Xav txog tej yam muaj lub paj zoo nkauj nrog rau cov nplai, tearing txhua ntawm lawv, koj tau tshem ntawm 500 g ntawm tshaj qhov ceeb thawj. Sau? Yog li, qhov no yog qhov essence ntawm kev noj haus ntawm lub Swedish dietician Anna Johansson. Monodieta six petals - qhov no rau hnub ntawm kev tawm, tom qab ib leeg:
- ntses;
- zaub;
- qaib;
- cereal;
- curd;
- txiv hmab txiv ntoo.
Txhua tus ntawm lawv, yuav tsum mus tsuas yog hauv qhov kev txiav txim no, koj tsis tuaj yeem hloov qhov sib lawv liag ntawm hnub. Qhov tseeb tiag yog tias txhua txhua hnub tsis tuaj yeem ua tiav nws lub luag haujlwm hauv qhov teeb meem uas yuav tsum tau tshem ntawm ntau kilograms thiab npaj lub cev rau ib qho tshiab, 24-teev mono-noj zaub mov. Piv txwv li, ib hnub ntses - yuav npaj lub cev rau lwm cov hnub poob ntawm kev tshem tawm, tk. Ntses yog ib qhov chaw muaj protein ntau yooj yim digestible. Zaub - yuav ua rau tsis muaj cov carbohydrates thiab fiber. Nqaij qaib - rov qab rau lub cev nrog cov khoom noj uas muaj protein ntau, ua kom cov leeg muaj zog. Grain - yuav muab lub cev nrog "complex" carbohydrates. Curd - ntxiv dag zog rau cov pob txha, vim cov ntsiab lus ntawm calcium nyob rau hauv curd, thiab ua li rau lub deficiency ntawm protein nyob rau hauv lub cev. Thiab, thaum kawg, fruity - yuav muab lub cev nrog polysaccharides.
Raws li koj tau pom, ib qho ntawm cov txheej txheem tseem ceeb ntawm kev noj haus rau kev zom zaws 6 petals yog cov protein-carbohydrate hloov, uas, raws li nws tus kws sau, yog 50% ntawm txoj kev vam meej.
Txoj cai thib ob tseem ceeb yog kev noj zaub mov tsis tu ncua txhua hnub, vim tias mono-noj haus, ntev, uas tsis yog ntau tshaj 24-teev, tso cai rau koj mus rau feem ntau zoo nrog kev rog.
Qhov thib peb tseem ceeb yog kev hloov ntawm kev noj haus rau hauv kev ua si: rau qhov no, ib lub paj nrog rau cov nplais rau ntawm daim ntawv txiav, lub npe ntawm cov zaub mov noj yog sau rau ntawm txhua tus tsiaj. Thaum kawg ntawm txhua hnub koj yuav tsum tau rhuav tshem ib qho nplais.
Mono-noj zaub mov 6 pob kws
Noj cov zaub mov noj khoom haus li cas:
- Thawj hnub yog ntses. 300-500 grams ntawm cov ntses siav txhua yam (tsuas yog kib), noj mov nyob rau 5 hnub receptions. Koj tuaj yeem ntxiv me me ntsev, ntsev (me me), zaub ntsuab. Nws raug tso cai ua noj kua zaub nrog cov zaub ntsuab los ntawm cov ntses;
- Qhov thib ob hnub - zaub. Nws yog pub kom haus li 1.5 kg ntawm stewed, boiled los yog zaub nyoos. Koj tuaj yeem muaj xws li qos yaj ywm hauv kev noj haus, tab sis tsis ntau dhau lawm. Ntsev, tshuaj ntsuab, thiab ntsim muaj kuab kuj tau. Zaub kua txiv hmab raug tso cai;
- Hnub peb yog nqaij qaib. Boil, muab tso tawm los yog ci 500 g ntawm nqaij qaib mis tsis muaj daim tawv nqaij, nrog rau ntxiv tshuaj ntsuab thiab spices, los yog ua noj nqaij qaib broth;
- Plaub hnub yog cereal. Koj tuaj yeem noj porridge, siav los ntawm tej yam cereal uas muaj hnoos qoob loo. Tus nqi ntawm cov cereal nyoos - 200 g Koj ntxiv tau ntxiv rau kev noj haus ntawm sprouted nplej, noob, bran, lis loaves, seasonings, ntsev;
- Hnub tsib yog curd. Lub hauv paus ntawm kev noj haus - tsawg-rog tsev cheese (txog li 3% rog) - 500 g Koj kuj tseem haus tau mis nyuj, siv cov khoom siv mis nyuj uas muaj roj tsawg;
- Hnub 6 yog txiv hmab txiv ntoo. Koj muaj peev xwm noj tej txiv hmab txiv ntoo , tiam sis tsis ntau tshaj 1.5 kg.
Kuj thoob plaws hauv kev noj haus, koj tuaj yeem haus dej dawb, tsis muaj dej thiab ntsuab tshuaj yej. Nws yuav tsum tsis txhob siv cov tshuaj yej dub thiab kas fes, thiab suab thaj yuav tsum tshem tawm tag nrho.
Tom qab qhov kawg ntawm kev noj haus, koj yuav tsum tau noj rau ob peb hnub cov khoom siv los ntawm cov txheej ntawm 6 cov khoom noj uas muaj los ntawm kev noj haus (kom kho cov txiaj ntsim ntawm qhov hnyav), sib txuas rau lawv ua ke, thiab maj mam ntxiv cov ntsiab lus calorie rau 1,400-1,800 calories ib hnub. Tom qab ib vasthiv, koj tuaj yeem rov qab noj zaub mov.