Dab tsi koj yuav tsum tau noj kom poob phaus?

Tej zaum koj tau hnov ​​txog qhov tseeb tias rog, qab zib thiab hmoov nplej - cov yeeb ncuab tseem ceeb ntawm kev sib haum xeeb. Thiab cov kua ntsw ntawd muaj teeb meem loj heev. Thiab txawm tias ib qho yooj yim tsis kam ntawm qab zib twb txhawb rau qhov poob. Koj paub ntau yam uas yuav tsum tau muab tshem tawm ntawm kev noj haus - tab sis dab tsi koj yuav tsum noj kom poob phaus? Xav txog cov khoom tseem ceeb tshaj plaws rau qhov hnyav thiab qhia koj ob peb kev xaiv rau kev noj haus kom haum rau qhov hnyav rau txhua tus saj.

Yam khoom noj dab tsi yog kom poob phaus?

Lub hauv paus ntawm kev noj haus rau ib tus neeg zom neeg yuav tsum yog cov khoom noj uas tsis tshua muaj siab rau qhov kev tshaib plab. Xav txog dab tsi yuav tsum tau noj haus tsis tu ncua.

Cabbage - dawb, Beijing, zaub paj, thiab lwm yam.

Cabbage yog ib qho pheej yig thiab cua zaub uas tsis muaj ntau tshaj 25-30 calorie ntau ntau rau 100 grams hauv ib qho ntawm nws cov kev tshwm sim. Yuav zom cov khoom no lub cev siv ntau yam ntxiv! Koj noj zaub qhwv rau hauv txhua yam hauv yuav luag txhua qhov ntau.

Txhua hom lettuce

Yog tias koj nyiam noj nyias, ces xav txog tias koj twb poob qhov nyhav lawm! Yog tias tsawg kawg 1-2 zaug ib hnub twg ua ib phaum ces koj yuav xaiv ib qho zaub xam lav ntawm cov nplooj ntsuab, koj yuav tsis tsuas pab lub cev kom zom cov nqaij, tab sis cia peb hlawv ntau calorie, vim hais tias cov khoom no yuav tsum tau ntau dua kev zom mov dua nws.

Nekrakamistye zaub

Ntxiv nrog rau pob kws, peas, qos yaj ywm, koj muaj peev xwm noj txhua yam: zucchini, eggplant, dos, zucchini, pod taum. Nrog kev kho mob, koj yuav tsum tau kho carrots, pumpkins thiab beets, vim hais tias cov zaub muaj ntau ntawm sugars. Lawv zoo dua tsis pub tshaj pluas su.

Lean nqaij, nqaij qaib thiab ntses

Protein nyob rau hauv cov khoom muag tsiaj yog feem ntau nrog lus siab rog cov ntsiab lus - yog li tsis txhob noj sausages, sausages, nqaij npuas, mutton, lwm yam zoo li Tab sis ntawm no yog nqaij qaib mis, qaib cov txwv, cov roj ntsha thiab cov roj qis uas muaj roj ntau hom pub rau koj kom tau protein ntau thiab ua noj koj cov zaub mov uas koj nyiam tsis muaj kev pheej hmoo siab. Ntawm chav kawm, tag nrho cov kev, tshwj tsis yog frying, yuav ua. On sab zaub mov - tsuas yog zaub nyob rau hauv txhua daim ntawv!

Cereal thiab cereal khob cij

Qhov noj tshais zoo tshaj plaws yog hom qub oatmeal . Buckwheat and rice - qhov no yog ib qho zaub mov zoo rau pluas su, uas yuav pab kom koj tsis raug kev txom nyem los ntawm kev tshaib plab ntev. Xaiv cov xim txhuv xim av thiab tag nrho cov qhob nplej - cov khoom no muab lub cev fiber ntau.

Cov khoom muaj roj tsawg thiab muaj roj tsawg

1% kefir, 1.5% mis nyuj, 1.8% curd, rog tsawg-yogurt - tag nrho cov no kuj yuav yog ib feem ntawm koj cov zaub mov. Cov zaub mov no yog nplua nuj nyob hauv calcium, uas ua rau cov txheej txheem ntawm cov rog rog.

Ntsuab tshuaj yej

Tsis muaj kev noj haus ua tsis muaj ntsuab tshuaj yej (ntawm chav kawm, yam uas tsis muaj suab thaj). Qhov dej haus no pauv cov kab mob metabolism thiab cia koj poob phaus ntau npaum li cas.

Txiv hmab txiv ntoo

Koj tau tshem tawm ntawm cov zaub mov tag nrho cov hmoov nplej, rog thiab qab zib, tab sis tus plig yuav thov kom tau ib hnub so. Cia koj tus kheej mus rau noj tshais ci apples, txiv hmab txiv ntoo thiab zaub qos yaj ywm, thiab cov khoom siv xws li tsev cheese + txiv tsawb. Qhov no yuav ua rau koj xav tau cov delicacies.

Nco ntsoov lo lus nug, ntau npaum li cas kom poob phaus, nco ntsoov - nws yog qhov zoo dua rau noj 3-5 zaug ib hnub twg nrog nruab nrab feem ntau (ntau npaum li nws mus rau ib lub tais zaub xam lav).

Muaj pes tsawg calorie ntau ntau puav pheej poob?

Rau txhua tus neeg muaj ib qho lus teb, thiab koj yuav paub nws yog tias koj nkag mus rau koj qhov siab, hnub nyoog, tub los ntxhais thiab xav hnyav rau hauv calorie calculator. Leej twg yuav poob phaus nrog kev noj haus ntawm 1000-1200 calories ib hnub zoo nkauj sai sai, koj tuaj yeem siv daim duab no rau koj tus kheej.

Pes tsawg lub sij hawm ib hnub twg koj yuav tsum noj kom poob phaus?

Rau qhov poob phaus, nws pom zoo kom noj cov zaub mov me me 5 zaug ib hnub - 3 pluas noj thiab peb khoom noj txom ncauj. Noj cov zaub mov:

1. Noj tshais: porridge los yog qe los tsev cheese nrog txiv hmab txiv ntoo.
2. Ob tshais noj tshais: curd cheese lossis ib khob yogurt.
3. Noj su: ib lub tais ntawm cov kua zaub, ib daim ntawm tag nrho cov qhob cij.
4. Khoom txom ncauj: txhua yam txiv hmab txiv ntoo.
5. Noj hmo: nqaij / nqaij qaib / ntses + zaub.

Koj yooj yim poob phaus ntawm kev noj haus, poob 1 kg ntawm ib lub lis piam. Koj puas muaj tsawg, txiav feem.