Sengoli: Ellen Moore
Letsatsi La Creation: 11 Pherekhong 2021
Ntlafatsa Letsatsi: 22 November 2024
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Meet Russia’s New Generation of Super Weapons That Shock the World!
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U na le ho fokotseha kelellong, 'me u se u ntse u tseba hore ho ja li-veggies ke ntho e le' ngoe eo u lokelang ho e etsa ho theola boima ba 'mele. Empa haeba u sa tsoa phela ka mokhoa ona oa bophelo bo botle, u tla hloka ho tseba liphoso tseo u sa lokelang ho li etsa - li ka qetella li u baketse phaello boima!

Kahoo re ile ra kopa setsebi sa phepo e nepahetseng Leslie Langevin, MS, RD, CD, oa Whole Health Nutrition ho arolelana phoso e kholo ka ho fetisisa eo a bonang batho ba e etsa ha ba leka ho theola lik'hilograma. Karabo ea hae? "Ho seha haholo." Batho ba bang ba ikutloa eka ba hloka ho emisa ho ja ntho e ngoe le e ngoe e "mpe" bakeng sa ho theola boima ba 'mele, joalo ka bohobe kapa li-carb tsohle (esita le litholoana), tsoekere e monate, joala, nama le / kapa lebese. Ha ho ntse ho etsoa phepelo ea lijo ka ho chesa lijo tse se nang phepo le ho fetohela lijong tse felletseng ho na le melemo, "ho fokotsa liprotheine tse sisinyehang le ho khaola li-carbs tsohle" ha ho sebetse bakeng sa tahlehelo ea boima ba 'mele ea nako e telele. Ehlile, motho o tla theola boima ba 'mele, empa mofuta oo oa lijo o ke ke oa matlafatsoa. Hang ha u khutlela ho ja lijo tsohle tse monate tse sa lekanyetsoang tse kang likuku, ice cream, veine le pasta, boima bo tla khutla, 'me litakatso le ho itlopa lijo le tsona li ka ba matla.


Mofuta o mong oa sena ke ho ja haholo beke eohle, ebe hang ha mafelo-beke a fihla, oa hlanya le ho ja eng kapa eng eo u e batlang. Leslie o re, "'Mele o lapileng har'a beke o tla bokella lik'hilojule mafelo-beke haeba e le mokhoa o tloaelehileng." Haeba u leka ho "ba hantle" beke kaofela ka ho ja lijo tse haelloang ka ho felletseng linthong tsohle li le monate, u tla ikutloa u hloka ebile u sithabetse maikutlo hoo u ke keng ua khona ho laola litakatso tseo tsa tlhaho, ho u qobella ho noa haholo . U tla qetella u ja likhalori tse ngata ho feta kamoo u neng u tloaetse, tse ka etsang hore lipalo tsa litekanyo li nyolohe.

Ho ja bophelo bo botle ha hoa lokela ho ba botsho le bosoeu. Leslie o fana ka maikutlo a tekano, a tsejoang hape e le molao oa 80/20. Ho kopanyelletsa ho ja lijo tse hloekileng le tse phetseng hantle ka karolo ea 80 lekholong ea nako, ’me karolo ea 20 lekholong ea nako, u be le bolokolohi ba ho ithabisa hanyenyane. Bakeng sa ba jang lijo tse tharo ka letsatsi, ho sebetsa hoo e ka bang lijo tse "qhekellang" tse tharo ka beke. Mokhoa ona oa ho ja o sebetsa hobane joalo ka ha mokoetlisi oa Jessica Alba Yumi Lee a re, "U ka se be liperesente tsa 100 ka linako tsohle, empa u ka ba liperesente tsa 80 ka linako tsohle." Ho u lumella ho khotsofatsa litakatso nakong ea beke ho fetolela katleho e kholo ka nako e telele, kahoo ena ke tsela e ntle ea ho ba le kuku ea hau, le ho theola boima ba 'mele, hape.


Sengoliloeng sena se hlahile ho Popsugar Fitness.

Tse ling ho tsoa Popsugar:

E, u ka ja ('me u lokela!) Ja tsokolate letsatsi le leng le le leng ka li-dessert tse 100 tsa lik'halori

Litsebi li arolelana seneke se phethahetseng bakeng sa boima ba 'mele bo boima

Na u lokela ho robala u lapile haeba u leka ho theola boima ba 'mele?

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