Ua niam txiv, koj qhia rau koj cov menyuam tsis yog caj ces xwb. Cov menyuam yaus kuj tau coj koj tus cwj pwm - ob qho zoo thiab phem. Qhia rau koj cov menyuam tias koj mob siab txog lawv los ntawm kev qhia cov lus qhia no ntawm kev noj haus, uas lawv yuav siv rau lub sijhawm ntev tom qab:
Cwj pwm 1: ua kob zoo
Noj hauv cov khoom lag luam ntawm cov xim sib txawv tsis yog kev lom zem nkaus xwb, tab sis kuj tseem muaj txiaj ntsig kev noj qab haus huv. Pab koj cov menyuam kom nkag siab txog kev noj zaub mov muaj txiaj ntsig ntawm kev suav nrog lawv cov khoom noj zoo nkauj ntawm ntau cov khoom muaj ntau xim. Qhov no tsis txhais tau tias txhua pluas noj yuav tsum muaj ntau xim. Tab sis koj yuav tsum sim suav cov txiv hmab txiv ntoo thiab zaub hauv koj cov zaub mov ntawm cov duab ntxoov ntxoo sib txawv. Cia cov xim sib txawv ntawm xim liab, xiav thiab txiv kab ntxwv rau daj, ntsuab thiab dawb.
Koj yuav tsum sim suav cov txiv hmab txiv ntoo thiab zaub hauv koj cov zaub mov muaj ntau qhov ntxoov ntxoo.
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Cwj pwm 2: Tsis txhob poob noj tshais
Yog koj qhia cov menyuam yaus kom tsis tu ncua nyob rau hauv menyuam yaus, nws yuav ua rau muaj kev pheej hmoo uas lawv yuav tau coj tus cwj pwm zoo no thaum lawv laus zuj zus. Qhia lawv tias tshais lawv lub hlwb thiab lub zog, pab lawv nyob ruaj khov, yuav tsum muaj zog, khi kev tawm tsam ntawm cov kab mob no. Tsev kawm ntawv kho mob Harvard tau lees tias qhov kev tsis lees txais noj tshais yog plaub zaug ntawm kev rog. Thiab cov ntsiab lus siab ntawm fiber ntau hauv ntau cov flakes noj tshais tuaj yeem pab txo qis kev pheej hmoo ntawm cov ntshav qab zib thiab kab mob plawv.
Laber 3: Xaiv cov kev ua kom qab ntxiag
Tsis yog txhua tus menyuam nyiam kis las, qee tus yuav ntshai kev kawm lub cev. Tab sis yog tias lawv pom tias koj nquag, thiab nrhiav kev tawm dag zog uas lawv nyiam, muaj kev noj qab haus huv thiab nquag ua tau yooj yim. Feem ntau cov yuav, lawv tuaj yeem ncua kev hlub ntawm cov chav kawm no hauv cov neeg laus. Yog tias koj tus menyuam tseem tsis tau pom nws cov kis las ncaws pob rau kev npaj siab thiab qhia nrog nws. Muab lawv los koom nrog ntau yam kev tawm dag zog, xws li ua luam dej, archery lossis kev sib tw. Lawv yuav twv yuav raug hu li lawv nyiam.
Cwj pwm 4: Haus dej, tsis muaj roj
Dej yog pab tau, thiab dej qab zib yog kev puas tsuaj rau kev noj qab haus huv. Txawm hais tias koj cov menyuam tsis to taub txhua qhov laj thawj uas yog vim li cas cov piam thaj ua rau lawv muaj peev xwm pab tau lawv to taub cov hauv paus. Piv txwv li, raws li Cov Koom Haum Asmeskas Cardiology (Aha), qab zib hauv cov dej haus tsis muaj cawv tsis muaj cov as-ham. Nws kuj ntxiv cov calories, uas tuaj yeem ua rau muaj teeb meem nrog cov teeb meem. Ntawm qhov tod tes, dej yog cov khoom siv tseem ceeb, tsis muaj cov neeg twg tsis tuaj yeem nyob.
Cwj pwm 5: saib cov npe
Koj cov menyuam, tshwj xeeb yog cov hluas, tuaj yeem saib xyuas cov ntawv cim ntawm lawv cov khaub ncaws. Qhia lawv tias muaj lwm hom ntawv lo, tseem ceeb rau lawv kev noj qab haus huv: daim ntawv lo qhia tias muaj txiaj ntsig zoo. Qhia cov menyuam yaus raws li lawv cov khoom lag luam uas lawv nyiam muaj cov ntawv sau nrog cov ntaub ntawv tseem ceeb txog kev noj haus. Txhawm rau kom tsis dhau lawv, tsom rau ntau qhov chaw ntawm daim ntawv lo, xws li tus nqi rau ib feem: cov calories thiab transdury, grams qab zib.
Ob Tsev Neeg Trapez pab tsis overeat
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Laber 6: Txaus siab rau tsev neeg noj hmo
Vim tias cov sijhawm tsev neeg tsis khoom, nws yog qhov nyuaj kom pom lub sijhawm los zaum thiab txaus siab rau noj mov, tab sis nws tsim nyog sim. Raws li University of Florida, cov kev tshawb fawb tau pom tias cov khoom noj khoom haus muaj zog, cov menyuam yaus tsis tshua muaj kev txom nyem, cov menyuam yaus tsis tshua raug tsim txom los ntawm tshuaj lossis dej caw.