Phng php gim bo eDAS 2

Copyright 2013 DAS Corporation

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Mc lc
I. Li ni u................................................................................................ 3
II. Nguyn tc n giao thng v phn loi thc n .................................... 4
A. Qui tc n Giao Thng ....................................................................... 4
A1) n : cc thc phm khng c n c cha ng v Tinh Bt 4
A2) n Vng: cc thc phm c n vi s lng t ............................ 5
A3) n Vng Xanh: cc thc phm c n vi s lng va va .... 6
A4) n Xanh: cc thc phm c n thoi mi .................................... 6
III. Bt u ch eDAS 2 .......................................................................... 8
A) Hng dn dnh cho ngy Low Carb ................................................... 8
B) Hng dn dnh cho ngy Relax, High Carb ....................................... 9
IV. Vn dnh Carb ................................................................................... 9
V. Vn hoa qu v mt s loi ht, sa ................................................ 11
VI. Thay i linh hot nguyn tc Xoay vng Carb .................................. 12
VII. Nguyn l khoa hc ca eDAS 2 .......................................................... 13
VIII. Ch eDAS 2 dnh cho nhng ai ? ................................................. 15
Ph lc: Hung dn s dng ru bia khi DAS ( The DAS guide to alcoholic
beverages )................................................................................................ 16
Ti liu tham kho ..................................................................................... 17
Thng tin v tc gi ................................................................................... 18

I. Li ni u
Ch low carb ca DAS hay eDAS trc y rt thnh cng trong vic
gip cc DASer gim m nhanh trong 1 thi gian ngn. Nhng do c th ca
mi ngi khc nhau khin cho qu trnh trao i cht trong c th cng khc
nhau, lm cho ngi ny gim nhanh, ngi ny gim chm hoc l khng
gim.
Hin tng ng yn ny chng ta hay b gp phi sau khi low carb
trong 1 thi gian di lm cho c th t ri vo trng thi bo v qu trnh
trao i cht chm li, m khng c t na.
V gii quyt tnh trng ny eDAS 2 ra i gip nhng ai ang mc
phi tnh trng ng yn k trn.
eDAS 2 c xy dng trn nguyn l Carb Rotation Xoay vng Carb,
tc c 2-3 ngy Low Carb s xen k 1 ngy High Carb sau c th lp li
chu k nn gi l xoay vng.
y l bin php gim m nhanh hu hiu, ph v trng thi ng yn
ca c th c s dng rng ri trong gii vn ng vin fitness, ngi mu
khi h cn phi loi b nhanh nhng gram m tha cui cng trong ngi
c mt vc dng p hon ho nht khi ln sn khu trnh din v thi u.
Da theo nhng kin thc hin i, tin tin nht v dinh dng, th hnh,
fitness trn th gii, sau 1 thi gian nghin cu tc gi bin son ti liu
eDAS 2 ny nhm gip cc DASer t c c vng by lu nay ca mnh
l: n thoi mi, khng cn tp th dc, nm ng m dng ngy cng
p, eo ngy cng thon.
Cch c ti liu:
u tin DASer nn c qua phn 2 v 3 tht k nm r nguyn tc n
giao thng, cch phn loi thc n, hng dn ch n. Ngay sau khi c
xong 2 phn ny DASer c th t thit k c lch n cho mnh ri.
Sau khi c thi gian, DASer li tip tc c phn 4, 5, 6 gii p cc
cu hi, thc mc bn l gp hng ngy v d nh: Ra ng n l dnh t
Carb th sao ? . Phn 7, 8 l gii thch nguyn l ca eDAS 2 trn kha
cnh khoa hc dnh cho nhng ai mun hiu r hn.
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II. Nguyn tc n giao thng v phn loi thc n

A. Qui tc n Giao Thng: nhng thc n cn phi king tuyt i (n
), thc n c n t ( n Vng ), thc n c va va ( n Vng
Xanh ) v n thoi mi khng hn ch ( n Xanh ).

A1) n : cc thc phm khng c n c cha ng v Tinh Bt

1. Go, ng, khoai, sn, cm, bnh m, ng, sa khng ng v sa
c ng, bnh gato, ngt, m, khoai ty, v..v. Sa khng ng tuy
khng c ung knh, nhng bn thn trong sa khng ng c hm
lng ung lactoza rt cao ri. C th dng cc loi Cream thay cho sa
c. Nhng phi tnh ton Carb vi trng thi n vng v c gng khi mua
phi chn cc loi cream c fat cng cao cng tt. L tng nht l heavy
cream vi khong 60% fat.
2. Tt c cc loi ht nh lc, ht iu, vng, xanh en, u nnh v..v.
D nhin cc loi ht nh vng-m, lc nu nh chng ta ch rc ln thc n
cho thm th c th n khang t 50-100 gr khng vn g ht c. C 1 s
loi ht n c vi s lng va phi s ni k hn di.
3. Tt c cc loi hoa qu. Khng c php n bt c mt loi hoa qu
no, tr 1 s loi hoa qu an ton thuc n vng-xanh (s c list di).
4. Tt c cc loi n nhanh ( Donalds, KFC v..v ).
5. Cc loi c qu nhiu tinh bt nh u, v cc ch phm ca u, , b
, v..v ( tr u a l n xanh v u Ph l n vng-xanh).
6. Cc loi bia, ru.
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A2) n Vng: cc thc phm c n vi s lng t

1. Pho mt ( nu n ph mai b ci th mi ngy khng qu 200g ) v..v.
2. C chua 300gr/ngy, hnh ty, carrot mi ngy khong 400gr. Ci da
2-300 gr/ngy, nc ct da ( loi nht, t ngt ) 200-300 ml/ngy.
3. Chanh thng v chanh leo mi ngy c th ung 3-4 qu pha vi
ng n king. Du ty, mm xi, qu b, c th n mi ngy 300 gr. C
u n mi ngy khang 200gr. Ko cao su sugar free ( Xylitol ) mi ngy c
th n c khong 10 vin nu cm thy ng huyt n nh.
4. Cc loi whipping cream, hay heavy cream, cream cheese.

A3) n Vng Xanh: cc thc phm c n vi s lng va va

Cc loi thc phm c th n mc va phi c nh lng ( an ton hn
n vng thng thng ). y l khi nim mi xut hin trong phin bn
eDAS 2. n vng-xanh l cc loi thc n chng ta c th n vi 1 nh
lng va phi theo hng dn, m khng lo b thm n hay nh hng ti
ng huyt. DASer ch ch s dng cc thc phm c trong list di y.
1. Cc loi ht c trong list di y mi ngy n khng qu 200-300gr th
coi nh l vng - xanh: ht lanh ( flaxseed ), hnh nhn ( almonds ), c ch
( walnut ), qu hch ( brazilian nuts ), h o ( pecan ), qu ph ( hazelnut ),
ht macadamia.
y l nhng loi ht c ch s GI (tc ng ti ng huyt) thp v hm
lng Carb rt thp.
2. Cc loi qu chua, t ngt: mi ngy n 200-300 gr: chanh, chanh leo,
su xanh, me xanh, qu b.
3. Cc ch phm t u nnh: u ph, to ph, vng u ( 400 gr ), sa
u nnh (400ml).

A4) n Xanh: cc thc phm c n thoi mi

1. Tt c cc loi tht - c m hay khng ty , nhng khng phi l n
nguyn c ming tht m ( nh nhiu ngi lm tng ), cc loi ni tng
ng vt.
2. Tt c cc loi trng ca mi loi ng vt.
3. Tt c cc loi du m. C th n dm c mu trong sut nh nc
khng n cc loi dm hoa qu c mu.
4. B ( khng nn n margarine b thc vt loi c Tranfat hi cho sc
khe ) nn n b ng vt ( hm lng cht bo cng nhiu cng tt ).
5. Cc loi hi sn, c, tm, mc v..v
6. Cocalight, pepsi light ung thoi mi. Cafe xay t ht nguyn cht ung
v t (c th thay sa c bng whipping cream high fat v ng n king).
Tr xanh, tr mn, ung thoi mi.
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7. Rau xanh n thoi mi: bp ci, b xanh, su su, su ho, mp, c tm, c
di d, cc loi c , da chut, cn ty, ti ty, mng, rau m, actiso, c ngt,
rong bin, gi , cc loi nm, v...v v t khng cn suy ngh.
8. Cc loi rau gia v: rau hng, th l, rau rm,gng, ngh, ging v..v. C
th dng su, tai chua, tng v chua cho mn canh c hoc l canh su
nu tht. Ch dng nu canh chua thi, khng n chnh.
9. Cc loi gia v nh mui, m chnh, nc mm nguyn cht... dng
cho xo nu ( ch xem thnh phn ng sau phi khng c Tinh Bt v
ng VD nh ht nm Knorr th khng c dng v c nhiu Tinh Bt v
ng ). Tt c cc loi gia v c ri, qu, hi v..v min l khng c ng v
tinh bt l c.

III. Bt u ch eDAS 2
Ch eDAS 2 c xy dng theo nguyn tc 3-1-2-1 ( tc 3 ngy Low
Carb - 1 ngy High Carb 2 ngy Low Carb 1 ngy High Carb ). Sau lp
li chu k. Tt nhin chng ta c th i t 3-1-2-1 ( ht 1 tun ) ri sang tun
mi thnh 2-1-3-1 cng c ko sao c. Min lun phi nh nguyn tc : Sau
2-3 ngy low carb th phi c 1 ngy High Carb, v khng nn High Carb lin
tc qu 2 ngy v nhiu ngi b nhy Carb c kh nng b tng m.
Tt c mi ngi cho d ang theo DAS hay theo eDAS 1 ( s c tch
hp lun vo DAS ) hay cha bao gi DAS u ngay lp tc c th bt u
theo eDAS 2 m khng cn phi khi ng g c.
A) Hng dn dnh cho ngy Low Carb
Ngy Low Carb chng ta vn tun th theo nguyn tc n giao thng ca
DAS tc n n xanh thoi mi, n vng hn ch, n vng - xanh n va
va, n phi king tuyt i.
V d mt menu mu ca ngy Low Carb nh sau:
- Sng: n 2, 3 qu trng vt ln, hoc ra hng ph, bn gi mt bt tht
khng bnh, hoc chun b n t trc un nng ri n sng vi bn
Shirataki hay min lm bng thch rau cu.
- Tra: n hng cm bnh dn ch n thc n, canh rau cc loi ko n
cm. V d gi 2 qu trng p, v tht luc.
- Ti : v nh n vi gia nh min khng n cm l c.
Ni chung khi tun th theo nguyn tc n giao thng ca DAS nh
trn th DASer s khng phi tnh ton bt c ci g. C n thoi mi, n no l
c v khng phi bn khon hay lo lng g c.
C gng mi ngy ti thiu n t nht 200 gr tht cc loi, nu n trng th
c nh 4 qu trng th bng = 1 lng tht d quy i nh.
Mi ngy DASer cn phi n t nht l 3 ba, n nhiu ba th cng tt. V
d n 3 ba sng tra ti ri, th trc khi i ng cn n thm 1 ba nh na
kch thch qu trnh t m xy ra nhanh hn.

B) Hng dn dnh cho ngy Relax, High Carb

Ngy relax bt u t lc sng sm ng dy v kt thc vo lc trc khi
chng ta ln ging i ng. Trnh kiu relax vo 12h m ngy hm trc,
nh th l vi phm ch .
Ngy relax chng ta c th n thoi mi ty thch, nhng ch yu nn n
nhiu cc loi hoa qu, sa, kem, khng nn n qu nhiu v nhi nht. Bi
nu n qu nhiu tinh bt, nhi nht th c kh nng b ri lon tiu ha, hay
b y bng kh tiu, cm gic nng n cho ti nhng ngy sau.
Hn na khi chng ta relax vi lch 3-1-2-1 ri th ngy relax c b tr
lin tc nn cng khng lm cho DASer b vt v nhiu khng cn n tr
th vo nhng ngy relax.
Tm li cc DASer nn nh vo ngy relax - High Carb chng ta n thoi
mi nhng trnh nhi nht.

IV. Vn dnh Carb

Nu l DASer th hu nh bt c ai cng rt bn khon khi hng ngy c lo
dnh Carb trong nc tng, x du, hay mayonaise, tng t thnh phn c
ng n kia. Thc ra c 1 li gii p chnh xc cho cu hi ny khng
d dng, bi hm lng Carb trong cc loi nc chm kia khc nhau nn
rt kh c th c mt cu tr li chnh xc.
Nhng chng ta c 1 nguyn tc chung l: C gng khng b dnh l
tt nht, cn nu b dnh th cng ng lo lng, bi vic dnh cng khng
nh hng qu nhiu ti qu trnh n king hng ngy chng ta.
Vic dnh c an ton hay khng ph thuc vo hm lng Carb trong cc
loi thc phm, nc chm. V d nh cc loi x du, nc tng th hm
lng ng trong khng cao. Chng ta nm th th thy ngay nc
tng, x du khng c ngt lm. Do khi n low carb chng ta c th dng
thm cc loi nc tng ny cng vi cc mn nh trng p la ch hn m
khng phi bn khon g v c n vi hm lng t cng khng sao.

Nhng cc loi tng t ng chai th rt ngt v hm lng ng trong

rt cao n thy rt ngt do cc DASer cn trnh cc loi tng t ny.
Gii php thay th l c th t lm tng t hay c th t mua cc
DAS Shop cho an ton.
Tt nhin chng ta cng khng nn qu lo s, king tuyt i v nhiu khi
nh th s lm nh hng ti vic p dng DAS vo cuc sng. V d nh
lc, hay vng ch hn, mc d y l nhng thc phm n Vng - ca
DAS nhng li hon ton c th chp nhn nu nh chng ta ch n theo kiu
rc 1 t ln thi, nh l i n tht d ngi ta rc cht vng ln cho thm, hay
n tit canh c thm t lc cho thm. Khi n kiu hng hoa nh th th
vng, lc khng c nguy him g cho ch n king ca chng ta c.
Hay chng ta i n ngoi hng, nc dng hay cc mn n n kia h cho
cht xu ng, hay l vt quay h cho t mt ong vo thnh phn khi p tht
vt v..v th cng khng nh hng g c. i vi nhng mn n kiu chng
khng nn qu lo s v cc oan. Ch cn nm thy n khng r hn v ngt
ra l c.

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V. Vn hoa qu v mt s loi ht, sa

Trong DAS th cc loi hoa qu chua nh mn, xoi chua, du ty, cc

xanh v..v b xp vo hng n vng. Cc loi sa, sa chua b xp vo hng
n . Cc loi ht nh hng dng, lc, ht iu ( cc loi ht nhiu tinh
bt ) cng b xp vo n .
Cc loi thc phm k trn DAS ko khuyn khch dng bi nu n s b
gy thm Carb, tt ng huyt ph ch . Do DAS lun khuyn khch
cc DASer khng nn n cc loi thc phm trn gi tnh an ton, v n
nh cho nhng ngy low carb. Bi v gi y chng ta c c 2-3 ngy l
c relax thoi mi ri.
Hn na li c nhiu DAS Shop vi cc mn n, ung thay th nh
bnh m ht lanh, cupcake ht lanh, hnh nhn, cm da, bt hoa qu KoolAid pha cng vi soda khng ng thnh nc hoa qu, cc loi kem low
carb, thch rau cu low carb, ri cocktail mojito low carb v.v. Ngoi ra
chng ta ung c sa u nnh 400ml/ngy, dng heavy cream, whipping
cream thay th cho sa bnh thng ( 200ml/ngy l an ton ). Cho nn trong
2-3 ngy low carb nu chng ta thay th bng cc n thc ung low carb
k trn th khng c g l qu kh khn c.
Cc loi ht th thay v n hng dng, ht iu, ht d v..v ( cc loi ht
nhiu Carb n ) chng ta c th n ht lanh, ht macacmadia, ht
hnh nhn v..v ( cc loi ht low carb, high fat, t tc ng ti ng huyt v
khng gy thm n n Vng ).
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Th nhng nu nh DASer no vn thch n hoa qu chua, vn thch n

sa chua, vn thch ung sa, th cng khng sao c. Nhng cn phi iu
vi s lng va phi v d nh khong 200 gr hoa qu chua/ngy, 100 gr
lc/ngy, 100ml sa khng ng/ngy. Nhng nu nh b thm n, tt
ng huyt hoc kh gim m th phi dng li.

VI. Thay i linh hot nguyn tc Xoay vng Carb

Nh ni trn, eDAS 2 c xy dng trn nguyn tc Xoay vng

Carb bng vic xen k gia 2-3 ngy Low Carb vi 1 ngy High Carb. Ch
c DAS ra l 3-1-2-1, ch ny c tnh ton ph hp vi
1 tun lm vic thng thng ca mi ngi.
Nu nh chng ta bt u t th hai u tun th s c lch nh sau:
T Th Hai Th T: Low Carb, sau Th Nm: High Carb - Relax, ri
Th Su Th By: Low Carb v kt thc chu trnh bng ngy Ch Nht:
High Carb - Relax.
cc tun tip theo, bn tip tc xoay vng chu k trn. Nhng v l do no
m sang tun th 2, bn bn hay phi relax trc v k hoch no , v
d vo Th T ch hn th lc chng s thnh 2-1-3-1 cng khng sao c.
Tm li chng ta c th theo 2-1-3-1, hoc 2-1-2-1, hoc 3-1-3-1. Ni tm
li ch cn nh nguyn tc chung l: Sau 2-3 ngy Low Carb th phi High
Carb mt ngy, v khng nn relax lin tc qu 2 ngy, bi i vi ai b nhy
Carb th relax qu 2 ngy c kh nng b tng m.
V t s thay i linh hot ny chng ta c th t p dng sao cho ph
hp vi lch lm vic v cuc sng hng ngy.
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VII. Nguyn l khoa hc ca eDAS 2

C th ca chng ta l mt b my sinh tn, do n s tm mi cch

tn ti. Trong vic tch tr m tha l bn nng ca c th, bi c th
chng ta lun cn m tha phng trng hp i km, thin tai khng c
ngun thc phm t bn ngoi vo, khi m tha trn c th s c ly
ra t lm nng lng.
Mt vn m mi ch n king cho d l low carb hay low fat u gp
phi l sau khi n king 1 thi gian cho d chng ta c tp luyn, hay ct
gim nng lng np vo ti c no i chng na th ci ng m trn c
th vn c kh kh tr mt ra khng h gim. y chnh l khi chng ta
vp phi bc tng bn nng ca c th trong vic gim m.
C th chng ta khng bao gi mun gim m, do ngay khi chng ta
ct gim nng lng hay theo Low Carb 1 thi gian di. Th c th nhn ra
s thiu ht nng lng ny v n s t thch nghi bng cch gim s trao
i cht xung ( slowdown metabolism) a c th vo trng thi ng ng,
gim nng lng thi ra gim s m trn c th b tiu hao i ti mc ti
thiu.
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i vi ch low carb truyn thng, do chng ta c th ch

ketosis 1 thi gian di cho nn ban u c th hiu qu gim bo tt, nhng
dn d v sau khi c th nhn bit chng ta ang n king gim m v
s pht ra cc phn ng chng li nh ni trn i ph.
iu ny c th gii thch c th hn nh sau: lng Carbohydrate chng
ta n vo hng ngy s b chuyn ha thnh Glycogen tch gan v phn c
bp hiu nm na nh 1 b cha. Khi lng Carb np vo trong thi gian
di vt ngng th ci b cha b trn, lc Carb n vo s b tch
thnh m. y l l do gii thch v sao nu chng ta n Carb qu 2 ngy th
c kh nng b bo l do b cha Glycogen b trn y, cn sau khi low
carb 2-3 ngy rt cn ci b Glycogen th n Carb trong vng 1 ngy li
khng b bo.
Khi chng ta trng thi Ketosis ( ct Carb) th ci b cha b cn kit.
Nhng h qu ca vic ny ko theo l hm lng hormone leptin loi
hormone iu khin qu trnh trao i cht trong c th b h thp xung. V
sau c th s nhn ra n ang b b i v n s t ri vo trng thi
ng ng, gy chm trao i cht, ngng t m.
Nh vy, gii quyt vn ny chng ta cn xen k gia ngy low carb
v ngy high carb 1 cch hp l. Tc sau khong 2, 3 ngy low carb khi c
th chm vo ngng nhn ra chng ta ang n king, th ngay lp tc
chng ta phi shock li ton b qu trnh trao i cht bng 1 ngy high carb.
Bi ngun nng lng t Carb lun mnh m, mnh lit v c tc dng
nhanh i vi qu trnh trao i cht bn trong c th.
Ngy High Carb ny s gip nh la c th lm cho n thy rng, chng
ta khng b i, khng thiu thc n, c th khng t chuyn sang trng
thi ng ng. Sau ngy High Carb c th c cung cp nng lng trn
tr t Carb, sau chng ta li theo Low Carb a c th vo trng thi
ketosis bng cch ct gim Carb. Khin cho c th lc phi li m tha
trong ngi s dng.
C lp li tin trnh Low Carb ri High Carb nh th l cha kha gip
chng ta gim m nhanh v hiu qu hn l n theo low carb lin mt mch
di ngy.
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VIII. Ch eDAS 2 dnh cho nhng ai ?

Tt c nhng ngi sc khe bnh thng, hay nhng ngi b cc bnh

khng lin quan ti ng huyt, huyt p v d nh bnh m mu, m ni
tng hon ton c th theo eDAS 2.
Cn nhng bnh nh gout th ngi bnh nn theo ch DAS truyn
thng tc 12 ngy low carb ri relax 2 ngy sau theo 6-1, hoc 5-2. i
bao gi c th n nh, khng cn b au na lc mi c th chuyn sang
eDAS 2.
Nhng ngi b bnh tiu ng, huyt p cng khng nn ngay lp tc
theo eDAS 2 m nn theo DAS ch n n xanh, hn ch n vng, king n
, tm thi khng relax vi. i bao gi ng huyt trong c th n nh,
lc hy theo ch 6-1 ri 5-2 ca DAS. Sau khi n nh 1 thi gian
khong 1-2 tun th lc mi nn theo ch eDAS 2.
Nhng ai b ung th mun dng bin php Low Carb iu tr th cng
khng nn relax vi m c n theo DAS trit n Xanh n bao gi khi u
gim, lc hy relax theo ch 6-1. Cn bao gi khi u teo hn, khng c
du hiu ti pht lc mi tnh sau.
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Ph lc: Hung dn s dng ru bia khi DAS ( The

DAS guide to alcoholic beverages )

Cc loi ru bia c phn theo 3 dng ch yu sau:

A. Ru sn xut bng phng php chng ct ( No Carb ):
Phng php chng ct tc l sau khi c ln men bng nguyn liu
High Carb th c un ln, bc hi => thnh phm. Do cc loi ru ny
khng c Carbonhydrate. V d: Vodka, Rum, Brandy ( Cognac ), Whiskey,
Gin, Tequilla, Ru Quc Li, Ru Go VN l cc loi ru c chng
ct.
B. Ru, bia sn xut bng phng php ln men ( High Carb ):
Phng php ln men tc l sau khi men th c lc qua ch khng
chng ct bay hi. Do trong dung dch ru, bia s cha nhiu Carb t
cc nguyn liu High Carb cn st li sau khi men. V d: bia, ru vang (
wine ), ru to (cider), ru np cm Vn, ru sake... l cc loi ung c
cn c ln men t yn mch, go, nho, hoa qu.
Khng c s liu chnh xc cho hm lng Carb ca cc loi ung c
cn nhng ni chung an ton th chng ta nn trnh. V d trung bnh 100
gram bia c 15 gram Carb. Khi i n, chng ta c th n cc loi c hp bia,
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tm hp bia v hm lng Carb trong bia khng nhiu nh ru vang, hn

na do hp nn hu nh thc n khng b dnh Carb t bia.
C. Cc loi ru hoa qu pha ch:
Cc loi ru Champagne c pha thm ng hay ru anh o c pha
thm Siro hoa qu cc k High Carb. Do cn king tuyt i.
Kt lun: DAS khng khuyn khch vic s dng ru bia thng xuyn v
n c hi cho sc khe. Bi hng dn ny c vit chvi mc ch gip
cc DASer c th chn c cc loi ru thch hp trong lc i tip khch,
vui v vi bn b cn phi ung m khng s vi phm ch . Ngoi ra
nhng ai c s thch ung cocktail th cng nn c k hng dn ny
chn loi ru ph hp nhm to ra cc loi cocktail low carb gii kht mt
m.

Ti liu tham kho

1. Crack the Fat-Loss Code: Outsmart Your Metabolism and Conquer the Diet
Plateau - Wendy Chant.
2. Conquer the Fat-Loss Code (Includes: Complete Success Planner, All-New
Delicious Recipes, and the Secret to Exercising Less for Better Results!) Wendy Chant.
3. The Carb Cycling Diet: Balancing Hi Carb, Low Carb, and No Carb Days for
Healthy Weight Loss - Dr. Roman Malkov.
4. Choose to Lose: The 7-Day Carb Cycle Solution - Chris Powell.
5. The Alternate-Day Diet: Turn on Your "Skinny Gene," Shed the Pounds,
and Live a Longer and HealthierLife - James B. Johnson MD.

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Tc gi:
- H tn: Nguyn Hong Anh
- Ngy sinh: 18-10-1984
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