Rau txiv neej
1K 1 07.04.2019 (kho tshiab: 02.07.2019)
Hauv tsab xov xwm no, peb yuav soj ntsuam cov kev cai noj zaub mov kom dav kom muaj huab hwm coj zoo nrog endomorphs, thiab tseem muaj cov khoom noj txhua lub lim tiam uas koj tuaj yeem hloov pauv tau yooj yim rau koj tus kheej.
Tsis zoo li ectomorphs, endomorphs nce ceeb thawj yooj yim. Cov teeb meem tseem ceeb ntawm no yog kom nce ntxiv me ntsis li sai tau, sim ntxiv tsuas yog cov leeg nqaij ntshiab.
Cov khoom noj khoom haus txoj cai rau kev nce loj
- Tus naj npawb zoo tshaj plaws ntawm cov zaub mov noj yog 5-6 ib hnub. Koj tuaj yeem noj 3-4 zaug, tab sis nws yuav nyuaj rau koj noj cov calories kom tsawg.
- Yog tias koj tsis muaj lub caij nyoog rau txom ncauj ntawm cov zaub mov tiav, hloov cov hau kev no nrog cov khoom noj kis las - protein (protein) thiab nce ntxiv (carbohydrates thiab protein). Xaiv cov khoom nce tsuas yog nrog cov khoom noj roj uas niaj hnub no hauv kev sib xyaw.
- Tsis txhob ntshai noj tom qab 6 teev tsaus ntuj thiab ib teev lossis ob teev ua ntej yuav mus pw, qhov no yog qhov qub thiab nyab xeeb kiag los ntawm kev pom ntawm kev noj qab haus huv. Qhov tseem ceeb yog qhov yooj yim rau koj nyob tau li cas yog tias koj noj lig dhau lawm.
- Nco ntsoov haus dej kom huv - tsawg kawg 35 ml ib kg ntawm koj lub cev.
- Lub hauv paus tseem ceeb ntawm cov carbohydrates yog cov noob taum (mov, buckwheat, oatmeal, barley), durum nplej nplej zom, thiab tseem muaj cov mov ci.
- Nws yog qhov nyuaj heev rau endomorphs kom nce cov leeg nqaij loj yam tsis tau nce cov rog. Vim li ntawd koj yuav tsum ua lub luag haujlwm saib xyuas kev noj haus zoo. Kev ua kom tau qab zib txhua hnub yog tsis pub dhau 30 grams. Sim ua kom muaj kev tshem tawm cov rog kom muaj cov piam thaj ntau thiab cov rog pauv ntawm koj cov khoom noj. Tsis txhob noj ntau lub txiv.
- Cov khoom tseem ceeb ntawm cov protein yog nqaij qaib, nqaij qaib ntxhw, nqaij ntshiv, ntses (dawb thiab liab), qe, tsev cheese thiab lwm yam khoom noj siv mis. Protein los ntawm cereals thiab legumes yog tsis txaus nyob rau hauv amino acid muaj pes tsawg leeg.
- Qhov chaw ntawm cov rog - zaub roj, txiv ntoo, oily ntses (liab).
- Yog tias koj tsis hnyav dua, ntxiv 100 kcal txhua lub lim tiam rau koj qhov kev cai (ntxiv txog nws qhov kev xam hauv qab) kom txog thaum koj pom qhov hloov pauv ntawm nplai. Txoj kev loj hlob zoo tagnrho yog kwv yees li 0.5 kg toj ib lub lim tiam. Yog tias koj pom tias koj lub cev rog ntau dhau ntawm cov rog, txo qhov ntau ntawm cov carbohydrates (feem ntau yog qhov yooj yim). Koj tuaj yeem ntxiv 2-3 cardio kev tawm dag zog hauv ib lub lis piam rau 20-30 feeb tom qab lub zog.
Npaj cov zaub mov rau lub lim tiam
Peb xaiv cov khoom noj hauv qab no rau tus txiv neej endomorph nrog qhov siab ntawm 180 cm, qhov hnyav ntawm 85 kg thiab lub hnub nyoog ntawm 20. Siv cov mis tshwj xeeb, peb tau txais nws qhov kev ntsuas qhov tsis txaus kom tswj nws qhov hnyav tam sim no - 2900 kcal. Yuav kom nce phaus, koj xav tau cov nyiaj seem ntawm cov calories, uas yog, lawv yuav tsum ntau tshaj qhov suav nrog. Peb ntxiv 10% los ntawm qhov saum toj kawg nkaus (nws yuav tsim nyog los ua qhov nyiaj seem me me - endomorphs tsis muaj teeb meem nrog kev nrhiav neeg ua haujlwm, tab sis nws yooj yim ntaus ntawv ntau dhau) thiab peb tau txais tus lej uas peb xav tau - 3200 (puag ncig). Ntawv yog cov calories koj yuav xav noj txhua hnub.
Qhov kwv yees feem pua rau BZHU zoo li qhov no: 25-25-50, uas yog, 25% ntawm tag nrho cov calories yuav yog cov protein, 25% - rog thiab 50% - carbohydrates. Hauv tus naj npawb, hauv qhov no, nws zoo li qhov no: txog 200 grams protein, 90 grams rog, 400 grams carbohydrates.
Hauv lub rooj, peb tsuas yog siv cov zaub mov sib txawv thiab yooj yim-ua noj tais diav. Koj tuaj yeem hloov lawv nrog lwm tus yog tias koj paub lawv cov lus sib xyaw thiab cov ntsiab lus calories. Qhov tshwm sim yog kev noj haus hauv qab no:
| Hnub Monday | |||||
| Noj Mov | Cov muaj protein, g | Rog, g | Cov roj nplej, g | Cov calories | |
| Noj tshais | Muesli (tsis muaj qab zib) nrog mis nyuj, 200 g | 24,4 | 20,2 | 110,3 | 720,6 |
| Thawj cov khoom noj txom ncauj | Kefir 250 g, tseem grain crisps 150 g | 25,2 | 11,3 | 102 | 610,5 |
| Noj hmo | Salmon fillet nyob rau hauv ntawv ci (ci hauv qhov cub) 200 g, ci qos yaj ywm 500 g, dib thiab soob zaub xam lav hnav nrog txiv roj roj, 100 g | 51,1 | 22,4 | 86,7 | 752,8 |
| Khoom txom ncauj zaum ob | Tsev cheese 2% rog 200 g nrog qaub cream, tsis muaj qab zib | 44 | 7 | 12 | 287 |
| Noj hmo | Cov nqaij ntshiv steak 200 g, hau mov 120 g, 2 txiv lws suav, ib nyuag roj linseed | 56,1 | 28,3 | 89,8 | 838,3 |
| Tag Nrho: | 200,8 | 89,2 | 400,8 | 3209,2 | |
| Hnub Tuesday | |||||
| Noj Mov | Cov muaj protein, g | Rog, g | Cov roj nplej, g | Cov calories | |
| Noj tshais | Boiled barley 100 g *, tag nrho cov qhob cij 100 g, cheese 150 g | 45,9 | 37,3 | 119,9 | 998,9 |
| Thawj cov khoom noj txom ncauj | Kefir 250 g, tseem grain crisps 150 g | 25,2 | 11,3 | 102 | 610,5 |
| Noj hmo | Stewed nqaij qaib fillet 150 g, boiled pasta 150 g, txiv lws suav tshiab | 43,8 | 12 | 116,1 | 747,6 |
| Khoom txom ncauj zaum ob | Tsev cheese 2% rog 200 g nrog qaub cream, tsis muaj qab zib | 44 | 7 | 12 | 287 |
| Noj hmo | Grilled nyuj tenderloin 150 g, hau qos yaj ywm 300 g, tshiab dib | 42,8 | 21,9 | 48,9 | 563,9 |
| Tag Nrho: | 201,7 | 89,5 | 398,9 | 3207,9 | |
| Hnub Wednesday | |||||
| Noj Mov | Cov muaj protein, g | Rog, g | Cov roj nplej, g | Cov calories | |
| Noj tshais | Tsev cheese nrog qaub cream thiab txiv hmab txiv ntoo qhuav 250 g, mov ci ncuav 200 g, tshij 100 g | 66,5 | 30,5 | 108,1 | 972,9 |
| Thawj cov khoom noj txom ncauj | Kefir 250 g, sib xyaw ntawm cov txiv ntoo thiab cov txiv hmab txiv ntoo qhuav 100 g | 13,8 | 28,7 | 63,1 | 565,9 |
| Noj hmo | Ci dawb ntses 300 g, hau qos yaj ywm 500 g, dib thiab lws suav zaub xam lav, seasoned nrog txiv ntseej roj 100 g | 55,4 | 12,8 | 81,5 | 662,8 |
| Khoom txom ncauj zaum ob | Ib qho txiv tsawb thiab ib nrab txiv kab ntxwv qaub | 4,4 | 1,4 | 40,3 | 191,4 |
| Noj hmo | Ci salmon 300 g, boiled pasta 150 g, pickled cucumbers 50 g | 59,8 | 16,8 | 107,8 | 821,6 |
| Tag Nrho: | 199,9 | 90,2 | 400,8 | 3214,6 | |
| Hnub Thursday | |||||
| Noj Mov | Cov muaj protein, g | Rog, g | Cov roj nplej, g | Cov calories | |
| Noj tshais | Bow buckwheat 150 g, 3 tag nrho cov qe | 39,6 | 17,8 | 107,7 | 749,4 |
| Thawj cov khoom noj txom ncauj | Tsev cheese nrog qaub cream thiab txiv hmab txiv ntoo qhuav, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Noj hmo | Grilled nyuj tenderloin 250 g, ci qos yaj ywm 500 g, nyob kas poom los peas 50 g | 65,9 | 32,6 | 81,5 | 883 |
| Khoom txom ncauj zaum ob | Ib qho txiv tsawb thiab txiv kab ntxwv | 3,7 | 1,1 | 43,7 | 199,5 |
| Noj hmo | Braised qaib cov txwv 200 g, mov nplej 150 g, 2 txiv lws suav thiab dib | 52,3 | 29,8 | 121,5 | 963,4 |
| Tag Nrho: | 198 | 91,3 | 396,6 | 3200,1 | |
| Hnub Friday | |||||
| Noj Mov | Cov muaj protein, g | Rog, g | Cov roj nplej, g | Cov calories | |
| Noj tshais | Bow buckwheat 150 g, omelet los ntawm 2 qe, 100 ml ntawm mis thiab tshuaj ntsuab | 41 | 16,8 | 108,7 | 750 |
| Thawj cov khoom noj txom ncauj | Kefir 250 g, sib xyaw ntawm cov txiv ntoo thiab cov txiv hmab txiv ntoo qhuav 100 g | 13,8 | 32,7 | 63,1 | 601,9 |
| Noj hmo | Ci qaib cov txwv 150 g, hau mov 120 g, 2 cucumbers | 46,6 | 8,3 | 101,8 | 668,3 |
| Khoom txom ncauj zaum ob | Tsev cheese 2% rog 200 g nrog qaub cream, tsis muaj qab zib | 44 | 7 | 12 | 287 |
| Noj hmo | Cov nqaij ntshiv steak 150 g, hau pasta 150 g, hau thiab txiv lws suav nyias 100 g, ua ke nrog txiv roj roj | 55,3 | 26,9 | 110,2 | 904,1 |
| Tag Nrho: | 200,7 | 91,7 | 395,8 | 3211,3 | |
| Hnub Saturday | |||||
| Noj Mov | Cov muaj protein, g | Rog, g | Cov roj nplej, g | Cov calories | |
| Noj tshais | Steamed oatmeal 120 g, tsev cheese 2% rog 200 g nrog qaub cream | 51,9 | 15,4 | 84,1 | 682,6 |
| Thawj cov khoom noj txom ncauj | Kefir 250 g, tseem grain crisps 150 g | 25,2 | 11,3 | 102 | 610,5 |
| Noj hmo | Ci salmon 250 g, hau qos yaj ywm 500 g, dib thiab lws suav zaub xam lav, seasoned nrog txiv ntseej roj, 100 g | 56,8 | 27,7 | 88,5 | 830,5 |
| Khoom txom ncauj zaum ob | Ib qho txiv tsawb thiab ib nrab txiv kab ntxwv qaub | 4,4 | 1,4 | 40,3 | 191,4 |
| Noj hmo | Grilled nyuj tenderloin 250 g, hau mov 100 g, ib diav ntawm flaxseed roj | 62,9 | 32,8 | 85,2 | 887,6 |
| Tag Nrho: | 201,2 | 88,6 | 400,1 | 3202,6 | |
| Hnub Sunday | |||||
| Noj Mov | Cov muaj protein, g | Rog, g | Cov roj nplej, g | Cov calories | |
| Noj tshais | 3 tag nrho cov qe ua siav, mov ci ncuav 200 g, tshij 100 g | 55,9 | 39,8 | 81,8 | 909 |
| Thawj cov khoom noj txom ncauj | Tsev cheese nrog qaub cream thiab txiv hmab txiv ntoo qhuav, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Noj hmo | Ci nqaij qaib fillet nrog zaub 250 g, hau mov 150 g, hau thiab lws suav zaub xam lav, seasoned nrog txiv ntseej roj, 100 g | 51,9 | 18,9 | 127,5 | 887,7 |
| Khoom txom ncauj zaum ob | Ib qho txiv tsawb thiab txiv kab ntxwv | 3,7 | 1,1 | 43,7 | 199,5 |
| Noj hmo | Braised qaib cov txwv 250 g, ci qos yaj ywm 600 g, tshiab dib | 52,9 | 21,3 | 101,8 | 810,5 |
| Tag Nrho: | 200,9 | 91,1 | 397 | 3211,5 | |
* txhua qhov nyhav yog rau cov khoom lag luam qhuav
Kuv yuav xaiv cov zaub mov li cas?
Ua ntej tshaj plaws, koj yuav tsum xam koj cov khoom noj calories kom txhawb koj qhov hnyav. Siv, piv txwv, kev sib npaug ntawm Harris-Benedict. Tom qab ntawd ntxiv lwm 10% rau cov lej kom tau cov naj npawb ntawm cov calories kom loj.
Tom qab ntawv rub tawm cov ntaub ntawv no uas muaj cov khoom noj saud sab saud. Koj tsuas yog koj yuav tsum kho BJU cov tais diav hauv cov zaub mov kom thiaj li tau txais cov calories ntau npaum li cas. Nws yog txaus hloov pauv BZHU xwb, cov ntsiab lus tsis muaj calorie thiab cov lej kawg yog xam tau txais. Koj kuj tuaj yeem hloov cov tais diav lawv tus kheej, tom qab ntawd koj yuav tsum tau hloov lawv tus kheej rau lawv cov lus qhia rau cov protein, cov rog thiab carbohydrates.
Yooj yim zog version
Yog tias koj tsis xav ua cov kev suav hnyav, muaj ib txoj kev yooj yim dua. Muab cov npe ntawm cov chaw ntawm carbohydrates, cov nqaijrog thiab cov rog ntawm thawj pawg lus, tsuas yog haus tsawg kawg ntawm 4,5-5 grams ntawm carbohydrates, 2-2.2 grams ntawm cov protein thiab 1 gram ntawm cov roj ib kg ntawm lub cev hnyav txhua hnub.
