Yog tias koj puas tau xav tau lub tais hmo ntuj hmo ntawm cov mis nyuj khov lossis khoom qab zib, koj yuav tsum nyob hauv lub tuam txhab zoo. Raws li yummy li nws yog, ntau ntxiv cov piam thaj tsis zoo rau peb kev noj qab haus huv, thiab thaum kawg tuaj yeem ua rau muaj teeb meem kev noj qab haus huv zoo li ntshav qab zib thiab kab mob hauv lub plawv. Yog tias koj vam tias yuav txiav koj tus kheej tawm cov suab thaj ntxiv, kev tshem tawm lub cev hauv ib hlis tuaj yeem yog cov kauj ruam zoo hauv txoj kev yog. Thaum tsis muaj ib qho thoob ntiaj teb, tsis muaj suab thaj hauv lub cev tshem tawm cov tshuaj muaj, peb tau sau ua ke qee cov lus qhia ntxaws los pab koj pib.
Cov kauj ruam
Txoj Kev 1 ntawm 16: Txiav tawm cov piam thaj ntxiv rau 30 hnub
08 ZOO TSHAJ PLAWS
Kauj Ruam 1. Cov suab thaj ntuj zoo, tab sis tag nrho cov suab thaj ntxiv yog tsis txwv
Teem sijhawm pib ruaj khov thiab nres hnub rau koj qhov tsis muaj suab thaj sib tw, yog li koj tuaj yeem npaj koj cov zaub mov thiab khoom noj txom ncauj ua ntej. Koj tuaj yeem tso cov piam thaj rau ib hlis tshwj xeeb, lossis xaiv qhov pib pib thiab hnub kawg uas haum rau koj lub sijhawm. Qhov kev xaiv yog koj li!
- Yog tias koj tseem tsis tau npaj txhij rau kev tshem tawm ib lub hlis ntev, sim txiav cov piam thaj rau 2 lub lis piam xwb. Hloov chaw ntawm kev txiav tawm ntxiv cov piam thaj tag nrho, koj yuav txwv koj tus kheej rau qhov me me txhua hnub, zoo li 5 g.
- Koj tuaj yeem sim txiav cov piam thaj rau 10 hnub, thiab saib nws mus li cas. Yog tias nws ua tau zoo, koj tuaj yeem txuas koj lub detox rau ob peb lub lis piam ntxiv.
- Yog tias koj xav ntsuas cov dej ua ntej, New York Times muaj qhov yooj yim, lub lis piam sib tw sib tw suab thaj koj tuaj yeem sim. Txheeb nws ntawm no:
Txoj Kev 2 ntawm 16: Tshawb xyuas cov ntawv lo khoom noj rau ntxiv cov suab thaj
05 ZOO TSHAJ PLAWS
Kauj Ruam 1. Qhov tsis muaj suab thaj sib tw yog txhua yam hais txog kev noj qab zib ntxiv
Ntseeg nws lossis tsis ntseeg, qab zib tau ntxiv rau ntau yam khoom noj txom ncauj sib txawv, zoo li crackers, lws suav sauce, thiab khov pizza. Ua ntej yuav mus noj mov lossis khoom noj txom ncauj, txheeb xyuas cov ntaub ntawv qhia tseeb txog zaub mov kom ntseeg tau tias koj cov zaub mov tsis muaj qab zib ntxiv.
Ntau tus neeg noj zaub mov txiav tawm ntxiv cov piam thaj tag nrho thaum lawv tsis muaj suab thaj sib tw. Yog tias koj tseem tsis tau npaj txhij yuav plunge, koj tuaj yeem txwv koj tus kheej rau qhov ntxiv me me ntawm cov piam thaj txhua hnub, zoo li 5 g
Txoj Kev 3 ntawm 16: Nyob deb ntawm cov khoom qab zib thiab ntuj qab zib
0 1 TUG TSHIAB
Kauj Ruam 1. Kev tshem tawm cov piam thaj yog hais txog kev txiav cov suab thaj ntxiv, tsis txiav cov calories
Ntau cov dej qab zib thiab lwm yam khoom qab zib tau ua nrog tsis muaj suab thaj lossis qab zib ntuj. Rau 30 hnub tom ntej, ua koj qhov zoo tshaj plaws kom tsis txhob muaj cov khoom qab zib thiab ntuj qab zib, xws li aspartame, sucralose, saccharin, stevia, zib ntab, maple phoov, kua phoov, lossis agave.
- Txheeb xyuas ob daim ntawv teev npe ntawm koj cov dej qab zib, khoom noj txom ncauj, thiab lwm yam khoom noj kom ntseeg tau tias tsis muaj qab zib ntxiv.
- Txawm hais tias cov khoom qab zib dag tsis muaj suab thaj, lawv ua tau qab qab ntau dua li qab zib ib txwm. Vim li no, nws yog qhov zoo tshaj los txiav lawv tawm ntawm koj cov zaub mov thaum lub suab qab zib detox.
Txoj Kev 4 ntawm 16: Pov tawm cov khoom qab zib thiab zaub mov tsis zoo
08 ZOO TSHAJ PLAWS
Kauj Ruam 1. Tsis txhob tsim txom koj tus kheej nrog cov zaub mov uas koj tsis tuaj yeem noj
Hloov chaw, pov tawm ib qho ncuav qab zib, khoom qab zib, thiab lwm yam khoom qab zib qab zib uas siv qhov chaw hauv koj lub pantry. Tom qab ntawd, khaws cov txiv hmab txiv ntoo, yog li koj tseem tuaj yeem txaus siab rau koj cov kev xav qab zib.
Koj tseem tuaj yeem hloov koj cov khoom noj txom ncauj thiab khoom qab zib mus rau hauv lub thoob yas lossis ntim khoom. Tom qab ntawd, khaws lub ntim kom pom ntawm lub hlis tom ntej
Txoj Kev 5 ntawm 16: Tso tseg ib qho qab zib thiab kua ntses
0 10 Zaum Kawg
Kauj Ruam 1. Ntau cov kua ntses thiab hnav khaub ncaws tau ua nrog ntxiv qab zib
Txheeb daim ntawv lo ntawm cov kua ntses, hnav khaub ncaws nyias, thiab lwm yam dips koj muaj hauv tsev. Qee qhov kev xaiv nrov, zoo li barbecue thiab pasta sauce, ntxiv cov piam thaj ntxiv hauv. Kom muaj kev nyab xeeb, tshem tawm cov kua ntses qab zib thiab hloov lawv nrog lwm yam tsis muaj suab thaj, hloov.
Rau kev siv, Maille dijon mustard, Gulden's ntsim xim av mustard, Prego's marinara sauce, Fabkis tus daj mustard, thiab Newman tus kheej Classic roj thiab kua zaub xam lav hnav tsis muaj qab zib
Txoj Kev 6 ntawm 16: Hloov dej qab zib nrog lwm txoj hauv kev noj qab haus huv
0 10 Zaum Kawg
Kauj Ruam 1. Seltzer dej thiab dej qab zib qws muaj kev noj qab haus huv ntau dua li cov dej qab zib
Raws li cov kws paub txog kev noj qab haus huv, ntawm kev noj zaub mov tsis tu ncua, cov neeg laus yuav tsum txwv lawv tus kheej rau 50 g ntxiv qab zib ib hnub. Hmoov tsis zoo, ib lub raj mis ntawm dej qab zib tuaj yeem muaj tsawg kawg yog 52 g suab thaj, uas twb tau tso koj ntau tshaj qhov txwv niaj hnub pom zoo. Thaum lub sijhawm koj tsis muaj kev sib tw suab thaj, pov koj cov dej qab zib thiab khaws cia rau ntawm seltzer lossis dej ci ntsa iab xwb.
Thaum noj cov dej qab zib muaj tsawg calories ntau dua li cov dej qab zib ib txwm muaj, lawv tseem riddled nrog cov khoom qab zib dag. Ncuav lawv mus rau ntawm qhov chaw thaum koj tsis muaj suab thaj sib tw, ib yam
Txoj Kev 7 ntawm 16: Txaus siab rau kev noj qab haus huv, puv tshais
09 TUG TSHIAB
Kauj Ruam 1. Muaj ntau cov zaub mov noj tshais uas nrov tshaj plaws yog riddled nrog ntxiv qab zib
Hloov chaw, sim nplawm tshaib plab, noj tshais zoo uas tsis muaj qab zib ntxiv, zoo li cereal qab zib. Plain, yogurt tsis muaj qab zib, txiv hmab txiv ntoo, zaub veggies, lossis qe qe yog txhua qhov kev xaiv zoo.
Ntau cov qhob cij tau ntxiv qab zib ntxiv. Yuav kom muaj kev nyab xeeb, khaws cia ntawm pita qhob cij xwb
Txoj Kev 8 ntawm 16: Lob cov khoom noj txom ncauj ntuj es tsis siv cov khoom ua
0 4 ZOO SIAB
Kauj Ruam 1. Cov khoom noj txom ncauj tiav lawm muaj cov piam thaj ntxiv
Es tsis txhob noj khoom txom ncauj ntawm granola lossis lub zog fais fab, xaiv rau ib txhais tes ntawm cov txiv ntoo sib xyaw, hloov. Ib lub tais paj kws los yog ib daim txiv hmab txiv ntoo tshiab kuj yog cov khoom noj txom ncauj zoo.
Cov txiv hmab txiv ntoo hauv kaus poom yog qhov zoo yog tias nws tsis ntim rau hauv phoov
Txoj Kev 9 ntawm 16: Hloov cov khoom qab zib ib txwm nrog txiv hmab txiv ntoo
09 TUG TSHIAB
Kauj Ruam 1. Txiv hmab txiv ntoo muaj piam thaj ntau, tab sis tsis ntxiv qab zib
Es tsis txhob lob ib daim ncuav mog qab zib los yog ib lub tais ntawm cov mis nyuj khov raws li koj qhov kev kho mob tom qab noj hmo, nplawm ib lub tais ntawm cov txiv hmab txiv ntoo tshiab. Ntau cov txiv hmab txiv ntoo yog chock-tag nrho ntawm cov as-ham ntxiv, zoo li fiber thiab vitamins; qhov zoo tshaj plaws, lawv tsis muaj suab thaj ntxiv.
Koj tuaj yeem chow rau ntawm lub tais ntawm cov txiv pos nphuab, los yog saj ib daim ntawm cov txiv kab ntxwv tshiab
Txoj Kev 10 ntawm 16: Noj cov zaub mov muaj protein ntau
08 ZOO TSHAJ PLAWS
Kauj Ruam 1. Cov protein yog qhov tseem ceeb rau kev noj zaub mov zoo, txawm tias tsis muaj qab zib
Protein pab ua kom koj lub cev tiv thaiv kab mob mus rau hnoos, thiab yog qhov tseem ceeb ntawm lub zog rau koj lub cev. Nqa cov nqaij qaib, ntses, thiab nqaij noj zaub nyom, nrog rau txiv ntseej, qe, thiab noob.
Piv txwv li, koj yuav txaus siab rau qee qe kib rau pluas tshais, lossis grilled nqaij qaib mis rau noj su
Txoj Kev 11 ntawm 16: Nqa cov rog zoo
07 TUG TSHIAB
Kauj Ruam 1. Cov rog zoo ua rau koj lub cev thiab lub hlwb ntse
Lawv yog cov peev txheej zoo, ntxiv rau lawv pab tswj kev hnyav, qaug zog, thiab tswj kev xav. Noob thiab txiv ntseej yog qhov muaj txiaj ntsig zoo ntawm kev noj qab haus huv, nrog rau avocado thiab ntses.
Noj ntau cov rog kom zoo tuaj yeem txo koj txoj kev pheej hmoo mob plawv thiab ntshav qab zib
Txoj Kev 12 ntawm 16: Khoom noj txom ncauj ntau ntawm txiv hmab txiv ntoo
0 4 ZOO SIAB
Kauj Ruam 1. Txiv hmab txiv ntoo muaj cov piam thaj ntau, thiab txoj hauv kev zoo tshaj los ua kom koj cov hniav qab zib
Muab cov suab thaj ntxiv tsis tau txhais hais tias koj tsis tuaj yeem nyiam cov zaub mov qab zib. Thoob plaws ib hnub, ncav cuag ib daim ntawm koj nyiam txiv hmab txiv ntoo tshiab. Cov txiv hmab txiv ntoo hauv kaus poom yog lwm txoj hauv kev xaiv tau, tsuav nws ntim rau hauv dej lossis kua txiv, tsis yog phoov.
Txiv hmab txiv ntoo qhuav tuaj yeem yog lwm txoj kev qab, thiab. Tsuas yog kos daim ntawv lo kom ntseeg tau tias tsis muaj qab zib ntxiv
Txoj Kev 13 ntawm 16: Chow rau ntawm cov veggies tshiab thiab khov
08 ZOO TSHAJ PLAWS
Kauj Ruam 1. Zaub yog ib qhov chaw muaj cov vitamins, cov zaub mov zoo, thiab lwm yam khoom noj muaj txiaj ntsig
Qee cov veggies yog ib txwm qab zib, tab sis lawv tseem tsis tau noj zaub mov tsis muaj suab thaj. Txiav cov piam thaj rau 30 hnub yog hais txog kev tshem tawm cov suab thaj ntxiv, tsis yog ntuj tsim.
Koj tuaj yeem txaus siab rau zaub xam lav nrog koj noj hmo, lossis koj tuaj yeem noj ntawm qee cov zaub ntug hauv paus ua khoom noj txom ncauj zoo
Txoj Kev 14 ntawm 16: Txiav rov qab qab zib hauv koj cov zaub mov
02 TUG TSHIAB
Kauj Ruam 1. Jazz txog koj cov khoom qab zib uas tsis hloov pauv
Hloov chaw ntawm scooping qee qhov dawb, ua kom qab zib rau hauv koj daim ntawv qhia, siv cov txiv applesauce tsis qab zib. Koj tseem tuaj yeem ua rau koj cov zaub mov txawv nrog cov txuj lom ntxiv, xws li allspice, cinnamon, nutmeg, thiab qhiav, lossis rho tawm, zoo li vanilla, almond, txiv qaub, lossis txiv kab ntxwv.
Hloov cov piam thaj nrog txiv applesauce ntawm 1: 1 piv. Piv txwv li, yog tias koj daim ntawv qhia hu rau 1 khob (201 g) ntawm qab zib, koj yuav ntxiv rau hauv 1 c (240 mL) ntawm cov txiv applesauce tsis qab
Txoj Kev 15 ntawm 16: So kom txaus thiab so kom txaus
05 ZOO TSHAJ PLAWS
Kauj Ruam 1. Koj yuav xav tau qab zib ntau dua thaum koj muaj kev ntxhov siab thiab nkees
Thaum koj muaj kev ntxhov siab thiab nyuaj siab heev, koj lub cev tsim cov tshuaj cortisol ntxiv, uas yog cov tshuaj nyuaj siab. Vim li no, koj yuav xav tias tshaib plab, thiab xav tau khoom qab zib ntau dua. Koj kuj tseem yuav tau txais kev tshaib plab ntxiv thiab tshaib plab thaum koj tau pw tsawg dua 8 teev. Nrog rau qhov no hauv siab, sim so kom txaus thiab tsaug zog ntau thoob plaws koj qhov kev tsis muaj suab thaj.
Yog tias koj muaj teeb meem nyob ntsiag to, sim so hauv chav da dej sov, mloog suab paj nruag so, sau ntawv, lossis ua tib zoo xav
Txoj Kev 16 ntawm 16: Tsis txhob noj qab zib ntau tom qab kev sib tw xaus
06 TUG TSHIAB
Kauj Ruam 1. Qhov tsis muaj suab thaj sib tw yog txhua yam txog kev tsim kom muaj kev noj qab haus huv, tus cwj pwm mus sij hawm ntev
Qhov no tsis tau hais tias koj yuav tsum tso koj cov khoom qab zib uas koj nyiam tas mus li. Hloov chaw, tsom mus rau txiav rov qab koj cov qab zib kom tsis txhob tshem tawm nws tag nrho. Ua tibzoo saib qee cov khoom qab zib lossis cov khoom xyaw uas koj nyiam ua ntej koj cov suab thaj qab zib. Sim ua ib nrab ntawm koj li ib txwm ua, lossis txaus siab me ntsis tsawg dua li koj ib txwm xav tau.
- Piv txwv li, koj tuaj yeem ntxiv 1 diav suab thaj rau koj cov tshuaj yej lossis kas fes es tsis txhob ntxiv 2.
- Koj tuaj yeem ci ib txheej ntawm brownies, tab sis txiav lawv mus rau hauv me me.
- Koj tuaj yeem txaus siab rau lub khob mis nyuj khov ib zaug lossis ob zaug hauv ib lub lim tiam es tsis noj qee hmo.
