Qhia noj 3 hnub (-5 kg). Kev piav qhia, zaub mov, contraindications, tshuaj xyuas thiab cov txiaj ntsig

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

Feem ntau tib neeg nce hnyav dhau sijhawm. Tab sis sai los yog tom qab ntawd los muaj ib lub sij hawm thaum koj yuav tsum tau tshem ntawm cov feem ntau ntxub cov kilograms nyob rau hauv lub shortest tau. Tom qab ntawd ib txoj kev nrov nrov ntawm kev poob phaus, hu ua kev noj zaub mov rau 3 hnub, yuav los cawm. 5 kg nyob rau lub sijhawm no yuav ploj mus yam tsis muaj kab. Txoj kev no yog qhov zoo tshaj yog tias koj yuav tsum tau muab koj lub cev sai sai, tab sis nws tsis haum rau kev poob phaus.

Nws yuav tsum tau nco ntsoov tias qhov hnyav nrog txoj kev no tsis ploj mus vim kev hlawv lub cev rog, tab sis vim yog tshem tawm cov kua dej thiab ntxuav lub cev. Kev noj zaub mov "Minus 5 kg hauv 3 hnub" tsis muaj txiaj ntsig zoo, thiab cov nyhuv ntawm nws yog luv luv. Ua ntej siv nws, koj yuav tsum tau txais lus qhia los ntawm tus kws tshaj lij.

Cov ntsiab cai dav dav ntawm txoj kev

1. Nyob rau lub sijhawm ntawm kev noj haustshem tawm tag nrho cov khoom noj xws li cawv, qab zib thiab ntsev. Cov zaub mov muaj roj, haus luam yeeb, kib thiab ntsim kuj raug txwv.
2. tsis tas yuav muaj kev tawm dag zog lub cev tshwj xeeb, vim lawv yuav tsis muab cov txiaj ntsig tshwj xeeb hauv lub sijhawm luv luv.
3. Kev noj zaub mov "3 hnub rho tawm 5 kg" suav nrog kev siv cov khoom noj xws li cov nqaij ntshiv, nqaij ntses, nqaij nyoos thiab stewed zaub, khoom noj siv mis, cereals.
4. Tsis txhob siv tshuaj laxatives thiab diuretics thaum lub sijhawm no.
5. Cov dej haus hauv daim ntawv ntawm cov dej ntshiab zoo tib yam ua raws li cov txheej txheem hauv qab no: thawj hnub, qhov tsawg kawg nkaus ntawm cov cawv haus yuav tsum yog 3 litres, thib ob - 2-2.5 litres, ntawm peb - 1- 1.5 litres. Nrog rau kev noj dej kom raug, koj tuaj yeem ua rau koj cov calories ntau ntxiv los ntawm 25-35%.
6. Txhua yam kev noj haus tuaj yeem ua raws li txoj hauv kev xws li kev noj zaub mov "5 kilograms hauv 3 hnub", qhov twg calorie cov ntsiab lus txhua hnub tsis pub tshaj 1000. Nws yuav tsum nkag siab meej tias cov txheej txheem yuav hlawv ib Qhov siab tshaj plaws ntawm 300 lub sijhawm no grams ntawm cov ntaub so ntswg adipose, thaum qhov loj yuav txo qis vim qhov tshem tawm ntawm cov dej thiab cov hnyuv.
7. Rov qab mus noj zaub mov yuav tsum maj mam maj mam.

Ntau yam kev xaiv noj zaub mov

Thiab tam sim no cia saib seb cov zaub mov twg tuaj yeem ceev, txheeb xyuas cov ntawv qhia zaub mov thiab ua tau nuances. Xaiv ib qho - ntau dua rau koj thiab koj lub cev. Nrog rau kev ua raws li tag nrho cov lus pom zoo, qhov tshwm sim yuav pom tseeb.

Qhia noj zaub mov rau tus nkauj nyab (rho tawm 5 kg rau 3hnub)

Hnub 1:

• Noj tshais: buckwheat porridge tsis muaj roj, mis nyuj, ntsev thiab qab zib (100 grams).
• tshais thib ob: ib nrab txiv kab ntxwv.
• Noj su: 130-gram ntawm nqaij qaib stewed, tib tus naj npawb ntawm cov zaub nyoos los yog stewed.
• Khoom txom ncauj: 120 grams dawb yogurt.
• noj hmo: 100g daim ntses, steamed zaub.
• Plaub teev ua ntej yuav mus pw: ib khob ntawm kefir (tsis pub ntau tshaj 5% rog).

Hnub Ob:

• Noj tshais: rov ua thawj hnub.
• 2 pluas tshais: ib qho tsis loj heev.
• Noj su: zaub zaub nyoos seasoned nrog txiv qaub kua txiv thiab boiled mis (100-130 grams).
• Khoom txom ncauj: 160 ml ntawm kefir lossis haus yogurt (tsuas yog ntuj thiab tsis muaj tshuaj ntxiv).
• noj hmo: nqaij ntses uas tsis muaj rog thiab ci tswb kua txob, tag nrho qhov hnyav ntawm lub tais yuav tsum tsis pub tshaj 200 grams.
• Ua ntej yuav mus pw: ib khob yogurt.

Hnub Peb:

• Noj tshais: buckwheat siav tib yam li thawj ob hnub.
• tshais thib ob: xaiv ib lub txiv apple lossis kiwi.
• Noj su: steamed ntses nrog zaub (250 grams).
• Khoom txom ncauj: 80 grams ntawm tsev cheese.
• noj hmo: nqaij qaib braised nrog broccoli (200 grams).
• 3-4 teev ua ntej pw: ib khob yogurt.

Banana zoo siab, lossis yuav ua li cas kom poob phaus los ntawm kev noj txiv tsawb nkaus xwb

Lub 3-hnub Banana Express Diet (rho tawm 5 kg) txoj kev muaj cov ntawv qhia me me. Hauv peb hnubTxhua hnub koj yuav tsum noj plaub lub txiv tsawb nruab nrab thiab haus tsis pub ntau tshaj peb khob mis nyuj nrog cov ntsiab lus rog tsis pub tshaj 2.5%. Cov mis nyuj tuaj yeem hloov nrog kefir. Tag nrho cov ntim ntawm cov khoom tuaj yeem muab faib ua ob peb (3-4) pluas noj, yuav tsum tau noj tom qab tib lub sijhawm.

Noj apple lovers

Thawj hnub:

• Noj ob qe thaum sawv ntxov, 120 grams boiled nqaij, 150 grams zaub nyoos.
• Nyob nruab hnub koj tuaj yeem noj 200 grams ntawm stewed zaub yam tsis ntxiv roj thiab ntsev.
• Ntxiv rau cov zaub mov tseem ceeb hauv ib hnub, koj yuav tsum noj ib lub txiv apple txhua ob teev thiab ib nrab teev.

Hnub Ob:

• Kev noj txiv apples tib hom thiab ntau npaum li thawj hnub.
• Rau pluas su, koj tuaj yeem ua zaub xam lav nrog zaub ntsuab thiab kua txiv qaub.

Hnub Peb:

• Txhua txiv hmab txiv ntoo pub noj tshais, tshwj tsis yog txiv pos thiab txiv tsawb, txog li 300 grams.
• Noj su muaj 100g nqaij qaib thiab zaub zaub tshiab.
• txiv apples yuav tsum noj tib yam li thawj ob hnub.

Kev tshaib kev nqhis, lossis txoj kev nyuaj ntawm kev tshem tawm phaus ntxiv

Thiab qhov no hu ua noj 3 hnub (rho tawm 5 kg) muaj kev tshuaj xyuas sib xyaw. Ntau tus tsuas yog tsis tuaj yeem tiv nrog kev yoo mov, qhov xwm txheej hnyav zuj zus, mob taub hau pib rau hnub thib ob. Txhawm rau sim cov txheej txheem no, koj yuav tsum muaj kev noj qab haus huv zoo, yog li ua ntejsiv, koj yuav tsum sab laj nrog kws kho mob thiab xeem qhov tsim nyog.

Thawj hnub (kev npaj):

• Morning: kua txiv hmab txiv ntoo.
• Noj su: 200 grams zaub nyoos lossis txiv hmab txiv ntoo.
• Noj hmo: kua txiv hmab txiv ntoo (zaub los yog txiv hmab txiv ntoo).

Hnub Ob - yoo mov, koj tsuas haus dej xwb.

Hnub Peb (tawm):

• Morning: ib nrab khob ntawm cov kua txiv hmab txiv ntoo.
• Lunch: zaub xam lav.
• noj hmo: tshuaj yej unsweetened.

YBlueberry noj: yooj yim thiab qab

Blueberries muaj cov khoom tshwj xeeb - lawv siv txhawb kev hlawv cov roj ntsha. Raws li cov kev tshawb pom no, kev noj zaub mov tshiab tau tsim rau 3 hnub. 5 kg - qhov no yog qhov hnyav uas koj tuaj yeem tshem tau los ntawm kev ua raws li cov lus qhia tau hais tseg rau peb hnub:

• Noj tshais: 200 grams ntawm tsev cheese (5% rog), 100 grams tshiab blueberries. Berries thiab tsev cheese tuaj yeem noj sib cais lossis sib xyaw.
• Noj tshais thib ob: ib khob yogurt, 100 grams blueberries. Yog tias xav tau, koj tuaj yeem ua smoothies los ntawm cov khoom no los ntawm kev nplawm lawv hauv ib rab.
• Lunch: tib yam li thawj pluas tshais.
• noj hmo: rov qab noj tshais thib ob.

Qhia noj 3 hnub (5 kg li nws yeej tsis tshwm sim)

Cov zaub mov yuav tsum muab faib ua plaub ntu, koj yuav tsum noj txhua ob thiab ib nrab mus rau peb teev. Koj tuaj yeem teem sijhawm rau koj tus kheej, qhov tseem ceeb tshaj plaws yog tias pluas noj zaum kawg yuav tsum noj tsawg kawg 2-3 teev ua ntej yuav mus pw.

• Thawj pluas: ib qemos-boiled los yog kib qe siav nrog ob peb tee roj zaub.
• Thib ob: ib khob ntawm cov tshuaj yej tsis qab zib thiab 150 grams ntawm tsev cheese.
• Thib peb: 110 grams tsev cheese thiab tshuaj yej.
• Plaub: dej ntxhia (ib khob) nrog txiv qaub kua txiv.

Quick reset

Thawj hnub:

• Tam sim ntawd tom qab sawv los: ob peb khob dej.
• Noj tshais: 200 ml ntawm mis nyuj sov nrog ib diav ntawm zib ntab.
• Noj su: 200 grams ntses lossis nqaij qaib, zaub xam lav zaub thiab zaub, txiv kab ntxwv.
• Khoom txom ncauj: ib khob haus yogurt yam tsis muaj additives.
• noj hmo: zaub zaub tshiab - khob.
• noj hmo lig: 170 ml ntawm yogurt.

Hnub Ob:

• Thaum sawv ntxov, ntawm plab khoob, ob peb khob dej huv.
• Nqe:Natural grapefruit juice.
• Noj su: ib khob zaub broth, 80 grams ntawm tsev cheese.
• Noj hmo: steamed zaub thiab qaib ntxhw (tuaj yeem hloov nrog nqaij qaib) hauv qhov nyiaj ntawm 200 grams.

Hnub Peb:

• Tam sim tom qab sawv: ob khob dej.
• Noj su: 120 grams ntawm cov roj tsawg yogurt.
• noj hmo: nqaij qaib fillet thiab zaub tshiab - 300 grams.

Tomato Diet

Cov zaub mov zoo ib yam rau peb hnub:

• Noj tshais: Ib qho txiv lws suav nruab nrab thiab ob qho nqaij qaib.
• 2 tshais thib ob: kua txiv lws suav - 150 ml.
• Noj su: ib daim (150 grams) nqaij qaib, ib tug zaub xam lav ntawm ob txiv lws suav thiab zaub ntsuab seasoned nrog kefir.
• Khoom noj txom ncauj: 50 grams cheese,ib txiv lws suav.
• Noj hmo: zaub xam lav zaub ntsuab, kua txob, txiv lws suav thiab tsev cheese tsis muaj rog.

Qos yaj ywm noj: tsis yooj yim

Hnub 1:

• Noj tshais: Ib lub tsho ci qos yaj ywm, tsis muaj ntsev lossis butter.
• noj su thaum ntxov: ib khob yogurt.
• Late su: ib khob yogurt.
• Noj hmo: qos yaj ywm, ci lossis hau hauv lawv daim tawv nqaij.

Hnub thib ob thiab thib peb, cov zaub mov zoo ib yam li thawj hnub.

Yog tias qhov kev tshaib kev nqhis dhau los ua tsis tau, thaum yav tsaus ntuj nws muaj peev xwm them taus ib khob kefir.

Caution

Yog tias koj tau siv ib qho ntawm cov khoom noj uas tau hais tseg thiab koj txoj kev noj qab haus huv tau poob qis, muaj mob taub hau tas li, mob hauv lub cev ntawm qhov xwm txheej, koj yuav tsum ceev nrooj nres qhov kev sim. Yog tias tus mob tsis zoo, yuav tsum tau sab laj nrog kws kho mob.

Kev noj zaub mov kom nrawm rau 3 hnub (nws tuaj yeem poob 5 kg ntawm nws) yog qhov kev sim nyuaj rau lub cev, tsis quav ntsej cov lus pom zoo tuaj yeem ua rau muaj teeb meem kev noj qab haus huv heev. Ua ntej koj txiav txim siab muab koj lub cev rau hauv ib qho ntawm txoj kev npaj, ua tib zoo xav seb qhov kev poob phaus sai puas tsim nyog rau qhov tshwm sim, lossis nws puas zoo dua los xav txog kev poob phaus ntxiv ua ntej, tsawg kawg ib hlis ua ntej hnub npaj.

Ua noj qab nyob zoo!