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Nahana sena, u ntse u rera ho apara seaparo se u loketseng moketeng oa letsatsi la tsoalo la motsoalle oa hau ha u se leka, u ikutloa u nyahame u bile u nyahame hobane mafura a mpeng a hao a u shebahala u sa shebahale hantle! Haeba u kile ua ba maemong a ts'oanang, ka lebaka la mafura a mpa a mangata, ka sebele u tla batla ho e felisa kapele kamoo ho ka khonehang, na?
Taba ke hore, mafura a mpeng ke a mang a thata ka ho fetesisa ho a lahleha, le ho latela litsebi tsa phepo le litsebi tsa boikoetliso. Lebaka ke hore, sebaka sa mpa se na le litho tse 'maloa tsa visceral kahoo mafura a visceral a bolokoa habonolo ka mpeng.
Le ha ho hlokahala mafura a itseng ho sireletsa litho tsa 'mele, bongata bo fetelletseng ba ona bo ka fang motho mafura mpeng. Ntle le ho etsa hore motho a ikutloe a sa tšoanelehe le ho theola boits'epo ba hae, mafura a mpeng a feteletseng a ka ba kotsi haholo bophelong.
Mafura a fetang mpeng a ka baka mathata a bophelo bo botle a kang ho nyekeloa ke lijo, bohloko ba mokokotlo, bohloko ba manonyeletso, mokhathala, khatello ea maikutlo, mathata a pelo, khatello e phahameng ea mali esita le mofetše.
Kahoo, ho bohlokoa haholo ho sebetsana le mafura a mpeng le ho etsa sohle se matleng a hau ho a fokotsa. Malebela ke ana, a ka thusang ho fokotsa mafura a mpeng ka khoeli!
1. Tsamaea Pele ho Lijo tsa hoseng
Hoseng ho hong le ho hong, pele u ja lijo tsa hoseng, iphe nako ea ho tsamaea ka potlako bonyane metsotso e 15-20, ekaba treadmill kapa kantle. Tloaelo ena e ka thusa ho qala sekhahla sa ts'oaetso ea hau mme ea etsa hore u lahleheloe ke mafura kapele, haholo-holo sebakeng sa mpa. Boithuto bo bontšitse hore ho tsamaea ka potlako hoseng haholo pele ho lijo tsa hoseng ho ka thusa ho fokotsa mafura a lisenthimithara tse 5 ho potoloha mpa, ka libeke tse ka bang 5!
2. Sebelisa lijo tsa hoseng tse nang le fiber
Ka tloaelo, batho ba lekang ho theola mafura a mpa kapa boima ba 'mele ka kakaretso ba tloaetse ho se je lijo tsa hoseng, leha ho le joalo, tloaelo ena e ka fokotsa metabolism ea hau mme ea sebetsa khahlano le bona. Sebakeng seo, ho ja lijana tse nang le fiber tse ngata joalo ka lisalate tse tala, habore, jj., Bakeng sa lijo tsa hoseng ho ka thusa ho lahleheloa ke mafura a ka mpeng, ka ho hlakola lisele tse mafura tse bokelletsoeng mpeng habonolo.
3. Ela Hloko 'Mala oa Litholoana
Kaofela rea tseba hore ho ja litholoana le meroho e mengata ho molemo haholo bophelong ebile ho ka thusa ho theola boima ba 'mele. Leha ho le joalo, re kanna ra se tsebe hore litholoana tse khubelu li phetse hantle ho feta litholoana tse tala, ha ho tluoa ho tahlehelo ea mafura a mpeng. Litholoana tse khubelu tse kang mahapu a metsi, litholoana tsa morara o mofubelu, guava e khubelu, jj.
4. Avocado ke Motsoalle oa Hao
Morao tjena, re hlokometse hore avocado, kapa tholoana ea botoro, e se e tumme haholo e le lijo tse monate haholo, ka lebaka la melemo ea eona e mengata ea bophelo bo botle. Ho tloha feela ho thusa ho theola boima ba 'mele ho thibela mofetše, melemo ea avocado e khahla haholo. Kahoo, ho ja avocado khafetsa ho ka thusa ho fokotsa mpa, kaha li-antioxidants tse ho eona li ka ntlafatsa sekhahla sa ts'oaetso.
5. Sebelisa Protheine Shake
Hoseng ho hong le ho hong, kamora lijo tsa hoseng tse bobebe, tse nang le fiber, ho sebelisa ts'isinyeho e entsoeng ka tlatsetso ea protheine, joalo ka Whey, kapa tlatsetso ea protheine ea semela e ka sebelisoa ho potlakisa ts'ebetso ea tahlehelo ea mafura a mpa, joalo ka ha protheine e loantša mafura. Haeba u ikoetlisa e le hore u fokotse mafura, liprotheine li ka sisinyeha le tsona li ka thusa mesifa ea hau!
6. Jarolla Mahe a Masoeu
Boholo ba batho ba batlang ho aha mesifa kapa ho theola boima ba 'mele ba eketsa mahe lijong tsa bona mme mohopolo o tšoanang oa lijo o sebetsa le ha o batla ho theola mafura a mpeng, joalo ka ha mahe a na le liprotheine tse ngata. Ho sebelisa makhooa a mahe bonyane lijo tse 2 ka letsatsi ho ka u thusa ho theola mafura a mpeng ka lebelo le potlakileng, ha u ntse u u fa matla a lekaneng ho ikoetlisa.
7. Noa Metsi a kentsoeng ka Lemon
Liphuputso tse 'maloa li fumane hore ho eketsa lilae tse' maloa tse ncha tsa lemone metsing ao u a noang ho ka thusa ho fokotsa mafura a mpeng. Vithamine C e nang le sirilamunu le li-antioxidants tse metsing lia kopana ho hlakola lisele tse mafura tse bokelletsoeng marakong a mpa ebe li li ntša tsamaisong ea hau.
8. Fokotsa Li-carbum Consuming
Haeba re batla ho theola boima ba 'mele, haholo-holo mafura a mpeng, lik'habohaedreite tse seng bophelo bo botle li tlameha ho qheleloa ka thoko lijong tsa hau tsa letsatsi le letsatsi. Bohobe bo tšoeu, raese e tšoeu, tsoekere, pitsa, lihlahisoa tsa bohobe, jj. Ke tse ling tsa lik'habohaedreite tse seng bophelo bo botle tseo motho a tlamehang ho li khaola lijong, e le hore a theole mafura a mpeng.
9. Itloaetse ho ikoetlisa ka mpeng
Ho ikoetlisa ka mofuta o fe kapa o fe ho ka u thusa ho theola boima ba 'mele le ho o boloka o le sebopeho. Leha ho le joalo, haeba u batla ho lahleheloa ke mafura a mpeng ka ho khetheha, hammoho le ho ikoetlisa ka pelo, joalo ka ho matha, ho matha, jj., Boikoetliso ba mpeng joalo ka mapolanka, crunches, jj., Bo tlameha ho sebelisoa khafetsa.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le baratuoa ba hau.
