Txog ntau hom kev noj haus thiab cov hau kev uas muab pov tseg ntau tshaj li qhov tau hais lawm, tab sis mus nrhiav kev qhia txog kev ceev nrooj tsis yooj yim, tiam sis nws muaj ntau txoj hau kev uas yuav pab tau koj nce phaus.
Kuv tuaj yeem kho zoo li cas thaum hloov kuv cov khoom noj?
Tam sim no nws yog ib qho tseem ceeb kom paub tseeb tias yog tus neeg lub hom phiaj tsis yog kom loj hlob xwb, tab sis tsis muaj kev puas tsuaj rau kev mob nyhav, nws yog ib qho tsim nyog yuav tsum tso tseg qhov uas hu ua "Kuv noj txhua yam," vim nws tsis ua haujlwm. Thawj qhov yuav ua kom tau qhov hnyav yog hloov cov zaub mov xws li cov khoom noj muaj protein ntau li ntau tau, piv txwv li, nqaij qaib, qaib ntxhw, buckwheat, khoom noj siv mis. Protein uas tsim nyog rau cov nqaij pob txha, yog li nws yuav tsum 55-65% ntawm tag nrho cov khoom noj txhua hnub.
Tom ntej no, koj yuav tsum tau saib xyuas lub sijhawm noj mov thiab cov khoom noj txom ncauj ib hnub twg. Qhov zoo tshaj yog, tshais 20-30 feeb tom qab tus neeg tsim, ib teev thiab ib nrab tom qab nws yuav tsum ua khoom txom ncauj, ces tom qab 2-2.5 teev koj yuav tsum muaj su. Thaum noj su thiab noj hmo, koj yuav tsum tau ua ib pluas mov noj, noj hmo txom ncauj, thiab ua ntej yuav mus pw ib khob mis los yog kefir.
Tam sim no cia peb tham txog ib qho khoom ua piv txwv, ua raws li qhov uas koj tuaj yeem ua tau, sai npaum li cas kom rov zoo dua qub, thiab nce phaus. Piv txwv, txhua hnub noj haus yuav zoo li no:
- Pluas tshais - tsev cheese nrog zib ntab, txiv hmab txiv ntoo thiab qe, tshuaj yej lossis kasfes, ib qhaub cij ntawm cov qhob noom noj mov nrog cheese lossis nqaij npua ntuj, txiv tsawb.
- Khoom txom ncauj - ib khob mis nyuj thiab grain grain nrog zib mu, txiv hmab txiv ntoo.
- Noj su - ib feem ntawm cov kua zaub, zaub qhwv nplej, zaub zaub xam lav nrog hnav khaub ncaws los ntawm txiv roj roj , ib feem ntawm nqaij qaib mis steamed, tshuaj yej lossis kasfes nrog khoom noj qab zib, piv txwv li, ice cream.
- Khoom txom ncauj - ib lub khob cij los sis yoghurt, txiv hmab txiv ntoo.
- Noj hmo - buckwheat nrog qaib cov txwv thiab zaub zaub xam lav, los yog lub hau qos yaj ywm nrog steamed ntses.
- Ua ntej yuav mus pw, ib khob mis los yog kefir.
Cov khoom thiab cov tais diav uas cia ob leeg poj niam thiab ib tug txiv neej sai sai yog ntau heev, piv txwv, xws li khoom noj txom ncauj, koj tuaj yeem siv cov khoom siv mis nyuj, thiab garnish, lentils, taum los yog zaub zaub. Yog li, cov ntawv qhia zaub mov yuav txawv heev, thiab koj yuav tsis raug kev tsim txom los ntawm kev tawm tswv yim rau txoj kev npaj khoom noj khoom haus no.
Yuav sai npaum li cas kom tau zoo nrog cov neeg nyias, ua cov kev ua si?
Rau kev sib haum xeeb ntawm cov nqaij pob txha, koj tuaj yeem tsim nyog thiab yuav tsum tau mus koom kev cob qhia. Hauv tsev, ob leeg poj niam thiab ib tug txiv neej yuav rov qab los ntawm kev ua tau zoo. Cov tub ntxhais hluas raug txhawb kom mob siab, rub tawm ntawm txoj kev sib tw, xyaum ua kom muaj pob muaj zog thiab triceps nrog dumbbells, zaum-ups.
Cov ntxhais yuav sim siv ntau hom kev kawm los ntawm cov kws sau ntawv xws li Denise Austin, Gillian Michaels. Cov kev ua zoo li no tuaj yeem yooj yim nyob hauv tsev, tsuas yog xaiv cov chav kawm ua kom zoo nkauj ntawm cov silhouette, tsis hnyav, piv txwv li, Denise Austin muaj ib qho "Cov Kev Kawm Txuj Ci" zoo, qhov thib ob uas yuav ua rau tag nrho daws qhov teeb meem no.
Yog tias cov chav kawm tsis tsim nyog siv, koj tuaj yeem ua nws tus kheej xws li kev tshem lub cev los ntawm txoj hauj lwm, kev thawb, lub rooj zaum nrog dumbbells. Cov naj npawb ntawm kev ua si yuav tsum muaj tsawg kawg yog 2, tab sis tsis ntau dua 4, thiab pes tsawg tus rov qab ua nyob ntawm koj lub cev, koj tuaj yeem pib nrog 5 - 10, maj mam nce lawv tus naj npawb. Tsis txhob hnov qab ncab, ces cov nqaij ntshiv nrawm yuav nrhiav pom zoo nkauj zoo nkauj. Nws yog txaus kom cob qhia txhua 3-4 hnub rau 30-40 feeb, yog li ntawd txawm tias ib tug ntxhais hluas coob heev tau faib sij hawm rau cov chav kawm.