Botsa Ngaka ea Lijo: Mokhoa o phetseng hantle oa ho nona

Litaba

• Tlhahlobo bakeng sa

P: Motho e mong le e mong o lula a bua ka ho theola boima ba 'mele, empa ke hlile ke tla rata phaello boimanyana. Nka etsa joalo joang ka tsela e phetseng hantle?

K: Ka sebele u ka eketsa liponto ka mokhoa o phetseng hantle. Ke thabile hore ebe u batlile hantle Mokhoa oa ho nona, joalo ka ha boholo ba nako eo batho ba sa batleng ho theola boima ba 'mele, ba tla emisa ho ela hloko lijo tsa bona mme ho be le boima bo boima ba' mele.

Eng eseng ho etsa: "Feela ja ho feta." Ha ke khone ho mamella likeletso tsena. Karolo e nyane ea ka e shoa kahare neng kapa neng ha ke utloa litsebi tsa phepo kapa litsebi tsa phepo li fana ka likeletso tsa ho eketsa boima ba 'mele tse kenyeletsang ho eketsa likhalori ka:

"Ho noa lero la litholoana"

"Ho ja ice cream"

"Ho noa li-pretzels le li-popcorn letsatsi lohle"

Joalo ka ha ho na le mekhoa e metle ea ho theola boima ba 'mele, ho na le mekhoa e metle ea ho nona, 'me ho jara lijo tse bonolo tsa carbs le tsoekere e ngata, lijo tse mafura a mangata. esengtsela ea ho e etsa.

Nka hlalosa ho nona ho phetseng hantle e le boima bo tsoang haholo mesifa. Ho eketsa mosifa o monyane 'meleng oa hau ho ke ke ha eketsa boima ba' mele feela, empa ho tla ntlafatsa bophelo ba hau. Ho aha le ho boloka mesifa ke leano la bohlokoa bakeng sa ho loants'a botsofali, ntle le ho o fa ponahalo eo banna le basali ba e loanelang. Mesifa e batla 'mele oa hau ka bongata, kahoo e tla eketsa litlhoko tsa' mele oa 'mele oa hau, ho o lumella ho ja hanyane motšehare.

Kaha ena ke tlhaloso ea rona ea boima ba 'mele bo phetseng hantle, o tla hloka motsoako oa koetliso ea boithuto (ithute tsohle ka koetliso ea ho hanela ho tsoa ho Shape.com's Celebrity Trainer) le caloric excess. E, u hloka lik'hilojule tse eketsehileng ho nona, empa ha re nke "lik'halori ka mokhoa ofe kapa ofe o hlokahalang". Mona ke seo u lokelang ho se etsa ho netefatsa hore boima boo u bo fumanang boa sebetsa ebile bo phetse hantle.

1. Qala butle: Ho fapana le ho lahleheloa ke mafura, ho fumana boima ba boleng ke ts'ebetso e liehang. Ha re batle ho eketsa palo e hlanyang ea lik'hilojule ho tloha qalong, kaha sena se tla fella ka ho nona ho feteletseng-ho hlakile hore ha se mofuta oa boima oo u batlang ho o beha holim'a foreimi ea hau. Sebakeng seo eketsa likhalori tse 300 feela ho seo u se jang letsatsi le letsatsi 'me u eketse ho tloha moo. Lik'hilojule tse makholo a mararo li kanna tsa se u etsetse tsona, o kanna oa hloka li-calories tse 600 kapa mohlomong le tse ling tse 900 ka letsatsi, empa u qale ka li- calories tse 300 ebe u nyolohela ho li- calories tse 600 kamora libeke tse peli haeba u sa nona.

2. Hlahisa haholo litlamorao tsa boikoetliso: Kaha u tla qala (kapa u tsoele pele) ho phahamisa litšepe ho ntlafatsa boiteko ba hau ba ho fumana boima ba 'mele, u lokela ho nka monyetla ka liphetoho tsa 'mele le tsa biochemical tse hlahang ka lebaka la koetliso ea boima ba' mele. Bona, koetliso ea ho hanyetsa ke ts'ebetso e boima ea 'mele e fokotsang mesifa ea hau; ka mor'a moo 'mele oa hau o etsa hore ho lokisa le ho aha mesifa e be ntho ea mantlha. Ena ke e 'ngoe ea linako tse' maloa moo u ka khethang likhalori le limatlafatsi ho mesifa ea hau. Etsa bonnete ba hore o eketsa likhalori tse eketsehileng ka kotloloho kamora kapa pele ho nako ea lihora tse tharo tsa thupelo ea hau.

Ja li-calories tse nang le boleng bo holimo: Le ha likeletso tsa setso li u khothaletsa ho ja li-carb le likhalori tse theko e tlase ebile li le bonolo, lijo tseo likhalori tseo li tsoang ho tsona li na le tšusumetso e fetang boleng ba tsona ba khalori feela. Lijo tse fapaneng li na le limatlafatsi tse fapaneng, li-antioxidants, le mefuta ea liprotheine, lik'habohaedreite le mafura tse nang le litšobotsi tse fapaneng le liphello tse fapaneng ho li-hormone le mekhoa ea 'mele oa hau. Lik'hilojule tse makholo a mararo tse tsoang lero la cranberry le lik'hilojule tse 300 ho tloha ho kopi e le 'ngoe e tletseng mafura a Greek yogurt, 1/2 senoelo sa blueberries, le tablespoons tse 2 tsa lijo tsa flaxseed li tšoana hantle, empa liphello tsa' mele oa hau li fapane haholo, 'me tsa morao-rao li ikemiselitse haholoanyane. ho nona ho phetseng hantle le ho ntlafatsa bophelo bo botle.

Kopanya maano ana hore a sebetse hammoho le melaoana e sa fetoheng ea koetliso ea boima ba 'mele,' me u tla be u fumana boima ba 'mele ka nako leha e le efe.

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