Yog tias koj nkees ntawm kev saib xyuas cov khoom noj tsis tu ncua, los ntawm kev suav cov calories tsis kawg lossis kev noj zaub mov tsis zoo, koj yuav nyiam noj "Peb Fists". Tom qab tag nrho, koj tuaj yeem noj yuav luag txhua yam ntawm nws thiab tsis tau zoo dua.
Lub ntsiab ntawm kev noj haus yog tias txhua yam ntawm koj cov zaub mov yuav tsum muaj cov proteins, complex carbohydrates thiab txiv hmab txiv ntoo nyob rau hauv sib npaug zos qhov chaw. Txhua ntu yog qhov loj ntawm koj lub nrig. Koj yuav tsum haus tsawg kawg 2 litres dej txhua hnub thiab ntxiv kev ua haujlwm tsis tu ncua rau kev noj haus.
Tag nrho cov khoom noj muaj nyob rau hauv 3 theem:
- tshem tawm - complex carbohydrates yuav tsum tau hloov nrog zaub, thiab khoom noj txom ncauj xwb nrog cov khoom muaj protein;
- pab txhawb nqa-peb hloov zaub nrog complex carbohydrates thiab khoom noj txom ncauj tsis pub ntau tshaj ob peb zaug ib hnub twg nrog txiv hmab txiv ntoo los yog txiv hmab txiv ntoo ntxiv protein;
- chaw thau khoom - protein, complex carbohydrates thiab zaub peb zaug ib hnub twg, ntawm cov khoom noj txom ncauj - qab zib los yog ib khob caw.
Hloov cov theem ntawm koj qhov kev txiav txim siab sai li sai tau thaum koj pom tias qhov hnyav tau nres ntawm ib qho cim thiab qhov kev hu ua toj siab tau tshwm sim.
Qhov chaw ntawm cov proteins ntawm "Peb Fists" noj yog nqaij qaib mis, ntses, nqaij nruab deg, protein hmoov, tsev cheese, qe, zaub.
Qhov chaw ntawm complex carbohydrates ntawm "Peb Fists" noj zaub mov yog buckwheat, mov, millet, bran, oatmeal, pasta los ntawm durum nplej thiab qhob cij los ntawm coarse hmoov.
Tso cai txiv hmab txiv ntoo ntawm "Peb Fists" noj yog txiv apples, pears, plums, citrus txiv hmab txiv ntoo, cherries, kiwis, strawberries.
Thaum noj zaub mov, nws raug nquahu kom tso cov khoom qab zib, cawv thiab luam yeeb.
Kev noj haus "Peb Fists" tuaj yeem dhau los ua lub hauv paus ntawm koj cov khoom noj khoom haus tas mus li, vim nws muaj cov ntsiab lus tseem ceeb ntawm kev noj zaub mov kom raug. Nws tseem ua tau kom tsis txhob poob phaus thiab tsuas yog tswj qhov hnyav ntawm nws. Yog tias pom zoo rau ib hlis, cov khoom noj "Peb Fists" muab txog -10 kilograms.