Cov American noj haus rau ib lub lim tiam

Lub los lub caij ntuj sov dua ua rau nws cov mus rau lub ntsiab poj niam lo lus nug nyob rau hauv yuav ua li cas kom tshem tau ntawm tus ntxiv kilos tsis exhausting cov pluas noj. Raws li ib txwm, cov lus teb yog yooj yim: yuav tsum ua raws li tej ntsiab cai ntawm khoom noj kom zoo thiab qoj ib ce tsis tu ncua. Tsis xav yuav tub nkeeg, tau koj tus kheej ua ke thiab pib ib lub neej tshiab cia. Tom qab tag nrho, yog tias koj xav tau ib tug ntev-lub sij hawm ua hauj lwm, nws yuav tsum tau txuas ntxiv raws li cov saum toj no yuav tsum.

Yog hais tias kev ua si ua ub no rau txhua xaiv ib lub zuj zus (ib co xav kom khiav, ib tug neeg kickboxing tus ntsuj plig), ces muaj yog ib tug noj haus rau ib lub lim tiam, uas yuav haum yuav luag txhua leej txhua tus. Nws yog tsim los ntawm American noj haus thiab muaj ib tug varied thiab lub teeb noj mov. Koj yuav tsis tau kev cov neeg raug yuav tsum cia li pib noj complex carbohydrates thiab tsis txhob haus ntau tshaj li 1500 kcal / hnub.

Yog li ntawd, cov heev noj haus rau ib lub lim tiam:

Monday

Rau noj tshais, ua ib tug ci los ntawm lub khob cij bran los yog tag nrho grain. Lawv (2 pieces) koj yuav noj nrog ob lub teaspoons ntawm zib ntab.

Noj su muaj ib tug qaib txhais ceg los yog mis, yuav tsum tau siav nyob rau hauv cov hniav nyiaj hniav kub. Rau lub ntsiab tais, npaj lub zaub xam lav: hlais cov nqaij nyoos nceb, zaub xas lav. Sau nyias txiv roj roj thiab sprinkle grated cheese (tej uas yog durum). Txiv hmab txiv ntoo, noj ib tug txiv moj coos.

Tom qab ib tug thaum koj yuav noj ib lub teeb yogurt - tav su cov tshuaj yej.

Noj hmo npaj raws li nram qab no algorithm: Noj 100g. nplej zom thiab boil, lawv yuav tsum tau noj nrog rau soob ntses thiab grated cheese. Nyias lub sij hawm no ntawm grated carrots, dib, txiav mus rau hauv slices thiab zaub txhwb qaib. Ris tsho nrog txiv roj roj thiab ib tug me ntsis vinegar. Raws li ib tug khoom noj qab zib haum 2 dia ntawm berries.

Tuesday

Thaum noj tshais noj cov zaub mov rau ib lub lim tiam muaj oatmeal, ib nrab ib khob ntawm bran thiab ib nrab ib tug txiv tsawb. Yuav haus dej haus ib khob ntawm mis nyuj (txog 1.5 - 3% roj).

Noj su: tortilla, ua los ntawm unleavened khob noom cookie thiab nyias. Ua nyias cov tau cov txiv ntseej, txiv lws suav, zaub txhwb qaib thiab lub caij nrog 3 dia ntawm hummus. Rau cov khoom qab zib, koj yuav noj ib tug txiv duaj, Kua thiab ib tug khub ntawm txiv moj mab.

Tav su cov tshuaj yej rau lub thib ob hnub - ib tug puv tes ntawm neeg (walnuts los yog almonds).

Noj hmo, noj nqaij nyuj tsis muaj roj, nphoo nws nrog txiv qaub kua txiv. Yuav kom nws ci qos nrog qaub cream (1 me nyuam diav) thiab zaub xas lav.

Wednesday

Npaj tshais, nws lub berries nrog 3 dia ntawm cereal, ib nrab ib khob ntawm yogurt thiab 2 dia mis nyuj.

Thaum noj su - ib tug burger, txawm hais tias noj cov zaub mov. 2 slices ntawm wholemeal qhob cij, cov ntawm 3 tej daim me me ntawm siav qaib cov txwv, ib tug soob, ib tug hlais cov cheese. Khoom noj qab zib muaj ob tangerines.

Thursday

Noj tshais mousse, whipped rau hauv ib lub blender. Cov khoom xyaw: 1 txiv tsawb, ib khob ntawm mis nyuj, cov tib tooj ntawm berries, 4 dia kua kua txiv.

Hmo cov nplej, cov khoom ua si nrog tws txiv lws suav thiab dos, zaub xas lav, hlais cov cheese, 1 lub rooj. diav ntawm mustard. Rau cov khoom qab zib, Kua, pos nphuab thiab txiv kab ntxwv soob.

Khoom txom ncauj noj los ntawm cereal bran, nplej kab , thiab ib khob mis nyuj.

Ib tug sushi noj hmo los yog tuna yob (12 daim), tseem muab faib haus ntsuab taum. Rau cov khoom qab zib, ½ txiv kab ntxwv.

Friday

Yuav kom qhov no hnub twg, nws yog ib qhov tseeb yuav ua li cas mus pib noj kom zoo, thiab lub tseem ceeb tshaj plaws tam sim no - mus ntxiv dieting. Yog li ntawd, peb muaj noj tshais qe. Npaj nws raws li nram no los ntawm ib tug lub qe thiab 3 cov nqaijrog, zaub thiab txiv lws suav.

Rau noj su, koj muaj peev xwm noj ob crackers thiab ib khob mis nyuj.

Noj hmo muaj roasted ntses fillets, xws li salmon. Sprinkle nws nrog kua ntses thiab ua hauj lwm nrog ci qos yaj ywm 4-5, zaub xas lav.

Saturday

Rau noj tshais, ua ib tug nyuaj ntawm wholemeal qhob cij uas ob teaspoons ntawm tsawg-roj qab zib cheese, koj muaj peev xwm ntxiv ib daim ntawm unsalted salmon.

Noj su: tuna fillets, ib tug puv tes ntawm walnuts, Suav qhwv, 2 crackers. Khoom noj qab zib: ob lub teaspoons ntawm cranberries.

Thaum noj su noj khoom txom ncauj oat mov yob thiab ib tug hlais cov uas tsis muaj roj cheese.

Noj hmo: nqaij qaib stewed nyob rau hauv lws suav ntses nrog ib nrab ib tug hlais cov dos thiab qej. Lub tais yog sprinkled nrog grated cheese. Nyias ntawm taum mog thiab zaub txhwb qaib, txiv roj roj. Txiv hmab txiv ntoo yuav noj txiv kab ntxwv qaub.

Sunday

Noj tshais muaj ib tug ci Kua thiab ib khob ntawm Kua mis nyeem qaub ib tug tsawg-rog. Koj tseem yuav noj 2 teaspoons 1 diav ntawm zib ntab thiab ceev diav.

Noj cov zaub mov rau ib lub lim tiam tas los hnub noj muaj ntau yam ntawm daim ntawm pizza thiab ib tug nyias ntawm boiled taum ntsuab thiab carrots. Hnav lub nyias yuav ua tau zaub roj. Lis xaus zaub mov thiab tso cai rau ib tug me me ib feem ntawm ib popsicle.

Thaum noj su koj yuav noj ib tug txiv hmab txiv ntoo nyias cov kiwi, apples, plums, seasoned diav yogurt.

Noj hmo yuav ua tau 4-5 hau cw nrog ib diav ntawm kua ntses, thiab nyias zaub.