Skinny fake: ke eng, hobaneng e etsahala le hore na o etseng
Litaba
- Hobaneng ho etsahala
- Mokhoa oa ho fokotsa mafura
- Mokhoa oa ho eketsa boima ba mesifa
- Khetho ea menyu bakeng sa letlalo le fosahetseng
Poleloana e mosesane e tloaetse ho sebelisoa ho hlalosa batho ba sa nona haholo, empa ba na le mafura a phahameng a mmele, haholo ho bokella mafura haholo ka mpeng, le maemo a tlase a mesifa, e lebisang ho menyetla e eketsehileng ea ho ba le mathata joalo ka cholesterol e phahameng, lefu la tsoekere le mafura a sebete.
Kahoo, ho bohlokoa hore letlalo le seng la nnete le nke mekhoa e metle ea bophelo bo botle ho fokotsa mafura 'meleng le ho eketsa mesifa, ho thibela mathata. Kahoo, ho kgothaletswa hore o ikoetlise khafetsa mme o be le phepo e nepahetseng le e leka-lekaneng, ka ho khetheha o ruile liprotheine le mafura a matle.
Hobaneng ho etsahala
Keketseho ea boemo ba mafura a 'mele ka nako e ts'oanang le hore boima bo loketse lilemo le bophahamo bo ka etsahala ka lebaka la liphatsa tsa lefutso, ke hobane batho ba bang ba na le liphetoho tse nyane liphatseng tsa lefutso tse ratang mafura a lehae.
Leha ho le joalo, liphatsa tsa lefutso le tsona li susumetsoa ke mokhoa oa bophelo, joalo ka ho ikoetlisa le ho ja. Lijo tse se nang phepo e ntle, tse nang le tsoekere, lik'habohaedreite le mafura le tsona li thabela ho bokella mafura 'meleng, ntle le ho eketsa menyetla ea ho ba le mafu le ho thatafalletsa mesifa.
Ho haella ha boithapollo ba 'mele, ho tsejoang e le ho se ikoetlise, ho boetse ho thusa ho fumana mafura, kaha metabolism ea' mele ha e na liphetoho tse lumellang ho chesoa ha mafura le tšebeliso ea mafura joalo ka mohloli oa matla. Ntle le moo, bophelo ba ho lula fatše bo etsa hore ho be thata ho fumana boima ba mesifa, ho baka boima bo tloaelehileng le keketseho ea mafura.
Kahoo, ha ho na le litšobotsi tse ka amanang le letlalo le letlalo la bohata, ho bohlokoa hore motho eo a buisane le setsebi sa phepo e le hore tlhahlobo ea 'mele e ka etsoa ka bioimpedance kapa tlhahlobo ea masapo a letlalo, ntle le ho etsa liteko mali, joalo ka k'holeseterole e felletseng le likaroloana tsa 'mele le litekanyo tsa livithamini le liminerale.
Bona video e latelang hore na tlhahlobo ea bioimpedance e sebetsa joang:
Mokhoa oa ho fokotsa mafura
Ho fokotsa mafura ntle le ho theola boima ba 'mele haholo' me ho ka etsa hore mesifa e eketsehe, ho bohlokoa hore motho a latele lijo tse nang le lik'habohaedreite tse fokolang le liprotheine tse ngata le mafura a matle, kaha ho ka khonahala ho tsosa mafura ha a ntse a rata ho fumana mesifa.
Lijo tse nang le mafura a matle ke linate, matokomane, lipeo, avocado, coconut le oli ea mohloaare, 'me li lokela ho jeoa hammoho le lijo tse nang le lik'habohaedreite kapa liprotheine tse bobebe, ho sebelisoa metsoako e joalo ka: litholoana + linate, bohobe + peanut butter, vithamine ea avocado le peo ea yogurt + le chia.
Ntle le moo, ho bohlokoa ho ikoetlisa khafetsa, kaha ho ka etsahala hore boima ba 'mele le boima ba mesifa bo ka etsahala ka tsela e phetseng hantle.
Mona ke mokhoa oa ho tseba palo e nepahetseng ea mafura a 'mele.
Mokhoa oa ho eketsa boima ba mesifa
Ho fumana boima ba mesifa, ho bohlokoa ho ikoetlisa letsatsi le letsatsi, ho kgothaletswa ho ikoetlisa le ho ikoetlisa ka matla, joalo ka koetliso ea boima ba 'mele le sefapano, mohlala, kaha ke tsona tse susumetsang haholo hypertrophy le ho matlafatsa mesifa.
Ntle le moo, ho bohlokoa ho ja lijo tse nang le liprotheine le mafura a tlhaho lijong tsohle tsa letsatsi, ho kenyeletsoa lijo tse bobebe, hobane hona ho thusa ho hlaphoheloa ha mesifa le ho eketseha ha boima ba 'mele. Ka hona, likhetho tse ntle ke ho kenyelletsa chisi le mahe lijong tse bobebe, 'me kamehla o je nama, tlhapi kapa khoho e lekaneng lijong tsa mots'eare le lijong tsa mots'eare.
Ho bohlokoa hape ho hopola hore ts'ebeliso e lekaneng ea litholoana le meroho ea hlokahala bakeng sa ts'ebetso e nepahetseng ea 'mele le ho fana ka livithamini le liminerale tse tla lumella kholo ea mesifa.
Khetho ea menyu bakeng sa letlalo le fosahetseng
Tafole e latelang e bontša mohlala oa lenane la matsatsi a mararo bakeng sa moshanyana ea mosesane ho fumana boima ba mesifa le ho lahleheloa ke mafura:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Kopi e le 'ngoe ea kofi e nang le lebese + lilae tse 2 tsa bohobe bo halikiloeng + 1 lehe + chisi | 1 yogurt + 1 tapioca le kana le chisi | Senoelo se le seng sa lebese la cocoa + mahe a 2 a qhekelitsoeng + litholoana tse 1 |
| Seneke sa hoseng | 1 apole + li-chestnut tse 10 | Khalase e le 1 ea lero le se nang tsoekere + linate tse 20 | Banana e mashed e 1 + thispone e 1 ea botoro ea peanut |
| Lijo tsa mots'eare | 3 tablespoons ea raese + likhaba tse 2 tsa linaoa + 1 steak e bohareng + salate e tala + 2 kiwis | pasta ea khōhō ka mongobo oa langa le le lej + meroho e tlisitsoeng ka oli ea mohloaare + 1 lamunu | litlhapi tse halikiloeng + litapole tse phehiloeng + likhaba tse 3 tsa raese + likhaba tse 2 tsa linaoa + k'habeche e khabisitsoeng + lilae tse 2 tsa phaenapole |
| Seneke-thapama | yogurt e nang le chia + 1 tapioca le lehe | Banana Smoothie e nang le khaba e le 'ngoe ea pereate ea matokomane + likhaba tse 2 tsa habore | Kopi e le 'ngoe ea kofi e nang le lebese + lilae tse 2 tsa bohobe bo halikiloeng + 1 lehe + chisi |
Ho bohlokoa ho hopola hore sepheo ke hore bongata le kabo ea lijo li tataisoe ke setsebi sa phepo e nepahetseng, ho latela litlhoko tsa motho ka mong.
Sheba video e latelang bakeng sa malebela a mang a ho fumana boima ba mesifa:
Lingoloa Tse Khahlisang
Fit Libaka tsa Phomolo bakeng sa Lehlabula