Nws tsis yog vim li cas qhov nyhav tshaj ntawd yog 20 kg, nws yog ib qho tseem ceeb kom nkag siab tias yuav ua li cas thiaj rov pib dua. Yog hais tias koj siv rau hauv qhov tseeb tias qhov "centimeters" tsis ua "rau lub cev dhau ib hmo, koj yuav tsum tau mloog rau kev tawm tsam ntev ntev thiab tsis xav tias yuav ua sai sai. On yuav ua li cas poob ceeb thawj los ntawm 20 kg, yuav tsum tau teem tawm nyob rau hauv no tsab xov xwm.
Yuav ua li cas los yeej poob phaus los ntawm 20 kg?
Nws zoo li tau hais txog qhov no twb muaj ntau thiab nws yog tseeb tias koj yuav tsum tau saib xyuas koj cov khoom noj thiab ua kom lub cev muaj zog, tab sis dab tsi tshwj xeeb tshaj yog coj, tsis meej txhua leej txhua tus. Ua ntej tshaj, txo cov calorie ntsiab lus ntawm koj kev noj haus. Yog hais tias koj coj mus rau hauv tus account tias cov txiv neej yuav tsum tau 3000-4000 Kcal rau lub neej zoo, thiab 2500-3000 Kcal rau cov poj niam, ces txo qhov no los ntawm tsuas yog 500 Kcal thiab nce lub zog poob, koj yuav pib txoj kev poob phaus. Koj tuaj yeem tsis mus rau kev sib xyaw zauv sib sib zog thiab tshem tawm ntawm kev noj haus lossis txwv cov khoom uas tsis zoo rau poob phaus - rog thiab siab-carbohydrate.
Qhov no txhais tau hais tias koj yuav tsum muab cov zaub mov, ci, khoom qab zib, fatty meat, rog, cov khoom ua tiav ib nrab, cov khoom noj ceev thiab lwm yam khoom hauv lub tshuab nqus cov tshuaj muaj tshuaj lom neeg. Salty thiab ntse ntawm lub rooj kuj tsis yog qhov chaw. Txawm li cas los, qhov kev faib ua feem ntawm cov protein nyob rau hauv kev noj haus yuav tsum tau nce. Txhua txhua hnub, ib los yog ob pluas noj yuav tsum muaj cov nqaij los yog ntses siav xyaw, hau los yog ci. Tsis tas li ntawd, nws yog qhov yuav tsum tau muaj nyob rau hauv kev noj zaub mov qaub-mis nyuj thiab khoom noj khoom haus, thiab cov cereals, nplua nuj nyob hauv txoj kab carbohydrates.
Hauv qhov no, carbohydrates raug pom zoo kom muab ntim rau hauv ib nrab hnub ntawm hnub, thiab nws zoo dua txawm pib nrog lawv ib hnub, piv txwv li, ua khoom noj rau pluas tshais porridge. Ntawm cov tswv yim tiag tiag yuav ua li cas poob qis los ntawm 20 kg, koj tuaj yeem xaiv qhov no - zoo siab rau cov zaub mov nrog cov khoom noj khoom haus nplua nuj nyob rau hauv fiber. Cov txiv no yog cov txiv hmab txiv ntoo thiab zaub uas yuav ua rau kom hnyuv muaj kab mob thiab tiv thaiv kev quav cawv quav. Nws yog lawv cov uas yuav tsum raug siv ua khoom txom ncauj es tsis txhob pob khoom noj thiab qhaub cij. Zaub yuav ua ke nrog nqaij, thiab txiv hmab txiv ntoo yog ob leeg nyob rau hauv huv huv daim ntawv, thiab noj lawv los ntawm jelly, thiab lawv yog cov tseem ceeb rau ci, tshwj xeeb tshaj yog apples thiab taub dag. Koj yuav tsum tsis txhob haus dej thaum koj nqhis dej, tab sis tas li. Yuav kom muab tso rau hauv thaum sawv ntxov nyob rau hauv ib lub rooj 2-3 liter muaj peev xwm thiab nyob rau hauv ib hnub twg kom haus dej haus los ntawm nws, sim mus kiag li nyob rau hauv thaum yav tsaus ntuj.
Noj haus, uas ua rau nws tau poob ceeb thawj los ntawm 20 kg
Kuv yuav tsum hais tam sim ntawd hais tias nws tsis yog hais txog kev noj cov zaub mov. Koj noj tau txhua yam, tab sis tib lub sij hawm xav, nws yuav mus rau qhov zoo ntawm lub cev, los yog tsis. Tshaib plab rau hauv txhua qhov teeb meem nws tsis yooj yim, tab sis kuj mus overeat heev, yog li ntawd rau ib lub rooj nws yog tsim nyog yuav tsum zaum 6-7 zaug ib hnub twg thiab siv cov zaub mov me me. Tau, nws yuav tsis yooj yim, dhau li ib qho kev pov tseg ntawm cov khoom hnyav tshaj yuav pib tsuas yog dhau 21 hnub xwb. Qhov no yuav yog lo lus teb rau lo lus nug rau cov neeg uas nug li cas koj tuaj yeem sai poob phaus los ntawm 20 kg. Ntawm chav kawm, noj ib cov pob nplooj ntoos tau poob ceeb thawj sai, tab sis ntawm no nws yog tham txog yuav ua li cas thiaj li tsis muaj kev raug mob rau kev noj qab haus huv thiab sib zog ua ke.
Nws yog tom qab 21 hnub txij thaum pib ntawm txoj kev ziab khaub ncaws uas tus kabmob yuav rov kho tag nrho