Mokhoa o bonolo oa ho theola boima ba 'mele ntle le ho ja hanyane

Mokhoa o bonolo oa ho theola boima ba 'mele ntle le ho ja hanyane

Ha ho tluoa tabeng ea ho theola boima ba 'mele, ntho ea pele e tlang kelellong ke lijo. Mokhoa oa ho nahana oa ba bang o fetotsoe ka mokhoa o amanang le ho fokotsa lijo kapa ho latela lijo tse boima ke mokhoa oa ho theola boima ba 'mele, esita le ho isa bohōleng ba ho phahamisa lipolelo tsa litsebi tse ling tsa phepo eo ba ka thusang ho li fumana. tlosa lik'hilograma tsa boima ba 'mele ka matsatsi a seng makae,' me 'nete ke hore mekhoa e sa pheleng e ka baka mefokolo e mengata' meleng.

Ho theola boima ba 'mele Ha ho hlokahale hore motho a je lijo tse phehiloeng kapa tse sa hlajoang ho theola boima ba 'mele. Ho latela Times of India, ho theola boima ba 'mele ho ka ts'ehetsoa ka mokhoa o tsitsitseng ka liphetoho tse bonolo tsa bophelo, ka tsela e latelang:

phepo e nepahetseng

Ba bangata ba leqe ho ja lijo hobane ba nahana hore lijo tse phehiloeng le li-salads feela. Ke nako ea ho phetla bubble ea tšōmo ena ea lijo. Lijo li bolela feela thibelo ea lijo tse itseng tse ka bakang boima ba 'mele le ho baka kotsi' meleng, empa ha ho bolele hore ho na le tlhokahalo ea ho ipolaisa tlala kapa ho itima lijo ho tsoa lijong tsohle tse monate, ho e-na le hoo, ho lekanyelitsoe ho fokotsa tšebeliso ea lijo. ea lijo tse phehiloeng, tse halikiloeng le lipompong tse tsoekere. Ka lehlakoreng le leng, ho ja litholoana tse ngata, meroho, lijo-thollo le mafura a phetseng hantle, u ka fetela butle-butle ho lijo tse nang le phepo e nepahetseng tse fanang ka liphello tse hlollang tsa nako e telele.

Mokhoa oa bophelo

Haeba motho a batla ho theola boima ba 'mele le ho bo boloka, ho molemo ho fetola mokhoa oa bophelo ho e-na le ho latela lijo leha e le life tseo e seng tsa sebele. ’Mele o hloka mefuta e sa tšoaneng ea livithamine, liminerale, liprotheine, fiber, lik’habohaedreite, esita le mafura a molemo. Ho finyella litlhoko tsena, lijo li tlameha ho ba tse leka-lekaneng, kamehla li hopole hore sepheo sa tsona ke ho tšehetsa bophelo bo botle le bophelo bo botle ka ho fa ’mele limatlafatsi tseo o li hlokang. Ho sebelisa lijo tse bonolo, tse phehiloeng lapeng, hammoho le lijo tse nang le lik'halori, ke tsela e molemo ka ho fetisisa ea ho theola boima ba 'mele ka tsela e phetseng hantle.

Lijo tse hlokahalang bakeng sa 'mele

Litsebi li eletsa hore lijo-thollo tse ngata li kenyelelitsoe lijong, ntle le ho ela hloko litekanyo tse nepahetseng tsa protheine. Ho batho ba sa jeng meroho, lijo tse kang quinoa, soya, spinach le linaoa ke mehloli e metle ea protheine. Haeba motho e se motho ea sa jeng meroho, a ka khetha pakeng tsa likhetho tsa protheine e se nang mafura tse kang makhooa a mahe le letsoele la khoho. Lijo tse batang tse tsoekere le lino-mapholi li lokela ho nkeloa sebaka ke lero la litholoana tse ncha le lemonade. Litsebi li khothalletsa ho ja linate tse ngata le lipeo ka lijo tse phetseng hantle tse kang lialmonde, walnuts, peo ea mokopu le li-flaxseeds, hammoho le ho ja mefuta e 2-3 ea litholoana ka letsatsi, empa eseng ka bongata bo feteletseng.

Boikoetliso ba kamehla ba 'mele

Ntle le karolo ea phepo e nepahetseng, mofuta o mong oa boikoetliso oa 'mele oa hlokahala ho boloka' mele o le mafolofolo le ho sebetsa. Ho ikoetlisa ha ho ntlafatse feela ho potoloha ha mali, empa ho boetse ho etsa hore u ikutloe u le monyebe ebile u le monyebe, o bonahalang 'meleng oohle ka melemo. U lokela ho etsa metsotso e 30-40 ea boikoetliso ba aerobic bonyane makhetlo a 5-6 ka beke. Boikoetliso bo kenyelletsa ho tsamaea, ho matha, ho palama baesekele, yoga, pilates kapa mofuta ofe kapa ofe oa lipapali tse kang badminton, tennis, basketball, ho sesa le likhetho tse ling tse ntle. Ho ikoetlisa kamehla hammoho le ho ja lijo tse phetseng hantle ho tla hlahisa litholoana tse ntle haholo bakeng sa bophelo bo botle ka kakaretso.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023