Muaj cov tib neeg uas qhov nws tus kheej tau muab nrog cov leeg txhaws. Thiab lawv tsuas yog xav tau kev cob qhia kom niaj hnub ua kom haum. Lwm tus uas tsis muaj hmoo yuav tau hnyav los ntawm kev noj zaub mov tshwj xeeb, kev tawm dag zog tas mus li thiab cov protein txhaws.
Cov Lus Qhia
Kauj ruam 1
Txhawm rau kom nce cov leeg nqaij nyob rau hauv ib lub sijhawm luv luv, ua raws li kev noj haus thiab tawm dag zog kom tsis txhob nyob hauv lub tshuab hnyav. Kev noj zaub mov ntawm cov kws kho mob lub cev tshiab muaj cov nqaijrog - nqaij ntshiv thiab nqaij nyuj, thiab fiber ntau - zaub muaj cov feem tsawg ntawm cov hmoov txhuv nplej siab - cucumbers, txiv lws suav, zucchini. Cov carbohydrates ntau - oatmeal, buckwheat, txiv tsawb - yog qhov lees ib teev ua ntej kev cob qhia. Lawv yuav saturate lub cev nrog lub zog thiab muab lub zog rau kev tawm dag zog.
Kauj ruam 2
Haus tsawg kawg yog ob liv dej nyob rau ib hnub. Xws li lub ntim ntawm cov kua hluav taws xob nrawm li cov teeb meem metabolic, thiab cov leeg nqaij tau nce nrawm dua. Tsis tas li ntawd, dej tshem tawm cov teeb meem lactic acid tawm ntawm lub cev, uas yog tsim thaum lub cev ua si nyuaj. Nws tsuas yog tsim nyog yuav tsum txwv cov kua hauv lub sijhawm kawm, yog li ntawd kom tsis txhob ua rau kev ntxhov siab ntawm lub siab. Lub sijhawm kawm ib teev, koj tuaj yeem haus dej me me tsis pub ntau tshaj ib nrab khob.
Kauj ruam 3
Koj yuav tsum tsis txhob pib siv zog tam sim ntawd. Teem ib zaug kaum tsib mus rau nees nkaum feeb rau cardio (ua kom ib ce muaj zog, Pilates, cos). Koj lub cev yuav sov, koj cov leeg yuav ua kom ntau dua, thiab kev hnyav yuav hla dhau tsis muaj kev raug mob. Yog tias koj tab tom mus xyuas lub chaw tawm dag zog thawj zaug, nco ntsoov nrog tus kws qhia tham. Nws yuav mloog koj qhov kev xav tau thiab qhia koj qhov kev tawm dag zog uas haum rau pawg twg pawg twg.
Kauj ruam 4
Haus ib qho protein co tom qab koj ua haujlwm. Nws muaj cov qe dawb, ua pa lossis ib qho tshuaj ntsuab los ntawm cov nroj tsuag muaj protein ntau xws li kua taum. Tsis tas li ntawd, nws yog enriched nrog pob zeb hauv av ua kom zoo nkauj thiab cov vitamins. Nws cov txiaj ntsig zoo yog tias nws saturates cov leeg nrog cov protein tsim nyog rau lawv txoj kev loj hlob. Thiab, haus cawv txiv hmab tom qab tawm dag zog, thaum cov txheej txheem anabolism pib - kev kho dua tshiab ntawm cov ntshav qabzib thiab cov protein nyob hauv cov leeg nqaij, koj muab qhov muaj zog heev, txhawb lawv kom sai dua.
