Rau txiv neej
3K 0 27.03.2019 (kho dua zaum kawg: 02.07.2019)
Hauv tsab xov xwm no, peb yuav tsom xam cov kev cai noj zaub mov dav dav rau kev nce qib kom muaj txiaj ntsig rau cov txiv neej ectomorphic, thiab tseem muaj cov zaub mov noj txhua lub lim tiam uas koj tuaj yeem hloov pauv tau yooj yim rau koj tus kheej.
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 tas. Yooj yim (qab zib, fructose) yuav tsum tsis ntau tshaj 20% ntawm kev noj haus txhua hnub.
- Cov khoom tseem ceeb ntawm cov protein yog nqaij qaib, nqaij qaib ntxhw, nqaij, 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.
Npaj cov zaub mov rau lub lim tiam
Peb tau xaiv cov khoom noj hauv qab no rau tus txiv neej uas muaj qhov siab ntawm 180 cm, qhov hnyav ntawm 65 kg thiab lub hnub nyoog ntawm 20. Siv cov mis tshwj xeeb, peb tau txais nws lub hauv paus kev rog los tswj nws qhov hnyav tam sim no - 2600 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 - 3000 (puag ncig). 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, 20% ntawm tag nrho cov calories yuav yog cov protein, 25% - rog thiab 55% - carbohydrates. Hauv tus naj npawb, hauv qhov no, nws zoo li no: txog 150 grams protein, 85 grams rog, 400 grams carbohydrates.
Peb kuj tseem siv los ua cov zaub mov sib txuas tau yooj yim thiab yooj yim. 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 | Hau buckwheat 150 g *, omelet ntawm 3 qe, 100 ml ntawm mis thiab tshuaj ntsuab | 41 | 24,8 | 108,7 | 822 |
| Thawj cov khoom noj txom ncauj | Kefir 250 g, tsaus chocolate 50 g | 10,5 | 23 | 38 | 401 |
| Noj hmo | Ci nqaij qaib fillet 150 g, mov nplej 100 g, 2 cucumbers | 46,6 | 8,3 | 82,8 | 592,3 |
| Khoom txom ncauj zaum ob | 2 txiv tsawb thiab 2 lub txiv apple | 4,2 | 2,2 | 71,1 | 321 |
| Noj hmo | Cov nqaij ntshiv steak 100 g, hau nplej zom 150 g, zaub nyoos ntawm cucumbers, txiv lws suav thiab kua txob, cov roj ntsuab nrog txiv roj, 100 g | 44,3 | 26,9 | 110,2 | 860,1 |
| Tag Nrho: | 146,6 | 85,2 | 410,8 | 2996,4 | |
| Hnub Tuesday | |||||
| Noj Mov | Cov muaj protein, g | Rog, g | Cov roj nplej, g | Cov calories | |
| Noj tshais | Steamed oatmeal 150 g, tsev cheese 2% rog 200 g | 51,9 | 12,7 | 104,1 | 738,3 |
| 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 ntses dawb 200 g, hau qos yaj ywm 500 g | 40,8 | 3,8 | 81,5 | 523,4 |
| 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 | Grilled nqaij nyuj 150 g, mov nplej 150 g, pickles 100 g | 47,9 | 20,8 | 113,2 | 831,6 |
| Tag Nrho: | 156,6 | 85,8 | 399,1 | 2995 | |
| Hnub Wednesday | |||||
| 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 | 77,8 | 893 |
| 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 | Stewed nqaij qaib nrog zaub 100 g, mov nplej 150 g | 31,9 | 18,9 | 113 | 749,7 |
| 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 nrog zaub 100 g, ci qos yaj ywm 600 g | 33,9 | 21,3 | 98,8 | 722,5 |
| Tag Nrho: | 162,1 | 91,2 | 381,9 | 2996,8 | |
| Hnub Thursday | |||||
| 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, 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 salmon fillet 200 g, ci qos yaj ywm 500 g, dib, lws suav thiab kua txob nyias 100 g, seasoned nrog txiv roj roj | 51,1 | 18,4 | 86,7 | 716,8 |
| Khoom txom ncauj zaum ob | 2 txiv tsawb thiab 2 lub txiv apple | 4,2 | 2,2 | 71,1 | 321 |
| Noj hmo | Ntshiv nqaij nyuj steak 200 g, hau mov 100 g, 2 txiv lws suav | 57,1 | 15,3 | 77,8 | 677,3 |
| Tag Nrho: | 150,6 | 84,8 | 409 | 3001,6 | |
| Hnub Friday | |||||
| 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 100 g | 36,9 | 18,3 | 112,9 | 763,9 |
| Thawj cov khoom noj txom ncauj | Kefir 250 g, tsaus chocolate 50 g | 10,5 | 23 | 38 | 401 |
| Noj hmo | Ci qaib ntxhw fillet 200 g, hau nplej zom 150 g, nyob kas poom los taum 50 g | 55,8 | 12 | 112,1 | 779,6 |
| Khoom txom ncauj zaum ob | Txiv hmab txiv ntoo zaub xam lav nrog qaub cream ntses, 200 g | 2,2 | 15,8 | 33,2 | 283,8 |
| Noj hmo | Grilled nyuj 150 g, boiled qos yaj ywm 600 g, 2 cucumbers | 49,8 | 19,9 | 97,8 | 769,5 |
| Tag Nrho: | 155,2 | 89 | 394 | 2997,8 | |
| Hnub Saturday | |||||
| 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 | 34,5 | 108,1 | 1008,9 |
| 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 | 36,8 | 11,8 | 81,5 | 579,4 |
| Khoom txom ncauj zaum ob | 2 txiv tsawb thiab ib nrab txiv kab ntxwv qaub | 4,4 | 1,4 | 55 | 250,2 |
| Noj hmo | Ci dawb ntses 200 g, boiled pasta 150 g, pickled cucumbers 50 g | 31,8 | 4,8 | 107,8 | 601,6 |
| Tag Nrho: | 153,3 | 81,2 | 415,5 | 3006 | |
| Hnub Sunday | |||||
| 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 | 31,6 | 15,8 | 107,7 | 699,4 |
| 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 | Nqaij nyuj steak 200 g, ci qos yaj ywm 500 g, nyob kas poom los peas 50 g | 49,9 | 27,6 | 81,5 | 774 |
| 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 150 g, mov nplej 150 g, 2 txiv lws suav | 40,3 | 29,8 | 117,5 | 899,4 |
| Tag Nrho: | 162,2 | 84,4 | 399 | 3004,4 | |
* 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 carbohydrate, protein thiab cov rog tuaj ntawm thawj kab lus, tsuas yog haus tsawg kawg 6 gram carbohydrates, 2 gram ntawm cov protein thiab 1 gram ntawm cov roj ib kg ntawm lub cev hnyav txhua hnub.
