Motho ea nang le BMI (body mass index) ea ka tlase ho 18.5 o nkoa e le boima bo tlase ho latela litekanyetso tse behiloeng ke Mokhatlo oa Lefatše oa Bophelo. Ho na le mefuta e mengata ea maemo a bophelo a ka bakang tahlehelo ea boima ba 'mele, e tloaelehileng haholo, kankere, lefu la tsoekere, tšoaetso, mathata a qoqotho, mathata a ho ja le tse ling. Pele o ja lijo tse tsitsitseng ho nona ke habohlokoa ho buisana le ngaka ea hau.
Ke feela ka mor'a ho tseba lebaka le utloahalang la ho theola boima ba 'mele u ka qala ho ja lijo ho eketsa boima ba hau. Maemong a mangata, lingaka ka botsona li ne li tla u fetisetsa ho setsebi sa phepo e nepahetseng se neng se tla u laela ho ja boima ba 'mele , ho hopola lijo tsa hau tsa ho nona. Haeba u batla ho beha li-kilos ka tsela e phetseng hantle lapeng, mona ke lethathamo la lijo tseo u ka li eketsang lijong tsa hau tsa letsatsi le letsatsi.
ngoe. Boima ba Boima - Mafura a Phelang
tse pedi. Lijo tsa ho fumana boima ba 'mele - Chokolete e Lefifi
3. Cheese bakeng sa Boima ba Boima
Tse nne. Li-avocado lijong tsa hau tsa letsatsi le letsatsi
5. Lijoana tsa lijo-thollo
6. Salmon ke lijo tse monate
7. Mohloli oa Protheine - Nama e Khubelu
8. Lijo tsa ho fumana boima ba 'mele - Litapole
9. Motsoako oa Livithamine - Lebese
10. Bohobe Bo Feletseng
leshome le motso o mong. Lijo tsa Boima ba Boima - FAQs
Boima ba Boima - Mafura a Phelang
E ruileng ka lik'hilojule , oli e phetseng hantle le mafura a kang oli ea mohloaare, oli ea avocado le kokonate oli ke likhetho tse ntle tsa ho eketsa lijo tsa hau tsa boima ba 'mele. Ho eketsa khaba ea oli lijong tsa hau tsa letsatsi le letsatsi ho ka eketsa likhalori tse ka bang 135!
Keletso: Hlakola mokelikeli o phetseng hantle o sebelisa oli ea avocado kapa o tšela oli ea mohloaare holim'a salate ea hau.
Lijo tsa ho fumana boima ba 'mele - Chokolete e Lefifi
Chokolete e lefifi ha e u thuse feela ho nona empa hape e fana ka tekanyo e phetseng hantle ea li-antioxidants, fiber le limatlafatsi. 100 gm bar ea chokolete e na le lik'hilojule tse ka bang 550. Chokolete e lefifi e boetse e tsejoa ka ho susumetsa tlhahiso ea li-endorphin le serotonin tse khothalletsang maikutlo a thabo le monyaka.
Keletso: Fokotsa tsokolate e nyane ha u e-na le nako ea hau ho phahamisa maikutlo a hau.
Cheese bakeng sa Boima ba Boima
E makatsang mohloli oa protheine le mafura a phetseng hantle , chisi ke khetho e ntle ea ho eketsa lijo tsa hau tsa boima ba 'mele kaha e fana ka monate oa tatso ho lijo hape. Cheese e na le lik'hilojule tse ka bang 110 ka ounce le hoo e ka bang ligrama tse 8 tsa protheine.
Keletso: Fafatsa li-shavings tsa chisi holim'a bohobe ba koro 'me u apehe ka ontong bakeng sa seneke se phetseng hantle.
Li-avocado lijong tsa hau tsa letsatsi le letsatsi
E na le livithamini tse ngata, liminerale, mafura a phetseng hantle le lik'hilojule, avocado e le 'ngoe e boholo bo boholo e na le lik'hilojule tse ka bang 320, ligrama tse 17 tsa fiber le ligrama tse 30 tsa mafura. Avocado smoothies ke sejo se monate le se phetseng hantle seo u ka se kenyang ka har'a hau phepo e nepahetseng ea boima ba 'mele . Avocado holim'a toast ea koro e nang le li-shavings tsa feta cheese ke khetho e 'ngoe e monate eo u ka e kenyelletsang lijong tsa hau. lijo tsa letsatsi le letsatsi .
Keletso: Kenya banana le lebese ho makhasi a avocado. Kopanya hammoho bakeng sa smoothie e monate.
Lijoana tsa lijo-thollo
Lijo tsa lijo-thollo tse kang oats, granola, bran le multigrain li na le lik'habohaedreite tse ngata le tsoekere e tlase, e leng se etsang hore e be khetho e ntle ea ho ja. ho nona ka potlako . Qoba ho ja seneke sa lijo-thollo mekoallo e nang le lijo-thollo tse hloekisitsoeng kapa tsoekere e kentsoeng.
Keletso: Iketsetse litšepe tsa granola ka ho shapa hammoho lijo-thollo, lichipisi tsa chokolete, joalo-joalo. Tlama hammoho le mahe a linotši, li hatsele 'me u li boloke.
Salmon ke lijo tse monate
E tletse mafura le liprotheine tse phetseng hantle, salmon ke lijo tse monate tseo u ka li jang haeba u batla ho beha li-kilos. Fumana boima ba 'mele ka tsela e phetseng hantle ka lijo tsena tse ruileng ka mega-3 fatty acids tse matlafatsang bophelo bo botle le ho boloka letoto la mafu a le teng. Fillet ea 6-ounce ea salmon e fana ka lik'hilojule tse 350 le ligrama tse 4 tsa mafura a omega-3.
Keletso: Kopanya salmon ka khalase ea veine e khubelu ; e ntlafatsa tatso mme e molemo bakeng sa bophelo bo botle ba pelo ea hau.
Mohloli oa Protheine - Nama e Khubelu
Na u kile ua ipotsa hore na ke hobane'ng ha baetsi ba 'mele ba ja nama e khubelu? Mohloli o motle oa protheine, nama e khubelu e tsejoa ho eketsa boima ba mesifa. Ho ja nama e khubelu ho e boloke e phetse hantle ha u ntse u beha li-kilo.
Keletso: E kopane le litapole tse khotliloeng bakeng sa monate leha ho le joalo dijo tse phetseng hantle seo se o thusa ho nona.
Lijo tsa ho fumana boima ba 'mele - Litapole
Moroho ona oa setache ha o monate feela empa o monate haholo boima ba dijo ntho eo u ka e eketsang lijong tsa hau. Motso ona o feto-fetohang o ka jeoa ka litsela tse ngata. Lisalate tsa litapole, sopho, litapole tse khotliloeng le litapole tse phetseng hantle -Bakes ba thehiloeng ke likhetho tse ntle.
Keletso: Li-chips le li-fries tse phehiloeng ka ontong ke lijo tse hlabosang tseo u ka li khethang!
Motsoako oa Livithamine - Lebese
Motsoako oa livithamini, liminerale, lik'habohaedreite, mafura le liprotheine, lebese ke seno se tsebahalang haholo. e thusa ho eketsa boima ba 'mele . Ho noa lebese letsatsi le leng le le leng ho buelloa ho ba lekang ho atolosa letheka la bona (ka tsela e phetseng hantle)! O ka eketsa ho sisinyeha ha protheine phofo bakeng sa tatso e eketsehileng le tekanyo e eketsehileng ea protheine.
Keletso: Kenya lebese ho litholoana tsa hau tsa smoothies!
Bohobe Bo Feletseng
Bohobe bo bocha ba lijo-thollo ke mohloli o matla oa fiber 'me o na le lik'hilojule tse ka bang 250 ka ligrama tse 100. Ke khetho e phetseng hantle ea ho kenyelletsa lijong tsa hau haeba e jeoa moeling. Bohobe le botoro e bonolo ebile e sebetsa seneke sa ho nona u ka khona ho ja ha u batla ho nona.
Keletso: E ncha e betere! Leka ho baka bohobe ba hau lapeng kaha bo phetse hantle haholo.
Lijo tsa Boima ba Boima - FAQs
P. Na o ka nona boima ba 'mele ka ho ikoetlisa? Haeba ho joalo, ka kopo fana ka maikutlo a fokolang?
TSA. Ho ikoetlisa kamehla ha ho thuse feela ho theola boima ba 'mele empa hape ke tsela e ntle ea ho eketsa boima ba 'mele. Li-push-ups, li-pull-ups, squats le matšoafo ke boikoetliso bo fokolang bo ka etsoang lapeng habonolo ntle le lisebelisoa. Ho molemo ho buisana le mokoetlisi oa setsebi ho tseba hore na ke eng e sebetsang hantle bakeng sa mofuta oa 'mele oa hau. Ho kopanya nako ea boikoetliso e phetseng hantle le a lijo tse nang le protheine e ngata ke mokhoa o phetseng hantle oa ho eketsa BMI ea hau.
P. O ka khothaletsa li-protein powders tsa maiketsetso?
TSA. Le hoja litsebi tsa phepo e nepahetseng lefatšeng ka bophara li ne li tla lumela hore ho molemo ho beha boima ba 'mele ka ho ho ja boima ba 'mele , ha ho na litla-morao tse kotsi tsa ho ja li-protein powders. U ka buisana le setsebi sa lijo kapa setsebi sa phepo e nepahetseng ho tseba hore na ke efe e tla lumellana le litlhoko tsa hau hantle.
P. Na lijo tse hloekileng tsa ho eketsa boima ba meroho li ka nthusa ho beha liponto?
TSA. E, ho ja lijo tsa meroho tse lekantsoeng hantle tse kenyelletsang lijo tse kang libanana, li-milkshakes, soya le lijo tse ling tsa meroho tse ka holimo, ho ka u thusa ho nona. Le hoja ho ja nama ho ka potlakisa ts'ebetso, a lijo tse hloekileng tsa meroho e ka boela ea u thusa ho nona.
