Yuav ua li cas kom poob ceeb thawj los ntawm 5-10 kg: ib tug kev cob qhia thiab khoom noj khoom haus kev pab cuam rau ib tug sustainable tshwm sim

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Cov phaus ntxiv yuav tsis rov qab los.

Qhov zoo ntawm qhov kev zov me nyuam yog dab tsi

Qhov kev zov me nyuam yog tsim los rau 5 lub hlis thiab suav nrog tsis tsuas yog kev cob qhia xwb, tab sis kuj tseem muaj cov khoom noj muaj calorie tsawg. Yog tias koj ua raws li tag nrho cov lus qhia, koj yuav poob ntawm 1.5 mus rau 2.5 kg ib hlis. Qhov no yog qhov zoo tshaj plaws ceev: koj yuav tsis ua mob rau koj noj qab haus huv thiab yuav tsuas poob rog, tsis dej thiab nqaij. Qhov no txhais tau tias koj yuav tshem tawm cov phaus ntxiv tag nrho.

Lub neej hacker tawm tswv yim tawm tsam tawm ntawm qhov kev pab cuam tom qab ncav cuag qhov xav tau qhov hnyav. Koj tuaj yeem maj mam rov qab mus rau yav dhau los kev noj zaub mov calorie, tab sis txuas ntxiv noj qab haus huv thiab tawm dag zog. Qhov no yuav pab koj tswj koj qhov hnyav.

Leej twg yog qhov kev poob phaus workout program rau?

1. Cov neeg tsis muaj teeb meem nrog pob qij txha thiab txha nraub qaum, lub plawv thiab cov hlab ntsha.
2. Cov neeg uas muaj me ntsis rog. Qhov no txhais tau hais tias koj lub cev qhov Performance index yog nyob rau hauv ib txwm txwv, tab sis koj tsis nyiam koj cov tsos thiab xav poob mus txog 10 kg.

Xam koj lub cev qhov Performance index siv cov mis: lub cev hnyav / qhov siab². Loj yuav tsum nyob rau hauv kilograms thiab qhov siab nyob rau hauv meters. Saib rau tus lej tshwm sim hauv lub rooj:

BMI	xwm txheej
<18, 5	Tsis hnyav
18, 5–24, 9	Lub cev hnyav
25–29, 9	Kev rog rog
30–34, 9	Kev rog rog kuv degree
35–39, 9	Kev rog rog II degree
>40	Kev rog rog III degree

Dab tsi suav nrog hauv qhov program

Muaj ntau txoj hauv kev ua kom koj lub cev poob rog. Lub neej hacker tau xaiv cov kev ua haujlwm sib xyaw uas suav nrog:

1. Khiav … Qhov no yog ib txoj hauv kev zoo kom hlawv calorie ntau ntau.
2. Kev cob qhia lub cev muaj zog … Lawv yuav pab koj tsim thiab ntxiv dag zog rau koj cov leeg. Cov leeg nqaij ntau, cov calorie ntau ntau nws yuav siv los ua haujlwm rau nws. Ntxiv rau, kev cob qhia lub zog txhawb nqa testosterone, uas pab hlawv rog.
3. Interval workouts - kev tawm dag zog ua ib qho tom qab nrog me ntsis lossis tsis so. Thaum lub cev hloov mus rau qhov kev ntxhov siab thiab tsis poob rog, kev cob qhia ib ntus yuav thawb qhov kev nce qib. Koj tuaj yeem siv lawv rau hnub thaum tsis muaj sijhawm rau cardio thiab kev cob qhia lub zog.

Yuav ua li cas cob qhia kom poob 5-10 kg

Koj yuav xyaum plaub hnub hauv ib lub lis piam. Hnub Wednesday, sim taug kev ntau dua thiab siv sijhawm ua haujlwm. Hnub so, siv sijhawm 30 mus rau 90 feeb taug kev.

Hnub ntawm lub lim tiam	1st muaj	2nd muaj	3rd muaj	4 muaj	5 muaj
Mon.	Khiav	Khiav	Khiav	Khiav	Khiav
Tue	Hwj chim	Hwj chim	Hwj chim	Lub zog + lub sijhawm	Lub zog + lub sijhawm
Wed	-	-	-	-	-
NS.	Khiav	Khiav	Khiav	Khiav	Khiav
Hnub Friday.	Hwj chim	Hwj chim	Hwj chim	Lub zog + lub sijhawm	Lub zog + lub sijhawm
Sat. - Hnub.	30 feeb taug kev	60 feeb taug kev	90 feeb taug kev	90 feeb taug kev	90 feeb taug kev

Slimming workout program: hli 1

Ua raws li cov txheej txheem 30/30

Cov qauv no yuav pab koj tau siv los khiav yam tsis muaj kev tsis xis nyob ntau. Kev tawm dag zog yuav siv sijhawm 30 feeb, thiab khiav tsis nres yuav tsum yog tsawg kawg 30 vib nas this.

Nov yog daim duab koj yuav siv los cob qhia:

• Ua kom sov - 10 feeb taug kev.
• 15 feeb ntawm alternating jogging (kwv yees li 8 km / h) thiab stride: 30 vib nas this ntawm kev khiav, taug kev kom txog thaum rov zoo. Taug kev kom txog thaum koj hnov lub zog khiav rau 30 vib nas this tom ntej. Yog tias koj tuaj yeem khiav tau ntau dua 30 vib nas this, ua li ntawd.
• Hitch - 5 feeb taug kev.

Yuav Pib Ua Haujlwm Li Cas: Phau Ntawv Qhia Pib Ua tiav →

Kev cob qhia muaj zog: nnoj 1-2

• Nias crunches - 3 teeb ntawm 15 reps.
• Tsa caj npab thiab txhais ceg - 3 teeb ntawm 16 reps.
• Txhawb nqa-ups - 3 teeb ntawm 20 reps.
• Rov qab thawb-ups - 3 teeb ntawm 10 reps.
• Squats - 3 teev ntawm 15 reps
• Glute Bridge - 3 teeb ntawm 15 reps

Crunches ntawm xovxwm

Tshem tawm tsuas yog lub xub pwg nyom thiab lub xub pwg nyom ntawm hauv pem teb, sab nraub qaum tseem tsis muaj zog thoob plaws hauv kev tawm dag zog. Muab koj ob txhais tes rau hauv qab koj lub taub hau, nthuav koj lub luj tshib rau ob sab.

Sawv ntawm caj npab thiab txhais ceg

Tsa lub caj npab thiab txhais ceg ua ke.

Txhawb nqa push-ups

Qhov kev tawm dag zog no yuav pab npaj koj cov leeg rau cov classic push-ups. Thaum lub sij hawm thawb-ups, lub luj tshib yog nyob ntawm lub kaum sab xis ntawm 45 degrees los yog tsawg dua, lub xub pwg nyom qis, abs thiab glutes yog nruj, thiab lub cev yog nyob rau hauv txoj kab ncaj nraim.

Yuav ua li cas kawm thawb nce 50 zaug hauv ib hlis →

Rov qab push-ups

Tig koj sab nraub qaum mus rau qhov kev txhawb nqa zoo li qub, muab koj txhais tes rau ntawm nws nrog koj cov ntiv tes rau ntawm koj thiab ua cov thawb-ups. Sim txo koj tus kheej kom txog thaum koj lub xub pwg nyom sib luag rau hauv pem teb.

Squats

Sim squat sib sib zog nqus, tab sis tib lub sijhawm ua kom koj lub nraub qaum ncaj, tsis txhob nqa koj lub luj taws tawm hauv pem teb, thiab nthuav koj lub hauv caug. Tig cov ntiv taw ntawm koj txhais taw 45 degrees.

Glute choj

Nqa koj lub plab los ntawm straining koj cov leeg gluteal.

Kev cob qhia muaj zog: nnoj 3-4

• Crunches ntawm xovxwm - 3 teeb ntawm 20 reps.
• Superman - 3 teeb ntawm 10 reps
• Lub hauv caug thawb-ups - 3 teeb ntawm 15 reps.
• Rov qab thawb-ups - 3 teeb ntawm 15 reps.
• Squats - 3 teev ntawm 20 reps
• Glute Bridge - 3 teeb ntawm 20 reps

Superman

Pw rau hauv pem teb ntawm koj lub plab, tib lub sijhawm tsa koj txhais caj npab ncaj nraim. Tuav lub pose rau 1-2 vib nas this, tom qab ntawd txo koj tus kheej thiab rov ua qhov kev tawm dag zog.

Lub hauv caug push-ups

Koj tuaj yeem ua thawb-ups los ntawm ob lub hauv caug lossis sim ib qho kev xaiv nyuaj - los ntawm ib qho. Ncaj rau lwm ceg thiab tsis txhob txo qis rau hauv pem teb kom txog thaum kawg ntawm kev tawm dag zog. Hauv qab, kov hauv pem teb nrog koj lub hauv siab.

Slimming Workout Program: Lub hli 2

Khiav

• 10 feeb taug kev.
• 15 feeb ntawm kev khiav, yog tias ua tau yam tsis nres.
• 5 feeb taug kev.

Ib qho kev tawm dag zog yooj yim los pab koj khiav kom zoo →

Kev cob qhia muaj zog: lub lis piam 1-2

• Nias Folds - 3 teeb ntawm 20 reps.
• Superman - 3 teeb ntawm 15 reps
• Push-ups - 3 teeb ntawm 20 reps: 3 classic + 17 ntawm lub hauv caug.
• Rov qab thawb-ups nrog ob txhais ceg ncaj - 3 teeb ntawm 10 reps.
• Squats - 3 teev ntawm 25 reps
• Ib txhais ceg pelvic nce - 3 teeb ntawm 10 reps.

Nias folds

Khoov koj lub hauv caug ntawm lub kaum sab xis, tuav koj ob txhais tes hauv qab koj lub taub hau, sim tsis txhob nqa koj lub luj tshib ua ke.

Tsis txhob kho koj ob txhais taw los ntawm kev rub lawv hauv qab lub txee lossis lub rooj zaum: yog tias cov leeg nqaij hauv plab tsis muaj zog txaus, kho tuaj yeem ua rau tus txha nraub qaum.

Classic push-ups

Muab koj lub dab teg rau hauv qab koj lub xub pwg nyom, nruj koj abs thiab glutes, thiab tsis txhob khoov koj lub hauv caug. Hauv qab, kov hauv pem teb nrog koj lub hauv siab thiab lub duav.

Ua push-ups rau ib hlis, 100 zaug ib hnub twg. Nov yog qhov tshwm sim rau koj lub cev tom qab ntawd →

Rov qab thawb-ups nrog ob txhais ceg ncaj

Sim txo koj tus kheej kom txog thaum koj lub xub pwg nyom sib luag rau hauv pem teb. Tab sis tsis qis dua, txwv tsis pub koj yuav raug mob.

Ib ceg pelvic tsa

Pw rau hauv pem teb ntawm koj nraub qaum, khoov ib ceg ntawm lub hauv caug thiab muab tso rau ntawm pob taws, ncaj rau lwm tus. Tsa thiab txo koj lub plab, xav tias cov leeg glute nruj. Ces hloov ob txhais ceg.

Kev cob qhia muaj zog: lub lis piam 3-4

• Nias Folds - 3 teeb ntawm 25 reps.
• Superman - 3 teeb ntawm 20 reps
• Push-ups - 3 teeb ntawm 20 reps: 5 classic + 15 ntawm lub hauv caug.
• Rov qab thawb-ups nrog ob txhais ceg ncaj - 3 teeb ntawm 15 reps.
• Lunges nyob rau hauv qhov chaw - 3 teeb ntawm 10 reps rau txhua ceg.
• Ib txhais ceg pelvic nce - 3 teeb ntawm 15 reps

Onsite lunges

Lub hauv caug kaum ntawm lub hauv ntej ceg yuav tsum yog 90 degrees. Khaws koj nraub qaum ncaj. Nco ntsoov tias lub hauv caug tsis protrude tshaj tus ntiv taw.

Yuav ua li cas kom lub hauv caug-safe lunges →

Slimming workout program: hli 3

Khiav

Koj yuav khiav 400 meters ntau dua txhua lub lis piam lub hlis no dua li lub hli dhau los. Khiav ntawm qhov nrawm uas yooj yim rau koj, tab sis tsis txhob nres kom txog thaum kawg ntawm qhov kev ncua deb.

• Lub lim tiam 1 - 2, 4 km khiav.
• Lub lim tiam 2 - 2, 8 km khiav.
• Lub lis piam 3 - 3.2 km khiav.
• Lub lis piam 4 - 3.6 km khiav.

Ua ntej khiav, nco ntsoov ua kom sov:

• 5 feeb taug kev nrawm.
• Kev sib koom ua ke ua kom sov thiab dynamic ncab, raws li hauv video hauv qab no.

Tom qab koj workout, txias cia:

• 5 feeb taug kev.
• Static ceg stretch. Xaiv los ntawm tsab xov xwm no ib qho ncab ib zaug kom ncab koj cov glutes, ncej puab (pem hauv ntej, nraub qaum, sab nrauv, thiab sab hauv), thiab cov leeg nqaij. Tuav txhua txoj hauj lwm rau 30 vib nas this mus rau 2 feeb.

Kev cob qhia lub zog: lis 1-2

1. Nias Folds - 3 teeb ntawm 30 reps.
2. Superman - 3 teeb ntawm 20 reps
3. Classic push-ups - 3 teev ntawm 7 reps.
4. Dumbbell Reverse Dips - 3 teeb ntawm 10 reps.
5. Bounce Squats - 3 teev ntawm 15 reps.
6. Nce lub plab nrog ob txhais ceg ntawm dais - 3 teeb ntawm 10 reps.

Dumbbell Reverse Leg Dips

Sim nqis mus rau qhov sib npaug ntawm koj lub xub pwg nyom nrog hauv pem teb, tab sis tsis qis dua.

Dhia squats

Squat kom txog thaum koj lub duav mus rau hauv pem teb, lossis qis dua, thiab tom qab ntawd dhia tawm. Koj tsis tas yuav dhia siab. Qhov tseem ceeb tshaj plaws yog cov ko taw tag nrho tawm hauv pem teb.

Common Squat Mistakes thiab Yuav Ua Li Cas Kho Lawv →

Nce lub pelvis nrog ob txhais ceg ntawm ib dais

Nqa koj lub plab kom siab li sai tau. Qhov kev txhawb nqa siab dua, qhov kev tawm dag zog ntau dua.

Kev cob qhia muaj zog: lub lis piam 3-4

• Nias Folds - 3 teeb ntawm 30 reps.
• Superman - 3 teeb ntawm 20 reps
• Classic push-ups - 3 teev ntawm 10 reps.
• Dumbbell Reverse Dips - 3 teeb ntawm 15 reps.
• Nce cov kauj ruam - 3 teeb ntawm 10 reps rau txhua ceg.
• Tsa lub plab nrog ob txhais ceg ntawm dais - 3 teeb ntawm 15 reps.

Stepping lub dais

Thaum lub kauj ruam, lub hauv caug yog me ntsis tig mus rau sab, nws yuav tsum tsis txhob tig mus rau sab hauv. Tsis txhob so koj txhais tes ntawm koj txhais ceg thaum nqa, nyob rau saum toj, ncaj ncaj.

Slimming Workout Program: Lub Hlis 4

Khiav

Lub hlis no koj yuav tau paub qhov kev ncua deb tshiab. Zoo li lub sijhawm dhau los, 400 meters ntxiv txhua lub lim tiam. Ua kom sov thiab txias cia zoo ib yam.

• Lub lis piam 1 - 4 km.
• Lub lis piam 2 - 4.4 km.
• Lub lis piam 3 - 4, 8 km.
• Lub lis piam 4 - 5 km.

Kev cob qhia muaj zog: lub lis piam 1-2

• V-folds rau abs - 3 teeb ntawm 15 reps.
• Superman - 3 teeb ntawm 20 reps
• Classic push-ups - 3 teev ntawm 12 reps.
• Dumbbell Reverse Dips - 3 teeb ntawm 15 reps.
• Ib Leeg Hlais Squats - 3 teeb ntawm 15 reps rau txhua ceg.
• Lub xub pwg nyom - 3 teeb ntawm 10 reps rau txhua ceg.

V-folds

Pw rau hauv pem teb ntawm koj nraub qaum, ncab koj txhais tes hla koj lub taub hau, thiab ncab koj ob txhais ceg. Tsa koj lub cev thiab ob txhais ceg thiab kov koj cov ntiv taw mus rau koj txhais taw. Rov qab mus rau qhov chaw pib thiab rov ua dua.

Split squats ntawm ib ceg

Thaum squatting, tig lub hauv caug ntawm koj txhais ceg sab nraud me ntsis.

Nce lub pelvis nrog kev txhawb nqa hauv qab lub xub pwg nyom

Lean koj lub xub pwg nyom ntawm qhov chaw ruaj khov, ua kom koj txhais ceg dawb ntawm qhov hnyav thoob plaws hauv kev tawm dag zog. Thaum straining koj cov leeg gluteal, sim tsa koj lub plab kom siab li sai tau.

Kev cob qhia muaj zog: lub lis piam 3-4

• V-folds rau abs - 3 teeb ntawm 15 reps.
• Superman - 3 teeb ntawm 20 reps
• Classic Leg Raise Push-ups - 3 teeb ntawm 10 reps.
• Dumbbell Reverse Dips - 3 teev ntawm 17 reps.
• Hill dhia - 3 teeb ntawm 20 reps.
• Lub xub pwg nyom - 3 teeb ntawm 15 reps rau txhua ceg.

Classic push-ups nrog ib txhais ceg nqa

Nias rau hauv ntau yam, kom txog thaum koj lub hauv siab kov hauv pem teb. Tsa koj txhais ceg kom siab li qhov ua tau - txoj kev no koj ua kom siv cov leeg gluteal. Hloov ob txhais ceg.

dhia saum toj

Nrhiav qhov chaw ruaj khov: lub rooj zaum ruaj khov, lub rooj zaum hauv lub tiaj ua si. Xyuas koj ib puag ncig kom koj tsis txhob tsoo rau hauv cov khoom ntse lossis cov khoom tawv thaum koj ntog. Ua kom ncaj ncaj rau sab saum toj yog lub rooj zaum lossis txee siab.

Interval workouts

Hloov ntawm ob qho kev ua haujlwm. Piv txwv li, ua thawj zaug rau hnub Tuesday, thib ob tsuas yog hnub Thursday.

Ua ib ce rau 20 vib nas this, ces so rau 40 vib nas this. Txij thaum pib ntawm feeb tom ntej, ua ib qho kev tawm dag zog tshiab ntawm daim ntawv teev npe.

Ua ob lub voj voog. Koj tuaj yeem so ntawm lub voj voog, tab sis tsis pub ntau tshaj 1 feeb.

Thawj qhov kev tawm dag zog

dhia jacks

Qav dhia

dhia hauv qhov chaw

Txo qis rau lub luj tshib hauv qhov bar

Dhia lunges

Thib ob workout

Burpee

Sumo squats nrog nce ntawm lub hauv caug mus rau lub luj tshib

Dhia "Legs ua ke - ob txhais ceg sib nrug" nyob rau hauv ib txoj hauj lwm dag

Dhia squats

Push-ups nrog kev nkag mus rau sab bar

Yuav ua li cas rau koj yog tias koj ua lub plank txhua hnub →

Slimming Workout Program: Lub hli 5

Khiav

Khiav 5 km txhua qhov kev tawm dag zog ntawm koj tus kheej. Ua kom sov thiab txias yog tib yam li lub hli dhau los.

Yog tias koj tseem muaj zog thiab xav nce qhov kev ncua deb, thov. Tsuas yog tsis txhob ntxiv ntau ib zaug: 400 meters yuav txaus.

Kev cob qhia lub zog: lis 1-2

• V-folds ntawm abs - 3 teeb ntawm 20 reps.
• Superman - 3 teeb ntawm 20 reps
• Push-ups - 3 teev ntawm 15 reps.
• Bounce Squats - 3 teev ntawm 20 reps.
• Dumbbell Reverse Dips - 3 teev ntawm 17 reps.
• Phab ntsa Squat - 3 teeb ntawm 30 vib nas this
• Ib-ceg Pelvis Raises - 3 teeb ntawm 10 reps rau txhua ceg.

Phab ntsa Squat

Zaum rau lub duav sib luag nrog hauv pem teb thiab tuav txoj hauj lwm rau ib lub sij hawm.

Qhov siab ntawm lub plab mog nrog ib txhais ceg ntawm dais

Nqa koj lub plab kom siab li sai tau.

Kev cob qhia lub zog: lis 3-4

1. V-folds ntawm abs - 3 teeb ntawm 20 reps.
2. Superman - 3 teeb ntawm 20 reps
3. Push-ups - 3 teev ntawm 15 reps.
4. Dumbbell Reverse Dips - 3 teeb ntawm 20 reps.
5. Phab ntsa Pistols - 3 teeb ntawm 10 reps rau txhua ceg.
6. Ib ceg Pelvis Raises - 3 teeb ntawm 12 reps rau txhua ceg.

Phab ntsa mounted phom

Zaum ntawm ib txhais ceg, tsis txhob qhwv koj lub hauv caug sab hauv. Siv phab ntsa lossis sawv ntsug rau kev txhawb nqa.

Interval workouts

Hloov cov kev ua haujlwm ib ntus raws li koj tau ua lub hli tas los. Lub hlis no, cov kev tawm dag zog tau ua hauv EMOM (Txhua feeb ntawm feeb) hom: ua txhua qhov kev tawm dag zog thaum pib ntawm feeb, thiab so lub sijhawm so.

Thawj EMOM workout - 10 feeb

• Burpee - 20 zaug.
• dhia hlua - 50 zaug.

Txij thaum pib ntawm thawj feeb, koj ua 20 burpees, so ntawm feeb koj so. Txij thaum pib ntawm feeb thib ob, ua 50 dhia hla txoj hlua, so lub sijhawm so. Yog tias koj tsis tuaj yeem haum hauv ib feeb, txav mus rau qhov kev tawm dag zog tom ntej yam tsis tau so.

Nws hloov tawm hais tias nyob rau hauv 10 feeb koj yuav ua 5 teev ntawm burpees thiab 5 poob lawm jumps.

Vim Li Cas Koj Thiaj Yuav Tsum Nrog Hla Hla Hla Hauv Koj Qhov Kev Ua Haujlwm →

Thib ob EMOM workout - 10 feeb

Burpee nrog dhia mus rau toj - 10 zaug.

Plank - 30 feeb.

Yuav ua li cas noj kom poob phaus los ntawm 5-10 kg

5 txoj cai tseem ceeb ntawm kev noj haus

1. Noj 2 grams protein ib phaus ntawm lub cev hnyav ib hnub twg. Protein yuav pab txo qis kev tshaib kev nqhis thiab khaws cov leeg nqaij thaum koj poob phaus. Ntawm no yog ib daim ntawv teev cov khoom noj muaj protein ntau.
2. Txwv lossis tshem tawm tag nrho cov qab zib thiab khoom qab zib, qhob cij dawb, thiab cov khoom ci.
3. Noj fiber ntau los ntawm cov txiv hmab txiv ntoo thiab zaub, thiab cov nplej tag nrho.
4. Haus ib khob dej 30 feeb ua ntej noj mov.
5. Txo cov calorie kom tsawg.

Calorie suav

Yog tias tsis muaj calorie tsawg, koj yuav tsis tuaj yeem poob qhov hnyav sai, txawm tias muaj kev tawm dag zog tag nrho. Ua ntej, xam koj cov calorie kom tsawg raws li qhov hnyav, qhov siab, thiab hnub nyoog.

Yuav ua li cas xam koj cov calorie ntau ntau txhua hnub kom poob phaus thiab tsis ua mob rau koj tus kheej →

Hauv thawj lub hlis, rho tawm 400 kcal los ntawm qhov tshwm sim, yog tias koj tsis muaj contraindications rau kev noj qab haus huv.

Tab sis nco ntsoov: koj yuav tsum haus tsawg kawg 1200 kcal ib hnub twg. Tsis muaj micronutrients tuaj yeem ua rau koj noj qab haus huv.

Rov qab 50 calories rau koj cov zaub mov txhua hli. Piv txwv li, yog tias koj cov nyiaj pub dawb txhua hnub yog 1,800 kcal, koj yuav noj 1,400 kcal hauv thawj lub hlis, 1,450 kcal thib ob, 1,500 kcal thib peb, 1,550 hauv plaub, thiab 1,600 hauv tsib.

Thaum kawg ntawm txoj haujlwm, nws raug nquahu kom ua raws li tib lub tswv yim: ntxiv 50-100 kcal ib hlis kom txog thaum koj ncav cuag koj cov calorie kom tsawg nrog qhov hnyav tshiab.

6 cov kev pabcuam thiab cov apps rau suav calories →

Yuav ua li cas xam cov calorie ntsiab lus ntawm ib tug complex tais →

Yog tias koj paub ua ntej tias koj yuav tsis kav ntev, ua raws li 6 txoj cai ntawm kev poob phaus yam tsis suav calories. Qhov no yuav ua rau qeeb qeeb, tab sis tseem muab cov txiaj ntsig, tsis yog kev noj zaub mov tag nrho.

Yuav ua li cas kom poob phaus thiab tswj qhov hnyav, tsis suav calories →

Dab tsi ntxiv los nyeem txog kev poob phaus

Yuav ua li cas kom poob ceeb thawj nyob rau hauv ib lub hlis: ua hauj lwm cov lus qhia →

Yuav ua li cas kom poob ceeb thawj nyob rau hauv ib lub lim tiam thiab nyob twj ywm →

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