Yog tias xav tau kev poob qis los ntawm 5 kg ntawm lub tsev, ces koj yuav tsum tau npaj rau kev hloov loj hauv lub neej, vim nws yuav tau kho rau qhov tshiab regime ntawm qhov hnyav. Nws yog ib qho tseem ceeb rau txoj kev daws qhov teeb meem ntawm txoj hauv kev, thiab tsuas yog tsom saib qhov tseeb tsoom fwv tso cai rau koj pom lub siab dawb txo nyob rau hauv cov teev.
Yuav noj li cas kom poob phaus los ntawm 5 kg?
Yog tsis hloov kev noj haus, koj yuav tsis muaj peev xwm ua tiav koj lub hom phiaj. Niaj hnub no, muaj ntau tus pluas noj ntau plam 5 kg ib hlis, tab sis lawv muaj qee cov teeb meem. Ua ntej, kom muaj kev txwv loj, tshwj xeeb tshaj yog yog hais tias kev noj haus suav hais tias kev siv tsawg tsawg ntawm cov khoom, tej zaum yuav tsis muaj ntau. Qhov thib ob, tom qab ib tug neeg rov qab los ntawm nws txoj kev noj haus, qhov hnyav feem ntau rov qab, thiab ntau dua. Yog vim li ntawd, cov kws qhia noj zaub mov yuav tsum tau tso tseg cov pluas noj thiab kom yuag tshaj 5 kg los muab qhov muaj txiaj ntsig zoo thiab noj zaub mov noj . Ib lub hlis yuav txaus tsim kho dua tshiab rau tsoomfwv tshiab thiab ces qhov kev noj mov ntawm txoj kev noj mov yuav tsum tau khaws cia rau lub neej.
Cov txheej txheem ntawm kev noj haus:
- Yog hais tias koj xav tau poob phaus los ntawm 5 kg, ces nws yog ib qho tseem ceeb uas yuav tsum tau muab cov zaub mov muaj teeb meem. Pawg no muaj xws li rog, qab ntsev, haus dej qab zib thiab qab zib. Txhob tsis kam nws yog qhov tsim nyog los ntawm ib pawg, khoom noj ceev thiab khoom ib nrab hnub tiav.
- Nws yog qhov tsim nyog kom ua tiav qhov tseeb ntawm BIO. Feem ntau ntawm kev noj haus yuav tsum muaj protein, thiab lawv yuav tsum muaj li ntawm 50%. Rog nyob rau hauv kev noj haus yuav tsum yog 30%, tab sis carbohydrates - 20%.
- Tsis tas li ntawd, peb yuav tsum tsom ntsoov rau carbohydrates, vim hais tias lawv yog cov yooj yim thiab yooj yim. Xav tau cov kev xaiv thawj zaug, vim txoj haujlwm carbohydrates pab kom muaj kev sib hawm rau qhov ntev ntev thiab muaj lub zog tsim nyog.
- Kev noj zaub mov kom haum yog ib qho pluas noj, uas yog, koj yuav tsum zaum ntawm rooj txhua txhua 3-4 teev, tab sis feem ntau yuav tsum tsawg txaus kom txaus rau koj tshaib plab. Ua tsaug rau qhov no, nws yuav ua tau kom txoj haujlwm ua haujlwm ntawm lub plab thiab metabolism, thiab tsis txhob xav tias kev tshaib plab thaum nruab hnub.
- Cov zaub mov yuav tsum yog raws li cov zaub thiab txiv hmab txiv ntoo tshiab, uas muaj cov khoom tseem ceeb tsis yog rau cov duab xwb, tab sis kuj rau kev noj qab haus huv.
- Nws yog ib qho tseem ceeb uas yuav tau npaj zaub mov kom lub siab tshaj plaws ntawm cov khoom siv tseem nyob hauv nws, thiab cov ntsiab lus hauv calorie tsis nce. Yog li ntawd nws yog qhov zoo uas yuav tsum tau xaiv los ua kom quenching, ua noj, ua kom huv thiab muab ci.
- Rau qhov poob phaus nws tseem ceeb heev rau haus dej kom ntau, yog li tus nqi txhua txhua hnub yog 2 liv dej. Txhua txhua hnub sawv ntxov yuav tsum pib nrog ib khob dej, thiab haus cov dej no rau ib nrab ib teev ua ntej noj mov.
- Sim ua kom tsis txhob siv ntsev, vim nws tsis zoo dej. Nws yog qhov zoo tshaj los ntxiv cov zaub ntsuab thiab cov txuj lom, tiam sis tsis sib xyaw, tab sis nyias muaj nyias, piv txwv, coriander los yog cinnamon.
Yuav ua li cas cob qhia kom poob 5 kg ib hlis?
Siv cov calorie ntau ntau, nws yog qhov tsim nyog los ua lub zog rau koj lub sijhawm. Nws yog qhov zoo tshaj plaws los xyaum txhua hnub, muab lub cev lub sij hawm rov los. Muaj ntau ntau cov lus qhia, yog li txhua leej txhua tus yuav yooj yim nrhiav kev xaiv uas tsim nyog rau lawv tus kheej. Txhawm rau tshem ntawm cov nyhav tshaj uas koj xaiv tau: khoom siv tawm dag zog, ntaus pob ncaws pob, muaj zog, ua luam dej , seev cev, thiab lwm yam. Txhua yam ntawm cov lus qhia no nws muaj qhov zoo, tab sis nws tseem ceeb heev uas cov chav kawm lom zem, ces yuav tsis muaj lub siab xav txiav. Kev kawm yuav tsum kav ntev li 40-60 feeb. Nws yog qhov zoo tshaj plaws los ua ke cardio thiab lub zog, uas yuav cia koj pib txoj kev poob phaus thiab ua haujlwm tawm ntawm lub cev.