Nu bn mun gi thn hnh chun, eo thon th khu phn n di y l gii php tt cho bn.

Go nguyn cm v bnh m en rt tt cho nhng ngi mun gi mt thn hnh cn i v chng giu cht x. V rau qu, nn chn nhng loi c mu m v chng rt giu vi cht dinh dng. n u 3 ba/ngy vo mt gi nht nh vi nhiu rau, hoa qu, ng cc, va protein, b sa, t cht bo v ng s gip bn t c s o 3 vng nh mong mun. Thc ra, c mt vc dng p khng phi l vn qu kh nh nhiu ngi vn ngh. Tp luyn thng xuyn, ch n ung u n, cn bng v lng v cht chnh l yu t c bn to nn sc khe tt, thn hnh l tng. n qu nhiu nhm tng cn hoc nhn n gim cn u khng tt. Bn c th t chun b mt thc n trong ngy vi y dng cht cn thit theo nhng gi sau: Nhm thc phm ny cha t cht bo, calo v mui. y l ngun cung cp vitamin, khong cht, cht x rt phong ph. Mi ngy, bn phi n t nht 5 phn hoa qu v rau, bt k l rau qu ti, kh, ng hp, ng lnh, nu chn hay nc p. Mi phn c th l mt trong nhng loi sau: 1 ming to, o, chui hoc cam 1 lt chanh, xoi hoc da vi tri nho hoc dy ty 1 mung tri cy kh 1 ly nc p tri cy hoc rau ti 1 hp tri cy ng hp 1 a salad trn 100g u xanh, c rt luc hoc xp l xo. Lm th no a 5 phn rau v hoa qu vo ba n mi ngy? Thc n sau s l gi cho bn: 1 ly sinh t b cho ba sng = 1 phn 1 gi nh m kh cho ba nh gia bui sng = 1 phn 1 a salad n km vi ba tra = 1 phn u H Lan v mng ty trong ba ti = 1 phn Trng ming vi du ty = 1 phn Rau qu cng m mu cng giu dinh dng. V vy, hng ngy bn nn n kt hp cc loi rau qu c mu xanh, vng, m bo lng vitamin, khong cht cn thit.

Nhm ny cha nhiu carbohydrat ngun nng lng chnh cho c th. c bit, go nguyn cm v bnh m en rt tt gi mt thn hnh cn i v chng giu cht x. Ng cc l thc phm chnh, chim khong 47-50% ba n trong ngy. Hy th thc n sau: Sng: Cho c, sa chua, nho kh Tra: Bnh m, chui hoc khoai ty c v, t ngt Ti: Cm vi bin Tht, c, trng v cc thc n thay th Nhm ny gm tht gia cm, u, ht iu, sn phm t u nnh v thc n t m thc vt. y l ngun cung cp m ch yu, chim 10-15% nng lng ba n ca bn. Mi ngy ch cn 45g m, va bo m sc khe, va gi c s o 3 vng nh . Gm sa, pho-mt v sa chua (khng phi b ng thc vt hay kem v chng thuc nhm thc phm giu cht bo, ng). y l nhng thc phm cha nhiu loi dinh dng khc nhau, c bit giu canxi, cht lm chc xng v rng, gip h thn kinh cng nh c bp hot ng tt. Mi ngy, bn cn 700mg canxi, ngha l phi m bo : 0,58lt sa, 2 hp sa chua trng, 80g pho mt cng. Lng canxi trong sa khng kem, sa chua, pho mt t bo tng ng vi lng canxi trong sa, sa chua, pho mt bo. Cc cht bo v ng Gm cht bo no (m ng vt, b, b thc vt, pho mt, sa bo, scla...), cht bo khng no (du thc vt v cc loi c c du...), sn phm t ng (mt, ko)... gi tr dinh dng ca loi ny thp, bn nn n t, song cng ng king hon ton.

Khu phn n lm gim vng 2

Do cng vic phi ngi nhiu nn ti b mp bng. Khi i tic hay cng vic ti phi phn vn la chn o v qun sao cho ph hp. Hin ti nng: 55kg v cao 1m56. Ti rt mun gim cn cho vng bng. Kh khn ca ti l khng c thi gian tp th dc nh nhng li khuyn ca bc s, lng thng v thi gian khng cho php. Mong l mc t vn gip ti (Lm Th M Phng). nh gi tnh trng c th, ngi ta ch yu da vo thng s cn nng, nhng cn nng phi c so snh vi chiu cao th mi c th a ra cu tr li chnh xc rng ch c b tha cn hay khng. Ch s khi c th, vit tt l BMI (c tnh bng cng thc cn nng (kg) chia cho bnh phng chiu cao(m)) l mt trong nhng ch s nh gi kh chnh xc v tnh trng c th. Ch c BMI ca ch l 22,6 ng ngha c th ch hi tha cn nn ch khng cn phi qu lo lng trong khi la chn o qun. Nh ch ni th ch mun gim cn cho vng bng nhng trc ht ch cn c mt ch dinh dng hp l cho c th ca mnh. Trc ht v khu phn n ung ch nn gim i 1/3 khu

phn n hng ngy c th quen dn vi vic gim n ch ng b ba hay nhn n. Hn na, ch nn ch n nhiu cc mn sp, cho, luc, hp, rau xanh v tri cy t ng. Mi u vic thc hin gim cn s gp nhiu kh khn, v th trc mi ba n ch hy ung mt cc nc to to cm gic no gi, hoc ung tht nhiu nc canh v gim i khu phn cm trong cc ba. Nhng phn trong c th nh vng bng, vng hng v bp i to hay nh chnh l biu hin tng quan ra bn ngoi ca ton c th. V vng bng ca ch mp nhiu nn ch cn ch trng tp nhiu cc ng tc cho vng bng nh gp bng, lc vng, bi li, tp aerobic. Vic tp th dc ch c th chia thi gian tp ra lm 2 ln, sng thc dy v ti trc khi i ng. Mi ln tp ch ch cn luyn tp 10-15 pht s c hiu qu khng km g tp luyn lin tc. Quy trnh luyn tp ny khng lm ch mt nhiu thi gian m hn na chi ph li rt thp. Sau y l mt s bi tp dnh cho vng bng m ch c th p dng thc hin: Th nht: Nm thng xui tay theo ging, hai chn thng. Ht su t t, ko chn vung gc vi ging, nn th 1-2 giy. Sau hai chn h xung theo t th ban u.

Th hai: Nm trn gh hoc ging, hai tay xui, ht su, nng ton b phn lng v u ln khi mt ging 30-40 cm, hai tay trc mt, gi yn 1-2 giy. Sau h t t phn lng. Th ba: Hai tay v chn xui thng, ht su t t, dng sc nng ton b thn trn (t bng, ngc v u) ln khi ging 30 cm. Ch hai tay xui p theo thn ngi, khng chng trn ging, gi 1-2 giy sau h t t thn trn xung mt ging. Th ra. Vi vic luyn tp v ch n king hp l nh vy, hy vng ch s sm ly li c vc dng cn i nh mong mun.

cch n gim bo nhanh nht (P.1)

n thm 100 calo c th khng ph hoi ch n ung ca bn. Tuy nhin, nu mi ngy bn n thm 100 calo, bn s bo ln trng thy. Tng t nh vy, nu mi ngy bn gim c 100 calo c ngha l bn s loi c 36.500 calo mt nm. Chng ti s ch cho bn 30 cch d dng ct gim 100 calo mi ngy - v quan trng l bn vn c th n nhng g m bn yu thch.

1. Mun c mt vng eo thon gn, rt d dng: bn ch cn hi cho sa khng bo thay v sa nguyn cht. Mt cc caf vi sa nguyn cht, bn s np vo c th 260 calo. Thay th bng sa khng bo, chc chn bn s tit kim c 100 calo m cht lng ca cc caf cng khng gim g ng k. 2. Vi caf Frappuccino bn nn b kem v bn s ct gim c 130 calo. 3. Nh hng thng cho bn cc phn n khng l khi bn gi: m ng, bnh m, cm v khoai ty. Do , bn khng nn n ht tt c mi th - ch cn mi th bn li mt cht bn s gim c 110 calo. 4. Mt khu phn cm rang trung bnh c 460 calo. Nu bn chuyn i n thnh mn cm trng (330 calo mi khu phn), bn s gim c 130 calo v lng cht bo ng k c th i vo c th bn bi mn cm rang. 5. Ti nh hng, nu bn yu cu cc gi bnh m, bn nn loi b n khi thc n ca bn. V bnh m s khin bn phi n km b, trng, sa hoc mun vn nhng th ngon ming khc. Ngha l nu bn khng n bnh m bn c th d dng gim 100 calo cho c th bn. 6. Mt cch thng minh ct gim lng calo m khng cm thy b mt mi hoc cng thng: chc hn bn thc s nhn thy s khc bit gia mayo mayonnaise v nc st t cht bo. Khi bn ang lm salad hay bnh sandwich nh, mi 2 mung canh mayo m bn thng xuyn n hy thay th bng mt loi nc st t cht bo gip bn tit kim 100 calo. 7. Khi n ung, bn c th yu cu nc st v salad bn cnh mn n ca bn. Bn vn c th thng thc hng v, nhng bn nn n sau mt cht hoc ch nhn m khng n l tt nht gim 100 calo. 8. Dng chanh ti thm vo cc mn n c nhiu cht bo. Bn c th c mt hng v mi v gim ng k lng cht bo nh nc chanh. 9. Bn nn b phn da ca gia cm khi ch bin mn n gip bn gim c100 calo v phn ln cht bo nm phn da gia cm. 10. Nhng cch lnh mnh nu mn g ca bn l g b l, nng, luc. Bn khng nn n mn g chin gim lng calo. 11. Khi i mua tht b, bn nn mua tht b thn ct gim m b thay v nhng b phn c m nh gn b bn s gim c 90-100 calo v cht bo trong 9 g khu phn tht b nc thn ny. 12. Thay th 2 phn tht c c rc vn bnh m (240 calo) bng 2 khu phn n c tm gia v va ming (85 calo) v bn s lm gim c 155 calo. 13. Bn nn ung nc lc u tin vo bui sng thay v nc tri cy (khong 100 calo mt cc) nhiu ng. Bi v hu ht khi chng ta thc dy u tnh trng mt nc, nc lc thc s l cht lng tt nht cho c th bn. 14. Chc hn bn s thm mt thc ung c ga lnh trong nhng ngy nng nng? Hy thm mt lt chanh vo nc soda ca bn gim 100 calo.

15. Cuc nh cng v thm chocolate c th khin bn khng thoi mi, nu thm qu hy la chn mt thanh s c la u phng hoc mt thanh socola y caramel. Nhng loi socola ny gip bn cn thm nhng khng khin bn b tng cn. Chng ti gii thiu vi bn c mt s thc phm gip bn c th n chi thoi mi trong dp Tt m khng phi lo lng cho vng eo thon ca mnh. Da hu Da hu cha rt nhiu cc loi cht khong (caroten, phospho, canxi, st, ng, km), nhng cht c bit n vi cng dng nhun trng trong y hc. Do , da hu thc y qu trnh chuyn ha, trnh s d tr nng lng v tng cn. Loi qu ny cung cp rt t nng lng nhng nhanh lm no, li giu vitamin v cc nguyn t vi lng. Thnh phn chnh ca da hu l nc, chim ti 90% trng lng. Chnh v vy m nhng ngi mun c thn hnh cn i, hp dn thng rt a chung da hu. B Qu b c nh gi cao v c s dng vo nhiu mc ch khc nhau nh n qu ti, ch bin nhiu mn n ngon, tinh chit du n v c bit b cn c cng dng m t ngi bit l gip gim cn. Tri b c cha hn 14 loi vitamin v khong cht bao gm canxi, st, ng, magi, phtpho, kali, natri, km mangan v selen. Tri b cng rt giu cht chng oxy ha, c tc dng ngn nga hnh thnh cc gc t do dn n gy ung th, c thy tinh th, lo ha da, gip duy tr ln da sn chc. L mt trong rt t loi tri khng c cholesterol, m li c cha cht bo n khng bo ha, y l loi cht bo tt cho c th gip lm gim hm lng cholesterol. Ngoi ra, tri b cn c hm lng mui thp, cht x cao, c hm lng lutein cao, c cht carotenoid t nhin gip mt sng v duy tr mt ln da p. Khoai lang Khoai lang l s la chn s 1 cho nhng ngi mun gim cn. Nng lng c trong khoai lang rt t, ch bng 1/3 so vi cm v 1/2 so vi khoai ty. Thnh phn ca khoai lang cn cha cc thnh phn khng d b phn hy trong cc dung mi hu c v vy nhanh to cm gic no bng. Khoai lang cha nhiu vitamin A, B, C, E, protein, tinh bt, cht nha, cc axit amin v hn 10 loi nguyn t vi lng cn thit cho sc khe c th nh: canxi, km, st, magieV vy, cc chuyn gia dinh dng gi khoai lang l loi thc phm cn bng dinh dng nht. Du ty Du ty cha nhiu aspartic acid, cht ny nh nhng loi b cht bo tch t vng eo, gip c th thanh lc c t, do vy, b Beck l mt trong nhng siu sao Hollywood rt thch gim cn bng du ty. C hi tiu m Bn ngh rng c hi rt nhiu m? ng, nhng l m tt cho sc khe, ngoi ra c hi cn cha cht omega-3 rt tt cho lu thng mch mu v no. Do c hi c tc dng cn tr s

tch t cht lipit khng c li cho sc khe v thc y qu trnh x l ng qua cc t bo. Vy thc cht c hi gip chng ta t chy nng lng ca c th. Tr xanh hn ch tch tr nng lng Khng nhng tr xanh khng mang li mt cht nng lng no cho ngi dng, n cn gip lm gim v iu chnh lng glucoza-huyt. Trn thc t, n thc y insulin - mt loi hocmn gip cho qu trnh ng ngm vo cc t bo c d dng v do n lm gim lng glucoza-huyt. Ngi dng tr xanh thng xuyn s trnh c vic tch tr nng lng. Ngoi ra cht polyphenol c trong tr xanh thng xuyn s trnh c vic tch tr nng lng. Ngoi ra cht polyphenol c trong tr xanh cn gip chng ta t chy c lipit. C th ni tr xanh l mt loi thc ung gii nhit, ngoi ra n cn gip thanh lc c th v gim cn. Sa chua - thn dc cho vng 2 Rt giu canxi, sn phm c lm t sa ny l mt mn n gip bn bo v hoc c c vng 2 l tng. Men v vi khun gip sa chua ln men c tc dng nh mt loi men tiu ha v n nh mi trng rut. Do , sa chua thc y qu trnh chuyn ha v lm gim cn i. sa chua pht huy c ht tc dng ca n, bn nn n sa chua khng ng v nn n hng ngy. Hnh ty Hnh ty khng ch l loi gia v thm ngon m cn l mt loi rau giu kali, selen v vitamin C nn c tc dng rt tt trong vic tiu ha m. Cc nc phng ty c thi quen n ung nhiu m v du m nn ngi ta thng dng n km hnh ty vi nhng mn chin, rn iu ny va to c s ngon ming, li va gip cn bng cc cht dinh dng. Ht quinoa Ht quinoa trng ging nh ht k nhng c mu xm l mt loi thc phm hon ho v cung cp hu ht tt c cccht dinh dng cn cho c th . Quinoa cung cp nhng lng ng k ca 20 loi amino acid khc nhau m c th s dng bo tr v sa cha cc m, k lun tt c nhng bloc kin to amino acid- protein thit yu m c th khng th to ra c v phi trng cy vo thc phm (cc protein ng vt cng lm c vic ny nhng thng ra c nhiu calori v cht bo hn quinoa). Quinoa cng giu v magnesium gip iu chnh huyt p. Mt na chn quinoa cung cp khong 50% nhu cu hng ngy v magnesium, cng nh mt i cht st v potassium. V t c c m , ph n chng ta hay p dng nhng nguyn tc gim cn v n king c t nhiu nm nay m khng cn bit n ng hay khng. y chnh l lc bn nn xem xt li nhng b quyt mnh p dng. Hy tham kho nhng thng tin m chng ti chia s vi bn sau y la chn cho mnh nhng b quyt gim cn tt nht. Nguyn tc sai lm th nht: Khng n sau 7 gi ti

L do mi ngi thng khng n g sau 7 gi ti l bi v h cho rng n khong 3 ting trc gi i ng s lm tng cn. Tuy nhin, mt iu ng ngc nhin l thi im chng ta n li khng h lin quan n vn v cn nng. N ch tt hn cho h tiu ha v s thoi mi bi i ng vi mt d dy y thc n cha tiu ha s lm bn khng ngon gic. C th chng ta va ng v va phi tiu ha thc n s dn n y hi, kh tiu v gic ng chp chn nhng khng h gy tng cn. Hy nh rng c th khng phn bit thi im bn dung np, n vn chuyn ha thc n sau 7 gi ti ging nh bnh thng v khng h d tr bt k lng m tha no. Li khuyn: Khng n vt vo chiu ti Nguyn nhn chnh dn n tng cn l n qu nhiu thc n vt. Nhiu ngi c thi quen n vt vo chiu ti gii ta cng thng hoc bun chn nhng chnh h li khng bit rng iu l nguyn nhn gy tng cn v bo ph. Thc t, tng lng calories c dung np vo c th mi l vn cn ch ch khng phi l thi gian bn n. Do , bn c th n vo ban m nhng phi cn bng lng calories, v ch n khi i, khng nn v bun chn hay b stress.

Nguyn tc sai lm th hai: Gim cn bng thc n khng cha cht bo Dng nh kim sot cn nng bng cch chn cc loi thc phm khng cha cht bo tr thnh quan nim gim cn ca rt nhiu ngi. Tuy nhin, y l mt quan nim sai lm v nhng thc phm khng cung cp nng lng khng h tt cho sc khe. Hy lun nh rng, cht bo l nguyn nhn chnh khin bn tng cn nhng n cng rt quan trng i vi c th. V vy, bn phi lun cung cp mt hm lng cht bo hp l v y , tt nht l hy n nhng loi thc phm t cht bo. Li khuyn: Cung cp hm lng hp l cc loi cht bo c li cho c th C th cn cht bo cho qu trnh bo v cc c quan, chuyn ha vitamin, sn xut hormone v nhiu qu trnh khc. V vy, hy thm nhng thc phm c cha cht bo c li cho c th nh u phng, b hay du liu vo ba n hng ngy ca bn. Nguyn tc sai lm th ba: Tp th dc t chy ton b calories gim cn, chc chn l bn phi t chy lng calories d tha. Tuy nhin, nhiu ngi li hiu nhm rng h cn phi tp th dc tht chm ch t chy ton b lng calories cung cp cho c th. iu rt nguy him v n s lm bn kit sc, chn thng hoc gp nhng vn khc. Hy nh rng c th vn s t chy calories ngay c khi bn hot ng bnh thng nh i b, di chuyn, lm vic, ch khng hn l phi dnh c ngy phng tp th dc. Li khuyn: Hy di chuyn nhiu hn v tp th dc iu Mt cuc sng nng ng l cch tt nht bn duy tr mt vc dng hon ho v quyn r. Hy thay i nhng thi quen hng ngy nh i cu thang b thay v s dng thang my, di

chuyn nhiu thay v c ngi mt ch trc my vi tnh. Tt c nhng hot ng u gip bn t chy mt lng ln calories m khng cn phi tp cc bi th dc nng n.

Nguyn tc sai lm th t: Gim cn bng cch b ba im tm Rt nhiu ngi tin rng b qua ba im tm s gip gim i lng calories dung np vo c th, t s gim cn nhanh chng. iu ny tng chng nh hp l, nhng ngc li, khng n im tm c th cn lm bn tng cn nhanh hn. Nu b ba im tm, bn s n nhiu hn vo ba tra v thm ch l qun mt c k hoch n king ca mnh. Bn cnh , b ba thng xuyn s lm chm qu trnh chuyn ha thc n v c th s t ng chuyn sang ch bo ton nng lng, t tch tr cht bo nhiu hn. Li khuyn: n t nht ba ba mi ngy Hy gip qu trnh tiu ha ca c th hiu qu hn bng nhng ba n u n mi ngy. Nhng ba n nh, cn bng cch nhau khong 3 n 4 ting s cung cp y cht dinh dng cho c th v thc y qu trnh t chy nng lng. Bn nn n t nht ba ba mi ngy v mt cht thc n nh c th s hu mt c th khe mnh hn. Nguyn tc sai lm th nm: Ch n nhng loi thc phm cha t tinh bt gim cn Mt vi nm trc y, ch n ung c cha hm lng t carbohydrat l cha kha gim cn. Tuy nhin, nguyn tc ny hon ton khng c c s. Carbohydrat l ngun nng lng quan trng ca c th v n cng rt hu ch trong vic t chy cht bo, gip gim cn. Li khuyn: La chn cc thc phm cha hm lng carbonhydrat hp l ng loi b nhng loi thc phm c cha carbohydrat ra khi ba n hng ngy ca bn m thay vo hy n mt cch c chn lc. Mt vi thc phm giu carbohydrat nh go v cc loi rau c s tt hn so vi bnh m, bt ng cc, bnh ko v cc loi nc ung c ga. Nguyn tc sai lm th su: Khng n nhng loi thc phm yu thch Nhng ngi quyt tm gim cn s c th t b nhng thc n a thch ca mnh t c mc tiu. Tuy nhin, iu s lm bn cm thy chn nn v d dng t b k hoch ca mnh. Li khuyn: n thc phm yu thch mt cch hp l Thay v t b nhng thc n a thch v p buc bn thn mnh vo k hoch gim cn, bn hy la chn cc loi thc phm mt cch thng minh v bit cch kim sot. Thnh thong, bn cng c th t thng cho mnh mt thanh chocolate, iu cng khng nh hng nhiu n vic gim cn khi bn bit cch n ung iu . Hy p dng nhng li khuyn ny vo k hoch gim cn ca bn c th s hu c mt thn hnh hon ho v quyn r.

(Dn tr) - Mun gim cn ? Gim bt nng lng cho ba n, ung nhiu nc nng, dng thuc ch bin t tho dc Thc sai lm khi bn p dng cch ny vi mong mun c mt thn hnh thon th. gim cn ( giam can ) / gim bo ( giam beo ) 1. Nhn i Nhng ngi n king gim bo thng ngh rng, ch n ung t nng lng s gip h gim cn hiu qu. V th, h thng xuyn tun th mt ch n ung ngho dinh dng. Tuy nhin, cc nh nghin cu ch ra rng, ch n ung ngho nng lng khng h c li trong vic gim cn. Bi v khi khng cung cp thc phm y , t cc b phn trong c th s nhn ra vic trc tin v ra sc gi li ngun nng lng m n ang c, ging nh ngi ta chun b lng thc khi bit nn i sp n. Cho nn, nu hn ch cung cp nng lng cng c ngha l c th bn s ngng gim cn. Tuy nhin, nu bn vn gi ch n ung y v thng xuyn tp th dc th thao hng ngy th vic gim cn s khng qu kh khn. Bn khng cn phi chu i m vn c c mt thn hnh cn i. 2. Gim lng carbs trong ch n Nhiu ngi cho rng, mun gim cn, phi gim lng carbohydrates (carbs), tc l hn ch n cc loi thc phm nh bnh m, cm, loi rau xanh v tri cy c cha nhiu tinh bt trong khu phn n hng ngy. Cng nh ngh chu i gim cn, y l mt quan im sai lm. Mi gram carbs ch cung cp cho bn 16 KJ nng lng trong khi prtin cung cp 17 KJ/gram v nhm cht bo cho 37 KJ/gram. Cho nn, nu gim cn m hn ch cung cp carbs l khng hu hiu. Tt hn l bn khng nn n nhiu ngt, chocolate, bnh ngt, bnh quy... v khng nn ct gim lng carbs. 3. Ung nhiu nc nng Ung nc l tt cho c th nhng khng c ngha l c ung tht nhiu nc l c th gim cn. Bi v khi ung nhiu nc, c bit l nc nng, bn v tnh pha long in tch trong c th v vic mt cn bng in tch ny c th dn n nhiu vn cho sc khe. Bn ch nn ung t 2,5-3 lt nc mi ngy. 4. Dng tho dc Dng tho dc gim cn l mt iu sai lm v nhiu khi cn gy nguy him. Nhiu ngi cho rng, tho dc c bo ch t cy c v l mt sn phm t nhin, v th c th dng loi thuc ny ngi ta t cm thy i v ch cn mt ch n ung cc k tit kim, gim cn mt cch d dng. Tuy nhin, cc loi tho dc thng c dng nh l thuc nhun trng, thuc li tiu nhng nu lm dng chng ngha l c th bn ang i mt vi nguy ph v nhng chc nng chnh ca b my tiu ha v thn. V vy, khng nn dng tho dc vo mc ch gim cn, cn nu mun bn hy chun b cho mnh ch n ung ph hp v hy luyn tp th dc u n mi ngy.

5. Thc phm c bit Khng t ngi cho rng, h khng th gim cn v iu kin kinh t khng cho php. Nhng ngi ny quan nim rng, gim cn h cn phi n nhng thc phm c bit, t tin hoc c mt ch luyn tp tht khc nghit. Thc t, bn vn c th gim cn m khng cn phi chi qu nhiu tin vo nhng ba n vi cc loi thc phm t hay tham gia nhng kha tp th hnh gi cao. n gin, bn hy cn bng khu phn thc n ca mnh, cung cp cht cho c th v tp aerobic hng ngy. Nhng loi n c th gip ch hu hiu cho vic gim cn nh bnh m, cho, sa tch bo, sa chua t lm, hoa qu, rau v thm mt t tht, c, trng Nhng loi ny cha hm lng cht bo thp nhng li giu protein, vitamin v khong cht. Cn v vic tp th dc, bn c th i do cng gia nh, bn b hoc nhy dy. Nhng cch lm ny rt hiu qu m hu nh khng lm thm ht ti chnh.

Gim cn an ton vi bin

(Dn tr) - Bn mun mnh c c mt vc dng gn gng, khe mnh? Bn chng cn phi ra nhng k hoch tht gt gao cho vic gim cn ca mnh. Li khuyn ca cc chuyn gia: hy thng xuyn n hi sn nu bn mun gim cn an ton. Gim cn ng ngha vi vic bn mun gim khu phn n hng ngy ca mnh. Nhng vn l ch, c th bn ang thch nghi vi mt hm lng dinh dng nht nh, vic bn ct gim bt lng thc n hng ngy s nh hng trc tip ti sc khe c th. Cn nng c th c gim bt nhng c th bn lun ri vo trng thi cng thng, mt mi v thiu cht dinh dng. Vic n bin thng xuyn s gip gii quyt vn v dinh dng trong k hoch gim cn ca bn. Cc thc n c ch bin t hi sn l ngun cung cp protit di do, m bo cho hot ng ca cc t bo trong c th. Ngoi ra, thnh phn ca chng cn cha rt nhiu cc vitamin v khong cht cn thit khc nh: natri, canxi tt cho xng, cc vitamin A, D, cc vitamin nhm B nh: B1, B2, B3, B12 tt cho da, mt v h thn kinh. Hm lng it, st, pht pho v km trong n hi hn rt c li cho s hnh thnh cc t bo mu, chng li bnh bu c v thiu mu. c bit, mn n c ch bin t hi sn cha hm lng cht bo v kalo rt thp nhng li rt giu cc axt bo omega-3 v omega-6. 2 axt ny gip ngn nga v lm gim lng colesterin trong mu. Axt bo omega-3 c xem nh mt cht khng sinh cho c th, c tc dng chng vim v ch p s hnh thnh ca cc t bo ung th. Giu dinh dng l vy nhng n bin khng lm bn tng cn. Tri li, chng li l s chn hng u trong k hoch gim cn ca bn v chng cha nhiu cht m, lng prtt trong cc hi sn c cu trc dng si do vy khi n s gy cm gic nhanh no. Kh nng tiu ha ca d dy i vi nhng loi thc phm ny l rt chm. iu ny s lm ko di khong cch gia cc ba n v lm gim lng thc n a vo c th.

Trung bnh c 100g bin th ch c t 60 - 120mg hidrat cacbon. Hm lng hidrat cacbon c trong cc loi c bin l 1,9%, s 4,7%, cua bin 5%. Hm lng hidrat cacbon trong n hi sn rt thp do vy bin khng phi l thc n to ngun nng lng di do cho c th.