Hais qhia kev noj haus rau 3 hnub, qhov tshwm sim ntawm qhov twg - rho 5 kg ntawm qhov teev, yog kev kuaj loj tshaj plaws ntawm lub hwjchim thiab kev ua haujlwm ntawm tus cwj pwm . Txawm li cas los xij, nrog lub zog txhawb siab rau qhov kev sim siab no, ntau tau, thiab qhov tshwm sim hauv daim iav yuav ua rau koj txiav txim siab ntxiv rau daim duab.
Cov cai ntawm kev poob phaus sai sai rau peb hnub
Kev noj haus rau peb hnub, tsav tsheb nyob rau hauv ib tug rho 5 kg yog ib txwm ib tug nyuaj hom, tsom rau maximizing lub metabolic kev thiab hlawv roj. Hauv qhov no, nws yog ib qho tsim nyog ua kom tau ib qho kev noj haus kom lub cev, thaum muaj lub txiaj ntsig ntawm lub zog, pib siv nws los ntawm nws tus kheej reserves.
Thawj thiab tseem ceeb tshaj txoj cai ntawm kev poob phaus - koj tuaj yeem tsis zaum zaum ntawm dej thiab tshaib plab! Qhov no, lub cev yuav pib khaws txhua calorie, tus neeg zes qis yuav qis thiab tsaug zog, thiab lub xub ntawm cov nplai yuav ua rau pom tib qhov hnyav. Thiab qhov phem tshaj plaws yog tias tom qab kev tshaib plab tawm, tag nrho cov tsiaj txhu noj yuav pib tau shelved, thiab qhov hnyav yuav pib loj hlob kev puas tsuaj.
Txhawm rau tsim cov khoom noj rau qhov poob phaus, koj tuaj yeem siv cov ntsiab lus ntawm ntau hom kev noj haus. Piv txwv, kev noj zaub mov tsawg tsawg hauv cov carbohydrates ua tau zoo rau lub cev los rhuav tshem ntawm ob txheej rog thiab dej ntau, tab sis tsuas yog cov neeg uas muaj kab mob hauv siab thiab kab mob hauv lub cev thiaj pom tau nws.
Nrog kev noj haus tsawg-carb pub rau:
- cov khoom muaj protein ntau cov ntsiab lus - ntses, nqaij qaib, qe, nqaij nruab deg;
- zaub nrog tsawg qab zib thiab starch - cabbage, cucumbers, zucchini, zaub.
Nyob rau hauv kev txiav npluav txiv hmab txiv ntoo, txiv ntseej, khob cij, khoom qab zib, cawv thiab zaub mov muaj roj.
Lub cev yuag poob qis yuav ua tau yooj yim:
- "Txoj cai ntawm lub xibtes" - ib feem ntawm cov khoom muaj protein ntau yog sib npaug ntawm qhov palm (tsis muaj ntiv tes), zaub yuav tsum muab tso rau hauv ob lub txiv palm ua ke.
- "Txoj cai ntawm lub phaj" - ib phaj me me (saucer) rau 1 lub hlis peb muaj cov khoom muaj protein, rau seem 3 lub quarters - nrog zaub.
- Nrog kev pab ntawm teev - 70 g ntawm protein khoom, 150-200 g - zaub.
Pub yuav tsum yog 5 zaug ib hnub, txhua 3 teev. Kev qhuab ntuag nyob rau hauv rooj plaub no yog ib qho tseem ceeb heev, yog li yog tias koj tsis tuaj yeem noj mov tom tsev, koj yuav tsum tau muab ib feem nrog koj.
Saib xyuas cov zaub mov qis qis rau lub sijhawm ntev tshaj yog qhov tsis tau ua ntxiv, rau cov zaub mov ntawm thawj ib nrab ntawm hnub (thawj peb pluas noj), koj tuaj yeem ntxiv cov zaub mov carbohydrate - pasta, cereals, cereal bread. Feem ntau ntawm carbohydrate garnish - 2 dia, tab sis cov protein ntau thiab zaub nyob rau hauv rooj plaub no yuav tsum tau noj tsawg me ntsis. Lwm cov cai ntawm kev poob phaus kuj tseem zoo li qub.
Yuav ua li cas rau lub cev tsis muaj zog nrog kev noj zaub mov rau 3 hnub?
Ib qho kev noj haus zoo rau ib lub cev poob ntawm 5 kg ntawm 3 hnub yuav ua tau me me - nws yog ib qho tsim nyog los pab lub cev kom sai sai rhuav tshem "pob" - tshaj qhov nyhav. Txhawm rau kom lub cev puas ntsoog lub rog txheej ntau dua, kev qoj ib ce yog tsim nyog. Cov leeg tso hlawv roj ntau ntau tshaj li 3 zaug ntau tshaj li cov nqaij rog, thiab, ntxiv rau, tom qab exercise, cov leeg mus ntxiv zog rau ntau lub sijhawm. Qhov xaus ntawm cov saum toj no yog ib qho - poob phaus yuav tsum tsis tu ncua ce. Zoo rau kev ua kom taug kev, taug kev, ua luam dej, caij tsheb kauj vab, kev hnyav ntawm simulators, ntau yam gymnastics thiab ncab ce.
Acceleration ntawm metabolic kev, thiab, qhov thiaj li,
- dej - ib hnub nws yuav tsum haus dej haus tsawg kawg ob liters, tsis muaj dej nyob hauv tib neeg yog ib qho tseem ceeb ua rau kev tsis haum ntawm cov metabolism;
- txias dej qab zib - yog tias koj tsis haus dej kub, thiab dej khov tshuaj yej, qhov no yuav ua rau lub cev siv cov calories ntawm nws cov cua sov;
- seasonings thiab spices - cov tshuaj no ua rau lub zog ntawm cov khoom xyaw tshwj xeeb vim tias muaj cov tshuaj tshwj xeeb, tab sis rau cov txiaj ntsim ruaj khov, siv cov txuj lom ntau zaus, tshwj xeeb tshaj yog cov kua txiv hmab txiv ntoo, kua txob, kua txob;
- kas fes thiab ntsuab tshuaj yej - cov dej no muaj caffeine thiab catechins, uas qhib cov txheej txheem metabolic los ntawm 20-25%.