Cereal noj cov zaub mov yog ib qho ntawm cov khoom noj uas muaj peev xwm muab pauv yooj yim heev, vim kev noj haus yog qhov txaus kom tsis raug kev txom nyem los ntawm kev xav tshaib plab. Muaj ob lub suab nrov heev ntawm kev noj haus no: ib qho ntawm lawv yuav siv tau xya hnub ua ke noj cov zaub mov noj (piv txwv li rau hnub Monday koom noj zaub mov ntawm cov nqaij npuas buckwheat, hnub Tuesday - cov pluas noj rau cov oats, thiab lwm yam); Qhov kev xaiv thib ob yog noj tib lub lim tiam hauv ntau hom croups txhua hnub.
Txawv thiab cov khoom noj txom ncauj ntawm cov zaub mov ntawm cov cereals
Ua ntej, peb nco ntsoov tias cov khoom noj khoom haus rau cov txiv hmab txiv ntoo, muesli, dawb txhuv, txiv nkhaus taw thiab lwm cov kua txiv hmab txiv ntoo ua tsis muaj kev txiav txim siab, vim hais tias tag nrho cov cereals yog refined, tshem ntawm fiber ntau thiab, qhov tseeb, yog tib yam yooj yim carbohydrates li khob cij . Cov khoom noj xws li yuav ua rau muaj kev phem ntawm kev zom zaub mov thiab plab hnyuv ntxwm. Yog li ntawd, cov uas muab teev rau hauv qab, nrog rau Hercules, tsis muaj nyob rau hauv kev noj haus.
Qhov zoo ntawm cov khoom noj muaj peev xwm yuav ntaus nqi mus rau qhov tseeb tias nws muaj ntau ntawm fiber, uas yuav muaj txiaj ntsig cuam tshuam rau txoj hauj lwm ntawm cov hnyuv thiab digestive plab hnyuv siab raum. Tsis tas li ntawd, kev noj haus tsis debilitating, thiab thaum lub sij hawm nws koj tuaj yeem kawm ntxiv (vim li ntawd, koj cov leeg mob yuav qis me ntsis), thiab tseem ua neej zoo li tsis muaj teeb meem nrog kev noj qab nyob zoo.
Los ntawm cov minuses ntawm cereal cov pluas noj nws yog tsim nyog sau cia qhov tseeb tias lawv tsis txaus, uas yog ib qho teeb meem rau lub cev, uas xav tau tag nrho cov vitamins thiab tseem ceeb kab kawm, thiab tsis yog cov uas muaj hauv cov cereals. Yog li ntawd, nws yog ib qho zoo tshaj los ua ke ib qho kev noj haus nrog kev txais tos ntawm multivitamins.
Noj cov zaubmov: alternating mono-diet
Yog li, txoj kev xaiv noj haus no xav tias noj zaub mov nram no:
Nplej hnub:
- tshais - nplej porridge + zib ntab + 1/2 khob mis;
- noj su - nplej porridge + ntsuab dos + 1 khob zaub txhuam zaub;
- noj hmo - porridge + cinnamon + zib ntab + ib khob ntawm ntuj yogurt.
Ib hnub ib hnub (kev noj haus nrog cov phom yog ua rau tib txoj cai):
- noj tshais - 1/2 khob mis nyuj + porridge + zib ntab;
- noj hmo - 1 khob ntawm broth los ntawm zaub + porridge;
- noj hmo - 1 kua.
Oatmeal hnub (tsis Hercules, uas yog oats):
- noj tshais - 1/2 khob mis nyuj + porridge;
- noj su - 1 iav ntawm zaub kua zaub nrog tshuaj ntsuab + porridge;
- noj hmo - 80 grams ntawm tsev cheese nrog kua qaub cream + porridge.
Cov hnub nplej (xim av daj los sis qos dub xwb). Muab faib ua ke rau hauv peb lub pluas noj porridge tov nrog kua nplaum, zib ntab thiab cinnamon.
Barley Hnub:
- tshais - porridge + zib ntab + 1/2 khob mis;
- noj su - 1 khob ntawm zaub broth nrog ntsuab dos + porridge;
- noj hmo - porridge nrog cov kua mis condensed + 1/2 khob ntawm tej kua txiv hmab txiv ntoo.
Tshem tawm hnub:
- tshais - porridge nrog koj niam + 1/2 khob mis;
- noj hmo - 1 iav ntawm zaub broth nrog spices + cereal;
- noj hmo - 1 khob ntawm kefir + porridge.
Mixed hnub:
- Noj tshais: 1/2 khob mis nyuj + me ntsis qab zib oatmeal;
- noj su - buckwheat porridge + 1 khob zaub broth nrog qej.
- noj hmo - ib qho barley porridge + kua.
Nyob rau xya hnub ntawm porridge, koj tuaj yeem xaiv ib qho ntawm koj xaiv los ntawm cov neeg uas twb tau ua lawm.
Cereal diet yog kev xaiv ntau yam
Qhov thib ob version ntawm kev noj haus no yog tsim los rau ib lub limtiam thiab rov qab ua qhov kawg, xya hnub ntawm kev noj haus dhau los. Koj tuaj yeem xaiv cov cereal thiab hloov lawv rau pluas tshais, pluas su thiab noj hmo. Ntxiv nrog rau cereals, koj muaj peev xwm noj 1-2 apples ib hnub, haus ib khob mis nyuj los yog kefir.
Nws yog ib qho tseem ceeb uas lub porridge tsis muaj ntsev thiab suab thaj - lawv muaj peev xwm yuav muab me ntsis tov los yog flavored nrog zib mu tsuas yog tom qab lawv tag nrho siav.
Tsis tas li ntawd, tsis txhob hnov qab tswj hwm: feem ntau yog cov khoom siv roj calorie, yog li koj cov zaub mov tsis ua haujlwm yog tias koj noj ntau tshaj 250-300 gram ntawm cov khoom noj khoom haus ib zaug (qhov no yog kwv yees li cov phaj nruab nrab).