Ho Nka Boima ba Jillian Michaels Matsatsing a Phomolo ho re siea le Lipotso tse ling

Litaba

• Tlhahlobo bakeng sa

Ka matsatsi a robong a ho leboha, motho e mong le e mong o ntse a lora a tlotse lintho, soso ea cranberry, le phae ea mokopu hona joale. Seo se bolela hore batho ba bang ba kanna ba ba le bothata ba ho nahana hore na ho natefeloa ke nako ho ka bolela eng boima ba bona.

Ka mokhoa o sa makatseng, mokoetlisi oa linaleli Jillian Michaels o tloaetse ho fumana li-Q tse ngata tsa boima ba 'mele nakong ena ea selemo. Kahoo, o ile a etsa qeto ea ho romella video ho Instagram mme a fana ka malebela a hae a molemo ka ho fetisisa ho mang kapa mang ea amehileng ka boima ba 'mele nakong ea matsatsi a phomolo.

Keletso ea hae ea pele ke ho sebelisa boikoetliso ho leka-lekanya lik'hilojule tse eketsehileng tseo u tla li ja nakong ea matsatsi a phomolo. "O nona jwang?" O rialo videong. "O nona ka ho ja lijo tse ngata haholo. O nona ka ho ja lik'hilojule tse ngata ho feta tseo o li chesang. Kahoo lintho tsa pele pele, re ka fokotsa palo ea lijo tseo re li nkang ka ho tsamaea haholo." Kahoo haeba u lebelletse lijo tse boima tsa matsatsi a phomolo, Michaels o fana ka maikutlo a ho phahamisa bolelele kapa matla a boikoetliso ba hau letsatsing leo ho thusa ho lekanyetsa phepelo e eketsehileng ea lijo. (E amanang: Video ena ea Metsotso e 8 ea Workout e tsoang ho Jillian Michaels e tla u felisa)

Empa haeba u bala sena 'me u nahana hore nako ea phomolo e lokela ho ba ka ho thabela lijo tse monate tsa mokete le eseng ho tšoenyeha ka hore na e tla ama boima ba hau joang, ha u mong. Ho feta moo ka tlase.

ICYDK, Michaels e ne e hlalosa mohopolo oa likhalori ho, likhalori tse tsoang. Khopolo ea mantlha e na le tlhaiso-leseling e ntle: Haeba boholo ba li-calories tseo u li kenyang li lekana le palo ea likhalori tseo u li chesang, u tla boloka boima bo lekanang. Nka lik'hilojule tse ngata ho feta tseo u li chesa, 'me u tla nona; ka ho tšoanang, ho ja lik’hilojule tse fokolang ho ka ’na ha etsa hore u fokotse boima ba ’mele. Leha ho le joalo, ho rarahane ho feta ho leka-lekanya lik'halori tseo u li jang le lik'halori tseo u li chesa nakong ea ho ikoetlisa. Sekhahla sa metaboli ea hau ea mantlha-ke li-calories tse kae tseo u li chesang ha u phomotse - li kenella lehlakoreng la "calories" la equation. Ho tsoela pele ho thatafatsa litaba le ho feta, ho fumana likhalori tse fokolang haholo ho ka lebisa boima phaello. "Ha o sa ts'ehe 'mele oa hau ka li-calories kapa mafura a lekaneng, metabolism ea hau e oa theoha,' me o chesa likhalori tse fokolang," Libby Parker, R.D., o re boleletse pejana. "Ena ke karabelo e feto-fetohang 'meleng e lumelang hore e lapong mme e batla ho boloka matla (aka tšoarella ho likhalori tseo)." Re nahanne ka li-caveats tseo, mohopolo ona, ka bonolo ba oona, ke sesebelisoa se sebelisoang haholo bakeng sa taolo ea boima ba 'mele.

Ntle le likeletso tsa hae tsa boikoetliso, Michaels o fane ka likeletso tse ling: O ikemiselitse ho latela molao oa 80/20 eseng feela nakong ea matsatsi a phomolo, empa. e mong le e mong letsatsi. Filosofi e bua feela ka ho ikemisetsa ho etsa liperesente tse 80 tsa lijo tsa hau ka lijo tse phetseng hantle (hangata li felletse, lijo tse sa sebetsoang), le liperesente tse ling tse 20 tse nang le lijo tse ling tse se nang limatlafatsi tse ngata. "Khopolo mona ke hore ha re e fetelle," ho hlalosa Michaels ka video ea hae. "Re na le lino tse 'maloa; eseng tse 10. Re kenya lijo tsena kalosong ea rona ea likhalori tsa letsatsi le letsatsi.' Me haeba re tseba hore re tla ja tse ngata ka letsatsi le leng, [re leka] ho ja hanyane hanyane ka le latelang." Michaels o fana ka maikutlo a ho khomarela molao oa 80/20 letsatsi le leng le le leng ho fapana le ho fapanyetsana pakeng tsa matsatsi a thata le "matsatsi a ho qhekella" molemong oa ho fihlela botsitso bo sa feleng. (Related: 5 Litšōmo le Lintlha mabapi le Boima ba Boima ba Matsatsi a Phomolo)

Litlhahiso ka bobeli tsa Michaels li siea sebaka sa ho natefeloa ke matsatsi a phomolo. Empa litsebi tse ling tsa phepo e nepahetseng li pheha khang ea hore ho shebana le boima ba 'mele nakong ea matsatsi a phomolo ho kaofela etsa kotsi ho feta molemo. Christy Harrison, R.D., C.D.N., sengoli sa Anti-Diet. "Pono eo ea boikoetliso e fetola ho sisinyeha hore e be kotlo ho e-na le thabo, 'me e fetola lijo tse monate tseo u li jang nakong ea matsatsi a phomolo' menate ea molato" e lokelang ho lokisoa ka ho ikoetlisa." Maemong a mang, monahano oa mofuta ona o ka lebisa mathateng a ho ja ka ho feletseng, o phaella ka ho re. "Le ha ke batla ho hatella hore ho ja hohle ho nang le litšitiso ho kotsi boiketlong ba batho leha ho sa fihlelle litekanyetso tsa tlhahlobo ea bothata ba ho ja."

Mme mahlong a Harrison, mokhoa oa 80/20 ha o motle, hobane o hloka ho hlopha lijo ka mekhahlelo e "ntle" le "e mpe". Ho ea ka eena, teka-tekano ea 'nete "e fihlelleha ka ho lahla melao le lithibelo le molato mabapi le lijo, ho tsamaisa' mele oa hau ka thabo ho fapana le kotlo kapa ho hana khalori, le ho ithuta ho ipapisa le litakatso tsa hau le maikutlo a 'mele oa hau ho thusa ho tataisa lijo tsa hau le khetho ea motsamao, ho amohela hore ho ja le ho ikoetlisa ho ke ke ha 'lekanngoa' hantle nakong e khuts'oane joalo ka lihora kapa matsatsi. " (E amanang: Blogger ena e Batla Hore U Tlohele Ho Ikutloa U Sebe ka ho Ikapesa Nakong ea Matsatsi a Phomolo)

Ho sa tsotellehe hore na u lumellana le mokhoa ofe, ho lokisa boima ba 'mele ha ua lokela ho nka matla a hau kaofela meketeng ea matsatsi a phomolo. Pakeng tsa likhang tsa lipolotiki le lipotso tsa lerato tse amanang le bophelo, ho na le ho hongata hoo u ka sebetsanang le hona.

Tlhahlobo bakeng sa