Cov zaub mov noj rau lub lim tiam: cov npe ntawm cov khoom, piav qhia thiab zaub mov txawv

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

Tus neeg rog rog paub qhov kev ntshaw kom poob phaus zoo li tsis muaj lwm tus. Thiab tsis tsuas yog vim lub cev zoo nkauj. Qhov hnyav tshaj yog lub nra ntawm tib neeg lub cev. Nws yog cov phaus ntxiv uas hnav cov pob qij txha, lub plawv ua haujlwm, ua rau ua pa luv thiab taug kev nyuaj.

Puas tuaj yeem poob phaus nrog kev noj haus? Yog nws ua tau. Muaj kev noj zaub mov tshwj xeeb. Nws yuav tau tham hauv qab no.

Yuav ua li cas kom poob phaus?

Thaum cov nce kilograms ya mus ntawm qhov nrawm nrawm, nws ntxov dhau los ua kev zoo siab. Feem ntau lawv yuav rov qab los. Yog, tsis nyob ib leeg, tab sis nyob rau hauv lub tuam txhab ntawm cov phooj ywg: ob peb phaus ntxiv. Yog tias tus neeg uas poob phaus poob ntau dua 5-7 kg ib lub lis piam, ua raws li kev noj haus, ces nws tsis zoo li qhov hnyav uas tau ua tiav yuav tau khaws cia ntev.

Vim li cas koj thiaj tsis poob ceeb thawj?

Leej twg hais tias koj ua tsis tau? Nws tseem ua tau. Tab sis cov lus nug tsuas yog tshwm sim: ntev npaum li cas? poob phaus tsis yogtsuas yog noj luv xwb. Qhov no yog ib qho kev xav tshwj xeeb. Tshawb xyuas koj tus kheej kev noj zaub mov tsis zoo. Thiab tus qauv ntawm kev ua neej nyob rau hauv dav dav. Txaus ntshai? Tseem yuav. Thawj kauj ruam yog ib txwm txaus ntshai. Tab sis tom qab ntawd yuav muaj ib qho laj thawj kom txaus siab rau koj tus kheej, cov txiaj ntsig ntawm koj tus kheej ua haujlwm ntawm lub cev.

Yuav ua li cas thaum koj poob ceeb thawj?

Dab tsi, feem ntau, poob phaus raws li? Los ntawm kev rhuav tshem cov rog hauv lub cev. Tib neeg lub cev yog ib qho tshwj xeeb "apparatus". Rau noj rog, nws tsuas yog noj ntawm qee cov ntsiab lus. Glycogen muab lub zog tseem ceeb rau lub cev. Glycogen yog "roj" rau lub cev, thiab cov peev txheej no tau muab los ntawm cov khoom noj uas muaj cov carbohydrates nyuaj.

Thaum ib tug neeg mus noj zaub mov, yuav luag txhua yam khoom noj uas paub tsis suav nrog. Lub cev yog deprived ntawm niaj hnub mov glycogen thiab pib rhuav tshem ib tug uas tau muab tso rau hauv nws lub plab. Thiab glycogen, ntxiv rau kev ua haujlwm ntawm lub zog, kuj yog ib hom "dam" rau cov dej hauv tib neeg lub cev. Glycogen raug rhuav tshem, tsis muaj dab tsi los tuav dej, thiab nws pib tawm ntawm nws tus tswv. Yog li ntawd, cov kilograms uas poob phaus tsis rog txhua. Qhov no yog dej zoo tib yam. Thiab tom qab ntawd, tom qab noj zaub mov, dej tau rov ua dua thiab yog li, qhov hnyav dhau rov qab los.

Ntau dhau lub taub hau

Txawm li cas los xij, txawm li cas los xij, tau paub ntev los lawm tias tib neeg lawv tus kheej tiv thaiv lawv tus kheej kom tsis txhob slim. Ntau qhov tseeb, lawv tsis xav txog lawv tus kheej hauv ib lossis lwm qhov hnyav uas xav tau thiab kev puas siab puas ntsws tsis pub lub cev ncav cuag nws.

Yuav khoomxav tau qhov hnyav thiab tshem tawm cov phaus ntxiv, koj yuav tsum tso cai rau koj tus kheej kom poob phaus. Cia li xav txog yuav ua li cas poob phaus yuav zoo li nyob rau hauv qhov hnyav, nws yuav xav li cas. Qhov no yuav ua rau lub hlwb tig mus rau txoj kev yog, thiab cov txheej txheem yuav txav mus tom ntej.

Cov cai yooj yim rau kev poob phaus

• Ua ntej ntawm tag nrho, koj yuav tsum tau qhib rau hauv cov txheej txheem ntawm kev poob phaus puas siab puas ntsws. Cia koj tus kheej kom tshem tau phaus ntxiv.

• Koj tsis tuaj yeem so lub cev.
• Koj yuav tsum rov xav txog koj tus cwj pwm. Cov kiv cua ntawm zaum ntawm lub rooj zaum saib TV yuav tsum tau hloov kho rau txoj haujlwm niaj hnub. Namely, suav nrog hauv kev tswj hwm kev tawm dag zog lub cev thiab taug kev hauv huab cua ntshiab.
• Kuv yuav tsum ua li cas ntau zaus? Yog tias poob phaus mus ntsib lub gym, nws yog qhov zoo dua los ua qhov no 3 zaug hauv ib lub lis piam rau 1.5-2 teev. Yog tias ua tsis tau, ces koj tuaj yeem xyaum hauv tsev - txhua hnub rau 40-60 feeb.
• pib qhov twg? Koj yuav tsum pib nrog kev tawm dag zog txhua hnub 15-20 feeb. Maj mam nce lub sijhawm thauj khoom. Qhov no yuav pab kom lub cev siv tau rau kev ua kis las tsis muaj kev ntxhov siab ntau.
• Kev taug kev sab nraum zoov yog qhov yuav tsum tau ua, tsawg kawg 30 feeb hauv ib hnub ua ntej pw.
• Raws li kev noj haus, nws yuav tsum yog feem, 5-6 zaug ib hnub. Cov feem yuav tsum me me.
• Thaum noj zaub mov, koj yuav tsum haus 2 litres dej huv txhua hnub. Tsis suav lwm yam dej qab zib.

Keeb kwm ntawm lub rooj kho mob 9

Tam sim no wb tham txog kev hloov khoom noj khoom haus. Qhov no tsis yog hais txog kev noj zaub mov zoo tshaj plaws uas pab koj poob phaus sai. Tsis yog kiag li. Hnub no yuav hais txog kev kho mob rooj 9.

Cov lus kho tus lej 9 tau nquag siv hauv cov tshuaj niaj hnub. Nws tus tsim tawm yog tus kws tshawb fawb Soviet Pevzner Manuil Isaakovich. Nws yog nws uas nrhiav tau lub koom haum ntawm kev noj haus nyob rau hauv Moscow, los ua ib tug pioneer nyob rau hauv lub teb ntawm kev noj haus kev kho mob. Txhua lub rooj kho mob uas paub txog tias cov neeg muaj kab mob hauv plab tau raug tshuaj xyuas los ntawm tib lub koom haum ntawm Kev Noj Qab Haus Huv raws li kev coj ntawm Pevzner.

Hais txog cov zaub mov twg koj tuaj yeem noj tau thiab yam koj tsis tuaj yeem, thiab cov zaub mov noj rau ib lub lis piam rau kev poob phaus yuav muab hauv qab no.

lub rooj no yog dab tsi?

pib noj zaub mov naj npawb 9 yog tsim los rau cov neeg mob ntshav qab zib. Nws tsis yog ib qho zais cia tias nws tsis tuaj yeem ua rau cov qib qabzib hauv cov ntshav tsis tau saib xyuas "kev tshaib kev nqhis". Nyob rau hauv ib tug figurative kev nkag siab ntawm lo lus, tau kawg. Qhov tseeb, koj tsis tuaj yeem tshaib plab, ntawm qhov tsis sib xws, koj tuaj yeem noj thiab noj. Tsuas yog kev noj haus yuav tsum raug. Nws yog cov khoom noj khoom haus no uas tau tsim los ntawm Pevzner M. I.

Cov lus noj zaub mov naj npawb 9 - cov zaub mov rau ib lub lim tiam, ib hlis lossis ntau dua yog siv tsis yog rau kev tiv thaiv ntshav qab zib xwb. Nws kuj yog siv los ntawm cov neeg muaj kab mob ua xua, mob hawb pob, kab mob sib koom ua ke. Tsis tas li ntawd, cov zaub mov no tau muab rau cov neeg uas xav tau tshem tawm cov phaus ntxiv rau kev kho mob.

Kev noj zaub mov

Basickev taw qhia - normalization ntawm dej ntsev thiab carbohydrate metabolism hauv tib neeg lub cev, ua tiav los ntawm kev txo qis hauv carbohydrates hauv kev noj haus. Cov zaub mov noj thiab cov zaub mov muaj rau lub lim tiam, nrog rau lub sijhawm ntev.

Txoj cai rooj kho mob

Yog tias pom cov zaub mov no, cov protein noj ntau ntxiv - txog li 100 grams tauj ib hnub. Cov rog thiab carbohydrates hauv cov zaub mov raug txo. Qhov siab tshaj plaws ntawm cov rog pub rau noj yog txog 80 grams tauj ib hnub. Cov carbohydrates - 295 grams.

Cov zaub mov uas muaj cov carbohydrates yooj yim digestible yog categorically cais tawm. Nws yog qab zib nyob rau hauv txhua daim ntawv.

calorie noj txhua hnub - 2300 kcal. Cov tais diav yog boiled, ci, steamed. Nws tso cai rau stew zaub mov ntau zaus hauv ib lub lis piam.

Dab tsi suav nrog hauv kev noj haus

Dab tsi tuaj yeem suav nrog hauv cov ntawv qhia zaub mov rau ib lub lis piam nrog kev noj zaub mov kom poob phaus? Cov npe ntawm cov zaub mov pom zoo muaj nyob hauv cov lus hauv qab no.

Neeg

zaub	Zucchini	Cabbage	Cucumbers	qos yaj ywm	Beets	txiv lws suav	Carrots
Fruit	Apricots	Peaches	Apples	Pears	Lemons	txiv kab ntxwv
Berry	Blueberries	Currant		Blackberry
Nqe		Vaj	nqaij npuas	Turkey	qaib	Lav qaib
Ntses	Hek	Pollock	Pike perch	Perch	Coj	Bream
Qe	1, 5 daim ib hnub. Yolks Limited
Ntsuab	Buckwheat	Oatmeal	pob kws nplej	Barley	Muaj
	Txhua yam khoom noj muaj roj tsawg. Sour cream nyob rau hauv txwv kom muaj nuj nqis
khoom qab zib	Kev noj haus nkaus xwb. Tsawg heev	Honey - txwv
pastry	Zoo. Nplej qhob cij, nrog bran. Txais tau tus nqi - 300 grams tauj ib hnub
Fats	Butter	zaub roj
Drinks	Tea	zaub kua zaub	txiv hmab txiv ntoo	Rosehip decoction
Nuts	Panuts	Walnut	Pine txiv ntseej	Almonds
txiv hmab txiv ntoo qhuav	qhuav apricots	Prunes	txiv apples

Ntxiv rau cov khoom lag luam los ntawm lub rooj, cov zaub mov noj txhua lub limtiam tuaj yeem suav nrog cov hnyuv ntxwm roj tsawg thiab cov hnyuv ntxwm mob ntshav qab zib, cov ntses kaus poom hauv txiv lws suav lossis hauv nws cov kua txiv hmab txiv ntoo.

Yuav ua li cas tso

Thaum sau cov zaub mov noj rau ib lub lim tiam, kev tsis lees paub qee yam zaub mov yog qhov kev zam. Cov khoom no yog dab tsi? Cov lus teb rau lo lus nug no tau nthuav tawm hauv cov lus hauv qab no.

zaub	Pickles	Marinades
Fruit	fig	Raisins	Grapes	Banana
Ntsuab	Semolina	Rice	pasta
Nqe	dab	Zoos	Steed meat
Ntses	Txhua yam muaj rog	S alty	Smoked	YCaviar
	Mis kua zaub	Nkauj cig		YBaked milk	Yyogurt	Ryazhenka
Drinks	Coffee		muas kua txiv	Alcohol
khoom qab zib	khoom qab zib	Ice cream	Jam
khoom ci		Cakes	Cakes

Nws yog txwv tsis pub noj cov kua ntses, suav nrog mayonnaise, zaub mov ntsim, rog rog thiab ntau yam txuj lom. Cov qauv ntawm ntsev, raws li cov lus kho tus lej 9 - txog 12 grams tauj ib hnub.

Yuav ua li cas?

Ntau zaus, poob phaus muaj teeb meem: yuav ua li cas ua kom nws qab thiab tsis dhau qhov tso cai? Rau qhov no, cov zaub mov noj rau ib lub lim tiam yog muab nrog cov zaub mov kom qab thiab noj qab nyob zoo cov tais diav npaj los ntawm cov khoom uas tau tso cai rau noj.

Menu

Cov zaub mov noj zaub mov kom poob phaus rau ib lub lim tiam yog qhov yooj yim heev thiab tsis tas yuav tsum tau nyiaj txiag loj.

Peb ceeb toom koj tias pluas mov yuav tsum yog feem, 5-6 zaug ib hnub. Cov ntawv qhia zaub mov yog tsim rau hauv lub rooj kom yooj yim ntawm kev poob phaus.

Hnub	Breakfast	tshais thib ob	Lunch	Khoom noj txom ncauj	Dinner
Hnub Monday	YCurd casserole - 150 grams, tshuaj yej	apples - 2 daim	Nqaij qaib mis - 200 grams, buckwheat porridge nrog nqaij nyug goulash - 200 grams, rosehip broth	1 qe boiled	Steam qaib cutlets - 200 grams, zaub zaub - 100 grams	khob yogurt
Tuesday	Oat mis nyuj porridge - 200 grams, kua txiv hmab txiv ntoo - 1 khob	Kefir - 1 khob	zaub kua zaub nrog nqaij qaib - 200 grams, ntses meatballs - 150 grams, tshuaj yej	txiv kab ntxwv - 1 daim	qaib ntxhw ci nrog zaub - 200grams	khob mis nyuj
Wednesday	tsev cheese - 200 grams, tshuaj yej	Txhua txiv hmab txiv ntoo - 1 daim	zaub stew - 200 grams, kua zaub - 1 khob	txiv hmab txiv ntoo nyias - 150 grams	txiv lws suav - 2 pcs., buckwheat porridge - 150 grams	khob kua txiv hmab txiv ntoo
Thursday	1.5 qe omelette nrog nqaij qaib thiab zaub, tshuaj yej	txiv hmab txiv ntoo qhuav compote - 1 khob	Nqaij nyuj - 200 grams, lean borscht - 150 grams, rosehip broth	tsev cheese nrog txiv hmab txiv ntoo - 150 grams	Cabbage stew nrog nqaij qaib - 200 grams	khob yogurt
Friday	Natural yogurt - 200 grams, oatmeal - 150 grams, tshuaj yej	Cucumbers - 2 pieces	ci ntses - 200 grams, zaub zaub - 150 grams, kua zaub - 1 khob	Apple - 2 pieces	Yooj yim zaub thiab qaib cov txwv - 150 grams	Decoction of wild rose
Hnub Saturday	porridge nrog txiv hmab txiv ntoo - 200 grams, kua txiv hmab txiv ntoo	Mis - 1 khob	Kefir casserole - 200 grams, kefir - 1 khob	txiv hmab txiv ntoo nyias - 150 grams	nqaij nyuj - 150 grams, vinaigrette los ntawm cov zaub tau tso cai - 100 grams	khob mis nyuj
Sunday	boiled qaib qe, buckwheat porridge - 200 grams, tshuaj yej	Grapefruit - 1pc	zaub zaub nrog nqaij nyuj - 150 grams, barley porridge nrog nqaij - 200 grams, rosehip broth	tsev cheese nrog txiv hmab txiv ntoo - 150 grams	Ntses meatballs - 200 grams	txiv hmab txiv ntoo qhuav compote - 1 khob

Raws li koj tuaj yeem pom ntawm lub rooj, cov zaub mov noj rau lub lim tiam yog qhov yooj yim heev thiab pheej yig. Cov khoom lag luam tsis xav tau kev nqis peev nyiaj txiag loj heev, lawv tsis tas yuav nrhiav. Txhua yam koj xav tau yog muag hauv ib lub khw.

Recipes

Cov zaub mov noj rau lub lim tiam nrog cov zaub mov tau nthuav tawm saum toj no. Nqe lus no yuav muab cov lus piav qhia ntxaws txog kev npaj cov tais diav uas tau tso cai.

1. Kub qhaub cij nrog txiv lws suav, cheese thiab tshuaj ntsuab.

Cov khoom xyaw tseem ceeb: qhob cij dawb - 300 g, txiv lws suav - 3 pieces, 150 g ntawm cheese, txiv roj roj - 1 tbsp. l., lettuce nplooj - 300 g.

Kev ua noj ua haus. Txiav txiv lws suav thiab qhob cij. Grate cheese. Yaug lettuce nplooj hauv qab dej ntws. Muab lettuce, lws suav slices thiab grated cheese rau txhua daim ntawm qhob cij.

Grease ib daim ntawv ci nrog txiv roj roj. Tso cov qhaub cij. Ci rau 15 feeb hauv qhov cub ntawm 200 degrees.

2. Stewed zaub.

Cov khoom xyaw tseem ceeb: zucchini - 3 pieces, txiv lws suav - 3 pieces, eggplant - 3 pieces, zaub broth - 0.5 liters.

Kev ua noj ua haus. Chop cov zaub thiab ncuav tshaj lub broth. Simmer hauv qhov cub rau 45 feeb.

3. Braised cabbage nrog nqaij qaib.

Cov khoom xyaw tseem ceeb: zaub qhwv dawb - 200 g, nqaij qaib - 200 g, butter - 1 tbsp. l.

Kev ua noj ua haus. Txiav cabbage thiab nqaij. Nyob ntawmkub roj nyob rau hauv ib lub lauj kaub frying. Muab cabbage thiab nqaij qaib rau hauv nws, sib tov kom huv si. simmer li 30 feeb, nplawm qee zaus.

Cov zaub mov no tuaj yeem siv tau thaum sau cov zaub mov noj rau ib lub lim tiam.

Zoo kawg

Koj yuav tsum nco ntsoov dab tsi ntawm kab lus?

• Kev kho kab lus 9 yog qhov tseem ceeb rau cov neeg mob ntshav qab zib, mob hawb pob thiab mob pob qij txha.
• Rau cov neeg uas xav kom poob phaus, noj zaub mov no yog qhov kev xaiv zoo.
• Cov zaub mov muaj ntau yam thiab pheej yig. Cov zaub mov tshiab yuav tsis ntaus pob nyiaj siv.
• Lub cev ua si yog qhov tsim nyog, nrog rau kev ua raws li kev haus dej haus cawv. Haus 2 litres dej ib hnub twg.
• Fractional pluas mov - 6 zaug ib hnub.
• Cov zaub mov noj zaub mov rau ib lub lim tiam tuaj yeem hloov kho raws li kev xav ntawm kev poob phaus.

Thiab txoj cai tseem ceeb tshaj plaws yog tsis txhob ntshai ua thawj kauj ruam. Cia koj tus kheej ua leaner thiab noj qab nyob zoo.