Sengoli: Charles Brown
Letsatsi La Creation: 8 Hlakubele 2021
Ntlafatsa Letsatsi: 20 November 2024
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Quotes, prices, stats of Alpha cards, boosters, sealed boxes and MTG 12/2021 editions
Video: Quotes, prices, stats of Alpha cards, boosters, sealed boxes and MTG 12/2021 editions

Litaba

Ho theola boima ba 'mele le ho theola mpa, ho fetola mekhoa le mokhoa oa bophelo ho ka sebetsa hantle haholo, mme ho ka u thusa ho theola ho fihlela ho 2 kg ka beke ho latela boima ba pele. Leha ho le joalo, hore sena se etsahale ho bohlokoa hore maano a amoheloang a lateloe letsatsi le letsatsi.

Ntle le moo, haeba motho a le ts'ebetsong ea ho theola boima ba 'mele, ho bohlokoa hore o se ke oa ema sekaleng letsatsi le leng le le leng ho lekola hore na o nonne kapa o theotse boima ba' mele, hobane hona ho baka matšoenyeho mme ho ka kena-kenana le ts'ebetso. Morero ke ho bekha hang feela ka beke, kamehla ka nako e ts'oanang 'me u nahane hore na u nakong ea ho ea khoeling, maemong a basali, hobane bekeng ena ho tloaelehile ho ruruha hanyane, ho bonts'ang sekala.

Beha lintlha tsa hau mona 'me u fumane hore na boima ba hau bo nepahetseng ke bofe:

Setšoantšo se bonts'ang hore sebaka sa marang-rang sea palamisa’ src=

Sheba malebela a latelang a 6 a ho theola boima ba 'mele le ho theola mpa ka bophelo bo botle:

1. Ja butle mme o hlomphe ho kgora ha mmele wa hao

Ho ja butle ho lumella mpa e tletseng ho bolella boko hore e fumane lijo tse lekaneng. Letšoao lena le hlaha pele mpa e tlala ka botlalo, mme e lokela ho hlalosoa e le 'mele o lemosang hore ha o sa hloka lijo hajoale. Leha ho le joalo, ba nang le tloaelo ea ho ja kapele ha ba lemohe letšoao lena la ho khora, ntle le ho fokotsa nako ea ho kopana le lijo le monyaka oa ho natefeloa ke lijo.


Ho hlompha satiety ke e 'ngoe ea lintlha tsa mantlha tsa ho theola boima ba' mele le ho qoba ho nona. Ho tima mpa ka lijo tse nang le limatlafatsi le fiber, joalo ka meroho, litholoana, nama ka kakaretso le mafura a matle, ho etsa hore metabolism e sebetse hantle le ho boloka tlala e le hole.

2. Noa metsi a mangata motšehare

U lokela ho noa maro a mangata lipakeng tsa lijo, kaha sena se tla thusa ho fokotsa tlala le ho boloka metsi hobane ha u noa metsi a mangata, 'mele oa hau o hlahisa metsi a mangata,' me ka ho felisa chefo e fokolisang boima ba 'mele le ona oa tsoa.

  • Seo u ka se noang: metsi, metsi a coconut, lero la tlhaho le se nang tsoekere e ekelitsoeng (lero le pakiloeng ha le sebetse), li-tea tse sa tsoekere;
  • Seo u ke keng ua se noa: lino-mapholi, lino tse entsoeng ka makotikoting kapa le phofshoana, chokolete le lino tse tahang.

Palo ea metsi e khothalletsoang e fapana ho tloha lilithara tse 1,5 ho isa ho tse 3 ka letsatsi. Haeba u na le bothata ba ho noa metsi, bona kamoo u ka noang lilithara tse 2 tsa metsi ka letsatsi.


3. Ikoetlise

Mofuta oa boikoetliso ha o bohlokoa ka ho fetesisa, empa tloaelo ea ts'ebetso, e lokelang ho etsoa bonyane makhetlo a 3 ka beke. Ntle le moo, mesebetsi e meng le likhetho tsa letsatsi le letsatsi li ka etsa phapang e kholo, ka hona leka:

  • Ho hloa litepisi ho fapana le ho sebelisa lifiti;
  • Theoha sebakeng se le seng pele ho mosebetsi kapa sekolo ebe o tsamaea ka tsela e setseng;
  • Tsamaea metsamao e 10 ea metsamao kamora lijo tsa mots'eare;
  • Tsamaea le ntja bosiu.

Ho fapana le seo batho ba bangata ba se lumelang, mofuta o mong le o mong oa boikoetliso o u thusa ho theola boima ba 'mele, eseng feela ho ikoetlisa joaloka ho tsamaea, ho palama baesekele le ho matha. Koetliso ea boima ba 'mele e boetse e u thusa ho theola boima ba' mele hape e na le monyetla oa ho eketsa mesifa, e ntlafatsang metabolism.


Hlahloba mokhoa oa ho ikoetlisa ka boiketsetso ho theola mpa.

4. Ja tsohle, empa hanyane

'Mele o hloka limatlafatsi tsohle le lijo tse thibelang lik'habohaedreite ka botlalo ho etsa hore boima bo eketsehe hape nakoana kamora moo. Kahoo, malebela a matle ke:

  • Qoba ho noa tsoekere e tloaelehileng ts'ebetsong ea letsatsi le letsatsi, ho noa kofi, lebese, yoghurt, tee le maro ntle le tsoekere;
  • Kenya khaba e le 'ngoe ea sopho e entsoeng ka lijo-thollo ho lino-mapholi le li-yogurt, tse kang folaxe, sesame le chia;
  • Ja li-chestnut tse 5 kapa linate tse 10 ka letsatsi;
  • Khetha mohloli o le mong feela oa lik'habohaedreite ka lijo, haholo-holo lijong tsa tlhaho: litholoana, litapole, raese e sootho, linaoa, lensisi, poone le lierekisi;
  • Ja salate e tala pele ho lijo tsa motšehare le tsa mantsiboea;
  • Kenya khaba e 1 ea oli ea mohloaare e sa tsoaloang ea motšehare lijong tsa mots'eare le lijong tsa mantsiboea
  • Qoba ho ja kamora ho khora;
  • Qoba ho ja ka takatso kapa maikutlo a joalo ka ho tšoenyeha le ho hlonama.

Le ha e le nyane motšehare, litholoana le meroho li fana ka fiber le livithamini tse ngata, ka hona, ke mohloli oa bophelo bo botle 'me li thusa ho theola boima ba' mele le ho theola mpa.

5. Qoba ho lapa haholo

Ho qeta lihora tse ngata haholo u sa je ho ka etsa hore u khethe lijo tse mpe, tse nang le khalori ho fapana le ho pheha lijo tse monate. Kahoo, ho qoba kapa ho thibela tlala ho fihlela o ja lijo tse nang le phepo, malebela ke:

  • Kamehla u be le halofo ea letsoho ka mokotleng oa hau ka li-chestnut, matokomane, litholoana tse sa tsoa khuoa, likhase tsa coconut kapa litholoana tse omisitsoeng;
  • Ha u le mosebetsing, tlohela 1 yogurt ea tlhaho ka sehatsetsing;
  • Sebelisa lijo tse bobebe tse entsoeng ka meroho ha u fihla hae ha u ntse u pheha lijo tsa mantsiboea: lithupa tsa rantipole, likomkomere tse nang le avocado e mashed le ho nokoa ka letsoai le pepere, langa le le lej ka li-cubes tse kholo tse nang le letsoai le oli ea mohloaare, shavings ea kokonate kapa lehe le le leng le phehiloeng ka thata.

Haeba ho sa khonehe ho ja letsatsi lohle, shebana feela le ho boloka boleng ba lijo tse latelang ebe o sebelisa li-snacks tsena tse nyane haeba tlala e ka hlaha. Butle-butle ho a khonahala ho ithuta hore boholo ba nako ha se taba ea tlala, empa ho tšoenyeha ka ho ja.

Bona malebela a mang a ho se lape video e latelang:

Leka hape mokhoa ona oa rona oa ho tsamaea ho theola boima ba 'mele.

6. Ngola ntho e 'ngoe le e' ngoe eo u e jang

Ho ngola ntho e ngoe le e ngoe eo u e jang letsatsi lohle hape ke leano le letle la ho theola boima ba 'mele, hobane ka tsela ena motho a ka tseba hantle seo a se jang mme, ka tsela ena, a ka tseba liphoso le moo a ka ntlafatsang teng, a khona ho fetola tsela eo a jang ka eona litloaelo tsa ho theola boima ba 'mele., haeba seo ke sona takatso,' me u phele hantle.

Ho khothalletsoa hore ngoliso e etsoe letsatsi le leng le le leng le kamora ho ja, hobane ho bonolo ho hopola se jetsoeng. Bukaneng ea litaba tsa lijo ho bohlokoa ho bonts'a mofuta oa lijo, ekaba lijo tsa mots'eare, lijo tsa hoseng, seneke kapa lijo tsa mantsiboea, nako ea lijo, lijo tse jeoang le bongata, moo lijo li etsahetseng teng le haeba u ne u etsa ho hong ka nako eo. Ntle le moo, o lokela ho ingolisa le hore na lijo li entsoe le mang le hore na maikutlo a ne a le joang ka motsotso oo. Ngoliso ena e tlameha ho etsoa matsatsi a 3 ho isa ho a 7, molemong oa ho ba le mohopolo o betere oa hore na mekhoa ea ho ja ke efe.

Kamora ho ngolisa, ho bohlokoa ho sekaseka likhetho tsohle tsa lijo hammoho le setsebi sa phepo e nepahetseng, hobane ka tsela ena ho khona ho tseba liphoso le ho theha maano a ho fihlela sepheo se lakatsehang. Ntle le moo, setsebi sa phepo e nepahetseng se bontša lijo tse ntlehali e le hore motho a se ke a haelloa ke phepo e nepahetseng mme a tsebe ho theola boima ba 'mele ka tsela e phetseng hantle.

Mokhoa oa ho theola boima ba 'mele ka bophelo bo botle

Haeba ho bonahala eka ho theola boima ba 'mele ho thata haholo, ho bohlokoa ho ikopanya le setsebi sa "endocrinologist" ho lekola hore na tlhahiso ea lihormone ea' mele e lekane ebe o ea ho setsebi sa phepo ho fumana tataiso le moralo o khethehileng oa lijo bakeng sa nyeoe ea hau, litloaelo tsa hau tsa ho ja le bophelo ba hau.

Maemong ao ho nang le bothata ba bophelo bo botle, joalo ka gastritis, asthma, lefu la masapo, kapa esita le moeli oa motsamao, tataiso le likeletso tsa lingaka, ho hokahanya lijo le ts'ebeliso ea meriana le phetoho e nepahetseng ea lefu lena, Ho bohlokoa hore o khone ho theola boima ba 'mele ha o ntse o ntlafatsa bophelo, eseng ka lehlakoreng le leng.

Ho ba le litholoana tse ntle thupelong le ho theola boima ba 'mele kapele, bona lintho tse 7 tse ntle tse senyehang habonolo ha ho koetlisoa hora e le' ngoe.

Leka tsebo ea hau

Nka lipotso tsena tse potlakileng 'me u fumane hore na boemo ba hau ba tsebo ea ho ja hantle ke bofe:

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  • 7

Leka tsebo ea hau!

Qala tlhahlobo Setšoantšo se bontšang papiso ea lipotsoHo bohlokoa ho noa lilithara tsa metsi lipakeng tsa 1.5 le 2 ka letsatsi. Empa ha o sa rate ho noa metsi a bonolo, khetho e ntle ke:
  • Noa lero la litholoana empa u sa kenye tsoekere.
  • Noa li-tea, metsi a tatso kapa metsi a phatsimang.
  • Nka li-soda tse bobebe kapa tse bobebe 'me u noe biri eo e seng joala.
Lijo tsa ka li phetse hantle hobane:
  • Ke ja hanngoe feela kapa habeli motšehare ka molumo o phahameng, ho bolaea tlala ea ka le hore ke se ke ka ja eng kapa eng letsatsi lohle.
  • Ke ja lijo tse nang le meqolo e menyenyane mme ke ja lijo tse sa sebetsoang tse kang litholoana le meroho. Ho feta moo, ke noa metsi a mangata.
  • Joalo ka ha ke lapile haholo mme ke noa eng kapa eng nakong ea lijo.
Ho ba le limatlafatsi tsohle tsa bohlokoa bakeng sa 'mele, ho molemo ho:
  • Ja litholoana tse ngata, leha e le mofuta o le mong feela.
  • Qoba ho ja lijo tse halikiloeng kapa tse halikiloeng 'me u je feela seo ke se ratang, ho hlompha tatso ea ka.
  • Ja hanyenyane ho tsohle mme o leke lijo tse ncha, linoko kapa litokisetso.
Tsokolate ke:
  • Lijo tse mpe tseo ke tlamehang ho li qoba hore ke se ke ka nona 'me ha li tšoane le phepo e nepahetseng.
  • Khetho e ntle ea lipompong ha e na le cocoa e fetang 70%, mme e kanna ea u thusa ho theola boima ba 'mele le ho fokotsa takatso ea ho ja lipompong ka kakaretso.
  • Lijo tseo, hobane li nang le mefuta e fapaneng (e tšoeu, lebese kapa e ntšo ...) e ntumellang ho etsa lijo tse fapaneng.
Ho fokotsa boima ba 'mele ho ja bophelo bo botle ke tlameha ho:
  • Tlala tlala 'me u je lijo tse sa thabiseng.
  • Ja lijo tse tala le litokisetso tse bonolo, tse kang tse halikiloeng kapa tse phehiloeng, ntle le lisoso tse nonneng haholo le ho qoba lijo tse ngata lijong ka leng.
  • Ho noa meriana ho fokotsa takatso ea ka ea lijo kapa ho eketsa metabolism ea ka, molemong oa ho mpha matla.
Ho etsa thuto e ntle ea phepo le ho theola boima ba 'mele:
  • Ha kea lokela ho ja litholoana tsa caloric haholo leha li phetse hantle.
  • Ke lokela ho ja litholoana tse fapaneng le haeba li na le khalori haholo, empa ketsahalong ena, ke lokela ho ja hanyane.
  • Li-calories ke tsona lintho tsa bohlokoahali ha u khetha tholoana eo ke lokelang ho e ja.
Thuto hape ea lijo ke:
  • Mofuta oa phepo e etsoang nako e telele, ho fihlela boima bo batlang.
  • Ntho e loketseng batho ba batenya haholo.
  • Mokhoa oa ho ja o sa u thusang feela ho fihlela boima ba 'mele ba hau bo botle empa hape o ntlafatsa bophelo ba hau ka kakaretso.
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