Kev Noj Qab Haus Huv Zoo: Kev Xaiv Cov Khoom Noj Zoo, Cov Ntawv Qhia Ua Qauv, Cov txiaj ntsig

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

khoom noj kom raug tso cai rau peb nyob yuag thiab noj qab nyob zoo rau ntau xyoo. Muaj ntau yam khoom noj uas cog lus tam sim ntawd thiab kav ntev. Tab sis tsis yog txhua tus ntawm lawv muaj txiaj ntsig thiab muaj txiaj ntsig. Dab tsi yog cov zaub mov zoo tshaj plaws uas tso cai rau koj ua kom qhov hnyav thiab tsis ua rau koj noj qab haus huv?

Vim li cas koj thiaj xav tau zaub mov

Nws ntseeg tias kev noj zaub mov zoo tshaj plaws yog kev noj zaub mov zoo, uas yuav tsum tau ua raws txhua lub neej. Qhov tseeb, txhawm rau xav zoo thiab saib zoo, koj xav tau:

• proteins thiab complex carbohydrates los ntawm zaub mov;
• kev haus dej kom raug;
• ua kom lub cev txaus.

Tab sis yog qhov hnyav dhau lawm, yuav tsum tau tshem tawm. Xav tau kev noj qab nyob zoo.

Muaj ntau yam kev xaiv noj zaub mov: nrog txwv tsis pub noj cov rog thiab carbohydrates, txo calorie kom tsawg, mono-kev noj haus. Txawm li cas los xij, kev noj zaub mov zoo rau kev poob phaus yuav tsum tau xaiv ua ke nroglos ntawm tus kws tshaj lij, suav nrog cov qauv ntawm lub cev, cov yam ntxwv ntawm lub cev ua haujlwm, muaj cov kab mob ntev.

Yog tias qhov xwm txheej tsis tseem ceeb, koj tsuas yog yuav tsum tau tshem tawm ob peb kilograms, ces tsis tas yuav tsum noj zaub mov nruj. Nws yog ib qho tseem ceeb uas yuav tsum tau ua raws li cov hauv paus ntsiab lus ntawm kev noj qab haus huv, qee zaum npaj hnub yoo mov rau koj tus kheej.

Txoj Cai Noj Qab Haus Huv

Txawm tias tsis muaj kev noj zaub mov tshwj xeeb, koj tuaj yeem ua rau koj qhov tsos thiab kev noj qab haus huv raws li kev ua raws li qee txoj cai:

• Muab kev nyiam rau cov khoom ntuj tsim.
• Zam kev kho cua sov kom ntau li ntau tau. Txiv hmab txiv ntoo thiab zaub ntau tuaj yeem noj nyoos.
• Nyob stewed, ci, boiled tais. Nws yog qhov zoo dua los tsis kam kib. Tsis txhob khaws cov tais diav kom ntev.
• Nyob fractionally: 5-7 zaug ib hnub.
• Tsis txhob hnov qab txog kev haus dej haus cawv. Ib tug neeg laus xav tau 1.5-2 litres dej ntshiab ib hnub.
• chew koj cov zaub mov kom huv.
• Tsis txhob noj carbs yav tsaus ntuj.
• Tsis suav cov carbohydrates ua kom zoo, cov nqaij haus luam yeeb thiab cov kaus poom los ntawm kev noj haus.
• Noj koj cov tshuaj vitamin.

Kev noj zaub mov zoo thiab nyab xeeb tshaj plaws

Kev noj zaub mov kom raug yuav tsum tsis txhob muaj kev txwv nruj, koj tuaj yeem noj yuav luag txhua yam, tab sis nyob rau hauv ib qho nyiaj. Kev noj zaub mov zoo yuav tsum muaj txhua yam tsim nyog rau kev ua haujlwm ntawm lub cev thiab lub cev.

He alth Diet

Cov zaub mov no tau tsim los daws kev nyuaj siab. Nws yog tsim los ntawm cov khoom siv ntxivtsis muaj antioxidants, vitamins thiab minerals uas tsim nyog los txhim kho kev tiv thaiv kab mob, lub siab lub ntsws ib txwm.

Koj yuav tsum tsis kam:

• fast food;
• sweet sodas and alcohol;
• muas confectionery;
• sausages, smoked meat;
• tsiaj rog.

Siv tau:

• zaub ntsuab tshiab los yog zaub xam lav;
• hiav txwv ntses;
• lean meat (nqaij, qaib, qaib ntxhw);
• cov khoom noj muaj roj tsawg.

Cov ntsiab cai ntawm kev noj haus no yuav tsum tau ua raws li ib lub lim tiam, lub sijhawm no koj tuaj yeem tshem tau 3-5 kg. Nws yog kev noj zaub mov zoo, calories tsawg, sib npaug thiab yooj yim rau zam.

Mediterranean noj zaub mov

Lub hauv paus ntawm cov zaub mov no yog cov carbohydrates qeeb. Cov ntsiab lus ntawm cov protein - tsis ntau tshaj 10%. Tsis muaj cov ntawv qhia tshwj xeeb, nws yog ib qho tseem ceeb uas yuav tsum ua raws li cov hauv paus ntsiab lus ntawm kev noj haus, siv cov khoom uas tau muab tso rau hauv nws lub hauv paus.

Nyob ntawm cov zaub mov no:

• Txhua hnub suav nrog zaub (tshwj tsis yog qos yaj ywm) thiab txiv hmab txiv ntoo hauv kev noj haus, uas yog cov tshuaj tua kab mob antioxidants uas ua rau cov txheej txheem laus. Fresh - ib khob, tom qab kev kho cua sov - ib nrab khob.
• Cov noob, txiv hmab txiv ntoo qhuav, khoom noj siv mis siv tau txhua hnub.
• Ntawm cov khoom noj muaj roj tsawg xwb.
• Muab cov roj txiv roj tso rau hauv lub siab, zoo rau lub siab.
• Ntawm ntses, muab nyiam rau salmon, trout,tuna.
• Nqaij qaib, qaib ntxhw lossis luav tau tso cai ob peb zaug hauv ib lub lis piam, tab sis tsis ntau tshaj 100 g.
• qos yaj ywm thiab qe noj tau 1-6 zaug hauv ib lub lis piam.
• Tso cai durum pasta, nplej xim av, tag nrho cov cereals uas muab lub cev nrog lub zog. Lawv tuaj yeem noj txhua hnub.
• Siv cawv tau tso cai. Poj niam - 2, txiv neej - 3 khob ib hnub.
• Spices siv ntsev.
• Ib zaug ib lub lim tiam nws tso cai noj txiv ntoo (tsis ntau tshaj 30 g) thiab khoom qab zib.
• Noj zaub mov tsawg kawg yog 5 zaug ib hnub. Qhov Loj - 1 lossis 0.5 khob.

Dash noj

Qhov no yog kev noj zaub mov kom zoo thiab nyab xeeb. Thaum xub thawj, nws tau npaj rau cov neeg mob ntshav siab. Tom qab ntawd nws tau ua pov thawj tias cov khoom noj khoom haus zoo li no pab txhawb kev ua haujlwm ntawm cov roj cholesterol, ntshav qab zib, tiv thaiv kev mob stroke, txhim kho cov metabolism, thaum ua kom poob phaus.

Nrog cov zaub mov zoo li no hauv ib lub lis piam, koj tuaj yeem tshem tau tsib kilograms. Nws cov ntsiab lus yog nyob rau hauv kev noj zaub mov kom txaus nrog cov protein, rog, carbohydrates thiab cov vitamins. Koj yuav tsum tso tseg cov qhob noom xim kasfes, khoom noj ceev ceev, rog, cov khoom haus luam yeeb, khoom qab zib thiab khoom qab zib, cawv.

Koj kuj yuav tsum ua raws qee cov cai:

• ib hnub tso cai tsis pub ntau tshaj 1 tbsp. l. zaub roj;
• maj mam muab ntsev, 0.5 tsp txaus. ib hnub;
• tso cai kom haus tsis pub ntau tshaj 200 grams ntawm cov nqaij ntshiv ib hnub,boiled los yog steamed;
• yuav tsum tso cov txuj lom kub;
• nyiam cov khoom noj muaj roj tsawg;
• Nco ntsoov noj ntses, zaub thiab txiv hmab txiv ntoo, cov nplej tag nrho.

YProtein diet

Cov zaub mov zoo li no nyiam los ntawm cov neeg ncaws pob. Lub hauv paus ntawm kev noj haus yog cov proteins (nqaij, ntses khoom, ntau zaub, qe), uas ua rau satiety. Koj yuav tsum tsis suav cov khoom qab zib, pasta, khoom noj khoom haus los ntawm kev noj haus.

Vim li ntawd, koj tuaj yeem poob li 10 kg hauv 7 hnub.

Pros of a protein noj:

• noj raws li cov hauv paus ntsiab lus no pab rov qab muaj zog;
• kev tawm dag zog kom zoo nrog kev noj haus;
• koj tuaj yeem xaiv ntau yam tais diav;
• hnyav dhau tsis rov los sai.

hais tau hais tias rau cov neeg uas tsis muaj teeb meem kev noj qab haus huv, qhov no yog kev noj zaub mov zoo tshaj plaws rau kev poob phaus, vim nws tsis ua rau lub cev depletion.

Cons:

• protein ntau leaches tawm calcium;
• noj zaub mov no muaj contraindications: kab mob ntawm daim siab, ob lub raum, plab hnyuv, kab mob plawv, oncology, cev xeeb tub;
• yuav tsum tau noj zaub mov nrog kev tawm dag zog, vim tias cov protein ntau dhau tuaj yeem ua rau lub raum o.

Cov cai tseem ceeb ntawm kev noj zaub mov muaj protein:

• noj cov vitamin complexes;
• kev haus dej kom raug;
• noj buckwheat thiab oatmeal tsawg kawg ib zaug txhua 7 hnub rautau txais cov carbohydrates uas koj xav tau;
• tsis muaj kua txiv thiab dej qab zib.

Tsis tas li ntawd, kev noj zaub mov no tsis pub ntau tshaj ib zaug txhua 6 lub hlis.

Kev noj "Maggi"

Lub hauv paus ntawm kev noj haus yog cov proteins, carbohydrates tau tso cai me me. Kev noj haus yog tsim rau 4 lub lis piam.

Txoj cai tseem ceeb ntawm kev noj zaub mov yog kev ua raws li kev noj haus uas tau xaiv. Yog li ntawd, yog tias qee qhov laj thawj nws yuav tsum tau cuam tshuam, koj yuav tau pib dua. Kev ua raws li cov cai nruj no ua rau kev ua kom cov txheej txheem tshuaj lom neeg hauv lub cev, vim tias qhov hnyav dhau lawm.

Noj "Maggi" tuaj yeem yog qe lossis tsev cheese. Cov kev cai muaj ntau rau lawv:

• Noj peb zaug ib hnub ib zaug. Ob teev tom qab noj mov loj, koj tuaj yeem noj khoom txom ncauj, piv txwv li, dib lossis zaub ntug hauv paus.
• Noj hmo - tsis pub dhau peb teev ua ntej yuav mus pw.
• Kev haus dej kom raug.
• Kev ua raws li cov ntawv qhia nruj. Yog tias koj yuav tsum noj cov khoom noj rau pluas tshais, ces koj yuav tsum tau siv lub sijhawm no. Tsis tas li, koj tsis tuaj yeem hloov ib yam khoom nrog lwm tus.
• Tsis kib hauv roj lossis rog. Cov zaub mov zoo tshaj plaws yog ci los yog microwaved.
• kev tawm dag zog.
• tag nrho abstinence from alcohol.

Lub sijhawm noj zaub mov koj tuaj yeem poob 10-25 kg.

Qhov zoo ntawm kev noj zaub mov yog tias tsis tas yuav suav calories, hnyav zaub mov, ntsuas feem. Muaj ntsev thiab txuj lom.

Contraindications:

• kab mob ntawm lub raum thiab kab mob plawv;
• dysbacteriosis.

Noj "6 petals"

Lub npe tsis raug xaiv los ntawm lub sijhawm. Kev noj zaub mov yog tsim rau 6 hnub, thaum lub sijhawm nws tuaj yeem siv li 5 kg. Cov zaub mov no zoo li kev ua si. Daim ntawv paj yog txuas rau lub tub yees, uas muaj 6 petals, txhua hnub koj yuav rhuav ib tug.

Nov yog hom kev noj zaub mov mono, cov protein thiab carbohydrates tau noj nyob rau ntau hnub. Txhua hnub nws muaj nws cov khoom, piv txwv li:

1. Hnub Monday yog ntses.
2. Tuesday - zaub.
3. Wednesday - qaib.
4. Thursday - cereals.
5. Friday - tsev cheese.
6. Saturday - fruits.

Nws txwv tsis pub ua txhaum txoj cai ntawm hnub. Nws yog nrog cov khoom noj no uas cov rog subcutaneous tau hlawv zoo.

Kev noj zaub mov tsis pom zoo thaum cev xeeb tub thiab lactation, plab hnyuv pathologies. Qhov tsis zoo ntawm kev noj zaub mov zoo li no yog cov ntsiab lus calorie tsawg ntawm cov khoom noj, uas ua rau muaj kev tshaib plab. Tsis tas li ntawd xwb, koj yuav tsum tso qab zib tag nrho.

Vitamin-Protein Diet

Qhov no yog ib qho yooj yim thiab nyab xeeb noj zaub mov kom poob phaus. Nws yog yooj yim zam, tsis muaj qhov tsos ntawm kev tshaib kev nqhis. Hauv kaum hnub koj tuaj yeem tshem tau 5-7 kg.

Lub ntsiab lus ntawm kev noj zaub mov noj yog tias thaum nruab hnub tsuas yog noj cov zaub mov protein thiab vitamin xwb, tab sis nyias nyias ntawm lub sijhawm sib txawv. Qhov kev hloov pauv no hloov cov metabolism, uas ua rau kom tshem tawm cov phaus ntxiv.

Dab tsi tso cai:

• Yuav luag txhua txiv hmab txiv ntoo thiab zaub. Koj yuav tsum tso tseg tsuas yog txiv hmab txiv ntoo, apricots, persimmons, mangoes, qos yaj ywm, peas thiab pob kws.
• khoom noj protein. Koj tuaj yeem noj qe, ntses, nqaij ntshiv, tsev cheese, feta cheese, cheese.
• Purified dej, tshuaj ntsuab tshuaj yej tsis muaj suab thaj. Tus naj npawb ntawm cov dej haus ib hnub tsis txwv.

Yuav tsum tsis suav nrog:

• sweets;
• fatty mov;
• khoom ci;
• -cov kua quav, ketchup, mayonnaise;
• kub txuj lom;
• dej qab zib thiab cawv;
• tea thiab kas fes nrog qab zib.

cov cai tseem ceeb rau kev nyab xeeb poob

Xaiv cov zaub mov, mloog cov lus pom zoo kom poob phaus yam tsis muaj kev phom sij rau kev noj qab haus huv:

• Kev poob ceeb thawj tuaj yeem ua rau mob. Tshem tawm cov phaus ntxiv maj mam.
• Kev noj zaub mov uas cog lus tau sai yuav ua rau muaj kev cuam tshuam luv luv. Thaum koj pib noj hauv hom li niaj zaus, qhov hnyav tshaj yuav rov qab los.
• Nws yog ib qho tseem ceeb kom ua raws li kev tswj hwm ntawm hnub. Tsis tsaug zog, noj zaub mov tsis tu ncua yuav ua rau qeeb qeeb.
• Thov nco ntsoov tias tsis txhob poob phaus, koj tuaj yeem tau txais daim tawv nqaij xoob. Tsis txhob hnov qab txog lub cev ua si.
• Kev tshem tawm cov kua dej ntau dhau thiab cov co toxins yuav pab txhim kho cov nyhuv. Rau lub hom phiaj no, koj tuaj yeem siv cov ntaub qhwv kom zoo nkauj, mus ntsib da dej lossis sauna.

Yog tias koj twb tau xaiv cov zaub mov zoo, tsis txhob yig mus nrog kws kho mob. Tus kws kho mob tshwj xeeb yuav pab xaiv cov khoom noj kom zoo, kev ua si lub cev, yuav pab daws cov teeb meem tshwm simcov txheej txheem ntawm kev poob phaus teeb meem.