Lub cev me me thiab lub cev, tsis muaj qhov poob ntawm kev hnyav dhau los yog kev npau suav ntawm ib tug poj niam. Rau coob leej, nws tseem nyob tsis tau. Nws yog ib qho tseem ceeb kom paub tias ntawm txoj kev mus rau ib lub cev zoo meej, koj yuav tsum npaj kom txhij los tso cov neeg tub nkeeg thiab nyiam kev tawm dag zog.
Cov Lus Qhia
Kauj ruam 1
Tsis txhob txo cov calorie kom tsawg ntawm koj cov khoom noj txhua hnub.
Txhawm rau kom lub cev pib ua cov leeg nqaij corset, lub zog xav tau, uas tau hloov los ntawm zaub mov. Koj yuav tsum nkag siab tias ua ntej ntawm txhua yam, cov rog ntau dhau yuav raug hlawv, thiab tsuas yog tom qab ntawd cov leeg nqaij yuav tsim. Yog li no, lub sijhawm kawm nruj heev, koj yuav tsum haus kom tsawg kawg 1700 kcal ib hnub. Yog hais tias txoj haujlwm yog kom nce phaus, cov khoom siv ua kom muaj calorie yuav tsum tau nce los ntawm lwm 500.
Kauj ruam 2
Nce koj li ntawm cov khoom noj uas muaj protein.
Txhawm rau tsim lub cev duab, lub cev yuav tsum muaj protein. Noj cov khoom noj muaj protein ntau txhua hnub: noj mis, qe, nqaij nruab deg, ntses, cov nqaij ntshiv, txiv ntoo, khoom noj siv mis. Rau txhua txhua 0.5 kg ntawm qhov hnyav, yuav tsum muaj 1 g ntawm protein.
Kauj ruam 3
Xaiv cov khoom noj muaj txiaj ntsig zoo (carbohydrates) xwb.
Oatmeal, legumes, zaub tshiab, qhob cij nplej, buckwheat, nplej xim av - cov carbohydrates no yuav muab lub cev nrog cov vitamins thiab minerals kom txhawb kev noj qab haus huv cov leeg nqaij.
Kauj ruam 4
Noj tsis tu ncua.
Thaum qoj ib ce nrog lub zog, nws yog qhov tseem ceeb heev uas cov zaub mov nkag mus rau hauv lub cev tsis muaj kev cuam tshuam. Noj zaub mov me, 5 zaug hauv ib hnub, ntawm kev ncua sijhawm ntau teev. Qhov muaj siab nyiam yuav tsum muab cov khoom noj muaj protein thiab carbohydrate (zaub, cereals).
Kauj ruam 5
Pib ib qho kev kawm muaj zog nrog ncab.
Kev ncab ib ce pab txhawb qhov yooj thiab ywj ntawm cov leeg. Ua tsaug rau qhov no, koj yuav cawm koj tus kheej ntawm kev raug mob.
Kauj Ruam 6
Tsis txhob yaum koj daim npav ua haujlwm.
Teem ib hnub ob zaug rau kev dhia lossis dhia aerobics. Txhawm rau tsim cov leeg nqaij, koj yuav tsum tsom mus rau chav kawm khiav nrawm. Qhov no yog thaum muaj kev kub ceev thauj khoom hauv lub sijhawm luv.
Kauj Ruam 7
Txo cov naj npawb ntawm cov teeb.
Tsis pub ntau tshaj 15 pawg rau ib pawg leeg. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias nws tsis yog qhov ntau uas nce cov leeg nqaij, tab sis qhov zoo. Qoj hnyav dua lossis nrawm sai li sai tau. Ib qho kev tawm tsam yuav tsum tsis pub ntev tshaj ib feeb. Qhov kev xyaum ua haujlwm nws tus kheej yuav tsum siv sijhawm ntev txog 45 feeb ib hnub.
Kauj ruam 8
Haus protein ntau shakes ua ntej thiab tom qab hauv chav kawm.
Lub cev xav tau protein ntau ntxiv ua ntej thiab tom qab ua exercise.
Kauj Ruam 9
Rov zoo tom qab qoj ib ce.
Thaum lub cev hloov cov rog txheej nrog cov leeg txheej, qhov kev ntxhov siab ib txwm muaj tshwm sim. Txhawm rau pab kom koj lub cev rov zoo, nws yog ib qho tseem ceeb kom so kom txaus tom qab ua exercise. Hmo ntuj kev pw tsaug zog yuav tsum muaj tsawg kawg yog 8 teev. Yog tias lub sijhawm no ploj, siv sijhawm los so rau thaum nruab hnub. Qhov no yog qhov tseem ceeb heev, vim nws yog thaum pw tsaug zog uas lub cev ua rau cov tshuaj hormones xav tau rau kev loj hlob ntawm cov leeg. Yog tias koj tsis tau pw txaus, cov txheej txheem thim rov qab yuav pib, thiab hloov cov tshuaj hormones tseeb, cortisol, uas yog lub luag haujlwm rau kev txuam nrog cov rog rog, yuav tsim tawm.
