Nws yog qhov ua tau kom poob tsib phaus hauv lub sijhawm luv luv, tab sis qhov poob ntawm phaus yuav yog qhov tseem ceeb vim tias tshem cov dej tawm. Thiab tsuas yog cov neeg rog heev yuav muaj peev xwm hais qhov zoo rau qhov hnyav li ntawm peb hnub, cov neeg sawv cev ntawm ib lub cev nruab nrab yuav xav siv sijhawm me ntsis ntxiv.
Nws yog qhov tsim nyog
- - ib co khoom noj khoom haus (protein);
- - dej;
- - kev ntaus kis las.
Cov Lus Qhia
Kauj ruam 1
Txhawm rau kom poob phaus ntawm ntau phaus hauv lub sijhawm luv luv, koj yuav tsum xub hloov koj cov khoom noj. Nws tsis txaus ntseeg tsuas yog muab cov khoom qab zib thiab lwm cov khoom noj khoom haus yooj yim; nws yog qhov yuav tsum hloov mus rau cov khoom noj muaj protein. Koj yuav tsum noj cov zaub mov protein txhua peb teev, thiab ib pluag mov yuav tsum tsis pub tshaj qhov ntim ntawm lub khob.
Raws li kev noj zaub mov nws tus kheej, koj tuaj yeem noj cov zaub mov uas tsis muaj roj thiab cov kua mis nyeem qaub, nqaij ntshiv thiab ntses, qe dawb, txhua cov zaub ntsuab, txiv lws suav, zaub qhwv, txhuv, zucchini, eggplants, qee yam, thiab lwm yam Los ntawm cov dej qab zib - dub thiab ntsuab tshuaj yej, dej.
Piv txwv li, rau pluas tshais koj tuaj yeem noj ib lub khob ntawm tsev cheese nrog berries, rau pluas su - ci ntses nrog zaub, rau ib qho khoom noj txom ncauj thaum tav su - yogurt (tsis qab zib), rau noj hmo - tsawg kefir.
Kauj ruam 2
Tsis txhob hnov qab txog kev haus dej haus cawv. Yog tias koj noj khoom noj muaj protein ntau, tom qab ntawd koj yuav tsum haus dej 30 ml dej rau ib phaus ntawm ib hnub twg. Ntawd yog, yog tias ib tug neeg nws hnyav 70 phaus, tom qab ntawd nws yuav tsum haus me ntsis ntau dua ob liv dej nyob rau ib hnub.
Kauj ruam 3
Qhov tseeb, kev ua kis las yog qhov tseem ceeb. Nws tsis yog yuav tsum tau mus ua si qoj, nws yog qhov tsim nyog yuav tau ua haujlwm hauv tsev. Tam sim no hauv Is Taws Nem koj tuaj yeem pom ntau cov yeeb yaj kiab sib txawv nrog kev tawm dag zog aerobics, ntawm cov uas nws yuav tsis nyuaj nrhiav qhov tsim nyog 30-40-feeb ib ce rau koj tus kheej. Txhua yam uas xav tau yog txhua tag kis sawv ntxov thiab yav tsaus ntuj rau peb hnub los qhib qhov kev ua si uas koj nyiam thiab xyaum nws, nruj me ntsis ua txhua qhov kev tawm dag zog yam tsis muaj kev paub txog koj tus kheej. Thiab yuav ua kom cov chav kawm tau zoo dua, koj yuav tsum yuav khoom siv uas muaj kev ua kis las yooj yim.
Kauj ruam 4
Suab txaus pw tsaug zog yog lub hauv paus uas pab koj poob phaus. Nyob rau yav tsaus ntuj, thaum saib cov phiaj xwm lossis cov yeeb yaj kiab, ntau tus neeg nyiam ua noj rau qee yam kev lom zem. Txhawm rau kom tsis txhob "tawg" los ntawm koj qhov kev noj zaub mov, nws zoo dua rau kev tso sijhawm yav tsaus ntuj ze rau TV ze rau kev pw tsaug zog. Sim mus pw tsawg kawg rau peb hnub no thaum 21-22 teev thiab koj yuav pom tias qhov zoo li cas no yuav cuam tshuam rau cov kev poob phaus thiab kev noj qab haus huv nyob rau hauv dav dav.
