Muaj ntau tus poj niam tom qab hnub nyoog plaub caug pib ib qho hnyav nce zuj zus, txawm tias lawv txwv lawv tus kheej mus noj mov. Muaj cov neeg pib ntshai, lawv txiav txim siab mus rau qhov kev tawm tsam kev tshaib nqhis, uas yog qhov tseem ceeb hauv lub cev tsis ntiav los yog nyob ntawm nws. Thiab ntau yam yog quaj los ntawm lo lus nug: yuav ua li cas poob qhov ceeb thawj tom qab 40?
Yuav ua li cas poob ceeb thawj tom qab 40 xyoo
- Yuav kom poob phaus, koj yuav tsum tau ua ntau yam. Gradualism yog qhov haujlwm tseem ceeb.
- Ua ntej, rau 1-2 lub lis piam nws yog tsim nyog khaws cia cov ntawv teev npe khoom noj. Sau tag nrho cov khoom noj, nrog rau "tshuaj yej thiab kas fes." Qhov no tuaj yeem pab txhawm rau txheeb xyuas qhov tseeb mob hauv kev noj haus.
- Caloric ntsiab lus ntawm kev noj haus yuav tsum tau txo ib qhov twg mus rau 1200-15000 kcal ib hnub, tab sis tsis muaj kev noj haus. Ntau npaum li cas lawv xav tau ib lub cev, tuaj yeem qhia rau tus kws qhia noj zaub mov los yog xam nrog ib hom mis, uas yog tsim los ntawm cov kws kho mob tshwj xeeb. Cov mis nyuj uas yooj yim tshaj plaws - koj qhov hnyav yog khwv tau los ntawm 22 calorie ntau ntau, thiab poob rau - 500-700 calories yog rho tawm ntawm daim duab no.
- Feem ntau ntawm cov pluas noj yuav tsum tau noj thaum sawv ntxov, thiab noj hmo yuav tsum pom teeb thiab tsis pub dhau 6-7 teev tsaus ntuj.
- Koj tuaj yeem ua haujlwm nyob rau hauv ib lub limtiam 1 hnub so.
- Tsawg dua noj khoom qab zib thiab ncuav, uas muaj suab thaj thiab roj ntau.
- Tab sis ntses yuav tsum tau noj ntau zaus, raws li nws sai satiates thiab muaj heev rau lub plawv fatty acids - omega-3.
- Qhov noj ntawm cov rog yuav tsum tsis pub ntau tshaj 30% ntawm tag nrho cov calorie ntsiab lus ntawm cov khoom noj.
- Nws yog ib qho tseem ceeb heev kom haus cov nqi tsim nyog ntawm cov protein (1 g ib 1 kg ntawm qhov ceeb thawj). Yog tsis muaj nqaij nws yog qhov ua tau tswj, tab sis yog hais tias nws tsis yooj yim, koj tuaj yeem noj nws ib hnub ib zaug.
- Qhov kawg ntawm lub sijhawm no, koj yuav tsum paub ntau npaum li cas hnub ib hnub noj hmo, noj tshais, noj su thiab noj hmo.
- Nws yog tsim nyog sim ua ncaj ncees thiab ces koj yuav tsis xav tau kev noj haus.
- Cov kauj ruam thib ob yog qhov tseem cwj pwm zoo. Tsis tas li ntawd, nws yog qhov yuav tsum tau txheeb xyuas cov khoom noj khoom haus uas tsis muaj feem xyuam nrog kev noj qab haus huv thiab ua rau cov neeg rog - hnyuv ntxwm, sausages, rog cheese, marinades, haus luam yeeb khoom, khoom qab zib, khoom qab zib, yob.
- Koj yuav tsum pib nrog qhov tseeb tias ib qho khoom noj khoom noj kom noj qab haus huv rov qab muaj kev noj qab haus huv, piv txwv, noj hmo. Piv txwv rau noj hmo - kib qos yaj ywm thiab chops. Nws yog zoo dua rau noj qos yaj ywm tsis muaj roj nyob rau hauv ntawv ci, sprinkle nws nrog dill thiab npaj sauce los ntawm yogurt thiab ib feem me me ntawm mustard. Ib lub cutlet steamed los yog ci nyob rau hauv qhov cub, tshem thawj zaug lub breadcrumb.
- Yuav tsum dhau lub sijhawm thiab tom qab ntawd koj tuaj yeem siv tau cov khoom tshiab thiab tsuas yog nws yog tsim nyog pib los txiav cov feem.
- Ib qho piv txwv ntawm kev noj haus kom poob phaus yog khoom noj khoom haus, feem ntau, 3 pluas noj thiab 2 khoom txom ncauj me me ntawm lawv. Garnish - qhov loj ntawm pob ntaus pob, nqaij los yog ntses - nrog ib pob ntawm cov ntawv teev lus, thiab cov zaub tsis muaj hmoov txhuv nplej siab thiab tsis muaj lub ncuav txiv hmab txiv ntoo tsis tas yuav txwv tsis pub txhua yam.
Feem ntau, cov kev hloov no yuav pab tshem tawm cov kilograms tsis muaj kev cuam tshuam, kev tshaib kev nqhis, hnub poob tawm.
Kev ua kom lub cev
- Yuav kom poob phaus, koj yuav tsum tau siv lub cev ua si. Feem ntau yog cov poj niam xav kom tsis muaj zog. Lawv siv ntau yam kev txwv - kev mob nkeeg, qaug zog, sijhawm ua haujlwm nruj heev. Tab sis qhov tseeb hnyav hais tias yog tsis muaj kev cob qhia, nws tsis zoo li nyiam qhov sab nraud ntawm poob phaus. Txawm tias feem ntau cov khoom noj khoom haus tsis tau nruj dua cov nqaij, ua kom tawv tawv thiab ua kom yooj yim dua, thiab ceev cov metabolism txaus. Tab sis txawm tias kev cob qhia yooj yim heev yuav pab tau rau hauv txoj hauj lwm no.
- Nyob rau hauv dav dav, lub ntsiab tshaj plaws - qoj yuav tsum zoo li, ces lub sij hawm yuav kuj tshwm sim. Nws tuaj yeem ua yam haujlwm - ua luam dej, taug kev los yog seev cev.
- Tshwj xeeb tshaj yog rau cov neeg uas ntshai kev mob nkeeg, muaj cov kev kawm Pilates rau hauv av, hu ua kabmob, muaj zog yoga rau cov neeg tshiab. Cov kev ua si no tsis ua rau cov pob qij txha thiab kom pom zoo rau cov neeg uas muaj varicose leeg, mob pob txha ua ke, osteochondrosis. Tib lub sijhawm lawv pab ntxiv dag zog rau cov leeg thiab ua kom muaj kev noj qab haus huv zoo, yog li nws zoo dua los sim.
- Nws yuav tsum to taub tias thaum poob ceeb thawj tom qab 40 xyoo, tsis muaj txoj hauv kev los ua kom tau qhov kev xav tau.
Qhov loj tshaj plaws yog nyob deb ntawm cov zaub mov tawv, thiab tag nrho cov ntau dua li tsis txhob siv cov khoom noj tshuaj, zoo dua - noj qab nyob zoo ce.