Xav kom sai coj koj tus kheej zoo lawm? Zoo, qhov no yog heev tiag tiag! Thiab, tsis tsuas yog poob phaus, tab sis nce lub zog. Thiab rau qhov no koj yuav tsum tau them nyiaj tshwj xeeb rau cov khoom noj thiab ua ntej rau "noj zaub mov zoo". Txog kev noj haus kom zoo thiab nrog txiaj ntsig rau lub cev, thiab yuav tham txog hauv qab no.
Qhov kev thov khoom noj yuav tsis pub koj xav tias tshaib plab. Xaiv cov zaub mov yoojyim yooj yim, kawm seb yuav noj cov zaub nyoos, tsis filling lawv nrog mayonnaise (siv cov txiv ntseej roj nrog txiv qaub kua txiv me me). Thaum nriav cov khoom siv rau ib lub lim tiam, ua tib zoo tshawb nrhiav cov ntawv sau rau hauv cov khoom txom ncauj tsawg ntawm yogurt, mis nyuj thiab tsev cheese. Thiab nco ntsoov noj ib nrab hnub ib hnub rau kev ua si - taug kev, dhia, gymnastics. Ua ib qho khoom plig rau kev kho mob yooj yim ntawm koj tus kheej thiab koj cov neeg koj hlub, koj yuav muaj peev xwm zoo siab tias koj yuav muaj kev ruaj ntseg khawm koj lub pob tawb khau khiab tom qab lub ris tsho khawm. Thiab koj tuaj yeem koom nrog koj tus hlub thaum nws da dej, thiab tsis txhob mus hauv dej txhua txhua lub sijhawm nws nkag mus rau hauv chav dej. Thiab nyob rau hauv lub khw muag khaub ncaws casually pov cov muag muag: tsis yog, qhov hnav ris tsho tsuas yog dai rau kuv, muab nws me me me!
7 TXOJ KEV SIB THAM
1. Yuav cov khoom tsim los ntawm kev npaj cov zaub mov ua ntej! Cia rau hauv koj daim ntawv yuav yog tsawg dua cov khoom qab zib thiab ntau zaub thiab txiv hmab txiv ntoo. Muab cov khoom ua ke nrog txiaj ntsig rau lub cev.
2. Yuav kom tsis txhob noj ntau dua, sim noj tib lub sijhawm, tsis txhob siv sijhawm so ntev. Lub plawv dhia tsiaj txhu yuav pib thov zaub mov hauv chaw cia khoom!
3. Txo cov feem. Yog tias koj tso ntau dua ua ntej, koj yuav tau noj ib qho loj. Tej zaum koj tus kheej yuav xav tsis thoob tias koj yuav noj tsawg dua. Los ntawm txoj kev, qhov loj ntawm daim hlau kuj plays tseem ceeb heev.
4. Tsis txhob noj mov ua ntej yuav qhib lub TV. Kev paub tau hais tias, "Raus nyob rau hauv ib lub thawv", peb tsis ua zoo mloog ntau npaum li cas thiab peb noj dab tsi.
5. Sim noj ntau dua qeeb. Thaum noj zaub mov, muab lub diav rawg cia. Yog li koj yuav sai sai no yuav tau ntes lub sijhawm thaum koj tuaj yeem.
6. Nqa tau nyiaj nrog: Koj tuaj yeem sau cov calorie ntau ntau, txawm tias noj cov zaub mov tseem ceeb tshaj plaws! Piv txwv, kua txiv hmab txiv ntoo nrog ntxiv qab zib, khoom noj khoom haus rog kuj tseem tuaj yeem tshaj koj cov khoom noj.
7. Yog tias koj xav haus ib khob caw, cia nws qhuav, nrog rau qhov tsawg kawg nkaus ntawm calorie ntau ntau. Cov dej qab zib muaj zog thiab muaj qab zib yog cov caloric!
Perekeksy
Yog tias thaum lub caij noj mov tseem ceeb peb tseem yuav ua kom tsis pub dhau lub moj khaum, nws yog los ntawm cov khoom noj txom ncauj uas peb pom tsis tau nce nqi calorie ntau ntau! Tab sis koj xav noj txoj cai! Tias yog vim li cas nyob rau ntawm txhais tes:
✓ cov roj tsawg yog muaj mis nyuj,
✓ Ncuav nplej tsis qab los yog qhob cij,
✓ tuav nrog muesli,
✓ Txiv Ntoo,
✓ cov txiv hmab txiv ntoo qhuav.
SAIB SIJ HAWM THIAB FORCE
Xaiv cov zaub mov zoo uas npaj tau yooj yim thiab ceev nrooj.
♦ Nqaij nyuj, ua zaub ua mov rau hauv qhov cub, nrog zaub qhwv thiab zaub lwm yam zaub. Cov khoom noj khov no yuav tsum tau muaj cov khoom noj zoo.
♦ Tso roj ntsha los ntawm cov nqaij ntshiv, ci hauv qhov cub ntawm cov hniav nyiaj hniav kub tsis muaj roj. Rau ib sab phaj - qos nyob rau hauv ib tug Uniform, kuj tau ci nyob rau hauv qhov cub.
♦ Yog tias nws muaj qhov cub hauv tsev, siv nws ntau zaus yog tias tsis muaj sijhawm txaus! Hauv qee tus qauv, koj tuaj yeem noj ntau lub lauj kaub tais diav. Thiab tsis txhob hnov qab hais tias nrog no txoj kev ua noj, qhov loj tshaj tus nqi ntawm cov vitamins thiab muab kev pab cuam tseem. Raws li ib qho zoo heev dessert, koj muaj peev xwm, piv txwv li, ci pear ntxuav nyob rau hauv ib ob boiler, watering nws nrog txiv qaub kua txiv. Ua ntej thaum xaus ntawm ua noj sprinkle nws nrog grated ab chocolate, ncuav lub cream thiab tig rau ntawm steamer rau 1 feeb.
♦ Hloov txoj kev noj haus kom zoo. Nws yuav tsum tsis txhob muaj kev ua haujlwm ib ntu 2 lub sijhawm, tab sis ib txoj kev ua neej. Nyob rau hauv ntev khiav, noj kom zoo thiab nrog rau cov txiaj ntsim rau lub cev, koj yuav cawm koj lub zog thiab kev noj qab haus huv.
PEB YUAV TSUM TAU TSHAJ NTAWM 1200 CALC HNUB
Noj tshais (yeem):
• tshuaj yej los yog kas fes nrog ib daim mov ci thiab ib tug teaspoon ntawm butter thiab jam ntawm fructose, ib nrab grapefruit;
• ib feem ntawm oatmeal, peb txiv ntseej, tshuaj yej nrog mis nyuj, 1 txiv kab ntxwv;
• 100 grams ntawm tsev cheese, 1 kiwi, 1 ci;
• 1 txiv tsawb, tshuaj yej nrog mis nyuj;
• omelette los ntawm 1 qe nrog mis, tshuaj yej lossis kas fes nrog mis nyuj
Noj su (yeem):
• tuna zaub xam lav nrog celery thiab ntsuab lettuce, dej ntxhia dej;
• ib qho nqaij ntawm nqaij tawv nqaij uas tsis muaj tawv nqaij, zaub ntsuab, ib daim hlais ntawm rab phom;
• nqaij qaib nqaij salad nrog txiv moj coos, dej ntxhia dej;
• lub khob ntawm yogurt, zaub xam lav ntawm cov zaub ntsuab, haus;
• ib daim ntawm cov nqaij ntshiv, txiv lws suav, kua txiv;
• ib nrab ntawm ib khob ntawm tsev cheese, ob tangerines los yog ib qho kev pab ntawm cov kaus poom poom
Noj su (yeem):
• ib nrab ntawm boiled nqaij qaib mis, hlais txhuv, zaub;
• qaib kua zaub, dib zaub xam lav thiab cov zaub ntsuab, vitamin brew los ntawm lub pob ntseg sawv;
• Nqaij nrog cov zaub ua kom txau, nphoo nrog cov cheese, cov pob txha los yog cov txiv hmab txiv ntoo qhuav;
• Muab ib qho ntses rau ntawm grill, ci qos yaj ywm, ib pob ntawm berries
• Nqa nqaij npuas chop tsis muaj roj, zucchini thiab kua txob rau ob peb, ib nrab ib khob kua txiv hmab txiv ntoo;
• Nqaij taum, me me ntawm qaib cov txwv me, kua txiv hmab txiv ntoo
Khoom txom ncauj (tsis ua los tau):
• lub khob ntawm rog tsawg tsawg, kua txiv apple;
• 100 g ntawm tsev cheese, kua;
• ib nrab ntawm ib khob ntawm cov txiv hmab
• 1 pear
• Sandwich nrog roj ntshiv, kua txiv lwg
• Quarter pita nrog cov kaus poom thiab cov txiv lws suav txiv lws suav
Noj hmo (yeem):
• 100 g curd casserole, ib nrab ntawm ib khob ntawm compote ntawm peaches;
• 2 hnub, ib lub txiv, ib lub khob ntawm paj npleg;
• ib khob ntawm celery ntsug, ib daim ntawm cheese, ib tug pear;
• ib khob ntawm jelly, ib tug txiv tsawb;
• cocktail ntawm vanilla yogurt thiab txiv tsawb;
• noj kua, 100 g ntawm tsev cheese