txheem
Yuav ua li cas thiaj poob phaus hauv ib xyoos. Kev tshuaj xyuas video
Txhua qhov kev poob phaus yuav tsum suav nrog kev noj zaub mov zoo, ua haujlwm lub cev thiab ntau cov txheej txheem ntxiv. Txhua qhov kev ntsuas no yog txhawm rau ua kom ntseeg tau tias kev siv lub zog ntawm cov calories ntau tshaj qhov tau txais, raws li qhov poob phaus tshwm sim.
Slimming program rau ib xyoos
Yuav ua li cas thiaj ua qhov kev poob phaus rau ib xyoos
Txhua qhov kev noj zaub mov kom yuag poob qis hauv lub sijhawm luv luv tuaj yeem muab cov txiaj ntsig sai. Txawm li cas los xij, tom qab lawv, qhov hnyav rov los thiab tseem tuaj yeem nce ntxiv. Yog li ntawd, koj yuav tsum nkag siab thiab lees paub qhov tseeb tias txhawm rau kom tau txais daim duab zoo nkauj thiab zoo nkauj, koj yuav tsum hloov koj txoj kev ua neej, tsis yog rau lub sijhawm luv, tab sis mus ib txhis. Qhov tseem ceeb tshaj plaws ntawm qhov kev poob phaus mus sij hawm ntev yuav tsum yog tus cwj pwm kev xav.
Raws li cov lus pom zoo los ntawm World Health Organization, tsis muaj kev ntxub ntxaug rau kev noj qab haus huv, koj yuav tsum poob phaus ib hlis: poj niam tsis ntau tshaj 2 kg, txiv neej tsis ntau tshaj 4 kg ntawm qhov hnyav tshaj
Txhawm kom poob phaus yam tsis ua mob rau koj kev noj qab haus huv, koj yuav tsum hloov pauv koj tus cwj pwm maj mam, thoob plaws xyoo.
Qhov kev poob phaus mus sij hawm ntev yuav tsum suav nrog:
- teeb tsa kev noj zaub mov zoo
- nce lub cev ua si
- tsis lees paub cov cwj pwm tsis zoo
- ua cov txheej txheem uas txhim kho qhov mob ntawm daim tawv nqaij
Peb sau cov zaub mov zoo rau poob phaus
Ua ntej tshaj plaws, txiav txim siab qhov hnyav koj xav yuav. Paub tus lej no, koj tuaj yeem xam lub zog xav tau ntawm lub cev. Txhawm rau ua qhov no, koj yuav tsum muab tus lej ntawm qhov hnyav xav tau los ntawm 30. Tus lej ua tiav yog qhov yuav tsum tau muaj calorie txhua hnub. Tom ntej no, koj yuav tsum xam tus nqi txhua hnub ntawm cov protein, carbohydrates thiab cov rog.
Kev noj cov protein txhua hnub yuav tsum yog 0,8-1,3 g rau 1 kg ntawm lub cev qhov hnyav, ib nrab ntawm lawv yog cov protein ntawm tsiaj keeb kwm.
Cov nyiaj txhua hnub rau cov rog yuav tsum tsis pub ntau tshaj qhov suav los ntawm 1 g rau 1 kg ntawm lub cev hnyav, 30% ntawm cov tsiaj rog
Txhawm rau txiav txim siab noj cov carbohydrates txhua hnub, koj yuav tsum paub tias cov zaub mov uas muaj lawv ntau ntau tau muab faib ua peb pawg:
- siab glycemic Performance index (GI) (txiv hmab txiv ntoo, raisins, txiv hmab txiv ntoo qhuav, txiv kab ntxwv, txiv tsawb, txiv tsawb, zib ntab, beets, carrots, qos yaj ywm, mov dawb, muesli, pob kws flakes, qhuav qhob noom xim kasfes)
- nruab nrab GI (txiv kab ntxwv, txiv puv luj, taum ntsuab, semolina, oatmeal, millet, mov xim av, buckwheat, nplej zom, ncuav qab zib oatmeal)
- qis glycemic index (txiv apples, txiv kab ntxwv qaub, txiv ntoo qab zib, txiv duaj, apricots, plums, taum, taum, zaub qhwv, taum, taum pauv)
Kev poob phaus yuav tsum suav nrog hauv cov ntawv qhia niaj hnub kom muaj ntau cov zaub mov nrog qhov qis thiab nruab nrab glycemic Performance index kom cov carbohydrates uas lawv muaj tsis pub ntau tshaj 2 g ib 1 kg ntawm lub cev qhov hnyav. Thaum koj suav nrog cov zaub mov uas muaj GI siab hauv kev noj zaub mov noj, koj yuav tsum tsis pub ntau tshaj li ntawm 1 gram ntawm carbohydrates ib 1 kg ntawm lub cev qhov hnyav.
Koj yuav tsum tau noj hauv qhov me me 4-5 zaug hauv ib hnub, nrog so ntawm 2-3 teev
Kev noj zaub mov zoo rau txhua hnub tau suav ua ke siv cov rooj tshwj xeeb ntawm cov tshuaj lom neeg muaj pes tsawg leeg thiab lawv cov ntsiab lus calories. Koj tuaj yeem siv qhov program tshwj xeeb laij lej.
Kev tawm dag zog lub cev thiab kev kho kom zoo nkauj tshwj xeeb
Yuav kom poob phaus, nco ntsoov suav nrog kev tawm dag zog hauv koj li niaj hnub ua. Kev ua si ntau ntxiv yuav ua rau poob phaus thiab tswj cov tawv nqaij elasticity. Koj tuaj yeem pib nrog hiking. Ib teev ntawm kev taug kev ntawm qhov nruab nrab nrawm yuav pab koj tshem 300 calories, ua luam dej - los ntawm 200 txog 400 kcal ib teev, dej aerobics - los ntawm 400 txog 800 calories.
Txhawm rau tiv thaiv cov tawv nqaij los ntawm sagging thaum poob phaus, cov txheej txheem tshwj xeeb raug pom zoo:
- ntaub yas
- massage
- da dej
- qhov ncauj qhov ntswg
Lub cev yuav tsum tau siv tsawg kawg txhua hnub. Nws raug nquahu kom da dej nrog roj lossis ntsev hauv hiav txwv ib zaug ib lub lim tiam, ua zaws tus kheej, ua cov txheej txheem qhwv lossis siv daim npog ntsej muag txhawm rau ua kom tawv nqaij ywj pheej.
Nyeem ntxiv txog kas fes kom poob phaus.