Mekhoa e 9 e Molemohali ea ho Lahleheloa ke Mafura a Letsoho

Litaba

• 1. Tsepamisa maikutlo ho Tahlehelo ea Boima ba 'mele
• 2. Qala ho phahamisa litekanyo
• 3. Eketsa Tšebeliso ea Faeba ea Hao
• 4. Eketsa liprotheine lijong tsa hau
• 5. Etsa Cardio e Eketsehileng
• 6. Fokotsa li-carbs tse hloekisitsoeng
• 7. Ipehele Kemiso ea Boroko
• 8. Lula metsi
• 9. Etsa Liikoetliso tsa Boima ba 'mele
• Ntlha ea Bohlokoa
• 3 HIIT e Tsamaea ho Matlafatsa Lihlomo

Ho tšolla mafura a manganga a 'mele e ka ba ntho e qhekellang, haholo ha e tsepame sebakeng se itseng sa mmele oa hau.

Hangata matsoho a nkoa e le sebaka se nang le mathata, a siea batho ba bangata ba batla litsela tsa ho lahleheloa ke mafura a letsoho a eketsehileng.

Ka lehlohonolo, ho na le mekhoa e 'maloa eo u ka e sebelisang ho fokotsa matsoho le ho beha matsoho.

Mona ke litsela tse 9 tsa ho fokotsa mafura a letsoho le ho khothaletsa tahlehelo ea boima ba 'mele.

1. Tsepamisa maikutlo ho Tahlehelo ea Boima ba 'mele

Phokotso ea letheba ke mokhoa o shebaneng le ho chesa mafura karolong e itseng ea 'mele oa hau, joalo ka matsoho.

Leha phokotso ea mabala e atile indastering ea boikoetliso, lithuto tse ngata li fumane e sa sebetse.

Phuputso e 'ngoe ho batho ba 104 e bonts'itse hore ho phethela lenaneo la koetliso ea libeke tse 12 ka ho sebelisa letsoho feela le sa laoleheng ho ekelitse tahlehelo ea mafura ka kakaretso empa ho bile le phello e fokolang sebakeng se itseng se ntseng se sebelisoa ().

Phuputso e 'ngoe e nyane ea libeke tse 12 e fumane hore thupelo ea ho hanyetsa e shebaneng le leoto le le leng e ne e sebetsa ho fokotsa mafura a mmele kaofela empa ha ea ka ea fokotsa mafura a' mele leotong le koetlisoang ().

Ka hona, ho molemo ho tsepamisa maikutlo ho tahlehelo ea boima ba 'mele le ho ikoetlisa bakeng sa toning ea mesifa ho fapana le tahlehelo ea mafura.

Kakaretso Liphuputso tse ngata li bonts'a hore phokotso ea mabala ha e na thuso. Sebakeng seo, leka ho sebelisa boikoetliso bo ikhethileng bakeng sa toning ea mesifa mme o shebane le tahlehelo ea boima ba 'mele.

2. Qala ho phahamisa litekanyo

Ho hanela koetliso ke mofuta oa boikoetliso bo kenyelletsang ho sebetsa khahlano le matla a ho aha mesifa le ho eketsa matla.

Ho phahamisa litšepe ke mohlala o tloaelehileng. Le ha e kanna ea se ke ea baka tahlehelo ea mafura matsohong a hau ka ho khetheha, e ka thusa ho eketsa tahlehelo ea mafura ka kakaretso le ho phahamisa matsoho ho ba thusa hore ba shebahale ba le bobebe.

Mohlala, phuputso e le 'ngoe ea libeke tse 12 ho basali ba 28 ba nang le lefu la tsoekere la mofuta oa 2 e bonts'itse hore ho etsa koetliso e matla ea ho hanyetsa ho matlafalitse tahlehelo ea mafura ka botlalo ha ho ntse ho eketsa mesifa le matla ().

Phuputso e 'ngoe ho batho ba 109 e hlokometse hore boikoetliso ba ho hanyetsa bo le bong kapa bo kopantsoe le boikoetliso ba ho ikoetlisa bo ne bo sebetsa haholo ho eketsa boima ba' mele ho feta boikoetliso ba boikoetliso bo le bong ().

Ho aha 'mele o boima ho ka thusa ho matlafatsa metabolism le ho eketsa palo ea likhalori tse chesitsoeng ka phomolo ho pholletsa le letsatsi ().

Li-bicep curls, li-tricep extensions tse holimo, mechini e hatisang ka holimo, le mela e otlolohileng ke mehlala e 'maloa ea boikoetliso bo ka thusang ho phahamisa matsoho le ho matlafatsa mesifa.

Kakaretso Ho phahamisa litšepe ho ka thusa ho fokotsa mafura a 'mele, ho eketsa mesifa le ho phahamisa matsoho ho ba thusa hore ba bonahale ba le bosesane.

3. Eketsa Tšebeliso ea Faeba ea Hao

Ho eketsa li-fiber tse 'maloa lijong tsa hau ho ka theola boima ba' mele le ho u thusa ho theola mafura a 'mele a mangata.

Faeba e tsamaea butle tsamaisong ea hau ea tšilo ea lijo, e eketsang nako eo u e nkang ho tsoa mpa le ho o thusa hore o ikutloe o tletse nako e telele (,).

Ho ea ka phuputso e 'ngoe e entsoeng ho basali ba 252, grama e' ngoe le e 'ngoe ea fiber e jeoang e ne e amahanngoa le mafura a' mele a 0,25% le lilithara tse 0,25 tsa boima ba 'mele ho feta likhoeli tse 20 ().

Tlhahlobisong e 'ngoe, ho eketseha ha fiber ea letsatsi le letsatsi ka ligrama tse 14 bakeng sa likhoeli tse 4 ho ne ho hokahane le phokotso ea 10% ea kakaretso ea likhalori le liponto tsa 4.2 (1.9 kg) tsa boima ba' mele - ntle le ho etsa liphetoho tse ling ().

Litholoana, meroho, lijo-thollo tse felletseng, linate, lipeo le linaoa ke mehlala e meng ea lijo tse matlafatsang, tse nang le litlheferetsi tse ngata tseo u ka li thabelang e le karolo ea phepo e nepahetseng.

Kakaretso Ho ja fiber e ngata ho ka matlafatsa maikutlo a botlalo ho fokotsa tlala le ho eketsa tahlehelo ea boima ba 'mele.

4. Eketsa liprotheine lijong tsa hau

Ho eketsa tlhahiso ea hau ea protheine ke tsela e 'ngoe e bonolo ea ho thibela litakatso le ho laola takatso ea lijo. Sena le sona se ka ts'ehetsa taolo ea boima ba 'mele le ho u thusa ho fokotsa mafura a' mele a mangata.

Phuputso ho basali ba bacha ba 20 e fumane hore ho ja lijo tsa hoseng tse nang le protheine e ngata ho fokotsa tlala, ho khora le ho fokotsa maemo a ghrelin, hormone e hlohlelletsang tlala ().

Phuputso e 'ngoe e nyane e bonts'itse hore ho ja protheine ea boleng bo holimo lijong ho ne ho amahanngoa le mafura a mpa a fokolang. Sena se fana ka maikutlo a hore lijo tse nang le protheine e phahameng li ka thusa ho ntlafatsa sebopeho sa 'mele le ho eketsa tahlehelo ea mafura ().

Nama, likhoho, lijo tsa leoatleng, linaoa, mahe le lihlahisoa tsa lebese kaofela ke metsoako e nang le protheine e ngata e ka u thusang ho lahleheloa ke mafura a letsoho ka potlako.

Kakaretso Liprotheine li ka thusa ho fokotsa tlala le ho eketsa botlalo. Ho ja liprotheine tse phahameng ho ka thusa ho theola boima ba 'mele le mafura.

5. Etsa Cardio e Eketsehileng

Cardio ke mofuta oa boikoetliso o shebaneng le ho phahamisa sekhahla sa pelo ea hau ho chesa likhalori.

Ha ho leka ho lahleheloa ke mafura a letsoho, ho kenyeletsoa le pelo ea hau ea letsatsi le letsatsi ho bohlokoa.

Liphuputso li bonts'a hore cardio e ka ba leano le atlehang la ho theola boima ba 'mele mme e ka eketsa boima ba' mele bo bobebe (,,).

Mohlala, phuputso e 'ngoe ho batho ba 141 e bonts'itse hore ho kopanya metsotso e 40 ea cardio makhetlo a 3 ka beke le lenaneo la taolo ea boima ho felletse ka ho fokotseha ha 9% ea boima ba' mele ka likhoeli tse 6 feela).

Hangata ho khothalletsoa ho etsa bonyane metsotso e 20-40 ea cardio ka letsatsi, kapa lipakeng tsa metsotso e 150-300 beke ka 'ngoe ().

Ho matha, ho palama baesekele, ho sesa, ho sesa, ho tlola thapo le ho tants'a ke lintho tse ka u thusang ho fihlela lipheo tsa hau tsa letsatsi le letsatsi.

Kakaretso Cardio e ka thusa ho eketsa tahlehelo ea boima ba 'mele le ho chesa mafura ho u thusa ho lahleheloa ke mafura a letsoho ka nako.

6. Fokotsa li-carbs tse hloekisitsoeng

Li-carb tse ntlafalitsoeng ke lik'habohaedreite tse seng li ntse li sebetsoa, ​​e leng se hlahisang sehlahisoa sa ho qetela se tlase ho livithamini le liminerale tse 'maloa tsa bohlokoa.

Ka tloaelo, li-carb tse ntlafalitsoeng li na le likhalori tse ngata empa li na le fiber e tlase, e ka bakang tsoekere ea mali ho eketseha ka potlako mme ea baka tlala ().

Le ha ho ja lijo-thollo ho amana le ho fokotsa boima ba 'mele le mafura a' mele, ho ja lijo-thollo tse ntlafalitsoeng ho hokahantsoe le mafura a eketsehileng a 'mele (,,).

Mehlala ea li-carb tse ntlafalitsoeng tse atisang ho haelloa ke limatlafatsi li kenyelletsa pasta, bohobe bo bosoeu, lijo-thollo tsa hoseng le lisebelisoa tse ling tse seng li entsoe.

Sebakeng seo, khetha lijo-thollo tse felletseng tse kang quinoa, buckwheat, harese, habore, mabele le spelled mme o natefeloe ka tekano.

Kakaretso Li-carb tse hloekisitsoeng li na le limatlafatsi tse fokolang 'me li ka hokahanngoa le boima ba' mele le mafura a eketsehileng a 'mele. Tsepamisa maikutlo lijong tsa lijo-thollo ho fapana le ho li thabela ka tekano.

7. Ipehele Kemiso ea Boroko

Ntle le ho etsa liphetoho lijong tsa hau le mokhoeng oa ho ikoetlisa, ho robala ka ho lekaneng bosiu bo bong le bo bong ke ntlha e 'ngoe ea bohlokoa e lokelang ho nahanoa bakeng sa ho lahleheloa ke mafura a letsoho.

Liphuputso tse 'maloa li fumane hore boroko bo na le seabo ho laoleng takatso ea lijo hape bo ka matlafatsa tahlehelo ea boima ba' mele.

Mohlala, phuputso e 'ngoe ho banna ba robong e fumane hore bosiu bo le bong feela ba ho hloka boroko bo bakile maikutlo a eketsehileng a tlala le maemo a phahameng a ghrelin, hormone e hlohlelletsang takatso ea lijo ().

Phuputso e 'ngoe e nyane e bonts'itse hore barupeluoa ba robalang lihora tse 5.5 bosiu bo bong le bo bong ba thehlile boima ba 55%. Ho feta moo, ba lahlile boima ba 'mele bo omeletseng ho feta 60% ho feta ba robalang lihora tse 8.5 ka bosiu bo bong ().

Leka ho ipehela kemiso ea boroko ea kamehla ka ho robala ka nako e le 'ngoe beke kaofela, ho qoba litšitiso pele u robala, le ho fokotsa ho pepesehela ha hau lintho tse matlafatsang tse kang nicotine le caffeine.

Kakaretso Ho se robale ka ho lekaneng ho ka eketsa tlala le ho fokotsa boima ba 'mele, bo ka thibelang tahlehelo ea mafura matsohong.

8. Lula metsi

Ho noa metsi a mangata ka letsatsi ho bohlokoa haholo ha ho tluoa ho lahleheloa ke mafura a letsoho.

Phuputso e 'ngoe e bontša hore metsi a nooang a nang le lijo a ka phahamisa maikutlo a ho tlala le ho fokotsa palo e felletseng ea lijo le palo ea likhalori tse sebelisitsoeng (,).

Metsi le ona a ka thusa ho eketsa metabolism ka nakoana, 'me phuputso e' ngoe e bonts'a hore ho noa li-ounces tse 16,9 (500 ml) tsa metsi ho ekelitse sekhahla sa ts'oaetso ka 30% bakeng sa metsotso e 30-40 ().

Leha ho le joalo, etsa bonnete ba hore o khetha metsi, tee kapa lino tse ling tse sa tsoekere ho fapana le lino tse tsoekere tse tsoekere tse kang soda kapa lero.

Ho noa lino-mapholi tse nang le likhalori tse ngata khafetsa ho ka baka likhalori tse eketsehileng hape ho ka tlatsetsa ho nona ha nako e ntse e feta ().

Kakaretso Metsi a nooang a ka ts'ehetsa ho theola boima ba 'mele ka ho eketsa maikutlo a botlalo, ho fokotsa ho ja lijo le ho matlafatsa metabolism ka nakoana.

9. Etsa Liikoetliso tsa Boima ba 'mele

Haeba u se na mokhoa oa ho ikoetlisa kapa u haelloa ke nako ka nako, ho ikoetlisa ka boima ba 'mele ke tsela e ntle ea ho ntlafatsa molumo oa mesifa matsohong a hao le ho ba boloka ba shebahala ba le basesaane.

Boikoetliso ba 'mele bo kenyelletsa ho sebelisa' mele oa hau e le mokhoa oa ho hana ho matlafatsa mesifa le matla.

Ha e bonolo feela ebile e na le tekanyetso ea lichelete empa hape e ka hlahisa litholoana tse ntle tse khahlisang.

Mohlala, phuputso e 'ngoe ho banna ba 23 e fumane hore calisthenics - mofuta oa boikoetliso o kenyelletsang ts'ebeliso e nyane ea lisebelisoa tsa boikoetliso - e ne e sebetsa ho eketsa matla a mmele o holimo ().

Nako e tlang ha u ikoetlisa, leka ho ikoetlisa ka mmele o kaholimo joalo ka ho inela ka tricep, mapolanka, le ho ikoetlisa ho aha matla a mesifa le ho phahamisa matsoho.

Kakaretso Ho ikoetlisa ka 'mele ho ka thusa ho eketsa boima ba mesifa le matla ho boloka matsoho a hau a le joalo.

Ntlha ea Bohlokoa

Leha lipatlisiso li bontša hore phokotso ea letheba e kanna ea se sebetse, ho na le maano a mangata ao u ka a sebelisang ho lahleheloa ke mafura a letsoho.

Ntle le ho otla tlelaseng ea boikoetliso, ho ja lijo tse ngata le ho phela bophelo bo botle le hona ho ka bapala karolo ea ho laola 'mele.

Ho kenya tšebetsong liphetoho tse 'maloa feela ts'ebetsong ea hau ea letsatsi le letsatsi ho ka ts'ehetsa ho theola boima ba' mele le ho u thusa ho tšolla mafura a letsoho a sa batleheng.

3 HIIT e Tsamaea ho Matlafatsa Lihlomo