Litsela tse 15 tsa ho fokotsa mafura a Belly kamora Lenyalo

Mabitso A Makaletseng A Bana

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Basali ba Maindia, ketsahalo ea boima ba 'mele hangata e bonoa kamora lenyalo. Le ha nakong ea lechato, basali ba tloaetse ho ja boima ba 'mele ho shebahala ba phethehile ka letsatsi la bona la lechato, lijo tsa bona li ea toss hang ha ba se ba nyetse.

E kanna ea bonahala e se taba e kholo qalong, empa mathata a ka hlaha hamorao. Boima ba 'mele bo hlahelletse ho basali ba bangata mme sena se ka baka mathata a mangata a bophelo bo botle, a kenyeletsang khatello e phahameng ea mali, lefu la pelo, lefu la masapo le masapo le litaba tse ling tse ngata.

Haeba u sa tsoa nyala 'me u ntse u ipotsa hore na u ka fokotsa mafura a mpa joang kamora lenyalo' me u batla ho tseba hore na sesosa sa ho nona ke eng, re hlalositse mabaka a 'maloa a hore na hobaneng sena se etsahala le basali.

Mabaka a ho nona, haholo-holo kamora lenyalo, e ka ba:

1. Lijo tse sa nepahalang

Kamora ketsahalo e khathatsang ea matsatsi a mararo ea lenyalo la hau, o ea leetong la hau la lechato, moo ka tlhaho o jang lijo tse ngata tsa kantle. Kahoo, o thabela likhalori tse eketsang li-kilos tse eketsehileng 'meleng oa hau.

2. Lintho tse tlang pele bophelong li qala ho fetoha

Kamora lenyalo, lintho tse tlang pele bophelong ba mosali lia fetoha hobane le eena o hloka ho nahana ka thabo ea ba bang. E ka ba ka lebaka la mokhoa oa ho ja o sa reroang kapa ho laola mesebetsi ea lapeng le mosebetsi oa ofising hoo a qetellang a tlotse lijo tsa hoseng kapa tsa mots'eare.

3. Ho ja Khafetsa

Kamora lenyalo, banyalani ba bacha ba lula ba e-ja le ho hlahloba ka lireschorente tse fapaneng. Hape, ho ea meketjaneng e mengata ea lijo tsa mantsiboea le metsoalle le ba lelapa ho ka u lumella ho apara likhalori tse eketsehileng le boima thekeng la hao.

4. Boimana

Kamora lenyalo, basali ba bangata ba hlokomoloha kemiso ea bona ea ho ikoetlisa le kamora ho beleha ngoana, e leng lebaka le leng la bohlokoa la ho nona kamora ho nyaloa.

Hobaneng ha ho le bohlokoa ho lahla mafura a Belly

Haeba u ntse u nahana ka mokhoa oa ho fokotsa mafura a ka mpeng kamora lenyalo, bala ho fumana malebela a ho theola boima ba 'mele ao u a hlokang ho a latela kamora lenyalo.

1. Ho Sebetsa

Ho ikoetlisa ho bapala karolo ea bohlokoa ho aheng 'mele. Ho ikoetlisa ha Cardio le ho phahamisa litšepe ho tla u lumella ho fihlela 'mele o nang le litone. Empa, haeba o sa phutholoha ka ho phahamisa litšepe, o ka leka yoga e sebetsang ka mokhoa o makatsang ho theoleng boima ba 'mele kapele.

2. Tee e Tala

Tee e tala e eketsa metabolism mme e thibela ho boloka mafura 'meleng oa hau. E boetse e thusa ho theola maemo a phahameng a k'holeseterole 'meleng.

3. Hlafuna Lijo Tsa Hao Butle

Ho netefalitsoe hore ho hlafuna lijo butle-butle ho fa mpa mpa nako ea ho bua hore o ikutloa o khotsofetse ebile o ntlafatsa phepo e thusang hore qetellong o theole boima ba 'mele.

4. E-ja lijo tsa hoseng tse khotsofatsang

Ho ja lijo tsa hoseng ka botlalo hoseng hoa hlokahala 'me sena se u thusa ho theola boima ba' mele kapele. Ho ja lijo tse matla ho thibela ho ja ho tlōla tekano nakong e tlang ea letsatsi ho seng joalo ho bakang boima ba 'mele. Kahoo, ja lijo tsa hoseng tse phetseng hantle hoseng haholo.

Hape, o kanna oa leka ho kenyelletsa lijo tsena lijong tsa hau tsa letsatsi le letsatsi tse tla u thusa hore u lule u phetse hantle kamora lenyalo.

1. Asparagase

Asparagus e na le bokhoni ba ho ntša chefo hape e sebetsa joalo ka moriana ho fokotsa poloko ea metsi, e bakang ho thunya ka mpeng. Hape ke mohloli oa insulin, e leng fiber e bolokang tsamaiso ea tšilo ea lijo e phetse hantle.

2. Litholoana tsa Citrus

Litholoana tsa litholoana tsa lamunu tse kang lilamunu, pomelo, litholoana tsa morara, lilamunu le kalaka li na le vithamine C e ngata le potasiamo. Potasiamo e thusa ho loantša ho ruruha le li-antioxidants ho loantša ho ruruha ho amanang le polokelo ea mafura a mpeng.

3. Likomkomere

Likomkomere li na le likhalori tse tlase tse nang le metsi a mangata a thusang ho tlosa litšila 'meleng ho fokotsa ho boloka metsi hape ho thibela ho ja haholo.

4. Avocado

Barati ba avocado ba na le lebaka la ho thaba! Ho ja avocado khafetsa ho fokotsa mafura a mpeng mme ho boloka pelo ea hau e phetse hantle mme ho fokotsa takatso ea ho ja lijo tse nang le likhalori tse ngata.

5. Meroho e Tala e Makhasi

Meroho e kang sepinichi le khale li laetsoe ka liminerale tse thibelang ho thunya ka mpeng.

6. Litlhapi

Litlhapi li na le omega-3 fatty acids e phetseng hantle haholo pelong. Litlhapi tse kang tuna, sardine le salmon ke liprotheine tse omeletseng tse thusang ho tlatsa mpa le ho thibela litakatso.

Lijo tse 10 tsa Sour Bakeng sa Ho Theola Boima ba 'mele

7. Monokotšoai

Lijo tse monate tse kang tse tala, fragole, li-blueberries li tletse polyphenols le fiber e u thusang ho theola boima ba 'mele le ho thibela mafura a mpa hore a se ke a theha.

8. Mahe

Mahe a na le liprotheine tse ngata ebile ke mohloli o moholo oa arginine - sebetsa sa tahlehelo ea boima bo thusang ho fokotsa mafura a mpeng.

9. Oli ea Mohloaare

Oli ea mohloaare e sa tsoaloang e thusa ho theola 'mele. Haeba u pheha, u sesa kapa u chesa, sebelisa oli ea mohloaare e sa tsoaloang ke boroetsana.

10. Linate

Linate tse kang lialmonde, linate, walnuts, pistachios, jj., Li tsejoa li fokotsa mafura a mpeng. Ba ruile mafura a monounsaturated a bolokang pelo ea hau e phetse hantle.

11. Artichokes

Artichokes ke e 'ngoe ea meroho e nang le fiber e tlatsang ka mokhoa o makatsang. Ho fokotsa takatso ea lijo pele u ja, etsa salate ka tamati le mehloaare bakeng sa lijo tse hlabosang.

Lioli tse 11 tse holimo ka ho fetisisa tsa ho pheha tse tla u boloka u phela hantle

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