txheem
- Cov txheej txheem kev noj zaub mov kom poob phaus
- 1. Ib txwm pib koj hnub nrog noj tshais zoo
- 2. Koj cov zaub mov yuav tsum muaj zaub mov txaus
- 3. Tsis nco qab txoj cai "tsis txhob noj tom qab 6"
- 4. Noj cov khoom qab zib tsuas yog thaum sawv ntxov
- 5. Tsis noj hmo, tsis ua kom tag hnub
- 6. Txhua hnub haus 2 liv dej
- 7. Tshem tawm ntawm kev noj zaub mov ntawm "kho tsis muaj calories"
- 8. Noj cov protein kom txaus
- 9. Tsis txhob pib tshaib plab thiab hnub yoo mov
- 10. Ua ntej khoom qab zib, noj zaub ntsuab
Txawm tias muaj kev tawm dag zog ib txwm tsis muaj kev txwv hauv kev noj zaub mov kom hloov koj lub cev tsis tuaj yeem. Dab tsi yog cov ntsiab lus tseem ceeb ntawm kev noj zaub mov kom poob phaus yuav tsum paub?
PROPER NUTRITION: yuav ua li cas pib ib kauj ruam zuj zus
Cov txheej txheem kev noj zaub mov kom poob phaus
1. Ib txwm pib koj hnub nrog noj tshais zoo
Yog tias koj tsis siv los noj thaum sawv ntxov, ces koj yuav tsum tau qhia koj tus kheej. Pib maj mam thiab maj mam, koj yuav tsis tuaj yeem mus ua haujlwm lossis tsev kawm yam tsis muaj pluas tshais zoo. Cov kev xaiv zoo tshaj plaws rau Noj tshais yog complex carbohydrates. Lawv yuav muab lub zog tsim nyog rau koj rau tag nrho thawj ib nrab hnub. Piv txwv li, tej zaum nws yuav yog porridge nrog txiv hmab txiv ntoo thiab berries, los yog ntuj muesli tsis muaj suab thaj nrog txiv ntseej thiab zib mu.
2. Koj cov zaub mov yuav tsum muaj zaub mov txaus
Lwm lub hauv paus ntsiab lus ntawm kev noj zaub mov kom zoo rau kev poob phaus: tsis txhob txwv koj tus kheej hauv cov zaub mov thiab tsis txhob txo qis qis qis dua cov qauv siv caloric. Yog tias koj noj zaub mov tsis zoo, koj yuav tsis tsuas yog ua rau muaj kev noj zaub mov tsis zoo, tab sis kuj ua rau cov metabolism hauv qeeb. Nco ntsoov, tsis muaj kev sib raug zoo: "Kuv noj tsawg dua, thiaj li poob phaus sai dua". Txhua yam yuav tsum sib npaug. Qhia koj nyeem cov ntaub ntawv yuav ua li cas xam cov calories txhua hnub.
3. Tsis nco qab txoj cai "tsis txhob noj tom qab 6"
Tau kawg, yog tias koj mus pw thaum 8-9 teev tsaus ntuj, ces txoj cai tuaj yeem thiab yuav tsum ua raws. Txawm li cas los xij, feem ntau ntawm cov neeg sai sai 23.00 hauv txaj tsis mus, yog li cov zaub mov so thiab tsuas yog ua mob rau lub cev. Noj hmo protein (ntses, boiled nqaij qaib mis, boiled qe, tsev cheese) 2-3 teev ua ntej yuav mus pw thiab tsis txhob txhawj tias koj yuav nce yuag.
4. Noj cov khoom qab zib tsuas yog thaum sawv ntxov
Yog tias koj qee zaum ua rau cov khoom qab zib, qhob cij lossis chocolate, nws yog qhov zoo tshaj plaws ua thaum sawv ntxov ua ntej 12.00. Txiv hmab txiv ntoo, txawm tias nws pom tseeb tsis muaj teeb meem, kuj tseem tsim nyog haus dej thaum sawv ntxov txog 16.00. Contrary to the misconception of many, the yav tsaus ntuj lub Kua - nws tsis yog qhov zoo tshaj plaws txoj kev mus rau ib tug zoo nkauj daim duab. Qhia noj hmo rau cov protein.
5. Tsis noj hmo, tsis ua kom tag hnub
Lub hauv paus ntsiab lus tseem ceeb ntawm kev noj zaub mov kom zoo rau kev poob phaus yog qhov sib npaug. Yog tias koj hla tshais pluas tshais thiab cov khoom noj txom ncauj tsawg ntawm kev ua haujlwm, nws muaj peev xwm noj ob peb yam ntxiv rau noj hmo. Lub cev tsis dag: thaum yav tsaus ntuj, nws yuav sim kom tau txhua yam uas nws tsis tau muab rau thaum sawv ntxov thiab yav tav su. Yog li sim ua kom koj cov ntawv qhia zaub mov sib npaug txhua hnub. Tsis tas li ntawd, qhov ntau so hauv cov zaub mov qeeb qeeb koj cov metabolism.
6. Txhua hnub haus 2 liv dej
Txog cov txiaj ntsig ntawm dej hais ntau heev. Nws tau raug pov thawj tias txhua hnub yuav tsum tau haus 2-2,5 liv dej. Tsis tsuas yog qhov no yuav tso cai rau koj lub cev kom muaj dej sib npaug, tab sis kuj pab kom tsis txhob noj khoom txom ncauj. Kev noj cov dej txaus txhua hnub yog ib qho teeb meem ntawm tus cwj pwm. Thawj lub lim tiam koj yuav saib xyuas koj tus kheej thiab suav cov tsom iav, tab sis tom qab ntawd nws nqhis dej yuav tsis cia koj nco txog cov dej uas tau npaj tseg.
7. Tshem tawm ntawm kev noj zaub mov ntawm "kho tsis muaj calories"
Cov kua txiv hmab txiv ntoo, dej qab zib, mayonnaise, npaj cov kua ntses, npaj cov zaub mov, khoom noj ceev - nws yog cov khoom siv tsis muaj txiaj ntsig uas tsis muaj txiaj ntsig zoo. Cov "tsis muaj calories" no yuav tsis ua rau koj muaj kev nkag siab ntev ntawm satiety, lossis ib qho ntawm cov as-ham. Tab sis lub duav thiab lub duav yuav nyob tam sim ntawd. Cov khoom ntuj thiab ntuj ntau dua, yog li nws muaj txiaj ntsig zoo thiab noj qab haus huv.
8. Noj cov protein kom txaus
Protein yog lub hauv paus ntawm peb cov leeg. Tsis tas li ntawd, peb lub cev nyuaj heev los ua cov protein ua rog, yog li cov duab nws muaj kev nyab xeeb. Cov khoom noj muaj protein ntau muaj xws li nqaij, ntses, nqaij nruab deg, cheese, qe, peas, lentils. Rau pluas su ua ke complex carbohydrates nrog cov protein, tab sis rau noj hmo tsuas yog xaiv cov zaub mov protein xwb. Ib tug neeg noj qab nyob zoo txhua hnub yuav tsum tau noj 0.75 mus rau 1 gram ntawm cov protein ib 1 kg ntawm lub cev hnyav.
9. Tsis txhob pib tshaib plab thiab hnub yoo mov
Kev yoo mov thiab kev tshaib kev nqhis tsis muaj qhov ua tau zoo. Lawv yuav tsis pab koj poob phaus thiab poob rog. Thiab txawm tias koj txo koj qhov hnyav los ntawm ob peb phaus, ces nws tsuas yog ua pov thawj ntawm kev poob dej ntau hauv lub cev. Yog tias koj xav tias nws cia nws tus kheej mus rau lub gym lossis ua qee qhov kev tawm dag zog hauv tsev.
10. Ua ntej khoom qab zib, noj zaub ntsuab
Qee lub sij hawm nws nyuaj heev kom koj tus kheej ntawm daim ncuav mog qab zib lossis koj nyiam cupcake. Tab sis cov carbohydrates ceev yog ib kauj ruam ncaj qha rau qhov hnyav nce. Rau cov hniav qab zib, ua tiav kev cais ntawm cov khoom qab zib - txheej txheem nyuaj heev. Yog li ntawd, txhawm rau txo qhov mob ntawm cov carbohydrates ceev, 20 feeb ua ntej khoom noj qab zib, noj coarse fiber (piv txwv li, zaub ntsuab, soy sprouts lossis nplooj cabbage). Qhov no yuav tso cai rau koj los thaiv qhov nrawm nrawm ntawm carbohydrates thiab tsim cov rog subcutaneous. Xws li lub hauv paus ntsiab lus ntawm kev noj zaub mov kom zoo yuav pab koj txaus siab rau cov khoom qab zib (qhov tseem ceeb tshaj, tsis txhob overdo nws) thiab khaws daim ntawv zoo.
Nyeem peb cov lus qhia txog kev noj zaub mov zoo:
- PROPER NUTRITION: cov lus qhia ua tiav tiav rau txoj kev hloov mus rau PP
- Vim li cas peb thiaj li xav tau carbohydrates, cov khoom siv ua kom yooj yim thiab cov carbohydrates rau qhov kev poob phaus
- Protein rau poob phaus thiab mob leeg: txhua yam koj yuav tsum paub
- Suav cov calories: cov lus qhia tshaj plaws nyob rau hauv kev suav saib muaj calorie!
- Cov tshuaj ua si 10 yam saum toj kawg nkaus: dab tsi uas yuav tsum tau ua rau cov leeg mob
- Lub laij lej calories, protein, rog thiab carbohydrates hauv online