Mokhoa oa ho Lahleha Mafura a Belly Libekeng tse 2 Ho ea ka Zero Belly Diet

Litaba

• Tsamaea ka Potlako Pele ho Lijo Tsa hoseng
• Qala ka Oatmeal e Kentsoeng ka Fiber
• Khetha litholoana tse khubelu ho feta tse tala
• Lokisa Li-Avocados
• Kopanya Smoothie ea Protein ea limela
• Matla le Mahe
• Noa Metsi a "Spa a Citrus-Infused"
• Tlhahlobo bakeng sa

Kahoo o batla ho fokotseha mme o batla ho e etsa, palo. Ha boima ba 'mele bo potlakileng bo sa ka 'nete leqheka le letle ka ho fetesisa (ha se kamehla le bolokehileng kapa ho tsitsa) mme ho tsepamisa maikutlo ho maikutlo a hau (ho bapisoa le palo ea sekala) hangata ho sebetsa haholo ho fihlela sepheo sa hau, ka linako tse ling o ba le nako ea nako e atamelang ka potlako, joalo ka lenyalo la BFF, hoo ho matlafatsa boikemisetso ba hau ba ho e latela. Hei, ha u mong-batho ba bangata ba ka rata ho tseba ho theola mafura a mpa ka libeke tse peli. Tlhokomeliso ea Spoiler: Ke ne ke le e mong oa batho bao.

Ke ile ka loana le boima ba lik'hilograma tse 25 bongoaneng ba ka, 'me ka nahana hore ke pheletso ea ka ea lefutso ho ba le palo e lekantsoeng ea mafura a mpa-e leng hoo, ho fihlela ke ikemisetsa ho ithuta ho eketsehileng. Ho theosa le lilemo tse 20+ boqolotsi ba litaba tsa bophelo bo botle, esale ke le mosebetsing oa ho ithuta ntho e ngoe le e ngoe eo u lokelang ho e tseba, yup, mafura a mpeng. Empa ha ho letho leo ke ithutileng lona le ileng la nkhahla haholo joalo ka ha lipatlisiso tsa morao-rao li bonts'a hore na re ka hlola liphatsa tsa lefutso tsa mafura joang hore re theole boima ba 'mele. Ke sebelisa seo ke ithutileng sona ho theosa le lilemo le ho tsoa liphuputsong tsena, ke ile ka qala ho iketsetsa keletso ea ka ea ho tlosa mafura a mpa ka libeke tse peli.

Sephetho? Zero Belly Diet, morero o ikemiselitseng ho fana ka babali ka mekhoa e metle ea ho lahleheloa ke mafura a ka mpeng ka libeke tse 2. Ke thehile Lijo tsa Zero Belly ho pota saense ea liphatsa tsa lefutso tsa phepo e nepahetseng, thuto ea hore na liphatsa tsa lefutso tsa rona li buloa le ho tima joang ke lijo tseo re li jang. Ho etsa li-tweaks tse seng kae feela lijong le mokhoa oa hau oa bophelo ho ka thusa ho ntlafatsa bophelo bo botle ba mala, ho kokobetsa ho ruruha, le ho tima liphatsa tsa lefutso tsa mafura. Haeba u mpotsa, ona ke moralo o nepahetseng bakeng sa batho ba batlang ho tseba ho lahleheloa ke mafura a mpa ka libeke tse 2.

Pele ke tsamaisetsa litlhahiso tsa ka tsa ho theola mafura a mpeng libekeng tse 2, khopotso e potlakileng: Ho thata ho bona ho fokotsa - ba bang ba kanna ba re ho ke ke ha etsahala - ka hona ha ho lijo tse le 'ngoe kapa boikoetliso bo tla u thusa ho matlafatsa "mafura" a mpa mafura a mpa feela. Seo u ka se etsang, leha ho le joalo, ke ho lahleheloa ke mafura a mpa ha ka nako e le 'ngoe u fokotsa mafura likarolong tse ling tsa' mele oa hau. Joang? Ka tlase ke tse ling tsa likeletso tsa ka tsa ho theola mafura a mpa (le a mang).

Tsamaea ka Potlako Pele ho Lijo Tsa hoseng

Pele ke arolelana lijo tsa Zero Belly le lefats'e, ke sebelisitse sehlopha sa liteko tsa batho ba 500 ho lekola moralo oa ka. Panelist Martha Chesler o kenyellelitse maeto a hoseng e le karolo ea lenaneo la hae la Zero Belly mme a bona liphetho hang-hang. O re: "Ke bone liphetoho hanghang." Pele ho feta libeke tse tšeletseng lenaneong, Martha o ile a theola lipheo tsa hae tsa ho theola boima ba 'mele (le tse ling) ka ho kopanya Zero Belly Foods le leeto la pele ho lijo tsa hoseng.

Tloaelo ea hoseng ena e sebetsa maemong a mabeli. Taba ea mantlha, phuputso e fumane mokhatlo o kenang lipakeng tsa khanya ea letsatsi ea meso le ho ba le BMI e tlase. Bafuputsi ba hakanya hore leseli la hoseng le thusa ho laola nako ea potoloho ea 'mele oa hau. Ho lahla oache ea hau e ka hare ho ka fetola tsela eo 'mele oa hau o sebelisang lijo ka eona le ho lebisa boima ba' mele. Empa se ileng sa makatsa Chesler haholo ke ntlafatso ea matla a hae a pelo. Pele a qala Zero Belly Diet, pelo ea Chesler e ne e tloaetse ho nyolohela ho likotlo tse 112 ka motsotso (bpm) nakong ea ha a qala boikoetliso ba hae ba baesekele. O re: "Kamora beke le halofo ea pele ke ne ke sitoa ho phahamisa lebelo la pelo ea ka ho feta 96 bpm ka boikoetliso bo tšoanang." "Ho ne ho le monate ho bona phetoho ka seiponeng, 'me ho molemo le ho feta ho tseba lintho tse ntle tse etsahalang tseo ke neng ke sa li bone." (Ho phaella tabeng ea ho otlolla maoto, leka lithupelo tsena tse ka thusang ho chesa mafura a mpa ka libeke tse peli.)

Qala ka Oatmeal e Kentsoeng ka Fiber

Ka tlhaho, litlolo tse monate tsa oatmeal ho Zero Belly Diet e bile senotlolo sa ho theola boima ba 'mele ba Isabel Fiolek ka lik'hilograma tse 13. Fiolek o re: "Ho etsahala hore ke lemalle tsoekere haholo. "Empa diresepe li 'nile tsa khotsofatsa ka mokhoa o makatsang bakeng sa leino la ka le monate." Fiolek o boetse a hatetse pele haholo bophelong: Ho hlahlojoa kamora libeke tse tšeletseng ho Zero Belly Diet ho senotse hore o theotse cholesterol ea hae ka liperesente tsa 25 le boemo ba tsoekere ea hae ea mali ka liperesente tsa 10.

Kahoo pheha oatmeal 'me u e phahamise ka litholoana tse ling. Ke eng e ikhethang ka motsoako ona? E 'ngoe le e' ngoe e fana ka fiber e qhibilihang e thusang ho fokotsa k'holeseterole ea mali le ho fepa libaktheria tse phetseng hantle ka maleng a hao. Ka ho etsa joalo, o etsa hore mala a hao a hlahise butyrate, asiti e mafura e fokotsang ho ruruha ho bakang mafura 'meleng oohle oa hau. (Leka lipepepe tsa oatmeal tsa metsotso e 'meli tse tla u etsa fan ea oatmeal ka ho sa feleng.)

Khetha litholoana tse khubelu ho feta tse tala

Haeba u batla ho etsa phetoho e bonolo e tla u thusa ho lahleheloa ke mafura a mpa ka libeke tse 2, qala ho ja litholoana tse khubelu ho feta tse tala. Hoo ho bolela hore Mofumahali oa Pinki holim'a liapole tsa Nkhono Smith, lehapu holim'a mahe a linotši, morara o mofubelu holim'a tse tala. Mefuta e phahameng ea limatlafatsi e bitsoang flavonoids-haholo-holo li-anthocyanins, metsoako e fanang ka litholoana tse khubelu 'mala oa tsona-e khutsisa tšebetso ea liphatsa tsa lefutso tse bolokang mafura. Ebile, litholoana tsa lejoe le khubelu tse kang li-plums li ithorisa ka metsoako ea phenolic e bonts'itsoeng ho lekola polelo ea liphatsa tsa lefutso. (E amanang: Ke Li-Phytonutrients Tsena Tseo e Mong le e Mong a 'Nileng a Bua ka Tsona?)

Lokisa Li-Avocados

Bakeng sa phanele ea liteko June Caron, ho kenyelletsa lihlahisoa tse ncha tse kang avocado e ne e le e 'ngoe ea litsela tse molemohali tsa ho lahleheloa ke mafura a mala ka libeke tse 2. Ngoana ea lilemo li 55 o lahlile liponto tse tšeletseng bekeng ea pele ea ho latela lenaneo la ho theola mafura a mpeng libekeng tse 2. O re: "Ho ithuta ho ja lijo tsa 'nete, tse se nang lik'hemik'hale, tse foreshe e bile ntho e ntle ka ho fetisisa e kileng ea nketsahalla. "Ha ke sa lapa ebile ke ntse ke theola boima ba 'mele." Letlalo le khanyang, manala a phetseng hantle, le boroko bo betere e ne e le libonase tsa Zero Belly Diet, ho bolela Caron.

Avocado ke ntho e makatsang habeli ka lebaka la ho lahleheloa ke mafura a mpeng. Taba ea mantlha, li tletse ka mafura a phetseng hantle a pelo (aka mafura a matle) a fokotsang tlala ea hau ea tlala; thuto ho Phepo Journal e fumane hore barupeluoa ba jeleng halofo ea avocado e ncha ka lijo tsa mots'eare ba ne ba le tlase ka liperesente tse 40 tsa ho lakatsa lijo lihora tse ngata kamora moo. Ea bobeli, mafura a sa koaeloang ke mafura a kang a avocado a bonahala a thibela ho bolokoa ha mafura a ka mpeng. (Mekhoa ena ea boiphihlelo ea ho ja avocado e tla u thusa ho nyolla lijo tseo u li jang.)

Kopanya Smoothie ea Protein ea limela

Setsebi sa liteko Bryan Wilson, 29 ea lilemo li akhaonte, o ile a lahleheloa ke boima ba 'mele ka libeke tse ts'eletseng feela lenaneong,' me o bolela hore katleho ea hae e bakoa ke lijo tsa Zero Belly Shake. "Ke rata li-shakes. Ke li kentse lijong tsa ka, 'me hang-hang ke ile ka lahleheloa ke mafura a mpa, "ho bolela Wilson. "Ke lakatsa lijo tse tsoekere, 'me ho sisinyeha e ne e le mokhoa o mong o makatsang ho feta likotlolo le likotlolo tsa ice cream eo nka beng ke bile le eona."

Lijo tsa protheine li ka u thusa ho chesa mafura a mpa ka libeke tse 2 'me li etsa seneke se monate, se bonolo. Empa lino tse ngata tsa khoebo li tletse lik'hemik'hale tse ka senyang bophelo bo botle ba mala 'me tsa baka ho ruruha le ho ruruha. 'Me litekanyetso tse phahameng tsa whey tse sebelisetsoang ho matlafatsa maemo a protheine li ka matlafatsa phello ea mpa. Tharollo ea Zero Belly Diet: Leka liprotheine tsa vegan, tse tla u fa melemo e tšoanang ea ho chesa mafura, ho haha ​​mesifa, ntle le bloat. (Mona ke tataiso e felletseng ea liprotheine tsa limela tse bonolo ho silehe.)

Matla le Mahe

U tla fumana protheine e omeletseng, e khotsofatsang ka nako e 'ngoe le e' ngoe eo u ka e jang ka lijo tsa Zero Belly. Macronutrient e matlafatsang mesifa ke ea bohlokoa ho moralo oa mokhoa oa ho lahleheloa ke mafura a mpa ka libeke tse peli. Hape, mahe e ba e 'ngoe ea sistimi e bonolo ka ho fetesisa le e tsamaeang ka ho fetesisa bokahohleng. Hape ke mohloli o motle oa lijo oa limatlafatsi tse bitsoang choline. Choline, e fumanoang le lijong tse se nang mafura, lijong tsa leoatleng le meroho ea collard, e hlasela mochini o etsang hore 'mele oa hau o boloke mafura sebeteng sa hau. (Ke ka hona mahe e leng e 'ngoe ea lijo tse ntle haholo bakeng sa ho theola boima ba' mele.) Risepe e le 'ngoe ea Zero Belly Diet, lijo tsa hoseng tse nang le litapole le mahe a macha a polasing, e ile ea e-ba lijo tsa hoseng tsa Morgan Minor, mme kamora libeke tse tharo feela lenaneong. , setima-mollo sa basali e ne e le bopaki ba hore leano le tletse ka mekhoa e metle ea ho lahleheloa ke mafura a mala ka libeke tse 2.

Noa Metsi a "Spa a Citrus-Infused"

E 'ngoe ea lintlha tse ka sehloohong tsa moralo oa ho lahleheloa ke mafura a mpa ka libeke tse 2? Qala letsatsi le leng le le leng ka ho etsa nkho e kholo ea "metsi a spa" -eo ke H20 e tlatsitsoeng ka lisirilamunu tse felisitsoeng, lilamunu kapa litholoana tsa morara - 'me u etse bonnete ba hore u khehla likhalase tse bonyane tse robeli pele u robala. Litholoana tsa citrus li na le li-antioxidant D-limonene, motsoako o matla o fumanoang lekhapetleng le hlohlelletsang li-enzyme tsa sebete ho thusa ho ntša chefo e tsoang 'meleng le ho hlaba mala a botsoa. (Bona hape: Citrus e ka u thusa ho chesa mafura a mangata nakong ea ha u ikoetlisa)

Tlhahlobo bakeng sa