Malebela a 7 a Lijo Bakeng sa Toned ea lipakete tse tšeletseng Abs

Mabitso A Makaletseng A Bana

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Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Boholo ba batho ba nahana hore boikoetliso ba 'mele ke eona feela tsela ea ho fumana mesifa ea mpa e matla, e matla. E, re bua ka li-abs tse matla, tse nang le lithane tse tšeletseng. Empa, o boetse o hloka ho tseba hore motswako wa malebela a phepo e nepahetseng o nang le kemiso e tiileng ea boikoetliso o tla o fa abs ea hau e phethahetseng le mantlha.

Batho ba bangata ba tsepamisa maikutlo lijong tsa li-abs tsa lipakete tse tšeletseng, empa kamora matsatsi a 'maloa feela, moralo oa bona oa ho ja o ea haywire. Lebaka la hore ha u khomarele melao kapa malebela ao motho a lokelang ho a latela ha a ntse a le moralo oa lijo. 'Mele oa hau o hloka ho tsosoa khafetsa hang ka nakoana kahoo o hloka ho phephetsoa le ho fuoa lijo joalo ka ha o etsa mesifa ea hau.

Malebela ke ana a ho ja bakeng sa lipakete tse tšeletseng tsa abs

1. Hlokomela ho ja ha k'habohaedreite

Lijo tse thata tsa carb ha li che hobane e theola mmele oa hau oa ho tlatsa mesifa ea glycogen e etsang hore ho be thata ho aha le ho boloka mesifa. Mesifa ea hau ke lisele tse mafolofolo tse hlokang matla a sa feleng ho li haha ​​le ho li boloka li etsa hore u lahleheloe ke mafura kapele. Kahoo haeba u na le lijo tse nang le likhalori tse 2500 ka letsatsi, u ka ja ligrama tse 310 tsa lik'habohaedreite.

2. Ja Li-protein tse ngata

Kenyelletsa lijo tse nang le protheine lijong tsa hau tse tloaelehileng hobane li tla thusa ho aha mesifa e metenya hape ho thusa ho chesa mafura a 'mele. Hape, o tla makatsoa ke ho tseba hore ho tsoa ho li-macronutrients tsohle, protheine e omeletseng e na le phello e phahameng ka ho fetisisa ea 'mele' meleng. Sena se thusa 'mele ho senya lik'halori tse ngata.

3. Ja Mafura a Phetseng Hantle

Etsa bonnete ba hore o kenyelletsa mafura a phetseng hantle haholo mafura a monounsaturated le polyunsaturated joalo ka avocado, botoro ea linate, tlhapi le oli ea mohloaare lijong tsa hau. Mafura a lijo tse tsoang mehloling ena a tla boloka insulin ea hau e le maemong a tloaelehileng e leng ho hlokahalang haeba sepheo sa hau e le ho theola mafura a mpeng le ho etsa li-abs tsa lipakete tse tšeletseng.

4. Ja khafetsa

Batho ba bangata ba ja makhetlo a mararo ho isa ho a mane ka letsatsi, hangata ba sa je letho lipakeng. Ho latela mokhoa ona oa lijo ho ke ke ha koetlisa 'mele oa hau ho chesa mafura hantle, e leng senotlolo sa ho boloka boima ba' mele. U hloka ho ja lijo tse nang le phepo kapa seneke lihoreng tse ling le tse ling tse tharo ho etsa bonnete ba hore ha u lakatse mafura le lipompong hape glycogen e eketsehileng e bolokoa ka har'a lisele tsa sebete le mesifa.

5. Tsepamisa Maikutlo Lijong Tsa Hau

Bakeng sa ho chesa mafura a mangata le ho senola li-abs tsa abs, ho bohlokoa ho tsepamisa mohopolo lijong tsa hau ka ho laola likarolo tsa hau. Tlatsa poleiti ea hau ka lik'habohaedreite, liprotheine le mafura ka boholo bo nepahetseng. Sena se tla u thibela ho fumana mafura a eketsehileng a 'mele.

6. Fepa 'Mele oa Hau Pele le Kamora ho ikoetlisa

Pele u ikoetlisa, e-ba le sekotlolo sa muesli se nang le yogurt le monokotsoai kapa botoro ea matokomane le bohobe le banana. Sena se tla u fa matla a ho ikoetlisa. 'Me ka mor'a ho ikoetlisa u ka ja litholoana le metsotso e 60-90 kamora ho sisinyeha, u ka ba le sefuba sa kana le litapole ka meroho e halikiloeng.

7. Qala Leseli le Boima le ho Fela

Ho bohlokoa ho qala letsatsi la hau ka lijo tsa hoseng tse boima tse nang le lijo tse nang le mafura le li-carbs ho tlatsa mpa le ho thibela litakatso tse sa batleheng. 'Me lijo tsa hau tsa ho qetela tsa letsatsi e lokela ho ba liprotheine tse omeletseng, ho fapana le lik'habohaedreite kaha ho nka nako e teletsana ho sila.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang