Seo u lokelang ho se etsa ho fokotsa takatso ea hau ea lijo

Litaba

• Ja lihora tse ling le tse ling tse 3
• 2. Sebelisa fiber e ngata haholo
• 3. Ja pele u robala
• 4. Tsetela ho mafura a matle
• 5. Noa metsi
• 6. Robala hantle
• 7. Lijo tse thibelang takatso ea lijo
• 8. Khaotsa ho noa lino-mapholi
• 9. Nka litlatsetso

Ho fokotsa tlala ho bohlokoa ho qoba ho tlola lijo, ho eketsa ts'ebeliso ea lijo tse nang le fiber le ho noa metsi a mangata. Lijo tse ling li boetse li thusa ho laola tlala, joalo ka lipere, mahe le linaoa, kaha li eketsa maikutlo a ho khora nako e teletsana mme li ka kenyelletsoa ka mokhoa o mong lijong tsa letsatsi le letsatsi.

Ntle le lijo, ho robala hantle bosiu ho bohlokoa hape bakeng sa tlhahiso ea lihormone, tse bohlokoa molemong oa ts'ebetso ea 'mele, ho qoba matšoenyeho le tlhoko ea ho ja motsotso o mong le o mong.

Ja lihora tse ling le tse ling tse 3

Ho ja lihora tse ling le tse ling tse tharo ho qoba tlala, kaha 'mele o lula o tletse, ntle le ho thusa ho fokotsa palo ea lijo tse lokelang ho jeoa lijong tse latelang. Ha motho a lapile, tloaelo ke ho ja haholo mme, hangata, takatso ke ho ja lijo tse nang le khalori, joalo ka lipompong, ho kenya letsoho ho nona. Ka hona, lijo tse nyane li lokela ho jeoa lihora tse ling le tse ling tse 3 ho isa ho tse 4.

Mehlala e meng ea likhetho tse ntle tsa seneke ke litholoana tse sa tsoakoang, li-cookie tse felletseng, bohobe ba lijo-thollo le litholoana tse omisitsoeng joalo ka linate, lialmonde kapa matokomane.

2. Sebelisa fiber e ngata haholo

Likhoele li teng haholo-holo litholoana, meroho le lijo tse felletseng. Li etsa hore mpa e tlale haholo, hape e lelefatsa maikutlo a ho khora kamora ho ja. Maano a ho eketsa ts'ebeliso ea fiber ke ho reka raese ea lijo-thollo, pasta, bohobe le li-biscuits, lipeo tse kang chia le flaxseed ho kenya maro kapa yoghur, ho nka bonyane halofo ea poleiti ka salate, haholo-holo lisalate tse tala, le ho ja bonyane Litholoana tse 3 hoseng ho hong le ho hong.

3. Ja pele u robala

Ho ja seneke-nyane pele u robala ho ka thusa ho thibela tlala bosiu. Keletso e ntle ea ho ja pele u robala ke chamomile kapa tee ea balm ea lemone e nang le toast ea koro e felletseng, kaha tee e thoba le ho lokisa 'mele ho robala le bohobe bo halikiloeng bo fana ka khora, ho thibela tlala bosiu.

Likhetho tse ling tsa seneke e ka ba senoelo sa gelatin e senang tsoekere, yoghurt e bonolo kapa lehe le halikiloeng, mohlala.

4. Tsetela ho mafura a matle

Batho ba bangata, ha ba ja lijo, ba thibela tšebeliso ea mafura haholo, hangata ho eketsang maikutlo a tlala. Leha ho le joalo, ho a khonahala ho kenyelletsa mafura a "monate" lijong tsa hau tsa letsatsi le letsatsi, tse ka fumanoang litlhaping tse kang saalmon, trout le tuna, ka oli ea mohloaare kapa oli ea folaxe, litholoana tse kang avocado le coconut, le litholoana tse omisitsoeng joalo ka joalo ka linate, walnuts le lialmonde, mohlala.

Lijo tsena li fa 'mele matla a mangata, ho thibela lefu la pelo le ho ntlafatsa mohopolo.

Bona hore na ke lijo life tse mafura tse loketseng pelo ea hau.

5. Noa metsi

U lokela ho noa metsi a mangata hobane matšoao a ho felloa ke metsi 'meleng a tšoana le a tlala. Kahoo, ho eketsa ts'ebeliso ea metsi, li-tee kapa lino tse se nang tsoekere ho thusa ho thibela maikutlo a tlala, ntle le ho ntlafatsa tšebetso ea 'mele le bophelo bo botle ba letlalo.

6. Robala hantle

Ke nakong ea boroko moo 'mele o ntšang chefo' me o hlahisa lihormone tse hlokahalang bakeng sa botsitso ba 'mele. Ntle le boroko, 'mele oa hau o tla qetella o hloka lijo tse ngata ho hlahisa matla le ho fana ka tlhoko ea ho lula u falimehile, ka hona ho tloaelehile hore batho ba nang le boroko ba tsohe har'a mpa ea bosiu ho ja.

7. Lijo tse thibelang takatso ea lijo

Lijo tse ling li na le thepa ea ho thibela takatso ea lijo, joalo ka pere, pepere, linaoa, lehe, sinamone le tee e tala. Lijo tsena li tlameha ho jeoa letsatsi le letsatsi molemong oa ho fokotsa takatso ea lijo, kaha ke limatlafatsi tse enneng tse hlokahalang molemong oa tšebetso e ntle ea 'mele.

Hape shebella video e latelang 'me u bone kamoo u ka kenyang lijo tse fokotsang takatso ea lijo lijong tsa hau:

8. Khaotsa ho noa lino-mapholi

Lino tse tahang li ruile ka fructose, mofuta oa tsoekere eo ha e nooa ho feta tekano e bakang phokotso ea hormone ea leptin, e fang 'mele boiketlo. Kahoo, batho ba jang lino tse tahang haholo ba qetella ba lapile khafetsa. Ntho e 'ngoe e ruileng ka fructose ke sirapo ea poone, e fumanoang lijong tse tsoetseng pele joalo ka mahe a linotši, ketchup, likuku, brownies le cookies.

9. Nka litlatsetso

Lisebelisoa tse ling tse ka thusang ho fokotsa takatso ea lijo, joalo ka spirulina kapa chromium picolinate, li lokela ho nkoa ho latela litaelo tsa ngaka kapa setsebi sa phepo e nepahetseng.

Ho bohlokoa hore, hammoho le li-supplements, ho jeoa ka phepo e nepahetseng le e leka-lekaneng, hammoho le ho ikoetlisa khafetsa, ho boloka boima ba 'mele le ho qoba litlamorao ha li-supplements li emisoa. Bona mehlala e meng ea litlatsetso tsa boima ba 'mele.