Sengoli: Florence Bailey
Letsatsi La Creation: 26 La March 2021
Ntlafatsa Letsatsi: 11 November 2024
Anonim
Lose Belly Fat But Don’t Do These Common Exercises! (5 Minute 10 Day Challenge)
Video: Lose Belly Fat But Don’t Do These Common Exercises! (5 Minute 10 Day Challenge)

Litaba

P: Ho theola mafura a ka mpeng, kea tseba hore ke hloka ho hloekisa lijo tseo ke li jang le ho ikoetlisa khafetsa, empa na ho na le letho leo nka le etsang ka lijo tsa ka ho fumana mpa e bataletse kapele?

K: U nepile: Ho hloekisa lijo tsa hau le ho ba le kemiso e tloaelehileng ea boikoetliso (motsoako oa cardio le koetliso ea boima) ho bohlokoa bakeng sa ho lahleheloa ke mafura a mpeng, empa ho na le lekunutu le leng le sebetsang le ho feta. Ka ho fetola mekhoa ea lijo tsa hau ka mokhoa o hlophisitsoeng, u ka khona ho shebana le libaka tse itseng tsa mafura a 'mele. 'Me ha ke bue ka pheko e itseng ea bosiu-infomercial bakeng sa mafura a mpa; sena se itšetlehile ka lipatlisiso tsa sebele tsa saense.

Phuputso ea 2007 e phatlalalitsoeng koranteng ea mahlale Tlhokomelo ea Lefu la tsoekere e senola seo u hlokang ho se etsa ho tlosa mafura hole le lipakeng tsa hau. Nakong ea thuto, monkakarolo e mong le e mong o ile a beoa mererong e meraro e fapaneng ea lijo bakeng sa khoeli e le 'ngoe - tse peli li bohlokoa lipuisanong tsa rona kahoo ke tla tsepamisa maikutlo ho tsona:


Khoeli ea 1: Leano la ho ja lijo tse nang le lik'habohaedreite tse ngata, tse nang le mafura a tlase

Sena se ka nkuoa e le mokhoa oa setso oa ho fokotsa boima ba 'mele. Bakeng sa ba nang le tjantjello ea ho fokotsa linomoro tsa phepo e nepahetseng, lijo tse nang le lik'habohaedreite tse ngata li na le liperesente tse 65 tsa likhalori tse tsoang lik'habohaedreite, liperesente tse 20 tsa likhalori tse tsoang mafura, le liperesente tse 15 tsa likhalori tse tsoang liprotheine.

Kgwedi ya 2: Lijo tse Phahameng ka Mafura a Monounsaturated

Morero ona oa lijo o ts'oana haholo le phepo ea Mediterranean, e nang le liperesente tsa 47 tsa likhalori tse tsoang lik'habohaedreite, liperesente tsa 38 tsa likhalori tse tsoang mafura, le liperesente tsa 15 tsa likhalori tse tsoang liprotheine. Bongata ba mafura a lijong tsena a ne a tsoa oli ea mohloaare e sa tsoakoang; leha ho le joalo li-avocado le linate tsa macadamia ke mehlala e meng e metle ea lijo tse nang le mafura a monounsaturated.

Ka mor'a khoeli e le 'ngoe, bafuputsi ba ile ba sebelisa mochine oa x-ray oa mafura a' mele ho hlahloba kabo ea mafura (mochine oo ba o sebelisitseng o bitsoa DEXA). Joale barupeluoa ba ile ba behoa moralong oa bobeli oa lijo bakeng sa khoeli e le 'ngoe pele bafuputsi ba sheba hape kabo ea mafura a' mele ea bona.


Liphetho: Ha barupeluoa ba tloha lijong tse nang le lik'habohaedreite tse ngata ho ea lijong tse nang le mafura a mangata, kabo ea mafura a 'mele ea bona e ile ea fetoha' me mafura a tlosoa bohareng ba maqhubu a bona. E makatsang haholo.

Joale, u ka sebelisa lipatlisiso tsee joang ha u batla mpa e bataletseng? Mona ke mekhoa e meraro e bonolo ea ho qala ho fetoha lijong tsa hau:

1. Qoba liaparo tsa salate tse se nang mafura kapa tse se nang mafura. Liaparo tsena li nkela lioli tseo ka tloaelo u li fumanang ha u apara salate le tsoekere. Ho e-na le hoo, sebelisa oli ea mohloaare e sa tloaelehang. U ka e kopanya le li-veine tse fapaneng tse fapaneng ho fetola tatso ea liaparo tsa hau tsa salate. Tse ling tsa tseo ke li ratang haholo ke veine ea balsame, veine e khubelu kapa asene ea tarragon. Bonase: Asene e thusa ho laola tsoekere ea mali, e tla u thusa haholoanyane ka boiteko ba hau ba ho theola boima ba 'mele.

2. Ja fajitas o hlobotse. Nako e tlang ha u ja lijo tsa Mexico, tlola li-tortilla tsa phofo ebe u natefeloa ke fajitas u hlobotse. Ja nama ea khōhō / ea nama ea khomo / ea shrimp ka salsa, lettuce le pelepele le eiee. Kenya guacamole ho fumana tekanyo ea hau e phetseng hantle ea mafura a monounsaturated le tatso e eketsehileng. U ke ke ua fetoa ke mokotla oa starchy.


3. Snack bohlale. Lijo tse bobebe tse kang li-pretzels le li-crackers ke li-carb tse sa u tsoeleng molemo. Tlola lik'habohaedreite tsena tse jeoang habonolo (esita le lijo-thollo kaofela) 'me u je 1oz ea linate tsa macadamia (lithollo tse 10-12). Linate tsa Macadamia li tletse mafura a monounsaturated, 'me lipatlisiso li lula li fumana linate e le seneke se phahameng sa ho theola boima ba' mele le bophelo bo botle ba pelo ho feta li-pretzel kapa lijo tse tšoanang tsa seneke.

Dr. Mike Roussell, PhD, ke moeletsi oa phepo e nepahetseng ea tsejoang ka bokhoni ba hae ba ho fetola likhopolo tse rarahaneng tsa phepo e nepahetseng hore e be mekhoa e sebetsang le mekhoa e sebetsang bakeng sa bareki ba hae, e kenyeletsang baatlelete ba litsebi, batsamaisi, lik'hamphani tsa lijo le lisebelisoa tse phahameng tsa ho ikoetlisa. Dr. Mike ke sengoli sa Moralo oa Dr. Mike's 7 Step Weight Loss le Litšiea tse 6 tsa phepo e nepahetseng.

Kopana le Dr. Mike ho fumana malebela a bonolo haholoanyane a phepo le phepo ka ho latela @mikeroussell ho Twitter kapa ho ba motsoalle oa leqephe la hae la Facebook.

Tlhahlobo bakeng sa

Papatso

E Khothalelitsoe

Lefuemia e sa Foleng ea Myeloid

Lefuemia e sa Foleng ea Myeloid

Lefuemia ke lent oe bakeng a mofetše oa li ele t a mali. Lefuemia e qala linthong t e et ang mali joalo ka mokong oa ma apo. Moko oa hau o et a li ele t e tla fetoha li ele t e tšoeu t a mali, li ele ...
Lefu la Alport

Lefu la Alport

Alport yndrome ke lefu le fut it oeng le enyang methapo ea mali e nyane liphio. E boet e e baka tahlehelo ea kutlo le mathata a mahlo.Alport yndrome ke mofuta o fut it oeng oa ho ruruha ha liphio (nep...