Qhov kev poob phaus no twb tau tswj kom yeej ntau cov thwjtim lub siab: tsis tu ncua ob peb hnub zam ntawm qab zib muab slimming peb lub teb chaws. Cov cai dab tsi rau 14 hnub no?
Tus kws qhia TV nto moo Anita Lutsenko tau hais tias qhov kev tsis lees paub cov piam thaj ua rau lub cev zoo dua qub, txo qis kev cia siab thiab ob peb phaus ntxiv.
Marathon yog lub network nrov ntawm Instagram qhov twg tso duab ua ntej thiab tom qab 14 hnub. Cov cai yog yooj yim zoo nkauj:
- - Koj yuav tsum sawv txhua hnub thaum 6.30 sawv ntxov,
- - haus 2 khob dej sov ntawm lub plab khoob, ua tau txiv qaub,
- - ua tsis taus pa ce,
- - ua ib qho kev tawm dag zog muab rau koj nplooj ntawv Anita
- - noj nyob rau hauv ib hnub ntawm cov lus pom zoo ntawm marathon.
Koj tsis tuaj yeem noj:
- Dawb qab zib thiab qab zib, stevia, fructose, thiab lwm yam.
- Cov dej qab zib (cov dej qab zib, Cola, cov kua txiv hmab txiv ntoo, dej qab zib, kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo), thiab cov khoom qab zib.
- Mis.
- Tag nrho cov khoom qab zib ( ncuav qab zib, khoom qab zib, marshmallow, jelly, halva, chocolate, ice cream, qab zib cheese, qhob cij, jam).
- Dawb qhob cij, crackers, bagels, txiv laum huab xeeb, chips, paj kws, kev txuag.
- Mob khaub thuas.
Koj tuaj yeem muaj:
- Tag nrho cov zaub mov yuav tsum muab faib ua 3 pluas noj tseem ceeb ntxiv rau cov khoom noj txom ncauj.
- 2 zaug hauv ib hnub los ntawm cov npe no: qe, nqaij qaib, ntses, nqaij, siab, taum, taum, cheese, yogurt, kefir.
- 2 khoom los ntawm qhov no: porridge, lentils, mov (Basmati), qhob cij, pasta (txog 17 teev).
- 1 txiv hmab txiv ntoo ib hnub twg, tshwj tsis yog txiv tsawb thiab txiv hmab txiv ntoo.
- Txiv hmab txiv ntoo qhuav - 3 pieces ib hnub twg.
- 2 zaug hauv ib hnub thiab zaub.
- Qab zib (ib teaspoon ib hnub).
- Qauv ntawv qhia zaub mov:
Thawj qhov kev xaiv
- Noj tshais: 2 poached qe, whole wheat bread, 150 grams zaub.
- Khoom txom ncauj: 1 txiv hmab txiv ntoo, 20 grams ceev.
- Noj su: 100 grams boiled buckwheat 200 grams ci zaub nrog peppers, 40 g feta cheese, los yog feta cheese.
- Noj hmo: 100 grams braised nqaij nyuj, 250 grams Ratatouille.
Qhov thib ob xaiv
- Noj tshais: 3 tablespoons tub nkeeg oatmeal nrog 100 ml ntawm ntuj yogurt thiab 1 txiv hmab txiv ntoo.
- Khoom txom ncauj: 150 grams cheese, ib teaspoon ntawm zib mu, ib teaspoon ntawm flaxseed.
- Noj su: ci qos yaj ywm nrog zaub zaub xam lav 150 ml cream ntawm broccoli kua zaub.
- Noj hmo: 100 grams ci ntses dawb, 250 grams zaub stew nrog bulgur.