Malebela a molemo bakeng sa ba nang le bothata ba ho ota ho feteletseng

Haeba u na le bosose bo feteletseng, u lokela ho latela litlhahiso tsena:

1- E-ja lijo tse nang le lik'hilojule tse ngata tse kang linaoa, lijo-thollo, nama, bohobe, raese, litholoana tse omisitsoeng le linate.

2- Ho kenyelletsa meroho e meng lijong, joalo ka: linaoa tsa Fora, cauliflower, k'habeche ea Chaena, lihoete, lettuce, spinach, asparagus, mokopu kapa eggplant.

3- Ho kenyelletsa likarolo tse phetseng hantle tsa nama e khubelu lijong, u hlokomele hore u se ke ua ja ho feta tekano e le hore u se ke ua phahamisa k'holeseterole.

4- Kenya oli e ngata ea mohloaare ho salate.

5- Ja lihlahisoa tsa lebese ntle le lebese le felletseng.

6- Ho eketsa palo ea lijo, e le hore e be lijo tse tšeletseng ka letsatsi; Lijo tse tharo tse kholo le li-snacks tse tharo.

7- Etsa bonnete ba hore lijo tsa hoseng, tsa motšehare le tsa lijo tsa mantsiboea li boima, haholo-holo lijo tsa mantsiboea, hobane metabolism nakong ea boroko ha e sebetse, e leng se tiisang hore boima ba 'mele bo potlakile.

8- Ho ja liprotheine tse ngata ho haha ​​mesifa, 'me liprotheine li fumanoa maheng, nama e mafura, tlhapi, likhoho tse se nang letlalo, limela tsa linaoa, k'habeche le lihlahisoa tsa lebese, ntle le litlhapi tse kang tuna le mackerel.

9- Ho ja haholo mafura a phetseng hantle bakeng sa kholo ea mesifa le tlhahiso ea lihomone tse kang testosterone, ntle le ho phahamisa litekanyetso tsa metabolism tse tlatsetsang ho tlosa mafura a mabe le ho boloka tse ntle.Mafura ana a ka fumanoa ka linate, meroho e makhasi, salmon, oli ea mohloaare le oli ea avocado.

10- Hlokomela hore u se ke ua noa metsi pele u ja, kaha metsi a tlala ka mpeng 'me a matlafatsa maikutlo a ho khora.

11- Etsa bonnete ba hore u sebelisa lijana tse kholo tsa lijo ha u ja.

22- Kenya tranelate ho kofi ho fumana likhalori tse ngata.

23- Nka lisebelisoa tse ling tsa phepo tse thusang ho haha ​​​​mesifa le ho fumana li-kilogram tse ngata.

24 - Netefatsa boroko bo lekaneng le bo utloahalang.

25- Qoba ho tsuba, ho tlohela ho tsuba hangata ho tla lebisa boima ba 'mele.

26- Etsa bonnete ba hore u ikoetlisa bonyane habeli ka beke, haholo-holo lipapali tse eketsang mesifa.

Lihlooho tse ling: 

Lijo tse jang ka potlako haholo ho qhibilihisa mafura

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