Yog tias koj xav poob phaus, tab sis tsis xav noj cov zaub mov, ces koj yuav tsum tau hloov koj cov khoom noj nrog cov khoom siv rau qhov hnyav. Tab sis lub cev ntawm txhua tus neeg yog tus neeg thiab rau ib tug neeg, piv txwv li, txiv apples txhawb yuag poob, tab sis rau ib tug neeg tsis. Yuav kom nkag siab tias cov khoom muaj nqis rau koj, koj yuav tsum paub qhov chaw koj tau txais qhov ntxiv phaus:
- Qhov laj thawj # 1 - koj haus ntau calorie ntau dua li koj xav tau rau koj lub cev. Rau ib tug poj niam, qhov tsim nyog txwv lies nyob rau hauv thaj tsam ntawm 1500 txog 2000 kcal, thiab rau cov txiv neej - 3000 kcal.
- Vim li cas tus naj npawb 2 - txoj kev ua neej zoo. Nco ntsoov - lub zog yog lub neej. Yog tias koj tsis muaj sijhawm mus rau lub gym, ua tom tsev, 30 feeb thiab koj lub cev yuav hais ua tsaug.
- Vim li cas tus naj npawb 3 - teeb meem kev noj qab haus huv. Hu rau koj tus kws kho mob thiab nqa tag nrho cov kev ntsuam xyuas uas tsim nyog kom to taub tias qhov teeb meem yog dab tsi.
Kwv yees li ntawm kev faib tawm
Qhov khoom tseem ceeb tshaj plaws rau cov yuag poob yuav muab faib ua 4 pawg:
- cov khoom uas yog ib qho thaiv kom haum cov rog thiab carbohydrates;
- cov khoom uas tsim kho cov thermogenesis nce ntxiv tuaj;
- cov khoom uas ua kom cov metabolism ntxiv ;
- cov khoom uas txo qhov kev tshaib plab.
Txhawm rau tau zoo heev, ntxiv ob peb cov khoom ntawm txhua pawg rau koj cov khoom noj txhua hnub.
Sau cov khoom tseem ceeb rau qhov poob phaus
- Txiv hmab txiv ntoo thiab zaub nyob rau hauv daim ntawv tshiab koj noj tau tej yam, tab sis qhov tseem ceeb tshaj rau poob ceeb thawj - cabbage, grapefruit thiab pineapple.
- Cov khoom noj khoom haus mis nyuj , tab sis tsuas yog cov roj tsawg xwb. Xws li cov khoom muaj protein, calcium, phosphorus thiab vitamin B.
- Mov ci los ntawm cov hmoov nplej thiab cov noob txhu . Rau lub cev ua haujlwm ntawm lub cev, koj yuav tsum noj tsawg kawg 100 grams ntawm qhob cij.
- Hiav txwv kale muaj tsawg heev ntau calorie, tab sis muaj ntau yam khoom siv, piv txwv li,
magnesium, potassium sodium thiab lwm tus. - Quav los sis txho liab . Nws muaj ntau micro-thiab macro hais, thiab cov vitamins. Vim no rog, uas yog nyob rau hauv tib neeg lub cev, melts ua ntej peb ob lub qhov muag.
- Oily ntses yog pab rau tib neeg kev noj qab haus huv thiab poob phaus. Noj cov khoom no zoo tshaj plaws rau ob peb lossis ib qho ci hniav.
- Nqaij qaib mis - nqaij, uas yog pub nyob rau hauv yuav luag txhua cov khoom noj. Ua kom cov nqaij noj ntau dua qub, ua noj rau ob peb zaug los yog hauv qhov cub.
Tag nrho cov khoom tseem ceeb rau poob phaus hnub no tuaj yeem pom muaj nyob hauv ib lub tsev lag luam, thiab lawv tsis kim, yog li nws lub sijhawm hloov koj cov khoom noj thiab pib poob ceeb thawj.