Qhov zoo tshaj plaws uas koj tuaj yeem xaiv rau koj tus kheej yog xuas khoom noj rau qhov poob phaus. Qhov kev xaiv no yuav cia koj lub cev tsis raug kev txom nyem los ntawm qhov tsis muaj cov vitamins thiab kab kawm, thiab nws yooj yim kom tshem tau ntau tshaj qhov ceeb thawj. Ntawm chav kawm, nws yog ib qhov tsim nyog yuav tau noj balanced tsis tsuas yog nyob rau hauv lub sij hawm ntawm poob poob, tab sis nyob rau hauv ib txwm. Qhov no yuav ua rau koj xav tau cov txiaj ntsim ntawm poob phaus thiab ib txwm nyob twj ywm ntawm txoj kev hnyav.
Noj cov zaub mov noj rau 1200 calories
Cov kws kho mob ntseeg tau hais tias txawm ntau yam khoom noj khoom haus yuav tsum tsis txhob xam tsawg dua 1200 calories ib hnub twg. Qhov no yog qhov qis tshaj, thiab nws tsis yog qhov yuav tsum tau nqis tshaj nws tsis tas yuav tsum muaj huab. Tsis txhob hnov qab tias lub cev siv calorie ntau ntawm cov haujlwm tseem ceeb - tswj kev ua pa, kev sib tsoo, lub cev kub, thiab lwm yam. Ntau ntau los txiav cov ntsiab lus ntawm calorie yog ua kom lub nra hnyav rau hauv nruab nrog cev thiab ua kom muaj kev tsim kho cov kab mob.
Yog li ntawd, cia peb xav txog ob lub ntsiab lus ntawm cov ntawv ntsuas zaub mov rau hnub ntawd:
Qhov kev xaiv ib qho
- Noj tshais - Zaub xam lav, muaj roj tsawg, cheese nrog mis tsis muaj suab thaj.
- Qhov thib ob pluas tshais yog ib lub kua.
- Noj su - ib nrab ib qho kev pabcuam borsch, ib daim ntawm boiled nqaij qaib mis, ib piece ntawm bran qhob cij, ib khob ntawm compote.
- Noj sus yav tav su - txiv kab ntxwv.
- Noj hmo - ib qho me me ntawm cov ntses nrog zaub, kua txiv, khob cij bran.
- Ua ntej mus pw - ib khob ntawm kefir 1% rog.
Kev xaiv ob
- Noj tshais - chav omelet los ntawm 2 proteins, tshiab zaub zaub xam lav, kas fes nrog mis tsis muaj suab thaj.
- Qhov noj tshais thib ob yog txiv kab ntxwv.
- Noj su - ib feem ntawm kua zaub noodles, ib qho kev cutlet nrog mov, compote.
- Khoom txom ncauj - 1-2 hwj, ib khob ntawm broth Rose hips.
- Noj hmo - boiled ntses nrog eggplants, tshuaj yej nrog mis nyuj haus.
- Ua ntej yuav mus pw - muaj roj tsawg-roj-mis nyuj haus - 1 iav.
Kev noj zaub mov no yog tsim rau ib lub lim tiam thiab ib hlis. Qhov tseem ceeb tshaj plaws - tsis txhob hnov qab koj cov zaub mov txawv hauv qhov kev npaj tswv yim - hloov nqaij nrog nqaij qaib los yog ntses, siv cov zaub sib txawv rau garnish, thiab lwm yam.
Noj cov zaub mov: cov nyhuv
Tsis txhob cia siab tias hauv ib lub lis piam koj yuav poob 10 kilogram, raws li tau cog lus rau cov khoom noj khoom haus luv luv. Yog li, koj yuav poob qeeb qeeb, ntawm 0.8 - 1 kg ib lub lim tiam, tab sis koj yuav poob cov roj deposits, thiab tsis tau kua thiab hnyuv txheem, xws li cov khoom noj luv. Qhov kev tso cai no cia koj tshem tawm ntau tshaj qhov ceeb thawj ntev, tshwj xeeb tshaj yog tias koj siv mus rau hauv tus account qhov yuam kev yav dhau los thiab yuav tswj koj cov zaub mov tom qab kawg ntawm kev noj haus.