Kev noj haus zoo rau qhov poob ntawm 10 kg yuav tsum muab xam tsis rau ib lub lim tiam, qhov tsawg kawg nkaus lub sij hawm - ib lub hlis. Qhov nyhav yuav tsum tawm mus maj, tsis li ntawd koj tsis tas yuav suav rau qhov txuag tau. Tawm zuj zus sai sai ntawm 10 kg tuaj yeem ua rau muaj teeb meem rau kev noj qab haus huv sib txawv, thiab hnyav, feem ntau, yuav rov qab los ntawm qhov sib npaug ntawm ob npaug. Ua kom tiav, nws pom zoo kom muab kev noj haus zoo rau qhov hnyav poob los ntawm 10 kg thiab kev ua haujlwm kom tsis tu ncua. Hauv daim ntawv qhia koj tuaj yeem hloov tau cov khoom siv sib xws.
Kwv zaub mov noj rau qhov hnyav 10 kg
Yog hais tias koj xav ua ib daim duab slim, ces muab tso rau hauv cov zaub mov kub-calorie, hloov nws nrog ib tug noj qab nyob zoo.
Variants ntawm lub zaub mov rau poob ntawm 10 kg:
- Thaum sawv ntxov, koj tuaj yeem muaj 2 lub qe, siav muag muag zaub, zaub nyoos zaub (hnav khaub ncaws - txiv roj roj) thiab ntsuab tshuaj yej. Rau khoom txom ncauj, koj yuav tsum nqa zaub yoojyim thiab 50 grams ntawm rog tsawg. Tom qab tav su, koj tuaj yeem muaj ib nkawm grilled nqaij, ib qho kev noj zaub zaub nyias thiab unsweetened tshuaj yej. On ib tug txom ncauj haus dej haus 1 tbsp. kefir thiab noj ib tug puv tes ntawm berries. Cov zaub mov noj hmo: boiled ntses fillet, ci zaub nrog tshuaj ntsuab thiab cheese. Ua ntej yuav mus pw, koj muaj peev xwm 1 tbsp. kefir.
- Rau noj tshais, noj ob lub qe nrog ib tug omelette nrog txiv lws suav, celery, zaub thiab 50 grams cheese, thiab haus dej ntsuab tshuaj yej. Rau ib tug khoom noj txom ncauj 1 tbsp. yogurt nrog berries. Thaum su noj, noj cov khoom noj ntses fillet thiab zaub kua zaub, thiab rau ib qho nruab nrab thaum sawv ntxov noj kefir nrog berries. Nyob rau yav tsaus ntuj koj tuaj yeem them nyiaj rau ntawm cov hniav nyiaj hniav kub, chav cauliflower nrog 1 teaspoon ntawm txiv roj roj thiab ntsuab tshuaj yej. Ua ntej yuav mus pw, koj tuaj yeem muaj kua mis los yog kefir.
- Rau pluas tshais, npaj cov txiv hmab txiv ntoo smoothies thiab cov tshuaj yej ntsuab . Pluas tshais zaub mov thib ob yog nplua nuj: hau mis thiab "salsa". Tav su, koj tuaj yeem siv cov ntses zaub mov thiab cov txiv ntoo nrog cov nceb. Rau ib lub khoom noj txom ncauj, noj 55 grams cheese thiab ib daim ntawm celery. Nyob rau yav tsaus ntuj, koj muaj peev xwm them taus ib nkawg ntawm chests, chav asparagus nrog cheese thiab tshuaj yej.