Rau txiv neej
2K 0 07.04.2019 (kho dua zaum kawg: 02.07.2019)
Hauv tsab xov xwm no, peb yuav soj ntsuam cov kev cai noj zaub mov kom dav kom muaj txiaj ntsig nrog huab tais mesomorphs, thiab tseem muaj cov khoom noj txhua lub lim tiam uas koj tuaj yeem hloov pauv tau koj tus kheej.
"Pure" mesomorphs muaj tsawg heev. Lawv muaj peev xwm nce cov leeg nqaij haum yooj yim, tsis muaj cov rog ntau, thiab poob phaus yooj yim thaum xav tau.
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).
- 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 khoom noj carbohydrates yog cov noob taum (mov, buckwheat, oatmeal, barley), durum nplej nplej nplej zom, qos yaj ywm, thiab cov hmoov txhuv nplej tag nrho.
- Mesomorphs yooj yim nce cov leeg nqaij, tab sis tib lub sijhawm lawv tuaj yeem pov cov rog ntau dhau. Yog vim li cas ib tug yuav tsum ntau responsibly (dua li ectomorphs) mus kom ze rau kev noj haus. Sim ua kom muaj kev tshem tawm cov rog kom muaj cov piam thaj ntau thiab cov rog pauv ntawm koj cov khoom noj. Qhov sib koom ntawm cov carbohydrates yooj yim yuav tsum tsis pub ntau tshaj 15-20% ntawm tag nrho cov nyiaj niaj hnub ntawm carbohydrates.
- 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 mesomorph nrog qhov siab ntawm 180 cm, qhov hnyav ntawm 75 kg thiab hnub nyoog ntawm 20. Siv cov mis tshwj xeeb, peb tau txais nws qhov kev ntsuas qhov tsis txaus kom nws yuag tam sim no - 2750 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 15% los ntawm sab saum toj thiab peb tau txais tus lej uas peb xav tau - 3150 (npawv tawm). Ntawv yog cov calories koj yuav xav noj txhua hnub.
Qhov kwv yees feem pua rau BJU zoo li qhov no: 20-25-55, 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 155 grams ntawm cov protein, 89 grams rog, 430 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 | Ncuav buckwheat 150 g *, 2 qe omelet, 100 ml 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 nqaij qaib (fillet) 150 g, mov txhuv 120 g, tshiab dib | 42,6 | 11,2 | 98,8 | 666,4 |
| Khoom txom ncauj zaum ob | 2 txiv tsawb thiab txiv kab ntxwv | 3,9 | 1,2 | 50,1 | 226,8 |
| Noj hmo | Grilled nqaij nyuj 150 g, boiled pasta 150 g, dib thiab lws suav zaub xam lav 100 g, seasoned nrog txiv roj roj | 54,3 | 26,9 | 110,2 | 900,1 |
| Tag Nrho: | 155,6 | 88,8 | 430,9 | 3145,2 | |
| 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, tshij 150 g | 36,9 | 37,3 | 119,9 | 962,9 |
| Thawj cov khoom noj txom ncauj | Kefir 250 g, tseem grain crisps 150 g | 25,2 | 11,3 | 102 | 610,5 |
| Noj hmo | Stewed qaib cov txwv fillet 150 g, boiled pasta 150 g, txiv lws suav tshiab | 43,8 | 12,6 | 118,1 | 761 |
| Khoom txom ncauj zaum ob | Txiv hmab txiv ntoo zaub xam lav nrog qaub cream ntses, 200 g | 2,2 | 15,8 | 37,2 | 299,8 |
| Noj hmo | Nqaij nyuj tenderloin steak 150 g, hau qos yaj ywm 300 g, pickles | 47,8 | 11,9 | 52,9 | 509,9 |
| Tag Nrho: | 155,9 | 88,9 | 430,1 | 3144,1 | |
| Hnub Wednesday | |||||
| Noj Mov | Cov muaj protein, g | Rog, g | Cov roj nplej, g | Cov calories | |
| Noj tshais | Bow buckwheat 150 g, 2 lub qe tag nrho | 26,6 | 15,5 | 107,7 | 676,7 |
| 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 200 g, ci qos yaj ywm 600 g, nyob kas poom los peas 100 g | 43,5 | 32,8 | 108,5 | 903,2 |
| Khoom txom ncauj zaum ob | 2 txiv tsawb thiab txiv kab ntxwv | 3,9 | 1,2 | 50,1 | 226,8 |
| Noj hmo | Stewed nqaij qaib fillet nrog zaub 200 g, mov nplej 150 g | 45,3 | 29,8 | 121,5 | 935,4 |
| Tag Nrho: | 155,8 | 89,3 | 430 | 3146,9 | |
| Hnub Thursday | |||||
| Noj Mov | Cov muaj protein, g | Rog, g | Cov roj nplej, g | Cov calories | |
| Noj tshais | 2 tag nrho cov qe ua siav, mov ci ncuav 200 g, tshij 100 g | 42,9 | 36,8 | 81,8 | 830 |
| 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 ntxhw fillet 200 g, hau mov 150 g, zaub nyoos ntawm cucumbers thiab txiv lws suav, lub caij nrog txiv ntseej roj, 100 g | 39,9 | 18,9 | 127,5 | 839,7 |
| Khoom txom ncauj zaum ob | 2 txiv tsawb thiab 2 lub txiv apple | 4,2 | 2,2 | 71,1 | 321 |
| Noj hmo | Braised liab ntses 200 g, ci qos yaj ywm 600 g, tshiab dib | 40,6 | 21,3 | 101,8 | 761,3 |
| Tag Nrho: | 164,1 | 89,2 | 424,4 | 3156,8 | |
| Hnub Friday | |||||
| 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 200 g, tseem mov ci 200 g, cheese 100 g | 56,5 | 28,5 | 108,1 | 914,9 |
| 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 ntses dawb 200 g, hau qos yaj ywm 500 g, dib thiab lws suav nyias hnav nrog txiv roj roj 100 g | 47,4 | 12,8 | 81,5 | 630,8 |
| Khoom txom ncauj zaum ob | 2 txiv tsawb thiab 2 lub txiv apple | 4,2 | 2,2 | 71,1 | 321 |
| Noj hmo | Stewed nqaij qaib fillet nrog zaub 150 g, hau nplej zom 150 g | 32,8 | 16,8 | 107,8 | 713,6 |
| Tag Nrho: | 154,7 | 89 | 431,6 | 3146,2 | |
| Hnub Saturday | |||||
| 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 | Ci salmon nyob rau hauv ntawv ci 200 g, hau qos yaj ywm 500 g, zaub xam lav ntawm cucumbers thiab txiv lws suav, lub caij nrog txiv roj roj, 100 g | 51,1 | 22,9 | 91,7 | 777,3 |
| Khoom txom ncauj zaum ob | Txiv hmab txiv ntoo zaub xam lav nrog qaub cream ntses, 200 g | 2,2 | 15,8 | 37,2 | 299,8 |
| Noj hmo | Nqaij nyuj tenderloin steak 200 g, hau mov 120 g, tshiab dib | 52,1 | 18,7 | 89,8 | 735,9 |
| Tag Nrho: | 155 | 88,9 | 431 | 3144,1 | |
| Hnub Sunday | |||||
| 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 | Braised dawb ntses 200 g, ci qos yaj ywm 500 g, zaub xam lav ntawm cucumbers thiab txiv lws suav, seasoned nrog txiv ntseej roj, 100 g | 41,8 | 27,7 | 88,5 | 770,5 |
| Khoom txom ncauj zaum ob | 2 txiv tsawb thiab 2 lub txiv apple | 4,2 | 2,2 | 71,1 | 321 |
| Noj hmo | Grilled nyuj tenderloin 150 g, hau mov 100 g, ib diav ntawm flaxseed roj | 32,1 | 32,8 | 85,2 | 764,4 |
| Tag Nrho: | 155,2 | 89,4 | 430,9 | 3149 | |
* 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 ntxiv 15% rau cov lej kom tau txais tus naj npawb ntawm cov calories rau qhov 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 yog 5.5-6 grams ntawm carbohydrates, 2 gram ntawm cov protein thiab 1-1.2 grams ntawm cov rog ib kg ntawm lub cev hnyav txhua hnub.
