Hypertrophic Cardiomyopathy: Matšoao, Lisosa, Phekolo le Thibelo Sheba Mohlala Bakeng sa Litemoso Tse Potlakileng LUMELLA LITLHAKISO Bakeng sa Litemoso tsa Letsatsi le LetsatsiKa hare feela
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Motho e mong le e mong o lora ka ho ba le 'mele o nang le lithane tse ntle. Toning 'mele oa hau ha se feela ho theola boima ba' mele, ho bolela ho ba le 'mele o tiileng o nang le mesifa e hlalositsoeng hantle.
Ho latela mokhoa o tloaelehileng oa boikoetliso ho ke ke ha u ts'episa mmele o nang le litone. Lijo tse nepahetseng, tse nang le phepo e nepahetseng li kopantsoe le boikoetliso bo ikhethileng bo kang cardio, ho matha le ho phahamisa litšepe ho ka u thusa ho fumana 'mele o mosesane.
Lijo tse 4 tsa ho lula u le mosesane
Tumelo e tloaelehileng har'a basali ke hore ba hloka boikoetliso bo fapaneng le ba banna, e leng 'nete ho hang. Ka mokhoa o ts'oanang, ho ja lijo tse senyehileng ho ke ke ha sebetsa kaha sena se ka etsa hore 'mele oa hau o fokolise le ho hloka phepo e nepahetseng. 'Mele o nang le lithane o mabapi le mokokotlo o matla le o mosesane, empa eseng o mosesane.
Motsoako oa phepo e leka-lekaneng hammoho le ho ikoetlisa ka ho khetheha ho ka u thusa hore u be le mokokotlo o monate. Mosali e mong le e mong o tlameha ho etsa boiteko ba ho ithuta ho khutlisa molumo.
Maikutlo a Lean Healthy Breakfast Ho Fumana Slim
Tse latelang ke litlhahiso tse ka u tataisang ho khutlisetsa lithane tse hantle ka tsela e phetseng hantle.
Koetliso ea boima ba 'mele
Cardio feela e ke ke ea thusa 'mele oa hau hore o tone. Ho phahamisa litšepe ho tla u thusa ho fihlella mokokotlo. Kamora libeke tse 'maloa, mesifa ea hau ea mesifa e tla hlalosoa hantle,' me u tla ba le matla a mangata ho feta neng kapa neng. Ena ke e 'ngoe ea litsela tse molemohali tsa ho khutlisetsoa molumo.
Push Ups le Crunches
Ke e 'ngoe ea boikoetliso bo botle ka ho fetesisa ho fumana' mele o holimo o nang le litone. Ena ke e 'ngoe ea boikoetliso bo botle ka ho fetisisa sefubeng, mahetleng, abs le triceps. Se ke oa sutumetsa ka thata leha ho le joalo.
Boikoetliso ba Cardio
Boikoetliso ba Cardio boa thusa ho fumana 'mele o nang le litone. Etsa boikoetliso ba Cardio makhetlo a mararo ka beke. Boikoetliso ba Cardio bo u thusa ho senya mafura le ho khutlisa molumo. Ena ke e 'ngoe ea likeletso tsa boikoetliso tseo motho e mong le e mong a lokelang ho li etsa.
Ho matha
Ho matha metsotso e 30 ho isa ho e 40 ka letsatsi ho thusa 'mele. E o thusa ho ba le boemo bo botle ba mmele le mokokotlo o tone.
Tee e Tala
Tee e tala e thusa ho theola boemo bo phahameng ba k'holeseterole hape e tlosa chefo ea 'mele. E na le li-anti-oxidants. Bafuputsi ba bangata ba bontšitse hore tee e tala e ka eketsa sekhahla sa ho chesa mafura le ho thusa ho theola boima ba 'mele.
Ja Meroho le Litholoana Tse Eketsehileng
Meroho le litholoana li bohlokoa 'meleng le mokokotlong kaha ke mohloli o motle oa livithamini. Li thusa tšilo ea lijo 'me li boloka' mele ea rona e nosetsoa.
Ja mafura a phetseng hantle
Mafura a bohlokoa a bohlokoa ho hlahisa 'mele oa hau o kaholimo. O ka kenyelletsa walnuts, lialmonde, matokomane, li-avocado le oli ea mohloaare lijong tsa hau tsa letsatsi le letsatsi ho fihlela litlhoko tsa hau tsa mafura.
Liprotheine
U lokela ho eketsa phepo ea hau ea protheine le ho fokotsa lijo tse nang le setache. Kahoo, o tlameha ho kenyelletsa mahe, linaoa, nama, harese, soya le lijo tsohle tse nang le protheine lijong tsa hau. Ena ke e 'ngoe ea litsela tsa ho khutlisetsoa morao.
Arola Lijo Tsa Hao
E-ba le likarolo tse nyane tsa lijo nako le nako. Ho ja lijo tse nyane ho eketsa metabolism ea mmele mme ho etsa hore o hloke tlala. Kahoo, o qetella o ja li-calories tse seng kae.
Thaba
Ho imeloa kelellong ho na le phello e mpe bophelong ba hau. Ho imeloa kelellong ho ka etsa hore u lape ka linako tsohle. Ka lebaka leo, takatso ea lijo ea eketseha 'me' mele oa hao oa tsoa sebopehong. Ena ke e 'ngoe ea malebela a basali a toning.
Linako tse nepahetseng tsa Lijo
Ja lijo tsa hoseng joalo ka morena, lijo tsa mots'eare joalo ka khosana le lijo tsa mantsiboea joalo ka mofutsana. Hape, linako li bohlokoa. U lokela ho qeta lijo tsa hau tsa motšehare bonyane lihora tse 'maloa pele u robala. Ho eletsoa ho ja lijo tsa hau tsa mantsiboea pele ho 8 bosiu.
Robala hantle
Re tlameha ho robala lihora tse robeli 'meleng le kelellong. Haeba u haelloa ke boroko, e ka bontša bophelo ba hau bo botle.
Se ke oa Ipolaisa tlala
Le ka mohla u se ke oa ea itima lijo hobane e tla u fokolisa feela. Ha o lapisa 'mele oa hau, mesifa e tla senyeha. 'Mele le mokokotlo o nang le molumo o bolela mafura a fokolang le mesifa e hlalositsoeng haholoanyane.
Noa Metsi A mangata
Metsi a nooang a thusa 'mele oa hau ho ntša chefo le ho lula o le metsi. E thusa ho khutlisetsoa morao. Likhalase tsa metsi tse robeli ho isa ho tse leshome li lekane ka letsatsi. Leka ho qoba soda le lero.
