Yuav ua li cas sai sai rov qab yuag: Tswv yim rau

Tej zaum cov nqe lus nug yog ua li cas kom sai rov qab, yog ntau npaum li cas nyuaj tshaj tau tshem ntawm tshaj ceeb thawj. Bbw, raws li ib tug txoj cai, cia li dhau tub nkeeg mus hloov koj txoj kev ua neej kom poob ceeb thawj. Tab sis cov neeg uas yuav tsum tau ob tug mus rau peb kilograms, ua rau nws nyuaj heev.

Vim li cas qhov teeb meem ntawm underweight

Nws tsis yog ib txwm nourishing noj cov zaub mov yuav pab kom tau qhov hnyav, tej zaum nws yog tau mus cuag lub opposite tshwm sim. Piv txwv li, yog tias koj muaj ib tug ceev metabolism, koj tsis tsuas yog tsis tau mus txog qhov tsim nyog phaus, tiam sis ntau yuav poob ceeb thawj.

Ntxiv mus, xws li ib tug khoom noj yuav kev nyuaj siab rau lub cev, raws li nws yuav tsis muaj lub sij hawm mus ntxaum dej as-ham. Yog li ntawd, kom daws tau qhov teeb meem ntawm yuav ua li cas sai sai tau zoo dua, muaj yog tsis muaj yuav tsum tau tsim txom koj tus kheej. Ua ntej ntawm tag nrho cov koj yuav tsum paub yog vim li cas yog vim li cas muaj ib underweight.

Yog hais tias koj noj qab haus huv yog zoo, thiab cov thinness tsis ua kab mob, nws yog yuav hais tias qhov ua rau ntawm lub purely physiological. Muaj ib co neeg uas yuav noj ntau thiab ntau, thiab nyob rau tib lub sij hawm los yog ib tug kab tsis zoo. Lub ntsiab ua yog ib tug dhau heev lawm ntawm cortisol - lub tshuaj lub luag hauj lwm rau lub neej puas ntaub so ntswg. Yog li ntawd, mus nce qhov hnyav, koj yuav tsum tsis yog ib qho nyuaj rau noj, thiab ua raws li nrog tshwj xeeb kev kho mob.

Yuav ua li cas rov qab sai sai nyob rau hauv ib lub lim tiam

Yuav kom tsim tus tsim nyog tej yam kev mob rau lub sib ntaus tawm tsam catabolism yuav tsum lossi haus carbohydrates, cov rog, cov nqaijrog, thiab proteins. Carbohydrates nyob rau hauv loj qhov ntau muaj nyob rau hauv qos yaj ywm, mov, fawm thiab cereals nrog cereals, tshwj xeeb tshaj yog nplej. Lawv kuj muaj khoom qab zib. Yog li ntawd, tag nrho cov khoom uas yuav tsum tau tam sim no nyob rau hauv koj cov khoom noj.

Thov nco ntsoov tias kev daws cov teeb meem ntawm yuav ua li cas sai sai rov qab nyob rau hauv ib lub lim tiam, nws yog tau noj roj tom qab carbohydrates. Yog li ntawd, xws li nyob rau hauv koj noj cov zaub mov qos yaj ywm nrog nqaij npuas kib, porridge nrog butter thiab thiaj li nyob. Ua ntej cov tswv yim mus rau lub ntsiab zaub mov, nws yog pom zoo kom noj ib nrab ib khob ntawm qaub cream. Thiab tom qab noj hmo koj yuav kho lawv tus kheej cua ice cream, pastry los yog ncuav mog qab zib daim. Qhov no noj cov zaub mov yuav pab koj mus tau yooj yim tau ob los yog peb kilograms.

Tab sis tsis txhob hnov qab txog cov proteins uas yuav tsum tau los tsim kom tau nqaij. Tom qab tag nrho, nws yog tsim nyog tsis yog mus noog lub cev muaj roj, tab sis mus rau shape ib tug zoo nkauj lub cev nyem. Thiab qhov no nws yog tsim nyog los haus cov zaub mov nplua nuj nyob rau hauv proteins. Tab sis, tsuas nyob rau hauv moderation, raws li lub cev yuav siv sij hawm xwb cas nws xav tau kev pab, qhov tshaj protein nws yuav sau.

Lub ntsiab qhov chaw ntawm cov tshuaj yog mis nyuj, rustic zoo dua. Cia li kom nyob rau hauv lub siab hais tias nws tsis yuav tsum tau haus tam sim ntawd tom qab noj mov, thiab tom qab ib pliag. Lub hnub yog pom zoo kom haus dej haus txog ib quart ntawm cov mis nyuj, thiab qhov no yuav ua tau txaus los mus daws cov teeb meem ntawm yuav ua li cas sai sai rov qab nyob rau hauv ceeb thawj. qhov chaw ntawm cov protein kuj yog li nram qab no cov khoom: nqaij, ntses, qe, ceev, cheese thiab mis nyuj haus.

Workouts rau koj qhov hnyav nce

Yuav kom tiv nrog qhov teeb meem ntawm yuav ua li cas sai sai rov qab, tsis txaus cov tsoom fwv. Tsis tas li ntawd yuav tsum tau tshwj xeeb kev cob qhia, uas yuav tsum luv luv-lub sij hawm, tab sis siab siv. Txaus mus koom nyob rau hauv ob-peb lub sij hawm ib lub lim tiam rau ib teev. Le caag yuav tsum tau nqa tawm ntawm ua mib ntawm 60-90 vib nas this. Qhov no yog hais tias nqaij tsev yog ntau nyob tsis nyob rau lub sij hawm siv nyob rau hauv lub gym, tiam sis los ntawm nqaij congestion.

Mus nce hnyav nws yog tsim nyog los muaj xws li nyob rau hauv cov kev cob qhia ce, triggering nrog mechanisms ntawm kev loj hlob lawm. Nws yog zoo li ib tug kab rov tav lub rooj ntev zaum xovxwm, squat thiab deadlift. Mus zoo nkauj npag nyem pab simulators yog tsim los ua hauj lwm uas raug rho tawm nqaij pawg.

Thiab thaum kawg, yog tsim nyog hmoog rau qhov tseem ceeb ntawm qhov rov qab lub sij hawm, raws li koj qhov hnyav nce thiab mob loj tshwm sim nyob rau lub sij hawm no. Yog li ntawd, koj yuav tsum tau saib xyuas ntawm noj zaubmov zoo tom qab qoj ib ce, protein-nplua nuj. Nyob rau hauv tas li ntawd, lub cev xav tau kev so, tshwj xeeb noj qab nyob zoo pw tsaug zog.