Kev siv txhua tus pib ua kis las uas xav mus rau qhov chaw qoj ib ce xav kom nce phaus. Feem ntau, nws yuav ntsib qee qhov kev nyuaj thiab teeb meem. Txhawm rau zam lawv, nws tsim nyog ua raws li kev ua kom yuag.
Nws yog qhov tsim nyog
- - cov khoom ntuj tsim;
- - cov khoom noj kis las;
- - phiaj xwm hnub;
- - cov khaub ncaws ncaws pob.
Cov Lus Qhia
Kauj ruam 1
Txiav txim siab txog lub sijhawm ua tiav ntawm qhov tshwm sim. Nws yog ib qho tseem ceeb kom nkag siab sai npaum li cas koj yuav tsum muab tso rau qhov hnyav. Kuj qhia rau koj tus kheej pes tsawg tus lej. Nco ntsoov tias kev nce mus sai heev yuav ua rau muaj kev noj qab haus huv uas tsis xav ua. Sim nce 3-4 kg ntawm cov leeg ib hlis. Qhov no yuav yog ib qho haujlwm zoo thiab ua tau.
Kauj ruam 2
Ua khoom noj rau txhua hnub. Lub axiom ntawm qhov hnyav nce yog cov khoom noj khoom haus ntau nrog cov khoom ntuj tsim. Noj ntau thiab ntau zaus. Tsim kom muaj sijhawm raws sijhawm teem sijhawm noj mov. Noj txhua txhua 3-3.5 teev los tsim cov nyhuv anabolic. Yog tsis muaj nws, nws tsis yooj yim sua kom nce ib phaus ntawm tus kheej qhov hnyav! Nco ntsoov qhov no thiab npaj zaub mov ua ntej.
Kauj ruam 3
Noj 40% protein txhua hnub. Lawv qhov ntau ntau yuav tsum muaj 3 grams tauj 1 kg ntawm tus kheej qhov hnyav. Nws yog qhov piv no uas yuav muab nce rau hauv qhov loj. Yog tias koj noj tsawg dua, ces cov leeg tsis yooj yim ua cov khoom tsim hauv tsev. Protein thiab carbohydrates yuav tsum yog 20% ntawm txhua yam zaub mov noj thaum nruab hnub.
Kauj ruam 4
Ntxiv cov khoom noj kis las ntawm cov zaub mov. Ntxiv nrog rau koj cov zaub mov tseem ceeb, ua ib txoj cai los haus mis protein 3 zaug ib hnub. Nws yuav pab koj ua kom koj cov protein thiab lwm yam micronutrient deficiency. Niaj hnub no, cov khoom lag luam tsuas yog tsis muaj tag nrho cov khoom tsim nyog los tswj lub cev, thiab tseem ntau dua yog li rau qhov hnyav nce. Nco ntsoov tias tsuas 90% ntawm cov protein zoo yuav ua kom cov leeg nce qib.
Kauj ruam 5
Qoj ib ce 3 zaug ib lub lim tiam. Cov kev tawm dag zog yuav tsum nquag thiab luv luv hauv lub sijhawm. Nov yog tus yuam sij rau kev ua tiav hauv kev hnyav nce. Qoj koj ob txhais ceg thiab nraub qaum hauv thawj ob peb lub hlis ntawm chav kawm. Nws nyob ntawm kev txhim kho ntawm cov txheej txheej loj ntawm cov leeg uas ua tiav hauv kev nce qib yuav nyob ntawm seb.
Kauj Ruam 6
So tom qab kev cob qhia. Txhawm rau kom koj cov leeg pib loj hlob sai, ncu koj tus kheej kom 8 teev pw thiab so tom qab txhua yam kev ntxhov siab. Nws yog ib qho tseem ceeb heev rau lub cev yuav tsum yog thaum so kom tsis txhob muaj kev nkim lub zog. Txhua yam no yuav ua rau kom ua tiav cov hom phiaj tau nrawm dua.
