Lub hom phiaj ntawm shaping yog los pab nrhiav ib daim duab uas ua raws li cov kev xav. Tab sis cov hauj lwm zoo yuav txo tau yog tias cov khoom noj tsis yog lawm. Nws tseem ceeb kom nco qab tias kev sib haum xeeb ntxiv rau kev siv lub cev ua haujlwm kuj yog ib qho kev txhim kho rau lub cev, thiab tsis muaj kev noj haus zoo yeej ua tsis tau.
Yog tias koj tab tom ua tiag tiag, ces ntxiv rau cov phaus ntxiv koj tuaj yeem tshem tau kab mob ntau yam. Ua ntej plunging mus rau hauv kev cob qhia txheej txheem nrog ib lub taub hau, nws yog ib qhov tsim nyog yuav tau sab laj nrog ib tus kws kho mob uas tshuaj xyuas lub xeev ntawm lub cev thiab yuav txiav txim siab seb qhov no puas tsim nyog rau koj tus kheej. Qhov no tseem ceeb, vim hais tias shaping feem ntau yog tswj txhua tus neeg txhua tus kheej, tsuas yog tom qab ntawd qhov txiaj ntsig tau siab tshaj plaws. Cov ntawv qhia zaub mov rau txhua tus kuj yuav tsum tau ua raws li tus neeg noj zaub mov.
Ntawm no yog ob peb cov hauv paus txheej txheem uas tsim nyog rau qhov txiaj ntsig zoo tshaj plaws thiab qhia koj tias yuav noj li cas thaum ua tshuaj khoob. Qhov tseem ceeb tshaj plaws yog tias hnub ntawm kev cob qhia koj tsis tas yuav noj ib lub siab kub-calorie, nyuaj-rau-zom zaub mov. Tom qab tag nrho, pub kom tsis pub dhau lub sijhawm kev cob qhia, kev ua zaubmov yuav tshwm sim, thiab kev faib qev zog rau kev qoj ib ce yuav nyuaj. Tsis tas li ntawd, tsis txhob noj mov ua ntej yuav pib, tab sis yog li ua nws tsawg kawg yog ob xuaj moos ua ntej kev kawm. Nyob rau lub sijhawm thaum kev kawm tsis tuaj yeem, saib xyuas kom noj qab haus huv. Sim txo qis calories, tab sis tsis yog ob peb zaug, thiab txog 20 feem pua. Daim duab no sib txawv, vim nws yog tus kws kho mob tshwj xeeb, feem ntau nws yog koj tus xibfwb hauv kev sib haum. Txiav calorie ntau ntau tsis nyuaj, vim hais tias koj tuaj yeem txo qhov tsawg ntawm cov zaub mov koj noj, thiab hloov cov khoom noj muaj txiaj ntsig nrog tsawg calories. Tus nqi ntawm cov zaub mov tseem zoo li qub, tab sis yuav tsis muaj qhov tsis xis nyob. Piv txwv li, koj tuaj yeem hloov khoom noj rau cov khoom noj khoom haus, nqaij nyug qaib cov txwv, nqaij npuas rau nqaij qaib, jam rau zib mu thiab zoo li ntawd. Txawm tias koj tsis noj zaub mov hauv cov roj nqaij, thiab hloov nws nrog siav lossis steamed, qhov no yuav pab ua kom cov khoom noj muaj tseeb dua. Sim noj txiv hmab txiv ntoo thiab zaub ntau dua. Feem ntau, thaum xaiv zaub mov noj, nws yuav tsum muab coj los rau hauv tus account tias cov zaub mov muaj cov ntsiab lus ntawm kev noj haus fiber ntau thiab hmoov txhuv nplej siab. Txhua yam yog ntuj tsim nyog hauv proportions. Tsis muaj dab tsi yuav phem dua li cov zaub mov nrog cov ntsiab lus qab zib (ncuav qab zib, khoom qab zib thiab lwm yam). Hloov qab zib nrog txiv hmab txiv ntoo, lawv tsis muaj qab zib, tab sis fructose, uas yog yooj yim absorbed los ntawm lub cev. Tab sis koj tsis tas yuav noj ntau tshaj ib kilogram ib hnub twg. Rau cov zaub tsis muaj kev txwv, lawv tuaj yeem muaj: tshiab, siav, steamed, stewed. Tsis txhob muab kib.
Feem ntau, yog tias koj pib tham txog kev qab los noj mov, koj yuav tsum nco ntsoov ob yam: nws qhia txog biochemical lub xeev ntawm lub cev thiab qhov tseeb tias nws yog feem ntau yog tus cwj pwm xwb. Qee lub sij hawm koj tsis tuaj yeem tiv thaiv ib lub ncuav mog qab zib lub qhov ncauj los yog ib lub ncuav ci nrog hnyuv. Cwj pwm tsis zoo thiab tsis heev, yog li ntawd noj mov, lawv yuav tsum tau hloov mus rau qhov tseeb.
Hauv kev sib haum xeeb, muaj ib lub zog rau cov khoom noj khoom haus tau txais ntawm cov khoom noj khoom haus, uas yog tsim nyog ua kom tau zoo. Cov neeg tshawb nrhiav pom tias poj niam nruab nrab tuag nyob hauv ib lub nroog muaj 1600-1900 kilocalories ib hnub twg, 1200 ntawm cov uas siv rau kev tswj lub suab ntawm cov leeg nqaij skeletal, ua haujlwm ntawm cov nqaij ntshiv, lub plawv, lub hlwb, daim siab thiab lub raum. Qhov no yog qhov tsawg kawg nkaus uas yuav raug siv, txawm tias peb cia li tsaug zog. Raws li, rau tag nrho lwm cov dej num, tsuas yog siv li ntawm 400-700 kilocalories, qhov sib npaug ntawm 1-2 ncuav. Tib lub sij hawm, thaum lub sij hawm ua haujlwm ntawm qoj, kwv yees li 200-300 kcal raug kub hnyiab los ntawm shaping. Yog li, yog tias koj tsis noj nyiaj rau calories thaum lub caij kawm, koj tuaj yeem tsis tuaj yeem tos kom tau zoo, vim hauv lub neej zoo li peb siv zog tsawg dua li peb haus, thaum lub zog ntxiv yog ua rau cov rog rog. Los laij cov nqi zog ntawm cov khoom tsis yog yooj yim, siv cov ntxhuav hauv calorie.
Shaping yog muab faib ua ob hom kev qoj ib ce - anabolic thiab catabolic. Anabolic yog tswj kev ua kom muaj zog pawg thiab txhawb nws. Catabolic - kom txo cov nqaij pob txha thiab rhuav tshem ntawm qhov hnyav tshaj. Raws li, kev noj haus rau txhua hom yuav txawv. Yog tias koj txiav txim siab kom nce mob nqaij thiab ua kom cov leeg muaj ywj tshaj, uas yog, xaiv ib qho anabolic, siv cov protein ib teev ua ntej kev cob qhia. Ib qho tseem ceeb ntawm cov protein muaj nyob rau hauv cov nqaij, tab sis tsis txhob tsim txom nws. Noj lwm hom protein (legumes, cereals, cheese, cheese, qe thiab ntau dua). Nws yuav tsum raug sau tseg tias cov taum liab yog cov thawj coj ntawm cov protein feem pua ntawm cov khoom noj cog. Tsuas yog 3 tablespoons ntawm cov khoom no hloov txhua hnub ntawm cov nqaij. Thiab es tsis txhob qe qe, nws pom zoo kom siv quail li zaub mov noj, vim lawv muaj cov khoom me me ntxiv, nrog rau lawv cov nqaij hauv raw daim ntawv muaj kev ruaj ntseg, hauv kev sib piv rau cov qaib, vim lawv tsis muaj cov kab mob. Tab sis nws yog zoo dua los siv boiled protein nyob rau hauv kev noj haus, vim hais tias nws yog zoo dua nqus tau.
Yog tias koj txiav txim siab los tua nrog ntau qhov hnyav thiab kev kawm catabolic nyiam, qhov tseem ceeb tshaj plaws yog tsis siv cov suab thaj. Thiab tseem nws yog tsim nyog los tso tseg cov khoom noj siv mis. Txawm hais tias, raws li kev zam, koj tuaj yeem siv cov roj tsawg kefir, yog low-fat yogurt lossis tsawg-rog tsev cheese.
Nws ntseeg tias kev siv cov kua hauv kev kawm thaum tsis muaj kev cuam tshuam zoo rau kev noj qab haus huv thiab kev tshwm sim. Tab sis cov xib fwb shaping xav tau kom koj siv cov ntxhia hauv cov dej ntxhua los yog cov dej qab zib thaum tab tom xyaum, tab sis tsis muaj dab tsi yog nws qab qab zib los yog kua txiv hmab txiv ntoo. Lub cev xav tau kua, tab sis nws tsis tsim nyog rau kev tsim txom. Haus tsuas yog tias koj xav noj.
Koj lub cev thiab kev noj qab nyob zoo rau hauv koj txhais tes, vim tam sim no koj paub paub noj kom zoo thaum ua tshuaj khoob. Qhov tseem ceeb tshaj plaws yog kom ua raws li qhov teeb meem. Hmoov zoo!