CI THIN NGC BN THM 2 C

MT CCH T NHIN
- KHNG CN PHU THUT

Bin dch: E.Z Lean

Mc lc
Gii thiu ................................................................................................... 1
CHNG 1 - NGC L G V CHNG PHT TRIN TH NO? 4
V mt sinh l ......................................................................................... 5
Ngc pht trin th no ........................................................................ 6
Estrogen .............................................................................................. 7
Hoocmon tng trng ....................................................................... 7
CHNG 2 - LM CCH NO NGC LN LN MT CCH
T NHIN ................................................................................................... 9
iu tit estrogen ................................................................................. 10
Estrogen Gi ...................................................................................... 10
Tng mc Prolactin ............................................................................. 11
Tng mc hoocmon tng trng ...................................................... 12
Gim mc Testosterone ..................................................................... 12
CHNG 3 - NHNG G CN NH GIP NGC CA BN
TRNG LN HN.................................................................................. 13
Mo chn qun o ............................................................................... 14
Cc bi tp tng kch thc ngc ..................................................... 16
Chnh li dng dp ngc..................................................................... 19
CHNG 4 - NN MNG ..................................................................... 20
Tt c cc cht gip ngc pht trin t nhin l tho mc ........... 20
Tho mc l nn tng ca chng trnh ny .................................. 23
Chng ta c th s dng cc loi tho dc thng ln ngc ...... 25
u tin chng ta cn chit xut dung dch ca cc loi tho
dc ............................................................................................. 26

Tip theo, bn c th to ra kem mt xa tho dc ca ring

mnh! ...................................................................................................... 29
Mt xa ngc bng kem ....................................................................... 29
Chng trnh ny cng c th s dng Kem Progesterone
(USP)..................................................................................................... 32
CHNG 5 - CC VIC CN LM HNG NGY NGC PHT
TRIN ........................................................................................................ 34
iu bn mong ch ............................................................................. 34
Tc dng ph c th c ...................................................................... 36
Bc chun b ...................................................................................... 37
Nguyn liu ........................................................................................... 37
Thng th nht ..................................................................................... 38
Thng th 2 .......................................................................................... 39
Thng th 3 .......................................................................................... 42
Thng th 4 .......................................................................................... 43
Thng th 5-8 ....................................................................................... 43
Thng th 9-12..................................................................................... 44
CHNG 6 - M BO KT QU VNH VIN................................ 45
n ng loi thc n ........................................................................... 45
Gi cho cc hocmon ca bn cn bng........................................... 54
ng ngc bn ch xung ........................................................ 55
KT LUN ................................................................................................ 56

Gii thiu
Vng 1 khim tn khng phi l iu vui v g, c bit l vi
hng triu ph n ging nh bn v ti v n m phi chu bit
bao phin phc t khi trng thnh.
Cun sch ny c vit ln bi mt ngi t thot khi s
phn ngc phng tr thnh mt ngi ph n thc s.
Qu trnh hon thnh n l nhng nm thng di ng ng v
chn ngt nhng rt cc ti cng hon thnh v tp hp ton
b nhng hiu bit ca mnh lin quan n vn v n
gip ti tng kch thc ngc mnh thm 2 c.
Trc khi ti cung cp cho bn cc chng trnh tp, k thut,
cc bi matxa, cc cng thc nu nng gip bn tng kch
thc vng mt, ti mun vit i li v nhng kt qu bn c
th mong ch t chng trnh ny v lm cch no m ti hiu
c cm nhn ca bn.
Bn thy , ti tng v th ca bn. Ti bit n kh khn
th no khi ci ng gi ca ngi con gi li nh mt ci bnh
m p m khng y n nh mt tri da. c bit trong x hi
trng hnh thc th ny, nhng ngi cng c cht ph n hn
th s nghip v cuc i ca h cng d dng hn.
Ti tng l mt ngi km may mn khi i hc, ngi khng
t tin tip cn anh chng m mnh thch. Ngi m tt c
mi ngi u thy thng hi.

1|Page

Ti nhanh chng nhn ra rng c vng mt y n khng ch l

vic chin thng trong cc cuc thi sc p hay c c s in
thoi ca chng trai mnh thch. N su sc hn th na. C nh
th l bn mt i mt phn nhn cch vy. Ngc khng ch l
mt phn trn c th - m n l phn ln quyt nh chng ta l
ai v chng cng ln th tng lai cng ti sng.
Ti xin li phi t ra y m, nhng s thc l ti rt kh khn.
Cc bn ti thng xuyn ci nho ti trng v iu
cng ch thay i g khi ti ln ln. N cng ging nh nu bn
ln bn vn ging nh bt k ai nhng ngi ta vn cho mnh
ci quyn chc gho bi v bn thiu mt th m h c. Mc d
ch l li ni nhng n li lm bn tn thng t bn trong v
n mn bn qua nm thng.
Ngy hm nay, ti mun t du chm ht cho nhng rc ri do
vng 1 thiu y n mang ti cho bn. Ti mun ch bn chnh
xc nhng cch thc v k thut ti nghin c v s dng
gip ngc mnh ln hn. Ti s gip vng 1 ca bn tng mt
cch t nhin mt ln v mi mi!
Nhng g bn hc c trong nhng trang sch sau s thay i
con ngi v cch nhn nhn ca bn v c th mi mi, v n
khng phi qu kh t c! Hy kin nhn v bn s hc
c chnh xc cch thc m ti v hng trm ph n khc
s dng nhiu nm gip bn tng kch c vng 1 mt cch t
nhin.
2|Page

Di y l mt s iu dnh cho bn:

S thc v ngc - lm cch no chng vn pht trin

ngay c khi bn ht giai on ln ln

Cch t lm kem gip n ngc t nhng nguyn liu sn

c ti nh

Khoa hc ng sau s ph trin t nhin ca ngc

Cch trnh nhng hiu ng ph ca cc k thut gip tng

kch c ngc

V cch gip ngc bn sn hn v khng chy x

m bo ci ngc mi ca bn ln v trn u nh bn
mun

3|Page

CHNG 1NGC L G V CHNG PHT TRIN TH NO?

Trc khi ni v cc k thut v
phng php gip ngc ln hn,
chng ta cn hiu r v b ngc ca
mnh, v quan trng hn, tm hiu
chng nng v cch thc pht trin ca
n.
Ngc ca ph n c mt vai tr quan
trng trong qu trnh tin ha ca loi
ngi. Chng khng ch l hai tng m
treo trc ngi ca bn, hay cng
khng phi l mt th chi cho cnh my ru. Ngc hay
Tuyn v c vai tr cung cp sa cho nhng a tr.
Chng ta u l ng vt c v bi v chng ta con v sau
cho chng b. Cc cht dinh dng, protein v khong cht
qua sa s c cung cp cho nhng a tr gip chng ln ln
khe mnh vy nn chng c vai tr rt quan trng trong qu
trnh sinh trng.
Tuy nhin, ngc gi y c vai tr quan trng hn c ci
bnh sa t nhin. Chng tr thnh ci kha cnh ln nht
v c mong ch nht t mt ngi ph n m theo nam
gii thng cn nhc khi la chn bn i. V ti cng tng c
c rng, khi n ng gp mt ngi ph n th s ch mt 3
4|Page

giy xc nh xem c phi bn tnh ph hp ca mnh

khng v anh ta ch da ch yu vo kch thc ngc ca
bn, cng nh s mt m ca mi tc, ln da v c im
khun mt.
Ni cch khc - ngc l mt cng c thit yu cho s tng dn
s v l th khin n ng tr nn in cung
V mt sinh l
Ngc l mt trong nhng c quan sinh sn quan trng nht ca
ph n. Chng v c bn l tp hp cc m m bao quanh mt
tp hp cc tiu thy to ra v cha ng sa, sau cho
con b.
y l cu to ca ngc:

1.Thnh ngc 2. C ngc 3. Tiu thy 4. Nm v 5. Qung 6. ng 7. M m 8. Da

5|Page

Nh bn thy y, ngc c cu to nhiu thnh phn, c thit

k gip bn to ra nhiu sa cho con. y l c im tin
ha m rt nhiu ng vt c v cng c v vn duy nht
vi b ngc khim tn l cc m m v cc thy to sa kia
khng ln v pht trin nhiu nh nhng ngi ph n khc.
Trn quan im sinh l, kch thc ngc ca bn thc s khng
quan trng lm bi ngy nay chng ta c nhiu loi thc phm
gip thay th vai tr ca sa t nhin. Tuy nhin, kch c ca
chng c th b nh hng ln t nhiu mt khc, bao gm:

Cn nng (bn c bao nhiu m trn c th)

Gen ca bn (nhng ngi khc trong gia nh bn ngc

c nh khng?)

Ch n ca bn

Li sng ca bn

Dng ng ca bn

Ngc pht trin th no

Khi ngc bn bt u pht trin l khong thi gian th v, v n
thng km theo bi ri v lo lng na nh l chng s ln ln
tng no, trng chng c p khng v c vn g vi chng
khng? Vy nn sau y l nhng kin thc c bn m bn cn
bit v s pht trin ca ngc.
S pht trin ca ngc c iu khin bi cc hocmon. Chng
l nhng hp cht ha hc c sn sinh bn trong c th v c
6|Page

tc ng nhiu mt n c th bn. Trong trng hp ca tuyn

v, chng kch thch s pht trin ca b ngc.
Di y l mt s loi hoocmon kch thch ngc pht trin:
Estrogen
Estrogen hin nhin l hoocmon c bit n nhiu nht, bi v
n chu trch nhim vi nhiu mt trong c th chng ta. N
thng c bit n l Hoocmon n bi v n gip chng ta l
n.
Estrogen c tit ra ln u t bung trng khong 8-13 tui
ngay khi lng m trong c th chng ta tng bt u giai
on dy th. Estrogen tip tc c sn sinh ra cho ti khi ht
tui dy th, bt u chu k kinh nguyt n v ngc bt u
pht trin.
Estrogen l nhn t quan trng i vi kch thc ngc. N
khng ch iu khin nhiu qu trnh t nhin ca c th m
quyt nh s pht trin ca ngc. V mun ngc pht trin mt
cch t nhin th n l th quan trng nht.
Hoocmon tng trng
Hoocmon tng trng nh tn gi ca n, l hoocmon ng gp
vo qu trnh tng trng ca a tr. N l hp cht v cng
quan trng cho s pht trin t nhin ca ngc bi n l ngun
pht trin chnh ca c th. N cng l mt trong cc nguyn
nhn ti sao nhiu ph n khng c ngc ln.
7|Page

Trong chng trnh ny, chng ta s tm cch gip tng mc

hoocmon tng trng trong c th tng kch thc ngc
trong khi vn duy tr s cn bng gia cc hoocmon. N l th
khng d c c, nhng kt qu n mang li th rt tuyt vi.
Ngc c hnh thnh t nhin sn xut sa cho con. Tuy
nhin trong x hi chng ta, ngc li c coi l i din ca s
n tnh v hp dn gii tnh, vy nn hy cng xem cch gip
chng ln hn m ch s dng cc phng php t nhin

Ngc cng ging nh mi b phn khc trn c th - khi

c tc ng ng cch, chng C TH ln ln cng
ging nh cch vn ng vin th hnh tng kch thc c
hay nh khi ngi ta lm bng mnh phnh ln

8|Page

CHNG 2
LM CCH NO NGC LN LN MT CCH T NHIN
Ti c ch bin mt t bo v ch
ny v ti thng nhn c hng ng
cu hi v vic nn n loi thc n no
gip ngc ln ln, tp bi tp no
Thc s l s pht trin t nhin ca
ngc u tu li mt th - cc
hocmon.
Hocmon l nhng th kim sot hu
nh mi mt ca c th t vic chng ta c bao nhiu m n
vic c bp chng ta ln tng no v trong trng hp ca
ngc, chng cng quan trng nh vy.
V c bn, ngc ln hn, chng ta cn to ra mt mi trng
hoocmon ging nh lc chng ta ang dy th. Chng ta lm nh
vy bng cch iu chnh cc hoocmon trong c th, cp
ngc ngh rng y l lc tip tc pht trin. Cch phn ng
khng c g l c bit - n cng ging nh khi ngi tp th
hnh dng steroid hay ngay c khi dng bt protein. N l cch
t nhin ci thin vc dng c th.
V pht trin ngc chng ta cn lm bn vic. Bao gm:

iu chnh lng estrogen (v gim mc estrogen gi)

9|Page

Tng Prolactin

Tng hoocmon tng trng

Gim mc testosterone

l 4 im chnh ngc ln ln t nhin v rt quan trng

nu nh bn mun ngc mnh ln hn. y l cch thc tc
ng ca chng:
iu tit estrogen
Estrogen l hoocmon chnh quyt nh kch thc ngc. N
khng ch khin ngc bn ln hn, trn y hn m n cn nh
hng n cc b phn khc ca c th.
t c mc Estrogen ng trong c th l bc u tin
ngc ln hn. Tuy nhin, vic tng mc Estrogen trong c th
ln l khng d dng nh ngi ta ngh bi bn cng a
nhiu Estrogen vo c th, n s cng t tip nhn chng i, v
c hi gip ngc ln ln ca bn cng khng cn na.
S thc l bn cn duy trnh mc cn bng Estrogen hp l
chng trnh ny c hiu qu. Nhng khng may rng nhiu
ngi c qu nhiu hay qu t Estrogen tri ni trong c th,
ngn cn h pht trin ngc mt cch hiu qu. May mn rng,
chng ta s xem chnh xc phi lm g vo phn sau ca cun
sch
Estrogen Gi
10 | P a g e

Trc khi xem tip theo phi lm g, c mt th quan trng bn

cn phi bit. Bn thy y, trong x hi hin i, chng ta a
vo ngi rt nhiu cht c thnh phn Estrongen nhng li
khng thc s l Estrogen.
Nhng cht c tn l Xenoestrogens v n hot ng bng
cch la c th bn ngh rng n c nhiu Estrogen hn vn c.
iu ny khin c th bn ngng nhn nhng Estrogen thc
s m n cn, khin cho ngc bn khng ln ln c.
Chng ta phi loi b hon ton chng c th bn d n
nhn cc estrogen thc s m bn s cung cp.
Tng mc Prolactin
Prolactin l mt hoocmon mnh m hot ng song hnh cng
vi Estrogen. N hot ng bng cch gim mc Estrogen d
tha trong c th, cng nh kch thch tch m v tng trng
bn trong ngc ca bn.
iu ngha l ngc pht trin, bn thc s cn c mc
Prolactin ca ngi ph n khi ang mang thai, khin cho ngc
ca bn y v trn hn. V mc d Prolatin thng khng sn
sinh ngoi thi k dy th hoc mang thai, nhng iu quan trng
l bn c th tng n nhanh chng bng vic s dng nhiu loi
tho dc.
Ti s hng dn bn cch chnh xc pha sau.

11 | P a g e

Tng mc hoocmon tng trng

Hoocmon tng trng l loi hoocmon kch thch s pht trin
ca nhiu b phn trn c th. N cng l ngi cnh st tut
ci khi cc hoocmon khc qu d tha.
Hoocmon ny c th c kch hot bng nhiu loi thc phm
b sung v cc cht, v chng ta s ni v chng sau mt lc
na. Mt quy tc n gin l nu bn c cng nhiu hoocmon
tng trng th ngc bn cng pht trin.

Gim mc Testosterone
Testosterone cn c gi l Hoocmon nam gii bi n l
hoocmon ch yu nam. N chu trch nhim gip c th lean
hn (t n tnh hn) v tng ham mun tnh dc. N cng l tr
ngi chnh cho tt c cc chng trnh pht trin ngc t nhin.
iu c bn l ta phi gi testosterone mc thp v mc d
mt vi ngi ph n t nhin c lng hoocmon ny kh cao
nhng n l iu kh d lm. Chng ta s tip tc bn v cch
khin testosterone ngng nh hng n n lc tng kch thc
ngc ca bn pha sau

12 | P a g e

CHNG 3 NHNG G CN NH GIP NGC CA BN TRNG

LN HN

Ti bit rng gi bn mun nghe ton b

nhng thng tin gip bn pht trin ngc
nhng trc , cn mt th chng ta cn
xem xt.
Bn thy , ngc ln hn th u tin
bn cn phi nng cao s t tin ca mnh
v b ngc v cch bn trng din
chng mi ngy. Khng may rng, nhiu
ph n c vng 1 khim tn thng c xu
hng xu h v tnh cch hng ni do
s thiu t tin v c th.
y l vn rt ph bin, v n chc hn ang ng r trong
c th bn lc ny. Vy nn trc khi bt u gip ngc bn ln
hn, chng ta trc ht cn xem nhng cch gip ngc trng
ln hn m cha cn s dng cc k thut thc s.
C 3 cch ngc bn trng ln hn l:

Qua chic o bn chn

Qua vic luyn tp

Qua ci thin dng vc

13 | P a g e

Mo chn qun o
Cng ging nh mi mt v hnh nh ca bn, qun o c vai tr
quan trng vi vic ngc bn trng ra sau v ngi ta thy ngc
bn nh th no. Vic chn nhng loi qun o nht nh c th
gip ngc bn trng ln hn nhiu, v cng tng t, mt vi
loi qun o c th khin chng c cm gi b i. Di y l
mt s mo gip bn:
Mc loi qun o hp vi vc dng bn. i khi mt vi loi
o hay vy c th khin ngc bn trng t trong khi loi khc
gip chng trng p hn. Hy chn cc loi o c hoa vn gn
vng ngc. iu ny c th gip bn trng y hn.
Chn o ngc c n. Hy mua cho mnh mt chic o lt nng
ngc. Victorias Secret c bit n l hng c o lt cht
lng cao, bn, nng ngc mt cch t nhin. Hy dnh tin
mua chng v din cho mnh chic o lt p vo ngy m bn
mc hi h hang hn bnh thng
ng lo lng v vic mc bi. Bn c th mua cc b
bi c n hoc c thit k ph hp vi bn thn, cho
php bn ph trng ht v p ca mnh

14 | P a g e

Trang im. Bn c nhng loi kem nn hi ti cho mt mnh

ch? Hy dng n vi ngc mnh! Ti khng a! Hy ly chi
c, thoa mt t kem nn khe ngc, to ra v-shape (mt cht
pha trn ngc to ng t nhin).
Mc o k. o k ngang s gip ci thin hnh dng ngc ca
bn, gip chng trng ln hn th t
Mc mu sng v c hoa vn. Mc sng s thm phong
cch v s tp trung vo ngc bn. Hy th eo mt si dy
chuyn vi thu ht nh nhn v pha ngc ca bn nhng
khng lm l ra kch thc ngc thc s ca bn
S dng ph kin. Bn cnh cc hoa vn ln, bn c th dng
cc trang sc nh xung quanh c v khe ngc gip chng
trng ln hn.
Mc cht v dy. Hy thin v o len
dy. Loi o ny s gip ngc bn dy
dn hn v cng gip hng bn trng
cong hn na.
Mu en l tt nht - Ph n mc mu en l cng thc to ra
s hp dn. Mu en l mu rt tuyt v n hp th nh sng
iu ny gip lm ni bt ng cong trn c th bn
15 | P a g e

Cc bi tp tng kch thc ngc

Khng c nhiu ph n nhn ra iu ny, nhng thc s c
nhiu bi tp gip bn c th lm ngc mnh trng ln hn. Cc
bi tp ny ch yu tc ng vo cc c nm di bu ngc cn
c gi l pectorals (c ngc). Nhng c bp cng tng
t nh ca nam gii, ch duy nht khc l chng nm di bu
ngc. Di y l hnh nh gip bn d tng tng:

16 | P a g e

Nh bn thy, ngc ca chng ta v bn cht l nhng m

m nm pha trn cc c. iu ngha l bn c th tp cho
cc c v lm chng sn hn, v bn s c th nng ngc mnh
ln khin chng trng cao v chc hn. Di y l cc bi tp
gip bn:

Bench press
Mc d y l bi tp c v thng
gn vi nam gii nhng n thc s
l bi tp tt nht gip bn nng
ngc mnh ln.
Bn ch cn tp 3 hip 7-12 ci vi
mc t gii hn trn ca mc thoi mi ca mnh. Sau h
thanh n xung ngc ri y n ln trn. Cng thanh n h
xung su th bi tp cng hiu qu.
Bi tp ny gip cc c ngc li gn nhau hn v gip to ra mt
vng m chc, cng cho bu ngc

Pectoral Flys
Pectoral Flys cng l cch rt tt nng
ngc. thc hin n, ch cn nm ln mt
gh phng.

17 | P a g e

Sau hai tay nm t n v gi chng pha trc ngc, lng

bn tay hng vo trong. Khuu tay ca bn hi cong nh th
ang m mt chic thng ln. Tip , h thp v rng dn hai
tay sang hai bn, gi cho khuu tay cong. Ri a hai tay v v tr
ban u, cng hai bn c ngc li vi nhau.

Modified Pushups

Pushup l ng tc rt hiu qu gip phn lng ngc khe

hn. ng tc modified push-up c thc hin vi hai bn tay
t trn sn v c hai u gi di sn, hai chn bt cho phi
sau. t hai tay hi rng hn vai, h thn tht t t, cong khuu
tay, v sau y ln bng c ngc. C gng tp 10-15 ci mi
ngy. Qu d ? Hy tp push-up vi k thut hon chnh
Incline Fly
Thc hin tng t bi Pec
Flys nhng thn trn v tr
cao hn thn di. Nm di
18 | P a g e

sn v k u, c, lng trn trn nhiu chic gi.

Chnh li dng dp ngc
Vic vng 1 khim tn t, nhng nhiu ngi li t ti qu
khin cho c c th ca h co cm li v cng t hn.
ca ti l nhiu ngi thng b g khin ngc b thu vo
trong, cn nhng ngi ph n t tin thng y ngc ra
pha trc.
V ngc nhin rng ch iu chnh li dng ng ca mnh c th
tc ng rt ln n hnh nh b ngc ca bn. V lm vy,
bn ch cn lm mt iu hn gin l tp trung vo gi cho vai
bn vung, khng g v ngc bn s trng ln hn gp i mc
thc t.

T tri qua: Ng ra sau - Vng lng di - G lng - u ra trc - T th chun

19 | P a g e

CHNG 4
NN MNG
c ri, phn hp dn nht s bt u t y. Mun ngc pht
trin ln hn mt cch t nhin chng ta cn tun th nguyn tc
c cp n chng 2 l bn cn c c cc
hocmon mc cn bng ngc bn tip tc pht trin tr li.
Vy nn chng ny chng ta s ni v th ti hay gi l Nn
mng nhng li khuyn v k thut bn cn s dng gip
ngc mnh pht trin. V chng l
Tt c cc cht gip ngc pht trin t nhin l tho mc
Tho mc l cc bi thuc thin nhin dnh cho chng ta. Chng
khng ch cung cp cc khong cht thit yu, m chng cn c
rt nhiu c tnh quan trng, gip kch thch cc hocmon trong
c th bn ngc pht trin. Cc loi tho mc khc nhau s
tc ng khc nhau ln c th bn, v cc loi tho mc m bn
cn ngc mnh pht trin gm c:

C ba l (Red Clover)

C c ri (Fenugreek)

Cy c ln (Saw Palmetto)

Ti thy chng l cc loi tho mc c tc dng nht trong vic

tng kch thc b ngc, v di y l cch thc tc ng
ca chng:
20 | P a g e

C ba l
C ba l cung cp estrogen v ngn
progesterone, y l loi tho mc 2
trong 1 cn c trong chng trnh tng
kch c ngc ca bn. C ba l
thng c sn xut thnh dng vin
400-500mg. Mt liu dng ti a khong
3.000mg mi ngy c th c s dng. Tuy nhin, nu nh cc
sn phm kch thch t n khc cng c s dng, th liu dng
hng ngy nn gim i.
C cy c ln v c ba l l yu cu c bn ca chng trnh
tng kch thc ngc bng tho dc tng phytoestrogens,
gim s lin kt ca c testosterone v progesterone. Nu s
dng mi loi 3 ln mi ngy, mi ln 1.000mg lc bng rng.
Tc dng ph c th gp phi: Bn c th bt u c cc triu
chng ca vic tng trng trong thng u tin, ngha l nhc,
sung, au mi, nga ngc

C c ri
Ht ging v mm ca n c bit
n c cng dng gip Ngc pht
trin t hng th k nay. Thc t, 100
21 | P a g e

nm v trc n l nguyn liu chnh trong cng thc hp cht

thc vt Lydia Pinkham nguyn bn, mt phng thuc ph bin
cha tr cc vn n gii t cc cn au bng kinh cho
ti kh m o sau mn kinh.
Nh ti hc c Arkansas, hin ti c nhng chng thc
cho tc dng ca c c ri vi ngc v chng ta c l do tin
tng vo tc dng ca loi tho dc ny.
Ht c c ri c cha mt lng tng i diosgenin, mt hp
cht ha hc thng c s dng to ra cc dng bn tng
hp ca hocmon gii tnh n estrogen.
Mc d c ci ri c nhiu cng dng i vi c th, trong c
hai cng dng lin quan n s pht trin ngc. Hocmon ny to
ra s pht trin t bo v v gp phn gi nc. Thc t, nhiu
ph n s dng cc loi thuc c cha estrogen, nga thai
thng tri qua tc dng ph ca n l cm gic ngc y hn,
gy ra bi hin tng tch nc.
Nhng estrogen tho dc (phytoestrogen) t cc ngun nh c
c ri khng gy ra hin tng ngc b cng kh chu. Nu nh
con gi ti mun th c c ri, ti s khuyn n ung mt cng
thc do ti pht trin cho chnh mc ch ny. Ti gi n l Bustea.
Vic matxa bng bt c c ri cng ng th do cc m v
dng nh c th hp th mt lng nht nh cc cht t tho
mc. Cch y khng lu, hai nh dc hc khc nhau (dc
22 | P a g e

phm t nhin) cho xut bn mt nghin cu vi nhan

Higher Plants as Potential Sources of Galactagogues Cc loi
thc vt cao hn l ngun Galactagogues tim nng
(Galactagogues l cc cht thc y kh nng tit sa m). Hai
nh khoa hc c v nh ngc nhin khi thy 68 trong s 255
loi thc vt c s dng nh galactagogues truyn thng
v ang c s dng ngoi da.
Cy c ln
Hu ht ph n u sn xut kh nhiu
estrogen v vic gim hiu lc ca bt k
androgen no hin hu l to ra
kt qu mong mun. Phn ln cy c ln
c sn xut di dng vin 400500mg. Nhng ngi ph n c du hiu ca vic tha
androgen, nh rm lng, mn tui trng thnh, ham mun
tnh dc cao hoc c tiu s hi chng bung trng a nang
(PCOS) c th s cn s dng n 4.000-5.000mg mi ngy v
duy tr mc trong sut chng trnh tng kch thc ngc ca
mnh. Nhiu ngi ch s dng cy c ln lc u v ch thm
phytoestrogen vo nu nh h khng cm thy cn au tng
thm sau mt thng s dng.
Tho mc l nn tng ca chng trnh ny
23 | P a g e

Cc phng thuc tho dc khng cn c coi trng trong

nhng nm gn y, v ngi s dng chng b coi l ngi
ngoi hnh tinh. iu ny lm nhiu ngi kh tin tng v
da vo nhng bin php ny ci thin tnh trng ca mnh
Tuy nhin, chng trnh tng kch thc ngc ny da ch yu
vo cc loi tho mc gip ngc bn pht trin. S thc l
cc loi tho dc ging nh t thuc t nhin, gip cung cp
mi vitamin v khong cht tt cho c th. Bn cn da vo
chng thay i c th mnh, nu nh bn c th lm c
nh vy, bn s c c nhiu thnh cng.
Lu an ton khi s dng cc loi tho mc
Cc phng thuc tho dc c bit n l dng thuc mnh
m nht. iu ngha l bn khng nn s dng tho dc
theo cch bn n ko
Cc loi tho mc chng ta s dng trong chng trnh u c
trong cc sn phm hng ngy v cha c vn no pht sinh.
Tuy nhin, bn vn nn m bo rng mnh c an ton khi s
dng cc loi tho mc ny:

Nu nh bn ang c vn v y khoa (bao gm c vic

c thai), th bn nn tham kho kin ca bc s trc
khi s dng bt k phng thuc tho dc no. iu
ny rt quan trng v cc hp cht c th gy tr ngi
vi tnh trng hay vic iu tr hin ti ca bn.

24 | P a g e

Ch s dng liu lng khuyn dng. Bn c th ngh

rng tho dc ch l thc vt, bi vy m chng khng
c hi cho c th. Nhng iu khng ng - v vi
vic s dng nhiu hn mc c khuyn dng, bn c
th s t c th mnh vo tnh hung nguy him.

Lun kim tra xem mnh c d ng khng. Nu nh bn l

ngi hay d ng, th bn cn m bo rng khng c loi
tho dc no trn y s gy d ng cho bn.

ng s dng chng qu lu! Chng trnh ny c

thit k cung cp cc loi tho dc mt cch nhanh,
c hiu qu v lnh mnh. Bn khng nn s dng qu
thi gian c khuyn.

Chng ta c th s dng cc loi tho dc thng ln ngc

m bo cho n lc ca bn mang li hiu qu nht c th,
vic a nhiu tho dc n ngc ca bn nht c th l rt
quan trng. iu ny m bo ngc ca bn nhn c li ch
ti a t vic iu tr.
Hp th cc loi tho dc/ha cht qua da l mt trong nhng
cch hiu qu nht c c iu . Khng may rng, vic s
dng cc vin con nhng hoc tho mc ng vin qua ng
ung khng hiu qu lm, bi nhiu c tnh c li ca tho
dc s b gan v thn ly mt.
Bi vy, chng ta cn lm mt t kem matxa ngc!
25 | P a g e

Di y l cch lm n:
u tin chng ta cn chit xut dung dch ca cc loi
tho dc
Mc d bn c th tr tin c c s tin li t vic mua cc
loi chit xut hoc siro tho dc c sn xut sn nhng
chng ti thy rng phng thuc tt nht l cc phng thuc
do chng ta t bo ch. Ngoi ra, i vi nhng ai c kt hp
cc phng thuc tho dc vo ch n hng ngy, chi ph
c th bt u b i ln. T lm chit xut v siro cho mnh s
gip bn tit kim hng trm la. Ngoi ra bn c th to ra loi
chit xut ph hp chnh xc nhu cu ca bn thn v nhng
ngi thn yu.
Ru thuc
Cng thc ny l cch n gin nht iu ch dung dch chit
xut tho dc ti nh.
1. Bt u vi mt ci l c np y cht v cc loi tho
dc ca bn. Nu bn c th s dng tho mc ti l
tuyt nht! Cc nguyn liu ti lun c a thch hn
nhng kh nng kim c chng cn ty thuc vo a
l, kh hu ca ni bn sng v nhiu loi tho dc
cht lng c th khng kim c. Nu nh bn khng
th kim c cc nguyn liu ti, hy m bo chn
26 | P a g e

cc loi tho mc hu c, cht lng cao t cc nh

cung cp uy tn. Lu : c gng khng s dng b tho
mc; chng s rt kh lc vo bc cui v cc mnh vn
s xut hin trong thnh phm ca bn.
2. Xt nh cc loi tho dc c
th dng my xay hoc my xay
caf. Sau t cc nguyn liu
vo bnh thy tinh vi np y
cht.
3. ru ng cc, ru Brandi
hoc vodka ngp tho dc 5-8
cm. Ti khuyn bn dng ru 50
nhng bn cng c th s dng ru ng cc. Khi s
dng ru ng cc, hy pha n vi mt lng nc tinh
khit tng ng to ra t l 50% nc 50% ru.
Nu nh bn mun trnh dng ru th c th s dng
glycerin thc vt hoc dm. Khi s dng glycerin thc vt,
hy pha long n vi lng nc tng ng. Mc d
glycerin v dm khng c tc dng mnh nh ru
nhng chng cng gip to ra cc chit xut nh thch
hp cho tr nh hoc nhng ngi mn cm vi ru.
Nu s dng tho mc kh bn s cn cho nhiu ru
27 | P a g e

hn vo ngy hm sau hoc hm sau na do tho mc

kh s hp th chng v n ra. Mt t l thch hp cho
nguyn liu kho l 1 phn tho dc v 5 phn ru v
cho nguyn liu ti l 1 phn tho dc vi 3 phn
ru.
4. y np cht, lc u v t bnh ngm ch ti. Ngm
h hp trong 4 n 6 tun. Lc bnh ln mi vi ngy
ru trch xut cc thnh phn hot tnh trong tho dc
5. Sau 4 n 5 tun lc tho dc. S dng mt b lc ln
lt bng vi li mn hoc vi mng. Vt mnh trch
xut tng git qu t lp vi. Chit cc nguyn liu ca
bn t bnh to sang cc bnh nh hn, thch hp nht l
dng cc l mu h phch v ct tr ru thuc ca bn
ch ti, mt. Ru thuc tho dc ca bn s cn s
dng tt t nht 3-5 nm, nu khng mun ni l v thi
hn.

28 | P a g e

Tip theo, bn c th to ra kem mt xa tho dc ca

ring mnh!
Rt n gin bn ch cn trn 1
git chit xut tho dc vi 1 tha
caf kem dng da. iu ny gip
cho hn hp c nht, cho php
bn thoa n ln ngc v khng b
chy xung pha di gy lng
ph.
Bn khng nn lm qu nhiu loi kem ny, bi n ch c tui th
khong 1 tun, ngha l n bin cht rt nhanh nu nh bn
qu lu, khin n km hiu qu i. Nu bn mun tch tr n lu,
bn nn m bo trnh nh sng v nh sng s lm ph v cc
thnh phn hot tnh trong n (bo v tho dc cng l
thc vt!)

Mt xa ngc bng kem

y l cch chng ta s dng phng thuc tho dc ny. N
khng n gin ch l thoa ln ngc ca bn bn thc s phi
dnh thi gian m bo rng cng nhiu thuc tho dc
c ngm vo ngc cng tt. V lm c nh vy, bn ch
cn lm theo qui trnh n gin:
Bi mt xa ngc ny kh n gin v khng mt qu vi pht.
Hn na, n c th t thc hin v thc s khng cn tr gip
29 | P a g e

ca ai. V th, n c th c coi l mt trong nhng phng

php t tn km nht gip ngc pht trin t nhin.
lm iu ny, bn ch cn ly kem mt xa do mnh lm (cng
vi chit xut tho dc v kem dng da) v sau bi mt
lng bng khong 3 ngn tay ln mt bn ngc, ph mt lp
u ln. Sau bn cn thc hin bi mt xa nh sau:
Cc bc mt xa ngc
Hy lu bn cn lm m tay trc khi mt xa. Hy nghe
bn nhc a thch v xoa nh nhng hai tay vi nhau. iu
ny gip chng m v khng lm tn thng da ngc
ca bn.

Bt u t nm v v bt u y xung bng 3 ngn tay. Thc

hin chm v nh nhng c kt qu tt nht. Bn khng nn
lm bt c mt lc mnh no ln ngc.

30 | P a g e

Khi thc hin xong bc u, ngc ca bn nn c mt xa

nh kiu xoa bp. lm vy, bn nn nm mt bn ngc bng
c hai tay v gi n nh ci cc. bc ny, bn cng khng
nn lm qu mnh; v nn ngng li nu cm thy au. Xoa bp
ngc mt v tr ri chuyn ri chuyn qua v tr khc. Sau khi
hon thnh xong, tip tc xoa bp cho bn cn li.
Bc tip theo s bt u bng vic nm ngc nh bc
trc. Nhng y thay v bp n, bn s thc hin chuyn
ng xoay. lm vy, xoay hai bn tay ca bn (v c ngc)
u tin l theo chiu kim ng h, sau l ngc chiu kim
ng h vi lc bng nhau. Tip tc lm nh vy trong khong
10 pht. Sau lp li cho bn cn li.
V cui cng, m hai lng bn tay m mt bn ngc, khng che
qung v v p xung. Sau di chuyn hai lng bn tay theo
hng xung di cho cc ngn tay ma st vi hai mt bn
ngc s l cch ra t hay c b ngc y n v chc hn.
Tuy nhin bn khng nn lm vy vi nm v v n c th lm
hng dng ca chng. Thc hin tng trong khong 10 pht
cho bn cn li

31 | P a g e

Chng

trnh

ny

cng

th

dng

Kem

Progesterone (USP)
Cng vi cc phng thuc tho dc chng ta s s dng, bn
cng s cn mt t Kem progesterone. Loi kem ny c bi ln
vng ngoi ca ngc v ngm xung, gip cho chng d tip
nhn nhng thay i ni tit t m chng ta s to ra trong
c th.
Bn c th mua loi kem ny t cc cng ty dc phm hay cc
shop online. Tuy nhin, khi mua kem ny, bn cn m bo n
c chng nhn bi USP, vit tt ca United States
Pharmacopeia, gip chc chn rng progesterone trong loi kem
cng tng t nh loi trong c th bn.
Loi kem ny c s dng TRC bt k loi tho dc no,
c ngha l khi bn bt u gip cho ngc mnh ln hn th
chng s gip bn c c hiu qu cao hn.
Tuy nhin, nu bn khng sng M, bn s
thy kh m kim c

cc

loi

kem

progesterone c chng thc bi USP.

May mn thay bn c th dng mt loi tho m
khc - K sa (Milk Thistle) - thay th kem
progesterone.
K sa khng phi mt loi kem, nhng n
cng c cng dng tng t. V c bn n gip
32 | P a g e

cn bng hocmon v gip cho cc th quan ngc ca bn c

kh nng hp th cc thay i v ni tit t m bn to ra hn.
Bn c th mua K sa t cc nh thuc hoc ca hng online.
N l th rt ph bin.

33 | P a g e

CHNG 5 CC VIC CN LM HNG NGY NGC PHT TRIN

Chng ta ni v nhng
thnh phn trong chng trnh
ny v cch s dng chng.
Gi y chng ta s i c th
vo chng trnh v nhng
cng vic hng ngy.
iu bn mong ch
Khi bt u thay i cc hocmon v cc kha cnh khc trong c
th, bn s bt u cm nhn thy nhiu thay i ngc ca
mnh. iu ny l hon ton bnh thng v c th gy au mt
cht lc u. Di y l cc giai on thng thng m bn
s cm nhn thy:
1. au do pht trin
iu u tin bn s cm nhn c l cc cn au ngc.
Chng hon ton bnh thng v thc ra l rt tt - v nh th c
ngha l ngc bn ang pht trin v c th bn phi sn sinh ra
nhiu t bo mi theo kp, v th m bn c cm gic au.
2. Chng s tr nn y n v chc hn
Tip theo, ngc ca bn s tr nn y v chc hn. iu ny
thng din ra sau khong 1 thng bt u chng trnh, nhng
34 | P a g e

n khng phi do chng pht trin ln m v chng ang xy

dng pht trin.
3. Chng s phng ln i cht
Khi tip tc theo chng trnh ny, c th bn s thy ngc mnh
phng ln i cht trc mi k kinh hng thng. iu ny hon
ton bnh thng v n l do s thay i ni tit t mi thng.
Hin tng phng s mt i sau khi bn ht k, nhng n l du
hiu r rng chng t ngc bn ang pht trin.
4. Ngc ca bn thng s to ln 6-12mm mi thng
Tip tc theo nhng thi quan ny s gip ngc bn pht trin
lin tc v n nh mc 12mm mi thng. Nghe th c v khng
hiu, nhng sau 3 thng hoc c th tng c 3,6cm hoc
hn.
5. S pht trin ca ngc thng chm
Cng nh cc loi thuc, bn s dng cng nhiu th hiu qu
ca n cng t i. Nhiu ph n s thy rng s pht trin ngc
ca mnh chm li sau khong 3 thng, l du hiu ca vic
phng thuc tho dc mt hiu qu. iu ny i hi h
phi ngng s dng chng trong 2 tun.
6. Hu ht s t c mc tiu trong 6 thng
Thng thng, hu ht ph n s t c mc tiu ca mnh
trong khong 6 thng. Mt s s t c sm hn, nhng iu
quan trng l bn khng c vi v bi kt qu tt nht s c
c nh s pht trin chm m n nh.
35 | P a g e

Tc dng ph c th c

Cm gic lng lng

Do mc hocmon trong c th bn c tng cng nn bn c

th s tri qua mt s cm xc, t lo lng cho ti hoang tng v
kh chu. iu ny rt bnh thng, v s ch ko di trong 1
hoc 2 tun bt u chng trnh. Tuy nhin, nu nh bn cm
thy khng chu ng c s thay i lin tc th bn c th s
dng K sa/ Kem progesterone ly li cn bng ni tit t.

Mt mi

Mt s ngi cho bit rng h cm thy mt mi sau khi s dng

mt s loi tho dc trong chng trnh ny. Chng thng l
do c c ri gy ra v bn nn gim lng ca chng xung nu
cm thy mt.

Kinh nguyt khng u

Do cc loi tho dc ny tc ng trc tip n cc hocmon

kim sot chu k ca bn nn chng c th khin chu k kinh
n sm hn hoc mun hn bnh thng. iu ny hon ton
bnh thng v khng c hi. Nu nh bn b tr mt tun th
hy ngng s dng tho dc v i cho n khi chu k tr li
ri dng li chng.

Tit sa!

Nhiu ngi th phng php ca ti gp hin tng tit sa

nhng n hon ton v hi v s qua i khi c th bn quen

36 | P a g e

vi mc hocmon mi trong c th. N thng l tc dng ph

nhng ngi cho con b trc .
Bc chun b
Trc khi i vo cc cng vic cn lm hng ngy gip ngc
bn ln hn, bn cn phi dnh mt ngy chun b c th.
lm vy, bn ch cn s dng kem progesterone hay K sa,
loi b bt c s bt cn bng no v hocmon c th bn sn
sng trong trng thi tt nht.
Do chng trnh ca chng ta c lin quan n chu k ca bn,
bn cn s dng chng trong 2 tun trc ngy u tin ca chu
k. Vi kem progesterone, bn ly mt lng bng u ngn tay
v sau bi ln c tay - lm vy 2 ln mi ngy trong vng 2
tun trc ngy u tin ca chu k tip theo. Nu nh bn s
dng k sa do khng c c kem progesterone, bn nn dng
theo liu lng khuyn dng ca nh sn xut mi ngy. iu
ny gip cho cc hocmon trong c th khi vic mt cn bng v
gip loi b cc c t, bn c th bt u cc cng vic c
hiu qu ngay t ngy th nht. Giai on ny rt quan trng v
khng nn b qua.
Nguyn liu
Trc khi bt u, chng ta cn chun b mt vi th. Cc
nguyn liu di y s cho bn dng 3 thng.
1. 100 vin con nhng c ba l (Red Clover) - loi 350mg
37 | P a g e

(m bo chng l dng ch cha hoa)

2. 100 vin con nhng c c ri (Fenugreek) - loi 600mg
3. 100 vin con nhng cy c ln (Saw Palmetto) - loi
600mg
4. Chit xut khoai lang di (Wild Yam extract) - 36ml dung
dch chit xut
5. Chit xut c c ri - 36ml dung dch chit xut
(Xem hng dn chi tit chng 3 t lm)
6. Kem progesterone USP - 36ml hoc Vin k sa (Milk
Thristle)
Thng th nht
y l chng trnh c bn c tc dng cho mi ngi. Mc d
mi ngi cn thc hin cc chng trnh ring nhng bc bt
u c bn ny l iu cn thit c c kt qu tt nht, v
n gip c th bn cm nhn nhng g s din ra.
Nn bt u vo ngy u tin ca chu k k tip ca bn. Ti
gi n l Thng th nht nhng thc t - n l ngy u tin
trong chu k kinh nguyt ca bn v di y l nhng iu
bn cn lm:
Mi sng
1 vin Red Clover

1 vin Fenugreek

38 | P a g e

1 vin Saw Palmetto

Mt xa ngc bn bng kem mt xa ngc v chit xut Wild Yam

(Xem chi tit chng 3)

Mi bui chiu

1 vin Red Clover

1 vin Fenugreek

1 vin Saw Palmetto

Mi ti

1 vin Red Clover

1 vin Fenugreek

1 vin Saw Palmetto

Mt xa ngc bn bng kem mt xa ngc v

chit xut Fenugreek

Thng th 2
Chng trnh c bn nn gi gn trong mt chu k kinh nguyt
ca bn tc l t ngy u tin n ngy cui cng ca kinh
k. Nu nh bn cm thy c tc dng khng mong mun t cc
loi tho dc, th bn thc s cn ngh dng 15 ngy trc khi
bt u dng chng li.
Tuy nhin, nu nh c th bn khng c vn g, bn s cm
nhn thy mt trong hai cm nhn sau:
39 | P a g e

Nu Nh Bn Cm Nhn Thy Cn au Do Pht Trin Hoc

Ngc Pht Trin Thc S Trong Thng u Tin.
y l tin tt! N c ngha l cc loi tho dc v chng
trnh ny c tc dng vi c th bn v c th bn ang
phn ng li theo ng cch m ta mun. Nu l vy th
bn ch cn thc hin ng chng trnh trc cho chu
k kinh th hai ny. ng thm bt g. ng thay i g.
Hy gi nguyn n
Nu Nh Bn Khng Cm Nhn Thy Bt C Cn au/Ngc
Cha Pht Trin Trong Thng u
ng tuyt vng! y c th l do c th bn c mt
cht thi gian quen vi cc loi tho dc v v vy bn
cn tng lng tho dc ln mt cht. Mc ti a l 6
vin mi loi, c ngha l bn dng mi ln 2 vin (thay v
1) xem c s tin trin no khng.
Tuy nhin, bn khng nn c dng liu ti a ngay. Hy
ngng dng 14 ngy v sau bt u vi liu cao hn.
Sau khi bn ngh hy tip tc nh sau:

Mi sng

2 vin Red Clover

2 vin Fenugreek

2 vin Saw Palmetto

40 | P a g e

Mt xa ngc bn bng kem mt xa ngc v chit xut Wild Yam

(Xem chi tit chng 3)

Mi bui chiu

2 vin Red Clover

2 vin Fenugreek

2 vin Saw Palmetto

Mi ti

2 vin Red Clover

2 vin Fenugreek

2 vin Saw Palmetto

Mt xa ngc bn bng kem mt xa ngc v chit xut Fenugreek

Nu nh bn khng thy s ci thin no trong thng th 2
iu ny c th do nhiu nguyn nhn, do cch bn tc ng
n c th hoc cch s dng tho dc. Di y l cc
nguyn nhn ph bin nht khin bn khng c c kt qu
trong giai on ny:
Cht lng cc loi tho mc ca bn
Bn cn m bo mnh c c cc loi thoi mc vi
cht lng cao nht. Chng cn ti, y tc dng v
c c. Nu nh bn khng c kt qu vi cc loi tho
dc hin ti ca mnh HOC bn qu tit kim khng
41 | P a g e

mua loi tt nht, th ti thnh thc khuyn bn hy mua

loi tho dc TT NHT mnh kim c.
C th bn qu gy
Phi, ti thc s ni vy ! C th bn qu gy ngc
mnh c th to ln c. Hy nh rng, bu ngc ch yu
l cc m m, c ngha l nu nh bn khng c nhiu
m trn c th, bn s kh m lm ngc mnh to ln
c. Nu nh bn c ch s BMI nh hn 19-20, th bn
cn tng mt cht cn c th bt u thy c
hiu qu.
Liu caf c lm hy hoi n lc ca bn khng?
Caffeine c th lm ph hoi tc dng hot tnh ca cc
loi tho dc trong c th v n khin chng kh c
hp th. Nu nh bn ung nhiu caf hoc n nhiu cc
loi n c cha caffeine th bn cn ngng li ngay.

Thng th 3
y l khi u ca chu k kinh th 3 ca bn v nu mi th
vn n, bn nn tip tc vi nhng g ang lm thng th 2.
iu s gip c th bn tip tc pht trin ngc v kt qu
nhn c ca bn s tng ln theo cp s nhn. Nu nh bn
khng thy kt qu, hy nhn li thng th 2 v tm cch ci thin
n. Nu nh bn tng liu dng ln, bn nn thy v cm nhn
c s thay i.
42 | P a g e

Thng th 4
TM NGNG
Gi l lc tm thi ngng v n l chu k kinh th 4 ca bn.
n thi im ny, bn tng c khong 1 c ngc nu nh
bn theo chng trnh c kt qu.
Bn cn tm ngh trong thng ny, v cho c th vt qua
nhng thay i v ni tit t m chng trnh ny t ln c th.
Trong thng ny, bn cn ngng s dng tho dc, thay vo
dng kem Progesterone/Milk Thristle gip cc hocmon
trong c th v li trng thi cn bng.
iu ny s khng lm nh hng n nhng thnh qu bn
t c n ch n thun l gip cho c th bn n nhn tc
dng t cc loi tho dc trong tng lai m bn s dng tt
hn!
Thng th 5-8
Vo thi im bt u chu k kinh th 5 ca bn, bn nn c
c mt cht tin b ng k, v lc ny chng ta nn tip tc
n ch thm thnh qu. Trong 3 thng ti, bn cn tip tc thc
hin cc thi quen hng ngy nh bn vn lm thng th 3.
iu ny s gip c th bn tip tc nhn c nhng li ch t
nhin do cc loi tho dc mang li, gip bn c nhiu kt qu
mong ch hn.

43 | P a g e

Thng th 9-12
n gi, cc cng on thc hin hng ngy gn nh phi tr
thnh bn nng ca bn. Bn cn phi gi cc thi quen em
n cho bn kt qu.
Vo cui ca chu k kinh nguyt th 12, c th bn s thy mc
tng bt u mt i. iu ny l bnh thng, bi cc phng
thuc tho dc vn c s dng t trc ti nay s khng
th mang li hiu qu v li ch v thi hn.
Nu ti vn cha t c mc tiu ca mnh th sao?
May mn rng, c mt cch ko di hiu qu ca chng
trnh ny bng cch ngh khong tm 3 thng. Nu vo cui
ca thng th 12, bn cha t mc tiu ca mnh, th hy ngh 3
thng tip tc s dng kem progesterone/ Milk Thistle mi ngy
v sau li bt u li t thng th nht.

44 | P a g e

CHNG 6
M BO KT QU VNH VIN

Vic gip cho ngc bn

ln hn bng cc k thut
v

phng

php

khc

nhau c cp thc ra
l

kh

gin.

Tuy

nhin, gi c ci kt
qu l tng i thch
thc.
May mn rng, c mt s k thut v th thut m bn c th s
dng gip cho ngc ca mnh duy tr c hnh dng mi
v n lin quan n 3 th:
1. n ng loi thc n
2. Gi cho cc hocmon ca bn cn bng
3. m bo rng ngc ca bn khng Ch xung
Gi ti s gii thch 3 im ny cho bn:
n ng loi thc n
C rt nhiu bi vit tho lun v ch ny trn mng, v n
cng l ngun gc ca nhiu tranh ci. Di y l s thc v
vic n ng loi thc n:
45 | P a g e

n ng lng calo
Do ngc ca bn thc ra l cc m m, nn duy tr trao
i cht bn trong c th l iu rt quan trng. Nhiu
ngi mc sai lm b i bn thn mnh tr nn thon
th hn v iu ny s ch khin cho c th bn d b bo
hn, v n s c gi li lng cht bo bn n vo.
Loi bin ng ny i vi c th l rt khng tt vi
nhng thnh qu bn c gng c c. Vy nn gi
cho c th c nh hin gi, bn s mun duy tr mt
mc calo n nh. Hy nh, ph n cn khong 2.000
calo mt ngy (Lu ph n chu c hnh th kh nh
hn so vi chu u, chu M do bn s cn lng
calo thp hn, v d 1.500 calo/ngy). Nu nh bn cm
thy i th vic n mt cht g b dng l hon ton
n v n s gip trao i cht ca bn khng c vn .

Trnh cc c t
Phn ln thc phm chng ta n ngy nay u c cha
mt lng ng k phn bn v thuc tr su, v chng
ngy cng to ra nhiu c t cho c th chng ta. Khng
ch vy, vi cc ha cht c s dng trong cc loi
thc phm ng gi, bn cng cn lu rng c nhiu
loi hocmon tng hp cng c sn sinh theo n. Vic
trnh cc loi thc phm ny l rt quan trng, c bit
nu nh bn ang trong qu trnh gip cho ngc mnh ln

46 | P a g e

ln hoc va kt thc n. Vn l, do cc loi thc

phm ny thng a vo c th bn nhng loi hocmon
khng mong mun, nn chng c th xung t vi thnh
qu bn c c t chng trnh ny, khin cho bn lng
ph thi gian. gi thnh qu mnh c c, bn phi
n sch nht c th. l phi m bo thc n ca bn
khng b ngm ha cht v cng t nhin cng tt

n ung lnh mnh

Nu bn c lin tc n nhng th n bn m Mc
Donald v KFC bn ra, th bn ang t lm hi mnh. Bn
cn chc rng mnh n 5 phn hoa qu v rau mi
ngy, cng nh n nhiu cc loi ng cc nguyn cm v
cc loi n giu dinh dng khc. Bn cng n t n
ch bin sn cng tt bi v n ch bin sn c rt
nhiu ha cht v nguyn liu tng hp, khin chng d
bo qun v duy tr hng v.

Ung nhiu nc
y l iu rt c bn nhng li rt quan trng trong vic
duy tr b ngc ca bn. Rt nhiu ngi b mt nc v
h khng p ng 2 lt nc mi ngy theo khuyn
ngh. y l iu quan trng bi v bn cng ung nhiu
nc th ngc ca bn s cng y n hn V khi bn
thiu nc n s lm gim cc vng m trn c th bn
c ly c nhiu nc trong c th bn nht c th,

47 | P a g e

khin cho ngc bn xp i. Chng ta c th tn ti 20

ngy khng c n, nhng ch c th sng 3 ngy nu
khng c nc. N rt qu gi v l phn cc k quan
trng trong vic n ung hng ngy ca bn, v bn cn
phi cung cp n y cho c th, bng khng bn s
khng thy c kt qu hin ra trc mt mnh!

n nhiu protein trong cc ba

Protein gip chng ta pht trin. N l hp cht c trch
nhim thay th cc phn h hng trn c th v gip cc
t bo sinh trng v ph trin. C ngha l m bo
ngc ca bn duy tr c s pht trin ca n, bn cn
thm nhiu protein vo ch n nhiu nht c th.
10. Nn dng: Tht b nui bng c
Thay v: Tht hamburger
Ti s khng bao gi mt ba n bao gm cc b phn
ca hng trm con vt cht. Ti ngh rng n kh l gh.
Ti cm thy vy. Hn na, mt con b bnh thng
c nui bng cc loi cm r tin, th s lm chng ln
ra cht sau khong 6 thng (ngi ta thng git chng
trc khi iu ny xy ra nhng khng phi lc no
cng vy). Nghe khng ging nh mt th bn mun a
vo c th. Nhng con b hu c, c nui bng c s
khin cho nhng ngi n chay mt vui, nhng loi b

ny c cha rt nhiu axit bo c li m nhng con b

48 | P a g e

nui trong nh my khng c. N sch hn, lnh mnh

hn, ngon hn v nhiu dng cht hn. V tht b nui
bng c thng c nui kiu nhn o hn. Nu nh
bn n tht b th tht b nui bng c l bt buc. Ngy
nay n kh d kim nhng bn cng c th t hng t
cc trang trc tuyn.
9. Nn dng: G hu c
Thay v: G ng lnh
Khng cn so snh. Bn c bit rng tht g cng c v?
Phi, nghe k l. G c nui ng cch (khng phi
trong cc nh my) c nhiu EFAs (axit bo quan trng)
v l mt trong nhng ngun protein c sn hiu qu
nht, nc nht.
8. Nn dng: C hi t nhin
Thay v: C hi nui
C rt lnh mnh phi khng? ng bao gi c n c hi
nu n ti t cc trang tri. C hi nui trong trang tri
c sn xut theo cch tng t nh tht g cng
nghip. V th, nhng con c thng b bnh v nhim
dch. Chng c nui bng thc n r tin khng gip c
c lng Omega 3 di do. Hy dng c hi t nhin.
Hu ht cc nh hng s dng c hi cng nghip nn
bn phi cn trng.
49 | P a g e

Bn c ti hay nhc n cc loi cht bo lnh mnh

trong thc phm giu protein khng? Ngun thc n to
ra s khc bit rt ln v cht lng protein bn nhn
c. Tht l hay tng l mt thc phm gi tr bi
chng c cha cht bo v protein giu dinh dng. Qu
l mt ngun nng lng hiu qu, gi tr! ng bun l
cc nh my hin i loi b cc gi tr dinh dng v
li cho chng ta cc ng vt m yu, bnh tt, c kh
nng gy ung th.

7. Nn dng: C ng
Thay v: C v tm chin
Ti khng ngh mnh cn ni nhiu y.
6. Nn dng: Trng g hu c tng cng DHA
Thay v: Nguyn liu thay th trng v/hoc trng
thng thng
Nu trng l n kiu bc tch my mc, t bo, ty
trng ha hc trong thng cc tng, th loi g lm vy.
50 | P a g e

Nhng qu trng l con g con trong giai on hnh

thnh. N cha nhiu cht chng oxy ha, cht bo lnh
mnh, vitamin v nhiu protein. Trng tch lng l sn
phm ca cc nh sn xut nh vo tm l s hi t
thng tin sai lch v sc khe. Chng c g lnh mnh
cc sn phm khng t nhin c.
5. Nn dng: Sa chua hu c, khng ng,
European (Greek)
Thay v: sa chua thng thng.
Khng cn so snh. Cc sn phm European giu dinh
dng hn, nhiu cht bo hn v t ng hn. Mt ln
na, khi chn mt ngun protein t ng vt, hy chn
loi c cha nhiu cht bo gi tr. ng chn cc loi
sn phm ng vt tin li nhiu cht ha hc, hocmon,
cht bo xu v ng. Sa chua khng phi thnh phn
chnh trong ch n ca ti, nhng nu ti n n ti s
khng n loi ngp ng.

51 | P a g e

4. Nn dng: Mn Tempeh
Thay v: u ph v Gi tht
Thc phm ln men nn l mt phn trong ch n ca
mi ngi, d c n chay hay khng. Tempeh l mt l
mt mn hp dn, thm ch l vi fan ca mn burger. N
lnh mnh v tt hn nhiu so vi cc loi u ph hay
Gi tht b ch bin qua nhiu giai on vi lng protein
b bin i km cht lng cng mui, cc cht ha hc
v cht n tinh bt. Vi n khng th so snh v dinh
dng vi mn tht b ngon ming nhng vi mt ngi
n chay n khng phi l mt la chn ti.
3. Nn dng: Ht dim mch
Thay v: u xanh & bt k loi u ln, nhiu bt no
ng hiu lm ti, u xanh
l loi rau tt. Nhng cc
loi u cha rt t
protein. Cc loi u khc
cng rt hn ch v lng
protein v c cha lng
ln carbohydrate. Ht dim mch c gi l loi ht y
protein duy nht m ti quan tm. Mc d ti trnh xa
hon ton cc loi ng cc, nhng cc la chn protein
khc cho ngi n chay khc cn t hn nhiu.
52 | P a g e

2. Nn dng: Hnh nhn v b hnh nhn

Thay v: Lc v b lc
u phng l mt trong cc loi ht t dinh dng nht (v
v bn cht n khng thc s l mt loi ht). Khi mun
thm nhiu ht vo mn salad ca bn tng protein,
hy chn hnh nhn. B hnh nhn t c v t gy d ng
hn b lc, mc d lng protein l tng t nhau.
Nhng n vn l vn v cht lng ca protein, khng
phi s lng. Khi ni v protein, ngi ta thng cho
rng nhiu hn l tt hn. Mt ming tht b ln hn cho
bn nhiu protein hn, nwhung nu n c nui cng
nghip th n cng cho bn hng ng rc ri.
1. Ngun protein a thch ca bn l g?
Lu : Sa b l dnh cho b con nh vy . Bn s
thy ti khng a ph mai v sa vo danh
sch ny. Ti cho rng cc sn phm t sa khng phi
l tng cho con ngi, nhng ti thch sa chua bi n
l sn phm ln men. Nhiu ngi c th nhn c li
ch v cm thy thch cc sn phm t sa, nhng nhn
chung ti cho rng cc loi tht cht lng tt hn l sa.
Cc loi ph mt t b ch bin nh ricotta, buffalo
mozzarella, ph mai d v mascarpone s tt hn cc loi
b quan nhiu khu ch bin nh cheddar, Colby v jack.
Ti ngh mt cht b v kem khi nu nng cng khng
53 | P a g e

sao bi v ti khng s cht bo bo ha, nhng ti rt lo

ngi v nhng ngi thay th cc loi tht nc, giu
dng cht bng cc loi ph mai b qua nhiu khu ch
bin.

Trnh ng nh trnh dch

Thc phm nhiu ng cc k gy hi cho s pht trin
ngc ca bn. Bn thy , ng lm tng mc
testosterone trong c th bn V testosterone l k th
cho ngc ca bn.
Khi bn n thc n c cha ng vo c th, n s i
vo mu ca bn, ti insulin s c huy ng
phn gii chng. Insulin sau lm tng mc testosterone
trong c th khin chng ta mt i nhng g mnh
t c.
Cn lu rng, mc d nhiu ng l c hi, nhng bn
cn phi c mt cht trong ch n hng ngy ca
mnh. Bi vy ng loi b hn n.

Gi cho cc hocmon ca bn cn bng

Vic gi cho cc hocmon cn bng l rt quan trng sau khi bn
hon thnh chng trnh gip pht trin ngc. Khi m ni tit
t mt cn bng, s lm o ngc mi n lc cu bn v sau
cng ngc ca bn s li nh xung.
54 | P a g e

Bn cn phi:
- Chn testosterone
- Cn bng Estrogen & Prolactin
V c bn, ng lm bt c th g hy hoi s cn bng
hocmon t c qua chng trnh. V nu nh bn cm
thy mnh b mt cht, ch n gin s dng kem progesterone
hoc Milk Thistle a chng v li cn bng.
ng ngc bn ch xung
iu ny nghe c v l, nhng nhiu ngi ph n c lng cong
v cui cng khin cho ngc ca h khng c c vc dng
ph hp. iu ny do hai nguyn nhn l t th v s pht trin
c ngc ca h.
Nh cp cc chng u, t th v cc bi tp ngc c
vai tr rt ln trong vic to ra dng v y n v n tnh ca b
ngc. Bn cn tip tc luyn tp t th v cc bi tp ngc cho
n khi chng ngm vo cuc sng ca bn.

55 | P a g e

KT LUN
c c kt qu tt nht t chng trnh ny i hi 2 th:

S kin tr

S kin nh

Bn s c c kt qu ln nht trn qung ng dai, ngha l

nu nh bn ch c th chng trnh v kt thc n mau chng,
bn s ch nhn c kt qu khim tn ri cng mau chng mt
i.
Bn cn thc hin chng trnh trong khong thi gian nh ti
ch dn. Bn cn phi lm tng y cng vic mi ngy, cho n
khi t c mc tiu ca mnh.
Khng c gii php tc thi no, nhng chc chn bn s thy
c kt qu, min l bn lm theo hng dn ca ti mi ngy.

56 | P a g e