Xyoo Tshiab tau los ze zog. Tab sis lub sijhawm txaus yog tias koj pib lub neej tshiab tam sim no. Niaj hnub no tseem ceeb dua. Thiab rau qhov no koj tsis tas yuav tshaib plab, zaum rau hnub nyob rau hauv buckwheat thiab nias qhov tsis raug cai. Koj tsuas yog yuav tsum tau raug kev tawm tsam hauv kev noj zaub mov thiab muaj ntau npaum li yuav tsum tau ua.
Thiab koj yuav tsum pib nrog me me: xav tias koj cov ntawv qhia tsawg kawg yog ib hnub rau pem hauv ntej. Tsis nco txog cov qhaub cij thiab buns, cov sodes thiab liv ntawm kasfes tsis yog noj zaub mov. Koj ib txwm muaj tshais. Porridge, qe, tsev cheese - koj tuaj yeem khaws dab tsi koj nyiam. Tsis muaj sijhawm thaum sawv ntxov, ua txhua yam txij thaum yav tsaus ntuj. Ib yam li ntawd, npaj thiab khoom noj txom ncauj - lawv yuav tsum muaj li ob hnub. Apples, txiv kab ntxwv, txiv ntoo yog qhov haum. Yog tias nws tsis yooj yim sua kom nyob tsis muaj qhaub cij, tom qab ntawd lub baton hloov tag nrho cov qhob cij, hnyuv ntxwm - ntawm cov avocado lossis zaub xas lav. Thaum koj noj hmo hauv chav ua si lossis khaws cov thawv nrog koj, nco ntsoov cov cai ua haujlwm "(½ leeg), lub ntsej muag thib ob tau muab faib ua ib nrab. Ib feem yog carbohydrates, cov garnish (qib kawm), tus thib ob - nqaij, nqaij ntses, nqaij ntses, nqaij ntses, qe). Rau noj hmo, tso xwb
½ zaub thiab ¼ - proteins. Sim noj 3-4 teev ua ntej pw tsaug zog. Nkag mus rau txoj cai haus ib khob dej ntawm ib lub plab khoob, nrog rau ntawm ib khob ib teev ib teev ua ntej noj mov. Koj kuj yuav tsum tau pw tsaug zog txaus thiab mus rau kaum ob sawv ntxov thiab tsawg kawg taug kev me ntsis, piv txwv li, tawm mus ib qho chaw ua ntej thiab mus tsev ntawm ko taw.
Natalia Grishin
Natalia Grishina, Gastroenterologist, Khoom Noj Khoom Haus:
- Kom poob phaus thiab nyob slim, koj yuav tsum tau noj thiab pw tsaug zog. Cov txheej txheem kev noj zaub mov yuav tsum yog ib txwm ua tsis tu ncua, rau cov ntawv qhia ntshiab. Qhov zoo tshaj yog tias nws yog 5-6 pluas mov. Ib tus neeg yuav tsum muaj ob pluas tshais - thaum ntxov ntxov thiab lig, noj su, noj mov thiab khoom noj txom ncauj ntawm lawv. Lub ntsiab cai no yuav tsis tshaib plab thiab yuav tso cai rau haus cov calories tsawg dua. Nco ntsoov tias qhov kev txwv zaub mov ntse yog kev ntxhov siab. Lub cev yuav tsum muaj lub zog, cov as -pients, cov vitamins, kab vitamins, cov kab lus, cov amino acids, cov rog thiab cov carbohydrates. Txwv peb tsuas yog carbohydrates. Txhua tsav txhua yam - cov rog, protein thiab lwm yam - nco ntsoov.
Rau cov neeg laus noj qab haus huv, 1200 kcal ib hnub yog qhov tsawg kawg nkaus. Xws li cov khoom noj muaj calorie yuav ua rau nws tshem tsis tau. Tab sis hauv kev noj haus yuav tsum yog: nqaij ntshiv lossis ntses ntses ob zaug nyob rau ib hnub rau ib hnub twg rau 200-300 grams Roj tuaj yeem siv rau kib, thiab ua kom rov qab ua haujlwm rau tais diav. Thaum sawv ntxov 150-200 grams nplej zom, porridge lossis qos yaj ywm, ib khob dej tshuaj yej lossis kas fes thiab tshuaj yej tsis pub tshaj. Thaum noj tshais thaum ntxov, koj tuaj yeem noj ib daim ntawm cov mov qhuav nrog ib daig ntawm cov cheese lossis tawg. Koj tuaj yeem thov koj tus kheej nrog ib daim ntawm cov chocolate iab. Rau cov khoom noj txom ncauj, siv cov txiv av ci lossis pears tsis muaj qab zib, txiv ntoo tshiab lossis txiv ntoo tshiab.