Moreno kev noj haus, 68 hnub, -22 kg

Poob ceeb thawj nce txog 22 kg hauv 68 hnub.

Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 1250 Kcal.

Cov txheej txheem poob phaus uas peb xav qhia koj txog yog tsim los ntawm American kws kho mob-kev noj haus Michael Rafael Moreno. Qhov kev noj haus no yog ua raws li kev txo qis hauv calorie cov ntsiab lus ntawm cov khoom noj, ua kom cov txheej txheem metabolic hauv lub cev thiab tswj lawv lub neej yav tom ntej ntawm kev kub ceev txaus.

Xav paub ntau kev noj haus

Cov txheej txheem poob thiab kev hnyav dua ntawm Dr. Moreno kev noj haus tau muab faib ua 4 ntu kav ntev li 17 hnub. Tab sis theem kawg plaub tuaj yeem txuas ntxiv rau ib lub sijhawm twg. Raws li txoj cai, cov txheej txheem no yog siv los ntawm cov neeg uas xav tau kom txo qhov hnyav hauv lub cev. Yog tias koj xav poob phaus me me, tom qab ntawd koj tuaj yeem tsuas zaum ntawm theem uas hu ua "ua kom".

Qhov ua tau zoo ntawm kev noj zaub mov Moreno yog vim qhov tseeb tias txhua hnub calorie cov ntsiab lus yuav luag tas li hloov pauv, lub cev tsis muaj sijhawm los hloov kho nws, thiab ua tsaug rau qhov no, qhov hnyav tau zoo thiab tsis tu ncua thoob plaws hauv kev noj haus.

Tam sim no cia peb saib ze dua ntawm txhua kauj ruam ntawm cov txheej txheem. Thawj kauj ruam – “Kev nrawm dua” - qhov nyuaj tshaj plaws thiab nyuaj tshaj plaws, tab sis fruitful heev. Feem ntau nws yuav siv li 6-8 kilograms ntawm qhov hnyav tshaj. Lub luag haujlwm tseem ceeb ntawm theem no yog txhawm rau qhib cov metabolism kom ntau li ntau tau. Cov ntsiab lus calorie txhua hnub yuav tsum tsis pub tshaj 1200 lub zog. Qee qhov kev txwv yog txwv rau cov khoom.

Koj tuaj yeem siv nws ntawm "kev nrawm":

- nqaij qaib fillet, lean ntses, lean nqaij nyug;

- tofu, tsev cheese, tsis muaj rog cheese;

- kefir tsis muaj roj lossis yogurt (txog 400 ml txhua hnub);

- nqaij qaib qe ntsiab (tsis muaj kev txwv);

- nqaij qaib qe yolks (ib hnub - tsis pub ntau tshaj 2 pcs., ib lub lim tiam - mus txog 4 pcs.);

- zaub ntawm hom tsis muaj hmoov txhuv nplej siab (qhov tseem ceeb yuav tsum yog cov zaub qhwv dawb, dib, txiv lws suav, broccoli);

- unsweetened txiv hmab txiv ntoo thiab berries (txog 300 g thiab thaum pib ntawm lub hnub);

- unrefined txiv ntseej thiab flaxseed roj (txog 2 tablespoons ib hnub twg thiab nws yog zoo dua tsis txhob sov lawv).

Pib koj lub hnub nrog ib khob dej nrog kua txiv qaub. Qab zib hauv txhua daim ntawv yog txwv. Yog tias nws nyuaj heev ua yam tsis muaj khoom qab zib, lossis koj xav tias tsis muaj zog, los ntawm qee lub sijhawm, tso cai rau koj tus kheej me ntsis zib ntab. Nco ntsoov haus dej kom huv. Los ntawm cov dej qab zib, nws raug nquahu kom muab qhov nyiam rau cov tshuaj yej ntsuab, tshuaj ntsuab infusions. Koj tuaj yeem haus kas fes ib yam nkaus. Tsis ntseeg, kev tawm dag zog lub cev tsis tu ncua, taug kev nrawm lossis dhia dhia yog txhawb. Thiab kev kawm lub cev no yuav tsum kav ntev li 17 feeb. 17 yog tus lej tseem ceeb hauv Moreno cov txheej txheem.

Thaum kawg ntawm thawj theem, mus rau qhov thib ob, uas yog hu ua “Ua kom”… Nov yog zaub mov “zigzags” muab: kev hloov rau “tshaib plab” hnub (1200 calories) nrog rau “puv” (1500 calories). Ntxiv mus, feem ntau ntawm lub zog yuav tsum tau noj nyob rau hauv thawj ib nrab ntawm ib hnub. Ntawm "kev ua kom" rau cov khoom noj tau hais tseg ua ntej, koj yuav tsum ntxiv cov cereals, mov ci, zaub txhuv. Nws yog qhov zoo tshaj rau haus cov khoom xyaw uas ua rau thaum pib ntawm lub hnub. Raws li cov neeg tsim tawm ntawm cov qauv txheej txheem, qhov no yog li cas cov zaub mov "zigzag" tshwm sim, vim tias cov txheej txheem hauv cov zaub mov hauv lub cev ua kom rov ua haujlwm, thiab qhov hnyav tseem poob qis.

Thaum lub sij hawm "ua kom" nws yog ib qho tseem ceeb heev tsis txhob txo cov theem ntawm lub cev kev ua si, tab sis, ntawm qhov tsis tooj, nce nws. Thaum lub sij hawm thib ob ntawm cov khoom noj Moreno, qhov hnyav poob feem ntau yog li tsib mus rau rau kilograms.

Qhov no yog ua raws li theem peb - “Kawm tau”… Ntawm nws, koj muaj caij nyoog hais lus zoo rau lwm peb lossis plaub phaus ntxiv. Tam sim no qhov kev faib ua feem ntawm cov khoom muaj protein ntau hauv cov khoom noj yuav tsum tau txo. Tsis txhob ntshai los ntawm kev qeeb ntawm txoj kab kav dej, theem no suav nrog cov txiaj ntsig ntawm yav dhau los.

Ntxiv nrog rau cov zaub mov tso cai rau "kev nrawm" thiab "ua kom", koj tuaj yeem siv cov khoom hauv qab no (cov nyiaj hauv ib hnub tau muab):

- whole grain qhob cij los yog durum nplej pasta (txog 200 g);

- txiv hmab txiv ntoo qab zib (txog 200 g thaum pib ntawm hnub);

- ib feem ntawm cov khoom qab zib uas koj nyiam (ib feem tuaj yeem txhais tau tias, piv txwv li, ib qho khoom qab zib me me lossis chocolate khoom qab zib);

- ib khob caw qhuav.

Lub txiaj ntsig ntawm theem peb yog tias los ntawm ib lub sijhawm (zoo dua tsis ntau tshaj li ob lossis peb zaug hauv 17 hnub) koj tuaj yeem pamper koj tus kheej nrog qee cov delicacies. Piv txwv li, nws tau raug tso cai los noj ob peb daig ntawm chocolate los yog qee yam nyiam tais. Thiab yog tias koj plam cawv, koj tuaj yeem muaj peev xwm haus ib khob dej caw qhuav. Xaiv qhov koj xav tau. Tab sis nws raug nquahu tias lub zog so yuav tsis tshaj 100 calories ntawm ib zaug.

Koj yuav tsum tsis txhob noj ntau tshaj ob (qhov siab tshaj peb) ntawm cov khoom noj muaj protein ntau hauv ib hnub, thiab qhov hnyav ntawm ib feem yuav tsum tsis pub tshaj 150 g. Cov lus pom zoo tshwj xeeb kuj tau hais txog kev ua kis las. Txhawm rau kom poob phaus, koj yuav tsum tau tawm dag zog tsawg kawg peb teev hauv ib lub lis piam, thiab yuav tsum tsis pub ntau tshaj ob hnub ua ke ntawm lub cev nyob twj ywm.

Plaub kawg theem ntawm kev noj haus Moreno - “Txij Nkawm”… Los txhawb txoj kev tshwm sim ntawm koj kev noj haus, suav nrog koj cov zaub mov noj nrog cov zaub mov pom zoo hauv Kauj Peb. Tab sis ib zaug lossis ob zaug ib lub lim tiam nws raug tso cai rau cov zaub mov "qua ntxi", cov ntsiab lus ntawm cov calories uas tsis ntau tshaj 400 units, thiab ib khob cawv qhuav. Yog tias koj tsis txaus siab rau cov txiaj ntsig ntawm kev noj zaub mov noj, koj tuaj yeem mus dhau ntawm "kev ua kom" thiab "kev ua tiav" dua.

Koj tuaj yeem ua raws li cov hauv paus ntsiab lus ntawm "kev tu" ntev npaum li koj nyiam (yog tias koj xis nyob, txawm tias tag nrho koj lub neej). Qhov tsawg kawg nkaus yog zaum ntawm qhov kev noj haus no rau 17 hnub. Qhov hnyav ntawm no muaj tus nqi ntawm 1-1,5 kg ib lub lis piam.

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov ua hauj lwm. Txwv tsis pub, txawm koj poob ntau npaum li cas los, cov phaus uas poob lawm tuaj yeem rov qab los rau koj dua. Thaum txog qib plaub, cov txiv hmab txiv ntoo tuaj yeem hloov mus rau cov kua txiv hmab txiv ntoo. Nws yog qhov zoo tshaj rau haus, ntawm chav kawm, freshly squeezed haus. Thiab es tsis txhob muaj zaub, koj tuaj yeem noj kua zaub tsis muaj roj ntau los ntawm lawv. Qhov ob peb kilo ntxiv tuaj yeem tso koj ntawm “kho” (qhia tias tseem tshuav qee yam). Nyob rau theem no, nws tseem raug txwv tsis pub noj qab zib hauv nws daim ntawv dawb huv. Nws tsis pom zoo kom txo qib ntawm kev ua kis las qis dua nws li ntawm qib peb.

Nws tsim nyog txwv kev siv ntsev thoob plaws hauv kev noj haus, tab sis tsis muaj teeb meem koj yuav tsum tso tseg tag nrho. Nws raug tso cai muab cov khoom me me ntawm cov txuj lom, txuj lom, ntxiv qej, me ntsis mustard. Cov txiv hmab txiv ntoo qab zib thiab kua txiv hmab txiv ntoo raws li lawv tuaj yeem tso cai thaum sawv ntxov. Nws raug nquahu kom noj fermented mis nyuj cov khoom txhua hnub. Feem ntau, cov lus pom zoo no yuav tsum tau ua raws li lub neej tom qab noj mov.

Moreno zaub mov noj

Piv txwv ntawm kev noj haus niaj hnub rau qib "nrawm"

Noj tshais: ib omelet ntawm ob qe; txiv kab ntxwv me me; tshuaj yej. Noj su: boiled nqaij qaib fillet thiab ib tug zaub xam lav ntawm tshiab tsis starchy zaub. Khoom txom ncauj: ib khob ntawm khoob yogurt; ib tug puv tes ntawm tshiab berries los yog ib tug ntsuab apples. Noj hmo: steamed nqaij qaib fillet nrog carrots thiab asparagus.

Piv txwv ntawm kev noj zaub mov txhua hnub rau theem "ua kom"

Noj tshais: ib feem ntawm oatmeal, siav nyob rau hauv dej, nrog slices ntawm tws peach; tshuaj yej. Noj su: 2 tbsp. l. boiled mov nplej; ib daim ntawm ci nqaij qaib fillet; dib thiab lws suav zaub xam lav. Khoom txom ncauj: sib tov ntawm berries, uas yuav seasoned nrog me ntsis ntuj yogurt. Noj hmo: salmon fillet ci nrog zaub.

Piv txwv ntawm kev noj zaub mov txhua hnub rau theem ua tiav

Noj tshais: ib tug boiled nqaij qaib qe; mov nplej tag nrho; txiv kab ntxwv thiab tshuaj yej. Noj su: ci los yog boiled nqaij qaib fillet nrog zaub zaub. Khoom txom ncauj: txiv apples los yog grapefruit; ib khob ntawm yogurt; mov nplej tag nrho; tshuaj yej. Noj hmo: steamed ntses fillet thiab tshiab dib.

Piv txwv ntawm kev noj zaub mov txhua hnub rau theem kev saib xyuas

Noj tshais: ib omelet ntawm ob los yog peb qe; txiv kab ntxwv; tshuaj yej. Noj su: kib nyob rau hauv ib lub lauj kaub qhuav los yog ci salmon; dib thiab cabbage zaub xam lav, tshuaj yej los yog kas fes. Khoom txom ncauj: ob peb qho tag nrho grain crisps; ib khob kua txiv hmab txiv ntoo los yog txiv hmab txiv ntoo. Noj hmo: ob peb ci qos yaj ywm thiab zaub zaub xam lav.

Contraindications rau noj Moreno

  • Cov kab mob ntawm lub plab zom mov thiab ob lub raum, tshwj xeeb tshaj yog cov xwm txheej, raug suav hais tias yog qhov tsis txaus ntseeg contraindications rau kev soj ntsuam cov khoom noj Moreno.
  • Yog tias koj tsis paub meej txog koj txoj kev noj qab haus huv, nws yog qhov zoo dua mus ntsib kws kho mob ua ntej. Txawm li cas los xij, kev sab laj ntawm tus kws tshaj lij uas tsim nyog yuav tsis ua mob rau leej twg.

Qhov zoo ntawm cov khoom noj Moreno

  1. Ntxiv nrog rau qhov poob phaus uas tuaj yeem pom tau nyob rau thawj lub lis piam, Moreno noj zaub mov ua kom nrawm nrawm ntawm cov metabolism thiab txhawb kev tsim cov kev noj qab haus huv.
  2. Lub acceleration ntawm metabolism thiab tshem tawm ntawm qhov hnyav tshaj qhov zoo teb rau cov kev mob ntawm lub cev.
  3. Ntau tus neeg uas tau sim cov txheej txheem ntawm lawv tus kheej nco ntsoov tias mob taub hau pib mob tsawg dua, insomnia rov qab thiab ntau yam mob ploj mus.
  4. Optimization ntawm txoj hnyuv plab kuj pom, vigor thiab kev ua si tshwm sim, lub zog ntawm lub cev nce.
  5. Qhov zoo ntawm Dr. Moreno txoj kev yog kev noj zaub mov txawv. Cov kev xaiv ntawm cov khoom, txawm nyob rau hauv thaum ntxov theem, yog heev loj, thiab yog li ntawd koj yuav tsis zoo li xav txiav tawm cov zaub mov thaum pib.
  6. Nws kuj yog qhov zoo tias cov kev cai noj zaub mov tsis hu rau kev tshaib plab txhua, cov ntawv qhia zaub mov yog qhov sib npaug.

Qhov tsis zoo ntawm Moreno noj zaub mov

  • Txog qhov tsis zoo ntawm Moreno noj zaub mov, qee cov kws paub txog zaub mov xa mus rau cov ntsiab lus calorie tsawg ntawm cov zaub mov thaum ntxov.
  • Tsis tas li ntawm "kev nrawm" lub cev yuav xav tias tsis muaj cov rog tsim nyog.
  • Ntau tus neeg tsis yog tsuas yog muab kev ua raws li qhov kev thov kev pab cuam vim qhov tseeb tias nws siv sijhawm ntev heev, yuav tsum muaj kev tswj xyuas mus ntev rau lawv cov ntawv qhia zaub mov thiab hloov kho ntau yam kev noj haus.

Rov qab ua dua cov zaub mov Moreno

Rov ua raws li Dr. Moreno cov zaub mov, yog tias tsim nyog, tuaj yeem siv rau 3-4 lub hlis tom qab ua tiav.

Sau ntawv cia Ncua