Lijo ho omella le ho lahleheloa ke mpa
Litaba
- Lijo tse lumelletsoeng
- Liprotheine:
- Mafura a matle:
- Litholoana le meroho:
- Lijo tsa Thermogenic:
- Lijo tse thibetsoeng
- Lenaneo la lijo ho theola mpa
- Lijo ho theola mpa le ho fumana boima bo boima
- Haeba u potlaketse ho theola boima ba 'mele, bona le Mokhoa oa ho theola mpa ka beke.
Lijong ho fokotsa mpa, motho o lokela ho fokotsa ts'ebeliso ea lijo tse nang le lik'habohaedreite tse ngata, joalo ka raese, litapole, bohobe le li-crackers. Ntle le moo, ho a hlokahala hape ho felisa lipompong, lijo tse halikiloeng le ts'ebeliso ea lijo tse ntlafalitsoeng joalo ka boroso, linoko tse phofshoana le lijo tse hoammeng tse hoammeng.
Ntle le lijo, ho bohlokoa hape ho ikoetlisa letsatsi le leng le le leng, kaha e hlohlelletsa ho chesa mafura mme e potlakisa metabolism ea hau. Sheba ka tlase hore na ke lijo life tseo u lokelang ho li kenyelletsa kapa ho li tlosa lenaneng.
Lijo tse lumelletsoeng
Lijo tse lumelletsoeng le tse sebelisetsoang ho omisa mpa ke:
Liprotheine:
Lijo tse nang le liprotheine, joalo ka nama, mahe, khoho, tlhapi le chisi, li thusa ho potlakisa metabolism le ho hlohlelletsa tlhokomelo ea mesifa. Ntle le moo, ts'ebetso ea liprotheine 'meleng e ja likhalori tse ngata mme e eketsa ho khora, kaha li nka nako e teletsana ho sila.
Mafura a matle:
Mafura a fumanoa lijong tse kang litlhapi, linate, matokomane, oli ea mohloaare le lipeo tse kang chia le flaxseed, 'me li rata ho theola boima ba' mele ka ho fokotsa ho ruruha 'meleng le ho susumetsa tlhahiso ea lihormone.
Ntle le moo, mafura a boetse a ntlafatsa tsamaiso ea mala le ho o fa khotsofalo.
Litholoana le meroho:
Litholoana le meroho li na le fiber le livithamini le liminerale tse ngata tse ntlafatsang metabolism le ho sebetsa joalo ka li-antioxidants, tse thusang 'mele ho sebetsa hantle le ho thibela mafu.
Kamehla o lokela ho ja litholoana tse ncha tse peli ho isa ho tse tharo ka letsatsi, ntle le ho kenyelletsa meroho le meroho lijong tsa mots'eare le lijong tsa mantsiboea.
Lijo tsa Thermogenic:
Lijo tsa Thermogenic li thusa ho potlakisa metabolism le ho hlohlelletsa ho chesoa ha mafura, e le lithuso tse kholo ho cheleng mafura a ka mpeng.
Tse ling tsa lijo tsena ke kofi e sa tsoekere, ginger, tee e tala, pepere le sinamone, 'me li ka jeoa ka mofuta oa tee, hammoho le lero la eona le tala kapa tsa sebelisoa e le senoko lijong. Bona lenane le felletseng la lijo tsa thermogenic.
Lijo tse thibetsoeng
Ho omisa mpa, qoba lijo tse latelang:
- Lihlahisoa tse hloekisitsoeng: raese e tšoeu, pasta e tšoeu, phofo e tšoeu ea koro, mahobe, likuku, cookies le bijoux;
- Candy: tsoekere ea mefuta eohle, li-dessert, chokolete, likuku, maro a seng a entsoe le kofi e tsoekere;
- Lijo tse sebetsitsoeng: boroso, boroso, bologna, bacon, salami, ham le letsoele la Turkey;
- Li-tubers le metso: litapole, litapole, cassava, yam le li-yam;
- Lijo tse nang le letsoai le letsoai: linoko tse halikiloeng, sopho ea Worcestershire, moriana oa soya, li-noodle tsa hanghang, lijo tse seng li le maqhoa;
- Tse ling: lino-mapholi, lino tse tahang, lijo tse halikiloeng, sushi, açaí le tsoekere kapa sirapo ea guarana, sopho e entsoeng ka phofshoana.
Lenaneo la lijo ho theola mpa
Tafole e latelang e bontša mohlala oa lenane la lijo tsa matsatsi a 3 ho theola mpa:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | kofi e sa tsoekere + mahe a 2 a halikiloeng le langa le le lej le oregano | 1 yogurt ea tlhaho + 1 col ea sopho ea mahe a linotši + selae se le seng sa chisi ea Minas kapa rennet | Senoelo se le seng sa sinamone le tee ea ginger + selae se le seng sa bohobe bo felletseng le lehe |
| Seneke sa hoseng | Khalase e le 1 ea lero la botala le khale, phaenapole le ginger | Litholoana tse 1 | Linate tse 10 tsa cashew |
| Lijo tsa mots'eare | Khoho e le 'ngoe ea khoho ka mongobo oa langa le le lej + 2 col ea sopho ea raese e sootho + salate e tala | nama e phehiloeng ka li-cubes + k'habeche e khabisitsoeng ka oli ea mohloaare + 3 col ea sopho ea linaoa | Sengoathoana se le seng sa tlhapi e halikiloeng + meroho e halikiloeng + litholoana tse 1 |
| Seneke-thapama | 1 yogurt e hlakileng + 1 teaspoon ea peo ea chia kapa folaxe | kofi e sa tsoekere + lehe le le leng + selae se le seng sa chisi | Khalase e le 'ngoe ea lero le tala + mahe a likoekoe a 6 a phehiloeng |
Bona lenane la matsatsi a 7 ho: Lenaneo le felletseng la ho lahleheloa ke mpa ka beke e le 'ngoe.
Ho bohlokoa ho hopola hore lijo tsena li na le likhalori tse 'maloa le hore lijo tsohle li tlameha ho tsamaea le setsebi sa phepo e nepahetseng, se tla fetola menyu ho latela litlhoko le likhetho tsa motho ka mong.
Lijo ho theola mpa le ho fumana boima bo boima
Lijong ho fokotsa mpa le ho fumana mesifa, lekunutu ke ho eketsa boikoetliso ba 'mele le ho ja lijo tse nang le protheine tse ngata letsatsi lohle, joalo ka nama, mahe le chisi.
Ho fumana boima, ho loketseng ke hore lijo tsohle li kenyelelitsoe le liprotheine, le hore ho fihlela lihora tse 2 kamora koetliso ho na le tšebeliso e ntle ea liprotheine tse kang nama, lisamentjhisi, mahe a phehiloeng kapa li-supplement tsa phofshoana, joalo ka Whey protein. Bona mehlala ea li-snacks tse nang le protheine e ngata.
Shebella video 'me u fumane malebela a 3 a mantlha a ho omisa mpa:
Haeba u potlaketse ho theola boima ba 'mele, bona le Mokhoa oa ho theola mpa ka beke.
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