Noj cov zaub mov "20 kg nyob rau hauv 20 hnub." Noj cov zaub mov "20 kg nyob rau hauv 20 hnub": cov hauj lwm zoo xyuas

Yuav ua li cas yog tus naj npawb ntawm kilograms thiab li cas lub sij hawm ntawm lub sij hawm yuav pib dua los ntawm ib tug poj niam nrog curvaceous los yog npag txiv neej? Tus sau phau ntawv ntawm ob peb variants ntawm ib qho ntawm lub toughest mov systems cam hais tias muaj txaus siab thiab phaj , koj yuav tau tshem ntawm 20 kg rau 20 hnub. Qhov no noj cov zaub mov yog feem ntau tsim rau cov neeg uas muaj BMI. Nws yog tsis zoo li hais tias ib tug hluas nkauj nrog ib tug kaum feem pua tshaj qhov hnyav yuav muaj nyob rau hauv lub cev ntawm 20 kg ntawm roj. Tab sis tus poj niam, uas nws hnyav tau ntev dhau rau 100 kg, los yog ib tug txiv neej, txhob fatty khoom noj, npias thiab chips, yuav tau ua zoo. "20 kg nyob rau hauv 20 hnub" - ib tug noj haus rau ib tug muaj zog ntsuj plig. Pib qhov twg?

Yog nws txaus cias hloov cov khoom noj khoom haus?

Los ntawm nees nkaum kilograms nyhav dhau heev lawm, ib feem ntawm uas yog ncaj qha roj loj, thiab tus so - gelled kua Impregnating nws raws li ib tug li ntaub nqus dej, muaj peev xwm muab tshem tawm xwb los ntawm kev siv lub complex poob phaus. Noj cov zaub mov "20 kg" poob ceeb thawj sai sai thiab zoo pab yog hais tias nyob hnub hom xws li ib ce muaj zog thiab ua rau kom lub cev muaj zog ua si. Judging los ntawm cov kev txheeb xyuas, feem ntau dieters uas txo caloric kom tsawg, tab sis tsis quav ntsej li cov kev ua si nawv, tsis ntev renounced txawv txawv scarce zaub mov, xam rau lub fact tias nws pab tsis tau kom ua slim. Nws yog lub npe hu hais tias cov neeg uas muaj ntau hnyav yog feem ntau txuas mus ua hauj lwm nrog ib tug tsawg kawg nkaus ntawm lub zog, thaum lawv xav active ua si nraum zoov tub nkeeg so.

Yuav ua li cas los yeej cev ntseeg lawm xwb?

Yog hais tias monotonous ce tsis ua delight - seev cev. Txaus siab rau kev ua luam dej - sau npe nyob rau hauv lub pas dej ua ke. Tsis txhob nco lub sij hawm los mus taug ib ob peb nres mus coj ib tug taug kev nyob rau hauv lub tiaj ua si los yog chaw ua si, ua si nraum zoov. Lub zog yuav tsis tau tsuas yog kom ntxiv dag zog termolipoliza txheej txheem (hlawv roj), tab sis kuj leeb cov metabolism hauv. Yog li, nws yuav pab tau qhib zog ntawm cov excretory system, freeing lub cev los ntawm tshaj kua thiab toxins. Nyob rau hauv tas li ntawd, tsis tu ncua ce yuav pab los txhim kho kev noj qab nyob, boost lub cev tiv thaiv ntawm lub cev, kev txhim kho cov tsos ntawm cov nuj nqis ntawm kev kawm rau cov nqaij ntshiv thiab daim tawv nqaij zawm.

"20 kg nyob rau hauv 20 hnub" - kev noj haus yog tsis rau qhov tsaus muag ntawm lub plawv

Nyob rau hauv lub complex poob phaus, nyob rau hauv tas li ntawd mus tsis tu ncua ce, lub thib ob tseem ceeb tshaj plaws yog xav tau lub siab xav, tus cwj pwm li. Xa me nyuam rov ib tug loj hnyav nyob rau hauv lub sij hawm luv luv, koj yuav tau txais xwb tsis postroynevshee lub cev thiab ib tug wardrobe hloov. Txhim khu txug thiab willpower rau kev pab txhawb nqa, piv txwv li, ib qho chaw twg mus rau lub hiav txwv, hais txog tej uas koj ua npau suav. Tej zaum koj thov yuav lub coveted gizmos. Koj yuav tsum tau tsis tsuas ua kom tiav lawv cov kev vam meej poob phiaj los nqis tes nyob rau hauv ib tug noj mov, mus ntsib lub buffet thiab lwm yam txheej xwm, kev ntxias. Txwv tsis pub pov tseg nrog tsis yog 20 kg nyob rau hauv 20 hnub, noj cov zaub mov thiab lwm yam kev txwv yuav nyob rau hauv vain. Cov nruj mov system ntxias ceev koj qhov hnyav nce sai li sai tau raws li ib tug neeg tsis yuav tsum nco ntsoov rau hauv txoj cai - noj tsawg thiab txav ntau.

Cov kev xaiv thawj yog ib tug khoom noj uas cog lus tias yuav "rho tawm 15 kg rau 3 lub lis piam"

Cov poj niam tshwj xeeb tshaj yog nrov peb-lub lim tiam noj cov zaub mov. Paab los ntawm 15 kg rau 20 hnub - ib tug thaum kev, tab sis cov kws txawj yog skeptical ntawm xws li ib tug depleted ntawv qhia zaub mov, tsis txhob npog qhov yooj yim zog expenditure ntawm lub cev. Qhov no, nyob rau hauv lawv lub tswv yim, yuav ua rau lub neej puas thiab lub tom ntej "nuclear" koj qhov hnyav nce. Txwv tsis pub cov khoom noj nyob rau hauv cov zaub mov system sib haum daim ntawv teev cov tsis zoo, high-calorie qab zib, ncuav pastries, cov hmoov nplej dawb khoom (xws li cov mov thiab cov nplej zom), qhob noom xim kasfes thiab qab zib. Los ntawm cov dej qab zib taboo kov qab zib dej qab zib, npias thiab cawv txiv hmab. Txhua txhua hnub, tus sau phau ntawv yuav tsum tau mus coj ib tug multivitamin los yog tshwj xeeb mineral ceg. Ntawv qhia zaub mov ntawm no noj cov zaub mov yog tsim los rau ib tug ob-hnub lub sij hawm yuav tsum tau alternated. Cov khoom noj ntawm thawj ob hnub ntawm paug muaj xws li: ib tug khub ntawm rye ci, 200 ml ntawm kua txiv lws suav (dua li tshiab, tab sis tsis yog los ntawm lub pob ntawv), raws li zoo raws li cov mis nyuj los yog yogurt xaiv los ntawm, tab sis tsis ntau tshaj li 2 liv ib hnub twg. Ntawv qhia zaub mov, txhua lub ob hnub ntawm cov protein muaj:

• ib rye ci nrog 0.5 h. l. butter thiab tib tus nqi ntawm zib ntab ntxiv 150-200 ml ntawm kas fes nrog mis nyuj - rau noj tshais;
• ib tug ci (rye), 200 ml ntawm broth (nqaij los yog ntses), 100 g ntawm boiled ntses los sis nqaij - thaum noj sus;
• mis nyuj los sis tshuaj yej (200 mL) rau 0.5 h. l. zib ntab - nyob rau hauv nruab nrab-thaum sawv ntxov khoom txom ncauj;
• khub boiled los yog nyuaj-boiled qe, nqaij los yog ntses hau (100 g), 50 g ntawm cheese durum ntxiv 200 ml ntawm "zero" kefir - noj hmo.

Cov nram qab no yog pom zoo kom lo zaub noj cov zaub mov rau ob hnub. Rau noj tshais thiab noj su, koj muaj peev xwm noj txiv hmab txiv ntoo: ib ob peb ntawm apples los yog txiv kab ntxwv khub (yeem). Noj su yog tso cai rau siv xwb zaub kua zaub thiab nyias (tsis muaj qos yaj ywm). Noj hmo: tshiab nyias, carrots thiab beets, tshuaj yej, thiab 200 ml ntawm ib tug rye ci.

Niaj hnub nimno nutritionists raug rau cov tshaib plab noj cov zaub mov loj criticized. Lawv ceeb toom hais tias nws slows metabolism thiab ua rau ntshai nyob rau hauv peb lub cev. Thaum lub sij hawm no, tej uas zwm rau hauv calorie tso nyob rau hauv cov roj kom muaj zog mov rau lub neej yav tom ntej. Ntxiv mus, xws li cov kev txwv yuav ua rau tsis muaj zog thiab apathy, uas muaj ib tug tsis zoo feem nyob rau lub siab xav mus ua si ua si - feem ntau "roj burners" calorie ntau ntau.

Nyob rau hauv lub vastness ntawm lub ntiaj teb no dav web txog qhov no noj cov zaub mov xyuas pom ob zoo thiab tsis zoo. Puas muaj ceeb thawj poob, cov neeg uas muaj kev tswj kom postroynet xws draconian ntsuas, tab sis lawv tsis muaj lub sij hawm mus xav tias mob tshwm sim los rau lub cev. Tsis zoo xyuas muaj feem xyuam rau lub abandonment ntawm no noj cov zaub mov, los yog ntev tom qab nws noj qab haus huv.

Qhov thib ob xaiv - "noj cov zaub mov ntawm astronauts"

Nws yog tsis muaj tsis tshua muaj heev nyob rau hauv cov zaub mov txawv ceev thiab zoo poob phaus. Rau cov astronauts, lub system hwj chim yog sob, tsuas yog hais tias cog lus tias yuav "qhov chaw" tau. Noj cov zaub mov "20 kg nyob rau hauv 20 hnub" slimming xyuas Kuv tau tuaj sib sau sib txawv. Feem ntau cov ntxhais hais rau nws tshaib plab noj cov zaub mov, sagging tawv nqaij thiab nqaij sufficiently ntev ntev (ntau sib faib nws nyob rau hauv ib nrab - 10 kg rau 10 hnub, los sawv), raws li zoo raws li sai qhov hnyav nce tom qab kawm tiav. Lub sij hawm ntawv qhia zaub mov muaj xws li ib tug khoom noj:

• unsweetened yogurt los yog kas fes (150-200 mL), thiab 1 qe (kib los yog siav "qhuav") - rau pluas tshais;
• nqaij qaib hau (100 los yog 150 g), 500 ml ntawm broth thiab cov kas fes khob (kefir) - noj su;
• xaiv los ntawm: tej yam ntuj tso kua mis nyeem qaub, kefir (nrog ib tug tsawg kawg nkaus roj cov ntsiab lus) los yog kas fes tsis muaj mis nyuj los yog suab thaj - nyob rau hauv lub yav tav su;
• "Xoom" tsev cheese - 150-200 grams

Txawm tsawg ntawm cov vitamin thiab pob zeb hauv av tshuaj thiab haus kua (yam tsawg kawg 2 liv ntawm dej huv tsis muaj gas) tsis them tsis muaj peev xwm ntawm ib qho tseem ceeb tshuaj. Ntxiv mus, tus sau phau ntawv ntawm no txhav noj cov zaub mov txwv tsis pub lub ce!

Cov kev xaiv thib peb txhav noj cov zaub mov

Ntawv qhia zaub mov ntawm lub hwj chim system nutritionists pom zoo ntawm. Nws muaj xws li kev noj qab nyob cov khoom noj: ntsuab txiv hmab txiv ntoo thiab zaub (broccoli, apples, zaub qhwv, dib, zaub), liab txiv lws suav, legumes (taum thiab taum mog), high-quality cov nqaijrog (nqaij qaib, qe, hiav txwv ntses, mis nyuj thiab cheese), complex carbohydrate (buckwheat, nplej xim av thiab oats). Raws li rau cov dej qab zib, peb pom zoo kom cov ntsuab tshuaj yej. Tsis zoo xyuas nutritionists hu ua alternating txoj kev noj mov (noj hmo, noj su los yog txawm noj tshais), uas ua rau yus mus rau ib tug slowing ntawm metabolic dab, thiab kev siv ntawm fructose nyob rau hauv cov khoom noj. Nws yog li qabzib, nkoos qhov kev tso tawm ntawm insulin nyob rau hauv cov ntshav, uas nyob rau hauv lem cheeb roj burning txheej txheem. Fructose, kws txawj pom zoo kom hloov cov zib ntab thiab noj mov - kom tsis txhob nco.

Yuav ua li cas poob 20 kg nyob rau hauv 20 hnub?

Yog hais tias koj muab tso rau lub aim ntawm tau txais tshem ntawm tshaj 20 kilograms, nws yog tsim nyog los nco ntsoov tias nws yog tsim nyog rau nws mus hlawv tsawg kawg yog 100 txhiab kilocalories. Txo lub zog tus nqi ntawm cov khoom noj rau 1000 kcal ib hnub twg, koj yeej yuav tau txais poob ntau npaum li ntawd hnyav tsis muaj ntxov tshaj 3 lub hlis. Yuav ua li cas zoo yog cov khoom noj "20 kg"? Ntawv qhia zaub mov, cov kev cai, cov lus teb qhia sustainable poob thaum tswj kev noj qab nyob thiab kev soj ntsuam. Ceev tib txoj kev uas muaj hau kaw ua rau ib tug ua txhaum cai ntawm kom zoo metabolism, sagging nqaij thiab daim tawv nqaij, stretch marks thiab cov emergence of nyuaj suppressed qab los noj mov (bulimia).

Yuav ua li cas koj puas tau ua li cas?

Xaiv cov khoom noj uas pom zoo los ntawm nutritionists (basic daim ntawv teev muaj nyob rau hauv lub thib peb noj cov zaub mov version) rau koj cov zaub mov. Suav cov calorie ntau ntau thiab txo lawv txhua txhua hnub ntau npaum li cas ntawm tsib puas txhiab units. Yog li koj yuav tsum guaranteed kom tshem tau ntawm 1-1.5 kg ib lub lim tiam. Noj cov khoom uas txhua txhua 2-3 teev maj. Haus dej huv rau tsawg kawg 1.5-2 litres ib hnub twg. Nws yuav seasoned nrog txiv qaub los yog dib kua txiv, alternated nrog unsweetened ntsuab tshuaj yej.

Txhim kho lub efficiency ntawm xws li ib tug khoom noj yuav tsum tau aerobic ce: jogging rau lub elliptical tus kws qhia, cycling, ua luam dej, dhia hlua, nce toj stairs. Yog hais tias ib tug 5 los yog 6 lub sij hawm ib lub lim tiam rau 50-60 feeb intensive kev cob qhia yuav tsum ntxiv quav ntau 1-1.5 kg. Xyuas ntawm no noj cov zaub mov tham txog nws cov hauj lwm zoo, kev txhim kho cov kev kho mob thiab noj qab nyob zoo, zoo mob ntawm daim tawv nqaij, ceev nqaij, tsim poob phaus, raws li zoo raws li lub sij hawm ntev preservation ntawm lub tiav tau. Healthy poob yuav tsis lav 20 kg nyob rau hauv 20 hnub, vim hais tias cov khoom noj yuav tsum tau balanced thiab muaj tag nrho cov as-ham tsim nyog rau lub neej.

Thiab thaum kawg ...

Xav tias cov khoom noj yog "20 kg nyob rau hauv 20 hnub", cov zaub mov, cov pros thiab cons ntawm lub hwj chim no, nws yog tsim nyog los xav txog yuav ua li cas nyuaj nws yuav tawm nws. Ceev ceev poob yog ib tug muaj zog kev nyuaj siab rau hauv lub cev. Nws defensive cov tshuaj tiv thaiv yuav tsum tau bulimia (binge noj li qub) los yog txuam nrog cov xaiv yaam reserves ntawm rog nyob rau hauv rooj plaub no tus tswv yuav tau poob phaus dua. A lub xeev ntawm kev poob siab, ntshai - uas yog muaj peb lub cev nyob rau hauv cov lus teb rau ib tug txhav noj cov zaub mov. On qhov tsis tooj, reusable, phua noj mov calms nws thiab ua rau innocuous thiab ruaj ntseg pov tseg ntau heev ceeb thawj.