txheem
Kawm los ntawm qhov yuam kev. Txawm li cas los xij, thaum nws los txog rau khoom noj khoom haus, nws yog qhov zoo dua rau tam sim ntawd coj mus rau hauv tus account qhov muaj peev xwm txaus ntshai thiab nrhiav txhua yam ntawm cov kev xav tsis zoo tshaj plaws ntawm txoj kev mus rau lub cev yuag. Cov neeg sau xov xwm ntawm Poj Niam Hnub, ua ke nrog Alla Shilina, tus kws qhia noj zaub mov ntawm Herbalife, tau sau cov npe ntawm cov neeg ua yuam kev feem ntau ua thaum noj zaub mov. Forewarned yog forearmed.
Thawj qhov yuam kev: txo qis hauv calorie kom tsawg
Thaum koj tshaib plab, koj tab tom depriving koj lub cev ntawm ntau cov as-ham. Txhua qhov kev txwv yuav tsum tau ua kom muaj peev xwm. Yog lawm, txhawm rau pib poob phaus, koj yuav tsum tsim kom muaj calorie tsawg tsawg, tab sis nws yog ib qho tseem ceeb uas cov zaub mov muaj qhov sib npaug, uas yog, nws muaj tag nrho cov ntsiab lus tsim nyog hauv qhov tseeb proportions: 30% protein, 30% rog. , 40% carbohydrates, vitamins thiab minerals.
Nrog rau kev noj zaub mov tsis txaus, tus nqi ntawm tsis tsuas yog rog, tab sis kuj cov leeg nqaij qis. Yog li ntawd, tom qab ib ntus, ntau tus nce ntau dua li qhov lawv poob thaum lub sijhawm noj zaub mov tsis raug.
"Qhov tsawg tshaj plaws ntawm tag nrho cov as-ham yog cov proteins. Txhua hnub, ib tug neeg yuav tsum tau txais 30% ntawm cov protein los ntawm cov zaub mov, thiab qhov no tsis yooj yim ua, - hais tias Alla Shilina. - Txhawm rau ua tiav qhov kev xav tau no, koj yuav tsum muab qhov nyiam rau legumes, khoom noj siv mis lossis nqaij ntshiv. Koj tuaj yeem nce qhov feem pua ntawm cov protein hauv cov zaub mov, piv txwv li, yog tias koj hloov ib pluas noj nrog cov protein tshwj xeeb shakes. “
Qhov yuam kev thib ob: zam rog
Ntau tus neeg xav tias los ntawm kev tshem tawm cov rog tag nrho los ntawm kev noj zaub mov, lawv yuav tshem tawm qhov hnyav dua sai dua. Yog lawm, rog yog cov khoom noj uas muaj calorie ntau ntau (9 grams roj muaj 4 calories, thaum ib gram ntawm cov protein lossis carbohydrates tsuas muaj XNUMX calories xwb).
Txawm li cas los xij, nws tsis tuaj yeem tso tseg tag nrho rau ntau qhov laj thawj: thawj zaug, rog tau maj mam zom thiab ua rau lub siab ntev ntawm satiety, thiab thib ob, nws koom nrog kev tsim ntawm qee cov tshuaj hormones kev sib deev, yog li nws nyuaj rau xav txog kev ua haujlwm zoo. lub cev xeeb tub tsis muaj qhov tseem ceeb no. Lipids kuj ua haujlwm tiv thaiv thiab kub-insulating hauv lub cev. Yog li ntawd, cov rog yog ib feem tseem ceeb ntawm kev noj zaub mov zoo.
Txhawm rau kom haum, noj ntses nplua nuj nyob rau hauv noj qab haus huv omega-3 acids es tsis txhob hnyav nqaij, thiab hloov cov txiv roj roj los yog flaxseed roj rau mayonnaise nyias hnav khaub ncaws. Qhov no yuav muab koj lub cev nrog cov roj unsaturated noj qab nyob zoo.
Qhov yuam kev thib peb: tsis noj tom qab rau rau
Ntau tus muaj lub tswv yim zoo hauv lawv lub siab tias noj hmo yav tsaus ntuj yog qhov phem. Yog li ntawd, adherents ntawm txoj kev no siv zog noj kom ntau li ntau tau ua ntej lub sij hawm txwv, feem ntau txawm ntau tshaj lawv cov calorie ntau ntau txhua hnub.
Tau kawg, nws tsis tsim nyog noj txaus rau hmo ntuj, nrog rau kev tshaib plab. Raws li cov lus pom zoo, koj yuav tsum noj 5-6 zaug hauv ib hnub (peb pluas noj tseem ceeb thiab 2 ?? - 3 khoom noj txom ncauj), tab sis nyob rau hauv me me. Cov txheej txheem zoo li no yuav tso cai rau koj kom tsis txhob tshaib plab thiab ua kom koj cov metabolism.
Qhov yuam kev thib plaub: tsis noj tshais
Txhua tus tau paub ntev tias thawj pluas noj yog qhov tseem ceeb tshaj plaws, tab sis ntau tus tsis saib xyuas nws. Los ntawm kev hla pluas tshais, ib tug neeg feem ntau overeas thaum nruab hnub. Qhov no tau txuas nrog ob qho tib si nrog lub sijhawm puas siab ntsws (zoo li yog tias koj tsis tau noj tshais, koj tuaj yeem them taus ntxiv rau pluas su), thiab nrog rau kev xav tau ntawm lub cev rau lub zog (vim tsis muaj cov as-ham, qab los noj mov).
Tsis txhob hnov qab tias txoj kev noj tshais tsis tsuas yog tso cai rau koj tswj koj qhov hnyav, tab sis kuj tseem ua rau koj muaj kev noj qab haus huv rau tag nrho ib hnub.
Qhov yuam kev thib tsib: tsis muaj kev tawm dag zog lub cev
Ntau tus neeg xav tias ua raws li kev noj zaub mov kom txaus kom poob phaus. Qhov tseeb, kev sib koom ua ke yog qhov tseem ceeb hauv kev ua tiav qhov txiaj ntsig.
Kev tawm dag zog yog qhov tseem ceeb vim nws txhawb cov metabolism sai thiab pab tswj qhov hnyav thaum noj qab haus huv. Tsis tas li ntawd, kev tawm dag zog tswj cov leeg nqaij thiab tawv elasticity.
“Txoj hauv kev zoo tshaj plaws kom poob phaus yog hloov koj tus cwj pwm noj mov. Ib daim ntawv zoo tshaj plaws yog kev noj zaub mov kom zoo thiab kev ua si lub cev, thiab tsis muaj kev txwv rau tus kheej hauv cov zaub mov, "lus Alla Shilina, kws noj zaub mov ntawm Herbalife.