Nws yog lub sijhawm lees paub tias tsis muaj txuj ci tseem ceeb thiab hais tias "poob 10 kg hauv 3 hnub" tsis yooj yim sua. Puas yog koj tsis txaus siab rau kev thuam koj tus kheej nrog kev pab los ntawm kev qhia txog cov pluas noj, tom qab ntawd poob phaus, ces poob phaus ntxiv? Tom qab tag nrho, tej zaum koj xav tau thaum kawg tau txais kev ntseeg siab, kev nplij siab sab hauv, siab tus kheej, kev noj qab haus huv zoo thiab, thaum kawg, hnav lub siab loj txaus S. Yog li cia cov khoom noj kom zoo yog koj tus pabcuam zoo tshaj! Qhov tshwm sim, thiab yooj yim heev, yog tau lees tias!
Hnub 1
Thawj hnub dhau hwv. Ua ib zaug ib asthiv txhawm rau ntxuav cov hnyuv ntawm co toxins thiab co toxins, ceev cov metabolism thiab muab so rau lub plab zom mov. Ntseeg kuv, hnub yoo mov tau qab! Tsis txhob hnov qab txog lub siab sab hauv - yog, tej zaum cov zaub mov nyob rau hnub no yuav tsis txaus siab heev, tab sis tsis tshua muaj neeg noj qab nyob zoo thiab muaj txiaj ntsig. Thaum nruab hnub, koj tuaj yeem noj cov zaub mov no:
- 3 txiv tsawb thiab 1 liter ntawm cov muaj roj nyeem tsawg;
- 1.5 liv ntawm kefir smoothie nrog rau cov txiv hmab txiv ntoo;
- 600 g ntawm nqaij qaib fillet - hau los yog muab ci;
- 600 g ntawm ntses - steamed, hau, nqaij. Xav tias dawb xaiv txawm tias muaj roj ntau yam !;
- 5% tsev cheese (qee qhov ntuj zib ua tau muaj);
- 1.5 kg ntawm ib qho txiv ntoo;
- 1 liter ntawm ntuj yogurt lossis kefir.
Hnub 2
- Pluas tshais - 100 g ntawm tsev muaj roj tsawg cheese, ib nrab txiv tsawb thiab ib me nyuam diav ntawm zib ntab;
- Khoom txom ncauj - ib nrab txiv kab ntxwv qaub;
- Noj su - 100 g ntawm ci ntses thiab 120 g ntawm zaub zaub xam lav nrog butter;
- Khoom txom ncauj - ib nrab hnub ntawm txiv kab ntxwv qaub;
- Noj hmo - 200 g ntawm zaub xam lav nrog nqaij qaib, qe, dib thiab zaub xas lav. Rau kev hnav khaub ncaws, siv qhov sib xyaw ntawm ntuj yogurt thiab mustard (ntxiv qej me ntsis yog tias xav tau).
Hnub 3
Hnub peb yog cov nyuaj tshaj plaws. Koj yuav tshee tshee noj yam tsis zoo, tab sis tuav! Tom qab tag nrho, yog tias koj ua siab ntev, koj yuav yeej ncav cuag qhov kawg!
- Pluas tshais - 2 daim me me ntawm cheese thiab scrambled qe los ntawm ib lub qe nrog soob thiab tshuaj ntsuab;
- Khoom txom ncauj - ib nrab txiv kab ntxwv qaub;
- Noj su - salmon fillet, 200 g ntawm zaub zaub xam lav nrog roj lossis kua mis nyeem qaub-mustard hnav ris tsho (yeem);
- Khoom txom ncauj - ib nrab txiv kab ntxwv qaub;
- Noj hmo - 100 g ntawm ci nqaij (tsis txhob nqaij npuas, nqaij yaj), 100 g ntawm beetroot zaub xam lav nrog prunes.
Hnub 4
- Pluas tshais hnub no yuav noj tshwj xeeb tshaj yog - 150 g ntawm dov oats hauv mis nrog ib diav ntawm zib ntab, ntoo thuv, prunes;
- Khoom txom ncauj - 25 g ntawm tsaus chocolate;
- Noj su - 100 g ntawm hau cws thiab 100 g ntawm zaub xam lav;
- Khoom txom ncauj - ib nrab txiv kab ntxwv qaub;
- Noj hmo - 120 g ntawm ci nqaij los yog nqaij qaib (nqaij qaib yuav tsum tsis muaj tawv nqaij), 30 g ntawm cheese.
Hnub 5
- Pluas tshais - 200 g ntawm tsev cheese, ib diav ntawm zib ntab, 3 dia kuav los tiag, ib nrab txiv apple thiab txiv kab ntxwv mus saj, sib tov ua ntej thiab tawm hauv tub yees thaum hmo ntuj. Thaum sawv ntxov, tshais ntxov npaj!
- Khoom txom ncauj - ib nrab txiv kab ntxwv qaub;
- Noj su - 150 g ntawm "Greek" zaub xam lav, 70 g ntawm nqaij hau los yog ci / nqaij qaib;
- Khoom txom ncauj - ib nrab txiv kab ntxwv qaub;
- Noj hmo - 100 g ntawm cws thiab nqaij ci zaub.
Hnub 6
Koj yuav luag nyob rau ntawd, tshuav qhov tsawg heev, yog li no tsis yog lub sijhawm yuav tau tso rov qab!
- Pluas tshais - 2 cov mov ci tag nrog cov tshij tshij thiab ib qho me me ntawm cov ntses salted;
- Khoom txom ncauj - ib nrab txiv kab ntxwv qaub;
- Noj su - 120 g ntawm ci nqaij qaib yam tsis muaj daim tawv nqaij thiab muaj roj, 200 g ntawm zaub qhwv zaub xam lav nrog dib. Lub caij nrog mustard yogurt.
- Khoom txom ncauj - ib nrab txiv kab ntxwv qaub;
- Noj hmo - 150 g ntawm ci ntses, 100 g ntawm grilled zaub.
Hnub 7
- Pluas tshais - 200 g nrog nqaij nruab deg thiab tshij;
- Khoom txom ncauj - ib nrab txiv kab ntxwv qaub;
- Noj su - 200 g ntawm zaub xam lav nrog cws, qe, zaub xas lav, lws suav txiv lws suav thiab kua mis nyeem qaub-mustard hnav ris tsho;
- Khoom txom ncauj - ib nrab txiv kab ntxwv qaub;
- Noj hmo - tsev cheese nrog ib diav ntawm zib ntab thiab muaj kua loj.
