Pab nrog chaw muag khoom noj khoom haus thov

Feem ntau thaum txais tos rau cov lus nug “Koj puas xav tias khob cij? Qhia koj cov ntawv teev khoom noj khoom haus! ”Cov neeg mob ntshav qab zib (feem ntau muaj ntshav qab zib hom 2) teb:“ Vim li cas thiaj li noj XE? Daim ntawv qhia zaub mov noj yog dab tsi? ” Cov lus piav qhia thiab cov lus pom zoo los ntawm peb tus kws tshaj lij endocrinologist Olga Pavlova.

Tus kws kho mob endocrinologist, kws kho mob ntshav qab zib, tus kws noj zaub mov noj zaub mov, kws qhia noj haus kev ua si Olga Mikhailovna Pavlova

Kawm tiav los ntawm Novosibirsk State Medical University (NSMU) nrog kev kawm tiav qib General tshuaj nrog kev hwm

Nws kawm tiav nrog kev qhuas los ntawm chaw nyob hauv endocrinology ntawm NSMU

Nws kawm tiav nrog kev qhuas los ntawm Tshwj Xeeb Dietology ntawm NSMU.

Nws dhau mus ua haujlwm kev saib xyuas kev sib tw ntawm Kev Ua Si Dietology ntawm Lub Tsev Kawm Txuj Ci Qoj Ib Ce thiab Kev Tawm Dag Zog hauv Moscow.

Kis dhau kev kawm kev cob qhia rau lub hlwb ntawm kev hnyav dhau.

Vim li cas thiaj suav cov qhob cij (XE) thiab vim li cas thiaj khaws cov phau ntawv khaws khoom noj

Saib seb XE yuav tsum tau xav txog.

Nrog ntshav qab zib hom 1 nws yog qhov yuav tsum tau txiav txim siab txog chav ua mov ci - raws li tus naj npawb ntawm XE noj rau kev noj zaub mov, peb xaiv cov koob tshuaj luv ntawm insulin (peb muab cov lej ntawm cov carbohydrate coefficient los ntawm tus lej XE noj, nws hloov tawm luv luv ntawm insulin jab rau zaub mov). Thaum xaiv cov insulin luv luv rau kev noj "los ntawm qhov muag" - yam tsis suav nrog XE thiab tsis paub txog cov carbohydrate coefficient - nws tsis yooj yim sua kom ua tiav cov piam thaj zoo tagnrho, lawv yuav hla qab qab zib.

Nrog ntshav qab zib hom 2 txiav txim siab XE xav tau rau qhov tseeb thiab cov teeb meem faib tawm ntawm carbohydrates thoob plaws hnub kom tswj tau cov suab thaj ruaj khov. Yog tias koj muaj kev noj mov, tom qab ntawd 2 XE, tom qab ntawd 8 XE, tom qab ntawd cov suab thaj yuav dhia dhau mus, vim li ntawd, koj tuaj yeem tuaj yeem cuam tshuam sai sai rau cov ntshav qab zib ntshav qab zib.

Cov ntaub ntawv hais txog noj XE thiab cov khoom uas lawv tau los ntawm yuav tsum tau nkag mus rau hauv phau ntawv teev kev noj haus. Nws tso cai rau koj los ntsuam xyuas koj cov khoom noj thiab kev kho mob tiag tiag.

Rau tus neeg mob nws tus kheej, cov ntawv qhia zaub mov noj haus tau dhau los ua qhov muag pom tseeb - "nws hloov tawm tias 3 XE ib qho khoom noj txom ncauj tau ua rau kis tsis zoo. Koj yuav dhau los ua neeg paub txog kev noj haus zoo ..

Yuav khaws cov ntaub ntawv ntawm XE li cas?

• Peb pib sau ntawv qhia zaub mov noj (tom qab hauv kab lus koj yuav kawm paub khaws nws li ntawd)
• Peb suav XE ntawm txhua pluas noj thiab tag nrho cov khob cij txhua hnub
• Ntxiv nrog rau kev xam XE, nws yog ib qho tsim nyog yuav tau nco ntsoov tias cov khoom noj twg koj tau noj thiab qhov kev npaj twg koj tau txais, vim tias tag nrho cov kev txwv no cuam tshuam ncaj qha rau cov piam thaj hauv ntshav.

Khaws Cia Cov Chaw Muag Khoom Noj Khoom Haus

Txhawm rau pib, nqa phau ntawv npaj tshwj xeeb los ntawm tus kws kho mob thaum txais tos lossis sau ib phau ntawv sau cia thiab sau rau nws (txhua nplooj ntawv) rau 4-6 pluas noj (uas yog rau koj qhov khoom noj khoom haus tiag tiag): ⠀⠀⠀⠀⠀

1. Noj tshais
2. Khoom txom ncauj ⠀
3. Noj su ⠀
4. Khoom txom ncauj ⠀⠀⠀⠀
5. Noj hmo ⠀⠀⠀⠀
6. Khoom txom ncauj ua ntej yuav mus pw

• Hauv txhua pluas noj, sau rau tag nrho cov zaub mov noj, qhov hnyav ntawm txhua qhov khoom thiab suav cov XE noj.
• Yog tias koj poob qhov hnyav hauv lub cev, tom qab ntawd ntxiv rau XE, koj yuav tsum suav cov calories thiab cov protein / rog / carbohydrates. ⠀⠀⠀⠀⠀⠀
• Tsis tas li ntawd suav cov nab npawb ntawm cov noj XE ib hnub.
• Hauv qhov chaw muag mis nyuj, sau suab thaj ua ntej noj mov thiab 2 teev tom qab noj mov (tom qab noj mov tseem ceeb). Cov poj niam cev xeeb tub yuav tsum ntsuas ntsuas qab zib ua ntej, 1 teev, thiab 2 teev tom qab noj mov.
• Qhov tseem ceeb thib peb yog kev txo cov tshuaj. Cov ntawv sau hauv txhua hnub hauv qhov chaw muag mis nyuj tau txais kev kho hypoglycemic - ntev npaum li cas cov tshuaj insulin tau muab tso rau ntawm ib pluag mov, txuas ntxiv insulin thaum sawv ntxov, yav tsaus ntuj lossis thaum twg thiab cov tshuaj dab tsi tau noj.
• Yog tias koj muaj hypoglycemia, sau nws hauv phau ntawv sau qhia ntsig txog qhov ua rau hypo thiab txhais tau tias siv ceev xwmphem hypo.

Nrog rau daim ntawv qhia zaub mov noj kom tiav, nws yooj yim heev rau kev kho kev noj haus thiab kev kho, txoj hauv kev rau cov piam thaj zoo tagnrho sai dua thiab muaj txiaj ntsig zoo!

Yog li, leej twg tsis muaj chaw muag mis nyuj, peb pib sau!

Cov lus nug thiab cov lus pom zoo

Koj xav tias yog lawm - koj tuaj yeem khaws cov ntawv sau cia zaub mov hauv phau ntawv ib txwm siv. Hauv phau ntawv teev cov zaub mov koj qhia hnub, sijhawm thiab koj noj dab tsi (khoom + nws qhov ntau). Nws tseem yuav zoo rau koj sau cov kev tawm dag zog hauv lub chaw muag mis nyuj, ua tib hom ntawv - hauv lub sijhawm (koj tau ua li cas + lub sijhawm ua haujlwm thauj khoom).

Tshuaj yej uas tsis muaj piam thaj rau hauv phau ntawv tuaj yeem raug cais tawm, tab sis koj yuav tsum qhia meej tias koj haus dej ntau npaum li cas ib hnub.

Ua Tsaug, Nadezhda Sergeevna.

Qhia qhov ntau ntawm cov khoom noj uas tsim nyog. Yuav ua li cas hais txog dab tsi koj sau, piv txwv li, "buckwheat"? Ib tug neeg muaj kev pab ntawm buckwheat - 2 diav, lwm - tag nrho 10. Nws tuaj yeem qhia tsis yog nyob rau hauv grams, tab sis hauv cov ntxhuav, cov leeg, tsom iav, thiab lwm yam.

Txog "Puas yog txoj kev ua neej nyob tsis zoo rau kuv hauv qhov xwm txheej no? "- rau qhov laj thawj dab tsi koj puas sab laj nrog tus kws kho mob endocrinologist? Dab tsi ntawm" xwm txheej "? Koj tsis tau qhia txog qhov no, tsuas yog nug txog phau ntawv teev menyuam yaus. nyob hauv ib qhov xwm txheej.

Ua Tsaug, Nadezhda Sergeevna.

Kuv yuav ua li cas yog tias kuv muaj qhov nug zoo sib xws tab sis txawv?

Yog tias koj tsis pom cov ntaub ntawv koj xav tau ntawm cov lus teb rau lo lus nug no, lossis yog tias koj qhov teeb meem me ntsis txawv ntawm qhov tau hais qhia, sim nug tus kws kho mob nug ntxiv rau tib nplooj ntawv yog tias nws nyob ntawm lub ncauj lus nug tseem ceeb. Koj tuaj yeem nug cov lus nug tshiab, thiab tom qab ib ntus peb cov kws kho mob yuav teb nws. Nws yog pub dawb. Koj tseem tuaj yeem tshawb cov ntaub ntawv tsim nyog ntawm cov teeb meem zoo sib xws ntawm nplooj ntawv no lossis dhau ntawm tus xaib nplooj ntawv tshawb. Peb yuav zoo siab heev yog tias koj pom zoo peb rau koj cov phooj ywg hauv kev tes hauj lwm.

Medportal 03online.com muab kev sab laj kho mob hauv kev sib kis nrog cov kws kho mob hauv lub xaib. Ntawm no koj tau txais cov lus teb los ntawm cov kws qhia tiag tiag hauv koj thaj teb. Tam sim no lub chaw muab tswv yim rau 48 thaj chaw: cov kws kho mob kev tsis haum tshuaj, kws kho qhov muag-rov mob dua qub, kws kho mob plab, kws kho mob plab, kws kho mob ntshav, tshuaj tua kab mob, kws kho mob hauv tsev, kws kho mob hauv plab, kws kho mob phais, pediatric kws phais neeg, pediatric kws phais neeg, kws kho mob phais, pediatric pais , tus kab mob kis tshwj xeeb, kws kho plawv, kws kho mob, kws hais lus, ENT tus kws tshaj lij, kws kho tsiaj, kws lij choj, kws kho mob, kws kho hlwb, kws kho hlwb, kws kho hlwb, kws kho mob, kws kho mob, kws kho pob ntseg, kws kho pob txha a, kws kho menyuam yaus, kws kho mob yas, kws tshaj lij tshuaj, kws kho mob hlwb, kws saib xyuas kev mob hlwb, kws kho mob ntsws, kws kho pob txha, kws xoo hluav taws xob, tus kws kho mob, kws tshaj lij, kws kho mob, kws kho mob, kws tshuaj, kws kho mob, kws txaij, kws phais, endocrinologist.

Peb teb 96.29% ntawm cov lus nug..

Vim li cas kuv thiaj xav tau lub chaw muag mis nyuj muaj piam thaj?

Feem ntau, cov neeg mob ntshav qab zib tsis muaj qhov chaw mos ua qab zib. Rau cov lus nug: "Vim li cas koj thiaj tsis sau cov piam thaj?", Ib tug neeg teb: "Kuv twb nco txhua yam", thiab ib tug neeg: "Vim li cas sau rau nws, Kuv tsis tshua paub ntsuas lawv, thiab feem ntau lawv zoo." Ntxiv mus, "feem ntau cov suab thaj zoo" rau cov neeg mob yog ob qho tib si 5–6 thiab 11–12 mmol / l suab thaj - "Zoo, Kuv tsoo nws, nrog leej twg nws tsis tshwm sim." Alas, ntau tus tsis to taub tias kev noj zaub mov tsis xwm yeem thiab qab zib nce siab tshaj 10 mmol / L ua rau cov phab ntsa ntawm cov hlab ntsha thiab cov leeg ntshav thiab ua rau muaj ntshav qab zib tsis txaus.

Txhawm rau kom ntev li ntev tau ntawm kev saib xyuas cov hlab ntsha thiab cov leeg ntshav qab zib hauv ntshav qab zib, TXHUA cov suab thaj yuav tsum zoo li qub - ua ntej noj mov thiab tom qab - TXHUA HNUB. Cov piam thaj zoo tshaj yog los ntawm 5 txog 8-9 mmol / l. Cov piam thaj zoo - txij li 5 txog 10 mmol / l (Cov no yog cov lej peb qhia raws li lub hom phiaj ntawm cov ntshav qab zib rau feem ntau cov neeg mob ntshav qab zib).

Tau ntau xyoo kuv tau kawm cov teeb meem ntawm DIABETES. Nws yog txaus ntshai thaum muaj coob tus neeg tuag, thiab haj yam ua rau neeg xiam vim ntshav qab zib.

Kuv maj nrawm los qhia txoj xov zoo - Endocrinology Qhov Chaw Tshawb Xyuas Kev Tshawb Fawb ntawm Lavxias Academy ntawm Medical Science tau tswj hwm los tsim cov tshuaj uas kho cov ntshav qab zib kom meej. Lub sijhawm no, qhov kev ua tau zoo ntawm cov tshuaj no tau nce siab 100%.

Lwm qhov xov xwm zoo: Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv tau txais kev nyab xeeb qhov kev saws me nyuam ntawm cov haujlwm tshwj xeeb uas them rau tag nrho tus nqi ntawm cov tshuaj. Nyob rau hauv Russia thiab CIS lub teb chaws cov ntshav qab zib ua ntej Lub Xya Hli 6 tej zaum yuav tau txais tshuaj - Pub dawb!

Thaum peb xav txog glycated hemoglobin, koj yuav tsum nkag siab tias yog, nws tiag tiag yuav qhia peb qab zib hauv 3 lub hlis. Tab sis dab tsi tseem ceeb yuav tsum nco ntsoov?

Glycated hemoglobin muab cov ntaub ntawv hais txog theem nrab Cov suab thaj hauv 3 lub hlis dhau los, tsis tas muab cov ntaub ntawv hais txog cov kev hloov pauv ntawm cov suab thaj. Ntawd yog, glycated hemoglobin yuav yog 6.5% hauv ob tus neeg mob uas muaj suab thaj 5-6-7-8-9 mmol / l (them rau mob ntshav qab zib) thiab tus neeg mob uas muaj suab thaj 3-5-15-2-18-5 mmol / l (decompensated ntshav qab zib) .Yog li cas, tus neeg muaj suab thaj dhia ntawm ob sab - tom qab ntawv ntshav siab, ces cov ntshav qab zib siab, kuj tseem tuaj yeem muaj glycated hemoglobin zoo, txij thaum lub nruab nrab txhais tau tias suab thaj rau 3 lub hlis yog qhov zoo.

Qab zib Chaw muag mis nyuj pab koj tswj hwm ntshav qab zib thiab nrhiav txoj kev kho mob zoo

Yog li, ntxiv rau kev soj ntsuam ib txwm, cov neeg mob ntshav qab zib yuav tsum khaws cov zaub mov qab zib txhua hnub. Nws yog tom qab ntawm qhov txais tos uas peb tuaj yeem soj ntsuam qhov tseeb ntawm daim duab ntawm cov khoom noj metabolism thiab kho cov kev kho kom haum.

Yog tias peb tham txog cov neeg mob uas tau txiav txim, ces cov neeg mob zoo li no khaws cia cov ntawv qab zib rau lub neej, thiab thaum lub sijhawm kho kho lawv kuj tseem khaws cov ntawv qhia zaub mov noj (xav txog ntau npaum li cas cov zaub mov ntawm lub sijhawm hnub lawv noj, xav txog XE), thiab thaum txais tos peb txheeb xyuas ob daim phiv dawm thiab qab zib , thiab khoom noj khoom haus.

Yuav ua li cas los txiav txim tias vim li cas koj rov qab mob?

Cia peb kawm saib vim li cas thiaj ua rau lub txheej hnyav dhau heev ntawm koj kis.

Tom qab tag nrho, tsuas yog tom qab txiav txim siab qhov chaw ntawm qhov hnyav tshaj, koj tuaj yeem pib xaiv cov txheej txheem ntawm kev poob phaus (kho cov khoom noj, kev noj zaub mov kom zoo, kev ua si lub cev tsim nyog, thiab lwm yam).

Yog tias koj tsis txiav txim siab qhov chaw ntawm qhov hnyav dua, tom qab muaj kev noj haus lossis lub hlis ntawm kev cob qhia hauv chaw dhia ua si, koj yuav rov qab los ua koj lub neej zoo. Thiab cov kilos uas koj tau ua haujlwm ntau dhau los yuav rov qab los rau koj dua, coj koj nrog ob peb tus phooj ywg ntxiv.

Txhawm rau txiav txim siab tias vim li cas koj rov qab ua kom zoo, nws txaus los ua 3 txoj haujlwm txuas mus ntxiv:

1. Ua siab ntev
2. Ua zoo saib thiab sau cia rau hauv phau ntawv teev cov zaub mov (lub chaw muag khoom noj khoom haus)
3. Txheeb xyuas cov ntaub ntawv tau txais.

Thiab tam sim no cia peb txheeb xyuas txhua yam hauv kev nthuav dav.

1. Ua siab ntev

Cov khoom no tseem ceeb heev hauv kev lag luam. Koj txoj kev vam meej yog nyob ntawm nws txoj kev siv.

Feem ntau, tib neeg tsis ua tiav lawv lub hom phiaj hauv kev poob phaus. Lawv pib poob ceeb thawj, poob 3-5 kg, txaus siab rau thawj zaug thiab so. Tom qab ntawd lawv nce phaus ntxiv. Ntawm thawj qhov kev nyuaj lawv muab thiab txhua yam rov rau cov square ib.

Peb lub luag haujlwm yog ua kom muaj kev sib tw thiab tsis txhob coj mus ua li lwm tus. Yog li no, txawm tias ua ntej pib ua kom poob ceeb thawj, koj yuav tsum ua siab ntev soj ntsuam koj cov kev ua, pom qhov ua yuam kev thiab kho lawv.

Cov neeg uas tsis ua siab ntev mus nrhiav "cov ntsiav tshuaj phom thiab kho cov tshuaj", yuav lawv peb txoj hauv kev, thiab hloov lub luag haujlwm rau lawv lub neej rau lawv.

3. Txheeb xyuas cov ntaub ntawv tau txais.

Tom qab koj sau rau daim ntawv teev cov zaub mov noj, mus rau yam tom ntej - kev txheeb xyuas ntaub ntawv.

Tom qab txhua yam, kev noj zaub mov zoo raug dhau lub tswvyim. Rau ib qho, qhov no txhais tau tias tsis noj tom qab 6 teev tsaus ntuj, rau lwm qhov tsis noj ntawm McDonald's thiab KFS, rau qhov peb tsis muaj zaub mov muaj hmoov nplej / piam thaj / ntsev, thiab lwm yam.

Vim li cas tsis nkim koj lub sijhawm siv rau cov chaw khaws khoom noj?

Daim ntawv qhia zaub mov noj haus yog qhov tsim nyog rau cov neeg muaj phaus ntxiv thiab rau cov neeg uas xav rog thiab ua lub cev.

Yog tias koj nce phaus ntxiv, tom qab ntawd muaj qee qhov laj thawj rau qhov no, thiab feem ntau yuav muaj, lawv pw hauv kev noj zaub mov tsis zoo thiab muaj calories ntau.

Yog tias koj lub hom phiaj tsis yog kom poob phaus, tab sis txhawm rau txhim kho cov leeg nqaij, tom qab ntawd nrog kev pab los ntawm phau ntawv sau khoom noj khoom haus koj yuav pom lub cev zoo nkauj, ua kom zoo nkauj, lub cev duab.

Cov haujlwm tseem ceeb ntawm phau ntawv sau zaub mov yog kom qhia tau seb koj tau noj cov khoom noj twg nruab hnub. Thiab tom qab ntawd, thaum koj sau txhua yam koj tau noj uas qhia txog lub sijhawm, nws tuaj yeem hloov pauv kom tau cov calories kom yooj yim. Qhov no yuav pab tswj qhov hnyav thiab noj cov zaub mov.

Tom qab tag nrho, nws nyuaj heev kom nkag siab tam sim ntawd seb koj puas tau noj lossis tsis. Koj tuaj yeem xav tias tsis txhob noj lossis noj me ntsis thaum nruab hnub, thiab hnyav dua.

Cov ntaub ntawv kawm

Yog li nws tau nrog ib tus ntawm kuv cov neeg siv khoom. Poj niam, 40 xyoo, tus niam tsev. Qhov siab 150, nyhav 65.

Nws ib txwm ntseeg tias nws noj tau zoo, yog, tsis yog noj ntau dhau, saib xyuas nws cov khoom noj thiab tsis haus tshuaj yej txawm haus tshuaj ntsuab infusions. Qhov hnyav tshaj qhov twg tuaj?

Raws li nrog kuv lwm cov pawg ntseeg uas xav poob phaus, peb tau pib nrog phau ntawv sau khoom noj khoom haus.

Los ntawm cov ntawv sau tseg nws muab tawm tias nyob rau thawj hnub thaum noj tshais thaum 8:30 - 10:30 nws tau noj:

Hnyuv ntxwm 250 grams

Qhob noom xim kasfes 70 grams

Cov khob cij dub 250 grams

Pita 300 grams

Daim siab zaub xam lav nrog qe thiab mayonnaise 200 grams

Kuv nug: "Koj noj tag nrho pob ntawm cheese?"

Neeg thov: “Ib qho me me ntawm cheese tseem nyob, grams 30-40.
Kuv nyob rau hauv kev poob siab, Kuv tsis xav tias kuv tau noj ntau.
Lwm zaub xam lav ntawm txiv lws suav, dib, kua txob ntsuab thiab tshuaj ntsuab nrog qaub cream, qhov chaw ib nrab ib kilo.
Cia li poob siab! ((("

Tus neeg siv khoom: "Tam sim no muaj ib lub sijhawm tsaug zog."

Kuv: “Tau zoo pw. Tom qab cov zaub mov ntau, tau mas, Kuv xav pw. ”

Neeg: "Ua tsaug, Kuv tau noj ntau heev?"

Kuv: “Yog lawm. Koj ua dab tsi thaum koj noj mov? ”

Neeg: “Kuv saib TV.”

Nyob zoo cov phooj ywg, qhov no yog ib zaj dab neeg los ntawm kuv kev coj ua, qhia txog tias tib neeg ua yuam kev li cas, hais tias lawv noj kom raug, tab sis qhov hnyav tsis ploj. Qhov hnyav yuav ploj mus tsuas yog thaum khoom noj khoom haus tswj tau, thiab rau qhov no koj xav tau daim ntawv qhia zaub mov noj haus.

Pib sau daim ntawv qhia zaub mov noj zaub mov noj, txij thawj hnub koj yuav kawm tsis yog hais txog koj noj ntau npaum li cas los yog tsawg, tab sis kuj seb koj puas sib npaug ntawm cov protein, cov rog thiab carbohydrates.

Tej zaum koj tsom mus rau cov khoom noj muaj rog ntau, thiab koj tsis muaj protein txaus.

Xav kom lub cev yuag sai sai tom tsev? Tsis paub pib qhov twg?
Mus kuaj dawb thiab nyob rau hauv 5 feeb kom pom qhov twg pib poob ceeb thawj rau koj:

Cov txiaj ntsig ntawm qhov poob phaus / qhov hnyav nce chaw muag mis nyuj yog dab tsi?

Daim ntawv qhia zaub mov noj zaub mov zoo ib yam li daim debit / credit rau ib tus account, koj cov nyiaj khwv tau los thiab cov nuj nqis.

Koj ntxiv tag nrho cov zaub mov uas koj lub cev tau txais nyob rau hauv ib hnub rau nws, thiab cov nuj nqis tsis yog qhov koj xav txog, tab sis ib qho kev tawm dag zog (taug kev, kev cob qhia).

Koj ua raws li koj tus accountant thiab khaws cov ntaub ntawv. Tsuas yog yuav tsum ua cov kev suav nyiaj koj yuav muaj cov npe ntawm cov khoom lag luam qhia, thiab hloov ntawm cov nqi nyiaj, tus naj npawb ntawm cov rog (calories, cov protein, rog thiab carbohydrates).

Yuav ua li cas kom khaws cov ntawv qhia kev noj haus kom raug?

Yog li peb tau txais mus rau feem ntau cov tshooj lus - yuav ua li cas kom cov ntawv qhia zaub mov noj kom zoo. Kuv yuav qhia koj li cas kuv cov neeg siv khaws cov ntawv qhia zaub mov, muab qhov txuas rau cov zaub mov chaw muag khoom noj khoom haus hauv hom ntawv zoo thiab qhia koj kom txhim kho nws.

Yog tias koj tsis tau khaws ib phau ntawv qhia txog khoom noj, thaum xub thawj nws yuav zoo li txawv me ntsis thiab siv sijhawm ua haujlwm, tab sis kuv yuav qhia koj tias yuav ua li cas nws yooj yim dua thiab tsis siv sijhawm thiab dag zog los khaws cov ntawv sau cia.

Qhov loj tshaj plaws yog kom nkag siab txog koj tus kheej uas tam sim no koj xav txheeb xyuas koj qhov xwm txheej tam sim no. Tsis tas yuav hloov pauv koj li kev noj haus li ib hnub tom ntej.

Koj xav tau daim duab tiag tiag. Yog li no, noj li niaj zaus, uas yog txhua zaum kawg, tsis hloov dab tsi.

KAUJ RUAM # 1 - Txiav txim siab Vim li cas Koj Xav Siv Chaw Muag Khoom Noj

Txhawm rau pib, sau vim li cas koj thiaj xav tau khaws cov ntawv sau cia zaub mov thiab sau cov ntaub ntawv hais txog koj tus kheej:

1. Qhia koj lub hom phiaj (poob phaus, nce hauv cov leeg nqaij, tswj kev noj zaub mov kom zoo lossis zoo). Qhia kom meej ib lub hom phiaj ntsuas tau. Piv txwv li, poob ceeb thawj hauv 2 lub hlis los ntawm 6 kg. Ntxiv rau, sau cia vim li cas koj thiaj li yuag kom yuag.

2. Sau koj qhov kev ntsuas (qhov hnyav tam sim no, nws raug nquahu kom hnyav thaum sawv ntxov ntawm lub plab khoob, hauv siab ntim, duav, duav).Txhawm rau soj ntsuam ntau dua qhov tshwm sim, koj tuaj yeem sau qhov ntim ntawm cov teeb meem: qhov ntim hauv qab hauv siab, ntim 10 cm siab tshaj qhov ntaws, qhov ntim ntawm qhov dav dua ntawm ceg, ntim ntawm ceg qis, thiab lwm yam.

3. Hauv koj qhov chaw khaws cia, ntxiv ib qho yees duab dav dav hauv qhov khoob khoob kev loj hlob thiab cov duab ntawm thaj chaw teeb meem kom pom cov kev nce qib ntawm kev poob phaus los yog nce lub cev nqaij.

THEEM # 2 - Npaj

1. Nws raug nquahu tias koj yuav tsum ntsuas chav ua noj. Tau kawg, koj tuaj yeem ua yam tsis muaj lawv, tab sis cov ntaub ntawv yuav tsis muaj tseeb li ntawd.

Yog tias koj tsis muaj lub luj, thiab koj tsis xav yuav lawv - nws tsis muaj teeb meem. Hauv lub tsev loj dua twg muaj cov nplai. Puas yog koj tab tom ua zaub xam lav lossis npaj ua ib qho zaub mov thib ob - ua tus tswj qhov hnyav ntawm qhov yuav khoom.

Faib cov khoom lag luam rau hauv hnab me. Piv txwv li, feem ntawm cov txiv ntoo yuav los ntawm qhov hnyav tuaj yeem dai txoj cai hauv khw. Yog tias koj noj 10 lub noob ib hnub, tsuas yog hnyav 10 lub txiv ntoo ntawm qhov ntsuas, sau koj tus kheej hauv phau ntawv sau lossis nco ntsoov.

Koj tseem tuaj yeem ua nrog lwm yam khoom, xws li cov khoom ci.

Peb yuav ntau cov khoom hauv cov pob lossis thawv. Thaum koj muab cov khoom tso rau ntawm ib lub phaj, nyeem tus naj npawb ntawm cov grams ntawm lub hnab, thiab txiav txim siab kwv yees ntau npaum li cas koj tso rau ntawm koj lub phaj.

2. Koj yuav xav tau ib phau ntawv sau yooj yooj yim nrog cwj mem los yog sau ntawv hauv xov tooj. Yuav tsum cia lawv nyob nrog koj. Tam sim ntawd los yog thaum lub caij noj mov, sau cia nrog cov lej muaj pes tsawg grams los yog millilitres.

THEEM # 3 - Pib Pib Chaw Muag Zaub Noj Kom Yog

Rub zaub mov chaw muag mis template template zoo thiab sau rau phau ntawv teev cov haujlwm siv cov cai no:

1. Tom qab txhua pluas noj nruab hnub, sau cov zaub mov noj rau hauv koj lub xov tooj lossis hauv ib phau ntawv sau.

Sau:
Thaum twg? Cim koj lub sijhawm noj mov (tshais, su, hmo, thiab khoom noj txom ncauj).
Dab tsi? Cov npe ntawm cov tais diav thiab cov khoom.
Npaum licas Hauv grams thiab milliliters.

Tseem Ceeb! Sau cov lus qhia tag nrho txog cov khoom, nws yog qhov tseem ceeb heev thaum suav cov khoom noj tsis muaj calorie ntawm cov zaub mov noj (piv txwv li, qaub cream 20% rog - 100 g, kefir 3.2% rog - 200 g) lossis zaub mov tiav (piv txwv li, kua zaub kua zaub - 200 g, nrog nqaij npuas - 50 g thiab txiv ntseej mayonnaise 67% rog - 2 diav).
Kho txhua qhov “khoom noj txom ncauj me” (piv txwv li, seb koj haus kas fes, dej tshuaj yej, dej haus ntau npaum li cas, koj muaj pes tsawg khaub noom, qhaub cij, txiv hmab txiv ntoo koj tau noj).

Nyob rau yav tsaus ntuj nws yog qhov nyuaj rau nco txhua yam uas tau noj thaum nruab hnub, thiab yog tias qhov calories hauv cov zaub mov diverge diverge los ntawm qhov tseeb, ces koj yuav ua yuam kev txog koj cov zaub mov thiab kev noj haus.

Piv Txwv Ntawm Chaw Noj Mov

Noj tshais 6am.
1 khob dej
Cutlet 100 grams
Khib 50 grams
Qaub cream 30 grams
1 tablespoon jam
Txiv qaub tshuaj yej tsis muaj suab thaj 250 ml

Noj su 14:10
Ib khob ntawm kvass 250 ml
Ob tug qaib tis 150 grams
Ob pob kws 350 grams
Ob lub lauj kaub 300 grams
Txiv lws suav 100 grams

Khoom txom ncauj 16:20
Kua mis nyeem qaub 3.2% 300 ml
Bun 150 grams

Noj Hmo 19:30
Hau nqaij qaib mis 300 grams
Ob lub qhaub cij nrog butter thiab liab ntses
Mov ci 100 grams
Roj 15 grams
Liab ntses 60 grams
Txiv tsawb 100 grams

Ua ntej yuav pw 23:00
Kefir 3.2% 500 ml
Ua qab zib 30 grams

2. Khaws daim ntawv teev cov zaub mov zoo li no 7 hnub (txij hnub Monday txog hnub Sunday, lossis txij hnub Wednesday txog Tuesday, qhov no tsis tshua tseem ceeb). Nkag mus rau kev siv lub cev hauv nws, piv txwv li taug kev hauv lub tiaj ua si ntawm qhov nruab nrab nrawm ntawm 30 feeb, lossis kev tawm dag zog lub zog 1 teev + 20 feeb cardio.

3. Teem sijhawm sijhawm rau kev soj ntsuam cov calories. Sau rau tag nrho cov ntaub ntawv hauv daim ntawv qhia cov khoom noj khoom haus zoo tshaj 7 hnub.

4. Siv lub cav ntsuas khoom noj khoom haus, txheeb xyuas koj cov zaub mov hauv 7 hnub.

Kev ntsuas khoom lag luam
Daim ntawv qhia tshuaj ntsuam

Tsuas yog theej cov ntaub ntawv los ntawm koj lub rooj mus rau tus kws tshuaj xyuas hauv 1 hnub.

Hloov cov ntaub ntawv tau hauv KBJU tus ntsuas (cov calories, cov rog, rog, carbohydrates) rau hauv koj phau ntawv teev khoom noj khoom haus.

Tsav cov ntaub ntawv ntawm hnub thib ob nyob rau hauv tib txoj kev thiab thiaj li nyob rau hauv kev txiav txim tag nrho 7 hnub.

Txhawm rau kom paub ntau npaum li cas cov calories, cov protein, cov rog thiab carbohydrates koj xav tau, nyeem kab lus: "Yuav ua li cas pib poob ceeb thawj hauv tsev."

Yog li ntawd, koj yuav tau txais kev soj ntsuam tiav ntawm koj cov khoom noj hauv 7 hnub los ntawm cov calories, protein, cov rog thiab carbohydrates.

Dab tsi ua yuam kev yuav tsum raug zam thaum khaws phau ntawv ceev xwm txheej?

Kev ua yuam kev tus lej 1. Pib khaws daim ntawv qhia hnub poob, sau rau 1-2 hnub thiab muab pov tseg. Nco ntsoov, koj tsis tas yuav muaj ib phau ntawv teev cov zaub mov tas koj lub neej. Txhawm rau kom tau txais cov duab tiag ntawm koj cov khoom noj khoom haus, nws txaus txaus kom tau txais cov ntaub ntawv hauv 7-14 hnub.

Yuam kev ntau 2. Los hla cov ntaub ntawv teev ntawm ib pluas noj, koj chim siab thiab nres cov ntaub ntawv los ntawm lwm cov zaub mov thawm hnub.
Txawm hais tias koj tau xaj ib qho nkag, tsis muaj dab tsi tsis zoo tshwm sim.
Nco ntsoov qhov koj noj mov, sau tsawg kawg yog kwv yees li thiab txuas ntxiv khaws cia chaw sau cia.

Yuam Kev # 3. Ib qho ntawm qhov yuam kev loj. Cov zaub mov siav thiab cov nqaij nyoos muaj cov zaub mov sib txawv.
Thaum nkag mus rau hauv cov ntaub ntawv rau "Tus Kws Ntsuam Xyuas Khoom", xaiv cov sib xyaw ua ke ntawm cov khoom lag luam uas tau npaj tseg.
Piv txwv li oatmeal hauv mis, tsis oatmeal. Yog tias koj tau ntsuas yav dhau los ntsuas cov khoom ua ntej ua noj, tom qab ntawd ces xaiv cov oatmeal + mis nyuj haus.

Xaus

Tom qab 7-14 hnub ntawm kev saib xyuas zaub mov noj, koj yuav nkag siab koj muaj pes tsawg calories, protein, rog thiab carbohydrates koj haus. Koj puas ntau tshaj qhov koj noj calorie lossis lwm qhov tsis txaus noj yog qhov tsis muaj txiaj ntsig.

Tom qab txheeb xyuas tag nrho cov ntaub ntawv, koj tuaj yeem pib maj mam pauv koj txoj kev noj haus kom zoo dua. Yuav ua li cas ua li no, kuv qhia hauv cov lus.

Sau npe yuav mus rau tus sau tsab xov xwm ntawm Instagram:

Qhov tseem ceeb tshaj plaws tsis yog kom sai li sai tau hloov pauv koj cov phiaj xwm khoom noj khoom haus. Teeb koj tus kheej ib lub hom phiaj nyob hauv ib lub lis piam. Piv txwv li, yog tias koj pom tias koj tab tom noj ntau cov rog, teem lub hom phiaj txo koj kev noj kom tsawg ntawm 20%. Thiab lub lim tiam tom ntej no tau hloov feem pua ​​ntawm cov protein thiab carbohydrates.

Tuaj rau peb chav kawm "Ua kom hnyav nrog kev txaus siab" thiab koj, nyob rau hauv pab pawg ntawm cov neeg zoo li lub siab xav, nyob rau hauv kev saib xyuas ntawm cov kws tshaj lij, tau ua tiav koj lub hom phiaj ntawm cov nplai thiab lub cev zoo nkauj.

Chaw Muag Khoom Noj Khoom Noj Chaw Muag Khoom - pdf phau ntawv "Txoj hauv kev rau Lub cev Zoo"

Kuv muaj khoom plig me me rau koj - phau ntawv qhia khoom noj khoom haus nyob rau hauv daim ntawv ntawm phau ntawv "Txoj Kev mus rau Lub Duab Zoo Tshaj". Sau rau daim foos thiab khoom plig yuav tuaj rau koj tus email!

Thiab kuv hais ua zoo rau koj. Pom koj hauv Wellness First School!
Ekaterina Lavrova tau nrog koj

Ua tsaug rau cov lus piav qhia meej meej thiab cov lus qhia muaj txiaj ntsig.

Xov xwm uas pab tau heev

Tsaug rau tsab xov xwm pab tau.

Kuv zoo siab rau koj cov haujlwm, Kuv tau kawm ntau yam nthuav lus los ntawm cov ntawv.

Kab lus muaj txiaj ntsig. Tab sis! Kuv nkag mus hauv tsev xa ntawv, Kuv tsis tau lees tias qhov kev pab yog dab tsi rau. Phau ntawv yeej tsis los

cov khoom noj khoom haus zoo chaw muag mis nyuj

Vim li cas kev sib txuas tsis voos?
Tsis yog phau ntawv teev cov cav sau los yog tus kws tshuaj ntsuam qhib.

Lada, txhua yam tau qhib rau kuv

Ua tsaug rau hauv tsab xov xwm pab tau!

Ua tsaug ntau! Txhua yam yog qhov tseeb thiab meej .. tshuav me me lawm ... soj ntsuam txhua yam no!

Kuv paub tseeb tias tus neeg yuav khoom. Lub chaw muag mis nyuj ho tsis tuaj.

Qhov link yog tag nrho, lub chaw muag mis nyuj yeej tsis tuaj txog.
Cov ntxhais, uas kuv tuaj txog, nej puas tuaj yeem xa kuv hauv ntawv?
[email protected]
ua tsaug ua ntej

Nyob zoo, Veronica! Hauv peb cov txheej txheem nws tau tshwm tawm tias lub chaw muag mis nyuj tau tuaj rau koj ntawm xa ntawv 8.06. Yog tias koj tsis tau tuaj txog, sim tshem tawm ntawm cov ntawv xov xwm thiab rov ua npe dua (mus rau tib qho lossis lwm lub npov xa ntawv). Txhua txhua hnub, ntau tshaj 1000 tus neeg rub cov ntawv hnub qub. Tej zaum qee yam tsis ua haujlwm tau tshwm sim. Yog tias txhua tus neeg tsis tau txais yuav muaj ntau cov lus hais txog kev nkag mus cuag, tab sis tsuas yog 4 ntawm lawv xwb.

Cov ntxhais, puas tau muaj leej twg tau txais chaw muag khoom noj khoom haus? Thaj, zoo li ntau lwm tus nyob ntawm no, tsis muaj ib yam dab tsi los rau kuv!

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