Litloaelo tsa Hoseng Tse Ka Bakang Boima ba Boima

Mabitso A Makaletseng A Bana

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

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Na u fepehile ka lebaka la ho se khone ho theola boima ba 'mele leha o na le phepo e nepahetseng le ho ikoetlisa khafetsa? Joale, o kanna oa etsa phoso kae kae morerong oa hau oa ho theola boima ba 'mele. Haeba boiteko ba hau ba ho theola boima ba 'mele bo sa fihlelloe ho hang, ho na le monyetla oa hore o latela mekhoa e fosahetseng qalong ea letsatsi.

Litloaelo tse fosahetseng tsa hoseng tseo u li latelang li ka kena-kenana le tšebetso ea hau ea metabolic hape li u sitise ho sebelisa matla a mangata letsatsi lohle. Lijo le boikoetliso ke mohopolo o motle, empa ke nako e nepahetseng ea ho rarolla liphoso tsa hoseng. Bala pele ho tseba litloaelo tsa hoseng tse bakang boima ba 'mele.

1. Ho Tlola Metsing

Ho se noe metsi a lekaneng hoseng ke No-No e kholo. Ho ntlafatsa boima ba 'mele oa hao, e' ngoe ea litsela tse ntle ka ho fetisisa le e bonolo ke ho qala letsatsi la hau ka khalase kapa metsi a mabeli a futhumetseng. Ho noa metsi a futhumetseng hoseng ho tla thusa ho hloekisa sistimi ea hau le ho matlafatsa metabolism ea hau [1] .

E tla thusa hape ho fokotsa takatso ea hau ea lijo le khalori ho batho ba bang. Kahoo, qala letsatsi la hau ka khalase ea metsi a futhumetseng 'me u lule u nosetsoa hantle letsatsi lohle ho ts'ehetsa ho theola boima ba' mele ka potlako.

2. Ho ja lijo tse sebetsitsoeng bakeng sa lijo tsa hoseng

Ho ja lijo tse entsoeng ka lijo tsa hoseng ke e 'ngoe ea liphoso tse tloaelehileng haholo tsa hoseng tseo batho ba bangata ba li etsang' me li ka senya tahlehelo ea boima ba 'mele le bophelo bo botle ka kakaretso. Ho kenya lijo tse halikiloeng le tse phehiloeng ho tla sitisa moralo oa hau oa ho theola boima ba 'mele, kaha o na le tsoekere le letsoai le feteletseng tse ka bakang boima bo sa lokang le ho sitisa ts'ebetso ea ho theola boima bo eketsehileng. [pedi] [3] .

Lijo tsena tse ntlafalitsoeng li eketsa litakatso tsa hau mme li lebisa ho ja ho tlōla. Sebakeng seo, ba le mekhoa e meng e phetseng hantle joalo ka litholoana, oatmeal, linate, jj.

3. Ho se je lijo tsa hoseng

Lijo tsa hoseng ke lijo tsa bohlokoahali tsa letsatsi [4] . E eketsa matla a hau a matla mme e thusa ho tsitsisa maemo a tsoekere. Ho tlōla lijo tsa hoseng ke phoso e 'ngoe ea hoseng, ho senya metabolism ea hau le ho liehisa ts'ebetso ea ho chesa mafura' meleng [5] .

Haeba u sa je lijo tsa hoseng, ho ka etsahala hore u etse liqeto tse fosahetseng tsa tloaelo ea lijo motšehare. Hape, ho ja lijo tsa hoseng tse monate ho fokotsa litakatso tsa hau mme ho ka thusa ho thibela litakatso tse seng ntle [6] .

4. Ho ja hanyane haholo bakeng sa lijo tsa hoseng

E 'ngoe ea litloaelo tse mpe ka ho fetesisa tsa hoseng tse ka susumetsang boima ba' mele ke ho ja lijo tsa hoseng tse se nang limatlafatsi tse ngata. Lijo tsa hau tsa hoseng tse loketseng li lokela ho ba le li-calories tse 500 ho ea ho tse 600, tse kenyeletsang limatlafatsi tse kang lik'habohaedreite, protheine, li-antioxidants, mafura a phetseng hantle, livithamini le liminerale. Limatlafatsi tsena li tla u thusa ho theola boima ba 'mele [7] [8] .

5. Ho emela nako e telele ho ja lijo tsa hoseng

Ho emela nako e telele haholo ho ja lijo tsa hoseng le hona ho ka baka boima ba 'mele, kaha' mele oa hau o hloka matla ho kenya tšebetsong mesebetsi ea ona. Hape, mpa ea hau e ikutloa e se na letho mme e eketsa tlhahiso ea lero la asiti ha e arabela, e ka lebisang ho ruruheng le matšoao a gastritis. [9] . Kahoo, ja lihoreng tse peli tsa pele ho tloha betheng [10] .

6. Ho se ikoetlise

Mesebetsi ea hoseng ea hoseng e ka thusa ho chesa likhalori tse ngata hape e ka thibela ho nona. Ho ea ka phuputso, ho ikoetlisa hoseng ka mpeng ho se letho ho ka thusa batho ho chesa mafura a mangata 'meleng le ho kenya letsoho ho theoleng boima ba' mele [leshome le motso o mong] .

Ha ho hlokahale ho otla jimi hoseng ho hong le ho hong mokhoa oa hau oa ho ikoetlisa e ka ba eng kapa eng ho tloha ho tsamaeang, ho matha, ho tlola le ho matha. [12] .

7. Ho robala ka tsela e feteletseng

Ho robala lihora tse 7-8 letsatsi le letsatsi ho nkoa ho le molemo bophelong [13] . Empa, ho robala lihora tse fetang 10 ka letsatsi ho eketsa index ea boima ba 'mele oa hau. Ho robala haholo ho tla liehisa nako ea hau ea lijo tsa hoseng 'me u tla qetella u ja lijo tsa hoseng haholo, e leng se tla ama metabolism ea hau e tla qala hamorao letsatsing leo [14] .

8. Ho se Fumane Leseli la Letsatsi Hoseng

Na u ne u tseba hore ho se fumane letsatsi le lekaneng hoseng ho ka baka boima ba 'mele? Boithuto bo bontšitse hore mahlaseli a UV a tsoang hoseng hoseng a phetse hantle 'me a ka fa' mele matla ha a ntse a eketsa ts'ebetso ea ts'ebetso [leshome le metso e mehlano] .

Ka Tsebiso ea ho Qetela…

Ho fetola mekhoa ea hau ea hoseng ka ho tsoha ha alamo ea hau e lla, ho noa metsi a mangata, ho ja lijo tsa hoseng tse leka-lekaneng, ho fumana khanya ea letsatsi ho ka thusa ho etsa phapang e kholo. U se u ntse u ikitlaelletsa ho ikoetlisa kapa ka merero ea hau ea ho theola boima ba 'mele - hobaneng u ka e tlohela kaofela?

Lipotso tse botsoang khafetsa

P. Ke hobane'ng ha u bekha tlaase hoseng?

HO. Hobane ha o na boima bo ekelitsoeng ba lijo tse sa lekanyetsoang tsa haufinyane. Nakong ea motšehare, ha u ja le ho noa, lijo tseo (le maro a tsona) li eketsa boima ba 'mele bonyane ho fihlela li silehile ebe li ntšitsoe.

P. Ke lokela ho noa eng pele hoseng ho theola boima ba 'mele?

HO. U ka khetha likhethong tse fapaneng joalo ka tee e tala, tee e ntšo, kofi e ntšo, metsi, asene ea apole cider jj.

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