Lijo tsa tlhahlobo ea monyako

Litaba

• Lijo tsa letsatsi la tlhatlhobo ea ho kena
• Lijo pele ho tlhahlobo ea monyako
• Ho etsa hore boko ba hau bo be bohlale haholoanyane, o hloka ho bala:

Tlhatlhobo ea monyako e etselitsoe ho thusa mokhethoa ho ba le matla a kelello le ho tsepamisa mohopolo ha a ithuta, leha ho le joalo, e lokela ho thusa moithuti ho phomola le ho phomola hantle ha ho hlokahala, hore boko bo lule bo amohela tlhaiso-leseling e batsi.

Lijo tsa letsatsi la tlhatlhobo ea ho kena

Lijo tsa tlhatlhobo ea ho kena li tlameha ho qala ka lijo tsa hoseng tse ntle. Mohlala o motle oa seo u ka se jang ka letsatsi la lebelo e ka ba sekotlolo sa lebese la soya, almonde kapa raese e nang le granola, kapa lijo-thollo tse nang le litholoana le yogurt. Seithuti se tšohileng haholo se ka khetha ho hong ho bonolo, joalo ka vithamine e nang le litholoana tse omisitsoeng.

Nakong ea tlhahlobo, moithuti o tla khona ho ja bareng ea lijo-thollo, chokolete e lefifi kapa litholoana tse omisitsoeng. Ho bohlokoa hape hore kamehla u be le maro a fumanehang hore o lule o le metsi. Tee e tala, ka mohlala, ke khetho e ntle, hobane ntle le ho e nosetsa e boetse e thusa vestibulus ho ba le tlhokomelo e eketsehileng. Leha ho le joalo, nakong ea tlhahlobo, ho bohlokoa ho qoba tšebeliso e fetelletseng ea kofi, tee ea molekane le guarana ea tlhaho kapa lino tse ling tse nang le k'hafeine, kaha caffeine e thusa ho ba seli haholoanyane, empa ha e le ngata e feta e ka baka tsitsipano, ho opeloa ke hlooho le ho eketsa ho tšoenyeha.

Shebella video ena 'me u tsebe seo u lokelang ho se ja ho feta tlhahlobo ea ho kena:

Lijo pele ho tlhahlobo ea monyako

Ha o fepa pele ho tlhatlhobo ea monyako, ho bohlokoa ho fetola lijong bakeng sa ts'ebetso e ntle tekong. Litlhahiso tse ling tsa lijo tse khothalletsoang ho jeoa nakong ea boitokisetso ba tlhatlhobo ea ho kena ke:

• Ja lijo tse bobebe lihora tse ling le tse ling tse tharo, Ka gelatin, chokolete kapa yogurt, mohlala. Boko bo amohela matla ntle le ho nka khefu e thusang ho boloka mohopolo nakong ea ho ithuta halelele;
• Ho ja litholoana le meroho tse nang le livithamini le liminerale tse ngata, tse thusang ho laola mesebetsi eohle ea 'mele le ho ba le li-antioxidants, tse sirelletsang lisele tsa boko;
• Khetha lijo tse kang litlhapi, litholoana tse omisitsoeng le lipeohobane ba ruile ka Omega 3 hore ho bohlokoa ho sireletsa lisele tsa boko, ho ntlafatsa ts'ebetso ea boko;
• Mokopu, lialmonde kapa peo ea hazelnut e nang le magnesium, e thibelang ho lahleheloa ke mohopolo, hape e ntlafatsa ts'ebetso ea boko le matla.
• Kofi le lino tse nang le caffeine joalo ka guarana, joalo ka bona caffeine e susumetsang methapo ea methapo ho boloka motho a falimehile haholoanyane. Leha ho le joalo, ho bohlokoa ho noa linoelo tse nyane tsa kofi tse 4 ka letsatsi.

Ho na le lintho tse ling hape tse ntle bakeng sa ho hlasimolla boko, empa ho bonolo ho li kenya ka li-supplement, tse kang ginko biloba, e ntlafatsang phallo ea mali bokong ka ho ntlafatsa mohopolo, ho tšoara ka hlooho le ho boloka litaba tse ithutoang. Tlatsetso e ka nkuoa tlasa tataiso ea bongaka nakong ea boitokiso ba liteko.

Ho etsa hore boko ba hau bo be bohlale haholoanyane, o hloka ho bala:

• Lijo tsa boko
• Omega 3 e ntlafatsa ho ithuta