濂崇芥烘ョ锛濡浣哄ソ韬

瑕冲ユ淇涓涓＄韬锛瑕7锛3缁锛瑙姣ヨ韩荤奸瑕澶浜瀵逛锛抽戒ㄧ父ヨ韩匡涓瀵癸灏辩澶╁ぉヨ韩夸娌℃

涓存病ヨ版帮椁跺浜叉戒锛浣涔涓灏锛灏辨纭锛姣椁跺锛澶浣浠浠寰蹇借浜骞虫剁楗涔跺涓涓ゆ澶у病崇郴锛抽钩惰藉绘涓涓躲ュ悍楗濂戒

涓㈡灏卞浜涓涓浜楗涓㈢涔с

涓楗涔

1. 涓蹇杩椋

ㄦ涓揩濂朵唬锛浼间汉浠凡缁句蹇涓浠朵浜ㄩキ妗涓浜姝わ璁稿浜鸿竟跨鸿竟楗绌惰汉浠ㄨ骞叉扮澧涓杩椋锛楗辫圭瑙浼杩锛歌浜蹇杩椋浜轰村椋┿

涔椋跺涓猴涔寰灏璋璇杩藉璁╂涓蹇浜椋╋涔藉璁╂村ソュ拌繁楗ラケ绋搴

2. 涓楗

褰浣瑙拌繁楗变锛跺宸茬浜锛杩涓跺宸茬杩澶浜惰褰浠瑙宸澶浜灏卞涓ワ跺剧浣濡浣涓蹇杩椋娉ㄦ繁锛韬浼璇浣浠涔跺璇ュ姝㈣椋浜

涔】8楗憋涓娈垫堕寸瑙瀵寰瀹规灏辫界ラ繁楗濡婊℃弧涓纰楗璁╂楗辫规锛灏变涓涔涓杩锋涓涓杩绋灏辫藉村瀹规堕キ

3. 姣】借

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や涓ヤ椁跺涔澶锛涓3瑰乏杩浼浜堕锛姣濡涓涓规涓纰濂舵场楹涓浜堕烘锛杩峰楗涔涓澶╀ラ戒浼楗ラタ锛骞朵颁楗瑰浼瑰棣

4. 瑙寰杩

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涓翠涓涓ぜ冲3娆″ヨ韩跨涔骞朵杩冲昏澶цㄧ浼琛ュ涓浜ュ绘濡涓归界浠ヨ淇涓涓ュ悍＄韬缁瀵逛椋锛ュ悍堕ギ椋

浜椋╃

1. 瓒冲借川

借川藉寰濂界缁存ゆ浠浣缁缁绾ょ淮郴缁婵绱锛ｄ挎缁存ュ悍韬浜洪戒姣ぉ琛ュ瓒崇借川奔瀹剁楦¤濂堕㈤藉瓒宠ュ悍借川ㄥ朵涓绫婚╋姣濡璞绫汇ㄩ害璋风╁涔借川

借川ㄤ汉浣稿ヨ告惰缂稿浜跺椋╋借川藉翠叉韬伴ゥ楗裤骞朵藉璁╂浠村ソ堕娆诧杩澶ャ

涓ヨ锛姣浣琛ュ0.8借川锛澶╂杈姣濡璇存80ら锛ｄ涓澶╄琛ュ借川灏辨64宸褰跺蜂浼汉骞撮у浣杩ㄥ己搴哄

2. 澶姘存

ュ诲瀹跺缓璁浠澶╄冲瑕59浠界姘存ｄ甯稿勾淇濂借韩浜猴ㄤ浠楗涓按寰寰涓涓楂姣渚杩涓烘按や㈠杈楂缁翠姐跨╄川姘у绾ょ淮澶锛瀹浠藉浣挎浠村伴ケ规锛浠璁稿ャ

ㄦ按涓姣渚稿搴璇ラ涓浜锛杩藉甯╂浠ㄤ¤矾ョ涓锛琛ュ村韬ュ汇

3. 澶璋风╃被

璁稿ョ瀛寰╀灏绫抽キ锛灏ゅ舵胺╃被椋┿挎浠ュ浼瀵艰翠绮剧涓涓瀵瑰ユ病澶灏甯╃

璋风╁澶绉缁寸绱跨╄川绾ょ淮锛规釜浜虹骞撮у杩ㄩ涓锛姣汉涓澶╁ぇ姒瑕56璋风┿1璋风╁ぇ姒㈠锛浜涔涓涓跺剧锛浜涔涓纰绫抽キ

ュ诲瀹跺朵寤鸿锛涓澶╂濂戒浠ヤ璋风╂ㄨ胺绫伙澶чㄥ娌＄宸ョ绮绮╄川灏卞ㄨ胺绫伙害楂绮便楹绫崇ㄨ胺绫诲ㄧ氦缁村朵ュ讳介浜簿宸ヨ胺绫汇

4. ュュ悍娌硅

ュ悍娌硅瀵规浠蹇琛绠＄郴缁濂藉锛惰藉寤剁轰楗ラタ锛杩澶ャ

Omege-3绉澶涓楗卞革甯歌浜繁娴烽奔绫诲浜妞╀腑锛楸笺椴楸笺椴楸煎椹楸肩锛杩浜楹讳℃涓ュ诲瀹跺缓璁绀兼冲2浠藉Omege-3椋╁淇ュ悍涓涓ソ韬寰澶绉浣ㄣ

杩涓绫诲涓涓楗卞娌硅瀵逛汉浣涔濂藉锛姒娌广娌规澶чㄥ绫汇

惰浠钩跺璇ュ敖垮寮稿楗卞革杩绫讳ュ悍娌硅澶у瀛ㄤ绫诲娌圭搁╅

5. 跺澶у涓椤挎病崇郴

娲婚惧夸浜涓浜楗靛尽涓浣璇辨锛惧涓娆″ぇ瀹ㄦ病崇郴锛灏卞跺涓娆＄娆惧繁瑕杩涓娆＄澶у涓浼存浠挎淇涔璇ㄨ涓澶╁╀堕撮灏涓浜璺姝30锛璁╀澶╃介缁淇骞宠　

涓荤

瑕冲ユ淇涓涓ソ韬娌℃ｄ伴撅瑕浠涔瑰灏辫浜

娑澶锛ョ灏锛韬朵交浣娉ㄦ椋ョ瀵规涓ュ悍ユ瑰瀹纭藉寰蹇交浣锛浣ョ韬虹浠ｈ阿涔浼浣浠ラ搴韬杩绉瑕ラ浠澶╀腑60%介ヨ韩浣虹浠ｈ阿杩绉甯ョ褰卞灏辨寮圭瑰揩锛涓姝㈣椋锛韬灏变寰姣浠ュ磋锛灏界浠舵娌℃浠ュｄ澶寸绯璁稿濂崇浼虹绱涔辩璞★瑕宠锛寰寰瑕34ㄧ绮惧璋锛韬芥㈠ュ悍

ュ悍楗涔涓浠ラ挎灞杩芥涔韬灏辨蜂澶╀澶╁井濡瑰濡跺杩介杩镐俊浣绂诲コ绁风灏变杩浜

炬锛

http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/how_can_i_lose_weight_4_secrets_of_skinny_people?page=2

http://www.prevention.com/weight-loss/effects-skipping-meals

http://www.cdc.gov/physicalactivity/basics/pa-health/

http://www.womenshealthmag.com/weight-loss/protein-weight-loss

http://health.usnews.com/health-news/diet-fitness/diet/slideshows/use-these-8-foods-to-help-you-lose-weight

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550

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