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ۼ :  2020-01-13 08:53 ۼ :   E-Mail
ƮȮ Ʈ

ο ۰ Բ ̾Ʈ ۽ɻϷ ȴ 𸣰ڴ. ʹ . Ȱ ӿ ʰ õ ִ ۰ и 15 ̾Ʈ ̴.

 

 

ǥŭ ɵ 幰. ߿ ڴٴ ̴. ̾Ʈ , < ȭ ̾Ʈ(The Small Change Diet)> ɸ (Keri Gans) ̾Ʈ ϴ ܼ ƴ϶ Ѵ. ߸ ǥ ̴. ׳ ü ϰڴٰ ϴ 赵 Ͱ ٰ Ѵ. ϴ ˰ ű 𸣴 Ȳ . ۰ и ȭ ϴ , ׷ϱ ij ̾Ʈ ٸ 赵 ִ. ۰ и ȭ 캸.

 

1 30а ٷ , 30а 

κ  Ѵٰ Ѵ. δ ü ȿ ϱ . ð   ٷ  Įθ Ҹϴ ̿. 縦 ϱ ؼ ٷ  ξ ȿԴϴ. Ȯϰ , ü ϰ ؾ ٷ ٷ  . Ż߼ б ƮϽ Ʈ(Wayne Westcott) ̴. ٷ  ڿ 3ϰ 100kcal ϰ ǰ, 1.3kg 120kcal ߰ Įθ ϰ ȴ. ׷ ̾Ʈ ǥ ٷ  Ƽ ȴ. ׸ӽſ 50 10и ٷ  ߴٸ ݺʹ  30п, ٷ  30 ϶.

 

2 ä Ա

Ϸ ä Ǹϴ. ϸ Ĵܿ äҿ ϸ Įθ ٸ üϴ ȿ ִٰ ؿ. 뽺ijѶ̳ ġ ũ ̾Ʈ & ƮϽ Ѱ 纣Ÿ Ƽ(Elisabetta Politi) Ѵ. ٸ Ĵ äҸ ߰ϴ ͸ Įθ 븦 ̰ ִٴ . äҸ Ÿΰ ̳׶ پ Ҹ ִٴ ̴. ĽŸ ÿ 1 з  縸ŭ ݸ 128kcal ߴ ÿ ׻ȭ, , ö ־. 1 ̰ ݺϴ ̸ 46,720kcal û Įθ ̰ . ü ȯϸ 6kg  ġ. Ƽ ̴.

 

3 ݿϸ Ա

ϱ 𸣰 Ͽ Ĵ ٲٴ ͸ε ̾Ʈ ȿ ִ. ػ깰 з Ұ⳪ ߰⺸ Įθ ξ ٴ Ƽ ̴( ߰ 140g Įθ 230kcal ƿǾ Įθ 180kcal, 140kcal ä ʴ´). Ͽ ػ깰 ϴ ͸ 1⿡ 9,360kcal ִٴ ! ǰ Ź ϴ ް3 dzϰ ̺ .

 

4 ð Ͼ

߿伺 ƹ ص ġ ʴ. Դٰ ǫ ڸ ! ݷζ б ֱ ǽ 5ϰ 9ð ڵ ü ȿ ߴٰ Ѵ. Ģ Ȱ̾߸ ϴ ߿ Դϴ. ֱ ٸ ڸ ؾ ִ . < ǻ ̾Ʈ ȹ(The Sleep Doctors Diet Plan)> Ŭ 극콺(Michael Breus) ڻ ̴. ü ǥ ϰ ִٸ 8ð ϴ ߿մϴ. Ʈ ȣ ڸƼ к ϸ Ŀ ϴ ȣ ƾ ׷ ġ . ü ֽϴ.

 

5 ׸ӽ ٱ

긮Ƽ Ʈ̳ ׵ 轺(Teddy Bass)  ϰ ִٸ 簡 ֳ? ħ Ѵ. ī޷ ȯ Ÿ 10 ̻ å ̴ Ͼ . ӽ̳ ڵ ų Ŵ޸ ൿ  ȿ ߷ Įθ Ҹ 25% δٴ . ð ϴ ڼ ϳĿ Įθ Ҹ Ȯϰ ޶ ̴. ùٸ µ ڼ ؾ ֻ ȿ ִٴ ϱ.

 

6  ð ٸ ٳѱ⸦

ƮϽ Ʈ̳ ø (Simone de la Rue) ð ٰ ϴ ȸ鿡 ٳѱ⸦ õմϴ. 5 « ϱ䡱 Ѵ. 𼭳, ٳѱⰡ ٸ Ǽε ̻ ΰ踦 ̴. ׳ 60ʰ ٳѱ⸦ ϰ 30 ޽ϴ Ŭ 5а ݺ Ѵ. Ͽ õص Ŵ Ҹϴ Įθ 268kcal, ü ȯϸ 2kg̴.

 

7

Ļ縦 ܹ, ġ, ذϴ . ܹ ġ, ũ, ġ  ϴ . Ҹ ϴ ͸ Ļ 100kcal Įθ 븦 ִٴ ɸ ̴. ̴ Ŵ 0.5kg ü ǹѴ. ܹŸ ϴ ġ 纸 ?

 

 

8 3а

Ʈ ǰ ̾Ʈ ʴٴ ̹ Ϳ . Ʈ ġ ü , Ư 񸸰 ִ. ĶϾ б ǽ ڷ ̽ õõ ȣ Ʈ ü شٰ Ѵ. 3а ͸ Ʈ ġ ߰ ȭ ִٰ ϴ, õغ.

 

9 Ļ Ź ϱ

ũ ̾Ʈ & ƮϽ Ѱ γε (Ronald Sha) ڻ Ļ ٲٴ ͸ ü 츦 ҡ Ѵ. ϰ ܹŸ ԰ų ƹ ݹ̴. Ź ɾ Ļ縦 ϴ ̵ ߿ ϰ ϸ ذϴ äҿ 밡 ȭ ٴ . ǰ Ľ ſ ȴ.

 

10 ź ñ

츮 140kcal źḦ ð ƹ Ѵٴ Ǿ. źḦ ƹ Ծ ڸ Ŷ ġ ־ ٷ ⿡ ־ ̴. ׷ٰ ؼ źḦ ƴϴ. Ϸ翡 ܸ ź ź ź ٶ. ̰͸ ޿ 0.5kg ̴.

 

11 Ͽ  ͹ Ʈ̴

͹ Ʈ̴ ϴ ӵ ޸ õõ ϴ  ư ǽϴ ̴. ƮϽ Ʈ 30ʰ , 30ʰ õõ ϱ õѴ. ڱ ü¿ ´ ϴ . ͹ Ʈ̴ ӵ ϴ ͺ 36% ü Ѵٰ Ѵ. Ư ҿ ȿ ִٰ ϴ 鿡 ´ ó ƴ .

 

12 15о ޺

޺ ü ð踦 ùٸ ߴ Ѵ. 㿡 ְ ȴٴ Ŭ 극콺 ڻ ̴. ߿ܷ ʿ䵵 . Ǻΰ ƴ ޺ ϴ ȿ Ÿ Ź ĿǸ ø鼭 â ٺ ͸ ϴ.

 

13 3ȸ ̻

鿡 ַ Įθ ū ҡ Ƽ Ѵ. ô 0.5kg ü ϴ ־. ̿ Ѵ. ƹ Ƶ Ͽ Ʋ ö ϰ ;. ô ݹ. ϴ ǹ̶ ǿ ָ. ϴ 250kcal . ڿ ȥյ Ĭ Įθ . Ͽ 4ϰ ܾ Ƶ ̹ 1,000kcal, 1 ġ 8kg ü ȿ ִ ̴.

 

14 ϱ

Ʈ, , Ǫþ ⺻  ȿ ִ. Ʈ ÷ũ ̳ ƾ Ŭ̸ Ѳ ϴ  ξ پ ȿ شٰ Ʈ Ѵ. װ õϴ . տ ߸ 밢 ̰ ٽ ǵư(sparkspeople.com ڼ Ȯ ִ). ̸ ѹ 8 ڱ ª ð  ȿ شȭ ִ. ϳ Ǵ ϴ ۺ Įθ ִ ̴.

 

15 TV û 1ð ̸

γε ڻ TV ̻ Ŀ ð ̴ϴ. Ͼ ϸ ̰ ǰҡ Ѵ. TV û ð ̴ ͸ 120kcal Ҹϴ ȿ ִٴ Ǿٰ Ѵ. Ʋ, ƹ TV ڴ.

 

ų ڽ ôٸ ȿ Դ ̾Ʈ ŷ ϼ

Ʈ ϰ Ȱ Ϳ ̾Ʈ Ʈ ŷ  ϼ

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