Noj cov ntsiab cai
Lub Ducan khoom noj ua haujlwm li cas? Ua ntej, los ntawm kev txo qib ntawm cov carbohydrates nkag mus rau hauv lub cev. Thib ob, txo koj cov rog. Qhov tshwm sim ntawm cov khoom noj protein muaj qhov cuam tshuam zoo ntawm cov leeg nqaij, uas tsis poob lawv lub cev thaum noj mov. Thiab txo cov rog thiab carbohydrates rog lub cev kom hlawv cov phaus ntau ntxiv.
Ib qho kev noj haus mus ntev ntev noj nyob rau hauv ntau theem ua kom txhua tus neeg siv tau siv mus rau tus cwj pwm noj tshiab.
Theem:
Kev tawm tsam.
Nrov.
Kev sau ua ke.
Kev ruaj khov.
Yog tias koj ntseeg tias kev txheeb xyuas txog cov khoom noj Ducan, ces "kev tawm tsam" yog muab los ntawm txhua qhov nyuaj. Vim li cas qhov no tshwm sim? Cov lus teb tau yooj yim zoo nkauj. Thawj theem kev noj zaub mov noj feem ntau yog cov protein ntshiab. Thiab yog tias ua ntej koj fond ntawm khoom qab zib, ces cov kab mob tawm tsam yuav tawm tsam. Txawm li cas los xij, nws yog qib no uas yog qhov tshwj xeeb tshaj plaws rau kev rov tsim kho thiab teb rau kev noj haus ntawm cov kab mob tag nrho ib qho zuj zus. Nws yog qhov luv tshaj, tab sis qhov tseem ceeb tshaj plaws rau kev suav cov ntsiab lus kawg.
Koj tuaj yeem txiav txim siab muaj pes tsawg tus hnub rau qee ntu ua tsaug rau cov laij lej tshwj xeeb. Muaj qhia ntau yam tsis dhau, kev xam yuav qhia pom tias ib leeg poob phaus li cas, lub sijhawm ntev li cas ntawm ib qib thiab kev noj haus zoo tag nrho.
Qhov ntau ntawm cov hnub rau thawj theem yog 10, thiab qhov no feem ntau siv rau cov neeg uas lawv qhov hnyav dhau los ntawm 30 kg lossis ntau dua. Cov phaus uas tsis tshua hnyav, cov hnub tsawg tau faib rau thawj theem. Ua tsaug rau cov zaub mov txawv ntau rau cov theem nres ntawm Ducan noj zaub mov, koj tuaj yeem ua rau koj cov zaub mov ntau yam, txo cov kev pheej hmoo ntawm kev tawg.
Dua li tawm tsam
Thaum pib noj zaub mov noj, nws yuav zoo li hnub protein yog monotonous zoo nkauj. Tab sis, ua raws li cov lus pom zoo los ntawm tus sau, uas txheeb xyuas 72 cov khoom lag luam protein, koj yuav nkag siab tias koj tuaj yeem tawm tsam ntau txoj hauv kev. Tsis tas li, rau kev ntau dua zaum, kev siv cov ceg xaum yuav tsum yog. Qhov no yog cov ntshiab fiber, uas pab tsis tsuas yog ua rau lub plab, tab sis kuj pab nws kom nqus cov zaub mov kom raug. Cov khoom noj uas cia thaum lub sij hawm nres ntawm Ducan noj zaub mov suav nrog:
Cov nqaij ntshiv (nqaij qaib, qaib ntxhw, luav, nqaij menyuam nyuj, nqaij nyuj).
Cov khoom lag luam (nplooj siab, mob ntsws, raum, plawv, nplaig).
Cov muaj roj ntses uas muaj roj tsawg, noj cov kaus poom hauv nws cov kua txiv (tsis ntxiv roj ntxiv, haus ntses tsis pub haus).
Nqaij ntses (yam muaj ntses plhaub, seaweed).
Qe nyob rau hauv uas cov protein tsis txwv, thiab yolk tsis ntau dua 1-2 tauj ib hnub.
Cov khoom noj muaj roj tsawg (tsev cheese, qaub cream, kefir, yogurt, cheese, mis).
Pom zoo tias daim ntawv no ntev heev. Txhawm rau kom nkag siab zoo ntawm cov khoom lag luam ntawm Ducan noj rau qhov tawm tsam, koj yuav tsum siv lub rooj. Nws qhia txog cov khoom xyaw thiab lawv kev sib raug zoo nrog txhua ntu.
fiteria
Nws yog ib qho tseem ceeb tsis yog tsuas yog los sau cov khoom noj zaub mov kom raug, tab sis kuj tseem ceeb kom saib xyuas kev haus dej haus cawv
Nws yog ib qho tsim nyog kom tsis txhob haus cov dej qab zib thiab kua txiv. Thiab muab kev nyiam rau decoctions ntawm tshuaj ntsuab, teas, dej huv.
Ob peb lo lus hais txog lwm theem
Koj twb paub hais tias "kev tawm tsam" yog lub hauv paus rau tag nrho cov txheej txheem ntawm qhov kev poob phaus. Nws pib txheej txheem ntawm kev poob phaus. Lwm theem ua li cas sib txawv ntawm nws?
Kev caij nkoj hauv Ducan noj yuav pib tam sim ntawd tom qab nres, muaj nyob rau hauv kev hloov chaw ntawm cov protein thiab protein-zaub. Ua mus ntxiv kom txog thaum qhov nyhav xav tau mus txog.
Kev cog lus lossis kev sib koom ua ke. Ntawm no nws yog qhov tseem ceeb uas yuav tau soj ntsuam kev xam pom raug ntawm lub caij nyoog. 10 hnub ntawm kev noj haus rau txhua qhov hnyav poob. Poob 5 kg, txhim kho - 50 hnub. Nyob rau theem no, txiv hmab txiv ntoo ntxiv rau kev noj haus, thiab zaub tuaj yeem noj txhua hnub.
Kev ruaj khov. Nws yuav yog qhov tseeb dua hu rau theem no yog txoj kev ntawm lub neej tshiab. Yog li tias qhov hnyav tsis rov: peb noj txhua yam, npaj kom muaj protein hnub Thursday, ua cardio.
Koj twb nkag siab hais tias Ducan cov zaub mov noj tsis yog ob peb lub lis piam, tom qab ntawd cov zaub mov zoo li cas koj yuav tsum ua rau txhua hnub, tshwj xeeb tshaj yog nyob rau theem tawm tsam?
Cov tais rau thawj theem ntawm kev noj haus
Yog li, peb paub tias thawj theem yuav dhau mus txog 10 hnub. Thiab nyob rau lub sijhawm no, tsuas yog cov zaub mov muaj protein ntau thiaj li noj tau. Peb kuj paub tias tus neeg sau khoom noj khoom haus xaiv cov khoom noj muaj protein ntau 72 yam. Yuav ua li cas hloov lawv thiaj li hais tias kev noj zaub mov tsis yog monotonous? Cia peb ua cov ntawv tshwj tseg uas cov txuj lom thiab ntsev tuaj yeem ntxiv rau qhov qab ntxiv rau cov zaub mov. Txawm li cas los xij, nws yuav tsum nyob rau hauv sim thiab nyob rau hauv raws li cov ntaub ntawv tabular haum rau "nres hom".
Peb tseem nco qab tias kev noj haus Ducan muaj lub laij lej tshwj xeeb, qhov chaw koj yuav tsum suav pes tsawg hnub rau thawj theem, hloov koj qhov hnyav, qhov siab hauv cov hlwb sib haum.
Cia peb sau tawm kwv yees qhov kev noj zaub mov hauv lub lis piam.
Thawj hnub:
Omelet nrog mis nyuj, kas fes.
Nqaij qaib kua zaub, tshuaj ntsuab tshuaj ntsuab.
Ci ntses, tsis muaj roj tsawg kefir.
Hnub ob:
Porridge nrog cov mis nyuj, tshuaj yej.
Nqaij nyuj, tshuaj yej chamomile.
Qaib ntxhw cutlets steamed los yog hauv qhov cub, haus cov kua mis nyeem roj tsawg.
Hnub peb:
Cov qe hau (cov protein tsis muaj kev txwv, yolk 1-2 daim), kas fes tsis muaj qab zib.
Nqaij qaib nug breaded nyob rau hauv oat bran, ntsuab tshuaj yej.
Omelet nrog liab liab, kefir.
Hnub plaub:
Ncuav pancakes, mis nyuj.
Lemongrass ncuav qab zib, haus kua mis yog tsis muaj roj yog roj.
Oat bran pancakes, Goji txiv ntseej compote.
Hnub tsib:
Oat bran flatbread nrog lean ham, currant nplooj ntoos tshuaj yej.
Pob ntseg, mint tshuaj yej.
Nyob kas poom ntses zaub xam lav nrog dos thiab qe, rosehip broth.
Thib rau hnub:
Ham omelet, tshuaj yej lossis kas fes.
Ci nqaij nyuj ci, kua tshuaj yej nrog txiv qaub xyaw.
Hau cws, dawb lossis ntsuab tshuaj yej.
Hnub xya:
Omelet nrog cheese, tshuaj yej lossis kas fes.
Nqaij qaib daim siab pancakes, qhiav tshuaj yej.
Tshuaj ntsuab luav stew, kefir haus.
Kev noj haus uas tau tsim los ntawm Mr. Ducan tsis yog nyob rau ntawm tag nrho cov tshaib plab lossis monotonous, thiab cov zaub mov kwv yees rau 7 hnub rau "nres" theem yuav ua tau raws li tau hais los saum no.
Nyob rau menyuam
Cia peb xaus lub ntsiab lus txhua yam uas tau piav hauv tsab xov xwm no. Dukan kev noj haus yog txheej txheem ntev, pib nrog "tawm tsam" thiab xaus nrog "kev ruaj khov", uas tsim nyog ua raws rau hauv koj lub neej. Qhov tseem ceeb ntawm cov khoom noj yog:
Ua raws cov cai haus cawv - tsawg kawg 2 liv dej thiab lwm yam dej haus (feem ntau yog tshuaj ntsuab).
Yuav tsum muaj fiber ntau. 2 dia ntawm oat bran, uas yog ntxiv rau lauj kaub tais diav.
Xaiv cov hau kev ua zaub mov txawv (ua noj, noj).
Nqa cov zaub mov los ntawm lub rooj hauv nruj raws li theem ntawm kev noj haus.
Tsis txhob nres nyob ntawd, tsis txhob cais tawm kev tawm dag zog.
Tam sim no, paub tag nrho cov ntsiab cai ntawm Ducan kev noj haus, cov yam ntxwv ntawm qhov nyuaj tshaj plaws thawj theem ntawm kev tawm tsam thiab muaj ntawv qhia zaub mov rau ib lim piam, nws yuav yooj yim rau koj ntaus txoj hauv kev mus rau lub xam ntawm koj tus npau suav.