4 ืžื–ื•ื ื•ืช ื›ื“ื™ ืœืขื•ื“ื“ ื”ืจื–ื™ื” ืืฆืœ ืคืขื•ื˜ื•ืช

ืชื•ื›ืŸ:

ื™ืจื™ื“ื” ื‘ืžืฉืงืœ ื“ื™ืื˜ื” ืœื™ืœื“ื™ื ื”ืกื•ื‘ืœื™ื ืžืขื•ื“ืฃ ืžืฉืงืœ ืœื ืฆืจื™ืš ืœื”ืคืขื™ืœ ืœื—ืฅ ืขืœ ืื—ื“ ืงื˜ืŸ ืฉืœืš. ื–ื” ืฆืจื™ืš ืœื”ื™ื•ืช ืžืฉื•ืœื‘ ืžื–ื•ืŸ ืจื’ื™ืœ. ื›ืŸ, ืืชื” ืชืžื™ื“ ืœื”ืฆื™ื’ ืืคืฉืจื•ื™ื•ืช ืžื–ื•ืŸ ื‘ืจื™ื ืœืขืฉื•ืช ืืช ื–ื” ืชื”ืœื™ืš ื—ืœืง. ืื™ืŸ ืœืงืฆืฅ ื‘ืงืœื•ืจื™ื•ืช ื‘ืื•ืคืŸ ื“ืจืกื˜ื™. ื–ื” ื™ื›ื•ืœ ืœื”ืฉืคื™ืข ืขืœ ื‘ืจื™ืื•ืชื• ืฉืœ ื”ื™ืœื“!

ื”ื™ืœื“ ืฉืœืš ืœื ืฆืจื™ืš ืœืœื›ืช ืขืœ ื“ื™ืื˜ื” ื›ื“ื™ ืœืจื“ืช ื‘ืžืฉืงืœ. ื‘ืžืงื•ื ื–ืืช, ื›ืœ ืžื” ืฉืืชื” ื‘ืืžืช ืฆืจื™ืš ืœืขืฉื•ืช ื”ื•ื ืœื”ืชืจื›ื– ื”ืื›ืœื” ื”ืชื™ื ื•ืง ืฉืœืš ืžื–ื•ื ื•ืช ืžืกื•ื™ืžื™ื ืฉื™ืกื™ื™ืขื• ืœื™ืจื™ื“ื” ื‘ืžืฉืงืœ. ื”ื ื” ืื•ืกืฃ ืฉืœ ืžื–ื•ื ื•ืช ื–ื” ื‘ื˜ื•ื— ืœื—ืชื•ืš ืืช ื”ืชื™ื ื•ืง ืฉืœ flab.

ื›ื™ืฆื“ ืœืจื“ืช ื‘ืžืฉืงืœ ืขื‘ื•ืจ ืขื•ื“ืฃ ืžืฉืงืœ

1. ืคื™ืจื•ืช

ื–ื” ืœื ืžืคืชื™ืข ื›ื™ ื™ืจืงื•ืช ื•ืคื™ืจื•ืช ื˜ื•ื‘ื™ื ืขื‘ื•ืจ ื”ื™ืœื“ ืฉืœืš. ืขื ื–ืืช, ืœื”ื™ืžื ืข ืชื™ืจืก ื•ืชืคื•ื—ื™ ืื“ืžื”. ืคื™ืจื•ืช ื˜ืจื•ืคื™ื™ื ื›ืžื• ื‘ื ื ื•ืช ืื ื ืก (ืกื•ืคืจ ืขืฉื™ืจ ื‘ืกื•ื›ืจ) ื’ื ืœืชืจื•ื ื‘ืžืฉืงืœ. ื ืกื” ืชืคื•ื—ื™ื, ืขื ื‘ื™ื, ืชืคื•ื–ื™ื, ืงื™ื•ื•ื™ ื•ื’ืจื’ืจื™ื. ืœื”ืชื—ื™ืœ ืืช ื”ื™ื•ื ืฉืœ ื”ื™ืœื“ ืขื ื‘ื™ืฆื™ื. ื”ื ืžืงื•ืจ ืžืฆื•ื™ืŸ ืฉืœ ื—ืœื‘ื•ืŸ ื•ื™ืฉืžื•ืจ ืขืœ ื”ืงื˜ืŸ ืฉืœืš ืžืœื ื™ืขื–ื•ืจ ืœื• ืœืจื“ืช ื‘ืžืฉืงืœ. ื‘ืจื’ืข ืฉืืชื” ืžื•ื“ืข ืœืžืฉืงืœ ืฉืœ ื™ืœื“ืš, ื™ืœื“ื™ื ื”ืกื•ื‘ืœื™ื ืžืขื•ื“ืฃ ืžืฉืงืœ ื•ื™ืจื™ื“ื” ื‘ืžืฉืงืœ ื™ืคืกื™ืงื• ืœื”ื™ื•ืช ื‘ืขื™ื” ืžืฆื™ืงื”.

2. ืื‘ื•ืงื“ื•

ืื™ืŸ ื›ืœ ืจืข ื‘ื›ืš ืฉืืชื” ื ื•ืชืŸ ืœื™ืœื“ืš ืœืื›ื•ืœ ืฉื•ืžื ื™ื - ื›ืœ ืขื•ื“ ื”ื ืื™ื ื ืžื–ื™ืงื™ื. ื—ื˜ื™ืฃ ืื‘ื•ืงื“ื• ืงืœ ืขื ืžื˜ื‘ืœ ื‘ืจื™ื ื™ื›ื•ืœ ืœื”ื™ื•ืช ืžื•ืฉืœื ืขื‘ื•ืจ ื”ืงื˜ืŸ ืฉืœืš. ืื‘ื•ืงื“ื• ืžื›ื™ืœื™ื ื—ื•ืžืฆื” ืื•ืœืื™ืช, ืืฉืจ ื™ืžืœื ืืช ื”ื™ืœื“ ืฉืœืš ื•ืœืžื ื•ืข ืžืžื ื• ืœื”ื™ื•ืช ืจืขื‘ ื›ืœ ื”ื–ืžืŸ. ื”ืงืคื“ ืœืชืช ืœื• ืจืง ืจื‘ืข ืื• ื—ืฆื™ ืื‘ื•ืงื“ื•. ืคืจื™ ืฉืžื ืช ืžื•ืขื™ืœ ื›ื™ ื”ื•ื ืžืœื ืกื™ื‘ื™ื ื•ื—ืœื‘ื•ืŸ.

3. ื‘ืจื•ืงื•ืœื™ & Leafy ื”ื™ืจื•ืงื™ื

ืจื•ื‘ ื”ื™ืœื“ื™ื ืœื”ืชืจื—ืง ื‘ืจื•ืงื•ืœื™. ืœื›ืŸ, ืชืฆื˜ืจืš ืœืžืฆื•ื ื“ืจืš ืœื”ืคื•ืš ืืช veggie ื˜ืขื™ื. ืฆืžื— ื–ื” ื™ื“ื•ืข ื›ื•ื—ื•ืช ืžื ื™ืขืช ืกืจื˜ืŸ ื•ื”ื•ื ืžืœื ืกื™ื‘ื™ื ื“ืœ ืขืœ ืงืœื•ืจื™ื•ืช. ืจืง ื”ืงืคื“ ืœืฉืจืช ืืช ื”ืงื˜ืข ื”ืงื˜ืŸ ืฉืœืš ืžื ื•ืช ืงื˜ื ื•ืช ืฉืœ ื‘ืจื•ืงื•ืœื™ ื›ืœ ื™ื•ื ื—ืœื•ืคื™ ื•ืœืจืื•ืช ืืช ื”ืงื™ืœื•ื’ืจื ืœื”ืžื™ืก. ื™ืจืงื•ืช ืขืœื™ื ื›ื•ืœืœื™ื ืชืจื“, ื›ืจื•ื‘, collards, ื•ืขื•ื“ ื›ืžื”. ื™ืจืงื•ืช ื™ืจื•ืงื™ื ื ืžื•ื›ื™ื ื‘ืคื—ืžื™ืžื•ืช ื•ื‘ืงืœื•ืจื™ื•ืช ื•ื˜ืขื•ื ื™ื ื‘ืกื™ื‘ื™ื. ื”ื ืžื›ื™ืœื™ื ื’ื ื•ื™ื˜ืžื™ื ื™ื, ืžื™ื ืจืœื™ื ื•ื ื•ื’ื“ื™ ื—ืžืฆื•ืŸ. ืฆืจื™ืš ืœื•ืžืจ ืขื•ื“?

4. ืืฉื›ื•ืœื™ืช

ืคืจื™ ืื—ื“ ืฉืžื’ื™ืข ืœื”ื–ื›ื™ืจ ืขื‘ื•ืจ ืชื›ื•ื ื•ืช ื”ืจื–ื™ื” ืฉืœื” ื”ื•ื ืืฉื›ื•ืœื™ื•ืช. ืžืชื•ืง ื™ืื, ืืชื” ื™ื›ื•ืœ ืœื—ืชื•ืš ืืฉื›ื•ืœื™ื•ืช ืœื—ืชื™ื›ื•ืช ืœืฉืจืช ืืช ื”ื™ืœื“ ืฉืœืš ื›ืžื• ื—ื˜ื™ืฃ ืื—ืจ ื”ืฆื”ืจื™ื™ื ื›ื“ื™ ืœืฉืžื•ืจ ืื•ืชื• ืžืจื’ื™ืฉ ื‘ืจื™ื ื•ืžืชืื™ื. ืืฉื›ื•ืœื™ื•ืช ื’ื ืœืขื–ื•ืจ ืœื”ืคื—ื™ืช ืืช ืขืžื™ื“ื•ืช ืœืื™ื ืกื•ืœื™ืŸ, ื”ืคืจืขื” ืžื˜ื‘ื•ืœื™ืช ื”ื’ื•ืจืžืช ืœืžืกืคืจ ืžื—ืœื•ืช ื›ืจื•ื ื™ื•ืช. ืœืชืช ืœื™ืœื“ ืฉืœืš ื›ืžื” ื—ืชื™ื›ื•ืช ืืฉื›ื•ืœื™ื•ืช ืœืคื ื™ ื”ืืจื•ื—ื” ืฉืœื• ื™ืฉืžื•ืจ ืื•ืชื• ืžืœื ื•ืžืจื•ืฆื”.

ื–ื›ื•ืจ, ืืชื” ืจืง ืฆืจื™ืš ืœืฉืคืจ ืืช ื”ื“ื™ืื˜ื” ืฉืœ โ€‹โ€‹ื”ื™ืœื“ ืฉืœืš ืžื‘ืœื™ ืœืื›ื•ืฃ ืื•ืชื•. ืฉื™ื ื•ื™ื™ื ืงื˜ื ื™ื ื”ืจื’ืœื™ ืžื–ื•ืŸ ื™ืขื–ื•ืจ ืคืขื•ื˜ ืฉืœืš ืœืื‘ื“ ืืช ื”ืžืฉืงืœ ื”ื ื•ืกืฃ. ืื™ืŸ ืœื”ื’ื‘ื™ืœ ืื•ืชื• ืœืื›ื•ืœ ืืช ื”ืื•ื›ืœ ื”ืื”ื•ื‘ ืขืœื™ื•. ืคืฉื•ื˜ ืœื—ืชื•ืš ื‘ื—ื•ื›ืžื” ืขืœ ื–ื”. ื›ืžื•ื‘ืŸ, ืืจื•ื—ื” ืœืจืžื•ืช ืคื” ื•ืฉื ืœื ื™ื–ื™ืง. ืื—ืจื™ ื”ื›ืœ, ื–ื” ื”ื›ืœ ืขืœ ืื›ื™ืœื” ื‘ืžื ื•ืช ืงื˜ื ื•ืช. ื›ืžื• ื›ืŸ, ืžื ืกื” ืœืฉืžื•ืจ ืขืœ ืžื ื•ืช ื™ืฆื™ืจืชื™ื™ื ื•ืžืขื ื™ื™ื ื™ื ื›ื“ื™ ืœืžืฉื•ืš ืืช ืชืฉื•ืžืช ื”ืœื‘ ืฉืœ ื”ื™ืœื“ ืฉืœืš.

ืœืžืืžืจ ื”ืงื•ื“ื ืœืžืืžืจ ื”ื‘ื

ืืžื”ื•ืช ื”ืžืœืฆื•ืช