Leqhubu le latelang la lero le hloekisa

Litaba

• Tlhoekiso ea Post-Partum
• Hloekisa botle
• Tlhoekiso ea Baatlelete
• Pheko ea Hangover e Hloekisa
• Hloekisa Monyaluoa
• Tlhahlobo bakeng sa

Ho hloekisoa ha lero esale ho ts'episoa ho u thusa ho theola liponto le ho tlosa chefo e kotsi 'meleng oa hau (lipolelo tseo litsebi tse ling li belaelitseng tsona). Empa palo e ntseng e eketseha ea lik'hamphani joale e feta lipolelo tsena, e fana ka likoleke tse khethehileng tsa lino-mapholi tse etselitsoeng sepheo sa bophelo bo ikhethang: Hore na o batla ho ntlafatsa papali ea hau ea liatleletiki, o shebahala o le motle kapa o etsolla tšenyo eo o e bakileng nakong ea mokete oa bachelorette oa bestie oa hau. tlhoekiso e ipolelang hore e na le mokokotlo oa hau.

Sheba tse hlano tsa mananeo ana a khethehileng a lero le hore na u tla fumana melemo e meng ho tsoa libotlolong.

Tlhoekiso ea Post-Partum

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Litšepiso: Qala takatso ea hau ea ho khutlisa 'mele oa hau oa pele ho lesea, ho lokisa le ho khutlisa lisele tse senyehileng,' me u fumane livithamini le liminerale tseo uena le lesea la hau le li hlokang.

Melemo: Bo-mme ba bacha ba hloka limatlafatsi tse ngata, tseo bongata ba tsona li ka fanang ka tsona, ho bolela Ian Smith, MD, sengoli sa Super Shred: The Big Results Diet. Mohlala, tšepe e tsoang spinach e thusa ho theha lisele tse ncha tsa mali hore o tsebe ho khutlisa mali afe kapa afe a lahlehileng nakong ea pelehi; vithamine C ka mahapu e thusa ho kenella ka tšepe 'me e matlafatsa bophelo ba hau ba' mele oa ho itšireletsa mafung e le hore u khone ho kula maloetse a manyenyane; le livithamine tsa B-complex tse tsoang ho tse tala li thibela ho tepella maikutlo ka mor'a ho pepa.

Motsoako: Uena-le lesea la hau-le ke ke la atleha ka limatlafatsi tse nyane feela. Tara Coleman, setsebi sa phepo sa San Diego, o re: "Le hoja lero lena le na le livithamini le liminerale tse ngata, ha li na lik'hilojule, mafura le liprotheine tse bohlokoa haholo bakeng sa tlhahiso ea lebese la letsoele." Bo-mme ba anyesang ba hloka likhalori tse eketsehileng tse 500 ka letsatsi kapa ba kanna ba se hlahise lebese le lekaneng, ho ka fokotsang boima ba 'mele le kholo ea ngoana oa bona, ho hlalosa Gayl Canfield, Ph.D., motsamaisi oa phepo e nepahetseng Setsing sa Pritikin Longevity Center. 'Me ebang u bile le karolo ea C kapa tsoalo ea tlhaho,' mele oa hau o sa tsoa feta tsietsing e 'ngoe e kholo; ho hloekisa-haholo-holo mekhahlelo ea pele-ho eketsa ntlha e eketsehileng ea khatello ea kelello e ka liehisang pholiso, Coleman o re.

Qeto: Botsa ngaka ea hau, haholo-holo haeba u anyesa, Smith o khothaletsa. Ka kakaretso ho molemo hore bo-mme ba bacha ba je lijo tse matlafatsang tsa lijo tse felletseng. Ntle le limatlafatsi tse hlokahalang ho folisa 'mele oa hau le ho thusa lesea la hau ho hola, li tla u fa fiber e ngata ho u tlatsa le ho thusa ka boiteko ba hau ba ho theola boima ba' mele, Canfield o re.

Hloekisa botle

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Litšepiso: Hlahisa letlalo le khanyang, le phetseng hantle ho tloha ka hare ho ea ntle.

Melemo: Carolyn Brown, R.D., oa Foodtrainers New York o re: "Ho itlhoekisa ho ka u etsa hore u khanye 'me u ntlafatse ponahalo ea hao." Ho khaola bo-rakhoebo ba kang li-caffeine le joala ho ka ntlafatsa ponahalo ea hau, Coleman oa hlalosa, joalo ka ha ho noa maro a mangata (leha lero le le leng le ke ke la u fa litlhoko tsohle tsa hau tsa metsi; Molao oa Brown oa letsoho ke khalase e le 'ngoe ea metsi kapa tee ea litlama ka lero) . Maro a mang a boetse a na le metsoako e khethehileng e matlafatsang letlalo, Brown o re, ho kenyelletsa le likomkomere tsa hydration le lihoete bakeng sa vithamine A, e thusang ho lokisa le ho aha lisele tsa letlalo.

The squeeze: Lintlafatso leha e le life tsa 'mala oa hau li tla nyamela hang ha u khutlela mekhoeng ea hau e tloaelehileng ka mor'a ho itlhoekisa, Coleman o re. Maro a tsoekere a ka boela a etsa hore batho ba bang ba tsoe, Brown oa eketsa.

Qeto: Haeba u leka ho hloekisa letlalo, e sebelise ho qala mokhoa oa nako e telele o fanang ka melemo e sa feleng ea botle. Coleman o khothaletsa ho noa halofo ea boima ba 'mele oa hau ka li-ounce tsa metsi (li-ounse tse 70, kapa linoelo tse ka tlase ho tse robong, haeba o le boima ba liponto tse 140) ka letsatsi. Hape ja lijo tse ngata tse nang le vithamine A tse kang litapole le spinach, 'me u kenye mafura a phetseng hantle a tsoang ho li-avocado, oli ea coconut le tlhapi. O re: "Sena se thusa 'mele ho hlahisa letlalo le boreleli le boreleli."

Tlhoekiso ea Baatlelete

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Litšepiso: Ntlafatsa ts'ebetso, fola kapele, phahamisa mohopolo oa hau, 'me u sireletse khahlanong le mokhathala, ho ikoetlisa ho feteletseng le ho kula. (E etselitsoe batho ba sebetsang ka mokhoa o tsitsitseng matsatsi a mahlano ka beke kapa ho feta, kapa ba ikemiselitse sepheo sa ho theola boima ba 'mele joaloka ho matha ka lebelo la 5K kapa ho phahamisa litšepe tse boima.)

Melemo: E le tlatsetso lijong, li-smoothies le maro a ka thusa ho netefatsa hore o fumana likhalori tse lekaneng ho fepa koetliso ea hau, Canfield o re. 'Me metsoako e khahlanong le ho ruruha e fumanoang ho tse ling tsa mekhoa ena, ho kenyeletsoa turmeric le ginger, e ka thusa mesifa ea hau hore e hlaphoheloe kapele ka mor'a ho ikoetlisa, Coleman o re.

The squeeze: Ke maro a belaetsang a le mong a ka khotsofatsang litlhoko tsa phepo e nepahetseng ea batho ba ikoetlisang, haholo-holo nakong ea litlhōrō tsa koetliso le tlhōlisano. Baatlelete ba hloka liprotheine tse ngata ho feta motho ea tloaelehileng, ho latela tlhahlobo ea Tlaleho ea Saense ea Lipapali. Le ha ho sa fanoe kamehla ka lintlha tsa phepo e nepahetseng, ho ipapisitsoe le metsoako ea seno, litlhoekiso tsena ha li bonahale li fana ka protheine e lekaneng, ho bolela Smith, ea eletsang ka keketseho ea karolo ea 20 lekholong ea ho noa. Ho phaella moo, ha ho le e 'ngoe ea metsoako e bontšitsoeng ka bonngoe ho ntlafatsa karolo leha e le efe ea lipapali tsa lipapali, o re.

Qeto: "Ha ke nahane hore baatlelete le ho itlhoekisa ke motsoako o motle," Brown o re-o tla ipeha kotsing ea ho ba le khatello ea maikutlo. Leha ho le joalo, u ka sebelisa lino tsena e le li-supplement tsa pele kapa ka mor'a ho ikoetlisa lijong tse nang le phepo e nepahetseng kaha li-carbs tse ho tsona li ka thusa ho fana le ho tlatsa glycogen eo mesifa ea hau e e sebelisang bakeng sa matla, Coleman o re. Empa haeba u sa ikoetlise ka matla, li-calories ho tse ling tsa tsena li ka etsa hore u pakele liponto ho fapana le ho li theola, Canfield oa eketsa.

Pheko ea Hangover e Hloekisa

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Litšepiso: Fokotsa litlamorao tsa ho itlopa joala bosiung ba maobane, ho matlafatsa matla a ho hloekisa sebete sa hau, ho ntlafatsa matla le matla, le ho tlatsa mabenkele a metsi.

Melemo: Ho itlopa joala hangata ho etsa hore o feletsoe ke metsi haholo letsatsing le hlahlamang. Lero le ka u thusa ho khutlisa maro-le limatlafatsi tseo u ka beng u li hlotsoe ka ho tlola (kapa ho lahleheloa ke) lijo tsa hau tsa mantsiboea, Smith o re.

The squeeze: Ha ho le e 'ngoe ea metsoako ena e tla fetola lebelo leo' mele oa hau o hlatsoang li-metabolite tsa joala, lihlahisoa tse kotsi tsa ho noa, Smith o re.

Qeto: Le ha ho le molemo hore u se ke ua e fetella-basali ba lokela ho noa lino tse supileng ka beke ebile ba se ke ba feta tse tharo ka letsatsi le le leng, ho latela Setsi sa Naha sa Tlhekefetso ea Joala le Tlhekefetso-haeba u na le tse ngata haholo, lero le ka bapala karolo ea ho khutlisa 'mele oa hau le ho tlatsa limatlafatsi tse ling, Canfield o re. Empa tlhoekiso ha se pheko ea mohlolo, oa eketsa. "Ha e na ho ba lihoete kapa motso oa ginger o thibelang kapa o folisang babalase; ke nako le maro le phomolo." [Tshepa keletso ena!]

Hloekisa Monyaluoa

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Litšepiso: Tlosa kelello ea hau 'me u tšolle liponto tse' maloa tsa ho qetela matsatsing a mararo pele ho letsatsi la hau le leholo.

Melemo: Ka lebaka la palo ea tsona e tlase haholo ea likhalori, litlhoekiso tsena li ka u thusa ho kopa mafura a manganga a ho qetela, Smith o re. Linoko tse kang cayenne li ka thusa ho laola takatso ea lijo, ha Brown a bua, ha fennel, ginger le dandelion ho tse ling tsa lero tsena li sebetsa joalo ka diuretics e bonolo, e thibela boima ba metsi le mpa.

The squeeze: Ho fapana le ho theola boima ba 'mele, basali ba bang ba ka fumana lero la lero la lero, Canfield o re. Fiber e fokotsehileng le metsi a lijong tse nang le juiced li etsa hore u be le khalori e sa khotsofalang bakeng sa lik'halori, ho bolelang hore u ka 'na ua lekeha hore u hlafune lijo tsa sebele-'me mohlomong e se mefuta e phetseng hantle. Smith le eena o belaela hore o tla ikutloa o se na khatello ea maikutlo, hobane ha ho na bopaki bo hokahantseng metsoako efe kapa efe ea maro ana le melemo ea maikutlo.

Qeto: Ho ka etsahala hore ebe ho hloekisa ho ne ho ka tloaela tloaelo e nyane ea pele ho lechato e nyenyefatsang pele ho lenyalo. Qala likhoeli tse tharo ho isa ho tse tšeletseng pele u tsamaea tseleng ka ho ikoetlisa haholoanyane, ho eketsa meroho le litholoana lijong tsa hau, le ho fokotsa tsoekere le joala. Etsa matsatsi a mararo u hloekisa beke ho isa ho matsatsi a mahlano pele ho lechato la hao, ho boloka boikoetliso ba hau bo bobebe kaha u ke ke ua fumana likhalori tse lekaneng ho etsa mafura a maholo. Khutlela lijong tse felletseng, tse phetseng hantle matsatsi a 'maloa pele o re "Ke etsa" ho netefatsa hore o na le matla a lekaneng bakeng sa boitlhakiso le liketsahalo tse ling tsa pele ho lenyalo, hammoho le lenyalo la' nete, ho bolela Brown.

Tlhahlobo bakeng sa