Yuav kom poob phaus nws yog qhov tsim nyog nyob rau hauv ib lub hlwb, lub hlwb, lub cev thiab ntsuj plig. Yog li ntawd txhua lub xov tooj ntawm koj lub cev paub hais tias koj yeej xav tau tshem ntawm tag nrho cov tshaj - tshwj xeeb tshaj yog rog. Hauv qhov no, nws tseem ceeb heev uas lub cev tsis muaj kev nyuab siab thaum poob phaus - vim kev ntxhov siab yog lub ntsiab lus tseem ceeb rau pib ntawm qhov hnyav ntawm lub cev (uas peb tsis tas xav tau).
Yog li, xav txog txhua yam no, koj tuaj yeem ua qhov kev pabcuam tiag tiag ntawm kev poob phaus rau ib lub hlis lossis ntau tshaj, tabsis nws zoo dua yog pib ntawm 30 hnub xwb. Tsuas yog nws tseem ceeb heev kom tsis txhob tub nkeeg thiab siv sijhawm zoo thiab paub txog teebmeem kom muaj kev tiv thaiv kev rog - tom qab txhawm rau cov kev cai yuav raug ntau dua.
Sau ntawv npaj
Raws li kev cia siab, ib qho kev pab cuam ntawm qhov hnyav yuav tsis tuaj yeem txhaj cov khoom noj haus. Peb yuav tsum tau koom nrog rau hauv txoj kev no thiab kev cob qhia, uas yuav tsis tsuas yog pab tsim cov leeg, tab sis kuj yuav pab tiv thaiv kom tsis txhob muaj tus cwj pwm mob hnyav ntawm kev nyuaj siab. Koj yuav tsum pib kawm ntawm ob lub lim tiam ntawm kev noj haus, thawj zaug rau 30 feeb, tom qab ntawd maj mam siv sijhawm ntev li ib teev.
Tsim ib lub tswv yim:
- Peb yuav tsum txiav txim siab tias peb lub cev qhov hnyav thiab xam seb peb muaj phaus ntau npaum li cas.
- Peb yuav tau xam cov naj npawb ntawm cov calorie ntau ntau ib hnub, uas yog qhov sib txawv rau peb cov kev xav tau ntawm cov rog, proteins, carbohydrates, thiab yuav siv sij hawm mus rau hauv tus txheej txheem qib ntawm kev ua.
- Peb ua khoom noj rau ib lub lim tiam.
- Peb ua lub hom phiaj ntawm kev cob qhia.
Yog li, txoj kev npaj rau qhov kev pabcuam rau cov kev poob haujlwm rau 30 hnub yog npaj txhij, nws tseem tshua xim rau txhua yam.
Zoo tshaj thiab nyhav dhau
Nws muaj ib qho yooj yim thiab yooj yim rau formula rau xam qhov luj qhov zoo:
- qhov siab hauv cm-110 = zoo tagnrho;
- tshaj qhov nyhav tshaj yog xam txawm yooj yim dua - los ntawm qhov tam sim no peb muab qhov zoo tagnrho luj.
Caloric tus nqi
Vim hais tias peb tau thov kev noj haus zoo, calorie kom tsawg yuav tsum tau suav thiab pom tseeb, tsis muaj ntau thiab tsis muaj qhov tsis muaj peev xwm.
Ntawm no nws yog qhov nyuaj - peb xaiv los ntawm lub hnub nyoog:
- mus txog 29 xyoos - (0,062 × luj) +2,036) × 239;
- mus txog 60 xyoo - (0,034 × hnyav) +3,538) × 239;
- txij ntawm 60 xyoo - (0,038 × hnyav) + 2,755) × 239.
Tom ntej no, koj yuav tsum xam txhua yam raws li koj txoj haujlwm.
Kev ua hauv koj lub sijhawm so haujlwm:
- lub teeb - 1.4;
- nruab nrab - 1,5;
- intensive - 1.6.
Yam ntxim saib ntxim ua thaum ua haujlwm:
- lub teeb - 1.4;
- nruab nrab - 1,5;
- intensive - 1.6.
Cov cim tib yam. Tam sim no koj yuav tsum tau txais qhov nruab nrab, ntawm kev ua hauj lwm thiab dawb lub sij hawm (piv txwv li, yog tias koj muaj kev ua haujlwm thiab kev cob qhia, raws li kev lom zem, koj yuav tsum tau txais qhov nruab nrab ntawm qib nrab thiab yooj yim).
Ntawd yog, feem ntau, nws 1.5.
Peb muab caloric tus nqi los ntawm qhov ntsuas no, ces peb siv 500 - qhov no ntau dhau mus thaum nws tawm mus rau qhov kev pab cuam rau cov poj niam.
Awakening
Cov ntawv qhia zaub mov yog li nram no:
- ib khob dej rau ntawm lub plab;
- tshais - oatmeal nrog broccoli, tshiab iav;
- ob tshais - tsev cheese, 1 txiv kab ntxwv;
- noj su - Zaub xam lav, mov, nqaij qaib fillet, 1 kua, 1 ci, cov tshuaj yej ntsuab ;
- khoom txom ncauj - 1 txiv tsawb;
- noj hmo - avocado zaub xam lav nrog 1 daim ntawm rye qhob cij;
- ua ntej yuav mus pw - kefir.
Yog tias koj tseem "muaj" me ntsis calories - ntxiv 10 g ntawm chocolate rau qhov mus ob peb vas.
Qhov tseem ceeb tshaj plaws yog tsuas yog ib qho piv txwv ntawm cov zaub mov, thiab koj cov zaub mov yuav tsum tau hloov txhua hnub. Yog li ntawd, hloov, txaus siab thiab poob phaus!