Litlhahiso tse robeli tsa phepo bakeng sa bophelo bo botle ba hau ka mor'a Ramadan

Qetello ea khoeli e hlohonolofalitsoeng ea Ramadan e ntse e atamela, 'me ho hlokahala hore re khutlele mekhoeng ea ho ja butle-butle, kahoo Banin Shaheen, setsebi sa phepo e nepahetseng Fitness First Center, o re fa malebela a robeli a molemo ka ho fetisisa a ho boloka bophelo bo botle le ho phela hantle ha' mele ea rona ka mor'a khoeli ea Ramadan.

Khutlela kemisong ea hau butle-butle

Ho khutlela mekhoeng ea hau ea pele ea ho ja pele ho Ramadan e ka ba ts'oaetso e kholo 'meleng oa hau,' me ho na le phoso e tloaelehileng haholo eo batho ba e etsang nakong ea Eid e leng ho ja lijo tse ngata ho feta pele ho Ramadan.

Qala letsatsi la hau ka lijo tsa hoseng tse phetseng hantle

Ke 'nete hore palo e khothalletsoang ea lijo le lik'hilojule e lokela ho fokotseha matsatsing a pele ka mor'a Ramadan, empa hape u tlameha ho boloka mekhoa e metle ea ho ja, joalo ka lijo tsa hoseng, tse tla u thusa ho hlophisa lijo tsa hau motšehare, ho matlafatsa matla a hao le ho matlafatsa matla a hao. laola takatso ea hau ea lijo.

Ja lijo tse 'maloa ka bongata bo fokolang

Ho ja lijo tse nyenyane tse phetseng hantle letsatsi lohle ho romela letšoao bokong ba hau hore phepelo ea lijo e ngata, ho loketse ho chesa lik'hilojule tseo ka potlako, 'me ho fokotsa ho noa ha lik'halori ka nako e le' ngoe ho u fa matla a mangata.

Le hoja ho ja lik'hilojule tse ngata ka nako e le 'ngoe - le hoja li phetse hantle - ho romela molaetsa bokong ba hau hore phepelo ea lijo e haufi le ho fokotseha kahoo lik'halori tseo li tla bolokoa e le mafura, 'me lijo tsena tse feteletseng hang-hang li tla etsa hore u ikutloe u le monyebe. botsoa.

E-ja protheine e lekaneng

Ho ja palo e nepahetseng ea protheine e felletseng e tsamaellanang le boima ba hau le matla a hau, kaha sena se thusa ho tsitsisa tsoekere ea mali, ho phahamisa boemo ba ho tsepamisa maikutlo le ho boloka matla le matla a 'mele.

Protheine e feletseng e fumaneha haholo lihlahisoa tsa liphoofolo, lebese, lijo-thollo le limela tsa linaoa 'me ke lijo tse loketseng ho tšehetsa' mele le ho fana ka matla nako e telele.

Qoba tšebeliso e feteletseng ea caffeine

Tee le kofi li feta lino tse fuoang baeti moketeng, e leng se bolelang hore karolo e khōlō ea caffeine e na le k'hafeine, e eketsang tsitsipano 'meleng le ho baka mathata a ho robala ha u leka ho khutlela mokhoeng oa hao oa ho robala oa nakong e fetileng.

Fokotsa lipompong nakong ea Eid

Qoba ho ja lipompong tse nang le mafura a mangata le tsoekere, kaha li ka eketsa litekanyetso tsa insulin, tse bakang mokhathala le ho otsela 'me tsa lebisa ho boima ba' mele ka potlako, kahoo leka ho fokotsa lipompong tsa Eid 'me ho e-na le hoo u li nkele ka litholoana tse foreshe kapa tse omisitsoeng.

refuel

Hangata nakong ea Eid, u tla be u tšoarehile ka lelapa le metsoalle, e le hore u se ke ua fumana monyetla oa ho ja lijo kamehla, kapa ho hobe le ho feta, u lebala ho ja le ho tlatsa mpa ea hau ka lipompong tse monate tsa Eid. Bothata ke hore 'mele o tla lula o le boemong ba tlala e feteletseng joalo ka Ramadan mme ka hona o ke ke oa potlakisa metabolism. E le ho boloka polokeho ea kelello le 'mele oa hau, lokisetsa lijo tse phetseng hantle' me u li arolelane le ba lelapa le metsoalle, joalo ka lialmonde, meroho, lierekisi, yogurt, monokotsoai, litholoana tse foreshe le tse omisitsoeng tsa mefuta eohle le mahe a phehiloeng.

noa metsi a mangata

'Mele o hloka metsi ho etsa boholo ba mesebetsi ea oona,' me ho noa metsi a mangata ho tla ntša chefo 'meleng oa hao, ho boloka letlalo la hao le phetse hantle, le ho u thusa ho ja lijo tse fokolang. E boetse e thusa ho fana ka matla ho mesifa, ho fokotsa matšoao a letsatsi, le ho laola lik'hilojule, kaha u ka loantša takatso ea lijo ka ho ja lijo tse sa pheleng ka mor'a Ramadan ka ho noa metsi.