Mokhoa oa ho theola liponto tse 30 ka polokeho

Litaba

• Liphetoho tsa lijo
• Fokotsa khalori ea hau
• Fokotsa lijo tse sebelisitsoeng
• Ja liprotheine tse ngata
• Tlatsa fiber
• Noa metsi a mangata
• Liphetoho bophelong
• Kenya cardio tloaelong ea hau
• Leka koetliso ea ho hanyetsa
• Itloaetse HIIT
• Malebela a thusang bakeng sa boima ba 'mele
• Ho ipehela nako ea nako
• Ntlha ea bohlokoa

Ho lahleheloa ke liponto tse 30 e ka ba phephetso ebile ho nka nako.

Mohlomong ha e ame feela ho etsa liphetoho tseleng eo u jang ka eona le eo u phelang ka eona empa hape le ho fetola ka hloko kemiso ea hao ea ho robala, maemo a khatello ea kelello le mekhoa ea ho ja.

Leha ho le joalo, ho etsa liphetoho tse 'maloa tse bonolo ts'ebetsong ea hau ea letsatsi le letsatsi ho ka u thusa ho theola liponto tse 30 ha o ntse o ntlafatsa bophelo ba hau ka kakaretso.

Sengoliloeng sena se akaretsa mekhoa e meng e ka u thusang ho theola liponto tse 30 ka polokeho.

Liphetoho tsa lijo

Hore na o batla ho theola liponto tse 5 kapa tse 30, ho etsa liphetoho tse fokolang tsa lijo ho bohlokoa.

Fokotsa khalori ea hau

Ho ja lik'hilojule tse fokolang ho feta kamoo u chesang letsatsi le leng le le leng ke senotlolo ha ho tluoa ho tahlehelo ea boima.

Lijo tse ling tse kang litapole tsa litapole, lijo tse hoammeng, le thepa e besitsoeng li paka palo e phahameng ea likhalori empa ha li na limatlafatsi tsa bohlokoa joalo ka protheine, faeba, livithamini le liminerale.

Ho kenya poleiti ea hau ka khalori e tlase, lijo tse nang le limatlafatsi tse ngata li ka u thusa hore u ikutloe u khotsofetse lipakeng tsa lijo ha u ntse u fokotsa khalori ea hau ea letsatsi le letsatsi ho khothaletsa ho theola boima ba 'mele.

Litholoana, meroho, linaoa, lijo-thollo tse felletseng, le ho fokotsa nama, tlhapi le likhoho tse omeletseng, ke lintho tsohle tse eketsang phepo e tlase ea khalori.

Ka lehlakoreng le leng, lijo tse sebelisitsoeng joalo ka li-chips, li-crackers, li-cookies le lijo tse bonolo hangata li na le likhalori tse ngata mme li lokela ho fokotsoa ka phepo e leka-lekaneng, e tlase ea khalori.

Leha ho le joalo, etsa bonnete ba hore u qobe ho fokotsa lik'halori tse tlase haholo. Leha litlhoko tsa khalori li fapana ho ipapisitsoe le lintlha tse ngata, joalo ka boima ba 'mele, bolelele, bong, le boemo ba ts'ebetso, ho fokotsa ho noa haholo ho ka fokotsa metabolism ea hau mme ha etsa hore boima ba' mele bo be thata le ho feta (,).

Bakeng sa tahlehelo ea boima ba 'mele e tšoarellang nako e telele, leka ho fokotsa ho noa ha hau ka likhalori tse 500-750 ka tlase ho motheo oa hau ho theola boima ba lik'hilograma tse 1-2 (0.45-0.9 kg) ka beke ().

Ho ntse ho le joalo, ka kakaretso ho khothaletsoa hore basali le banna ba je bonyane li-calories tsa 1,200 le 1,500, ka ho latellana ().

Fokotsa lijo tse sebelisitsoeng

Lijo tse entsoeng, tse kang li-noodle tsa hang-hang, lijo tse potlakileng, likhase tsa litapole, li-crackers le li-pretzel kaofela li na le lik'hilojule tse ngata ebile li na le limatlafatsi tse bohlokoa.

Ho ea ka phuputso ho batho ba baholo ba ka bang 16,000, ho ja lijo tse ngata tse ntlafalitsoeng ho ne ho tlameletsoe kotsing e kholo ea boima ba 'mele, haholoholo ho basali ().

Lisebelisoa tse ling tse ntlafalitsoeng joalo ka lino tse tahang li na le tsoekere e ngata, e ka tlatsetsang ho nona.

Ebile, liphuputso tse ngata li fumane hore ho eketsa ho noa lino tse tsoekere tse tsoekere ho ka amahanngoa le ho nona le botenya (,).

Bakeng sa litholoana tse ntle, fokotsa lino tse kang soda, tee e tsoekere, lero la litholoana le lino tsa lipapali ebe o khetha metsi kapa kofi kapa tee e senang tsoekere.

Ja liprotheine tse ngata

Ho eketsa liprotheine tse ngata lijong tsa hau ke leano le bonolo ho thusa ho potlakisa boima ba 'mele.

Ho ea ka phuputso e 'ngoe e nyane ho batho ba 15, ho ja lijo tsa hoseng tse nang le protheine e ngata ho fokolitse maemo a ghrelin, hormone e hlohlelletsang maikutlo a tlala, ka katleho ho feta ho ja lijo tsa hoseng tse phahameng tsa carb ().

Phuputso e 'ngoe ho batho ba 19 e bontšitse hore ho ja protheine habeli ka letsatsi ho fokotsa haholo ho ja lik'halori, boima ba' mele le mafura ho feta libeke tse 12 ().

Nama, tlhapi le likhoho ke lijo tse 'maloa tse nang le liprotheine tse ngata tse ka kenyelletsoang habonolo phepong ea boima ba' mele.

Mehloli e meng e nang le phepo ea protheine e kenyelletsa mahe, lebese, linaoa, tofu le tempeh.

Tlatsa fiber

Faeba, phepo e fumanehang feela lijong tsa limela, e ke ke ea siloa ke 'mele oa hau ().

Fibre e qhibilihang, haholo-holo, ke mofuta oa faeba e fumanoang lijong tsa limela tse monyang metsi mme e ka liehisa ho tsoa ha mpa ho u thusa hore u lule u khotsofetse nako e telele ().

Faeba e qhibilihang e ka boela ea tsitsisa tsoekere ea mali ho thibela li-spikes le likotsi, tse ka lebisang ho tlala tlala ().

Phuputso e 'ngoe ho basali ba 252 e fumane hore grama e ngoe le e ngoe ea fiber e jeoang e ne e amahanngoa le liponto tsa 0.5 (0.25 kg) ea boima ba' mele le 0.25% mafura a 'mele ho feta likhoeli tse 20 ().

Phuputso e 'ngoe ea morao tjena ho batho ba 50 e bontšitse hore ho noa protheine e ngata, seno se nang le fiber e ngata pele ho lijo ho fokotsa tlala, takatso ea ho ja, le ho ja lijo - tseo kaofela li ka bang molemo bakeng sa tahlehelo ea boima ba' mele ().

Litholoana, veggies, lijo-thollo, linaoa, linate le lipeo ke mehlala e 'maloa e phetseng hantle ea lijo tse nang le fiber e ngata e qhibilihang.

Noa metsi a mangata

Ho noa metsi a mangata ke tsela e potlakileng hape e bonolo ea ho matlafatsa boima ba 'mele.

Ebile, lipatlisiso tse ling li bontša hore ho noa senoelo sa metsi pele ho lijo ka seng ho ka fokotsa khalori ea hau ho eketsa boima ba 'mele.

Mohlala, phuputso e 'ngoe ho batho ba baholo ba 24 e bontšitse hore ho noa li-ounces tse 500 (500 ml) tsa metsi metsotso e 30 pele ho lijo tsa hoseng ho fokotse phepelo ea likhalori ka 13% ().

Ho feta moo, phuputso e 'ngoe e fumane hore ho noa li-ounces tse 500 (500 ml) tsa metsi ka nakoana ho ekelitse palo ea likhalori tse chesitsoeng ke 24% nakong ea hora ().

Ho fokotsa khalori ea hau, ho fokotsa lijo tse ntlafalitsoeng, ho ja liprotheine le fiber, le ho noa metsi a mangata ho pholletsa le letsatsi ho ka u thusa ho theola liponto tse 30.

Liphetoho bophelong

Ntle le ho fetola lijo tsa hau, ho etsa liphetoho tse 'maloa mokhoeng oa hau oa bophelo le hona ho ka eketsa boima ba' mele.

Kenya cardio tloaelong ea hau

Cardio, e tsejoang hape e le boikoetliso ba 'mele, ke mofuta oa boikoetliso bo kenyelletsang ho eketsa lebelo la pelo ea hau ho chesa likhalori tse eketsehileng.

Ho kenya cardio e itseng kemisong ea hau ea bophelo ho bohlokoa haeba u batla ho theola liponto tse 30 pejana ho nako.

Ho ea ka phuputso e 'ngoe, bankakarolo ba entseng cardio makhetlo a 5 ka beke ba ile ba theola boima ba liponto tse 11,5 (5.2 kg) ho feta likhoeli tse 10, leha ba sa etse liphetoho tse ling lijong tsa bona kapa kemisong ea bona ea letsatsi le letsatsi ().

Ka nepo, leka ho pepeta bonyane metsotso e 150-300 ea cardio ka beke, kapa lipakeng tsa metsotso e 20-40 ka letsatsi ().

Ho tsamaea, ho matha, ho sesa, ho palama libaesekele, ho hloa thaba le ho bapala litebele ke mehlala e 'maloa ea boikoetliso boo u ka bo eketsang kemisong ea hau.

Haeba u sa tsoa qala, etsa bonnete ba hore u qala butle, ipehele lipakane tseo u ka li fihlellang, 'me u eketse makhetlo le matla a ho ikoetlisa butle-butle ho qoba ho a fetella.

Leka koetliso ea ho hanyetsa

Koetliso ea ho hanyetsa ke mofuta oa boikoetliso o sebelisang ho hanela mesifa ea hau le ho aha matla le mamello.

E ka ba molemo haholo bakeng sa ho eketsa boima ba 'mele bo bobebe le ho matlafatsa palo ea likhalori tseo' mele o li chesang ha u phomotse, ho nolofaletsa ho theola boima ba 'mele kamora nako ().

Ebile, tlhahlobo e 'ngoe e fumane hore libeke tse 10 tsa koetliso ea ho hanyetsa li ekelitse boima ba' mele ka mafura a boima ba lik'hilograma tse 1,4, ho fokotsa boima ba mafura ka lik'hilograma tse 1,8, le ho eketsa metabolism ka 7% ().

Ho sebelisa metjhini ea boima, ho phahamisa litekanyo tsa mahala, kapa ho ikoetlisa ka 'mele joaloka li-push-up, squats, crunches le mapolanka ke mefuta eohle ea koetliso ea ho hanyetsa e ka bang molemo bakeng sa tahlehelo ea boima ba' mele le bophelo bo botle.

U kanna ua batla ho nahana ka ho buisana le mokoetlisi ea netefalitsoeng ha u qala ho etsa bonnete ba hore u ikoetlisa ka nepo le ho sebelisa lisebelisoa ka mokhoa o sireletsehileng ho thibela kotsi.

Itloaetse HIIT

Koetliso e matla ea nako e phahameng, e tsejoang hape e le HIIT, ke mofuta oa boikoetliso bo amanang le ho fapakana ha boikoetliso bo matla le linako tsa phomolo ho boloka sekhahla sa pelo ea hau se phahame.

Ho eketsa mananeo a 'maloa a HIIT tloaelong ea hau beke le beke ho ka ba molemo haholo ha ho tluoa ho boima ba' mele.

Phuputsong e le 'ngoe, barupeluoa ba entseng HIIT metsotso e 20 makhetlo a 3 ka beke ba ile ba fokotseha haholo mafura a ka mpeng, boima ba mafura kaofela le boima ba' mele kamora libeke tse 12 ().

Hape, phuputso e 'ngoe ho banna ba robong e fumane hore HIIT e chesa likhalori tse ngata ho feta mesebetsi e meng e kang ho matha, ho palama baesekele le koetliso ea boima ba' mele ().

Ho qala, leka ho fapanyetsana pakeng tsa metsotsoana e 20-30 ea lintho tse kang ho tlola thapo, li-push-up, ho tlola holimo kapa li-burpees tse nang le phomolo ea metsotsoana e 30-40.

Ho kenyelletsa pelo, koetliso ea ho hanyetsa, le HIIT ts'ebetsong ea hau makhetlo a 'maloa ka beke ho ka thusa ho khothaletsa tahlehelo ea boima ba' mele.

Malebela a thusang bakeng sa boima ba 'mele

Malebela ke ana ho u thusa ho theola liponto tse 30 ka polokeho:

• Qoba lijo tse tloaelehileng. Lijo tse tloaelehileng li khothalletsa ho ja lijo tsa yo-yo le litloaelo tse sa nepahalang tsa ho ja, 'me mokhoa o fetelletseng oa ho ja o ka tlatsetsa litakatsong le ho jang ho tlōla (,).
• Ja butle. Liphuputso tse ling li fana ka maikutlo a hore ho hlafuna le ho ja lijo tsa hau butle ho ka fokotsa ho ja khalori le boholo ba lijo, ho ka matlafatsang boima ba 'mele (,).
• Fumana boroko bo bongata. Boithuto bo bonts'a hore ho hloka boroko ho tlameletsoe kotsing e kholo ea boima ba 'mele, mme ho ntlafatsa boleng le nako ea boroko ba hau ho ka eketsa menyetla ea ho fokotsa boima ba' mele (,).
• Itšoare u ikarabelle. Phuputso e bonts'a hore ho ikoetlisa khafetsa le ho boloka koranta ea lijo ho lekola tsela eo u kenang ka eona ho ka thusa ho eketsa tahlehelo ea boima ba 'mele ka nako (,).
• Fokotsa maemo a khatello ea maikutlo. Maemo a eketsehileng a khatello ea maikutlo a hokahanngoa le kotsi e kholo ea boima ba 'mele mme a ka kenya letsoho litabeng tse kang ho ja maikutlo le ho lla (,).

Ntle le ho ja le ho ikoetlisa, ho fokotsa khatello ea maikutlo, ho robala haholo, ho ja butle butle, ho qoba ho ja lijo tse u thibelang, le ho ikarabella ho ka u thusa ho theola liponto tse 30.

Ho ipehela nako ea nako

Lintho tse 'maloa, ho kenyeletsoa boima ba hau ba ho qala, bong, le lilemo, li susumetsa hore na o khona ho theola boima ba' mele kapele hakae.

Ka kakaretso, litsebi tse ngata tsa bophelo bo botle li khothaletsa ho lekanya boima ba liponto tse ka bang 1-3 (0.5-1.4 kg) ka beke, kapa hoo e ka bang 1% ea boima ba 'mele ba hau kaofela (,).

Ka hona, ho ka nka kae kapa kae ho tloha libeke tse 'maloa ho isa ho likhoeli tse' maloa ho theola liponto tse 30 ka polokeho.

Leha ho le joalo, hopola hore ho theola boima ba 'mele ho ka fapana hanyane beke le beke.

Ho ntšetsa pele tahlehelo ea boima ba 'mele e tšoarellang nako e telele le e tšoarellang, ho bohlokoa ho khomarela phetoho efe kapa efe e nepahetseng ea phepo le mokhoa oa bophelo - leha o ka fihla sehlabeng.

Le ha sekhahla seo u khonang ho theola boima ba 'mele ho sona se ipapisitse le lintlha tse' maloa, o lokela ho ikemisetsa ho theola boima ba lik'hilograma tse 0.5 ho isa ho tse 4,4 ka beke.

Ntlha ea bohlokoa

Ha u sa tsoa qala, ho theola liponto tse 30 ho ka utloahala e le ketso e kholo.

Leha ho le joalo, ho etsa liphetoho tse nepahetseng phepong ea hau ea letsatsi le letsatsi le ho ikoetlisa ho ka etsa hore e laolehe haholoanyane.

Ntle le moo, ho kenya tšebetsong liphetoho tse ling tse 'maloa tse bonolo tsa bophelo ho ka thusa ho eketsa liphetho tsa hau le ho netefatsa katleho ea nako e telele.