Rau tag nrho lub neej muaj ntshav qab zib, nws yog ib qho tsim nyog kom ua raws li cov lus pom zoo los ntawm kws kho mob thiab nco ntsoov xaiv cov kev xaiv ua si uas tsim nyog.
Cov khoom noj uas muaj ntshav qab zib hom 2 nrog cov rog rog tuaj yeem muaj peev xwm heev. Cov ntawv qhia zaub mov noj piv txwv tuaj yeem pom hauv qab no.
Tsuas yog kev tshuav nyiaj li cas tsim nyog, tsim nyog lub sijhawm teb rau kev hloov pauv hauv lub cev. Yog li, yuav ua li cas txo cov hnyav hauv ntshav qab zib?
Cov txiaj ntsig tau zoo tuaj yeem ua tiav los ntawm kev ua raws li cov qauv ntawm kev noj zaub mov kom zoo. Lawv lub hauv paus yog cov tshuaj thiab cov zaub mov zoo rau hom 2 mob ntshav qab zib nrog rog.
Kev noj zaub mov rau cov neeg mob ntshav qab zib hom 2 thiab kev rog yog cov ntsiab lus hauv qab no:
- saib cov ntsiab lus tsis muaj calorie tsawg;
- tom qab noj mov, tiv thaiv kev nce qib hauv qab zib.
Cov uas muaj mob ntshav qab zib hom 2, uas tswj kom yuag poob, tib lub sijhawm tshem tawm cov ntshav qab zib, ntshav siab, thiab ua kom lawv cov ntshav siab poob qis.
Kev ua noj ua haus txhua hnub yuav tsum tau muab faib ua 5-6 qhov kev txais tos. Qhov no yuav pab ua kom yeej qhov kev xav ntawm kev tshaib plab, ua kom muaj suab thaj theem, thiab txo kev pheej hmoo ntawm kev mob ntshav qab zib. Txhua yam yog tus neeg heev ntawm no, koj yuav tsum mloog qhov kev tawm tsam ntawm koj lub cev.
Noj cov zaub mov naj npawb 8
Kev noj haus rau hom ntshav qab zib hom 2 (rau kev poob phaus) koom nrog cov khoom noj muaj ob peb pluas mov me me, tsis suav cov khoom noj tsis tau carbohydrates.Cov khoom noj rau cov ntshav qab zib hom 2 nrog cov rog yog hyponatrium, hypocaloric. Cov ntsiab lus protein txaus. Qab ntsev-kev txhim kho sodium chloride tsis suav, zoo li yog kua dej dawb (txog 1.8 litres ib hnub).
Tshem tawm cov zaub mov kib, mashed, nqaij tws los ntawm cov khoom noj. Kev kho cua sov nyob rau hauv daim ntawv ntawm kev npau npau, muab ncu, ci hauv qhov cub tau tso cai. Kev txwv tsis pub haus cawv, txwv tsis pub ntsev ntxiv. Hnub yoo mov ua kom paub thaum tus neeg mob tsuas yog nqaij, khoom noj siv mis lossis txiv hmab txiv ntoo.
Cov Khoom Uas Tso Cai
Noj dab tsi nrog hom 2 mob ntshav qab zib nrog rog:
- mov ci.Yuav tsum muab cov nplej, nplej nrog cov ceg. Coarse hmoov cov khoom lag luam xwb, tsis pub tshaj tus cai ntawm 150 g;
- kua zaub. Neeg tsis noj nqaij, nrog ntxiv rau ntawm ib qho me me ntawm cov npliag nplej. Ib zaug ib lub lim tiam nws muaj peev xwm ua rau nqaij si;
- sab lauj kaub tais diavCov. Raws li cov kws kho mob, buckwheat tau suav hais tias yog qhov tseem ceeb tshaj plaws porridge rau cov ntshav qab zib, barley thiab hlaws barley kuj pom zoo. Tsis txhob noj mov ci nrog oatmeal lossis pasta;
- lub qe. Ib nkawm ib hnub. Omelet nrog cov zaub raws caij nyoog;
- ntses, nqaij, nqaij qaib. Pub nqaij nyuj, nqaij npuas - txwv tsis pub, nrog rau cov nqaij nyuj ntxiv. 150 g ntawm tag nrho cov nqaij qaib, veal lossis luav yog tso cai. Ib qho nqaij nruab deg lossis ntses - tsis muaj ntau dua li cov qauv no;
- khoom noj siv misCov. Tsis muaj rog. Ib khob ntawm tag nrho los yog qaub mis nyuj rau ib hnub yog txaus, tsev cheese nrog tawv qaub cream, cheese me me, hloov butter nrog zaub;
- khoom noj txom ncauj, zaub mov txias. Fresh, hau zaub, caviar los ntawm lawv, aspic nqaij, ntses. Nqaij ntses, noj cov nqaij ntses muaj roj tsawg. Cov ntsev uas muaj ntsev, zaub ntsuab qaub yog ntxhab;
- txiv hmab txiv ntoo hausCov. Txiv hmab txiv ntoo, lawv cov kua txiv, unsweetened compotes, jelly thiab tsis muaj suab thaj mousses. Dej txog 1 liter ib hnub (tsis yog dej qab zib), kas fes, tshuaj yej, tshuaj ntsuab kho kom zoo nkauj, rosehip yog pab tau;
- txuj lom, kua txob. Turmeric, cinnamon, thiab vanilla raug tso cai. Gravy yog tsim rau ntawm decoctions ntawm zaub, kua zaub, koj tuaj yeem ntxiv cov zaub ntsuab.
Cov Khoom Txwv Txwv
2000 - tus naj npawb ntawm cov calories tauj ib hnub, uas muab cov zaub mov kom yuag nrog cov ntshav qab zib hom 2. Cov neeg mob ntawv qhia zaub mov yuav tsum tsis txhob muaj cov khoom lag luam hauv qab no:
- tsis tshua muaj cov ncuav dawb tsis zoo, lub ncuav nyob twg muaj butter, ncuav pias;
- nplua nuj cov khoom noj khoom haus, legumes kua zaub, kua zaub siv mis nrog kua nplej zom, mov, semolina;
- kev ua noj thiab nqaij rog, cov kaus poom, cov nqaij haus, nqaij hnyuv ntxwm, txhua cov roj ntses;
- rog tsev cheese, qab zib, tawv ntsev qab ntsev nrog qhov feem pua ntawm cov rog ua rog;
- txiv hmab, txiv tsawb, feem ntau cov txiv hmab txiv ntoo qhuav;
- kua txiv los ntawm cov txiv hmab txiv ntoo qab zib, chocolate thiab cocoa, kvass, cawv.
Qauv ntawv qhia zaub mov
Ob peb yam piv txwv ntawm cov khoom noj dab tsi rau hom ntshav qab zib hom 2 yuav tsum yog. Cov menus tuaj yeem sib pauv tau, tab sis cov calories ntau yog tsis pub dhau 2000.
Txuj Ci
Yuav luag hais lus, qhov no yog zaub mov noj rau ntshav qab zib hom 2 yam tsis muaj rog. Siv cov khoom noj hauv qab no, peristalsis thiab metabolism yog qhib kom ua huaj. Cov txiaj ntsig zoo tshaj plaws tuaj yeem ua tiav nrog ib qho kev nce hauv lub cev muaj zog. Tsawg dua ntsev, qab zib cov dej qab zib kom tsawg.
Hnub Monday:
- tsev cheese nrog zib ntab thiab berries;
- stewed zaub qhwv, nqaij hau, tshuaj ntsuab tshuaj ntsuab;
- ib qho ncuav ci me, ib daim ntses, tshuaj yej;
- thaum tsaus ntuj tsis pub ntau tshaj ib khob kefir, yogurt.
Tuesday:
- cov nqaij nyuj uas muaj rog tsawg, kas fes nrog mis nyuj;
- zaub kua zaub, ib vinaigrette thib ob, nphoo nrog kua txiv qaub, chav cutlet, ntsuab tshuaj yej;
- txias qe, zaub paj yeeb nrog kua, compote;
- qaub mis nyuj.
Hnub Wednesday:
- cov roj uas muaj roj tsawg nrog ib daim ntawm cov qhob cij rye, hiav txwv kale, nplai qe, kas fes;
- beetroot kua zaub, zaub sab zaub thiab stew, ib khob kua txiv lws suav;
- hau cov nqaij qaib, tuab lub taub dag ua kua zaub, ntsuab xas;
- kefir.
Hnub Thursday:
- zaub qhwv qaws nrog tus ntses patty, tshuaj yej;
- borsch ntawm nqaij qaib Tshuag, ncuav dub, cheese, tshuaj yej;
- nqaij nyuj nrog buckwheat garnish, compote;
- mis nyuj.
Hnub Friday:
- hau qos yaj ywm nrog ci ntses, kas fes;
- tus neeg tsis noj nqaij borsch, chav txiav tawm los ntawm nqaij qaib, compote;
- tsev cheese casserole, tshuaj yej;
- kua mis nyeem qaub.
Hnub Saturday:
- dib zaub xam lav, koj tuaj yeem nqus me ntsis roj zaub, roj hau roj tsawg, yogurt;
- nceb kua zaub, meatloaf nrog stewed carrots, unsweetened txiv ntoo jelly;
- cheese nyuaj, zaub stew, compote;
- kefir.
Hnub Sunday:
- nqaij nyug hau, ib qho me me ntawm txiv hmab txiv ntoo, tshuaj yej;
- cov zaub ua zaub, meatloaf, kua txiv kab ntxwv qaub;
- cheese nrog qhob cij, kua txiv los ntawm sawv duav;
- kefir.
Rau Kev rog
Cov khoom noj muaj ntshav qab zib hom 2 thiab kev rog nyob rau ib lub lim tiam cuam tshuam txog qhov kev txwv ntau tshaj ntawm cov calories ntawm cov zaub mov noj.
Cov ntawv qhia zaub mov yuav tsum tsis pub tshaj 1300 kcal / hnub. Proteins pub tau txog li 80 g, cov rog kom txog li 70 g, carbohydrates - 80.
Nrog rau cov neeg mob rog ntau dhau, cov kev txwv no tseem nruj dua. Cov zaub mov zoo li no yog lub hlwb txoj kev xav; cov neeg mob lub plawv mob zoo dua hauv kev saib xyuas kev noj qab haus huv. Kev hnyav yuav ploj mus zuj zus thiab nyab xeeb. Tus nqi ntawm lub cev ua si yuav tsum tau pom zoo los ntawm kws kho mob. Kev noj haus tsawg.
Hnub Monday:
- zaub ntug hauv paus nyias, hercules, tshuaj yej;
- kua thiab tshuaj yej;
- borsch, zaub xam lav, zaub stew, qhob cij;
- txiv kab ntxwv thiab tshuaj yej;
- tsev cheese casserole, ib txhais tes ntawm cov taum tshiab, tshuaj yej;
- kefir.
Tuesday:
- cabbage zaub xam lav, ntses, ib daim ntawm qhob cij dub, tshuaj yej;
- steamed zaub, tshuaj yej;
- zaub kua zaub nrog boiled nqaij qaib, kua, compote;
- cheesecakes, ib tug rosehip broth;
- chav cutlet nrog mov ci;
- kefir.
Hnub Wednesday:
- buckwheat, roj qab rog hauv tsev cheese, tshuaj yej;
- nqaij siav, zaub stewed, compote;
- ib cov kua;
- nqaij menyuam cov nqaij nqaij, zaub stewed nrog khob cij, sawv dawb;
- kua mis nyeem qaub.
Hnub Thursday:
- beetroot puree, mov, tshij, kas fes;
- txiv kab ntxwv qaub
- ntses kua zaub, nqaij qaib nrog squash caviar, hauv tsev kua txiv qaub;
- coleslaw, tshuaj yej;
- buckwheat porridge, zaub nyoos lossis hau, khob cij, tshuaj yej;
- mis nyuj.
Hnub Friday:
- grated carrots nrog kua, tsev cheese, qhob cij, tshuaj yej;
- kua, compote;
- zaub kua zaub, goulash thiab caviar los ntawm zaub, qhob cij, compote;
- txiv hmab txiv ntoo nyias, tshuaj yej;
- millet porridge nrog mis nyuj, khob cij, tshuaj yej;
- kefir.
Hnub Saturday:
- Hercules hauv mis, grated carrots, qhob cij, kas fes;
- txiv kab ntxwv qaub thiab tshuaj yej;
- kua zaub nrog vermicelli, stewed mob siab nrog mov nplej, mov ci, txiv hmab txiv ntoo stewed;
- txiv hmab txiv ntoo nyias; dej tsis muaj roj;
- taub dag caviar, barley porridge, qhob cij, tshuaj yej
- kefir.
Hnub Sunday:
- buckwheat porridge thiab stewed beets, tsis tshua muaj rog cheese, qhob cij, tshuaj yej;
- kua, tshuaj yej;
- kua zaub nrog taum, pilaf ntawm nqaij qaib, stewed eggplants, qhob cij, kua txiv cranberry;
- txiv kab ntxwv qaub los yog txiv kab ntxwv, tshuaj yej;
- zaub xam lav, nqaij patty, taub dag porridge, qhob cij, compote;
- kefir.
Qhov tseem ceeb vitamins rau kev noj haus
Coob leej neeg mob ntshav qab zib xav tau cov vitamins thiab zaub mov ntxiv. Nrog tso zis heev nrog rau cov zis, cov tshuaj uas siv tau nyob hauv dej yog ploj, thiab ib qho tsis muaj ntawm lawv feem ntau nyob hauv lub cev. Txhua yam kev nyuaj thiab zaub mov tsis muaj zog ua haujlwm ntawm qee qhov kabmob thiab tiv thaiv kab mob.
Nws yuav tsum nco ntsoov tias cov vitamins yog kawm hauv cov chav kawm thiab tsuas yog qhia los ntawm kws kho mob:
- vitamin e - qhia rau cataracts, tswj hwm ntshav siab, pab ntxiv dag zog rau cov hlab ntshav, sawv ntawm kev tiv thaiv ntawm cov hlwb;
- pab pawg B - cuam tshuam rau cov metabolism hauv cov piam thaj, txhawb kev ntshav ncig, pab cov hlab ntsha hlwb, ua kom cov nqaij mos, ua kom rov qab ua ke nrog magnesium ntxiv insulin ua kom tsis haum, pab txo kev cia siab rau nws;
- Vitamin D - zoo muaj feem cuam tshuam rau kev txhim kho cov pob txha thiab cov leeg mob;
- C, P, E thiab tshwj xeeb tshaj yog pawg B - yog yuav tsum tau ua rau muaj kev puas tsuaj sai rau phab ntsa vascular ntawm lub qhov muag hauv cov ntshav qab zib.
Cov organic acids thiab cov khoom siv cog ntxiv ntxiv rau cov nyom ua rau kev tiv thaiv ntawm cov teeb meem thiab txhim kho cov metabolism hauv cov piam thaj.
Kev sib xyaw ua ke ntawm kev noj haus thiab kev ua kis las
Ib qho tshuaj thiab cov tshuaj vitamin tsis muaj peev xwm cuam tshuam rau kev cuam tshuam ntawm cov hlwb nrog insulin rau tib yam li kev ua haujlwm hauv lub cev.
Kev tawm dag zog yog 10 zaug ntau dua li siv tshuaj.
Cov leeg uas paub txog yuav tsum muaj cov insulin tsawg dua li cov rog. Qhov me dua ntawm cov tshuaj hormones hauv ntshav tsis pab txhawb cov roj. Ntau lub hli ntawm kev tawm dag zog lub cev pab mus kom deb ntawm nws.
Qhov muaj txiaj ntsig tshaj yog ua luam dej, caij tsheb kauj vab thiab caij skiing, caij nkoj thiab dhia, tom kawg yuav pab tshwj xeeb. Tsis muaj ib qho tseem ceeb yog kev tawm dag zog, kev cob qhia cardio. Kev ua haujlwm ntawm lub siab thiab cov hlab ntshav yog ruaj khov, ntshav siab rov qab los tsis xwm yeem.
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Txog cov zaub mov zoo ntawm hom 2 mob ntshav qab zib nrog rog hauv video:
