Lintlha tsa Lijo tsa Bophelo bo Botle le Litokiso tse Bonolo

Litaba

• U batla ho theola boima ba 'mele? Sebopeho e na le li-tweaks tse bonolo tseo u ka li etsang lijong tsa hau tse leka-lekaneng bakeng sa katleho e kholo ea ho theola boima ba 'mele.
• Malebela a lijo # 1. Noa metsi a mangata.
• Malebela a lijo # 2. Ja khafetsa - 'me u kenye liprotheine.
• Latela malebela ana a bonolo a ho ja hore u theole boima ba 'mele ha u ntse u ja phepo e nepahetseng.
• Malebela a lijo # 3. Fetohela lithollo tse phetseng hantle.
• Lintlha tsa Lijo tsa Bophelo bo Botle: Litlhahiso tsa ho theola boima ba 'mele bakeng sa lebese
• Malebela a lijo # 4. Khetha lihlahisoa tsa lebese tse mafura a tlase.
• Linnete tsa phepo e nepahetseng: Ho theha lijo tse phetseng hantle
• Malebela a lijo # 5. Kenya tholoana le meroho ho etsa lijo tse matlafatsang.
• Tlhahlobo bakeng sa

U batla ho theola boima ba 'mele? Sebopeho e na le li-tweaks tse bonolo tseo u ka li etsang lijong tsa hau tse leka-lekaneng bakeng sa katleho e kholo ea ho theola boima ba 'mele.

Malebela a lijo # 1. Noa metsi a mangata.

Leano: Basali ba lokela ho noa linoelo tse 9 tsa mokelikeli ka letsatsi, haholo ha u ikoetlisa, empa ba bangata ba noa linoelo tse 4-6 feela ka letsatsi. Boloka botlolo ea metsi tafoleng ea hau, mokotleng oa hau le koloing ea hau.

• Litlhahiso tsa ho theola boima ba 'mele: Ho noa metsi ho etsa hore u ikutloe u khotše, kahoo ho ka etsahala hore u je hanyenyane, 'me ho thusa ho u thibela ho ja ha u sa lapa. Batho ba bangata ba fetohela lijong ha ba hlile ba nyoriloe. Noa metsi ho e-na le lino tse tsoekere le lero ho nosetsa le ho boloka lik'hilojule.
• Linnete tsa phepo e nepahetseng: Ho lula u noselitsoe hantle ho ka fokotsa menyetla ea mafu, ho kenyeletsoa mofetše oa kolone, letsoele le senya. Phuputsong e 'ngoe, basali ba tlalehileng hore ba noa likhalase tse fetang tse hlano tsa metsi ka letsatsi ba na le menyetla e ka tlase ho karolo ea 45 lekholong ea mofetše oa mala ho feta ba noang tse peli kapa tse fokolang.

Malebela a lijo # 2. Ja khafetsa - 'me u kenye liprotheine.

Leano: Tloha lijong tse peli kapa tse tharo tse kholo tse phetseng hantle 'me u je tse hlano kapa tse tšeletseng tse nyane tsa lik'hilojule tse 300 ho isa ho tse 400.

Bakeng sa sejo se seng le se seng sa hau se matlafatsang kapa lijo tse bobebe, ja liprotheine le li-carbs, joalo ka lijo-thollo tse nang le lebese, apole e nang le peanut butter kapa sandwich ea Turkey. Liprotheine li nka nako e telele ho sila ho feta li-carbs, kahoo o tla lula o khotsofetse nako e telele. Phuputso e nyane ea Yale e bonts'itse hore ha basali ba ne ba e-na le protheine e phahameng ea lijo tsa mots'eare, ba ne ba ja liperesente tsa 31 ka tlase ho likhalori nakong ea lijo tsa mantsiboea ho feta ha ba ne ba ja lijo tsa mots'eare tse phahameng. Leka ho eketsa li-ounise tse 2-3 tsa tlhapi kapa letsoele la khoho lijong tsa hau tsa mots'eare.

• Litlhahiso tsa ho theola boima ba 'mele: Ka ho ja khafetsa, ha ho bonolo hore u be mabifi le ho roala lifaha ntho e 'ngoe le e' ngoe eo u e bonang. Ha u ja lijo tse bobebe tsa motšehare le motšehare oa mantsiboea, ha u bolaoe ke tlala nakong ea lijo tsa mots'eare kapa ka mor'a mosebetsi, kahoo u ke ke ua tla hae ho itlopa joala.
• Lintlha tsa phepo e nepahetseng: Ka ho ja khafetsa, u tla boloka matla a hao, ho tsepamisa mohopolo le ho falimeha-'me u tla thibela ho tsoa ha motlakase mantsiboea ho tloaelehileng ho tloaelehileng har'a basali. Hape, o kanna oa ja phepo e ntle hobane o ke ke oa itlopa joala le ho jarolla likhalori tse se nang letho.

Ntle le malebela ana a ho ja, o ka ntlafatsa bophelo bo botle ba hau ka kakaretso ka ho eketsa lijo-thollo tse phetseng hantle lijong tsa hau tse phetseng hantle. Bala ho fumana tse ling!

[header = Lijo-thollo tse phetseng hantle: joang hona hobaneng u ka li kenya lijong tsa hau tse nepahetseng.]

Latela malebela ana a bonolo a ho ja hore u theole boima ba 'mele ha u ntse u ja phepo e nepahetseng.

Malebela a lijo # 3. Fetohela lithollo tse phetseng hantle.

• Leano: Hangata kamoo ho ka khonehang, khetha lihlahisoa tsa lijo-thollo ho feta balekane ba bona ba hloekisitsoeng. Mohlala, leka harese kapa bulgur ho fapana le raese e tšoeu. Ja bohobe ba koro ho e-na le koro e tšoeu kapa e nonneng, oatmeal ho e-na le grits, Grape-Nuts sebakeng sa Special K, kapa ho feta, Cap'n Crunch. Mona ke hobane'ng ha u lokela ho bala lileibole tsa phepo:
  • Bohobe ba Bran bakeng sa Bophelo bo na le ligrama tse 5 tsa faeba ka selae-li-calories tse 80- ha Pepperidge Farm bohobe bo bosoeu bo tšesaane bo boetse bo na le li- calories tse 80 empa li se na ligrama tsa fiber.
  • 1 ounce ea Morara-Nuts e na le ligrama tse 2,5 tsa fiber le likhalori tse 104 ha e le 'ngoe ea Special K e na le ligrama tse 0,88 tsa fiber le likhalori tse 105 (Capun ea Crunch e na le ligrama tse 0,9 tsa fiber le li-calories tse 113- le tsoekere e ngata) .
• Litlhahiso tsa ho theola boima ba 'mele: Lijo tsa lijo-thollo kaofela li hlafuna ebile lia khotsofatsa. Faeba ea bona e ba tlatsa haholoanyane, ka hona o tla ja hanyane mme o se ke oa lapa kapele. Keletso: Ja lijo-thollo tse 1 tse sebelisoang lijong tsohle.
• Linnete tsa phepo e nepahetseng: Lijo tse nang le litlheferetsi tse phahameng joalo ka lithollo tse phetseng hantle li thusa ho itšireletsa khahlanong le lefu la pelo, lefu la tsoekere mme mohlomong le mofetše oa sefuba, manyeme le kolone. Li boetse li na le liminerale tse sututsoang lihlahisoa tsa lijo tse ntlafalitsoeng.

Ua ipotsa hore na u ka kenyelletsa lihlahisoa tsa lebese joang lijong tsa hau tse phetseng hantle? Bala pele bakeng sa malebela a ho theola boima ba 'mele mabapi le lebese.

[Hlooho = Fumana malebela a ho theola boima ba 'mele mabapi le lihlahisoa tsa lebese tse se nang mafura a tlase lijong tsa hau tse phetseng hantle.]

Lintlha tsa Lijo tsa Bophelo bo Botle: Litlhahiso tsa ho theola boima ba 'mele bakeng sa lebese

Malebela a lijo # 4. Khetha lihlahisoa tsa lebese tse mafura a tlase.

• Leano: Butle-butle sebetsa ho tloha mafura a felletseng ho isa mafura a fokolang ho isa mafura a tlase ho ea lebese le se nang mafura, yogurt, ice cream le chisi. Haeba lekhetlo la ho qetela u sampile chisi e mafura a tlase e latsoehile joalo ka rabara, e leke hape. Lihlahisoa tse tlaase tsa mafura li ntlafetse haholo.
• Malebela a ho theola boima ba 'mele: Tsepamisa maikutlo ho seheng mafura a mafura. Ena ke tsela e bonolo ea ho boloka ka likhalori ntle le ho tela tatso. Mehlala ke ena:
  • Li-ounise tse 'ne tsa chisi e tloaelehileng e na le likhalori tse 120, ha li bapisoa le likhalori tse 100 bakeng sa liperesente tse peli, likhalori tse 90 bakeng sa liperesente tse 1 le tse 80 tse se nang mafura.
  • Cheese e le 'ngoe ea Cheddar e na le lik'hilojule tse 114 le ligrama tse 6 tsa mafura a mafura; Kraft cheese ea 1 e fokotsehile e na le lik'hilojule tse 90 le ligrama tse 4 tsa mafura a mangata.
  • Khaba e le 'ngoe ea Breyers vanilla ice cream e na le lik'hilojule tse 150 le ligrama tse 5 tsa mafura a mafura; Haagen Dazs e na le likhalori tse 270 le ligrama tse 11 tsa mafura a mangata; Breyers Light e na le lik'hilojule tse 130 le ligrama tse 2.5 tsa mafura a mafura.
• Linnete tsa phepo e nepahetseng: U fokolitse haholo mafura a mafura, mofuta o eketsang kotsi ea ho tšoaroa ke lefu la pelo. Ka mohlala, li-ounces tse 4 tsa chisi e tloaelehileng e na le ligrama tse 3 tsa mafura a mangata, ha li bapisoa le ligrama tse 1,4 bakeng sa chisi e nang le mafura a fokolang, e ka tlase ho grama e le 'ngoe bakeng sa mafura a fokolang ebile ha ho na mafura a mangata a se nang mafura. Litsebi li khothaletsa ho fokotsa mafura a mangata ho feta liperesente tse 10 tsa likhalori tsohle, e fetolelang ligrama tse 22 ka letsatsi lijong tse nang le likhalori tse 2 000.

Tsoela pele ho bala malebela a mabapi le mokhoa oa ho etsa lijo tse phetseng hantle tse latsoehang haholo!

[header = Lijo tse phetseng hantle: eketsa litholoana le meroho phepong ea hau ea phepo e nepahetseng.]

Linnete tsa phepo e nepahetseng: Ho theha lijo tse phetseng hantle

Malebela a lijo # 5. Kenya tholoana le meroho ho etsa lijo tse matlafatsang.

• Leano: Sena ha se bolele ho eketsa lero la litholoana kapa seno sa veggie-seo hangata se se nang fiber, livithamini tse sa tsotelleng le likhalori tse ngata-ho lijo tsa mots'eare le lijo tsa mots'eare. (Ho hlakile: Li-ounise tse 6 tse sebeletsang ka holim'a lero la Apple Top Apple le na le likhalori tse 90 le ligrama tse 0,2 feela tsa faeba - ha li betere ho feta Hi-C Candy Apple Cooler. Ka lehlakoreng le leng, apole e mahareng e na le likhalori tse 81 le ligrama tse 3.7 tsa faeba.) U hloka ho eketsa litholoana le meroho lijong tsa hau tse phetseng hantle. Kapa, ​​haeba ho li eketsa nakong ea lijo ho sa utloahale, o ka ikemisetsa feela ho eketsa ho li ja habeli.
• Litlhahiso tsa ho theola boima ba 'mele: Ho ikutloa u khotsofetse, o hloka boima bo itseng ka mpeng ea hau. Tholoana kapa meroho e felletseng e tla u fa maikutlo ao a botlalo. Ho bolelang, mohlomong u tla ja hanyenyane nakong ea lijo tsa hao le ka mor’a tsona. Keletso: Khetha litholoana le meroho e nang le 'mala o tebileng.
• Lintlha tsa phepo e nepahetseng: Litholoana le meroho li jere livithamine le phytochemicals. Ho na le limatlafatsi tse ngata tse thibelang lefu la pelo le mofetše le mofetše, tse atisang ho lahleha ha re hlophisa litholoana le meroho ka lero. Kahoo ho rekisa lero bakeng sa lihlahisoa tse felletseng ho ka fokotsa kotsi ea hau bakeng sa mafu ana.

Bala ho ea pele Sebopeho bakeng sa malebela a hau a ho theola boima ba 'mele - le bakeng sa tlhaiso-leseling eo u e hlokang bakeng sa phepo e nepahetseng e nang le lijo tse monate!

Tlhahlobo bakeng sa