Tshuaj noj

2024 Tus sau: Arianna Cook | [email protected]. Kawg hloov kho: 2024-01-12 18:14

Tshawb nrhiav cov yam ntxwv thiab cov ntsiab lus tseem ceeb ntawm kev noj tshuaj lom neeg, nrog rau cov ntawv qhia zaub mov, ua tsaug uas koj tuaj yeem poob phaus yam tsis muaj kev phom sij rau kev noj qab haus huv. Kev noj tshuaj lom neeg ntawm Osama Hamdiy tau txiav txim siab yog ib qho kev nyiam tshaj plaws thiab muaj txiaj ntsig zoo uas muaj cov protein tsawg-carbohydrate noj hnub no, uas koj tuaj yeem poob phaus. Tom qab ua raws cov txheej txheem no, kwv yees li ib feem peb ntawm tag nrho lub cev qhov hnyav ploj mus. Rau kev ua tiav tag nrho cov txheej txheem ntawm kev noj zaub mov, nws ua tau kom tshem tau 25 kg. Cov txheej txheem no tseem tuaj yeem raug hu ua txheej txheem qe, tab sis tsis muaj tshuaj lom nyob rau ntawm nws qhov tseem ceeb.

Cov zaub mov noj no tau tsim los ntawm tus kws tshaj lij Osama Hamdiy, thaum pib lub sijhawm ntawm chav kawm yog ib hlis nkaus xwb, thiab nws tau pom zoo kom tawm tsam qhov hnyav dhau rau cov neeg uas muaj ntshav qab zib. Tab sis ua tsaug rau qhov txiaj ntsig zoo, cov txheej txheem no tau pib siv dav los ntawm yuav luag txhua tus.

Kev noj zaub mov tau txais nws lub npe vim qhov tseeb tias qee yam khoom noj muaj cov tshuaj tiv thaiv kab mob, vim li ntawd, muaj kev zom cov rog ntau dua. Nws yog ib qho tseem ceeb kom nco ntsoov tias cov ntawv qhia zaub mov noj zaub mov noj yog nruj me ntsis cov calories thiab yuav tsum tau ua raws, txwv tsis pub cov txiaj ntsig xav tau yuav tsis tau txais. Dr. Chlamydius thov hais tias ua tsaug rau kev paub txog qhov nyuaj ntawm cov txheej txheem tshuaj uas tshwm sim hauv lub cev, nws muaj peev xwm xaiv cov zaub mov zoo uas yuav nqus tau sai thiab yuav tsis ua rau pom cov rog rog.

Cov cai thiab cov yam ntxwv ntawm kev noj tshuaj lom neeg

Apples, dej, ntsuas kab xev thiab dumbbell

Cov menyuam ntxhais uas twb tau sim ua kom muaj kev noj zaub mov zoo rau lawv tus kheej pom zoo pib nws hnub Monday, vim tias kev noj zaub mov nruj me ntsis rau hnub ntawm lub lim tiam. Yog tias chav kawm raug ua txhaum, koj yuav tau rov pib dua, thaum lub sijhawm so tsis muaj teeb meem hlo li.

Cov yam ntxwv tseem ceeb thiab cov hauv paus ntsiab lus ntawm kev noj tshuaj lom neeg yog:

Txhua tag kis sawv ntxov, ua ntej noj tshais, nws yog qhov yuav tsum tau kos koj tus kheej qhov hnyav ntawm daim ntawv tshwj xeeb kom thiaj tuaj yeem saib xyuas qhov tshwm sim ntawm kev noj zaub mov.
Txhua txhua hnub koj yuav tsum haus tsawg kawg 2 litres ntawm cov dej huv, tab sis tsis yog thaum noj mov, tab sis nyob nruab nrab ntawm noj mov.
Cov tshuaj lom neeg tsis muaj hnub nyoog txwv thiab tuaj yeem siv tau los ntawm yuav luag txhua tus neeg.
Cov khoom tseem ceeb ntawm kev noj zaub mov yog hau qe. Lawv muaj lub peev xwm ua kom nqus tau zoo hauv lub cev, tab sis, txawm hais tias cov ntsiab lus calories tsawg, muab lub cev nrog lub zog tsim nyog.
Yog tias cov zaub mov tsis tau qhia meej, nws raug tso cai noj kom txog thaum muaj kev txaus siab ua kom tiav.
Nws tau tso cai kom haus cov txiv hmab txiv ntoo citrus (txiv kab ntxwv qaub, txiv qaub thiab txiv kab ntxwv), vim tias lawv tau sib xyaw ua ke nrog lwm cov khoom lag luam thiab pab txhawb rau kev ua kom cov rog tawg.
Yog tias koj muaj kev tsis txaus siab rau tus kheej rau cov khoom tshwj xeeb, koj tuaj yeem tso nws tseg.
Txhua cov txiv hmab txiv ntoo raug tso cai tshiab, tshwj tsis yog txiv hmab, txiv tsawb, txiv hmab txiv ntoo qhuav thiab txiv nkhaus taw.
Nws raug txwv tsis pub hloov qee yam khoom nrog lwm tus, vim yuav tsis muaj txiaj ntsig los ntawm kev noj haus zoo li no.
Lub sijhawm noj zaub mov yog ib hlis nkaus xwb, nws raug tso cai nqa tawm ib xyoos ib zaug.
Tsis txhob siv cov txuj lom kub heev thiab roj thaum ua noj. Koj tuaj yeem ua zaub mov hauv dej lossis hauv koj tus kheej kua txiv.
Nws yog qhov tsim nyog sim ua kom tsis txhob qab zib thiab ntsev tag nrho, lossis txo lawv cov nyiaj kom tsawg li qhov xav tau. Qhov kev xaiv zoo tshaj yog yuav hloov qab zib nrog zib ntab.
Tsawg kawg ob teev yuav tsum dhau ntawm cov zaub mov tseem ceeb.
Yuav tsum muaj pluas noj zaum kawg ob peb teev ua ntej yuav mus pw.
Tsuas yog cov rog tsawg thiab cov zaub mov noj raug tso cai rau hauv cov zaub mov kib, ci lossis ci (piv txwv li, nqaij nyuj thiab nqaij qaib, tab sis tsuas yog tsis muaj daim tawv nqaij).
Txhua cov zaub raug tso cai tshiab, steamed lossis boiled, tsuas yog kev zam yog qos yaj ywm.
Rau cov khoom noj txom ncauj, cov txiv hmab txiv ntoo tshiab, txiv hmab txiv ntoo lossis zaub tuaj yeem siv tau, tab sis tsuas yog ob peb teev tom qab noj mov tseem ceeb.

Cov txiaj ntsig ntawm Cov Khoom Noj Tshuaj

Kev ua tau zoo ntawm cov txiaj ntsig tau txais, tom qab ua zaub mov noj tshuaj, pab qhia ntau yam ntawm nws cov txiaj ntsig zoo, uas suav nrog:

Qhov nruab nrab, poob phaus yog li ib feem peb ntawm thawj lub cev hnyav.
Nws yog qhov kev xaiv zoo tshaj plaws rau cov neeg uas muaj mob xws li mob ntshav qab zib.
Kev noj zaub mov yog sib npaug, yog li lub cev tau txais qhov xav tau ntawm cov as -ham thiab cov vitamins.
Vim yog cov zaub mov sib txawv ntawm cov tshuaj noj thiab qhov loj ntawm ib feem, kev noj zaub mov tsis txwv, yog li nws yooj yim heev rau kev hloov cov zaub mov.
Tom qab ib hlis, thaum lub sijhawm noj zaub mov noj, lub cev xav tau qab zib, rog, hmoov nplej, zaub mov qab yog txo qis, thiab nws tuaj yeem tswj hwm kev tshaib plab.

Qhov tsis zoo ntawm kev siv tshuaj lom neeg

Ib tug txiv neej muaj plab tsis xis nyob

Ib yam li lwm txoj hauv kev kom poob phaus, uas yog raws kev txwv kev noj zaub mov, tshuaj lom neeg muaj qee yam contraindications, uas suav nrog cov hauv qab no:

Thawj pluas mov yuav zoo ib yam txhua lub hlis.
Lub qe noj zaub mov raug txwv nruj me ntsis thaum cev xeeb tub thiab lactation.
Nws tsis pom zoo kom siv cov txheej txheem no thaum muaj kab mob ntawm daim siab, ob lub raum thiab lub plawv, teeb meem ntawm lub plab zom mov thiab tso zis, nrog ntshav siab.
Yog tias koj ua xua rau citrus txiv hmab txiv ntoo lossis qe.
Kev noj zaub mov thiab khoom noj khoom haus yuav tsum tau ua nruj me ntsis, tsis tuaj yeem tsis muaj qhov sib txawv los ntawm kev tsim khoom noj.

Tshuaj noj rau ib hlis

Cov txheej txheem txheej txheem ntawm kev noj tshuaj lom neeg yog tsim rau raws nraim plaub lub lis piam thiab, yog tias tsim nyog, nws tuaj yeem rov ua cov zaub mov ntawm thawj lub lim tiam, tom qab uas koj tuaj yeem mus rau plaub plaub tam sim ntawd.

1st lub lim tiam ntawv qhia zaub mov

Rau xya hnub, ob qho tib si thawj zaug thiab lub lim tiam thib ob, yuav muaj cov pluas tshais zoo ib yam - 2 lub qe qhuav, 0.5 txiv kab ntxwv qaub, txiv qaub lossis txiv kab ntxwv.

Nws yog qhov yuav tsum tau nruj me ntsis saib cov ntawv qhia zaub mov ntawm cov hnub uas tseem tshuav ntawm kev noj haus:

Hnub Monday - rau pluas su, ib hom txiv hmab txiv ntoo hauv qhov tsis txwv, rau noj hmo, ib hom nqaij (koj tuaj yeem noj ntau npaum li koj xav tau kom txog thaum koj xav tias puv).
Tuesday - rau pluas su, nqaij qaib hauv ib qho twg, rau noj hmo, txiv kab ntxwv qaub, qe thiab zaub hauv qhov txwv tsis pub dhau, kom txog thaum koj xav tias puv.
Wednesday - rau pluas su, nyuaj cheese, tab sis tsis muaj rog ntau yam, ci ci ci, txiv lws suav, rau noj hmo ib hom nqaij, hauv ib qho twg.
Hnub Thursday - ib hom txiv hmab txiv ntoo rau pluas su, kom txog thaum muaj kev txaus siab los, rau noj hmo, ib hom nqaij thiab zaub xas lav, kom txog thaum pib muaj kev xav ntawm satiety.
Hnub Friday - qe rau pluas su, hauv ib qho twg, rau zaub xam lav noj hmo, ntses thiab txiv hmab txiv ntoo, kom txog thaum koj hnov tag.
Hnub Saturday - rau pluas su, ib hom txiv hmab txiv ntoo hauv qhov tsis txwv, rau noj hmo, ib hom nqaij thiab zaub xas lav, kom txog thaum koj xav tias puv.
Hnub Sunday - rau pluas su noj nqaij qaib, txiv hmab txiv ntoo citrus thiab zaub hauv ib qho twg, zaub rau noj hmo kom txog thaum koj xav tias puv.

2nd lub lim tiam ntawv qhia zaub mov

Tag nrho xya hnub, pluas tshais los ntawm lub lim tiam dhau los noj zaub mov ntau dua. Hauv cov pluas noj tas, koj yuav tsum nruj ua raws cov zaub mov hauv qab no:

Hnub Monday - rau pluas su ib yam ntawm cov nqaij thiab zaub xas lav, kom txog thaum koj xav tias puv, rau zaub noj hmo, qe thiab txiv hmab txiv ntoo hauv cov txiv ntoo tsis txwv.
Tuesday - rau pluas su, nqaij qaib fillet thiab zaub xas lav, kom txog thaum koj txaus siab; noj hmo, txiv kab ntxwv qaub, qe thiab zaub hauv qhov txwv tsis pub muaj.
Wednesday - rau pluas su ib yam ntawm cov nqaij thiab dib, kom txog thaum koj xav tias puv; rau noj hmo, zaub, qe thiab txiv hmab txiv ntoo citrus hauv ib qho twg.
Hnub Thursday - rau pluas su, muaj roj tsawg cheese, qe thiab zaub, ua ntej pib qhov kev xav ntawm satiety, noj hmo, qe hauv qhov txwv tsis pub ntau.
Hnub Friday - ib hom ntses rau pluas su, qe hauv txhua qhov kom noj hmo.
Hnub Saturday - rau pluas su ib hom nqaij, txiv lws suav thiab txiv hmab txiv ntoo hauv cov txiv ntoo tsis txwv, rau noj hmo cov txiv hmab txiv ntoo kom txog thaum koj xav tias puv.
Hnub Sunday - rau pluas su, nqaij qaib fillet, zaub thiab txiv hmab txiv ntoo, rau noj hmo, txhua yam txiv ntoo hauv qhov txwv tsis pub tshaj.

Lub lim tiam thib 3 ntawv qhia zaub mov

Hnub Monday - txiv hmab txiv ntoo tshiab thiab siav, txiv hmab txiv ntoo thoob plaws ib hnub hauv ib qho twg.
Tuesday - boiled, steamed thiab zaub tshiab txhua hnub hauv qhov txwv tsis pub tshaj.
Wednesday - zaub thiab txiv hmab txiv ntoo (steamed, boiled, fresh).
Hnub Thursday - nqaij nruab deg thiab ntses hauv daim ntawv ci thiab hau hauv qhov txwv tsis pub dhau ib hnub.
Hnub Friday - zaub tshiab, ib hom nqaij, ci, ci lossis ci hauv ib qho twg.
Hnub Saturday - boiled, steamed thiab zaub tshiab thoob plaws ib hnub hauv qhov txwv tsis pub tshaj.
Hnub Sunday - txiv hmab txiv ntoo tshiab thiab siav nrog txiv hmab txiv ntoo, tab sis tsuas yog ib hom, thoob plaws ib hnub hauv ib qho twg.

4th lub lim tiam ntawv qhia zaub mov

Tus naj npawb ntawm cov khoom tsim los rau peb pluas noj, nrog tsawg kawg ob teev ntawm txhua pluas noj:

Hnub Monday - citrus txiv hmab txiv ntoo, bran toast, nqaij qaib fillet, 2 txiv lws suav, 2 dib, 250 g ntawm ntses.
Tuesday - bran toast, 500 g ntawm melon los yog melon (tuaj yeem hloov nrog 2 txiv apples siav), 2 txiv lws suav, 2 dib, 400 g ntawm nqaij.
Wednesday - citrus, bran toast, 2 txiv lws suav, 2 dib, 250 g zaub, 100 rog rog rog tsawg.
Hnub Thursday - citrus, nqaij qaib fillet, bran toast, 2 txiv lws suav, 2 dib.
Hnub Friday - citrus, 2 txiv lws suav, zaub xas lav, 2 qe.
Hnub Saturday - citrus, bran toast, nqaij qaib fillet, 2 dib, 2 txiv lws suav, 200 g rog rog kefir, 150 g noj tsev cheese nrog 0% rog.
Hnub Sunday - citrus, bran toast, 2 dib, 2 txiv lws suav, 250 g zaub, 200 g ntses, 100 g ntawm kev noj haus tsev cheese nrog 0% rog.

Kev noj tshuaj lom neeg: qhov tseeb

Thaum ua raws li kev noj zaub mov noj tshuaj, rau qee lub sijhawm lub cev yuav txwv tsis pub muaj cov carbohydrates nkag los, thaum lub zog tau txais los ntawm ib qho protein xwb. Lub cev siv lub zog ntau ntxiv rau kev ua cov protein, vim qhov poob phaus pib tshwm sim.

Txhawm rau ntxiv lub cev lub cev ntawm cov vitamins, nws yog qhov yuav tsum tau noj zaub tshiab thiab txiv hmab txiv ntoo uas ua kom sib npaug ntawm kev noj zaub mov. Ua ntej ua raws txoj hauv kev no kom poob phaus, koj yuav tsum xub sab laj nrog kws noj zaub mov kom paub seb puas muaj qhov tsis zoo.

Thaum pib, cov khoom noj muaj protein no tau tsim tshwj xeeb rau cov neeg uas muaj ntshav qab zib thiab pom tias nws nyuaj rau poob phaus siv lwm txoj hauv kev los poob phaus. Los ntawm kev ua raws cov zaub mov no, cov leeg nqaij tau tiv thaiv thaum lub sijhawm txwv kev noj zaub mov. Cov protein muaj txiaj ntsig zoo rau lub cev kom txaus thiab pab tsis tau tsuas yog tshem tawm cov rog hauv lub cev uas twb muaj lawm, tab sis kuj tseem tsim cov leeg nqaij rau cov kis las.

Nrog kev pab los ntawm kev noj zaub mov muaj tshuaj, muaj txoj hauv kev kom tshem tau yuav luag 25 kg ntawm qhov hnyav tshaj hauv ib hlis nkaus xwb. Txawm li cas los xij, cov txiaj ntsig no tuaj yeem ua tiav tsuas yog muaj kev tawm dag zog lub cev tas li. Nws yuav txaus kom ua kom lub zog sawv ntxov lossis dhia hauv huab cua ntshiab txhua hnub. Yog tias koj xav kom poob phaus thiab tshem tawm cov co toxins uas tsim teeb meem los ntawm lub cev, koj yuav tsum nruj me ntsis ua raws cov zaub mov tau tsim tseg.

Xav paub ntau ntxiv txog Osama Hamdiy kev noj zaub mov hauv video no: