"Qhuav lub cev" - nws yog dab tsi?
Thiab tam sim no txog dab tsi koj yuav tsum ua. Ntau tus tau hnov cov lus hais tias "ziab lub cev," tab sis tsis yog txhua tus neeg to taub nws txhais li cas. Lub sij hawm no tau los ntawm kev ua si, los sis tsis yog, los ntawm bodybuilding. Qhov no yog lub ntsiab lus rau cov neeg ncaws pob, thiab nws txhais tau tias - tau tshem cov roj ntsha kom tau cov kab mob ntawm lub cev vim cov duab ntawm cov leeg. Hauv kev ua si, qhov txheej txheem no yog tsim nyog rau cov cev nqaij daim tawv ua ntej txoj kev sib tw, thiab lawv nquag siv cov txheej txheem tshwj xeeb tsim los ua kom tiav qhov kev ntshaw.
Rau cov menyuam ntxhais, ziab khaub ncaws lub cev yog lub sijhawm ua kom poob ceeb thawj, uas txhais tau tias tsis tau txais cov tawv nqaij saggy thiab ntau cov qhab nia. Kom ua kom qhuav nws yog tsim nyog kom ua raws li ob txoj cai tswj hwm:
- Tsis txhob muab cov khoom noj, ua rau peb sau li hauv qab no;
- Ua kis las ua si tsawg kawg 2 zaug hauv ib lub lim tiam, sib koom ua ke nrog cov cardio thiab zog.
Kev cob qhia yuav tsum muaj ib qho aerobic ib feem thiab ib lub hwj chim, qhov kawg yog npaj. Vim li cas peb tsis tsuas siv zog xwb? Lub hwj chim ntawm txoj kev qoj ib ce muab qhov siab tshaj plaws ntawm cov leeg, pab ua rau lawv embossed, tab sis burns calorie, thiab rog rog - aerobic load. Nyob rau hauv lub complex, lawv txhawb sib.
Lub sijhawm ntawm kev ziab yog tsim rau 6-8 lub lim piam, thaum lub sijhawm no, muab tag nrho cov kev cai tiav, koj yuav tau tshem ntawm 3-10 kg ntawm subcutaneous rog, thaum cov nqaij ntshiv siab thiab tsim teebmeem, pab kab hauv lub cev. Ntseeg kuv, qhov no, uas koj yuav pom tom qab ob peb lub lis piam tom qab pib kawm, yuav ua rau koj muaj kev kub siab mus ntxiv rau txoj kev pib.
Kev noj haus rau cov menyuam ntxhais thaum lub caij ziab khaub ncaws
Nco ntsoov, 70% ntawm txoj kev vam meej yog nyob ntawm koj cov ntawv qhia: ib qho kev noj haus zoo hauv kev ziab plays plays lub luag haujlwm.
Txoj cai tseem ceeb ntawm txoj kev noj haus kom ziab yog qhov kev tsis sib haum xeeb ntawm cov zaub mov hauv carbohydrate uas muaj protein ntau. Vim li cas cov carbohydrates thiaj suav tias yog "cov yeeb ncuab" ntawm cov ntawv qhia zaub mov? Tau, vim hais tias lub cev nteg nws "nyob rau hauv cia" nyob rau hauv daim ntawv ntawm roj nyob rau hauv cov ntaub ntawv ntawm "kev tshaib plab".
Yog li, lub hauv paus ntawm koj kev noj haus yuav tsum muaj protein ntau nrog tsawg kawg roj, qhov tom kawg yuav tsum tau tuaj, tab sis nyob rau hauv me me, txog 10-20% ntawm tag nrho cov ntawv qhia zaub mov. Cov khoom tseem ceeb ntawm koj kev noj haus kom ziab:
- nqaij qaib mis;
- tsawg-rog tsev cheese;
- dawb ntau hom ntses;
- protein ntawm nqaij qaib qe;
- dawb huv.
Cov rog yuav tsum tau noj ntawm cov roj zaub. Nws yuav ua tau cov txiv ntseej, txiv ntseej los yog cov roj noob qaub, nws cov nyiaj tauj ib hnub - txog li ob lub looj. Cov roj ntsha yuav tsum muaj nyob rau hauv kev txiav txim kom tsis txhob cuam tshuam cov metabolic kev ua haujlwm nyob rau hauv lub cev, uas yog, kom koj cov rau tes tsis txhob txhav, thiab koj cov plaub hau yog npub.
Qhov sib qhia ntawm carbohydrates nyob rau hauv cov ntawv qhia zaub mov yuav tsum yog 20-30%, tsis ntau, thiab lawv yuav tsum tsuas yog complex. Raws li koj paub, carbohydrates raug muab faib ua ob pawg: yooj yooj yim thiab complex. Ntawm lub plawv yooj yim, yog piam thaj thiab fructose. Cov no suav nrog confectionery, chocolate, candy thiab carbonated drinks. Cov txiaj ntsim los ntawm lawv tsis muaj, ib qho raug mob. Feem xyaw carbohydrates muaj xws li hmoov txhuv nplej siab thiab cellulose. Lawv pom muaj hauv zaub, zaub paj thiab legumes. Yog li lawv yuav tsum ua tib yam li 20% hauv koj cov ntawv qhia zaub mov. Tag nrho cov zaub mov uas muaj cov khoom noj roj yuav tsum noj rau thaum sawv ntxov, tsis pub dhau 14 teev!
Ntawm txoj kab carbohydrates, nws nyiam kom muaj cov khoom noj hauv qab no hauv cov khoom noj:
- cabbage;
- zaub ntsuab;
- buckwheat groats;
- txiv kab ntxwv qaub;
- oatmeal porridge;
- cucumbers.
Cov ntxhais thiab cov poj niam mus noj cov zaub mov kom qhuav lub cev yuav tsum maj, tsis tsim kev ntxhov siab rau lub cev. Hauv thawj lub limtiam, muab txhua yam yooj yim rau carbohydrates, thiab los ntawm kev txiav thib ob kom tsawg li tsawg (10-20%) thiab txoj hauv kev.
Lwm "yeeb ncuab" ntawm kev ziab yog ntsev. Kev siv ntsev yuav tsum tau qis tshaj, thiab qhov zoo tshaj plaws yog tshem tawm, vim nws qeeb dej nyob hauv lub cev thiab tiv thaiv tsis tau cov txheej txheem ntawm cov metabolic thiab kev kub nyhiab ntawm subcutaneous rog.
Qhov no yog li cas tus kwvyees kwvyees yuav tsum tau saib rau hnub uas ziab:
- sai li sai tau tom qab lub siab - ib khob ntawm dej sov, mus pib ua hauj lwm ntawm gastrointestinal ib ntsuj av;
- nyob rau hauv ib nrab ib teev thawj noj pluag - 50 gr. oatmeal porridge thiab ib lub kiwi;
- pluas su - qe dawb 4-5 tis, zaub (zaub qhwv, cucumbers, zaub ntsuab, txiv lws suav los xaiv);
- noj su - buckwheat porridge 30 gr., nqaij qaib fillet 100 gr., zaub xam lav nrog zaub roj;
- yav tav su txom ncauj - boiled ntses los yog squid 100 gr., ntses broth 200 ml.
- noj hmo - tsev cheese 100 gr.
Qhov kev noj haus no muaj li ntawm 1200-1300 kcal. Ntxiv snacking tau tsuas yog muaj protein ntau xwb. Txhua hnub hauv koj daim ntawv qhia zaub mov yuav tsum muaj cov ntses los yog nqaij qaib fillet, tsev cheese thiab squirrels ntawm nqaij qaib qe.
Delicious thiab noj qab haus huv recipes rau lub cev ziab
Los ntawm cov khoom no, koj tuaj yeem npaj qab tais diav, tsis tas rau cov nqaij ntshiv los yog nqaij ntses. Ntawm no yog ob peb lub zaub mov txawv rau cov zaub mov tsis zoo.
Kua zaub los ntawm ntses liab
Peb los yog plaub txiv lws suav thiab ib qho dos zom nrog ib rab phom mus rau lub xeev puree. Tawm lub resulting loj ntawm zaub nyob rau hauv ib saucepan nrog ib teaspoon ntawm zaub roj, ncuav nyob rau hauv ib liter dej. Nyob rau hauv lub resulting zaub broth, ntxiv slices ntawm salmon, thiab rau tsib feeb kom txog thaum uas npaj txhij, ncuav nyob rau hauv 0.5 liv. mis nyuj uas muaj roj tsawg. Ntxiv zaub thiab txuj lom rau saj. Ib qho kua qab ntsw thiab insanely kev haus luam yeeb yog npaj txhij.
Hearty zaub xam lav
Cov zaub xam lav no zoo tshaj plaws rau pluas su. Boiled nqaij qaib mis txiav mus rau hauv ib lub strips, ntxiv broccoli, asparagus, ntsuab peas, dib, zaub thiab spices mus saj. Lub caij nrog txiv ntseej roj thiab kua txiv hmab txiv ntoo cider vinegar.
Tswv yim! Yuav kom paub tseeb tias koj yuav noj dab tsi tag kis thiab tsis rhuav tshem tsoom fwv, nws zoo dua los ua koj tus kheej lub tswv yim npaj rau ib lub lim piam thiab lo rau nws. Thiab tseem nco ntsoov tias koj muaj cov khoom tsim nyog hauv lub tub yees.
Thiab ob peb txoj cai noj zaub mov kom qhuav rau lub cev:
- cov nuj nqis ntawm calorie ntau ntau yuav tsum tsis txhob haus lawv lub cev;
- tshaj plaws siv dej huv (qhov nruab nrab ntawm 1.5-2 liters ib hnub);
- Noj cov feem me me me me tsawg kawg 6 zaug hauv ib hnub;
- Haus ntsuab tshuaj yej, tsawg kawg yog 2-3 khob ib hnub, ib txwm, tsis muaj piam thaj;
- nruj me ntsis ua raws li lub hwj chim hom.
Contraindications
Yog tias koj txiav txim siab mus kho mob rau txoj kev ziab, nco ntsoov tias koj tsis muaj kev tsis haum xeeb rau nws. Cov poj niam uas yuav tsum tau tso tseg hom no:
- cev xeeb tub thiab lactating;
- nrog ntshav qab zib mellitus;
- nrog rau lub plab los sis mob ntsws;
- teeb meem nrog rau txoj hnyuv.
Pib thiab koj yuav ua tiav! Hmoov zoo rau koj thiab zoo nkauj lub cev!