Lo lus "kev noj haus" feem ntau ua rau tib neeg muaj kev nyuaj siab. Tsis yog txhua tus neeg yuav raug sim los ntawm kev cia siab noj mov tshiab txhua hnub, txwv lawv tus kheej tas li thiab muab qhov "txaus nyiam".
Txawm li cas los xij, dab ntxwg nyoog (nyob rau hauv peb qhov xwm txheej, zaub mov noj zaub mov) tsis txaus ntshai li nws tau qhia. Kev txwv nws tus kheej thiab kev noj zaub mov tawv tsis yog qhov tseeb rau txhua qhov kev qhia zaub mov noj. Piv txwv, cov zaub mov muaj protein ntau yog cov zaub mov zoo. Los ntawm tso tseg ntawm nws, koj yuav txo qhov hnyav hauv lub sijhawm luv luv, yam tsis muaj kev tsis lees paub koj tus kheej tib lub sijhawm ntawm cov khoom noj siv mis, nqaij thiab ntses uas yog tus hlub los ntawm peb txhua tus.
Lub ntsiab ntawm cov khoom noj protein
Lub ntsiab ntawm cov khoom noj muaj protein ntau yog qhov yooj yim - tsawg kawg ntawm cov carbohydrates thiab cov rog, qhov siab kawg ntawm cov protein. Qhov tsawg kawg nkaus tsis txhais tau tias ua kom tiav. Nqaij thiab carbohydrates yog qhov tseem ceeb heev nyob rau hauv tib neeg kev noj haus. Txawm li cas los xij, cov khoom noj protein tau sau tseg rau kom lawv haus cov nqaij me, nrog rau cov nqaij hws, ntses thiab lwm yam protein.
Nco ntsoov txoj cai tseem ceeb ntawm kev noj zaub mov zoo: tsis muaj zaub mov noj yuav tsum tsim txom lub cev.
Lub luag haujlwm ntawm BJU hauv lub cev
Protein yog "lub hauv paus thiab phab ntsa" ntawm tib neeg lub hlwb thiab kabmob. Nws nce hauv kev noj haus ntxiv dag zog rau lub cev thiab normalizes hnyav. Tab sis yuav kom cov pob zeb ntawm tib neeg lub cev los tuav nruj, lawv yuav tsum tau muab "cemented" thiab "lubricated" nrog rau lwm cov tshuaj.
Qhov zoo tshaj plaws “roj nplua nyeem” yog cov rog. Tab sis lawv yuav tsum tau noj nyob rau hauv ib qho kev nruj me ntsis. Tshaj dhau qhov teeb meem ua rau muaj ntau yam teeb meem, ntawm cov kev rog dhau los tsis yog qhov hnyav tshaj.
Carbohydrates yog lub zog siv hluav taws xob. Tab sis lawv tus lej hauv kev sib piv nrog cov protein yuav tsum yog qis dua. Yog tias noj tsis tau cov calories, lawv yuav ua cov phaus ntxiv. Yog tias koj xav nyob hauv lub cev, ceev faj txog cov khoom qab zib, cov khoom ci, txiv tsawb, txiv quav ntswv nyoos, figs thiab lwm yam khoom noj ntawm cov carbohydrates.
Kev cai noj haus
Muaj tus lej ntawm cov kev cai uas tuaj yeem taug qab los ua cov khoom noj muaj txiaj ntsig zoo.
Ntawm no yog qhov tseem ceeb:
- haus ib khob dej sov los yog dej nrog txiv qaub thaum sawv ntxov nyob ntawm lub plab khoob;
- tau noj tshais ib nrab ib teev tom qab waking;
- mov nplej thiab mov ci pub rau sawv ntxov;
- txiv qaub thiab txiv hmab txiv ntoo tsis muaj qab zib raug tso cai kom txog 14:00;
- tsuas yog cov roj zaub raug tso cai, muaj ob peb diav tauj ib hnub;
- protein yuav tsum muaj nyob hauv txhua pluas noj;
- noj hmo 3 teev ua ntej yuav mus pw;
- yuav tsum muaj 5-6 pluas noj nyob rau hnub;
- haus tsawg kawg 1.5-2 liv dej rau ib hnub;
- Cov hmoov txhuv nplej siab, cov txiv ntoo qab zib, cov roj ntses muaj roj;
- noj zaub mov noj nyoos, ci tsis muaj kua txob thiab cheese, hau.
Noj zaub mov zoo thiab tsis zoo
Zoo li lwm txoj hauv kev ua kom yuag poob, cov khoom noj muaj protein rau poob phaus nws muaj qhov zoo thiab qhov tsis zoo.
Pros
Qhov tsis pom zoo ntawm cov khoom noj muaj protein nrog cov ntsiab lus hauv qab no:
- Neeg tsis muaj cev. Cov khoom siv uas siv yuav tsis ua mob rau lub cev, yog tias tus neeg ntawd tsis muaj tus kheej nrog qee qhov ntawm lawv.
- Daim duab zoo nkauj thiab cov txiaj ntsig tau ntev. Txav deb ntawm carbohydrates yuam lub cev kom siv nws cov peev nyiaj tshwj xeeb, "noj" rog dhau.
- Vas nthiv zaub mov txaus. Protein zaub mov sai txaus siab rau kev tshaib plab. Tom qab nws, koj yuav tsis xav noj lwm yam.
- Muaj peev xwm dhau los ua cov zaub mov tsis tu ncua.
- Protein noj + kev ua kis las yuav ua kom nrawm nrawm nrawm ntawm qhov txiaj ntsig uas xav tau.
Minuses
Qhov tsis zoo ntawm kev noj zaub mov protein muaj ntau tsawg dua, tab sis lawv tseem muaj:
- Lub caij nyoog tsis kam lees ntawm carbohydrates (nruj kev noj haus) yog fraught nrog teeb meem hauv lub hlwb, lub paj hlwb tsis zoo, ua pa tsw phem thiab lub cev tsw.
- Xws li kev noj haus yog qhov tsis sib haum xeeb thaum muaj teeb meem hauv kev ua haujlwm ntawm lub raum, lub plab zom mov thiab hlab plawv.
Ua tiav cov lus rooj
Hauv qab no yog lub rooj ua tiav ntawm cov khoom noj muaj protein ntau. Lub rooj qhia cov ntsiab lus ntawm cov protein thiab cov rog kom txog 100 g ntawm cov khoom. Khaws lub rooj thiab luam tawm yog tias tsim nyog (koj tuaj yeem rub tawm ntawm qhov txuas).
Ntawv qhia zaub mov xaiv
Ci, hau, ncu, tsuj - txoj kev ua noj nrog zaub mov protein ntau. Cov zaub thiab txiv hmab txiv ntoo nyoos yog tso cai. Lawv kuj tuaj yeem kho kub yog qhov xav tau.
Cov tais diav ntawm cov ntawv qhia zaub mov yuav tsis thab. Qhov tseem ceeb tshaj plaws yuav tsum nco ntsoov yog tias yuav tsum tau noj ib pluas mov yuav tsum muaj 150-200 grams ntawm protein. Kev noj haus muaj nyob ntawm seb cov khoom noj pub ntev npaum li cas. Tsoomfwv tshwj xeeb tuaj yeem suav rau 7, 10, 14 thiab 30 hnub.
7 hnub ua zaub mov
Txhawm rau txiav txim siab seb cov khoom noj muaj protein zoo rau koj, peb xav kom koj sim tawm cov khoom noj zaub mov kom zoo dua ib as thiv ua ntej. Hauv cov ntawv qhia zaub mov no xaiv tau 7 hnub, koj tuaj yeem ua koj cov ntawv kho kom haum raws li tus kheej nyiam lossis lub cev kam rau ntawm qee yam khoom.
| Hnub 1 | Noj tshais | muaj roj zaub cheese hauv av qis, tshuaj yej / kas fes tsis muaj qab zib |
| Khoom txom ncauj | 1 lub kua | |
| Noj hmo | stewed nqaij nyug nrog zaub | |
| Khoom txom ncauj | ib khob ntawm kefir los sis yogurt tsis muaj dab tsi ntxiv | |
| Noj hmo | zaub kua zaub | |
Hnub 2 | Noj tshais | oatmeal nrog ntxiv ntawm txiv hmab txiv ntoo qhuav, tshuaj yej lossis kas fes yam tsis muaj qab zib |
| Khoom txom ncauj | 1 txiv kab ntxwv | |
| Noj hmo | nqaij qaib broth nrog zaub | |
| Khoom txom ncauj | curd cheese tsis muaj tshuaj ntxiv | |
| Noj hmo | ci ntses nrog tshuaj ntsuab thiab txuj lom | |
Hnub 3 | Noj tshais | omelet nrog ob peb lub qe dawb, tshuaj yej lossis kas fes yam tsis muaj qab zib |
| Khoom txom ncauj | ib txhais tes puv cov txiv ntoo lossis ib lub txiv | |
| Noj hmo | kua zaub nrog broccoli thiab nqaij qaib fillet | |
| Khoom txom ncauj | ib khob ntawm kefir | |
| Noj hmo | hau ntses thiab zaub | |
Hnub 4 | Noj tshais | muaj rog tsev cheese, tshuaj yej / kas fes |
| Khoom txom ncauj | ib khob ntawm freshly squeezed kua txiv | |
| Noj hmo | steamed ntses nrog mov, 100 grams zaub zaub xas | |
| Khoom txom ncauj | ib txhais tes ntawm ceev | |
| Noj hmo | zaub broth | |
Hnub 5 | Noj tshais | ob lub qe tawv-tawv nrog ib nplais ntawm qhob cij qhob cij, tshuaj yej lossis kas fes yam tsis muaj qab zib |
| Khoom txom ncauj | 1 ci kua | |
| Noj hmo | 200 g nqaij nyuj stew nrog taum | |
| Khoom txom ncauj | ib khob ntawm kefir los yog yogurt tsis muaj ib qho ntxiv ntxiv | |
| Noj hmo | ci ntses thiab zaub xam lav | |
Hnub 6 | Noj tshais | 2 cheesecakes, tshuaj yej lossis kas fes yam tsis muaj qab zib |
| Khoom txom ncauj | txiv kab ntxwv tag nrho los yog txiv kab ntxwv qaub ib nrab | |
| Noj hmo | 200 g vinaigrette, nqaij hau | |
| Khoom txom ncauj | ob lub qe tawv-tawv | |
| Noj hmo | steamed nqaij qaib fillet nrog zaub xam lav | |
Hnub 7 | Noj tshais | steamed ntses nrog asparagus garnish, tshuaj yej / kasfes yam tsis muaj qab zib |
| Khoom txom ncauj | Kua | |
| Noj hmo | veal nyob rau hauv ib lub lauj kaub nrog zaub | |
| Khoom txom ncauj | unsweetened tsev cheese | |
| Noj hmo | nqaij nyuj ua kua zaub |
Nov yog cov ntawv qhia ua piv txwv rau ib lim tiam nrog zaub mov noj protein ntau. Kho nws raws tus kheej nyiam. Nws yog qhov yooj yim los nrhiav ntau yam zaub mov txawv hauv Is Taws Nem. Nrog rau qhov kev noj haus no, nws muaj peev xwm kom poob 5-7 phaus hauv ib lim tiam.
Ntawv qhia zaub mov rau 10 hnub
Kev tshwm sim sai sai hauv kev poob phaus yog lees paub los ntawm cov khoom noj nyuaj mono-protein - koj raug tso cai tsuas pub noj ib hom zaub mov ib hnub yam tsis ntxiv roj thiab txuj lom. Nco ntsoov tias haus txog 2 litres dej txhua hnub. Tsis pub haus kas fes. Nrog rau cov khoom noj no, nws muaj peev xwm kom poob 10 kg hauv 10 hnub.
Kev kwv yees kwv yees rau kev noj nqaij protein mono:
| Hnub 1 - qe | Tsuas pub ua cov qe siav xwb nyob rau hnub no. |
| Hnub 2 - ntses | Nqaij ntses los yog hau ntses yog cov zaub mov tseem ceeb. |
| Hnub 3 - curd | Tsawg-rog tsev cheese, cov lus pom zoo muaj txog li 1 kg. |
| Hnub 4 - nqaij qaib | Hlob los yog ci nqaij cov nqaij qaib ntses. |
| Hnub 5 - qos yaj ywm | Tsuas yog cov qos yaj ywm hauv cov tsoos tsho ib txwm muaj rau kev noj. |
| Hnub 6 - nqaij nyuj | Cov nqaij nyug hau lossis nqaij nyuj yog ua zaub mov noj hnub no. |
| Hnub 7 - zaub | Cov nqaij nyoo, ua mov noj, noj tsau plab yog txhua hnub noj. Tsuas yog cov qos yaj ywm txwv tsis pub ua. |
| Hnub 8 - fruity | Nws yog ntshaw kom muab kev nyiam rau cov txiv hmab txiv ntoo uas muaj qab ntxiag. Tsawb thiab txiv quav ntswv nyoos yog txwv tsis pub. |
| Hnub 9 - kefir | Tsawg-rog lossis roj tsawg kefir yuav yog pluas noj. |
| Hnub 10 - sawv duav | Hnub no belongs rau dej haus, tsawg kawg koj yuav tsum haus ib litre ntawm rosehip broth. |
Tom qab cov zaub mov zoo li no, qhov tshwm sim yuav pom tseeb. Tab sis nquag mono-cov pluas noj tseem tuaj yeem ua rau mob, tshwj xeeb tshaj yog lub plab zom mov. Nws yog ib qho txawv heev ntawm cov khoom noj muaj protein. Rau tib kaum hnub, koj tuaj yeem noj cov zaub mov zoo sib xws li nrog kev poob phaus txhua lub lis piam.
Ntawv qhia zaub mov rau 14 hnub
| Hnub 1 | Noj tshais | muaj rog hauv tsev cheese, ntsuab dej xas |
| Khoom txom ncauj | ib cov kua | |
| Noj hmo | braised luav nrog hau taum mog los yog taum asparagus | |
| Khoom txom ncauj | ib khob ntawm kefir | |
| Noj hmo | ci ntses thiab kua txiv lws suav nrog kua ntsev thiab kua txiv qaub | |
| Hnub 2 | Noj tshais | oatmeal nrog txiv hmab txiv ntoo, tshuaj yej / kas fes yam tsis muaj qab zib |
| Khoom txom ncauj | ib nrab lossis tag nrho txiv kab ntxwv qaub | |
| Noj hmo | nqaij nyuj stew nyob rau hauv ib lub lauj kaub nrog zaub | |
| Khoom txom ncauj | ib khob mis | |
| Noj hmo | boiled hiav txwv ntses, boiled qus (xim av) mov | |
| Hnub 3 | Noj tshais | 2 lub qe hau, 2 lub ncuav ntawm txhua lub khob cij mov ci, khoob khoob |
| Khoom txom ncauj | ib txhais tes ntawm cov txiv hmab txiv ntoo qhuav | |
| Noj hmo | zaub kua zaub nrog meatballs | |
| Khoom txom ncauj | ib khob yogurt | |
| Noj hmo | ci nqaij qaib fillet nrog zaub | |
| Hnub 4 | Noj tshais | ib khob ntawm kefir thiab 2 khob cij tag nrho los yog cov khob cij ua khoom noj |
| Khoom txom ncauj | ci kua | |
| Noj hmo | veal thiab yooj yim lws suav thiab kua txob zaub xam lav | |
| Khoom txom ncauj | ib txhais tes ntawm ceev | |
| Noj hmo | cov nqaij ntses hiav txwv dej cawv nrog seaweed | |
| Hnub 5 | Noj tshais | muaj rog-cheese tsev nrog txiv hmab txiv ntoo qhuav, ntsuab ces tsis muaj qab zib |
| Khoom txom ncauj | tag nrho txiv kab ntxwv | |
| Noj hmo | stewed ntses thiab txiv lws suav nrog txiv qaub kua txiv | |
| Khoom txom ncauj | ib khob ntawm kefir | |
| Noj hmo | steamed nqaij qaib cutlets thiab zaub xam lav | |
| Hnub 6 | Noj tshais | 2 lub qe hau, zaub xam lav thiab tsis muaj piam thaj rau hauv cov tshuaj yej / kas fes |
| Khoom txom ncauj | ib cov kua | |
| Noj hmo | stewed veal nrog zaub qhwv | |
| Khoom txom ncauj | ib khob mis uas muaj roj tsawg | |
| Noj hmo | hau taum nrog zaub xas lav, kefir | |
| Hnub 7 | Noj tshais | mis porridge |
| Khoom txom ncauj | ob peb crackers thiab tshuaj yej | |
| Noj hmo | stewed nqaij qaib daim siab nrog txiv lws suav thiab kua txob | |
| Khoom txom ncauj | ib khob ntawm kefir | |
| Noj hmo | cov kaus poom ntses thiab dib, kua txob thiab zaub xas lav | |
| Hnub 8 | Noj tshais | ob peb ci cheesecakes thiab tshuaj yej tsis muaj qab zib |
| Khoom txom ncauj | tshiab cov txiv hmab txiv ntoo lossis kua txiv | |
| Noj hmo | hau nqaij menyuam nyuj nrog sauerkraut | |
| Khoom txom ncauj | kua mis nyeem qaub dawb | |
| Noj hmo | zaub xam lav ntawm hau qe thiab zaub, kefir | |
| Hnub 9 | Noj tshais | ci hiav txwv ntses nrog asparagus, tshuaj yej lossis kas fes yam tsis muaj qab zib |
| Khoom txom ncauj | tej citrus | |
| Noj hmo | veal nrog boiled taum mog | |
| Khoom txom ncauj | tsev cheese nrog neeg rau | |
| Noj hmo | vinaigrette thiab nqaij ntses | |
| Hnub 10 | Noj tshais | oatmeal, tshuaj yej / kasfes yam tsis muaj qab zib |
| Khoom txom ncauj | Kua | |
| Noj hmo | nqaij qaib sausages, zaub xam lav nrog zaub qhwv thiab dib nrog kua txiv | |
| Khoom txom ncauj | ib khob ntawm kefir | |
| Noj hmo | zaub kua zaub nrog zaub cob pob | |
| Hnub 11 | Noj tshais | txiv hmab txiv ntoo nyias, tshuaj yej ntsuab |
| Khoom txom ncauj | ib txhais tes ntawm ceev | |
| Noj hmo | nqaij nyuj stew, vinaigrette | |
| Khoom txom ncauj | curd soufflé | |
| Noj hmo | ntses ci nrog cov txuj lom, hau zaub | |
| Hnub 12 | Noj tshais | hau qe, tseem grain tawg, tshuaj yej |
| Khoom txom ncauj | zaub tshiab | |
| Noj hmo | zaub kua zaub nrog nqaij qaib mis | |
| Khoom txom ncauj | muaj roj-tsawg tsev cheese | |
| Noj hmo | luav stewed nrog zaub | |
| Hnub 13 | Noj tshais | khob mis thiab khob noom biscuits |
| Khoom txom ncauj | ob peb txheej ntxuag khob cij | |
| Noj hmo | hau nqaij qaib nrog mov, zaub xam lav | |
| Khoom txom ncauj | ib khob ntawm yogurt dawb | |
| Noj hmo | ntses kua zaub, lws suav zaub xam lav | |
| Hnub 14 | Noj tshais | tsev cheese nrog txiv hmab txiv ntoo, tshuaj yej lossis kas fes yam tsis muaj qab zib |
| Khoom txom ncauj | ib txhais tes ntawm cov tshiab los sis cov yaj tsis sib xyaw | |
| Noj hmo | nqaij nyuj stew nrog taum | |
| Khoom txom ncauj | ib khob ntawm kefir | |
| Noj hmo | nqaij ntses nyoo hau cawv nrog zaub xam lav |
Tom qab siv ob lub lis piam rau kev noj haus protein, nws kuj muaj peev xwm kom poob txog 10 kg. Tab sis tsis zoo li lub phiaj xwm 10-hnub, qhov hnyav tawm mus nrawm thiab nyob hauv hom uas tab tom ua rau lub cev.
Cov ntawv qhia zaub mov txhua hli
Cov neeg ua haujlwm nyuaj tshaj plaws tuaj yeem xaiv rau 30-hnub poob phaus. Lub hauv paus ntsiab lus yog qhov zoo sib xws, tab sis ntau ntau lub zog yuav tsum tau. Muaj tseeb, txhua yam yog pab txhawb los ntawm kev xav tau zoo. Qee tus neeg tswj kom poob mus txog 20 kg hauv lub sijhawm luv luv no.
