Noj cov zaub mov rau kom qhuav. Basic ntsiab cai thiab menus

Kom Qhuav - ib tug tseem ceeb kauj ruam nyob rau hauv kev bodybuilding. Tab sis, yog hais tias koj xav mus yuav ib tug heev nyem, tsis txaus nkag tau mus rau lub gym thiab ua complex ce. Tsim nyog noj cov zaub mov qhuav, thiab xwb ces nws yuav ua tau ib tug zoo tshwm sim.

Kom Qhuav - ib tug yuav tsum theem, uas yuav tsum tau ua raws li los ntawm kauj ruam teev ntawm nqaij loj. Pob lub hlis nkag mus rau hauv cov nqaij loj seb puas tsimnyog tau lub "hlau", thiab noj ib tug ntau. Ces nws yuav tsum nruj thiab txwv noj cov zaub mov ntau npaum li cas. Ziab "yuav pab kom cov" yog nqus cov nyem ntawm nqaij thiab "hlawv" ntxiv roj uas tau sau nyob rau thawj zaug rau theem. Tsuas yog nyob rau hauv cov ntaub ntawv no nws yog tau mus cuag pom thiab tangible tau.

Lub ntsiab ntsiab cai uas yog raws li kev noj haus rau kom qhuav, cov no yog cov kev cai uas yuav tsum ua raws li nrog tag nrho cov uas xav kom poob ceeb thawj thiab kom koj lub cev nyob rau hauv zoo kawg lawm.

Tus thawj ntsiab cai. Nws yog tsis yooj yim sua kom teem ib tug "khoom noj txom ncauj" carbohydrates. Nyob rau hauv cov ntaub ntawv no, ib tug ceev ceev khoom noj hamburger, fries, kis yuav tsum tau tsis nco qab lawm rau ib ntev lub sij hawm.

Lub hauv paus ntsiab. Tsis xav kom suav tau rau ceev tau, li ntawd, ib tug muaj zog txwv nyob rau hauv cov khoom noj yuav tsis ua rau zoo, thiab, tseem ceeb tshaj, pab rau kev kho mob thiab shape kev soj ntsuam. Yuav tsis tau pib kom qhuav thiab kev noj haus "noj" dhau nqaij loj. Poob ntawm 0.5 - 1 kg ib lub lim tiam - yog pub tus nqi. Greater mloog yuav tsum tau them rau koj noj dab tsi, es kom muaj nuj nqis.

Qhov thib peb hauv paus ntsiab lus. Nws yog tsim nyog los txo tus nqi ntawm cov roj noj. Ntawm cov khoom enriched nyob rau hauv qhov tseem ceeb fatty acids, uas yuav tsum tau siv yuav tsum tau hu ua salmon, trout, txiv roj roj thiab linseed roj.

Qhov thib plaub hauv paus ntsiab lus. Nws tsom rua lub pom zoo protein nyob rau hauv kev noj haus. Rau cov leeg loj nws xav tau los ciaj sia nrog tseem ceeb kev noj haus txwv tsis pub. Ces pib qhuav. Cov khoom noj yuav tsum muaj xws li muaj roj tsawg khoom noj siv mis thiab cov nqaij, qe, thiab nqaij qaib mis.

Lub tsib ntsiab cai. Cov zaub mov yuav tsum tau pab carbohydrates thiab zaub, vim hais tias lawv yog cov zoo tshaj plaws qhov chaw ntawm lub zog rau lub cev. Kiag li cais los ntawm cov khoom noj ice cream, qab zib pastries, cov dej qab zib, dej cawv haus, ncuav thiab ib tug ntau yam ntawm cov khoom qab zib.

Qhov thib rau hauv paus ntsiab lus. Yuav kom ua tau lub zoo meej tshwm sim muaj peev xwm yuav siv tau roj hlawv tshuaj thiab additives, uas muaj ib tug loj xaiv ntawm kev ua si saloons thiab hauv internet khw muag khoom noj.

Yog li ntawd rau cov qhuav noj cov zaub mov yuav tsum muaj xws li txaus ib txoj lw ntsiab, vitamins thiab calorie ntau ntau, vim hais tias nws yog tsis pom zoo kom tsis txhob active qoj ib ce.

Koj muaj peev xwm muab cov nram qab no approximate ntawv qhia zaub mov.

noj tshais:

Option 1: Oatmeal rau cov uas tsis muaj roj mis nyuj thiab ib tug txiv tsawb. Tshuaj yej.

Option 2. Buckwheat, ib tug nyuaj ntawm pob kws khob cij thiab liab ntses (tab sis tsis muaj butter), kas fes.

Option 3. hau qe nqaijrog thiab taub (pumpkin) pancakes. Tshuaj yej.

Option 4: Tsawg-roj yogurt thiab granola.

Option 5. omelet cov nqaijrog, nyuaj ntawm mov ci nrog bran thiab zib ntab tshuaj yej.

Embodiment 6. Semolina boiled nyob rau hauv cov mis nyuj nrog tas li ntawd ntawm mis qhuav txiv hmab txiv ntoo (apricots thiab txiv moj mab). Mov ci ntawm 5 cereals cheese. Kas fes.

Option 7. Hau zaub nrog tsawg-roj ntses thiab nyias zaub ntsuab.

noj su:

Option 1: Zaub kua zaub, buckwheat thiab tsuav nqaij qaib, nyias cov beets thiab carrots nrog linseed roj.

Option 2. Kua zaub nrog zaub cob pob los yog paj. Steamed zaub thiab boiled nqaij qaib mis.

Option 3: pob ntseg of salmon. Stewed qhwv thiab boiled nyuj (nqaij menyuam nyuj).

Option 4: kua zaub nrog nceb. Qaib patties steamed thiab stewed kua txob.

Option 5. Kua zaub "Pickle" nrog nqaij menyuam nyuj thiab buckwheat. Meatballs thiab steamed zaub. Zaub kua txiv.

Option 6. Kharcho nrog mov thiab nqaij menyuam nyuj. kua txob cov khoom ua si nrog zaub. Kefir.

Embodiment 7. kua zaub nrog nqaij qaib mis. Buckwheat nrog steamed dawb ntses. Kua txiv.

Noj hmo yuav tsum muaj xws li ntawm cov zaub xam lav nrog zaub tshiab, hau ntses thiab yogurt.

Noj cov zaub mov rau kom qhuav yuav siv tsawg kawg yog 2 liv ntawm cov dej ntshiab.