Khathollo ea Matsatsi a 3 ea ho Felisa Mokhathala le ho Thibela Kamora Lijo Tsa Phofu

Litaba

• Ho etsa hore tloaelo ena e atlehe, re na le mosebetsi oa boithuto oo re lokelang ho o etsa
• Letsatsi la 1: Pele ho mokete
• Seo u ka se jang le ho se noa kajeno
• Noa maro a mangata
• Khomarela seo 'mele oa hau o se tsebang
• Boloka lijo tsa hau tse tloaelehileng
• Leka mokopu o boreleli bakeng sa lijo tsa hoseng
• Seo u lokelang ho se etsa kajeno
• Khetha boikoetliso bo itekanetseng
• Mokhoa oa pele oa mokete oa yoga
• Fumana molekane
• Letsatsi la bobeli: Letsatsi la mokete
• Seo u ka se jang le ho se noa kajeno
• Noa lilithara tse 2-3 tsa metsi
• Ja lijo tsa hoseng tse nang le protheine e ngata
• Ja meroho ea protheine le e seng setache bakeng sa lijo tsa mots'eare
• Tlatsa poleiti ea hau ea mokete ka li-veggies
• Seo u lokelang ho se etsa kajeno
• Etsa LISS (low-intensity steady state cardio) hoseng
• Ipehele sebaka sa ho ikoetlisa se fumanehang habonolo sa metsotso e 15 ea HIIT
• Yoga ho hlaolela teboho
• Tsamaea kamora 'lijo tse kholo
• Letsatsi la 3: Kamora 'mokete
• Seo u ka se jang le ho se noa kajeno
• Hydrate, hydrate, hydrate
• Noa litlama tsa litlama
• Khetha lijo tsa hau ka bohlale
• Seo u lokelang ho se etsa kajeno
• Etsa boikoetliso ba metsotso e 20
• Qala hape lenaneo la hau la boikoetliso
• Yoga bakeng sa tšilo ea lijo
• Pele ea Pele

Ho etsa hore tloaelo ena e atlehe, re na le mosebetsi oa boithuto oo re lokelang ho o etsa

Matsatsi a phomolo ke nako ea ho leboha, ho ba le metsoalle le ba lelapa, le ho fumana nako eo u e hlokang haholo mosebetsing. Mokete ona kaofela o tla le lino, lino tse monate le lijo tse fetelletseng le baratuoa.

Haeba u lebelletse mokete o moholo, empa u iphumana u tšaba bloat ea kamora matsatsi a phomolo, bohloko ba mala le ho fokola ha matla, re u koahetse.

Ho tsoa ho seo u ka se jang le ho ikoetlisa ho tla atleha haholo, tataiso ena e felletseng e ntša mehopolo ea hore na u ka ikutloa joang ka ho fetisisa letsatsing la pele le la kamora mokete oa phomolo.

Letsatsi la 1: Pele ho mokete

Kajeno ho mabapi le ho nosetsa metsi, ho boloka lijo tsa hau tse tloaelehileng, le ho khetha lijo tse etsang hore 'mele oa hau o utloe hantle. Hape ke letsatsi le letle la ho kenyelletsa boikoetliso bo itekanetseng bo lateloang ke letoto la likotsi tsa yoga.

Seo u ka se jang le ho se noa kajeno

Noa maro a mangata

Etsa bonnete ba hore u noa metsi a mangata 'me u qobe joala bo bongata. Kaha bongata ba metsi ao u a hlokang ka letsatsi bo ipapisitse le lintlha tse fapaneng, litsebi tse ngata li tla u joetsa hore u noe metsi feela ha u nyoriloe 'me u qobe lino tse nang le k'hafeine, tsoekere le lintho tse tsoekere tsa maiketsetso.

Khomarela seo 'mele oa hau o se tsebang

Ngaka ea 'mele le setsebi sa phepo e nepahetseng, Rachel Straub, MS, CSCS, o re ho khetha lijo tse matlafatsang tseo u tsebang hore' mele oa hau o ka li sebetsana le ho li sila habonolo.

Le ha hona ho fapane le motho e mong le e mong, Straub o re lijo tse ling tse bonolo habonolo ho sistimi ea hau li kenyelletsa:

• Smoothies e thehiloeng liprotheine
• mahe
• salate le kana e halikiloeng
• sandwich
• litholoana le veggies

Boloka lijo tsa hau tse tloaelehileng

Ho ipolaisa tlala pele ho ketsahalo e kholo ha se karabo.

"Batho ba bangata ba etsa phoso ea ho itšeha haholo lik'halori pele ho mokete," ho bolela mokoetlisi ea netefalitsoeng, Katie Dunlop. Sena se ka lebisa ho ho ja ho tlola hobane o qetella o lapile mme o batla ho ja haholo.

Leka mokopu o boreleli bakeng sa lijo tsa hoseng

Dunlop o khothaletsa ho monya smoothie e nang le mokopu bakeng sa lijo tsa hoseng, kaha e imetsoe ke limatlafatsi le li-antioxidants ho u boloka u phetse hantle nakong ena ea khatello. E boetse e na le fiber e ngata ho boloka tšilo ea hau e le maemong le ho u boloka u ikutloa u hlasimolohile nako e telele.

Seo u lokelang ho se etsa kajeno

Khetha boikoetliso bo itekanetseng

Ho bohlokoa ho lekanyetsa koetliso ea matla le koetliso ea pelo matsatsing a etellang ketsahalo pele. Dunlop o re ha manane a rona a tlala ebile maemo a rona a khatello ea maikutlo a nyoloha, o tla batla ho khomarela tloaelo ea hau e tloaelehileng.

E le hore o sebetse hantle, nahana ka ho ikoetlisa ka botlalo ka matla a tsamaeang le ho phatloha ha pelo ho lipakeng tsa li-sets, tse tsejoang hape e le koetliso ea nako e phahameng ea matla (HIIT).

Livideo tse ntle ka ho fetesisa tsa metsotso e 20.

Mokhoa oa pele oa mokete oa yoga

Morupeli oa Yoga Claire Grieve o re o lula a phalla ka matla le matla ho etsa hore metabolism ea hae e tsamaee letsatsi pele ho mokete o moholo.

Re fana ka maikutlo a hore maemo ana a ho ruruha kapa a tšilo ea lijo. Kapa leka video ena ea yoga ea matla e rutoang ke Yoga le Adriene.

Fumana molekane

Matsatsi a phomolo a u fa monyetla o motle oa ho bokella basebetsi le ho ikoetlisa hammoho. Sena se thusa ho qoba moleko oa ho beha boikoetliso ba hau morao hore o qete nako le baratuoa ba hau.

Letsatsi la bobeli: Letsatsi la mokete

Pele re kenella morerong oa hau oa papali bakeng sa letsatsi la mokete, ho bohlokoa ho utloisisa hore na hobaneng re ikutloa re le botsoa ebile re ruruhile kamora mokete o moholo.

Sodium e ngata e ka etsa hore u ikutloe u koalehile, 'me ho cheka ho feta boholo ba lijo tsa hau ho ka nka matla a mangata - ho lebisang mokhathala.

Hape o na le monyetla oa ho ba le tsoekere e ngata… ebe o oa matla, haeba o hahamalla li-dessert tsa matsatsi a phomolo.

Litaba tse monate ke hore o ka boloka botsitso 'meleng oa hau mme o natefeloe ke lijo tseo u li ratang tsa matsatsi a phomolo.

Seo u ka se jang le ho se noa kajeno

Noa lilithara tse 2-3 tsa metsi

Hase feela hore metsi a tla u tlatsa, empa ho felloa ke metsi 'meleng ho ka ferekana joaloka tlala, ho latela Gelina Berg, RD.

Theola khalase kapa tse peli nakong ea lihora tse isang lijong - 'me u ikemisetse ho fumana lilithara tse 2-3 kajeno.

O re: "Mohlomong u tla ba le letsoai le lengata ho feta mehleng, haholo haeba ha se uena ea phehang, ka hona, raha metsi ao ho a loantša."

Ja lijo tsa hoseng tse nang le protheine e ngata

Maya Feller, MS, RD, CDN, e khothaletsa ho qala letsatsi la hau ka lijo tse nang le protheine e ngata ho ikutloa u khotsofetse nako e telele.

O fana ka tlhahiso ea mahe a halikiloeng ka tamati le li-mushroom le lehlakore la litholoana, kapa moferefere oa tofu le li-mushroom, konofolo le onion ka lehlakoreng la meroho.

Ja meroho ea protheine le e seng setache bakeng sa lijo tsa mots'eare

Feller o khothaletsa salate e tala e nang le li-chickpea, avocado, lipeo le meroho e mebala-bala (tamati, pepere ea tšepe, radish, jj.).

Lijo tsa motšehare tse nang le protheine e ngata le carb e tlase li tla u thusa ho qoba ho kena lijong tse kholo u ikutloa u lapile haholo.

Tlatsa poleiti ea hau ea mokete ka li-veggies

Ee, o ntse o ka jarisa lijana tsohle tsa matsatsi a mokete tseo o li ratang haholo, empa Berg o re hape o shebane le ho jarolla meroho.

"Tlatsa halofo ea poleiti ea hau ka li-veggie 'me u qale ho li ja pele (ha takatso ea hau ea lijo e le holimo) kaha li tla latsoa tse ipiletsang haholo ha u lapile," oa eketsa. Asparagus, lihoete, linaoa tse tala le litapole kaofela ke khetho e ntle.

Seo u lokelang ho se etsa kajeno

Etsa LISS (low-intensity steady state cardio) hoseng

Tsamaea sebaka se selelele, ho hloa maoto kapa ho matha. Ke mokhoa o motle oa ho hlakola hlooho ea hau pele ho pherekano ea letsatsi. Hape, o ka e etsa ketsahalo ea lelapa le ho ikoetlisa le molekane kapa sehlopha.

Ipehele sebaka sa ho ikoetlisa se fumanehang habonolo sa metsotso e 15 ea HIIT

Kajeno ho bua ka boiketlo. Ke ka hona Genova e khothalletsang boikoetliso ba 'mele lapeng kapa ho matha ho potoloha setopo.

“Le ka mohla u se ke ua ikutloa u le tlas'a khatello ea ho qeta nako e ngata u etsa boikoetliso hore e be moroalo. Sebakeng seo, sebelisa mokhoa oa HIIT ho kenyelletsa phomolo e nyane, ho sisinyeha ha mmele o felletseng, le ho otla ha pelo ho sebetsa ka bohlale, eseng halelele, "o re.

Yoga ho hlaolela teboho

Matsatsi a phomolo a mabapi le ho leboha, kahoo hobaneng u sa qale letsatsi la hau ka phallo ea yoga ho ithuta ho leboha?

Leka ho bula pelo ka letsatsi la mokete o moholo, joalo ka ntja e shebileng tlase, kamele le ntho e hlaha.

Yoga e bonolo ea teboho ka Yoga le Adriene

Tsamaea kamora 'lijo tse kholo

Boloka matla a hau bakeng sa nako ea lelapa mme u thuse ho ts'ila lijo ka ho tsamaea ka bonolo kamora ho ja.

Letsatsi la 3: Kamora 'mokete

Ha u tsoha kajeno, ho na le monyetla o motle oa hore 'mele oa hau o ka ikutloa o le botsoa ebile o tsoa mali. Ke ka hona sepheo sa letsatsi la kamora mokete le shebaneng le ho fehla metsi, ho ja lijo tse felletseng le ho tsamaisa mmele oa hau.

Seo u ka se jang le ho se noa kajeno

Hydrate, hydrate, hydrate

'Mele oa hau o hloka maro, empa senotlolo ke ho nosetsa ka metsi a se nang kofi, ha ho tsoekere e ekelitsoeng, hape ha ho lino tse tsoekere tsa maiketsetso.

Noa litlama tsa litlama

Hlatsoa li-tea tsa litlama tse nang le thepa e thobang joaloka ginger, turmeric, chamomile le koena.

Khetha lijo tsa hau ka bohlale

Tlatsa lipoleiti tsa hau ka meroho e seng ea starchy, haholo-holo meroho e nang le makhasi a antioxidant. Hape, u se ke ua tlola lijo!

Seo u lokelang ho se etsa kajeno

Etsa boikoetliso ba metsotso e 20

Dunlop o re: "Sohle seo u se hlokang ke metsotso e 20, 'me u tla chesa likhalori ebe u fufuleloa joalo ka ha ho se na motho. Hape, ho ikoetlisa ka potlako ho bonolo ho kena ha u khuts'oane ka nako (hello, Labohlano le Letšo!).

Leka ho ikoetlisa u sebelisa e 'ngoe ea liapp tsa rona tsa boithapollo tseo re li ratang.

Qala hape lenaneo la hau la boikoetliso

Haeba u ikutloa u le mothating oa ho e fumana, Straub o re ho lokile ho qala ts'ebetso ea hau ea ho ikoetlisa khafetsa. Empa haeba u ikutloa u tepelletse, ikemisetse ho tsamaea habonolo.

Yoga bakeng sa tšilo ea lijo

Letsatsing le hlahlamang mokete o moholo, Sarelo o re o tla batla ho etsa lintho tse ling ho matlafatsa sistimi ea hau ea tšilo ea lijo. Ho lutse setulo se sothehileng, le kamele ka thuso eohle ho imolla mathata afe kapa afe a lijo tsa kamora 'mokete.

Pele ea Pele

Ho ka nka matsatsi a 'maloa hore' mele oa hau o khutlele meketeng ea matsatsi a phomolo. Ikhauhele le 'mele oa hau nakong ena.

Ho fokotsa ho ruruha le ho ikutloa u phetse hantle 'meleng ke motsoako oa lijo le boikoetliso.

Fumana ho pheha ka lipepe tsena bakeng sa mala a tsoang.

Tsoela pele ka mosebetsi oa cardio le yoga oo uo qalileng matsatsing a mararo a fetileng ka tloaelo ena. Fokotsa mokhoa oa hau oa ho ikoetlisa kamehla.Tsamaea-le ha u ntse u ea mabenkeleng ka matsatsi a phomolo - kapa u fumane litsela tse ling tsa ho eketsa motsamao o thabileng haholoanyane.

Sara Lindberg, BS, MEd, ke sengoli se ikemetseng sa bophelo bo botle le boikoetliso. O na le lengolo la bachelor lithutong tsa mahlale le degree ea master ea tlhabollo. O qetile bophelo ba hae a ruta batho ka bohlokoa ba bophelo bo botle, bophelo bo botle, ho nahana, le bophelo bo botle ba kelello. O khethehile haholo kamanong ea 'mele ea kelello, a shebile hore na boiketlo ba rona ba kelello le maikutlo bo ama bophelo ba rona bo botle ba' mele joang.