Nrog lub advent ntawm lub caij ntuj sov, qhov zoo nkauj ib nrab ntawm tib neeg tsuas yog txhawj xeeb nrog ib yam: yuav ua li cas poob ceeb thawj? Mob siab tsis zoo, zoo tshaj plaws, thiab tseem ceeb tshaj plaws - sai. Tsis txhob qhia rau koj tias "zaum" ntawm kev noj zaub mov zoo - khuv xim koj lub cev! Los ua tus neeg mob thiab ua kom muaj kev noj qab haus huv dua lwm txoj kev yuav pab tau. Yog li, yuav ua li cas kom tau lub zoo meej daim duab tsis muaj kev kawm - tsis muaj dab tsi yooj yim dua! ..
Kauj Ruam 1. Nco txog kev tshaib plab!
Paradoxically, qhov tseeb yog: qhov nyuab dua koj sim ua kom siv txoj hlua khi thiab ntau tshaj qhov koj txwv txiav rau cov khoom noj, qhov ntau dua qhov muaj feem ... yuav zoo dua. German thiab Amelikas cov kws tshawb fawb tau nthuav tawm cov kev sib txawv hauv kev tshawb fawb, thaum lub sijhawm nws tau pom tias feem ntau ntawm cov ntsiab lus, tom qab siv sij hawm noj mov thiab dej, thiab rov qab mus rau cov khoom noj qub, tam sim ntawd tuaj nqa cov kilograms uas ploj lawm, thiab nrog kev ua pauj. Yog tias koj txiav txim siab tsis mus noj mov kev tshaib plab, tab sis ntawm noj ib nrab hnub noj khoom haus, tsis txhob cia siab ntau ntau. Txawm hais tias koj txiav koj tus kheej hauv txhua yam, lub cev yuav kis mus rau kev lag luam thiab kawm paub yuav ua li cas thiaj nqus tau ob zaug kom ntau li ntau tau ua ntej. Cov neeg noj zaub mov yog cov paub zoo txog cov neeg mob no. Hauv cov lus yooj yooj yim, koj tuaj yeem noj peb crusts ntawm qhob cij ib hnub thiab zaub zaub nyoos tsis muaj butter, thiab qhov nyhav tsis txav los ntawm tus gram! Yog li ntawd nws hloov tawm tias kev tsim txom ntawm kev tshaib kev nqhis tsis ua rau txhua yam zoo, tshwj tsis yog tias nws tsuas ntxiv cov teeb meem tshiab.
Kauj Ruam 2. Tsis txhob suav cov calorulously ntau calorulously noj calorulously!
Saib ntawm cov Neeg Asmeskas: lawv tshee tshaj txhua txhua tus gram ntawm cov zaub mov, thiab cov neeg muaj roj ntau hauv lub tebchaws nce hauv av. Thiab tsis ntev los no ntawm cov kws kho mob tau paub tseeb tias kev ntshai ntawm kev rog tsuas yog khiav ceev txog cov txheej txheem ntawm fouling rog deposits. Yog li, ua tsawg dua cov lus teb thiab tsis txhob ntshai rov qab, thiab xaiv koj tus kheej ib daim ntawv qhia tag nrho uas yuav muab koj nrog txhua cov khoom noj thiab cov calorie ntau ntau (tsis tsawg dua 1500 kcal ib hnub), thiab sim lo rau nws. Tsuas yog qhov no yuav pab koj kom tau txais daim ntawv zoo meej thiab nco ntsoov ua kom zoo.
Kauj Ruam 3. Ntev nyob noj tshais, pluas su thiab noj hmo!
Tsis txhob mloog cov phooj ywg uas hla kev noj tshais thiab noj pluas tshais xwb, thiab tom qab ntawd ces yoo mov kom txog thaum hnub tom qab. Raws li kev xyaum qhia, feem ntau ntawm cov khoom noj txom ncauj no "hla" kib qos yaj ywm, khoom qab zib thiab lwm yam khoom noj uas txwv tsis pub - muaj dab tsi koj xav tau, qhov ntawd yog qhov cuam tshuam tus neeg mob siab rau thawj tus! Cov kws paub txog khoom noj khoom haus ntseeg tau tias ib qho tseem ceeb ntawm kev noj cov zaub mov yog niaj hnub noj khoom noj txhua hnub. Nyob rau tib lub sijhawm rau cov pluas tshais nws pom zoo kom noj mis porridge nrog mis nyuj mis, tsev cheese, yogurt los yog muesli - qhov no yuav nqi rau koj nrog lub zog rau tag nrho ib hnub. Kev noj su yuav tsum tau puv thiab muaj xws li kua zaub los sis ib feem ntawm cov zaub xam lav loj thiab ib qho nqaij los yog ntses (ntses yog noj zoo dua ntau tshaj nqaij). Nws kuj tsis yog txwv tsis pub noj ib feem ntawm spaghetti nrog cheese thiab zaub. Cov neeg uas xav kom poob phaus tuaj yeem paub tias yuav ntxiv cov kua txob thiab cov txuj lom rau cov tais diav. German nutritionists tuaj mus rau lub xaus tias ntsim seasonings nce hws thiab li pab kom tshem tau ntau tshaj qhov ceeb thawj. Tab sis qhov no yog tsim rau cov neeg uas muaj lub plab muaj zog. Noj hmo kom ntau li ntau tau: ib khob yogurt, yogurt, stewed zaub, vinaigrette los yog mov (nqaij tsis pom zoo rau yav tsaus ntuj) - ntawm koj xaiv. Cov khoom zoo li no yuav tsis khom koj cov ncej puab nrog roj.
Nruab nrab ntawm cov zaub mov yooj yim koj tuaj yeem chew kua, txiv kab ntxwv, txiv tsawb, zaub ntug hauv paus - yog, qhov tseeb, txhua yam txiv hmab txiv ntoo lossis zaub. Tsis tas li ntawd, tsis txhob hnov qab tias lawv muaj fiber ntau, uas ntxuav lub cev ntawm cov teeb meem tshuaj. Tab sis tsis muaj yam twg uas koj tuaj yeem ua tsis tau, nws tsis muaj kev tshaj: qhob cij dawb thiab qaws. Nyob rau hauv ib lub caij ntev tho lub caij ntuj no, lawv tej zaum yuav pab peb ua ntau dua thiab kev lom zem, vim tias cov khoom muaj serotonin, lub luag hauj lwm rau lub siab zoo. Nyob rau lub caij ntuj sov, cov tshuaj tua kab mob yuav tsum muab hloov nrog cov calories tsawg dua - cereals, cij, txiv hmab txiv ntoo. Tsis tas li, cov khoom noj siv mis (kefir, yogurt, mis, cheese, cheese tsawg) yuav tsum tshwm sim txhua hnub ntawm koj lub rooj - lawv yuav txhawb koj cov kev tiv thaiv thiab kho cov hnyuv.
Yog hais tias koj nyiam qab zib, es tsis txhob chocolates indulge koj tus kheej nrog ib tug sib tov ntawm qhuav txiv hmab txiv ntoo, los ntawm ib tug nqaij grinder, nrog tws neeg rau - deliciously zoo kawg! Thiab hloov cream ncuav nrog jams los yog jam - cov zaub mov no muaj qis dua cov ntsiab lus caloric.
Kauj ruam 4. Kua txiv - tag nrho lub taub hau!
Txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo yog ib qho tseem ceeb ntawm cov khoom noj thaum caij ntuj sov. Ua ntej, lawv tsim kev zoo siab ntawm satiety thiab tib lub sij hawm muaj tsawg caloric cov ntsiab lus, ob, lawv nourish peb nrog cov vitamins thiab biologically active tshuaj; thirdly, lawv kho thiab du ntawm daim tawv nqaij. Zaub kua yog tsawg caloric tshaj txiv hmab txiv ntoo, thiab yog cov tsis tshua muaj txiaj ntsim rau lub cev. Yog li ntawd, ib tug sib tov ntawm carrot thiab cabbage kua txiv zoo kawg nkaus ntxuav cov hnyuv thiab pab kom poob tshaj qhov ceeb thawj. Txiv lws suav kua txiv yog ib qho khoom noj khoom haus zoo tshaj plaws thiab ib qho tshuaj tiv thaiv kab mob antioxidant. Taub dag kua txiv kuj yog ib tug neeg zoo nyob hauv kev sib ntaus tawm tsam tshaj lub cev hnyav: nws tshem tawm cov co toxins thiab dulls qhov kev tshaib plab. Nyob rau hauv zaub juices tsis yog phem los ntxiv finely tws tshiab tshuaj ntsuab - nws hloov tawm cia li ib storehouse ntawm cov vitamins. Tab sis tsis txhob hnov qab haus kua txiv hmab txiv ntoo: txiv lws zoov thiab pineapple boost kev loj hlob, ua rau koj muaj zog, tib lub sij hawm mob roj, thiab txiv kab ntxwv ua rau tsis muaj vitamin C.
Ntxiv nrog rau juices, haus dej ntau ntau. Tus nqi ntawm cov kua koj haus thaum nruab hnub yuav tsum yog yam tsawg kawg 1.5-2 litres (qhov no suav nrog kua txiv, kua zaub, thiab tshuaj yej thiab kas fes). Dej tsis rov qab - qhov tshaj yog tshem tawm ntawm lub cev, nqa nrog nws cov teeb meem tshuaj. Tsis tas li ntawd, dej yuav pab tiv thaiv qaug zog thiab tsis zoo. Ib zaug ib lub lim tiam koj tuaj yeem npaj cov hnub tsis muaj kam - tsis muaj dab tsi noj, tab sis tsuas yog haus: dej (yooj yim thiab ntxhia tsis muaj roj cua), tshuaj ntsuab tshuaj yej thiab kua txiv hmab txiv ntoo.
Kauj ruam 5. Kev ua koob tsheej ntawm gluttony raug tso cai!
Ib tug neeg tsis tuaj yeem ceev cia nws tus kheej hauv lub voj voog txhua lub sij hawm - qhov no ua rau lub xeev kev nyuab siab thiab kev nyuab siab. Yog li xav txog dab tsi tag nrho peb cov kev sib ntaus sib tua rau ib daim duab zoo, yog tias qhov xav tau ntawm zero? Yog li ntawd, qee zaus me me festivals ntawm gluttony yog tsuas tsim nyog! Piv txwv, mus rau ib lub tsev noj mov thiab yuam koj tus kheej ib tus menyuam yaj lossis ntses nrog Fabkis txoj. Los yog yuav ib lub ncuav mog qab zib rau tshuaj yej thiab coj koj tus ntsuj plig. Nutritionists ntseeg tau tias cov kev hloov ntawm cov cai, yog tias, tsis yog lawv tsis dhau thiab tsis muaj txog 100% rog, lawv yuav tsis "ua rau" koj daim duab nrog cov phaus ntxiv. Cia li tsis nco qab hnub tom qab gluttony, rov qab mus rau kev noj zaub mov ntawm 1500 kcal, thiab hnub thib peb tom qab "plab hnub so" mus rau lub gym. Tseeb, nws yog nyob rau hnub peb hais tias ib tug tsis ntev los no tsiab peb caug yuav ua rau cov ntaub so ntswg adipose. Thiab yog thaum ntawd lub sij hawm koj "ntaus" nws nrog aerobics los yog khiav, tsis muaj dab tsi superfluous yuav tsis raug muab tso tawm nyob qhov twg. Nyob rau tib lub sijhawm, ntev, tsis muaj zog workouts tsis tas yuav tsum tau! Cia li ua me ntsis qoj ib ce kom tshem tawm cov kev tso dej ntawm cov rog tom qab "plab hnub so". Yog tias tsis muaj txoj kev mus rau lub gym, sim khiav kom ntau li ntau tau ntawm qhov "hnub tseem ceeb" thib peb: zaum tsawg dua ntawm kev ua hauj lwm, khiav ob peb zaug nrog ob tug neeg taug kev ob sab thiab nce. Txawm hais tias nws yog ib lub tswv yim zoo rau nws thiab tsuas yog rau kev tiv thaiv, tsis yog rau kev noj cov roj calorie noj hnub ua ntej.
Kauj Ruam 6. Ua kom koj lub qhov ncauj nrog vanilla thiab xiav cov tais diav!
Qhov tseeb tias tsw ntxhiab ntau tshaj plaws rau lub cev tib neeg lub cev tau ntev lawm. Muaj qee leej ua kom muaj kev xav siab, lwm cov neeg nyiam, luag lwm tus muaj lub luag haujlwm thiab lub siab zoo. Thiab muaj xws li flavours uas pab tiv thaiv nrog tsis tsim nyog crept li xav tshaib plab. Nqa ib daig ntawm txiv tsawb thiab ntsuab kua txiv, ib lub txiv hmab txiv ntoo thiab txiv nees. Pab kom sov tag nrho cov hauv zaub roj thiab nqus cov vapors, sai li sai tau thaum koj xav tshaib plab los yog 15 feeb ua ntej noj mov - koj yuav hnov tias qhov qab los noj mov yuav pom zoo.
Muaj lwm txoj hau kev ua kom khaus qhov ncauj. Piv txwv li, qee zaus nws txaus los xaiv cov phaj loj, tab sis ib qho me me (qhov no yog qhov teeb meem thaum tseem ceeb!) Tsis tas li ntawd xwb, thaum peb noj mov los ntawm ib qho khoom noj loj, nws nyuaj heev rau kev tiv thaiv kev sim siab. Thiab koj tsis tuaj yeem tso rau ntau lub phaj. Yog li ntawd nws hloov tawm hais tias es tsis txhob ntawm ib pab koj tsuas noj ib nrab.
Thiab ib qho kev sib tw ntxiv uas pab txhawm rau kom muaj kev nqhis dej - noj mov ntawm xiav cov tais diav! Xim xim tsis tsuas yog calms lub poob siab system, tab sis kuj pab kom dampen kev tshaib kev nqhis.
Kauj Ruam 7. Saib cov neeg zoo li cov neeg siab nyiam!
Nutritionists tau pom tias poob phaus nrog cov neeg zoo li cov neeg muaj kev yooj yim dua ib leeg. Hauv lub tuam txhab ntawm lwm qhov hnyav koj tau txais ib qho kev txhawb ntxiv. Tsis tas li ntawd xwb, cov kwv tij ntxhov siab tsis saib xyuas lawv tus kheej xwb, tab sis rau koj, uas tsis cia koj mus so. Yog li, cia li yaum kom tus txiv los yog tus hluas nkauj mus rau ntawm kev noj cov zaub mov thiab nquag lo rau lub hom phiaj, npaj koj tus kheej ua qee zaum qee zaus. Koj yuav pom - poob ceeb thawj ua ke yuav tsis tsuas yooj yim dua, tab sis kuj lom zem ntau dua, thiab kev txwv ntawm fatty-sweet yuav tsis mob heev!
Kauj ruam 8. Tsis txhob muab koj tus kheej rau hauv lub hom phiaj super!
Hauv kev tawm tsam kom tau ib qho zoo tagnrho, kev kawm ib leeg ib txwm tsis tso nws tseg. Cov poj niam tsuas mob plague lawv tus kheej nrog cov pluas noj, tshwj xeeb-trenningami, tej zaum kuj tig mus rau cov kws phais yas. Thiab yog vim li cas? Vim hais tias lawv muab cov hom phiaj tsis tsim nyog! Yog li, cov poj niam, tsis txhob muab koj tus kheej ua ib qho dej num kom ua tiav cov qauv tsis muaj nuj nqis! Hom kev ntsuas seb koj xav tau pes tsawg lub kilogram. Los ntawm txoj kev, tsis txhob cia siab rau koj lub hom phiaj: muaj ntau qhov kev tshawb fawb, 75 feem pua ntawm cov poj niam xav tias lawv muaj ntau tshaj qhov hnyav hauv lub cev, tab sis qhov tseeb cov kws kho mob pom ntau tshaj 25 feem pua (qhov no yog vim li cas nws zoo dua los ntawm tus kws kho mob yog tias koj xav tau kom poob phaus hauv qhov tseeb). Tej zaum koj tsuas hais rau koj tus kheej tias koj muaj ib daim duab phem? Nyob rau hauv qhov no, koj obviously muaj qee tus hlwb puas hlwb thiab es tsis txhob yog ib tus kws qhia noj haus koj zoo dua sab laj nrog ib tug psychologist.
Tab sis yog tias, tom qab tag nrho, ob peb kilograms koj obviously superfluous, dua peb nco ntsoov tias lub caij ntuj sov tsis yog lub sij hawm rau xob laim cov pluas noj: tsuas yog rau haggard plab thiab ib yam nkaus, nws yuav tsis ua dab tsi. Cia li hloov koj cov zaub mov, ua ntau ntau thiab vitamin-nplua nuj thiab tib lub sijhawm qis-calorie. Thiab cia koj poob phaus yog tsis ceev, tab sis smoothly, nws tsuas yog rau qhov zoo dua - thiaj txhim khu kev qha! Nyob ntsiag to koj mus - ntxiv koj yuav. Tshwj xeeb txij li thaum ua ntej kawg ntawm lub caij ntuj xij tseem muaj ntau lub sijhawm ...