Na phepo ea likhalori tse 800 e phetse hantle?

Litaba

• Likotsi tse ka bang teng
• Mokhoa oa ho theola boima ba 'mele ka tsela e phetseng hantle

Lijo tse nang le likhalori tse 800 ke moralo o thibelang ho ja o sa lokelang ho etsoa ntle le tataiso ea setsebi sa phepo e nepahetseng. Mofuta ona oa lijo tse nang le likhalori tse tlase ha ho bonolo ho o boloka ha nako e ntse e ea, ka hona sekhahla sa katleho ea ona se tlase haholo.

Khothaletso ea likhalori tsa letsatsi le letsatsi e fapana ho ea ka linaha, leha ho le joalo ho khothalletsoa hore motho a je likhalori tse ka bang 2000 ho isa ho 2300 ka letsatsi hore motho a be boima ba 'mele, ka hona, ts'ebeliso ea likhalori tse 800 feela e ka ba kotsi ho bophelo bo botle.

Empa, ho fumana hore na boima ba hau bo nepahetseng bo lokela ho ba eng le hore na li-calories tse 800 ka letsatsi ke tsona tse loketseng ho fihlela boima bo nepahetseng ho latela boima ba 'mele oa hao, bophahamo le ho ikoetlisa, beha lintlha ho k'harityule tse latelang:

Likotsi tse ka bang teng

Ho phethahala ha mofuta ona oa lijo ho ka tlisa litlamorao tse 'maloa bophelong,' me tse kholo ke tsena:

• Phello ea concertina, Lebaka ke hore lijo tsena li khothalletsa ho theola boima ba 'mele kapele haholo' me ha bethe e emisa ho lateloa, motho o na le monyetla oa ho fumana boima bo lahlehileng kapa a nona haholo. Utloisisa hore na hobaneng ha phello ea accordion e etsahala;
• Kotsi e kholo ea khaello ea phepo e nepahetseng, hobane ka ho ja likhalori tse fokolang ho na le monyetla o moholo oa hore khaello ea vithamine le diminerale e tla hlaha. Ntle le moo, ho theola boima ba 'mele ho ka potlaka hoo motho a ka tlohang boima ba' mele ho ea boima ba 'mele;
• Ho hlotheha ha moriri, manala a fokolang le letlalo le ommeng, e ka etsahalang ka lebaka la khaello ea livithamini tsa bohlokoa 'meleng, joalo ka omega-3, livithamini tsa B le livithamini C le A, mohlala;
• Mathata a Hormonal, kaha ho ka ba le liphetoho tlhahisong ea lihormone 'meleng le tšebetsong ea mae a bomme, e ka lebisang amenorrhea kapa ho ilela khoeli ka mokhoa o sa tloaelehang ho basali;
• Mathata a ho emola, e etsahalang haholoholo ka lebaka la liphetoho tsa lihormone le khaello ea limatlafatsi ho tiisa ho ima;
• Kotsi e phahameng ea mafu, hobane e ka khothaletsa khatello ea sesole sa 'mele.

Ntle le moo, khatello ea mali le eona e ka fokotseha, ho opeloa ke hlooho, ho fokotsa tsoekere, ho nyekeloa ke pelo, mokhathala le mokhathala.

Mokhoa oa ho theola boima ba 'mele ka tsela e phetseng hantle

Ho ja lijo tse fapaneng, tse leka-lekaneng le tse mebala-bala ho na le melemo ea bophelo bo botle ho feta ho ja lijo tse thibelang.

Ka hona, ho bohlokoa ho etsa liphetoho tse tsoelang pele lijong, joalo ka ho fokotsa ts'ebeliso ea lijo tse nang le tsoekere le mafura, ho eketsa ts'ebeliso ea litholoana le meroho, ho fana ka khetho ho feta ts'ebeliso ea lijo tse nang le fiber e ngata joalo ka raese, bohobe le wholegrain bijoux le ho noa metsi a 2 ho isa ho a 2.5L ka letsatsi.

Ntle le moo, ho kgothaletswa ho ikoetlisa khafetsa, bonyane makhetlo a 3 ka beke, mme ho ka etsoa mesebetsi ea boikoetliso, joalo ka ho matha kapa ho sesa, kapa koetliso ea boima ba 'mele.

Bona malebela a mang a bonolo a ho fepa a u thusang ho theola boima ba 'mele: