Koj tseem muaj sij hawm poob qhov cov phaus ntxiv rau lub sijhawm uas tseem tshuav nyob ua ntej xyoo tshiab, yuav ua li cas yoo mov ua ntej lub xyoo tshiab , ntawm no yog 5 txoj kev.
1. Chaw muag mis nyuj haus
Ntau tus kws qhia noj zaubmov yuav tsum kom muaj lub sijhawm rau lub sijhawm noj mov thiab kev noj haus. Thaum xub thawj nws zoo li tias qhov chaw muag ntaub ntawv tsuas yog siv sij hawm ntawm cov nqi ntawm koj thiab nws tsuas yog siv tsis tau. Yog tias koj ua raws li koj noj, koj tuaj yeem nkag siab txog yam koj tuaj yeem tsis kam txais rau hnub tom ntej. Yog li ntawd, ib qho khoom noj ua ntej noj hmo thiab ob lub ncuav qab zib tuaj yeem qhuav ntawm qhov cim xeeb. Yog tias koj saib cov zaub mov, ces peb tuaj yeem xaus qhov twg qhov ntxiv cov phaus tuaj. Thiab yog tias koj sau lub moos, thaum cov tes kos rau hmoov nplej thiab qab zib, ces koj yuav nkag siab tias lub sijhawm no koj yuav tsum tau khaws koj tus kheej nrog rau ib yam khoom.
2. Dab tsi yog nyob ntawm peb lub phaj
Raws li kws txawj, tsis muaj kev txwv tsis pub noj. Nws yog qhov tsim nyog los thwj xam cov khoom: 90% ntawm cov khoom noj khoom haus thiab 10% ntawm koj nyiam, ntawm no nws pheej hloov mus ua teeb meem. Yog tias txoj kev khib siab no rau koj, ces siv ob txoj kev. Muab cov khoom noj li ib txwm tso rau hauv ib lub tais, thiab muab tso rov qab, uas yog ib nrab hnub. Koj yuav tsis tshaib plab, thiab koj yuav tsis tau muab zaub mov rau koj ob lub qhov muag. Vim hais tias ib rab diav yuav ua raws li ib tug thib ob, thiab tom qab ntawd ces ib feem peb. Qhov no kuj tsis haum? Nqa ib phaj me me, koj lub siab nco qab, tom qab noj mov, yuav qhia rau koj tias koj tsis tas yuav noj ntxiv lawm, raws li qhov no yuav yog 2 servings.
3. Lub tsev tsis yog khoom qab zib
Peb yuav qhia rau koj paub qhov tseeb thiab qhov tseeb, qhov koj nqa tuaj rau hauv tsev, koj yuav tsum noj. Tom qab tag nrho, koj xav noj hauv tsev, muaj ib lub computer, TV. Nov nyob hauv qhov ncauj thiab muab rab diav tom qab rab diav. Tom qab ua hauj lwm, tsis txhob noj dab tsi rau yav tsaus ntuj tawm ntawm cov khoom qab zib, ci, floury los yog fatty. Cia koj tus kheej rau hauv ib qho chaw noj mov nrog me nyuam tsuas yog ib lub khob ntawm kas fes, tab sis twb cia lawv coj lawv tus txiv mus rau lub tsev noj mov.
4. Dej yog qhov tseem ceeb rau kev noj qab haus huv
Yog tias koj mus rau ib lub tsev noj mov los yog mus xyuas, ces haus ua ntej noj mov ib khob dej. Dej yuav ua kom koj lub qab plab. Yog tias koj rog, koj yuav tsum tau ntxiv cov dej mus rau ob thiab ib nrab liters hauv ib hnub. Cov kws kho mob hais tias ua ke nrog hnyav muaj teeb meem vim qhov tseeb tias cov dej-ntsev sib hloov yog ua txhaum. Nws yog tshwm sim los ntawm ntau yam: lub plawv tsis ua hauj lwm, kev tsis ua hauj lwm hormonal thiab lwm yam. Tab sis qhov tseeb hais rau lawv tus kheej, thiab koj yuav tsum haus dej ntau dua. Sawv ntxov yog ib qho tseem ceeb kom pib nrog ib khob dej huv. Tsis txhob muab daim paib sib npaug ntawm cov kua thiab dej, qhov no yog ib qho yuam kev loj heev. Cov dej qab zib thiab dej qab zib ua rau lub tso pa tawm ntawm pais plab kua txiv, uas provokes zoo nkaus li tshaib plab. Yog li, koj tuaj yeem hais "noj qab haus huv" noj thaum koj haus ib khob ntawm no.
5. Txoj kev ntawm cov zaub ntug hauv paus thiab lo
Yog tias koj, ua hauj lwm rau hauv daim duab, ua cas noj qee yam khoom, ces txhawb thiab qhuas koj tus kheej. Piv txwv li, rau 10 feeb ntawm them nyob rau hauv thaum sawv ntxov muab ib txhiab raum rau hauv koj lub tsev txhab nyiaj piggy. Thiab los ntawm Lub Xyoo Tshiab koj tuaj yeem them nqi ris tsho tshiab thiab lub tsho tshaj sab, vim hais tias lub hli no koj lub cev yuav hloov. Tab sis yog tias koj tsis tuaj rau hauv chav kawm, ces koj poob txhua pennies.
Ob cov khoom noj khoom haus:
1) kom poob kaum kilograms hauv peb lub lis piam,
2) poob sai sai 5 kg nyob rau hauv 3 hnub.
Ua ntej Lub Xyoo Tshiab no tsuas muaj qee hnub xwb, thiab nws tsis tuaj yeem nkag mus rau hauv koj txoj kev nyiam hnav lossis hnav khaub ncaws, tab sis nws tsis muaj teeb meem, nws yog txhua ntus. Cov kev noj haus no cia rau ob peb, lub lim tiam, hnub muab pov tawm mus rau 10 kilograms.
1. Cov khoom noj tau pub rau peb lub lis piam mus txog 10 kilograms
Nyob rau hauv thawj ob hnub peb haus ib thiab ib nrab liters ntawm tsawg-rog kefir, 1 tbsp. kua txiv lws suav tshiab tshiab tsis tau ntxiv ntsev thiab nrog 2 lub txiv kab rye. Nruab nrab ntawm kefir, mov ci thiab kua txiv hmab txiv ntoo yuav tsum yog ib tug so ntawm tsawg kawg yog peb caug feeb.
Hnub peb thiab plaub hnub yuav tsum muaj protein ntau.
Rau pluas tshais, tshuaj yej nrog mis nyuj los yog kas fes, tsp. butter, ib daim ntawm rye qhob cij, ib nrab ib teaspoon ntawm zib mu.
Rau pluas su - 100 grams ntawm boiled nqaij los yog ntses, 1 tbsp. nqaij los yog ntses tsawg-rog broth, ib daim ntawm rye qhob cij.
Noj su yav tav su - ib khob ntawm yogurt, ryazhenka, 1.5% mis nyuj thiab tsp. zib ntab.
Noj hmo tsis pub dhau 19:00 - 2 qe, 100 grams ntawm nqaij siav, 50 grams ntawm tsawg rog thiab cheese. Ib teev tom qab noj hmo, koj yuav tsum haus ib khob mis tsis muaj rog.
5 thiab 6 hnub - zaub
Rau pluas tshais - kas fes lossis tshuaj yej, 2 txiv kab ntxwv los yog txiv apples,
Noj su - zaub kua zaub, zaub xam lav tsis muaj qos yaj ywm.
Rau khoom noj txom ncauj - 3 txhuab, 2 txiv kab ntxwv los yog 2 txiv apples.
Rau noj hmo - ib tug zaub xam lav ntawm carrots, beets, cabbage zaub xam lav, ib daim ntawm rye qhob cij, tshuaj yej.
Tom qab ntawd koj yuav tsum rov qab mus rau thawj ob hnub ntawm kev noj haus thiab thiaj li noj cov zaub mov rau peb lub lis piam. Thaum noj cov zaub mov koj yuav tsum tau haus dej kom txog li 2 liters ntawm cov dej ntxhia los yog cov dej qab zib txhua hnub. Raws li seasonings thiab kua ntses koj yuav tsum siv cov tshuaj tshiab thiab qhuav qhuav - basil, dill, zaub txhwb thiab zoo li ntawd. Tsis txhob txob ntsev los yog ntsev. Cov dej haus muaj dej cawv, cawv, qab zib yog txwv.
Yuav ua li cas yoo paab?
Qhov thib ob noj zaub mov yuav pab koj poob phaus hauv peb hnub rau 5 kilograms
Kev noj haus no tsis yooj yim rau kev nyiaj txiag, tab sis nws tseem muaj nqis rau nws.
Ib thiab ib nrab liters ntawm kefir yog faib ua 6 receptions, haus dej haus nyob rau hauv txhua zaus ua ke. Koj yuav tsum tau haus me me me me, tab sis tsis tau los.
Pluas tshais los ua noj thaum yav tsaus ntuj 3 tbsp. l. buckwheat, ncuav 1 tbsp. kefir thiab muab tso rau hauv ib qhov chaw txias heev. Nyob rau hauv thaum sawv ntxov, swollen buckwheat tov thiab tsis nyob rau hauv ib tug hurry noj.
Thaum nruab hnub, haus 2 liv dej ntawm cov dej tsis muaj roj lossis kas fes tsis muaj suab thaj los sis tshuaj yej, tiam sis haus cov dej haus no 30 feeb tom qab noj kefir.
Thaum xaus, peb ntxiv tias ua tsaug rau cov kev qhia noj zaub mov no, koj tuaj yeem sai poob phaus los ntawm Xyoo Tshiab, poob ntxiv phaus, thiab tom qab ntawd koj tsis tas xav tias koj nyiam hnav khaub ncaws yuav nyob hauv lub txee dai khaub ncaws.