816 減肥法2025詳盡懶人包!專家建議咁做…

瘦子E.SO之前為了發片也施行「168斷食」,他的三餐多是雞胸肉、兩顆茶葉蛋配上黑咖啡,基本上以高蛋白食物為主,施行1個月不僅減了4公斤、體脂更從17%降至11%。 從早上10點到晚上6點可以喫東西,但侯佩岑會特別戒澱粉和奶蛋。 其實,除了水,還有許多飲料可以幫忙你更輕鬆地度過斷食。 例如:茶、咖啡、骨高湯,都可以幫助你度過斷食。 有些人或許依賴此方法去維持體重,有機會變成8小時內暴食,只要之後16小時內不喫的這種飲食失調的情況。

這個做法就是控制喫飯時間,一天24小時中,16小時不喫飯,其餘8個小時可以喫到爽,喫到撐。 有營養師直言8小時減肥或稱168減肥的成效不大,有效的人都是本身具運動習慣的人,對缺乏運動時間的上班族來說太難實施,並且成效不彰,這8小時減肥法的成功關鍵在於配合運動。 有營養師認為,此8小時減肥法較適合作息極其規律並且活動量很低的族羣,如媽媽及老人家等等。 大部分瘦身人士都因為耐不住餓感而「偷喫」,或者在8小時進食期中報復性食「好東西」,並沒有特意挑選低脂高營的食物,而是喫高糖高脂高鈉食物,令輕斷食減肥法失敗。

816 減肥法: 方法2|晚上喫少一點

明星藝人爭相嘗試,話題沸騰的劃時代減肥法! 根據醫學觀點,一次解決減肥失敗的兩大要因―― 「無法持續」和「復胖」!! 有沒有一種減肥法,可以讓人不挨餓、免忌口、想喫就喫、不用運動就能輕…

在漫長的瘦身過程中,肥胖者一定要具備積極的心態,不然的話,不但自己心中受苦,還難以成功。 816 減肥法2025 娛樂減肥法: 前衛時尚的瘦身大法 8現在日本最流行香浴… 明川老師以自己為活體實驗,不浮誇結果顯示2個月瘦5公斤! *美味瘦身料理也要重擺盤,營造視覺上的大份量,就能增加飽足感。 *不同顏色材質的穿搭技巧,懂得運用,就能看起來超顯瘦。 電視上的明川老師,總是看起來容光煥發、標準身材,我們從來不會想用「胖」這個形容詞來形容他,但是,他卻要出一本減肥書,這是怎麼一回事?

816 減肥法: 營養師:有效的都是本身有運動的人

沒有限制什麼東西不能喫,就是8小時喫2餐的概念。 在工作的話,建議在12點~20點(或11點~19點)前進食完畢。 816 減肥法2025 816 減肥法2025 簡單來說就是捨棄早餐,12點在公司喫午餐,晚餐在20點前喫完。

816 減肥法

雖然有幾種不同類型的間歇性禁食,如 5:2 飲食法與基於宗教的斷食法,但 16:8 是一種幫助增加肌肉的可持續模式。 本篇文章探討了間歇性斷食法的潛在益處以及判斷是否適合你的最佳方法。 而最近一個日本節目都介紹這個「 8小時減肥法 」減肥法,還請了三位女士做實驗,實驗為期兩周,兩周後三位女士的體重都有所減輕,腰圍也變幼了。 除此之外,喫好油還能抗氧化、降低膽固醇和維持心腦血管健康,一舉多得。 通常在家滑手機、看電視的時候會特別想喫東西。 嘴饞通常是因為身心無事做,可以做一些不用腦的體力活,或是發展興趣(例如繪畫、書法、插花、演奏樂器…諸如此類需要身心專注的事),讓身心有事可做就不會嘴饞想喫。

816 減肥法: 「黃金8小時減肥法」 實測14天減4Kg

而且蒟蒻蘊含豐富水溶性膳食纖維,有助促進腸胃蠕動,有一定的排毒功效。 固定三餐喫飯的時間,改掉無時無刻想喫東西的習慣,想喫點心時可以鮮乳,或是水果作為空熱量食物(如碳酸飲料、珍珠奶茶)的替代品。 樓醫師在此為大家整理出有助於減重成功的祕訣,一般而言,減個數公斤至十公斤並不困難,如果一直減不下來,最好還是找專業醫師診察,確認是否另有疾病問題。

816 減肥法

羅心餘營養師說:「因為脂肪分解後,變成遊離脂肪酸,可以透過有氧運動去燃脂。」騎腳踏車、慢跑、走路、或是跳有氧舞蹈都是很好的選擇。 除了減重,「間歇性斷食法」對身體的健康也有益,江部康二醫師就解釋,因為16小時的斷食,讓身體醣類攝取為零,血糖便能在食期間維持穩定,不會因為忽上忽下對血管與內臟造成損害,同時也能讓情緒及精神較穩定。 間歇性斷食是近年相當火紅的減肥法,其中比較溫和的168斷食更是連明星也爭相嘗試。 但不是說16小時不喫、8小時喫就能瘦身,在8小時內要喫些什麼、怎麼喫也很關鍵,哪些人不能嘗試168斷食法,還有名人如楊丞琳、侯佩岑的168斷食菜單等等,最完整的168施行攻略整理好給大家,看完這篇保證能成功。 不是隻知道「8小時能喫東西」「16小時喝水」,也要留意卡路里的攝取、飲食的規則,注意自己身體的狀態,健康減肥是很重要的。 原PO今(15)日在PTT指出,最近很多藝人在用168減肥法,據說比生酮、斷食、運動都還來得有效,而且完全不用餓肚子。

816 減肥法: 食法正確使用「有效」!6重點筆記

但這個方式執行上會比較困難,因為全日禁食的頻率過於密集,多數人無法忍受整天的飢餓而放棄。 少量多餐:8小時進食期間,建議少量多餐這樣才能維持血糖的穩定,減低飢餓感出現,之後16小時的空腹時間纔不易破功。 同一種減重方法未必適合所有人,較正確且健康的減重方式,應該先依照每個人需求及目標的不同而規劃。

im/gIsL4eW1eAMqfJwCMEvLPj8ak5HT51EXZulibwwtL6V8yXEd4CTn2vW/jUuNqyM1UVw/Hf8AVSKA2jb9F6JIA++ufPbdekwNeXSGHVLacZYlqSoHH1gABHgcBojf3++ugqiQCTVBPyg8pmDquO6hkFxyA2VnxISF8ufmr51msbzCkIadyAtNgwDqoA9io7fHZTzcdKHFLDjrzgwNiEpA/iKYsxl6dJDrzywlOUrHN4+BH+/nUkJlNIfiuFA5THlYTjoSodPlUYzpwZddbStIUCU8p8dzVJQRvLSDqtFWFrelZOKDFZuMR1pxfMpkh9HKep6K/fn7KUtNR2ZRSE5ElKkK9xxn99NfR90XGnGJKPqqwPW8Uk4Iz99b2apcWUhoZ+qXsT4p8KZkjDHlpG6Ww5m3um3dGocaSllxscyHCg7eIOf3YovT4j5lNAFaVoUPeNqz6gDTym5HLhSFjnyd9xsff0rVXxwmL3m+AhO32kfvq0gYHll1GkFgSuq35NXjs9rPQcjhNfZZdl6WQhVrWtXrLgnIDW5ye7IIHkkpHhV1MjzrjJ2CtfP6J402GeFqLMlJjSgMY7lS0ocJPklKis+5HursvnkyCSc71dYfNzGuZ8pssri0TYpczdivqyN6wKVmvS1+saxKWKtGhVCxrOM0mdIOazOOAZGKTLOT1qQwJpxSeR7OaQg5J+NLZKhy4pCkgE/Guu3SF6or5kUUlCQFfhX1K8dDWEr3oC96stFPISpJ5vWzXzvSlW52rB32E4FfCvNNrre9LA9kg19lOZj7+dJEuAV7fOYZP61JKWNSki3d9jXkOHzrGpVeAqlAXS0yePHFVHBnhRf+IpZgyJFrYQYkWZI7lEl9biUJbB6k+sVcqfWISQMZyKmHtycf5ZD8C2cN2WFpC0EwJruUnxz6WK9flSr84zpXQWne9PdyLnLuCkHoVNNIbSr7A+4P9aqZaf1NJdsTKS76zKlMK9xT0+7FMgkvITby5uyuUrtp9olzcPcOkH9Wzys/fMNJLn2p+O+tLFeNI3xWjZVuvVsl26SzGtbzZcaeZU2sZL6jjCznGDjxHUVVN5lIaCg56uM5rUtcRJNluLEqI+Q4wsLAUcA4O4PuI2PuNIqmP5RDd7JdJII6hj5dWgi47r6p+as4L2S2sx4unWYrV8YKXnYdvkOSWpkdSc5Q2ta3W3U4XhGVc/IsAc3IlU/aKtQjaegWhhTaSxHSgAEY6b9KaFnfsGuNIL1bpu0x1MXEcs92Ok8zTiXAoc2BlCkqJBScAcwKVKGFGy/Zc1ZdVS73Gl29mSttlic862hHO8MltSyjlACslBUUkcxUSRzEqVhYY5cUe2kkdZwO5XptYIMMc6upmgscAQB1Kq+vdFcYLBKclaZcsJTIVhKF21bygjfJKxzAHOPBI609+DXB7VdzeMzUCUoflBwMqYaOVIGeUlI3B26DPn0NdN7TcrBc7W1NEdhYUB7MUKOfEYANbqCuIpH+KxC2nHUsd19xANWcmDuDOU51rdyoG8UFkhkbFqe9cSuIOmNd6e1rJtpstocSp5aVOXfnCwB0ASSnbw658ak/R/GLi5wmsEbS2kNct6ahKKpqoDEWNIbDrh9chbiFKIPKPGujfENjR8q5rY1XCtklh4Zb+l7Q3KYUPEIVjOR5GuVPbAvlijcervA0pbo1st9thw4QYiIWhlbwSXFOIQSQkFLqE4GPYPxNtQYU+G0l+iAqrE8YbXxkFpDib7q1vZU498ZtccdIWm9X8Sl3q1P2efKehuxo7QKmy0EKR3aArmBcJO/QGrx96rOc491cNOAHFaVw77TWhNXLkLDEO6t22WCvlSY0lPo73N1zypeK/igdOtdthNzgZzjrVgIruICog7TVedWuldqQM9Hk/uNM8dT8acOpZSVWwDP+UH8abKHfVAzT8YyNsmpDcrNkgV85getAIKebwrCrqaU7VNhenjttUWdoBtSuFt8Snr4f2mP9tSgffUY8eT/9Gd9IAOEqO/8A1H91SKRp5rbdqi1p/Ad9FJXZQdUrhBp0OLUpXoUfJUQTksoPhU2o2G1QT2Uco4P2BBSkcsZtOwx0QB/Cp0QR1qqxBtp3fVO0Tvwm/ReznG5GPGud/b2t9+ncUpkGZPZciPWeJKtbaUhKm0grQ4hRz6x50lQO2y8eFdDnHAE5IwPE+VUM7dnJqrVsObHt7sddgiqgx5bsYtl/vVhThbUoDnRlCRkZTkE1m8aYHUbrrU4G1zqoFvYb+CpgxAZkXe1W11JQFEoV5jnKv4gfOof4r6Xuelb5IaUFKbUvmQsDYpIyM++pcXLEOXb7qGSlUSUEnkJwU82fiOh2recX9N2u+3uOxJkhSpEND6YbODKc5U7KSCcMpOQOZfVKuZCHMYNDhU5ZLY7LXT0ftNNYb307VVS1Xa6GdFt1sYkzZkhwJajMpU4Vk4HKE+Gd+lS3PLz0Rt2QytEhr6qQkgZQ4k4IJH+3rTotmjEaOgJcn2qDFdufeMwmAFZUD7SluD6xWxwVbBIUeUJCiDi1PZGLPKFtbt8i3FyIl1cV5YWUuIWUKIUAAoEAEKAAIGcU/iFTHNK3lN0HWu0+FT01MZZjc9nYmFc0klpQxyuJ5PiQcj+PzrUTWg5anlkf0feA/Yc/xreymO8ajtnwkLR92aRKR37E1gD+kekAfamuRPsq5wvcJ09ny7C066sb6t2lTFQnU+bb7ZbWP7KzXdfT0xU+wWuepYUZMKO8SDkZU2k/xrgDw3lmDcYcpLnIpqYy4D8D/srvJwtlJm8NNKywtKi7ZYSyU9CSwgkirjCiBK8dyz2NM6LXJzrOKxL2GRXs9M4rE6vCcVoWhZwlYHSawqUc4zXtSvOsSj41IATDjqsMoepn31rFuFJO/jS6U4MHetLJdwTSSEkkpX6QfOitX34/Soosuar6XCNs0d4fOsSlgnpXkrxVgACrU2us3enyr0HcHekxcwK8d8DtXMoSL3WwSoHBzWV5WYhTnxzWuQ7vjNKFupMcjvN/KmnBOtOtklWvFYS/y/8AzrFJf7vJJ2rTy70hGeTbFBeGjVKXPL8qNqj0vinpPTbazy2yxekqTnYLkPrB+3lYR86qHp67mJc5lvdV9XJY528n/KJFS5249Su6k7Q+qJBf71mNIZiNb+wlmKyhSfcO8Dh+JNV4mz1R5bEhKsFBxn3Gmong9JccpAuOp3DBb7tYzy4OD1qO5t2eW+XFrJUc4OeleRd0lsIBPKOgrTSn+ZwDOMmiqkuFxSzwI15qCwa7t8C2zZT0KWtz0q2KluJjTR3SgUOJBxkpyAvBKThQ3SK6r9kC96Y0/qW63G7Xm3NxLtaWhbjMkJQuQlTvNy8u6goBIChjZQwCetcsey3w5uus9bvakQosQdKQl3Z9eP6YB1ljkT4bKkoKj4DNXJ0xqZ3QtxRZp75iQZEj0u23BKsegyevLkjAQo7nO2eoIUojNTchuIR83o3G60dC2aow+RjTcBdI5F5cJ/lJw0stq1CXRyyfQ79yI5h4FKW1JJ9+yq08Di7rNU/0PUOhIcBsnlcbauRU+N8ZAdQ2FfYc1Xqya7suoZqro4WtJayb29LjL7uHdk43Stzbu1nqAskZwQvwG8uvFfUlthKRezFuDUdOULuLZRLjHy7xGOf4LBztvWpgpY5QT8XfqCP/AIqh0RabFSLxA4sxo10VYNMaXk6kdf5Q8O+bbEdW27fMlQUvBxj2T0J8uZn5Q5vTGneOts/k6lbS7tZIcm5svAB9EtD0hgqWEkpHM2wyMJOMpJ8am7jF2o2+FOhp01F5ZtN2uTb4hJhthc6Y6oYThxX9C0k7qWgJ2BAUTtXLmffLjdZ67hPnPypLzhddkPOFbjrhOVKWo7qJO+T50uR8cByNKjObZydDdzfememB5Ta3HVOpc8Uq5sgj7q768LtaN8QOGGkdcR88l9scG4qPkp1lC1JPvCiQfeK/PpDfPdoSFH1cePhXZjsB6p+meyzpSOpznXa3ZsHmUSSAmStSUj3BLiQPhSIjaS/amnC+ysVe3SuDyk5ysVpmyaWXKV3kYg+BB6UgaXlWPCn3ixTD9DZK0q+qKf0TXnO+cV96NZ8zvXgrApsi6Tsvjij1qOONRQ7w5vyFYwGXT132S0c1IL7wSNqjXjPIC+HN+SCN4z43UMew30qfRMOdpVZWv/CcO5SF2XHEjhNYgg8yShQzknoojx+FTew9zDGKr72U3VDhHY+bn2L4HMBnHfL+6p5YWfA1V4kwc4ldo35YWjuCT6wvaNP6YnXZfN9UgJTy45uZRCRjIIzlXiD8KrJxC1ZpbV9qdgrcb70AkNpbcjqC8EHKE8zazgkAlCTnxFTlxzk3qJwuu0+xW5mfJiLYfVGcfLIcbS8grwsJVghOVdPCq0Q9Yad1zGLt30BqC1T2D9YthpMpk46gFBDitv8AN/PrRQUkVTG5r97r0Lh2lZPEZNb36lSDXbP8m9Q3Bppl2RCW8cpGO8AIB5k+GR5ddjXrTkyFdNU256NOKlNR5Ce7VkFRV3eFY8TsRmnzxdt1vvepNUN2xfdtW2Q03FKkcilIEZpYVhQzuVKO43BquEnUci03JMtbjbaobqXWXeXnKVA+AyM56EZ3Bry6ogdFWyRDSxstsAaNtzsrIu3fSlouTl01jdbOGLTHcQhibK3QhzZTiGTupRwUhXxGKrZfOIqdbcS1y7XBXGtceMtEcOH6x1GUjnIxhKcDCUpAAHvJpMrUMPiFcn9R3e2MNJZJYiMuDvFlI3UtxwgFxZUSegCQAlISlIFae3vNNXe7XFSEp5UBhnA6DmTzAfKpcdJHSZje5soVfis1XAG2s0nx+qc0hXIw0lSsKRLBP6xLas/DesUcNpMhI3KZy058/q61twvHeTFNtDYPNqI+PeD+FEKUVNvcw5R6U6sn4IwaQAS3VVBKx6VWlhbeVHZ9G4OMbmu2XZG1K/qLgNpl2SrLsFg25QznCWVFDZ+1sNn7a4i2Eowp0LylMhtWPdzDP7669fk+rwqdwVfirUSYlxUke4FtOB8gKs8Ld/zMnaFT40z/AIoI6irQrVgYpM8vwzX1x6k7jg8a1zW2WRcepfVKFYXVkIKsbjwJ8KxOP8tNzUdwuQUhFv1HHtoSQp5K2EuLcTkHAJQrlGAem/kRSibbJsNzFbl9YKTvWnmZJON6zMXSLPY7+IsrQpRSCUlJyk4OxrE8oEdKUAXC644WNkiwrz+6is2R5UUJKTKUQqhTgAG9YXFKzsMmvTUaTIHqNKJHhirEkA6q0tpZBdHnWPvd9qyP2+bHaU89HWlCRurl2pFznrScwOybtlK2CXRtk16W6PR3N/KkSFkkCs6iTGdyOgzTT2hONIJuFpblIwCCaakt4rcISCT7vjW6urhBVvTVlzm4QXNeXytsBTqj7kgk/cKr6h2tgllcjePt2Te+LOp7kheQ/e7ioYH5vpTqQT8QkVFd4SFc2ASQM0/Yul9X8QLmLrbLYVokDvpEl5wNspcX66vWPtHKjskE79Ke1i4I2eJIE3VkwT1JGUxWCpLOf1lbKVjy9X35p6IfhWG64SoFsGn9RakfMaxWmRNWnAUW0eqjPTmUdk/aak7T3ANanG5OrLqhKRhTkeH6x+ClkYGfHlB+NTFIfgWSIzCtURmLGCilDTLYQlJx5Dx99aeTd5rUvu5EcKYdBU2ps7pP66T9xTn3gbUplPYXegKxnYERYoHHtFkkwITdomaauNsVDW2nunEOORiWyD7XMG1ZB675qxXHvsjvWSNKvmiIT940+6VKftqQXZUMHJ+rAGXWx08Vjb2t1CmnZi1Bb7Lx70c9eJohwLhcBbX3yrlLXpCS0hWeg+sW3nO2K7CWmPfrEEQZjqrnF/MkDZ1PuUPzviKr8VoKerY0HRw8fsp9DXz0MueM6dY6iuSbt11XpOIqPY5CLrb0KCG2X3ClbIHQIc3PL+qoHBGAR0ra6PPGHiY4hNj0q7brGpeH7jOkZbKgcHukjAVjBBUMjO2CQRW67dPaB4E2vi/dNP6E0bIuV2tgU1e5cKamNAkzycqbWlKCtSkkYcW2pBJUoZ5k5E39m/i3oftS8NA1wy06nTF+sBRBu1iDoU3DbCRyPMnAK2VAEAkBQUkg52UU4TQ1cRAqpCIzt3/6VnX4lSTRh0LLPO6pPxy07ZoXFe66buAi3NpVugl7vUZHeJQrPXcHBByN/WqHr1wT03Okd9bJD1oK90gEvM5/0VesP7RqYe0Np6Zp7j9rSA66VvRJbDXec2c/4pHVt86abcmaH0KcdJSE4Sw2n1eu5Pv+Jx9u9W76djSbdSzziSbqJLtwj1rYlqU1bPpOKn1kv2/LoO3ijHOn7U/aa6EfkytXpkcHdRaYddSJFn1At5TZ2Uhp9hvGR4euy78jVbrbPebUola9llICuu3+2pE0BxGvWhLi9edNyWY8uahtEtS2ULElKCSgOZGVcvMrByCMneusZleCuLoomaH0lIUDWdk5wKrBo7tc2tUuDD1nZxH9MkIjOToaz3TPMcFa21ZUEg4zhSsDJ8MVZtnPNgEKHgR0NOSOGZR5RrdLubbesLqwBWQk8orA+Dy5pKadstVc53dJIJ2AzUacSLnFl6TuNtlSFNolqdj5bUArKm2hhJIIz8Qaeeoni2lSs+GMVB+uLgHHkRFlO815ZAyDkNs4/fnFa7AKJtTLGHi4JWP4irn0lNI5h1tonTw54m3rhvpqJpqxojPxYoVyOTcuOnmUpR5igJT1UeiR4U53e1RryK8Y4tNnVzJylSm3Ac/AKzj44HxqJorpU1nn6jfyrXvSXBLIDhCVdd9hW7dw3hsziXwgrzU45XxtGWUhX+slwj6y0hHVcCytF0gpRKbR7GHGxzpAOdtyPGqOcS+FPaD0VepceZrGTCsgfHoM+0p7mNIaz6hWtI523egUlRxzZ5SoYNWo4G3JxemYjJXlKEJSkeQAqEvygfbL4ecC9ISuFLth/lTqvU0FRVbVKU0xAjqzySHnAMhXOnLaU+tlHMSkAZ8Uq2OwusfGzYHZfQnDGMTUjWOGocBdVf1mLN9NKjLuiZM1LZTcJDjvpKO8JOENrKQonrkKUoDPicctbuMtvYbQ2lhAbUnmUhCUJSEpGBty+ecnO59/WlXD/jvw+ukWWriBe7jpqUmQw3FRCthuKHkuKUHXVnvGy2G8JJAClKCvVBIxVhJ+jeD8zhzqvWg1jpjXEO3wCiDcIjTyFGS+yXkM907yuIWhEV1WCkbvJG5BAoK9kVY4lrQD2r0Osx2lqIui6/2VQLEW7XZXZKxzLSCE58Ca1ImrQlbLntLRzKH63WnJq20v2m6PWFttQYhvLUCoglSM4TkjYkeyceINMZ50rnuqTnlScY8qzjxmeR2KNPL0GkLYs3Fa3QrxwMnzwSR+8/Ol1tkuKYU2np6335z91NyOh4vPLQrKWwM/EnA/jW4tTimW1JUnJwT1+z+NIljACjxvzHVbe2AMtPM5wMD99dTPyb16ae0Rfbcp1GUuxHgnmycLS6g/ez94rlRcJIhxESBnDikpOPjVx+wNxqjaI1miy3iQ0xCvTPo/erUAlDoIKAT4Zyce+lUMggqmSu22UfEY3TUzmN3XVRx4AZUcZpK68D0rAJTUllK2XOcEdTWFx7BxW8FnNuFhSLL06vIJ5+XAzTTuOvNHsylsT9M3aXMYUUEksJaUR4+0SB9macD7hV0OPM+A+NQnxBvCrVq6ZEcaZDbxbcaJLnMoKSM7JQR1Ch1pEjLhOROyu1TyPEy3pukS3MWSBZ4DzizJfdkKUpJKTg8xKUpBUE5yCN/Cl0fWWlLnN+jLbqi0S5pSViMxNaW6Uj87kSoqx78YqI3Lm7dQlqwMzn5rZVyqYivd0haElRCn+Xu2/ZI9dad8AbkAxldO1BEtVuRIul+LDD0lcNr0yR3Tan21p5kFThCUKSrl5uYjl/OxTTXObopDoQ/UK3HMrzoqvH85fQH9YLhj/wB8N0V3mN7U3yCrCLJJxmk2oteNaK01Lvlwur0OBaWHJj7qMnlaS3zKJCRk4AJwN6zLzzYH+4qP+PVkuOouFuqtO2UAzbnY5EeNzK5Ula2VgAnw35d6tpGg6FSdVDDn5TLg3dbvHszjusC1KebZ9KfhIEdIUoDvFAvc4SM5PqkgeGdqs8hYUOua4eWrg7rq/a5Xom6Lt2mnGgQ/NvUtMeI0AQD9dulZ32CSc46114icaOGOn7TBtr2r03SRFjNMlyHGekd8UJCSvnQkt74z7VRoZW3ylJkblUoN55utK1bRHPgahiV2lNINAqh2W8Pk7YUlpvb485x8q1T3aljBLjaNCK5cEJJu4BI+HcHFKkkb1IZopKvCxzKqKOMGoTp/h1fJicEuteiJB6EvENn7cKNaK6dpRl9whWh3Qnz+mEn98eoq43cbIeqtEq0/EsD0F96W04lbsjvgCnPQBtO+/Xeq5/TeE8VC634EeO2i3RWYsZlIR3DQCUJA6YHl7vtpM5OQpI5QPjTbXcFsksvnAIxnqKIFwU62UlXsEpq0YwNCSthdVekRzj1SjCkkeKgela5pCHP8a59yMAGlKny4MKzikkZY5nWDtyHKfeD/AL4pZ7EJRHmvW2WzPiltL8dQebLgykKSQRnptkDbIrs1qviDe2+Fipmm8i7XKEyq3yUgEd080Fh9IOQShBV125kjOxxXGBxCTg4Bxkn5V1p7M2pH+LnZQ0k2zJAmx4SbHLcUN0GKssLUd87paB/1hUSdjTkMg0B1SmXBXIPtTcO7Dwu4m3Gxaevq5ztwhi5y475KnYbzuVFJXj1+YYWMnmwoZzkGukXZy4AWXQPDDS+t9BIdi6jtVgafiy2VFIml9CXXGHeX1XWXHCMgg49pOFAEcuuNl3jaj40a6vUZ1T0WRfp4YWsgEspeUhvHuCEpA9wHurrV+Td14jiV2brDBmOlyfpFatOzc+IYdK4+/wD+ncYHvINajGwKSkibbQjs21UeF+eR11RjtLTZd549ayuNztpgTH7kUvxSUqLZQhLYSSDjOED5UwW1JjtqcwMJBJ2px8adVwNR8aNZXNM1papl/nuNAK3Unv1hJ+1ODTVnLIjKbQcqdIbGPfsfuyaz7SHNCkEr5CkKSyjPtHdR81Hc/vpS9dFRGytSvVxmkieZA5uUgZPStDqm4luOhhC8KccCAM+JOB++uk2SEtn6nebRFAAUVHvVAe/oPlmut2gbgxedGWC7xZCX2ZtriyG3R0cStpKgofHNcclPNiaXJBQpKUhCG0qBOAcD7a6d9iy4quHZ706w7MU/6E/OjArVlTbYlOLbbPkEocQkDwSkU1mudUiRvRsp3yDgYrG8BjHurIBtnzry6kkdPChm6jO2TC1W4QhW9V21xOJv0dAWQVSZGfWzt3Ubw+3rVhdYZQy8T061WPXb6v5Q20+t60qTnOMZ7uPsPlW/4XcOfGO9ee8XA+yPKckR8JYJrUrk5lYJ2JrNHdIignwTWnfeLckLUoAZ3JOMfaa9TDAwPcV5A6YyBjRuSrO6f4raa4PcHL1xF1TLDVvsMBcpQPtPLAw2yj9dayhCfeoVxM4k8SdY8WNe37iJrC6PybvfZKpUhalZ5RslDSfJCEJShI8EpAFTf2su0XM4hJg8OtM3N7+S1kVl4NqIbnzASC6fBTaB6qM7bqUPaBFc2mHJPOUrCdk42618441I2erkLe0r6cweF0NGzOOlYf4WfSNgmaivUS2W21yLjcJr6WY0VkDLqyRt7h5k7beG5qwN00DI4OKRd7rblyn1/UqkRihLCiOVSkDIK1IGMAkcpUnITtgy32IeB/oGmJ3GG/295qdc0qhWQrHLyxcYdeSkjIK1AJCtvVSrGys1I3EfhjE1alcWaFNRm0EIUjZYJAH3AbD4V5tiWMNZU8mPYbr0bDMGc6mErxq5UrmayuWrnblqG6sJTyqSzGQkcqUIAzge4c2fMlRJ3JpilWz7yd+c4yP31MeueHyNNvCwWR0uJKuVanMEozsCrGwJxsPIZ8RUdXJm2KuarbbkpEZgd2VkbKI6kY671yKZsl3tG6cmgMVo3bhIbdEDNuQV9XFh4k7bAED+NerHMTPub0ZIASEqJ91D14ZS65HiR35KcciO7bz3qhsMY6J9wp28Nezzxk1X30y16UcgsTG+QS7ge4RgnfCT65+xP21Key7C+Q27EwGOc9rY2k9q1n0c9e3Tb4QCyheMHxIFSFpXhnraLEXMhWyW+yy6hxLkRsuuNKHmgbkfAGpd4c9km7WOew9frm3kr5ne6yfedyP7qlTilxE0P2bNGJktxmrhd5awi321T4QuSsg5Ws4JS0nlOVY3OEg5IIz7p5KmX2elF1eijipYTPWdHRWY7KHEa5az4bw4t2bX9IW1BYfG/MCnoSDukEbgHpsMnFTS65lW9cItT9o7jRqqZ6ZL4kX2Agr7z0O0TnIEYKByDyMqHMU+BVzKA8asFwK/KXcRtBBVm4txZWubT3SUR5XpCG7lHWkYHM6U4fSR15/XzvznofR6DmU8DY5tSvMK+OOWZz4NGrqZNloisOS1oUsMoU5hABUoAElIGRkncdaq47qK2296deV6hv02VMeMlRkgSEIUf0O8c50JAxhIXgY2rS8JPylXBzidqmFpC6aZuulH7lITEjSJklqRHW8o4Ql1SQkt8yiADykZIyQNx51Lb0W6+3GzvqSEx33Gh16JUQPuAqS99/hUeCOx6a0tx446ruspcSdb7pOloUEF998cp8cbgk/HIH30h1exYtTQ4I1dpe0XWTG3EeTGTJCSo5HqucwOD5JA93XOEqsbT6kplSWy04W1hqHzkkHPtKdRvggbJx8aaeudEcLbrqWLxFmaYmT7xb2G223LlO7xn6tSlIWGGktjIKj7anAQACKjcwuFip8kYcBlWf6Y0P8A+iWk/wDuWJ+HRTF/wx8U/wDpVz+0z/dRTfRSLOXTZbyEnnURgUwr4uHqV6Xar5At9zhNOKZ7iXCZkNYAxjlcSofGt+9MXcW2hGW/GS/gIVKZUyVZONkqHMfeMAgb+QLMsDM5L93M+G+wpFwdSQ62pI9lOSknqM5GRttWjuHPDSE1mBGhTUf7P/AaWT6Vwa0U4o/nmxxgv7FBAI+dbpnhXw0BbYRoi1stFSUcsdKmeVPTCQ2RSq4u3xuZyw3YaGSAU962tSj9oUKTt3HVLLqAk2takqCgR3g3G46k+NPup4xcBoXCM2ib9ks/Am+R5UpvRN/iNMMsym8LmPKfjuqcS26lDDrigklpeygFJGCoJzW6HDHhROt7kqy2x9whvnSl2S8MJ5gncFzPU/x8RlRbBNsi5blo0Zo+K5Pd9IlliElovu8yjzOAN+ucrWrJ8VqPUknNL1FqVLLqDpu0IQsBK1R3w0o4IPQI36Uh8EdhlahrXDcqPNX8P9L2lKFW3RnpaFIUp11y5SGUNHICRkIWNz5qTjPjVb+0PaYWnrnaLZDhmHJXCMh9kvd8ELU4pIwo9dkVYjXrGptSFhqNIm2gsJXzhhuDNQ5nGCUyWV4I3A5cZCjnO2KsccbjLlazdhS1rWq2sJiDmabbXjde4b9XqsjbG2KrTl5lgPJOAO3KiyXOWAW5jAKifaA2PwpJEnJbuCW1LH1wBNZnL/CjEsXFoJSRhKjsPnTdvcyLBlx5cZS0NJdQSFDOQSAcHGOhPU08TYLtlICSFJyKTSSGlNPpSSlKg2SP0Sf4V4jzMISCQRj3UoddQ4hTeByqBBx8KWdRdcsvi1ZBBINXo/J9a/COEPFXRRlKS/Z2FXdhAUeYIejOJJHwVH+Z99UIYdXgtubLQeVXvx0P21M/ZV1ovSHFCdD9IU21qjS95sak82EKcVGLzRI6FQXHSkf/AJih4mkkXGUrv0VSppRLmuzglSe/V3hJO/rbnNX57AKrhO7NnGqww9ZXjTCm1t3Ju52eQmPNYUmKtZ7t055OYxkpJAzhRwQdxz8EjDCQRkFoJ+3Aq2fZM1Km0cBuM8Z4yS3OiW6KksgHlWvvz62SMAhHKfHCzW44tiZJFExvytVZRklzj3qvtu0+uZfxcS7c3FNuh5L0p0hWMY5VN43OSTzk7+XjT2krSp9tBPscyz8en99exypUvJB5c4JrTS5y/S5C2/YCghBPkkb/APtFXzrERxhg0VkRdbN+VyN+oQAPDNMa+T0yr7HY5SosqLpT1yoD1f8A2uU/ZSqfcH1ElTgAAO5P3U1IMudIvDy4LBfkhHIgFXKlJJ3JPlikvdfRdAsnI3H7jL85wd4Tk5VsPhV7/wAnJxDams6o4ZynUqebLd8hb7rbOGXwB+qfRz/1lc+pFuDB9Mv9yU+9nIiskhIPx6mrU/k7JS3OO7TTSeRf0TMSR5skIJHnjnS19opomxSHjRdOA2DWJ5GAR7jWySz6pPLv5YpG+nBwT511rrKIdlGGu8tsOY8Umqq63kJVqC3LT1FwkIVudgWmMD51aziRhiC88SAAk5PlVOtVz0P3i2q5uVIujuTzDH9G1tj7Ov8AdW04aktNGR2rDcUMzUsn0KerBV6GM+VQZ2m9czNMaciWG2yFMyL8p5t1xJwpEdsJ5wP9LvAPgFDxqc4yv8XHMNiCd6pj2rL4udxQRAKlFm2W1tgJzsFrUXFHHvCkj7BW/wCLq91FhUjmGxdZvjv5LzzgbD2V+LsDxcMBdb6beZUI3F0OyEoKwEDYk+NSFwB4P3TjdxLtOhrY86zFfWXp8htPN6NEQR3jg/W3CU+HMpNRXNUX3koG3MvASTufj5V1M/J8cKrboXhF/LyQlld11arvu8Cd2ojalJaaz5n1ln3qGdxXzVjWIewU7ndZ0C+osDw7+o1LWHZu/wBlYBrS1psFjg2O2RksQrdGRGjsp6IbQkBI+wCmTq5hpEZSmmQSUnOBv9lSJeC84lRSoEnPQ0y7rFdWCHR4bV5eCXXeTdesiFrQGhUz40seiXGHpaDpt5b19CyJiObEf1gFqI5SFEpJ6qBGx36VFyeA0qRMMZqXI7hSvWSlOFKH8BV4rtY4stZTIaSry5sVgtmmoMV4rYioyRucCrKHEOW0NZpbzUKbD45H536qJuEfA+32x6PLulvZK2BhlKkDKB7qsxZre1GjhtDYDSRsOXakdlspS/3uOp22pbqvU+m+H+nZ2ptXXmNbbXBQFOvvqxudghI6rUTsEpBJPQUyZX1L9NSncrKVtzo1M7jfxPsPB7Q07WN5bLrrRDEGMjcyZKgooRkdE+qSpXgAeuwrmJr7iLqXiZqmXrTVc70idL5UpSNmmGkjCG20/moAHxJyTkqJLt7Q3HvUHHfWKpr+Y2nrYp1qzwc/0balDLqxj+kWEpJ8sBI6EmIJS/RAUJVzKPl1rd4NhbaCPO/4zv8A6XmuOYscQnIj+Abd/esjxVkqSs/OkhkPA+qVA+dfDcPAik65bq9th8KuS66oB3pXEuk23SkzYjpYkIUFocQSFJUDkEHzBAI+FdFOG/F698YeGdt13dbsk30OiPeHEJQtTz7Y5FLUgYCCscjnh7RwMYFc21KUo71ZrsQLvC9V6hYaRKctn0SHH0toUpCXA8gNqVgYSMFwZPnSS8ggrullZC2qLL8qMbgmQO8DqQmP3fIFe/mUVbY+VK7kwubEU2FbEYIzX3Vb30dHTdIscLQCmOShBUnvFqCW0kpHtKUpKUjqSQBuabk+ZxDjy7dbndJJt5uryo7Lsla8hQx1RgFOBvg77HaopkyOIITzCMq0v+C60f8ANj/aop+f4KeJv/ptYf8As79FdzNRdq6ktQ7bHBVFhNMADBUGAnr0O+Me0Pv+FQ3qbR+stR6kucvRlh9KhtznGZCnprbI5ilKyEDmPRS/IVGuq+3lYrbyt6R4c3i5PODI71TUZohSSQoqUS7ylBSQe7A2GNqm3sqcQrjxT4czdcXa1M22Tcb3MK4rT3epaCOVAHPypzskeFTfaHwOu12qsazhvEcNpm1dXCWMcbC+mv8AnqVeOKXBft13K8MDhDF0BaLUw2AsXmeH3XldT6qWDyY3GzhyPKq+doXUfbz7LmlLfrPiXD4XT4VyuCbawm2NyX3S8ULXukFsY5UK3Hurrhiqe/lJL03pvRnDW9PxLdJixdbRnJbc64KhtmOGHi5haX2Mq5QrCFOcqjsoKBxXDXVBN8xVQGgLnqz+UB7RUFia9deElkKbW+mNPV6BMb9GdUVgIcy6eRRLTgwd8oV5GsjP5R/ixMiocTwcs8hl9L623GlSuVaWUc7xSdwQ2j1ldQkbnAqUdeRF6T4VLvV5Nnbn322OtRJEy/3eNFmOh9x9okOXTIcUg4SrvCSk82eQ8lQ1wyb02vhtYLVpdi1QJ120vKZbN0t8e6zJkkXCT6T6PGDa3HSpLCcNhAR3bSUqWtWEuBrqg7uK7YLc6d7fuuNa3aPZLHwHdvd0khXdQrTLfefdCQSrlbS0pRwAScdAKZHGHUvFGXKuXEHV/ALX+k7Y660qW5Ps8hEZhRCW0gyHG0D1iE4yBkqxv4ptU6khXLtKSLazKjrgQreqLcJkK223nDDbRfS2pMpDTCFRwUxyohKgGOXmVgZWcUp+m3+HF+laHusq5S4UdtcrmgacUhmMt9tlTi/RHFvJHM6hIUlOylp3HWm/aZL3uiwUUq4vafLZaNsmrQfBTbZ//lTavetLNcmltwocuJzZOEBIST4ZTzYplHqcUV01Uh60WUrx+LtlSw2mRCnhwIAXyNoKebG+PWG2aVo402BG/wBGXA4/Vb/8VQ7RXfa5drospcc4vadW6p0W+4gq6+oj/wAVbLS/F2L/ACitrtjanMTo8tqVGWtCQkONHnHNhRJB5cEeIJFQjW/0IP8Azpt5z+er/wBxVdZVSZgSV0DsW6U8hLQZJwtBwoeRxv8Auqc+CuqlWvhLrrT7TgQu8XG1NqV/m2xIcV96APtqAdQcsW9TGGHkLQp7IKDkbjJ+ROPsp+cL5TjlruSCQEhTJV71YX/Amt7i2INrWsez5QFAiiMDy073TpkSUxGXZByoISSN+p8PvrWd4hqO224oB1SeZWTuonckD3VjvD6lOxoidu8X3jifJA6ffipYtuqLRF4MXDSrNttzrtwaW9JedjoLxdBPIrvCOYcuBjB2x8ax9XWClYDvc2V/hmHHEpHMDrWBPgoIvMwcq0IV9vnWksL7bBdnJcKXXnCDgDJSPImsd4lnlUoK8Dil+gG7fcLeqLOKEL7wqSpXjk9KXcucCq21kvbhwrwlRjuKak/rq9qpX7JeupHC7tFaMuF0eU3Clz02mU4egal/UZPuSpaFf6ppjvaCQoekwrk00kDO5wB9tKWGJLSo1pfcbky3n22Yy2hlaHFHCCD556e+uvGUXSTsu40uWxDQpcp1DfIPWK1AAfHNIvQb5dE5tdscKXMFLsj6psp8wTuR8Ac1I1u0lZ7cUvNwe9fHrF5094vm8wT0+AwPdWyLQwQEY+W9Q/aLHRMcvRQjqDhWi6xlMX65PPNLThTMYlpB8wVZ5iPgRUVXLsvcLpkhtTtklpUl8u8yLpKSckJH/KHOyAMdPmc2vukQLbxy7UzpcH6weoOuelWlBWyxEFjiFUVtJHMwtkaCq8cQeG/CPhNoC7a91XcLvDtFmZStzupAddcUpYQ202Fj1lrWpKUgnqeoGTXIXjBrwa61nddSR7Yu3tSnR3MZcjv1tNJSEpSpzlRzHAGSEgZztXcTj3wOs3H3hXc+Gl4uky1Gatl+HPi7riyWlhbayg7OJyMFB6hRwQcKHDLjBoB/hRxGvnD+dq2yaklWd9UeRNtDrrjBcBIUglxCT3icYUBkA5GTg09iuLVVXaGV5Le8pODYTR0V5YYw1x0uOxMy1IVIuCHXE5DZ5jXVvsTalF34D2SIy8Vi2LfiOJPVKkuqIH9lSSPcRXLO1JYy+80FHJ5DzDb7Ks72K+P0bhNrlelNUzgzpjUriEOPun1YMobIeJJ2QR6qvL1TsEnOJxyidWUhyakG633D+IChrAX7O0uukk2ctoEKTn4b03rvPbUMKTjan05bmJbaHEpCkkBWQc5HnUe6slRIjhCkjbNedvp3tbqF6q2Vr9QU15eJDmG98Gtha4CjuUbHekbsyzWSJ9N6ju8G1wOpkTH0MNJ8gVrITnp41GOue21wT0Cy4xY5UnVlxTshm2IxHBHiuQvCQM+KAs+6lUuG1NV/bYVCqcTpqcEyPAt4qyVrhoYYC3UpSnG/P0rmH2wO0bM4ya3fsWmrkoaOsb6moLSMpTNeSSlcpQ8c5IQD0T4AqNLOK3br4v69gyLJYfRNI2eSC043AClyXUHIKVSF7gEH/JpRnxqthKXH1PFYSlrcjzrbYNgxoXc2bV3V3LC49jza9ohguG9fesq3kx2ipStyOg61qnn1uqJUck0SHVvOFahjPkdqxAYq/c8lZa10b+NfcY3oAya9KaWkZIrt9EWXknNdGPyZGiHrbojU/EWS0tv6WnN22ISMc7TCeZxYP6JW7y/FtVc+dMacu2rtQW7TFji+k3G6ym4cVvpzOLUEpyfAb7nwGa7U8LdBQOFnDyw8Prc6l1uyw0R1vpGO+d9pxzHhzLUpX212MFzrJiZ+Rq3usbM3rHS9001NWHETWClvvDkIdSQppfxS4lCgR0KQfCoL4jpM62afuTrCo9wtt8iplMD223ASHEkf3bY6VP6lZGAainjRZ2Y9ue1IwkNv8zLailZHeErCd09DgePXqOldnYC26YikNxdIO6l/pLopLy6k/Ttn9l6iq+4U7KUw9PwNGRtHmQxYpt2vblvbREeUklpp5TZ5kvZKEBSFZ6BXqKbwCQTV3OwHGlxOASGJzBZfTep5Wg7lJKwcVWO3RnUtOOYSCsgqAAAIqyPZq4qcPtCcPpNi1hqyDa7gLtKf7h9RCu7WUlKth0NJjq4ZiAwW8lvuJcQxCtpzHO7MC69tSRvt3aqzlUJ/LDaiveleA2kL1p25vW+czqtsNyWFcrjeYj4JSrqk48RuPCrYHtE8Ex14j2cf9af7qpH+Vf1npri/wL03p7hldEakuUXUrcp6LbkLecQyI7ySspA2GVAZ94p/O3tCw3Jk+U+C5QweJmvret1cTVlyQZAdRIy8V+kJdWpbgdByHeZalKPPnc5qf9B8GuKUvRNsvti442i1WuLEypceNOTJhJkF11ptl1EXm+sWtzm5FgJJUTkYzXubw81zakBdz0heIqFn1S9DcRn5jerHaa46xNOaOXotzh3NuBnIih+6IgS2vRTHCggBj0s9/wA3MrJ52cYGB4UZ2nrXOU8dRWr0dwk4k6+m2vVbmuZcq5PSJNsFxiW6K4zyF9bBMl2S8wtwuKDnttqJBGTkkBLrLhvroRbnZ4OuXrzZ5unvph5dvtUFhLjLc59vkfIfRhoPQA5zJU5+YSkKGBttH8ddCaOiWg6nhakbm2K6TJkQxrey2ye8kKdCkd8VvNkhQQQHNsblfSvGrON/CnUU2RMt2nLui3SLH9DIXKtKHjlcu5SHUtcryQ0rmmR8L9bHdrASAQCsapBFlFF54KtWWfpZh3XtinRtURfTW121S33WGkqdQ4ooUEBQC2HUj1hzYGcUuu/A60RtISNUWTV8+c4y2l5MR+0IYLiT9GbBSZC/W/8AK8fAxglDgyMJKnFN4kIiz9B37S9w1AqVpG1v2911jTzMBSu8dmLLqHGXCccshKOU4Gyj167649pTWU3htcdOv6h1oi9TI3cQwpKlNurP0KFKKufbBt0z80579PmrCrFCSudiXWDN0at7l+HI41LcVIFseDbZbGGm1E9HHHClPJ+YDzE4Bxh4X9jbUXE7SSdTxNTMQuV095HVG5lhoOFBCcrGXVY5kJ2SoBXrjlwZXt/HbRcLSjGk7fZ9YqgsQ/QmZDttbVMMcMhvCk9yWVOY9YqI3WclRpo8N+0iNCaGtembzC1ROmomy5E30aA0z3S33AedSlD69ZShPNnlKsjKjy4JY9iFHTfZZ1CuZqCJ/KeADZ3JLcZCYMp1y4mNFTKf7ottKaRhknlLriAteEpJBKgul8IonBLiTo1653Rq/tTwZRaXCShsD0ZDwQrldXzLAfb5knbp7QNPqJxht8/Ul8MGDqe8xrve7jfRBZ0+hK5rkiM2GW3Chae7W3IQFFYDmRjJUck67U0TUurNaaNnTuHuq7LCiAelSblAUy0HPo2IxyoXjcBcVZycZChsN6bkBY3paKZQRvfUMyi4zD/KYfaN1bO1xqiFqCc2hpSYnozfI2lHKlBJSnCfABWAPAV84fxjC0imU42S7cH1ujH6KfUH3pV86z8erfFj3B5McbIkIdThOAlKk7j5msjjxsulYTSRyrTFQOn55Gf3mr6mJ9mazsCTiZJrpSe1JGpXpNxkzHCShBDTeNyMdatHpns+XYWS0sSW2nJbjMeTKiuBKu7LisraJG3qg4ODgkVW7QcaINQ2GNNBU2qa0pQz7WFc2Puq69o1ZfGLomJZrTImvSGClshwNgLIyDzqISOmMqOBnfzqixmbKBH91q+DqdjuZO//ANR91zy4nWK4aT1bedN3G2yYDsCa+0iO+khaWuc9316gpxg+PWtHpqaFMhl+zSZLbZ3cZWU8vx6D51cPtPzLTxF1+zC1zoBy0os6WreLq0tK+d0glDb0hskcqsnkCj1yBgnFM+16Qsen4wiWiG3HSDkFJ3PxJ3NTaGY1MYkGizGLUgoat8IN7FRA49Zvo1cNV8UmOtIUuO9JQXGzn80hRz8MmsuiV/ye1Xabup03myxrjEmS22FpKi208lZBB8cJIwdiCRkVKMt+HMSAp1DimjyqZeAO3lg+W+CKY+umbOzGkTrO1ERPYUhDwbZCHAFJyncdQThJ/wBL3VNkY61yVW3C6GWniYwypCmP5URCo5TizXBIPvy22R99OeNxfkRDvqjUje+3MxPSkfapAFMnS16bu9jtt0CORMyI0+EKG6eZAOD86dMWQDyghJ+IqwNNmaLEeC4bDRONjj00wAt/iU7H80yp5bA+xwissbtGWiUoNQ+MOnn3FdEi5w3VH7CSaQsTltICW3VJx5KpFc5MeYgomMsvpIxyupCx99MvgDBfTwTLmNcnHfOJWs9UaeuVgga0CE3SG9ETJhsRu9ZDiCnvG1oSCFJzkEHqK5p6w7FeobNfZ1osuok3QRY6HUvvsBhRdVzK5COZX5vJvnqT5b3XncOOGt1dL9w4f6ZkO7lTjtpjrPzUgmmhbW7baIk6Va7exBgFx1yMxHbDTbbRJ5cJSABtishj+IPo2N5fxErS8MYXHXTPEg6LQuccvT9w0rMlWS6td1MivKbfb5geVY8NvdisEctOOlElfK2evv8AdSvVN5cvGpLpd3levOnvylZ6/WOKV/HFKtEOaKGsbLI17HkyNOtTGzc2YzhQ4tjPrAFIKgOmcDOM43xVnG48oX3sqiRg5hDdrmykSL2t+N2nrPY9LJ1hejaLUhSGXW5KmJMiIpTeGe9AIIQWyELKVEAlOSNqXcRe2lxs4jPuejy7fpuIpRwxaWClRTnbmdcUtzP+iUjxxUZcS39Eua3ucfhtJui9ItvqXaI9xkF1yIheCpvmIAOFDqBkgDOTuW+FI5cbUwylhdZzm3Kke3VTBla82+qV3e/XzUMv6Q1FeJ9zlb/XTZCnljfoFKJIFa0KU6orJICT1r0+oBOxpA+8rk5EKxvvUzotFgFEcXONzuhyT3z5C9gg5+NJZMjvCUgADPh418UvYnxPWvDbRWc5pl5JOi4F45TjO9ABPTNKwgAYKSayBtsJyds+FAjCCbJCEL674r33xIwo16cbaJz3oHurHyIPsugn4YpJu3QLqVWm7XKyXKPd7PPkQ5sRxLrEiO6ptxpY6KSpJBSR5g11X7OfFXVt94K6VuuqnPpK4PxVF6W8pRddAdUEqUrxPKBvXKFlDaXE98o8nMOYp3IHjt41d/hxq6LK0zBY0deLgzAZYTEj92479WlOFJK2k9/yq5gtBB5M5J6FBrNcSy1sdO00L8jr6nuUKtzBgyq5yOIUZs4k259KvEtKSvHxCiKbXFC9wtR6XTGta3nnjKZJaLRCuUKySRjoMeBqDBxF1daHFZntTIyTyhuUGUvK5VZVuFNb8hCuUIPsnzApxReLMfmWm42eRlp4RyuH9cCsqCR7PUHIPuHXFY/3l4gpPjDZB3DXysq5sz2EHdTX6Tb/APnDP9of3UVEX+EfT/8A0ffP+6ZH/hopv3xxf/xPIqR7c5SYjT76B6vefDFaC/3OzadQtd5vsWIWx6yVujmPwQPWJ+AqCtXcdNZS4Dqr9rJFqhlOChhQhJx5c2edXwzUDXvjpoy3hwW5qVdX9xzIT3aSfH11+t9vLWvhE82kbdF6jLVwwCz3D/Ks/feNFnjrV9CwZdw39tYDCD78nKh9qRUeao43anaBem6kiWWP4ejFLZx4euolWf8ARI+Aqrd9416yuoUzEdYtjJ9lMdGVgeHrqyc+8Y+ymJLmzbg8qTOluyHVblbrhWo/aTUyPCyXZpSqefG2/DE3xU56h44WD0lx5sTL1JWTzPOKKef4rXkn5Uwrzxk1ZclEQTHtzZzgMNgrx71Kyc+8YphYxQASM1ZRUsUXwhU81dNN8RSiXMlzn1Spsh2Q8vdTjqypR+JNPywO8yhCX3SPQ2MMIcc5AlJ9rHkVKydtyDUd4I3wRSyFM9GQ6oKws4KT7xU2B4jdcqIVNtqkFiMscwS02EpIA5UrV12B8Om1OODdUrjF9TSW1BISpQSM8o6DPlUVRNRIwHpDqu6UgL5f1iBk0lna6lrSIcd9QjoGOXzq0a8WSDcqXrZqUJlyAvk7pCApBIBJzsaV/T6VZW3IUtOCTgn7gKiO1XqU+jnLuSRyjO21b/T9xeXfbbGccAS9LZaVkbYUsA/caUHjsQpwtD0uzyrpAj3BC79AdaitbqUzHlYIkpUR1Wj12c9Mhw75GJU0nxC4kXBv+SOvdNw79Z7k0WIyWbkwHG5ORyLBWsFO+cEbjAqufEidJ4ZcTtd2DVAkJRdrm9PYkNcyCUvuLkNkA4IIDpBI6FJ8KYD2tbnL7pUbUk891uhQX6wUOhBG+3nmstjDZpqpzjtYWW8wDEIaWKNgGp3706eNOlr3atYXXRV+CRLWY62ShxK8tLKU5ykkHlUD08MVodTyTLuzMFBwhvDhSDsB+bmnPxBurMl7Stxkw3mVwYneLmuykPuSQVLUVKKCUk5Kh1zuBgbVE1y1ApL0meFhT0lZIGfZHQD5eFX1A8upml26y2Mxtjr5cm17+KfvC2VEu/GzSlkdXmOZSu8HgcNLIHzAq0nFrX9k0RCn2h2y3OU29FLbcmIHEIhupPqr5wAAoHfckbA1z8tl9udhv8bUMF4tzIjweaV5KH8KfurOP2sdXIXHl3B9qM80GlspcKkKGOh3GRVRXwuqJbjZWuCYtHh8Lw7e+ngnnF4kxbVw+1TYrheW7tfNQyI6CLhCU820GuZaX0qKuUrIdcSElKgDgkDCSckLW8lNlhPT1gSVR2+8T0IVyjO3xzUSWeQi9OF2+XmPHjIWQsqJW6MjoyyDnfzxy5O52rcSr0Z3O84sKUs8zh6ZJ61Z0LWxMsFQ1k3tExk7U6vp9pu6JuPPhiQfrCdwFZ3/AL61TC0X/VKrexlX0jJEVk5GOcqAQonwTkAknoN9qarF6ZYguMTHOUlwrQT4bb/uFWDsPZiiXnQ9ulJvcdN1ukVMp4yG1hDJWOZKEFIOAARkkHJ32GBU5ry+7WbqKdNVa+xyYTUOPFhSGXGmG0toDSgQEAAAD5U6YSnVJC8HlrnhF4Xs8IuMmlNN64uFuvNtuhD8xDCVFC2gpQ7oKcQFIKuUJ5k7+tsc1czhjqTQj9xetmg+EVhM6GgOMNGU6SCP0y6otk9D9YU5x1qDWcRMw8hkkeq0OEcOT40wyROAANjcqUXJYT7K8++tfImEn2qa2rNDaj1laVXRrWWoeGV/kJ5m0sXFL0QnPLhyIVqbA237soOdznfMIxNIdsu3cS4mjZXEWLcbK6gSHr2xDjusBkHCkjLQUHdxhHvByQCajjiKnqWF3w27V3EeFK/D5QwtzNJsCNQrGy3n3YrkWMFlyQO7BA9kHqfsGabWqWW4VqXHCQEpHKQPKpIjW5uzQEodLjjhGFLWQpSlY6nG3y2qMdeXOMUPBWBlJ67eFed4niRxSqDmg5Rt/tb7BMKbg1IWP1c/f/S5qcQrSvT+s7xaljlRGmOhoZ/ySlcyD/ZKa0TUkA7nwx9lP/juG3NYOSh/TKHIsZ8vZPy2+ytZwok8JGblcm+L8C8vwXoSkQXLXJDTjEnIwtWUryAM7FJBOx8xu6Scvga47rzDEIRDUvjG1010vpKyroDt9lZe+R+avNIZyoqZshFveW7GDigy44kIUpGfVJTnY4xtWJK1J/8AnU8PBCgrYOuFQ2O1I3ehrEtwmvClnxpJcEIUcHesqXkNDA61gJzW/wBCaWf1hqaFYo4yZCiVHwCUjJ/dTEkojaXnYJcUbpXiNu5WqEpZ2S3v4V4UJDpCeQ5NWtR2XIkSOiXHfbdc5PWQpGMH3eB/fTae4Ns2uSp66MNFKTsEe0ftqlbj0Mps1aV3C1TGAZCq7vRnWGwXWiM+NYCc53qYdfaOj+goTa4wQoK6AZOKjJqxyF3aNbFr7tUh1LfeKScIycFR9wzk+6p9PVsqG3vqqfEKF1E+x2WsQCTsOlWl4GaVRadEJN1t63pF1fVKaS5FKghPInlSCtlaMlIUebI9rHhWg0bwItlnnNXK4XRu6y21c0eE9G9GayM4WsOutrO+w295zuBLS5EKeS7KZ7t/AEd+W2hhfKPXQsOPttq5cKcRhKznKhn2qosXxFk7OTEbjrKoqiYOGVqWRpUy0939E3FSmGlJYZLMrmUvBASohuQnPM2sAqLYGUk+QHtZiOhESXb1OIit92kusqKTzeopKSqMoeopKDlKj4E7Yymamy4bampZkyYyW+59l1xC057tQWg+kAJAWg7kAjPgk1gWzFfdbBENMo5edKvRwtTvL44LKgkqb9nl3PXxxl5G2CrnDKNks9Im/wDPLd/6ln8GisH8obL5yv8Asv8A/vRUbKez+eKRcKcLx2L+BF7cW/L0fILyjnn+l5q1fNbyqak38n9wQd5u6j3+NzdO5uQOP7aFVZtSnEn268d86M8oUr4VqRWzsGjivYnYdTP+JgVPrn+Tn4duc30brTUsRR9nve4fA+wIR++mfcfycExvmFq4spdVvhMqxlr4DKX1/u+yr4pccJJOQT5ivhYCt1pBz7qUMVqW7lMuwajd+W3iub9w/J98WoqlCLqbS8kD2frn0KI94LWB86U2bsbcSNPMlyTYYdxl4PM43Ma5MeSAsj5nf4V0Y9FaOwYaI94xXh23NrH9GB7goinRjU7eoJh2AUzvhuuWXEHs5cdPSi8xwwui4zQ29FDT5P8AqtKUTUX3PhxxBsv/ANr6H1BBA3PpFseax/aSK7JOWeG9spC0gdSVc2T9tNG96ct/fcwW4MnwBpT+IHNF3Mum/dljj0XrkJJbubSEIksPtpbTyjmQU4FfIiQpwc2QCdzXVe4aJ07K/wDrLEV0/wD3hoD9+c03p3BXQt0CvStJWGVnfeAwo/MozS4+Kowek3zSH8JyWu2QeC5uu3QNL7hokJTtsetbK36keZdafSsJW0tK0K68qgcg/Orw3jstcKLgvMnQ0ZlQ3yw+6yPkhaRTemdj7hc8gGNb7hBWFb+jzlkEED/lAvy+89dsT4+KqR3aFGdwvVjUWP3VXuKHHTUXEi+i+Xm1wU3JNubtTkjlKytpKClfqq9UElSiFY5k7YO2afHZZ4X6M4t3W9Wq5a6uFt1Amz3KVAtMO0F5C1MR+8beLhWEkBQOWsAkD2hmpKu/Yi0lIUt6Lqq9sKPQKbZeA+OAjPzrc8GuFFr4FaoucqPbWrxevo2ZAauEzUbcIrblx1JShFr+j5i3ljC/XSXGwN3AgAino8Vpa19muud1CqMJraIZ3NIHcmjx+4Q27h5wosV61VxQvEnUU+XcGYsKTZ1IRJYYEXkQkh1QZ5e+cJUoq5sgYHLmpL0D2DOFt2sFt1BfNa3B9c6BJUtpF3tqUd+1FC3lpU2p0FDTilbE5V3frcoVmtTxajq4hcPLNaNQaHjwr7aX7gq1R/5XQoktLkoNICzERaIzMxCe4QohhwuJSrLhRtiSOE2rbFoXgXoXTDNr0+u+wm5abvCYltSZnM/KkyWZDrcSJLUEejLZHM4pCs4SEnbM1s7CwZH6KvkjlLzzAbqv/FLsk8PND690lppjW93di364Ki3GS0Ik92Iw5DZfjy0sRnC73WXlBfOhJAZURkFJPnhf2T+FOsNAyb5eeM0aHeJ7Ho8RpxVqhi2TWpCUvh1mVcGnnUFCHUJJQ0rJSvBA5TIfGKGzeu1Pw84g6TvunrVbYES2pvF2t9zQG/SIkhS5LboabRI71TKmkJbcYQ44ShAQakDTL+kIdshx7fxq03bZDt7u9xuLL1+eacfRIuTz7SksrvEBcc9w4gKSuPnmBJJrvNDutNctw6lUfhTwN0JqftC3LhQ9qy43q12yFd3RNt6ERn5ciHDdd7tvuxLGFPNlsKbDpUndAOQKd3Ejs9aP0zwv1LrKHZ9ZWabZvQix9JzZTjMgvS22Vp5ZFnhDmCHCocrqj6u6SMkOTSd4tOguNfGOa/xE0ta9LS7nMlW4Kj2nUkqVJmuP/RxDrrcp0tMoWXZSmlqUA2Uq5nFpCpG1xrO8TNHQEaHu3B6ZO/ktANzusW/6MaZFxEdJlq+j3YHflRUF4SHEZJHKE9K6xxGgXDfrXPtqw3R+a0wuJIcQt1KUuBBKSlR656ffXQqJerVZ7M0w1cGH1xIyG2mGnUuOuFIIShKEkqUpRCQAASSQBUC8JOOvHWTctNaLtXE6+w7BAT6OiGhLSEoitoJCEkN5A9QDrnB61MXEPi7JszERvV/EvU6THfauVtWHVLSxMaKi06FJSSFJVggKynzB6VYUrZIbvHmkO+qkNfDHTt31Lc7VqDRE7Ut5tUqZZHX3LRCmmCqHAjSZABdcQlHO/JeS0UIKsNp5lbjCLQmir5o7Vlv0Rww9PgRdQadXqKau5qhRZkZaXpzXdKU68ptwh2G2PVKiELPsgZGsh640rp293LUF51PBbdVL1BBTKaESZKiPPx9PqMhLchDjRSpEeQypStz3qgPzqz3fiToKy3i0X95dynaVZ0Oua1bdIW1qdzuO3S9BMdTxWhEQNtSEqyUEHlIA6c1HVxxzHPLqfqrrDaysguIHOFwdh1/zrWe08Qbxb9OxdWXTWVuVqNyUu0Br0aTIjMzY4bemNBLcJ1aUiPIjqS60opWTkKWg8ocvDK9ar17DN+vWob2uRJ1EbY09b7Q/KZbT6O0sPrU4yFttK7zH1iWgR1pBoLUTOmZemWV6lEKPbZitXakfTqVlFvQkvxUuMreYUzHnlqCzDZVytrSXHFISCpJIj7hq3Oslo0PbrrCE5VtuFzdn2uckLbVzaYjNRnHmFtu87YlOskKLLgBTzAHlOIxpaUdBzRb6qzdiuKzwuIkJJI2310t97dSkg67viuEkfiVcZ1yckosVgvktj6GW3CWm4OxkLaZfVspTYkEj1ySU7jGcaTUOkrxdH7zb5l2uapUWHd4yk23Tt0nxGrq2kCG2mSxDcS43lR78D2SlPKo8x5fsO5wn73MtrVqs1jSNN6Zgv223tNRoz80aieeUWGEx43e4hsZUpLACUsnmOBkqbPqDT0W039F20nZ9QW22We8zoaJjNtKY16JCjGjtvW51aVcrbeQXXMqVu0rIpptLRsns1g2umX1WKOo8zpHXDjcG9xYBQPq/s1xZfE1vUKr4i56cgvOx3GbhFfiT1So7URShIhvsNFttRltrSnfLZAKicmnJb+xh2dL7xHZ0O1rnUDLs67/RaFo1LZnFIUp3u04ZCedWDjCB63h1pg8XpN51lx8tF90Vqq1XC/XO0w7teUr1DATboj0cYXHVKaTGjd0mPGY5kpSnG6SCRmrA6Q4v6Sk6qVqKHq6L9K2f0O4uXR7W92bsci7eklyUxHEyc2w+02lbSUoUoBzkdUkKQMVa9GNthsqF2ed99yd1TvhDwEset42ttQ6q1RDs9isC1WK3vypC2lPXySh76PbUENOHuyphxSzgbIxkZyHTqjscStK2C06bu+sbJbeJLzN8vU2zS5L5zaYXeBpbQbYUnmX6JLcCluJ5kFvCfE2G0PD03oHQep9O6Q1JpuyXKdfrHdXpRiN6jZu8dlme5JfjpcYdQtLXetoW6y2EoWkoDiioKX61ZpqNc9Wak1M3qqzzm3k6wlWp6SGmJkhu7w5cWNEjrU9zykF9DSkIS0eUPKVzJScFIqGDcpYopzezbgW+mq5vKyDjPyr5161bVPYGnqVhXEpknxCLUT//AHUqa7B8BlJ9M15LcUOvJBS3v8CtVQXY5Qt0MgVqzhjFH7ReYVQcf74qbOyxZ/StYTLstBKIbCWwf1lrG3ySak93sN2YJPd63uCSPEw0KH/vCnfw04Ht8LG3YrN9M4vP98pa4/dE7AAe0rpg/Oq7EsapZaZ7IX3cRZWuFcM10FYySpZZoOuqkxMhaIygpQGAfCo91g824g55cgZ6dae92dQxGOF5URUQayviEJdQD6w2BrIUWYuW7rw2NlhqmJqKQhT5QjIKjgcvnW4sWj4FuUxdI8aLJmYUjvFN8yWVr9RR5x36CrmSB/QjAUCTkbt6CqJNufe3SQpiOVBAc71LXMtWAAFqUkAjrsoEAA08kPiIgO3Tmjx5OWWX5PsAkZIZdlAdFoJ5kvDGNsDPLoC54bZq8j4krTJLyGnQbrdNOP8ArvWtRKFkBEfm5w2o4IKi2pYKwtK8DuPz0+7OUPQpCXHoyilTO/dNLDbgGcqyWVtuOK5XCQnu/wBHbPLWtdlKgf4xO7xmEkqbYXIQpTKTgLUlpySFAndw5DycFKvDm5cjrblvabkMBbsKOQhJkLc7kqzyYQ4oSELUULSM4SNj0JIMEsv/AD+fzrWVIWwSpPOqFPS0lbfrrW+22kl3BQStLjbZXzcqSAXD4eQI+hUoOB6O5KIcT6Sod6+tAb9VaDlC3WwpJLg5UpG3LnIAFIUBuSw1FtylCRgLdDCsLQcZTgR3CXVBbYHrJ/OO36fhu5KakOvz2o0dvn5QHW2SsJKvWSvvm2iCUOoI9dXXP+lGew2SCL6LfZn/APMHP+zvf/D0VoPRbH/0wj/vNr/4uikWf83kkcoK+y1gDPcKV7uc/wB1YlvqT7KpCM+AIP764ic58z86+hah4n51sBgg+fy9V6KeJCf0/P0XbdNwWjb6xXvWkH91CbssKwsBXuDas/uriRznzPzo51eZ+dH9EHz+SBxIR+n5+i7gNXdrqpkD4jBpQi8W0jdpRPiQsGuG5cUfE1851eZpP9DH7nku+8zh+n5+i7iu3O3rBCZCUZ8FJ3+6tDdEQniAiY3nqfVNcWOdXmfnQVq8z86afw814tzPL1SxxS4fp+fouxMqI0tR5Hm1HPgsZ+VJ1WwLGVIBx03BxXH/ALxf6R+dfOdf6R+dMHhdp/V8vVOji1w/S8/RdfxBeT+l9iaydwsDdax7+UkffXH0OrAxzGjvV/pGue6zf3T4eqPe0/tefouxDbalDZaF4/SQDigR45d7x6MypYTyhXLg48s+Fcd+8X+kfnR3i/0j86Pdcfunw9V0cXEbxX+/ouwrkJpw8qorfKCcb9R8qTt2WA0O7bhoabJzyoT8/vrkDzr/AEj86Odf6R+dLHDVtpT4eq47iy5vyR4+i6/HT1u7wutoCVEAc3KQcfHHnXiTpdiSwpPO2oHwV0PzrkL3i/0j86O8XnPMfnQOGiNpj4eq7729sI8fRdT7twp0/OK1StK2aQFbEuQ2Vg/dTRndnbh9PUS9oC3IyScsMln5FspNc3u8c/TV86O8X+kakR4JNH8NQf590xJxJDJ8VOP59l0Xi9mfRVonR7nZolxtr8dwOoU3NdUMj83DvPsehHkTXrWfZ4ha7jIZn32YwGwpICG0LCgcdcgdMe7rXObvXP0j86O8X+kfnU2OjrI96gn7KHJitHJ/1h4q9KOzOxw/sEiK1q1c+2tuGa5CkQUhTwAHM1zpWNlAY6Hx863rXaPtca+W/TFo053zLQU7KYhMYajoQnI9VAwMEp6jAA3O9c+OdWckn519DhBB8R76blwnnOzSP8uvtUyk4ndRM5ccYt9dh2DRdEHJ1u4k6vsTD2I1jhSPTC68yloFQBJUEkbDIwCBuVVtdR8T1L1LOatzcZK+9wZCFJOGwMJRnyAHwrm33q87KPzr4XVkk8xyffSTg925XSKf76kCzYQNe30XRx3iV6P3UuW0zJU0cc3MElKfHf7KXze0Lo0wEQ37lbSnPMtp1SVhCx0UPIjzrmp3i/FR+dHOff8AOmjgTD+f+eK778SDaEePorZav0dojX9wXeJF5luvhJaac9ISlBbC1FAxyLIGFYx0A2GAAKfvZ6nWThzYrla0z8iTLU4gqUDlIyAT06nfoOvSqJCQ8nYOrH215Lrh6qOfjTgwuocwxSzlzerQaLk/FWHZ2T0tCI5BuQ4m/fYrqg1xJtyiFCSCknI9bqK9ua7tTqkqUtsqQDyqO5Hwz0rlZ3i/0j86O8X+kfnUf3ebtzD4Jz35f+yPH0XU97XluUN3xk9cHakL2uYWCc7DxzXL7vF/pH50d6v9I/Oke7Ufz+SPfmT9oePoulsvXEPClCQkeWFU2Llr1s5y4FHz61z5Liz+cfnXznX+kfnXPdqP5/JIdxxK7TlDx9FdC98QOcKSH8gjHXNRrfbwu4PBDSFPLcPIlKBnmUdgMdcnO2Kr13iuuT86Oc4IO+akRYCyI3D/ACVfUcUy1AsWW+6sZbT6Fb3hEdUl3ulIcMZaluuvKbSst+r7KUlBB5kYG+c9a3kWeptEiRFcUVxkFJVFT9Y4tPKsNpDJCQByqyS2PHPuqv3q/M48qO8Pj++pLsKa7d3ksbJE6WQyPOpVuYU1KHFIY3XCACvRAFr5krPqDuihaNioEqbz1z+qQZDQm/RkgtJl57t1tnkW8kEKQUYV3DqSFJ3ICiMdQR6lRg4rGPfmvveqzk9fOmDggP5/JNimt1q30maphv02YoNsrWpZLylKbRkhakJVJRzZOT/lPAjwOVLSlpdSiK5JQyy2Wm1NB0ICyFIBSppa0rVsM538wdqpv3ivEn50B1YxvSHYA135/JcNLfrVxvpW8f8AQt3/APWyPwqKpz3i/Oim/dyH5lz2TvXmiiitIpqKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihCKKKKEIooooQiiiihC//2Q==” width=”604px” alt=”816 減肥法”/>

第五天早餐:雞蛋1個、小黃瓜1條、吐司1片、黑咖啡/中餐:雞蛋2~3個、涼拌菠菜、吐司1片、黑咖啡/晚餐:烤或蒸的魚一段、蔬菜沙拉、吐司1片。 第四天早餐:雞蛋1個、葡萄柚1個、黑咖啡/中餐:蔬菜沙拉、葡萄柚1個、吐司1片、黑咖啡/晚餐:雞蛋2~3個、涼拌菠菜。 第二天早餐:雞蛋1個、葡萄柚1個、吐司1片、黑咖啡/中餐:雞蛋2個、吐司1片、葡萄柚1個、黑咖啡/晚餐:牛排、蔬菜沙拉。 自2006年開始,瑞典一位健身/營養教練Martin Berkhan就開始在他的網站Leangains.com上宣揚間歇性斷食法的好處。 看到這篇文章還有人在看,就想再更一下叭~我最近又試了一下,大概10天左右叭瘦了一斤多點…我覺得可能不太適合小基數…我每次四點多喫完晚飯後不運動到睡覺真的超級餓! 在此期間我沒有亂喫而且每天都有或多或少的運動,816減肥法所說的在八小時之內隨便喫還能瘦挺多的那種可能是基數大叭我覺得…

816 減肥法: 日本大熱「 8:16黃金減肥法 」!不用節食2星期減4kg

8小時斷食減肥法似乎是較輕鬆的輕斷食法,易於長期堅持及減大肚腩的成效不俗,醫生怎樣看這種激瘦減肥飲食法? 有醫生表示從醫學的角度不建議採用,因為有學術實驗報告指8小時斷食飲食法不比傳統減重方法有效,而且難以長期實施。 要真正減肥不復胖,最好還是三餐規律、營養均衡兼培養運動習慣。 其實「 8小時減肥法 」飲食法和營養師的建議類近,其實就是要有固定的進食時間,晚飯盡早喫完,固定飲食時間對瘦身十分有幫助。 「 8小時減肥法 」指的是起牀後第一餐至最後一餐的時間,例如你第一餐在中午12點喫,那麼你的第三餐必須在晚上8點前喫完。 「 8小時減肥法 」的三餐中你想喫什麼都可以,沒有限制,但其餘的16小時就不能進食,只可以飲水,水最好要喝2公升以上,保持空腹。

超過4000人嘗試,能減去10~20kg並改善體質! 只要一個平底鍋就能輕鬆做出本書所有菜色,不會做的人還有教你外食怎麼喫! 讓沖繩的渡邊醫師帶你一次瞭解什麼是MEC飲食,從預防醫學而生的不忌口減肥術,讓你越喫越瘦… 38歲時的徐徐,身高1米58,體重150斤,是什麼讓事業有成、家庭美滿的她決意改變「富態」的身形? 816 減肥法2025 是什麼樣的減肥祕訣,讓她從40歲起,越減越健康、越減越年輕,越減越幸福,50歲勝過20歲——體重99斤,美白輕盈、活力四射? 本書中徐徐的減肥故事,以及六位在徐徐的幫助下成功瘦身的主人公的成長故事,能讓你在他們的傷痛、掙扎、頓悟、重生中獲得深切的感動和溫暖的力量。

816 減肥法: 每天集中8小時喫完所有食物!「168斷食法」真能減肥嗎?醫生警告:小心憂鬱症、胃潰瘍上身

搭配有氧運動最有效:想增加間接性斷食的效果,可以搭配有氧運動一起進行,如慢跑或走路,但建議在8小時飲食期間進行運動,對運動表現和身體修復來說都是最佳選擇。 日本減醣飲食先驅‧權威醫師江部康二算是很早提倡間歇性斷食的先驅,他一天只喫兩餐,據他研究人類歷史中其實不存在剛起牀身體還沒活動就立刻進食的習慣。 若要因應上午的活動,儲存在體內的體脂肪就有足夠的能量了。 飲食的健康與幾多小時內進食無關,反而與食物的選擇、分量及作息分配有關。

  • 貴為臺北美食一級戰場的板橋,板橋餐廳、板橋早午餐、咖啡廳、傳統小喫一家比一家厲害!
  • 大約在冬季還更容易產生過敏、紅癢,到底這些秋冬保養方式該怎麼做,纔能有效預防冬天皮膚過敏、乾燥、緊繃、…
  • 看到這篇文章還有人在看,就想再更一下叭~我最近又試了一下,大概10天左右叭瘦了一斤多點…我覺得可能不太適合小基數…我每次四點多喫完晚飯後不運動到睡覺真的超級餓!
  • 三餐時間固定:固定三餐喫飯的時間,改掉無時無刻想喫東西的習慣,想喫點心時可以鮮乳,或是水果作為空熱量食物(如碳酸飲料、珍珠奶茶)的替代品。
  • 其實不管哪種斷食法多多少少會令肌肉流失,如同其他傳統的減肥法一樣,但有研究顯示傳統減肥法跟斷食減肥法所流失的肌肉量相差不大。
  • Claire 的精神的核心是討論和撰寫關於食物和健身,因為她喜歡利用自己的經驗幫助他人實現健康生活的目標。