2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07
Nws yooj yim kom tau zoo, tab sis rov qab qhov hnyav uas xav tau yog qhov nyuaj dua. Zoo siab hnub so nrog ntau lub koob tsheej, haus dej cawv thiab carbonated, khoom noj txom ncauj tsis kawg ntawm kev khiav thiab zaub mov qhuav, tsis kam noj tshais, vim qhov no yuav "tsis zoo rau lub cev", thiab ntau lwm yam xwm txheej zoo sib xws ua rau cov nplai qhia 5-10, txwv tsis pub. thiab 20-30 kilograms ntau tshaj qhov tsim nyog.
Hnub no, kom paub meej, txawm tias menyuam yaus yuav teb tias txhawm rau kom poob phaus, koj tsuas yog yuav tsum ua raws li kev noj zaub mov kom raug, tsis suav qee yam khoom noj - thiab tom qab ntawd lub neej yuav yooj yim dua. Tab sis lo lus no txhais li cas? Thiab dab tsi yog lub hauv paus ntawm kev noj zaub mov kom raug rau kev poob phaus? Nws yog lub sijhawm los nrhiav cov lus teb rau cov lus nug uas txhawj xeeb ntau tus poj niam thiab txiv neej!
khoom noj kom raug - nws zoo li cas?
Hauv kev luv luv, qhov no yog lub hauv paus ntawm kev noj qab haus huv txoj kev ua neej, uas tsis yog qhov hnyav xwb, tab sis kuj yog lub cev thiab lub siab lub ntsws ncaj qha nyob ntawm. Khoom noj khoom haus yog physiologicalib qho kev xav tau uas nyob hauv thawj kauj ruam, thiab tag nrho lwm yam kev ntshaw ntawm tib neeg twb "repelled" los ntawm nws (qhov no tau hais los ntawm ib hom "pyramid ntawm kev xav tau" los ntawm American psychologist Abraham Maslow). Khoom noj khoom haus yog kho rau txhua yam kab mob. Tab sis tsis ntev los no, hmoov tsis, nws tau dhau los ua kev ntseeg.
noj qab nyob zoo txhais tau hais tias kev noj haus thiab nqus cov khoom tsim nyog los ntxiv rau lub zog siv, tswj kev ua haujlwm ntawm txhua lub cev ntawm tib neeg lub cev, kho thiab tsim cov ntaub so ntswg.
Lub ntsiab lus tseem ceeb ntawm kev noj zaub mov kom raug
Ua ntej nkag mus rau lub neej tshiab, noj qab nyob zoo, yuav tsum tau kawm qhov teeb meem no kom ntxaws ntxiv. Yog tias koj ntes tag nrho cov nuances, nws yuav tsis yooj yim rau kev nkag siab txog kev lis zaub mov hauv lub neej txhua hnub. Yog li, lub hauv paus ntawm kev noj zaub mov kom raug rau kev poob phaus:
- Ntau yam, sib npaug, feem ntau cov zaub mov. Ua ntej, xws li kev noj haus yuav tsis tau dhuav, thiab qhov thib ob, nws yog ib qho kev lees paub tias lub cev tau txais tag nrho cov tshuaj uas nws xav tau txhua hnub. Koj yuav tsum noj me me, khaws cov zaub mov tseem ceeb thiab ntxiv 2-3 ntxiv (khoom noj txom ncauj).
- khoom tshiab. Nrog rau kev khaws cia ntev, yuav luag tag nrho lawv poob lawv cov khoom muaj txiaj ntsig, yog li nws zoo dua los yuav khoom noj txhua hnub.
- Cov npe ntawm cov cai yooj yim rau kev noj zaub mov kom zoo rau kev poob phaus tsis tuaj yeem nyob tsis muaj zaub tshiab thiab txiv hmab txiv ntoo. Vim muaj cov ntsiab lus ntawm fiber ntau, lawv txhim kho cov txheej txheem metabolic thiab muaj txiaj ntsig zoo rau lub plab zom mov. Thiab cov vitamins thiab cov ntsiab lus yog qhov tsim nyog rau kev nqus ntawm cov zaub mov thiab ntxiv dag zog rau kev tiv thaivkab mob.
- Ua raws li kev sib raug zoo ntawm cov khoom. Qee qhov ntawm lawv yuav tsum tsis txhob noj ua ke, vim qhov no ua rau tsim cov co toxins thiab cov khoom pov tseg ntau hauv lub cev.
- Hloov zaub mov raws caij nyoog. Thaum lub caij ntuj sov, feem ntau ntawm cov khoom noj yuav tsum muaj cov zaub mov ntawm cov nroj tsuag, thiab nyob rau lub caij ntuj no, cov zaub mov muaj roj thiab cov protein yuav tsum suav nrog.
- Kawm kom suav xam cov ntsiab lus calorie txhua hnub kom raug. Qhov tsis sib xws hauv qhov teeb meem no feem ntau ua rau pom qhov ntxiv centimeters ntawm lub duav.
Qhov chaw ua kua hauv cov khoom noj kom raug
Dej ua lub luag haujlwm tseem ceeb hauv tib neeg kev noj haus. Lub hauv paus ntawm kev noj zaub mov kom zoo rau kev poob phaus suav nrog kev noj cov kua dej txaus, uas yog 1.5 litres ib hnub. Nws raug nquahu kom txiav txim siab tsuas yog dej dawb xwb.
Feem ntau, kev xav txog seb cov tshuaj yej thiab kas fes puas suav tias yog cov kua tib yam uas tus neeg xav tau, sib txawv ntau. Qee tus hais tias qhov kev lag luam no tau xav rov qab rau xyoo 1990, thaum lub raj mis dej tshwm sim, thiab nws yuav tsum tau tshaj tawm qee yam. Ntawm qhov tod tes, dej qab zib xws li kas fes thiab tshuaj yej (thiab thawj zaug ntawm cov no yuav tsum tsis txhob yog ib feem ntawm "kev noj qab haus huv" noj txhua yam) ua kom cov txheej txheem tshem tawm cov kua dej ntawm lub cev, thiab yog li ntawd tsis muaj ib lub tshuab tau txais dej. yuav tsum ua kom zoo.. Txawm li cas los xij, nws yog qhov zoo tshaj rau lo rau txoj hauj lwm uas tshuaj yej yog cov dej haus thib ob thiab cov kua dej dawb yog qhov tseem ceeb.
Koj tuaj yeem haus dej txhua lub sijhawm koj xav tau. Thawj iav yog pom zoohaus tam sim tom qab pw tsaug zog, ntawm lub plab khoob.
Lub hauv paus ntawm kev noj zaub mov kom raug rau kev poob phaus hauv cov phiaj xwm
Hnub no, ntau lub tshuab tau tsim, muaj ntau cov lus pom zoo los ntawm cov kws tshaj lij, thiab tus neeg tsuas tuaj yeem xaiv cov kev xaiv uas haum rau nws txoj kev ua neej. Cia peb saib ob peb txoj kev noj zaub mov kom zoo kom yooj yim to taub yuav ua li cas mus ntxiv.
Scheme No. 1.
| Meals | Menu |
| Breakfast |
|
| Khoom noj txom ncauj |
|
| Lunch |
|
| Khoom noj txom ncauj | Fresh pureed carrots with zib ntab. |
| Dinner |
|
Scheme No. 2.
| Breakfast | Lunch | Dinner | |
| Hnub Monday | YenCurd casserole nrog raisins. | Nqaij kua zaub nrog ntsuab peas thiab squid. | zaub stew. |
| Tuesday | Cub ci zaub nrog nqaij. | Suav qaib mis nrog boiled mov. | |
| Wednesday | Omelette nrog zaub. | Pisserie with buckwheat thiab ntses. | ncuav ntses. |
| Thursday | Oatmeal nrog txiv ntseej thiab txiv hmab txiv ntoo. | zaub kua zaub nrog nqaij qaib. | Zoo zucchini. |
| Friday | Pink salmon steak. |
Table 2 tsis piav txog khoom noj txom ncauj, cov zaub mov tseem tsis suav nrog tshuaj yej. Qhov no tsis txhais hais tias lawv yuav tsum tsis txhob ua. Rau cov khoom noj txom ncauj, cov khoom noj qab zib yog qhov zoo: txiv hmab txiv ntoo, zaub thiab zaub xam lav los ntawm lawv, qaub-mis haus, noj cov ncuav qab zib. Nws tseem ceeb heev kom tsis txhob hnov qab txog tshuaj yej thiab dej dawb.
Txoj kev thib peb tsis yog cov ntawv qhia zaub mov, tab sis tsuas yog ib qho system uas muaj cov hauv paus ntawm cov khoom noj kom raug rau kev poob phaus.
| Nyob | sijhawm | Drinks | khoom |
| Nyob | 8:00 | - | Nws pom zoo kom haus cov khoom noj carbohydrate hauv qhov nyiaj ntawm 150 g. Nws tuaj yeem yog buckwheat, mov, semolina,pob kws los yog barley porridge. Koj tuaj yeem ntxiv pluas tshais nrog qe qe thiab qee cov zaub / txiv hmab txiv ntoo. |
| Second | 9:00-9:30 | Yuav tsum haus tshuaj yej, kas fes lossis kua txiv hmab txiv ntoo hauv qhov nyiaj tsis tshaj 500 ml. | - |
| Third | 11:00 | - | qe thiab porridge (150g) |
| Plaub | 12:00-12:30 | Dej, kas fes, kua txiv lossis tshuaj yej (txog 500 ml). | - |
| 14:00 | Dej lossis tshuaj yej (500 ml). | nceb, zaub lossis zaub zaub (200g), nqaij ntshiv lossis ntses / nqaij nruab deg (100g). | |
| Sixth | 17:00 | Tea los yog kua txiv (0.5 l). | Same as at 2pm: carbohydrate (200g) thiab protein (100g) zaub mov. |
| xya | 20:30 | 200 ml ntawm kefir, mis nyuj lossis fermented ci mis nyuj. | 100g tsev cheese lossis lwm yam khoom noj protein. |
Cov ntsiab lus calorie ntawm cov khoom noj no yog kwv yees li 1300 kcal.
Cov kws paub txog zaub mov pom zoo li cas rau kev poob phaus los ntawm kev noj zaub mov kom raug?
Ntau tus neeg hla noj tshais vim lawv xav tias nws ua rau lawv rog. Qhov kev xav no yuav tsum tau muab pov tseg ntawm koj lub taub hau, vim nws yog cov khoom noj tseem ceeb tshaj plaws hauvthaum nruab hnub, thiab tsis muaj nws yog tsis yooj yim sua kom xav txog lub hauv paus ntawm cov khoom noj kom zoo rau kev poob phaus. Nutritionist pom zoo:
- Nco ntsoov noj zaub mov carbohydrate rau pluas tshais.
- Tsis txhob txwv kev noj cov khoom, txawm tias cov khoom qab zib yuav tsum tsis txhob tso tseg mus ib txhis.
- Ntau ntau yam hauv cov ntawv qhia kom nws sib npaug, noj qab haus huv thiab tsis dhuav.
- Tsis tshaib plab yog kev ntxhov siab rau lub cev.
- Nrog ntau txiv hmab txiv ntoo thiab zaub ntawm cov zaub mov.
- Niam txiv citrus thiab pineapples vim lawv muaj peev xwm hlawv rog.
- Tsis txhob kib, qab ntsev, rog thiab haus luam yeeb.
- Tsis txhob hnov qab haus dej.
Fundamentals ntawm cov khoom noj kom raug rau kev poob phaus: zaub mov
lub rooj no qhia tias cov zaub mov twg tuaj yeem noj thaum nruab hnub.
| Nyob | Option 1 | Option 2 | Option 3 | Option 4 | Option 5 |
| Breakfast | yoghurt-drenched cereal, txiv hmab txiv ntoo thiab kas fes / tshuaj yej. | Nplej porridge nrog txiv hmab txiv ntoo qhuav thiab tshuaj yej ntsuab. | Buckwheat porridge nrog zaub nyias thiab tshuaj yej. | Oatmeal nrog ci kua txiv thiab tshuaj yej / kas fes. | Curd casserole thiab ci nrog butter, kua txiv los yog tshuaj yej ntsuab. |
| Lunch | Y yogurt thiab walnuts. | Banana and kefir. | Decoction of wild rosethiab tsev cheese. | Apple and yogurt. | Banana and yogurt. |
| Lunch | -cov kua zaub ntses, zaub mov ci, hau nqaij qaib mis, compote. | Zaub kua zaub, goulash, mashed qos yaj ywm, kua txiv, zaub zaub. | Ntsuag mov, cereal kua zaub, ci ntses, vinaigrette. | YBoscht, buckwheat porridge, nqaij qaib cutlet, compote. | Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws. |
| Khoom noj txom ncauj | yogurt los yog tsev cheese. | YenCiav nrog cocoa, tsev cheese. | yogurt nrog figs los yog qhuav apricots. | txiv hmab txiv ntoo nyias, crackers. | txiv hmab txiv ntoo qhuav nrog txiv ntoo thiab yogurt. |
| Dinner | Zaub xam lav nrog grilled ntses, yogurt. | zaub stew nrog ntses thiab bran qhob cij, tshuaj yej. | nqaij qaib fillet nrog vinaigrette, ntsuab tshuaj yej. | zaub stew thiab nqaij npua, tshuaj yej. | Steak nrog zaub zaub xam lav thiab tshuaj yej ntsuab. |
Txoj kev npaj zaub mov thiab nws lub luag haujlwm hauv kev noj zaub mov kom raug
Cov cai tseem ceeb ntawm kev noj zaub mov kom poob phaus, cov ntawv qhia zaub mov uas tau piav qhia saum toj no, kuj suav nrog kev ua noj tshwj xeeb. Yog li, nws yog qhov zoo dua kom tsis txhob siv cov laujkaub kib feem ntau, vim tias cov zaub mov dhau los ua rau lub plab thiab daim siab tsis zoo. Cov neeg ua haujlwm zoo tshaj plaws hauv kev ua noj yuav yog lub cooker qeeb, ob chav boiler, cua grill thiabyooj yim saucepan. Koj tuaj yeem ci zaub mov hauv qhov cub.
Zoo kawg
Nws tsis yog qhov nyuaj rau nco ntsoov lub hauv paus ntawm cov khoom noj kom zoo rau cov poj niam kom poob phaus, tab sis qhov tshwm sim tom qab hloov mus rau cov zaub mov noj qab haus huv yuav hnov zoo sai sai, thiab koj tuaj yeem pom nws tsis yog hauv daim duab xwb, tab sis kuj hauv kev noj qab haus huv.
Kev ua haujlwm ntawm lub plab zom mov ua lub luag haujlwm tseem ceeb rau tag nrho lub cev, txawm tias ntau tus neeg tsis paub txog nws. Lub zog ntawm kev tiv thaiv tsuas yog nyob ntawm nws, vim hais tias cov hlwb tiv thaiv tau yug los hauv lub cev. Noj kom raug txhais tau tias noj qab nyob zoo sab hauv thiab tawm!
Pom zoo:
Lub hauv paus ntsiab lus ntawm kev hlais ntawm lub rooj noj mov. Festive txiav ntawm lub rooj: duab, cov lus pom zoo thiab cov lus qhia rau kev pab
Thaum sau cov ntawv qhia zaub mov rau kev ua koob tsheej, yuav luag txhua qhov chaw tshwj xeeb tau muab rau ntau qhov kev txiav. Cov kws ua zaub mov kws tshaj lij feem ntau tsis txawm cais cov tais diav xws li cov tais diav, tab sis lawv tso cai rau koj kom muaj kev sib txawv ntawm cov pluas noj thiab dhau los ua qhov kho kom zoo nkauj ntawm lub rooj noj mov. Muab qhov no, nws tsim nyog kawm nyob rau hauv kev nthuav dav yuav ua li cas txiav txiav rau ntawm lub rooj noj mov, cov khoom siv dab tsi thiab thaum lawv tau txais kev pab
Cov zaub mov noj kom poob phaus los ntawm tsev cheese: kev xaiv noj zaub mov, calorie ntsiab lus ntawm tsev cheese, qhia, contraindications, lus pom zoo, tshuaj xyuas thiab cov txiaj ntsig
Qee cov zaub mov nruj tsis suav nrog qhov ua tau ntawm kev noj cov tsev cheese. Txawm li cas los xij, tsis hais txog qhov ntsuas no, cov khoom siv mis nyuj fermented no muaj txiaj ntsig zoo rau lub cev ntawm cov neeg uas poob phaus. Tsev cheese muaj cov khoom noj muaj txiaj ntsig zoo, thiab tseem muaj ntau cov ntsiab lus tseem ceeb rau lub plab thiab cov hnyuv. Cov khoom noj khoom haus tshwj xeeb tau tsim nyob rau hauv uas tsev cheese yog cov khoom tseem ceeb
Lub hauv paus ntsiab lus ntawm kev kho mob noj zaub mov: txhais, cov hauv paus, txoj hauv kev, lub koom haum, kev ua haujlwm, lub hom phiaj thiab txiaj ntsig rau lub cev
Tsis yog txhua tus paub tias zaub mov zoo lossis qhov phem tuaj yeem ua rau lub cev. Raws li roj rau tib neeg lub cev, zaub mov muaj feem cuam tshuam rau nws. Tias yog vim li cas nws tseem ceeb heev kom paub txog tag nrho nws cov nuances. Khoom noj khoom haus kom zoo, huv si thiab noj qab nyob zoo tuaj yeem ua rau tib neeg rov qab los ntawm kev mob ntev, txo cov tsos mob hnyav, txhim kho nws txoj kev noj qab haus huv thiab ua kom muaj txiaj ntsig zoo
Kev noj zaub mov tsis muaj nqaij rau kev poob phaus: kev xaiv noj zaub mov, lub hom phiaj, cov haujlwm, cov ntawv qhia zaub mov rau lub lim tiam, qhia, contraindications, lus pom zoo, tshuaj xyuas thiab cov txiaj ntsig
Kev noj zaub mov tsis muaj nqaij kom poob phaus - Puas yog qhov tseeb lossis lus dab neeg? Nws tsis yog rau tsis muaj dab tsi uas muaj ntau cov zaub mov hauv ntiaj teb raws li kev noj zaub mov thiab veganism. Xws li kev noj haus implies ib tug tag nrho tsis kam ntawm nqaij. Nyob ntawm tus neeg txoj kev ntseeg, nws kuj yuav tsis kam noj cov khoom noj mis thiab qe. Tab sis qhov no yog ib qho kev xaiv dhau heev: tom qab tag nrho, lub cev yuav tsum tau txais cov protein. Tsab ntawv nthuav qhia cov zaub mov rau kev poob phaus yam tsis muaj nqaij, thiab tseem piav qhia txog cov hauv paus ntsiab lus ntawm kev poob phaus ntawm kev noj zaub mov zoo li no
Kev noj zaub mov "1200 calories": tshuaj xyuas, kev xaiv noj zaub mov, lub hom phiaj, cov haujlwm, cov ntawv qhia zaub mov rau lub lim tiam, qhia, contraindications, cov lus pom zoo thiab cov txiaj ntsig
Muaj ntau cov zaub mov tau tsim, uas txhua tus poj niam tuaj yeem xaiv qhov nws nyiam. Ntawm lawv muaj cov kev poob phaus uas tsis suav nrog kev txwv nruj rau kev siv qee yam khoom. Tab sis tsis yog txhua tus tuaj yeem "boast" cov kev tshuaj xyuas zoo. Kev noj zaub mov 1200 calorie yog txoj kev nyab xeeb tshaj plaws thiab zoo tshaj plaws kom poob phaus. Nws yog tsim los ntawm ib qho kev pom zoo, cov zaub mov sib npaug, cov ntsiab lus calorie txhua hnub uas tsis pub tshaj 1200 kcal
