Mokhoa oa ho theola 'mele oa mafura bekeng e le 1 ka tlhaho lapeng

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Lapeng Bophelo bo botle Boiketlo Molemo oi-Neha Ghosh Ka Neha Ghosh ka la 13 Mmesa, 2018 Belly Fat tukang boikoetliso, boikoetliso bo bonolo ba ho lahleheloa ke Belly Fat Workout Shebella Video

Na mpa ea hao e mafura ea u khathatsa? Na u sokola ho fumana mpa e bataletse kapele? Ha u mong. Mafura a Belly ke bothata bo atileng haholo boo batho ba tobaneng le bona kajeno mme litlhare tse fapaneng tsa lapeng le lisebelisoa ha li bonahale li sebetsa hantle joalo. Kahoo, mona ke tataiso e potlakileng ea hore na u ka lahleheloa ke mafura a mpa joang bekeng e le 1 ka tlhaho lapeng.



Ka lebaka la bophelo ba kajeno ba ho lula fatše le mekhoa e fosahetseng ea ho ja, ha ho makatse hore ebe o ba le mpa e mafura. Lehlabuleng lena u tla be u fana ka lihempe tse se nang matsoho, marikgwe a makgutshwane le mese, 'me u tla tšoenyeha ka hore na u tla hlaha joang liphahlong tsena.



ho lahleheloa ke mafura a ka mpeng ka beke e le 'ngoe ka tlhaho hae

Habohlokoa ka ho fetisisa, ho lahleheloa ke mafura a manganga a khomarelang thekeng la hao ho u hopotsa lijo tsohle tse ntlafalitsoeng le tse potlakileng tseo u li kentseng.

Le ha ho na le lipilisi tse se nang palo le litokiso tse potlakileng tse fumanehang kajeno 'marakeng, tseo bongata ba tsona li sa sebetseng kapa li nang le likotsi tse makatsang tsa bophelo bo botle, ho ea ka tlhaho ho ka etsa mano.



Kahoo, bala ho tseba ho lahleheloa ke mafura a ka mpeng ka beke e le 'ngoe ka tlung.

1. Ho ja likarolo tse nyane khafetsa

Ho ja likarolo tse nyane ho pholletsa le letsatsi ke tsela e ntle ea ho theola mafura a mpa ka beke e le 'ngoe. Sebakeng sa ho ja lijo tse tharo tse felletseng le ho imeloa haholo tsamaisong ea hau ea tšilo ea lijo, o lokela ho fetohela ho je likarolo tse nyane tse arohaneng ka lihora tse 2 ho isa ho tse 3. Melemo ea ho ja likarolo tse nyane e tla u thusa ho theola mafura a mpeng mme e tla eketsa metabolism ea hau, e tla chesa mafura a mangata.

2. Fokotsa ho ja hoa lijo tse nang le fiber e phahameng haholo

Haeba u motho ea atisang ho ba le bothata ba ho ruruha, o tla hloka lijo tse fokolang tsa fiber tse kang broccoli, linaoa, limela tsa Brussels le cauliflower. Ho ruruha ho lebisa mala a mafura le mpa e phatsimang. Meroho e nang le fiber e phahameng e boletsoeng kaholimo e loketse 'mele, empa e kotsi ho sebopeho sa' mele oa hau. Ho eletsoa ho li tlosa lijong tsa hau nakong ea beke e le 'ngoe, hobane li baka khase le ho ruruha.



3. Eketsa ho nooa ha litholoana le meroho e mecha

Ho kgothaletswa hore o se ke oa ja meroho le litholoana tse ngata tse tala hang. Ho molemo ho li ja ka likarolo tse nyane ho pholletsa le letsatsi, kaha li baka mpa ea hao hore e otlolohe. Empa netefatsa hore poleiti ea hau e tletse meroho le litholoana tse ncha tse mebala e khanyang ho u fa palo e lekaneng ea limatlafatsi le matla. Sena se tla thusa ho potlakisa ts'ebetso ea ho lahleheloa ke mafura a mpeng.

4. Fokotsa Lebese

Lihlahisoa tsa lebese li baka khase e sa phutholoheng le ho ruruha mme sena se etsahala hobane batho ba bang ba thatafalloa ke ho sila 'lactose', e leng tsoekere e fumanoang lihlahisoa tsa lebese. Joale o lokela ho etsa joang? Ho etsoa tlhahiso ea hore u be le yogurt e hlakileng ebe u khomarela likarolo tse nyane tsa lebese le lihlahisoa tsa lona.

5. Ja lijo tse nang le potassium tse ngata

Lijo tse nang le potasiamo e ngata ke avocado, papaya, libanana, mango, cantaloupe le yogurt. Ba na le melemo e 'maloa ea ho fokotsa bloat. Ke hobane potasiamo ke mochini oa 'diuretic' oa tlhaho o thusang ho fokotsa ho boloka metsi le ho ikhohomosa ka mpeng. Diminerale ena e kopana le sodium e thusang ho laola maro ho potoloha lisele tsa hau le ho boloka 'mele oa hau hore o se ke oa boloka metsi a mangata.

6. Ja tse ling tsa monokotšoai le linate

Li-monokotsoai ke lijo tse fokotsang mafura haholo. Saense e pakile hore monokotsoai o emisa lisele tse mafura hore li se ke tsa hola. E boetse e thusa lisele tsa mafura ho hlahisa 'adiponectin' hormone e thusang ho fokotsa ho ruruha ha e ntse e theola tsoekere maling. Ka lehlakoreng le leng, linate li thusa ho boloka mpa ea hao e bataletse. Sebelisa lialmonde, walnuts, cashews, linate tsa Brazil, jj, hang ka beke.

7. Qala Letsatsi la Hao ka Smoothie

Smoothies ke mokhoa o motle oa ho lula o le metsi ebile o phetse hantle. Ho hlakile hore li bonolo ho etsoa ebile ke e 'ngoe ea litsela tse molemohali tsa ho lahleheloa ke mafura a mpeng ka beke e le' ngoe. E ile ea fana ka maikutlo a hore u na le mahapu smoothie, kaha tholoana ena e na le liasiti tse ngata tse bitsoang arginine tse tsebahalang ho fokotsa mafura a 'mele le ho eketsa mesifa e boima.

Hape, phaenapole smoothie e ntle bakeng sa ho theola boima ba 'mele, hobane tholoana ena e na le enzyme e bitsoang bromelain e thusang ho senya liprotheine le ho thibela ho ruruha.

8. Ginger Bakeng sa Ho Theola Boima ba 'mele

Ginger ha e thuse feela ho khutsisa mala a hao le ho fokotsa ho ruruha empa hape ke pheko e ntle ea lehae ea khase. U ka ba le tee ea ginger, kapa u ka e tšela ka tee e tala. Hape, ginger le tee ea lemone ke motsoako o motle oa ho theola boima ba 'mele. Motso oa ginger o sebelisoa e le mokhoa o fokolang hobane thepa ea ona e khothaletsa ho theola boima ba 'mele.

9. Boikoetliso ba Cardio

Boikoetliso ba Aerobic ke sebetsa se matla khahlanong le mafura a mpeng. Liphuputso li pakile hore boikoetliso ba Cardio bo ka tlosa mafura a tebileng a visceral a bolokiloeng ka mpeng. Ho tsamaea ka potlako kapa ho sesa e lokela ho ba tsela ea ho tsoa haeba u batla mpa e bataletseng bekeng e le 'ngoe. O ka nka mesebetsi ea ho ikoetlisa ka metsotso e 10 ka letsatsi, ho fapana le ho leka ho ikoetlisa khafetsa ka nako e telele.

Lisebelisoa tse 'maloa tsa tlhaho tse ka thusang ho lahleheloa ke mafura a mpa ka beke e le' ngoe ke phofo ea ginger e ommeng, lebese, pepere e ntšo, ajwain, peo ea kumine le letsoai la rock. Lisebelisoa tsena kaofela ha li nkuoa hammoho li ka etsa mehlolo.

Motsoako o bitsoang gingerol o teng ka ginger ke e 'ngoe ea metsoako e tsebahalang e thusang ho thibela ho bokellana ha mafura ka mpeng. Buttermilk ke sesebelisoa se seng se thusang ho ntlafatsa tšilo ea lijo ebile se thusa ho fokotsa mafura a ka mpeng.

Mokhoa oa ho sebelisa metsoako ke:

  • Nka phofo ea ginger e omeletseng.
  • Nka phofo ea pepere e ntšo.
  • Nka pini e nyane ea peo ea ajwain.
  • Pini ea peo ea kumine phofo.
  • Phofo e nyane ea letsoai la letsoai.
  • Kenya lisebelisoa tsena ka khalase ea lebese.
  • E noe habeli ka letsatsi.

Arolelana sengoloa sena!

Haeba u thabetse ho bala sena, ka kopo u se ke oa lebala ho arolelana sengoloa sena!

LIHLOOHO TSE BOTSOANG: Mokhoa oa ho theola boima ba 'mele ka phepo e nepahetseng ea salate

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