Japanese noj "14 hnub": cov txiaj ntsig, ntawv qhia zaub mov, tshuaj xyuas

Cov txheej txheem:

Japanese noj "14 hnub": cov txiaj ntsig, ntawv qhia zaub mov, tshuaj xyuas
Japanese noj "14 hnub": cov txiaj ntsig, ntawv qhia zaub mov, tshuaj xyuas
Anonim

Kev rog dhau yog teeb meem rau ntau tus neeg. Cov phaus ntxiv tsis yog tsis zoo nkauj xwb, tab sis kuj tsis zoo. Qhov teeb meem ntawm kev poob phaus yog thiab tseem ceeb heev. Rau cov neeg uas xav hais lus zoo rau qhov mob sai sai thiab ntev, xws li kev poob phaus raws li Japanese noj "14 hnub" yog zoo meej. Cia peb saib seb nws yog dab tsi tam sim no.

Nws tuaj qhov twg?

keeb kwm ntawm keeb kwm ntawm kev noj zaub mov zoo thiab muaj npe nrov hauv ntiaj teb uas sai sai txo cov neeg hnyav hnyav yog qhov tsis meej. Muaj ntau qhov kev xav thiab kev xav uas nws tuaj yeem los ntawm.

Japanese noj 14 hnub
Japanese noj 14 hnub

Qee qhov chaw hais txog Mayo thiab Jaex cov chaw kho mob, hu lawv tsis raug hu ua tus tsim ntawm Japanese noj mov. Cov ntaub ntawv no tsis raug, ob lub tsev kho mob (ib tug ntawm lawv yog nyob rau hauv San Francisco, qhov thib ob nyob rau hauv ib lub nroog me me ntawm Nyiv) tsis lees paub lawv txoj kev koom tes hauv kev tsim cov khoom noj 14-hnub.

Lwm tus ntseeg tias cov khoom lag luam uas Nyiv cov zaub mov tsis muaj ntsev "14 hnub" muaj ntau dua European dua li Neeg Esxias, uas yog vim li cas lawv hu nws qhov kev tsim khoom ntawm peb cov phooj ywg. Tus sau ntawm txoj kev tam sim no tsis paub. Tab sis qhov no tsis cuam tshuam rau kev ua haujlwm ntawm lub zog hluav taws xob no. Cov neeg nyob hauv ntau lub tebchaws hauv ntiaj teb tau poob qhov hnyav "hauv Japanese style" rau ntau tshaj kaum xyoo.

Ua haujlwm tiag tiag?

Cov zaub mov Nyij Pooj tau tsim yam tsis suav nrog cov qauv thiab qhov sib npaug ntawm cov kab lus tseem ceeb rau lub cev. Qhov no yog kev noj zaub mov tsis zoo uas lav qhov hnyav poob sai (txog 10 kg hauv 2 lub lis piam). Cov khoom lag luam tau pom zoo ua ke zoo heev, lawv tau saturated nrog cov proteins thiab xyaum tsis muaj carbohydrates, uas yog vim li cas thiaj li muaj qhov hnyav poob.

Lub ntsiab ntawm txoj kev yog kev noj cov khoom, lub zog tus nqi uas tsawg heev. Thaum tau txais lawv, lub cev tsis txaus siab, thiab tom qab ntawd cov rog uas twb muaj lawm pib mus rau hauv kev noj. Nws yog ib qho tseem ceeb kom ua raws li cov ntawv qhia zaub mov ntawm Japanese noj "14 hnub", noj nyob rau hauv nruj me ntsis sij hawm thiab nyob rau hauv qhov ntau npaum - tsis muaj ntau, tsis tsawg.

Peb saib kev tswj hwm

Kev Noj Qab Haus Huv Nyij Pooj 14 Hnub, uas koj tuaj yeem pom cov txiaj ntsig hauv thawj lub lim tiam, yuav tsum tau ua tiav ntawm ntau yam xwm txheej: kev noj zaub mov nruj, txwv tsis pub noj zaub mov txwv thiab haus dej tsis tu ncua.

Koj yuav tsum:

  1. Ua raws li kev noj haus yam tsis muaj qhov sib txawv me ntsis ntawm qhov teev tseg.
  2. Qhia zaub mov tsuas yog tso cai.
  3. Ua raws li qhov kev txiav txim ntawm hnub noj.
  4. Tsis muaj ntsev, khoom ci, qab zib thiab cawv.
  5. Haus dej - ntau (los ntawm 2 litres).

Kev noj zaub mov raws sijhawm raws sijhawm, kom muaj nuj nqis, ib hnub dhau ib hnub yog lub ntsiab lus tseem ceeb ntawm kev noj haus, yam tsis muaj tag nrho koj cov kev siv zog thiab kev siv zog yuav tsuas yog tsis muaj txiaj ntsig.

Japanese noj zaub mov 14 hnub
Japanese noj zaub mov 14 hnub

Ntshav muaj peev xwm khaws cov dej ntau hauv lub cev, nws qhov kev noj ntau dhau yuav ua rau koj poob qis. Nws yog txwv tsis pub noj nyob rau hauv Japanese noj.

Ua ke nrog cov khoom noj qab zib thiab cov hmoov txhuv nplej siab, cov carbohydrates ntshiab nkag rau hauv koj lub cev, uas cuam tshuam cov ntsiab lus thiab lub tswv yim ntawm cov khoom noj no. Thiab cawv, ntxiv rau nws cov ntsiab lus calorie ntau ntau, yuav muaj kev cuam tshuam rau kev zom zaub mov, uas tseem yuav ua rau koj poob phaus.

Thaum noj zaub mov, kev haus dej yog qhov tseem ceeb txhawm rau kom tsis txhob poob cov kua dej uas muaj txiaj ntsig los ntawm lub cev thiab tswj hwm qhov sib npaug ntawm cov ntsev ntawm qhov qub. Qhov zoo ntawm kev haus yog tias nws tuaj yeem txo koj txoj kev tshaib plab ib ntus.

Txhim kho cov khoom noj Japanese ob lub lis piam

Feem ntau, kev noj zaub mov yog tsim los txo cov calories ntawm cov khoom noj txhua hnub, vim tias tus neeg pib poob phaus. Japanese kuj hloov cov metabolic hauv lub cev. Lub plab zom mov tau siv rau txoj kev noj zaub mov tshiab thiab tseem ua haujlwm li no tau ntev (txog 3-5 xyoos).

Qhov kev ua tau zoo ntawm kev noj zaub mov Nyij Pooj yog dhau qhov tsis ntseeg, qhov no tau lees paub los ntawm kev tshawb fawb los ntawm cov kws noj zaub mov thiab ntau cov kev tshuaj xyuas zoo los ntawm tib neeg. Qhov hnyav dhau mus sai sai thiab, hauv tes zoo, ntev ntev. Tab sis peb yuav tsum tsis txhob hnov qab tias qhov poob qis ntawm cov kilograms yog ib qho kev ntxhov siab rau tib neeg lub cev, kev noj zaub mov Nyij Pooj "14 hnub" yuav tsum muaj koj txoj kev mob siab rau thiab lub luag haujlwm. Ua raws li cov lus qhia - thiab koj cov centimeters ntxiv yuav dhau los!

Japanese noj zaub mov "14 hnub"

Cov zaub mov pub rau ob lub lis piam noj mov yuav txawv. Txawm hais tias qhov kev hloov pauv tsis tseem ceeb, nws yog qhov zoo dua los ua raws li cov ntawv qhia zaub mov ntawm Japanese noj rau 14 hnub, uas koj tau xaiv. Nws yog ib qho tseem ceeb tshwj xeeb tshaj yog tsis txhob hloov cov tais diav txawm tias muaj cov analogues, kom ua raws li lub sijhawm noj mov thiab ua raws li cov lus qhia.

Japanese noj 14 hnub tshuaj xyuas
Japanese noj 14 hnub tshuaj xyuas

Cov zaub mov Nyij Pooj, cov zaub mov uas peb yuav muab, tej zaum yuav zoo li koj txawv txawv thiab txawv ntawm koj cov zaub mov ib txwm muaj. Thawj ob peb hnub yuav nyuaj tshwj xeeb: hloov cov zaub mov hauv lub paj thiab muab koj cov khoom zoo uas koj nyiam tsis yooj yim.

Japanese zaub mov tsis muaj ntsev "14 hnub":

1 hnub:

Breakfast (B.) – brewed (natural) kas fes tsis ntau tshaj 1 khob.

Lunch (O.) - 2 lub qe tawv, 250 ml kua txiv lws suav, finely tws cabbage (Beijing los yog dawb), seasoned nrog roj (zaub los yog txiv ntseej).

noj hmo (U.) - 200 g ntawm boiled seafish (tsawg-rog ntses zoo siab txais tos, zoo li pollock los yog hake).

Kev noj zaub mov thawj hnub yog qhov tsis tshua muaj rog, cov zaub mov muaj calorie tsawg, cov ntsiab lus carbohydrate kuj tsis tsim nyog. Tag nrho cov nqi zog - 700 kcal.

2 hnub

Z. - ib khob kas fes nrog rye los yog bran crackers 30 g (koj tuaj yeem hloov cov crackers nrog cov ncuav qab zib noj).

Aw. - mus txog 200 g ntawm ntses (salmon, catfish, dub halibut los yog lwm yam fatty ntses) boiled los yog kib, zaub xam lav (dib, cabbage) seasoned nrog roj.

U. - kefir 250 ml nrog ib piece ntawm boiled nqaij nyuj (200 g).

Hnub ob, lub cev yuav tau txais cov kua qaub uas muaj txiaj ntsig zoo rau kev zom zaub mov. Tus naj npawb ntawm kcal tau txais ib hnub yog 1000.

Hnub 3

Z. - kas fes.

Aw. - kib zucchini los yog parsnip cag (koj xaiv), 1 txiv apple tshiab.

U. - boiled qe 2 pcs., boiled nqaij nyuj txias (200 g), tshiab tws cabbage nrog roj (txiv ntseej los yog zaub).

Peb hnub noj mov yog tag nrho ntawm cov rog uas lub cev xav tau, tab sis tag nrho cov ntsiab lus calorie tsuas yog 1000 kcal.

4 hnub

Z.– kas fes yog ntxiv 1 cracker.

Aw. - nqaij qaib qe (nyiam dua nyoos), 2 loj boiled carrots, nyuaj cheese (20 g).

U. - txiv apples unlimited.

Japanese 14 Hnub Noj Qab Haus Huv txo cov zaub mov carbohydrate kom tsawg. Tab sis rau lub neej noj qab nyob zoo, ib tug neeg tsuas xav tau lawv. Yog li, hnub thib plaub tuaj yeem hu ua "carbohydrate" hnub, cov calories noj yog 1000.

5 hnub

Z. - 2 tshiab carrots, finely grated thiab seasoned nrog kua txiv ntawm 1 txiv qaub.

Aw. - 250 ml kua txiv tshiab (txiv lws suav), ntses hiav txwv kib (nyiam dua fillet), mus txog 250 g.

U. - yuav luag txhua yam txiv hmab txiv ntoo (txhua yam tso cai tsuas yog txiv hmab txiv ntoo thiab txiv tsawb, txiv kab ntxwv, txiv kab ntxwv tshwj xeeb yog txais tos).

hnub qis-calorie - txog 800 kcal ib hnub.

6 hnub

Z. - kas fes.

Aw. - boiled nqaij qaib fillet (tsis muaj daim tawv nqaij) 300 g, cabbage thiab carrot nyias.

U. - 2 qe, 2 carrots tshiab (nws yog qhov zoo dua los sau lawv nrog txiv ntseej lossis zaub roj).

Hnub no tuaj yeem raug hu ua "protein", cov khoom noj muaj txiaj ntsig txog 1100 kcal.

7 hnub

Japanese noj zaub mov tsis muaj ntsev 14 hnub
Japanese noj zaub mov tsis muaj ntsev 14 hnub

Z. - tshuaj yej, nyiam ntsuab, tsis muaj dyes thiab txiv hmab txiv ntoo additives.

Aw. - txiv hmab txiv ntoo nrog ib daim ntawm nqaij (nqaij nyuj - 200 g).

U. - xaiv los ntawm cov hnub dhau los, tsuas yog hnub peb tsis tso cai.

Hnub qis tshaj plaws ntawm tag nrho cov khoom noj - txog li 700 kcal.

thawj lub lim tiam ntawm kev yoo mov thiab kev txwv dhau lawm. Kev xav tsis meej, raws li nws muab tawm - txhua yam tsis txaus ntshai? Yog tias koj tau txais txiaj ntsig zoo, ces koj tuaj yeem nres, tab sis qhov no, Japanese noj zaub mov kom poob phaus tsis tuaj yeem lav koj qhov txiaj ntsig mus ntev. Nws tsis yog rau tsis muaj dab tsi uas nws hu ua 14-hnub. Rau cov uas xav mus txuas ntxiv thiab tau txais txiaj ntsig ntev dua, peb qhia rau xya hnub tom ntej.

Japanese noj 14 hnub, lub lim tiam tom ntej:

8 hnub

Z. – kas fes twb paub peb.

Aw. - boiled nqaij qaib fillet (txog 300 g), zaub qhwv dawb, sprinkled nrog roj.

U. - 2 boiled qe, tshiab carrots nrog butter.

Cov ntsiab lus calorie ntawm cov zaub mov tseem zoo ib yam, tab sis nws qhov ntau ntxiv. Kev noj zaub mov Japanese kom poob phaus yuav ua rau nws yooj yim dua tawm ntawm nws.

9 hnub

Z. - carrots, nws yog qhov zoo dua rau grate nws ntawm ib tug nplua grater nrog txiv qaub kua txiv hnav khaub ncaws.

Aw. - 250 ml kua txiv lws suav, kib fatty ntses (txog 250 g).

U. - txiv hmab txiv ntoo (nrog rau cov txiv tsawb thiab txiv hmab txiv ntoo).

10 hnub

Z. - kas fes.

Aw. - 1 lub qe boiled, boiled carrots (txog 4 pcs.), seasoned nrog butter, ib daim ntawm cheese nyuaj (20 g).

U. - txiv hmab txiv ntoo.

11 hnub

Z. - kas fes nrog cov khoom noj biscuits lossis crackers.

Aw. - kib parsnip cag los yog ob peb zucchini.

U. - boiled qe 2 pcs., boiled nqaij nyuj - 200 g, cabbage, tws thiab sprinkled nrog roj.

12 hnub

Z. - kas fes nrog rye los yog bran crackers.

O. - hiav txwv ntses (250 g) boiled, zaub zaub, ncuav nrog roj (ntxiv rau cabbage, koj muaj peev xwm muab lwm yam zaub nyob rau hauv nws, xws li dib, txiv lws suav, radishes, tswb peppers nrog tshuaj ntsuab).

U. - kefir 250 ml, ib qho me me ntawm nqaij nyug, nws yog qhov zoo dua rau ncu los yog ua noj tsis muaj ntsev (100-150 g).

  • Hnub 13
  • Japanese noj zaub mov
    Japanese noj zaub mov

Z. – av kas fes.

O.– 2 qe, 250 ml kua txiv lws suav, tws cabbage, drizzled nrog roj.

U. - thaum yav tsaus ntuj koj tuaj yeem boil lossis kib ntses hiav txwv (250 g).

14 hnub - rov ua cov zaub mov ntawm 13th hnub ntawm kev noj haus.

Hurrah! Kev mob thiab kev txom nyem dhau lawm! Tam sim no peb ua siab loj sawv ntawm qhov ntsuas, nqa ib centimeter ntawm peb txhais tes thiab nrhiav seb peb tau ua tiav dab tsi.

Results

Cov zaub mov Nyij Pooj tau cog lus tias yuav poob mus txog 7-10% ntawm qhov qub. Nyob rau hauv cov nqe lus ntawm ntim, feem, rho tawm ob los yog peb qhov ntau thiab tsawg. Tab sis ntawm no qee qhov nuances tshwm sim.

Cia peb pib nrog qhov tseeb tias cov calories poob yog nyob ntawm lub cev hnyav ua ntej pib poob. Yog hais tias ib tug neeg hnyav, hais tias, 75 kg, ces nws cov txiaj ntsig tuaj yeem ncav cuag -10 kg, thiab yog tias qhov hnyav yog 55 kg, ces nws yuav tsis poob ntau tshaj 5.

Nco ntsoov haus. Cov zaub mov Japanese, cov ntawv qhia zaub mov uas categorically tsis suav nrog cov ntsev, ntxuav lub cev ntawm cov khoom tsis zoo thiab tshem tawm cov dej ntau dhau ntawm nws. Tab sis nrog rau nws, qhov tseem ceeb kuj tawm, yog li koj yuav tsum tau haus ntau heev. Tsis tas li ntawd, yog tias koj tsis muab koj lub cev nrog dej, ces cov txheej txheem ntawm kev poob phaus yuav ua tau qeeb dua.

Thiab, tau kawg, peb ua raws li cov cai nruj me ntsis. Kev noj zaub mov Nyij Pooj rau kev poob phaus tsis tso cai rau kev sib txawv ntawm cov txheej txheem. Txwv tsis pub, koj yuav tsis tsuas tsim txom koj tus kheej, tab sis koj yuav tsis tau txais txiaj ntsig raws li qhov tshwm sim.

Japanese noj "14 hnub": tshuaj xyuas

Tshaj tawm txog -10 kg hauv lub sijhawm teev tseg, nws pom tseeb. Cov neeg nyob hauv ntau lub teb chaws hauv ntiaj teb tuaj yeem lees paub tias cov neeg Nyij Pooj 14-hnub noj zaub mov tiag tiag ua haujlwm. Kev tshuaj xyuas ntawm cov neeg uas poob phaus yog txawv me ntsis, ib tug neeg tswj kom tsis nco qab txog qhov ntxub kilograms ib zaug thiab rau tag nrho, thiab ib tug ib nrab rov qab yuag.

japanese yuag poob noj
japanese yuag poob noj

Yuav kom tswj tau cov txiaj ntsig tau los ntawm kev noj zaub mov, nws tseem ceeb:

  1. Ua kom tawm ntawm "Japanese poj niam" du thiab tsis mob rau lub cev. Tom qab qhov kawg ntawm kev noj haus, koj yuav tsum tsis txhob noj txhua yam uas koj yeem muab rau ib nrab ib hlis. Kev nyuaj siab rau kev zom, hnyav rau koj.
  2. Sim kawm noj kom raug. Tsis txhob tsim txom cov rog, kib, qab zib, khoom noj khoom haus starchy, thiab lwm yam. Koj tuaj yeem noj txhua yam, tab sis paub qhov ntsuas.
  3. Ua kis las, ua kom haum. Qhov hnyav ib txwm yog tus yuam sij rau kev noj qab haus huv.

Japanese noj zaub mov, tshuaj xyuas, cov duab ntawm cov neeg tiag tiag uas tuaj yeem poob phaus, ntau cov lus hais txog cov txiaj ntsig ntawm kev noj zaub mov kom raug - tag nrho cov no yuav txhawb kom koj saib xyuas koj tus kheej. Qhov tseem ceeb yog kom paub tias koj xav tau npaum li cas thiab nws tseem ceeb npaum li cas rau koj.

YContraindications

Hmoov tsis zoo, xws li txoj kev poob phaus raws li kev noj zaub mov tsis muaj ntsev Japanese "14 hnub" tsis raug tso cai rau txhua tus. Muaj ntau cov nqaij hauv cov zaub mov, nws muaj kev cuam tshuam rau lub raum. Yog li, kev noj zaub mov yog contraindicated rau cov neeg uas muaj lub raum tsis ua haujlwm.

Vim muaj ntau cov kas fes, uas yog ib feem tseem ceeb ntawm kev noj haus ob lub lis piam, "Japanese" tsis raug tso cai rau cores. Txhua yam teeb meem cuam tshuam nrog kev ua haujlwm ntawm cov hlab plawv system yuav cuam tshuam tsis zoo rau lub cev ntawm tus neeg thaum noj zaub mov. Qee zaum, thaum tsis muaj lwm yam contraindications, tshuaj yej ntsuab tsis tu ncua tuaj yeem siv tsis siv kas fes.

Japanese 14 Day Diet (noj noj) tsis pom zoo rau cov neeg muaj lub cev tsis muaj zog, cov poj niam uas pub niam mis lossis npaj los ua niam. Qhov no tau piav qhia los ntawm qhov tseeb tias ib tus neeg tsis tau txais tag nrho cov tshuaj uas nws xav tau hauv qhov tsim nyog. Vim li no, mob taub hau, qaug zog, kiv taub hau tuaj yeem tshwm sim, thiab lub sijhawm ua rau lub cev tsis sib npaug yuav nce.

Nyob zoo

Ua ntej tshaj plaws, ua ntej venturing rau hauv txoj kev nruj thiab nyuaj ntawm kev poob phaus, koj yuav tsum tham nrog tus kws kho mob paub txog, sab laj nrog nws. Tom qab kuaj xyuas kom meej thiab tso cai rau kev noj zaub mov, koj tuaj yeem tau txais qee cov lus pom zoo.

Cov kws tshaj lij tawm tswv yim:

- Vim tsis muaj qee cov vitamins (C, E) thiab kab kawm (xws li calcium, magnesium, potassium, thiab lwm yam) hauv kev noj haus, kev qaug zog tuaj yeem tshwm sim. Yog li ntawd, koj yuav tsum tau ua kom lawv tsis muaj zog los kho lub zog. Namely, pib noj cov vitamins.

- Cov khoom noj uas pom zoo los ntawm kev noj haus yuav tsum tsis txhob hloov pauv, txo lossis nce ntxiv ntawm cov zaub mov noj. Nrog rau qhov tsis muaj zaub mov, koj cov metabolism yuav qeeb, thiab yog tias koj noj ntau dhau, cov txiaj ntsig zoo yuav tsis zoo li.

- Yog tias koj tab tom kib cov zaub mov, ces nws yog qhov zoo dua los siv cov hniav nyiaj hniav kub tshwj xeeb. Yuav tsum muaj roj tsawg heev thaum kib.

- Txhawm rau kom poob phaus sai dua thiab ua kom nws tawm, koj yuav tsum muaj kev tawm dag zog tsis tu ncua (los ntawm kev khiav thaum sawv ntxov mus rau lub gym lossis gym club).

Japanese noj 14 hnub
Japanese noj 14 hnub

Kev poob phaus yuav tsum tau ua tiav thiab raug. Kev noj zaub mov Japanese ua ntej thiab tom qab xav tau koj tus cwj pwm thiab qee qhov kev npaj. Ua ntej pib, npaj ob peb hnub yoo mov thiab npaj lub hlwb. Thaum kawg ntawm kev noj zaub mov, rub koj tus kheej ua ke, sim hloov koj cov zaub mov thiab lub neej feem ntau.

Pros and cons of "Japanese"

Qhov tsis zoo ntawm kev noj haus yog txwv. Tsis muaj khoom noj khoom haus, pastries, tsis hais txog kev txwv tsis pub qab zib, ntsev thiab siv cov txuj lom rau saj. Tsis tas li ntawd, rau ob lub lis piam tag nrho, koj yuav noj tsawg dua li niaj zaus, thiab qhov kev xav ntawm kev tshaib kev nqhis yuav ploj mus ze rau 6-7 hnub. Koj yuav tsum tau npaj rau qhov no. Txawm li cas los xij, dhau sijhawm, koj yuav txawm nqa nrog cov zaub mov no, thiab yam koj noj ua ntej yuav zoo li txawv me ntsis rau koj.

Nyiv noj zaub mov tshem tawm qhov hnyav sai, yog li qhov muaj peev xwm rov qab los, saib nws. Koj tuaj yeem poob phaus ntawm "Japanese poj niam" tsuas yog ob peb zaug hauv ib xyoos. Koj yuav tsum tau hloov mus rau koj cov zaub mov ib txwm ua tib zoo thiab maj mam.

Zoo thiab zoo siab xov xwm hais txog hom kev poob phaus no yog tus nqi qis ntawm kev noj haus. Nws tsis xav tau kev yuav khoom ntawm qee yam khoom tsis tshua muaj thiab kim heev, tab sis, ntawm qhov tsis sib xws, suav nrog hauv nws cov khoom noj uas peb tau siv los noj hauv ib daim ntawv lossis lwm yam. Qhov thib ob zoo zoo yog ceev (2 lub lis piam tsis ntau) thiab kav ntev. Thiab, tau kawg, dej, haus ntau npaum li koj xav tau, txaus siab rau koj txoj kev tshaib plab txhua lub sijhawm.

Feem ntau, Japanese noj "14 hnub" tau lees paub tias muaj txiaj ntsig zoo. Cov duab ntawm cov neeg uas poob phaus, lawv cov kev txheeb xyuas tiag tiag muaj nyob hauv ntau qhov chaw. Cov kws kho mob kuj pom zoo tias txoj kev no ua haujlwm thiab pom muaj txiaj ntsig pom. Psychological cwj pwm, kev ntseeg ntawm koj tus kheej - thiab mus! Kev zoo nkauj ntawm! Yog tias koj tau teem ib lub hom phiaj, ua raws li nws ruaj khov thiab tsis tu ncua! Ua kom zoo nkauj!

Pom zoo: