Ua tiav qhov kev pab kom poob plab hauv ib lub lim tiam
Zoo Siab
- Hnub Monday
- Hnub Tuesday
- Hnub Wednesday
- Hnub Thursday
- Hnub Friday
- Hnub Saturday
- Hnub Sunday
- Cov lus qhia ua kom poob ceeb thawj thiab poob plab
Qhov ua tiav no kom poob plab hauv ib lub lis piam yog kev sib koom ua ke ntawm kev noj zaub mov kom tsawg thiab ua kom lub cev qoj ib ce, tuaj yeem ua rau hauv tsev, thiab yog tsom rau cov pib tshiab uas xav kom poob ceeb thawj thiab pib ua haujlwm lub cev.
Qhov kev pab no kom poob phaus thiab poob plab yuav rov qab ua dua 2 zaug hauv kev sib tw hauv cov neeg noj qab haus huv. Xws li ntshav qab zib, ntshav siab, raum tsis ua haujlwm lossis mob plawv, nws yog ib qho tseem ceeb yuav tsum tau nrhiav tswv yim kho mob ua ntej yuav pib noj cov zaub mov noj lossis kev npaj ua kom muaj zog.
Tshawb nrhiav seb koj qhov hnyav zoo li cas yog los ntawm kev nkag mus rau koj cov ntaub ntawv:
Qhov kev pab cuam kom poob plab hauv 1 lub lis piam muaj:
Hnub Monday
Tswv yim ntawm lub hnub: Haus 1.5 liv ntawm unsweetened ntsuab tshuaj yej. Saib yog vim li cas ntsuab tea nrawm cov metabolism thiab pab koj kom poob phaus.
| Noj tshais | Noj su | Noj tshais / tav su | Noj hmo |
| 1 khob ntawm yogurt dawb nrog 1 diav ntawm lub teeb granola thiab 1 kua nrog tev | 1 grilled nqaij qaib steak nrog 1 diav ntawm xim av mov thiab zaub xas lav thiab lws suav zaub xam lav, sprinkled nrog 1 diav (kua zaub) ntawm flaxseed. 1 txiv kab ntxwv nrog bagasse rau khoom qab zib | 1 khob kua zaub los yog mis nyuj skimmed nrog 1/2 txiv kab ntxwv, tsis muaj qab zib. | 1 phaj ntawm cov zaub siav nyob rau hauv cov dej qab ntsev (carrots, taum ntsuab thiab chayote), qaug nrog txiv roj roj, nrog 1 tuna ntawm hauv dej. |
Kev Ua Si Hnub: Taug kev 30 feeb, tuaj yeem nyob hauv txoj kev lossis ntawm kev siv lub treadmill, thiab tom qab ntawd ua 3 pawg ntawm 20 lub sijhawm zaum, raws li pom hauv daim duab hauv qab no, so ntawm 10 txog 30 seconds ntawm txhua lub teeb:
Hnub Tuesday
Tswv yim ntawm lub hnub: Haus 1.5 liv ntawm unsweetened artichoke tshuaj yej
| Noj tshais | Noj su | Noj tshais / tav su | Noj hmo |
| 1 lub tiaj tiaj tiaj ntawm oatmeal thiab 1 lub txiv tsawb nrog chia | 1 grilled ntses fillet nrog 3 dia broccoli thiab hau carrots, sprinkled nrog 1 tablespoon ntawm flaxseed. 1 khoom qab zib pear | 1 khob kua zaub ntug hauv cov kua txiv nrog txiv kab ntxwv thiab 1 diav ntawm cov noob nplej, nrog ob lub ncuav ci nrog 1 daim ntawm cheese dawb. | 1 phaj ntawm zaub qab zib, seasoned nrog ntsev, dos thiab qij thiab ib tug drizzle ntawm ntxiv nkauj xwb tus txiv roj. |
Kev Ua Si Hnub: Taug kev 40 feeb thiab zawm koj qhov nrawm tom qab thawj 10 feeb thiab tom qab ntawd pib maj mam qeeb hauv 10 feeb. Tom ntej no, ua 3 pawg ntawm cov kev tawm dag zog hauv qab no, uas tau sawv ntawm qhov chaw plank rau ntev li ntev tau. Ntawm no yog yuav ua li cas thiaj ua hauv video:
Hnub Wednesday
Tswv yim ntawm lub hnub: Haus 1.5 L tsis muaj piam thaj rau cov txiv hmab txiv ntoo ua kua txiv
| Noj tshais | Noj su | Noj tshais / tav su | Noj hmo |
| 1 khob kas fes nrog mis nyuj thiab 1 lub khob cij wholemeal nrog ib nplais ntawm cheese dawb. | 1 nqaij qaib ncej puab ci lossis siav nrog zaub xas lav thiab arugula zaub xas lav thiab 1 diav mov, nphoo nrog 1 diav (kua zaub) ntawm flaxseed. 1 khoom qab zib tangerine | Ib qho kev pab ntawm lub teeb granola nrog 1 khob ntawm kua txiv uas tsis muaj qab zib rau txiv kab ntxwv | 1 phaj ntawm zaub xam lav zaub xam lav, dib, lws suav, hau qe nrog txiv puv luj. |
Kev Ua Si Hnub: Taug kev 1 teev ntawm qhov nrawm nrawm txhawm rau txhawm rau txhawm rau ntxiv cov calories. Tom qab ntawd, ua lub cev ua haujlwm oblique hauv 3 txheej, raws li qhia hauv qab no, rau 1 feeb hauv txhua pawg, kom ntxiv dag zog rau cov leeg no thiab pab txhais thaj chaw no, los ntawm kev siv lub duav:
Hnub Thursday
Tswv yim ntawm lub hnub: Haus 1.5 L ntawm cov tshuaj yej ntsuab nrog rau cov qhiav tsis muaj qab hau lossis nqa cov qhiav qhiav kom poob phaus
| Noj tshais | Noj su | Noj tshais / tav su | Noj hmo |
| 1/2 vitamin avocado nrog mis skim lossis oat mis. | 1 daim ntawm cov ntses ci nrog qos yaj ywm thiab zaub qhwv, sprinkled nrog 1 tablespoon ntawm flaxseed. 1 daim ntawm dib liab rau cov khoom qab zib | 1 khob ntawm pos nphuab gelatin tov nrog 1 khob ntawm yogurt dawb nrog 1 diav ntawm flaxseed | 1 zaub mov ntawm cov zaub ntug hauv paus qab zib, seasoned nrog ntsev, dos thiab qij thiab ib qho drizzle ntawm nkauj xwb tus txiv roj roj. |
Kev Ua Si Hnub: Taug kev sai li 2 feeb thiab khiav mus ntev li 2 feeb, tom qab ntawd taug kev dua li 2 feeb ntxiv thiab ntxiv txog 30 feeb. Thaum ua tiav, ua 3 pawg ntawm sit-up rau 1 feeb txhua lub teeb:
Hnub Friday
Tswv yim ntawm lub hnub: Haus 1.5 liv ntawm unsweetened fennel tshuaj yej
| Noj tshais | Noj su | Noj tshais / tav su | Noj hmo |
| 1 khob ntawm txiv puv luj los yog kua txiv kab ntxwv thiab ib lub noob ncuav nrog butter | Quinoa nrog cov hau carrots thiab 1 lub txiv qaib tsis muaj roj lossis nqaij nyuj ci. 1 txiv kab ntxwv nrog bagasse rau khoom qab zib | 1 khob ntawm smoothie ua nrog kua thiab kua mis yogurt | 1 phaj ntawm nqaij qaib kua zaub. |
Kev Ua Si Hnub: Khiav rau 30 feeb, hnav khau ntaub uas nqus cov cuam tshuam kom zoo kom tsis txhob raug mob ntawm pob qij txha, tshwj xeeb yog tias koj rog dhau heev. Thaum kawg ntawm txoj kev khiav, ua cov kev tawm dag zog hauv qab no kom ntev li ntev tau, so 30 vib nas this thiab nyob ntev li ntev tau.
Hnub Saturday
Haus 1.5 L dej nrog ob peb tee ntawm txiv qaub tsis qab zib. Pom nws cov txiaj ntsig hauv Kev Poob Ceeb nrog txiv qaub
| Noj tshais | Noj su | Noj tshais / tav su | Noj hmo |
| Kua yogurt nrog tseem nplej thiab 1 lub tais me me ntawm txiv ntoo nyias. | 1 phaj ntawm zaub xas lav lav nrog arugula, cheese thiab crouton, seasoned nrog vinegar, sprinkled nrog 1 tablespoon ntawm flaxseed. 1 daim ntawm cov suab thaj rau cov khoom qab zib. | Almond lossis skimmed mis haus nrog 6 txiv pos nphuab thiab 2 cov ci. | Cream ntawm leek, drizzled nrog 1 drizzle ntawm ntxiv nkauj xwb tus txiv roj |
Kev Ua Si Hnub: Siv taug kev hloov ua ke ntawm 2 feeb ntawm kev khiav, nrog 2 feeb taug kev li ib nrab teev, thiab hauv 5 feeb kawg, tsuas yog taug kev mus qeeb koj lub siab. Thaum xaus, ua 3 pawg ntawm 1 feeb sab sit-ups raws li pom hauv daim duab hauv qab no, so 10 mus rau 30 feeb ntawm txhua lub teeb:
Hnub Sunday
Haus 1.5 L ntawm kua txiv puv nrog kua tsw qab
| Noj tshais | Noj su | Noj tshais / tav su | Noj hmo |
1 khob ntawm cov txiv hmab txiv ntoo lub siab nyiam thiab ib khob cij wholemeal nrog cheese dawb. | Omelet nrog zaub txhwb qaib, lws suav thiab 1 tablespoon ntawm noob hnav. 1 lub tais ntawm lychees lossis 1 kua nrog tev rau khoom qab zib | 1 txhoov tsawb nrog me ntsis teeb granola. | Eggplant, chickpea, lws suav, kua txob thiab cuscus zaub xam lav. |
Kev Ua Si Hnub: Khiav rau 30 feeb thiab thaum kawg ua cov sit-up rau 5 feeb:
Cov lus qhia ua kom poob ceeb thawj thiab poob plab
Lub lim tiam no yog koj tshaib plab, sim noj 1 lub txiv pear lossis 1 lub txiv apple nrog tev 15 feeb ua ntej noj su thiab noj hmo vim tias cov txiv hmab txiv ntoo no pab tswj koj qab los noj mov thiab muaj calories tsawg, uas yuav tsum tsis cuam tshuam cov kev tshwm sim thaum kawg.
Tswj kev ntxhov siab txog qhov tshwm sim los kuj yog lub tswv yim kom ua tiav cov hom phiaj thiab yog li ntawd nws tuaj yeem muaj txiaj ntsig los coj a chamomile tshuaj yej lossis mob siab rau kua txiv kom tau muaj kev thaj yeeb nyab xeeb. Txheeb xyuas cov txiaj ntsig koj yuav tsum hnyav koj tus kheej rau thawj hnub, ua ntej pib qhov kev pab cuam thiab hnub tom qab, thaum sawv ntxov, sai li sai tau thaum koj ua tiav no 1 lub lim tiam ua haujlwm kom poob plab.
Qhov program no tuaj yeem ua rau ib hnub twg ntawm lub hlis, tab sis nws yuav nyuaj rau ua raws li lub sijhawm PMS thiab lub sijhawm coj khaub ncaws, thiab nws tsis raug tso cai hla dhau ntawm kev noj mov. Lub sijhawm zoo tshaj plaws los qoj ib ce yog thaum sawv ntxov, tom qab noj tshais, tab sis koj tuaj yeem tawm dag zog thaum kawg ntawm hnub, ua ntej noj hmo.
Saib cov yeeb yaj kiab hauv qab no thiab kuj pom qee cov lus qhia uas yuav pab koj kom tsis txhob yoo zaub mov:
Peb Pom Zoo
Quinapril
