Muaj ntau ntau yam khoom noj, thiab ntau tus neeg tsis muab cov txiaj ntsim thiab tsim kev puas tsuaj rau kev noj qab haus huv. Rau qhov poob phaus koj yuav tsum ua raws li kev noj zaub mov kom zoo thiab haus 1200 calories. Ntau tus neeg yuav xav tias vim li cas qhov no yog tus naj npawb, tab sis qhov tseem ceeb yog qhov tseeb tias tus neeg nruab nrab xav tau dab tsi ua haujlwm ntawm lub cev. Yog tias koj noj tsawg tshaj li tus nqi no, cov metabolism yuav qis qis dua thiab lub cev yuav pib siv cov leeg nqaij kom muaj zog, rhuav tshem nws.
Noj cov khoom noj rau ib lim piam twg rau 1200 kcal
Yuav kom tiv nrog phaus ntxiv, koj yuav tsum tau faib cov calorie no kom tsawg. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias txoj cai ntawm kev noj haus, ntawm kev xav ntawm cov khoom noj khoom haus, yog qhov kev nyab xeeb kiag rau kev noj qab haus huv.
Cov hauv paus ntsiab lus ntawm kev noj zaub mov kom zoo rau poob phaus thaum 1200 cal:
- Nws yog ib qho tseem ceeb kom tsis txhob noj cov zaub mov ntawm cov rog, kib, khoom qab zib, cov khoom noj thiab lwm yam khoom noj uas tsis zoo rau daim duab los yog kev noj qab haus huv. Teeb meem kuj muaj dej haus, kua txiv hmab txiv ntoo thiab cawv.
- Muab cov txiv hmab txiv ntoo, zaub, nqaij, khoom noj siv mis, ntses, lwm yam.
- Kev noj zaub mov kom zoo ntawm 1200 kcal txhais tau tias pluas noj. Nws yog ib qho tseem ceeb rau noj thaum lub sijhawm ua ke tsawg kawg yog tsib zaug hauv ib hnub. Qhov no yuav pab tswj cov metabolism thiab tsis tshaib plab.
- Nws yog ib qho tseem ceeb uas yuav tau npaj cov zaub mov, muab kev ua noj ua haus, txua, thiab ua kom ci, ua kom huv thiab muab ci.
- Cov kua yog qhov tseem ceeb heev, thiab txhua txhua hnub yuav tsum haus tsawg kawg 1.5 liters. Qhov ntim no tsuas siv rau cov dej lim.
Piv txwv ntawm 1200 calorie zaub mov noj
Txhawm rau xaiv cov khoom noj kom zoo rau kev noj haus , koj tuaj yeem siv cov cua sov uas twb muaj lawm (saib hauv qab). Wb saib ib co qauv uas yuav cia koj los tsim koj tus kheej cov zaub mov.
Kev xaiv tus xov tooj 1:
- thaum sawv ntxov : oatmeal siav los ntawm 3 st. spoons ntawm cereals;
- undershot : kua;
- pluas su : nqaij qaib kua zaub, ob peb lub phom sij ntawm qhov ncauj, 150 g ntawm dib nyias thiab txiv lws suav;
- txom ncauj : 150 grams cov txiv hmab txiv ntoo nyias;
- yav tsaus ntuj : 100 grams buckwheat thiab tib tus nqi ntawm stewed hake thiab ib feem ntawm cabbage zaub xam lav.
Kev xaiv tus xov tooj 2:
- thaum sawv ntxov : 50 g ntawm nqaij qaib sausage, ib daim ntawm tag nrho grain khob cij thiab koj muaj peev xwm ntxiv ib me ntsis mustard;
- khoom txom ncauj : toast nrog jam unsweetened;
- pluas su : 250 g kua zaub nrog cov zaub hauv ntses;
- txom ncauj : 1 tbsp. kefir nrog tws tshuaj ntsuab;
- hmo ntuj : ib tug yob ntawm wholemeal hmoov, 150 grams ntawm tsev cheese thiab 100 grams radish.