DINH DNG

KHNG CN NHN N, VN THON BNG DI

Ch cn c ch n ct gim tinh bt, bi vn ng tng nhp tim gim m, kin tr

thc hin th ch trong 1 thng, m bng di ca bn bin mt. Eo thon bng
di phng l iu qu d dng!

Ung nc k c khi khng thy kht

Mt ngy bn nn ung lng nc ti thiu bng 3% trng lng c th. Nu ma h hoc
vn ng ra nhiu m hi, bn nn b sung thm lng nc theo nhu cu ca c th mnh.
ung khong 2 lt nc (hoc 8 ly nc) mi ngy c th gip bn t chy khong 96 calo
mi ngy. Ung na lt nc trc cc ba n chnh khong 30 pht s gip bn gim cn
nhiu hn 44% trong khong 12 tun.
Tp th dc
Khi chng ta np t calo hn, c th chng ta s lun c xu hng t chy n t hn. V
l l do ti sao khi hn ch lng calo trong thi gian di c th lm suy gim ng k qu
trnh trao i cht trong c th bn.

Hn na, vic hn ch calo trong thi gian di khng ch lm mt khi lng c bp m cn

lm chm hoc tr tr qu trnh trao i cht ca bn. V tp th dc thng xuyn chnh l
gii php tt nht gip bn khc phc tnh trng ny.

Bn cnh ch n ung lnh mnh, tp th dc s gip bn gim cn nhanh, hiu qu hn,

sng th hn, nguy c mc bnh thp hn, nhiu nng lng hn v cm thy sng khoi
hn mi ngy.
Khng n tinh bt vo bui ti
Khi n nhiu tinh bt, c bit l bui ti, tuyn ty s sn sinh ra insullin, chuyn ha tinh bt
phn hy thnh dng vo cc t bo gan. Tinh bt lm tng sn xut Insulin trong c th,
tng kh nng d ch cht bo dn n vic bn tng cn nhiu hn. Vic ct tinh bt khi
ba ti l cn thit v n c tc dng gip bn gim cn. Tuy nhin, y cng l cch n king
kh h khc khi n khin bn thm n lin tc, d c xu hng n vt sau chng li cn
thm tinh bt.

Bn cnh , vi ngi kt hp c tp th dc gim cn th mt ba ti s si l khng

cung cp nng lng b mt, khin bn mt l v thng xuyn i, thm n. Bn c th
tham kho cc loi thc n khc ti y.
Ni khng vi chin v nc ngt c gas
chin rn nht l thc n nhanh cha nhiu nng lng, c bit l cht bo bo ha gy
nn tnh trng nghn mch mu gy ra nhng c mt mi v chiu, r, nhit trong ngi do
cha 1 lng nng lng kh chuyn ha trong c th, kch thch tuyn b khin da mt bn
bng nhy v chi cht mn. Ngoi ra, lng du m trong cc loi thc n ny rt kh tiu hao,
nu t vn ng chc chc s chuyn ha thnh m tch t cc b phn nh bng di, i
v bp tay.

Mt trong nhng s tht gy sc ca nc ngt chnh l gy nn tnh trng bo ph. Mt nghin

cu ca cc nh khoa hc an Mch pht hin ra, ung nc ngt hng ngy s lm gia
tng cc loi cht bo khc nhau trong c th. Thm ch, nc ngt cn lm tng cholesterol.
Khng ch nc ngt thng m c nc ngt n king cng c th lm tng chu vi vng eo
v tng cn.
Chy b
Chy b l mt trong nhng bi tp v cng quan trng cho ngi cn gim m

B quyt chy b ng cch t m thnh cng:

Nhp tim thp nht t m bng: (220 tui ca bn) x 0,6

Nhp tim cao nht t m bng: (220 tui ca bn) x 0,7

V d, bn 24 tui, nhp tim t m thp nht ca bn s bng: (220 24) x 0,6 = 117,6/ nhp
tim t m cao nht ca bn l: (220 24) x 0,7 = 137,2

Khi vn ng n nhp tim 117,6, c th ca bn s trong vng t m. Gi nhp tim trong

mc t 118 n 138 (xp x 117,6 v 137,2), khng dao ng qu thp (nu nhp tim di 118,
c th bn s cha c lm nng t m) hoc qu cao (trn 138 hoc hn na,
nhp tim qu cao s khin c th bn kit sc, d chn thng, au gt chn).

Chy , va sc s gip bn t chy cc nng lng d tha hiu qu. Chy b cng l
cha kha nhanh nht dn n c th thon gn, sn chc cng vng 2 gn gng. Bi khi chy,
m ton thn s c t chy, khi m bng gim i, cc mi c hp dn ng sau s xut
hin, gip bn xut hin gn gng v n tng.

Plank - ng tc thn k cho vng eo

ng tc Plank l mt trong nhng ng tc tuyt vi cho c bng v hiu qu hn rt nhiu
so vi cc bi tp luyn thng nh gp bng,...

Tp luyn cc ng tc ny hng ngy, c bp vng bng ca bn s c tc ng nhiu

hn khi luyn tp Plank hng ngy, t c nhiu nng lng hn, ngay c khi t vn ng.
y qu l tin vui tuyt vi cho gii vn phng, hc sinh, sinh vin, nhng ngi ngi nhiu
trc mn hnh my tnh. Tuyt vi hn, thc hin Plank 10 ln mi ln 1 pht trc hoc sau
khi i lm s tng t l trao i cht v cn gi t l ny cao nguyn c ngy. (v ngay c khi
ng).

Pyn Trn

Model: S Thanh, Vn Anh - CA3

Photo: L Tm - CA Studio
 DINH DNG

GIM 5KG TRONG 10 TUN NH B SUNG C

CHUA VO BA N
C chua l loi qu mng nc, t calo, giu cht x v c bit l hm lng vitamin A, B6, C, B1,
B2... rt cao. Rt nhiu ch em gim cn thnh cng sau khi b sung c chua vo thc n
hng ngy.

Trong mt qu c chua 200 g ch cha khong 30 calo, nhiu vitamin v rt nhiu nc. Mi
ba, bn ch cn ung mt ly nc p c chua kt hp vi thc n gim cn bao gm n
nht v thc vt c nhit lng thp th ch trong vng 10 ngy c th gim ti a 4-5 kg.
C chua cha nhiu cht x, rt tt cho vic o thi lng m d tha trong rut, gim bo
bng hiu qu. C chua cng gip ln da ca bn tr nn hng ho v mn mng.

Theo cc chuyn gia dinh dng, c chua cn phi c n sau ba n (d n sng hay ung
sinh t) gim bt c lng axit, ngn nga v gim thiu cc bnh v d dy, ng
tiu ha. Thng xuyn n c chua trc ba cm khng ch khin bng bn cm thy kh
chu, n cm khng ngon ming m cn lm tng nguy c mc cc bnh d dy.

n sng c chua
n sng c chua, bn nn la chn c chua hu c hoc c chua bi. Hai loi c chua ny
u tuyt i m bo an ton, khng c ha cht c hi, bn c th n c v m khng s
c thuc. Nu la chn c chua bi bn c th chun b 15 qu, cn c chua thng ch cn 2
qu. Sau khi ra sch v ngm nc mui, bn c th ct lt mng v n trc tip nh salad.
Nu t lm st c chua, bn cn lu hn s dng. Nhng l st m v s dng ch c
th c 1 tun trong t lnh.
Ung nc p c chua
Nc sinh t c chua l loi thc ung d lm v ngon ming. Bn ch cn chun b c chua,
mang ra sch ri ct b ht. Sau , cho vo my xay nhuyn v c th cho thm t nc
b c.

Vi sinh t nc p c chua, bn nn ung trc ba n, v lng ng v lng nc

trong c chua to cho bn cm gic no lu v khng cn thm n na.
Khi bn s dng c chua thng xuyn gim m bng bn cng cn tun th ch n
ung hp l.

gim cn bng c chua tht hiu qu, bn c th tham

kho thc n sau:
- Ba sng: Mt cc nc c chua p sau khi n sng

- Ba tra: Mt cc nc c chua p, cm, nhiu rau, c hoc g. Hn ch khng n nhiu

b, mui, tht hoc thc n c qu nhiu gia v)

- Ba ti: Mt cc nc c chua p, n t cm, tng cng rau xanh

qu trnh gim cn nhanh v hiu qu bng qu c chua, bn nn kt hp vi vic tp th

dc khong 30 pht mi ngy cng vi vic ng 8 ting mi ngy.