Yuav noj li cas noj qab nyob zoo thiab pheej yig: ib daim ntawv teev cov khoom muaj, zaub mov txawv

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07

Txoj kev ntseeg nrov, nws muaj peev xwm noj qab haus huv thiab pheej yig. Yuav ua li cas? Cov kws tshaj lij qhia ua ntej ntawm txhua yam kom paub koj tus kheej nrog cov hauv paus ntsiab lus ntawm kev noj qab haus huv. Yog tias peb txheeb xyuas lawv, peb tuaj yeem xaus tias cov khoom noj kom zoo thiab noj qab haus huv yog tus yuam sij rau kev noj qab haus huv. Tsis tas li ntawd, "kev mob tshwm sim" ntawm kev kho cov khoom noj yog tshem tawm cov phaus ntxiv thiab, raws li, ntau yam kab mob. Cov kauj ruam tom ntej yog mus yuav daim ntawv teev npe zoo nkauj.

Cov neeg noj zaub mov thiab kws kho mob qhia sau cov ntawv qhia zaub mov, zaub mov txawv, thiab cov npe yuav khoom rau ntawm daim ntawv. Cov kws tshaj lij paub tseeb tias txhua tus tuaj yeem noj qab, noj qab nyob zoo thiab pheej yig. Thaum ib tug neeg pib hnov txog txhua qhov kev hloov pauv uas tshwm sim (ob leeg sab nraud thiab sab hauv), nws nkag siab tias qhov kev txiav txim siab hloov nws txoj kev ua neej zoo npaum li cas.

Txoj cai ntawm kev noj zaub mov kom raug

Tam sim no, muaj ntau qhov kev noj haus, txhua qhov tsuas yog ua rau muaj txiaj ntsig ib ntus xwb. Nws yog ib qho tsim nyog yuav tsum tsis kam lees nws, qhov hnyav nce tshwm sim thiab kev noj qab haus huv tsis zoo. Hauv qhov no, ntau tus neeg tau xav txog yuav ua li cas noj kom raug thiab pheej yig thiaj li poob phaus. Cov kws tshaj lij hais tias kev poob phaus yog ib qho txiaj ntsig ntawm kev hloov pauv kev noj haus. Nws lub luag haujlwm tseem ceeb yog kho thiab tswj kev noj qab haus huv.

Cov ntsiab lus ntawm kev noj zaub mov zoo:

1. Cov ntawv qhia zaub mov yuav tsum muaj ntau yam. Lub cev xav tau ntau cov as-ham uas muaj nyob rau hauv zaub, txiv hmab txiv ntoo, ntses, nqaij, khoom noj siv mis, thiab lwm yam. Hauv lwm lo lus, kev noj haus yuav tsum tsis txhob muaj tsuas yog 3-4 lub tais nyiam.
2. Koj yuav tsum noj tsawg, tab sis feem ntau - 5-6 zaug ib hnub. Nyob rau tib lub sijhawm, qhov loj ntawm ib qho kev pabcuam yuav tsum tsis pub tshaj 200 g. Cov kws tshaj lij qhia kom hloov cov phaj loj nrog cov me me. Cov yav tas yog tsim los rau me ntsis dag lub cev, tsim cov illusion ntawm ib feem loj.
3. Nws yog ib qho tsim nyog yuav tsum suav cov calorie ntsiab lus ntawm cov tais diav tas li. Thaum pib, qhov kev tawm dag zog no yuav zoo li tsis txaus ntseeg, tab sis txhua tus neeg uas xyaum noj zaub mov kom zoo nco ntsoov tias tom qab li ib hlis nws raug coj mus rau automatism.
4. Nws pom zoo kom noj tib lub sijhawm. Yuav tsum muaj tsawg kawg 3 teev ntawm noj hmo thiab mus pw hmo ntuj.
5. Noj tshais yog pluas mov tseem ceeb ntawm hnub. Nws yog nws uas pib ua haujlwm ntawm lub cev. Koj tuaj yeem tsis kam noj hmo, tab sis tsis yogtshais.
6. Txhawm rau txo qhov kev tshaib kev nqhis, koj yuav tsum noj khoom txom ncauj ntawm cov zaub mov tseem ceeb. Tab sis tsis txhob hnov qab suav calories.
7. Yuav tsum tso zaub mov ceev, zaub mov qab thiab qab heev. Tab sis lub xeev puas siab puas ntsws tseem ceeb rau ib tug neeg. Yog tias nws tsis tuaj yeem tsis kam noj cov tais diav tag nrho, nws raug tso cai noj lawv. Tab sis tsis txhob ntau tshaj ib zaug ib lub lim tiam.

Ntxiv rau, zaub mov yuav tsum tau boil, ci los yog steamed. Cov zaub mov rog thiab kib ua rau muaj kev phom sij ntau dua li qhov zoo rau lub cev.

Kev txiav txim siab calories txhua hnub

Cov neeg uas xav noj kom raug thiab pheej yig, koj yuav tsum xub nkag siab tias lawv noj ntau npaum li cas hauv 1 hnub. Tom ntej no, koj yuav tsum xam tus kheej cov ntsiab lus calorie txhua hnub thiab sib piv cov ntsuas. Yog thawj zaug loj dua qhov thib ob, peb tuaj yeem hais tias qhov ua rau muaj ntau yam kab mob, suav nrog kev rog, tau pom.

Kev xam cov calorie noj txhua hnub, cov poj niam raug pom zoo kom siv Mifflin mis: (lub cev hnyav, kg x 9.99) + (qhov siab, cm x 6.25) - (hnub nyoog, xyoo x 4.92) - 161. Nws yog siv tau thiab rau cov txiv neej. Tab sis nyob rau theem kawg, koj yuav tsum tsis txhob rho tawm 161, tab sis ntxiv 5.

Tom qab ntawd koj yuav tsum muab qhov tshwm sim los ntawm qhov sib npaug ntawm lub cev ua haujlwm:

• 1, 2 - kev ua neej nyob tsis muaj zog;
• 1, 4 - taug kev tsis tu ncua;
• 1, 6 - workout 3-5 zaug ib lub lim tiam;
• 2 - kev mob lub cev txhua hnub.

poob phaus, nws txaus noj 200-300 kcal tsawg.

Yuav siv nyiaj tsawg rau zaub mov

Nov yog ib lo lus nug saum toj kawg nkaus uas tib neeg muaj thaum lawv xav nkag siab yuav ua li cas noj qab haus huv thiab pheej yig. Txhawm rau siv nyiaj tsawg dua rau zaub mov, nws raug nquahu kom ua raws li cov cai hauv qab no:

1. Ua ntej mus tom khw lossis khw, ua ib daim ntawv teev npe thiab ua raws nws.
2. Yog xav mus yuav khoom hauv lub xeev tag nrho. Yog li kev pheej hmoo ntawm kev yuav ib yam dab tsi qab, tab sis muaj teeb meem tsawg dua.
3. Ua raws li kev tshaj tawm hauv khw muag khoom. Feem ntau koj tuaj yeem yuav cov khoom ntawm ib nrab ntawm tus nqi.
4. Koj yuav tsum mus yuav khoom kom zoo. Kev taug kev yuav tsum tau npaj.

Dhau li ntawd, cov kws kho mob tsis pom zoo kom yuav cov kua txiv hmab txiv ntoo. Lawv tsis tsuas yog teeb meem, tab sis kuj kim. Nws yog qhov zoo dua los yuav cov txiv hmab txiv ntoo qhuav thiab brew ib qho dej qab qab koj tus kheej.

Lub hauv paus ntawm kev noj haus: khoom noj pheej yig thiab noj qab nyob zoo

Cov neeg pib tshiab feem ntau muaj lus nug ntau. Yuav ua li cas kom raug sau ntawv qhia zaub mov rau ib lub lim tiam kom poob phaus? Yuav ua li cas noj qab nyob zoo thiab pheej yig? Qhov no tsuas yog ib daim ntawv teev npe tsis tiav. Txhawm rau txhawm rau txhim kho koj cov kev xav, koj yuav tsum txiav txim siab raws li kev noj haus. Tsis tas yuav suav cov khoom noj uas tsis tau hlub hauv cov ntawv qhia zaub mov. Lawv siv tuaj yeem ua rau rov qab mus rau cov khoom noj tsis zoo.

Cov lus hauv qab no qhia ob qho khoom pheej yig thiab noj qab haus huv. Koj tuaj yeem ua noj ntau cov tais diav los ntawm lawv.

khoom	Nyob zoo rau lub cev
Cabbage	Tshuaj calcium thiabvitamin C.
Carrots	pib cov txheej txheem rejuvenation, txhim kho kev zom zaub mov.
Beets	Nyob rau hauv lub plawv.
	Normalizes plab hnyuv microflora, tiv thaiv kev tsim cov qog nqaij hlav cancer.
Radish	Ua kom lub plawv cov leeg muaj zog, txhim kho kev ua haujlwm ntawm lub paj hlwb.
Herring	Nws yog ib qho pheej yig analogue ntawm cov ntses liab. Nws muaj tib qhov nyiaj ntawm omega-3 acids, uas cuam tshuam zoo rau kev ua haujlwm ntawm tag nrho cov kab mob.
qaib	Txhim kho cov kab mob musculoskeletal, ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntsha.
Offal	Cov vitamins thiab minerals tseem ceeb.
Qe	YZoo qhov muaj protein ntau.
Apples	Ua kom lub cev muaj zog tiv thaiv kab mob, tiv thaiv kev loj hlob ntawm cov ntshav liab.
Bananas	Ua haujlwm ntawm lub paj hlwb thiab cov hlab plawv zoo li qub.
Ntaus	Pab txhawb kev txhim kho ntawm lub plab zom mov.
Rye bread	Muaj yuav luag txhua yam tseem ceeb ntawm kab.
Ntsuab	zoo cuam tshuam rau tag nrho lub cev.
Linseed roj	pheej yig thiab zoo heev analogue ntawm txiv roj roj.
Seaweed	Txhim kho cov thyroid ua haujlwm.
	YZoo qhov muaj protein ntau.
pasta	muaj txiaj ntsigcarbohydrates.
Lemons	Ntawm vitamin C.

Los ntawm cov khoom no nws muaj peev xwm ua tau ib daim ntawv qhia rau ib lub lim tiam. Khoom noj khoom haus pheej yig tsis yog lus dab neeg. Thaum nyiaj txiag ntxiv tshwm sim, koj tuaj yeem nthuav cov zaub mov me me lossis hloov qee yam khoom los ntawm cov npe nrog lwm tus.

khoom noj txom ncauj

Nutritionists qhia noj ib puv tes ntawm txiv ntseej ntawm pluas noj. Tab sis cov khoom noj txom ncauj no yuav tsum tau siv nyiaj. Rau cov neeg uas xav paub yuav ua li cas noj kom raug thiab pheej yig, cov khoom hauv qab no yuav tsum nyob hauv cov ntawv qhia zaub mov:

• bananas;
• pears;
• apples;
• berries;
• tswb pepper;
• cucumber;
• carrot;
• cov khoom noj mis nyuj muaj roj tsawg;
• txiv hmab txiv ntoo qhuav;
• qe boiled;
• bread and txiv lws suav sandwich;
• muesli bar.

Cov neeg uas tsis nyiam cov khoom noj txom ncauj tuaj yeem ua cov txiv hmab txiv ntoo thiab zaub zaub xam lav nrog cov roj tsawg (nws tseem ceeb kom nco ntsoov cov ntsiab lus calorie).

Sample menu for the week

Nqis thiab khoom noj kom zoo rau kev poob phaus rau cov poj niam thiab txiv neej tsis hais txog kev tshaib plab kiag li. Raws li kev txheeb xyuas, tib neeg tsis tshua muaj qhov kev xav no, lawv tsis muaj lub siab xav noj yam tsis zoo.

Ib yam khoom noj rau lub lim tiam yog nthuav tawm hauv lub rooj (los ntawm saum mus rau hauv qab - pluas tshais, khoom noj txom ncauj, pluas su, tav su tshuaj yej, noj hmo).

Nyob zoo ib tsoom niam txiv kwv tij neej tsa phooj ywg sawv daws.

Nyob zoo ib tsoom niam txiv kwv tij neej tsa phooj ywg sawv daws.

Hnub Monday	Tuesday	Wednesday	Thursday	Friday	Hnub Saturday	Sunday
		oatmeal porridge	cheesecakes		Scrambled egg	oatmeal porridge
	Banana	txiv hmab txiv ntoo qhuav	Apple	Sandwich	Cucumber	Berry
Passa, qaib ntxhw nrog zaub	Steamed herring, pasta			zaub zaub, nqaij qaib		zaub zaub, mashed qos yaj ywm
Banana	Sandwich	Pear	Apple	Berry	Banana	Cucumber
zaub xam lav, kefir	txiv hmab txiv ntoo, mis nyuj	qos yaj ywm mashed	zaub kua zaub, kefir	zaub borscht	Fruit salad	zaub xam lav, kefir

Raws li koj tuaj yeem pom los ntawm lub rooj, ob qho khoom noj tseem ceeb thiab khoom noj txom ncauj tsuas yog cov tais diav noj qab haus huv thiab pheej yig xwb. Tib lub sijhawm, qhov kev xav ntawm kev tshaib kev nqhis tsis tshwm.

Recipes

Kev noj zaub mov zoo tsis siv sijhawm ntev. Nov yog lwm qhov ntxiv rau cov uas xav nkag siab yuav ua li cas noj kom raug thiab pheej yig.

Daim ntawv qhia los ntawm cov ntawv qhia zaub mov rau ib lub lim tiam rau kev poob phaus:

1. Oatmeal. Ntxiv 1 tsp rau dej sov. Sahara. Ntxiv cereal. Simmer tshaj qis cua sov npog rau 5 feeb. Tshem tawm ntawm hluav taws. Cia sawv ntsug rau lwm 5-10 feeb.
2. zaub borscht. Cais cov nqaij qaibnqaij qaib. Boil dej nyob rau hauv ib saucepan. Ntsev. Ntxiv qos yaj ywm, cabbage. Maj mam simmer lub beets rau 1 tsp. zaub roj. Tom qab 15 feeb, ntxiv nws thiab nqaij qaib rau lub lauj kaub. Ua noj kom txog thaum kev sib tw.
3. zaub zaub. Boil nqaij qaib nyias. Muab qos yaj ywm, carrots thiab broccoli nyob rau hauv boiling dej thiab ntsev. Ua noj kom txog thaum ua tiav. Ntxiv qaib. Simmer rau lwm 5 feeb.

Hais txog cov zaub xam lav. Zaub thiab txiv hmab txiv ntoo tuaj yeem sib xyaw raws li koj nyiam. Txhua yam nyob ntawm tus kheej nyiam ntawm tus neeg.

cov kws kho mob

Cov kws tshaj lij pom zoo kom koj ua tib zoo mloog koj txoj kev noj qab haus huv. Yog hais tias ib tug neeg raug kev txom nyem los ntawm loj pathologies, nws yog pom zoo kom noj zaub mov kho. Tsuas yog tom qab kho nws tuaj yeem xav txog yuav ua li cas noj kom raug thiab pheej yig.

Tsis tas li ntawd, qee cov tib neeg pheej hloov lawv cov keeb kwm kev puas siab puas ntsws vim kev hloov pauv kev noj haus. Yog tias muab koj cov tais diav uas koj nyiam yog qhov nyuaj heev, kev hloov mus rau cov ntawv qhia zaub mov tshiab yuav tsum maj mam.

In xaus

Txoj kev ntseeg nrov, kev noj zaub mov kom raug yuav pheej yig. Nws yog txaus los kos ib daim ntawv qhia ua ntej, raws li kev muaj peev xwm nyiaj txiag. Tsis tas li ntawd, kev mus ncig yuav khoom yuav tsum tau npaj.