Ua kom lub cev hnyav hnyav yog kev mob siab rau mus ib txhis. Txawm li cas los xij, qee zaum koj yuav tsum tso cov nyom ob peb phaus sai, seb puas ua tau raws lub hom phiaj hnyav, xav tias zoo dua hauv cov khaub ncaws hnav, lossis nkag mus rau kev hnav khaub ncaws hnav ntawm koj txoj kev npau suav. Yog tias koj tab tom nrhiav qee txoj hauv kev nrawm kom tshem tawm qhov hnyav tshaj thiab dej hauv peb hnub, koj nyob ntawm qhov chaw raug! Txawm li cas los xij, nco ntsoov tias muaj qee qhov txwv uas tuaj yeem ua tiav kom poob ceeb thawj hauv 3 hnub. Yog tias koj xav hlawv cov calories, hlawv rog, tsim cov leeg nqaij, thiab ua tiav cov txiaj ntsig ntev, koj yuav tsum tau hloov kho qhov loj ntawm koj cov zaub mov thiab kev ua neej. Tsis txhob txhawj xeeb, peb yuav muab qee cov lus qhia rau koj ib yam nkaus!
Kauj ruam
Txoj Kev 1 ntawm 5: Ua raws li "Fad" (Lub Sijhawm Luv) Noj
Kauj Ruam 1. Sim “3 Diet Diet”
Kev Noj Qab Haus Huv 3-Hnub, qee zaum kuj tseem hu ua Kev Noj Qab Haus Huv Tub Rog, yog txoj kev noj zaub mov 3-hnub nrog txoj cai noj tshais, noj su thiab noj hmo nruj. Kiv cua ntawm txoj kev no qhia kom ua raws li txoj kev npaj noj mov kom ze li sai tau, thiab tom qab ntawd rov qab mus rau qhov qub 1,500-calorie noj zaub mov zoo rau so ntawm lub lim tiam.
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Hnub 1 tshais muaj:
- 1 khob dub kas fes lossis tshuaj yej tsis muaj suab thaj
- 1 daim ntawm toast; yog koj ua tau, xaiv cov qhob cij nplej
- 2 tablespoons txiv laum huab xeeb
- txiv kab ntxwv qaub
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Hnub 1 pluas su muaj:
- 1 khob dub kas fes lossis tshuaj yej tsis muaj qab zib
- 1 daim ntawm toast, yog tias koj tuaj yeem xaiv cov qhob cij tag nrho
- can ntawm tuna
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Noj hmo hnub 1 muaj:
- 85g ntawm ib qho nqaij (txog qhov loj me ntawm lawj ntawm daim npav ua si)
- 1 khob chickpeas, steamed los yog nyoos
- txiv tsawb
- 1 kua txiv me
- 1 khob vanilla ice cream (maj, khoom qab zib!)
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Noj tshais hnub 2 muaj:
- 1 qe, siav kom saj
- 1 daim ntawm toast, yog tias koj tuaj yeem xaiv cov qhob cij tag nrho
- txiv tsawb
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Noj su hnub 2 muaj:
- 1 lub qe qhuav
- 1 khob tsev cheese
- 5 daim ntawm cracker ntsev (ntsev)
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Noj hmo hnub 2 muaj:
- 2 cov dev kub (tsis muaj pob)
- 1 khob broccoli
- khob carrots
- txiv tsawb
- khob vanilla ice cream (lwm yam khoom qab zib, lom zem!)
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Hnub 3 tshais muaj:
- 1 kua txiv me
- 1 daim ntawm cheddar cheese
- 5 daim ntawm cracker ntsev (ntsev)
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Noj su hnub 3 muaj:
- 1 qe, siav kom saj
- 1 daim ntawm toast, yog tias koj tuaj yeem xaiv cov qhob cij tag nrho
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Noj hmo hnub 3 muaj:
- 1 khob tuna
- txiv tsawb
- 1 khob vanilla ice cream (khoom qab zib thib peb!)
Kauj Ruam 2. Ua cov kua txiv detox rau 3 hnub
Hom “noj zaub mov tsis zoo” no xav kom koj hloov koj cov zaub mov, lossis feem ntau noj mov, nrog cov txiv hmab txiv ntoo thiab kua txiv tshiab. Feem ntau cov ntaub ntawv kho mob tseem tsis ntseeg qhov ua tau zoo mus sij hawm ntev ntawm hom kev noj zaub mov no, tab sis yog tias koj tab tom nrhiav kom poob ob peb phaus rog rau qhov xwm txheej lossis sijhawm tshwj xeeb, qhov ua kom yuam kev sai no yuav zoo rau koj qhov kev xav tau tshwj xeeb.
- Pib koj lub hnub nrog ib khob dej sov thiab txiv qaub txhawm rau pib ua kom koj cov metabolism.
- Siv ib qho kev pabcuam (90-300 ml) ntawm cov kua txiv tshiab txhua 2-3 teev kom koj cov metabolism hauv thiab tiv thaiv kev tshaib plab. Koj lub hom phiaj yog haus li ntawm 950-2850 ml kua txiv ib hnub, thiab tsawg kawg ib nrab ntawm cov nyiaj ntawd yog kua zaub ntsuab.
- Koj tseem tuaj yeem haus mis nyuj txiv laum huab xeeb txhawm rau tiv thaiv kev nqhis thiab nce kev noj cov protein.
- Xyuas kom koj xaiv cov khoom xyaw organic ua kom tag nrho koj cov kua txiv hmab txiv ntoo kom koj tsis txhob haus cov tshuaj tua kab lossis cov tshuaj ntxiv rau teeb meem.
- Tshem tawm cov khoom siv mis nyuj, nplej, gluten, khoom noj fermented, kas fes thiab cawv los ntawm koj cov zaub mov noj. Cov zaub mov no nyuaj rau zom thiab yuav tsis haum rau lub plab thaum lub sijhawm cov kua txiv detox txheej txheem.
- Sim ua kom lub cev qoj ib ce thiab qoj ib ce, thiab pw kom txaus thaum lub sijhawm txheej txheem kev tshem tawm 3-hnub no.
Kauj Ruam 3. Xav txog 3 hnub yoo mov
Ntau qhov kev tshawb fawb tau qhia tias haus dej nkaus xwb thiab txwv cov calories kom tsawg dua 200 ib hnub rau 3 hnub tuaj yeem pab txhawb kev tiv thaiv kab mob ntxiv rau kom poob phaus sai.
- Qhov kev ua ntawm "txhob txwm tshaib plab" ua rau cov khw muag khoom hluav taws xob poob qis (hauv daim ntawv ntawm glycogen), uas ua rau lub cev rov qab siv dua thiab tom qab ntawd tsim cov cell tiv thaiv tshiab thaum koj ua txhaum koj lub cev.
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Ceeb toom!
Kev yoo mov yuav ua rau muaj kev phom sij, tshwj xeeb tshaj yog rau menyuam yaus thiab cov neeg laus, lossis cov uas muaj mob. Yog tias koj npaj siab tiag tiag sim txoj kev yoo mov 3-hnub, nws yog qhov zoo tshaj los tham nrog kws kho mob ua ntej.
Txoj Kev 2 ntawm 5: Raug Tshem Tawm Dej Dej (Lub Sijhawm Luv)
Kauj Ruam 1. Txo ntsev
Sodium pab khaws dej hauv lub cev. Kev txwv koj cov ntsev thiab zaub mov nrog cov ntsiab lus sodium siab tuaj yeem pab koj poob phaus vim cov dej uas khaws cia hauv koj lub cev.
- Txwv tsis pub noj sodium txhua hnub rau 1-1.5 grams ib hnub. Rau cov uas muaj hnub nyoog qis dua 50 xyoos, nws tau hais qhia kho mob kom txwv kev noj sodium tsawg dua 2.3 g.
- Zam cov kaus poom thiab ntim khoom noj, suav nrog hnav khaub ncaws thiab hnav khaub ncaws nyias. Cov zaub mov khaws cia zoo li no feem ntau vam khom ntsev raws li cov khoom khaws cia kom lawv ntim nrog sodium.
- Tshem tawm cov txheej txheem thiab txias txias. Cov zaub mov no tseem tau ntim nrog sodium.
- Siv ntsev me ntsis thaum ua noj.
- Txo kev noj cov cheese. Cheese yog cov ntsev ntau heev.
Kauj Ruam 2. Haus dej ntau zaus
Nws yog ib qho tseem ceeb kom lub cev muaj dej txaus.
- Haus dej ntau. Nws suab tsis sib xws, tab sis haus dej kom ntau yog qhov tseem ceeb yog tias koj tab tom ua kom poob phaus. Kev siv txog ib nkas loos dej thoob plaws ib hnub yuav pab ua kom cov dej muaj qib nyob hauv thiab tswj cov kua dej hauv lub cev.
- Ntxiv me ntsis txiv qaub kua txiv rau cov dej haus. Txiv qaub tuaj yeem ua haujlwm los pab zom zaub mov thiab yog cov tshuaj diuretic kom nws tuaj yeem txo cov teeb meem khaws dej thiab tsam plab.
- Txaus siab rau koj lub khob thib ob ntawm kas fes lossis tshuaj yej. Cov dej haus no tuaj yeem ua cov tshuaj diuretics, thiab qhov ntawd txhais tau tias kas fes lossis tshuaj yej tuaj yeem txhawb lub cev kom tso dej ntau dua.
Kauj Ruam 3. Nco ntsoov tias koj tau so kom txaus thiab tsaug zog
Ntxiv nrog rau sodium, qib ntawm cortisol hauv lub cev kuj cuam tshuam rau kev khaws dej.
- Ua kom koj cov qib cortisol tswj hwm los ntawm kev tau txais tsawg kawg 7-8 teev ntawm kev pw tsaug zog txhua hmo.
- Sim txo kev ua kis las rau 3 hnub. Kev tawm dag zog tuaj yeem ua rau nce cortisol.
- So thiab de-stress nrog soothing teas, so suab paj nruag thiab ua pa tawm dag zog. Txhua yam uas tuaj yeem pab ua rau koj nqig thiab txo qib cortisol.
Txoj Kev 3 ntawm 5: Kev kov yeej cov ntshav (Lub Sijhawm luv)
Kauj Ruam 1. Siv cov tshuaj tiv thaiv kom tsis txhob rog
Txawm yog tsis muaj nws raug nquahu kom tso tshuaj tso dej lossis tshuaj noj “tshuaj”, koj tuaj yeem sim noj cov tshuaj tiv thaiv kom tsis txhob muaj cov tshuaj kom tsis txhob muaj pa ntau dhau, pa roj, lossis lwm yam teeb meem tsam plab kom ua kom lub cev yuag me ntsis.
Kauj Ruam 2. Sim magnesium ntxiv
Yog tias koj tsis muaj teeb meem zom zaub mov, sim noj cov tshuaj magnesium ntxiv los pab nrog tsam plab.
Kauj Ruam 3. Ua kom ncab tshwj xeeb hauv plab
Qhov kev ncab no yuav pab ua kom ntev thiab so koj cov leeg nqaij.
- Sim khoov koj lub hauv caug rau koj lub plab thaum pw rau hauv pem teb kom pab so koj lub plab thiab tshem cov pa tawm ntawm koj lub plab zom mov.
- Tsom ntsoov rau koj lub cev ib yam nkaus. Sim zaum thiab sawv ntsug ncaj thiab tsis khoov lossis khoov koj lub plab. Txoj haujlwm no tuaj yeem ua rau mob plab thiab mob plab.
Kauj Ruam 4. Hloov pauv koj cov zaub mov noj
Hloov qhov koj noj thiab thaum noj nws tuaj yeem pab daws qhov tsam plab.
- Zam cov txiv ntoo uas paub tias ua rau muaj roj.
- Noj cov khoom me me, maj mam, thiab ntau zaus ntau dua ib hnub kom tsis txhob tsam plab thaum noj mov.
- Siv cov protein smoothies, yogurt, thiab kua zaub tsis txhob siv cov khoom noj khov. Cov kua tau yooj yim zom thiab tsis txhob ua rau lub plab ntau dhau li cov zaub mov ua. Sib tov cov txiv hmab txiv ntoo uas muaj fiber ntau rau hauv smoothies thiab yogurt kom pab txav cov zaub mov hauv (thiab tawm ntawm) lub plab zom mov.
- Tsis txhob haus cov dej qab zib thiab zom cov pos hniav. Cov npuas hauv cov dej haus no tuaj yeem ua rau koj tawg, thiab koj yuav nqos tau pa ntau ntxiv thaum zom cov pos hniav.
Txoj Kev 4 ntawm 5: Xaiv Cov Khoom Noj Zoo (Ntev Ntev)
Kauj Ruam 1. Tsis txhob hla pluas tshais
Pluas tshais yog pluas noj tseem ceeb tshaj plaws ntawm hnub, txawm tias koj tab tom sim poob phaus. Ua kom pom tseeb ntawm kev noj cov protein tsis muaj rog (qe dawb lossis cov roj tsawg yogurt) rau pluas tshais raws li txoj hauv kev ncaws pob pib koj cov metabolism, xav tias ntev dua, thiab pab koj hlawv calories txhua hnub.
Kauj Ruam 2. Noj cov zaub
Noj cov zaub tshiab, muaj fiber ntau ua ib feem ntawm koj cov zaub mov noj thiab yog khoom noj txom ncauj yuav pab koj txo kev tshaib plab thiab noj tsawg dua ib hnub.
Kauj Ruam 3. Haus dej kom ntau
Zam lwm cov dej qab zib thiab xaiv cov dej ntshiab, dawb.
- Haus 240 ml dej ua ntej noj mov los pab koj zoo siab ua ntej koj pib noj mov. Dej kuj pab ua kom cov metabolism thiab pab kev zom zaub mov.
- Nco ntsoov tias koj haus tsawg kawg 1.9 litres dej txhua hnub.
- Sim ua kom muaj qab ntxiag, tab sis tsis yog cov khoom qab zib rau koj cov dej haus, xws li mint tshiab, zaub basil, lossis cov dib txiav, kom cov dej haus muaj kev lom zem dua.
Kauj Ruam 4. Zam cov dej qab zib uas muaj calories
Cov dej qab zib uas muaj calorie ntau tuaj yeem ua rau txaus ntshai vim tias lawv tuaj yeem ua rau koj haus cov calories ntau yam yam tsis tau ua tiav. Sim haus cov dej haus xws li kua txiv qab zib, qab zib kas fes lossis tshuaj yej, thiab dej cawv.
Kauj Ruam 5. Txiav "cov zaub mov muaj teeb meem"
"Cov teeb meem zaub mov" suav nrog cov rog rog, ntxiv qab zib, ntsev, thiab hmoov txhuv nplej siab. Txhua yam ntawm cov khoom noj no muaj ntau dua 800 calories ntawm qhov xav tau caloric txhua hnub, thiab peb feem ntau noj lawv yam tsis tau paub nws!
- Ua tib zoo saib cov ntawv ntim khoom noj thiab zam cov khoom lag luam uas muaj cov khoom sib xws, trans, thiab cov rog, nrog rau ntxiv cov suab thaj.
- Tshem tawm cov zaub mov nrawm thiab ua kom zoo dua cov nplej (qhob cij dawb, piv txwv) uas muaj cov rog tag nrho thiab qee zaum cov khoom qab zib ntxiv tsis tsim nyog.
- Txwv cov ntsev thiab hmoov txhuv nplej siab yuav pab koj txo cov dej khaws cia thiab poob dej hnyav, uas yog qhov zoo rau poob phaus sai.
Kauj Ruam 6. Tswj cov khoom noj
Ntxiv nrog rau hom zaub mov, nws yog ib qho tseem ceeb los txiav txim siab seb koj tab tom noj zaub mov ntau npaum li cas. Sim txo qis cov zaub mov kom txuag tau calories, thiab ua raws cov lus qhia yooj yim no rau kev tswj hwm:
- Siv 140-185 grams ntawm cov protein tsis rog, xws li nqaij qaib, taum, thiab ntses.
- Siv 140-225 grams ntawm cov nplej tag nrho, thiab ib nrab ntawm nws los ntawm cov nplej tag nrho.
- Siv 1.5-2 khob txiv hmab txiv ntoo.
- Siv 2.5-3, 5 khob zaub.
- Siv 3 khob ntawm cov khoom siv mis tsis muaj rog lossis muaj roj tsawg.
- Noj tsis muaj ntxiv lawm ntawm 5-7 teaspoons ntawm cov roj (sim rau cov roj ntawm tsob ntoo keeb kwm thiab cov protein).
- Noj tsis muaj ntxiv lawm ntawm 121 calories los ntawm cov rog rog thiab ntxiv qab zib.
Kauj Ruam 7. Noj cov khoom me me, tab sis ntau zaus
Tsis txhob noj ntau pluas mov loj hauv ib hnub, sim ua kom lawv faib ua ntu me thiab noj lawv txhua hnub. Qhov no yuav pab khaws cov ntshav qab zib thiab cov metabolism hauv kev txheeb xyuas, thiab txo qhov kev ntxias kom noj cov khoom noj txom ncauj thaum noj mov.
Txoj Kev 5 ntawm 5: Ua kom lub cev muaj zog (Ntev Ntev)
Kauj Ruam 1. Tsom ntsoov rau cardio
Kev tawm dag zog lub plawv, xws li khiav, ua luam dej lossis aerobics, hlawv ntau calories ua rau lawv zoo tagnrho rau qhov poob phaus sai.
- Ib txwm sab laj nrog koj tus kws kho mob ua ntej pib ua haujlwm tshiab (lossis noj zaub mov noj).
- Nco ntsoov tias koj lub cev tawm hws tom qab koj ua kom sov sov, thiab ua kom nrawm dua li ib teev ntawm cardio.
- Sim sib txuas ua ntu zus, lossis ua kom lub zog muaj zog nyob rau lub sijhawm luv, rau hauv koj li kev ua haujlwm ib txwm muaj.
- Teem sijhawm 70 feeb ntawm cardio txhua hnub rau 3 hnub kom yaj cov rog.
Kauj Ruam 2. Ua qhov hnyav
Ua lub cev nyhav thiab kev qhia lub zog yuav pab koj txhim kho cov leeg thiab hlawv cov rog.
- Cov leeg hlawv roj thiab nqus cov calories, txawm tias thaum koj so.
- Tsis txhob ua nws ntau dhau thaum koj xub pib nqa qhov hnyav kom koj tsis txhob raug mob rau koj tus kheej. Hloov chaw, pib nrog qee qhov yooj yim yooj yim ua haujlwm hnyav.
Kauj Ruam 3. Sim hlawv cov calories kom siab tshaj plaws
Yog tias koj hlawv 500 calories ntau dua li koj noj hauv ib hnub rau ib lub lim tiam, koj tuaj yeem xav tias yuav poob txog 0.45-0.9 kg. Yog tias koj noj ntawm 1,000-1,2000 calories ib hnub thiab ua haujlwm ib teev ib hnub, koj tuaj yeem poob ntawm 1.4-2.2 kg.
Lub tswv yim
- Tshem tawm cov khoom noj txom ncauj thiab cov zaub mov tsis muaj zaub mov zoo hauv koj lub tsev. Txwv tsis pub, koj yuav tsis noj nws!
- Khaws ib phau ntawv teev khoom noj thiab sau tag nrho cov khoom noj uas koj noj txhua hnub. Qhov no yuav pab koj txheeb xyuas cov peev txheej ntawm cov calories thiab ua tib zoo saib rau cov khoom noj txom ncauj tsis tsim nyog.
- Sim ua ib feem tswj hwm los ntawm kev siv cov zaub xam lav me me es tsis txhob siv cov phaj loj.
- Yog tias koj noj ntawm lub tsev noj mov, npaj kom faib zaub mov nrog phooj ywg, lossis noj ib nrab thiab nqa lub tsev so so noj ntawm koj cov pluas noj tom ntej.
- Ua kom koj noj cov vitamin C thiab calcium ntau ntxiv. Ob leeg tuaj yeem hlawv cov rog, thiab kev tshawb fawb pom tias cov neeg uas muaj cov vitamin C tsawg thiab calcium hlawv cov rog tsawg dua li cov tib neeg uas muaj cov tshuaj ib txwm muaj. Qhov tsawg kawg nkaus txhua hnub rau vitamin C yog 75 mg rau cov poj niam (hnub nyoog qis dua 50 xyoos) thiab 90 mg rau cov txiv neej (hnub nyoog qis dua 50 xyoos), tab sis nce qhov koob tshuaj mus rau 400 mg tseem suav tias yog kev nyab xeeb. Koj tuaj yeem tau txais cov vitamin C ntau ntxiv los ntawm txiv pos nphuab, zaub paj, thiab txiv lws suav, thiab tau kawg koj tuaj yeem tau txais ntau ntxiv los ntawm cov vitamins thiab tshuaj ntxiv. Cov tshuaj calcium uas pom zoo rau poj niam thiab txiv neej (hnub nyoog qis dua 50 xyoos) yog 1,000 mg rau ib hnub. Calcium tuaj yeem nrhiav tau hauv cov khoom siv mis nyuj thiab cov tshuaj ntxiv.
- Noj cov protein ntau kuj tseem ceeb rau kev poob phaus (tseem ua rau kom cov leeg nqaij thiab noj qab nyob zoo!) Noj cov protein ntau pab koj xav tias "puv" ntev dua thiab txhawb koj cov metabolism kom hlawv ntau calories. Hloov cov khoom noj txom ncauj raws cov carb (xws li chips thiab qhob cij) nrog cov khoom noj muaj protein ntau (xws li nqaij nyuj jerky, txiv ntseej, lossis yogurt).
- Ua tshuaj txhuam hniav ua khoom qab zib. Tsis txhob noj nws! Txawm li cas los xij, koj tuaj yeem pab tiv thaiv kev tshaib plab rau khoom qab zib lossis khoom noj txom ncauj tom qab noj mov los ntawm kev txhuam koj cov hniav tom qab koj noj tas. Cov kauj ruam no tuaj yeem ua rau koj poob siab ntawm kev noj mov vim tias koj yuav tsum txhuam koj cov hniav dua, txawm hais tias koj cov hniav twb ci ib yam li hlaws.
Ceeb toom
- Zam kev noj zaub mov kom ntau li ntau tau thiab tsom mus rau kev hloov pauv kev ua neej raws li kev noj zaub mov thiab kev tawm dag zog uas nyob ntev. Cov kauj ruam no yuav pab koj poob phaus thiab ua kom nws tawm ntau dua 3 hnub.
- Tsis txhob hnov qab ib txwm sab laj nrog kws kho mob ua ntej pib noj zaub mov tshiab, tawm dag zog, lossis noj cov vitamins.
