Lijo le menu ho nona le ho nona mesifa
Litaba
- Malebela a 6 bakeng sa boima ba 'mele bo phetseng hantle
- Ja lihora tse ling le tse ling tse 3
- 2. Kenyelletsa protheine lijong tsohle
- 3. Sebelisa mafura a matle
- 4. Ja bonyane litholoana tse 3 ka letsatsi
- 5. Noa bonyane lilithara tse 2,5 tsa metsi ka letsatsi
- 6. Ho ikoetlisa
- Mohlala oa menyu oa ho nontša
- Seo u sa lokelang ho se ja
- U ka beha boima ba 'mele nako e kae?
Lijong tsa ho iphepa boima ba 'mele o lokela ho ja likhalori tse ngata ho feta tseo o li sebelisang, o khothaletsoa ho ja lihora tse ling le tse ling tse 3, o qoba ho tlola lijo, le ho eketsa caloric empa ka nako e ts'oanang lijo tse phetseng hantle le tse matlafatsang, joalo ka oli ea mohloaare, litholoana tsa smoothie, habore , avocado le linate.
Ho bohlokoa ho hopola hore le lijong tse nang le sepheo sa ho nona, motho ha a lokela ho eketsa ho ja lijo tse ntlafalitsoeng tse nang le tsoekere le mafura, joalo ka coxinha, hamburger, French fries kapa soda. Lijo tsena li na le tsoekere le mafura a mangata, a thusang keketseho ea mafura a 'mele le kotsi ea ho ba le mathata a pelo ka lebaka la keketseho ea k'holeseterole le triglycerides.
Ho fumana hore na o hloka ho fokotsa boima ba 'mele hakae, bona hore na boima ba hau bo loketseng bo sebelisa k'homphieutha e latelang:
Calculator ena e thusa ho fumana hore na o hloka boima ba liponto tse kae boima ba 'mele, empa ha e tšoanele bana, bakhachane, batho ba tsofetseng le baatlelete, kaha ha e khetholle mesifa le mafura a teng' meleng.
Malebela a 6 bakeng sa boima ba 'mele bo phetseng hantle
Ho nona ka tsela e phetseng hantle ho feta feela ho ja lijo tse ngata kapa ho ja lijo tse nang le lik'halori tse ngata.Malebela a latelang ke a 6 a bohlokoa ho mang kapa mang ea lekang ho nona ka tsela e nepahetseng.
Ja lihora tse ling le tse ling tse 3
Ho ja lihora tse ling le tse ling tsa 3 ho bohlokoa ho eketsa tšebeliso ea likhalori ho pholletsa le letsatsi le ho rata ho nona, hobane ho khothalletsoa ho ja li-calories tse ngata ho feta tseo 'mele o li sebelisang. Ntle le moo, tekanyetso ea letsatsi le letsatsi ea likhalori tse tsoang lik'habohaedreite, liprotheine le mafura li tlameha ho bolokoa, kaha sena se thusa phaello ea mesifa.
Ka lebaka lena, ho bohlokoa hore re se ke ra tlola lijong ho qoba ho senya phepelo ea limatlafatsi 'meleng le ho boloka maemo a lekaneng a tsoekere le li-amino acid maling, tse lumellang ho hlaphoheloa ha mesifa le kholo.
2. Kenyelletsa protheine lijong tsohle
Ho kenyelletsa liprotheine lijong tsohle tsa letsatsi ho etsa hore litekanyetso tsa li-amino acid maling li lule li le teng letsatsi lohle, ho etsa hore mesifa e hlaphoheloe hantle matsatsing ohle a koetliso.
Liprotheine li teng lijong tse kang nama, khoho, tlhapi, mahe, chisi le yoghur, li etsa li-snacks tse nang le metsoako e sebetsang hantle joalo ka sandwich ea khoho le chisi e nang le bohobe ba lijo-thollo kapa toast e nang le chisi le yogurt.
3. Sebelisa mafura a matle
Mehloli ea lijo tsa mafura a matle joalo ka linate, matokomane, avocado, coconut, oli ea mohloaare le lipeo ke likhetho tse ntle tsa ho eketsa likhalori tsa lijo ka bongata ba lijo. Ntle le moo, mafura ana a boetse a thusa ho fumana boima ba mesifa mme ha a hlasimolle leruo la 'mele.
Kahoo, mehlala e meng ea ho sebelisa lijo tsena ke ho eketsa botoro ea matokomane bohobe kapa litholoana tsa smoothie, ho ja linate bakeng sa ho ja lijo tse bobebe, eketsa khaba e le 1 ea coconut ka yogurt le ho etsa livithamine tsa avocado bakeng sa seneke.
4. Ja bonyane litholoana tse 3 ka letsatsi
Ho ja bonyane litholoana tse 3 ka letsatsi le ho eketsa salate ea meroho lijong tsa mots'eare le lijong tsa mantsiboea ho thusa ho eketsa palo ea livithamini le liminerale lijong, tse bohlokoa molemong oa ts'ebetso e nepahetseng ea metabolism le mesifa.
Litholoana li ka jeoa li le ncha kapa ka mokhoa oa maro kapa livithamini, 'me li ka eketsoa lijong tse bobebe kapa e le sopho ea lijo tsa mots'eare le tsa mantsiboea.
5. Noa bonyane lilithara tse 2,5 tsa metsi ka letsatsi
Ho noa metsi a mangata le ho lula u noselitsoe hantle ho bohlokoa molemong oa ho fumana boima ba mesifa, hobane hypertrophy, e leng keketseho ea boholo ba lisele tsa mesifa, e etsahala feela haeba lisele li na le metsi a lekaneng ho eketsa molumo.
Kahoo, ho bohlokoa ho hlokomela le ho fana ka tlaleho ea ts'ebeliso ea metsi ea letsatsi le letsatsi, re hopola hore lino-mapholi tse iketselitsoeng le lero ha li nkoe e le maro a 'mele. Ntle le moo, ho bohlokoa hore ts'ebeliso ea metsi e etsoe lipakeng tsa lijo, joalo ka ha e etsoa hammoho le lijo, ho ka ba le liphetoho tsamaisong ea tšilo ea lijo.
6. Ho ikoetlisa
Ho etsa bonnete ba hore likhalori tse eketsehileng li fetoha mesifa eseng mafura, ho bohlokoa ho ikoetlisa makhetlo a 3 ho isa ho a 5 ka beke, haholo koetliso ea boima ba 'mele le boikoetliso bo seng ba aerobic. Morero ke ho ikopanya le setsebi sa thuto ea 'mele e le hore moralo oa koetliso o loketseng litlhoko le lipheo o bontšoe.
Mohlala oa menyu oa ho nontša
Tafole e latelang e bontša mohlala oa lijo tsa matsatsi a 3 tsa boima ba 'mele:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Kopi e le 'ngoe ea kofi e nang le lebese + sandwich e nang le lettuce, tamati, chisi le lehe + 1 apole e bohareng | 1 kopi ea lebese la cocoa + 1 tapioca le kana le chisi + 1 tangerine | Khalase e le 1 ea lero + omelet le mahe a 2 le kana |
| Seneke sa hoseng | Li-cookie tse 6 tse nang le lialmonde tse 1 tse tletseng letsoho | Sandwich e felletseng e nang le likhaba tse peli tsa avocado le lehe + 1 banana | Oatmeal e nang le litholoana + 1 ea litholoana tse omisitsoeng |
| Lijo tsa mots'eare | Khoho stroganoff e nang le raese le linaoa tse ntšo + coleslaw le lihoete tse nokiloeng ka mongobo oa yogurt le cilantro + 1 lamunu | Paseka e nang le tuna, mehloaare, poone le tamati ea ciliegia + salate e tala ea lethose le lihoete tse nokiloeng ka khabapo e 1 ea oli ea mohloaare + selae se le seng sa mahapu | Lijo tsa nama tse nang le mongobo oa langa le le lej, litapole tse khotliloeng le broccoli au gratin le chisi ebile e nontšitsoeng ka oli ea mohloaare |
| Seneke-thapama | 1 tapioca le kana le chisi + pere e le 1 | Yogurt e nang le granola + li-toast tse 3 le chisi | Avocado smoothie e nang le papaya + likhaba tse 2 tsa oats + khaba e le 1 ea peo ea chia (smoothie) |
Ho bohlokoa ho ea ho setsebi sa phepo e le hore o ka fetisa leano la motho ka mong la ho ja, kaha bongata ba lijo bo fapana ho latela lilemo, bong, tšebetso ea 'mele le rekoto ea botlokotsebe. Ntle le moo, ha ho hlokahala, setsebi sa phepo e nepahetseng se ka khothaletsa ts'ebeliso ea livithamini kapa litlatsetso tsa phepo. Tseba lisebelisoa tse ling ho fumana boima ba mesifa.
Seo u sa lokelang ho se ja
Ho bohlokoa hore boima ba 'mele bo etsahale ka lebaka la lijo tse fapaneng le tse leka-lekaneng, ho qoba tšebeliso ea lijo tse ntlafalitsoeng tse nang le tsoekere kapa mafura a mangata. Tse ling tsa lijo tsena ke lijo tse bobebe, lisoseje, bacon, mayonnaise, lisose, lipompong, lino-mapholi, lino-mapholi, likuku, likuku, lijo tse potlakileng, ho hadika, hara tse ling.
Ts'ebeliso ea mefuta ena ea lijo e ka thusa ho eketsa boima ba 'mele ka lebaka la ho bokellana ha mafura' meleng eseng ka lebaka la keketseho ea mesifa, eo qetellong e ka tlisang mathata a 'maloa a bophelo bo botle.
U ka beha boima ba 'mele nako e kae?
Nako e tloaelehileng e nka ho fumana mesifa le ho eketsa boima ke likhoeli tse ka bang 6, leha ho le joalo likhoeling tse 3 u se u ntse u bona liphetoho tse ling. Leha ho le joalo, sena se fapana ho ea ka motho, kaha ho latela lijo le hore na motho o etsa boikoetliso bo khahlisang kholo ea mesifa. Fumana hore na u ka fumana boima ba mesifa nako e kae.
Bona maano a mang a ho eketsa boima ka ho shebella video e latelang:
Morero ke hore ho nona ho etsahala ka lebaka la keketseho ea boima ba mesifa, bo ka fumanoang ka phepo e nepahetseng le ho ikoetlisa khafetsa, ho boloka 'mele o hlalosoa o phetse hantle. Sheba malebela a 8 ho fumana boima ba mesifa.
Rea Eletsa
Mokhoa oa ho rarolla bothata leha e le bofe ba letsatsi la lechato la letlalo