Sengoli: Sara Rhodes
Letsatsi La Creation: 14 Hlakubele 2021
Ntlafatsa Letsatsi: 29 Mphalane 2024
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10 Rules Of Intermittent Fasting
Video: 10 Rules Of Intermittent Fasting

Litaba

Ho na le mabaka a mangata a hobaneng Amerika e le naha e nonneng ka ho fetesisa lefatšeng. Mohlomong e ka ba hore re thehile moetlo ona oa ho ja oa lihora tse 24 moo re qetang boholo ba matsatsi a rona re fula likhalori tse ngata haholo tseo re sa li cheng. Kapa bonyane ke ona mohopolo oa buka ea morao-rao ea David Zinczenko Lijo tsa lihora tse 8, e fanang ka tharollo e phethahetseng ea seka-mahlabisa-lihlong.

Ka bokhutšoanyane, ea pele Bophelo ba Banna mohlophisi le mongoli-'moho oa barekisi ba bang, ho kenyeletsoa Lijo tsa Abs le Ja Sena, Eseng Seo! Series, e fana ka maikutlo a ho fokotsa lihora tsa ho ja ho isa ho tse robeli feela bakeng sa matsatsi a mararo ka beke bakeng sa liphetho tse netefalitsoeng tsa ho theola boima ba 'mele. Seo u se jang lihoreng tseo tse robeli ke ho uena feela. Kahoo haeba u batla ho itlopa lijo mohaleng oohle oa Frito-Lay, ka mekhoa eohle, hatisa pale ena 'me u sebelise pampiri ho hlakola menoana ea hao e mafura lipakeng tsa mekotla.


Ho tšoasa-ho na le e 'ngoe-ke hore hang ha nako ea hau ea likolobe e fela, u tlameha ho itima lijo bakeng sa lihora tse 16 tse setseng. Hape, ho tla thoe sena se tla fa 'mele oa hau khefu eo e e hlokang ho cheka le ho qala ho chesa mafura bakeng sa mafura. Kahoo, hobaneng ha lijo li re u ka theola liponto tse peli le halofo ka beke. Zinczenko ka boeena o itse o theotse liponto tse supileng ka matsatsi a 10 feela lijong tsa morao tjena Kajeno Show puisano. "Le ntle le ho leka," o ile a hatisa ho Matt Lauer ea neng a belaela, ea ileng a arabela ka "U re batho ba ka lahleheloa ke lik'hilograma tse 20 ka libeke tse tšeletseng, ho ea ka uena."

Lauer ha se eena feela ea fanang ka lipelaelo. Tanya Zuckerbrot, R.D., mongoli oa Lijo tsa Mohlolo Carb, e bona litšitiso tse 'ne tse kholo tsa moralo ona.

1. E Haha Mekhoa e Mebe

Ha u se u lahlile mohopolo oa "ho ja le ho lahla", buka ena ea tla 'me e re, tsoela pele, e-na le selae sa bobeli sa pizza,' me e, u batla li-fries ka seo. Hafeela u ka e tlatsa kaofela ka fensetere eo ea lihora tse robeli, u lokolohile ho bona lefatše e le lenane le le leng le leholo-'me qetellong, le ka khothalletsang ho nona. Zuckerbrot o re: "Ntho e 'ngoe le e 'ngoe eo u e etsang ka nakoana e tla ba le litholoana tse ntle, empa hang ha u tsoa leanong, u sala u e-na le mekhoa ena e mebe ea ho itlopa joala." "Ho ka ba molemo ho ruta batho hore na 'mele ea bona e sebetsa joang, ke livithamine life le liminerale tseo ba li hlokang, le mokhoa oa ho utloisisa taolo ea karolo bakeng sa liphello tsa nako e telele." Ho fihlela moo, motho a ka pheha khang ea hore Zinczenko o thathamisa lijo tse robeli tsa motlakase, leha ho le joalo, leano la hae la lijo le lona le tla ts'ehetsa ho khetha toast e kentsoeng Nutella e kentsoeng lijo tsa "matla" joalo ka yogurt bakeng sa lijo tsa hoseng, haeba ke seo u leng sona maikutlo a.


2. E senya tlaleho e ntle ea bophelo bo botle

Leha Lijo tsa lihora tse 8 e fana ka maikutlo a hore e ka thusa ho thibela mafu, e qotsa lithuto tsa mahlale tse bontšang hore ho itima lijo ho theotse menyetla ea ho ba le lefu la tsoekere le lefu la methapo, Zuckerbrot o lumela hore e kanna ea khothatsa litlamorao. O re: "Ho ja lijo tse ngata tse nang le lik'hilojule tse ngata le mafura a mangata joalo ka pizza, li-rib-eye steaks le li-burger li kanna tsa se ke tsa paka liponto feela, empa hape tsa eketsa menyetla ea ho ba le mafu a sa foleng a kang lefu la pelo le lefu la tsoekere."

3. E khothalletsa Moea o Tšabehang

Haeba o kile oa tlola lijo tsa mots'eare ka letsatsi le maphathaphathe, o tseba hantle seo re buang ka sona. Zuckerbrot o beha ntlha e ntle haholoanyane: “Ka mor’a lihora tse ’nè feela tsa ho itima lijo, tsoekere ea hao e qala ho theoha ’me u qala ho ikutloa u fokola, u khathetse, u sisinyeha ’me u tsielehile—ke seo re se bitsang reactive hypoglycemia. Maikutlo ao kaofela a atisa ho khanna batho hore ba nke lijo life kapa life tse teng, joalo ka lichipisi tsa litapole kapa likuku k'haontareng, kapa ho ja ho feta tekano lijong tse latelang." Ke ka hona Zuckerbrot e khothalletsang ho ja lijo tse bobebe lipakeng tsa lijo ho boloka batho ba sa sebelise baskete ea bohobe joaloka sejelo.


4. E Messes le Bophelo ba Hao ba Sechaba

E re u latela leano le khothalelitsoeng la Zinczenko la matsatsi a mararo ka beke. Haeba u ja lihora tse robeli pakeng tsa hora ea leshome le hora ea bobeli, u tla tlameha ho hlakola letsatsi la hau la lijo tsa mantsiboea le metsoalle kapa ka mokhoa o makatsang u noe metsi tafoleng ho tsoa ho basebetsi-'moho le uena lijong tsa kamora mosebetsi. Kapa ho hobe le ho feta, o kanna oa tlameha ho potoloha khalendara ea hau ea sechaba ho amohela kemiso ea hau e makatsang ea ho ja. "Hase feela mokhoa oa bophelo o tšoarellang," Zuckerbrot oa lemosa. "Re hloka ho ithuta ho itaea haholoanyane mme re lome hanyane ntle le ho e etsa ho feta tekano."

F-lentsoe bakeng sa tahlehelo ea boima ha se mokete, kapele, kapa tlala, Zuckerbrot o re ke fiber. Tlatsa lintho tse ntle-hammoho le protheine-lihora tse ling le tse ling tse tharo ho isa ho tse 'nè ho lula u le matla le ho boloka tsoekere ea mali letsatsi lohle. Phuputso ea morao tjena ho Tlaleho ea Mokhatlo oa Amerika oa Bongaka o fumane hore ho ja lijo tse nang le fiber e ngata ho boetse ho thusa ho tlosa mafura le ho a boloka. Bacha ba neng ba ja ligrama tse 21 tsa fiber letsatsi le leng le le leng ha ba bapisoa le ligrama tse 25 tse khothalelitsoeng ba bone melemo, kahoo ikemisetse ho 25 empa u se ke oa tšoenyeha haholo haeba u ka oela hanyane, Zuckerbrot o re.

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