Nws puas yog kev noj haus rau qhov hnyav thiab txoj kev ua neej? Teb koj tus kheej frankly, dab tsi motive pushes koj rau cov zaub mov nyoos. Kev paub txog cov neeg txawj ntse hais tias phau ntawv hais txog Douglas Graham qhov 80-10-10 kev noj haus yog ib phau ntawm qhov tseem ceeb tshaj plaws thiab paub txog kev ua zaubmov txog nqaij nyoos, thaum nyeem nws, koj yuav tsis tau mus kawm lwm qhov chaw.
Yog li, ua ntej sib tham txog qhov tseeb ntawm koj xaiv, peb xav txog seb qhov kev noj haus yog li cas raws li Douglas Graham.
Douglas Graham
Dr. Douglas Graham yog tus neeg ncaws pob, tus cob qhia thiab tus kws kho mob tshwj xeeb hauv thaj chaw noj qab nyob zoo. Nws yog tus cob qhia ntawm Martina Navratilova, Demi Moore, Ronnie Grendissohn thiab ntau lwm cov neeg nto moo. Graham yog tus tsim ntawm ntau lub koom haum rau kev tiv thaiv ntawm cov xwm txheej, cov zaub qhwv noj zaub mov thiab cov khoom noj nyoos , niaj zaus ua kev kawm seminars, ua rau cov kab lus hauv Asmeskas phau ntawv. Raws li nws txoj kev noj mov, Douglas Graham tau noj zaub mov feem ntau rau 27 xyoo.
Noj zaub mov 80-10-10 - qhov no tsis yog lub hauv paus ntawm Douglas Graham xwb, nws luam tawm ob peb lwm yam zoo li cov phau ntawv.
- "Qhia rau cov zaub mov ntawm lub zog noj";
- "Tsis muaj grain";
- "Khoom noj khoom haus thiab lub zog tsim muaj zog."
Nqaij Khoom Noj
Hauv cov hauv paus ntsiab lus, Douglas tau tsim cov zaub mov ntawm cov khoom noj nyoos. Ua raws li txoj cai 10 80 10, koj tsis tas yuav yws txog kev siv tsis zoo thiab ua mob ntawm cov zaub mov nyoos, yuav tsis raug kev mob ntawm cov tshuaj lom, kiv taub hau, koj yuav tsis poob hauv cov nqaij pob txha, tab sis, ntawm qhov tsis sib xws, poob rog ntau dua.
Lub hauv paus ntsiab lus 80-10-10 txhais tau tias:
- tsawg kawg 80% ntawm cov khoom noj muaj cov carbohydrates;
- siab tshaj 10% ntawm kev noj haus - proteins;
- siab tshaj 10% ntawm kev noj haus yog cov rog.
Feem ntau cov neeg zaum rau cov khoom noj nyoos tsis yog hauv ntiaj teb tej ntsiab cai, tab sis kev rau tus kheej nce - kev poob siab. Tab sis dab tsi yog lub surprise ntawm cov neeg uas, muab lawv tus kheej mus txog nyom thiab zaub, tsis txhob poob ib tug gram! Nws yuav zoo li tias tsis muaj chaw noj nqaij no, tab sis Graham qhia rau peb qhov tseeb qhov tseeb - thaum tus neeg ua khoom noj nyoos, nws sim kom them nyiaj rau cov tsiaj txhu ua ke nrog lwm cov zaub mov muaj roj calorie. Txhua yam uas nws pom tom nws pov tseg yog qhob cij, ceev thiab noob. Raws li zaub nqaij, zoo li avocados, ceev, Graham pom zoo noj mov tsis pub tshaj peb zaug ib lub lim tiam.
Ntawv qhia zaub mov
Ua ntej, cov zaub mov nyoos noj tsuas yog cov zaub thiab txiv hmab txiv ntoo , noj mov uas, lawv tsis tua cov nroj tsuag xwb. Secondly, zaub thiab txiv hmab txiv ntoo, nrog rau ntau hom, yuav tsum tau noj nyias nyias.
Ntawm no yog ib qho piv txwv ntawm cov hwj huam khoom 80 10 10:
- noj tshais - 2 kg ntawm watermelon;
- su noj - ½ kg ntawm txiv tsawb thiab ½ kg ntawm mango;
- noj hmo - zaub lws suav kua zaub nrog kua txob thiab avocado nyias;
- dessert - ½ kg ntawm apricots.
Raws li koj tau pom, feem ntau yog siab dav thiab nws tsis tshua muaj peev xwm nyob twj ywm tshaib plab tom qab ob kilograms ntawm cov dib liab (tsawg, tsis muaj dab tsi yuav haum rau koj lub plab). Dr. Graham hais tias qhov no yog qhov tsim nyog rau ib qho calorie ntau.
Cov Khoom Noj Thiab Cov Khoom Noj Khoom Haus
Tib lub sijhawm, Douglas Graham tsis tau lees tias koj tau ua li cas yog tias koj tsis ua raws li txoj kev npaj qhia. Thiab nws muaj cov hoob kawm aerobics txhua hnub thiab peb lub zog kawm tauj ib lub lim tiam. Rau tag nrho cov no, Graham ntxiv ib tsaug zog, hnub ci thiab dej.
Raw Zaub Mov thiab Poob Phaus
Tus creator ntawm kev noj haus 80-10-10 tsis tiv thaiv qhov tseeb uas feem ntau cov neeg mloog nws
Dr. Graham paub tseeb tias ib tug neeg uas tau xav tias lub txiaj ntsim ntawm kev noj qab haus huv ntawm cov nqaij nyoos ntawm nws daim tawv nqaij yuav tsis xav rov qab los rau nws lub neej qub.
Peb yuav tsis tham hnub no txog kev piam sij ntawm cov khoom noj nyoos. Kev nyuab siab, uas ua rau ib tug radical hloov nyob rau hauv kev noj haus, tswm rau txhiab xyoo - yog cuab kev.