Kev yoo mov qhuav tshem tawm txhua yam zaub mov thiab dej los ntawm koj cov zaub mov kom pab ntxuav koj lub cev. Kev yoo mov qhuav uas kav ntev li 1 hnub ua rau koj tshem tawm cov dej huv tib si thiab cov co toxins hauv koj lub cev li 3-hnub dej yoo mov. Txawm li cas los xij, nws muaj peev xwm txaus ntshai txiav cov zaub mov thiab dej los ntawm koj cov zaub mov vim nws tuaj yeem ua rau qaug zog thiab lub cev qhuav dej. Tham nrog koj tus kws kho mob kom paub tseeb tias nws muaj kev nyab xeeb rau koj ua ntej koj pib!
Cov kauj ruam
Ntu 1 ntawm 3: Npaj Kom Qhuav Sai
Kauj Ruam 1. Sim dej los yog kua txiv sai ua ntej tsim kom qhuav sai.
Nws yuav ua rau koj poob siab yog tias koj sim pib tam sim nrog qhuav sai. Kev yoo dej tso cai rau koj haus dej txhua hnub, thaum cov kua txiv nrawm tso cai rau koj haus cov txiv hmab txiv ntoo thiab kua txiv zaub. Xaiv 1 hnub los cog lus rau ib qho kua txiv lossis dej sai kom pom tias koj lub cev ua haujlwm li cas, ua raws li ib hnub uas koj noj ib txwm muaj. Koj tuaj yeem hloov hnub uas koj noj ib txwm nrog hnub yoo mov. Tom qab ua 4-5 dej lossis kua txiv yoo mov, tom qab ntawd koj tuaj yeem pib qhuav sai yog tias koj xis nyob.
Tham nrog koj tus kws kho mob ua ntej koj pib yoo mov seb nws puas yuav cuam tshuam rau lwm yam mob uas koj muaj
Kauj Ruam 2. Xaiv qhov muag kom qhuav sai yog nws yog koj thawj zaug
Kev yoo mov qhuav qhuav tso cai rau koj los sib cuag nrog dej, xws li da dej, ntxuav koj txhais tes, thiab txhuam koj cov hniav. Pib nrog qhov muag qhuav sai yog tias koj tsis tau ua dua lwm qhov yoo mov qhuav ua ntej. Txoj kev no, koj tsis tshua muaj lub cev qhuav dej vim koj cov tawv nqaij nqus dej noo.
Yog tias koj tau ua kom yoo mov qhuav ua ntej, koj tuaj yeem sim ua kom qhuav qhuav qhov chaw uas koj tsis tso cai rau dej hauv lossis ntawm koj. Tsuas yog ua kom qhuav sai yog tias koj xis nyob nrog nws
Kauj Ruam 3. Noj pluas mov nrog omega 3 fatty acids thiab ntsev ua ntej koj pib
Xaiv cov zaub mov uas muaj roj omega 3 noj qab nyob zoo, xws li mackerel, salmon, thiab avocados. Cov zaub mov no zom qeeb kom koj tsis txhob tshaib plab thaum koj pib yoo mov. Ntxiv ntxiv 1 tsp (5 g) ntsev rau noj zaum kawg ua ntej koj yoo mov los pab koj lub cev khaws cov vitamins thiab cov zaub mov uas txhawb nqa kev noj qab haus huv. Txwv tsis pub, koj lub cev yuav tshem tawm lawv ib txwm thaum koj yoo mov.
Koj kuj tseem tuaj yeem sim cov ntses roj ntxiv ua ntej koj pib koj lub cev kom koj lub cev tuaj yeem tawg nws thaum koj pib
Tswv yim:
Pib koj yoo mov tom qab noj hmo yog li koj tuaj yeem siv thawj ob peb teev ntawm koj tsaug zog sai.
Ntu 2 ntawm 3: Ua Kom Qhuav Sai
Kauj Ruam 1. Tsis txhob noj thiab haus li 16-24 teev
Kev yoo mov qhuav tuaj yeem ua rau koj lub cev tuag vim nws tsis tau txais lub zog los ntawm zaub mov lossis dej haus. Yog tias koj xav ua kom qhuav sai, tsuas yog sim nws ib hnub ib zaug nrog tsawg kawg 2 hnub noj ib hnub tom qab. Qhov no pab koj teeb tsa lub hom phiaj ua tiav tau yooj yim thiab tiv thaiv koj lub cev kom tsis txhob qhuav dej ntau dhau.
Thaum lwm tus tau qhuav yoo mov rau 3 hnub lossis ntau dua, zam kev ua nrawm dua 24 teev txij li nws tuaj yeem ua rau lub cev qhuav dej
Kauj Ruam 2. Ua haujlwm qis zog thaum lub sijhawm koj yoo mov
Txij li thaum koj tsis haus dej haus lossis noj zaub mov, koj yuav xav tias tsis muaj zog dua li ib txwm. Ua raws li kev ua kom zoo siab, xws li yoga, kev xav, lossis tsuas yog so hauv tsev kom cuam tshuam koj tus kheej los ntawm kev tshaib plab thiab nqhis dej. Koom nrog hauv kev tawm dag zog, xws li taug kev ib ncig ntawm lub thaiv lossis dumbbell curls nrog qhov hnyav qis, yog tias koj xav tias xav tau.
Sim sau ntawv qhia seb koj lub cev xav li cas los sau koj cov kev paub nrog qhov nrawm los pab ua qhov cuam tshuam
Tswv yim:
Zam kev ua haujlwm hnyav vim tias koj yuav poob dej ntau dhau los ntawm kev tawm hws thiab tuaj yeem ua rau lub cev qhuav dej yooj yim.
Kauj Ruam 3. So yog tias koj nkees nkees
Nws yog ntuj rau koj lub cev xav tias nkees thaum lub sijhawm qhuav qhuav, yog li pw kom dhau sijhawm. Kev tsaug zog tuaj yeem pab tiv thaiv txhua yam kev ntshaw uas koj muaj thiab khaws koj lub zog. Thaum koj tawm ntawm lub txaj, sim ua qee qhov kev nthuav dav thiab taug kev ncig koj lub tsev kom sawv ntau dua. Siv sijhawm pw tsaug zog txhua hnub yog tias koj xav tias qaug zog heev. TSWV YIM TSHUAJ
Alyssa Chang
Wellness Coach & Personal Trainer Alyssa Chang is a nutrition coach and trainer, based in the San Francisco Bay Area. She uses her extensive background in brain-based neuroscience to work with clients on improving their connections with their brain and body to heal, reach goals, and move pain-free. She holds a BS in Kinesiology and Exercise, Nutrition and Wellness from the California State University, East Bay and is certified in Precision Nutrition, Z-health Performance and is certified by the National Council for Strength and Fitness.
Alyssa Chang
Wellness Coach & Personal Trainer
Remember to keep your health a priority
Your brain needs the fuel it gets from foods, especially if you live a fast-paced, stressful life. If you try out a dry fast and notice that you are feeling fatigued or unwell, take a break before you continue.
Kauj Ruam 4. Haus dej yog tias koj hnov kiv taub hau lossis tsis pom kev
Kev kiv taub hau thiab lub taub hau daj yog 2 yam tshwm sim ntawm lub cev qhuav dej, uas tuaj yeem cuam tshuam rau koj lub cev kev ua haujlwm dhau sijhawm. Yog tias koj pom qhov poob ntawm qhov sib npaug lossis koj tsis nkag siab ua cov haujlwm yooj yim, nres qhov qhuav sai thiab haus dej tam sim kom rov muaj dej.
Lwm cov tsos mob ntawm lub cev qhuav dej suav nrog, tab sis tsis txwv rau, tso zis tsawg dua, tawv nqaij qhuav, ntshav siab, thiab lub plawv dhia nrawm. Ua kom koj yoo mov tam sim yog tias koj hnov ib yam ntawm cov tsos mob no
Ntu 3 ntawm 3: Rhuav Koj Li Ceev
Kauj Ruam 1. Haus 1 US pt (470 ml) dej tam sim tom qab koj yoo mov
Thaum koj ua tiav koj qhov yoo mov, haus 1 US pt (470 ml) dej maj mam. Noj me me ntawm koj lub khob kom koj tsis txhob ua rau koj lub cev puas tsuaj. Muab nws ib ncig ntawm koj lub qhov ncauj kom npog nws ua ntej nqos. Thaum koj ua tiav cov khob dej, zam lwm yam zaub mov lossis haus rau lwm teev.
Kev haus dej sai tom qab koj yoo mov tuaj yeem ua rau tsam plab
Kauj Ruam 2. Muaj 1 US pt (470 ml) dej txhua teev tom qab koj ua txhaum txoj cai yoo mov
Maj mam rov tsim cov dej rov qab rau hauv koj cov zaub mov kom rov muaj dej ntau dua lub sijhawm thiab tiv thaiv tsam plab. Noj me me thiab saj cov dej thaum koj haus nws. Ntxiv 1 US pt (470 ml) dej thoob plaws thawj ob peb teev tom qab koj yoo mov. Thaum koj haus dej, koj yuav pib hnov qab nquag dua.
Tom qab 3-4 teev, haus dej raws li koj ib txwm xav tau yog tias koj tsis yoo mov
Kauj Ruam 3. Sim me me ntawm cov zaub mov noj qab haus huv rau thawj hnub tom qab koj yoo mov
Xaiv cov txiv hmab txiv ntoo qhuav, xws li raisins, figs, thiab apricots, rau lub teeb khoom noj txom ncauj. Nco ntsoov tias koj muaj qhov loj me me teev rau ntawm lub ntim khoom kom koj tsis txhob noj ntau dhau thaum koj yoo mov tiav. Txuas ntxiv noj tsuas yog cov khoom noj txom ncauj me me, xws li cov txiv ntseej uas tsis muaj ntsev lossis cov txiv hmab txiv ntoo, rau tas hnub.
Tom qab li 1 hnub, koj tuaj yeem pib noj zaub mov zoo li qub
Kauj Ruam 4. Zam cov zaub mov uas muaj cov carbohydrates thiab sodium tsawg kawg 2 hnub
Sodium thiab carbs tuaj yeem khaws cov dej thiab tuaj yeem thim qhov poob los ntawm koj qhuav sai sai. Tsis txhob noj cov nqaij kho, kua zaub, khoom qab zib, lossis nplej. Xaiv cov zaub mov uas muaj sodium tsawg, carbohydrates, thiab rog rau koj thawj ob peb pluas noj. Tsuas yog siv lub teeb ci lossis tsis muaj cov txuj lom ib zaug thaum koj pib noj ib txwm muaj.
