Hlakola Boithabiso Bohle Lehlabuleng Lena U sa Isehele Abs

Litaba

• Etsa lihlopha tse 'maloa tsa pheta-pheta.
• Ja kapele.
• Eba le ice cream cone beke le beke.
• Boloka li-tab tab ea hau.
• Tsamaea kapele.
• Fana ka matsatsi a hau a beke ho ikoetlisa hanyane
• Tlhahlobo bakeng sa

Ka lijo tsohle tse ncha le mesebetsi ea ka ntle, u ka nahana hore lehlabula le tlameha ho ba le botsoalle haholo. "Empa le hoja batho ka tloaelo ba amahanya nako ea phomolo le ho eketseha ha boima ba 'mele, hona joale ke bona basali ba beha boima ba lik'hilograma tse eketsehileng nakong ea mocheso oa leholimo," ho bolela Keri Gans, R.D.N., mongoli oa buka. The Small Change Diet. Matsatsi a phomolo ke khoeli ea ketsahalo e khethehileng ea ho ja le ho noa, ha lehlabula e le likhoeli tse tharo tsa meketjana, libaka tsa ho pheha, machato, matsatsi a phomolo, le mafelo-beke ba qeta nako e ngata ba ithata ho fapana le ho sesa. Ka holim'a seo, ho na le lebaka la ho tepella. Kamora likhoeli tsa ho khalemeloa ka ho ja le ho ikoetlisa, ba bangata ba batla ho itokolla hlabula. "Ha e le hantle, Loetse ke Pherekhong e ncha - khoeli eo batho ba lekang ho theola boima ba 'mele boo ba bo behileng," ho bolela Gans. Ha ho hlokahale, leha ho le joalo-o ka tšoarella ho liphetho tseo u li sebelitseng ka thata ka malebela ana.

Etsa lihlopha tse 'maloa tsa pheta-pheta.

Ha o lokolla mokhoa oa hau oa ho ja le oa ho ikoetlisa, abs ea hau ke e 'ngoe ea lintho tsa pele tse lokelang ho etsoa. Empa o ka boloka mpa ea hau e tiile 'me e le matla ka ho kenyelletsa metsamao e seng mekae feela nakong ea boikoetliso bo bong le bo bong. Mokoetlisi oa botho Ryan Taylor, mothehi oa Koetliso ea Taylor ea Chicago, o fana ka maikutlo a ho etsa lihlopha tse peli kapa tse tharo tsa 15 ho 20 reps ea metsamao e kang V-ups, Swiss ball pikes (ka liatla fatše le maotong kapa mangole holim'a bolo ea Switzerland, hula maoto ho leba sefubeng, ho phahamisa letheka), le ba hloa lithaba. (Mona ke boikoetliso ba hoseng bakeng sa flat abs letsatsi lohle.)

Ja kapele.

Ka lebaka la motšehare o moholo oa lehlabula, ho bonolo ho ja lijo hamorao ho feta tloaelo. Empa kemiso eo ha e u tsoele molemo, ho latela thuto e entsoeng ho Journal ea Machaba ea Botenya e fumaneng batho ba batenya ho feta ba 420 nakong ea lenaneo la ho theola boima ba 'mele la libeke tse 20. Batho ba ithutoang ba ne ba latela lijo tsa Mediterranean, kahoo lijo tsa motšehare e ne e le lijo tsa bona tse ka sehloohong. Ba jang lijo tsa bona tsa mantlha pele ho nako (pele ho hora ea boraro thapama) ba ile ba lahleheloa ke liponto tse ling tse ka bang hlano ho feta ba neng ba e-na le lijo tsa mantlha kamora nako (kamora hora ea boraro thapama) - leha lihlopha tsena ka bobeli li ne li ja likhalori tse lekanang 'me li ikoetlisa ka mokhoa o lekanang. Bafuputsi ha ba na bonnete ba hore na hobaneng sena se etsahetse, empa khopolo e le 'ngoe ke hore ho ja hamorao ho ka ama morethetho oa circadian o amang metabolism. Janis Jibrin, RD.N., mongoli oa The Pescetarian Plan, o khothaletsa ho ja lijo tsa mots'eare pakeng tsa motšehare le hora ea bosiu, ho ba le seneke sa mantsiboea le ho ja lijo tsa mantsiboea pele ho hora ea bosupa mantsiboea.

Eba le ice cream cone beke le beke.

Nahana ka ice cream ea ts'oarellang lintho tseo u batlang ho li etsa nakong ea lehlabula. Kaha batho ba bangata ba qeta likhoeli tsena ba le maemong a phomolo a phomolo, maikutlo mabapi le moleko a ba teng, "Hei, ke hlabula, hobaneng?" Na ke lokela ho tlola boikoetliso? "Ke lehlabula, hobane'ng?" Na ke lokela ho ja ice cream cone ee? "Hlabula! Hobane'ng?" Splurge 'me u felle ka kolobe e felletseng, ho thibela ho ikutloa u haelloa, empa e boloke hanngoe ka beke, Gans e fana ka maikutlo. E tla u boloka u tšepahala mme u etse hore kalafo e bonahale e le ea bohlokoa le ho feta. (Mona ke mokhoa oa ho etsa mokhoa o bohlale.)

Boloka li-tab tab ea hau.

Ho bonolo ho lebala hore na ke li-cocktails tse kae tse u thellisang meketjaneng, machatong le meketjaneng e meng ea boithabiso (hobane o tlatsa senoelo se le seng khafetsa-kapa motho e mong a ntse au qhekella) ho feta lireschorenteng (moo o tlamehang ho odara le ho lefa bakeng sa seno ka seng) esita le hae. Leqheka le leng ke ho kenya li-stirrers tse nyane kapa li-napkins tsa li-cocktail tse fanoeng e le hore u be le bopaki ba hore na u noelitse lino tse kae. Ho noa ntho eo u e ratang empa e sa theohe hantle ho tla u liehisa, ho bolela Gans. Haeba u tloaetse ho rosa rosé, fetohela ho biri. (Mona ke libiri tse 20 tse tlaase tseo re li ratang.) Kgetho e 'ngoe: Kopa halofo ea ho tšela. "Ke motho ea thata oa martini, kahoo ka linako tse ling haeba ke se ke e-na le e 'ngoe' me ke batla e 'ngoe, ke laela halofo ea martini ho e-na le hoo. Kea tseba hore ke tla noa eng kapa eng e ka khalase ea ka, kahoo haeba ke fumana feela. halofo, ke sebelisa likhalori tse fokolang, "ho bolela Gans.

Tsamaea kapele.

Bafuputsi ba Univesithi ea Harvard ba ile ba hlahloba liphuputso tse ’maloa tse bontšang hore bana ba lilemong tsa ho kena sekolo ba nona ka potlako nakong ea lehlabula. Lebaka le leng e kanna ea ba hore maphelo a bona ha a hlophisehe hantle ha sekolo se tsoa. Le hoja batho ba bangata ba baholo ba sa phomole nakong ea lehlabula, lintho tse kang maeto, Labohlano la lehlabula, le tšubuhlellano ea liketsahalo tsa boithabiso li ka u sitisa, tsa sitisa mekhoa ea hau ea ho ja le ho ikoetlisa. (Lula u phetse hantle ka li-celeb tsa maeto a maeto.) Senotlolo ke ho theha botsitso bo itseng. Taylor o re tsela e bonolo ka ho fetisisa ea ho etsa sena ke ho ikoetlisa pele hoseng. O re: "Bareki ba ka ba hoseng haholo ke bona ba tsitsitseng ka ho fetesisa, 'me ba lula ba kotula litholoana tse ntle."

Fana ka matsatsi a hau a beke ho ikoetlisa hanyane

Rea tseba hore ke nako e bonolo ea ho phela, empa etsa metsotso e 40 feela ho tloha Mantaha ho fihlela Labohlano bakeng sa mofufutso. Tlhahlobo ea lithuto koranteng Tsoelo-pele ho Mafu a Pelo le Pelo e bontša hore o hloka bonyane ba metsotso e 200 ho isa ho 250 ea boikoetliso bo itekanetseng ka beke ho boloka boima ba 'mele. "Phuputso e fana ka maikutlo a hore ha ho tluoa tabeng ea ho boloka boima ba 'mele, ho ikoetlisa haholoanyane ho molemo," ho bolela sengoli sa tlhahlobo Damon Swift, Ph.D. Kahoo haeba u rera ho qeta mafelo-beke u pakile setulong sa mokatong o haufi le letamo, khetha Moqebelo le Sontaha e le matsatsi a hau a phomolo nakong ea lehlabula. Ka tsela eo, u tla be u e-na le matsatsi a mahlano a ho ikoetlisa tlas'a lebanta la hau ha u fihla mafelo-beke. Molao-motheo ona oa sebetsa le lijong tsa hau: "Har'a beke, leka ho lula u phehe lijo tsa hau, 'me u leke ho ba mofuta o phetseng hantle ho uena," Gans o re.

Tlhahlobo bakeng sa