Protein noj cov zaub mov poob rau qhov hnyav yog ib cov neeg zoo li uas tsis xav tshaib plab, tab sis tib lub sijhawm lawv xav poob phaus. Nrog xws li ib tug noj haus, koj tsis tas yuav muab tso nqaij, qe thiab ntses, tab sis tsis txhob qab zib thiab hmoov.
Sau cov khoom noj ntawm cov khoom noj protein rau qhov poob phaus
- mis nyuj (natural);
- nqaij nruab deg, ntses;
- qe dawb;
- tsev cheese yog tsawg-rog (ntuj);
- cheese (tsis tshaj 25% rog);
- buckwheat groats;
- kua chees lossis kua mis nyuj;
- legumes ( taum , peas, thiab lwm yam);
- ceev;
- cov roj tsawg.
Thaum noj cov khoom noj uas muaj protein ntau low-calorie tsawg, lub cev tau txais ntau cov proteins thiab cov khoom tsis txaus txig. Nyob rau hauv xws li cov pluas noj muaj tsis txaus zaub thiab txiv hmab txiv ntoo, tab sis ntau ntawm nqaij thiab nqaij nruab deg. Thaum siv cov khoom noj no, lub cev pib siv nws cov khw muag khoom noj carbohydrate.
Tsis muaj protein ntau nyob rau hauv txhua hnub kev noj haus muaj cov nyhuv zoo heev rau tib neeg kev noj qab haus huv, hauv cov khoom noj protein ntawm qhov tsis sib xws, cov protein ntau dua li txaus, thiab qhov no ua rau cov zaub mov no nyiam, ob leeg poj niam thiab txiv neej uas xav poob phaus.
Peb muab qhov kev xaiv ntawm xya hnub ntawm cov khoom noj protein, uas koj tuaj yeem poob 3 kilograms lossis ntau dua toj lim piam.
Hnub 1
Noj tshais:
- boiled nyuj - 150 g;
- ntsuab tshuaj yej - 1 khob;
- sauerkraut - 100 g.
Noj su:
- ci nqaij nyug tsis muaj ntsev - 150 g.
- dub ncuav ci - 1 daim;
- zaub xam lav los ntawm cabbage thiab zaub - 100 g.
Noj hmo:
- boiled ntses - 150 g;
- zaub xam lav los ntawm boiled beet nrog ntsuab peas - 100 g.
Hnub 2
Noj tshais:
- boiled nyuj 150 g;
- tshiab grated carrots - 100 g;
- ntsuab tshuaj yej - 1 mug.
Noj su:
- boiled ntses - 200 g;
- txiv tsawb - 1 daim;
- Kua kua txiv - 1 tbsp.
Noj hmo:
- boiled ntses - 100 g;
- kua - 1 daim;
- dub khob cij - 1 daim.
Hnub 3
Noj tshais:
- Nqaij npuas boiled - 100 g;
- tshiab lws suav - 1 pc .;
- ntsuab tshuaj yej - 1 mug.
Noj su:
- boiled hlua taum - 200 g;
- zaub xam lav ntawm txiv lws suav thiab cucumbers - 200 g.
Noj hmo:
- boiled nqaij npuas - 150 g;
- sauerkraut - 100 g.
Hnub 4
Noj tshais:
- kefir - 1 iav;
- ncuav qab zib - 2-3 pcs.
Noj su:
- ci nqaij nyug - 150 g;
- zaub xam lav nrog zaub tshiab - 150 g.
Noj hmo:
- zaub xam lav nrog tshiab zaub, nrog zaub roj - 200 g.
Hnub 5
Noj tshais:
- tsawg-rog tsev cheese - 100 g;
- tshuaj yej ntsuab - 1 mug.
Noj su:
- boiled ntses - 100 g;
- buckwheat porridge nrog zaub roj - 100 g.
Noj hmo:
- stewed nqaij npuas nrog carrots - 100 g;
- finely tws txiv lws suav nrog tshuaj ntsuab - 100 g.
Hnub 6
Noj tshais:
- natural milk - 1 iav;
- 2-3 pcs. ncuav qab zib.
Noj su:
- boiled peas - 100 g;
- Boiled beetroot nrog zaub roj - 100 g.
Noj hmo:
- boiled ntses - 150 g;
- Kua - 1 Pc.
Hnub 7
Noj tshais:
- ntuj mis nyuj - 1 st.
- ncuav qab zib - 2 pcs.
Noj su:
- boiled nyuj - 100 g;
- zaub xam lav ntawm tshiab zaub - 100 g.
Noj hmo:
- boiled zaub on nqaij broth - 250 g;
- dub khob cij - 1 daim.
Cov khoom muaj protein ntau rau lub cev poob
Siv txiv neej cov khoom noj protein, nws xav ntev dua, uas tsis txhob tshaib plab thiab zoo siab rau qhov tsis xis nyob. Ua ntej koj yuav tsum noj cov khoom noj uas xav poob qis, koj yuav tsum nco ntsoov tias:
- cov kev ua si nquag yuav pab ua kom tau sai thiab tseem ceeb dua, tshwj xeeb yog vim muaj protein ntau yog cov khoom siv rau cov leeg nqaij;
- noj hmo lig yuav pom qeeb qeeb ntawm cov khoom noj khoom haus, yog li nws yog qhov zoo tshaj rau noj thaum lub sijhawm txhua hnub;
- zaum ntawm cov khoom noj khoom haus rau qhov hnyav tsis muaj nqis tshaj ob lub lis piam thiab tsis ntau tshaj ob zaug hauv ib xyoos.
Feem ntau, cov poj niam uas tau poob phaus ntawm cov khoom noj protein txaus siab heev rau qhov tshwm sim. Cov quav ntawm lub plab yog hloov lub zog thiab nruj rau cov leeg, uas lawv tau txais los ntawm kev noj haus thiab kev ua si. Vim yog txoj cai regime, lub cev muaj kev ntxhov siab me ntsis, thiab hnyav ntawm qhov hnyav tshaj ntawd tawm mus tsis tau. Cov neeg uas xav pom qhov zoo tshaj plaws, koj yuav tsum ua raws li kev cai noj zaub mov.