Ka mor'a ho qeta nako, basali ba bangata ba qala ho fetola setšoantšo 'me ba leka ho nka liaparo tse patela mefokolo. Bakeng sa ba sa batleng ho mamella taba ea hore hona joale ha ba ntlafatse feela ka lijo tse kotsi, empa ho tsoa liphetoho tse ling tsa li-hormone, ho na le likeletso tse 'maloa tse atlehang tse tla thusa ho ipoloka u le sebōpeho ho lilemo leha e le life ...
Mehloli e meng e re ho ke ke ha khoneha ho tlosa ligrama tse eketsehileng ka lijo tse latelang ka lilemo tse 40, empa ho lahleheloa ke boima ke mokhoa oa motho ka mong mme polelo ena e ke ke ea sebelisoa ho basali bohle.
Lisosa tsa lik'hilograma tse eketsehileng
- Nakong ena, mosali enoa o fokotsa boholo ba mesifa ea mesifa, eo hape, e nkeloa sebaka ke mafura. Ho feta moo, mesifa e fokotsehang, lik'hilojule tse seng kae tseo u li jang.
- Ha e le lilemo, metabolism 'meleng e fokotseha' me lijo ha li fuoe ka potlako, 'me sena se baka ponahalo ea lik'hilograma tse eketsehileng.
- Basali ba bang, liketso tsa motlakase li fokotseha ka lilemo, tse amang metabolism . Ke hore, lik'hilojule li jeoa tlase, tse bolelang hore ka lijo tse tšoanang, boima bo ka kenyelletsoa.
U ka tlosa lipepa tse eketsehileng joang?
Ho fokotsa boima ba 'mele hape ho thabela ho nahanisisa ka seiponeng, ho hlokahala hore ho behe lintho tse tlang pele bophelong. Haeba u hlile u batla sena 'me u ipehetse pakane, joale mokhoa oa ho theola' mele o tla qala.
- Beha pakane ea hore u se ke ua theola boima ba 'mele,' me u fetole tsela ea bophelo, hobane basali ba bang ba leka ho theola boima ba 'mele, ba sebelisa mefuta e sa tšoaneng ea lijo, tseo, haeba li fanoe ka phello, hangata e ba nakoana.
- Fokotsa lijo tsa caloric tsa lijo tsa hau ka 10%. Hape, litsebi tsa phepo e nepahetseng li khothalletsa ho qala ho ja lijo tse 'maloa, bonyane makhetlo a 4 ka letsatsi. Ka hona, o ka eketsa tekanyo ea ts'oaetso le ho felisa tlala.
- Mokhoa oa ho theola boima ba 'mele o lokela ho tlisa monate. Fana ka boroko bo botle, kena bakeng sa lipapali, tse ke keng tsa u thusa feela ho theola boima ba 'mele, empa hape le ho ntlafatsa molumo oa litho tsohle. U se ke ua lebala ka litsela tse sa tšoaneng tsa litlolo le ho silila, tse fanang ka maikutlo a tsotehang le boikutlo ba boikhathollo.
Lihlahisoa tse 5 tse khothalletsoang ka mor'a lilemo tse 40:
- li-cherry li na le li-lycopene tsa eona, tse sireletsang 'mele ho itšoara ka lik'hemik'hale;
- e tšela oli e nang le omega-3-fatty acid, e hlokahalang bakeng sa ho tsosolosoa ha sebōpeho;
- lero la cranberry le na le li-vitamin C le li bohlokoa tsa amino acid , e tsosolosa 'mele;
- yogurt, e entsoeng ka lebese la nku, e ntlafatsa boemo ba mesifa ea mesifa, hape e thibela botsofali ba 'mele;
- Li-walnut li na le li-enzyme tse thibelang ponahalo ea lisele tsa kankere.
Lithibelo tse 5 bakeng sa basali ba fetang 40:
- lihlahisoa tsa liphoofolo;
- lipompong;
- fried;
- kofi;
- li-preservatives, joalo-joalo "lik'hemik'hale".
Mojaro o hlokahalang oa 'mele
U ka kena papaling e amohelehang haholo ho uena.
- Koetliso ea boithaopo (mohlala, ho matha, ho sesa, ho tantša, ho palama libaesekele). Mefuta ena ea meroalo e sebetsa hantle 'meleng' me e thusa ho felisa boima bo feteletseng.
Ho phaella moo, ho ikoetlisa ho fokotsa kotsi ea botenya, hammoho le mathata a pelo le a methapo. - Sebelisa mekhoa e mengata (haholo-holo ho ikoetlisa ka li-simulator kapa ka li-dumbbells, barbells). Koetliso e joalo e tsosolosa lisele tse senyehileng tsa mesifa le ho eketsa molumo oa letlalo.
Bakeng sa basali bao ka lilemo tse 40 ba tšoanelehang ka ho fetisisa ho yoga, pilates, aqua aerobics kapa bodyflex.
Haeba u latela litlhahiso, joale ka lilemo tse 40 u ke ke ua tšoenyeha ka liponto tse eketsehileng.