Ntawm chav kawm, nrog lo lus "poob ceeb thawj" tam sim ntawd muaj cov koom haum ua teb nrog mono-diets, kev tshaib kev nqhis thiab kev ntxhov siab txog. Tom qab tag nrho, poob phaus txhais tau tias tsis noj mov. Peb tsis xav kom koj tu siab thiab chim siab rau koj, tab sis koj yuav tsum nco ntsoov tias nrog txoj kev poob ntawm qhov ceeb thawj, koj poob dej. Yuav luag txhua cov khoom noj yog raws li qhov cais tawm ntawm ntsev. Yog li, tag nrho cov kua tawm ntawm lub cev, tsuas yog cov subcutaneous rog nyob, thiab cellulite ua tsuas yog hnov.
Tom qab noj zaub mov zoo ib yam, kom sai li sai tau thaum koj noj ib yam dab tsi nrog cov dej qab ntsev, dej yuav rov qab mus rau qhov chaw, xws li qhov hnyav. Peb muab koj cov khoom noj rau qhov poob, uas yog - tau tshem rog, tsis yog dej. Cov nyhuv ntawm qhov hnyav no yuav ntev npaum li cas, tab sis txoj kev no yog qhov teeb meem ntau dua li kev siv cov diuretic tshuaj yej, laxative, thiab lwm yam.
Yuav ua li cas kom tshem tau rog?
Hauv kev txiav txim rau peb lub cev yuav pib zom cov khoom rog rog subcutaneous, nws yog qhov tsim nyog yuav tau tshem cov reserves ntawm glycogen, uas yog, qabzib. Tom qab noj mov, ib feem ntawm cov ntshav qab zib nyob hauv cov ntshav, feem ntau nws raug xa mus rau lub siab kom hloov mus rau glycogen, thiab so yog tso rau ntawm "rainy day" nyob rau hauv daim ntawv ntawm subcutaneous rog. Los ntawm no nws ua raws li qhov kev noj haus kom haum rau qhov hnyav yuav tsum tsim kom muaj cov xwm txheej nyob rau hauv uas lub reserves ntawm glycogen yuav sab lim, thiab ces nws yuav ncav cuag roj.
Ua ntej, peb nthuav qhia rau koj cov kev txhawj xeeb txog kev noj kev haus kom poob, thiab tom qab ntawd ces tham txog cov nuances.
Ntawv qhia zaub mov
Cov naj npawb ntawm cov khoom noj yog 6, yog li, noj khoom noj khoom haus me me, hauv peb lub cev yuav tsis tsim ib qho kev tshaj ntawm cov piam thaj, uas dhau mus ua rog. Peb haus kom ntau npaum li lub siab tau muab tso rau hauv daim ntawv ntawm glycogen.
Tshais - Zaub xam lav nrog nqaij qaib mis los yog xim av txhuaj ci nrog ntses ci, los yog oats nrog omelet. Rau txhua qhov ntawm cov kev xaiv koj muaj peev xwm ntxiv ib daim ntawm rye qhob cij.
Qhov thib ob tshais yog yogurt, tsev cheese los yog kefir nrog ntxiv 1 txiv hmab txiv ntoo (txiv tsawb, kua, pear) los yog txiv ntseej (almonds los yog cashews 20g).
Noj su - protein (nqaij, ntses lossis nqaij qaib) + carbohydrates (zaub garnish thiab cereals):
- Nqaij qaib brisket nrog zaub zaub xam lav, toast los ntawm rye qhob cij;
- ci ntses nrog buckwheat thiab stewed zaub;
- nqaij qaib (tsis muaj daim tawv nqaij) nrog cov xim nplej thiab zaub liab;
- Low-fat ham nrog omelet thiab vinaigrette.
Khoom txom ncauj - tshuaj yej los sis khob mis uas muaj roj tsawg (koj ntxiv tau zib ntab) nrog lub ncuav qab zib oatmeal los yog cov kua txiv hmab txiv ntoo, cov kua mis.
Noj hmo - khoom noj khoom haus nrog txiv hmab txiv ntoo los yog txiv ntseej los yog stewed zaub, los yog baked qos yaj ywm, los yog grilled nqaij los yog ntses.
Cov pluas noj kawg yog tshwj xeeb tshaj tawm cov khoom noj khoom haus uas muaj cov roj tsawg:
- ib feem me me ntawm tsev cheese;
- ib khob ntawm kefir;
- ntuj yoghurt.
Nuances
Ua ib qho kev noj haus rau qhov poob phaus - nws tseem yog ib nrab ntawm kev sib ntaus sib tua. Tom qab tag nrho, cov khoom noj saum toj noj yuav tsuas pab tsis tau qhov hnyav ntxiv, thiab cov txheej txheem ntawm roj hlawv zoo tshaj plaws thaum sawv ntxov.
Tom qab tsim dheev, tsis txhob khiav mus noj tshais. Txom txog ib teev. Thaum pw tsaug zog, cov khw muag khoom noj glycogen puas muaj teeb meem, thiab tam sim no koj tuaj yeem mus rau qhov pov thawj ntawm cov roj.
Hauv thawj teev tom qab awakening, ua lub teeb cardio loading, caij lub tsheb tuam nyob ruaj ruaj
Koj cov khoom noj rau txhua hnub yuav tsum muaj tag nrho cov tsim nyog rau lub neej, proteins, nqaijrog thiab carbohydrates, caloric intake yuav tsum xaiv ib tus zus raws li cov neeg kawm ntawv qib siab poob thiab nyob ntawm koj lub zog noj. Nrog poob phaus, koj tuaj yeem txo cov ntsiab lus caloric uas koj tau siv rau 20-30%.
Los ntawm yav tsaus ntuj, cov metabolism ua rau kom qis, uas yog vim li cas peb noj mov tag los yog protein ntau. Nws yuav raug siv thaum pw tsaug zog kom rov qab thiab loj hlob hlwb, thiab carbohydrates thiab nqaij - peb yuav tsis xav tau. Lub siab muaj cov khw muag khoom noj txaus glycogen.