Yog hais tias qhov teeb meem ntawm tus poj niam lub cev yog lub plab, pob tw thiab ceg, uas xav kom poob qhov nyhav rau tus poj niam, kev ua kom qoj ib ce yuav tsum tau txhawm rau kho cov zones. Txawm li cas los xij, tsis tau noj cov zaub mov kom txo tau cov nti, cov ceg thiab cov pob tw rau txhua qhov teeb meem yog qhov tseem ceeb.
Kev noj haus rau kev zom cov plaub hau
Cov roj tso rau ntawm lub duav thiab pob tw pob ntseg feem ntau qeeb heev, yog li kev pom kev noj zaub mov tsis zoo yuav tsum tau pom ntev ntev. Tab sis qhov tshwm sim pom ntawm kev noj haus rau qhov hnyav poob ntawm lub plhaub tuaj yeem pom tom qab 21 hnub.
Lub ntsiab ntawm kev noj haus kom tau tshem ntawm cov txheej roj tsawg ntawm sab qis ntawm lub cev yog:
- zaub - cabbage, zucchini, cucumbers, eggplants, txiv lws suav, parsley, ntsuab zaub xam lav;
- txiv hmab txiv ntoo - txiv apples, pears, dib liab, txiv kab ntxwv, txiv qaub, txiv hmab txiv ntoo, txiv kab ntxwv, txiv kab ntxwv;
- nqaij - roj tsawg, nqaij qaib, qaib cov txwv;
- nqaij nruab deg - squid, cws;
- ntses - muaj roj ntau hom;
- khoom siv mis nyuj - nrog rau cov khoom muaj roj tsawg;
- taum thiab cereal, tshwj tsis yog rau cov neeg uas tau ua ntej kho;
- khob cij los ntawm hmoov nplej los yog coarse grind, pasta ua los ntawm hmoov nplej ntawm hom khoom hom qoob mog.
Txwv tsis pub muaj ntau yam muesli thiab flakes, fatty meat, cov khoom qab zib, khoom noj khoom haus rog, hmoov nplej, chocolate, granulated qab zib, sausages, zaub mov hauv cov zaub mov, cov zaub mov, cov kua txiv hmab txiv ntoo, cov kua txiv qaub,
Noj cov zaub mov kom txaus rau hnub nrog kev noj cov zaub mov kom txo tau cov tawv nqaij:
- noj tshais - ntuj yoghurt (200 g), berries (100 g), qhob cij (50 g), 2 daim txiv lws suav, ntsuab tshuaj yej;
- noj su - kua zaub los ntawm zaub thiab zaub (200 g), nqaij los yog ntses boiled los yog stewed (100 g), zaub xam lav (100 g), qhob cij (100 g), compote ntawm berries unsweetened;
- yav tav su txom ncauj - zaub xam lav, oiled nrog zaub roj (200 g);
- noj hmo - buckwheat on dej (100 g), mis nyuj (200 g);
- ua ntej yuav mus pw - kefir (200 g).
Qhov kev noj haus no muaj ntau hom thiab tsis tso pa tawm, yog li nws yog ib qho yooj yim mus soj ntsuam ntev, uas yog tsim nyog kom tau txais qhov kev xav tau. Qhov nruab nrab hnyav poob rau lub hli yog 5-7 kg.
Noj cov zaub mov ua ob txhais ceg thiab thim
Tsuas yog ib lub lim tiam kom plam ntxiv phaus hauv cheeb tsam ntawm lub ntsag thiab cov ceg yuav pab "lean" noj zaub mov. Kev noj haus no yog ib qho nyuaj heev, yog li koj tuaj yeem tsis lo nws ntev dua 7 hnub. Kev siv lub cev kuj raug txwv. Ua ntej pib noj zaub mov tsis zoo, koj yuav tsum nrog koj tus kws kho mob tham kom tsis txhob muaj cov kab mob ntev ntev.
Cov zaub mov noj rau lub lim tiam:
- Hnub Monday - 1 liter ntawm mis nyuj;
- Tuesday - 200 g ntawm tsev cheese thiab 800 ml ntawm kua txiv;
- qhov chaw tsuas yog dej xwb;
- Thursday - 3-4 boiled qos yaj ywm, 800 ml ntawm kua txiv;
- Friday - 5 apples;
- Hnub Saturday - 200 grams ntawm nqaij (muaj roj tsawg), 800 ml ntawm kua txiv;
- Hnub Sunday yog ib phau ntawm kefir.
Kua txiv thaum noj zaub mov yuav tsum siv tsis tau qab zib, tsis hais apple, txiv kab ntxwv qaub, txiv kab ntxwv los yog pomegranate. Tag nrho cov khoom pub rau hnub tau muab faib ua ob peb leeg, cov kua txiv hmab txiv ntoo yuav tsum qaug dej qaug cawv tom qab noj mov. Dej tau txwv tsis pub muaj kev txwv.
Cov nram qab no 10 hnub tom qab noj zaub mov, koj yuav tsum tau ua raws li kev noj haus tshwj xeeb kom tau cov kev ua tiav:
- Hnub 1 yog kev noj haus zoo tib yam, koj yuav them taus qhov koj xav tau tiag tiag, tab sis muaj tsawg heev;
- Qhov thib ob hnub - on curd thiab kua txiv (ib qho tsim nyog, tab sis tsis yog starving);
- Qhov thib peb hnub - on boiled ntses thiab kua txiv (ib tug tsim nyog tus nqi, tab sis tsis yog starving);
- 4th hnub - 4 hau qos yaj ywm thiab kua txiv hmab txiv ntoo;
- 5th hnub - 1 kg ntawm apples;
- 6th hnub - 300-400 g ntawm boiled nqaij thiab kua txiv hmab txiv ntoo;
- Hnub 7 yog kev noj haus zoo li niaj hnub noj;
- 8th hnub - 1 kg ntawm apples;
- 9th - 300-400 g ntawm boiled nqaij thiab kua txiv hmab txiv ntoo;
- Lub 10 hnub yog 1 liter ntawm kefir.
Txhawb nqa "lean" noj zaub mov yog qhov nyuaj thiab kev ncaj ncees, thiab lub cev. Nws yog qhov zoo tshaj plaws los siv nws nyob hauv tsev los yog mus so, tk. yuav muaj suab tsis ua haujlwm thiab ua haujlwm ntawm cov rog. Nyob rau ntawm lub kawg ntawm kev noj haus lub feem ntau persistent yuav yeej txaus siab nrog lub ntsiab - rho 2-6 cm nyob rau hauv ob txhais ceg thiab thighs, thiab poob ntawm tshaj qhov ceeb thawj yuav 5-10 kg.