British noj haus rau 21 hnub: xyuas, ntawv qhia zaub mov tswv yim pom zoo

Ib tug uas tsis muaj-calorie zaub mov noj rau 21 hnub English, xyuas uas rau feem ntau yog ib feem positive, tau raug tsim los rau ceev kev tso tawm ntawm tshaj ceeb thawj. Poob phaus yog kev kawm mus rau qhov no noj cov zaub mov yog yuav maj mam tab sis tshee thiab yog 6-15 kilograms rau tag nrho cov hoob kawm. Qhov tseem mob siab heev calorie noj mov tso nyiaj rau yav tsaus ntuj, tiam sis tsis pub lig tshaj 19,00. Nws yog ib qho tseem ceeb multivitamin. Lub so ntawm kev kawm yuav tsum muaj tsis tsawg tshaj li rau lub hlis.

British noj cov zaub mov rau 21 hnub: yooj yim hauv paus ntsiab lus

1. Thoob plaws hauv lub hnub koj yuav tsum tau haus tsawg kawg yog ib nrab rau ob litres ntawm cov dej.
2. Ntsev yog tsim nyog los hloov cov txuj lom thiab tshuaj ntsuab.
3. Cov khoom siv yuav tsum tau boiled, ci los yog grilled steamed.
4. Tshem tawm fatty thiab kib zaub mov.
5. Tseeb noj mov yuav tsum muab qhov chaw tsis pub lig tshaj 19 teev.
6. Ua ntej yuav mus pw yuav tau noj ib diav ntawm ntxiv nkauj xwb tus txiv roj.
7. Nyob rau hauv thaum sawv ntxov nyob rau ib npliag plab - haus 200 ml ntawm cov dej.

British noj haus rau 21 hnub: xyuas, noj cov zaub mov ntawv qhia zaub mov, tau

Tso Cai khoom

Txiv hmab txiv ntoo tso cai kiwi, txiv apples nrog lub tev, txiv qaub, txiv tsawb, pineapples thiab cov txiv hmab. Zaub: qos yaj ywm nyob rau hauv lawv cov tawv, carrots, beets, tswb kua txob, taub dag, kav zaub, eggplant, ntsuab taum, qij, zaub qhwv, dos, zaub txhwb qaib thiab asparagus. Nyob rau hauv tas li ntawd, nws tso cai rau kev siv ntawm tej tshuaj thiab txuj lom li dub kua txob, cinnamon, cardamom, qhuav los yog tshiab tshuaj ntsuab (thyme, mint, basil). Cereal koj yuav noj buckwheat, oatmeal thiab cov nplej xim av. Tuaj nyob rau hauv muab rau nyob rau hauv kev noj haus yog ceev: hazelnuts, walnuts los yog ntoo thuv.

Txwv tsis pub (undesirable) cov khoom

Nyob rau hauv daim ntawv no tau nqaij thiab khoom noj siv mis, bakery thiab pastry, dub tshuaj yej, kas fes (raws li ib tug lwm txoj yuav siv chicory decaffeinated), khoom qab zib, qab zib, ntsev, nicotine thiab haus dej haus cawv, si cov dej qab zib.

British noj cov zaub mov: Ntawv qhia zaub mov

Noj tshais yuav tsum muaj txog 200-250 calorie ntau ntau, nws yuav ua tau:

1. Scrambled qe los yog hau qe, ib tug hlais cov mov ci bran, ib khob ntawm tshiab kua txiv.
2. 150 grams ntawm oatmeal nrog mis nyuj thiab raisins diav, ib khob ntawm tshiab kua txiv.
3. 100 grams ntawm cereals los ntawm tag nrho grain thiab mis nyuj haus thiab ib Kua.
4. 250 grams ntawm txiv hmab txiv ntoo nyias, yogurt los yog yogurt khob.

Thaum lub sij hawm noj su yuav tsum ib tug tshaj plaws ntawm 300-320 kcal, xaiv los ntawm:

1. Qos yaj ywm nyob rau hauv lawv cov tsho loj ib daim, 100 grams ntawm cheese, tshiab zaub nyias nrog ib tug diav ntawm cov roj, ib tug txiv kab ntxwv, ib tug txiv moj coos los yog ib Kua.
2. Neeg tsis noj nqaij kua zaub, cheese, bun ntawm tag nrho grain hmoov, kua thiab ib tug txiv moj coos.
3. Ib tug hlais cov mov ci, ci taum - 50 grams, 100-120 grams ntawm txiv hmab txiv ntoo.
4. Omelet nrog cheese, zaub, nceb thiab ob qe, ib tug Kua.

Lig noj mov ntawm 500 kcal tej zaum yuav (yeem):

1. Kub tais ntawm tag nrho cov legumes thiab txiv hmab txiv ntoo.
2. Tsis tshua muaj roj cheese los yog cheese, mis nyuj zaub kua zaub, bun, wholegrain, qhuav apricots.
3. Loj tsho qos, ci taum, 400 ml ntawm yogurt.

British noj cov zaub mov: tau

Raws li nruj raws li kev noj haus thiab txhua lub limtiam alternation ntawv qhia zaub mov, koj yuav cuag tus "ntsoos ntsoos" los ntawm ob mus rau tsib kilograms ntawm tshaj hnyav nyob rau hauv ib lub lim tiam.

British noj haus rau 21 hnub: xyuas

Feem ntau ntawm cov kev txheeb xyuas ntawm no noj cov zaub mov zoo poob yog gradual, thiab cov kev tshwm sim yog khaws cia rau ib ntev lub sij hawm.

Muaj ntau ntau variants ntawm lub English noj cov zaub mov. Ntawm no yog ib tug ntawm lawv, nrog rau cov peb theem. Qhov kev xaiv no yog haum kuas, thiab mus ntxiv nws yooj yim txaus.

Nws pib noj cov zaub mov muaj mis nyuj-grain theem, uas yuav kav rau ob hnub. Noj tshais thiab yav tav su cov tshuaj yej yog ua los ntawm ib tug iav ntawm mis nyuj thiab ib daim ntawm rye qhob cij, cov su thiab noj hmo, ib khob ntawm mis nyuj. Nyob rau hauv cov ntaub ntawv ntawm intolerance rau cov mis nyuj nws yuav hloov nrog yogurt.

Cov tom ntej no ob hnub - muaj protein ntau theem. Rau noj tshais - kas fes nrog mis nyuj, tsis muaj piam thaj, ib tug hlais cov mov ci, 15 grams ntawm cov zib ntab. Thaum noj su - ib khob ntawm broth (nqaij / ntses), 150 grams ntawm boiled nqaij, ib tug hlais cov rye khob cij thiab ib diav ntawm taum mog. Thaum noj su - ib khob dej tshuaj yej (mis nyuj) thiab 15 grams ntawm cov zib ntab. Noj hmo - 2 qe (los yog 50 grams ntses, cheese, Ham los yog ntshiv nqaij), ib khob kefir thiab rye cij daim.

Ob hnub tom qab, koj yuav tsum tsiv mus nyob rau txiv hmab txiv ntoo thiab zaub theem. Rau noj tshais - ob txiv kab ntxwv los yog apples. Noj su muaj zaub kua zaub paib (tsis qos), nyias los yog zaub stew thiab ib daim ntawm rye khob cij. Tav su noj khoom txom ncauj - txiv hmab txiv ntoo (tab sis tsis tsawb), noj hmo - 30 grams ntawm tej yam ntuj tso niam thiab ib khob dej tshuaj yej.

English peb-theem 21-hnub noj cov zaub mov: xyuas thiab cov tswv yim

Pib ib tug noj haus yuav tsum nruj me ntsis nrog rau cov mov mog thiab cov mis nyuj theem, ces koj yuav txav mus rau tej yam thiab tig lawv 20 hnub.