Sengoli: Eric Farmer
Letsatsi La Creation: 10 La March 2021
Ntlafatsa Letsatsi: 20 November 2024
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Le hoja ba bang ba lekile mekhoa e metle e nyarosang ea ho theola boima ba 'mele, ho boetse ho na le mekhoa e tloaelehileng, ea nako e telele e bonahalang eka ke khopolo e ntle-mme e ka' na ea sebetsa qalong-empa e tla khutlela morao 'me e qetelle e baka boima ba' mele. Haeba u batla ho etsa hore u be mosesaane, qoba ho etsa lintho tsena tse hlano.

Ho ba le nako ea ho itima lijo ea ho ja

Haeba u utloile hore ha ua lokela ho ja nakong e fetileng ea 6, 7, kapa 8 bosiu. e le ho theola boima ba 'mele, seo hase 'nete. Lijo tse jeoang bosiu ha li bolokehe joalo ka mafura, joalo ka ha ho ne ho lumeloa pejana. Nako eo u khaotsang ho ja ha e amane le hore na u tla nona kapa u theole boima ba 'mele bo bokae - ke likhalori tsohle tseo u li jang ka letsatsi leo e leng tsa bohlokoa. Haeba u sesebelisoa se bobebe bosiu, khetha mekhoa e metle e bonolo ho e sila.


Ho amohuoa

Hore na ke li-carbs kaofela, gluten kaofela, tsoekere eohle, thepa eohle e besitsoeng, kapa eng kapa eng, setsebi sa phepo e nepahetseng Leslie Langevin, MS, RD, sa Whole Health Nutrition, o lumela hore ha se bophelo boo u ratang pizza-ice-cream-pasta ka matlafatsa. Kamora nako ea bohloki bo qobelloang, batho ba bangata ba tla lahlela thaole feela ebe ba ja poleiti e kholo ea eng kapa eng eo ba phelang ntle ho eona, ho bolela Langevin. Kapa, ​​​​haeba ba khona ho feta nakong ea ho felisoa, hang ha ba khutlela ho ja lijo tsena, boima boo ba bo lahlileng bo tla khutlela butle butle. Ha ho tluoa ho boloka boima ba 'mele, teka-tekano ke senotlolo.

Ho ingolisa phepong e fokolang ea mafura

Ho se tsamaee ka mafura kapa mafura a tlase e ne e le mokhoa o moholo morao ho li-90s, feshene eo re thabileng hore e fetile haholo. Lijo tse ngata tse se nang mafura li tletse tsoekere ho eketsa tatso, ka lebaka leo, li qetella li baka ho nona haholo-holo mafura a mpeng. Ho bohlokoa hape ke hore haesale re ithuta hore ho ja mafura a phetseng hantle joalo ka avocado, oli ea mohloaare le linate ho ka thusa ho eketsa metabolism mme ho ka chesa mafura a mpeng. Mafura a phetseng hantle a boetse au tlatsa nako e teletsana, ka hona, tsoela pele ho eketsa linate ho smoothie ea hau, avocado ho sopho ea hau, kapa ho halika li-veggies tsa hau ka oli ea mohloaare.


Ho Felloa ke Lijo

Bakeng sa ho theola boima ba 'mele, o hloka ho theha khaello ea likhalori. Mme ha o ntse o fokotsa palo ea li-calories lijong tsa hau ke tsela e 'ngoe ea ho etsa sena, ho tlola lijo kaofela ha se tsela ea ho ea. Ho lapa ’mele ho ka liehisa metabolism ea oona ’me ha lebisa ho jeleng ho tlōla hamorao. Ha re tobane le eona, haeba o matha o se na letho, o ke ke oa ba le matla a ho ikoetlisa ka nakoana. Ntle le ho ja lijo tse phetseng hantle ka kakaretso, tsela e molemohali ea ho fokotsa khalori ea hau ke ho fumana mekhoa ea ho etsa li-swaps tse phetseng hantle lijong tseo u li ratang hape ka ho khetha lijo tse nang le likhalori tse tlase tse nang le fiber, protheine kapa lithollo tse ngata. ho molemo ho u boloka u tletse.

Ho ikoetlisa feela

Ho ikoetlisa ke karolo ea tekanyo ea tahlehelo ea boima ba 'mele, empa haeba u nahana hore ho bolela hore u ka ja eng kapa eng eo u e batlang, u ke ke ua thabela litholoana. Hopola hore metsotso e 30 ho matha ka lebelo la mph tse tšeletseng (metsotso e 10 ka mile) e chesa lik'hilojule tse ka bang 270. E le ho lahleheloa ke ponto ka beke, u lokela ho chesa kapa ho khaola lik'hilojule tse 500 ka letsatsi. Kahoo seo se bolela hore hammoho le boikoetliso ba hau ba metsotso e 30, u ntse u hloka ho khaola lik'hilojule tse 220 lijong tsa hau, tseo mohlomong li sa fetoleng ho ja tsohle tse bonoang. Patlisiso e hlile e paka hore "abs e etsoa ka kichineng," ho bolelang hore seo o se jang - se shebileng ho ja likarolo tse phetseng hantle ho pholletsa le letsatsi - se ka ba bohlokoa le ho feta ho feta kamoo o sebetsang ka teng.


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