxiv rau ob peb ntawm koj cov zaub uas tsis muaj hmoov nplej.

Ib qho piv txwv ntawm cov khoom noj muaj roj dawb ntawm caw dawb

Noj tshais: 1 nplej ci; tsis muaj roj cheese lossis tsev cheese (txog 150 g); ib khob caw dawb.

noj hmo: 3 lub hlais los sis cov nplej siav li niaj zaus; 200 g ntawm tsev cheese lossis tsev cheese; khob ntawm caw.

Noj su txom ncauj: ib ob peb nyias hlais cov cheese.

noj hmo: ib daim ntawm cov mov ci txhuv; txog 100 g ntawm cheese ntxiv rau ib khob cawv dua.

Ceeb toom… Caw ua tau zoo siv qhuav, muaj piam thaj tsawg thiab muaj calories tsawg.

Qauv Dawb Taum Noj Noj Haus

Noj tshais: Ib qho nyuaj (tsawg kawg yog rog koj yuav pom) nplej hlais lossis nkig; txog li 100 g ntawm kefir, yogurt, tsev me cheese lossis qaub cream (ntawm koj lub siab).

noj hmo: hau taum dawb (li 100 g); ib qho kev pab ntawm sauerkraut lossis zaub xam lav ntawm cov nqaij nyoos / hau / ci.

Noj su txom ncauj: ib lub txiv tso cai lossis ib txhais tes uas koj nyiam cov txiv.

noj hmo: dawb hau taum pauv hauv qhov nyiaj ntawm 100 g; zaub, nceb lossis nqaij qaib muaj roj tsawg cov kua zaub tsis muaj qos yaj ywm.

Contraindications ntawm cov khoom noj dawb

  • Cov contraindications dav dav rau kev ua raws li cov zaub mov dawb muaj xws li: zaub mov intolerance rau txhua yam khoom muaj rau nws; lub sijhawm cev xeeb tub thiab lactation; thaum yau; muaj cov kab mob ntev thaum lub sij hawm exacerbation.
  • Tau kawg, koj yuav tsum tau them sai sai rau qhov tshwj xeeb version ntawm cov zaub mov dawb koj yuav zaum. Piv txwv li, yog tias cov mis nyuj fermented thiab cov khoom siv mis nyuj tau koom nrog, xws li kev noj haus tsis tuaj yeem siv los ntawm cov neeg mob plab, gastritis thiab lwm yam kab mob hauv plab.
  • Nrog rau cov kab mob hauv lub raum, koj tuaj yeem tsis poob phaus raws li cov nqaij dawb. Nco ntsoov tias, thaum xaiv koj txoj hauv kev kom yuag dawb, coj mus rau hauv tus account tus yam ntxwv ntawm koj lub cev thiab, tau kawg, nyiam nyiam.

Cov kev tsim txiaj ntawm cov khoom noj dawb

Kev noj dawb muaj ntau cov txiaj ntsig tsis kam lees.

  1. Cov no suav nrog qhov tshwj xeeb, qhov tseeb tias nws yeej ua haujlwm. Yog tias koj muaj qee yam pov tseg, tsis muaj lub siab tsis zoo yuav tseeb nrawm tawm (lossis tsawg kawg yog txo qis).
  2. Ntawm cov khoom noj dawb tshaj plaws, muaj cov nyiaj ntxiag ntxiag nyob rau hauv cov qauv ntawm kev ua kom lub plab zom mov, txhim kho plab hnyuv microflora, thiab ua kom nrawm rau cov metabolism.
  3. Tsis tas li ntawd, lub cev tau ntxuav tawm ntawm co toxins, co toxins thiab lwm yam paug uas tuaj yeem tsim kev puas tsuaj tau.
  4. Cov zaub mov dawb (tshwj xeeb yog protein) pab ua kom cov pob txha thiab leeg mob. Yog li ntawd, kev ua haujlwm hauv lub cev yog yooj yim dua, thiab nyob rau hauv ib tug neeg muaj zoo dua.
  5. Qhov tsis pom tseeb ntawm qhov qauv ntawm kev poob phaus yog qhov tsis muaj kev tshaib plab hauv feem ntau xaiv. Kev noj mov yog nquag thiab muaj ntau yam sib txawv, ua rau nws lub cev tsis yooj yim kom tawg.
  6. Txawm hais tias thaum lub sij hawm ua noj dawb, qhov mob ntawm daim tawv nqaij txhim kho. Koj yuav pom tias daim tawv nqaij ua du thiab du.

Kev tsis zoo ntawm cov khoom noj

Qhov tsis zoo ntawm kev noj zaub mov dawb suav nrog qhov tseeb tias oversaturation nrog calcium, uas huddles hauv cov khoom lag luam protein, tuaj yeem ua rau kev tso tawm ntawm co toxins.

Qhov tsawg ntawm cov rog kuj tuaj yeem cuam tshuam tsis zoo rau lub cev. Txhawm rau kom tsis txhob nce cov kev pheej hmoo ntawm kev ua mob rau lub cev, tsis txhob txuas ntxiv ib qho kev xaiv cov zaub mov dawb kom ntev dua lub sijhawm tshwj xeeb, tsis muaj teeb meem yooj yim npaum li cas thiab koj poob phaus rau nws. Tom qab txhua yam, cov rog zoo yog tsuas yog tsim nyog rau lub cev ua haujlwm ib txwm.

Rov qog cov zaub mov dawb

Txij li cov txheej txheem saum toj no ntawm kev hloov pauv ntawm daim duab yog qhov ncaj ncees heev, lawv tuaj yeem rov ua dua, yog tias tsim nyog, tom qab 3-4 lub lim tiam Tab sis nws yog qhov zoo dua rau ncua ntawm lub caw dawb kev noj haus, raws li nws yog tseem heev huab. Nws raug nquahu kom xaiv ntau txoj kev siab zoo ntawm kev hloov pauv cov ntawv.

Sau ntawv cia Ncua