Average Weight For A 4 1 2 Yr Old Girl 5 Diet Myths Exposed: Start Losing Weight the Healthy Way!

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5 Diet Myths Exposed: Start Losing Weight the Healthy Way!

Qhov no tuaj yeem yog xyoo koj thaum kawg tso cov phaus ntau dhau, ua tiav lub cev muaj zog, ua kom lub cev muaj zog, thiab muab koj txoj kev noj qab haus huv txhawb nqa loj nrog kev cog lus rau kev noj qab haus huv.

Tab sis txhawm rau kom ncav cuag koj qhov hnyav thiab ua kom nws nyob ntawd, koj yuav tsum tau mus rau ntau qhov kev noj haus minefields. Yog li ntau cov lus dab neeg noj zaub mov thiab cov tswv yim faddish muaj nyob rau ntawd, koj tuaj yeem yooj yim tuaj yeem ua phem rau koj qhov kev poob phaus thiab cuam tshuam koj txoj kev noj qab haus huv, yam tsis paub txog.

NEWSFLASH:

58% ntawm cov neeg siv khoom siv zog ua kom poob phaus los txhim kho lawv cov tsos, kev noj qab haus huv lossis ob qho tib si, raws li Natural Marketing Institute’s Health & Wellness Trends Database.

NYEEM NTXIV # 1: KOJ YUAV TSUM TAU TXAIS NYIAJ NYIAJ LAWM.

REALITY: Feem ntau cov zaub mov tsis ua haujlwm. Es tsis txhob ua raws li qhov tseeb zam kev poob phaus, koj yuav tsum tsim kom muaj kev noj qab haus huv, muaj roj hlawv thiab ua rau lawv ib feem ntawm koj lub neej txhua hnub.

INSTANT analysis:

Atkins, Zone, Ornish… Yuav ua li cas lawv pawg? Ib txoj kev tshawb fawb tsis ntev los no tau taug qab qhov kev poob phaus ntawm cov neeg rog rog uas ua raws li cov phiaj xwm noj zaub mov nrov rau ib xyoos. Txhawm rau kom ua tiav lub cev noj qab haus huv Index (BMI), feem ntau cov ntsiab lus xav tau kom poob 41.8 lbs. Thaum kawg ntawm 12 lub hlis, cov neeg ntawm Atkins cov phiaj xwm qis-carb poob 10.4 lbs; Thaj tsam nruab nrab-carb dieters poob 3.5 lbs; thiab Ornish cov neeg noj zaub mov tsis muaj rog poob 4.9 lbs. Nrog rau tag nrho peb cov kev noj haus, feem ntau ntawm cov neeg koom tau pib tawm raws li kev kho mob rog … thiab xaus li kev kho mob rog, nrog tsuas yog ib qho kev poob qis heev los qhia rau lawv cov kev noj haus ntau xyoo. Ntawm tag nrho peb cov khoom noj, cov neeg kawm tau ntsib feem ntau ntawm lawv qhov hnyav hauv thawj ob mus rau rau lub hlis, thiab tom qab ntawd pib rov qab tau feem ntau ntawm lawv cov phaus ploj.

ZOO SIAB PHEM:

Nws yog ib qho yooj yim kom poob siab txog kev noj haus thaum koj pheej sim cov tiam tshiab tshiab … thiab ua tsis tiav. Txoj hauv kev zoo tshaj plaws kom ua tiav qhov poob phaus tas mus li yog koom nrog tsim nyog, noj zaub mov zoo, thiab kev hloov pauv zoo rau hauv koj lub neej uas koj tuaj yeem ua raws sijhawm.

NEWSFLASH:

Cov neeg siv khoom siv ntau qhov kev hloov pauv hauv kev ua neej los pab tswj lawv qhov hnyav hauv xyoo dhau los.

• Cov me me thaum noj mov

• Hloov kev ua neej me ntsis

• Kev tawm dag zog tsis tu ncua thiab tsis tu ncua

• Noj cov zaub mov me me dua

• Kev hloov pauv txoj kev ua neej loj heev

• Ua hauj lwm nrog kws noj zaub mov / kws noj zaub mov

NYEEM NTXIV # 2: Cov khoom noj khoom haus yog ib qho kev pab zoo rau kev poob phaus

REALITY: Ntau yam khoom noj “tsis muaj rog” yog qhov xav tsis thoob hauv cov ntsiab lus qab zib – thiab calories. Tias yog vim li cas manufacturers feem ntau ntxiv qab zib los them rau qhov txo qis thiab kev ntxhib los mos uas tshwm sim los ntawm kev tshem tawm cov rog.

ZOO SIAB PHEM:

Secrets of Sneaky Qab Zib: Ib qho qab zib los ntawm lwm lub npe tseem yog qab zib. Koj cov zaub mov “kev noj zaub mov” tuaj yeem muaj cov suab thaj ntxiv hauv cov khoom sib txawv uas koj yuav tsis paub. Nov yog qee lub npe los nrhiav hauv cov npe khoom: xim av qab zib, pob kws qab zib, pob kws phoov, dextrose, fructose, kua txiv hmab txiv ntoo concentrates, qabzib, high-fructose pob kws phoov, lactose, maltose, malt phoov, molasses, sucrose, syrup.

Yog li ntawd yog dab tsi yog ib tug conscientious dieter ua? Raws li ib txwm muaj, kev sib ntaus sib tua ntawm lub bulge yog thaum kawg yeej nyob rau hauv lub arena ntawm calories. Ua tib zoo xyuas cov ntawv qhia zaub mov rau tag nrho cov ntsiab lus calorie … txawm tias thaum lawv muaj npe “kev noj haus” lossis “tsis muaj rog.”

INSTANT analysis:

Cov Khoom Qab Zib Zoo Caper: Cia peb piv cov calories ntawm cov kua nplaum uas tsis tu ncua thiab cov kua nplaum uas muaj roj tsawg. Cov ncuav qab zib tsis tu ncua muaj 3 grams rog thiab 49 calories; Cov ncuav qab zib txo cov rog muaj 2 grams rog thiab 45 calories. Qhov sib txawv 4-calorie yuav tsis coj koj mus rau hauv lub bikini thaum lub caij ntuj sov!

Ntawm qhov tod tes, qee qhov kev xaiv muaj roj tsawg tuaj yeem txo koj cov calories kom tsawg. Tsis xav muab cheddar cheese? Ib ooj ntawm cheddar cheese tsis tu ncua muaj 6 rog grams thiab 114 calories; Ib qho me me uas tsis muaj rog muaj 1.2 grams roj thiab ua rau txo qis 49 calories!

NEWSFLASH:

Thaum lub hom phiaj poob phaus yog txhawm rau txhim kho lawv txoj kev noj qab haus huv, cov neeg siv khoom zoo li noj zaub mov kom zoo (xws li, qab zib tsawg, tsawg carbs, thiab lwm yam). Xyoo dhau los, cov neeg siv khoom txwv lawv cov piam thaj, carbohydrate, thiab rog ntau dua li lawv siv cov khoom noj / khoom noj los pab tswj lawv qhov hnyav.

MYTH #3: KOJ YUAV TSUM TAU TXAIS KOJ LUB SIJ HAWM.

REALITY: Yog lawm, koj yuav tsum txwv koj cov calories kom poob phaus, tab sis tsis tas yuav tshaib plab. Koj tuaj yeem xaiv cov khoom noj uas ua rau koj zoo, tsis tawm – thiab ua kom koj txaus siab thiab muaj zog txhua hnub. Dab tsi yog koj qhov thawj koom ruam zoo tshaj plaws rau kev ntim khoom noj? Fiber ntau txiv hmab txiv ntoo, zaub, legumes, thiab tag nrho cov nplej. Cov neeg Asmeskas feem ntau tau txais tsuas yog ib nrab ntawm cov lus pom zoo niaj hnub noj ntawm 25 mus rau 30 grams ntawm cov khoom noj muaj fiber ntau, ua rau lawv muaj kev pheej hmoo rau kev rog rog thiab muaj teeb meem kev noj qab haus huv loj.

NEWSFLASH:

• 46% ntawm cov neeg tau txais kev pab xaiv noj cov zaub mov uas muaj fiber ntau uas yog ib feem ntawm lawv txoj kev npaj tswj qhov hnyav.10

• Cov neeg tau txais kev noj qab haus huv tsawg dua kom poob phaus kuj noj cov zaub mov muaj fiber ntau (66%) thiab koom nrog kev tawm dag zog thiab ua kom zoo (61%) kom ua tiav lawv qhov hnyav.

Fiber tuaj nyob rau hauv ob hom, txhua tus muaj nws tus kheej lub luag hauj lwm ua si los tiv thaiv peb kev noj qab haus huv thiab txhawb kev tswj qhov hnyav. Soluble fibers yaj hauv dej, thiab muaj feem xyuam nrog kev tswj cov ntshav qab zib thiab txo cov roj cholesterol. Insoluble fibers lossis roughage tsis tuaj yeem yaj hauv dej, tab sis tuaj yeem nqus dej. Qhov no ua rau lawv o, ua rau lawv zoo bulking cov neeg ua haujlwm uas txhim kho plab hnyuv ua haujlwm thiab ua kom tshem tawm sai. Los ntawm kev noj cov nyiaj txaus los ntawm ob hom fiber ntau, koj yuav txaus siab rau lawv cov txiaj ntsig kev noj qab haus huv tag nrho. Soluble fibers: txiv apples, citrus txiv hmab txiv ntoo, pears, carrots, dos, qos yaj ywm qab zib, squash, legumes, lentils, barley, oats, oat bran, oatmeal. Insoluble fibers: Cabbage, beets, Brussels sprouts, turnips, cauliflower, celery, cucumbers, zucchini, txiv lws suav, tag nrho cov nplej qhob cij, nplej cereal, nplej bran, rye.

ZOO SIAB PHEM:

Nov yog ob peb lub tswv yim los pab koj muab cov nplej ntau ntxiv rau hauv koj cov khoom noj txhua hnub:

• Tsim tag nrho cov nplej pilaf nrog sib tov ntawm barley, nplej qus, nplej xim av, kua zaub, thiab txuj lom. Rau qhov tshwj xeeb kov, do hauv toasted ceev los yog tws txiv hmab txiv ntoo qhuav.

• Sim dov oats los yog crushed, unsweetened whole grain cereal li breading rau ci nqaij qaib, ntses, nqaij qaib cutlets los yog eggplant parmesan.

• Cia cov mov nplej siav, bulgur, lossis barley. Tshav kub thiab pab nws tom qab ua zaub mov ceev.

INSTANT analysis:

Txiav txim siab daim ntawv qhia zaub mov kom pom cov nplej tag nrho

• Xaiv cov khoom noj uas muaj npe ib qho ntawm cov khoom xyaw tseem ceeb hauv qab no ua ntej ntawm daim ntawv teev cov khoom xyaw: nplej xim av, bulgur, graham hmoov, oatmeal, pob kws pob kws, tag nrho cov oats, tag nrho cov rye, tag nrho cov nplej, nplej qus.

• Cov khoom noj uas muaj lo lus “ntau-grain,” “pob zeb-hauv av,” “100% nplej”, “cracked wheat,” “seven-grain,” los yog “bran” feem ntau tsis yog tag nrho-grain khoom.

• Xim tsis yog ib qho qhia txog tag nrho cov nplej. Lub khob cij tuaj yeem ua xim av vim yog molasses lossis lwm yam khoom xyaw ntxiv. Nyeem daim ntawv teev cov khoom xyaw kom pom seb nws puas yog cov nplej tag nrho.

MYTH #4: FAT ua rau koj rog

REALITY: Koj lub cev xav tau rog kom ua haujlwm. Rog muab lub zog rau koj, tso cai rau koj nqus cov vitamins tseem ceeb, thiab pab tsim cov phab ntsa ntawm tes thiab daim nyias nyias ntawm lub cev. Tsis txhob deprive koj tus kheej ntawm kev noj qab haus huv-muab, zog-ua rog.

NEWSFLASH:

41% ntawm cov neeg siv khoom siv cov khoom noj muaj roj tsawg hauv xyoo dhau los los tswj lawv qhov hnyav. Thiab cov neeg siv khoom tau nqis peev ntau hauv kev siv cov khoom noj muaj roj tsawg / dej haus.

Qhov ua kom yuam kev yog kom noj cov rog zoo – thiab nyob rau hauv qhov tseeb. Yog tias koj zoo li cov neeg Asmeskas feem ntau, koj yuav tau txais ntau dhau ntawm omega-6 fatty acids … thiab tsis muaj ze li ntawm omega-3 fatty acids txaus.

Nws yog ib qho yooj yim rau noj ntau dhau ntawm omega-6 fatty acids vim tias cov roj zaub hauv Asmeskas noj – xws li pob kws, safflower thiab sunflowers roj – tau ntim nrog omega-6. Yog li ntawd yog nqaij, mis nyuj thiab qe. Hmoov tsis zoo, thaum koj noj ntau ntau ntawm omega-6, koj tsis tsuas yog nce qhov hnyav, ua tsaug rau nws cov ntsiab lus caloric, koj tuaj yeem loj hlob tuaj yeem raug mob thiab ua kom cov ntshav tuab.

Omega-3 fatty acids, ntawm qhov tod tes, yog qhov nyuaj los ntawm. Yog vim li cas koj tej zaum tsis tau txais txaus ntawm cov khoom noj qab haus huv no yog tias ntau lub tuam txhab tshem tawm lawv kom cov khoom tshiab. Koj tuaj yeem nce koj qhov kev noj omega-3 fatty acids los ntawm nibbling soybeans, walnuts, flaxseed, thiab alfalfa, thiab los ntawm kev ntxiv cov ntses dej txias xws li salmon, mackerel thiab sardines rau koj cov zaub mov.

INSTANT analysis:

Nov yog cov lus qhia yooj yim kom tau txais kev noj qab haus huv ntawm cov rog hauv koj cov zaub mov noj txhua hnub: Khaws tag nrho cov rog kom tsawg ntawm 20 mus rau 35 feem pua ​​​​ntawm calories, nrog rau cov rog feem ntau los ntawm qhov chaw ntawm polyunsaturated thiab monounsaturated fatty acids, xws li ntses, txiv ntseej thiab zaub roj.

ZOO SIAB PHEM:

Haus tshuaj yej ntsuab, poob phaus? Cov Suav tau ntev txaus siab rau cov tshuaj yej ntsuab rau nws lub peev xwm zoo tshaj plaws los txhawb kev zom zaub mov, txhim kho kev puas siab puas ntsws, thiab tswj lub cev kub. Tam sim no txoj kev tshawb fawb tshiab tshiab hauv Nyij Pooj tau qhia tias cov tshuaj yej ntsuab kuj tseem muaj lub luag haujlwm tseem ceeb los ua si hauv kev poob phaus. Tshaj li 12 lub lis piam, ib pawg txiv neej haus ib lub raj mis tshuaj yej uas muaj 690 mg ntawm catechins (los ntawm cov tshuaj yej ntsuab) txhua hnub, thaum lwm pab pawg tau haus tshuaj yej uas muaj 22 mg ntawm catechins nkaus xwb. Cov txiaj ntsig tau pom tias cov txiv neej haus cov tshuaj yej nrog cov catechins siab dua tau qis dua Lub Cev Pawg Index (BMI), lub cev hnyav thiab lub duav ncig piv rau lwm pab pawg. Yog li lub sij hawm tom ntej koj ncuav ib khob dej tshuaj yej ntsuab, xav tias txhua lub khob yuav pab koj lub cev zom cov rog, nrog rau tag nrho nws cov txiaj ntsig.

MYTH #5: Hla BREAKFAST kom txo koj cov calorie ntau ntau txhua hnub.

REALITY: Txawm hais tias koj yuav raug ntxias kom nco koj cov pluas noj thaum sawv ntxov kom txuag tau calories, cov kev tshawb fawb qhia tias kev hla pluas tshais tuaj yeem ua rau koj txoj kev noj haus. Ib txoj kev tshawb fawb tsis ntev los no tau tshuaj xyuas lub luag haujlwm uas noj tshais ua si ntawm lub cev qhov ntsuas qhov ntsuas thiab kawm txog cov txiaj ntsig ntawm ntau hom kev noj tshais. Tom qab kev hloov pauv ntawm kev sib deev, hnub nyoog thiab haiv neeg, cov txiaj ntsig tau pom tias cov neeg uas noj ntau hom cereal muaj lub cev qis dua li cov neeg noj nqaij thiab qe lossis cov neeg uas tsis noj tshais.

Thiab, rau cov ntxhais, ntawm no yog qhov zoo nkauj saib ntawm qhov sib txuas ntawm qhov hnyav thiab noj tshais: kev tshuaj xyuas tsis ntev los no ntawm tsoomfwv cov ntaub ntawv ntawm kev noj tshais hauv cov hluas (hnub nyoog 12 txog 16 xyoos) tau pom tias cov ntxhais nyias nyias yog cov nyiam noj tshais. Ntawm qhov kawg ntawm qhov spectrum, cov ntxhais rog rog tshaj plaws yog qhov feem ntau yuav hla noj tshais.

Ntawm chav kawm, tsis yog tag nrho cov cereals yog tsim sib npaug. Koj yuav tsis poob phaus los ntawm heaping koj lub tais nrog qab zib cereal, ces poob rau hauv tag nrho cov mis nyuj. Xaiv cov khoom noj uas tsis muaj calorie tsawg, cov zaub mov muaj fiber ntau thiab txwv koj qhov loj me txog li 150 calories. Oatmeal yog qhov kev xaiv zoo tshaj plaws rau kev txaus siab, muaj fiber ntau jumpstart rau koj lub hnub. Thiab sim hla cov kua txiv hmab txiv ntoo, thiab noj cov txiv hmab txiv ntoo.

Los ntawm kev noj zaub mov noj qab haus huv, ua zaub mov noj, koj yuav nyob twj ywm hauv kev tswj koj txoj kev noj qab haus huv thiab tsis tshua muaj kev noj zaub mov ntau tom qab hnub.

ZOO SIAB PHEM:

Noj tshais: noj mov me me ntau zaus tuaj yeem pab txo koj cov roj cholesterol. Cov kws tshawb fawb Askiv tsis ntev los no pom tias cov neeg uas noj ntau tshaj li rau ib hnub muaj cov roj (cholesterol) qis dua (kwv yees li 5%) ntau dua li cov neeg noj ib zaug lossis ob zaug ib hnub. Qhov tseem ceeb yog noj zaub mov me me, noj qab nyob zoo txhua peb lossis plaub teev.

Leej twg hla noj tshais? Cov neeg uas poob phaus los txhim kho lawv cov tsos zoo li tsis noj mov ntau dua li cov neeg uas poob phaus los txhim kho lawv txoj kev noj qab haus huv.

NEWSFLASH:

Kev poob phaus tsis tu ncua tuaj yeem cuam tshuam kev tiv thaiv kab mob

Koj twb paub lawm tias kev noj zaub mov tsis zoo tuaj yeem ua rau ntxhov siab, tsis noj qab haus huv thiab tsis muaj txiaj ntsig, vim tias qhov hnyav koj poob rov qab los, txhua zaus. Tam sim no muaj lwm qhov laj thawj los xaus qhov “yo-yo diet” syndrome – nws yuav cuam tshuam koj lub cev tiv thaiv kab mob. Cov kws tshawb nrhiav tau kawm txog ib pawg neeg noj qab haus huv, rog dhau, cov poj niam tom qab lub cev tsis muaj zog thiab pom tias ntau zaus cov poj niam tau poob 10 phaus lossis ntau dua, qhov ntau dua qhov kev tiv thaiv ntawm lawv lub cev.

QHOV TSEEM CEEB: 5 DIET MYTHS nthuav tawm

1. Zam kev noj zaub mov tsis zoo thiab tsom ntsoov rau kev hloov pauv kev noj qab haus huv.

2. Tshawb xyuas cov khoom noj uas muaj roj tsawg “kev noj haus” kom tsis txhob muaj suab thaj ntxiv thiab muaj calorie ntau ntau.

3. Tshem tawm kev noj zaub mov kom tsis txhob tshaib plab nrog cov khoom noj muaj fiber ntau xws li txiv hmab txiv ntoo, zaub, legumes, thiab nplej tag nrho.

4. Ntxiv salmon, mackerel, sardines, thiab lwm yam ntses dej txias rau koj cov zaub mov rau

nce koj cov kev noj qab haus huv-muab omega-3 fatty acids.

5. Txhua tag kis sawv ntxov, noj cov zaub mov qab qab, tsis muaj calories, muaj fiber ntau noj tshais xws li

oatmeal nrog txiv hmab txiv ntoo tshiab

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