Nws yog ib txwm qab ntxiag nyeem txog qee yam kev noj haus zoo, uas tso cai rau koj kom poob phaus hauv ib lub sij hawm luv luv. Tshwj xeeb, koj muaj kev ntxhov siab nrog txoj kev hlub rau txoj kev noj haus no, yog qhov hnyav poob yog qhov tseem ceeb tshaj plaws rau ob kilograms no, lub qab ntuj zoo li cas rau koj. Kuv yuav poob qhov hnyav li cas hauv 5 hnub? Thiab ntau npaum li cas koj xav tau - 5, 10, 20 kg? Txawm tias koj tsis noj mov txhua qhov, nws tsis zoo li koj lub cev yuav "muab" rau koj hauv tsib hnub 10 kom ua tib zoo siv cov tshuaj kilograms. Tab sis nws tseem yuav nco ntsoov koj maneuver ...
Ua li cas thaum koj poob phaus ceev?
Lub npe zoo tshaj plaws rau txoj kev poob phaus hauv qhov xwm txheej no yog kev noj zaub mov yoo mov rau 5 hnub, vim tias lo lus "yoo mov" txhais tau hais tias thaum lub sijhawm hnub no koj yuav poob sai heev. Tab sis, cia peb tham txog dab tsi yuav tos koj tom qab.
Hnub thib ob ntawm kev noj haus, lub cev nkag siab tias lub sijhawm tau los rau kev txuag - txawm tias muaj tsawg kawg nkaus caloric noj, nws yuav tsis muab koj lub sijhawm los poob phaus, qhov no suav nrog tshem dej thiab roj. Thiab tom qab kawg ntawm kev noj haus, pib feem ntau (thiab txawm dhau lawm) noj, nws sai sai ntau roj, thiaj li tsis mus tshaib plab dua nyob rau hauv cov ntaub ntawv ntawm kev khwv nyiaj txiag.
Tau, nyob rau hauv cov hnav ris tsho koj nce. Tiam sis yog tias hauv ib lim piam koj xav rov qab mus ua ib yam dab tsi, koj rov noj cov zaub mov uas yuav ua rau mob loj zuj zus thiab ua ntau dua li yav dhau los. Koj qeeb ntawm cov metabolism hauv.
Ua kom cov metabolism ntxiv
Kev noj haus zoo rau 5 hnub yuav tsum pab txhawb ntxiv cov metabolism, thiab nws yog qhov yooj yim ua qhov no. Proteins accelerate metabolism hauv 30-40%, thiab zaub thiab txiv hmab txiv ntoo - tsuas yog 3-4%. Peb tsis xav kom koj hloov mus rau cov khoom noj khoom haus tshwj xeeb heev, tab sis kev noj haus yuav tsum muaj ntau txoj hauv kev tsis muaj nyom, tiam sis ntawm cov nqaijrog. Thiab qhov tseem ceeb, qhov txawv ntawm "noj qab haus huv" qhia kev noj haus rau 5 hnub ntawm "teeb meem", qhov ntsuas yog qhov siab tshaj plaws ntawm kev noj haus nrog xuas khoom noj, nrog cov ntsiab lus me me hauv caloric.
Ntawv qhia zaub mov
Ntawm no yog kwv yees txog kev ceev xwm txheej ceev rau 5 hnub. Qee cov neeg noj zaub mov no poob peev xwm los ntawm 5 kilograms los yog ntau dua, lwm tus, ntawm qhov tsis sib xws, tsis tshua poob ob. Tab sis qhov ntsuas no tsuas yog hais txog leej twg muaj ntau tshaj qhov hnyav.
Hnub 1:
- noj tshais - toast ntawm dub khob cij nrog butter, peb mandarins, mos-boiled qe;
- noj hmo - zaub xam lav los ntawm grated carrots, tsev cheese thiab txiv ntseej roj, ci qos yaj ywm hauv uniform, 1 txiv kab ntxwv;
- noj hmo - ci beetroot nrog zaub, hau nyuj thiab mov, 3 tangerines.
Hnub 2:
- noj tshais - cereals nrog bran, 1 txiv kab ntxwv;
- Noj su - salted salmon thiab cabbage nyob rau hauv daim ntawv ntawm zaub xam lav, qhob cij nrog bran, kefir nrog zib mu ib spoon, 1 txiv kab ntxwv;
- noj hmo - tsawg dua nqaij npuas, ci los yog pob hau, hau qos yaj ywm hauv ib lub cev, 3 tangerines.
Hnub 3:
- tshais - tsho-rog tsawg cheese thiab toasts los ntawm rye qhob cij nrog butter, 1 txiv kab ntxwv;
- noj hmo - ntsuab nyias thiab taum kas taum, toast nrog butter, 3 tangerines;
- noj hmo - boiled nqaij qaib nrog spices, boiled Brussels sprouts, broccoli, 1 txiv kab ntxwv.
Tom ntej no, koj tuaj yeem cuam tshuam nrog cov khoom no thiab ua rau koj cov zaub mov rau hnub 4 thiab 5, los yog ua rau cov ntsiab lus tau ua rau peb.
Tshem tawm hnub
Thiab cov ntawv qhia zaub mov uas tau muab los saum toj no tuaj yeem ua ke nrog cov hnub poob tawm, hauv daim ntawv pub dawb txog 5 hnub. Uas yog, tom qab thawj hnub ntawm kev noj haus thiab tom qab peb ib qho, peb ntxig rau ib hnub poob tawm ntawm ib pawg ntawm cov khoom.
Qhov tseeb yog tias hnub yoo mov yog qhov tseem ceeb heev yog tias lawv siv nyob rau hauv ib hnub los yog ib zaug ib zaug xwb. Lawv muab ib tug so rau daim siab thiab gallbladder, raws li ib tug tshwm sim, rau hnub tom qab lub plab hnyuv siab raum
Piv txwv li:
Ib hnub txiv hmab txiv ntoo yog 1 avocado nrog koj niam rau pluas tshais, 4 tangerines rau noj su, thiab 300 grams tsaus txiv hmab rau noj hmo.
Cereal hnub yog ib qho ua ke ntawm mov thiab nuts. Rau pluas tshais, boiled nplej thiab ob peb cedar ceev, rau mov su thiab almonds, thiab noj hmo - txhuv thiab walnuts.
Thiab hnub nyoog dej-curd. Rau noj tshais 5 dia. tsev cheese nrog roj tsawg cov ntsiab lus, tom qab ib nrab ib teev peb haus dej 2 tsom iav dej, rau kev noj su 7 tablespoons. tsev cheese thiab 3 tsom iav dej, thiab noj mov peb rov ua tshais.