Nws tsis pub leejtwg paub tias calorie suav yog txoj kev zoo tshaj kom poob phaus. Qhov tseeb yog qhov calorie ntau npaum li cas lub zog uas nkag mus rau hauv lub cev nrog zaub mov noj. Yog tias koj siv zog tsawg tshaj li qhov nws ua, qhov ntau tshaj tawm hauv lub cev hauv daim ntawv ntawm cov roj qaum hlwb, yog li koj tau nce tshaj qhov hnyav. Txhawm rau tig txoj kev taug hauv kev rov qab no, uas yog, kom poob phaus, nws tsuas yog siv ntau dua calorie ntau tshaj li tau txais. Tsuas muaj ob txoj hauv kev ua tau li no: yog tias tsiv dua, nce noj, lossis noj tsawg dua, txo cov sij hawm tuaj txog calories. Qhov zoo tshaj plaws yog los ua ke ob qho no, thiab kev tswj hwm los ntawm lub chaw muag mis nyuj ntawm qhov poob.
Yuav ua li cas kom muaj chaw muag mis nyuj rau poob phaus?
Tej zaum koj xav tias ib daim duab kos uas sau tseg rau hauv cov ntaub ntawv sib txawv uas tau muab kaw cia, nrog rau kev suav nrog ntev thiab mob heev nrog lub laij lej thiab kev siv cov ntxhuav. Niaj hnub no, nyob rau hauv lub hnub nyoog ntawm high technology, txhua yam yog ntau yooj yim. Muaj ntau qhov chaw hauv Internet muab kev pab pub dawb rau hauv ib qho chaw muag ntaub ntawv ntawm kev zeem muag.
Feem ntau, xws li hauv chaw muag khoom koj yuav tsum nkag mus rau koj qhov siab, hnyav, xav hnyav, hom zaub mov, xav kom poob ntawm qhov hnyav, thiab qhov system nws tus kheej yuav xam koj ntau npaum li cas koj yuav tsum tau noj cov calorie ntau ntau ib hnub kom zoo thiab kom tsis txhob poob phaus. Raws li txoj cai, qhov no xam ntawm 1000-1500.
Feem ntau, hauv qhov kev pab no, koj tuaj yeem suav tau thiab poob ntawm cov calorie ntau ntau thaum cov kev xyaum ua si. Nws yog qhov pom zoo kom tsim kom muaj calorie deficit maj mam: siv 300 calorie ntau ntau los ntawm kev noj haus thiab ntxiv rau hnub uas lub cev muaj zog uas siv 300 calorie ntau ntau. Qhov no yuav cia koj poob ceeb thawj ntawm qhov ua tau sai tshaj plaws.
Lub chaw muag mis nyuj rau kev poob phaus yuav tsum kom koj tsuas sau cov khoom thiab lawv qhov hnyav, thiab cov ntsiab lus caloric thiab cov khoom ntawm BZHU nws yuav suav nws tus kheej. Nws yooj yim heev thiab yooj yim.
Ntxiv rau, qhov chaw muag khoom muaj lub sijhawm los cim rau cov ntaub ntawv pib thiab nws cov kev ua tiav. Koj yuav pom meej meej tias lawv pib poob phaus nrog qee lub cev nyhav thiab ib lub cev ntau npaum li cas (lawv, raws li txoj cai, tuaj yeem kho tau), thiab txhua tus, txawm tias cov kauj ruam me tshaj plaws rau kev txo cov ntsuas no yuav pom. Ntawm chav kawm, qhov no nws yog ib qho tsim nyog kom muaj ib qho teev thiab ib xees xees hauv tsev thiab ua ntsuas li 1-2 zaus hauv ib lub lis piam. Luj nyob rau hauv cov kws txawj pom zoo thiab ua txhua hnub.
Muaj ntau tus ntxhais yuav ua rau lub chaw muag ntaub ntawv cia, uas ua rau lawv ua raws li cov ntawv sau tseg ntawm lub cev xaiv. Nws yog kev qhuab qhia tiag tiag thiab nws pab daws cov teeb meem.
Qauv ntawm lub chaw muag mis nyuj rau poob phaus
Ua ntej tshaj, qhov tseeb chaw muag khoom ntawm qhov poob yuav tsum qhia. Xav txog ib qho piv txwv ntawm cov ntaub ntawv uas yuav tsum tau muaj nyob hauv nws:
- Hnub Nyoog: 24 xyoo.
- Qhov siab: 170 cm.
- Qhov hnyav: 70 kg.
- Hom phiaj: 60 kg.
- Cov ntsiab lus ntawm kev kawm tau: 2 lub hlis.
- Noj haus: balanced (b / w = 30/30/40), tsawg-calorie.
- Qhov tsim nyog caloric txais kom tswj lub qhov ceeb thawj: 2000 kcal.
- Cov ntsiab lus ntawm cov khoom noj rau qhov poob phaus sai (700 gram ntawm ib lub lim tiam) yuav tsum tsawg dua 750 kcal. Li no, caloric ntsiab lus ntawm kev noj haus yog txo, piv txwv li, los ntawm 500 units, thiab peb ntxiv ib qho yooj yim ce hlawv 250 ntau calories txhua txhua hnub.
- Tag Nrho: txhua hnub koj tuaj yeem tau noj txog li 1500 calorie ntau tshaj ib hnub + jog thaum sawv ntxov .
- Txhua txhua hnub, muaj kev tiv thaiv thiab kaw, cov qhab nia raug tsim txog cov kev hloov hauv qhov hnyav thiab kev tuaj kawm ntawm kev cob qhia.
Niaj hnub no, tsim kom muaj lub chaw muag mis nyuj ntawm lub cev tsis yog tias tsuas yog kom poob ceeb thawj, tab sis kuj yuav tsum paub txog kev noj qab haus huv, tswj txhua yam khoom noj khoom haus thiab ua kom muaj hwj chim thiab qhuab qhia.
Qhov tseeb tiag, tsis muaj ib yam dabtsi yuav ua kom qhov chaw khaws qaub ntawm qhov poob qis. Lub ntsiab lus tseemceeb yog ua raws li npaj hom kawm, thiab qhov seem yuav maj mam los!