Yuav ua li cas poob 10 kg nyob rau hauv 10 hnub? Pib noj cov zaub mov: xyuas

Muaj yog tsis yog ib tug hluas nkauj uas yuav tsis xav kom poob ceeb thawj, tshwj xeeb tshaj yog ua ntej yuav muaj teeb meem loj tshwm sim. Tab sis koj ua dab tsi yog tias ib tug nyiaj so koobtsheej rau hauv lub qhov ntswg, thiab thiaj li xav kom hnav ib lub nqaij hnav ris tsho, uas tsis tau txais nyob rau hauv? Nws yuav pab tau radical noj cov zaub mov, los ntawm kev uas koj yuav yooj yim tau tshem ntawm 10 kg rau 10 hnub.

Pib hnyav pib dua

Nws yuav tsum tau borne nyob rau hauv lub siab hais tias tag nrho cov pluas noj uas muaj ib tug loj tsis ntawm qhov ceeb thawj nyob rau hauv ib tug luv luv lub sij hawm, muaj peev xwm ho cuam tshuam rau cov kev kho mob thiab chaw uasi rau lawv yog tsim nyog xwb nyob rau hauv huab mob. Muaj ib tug xov tooj ntawm radical cov pluas noj uas pab poob phaus mus rau 10 kg, thiab yuav tsum tau mus xaiv lub feem ntau haum rau lub cev muaj peev xwm ua ntau yooj yim thiab yuag yeej tsis rov qab dua.

Nyuab thiab nruj noj cov zaub mov

Txawm tias muaj tseeb hais tias xws li ib tug khoom noj yog ib qhov nyuaj rau soj ntsuam, vim hais tias ntawm no ntawv qhia zaub mov, koj yuav plam mus txog rau 10 kg nyob rau hauv 10 hnub. Siv tus qauv no yuav tsum tsis txhob tshwm sim ntau tshaj li ib zaug ib lub hlis. Tsis tas li ntawd, lub siab tshaj plaws luj ntawm xwb pib dua rau thawj lub sij hawm, yuav tawm kgs nrog ib tug me ntsis tsawg siv nyob rau hauv cov nram qab no lub sij hawm. Thaum lub sij hawm tus txheej txheem, koj yuav tsum tsis txhob siv, vim hais tias qhov no zoo ntawm poob ib tug loj kev nyuaj siab nws tus kheej mus rau lub cev thiab yuav tsis tau ua rau kom cov load rau nws.

Thaum lub sij hawm thawj hnub uas koj yuav tsum haus dej haus 4-6 lub sij hawm ib 1.5 liter lub raj mis uas ntxhia dej los yog dab tsi, nrog xaiv uas tsis yog-si. Thaum lub sij hawm ib hnub koj yuav tsum tau haus thoob plaws hauv lub hnub nrog 800 ml mis nyuj, thiab noj ib tug me me kua thaum hmo ntuj. Thaum lub sij hawm peb hnub ncab ib lub raj mis ntawm ntxhia dej tsis gas rau ib hnub twg. Nyob rau hauv plaub hnub koj yuav tau noj nyias carrots, zaub qhwv thiab ntsuab, uas yuav tsum tau them nrog 1 diav ntawm zaub roj. Nws yuav tsum tau consumed nyob rau hauv peb cov kauj ruam.

Haus ob lub khob ib hnub twg ntawm ntxhia dej los yog tus nqi qub ntsuab tshuaj yej tsis muaj suab thaj. Nyob rau hnub thib tsib yuav tsum haus 800 ml ntawm mis nyuj rau ob peb lub sij hawm. Qhov thib rau hnub: thaum noj tshais koj yuav noj ib tug hau qe thiab ib nrab khob ntawm unsweetened tshuaj yej. Rau qhov thib ob noj tshais meant hau broth ntawm zaub (zaub qhwv, carrots, qos yaj ywm). Noj su yuav tsum noj 100 grams siav ntshiv nqaij nyuj, nrog rau 100 grams ntawm cov kaus poom ntsuab taum mog. Khoom txom ncauj ua ntej noj hmo, thiab noj hmo thiab noj mov thaum hmo ntuj - ib tug me me kua. Rau Xya hnub stretch ntawm 100 grams ntawm tsev cheese, ib khob ntawm yogurt los yog mis nyuj thiab ib khob ntawm unsweetened tshuaj yej. Nyob rau hauv lub tshuav peb hnub maj mam los ntawm cov khoom noj, muab cov khoom noj ntawm ntshiv nqaij, cheese, zaub, khoom noj siv mis. Qhov siab tshaj plaws lub sij hawm rau cov uas tej zaum yuav siv sij hawm xws li ib tug khoom noj, 10 hnub. Tom qab no lub sij hawm, koj yuav tsum rov qab mus rau ib tug qub zaub mov noj.

Lub teeb noj cov zaub mov "10 kg nyob rau hauv 10 hnub"

Nws yog hais tias qhov no noj cov zaub mov yog li lub npe xwb conditionally. Pib dua nyob saud yuav tsum yog los ntawm 4 mus rau 10 kg, tag nrho cov nyob rau tus yam ntxwv ntawm tus kab mob thiab lub metabolic tus nqi. Txawm tias qhov no txoj kev poob phaus yog ntau nyiam tshaj yav dhau los yog ib tug. Qhov kom zoo dua ntawm no txoj kev yog hais tias nrog nws koj muaj peev xwm poob phaus los ntawm 10 kg thiab cov poob ceeb thawj tsis tuaj rov qab dua, raws li tau zoo raws li muaj roj burning yog tsis nrog los ntawm ib tug txo nyob rau hauv cov leeg loj. Uas yog, tom qab cov khoom noj koj yuav tsis tsum sab laug nrog flabby nqaij thiab sagging tawv nqaij. Ntawv qhia zaub mov muaj txhawb rau kev txhim kho ntawm cov hlab plawv system los ntawm kev txo trigletseridov thiab roj uas txhaws taus nyob rau hauv cov ntshav.

Qhov tsis zoo muaj xws li cov emergence ntawm ib tug loj tus naj npawb ntawm cov teeb meem tej yam tshuaj lom uas ho ua rau kom lub nra rau daim siab thiab ob lub raum, thiab cov neeg uas muaj teeb meem los yog cov kab mob ntawm cov kabmob, nws yog tsis pom zoo kom siv xws li ib tug khoom noj.

Cov kev cai ntawm noj cov zaub mov

Qhov siab tshaj plaws lub sij hawm rau cov uas tsim ib tug noj haus rau 10 hnub. Qhov no yog ua raws li los ntawm ib tug so rau tsawg kawg peb lub lis piam thiab koj yuav tau rov qab mus rau nws dua. noj cov zaub mov hauv paus ntsiab lus yog mus noj xwb protein cov khoom noj, thiab txo tus nqi ntawm cov carbohydrates mus rau 20 grams tauj ib hnub. Tus nqi ntawm cov protein zaub mov tsis txwv, tab sis yuav tsum tau noj tsis muaj tsawg tshaj li 5-6 zaug ib hnub twg. Vim hauv lub qhaj ntawv ntawm carbohydrates, lub cev keyboards rau roj cov ntaub so ntswg thiab pib siv nws raws li ib tug "roj" uas yuav ua rau cov khoom noj raws li zoo li sai tau.

Pib lub hnub nrog ib tug iav ntawm dej yuav tsum, uas muaj peev xwm ntxiv ib tug hlais cov txiv qaub. Nws yuav tsum tau muab sau tseg hais tias tus nqi ntawm cov kua qaug dej qaug cawv ib hnub (nyob ntawm no tsis muaj tshuaj yej los yog kasfes) yuav tsum sib npaug ntawm tsawg kawg yog 2-2.5 liters. Tsis tas li ntawd, cov dej yuav tsum tau aerated, thiab haus dej haus cawv yuav tsum tau 20 - 30 feeb ua ntej los yog tom qab ib tug noj mov. Tag nrho cov tais nqaij yuav tsum tau boiled, steamed, ci nyob rau hauv qhov cub los yog nyob rau lub hniav nyiaj hniav kub. Nyob rau hauv yuav tsum tau siv txiv qaub kua txiv los sis txiv roj roj raws li ib tug nyias hnav khaub ncaws. Qhov ratio ntawm cov protein kom carbohydrates yuav tsum tau cov kev faib ua feem ntawm ob mus rau ib tug. Qhov no txhais tau tias 200 grams ntawm cov nqaij yuav tsum tau noj ib tug tshaj plaws ntawm ib puas grams ntawm zaub.

txwv tsis pub cov khoom

Thaum lub sij hawm noj cov zaub mov kom poob ceeb thawj ntawm 10 kg, yuav tsum raug tshem tawm los ntawm cov zaub mov cov khoom xws li cov khoom qab zib, hmoov tais diav, qab zib thiab qab zib hloov, untrimmed khoom noj siv mis, sausages, haus dej cawv, cereal, txiv hmab txiv ntoo kua, cov dej qab zib, ceev, pickles thiab cov kua ntsw. Caij nplooj zeeg nyob rau hauv lub chov nplawv zaub, xws li qos yaj ywm, carrots, beets, pob kws thiab lwm cov neeg. Peb cais siab pate, legumes, nqaij ntses nyoo, ceev ceev khoom noj khoom haus thiab txiv hmab txiv ntoo, tshwj tsis yog txiv qaub thiab qaub berries, tshwj xeeb tshaj yog cranberries.

nyiam cov khoom

Rau ib cov zaub mov "10 kg nyob rau hauv 10 hnub" raws li ib tug protein zaub mov yuav siv luav, nqaij nyug thiab nqaij menyuam nyuj, qaib ntxhw thiab nqaij qaib mis. Koj muaj peev xwm noj tag nrho cov hom ntawm cov ntses, preferring cov roj ntau ntau yam. Muaj roj tsawg tsev cheese thiab yogurt, thiab cov qe tsis muaj tus qe tej zaum yuav siv ib tug tshaj plaws ntawm rau daim rau tag nrho lub sij hawm, thiab ib tug nas yuav noj txhua hnub.

Ntawm zaub uas koj yuav noj cov nyob rau hauv uas 100 grams ntawm carbohydrate cov ntsiab lus yog tsis ntau tshaj li 5-10 grams. Cov yuav tsum muaj xws li dib, txiv lws suav (tshwj tsis yog rau "lws suav"), xim, dawb los yog Suav qhwv, eggplant, taub, spinach, sorrel, qos liab, qos liab, ntsuab dos, kav zaub, qe, nceb, ntsuab. Yog li ntawd tag nrho cov khoom uas hais tias tso cai rau koj mus noj noj cov zaub mov "10 hnub". Ntawv qhia zaub mov yuav tsum tau npaj ib lub zuj zus, nyob ntawm seb koj nyiam, tab sis siv tag nrho cov yav tas los lub tswv yim. Qhov siab tshaj plaws nyhuv yuav ua tau tiav los ntawm combining Noj cov zaub mov nrog intensive kev ua si txoj kev kawm.

Noj cov zaub mov rau 10 hnub: xyuas

Nutritionists qhia los lo rau ib lub teeb noj cov zaub mov xaiv. Nyob rau hauv cov ntaub ntawv no, tus luj tsis yog ntau yam thiab nrhiav kev puas tsuaj tshwm sim los rau lub cev. Cov menyuam ntxhais uas siv no txoj kev ntawm poob phaus, hais tias nws yog qhov zoo tshaj noj cov zaub mov rau 10 hnub - 10 kg poob mus ib txhis, raws li zoo raws li cov txheej txheem nws tus kheej yuav siv sij hawm qhov chaw zoo yooj yim, vim hais tias thaum nws tsis xav tias cov mob siab ntawm kev tshaib kev nqhis, vim hais tias muaj yuav ua tau tsis muaj kev txwv nyob rau hauv calorie ntau ntau. Qhov no yuav tsub lub mus ob peb vas thiab cov kev mob pab txoj kev lub cev ploj edema, tsaug zog zoo, thiab tag nrho lub cev yuav yooj yim thiab yuav luag weightless.