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Ho theola boima ba 'mele ho thata, haholo-holo ho tsoa likarolong tse itseng tsa' mele tse kang sefahleho. Ho bokellana ha mafura libakeng tsa sefahleho ho bonahala haholoanyane ho ka tlatselletsang sefahlehong se seholo, se ikhohomosang, se chitja, se bobebe le se tletseng sefahleho.
Boikoetliso ba sefahleho bo thusa ho tsamaisa mesifa ea sefahleho e ka bang 50, e sa sebelisoeng ka seoelo ha e bapisoa le mesifa ea likarolo tse ling. Boikoetliso bona bo khothaletsa ho potoloha ha mali libakeng tse fapaneng tsa sefahleho le ho fana ka limatlafatsi tse hlokahalang, tse tsoelang pele ho thusa ho phelisa letlalo le ho khanya.
Hape, boikoetliso ba sefahleho bo matlafatsa le ho tiisa mesifa ea sefahleho le ho thibela ho qala ha wrinkles. Sehloohong sena, re tla tšohla tse ling tsa malebela a bonolo le a sebetsang a ho theola mafura sefahlehong sa hau. Sheba.
1. Boikoetliso ba sefahleho bo bohlokoa
Boikoetliso ba sefahleho bo kenya letsoho haholo ho toning le ho fokotsa mesifa ea sefahleho le ho e fa mohlahare o phethahetseng oa chisel. Phuputso ea mofofisi e fana ka maikutlo a hore libeke tse 20 tsa boikoetliso ba sefahleho kapa yoga ea sefahleho li ka nchafatsa sefahleho se tsofetseng le ho ntlafatsa ponahalo ea letlalo ka ho ntlafatsa sefahleho le sefahleho se tlase. [1]
2. Lula u le metsi
Ho eketsa metsi ho ka lebisa tahlehelong ea mafura ka ho fokotsa ho ja lijo le ho eketsa lipolysis (ho chesa mafura). Ho noa metsi halofo ea hora pele lijo li fokotsa takatso ea lijo. Hape, metsi ka nakoana a eketsa metabolism ea 'mele e lebisang ho cheleng ha likhalori tse ngata. Lintho tsena li thusa ho chesa mafura mme li ka kenya letsoho ho lahleheloeng ke mafura a sefahleho. [pedi]
3. Qoba koae le joala
Ho noa joala ho feta tekano ka linako tse ling ho ka lebisa tlhokomelong ea metsi 'meleng, haholo-holo ka sefahlehong' me ha etsa hore sefahleho se shebahale se le boikhohomoso ebile se ruruhile. Phuputso e fana ka maikutlo a hore ho noa makhetlo a fetang a supileng ka beke ho ka eketsa menyetla ea ho nona haholo le ho nona. Sena se fumanoe haholo ho lino tse tahang. [3]
4. Fokotsa li-carb tse hloekisitsoeng
Li-carb tse ntlafalitsoeng joalo ka phofo e tšoeu, raese e tšoeu, pasta le lipompong li hokahane ka kotloloho le kotsi ea botena le botenya. Li-carb tsena li na le fiber e fokolang le limatlafatsi tse hlokahalang. Sena se etsa hore li silisoe habonolo ke 'mele, tse lebisang ho hlase ea tsoekere' meleng. Tekanyo e phahameng ea tsoekere e bakoa ke ho ruruha, ho ka bakang boikhohomoso ba sefahleho. Ts'ebeliso e fetelletseng ea li-carbs tse ntlafalitsoeng le eona e baka ho boloka metsi 'meleng. [4]
5. Itloaetse ho ikoetlisa
Boikoetliso ba Cardio bo sebetsa haholo bakeng sa ho fokotsa mafura. Boikoetliso bona bo khothaletsa mafura a mafura, haholo ha a etsoa hoseng. Boikoetliso ba Cardio bo eketsa tahlehelo ea pelo mme bo khothaletsa khalori ho chesa motsotso o mong le o mong oa boikoetliso. Ka hona, ho ikoetlisa joaloka ho matha, ho sesa, ho palama baesekele le ho tsamaea ka potlako ho ka thusa ho fokotsa mafura a sefahleho.
6. Qoba letsoai le lengata
Letsoai le feteletseng le etsa hore 'mele o boloke metsi a mangata, ka hona o eketsa boima ba' mele ka liponto tse ling. Sena se ka baka leshano la mafura a sefahleho a feteletseng ha metsi a bolokiloe sebakeng sa sefahleho. Leha ho le joalo, ha tšebeliso ea sodium ka mehloli ea lijo tse kang lijo tse potlakileng e fokotseha, likarolo tsa 'mele li qala ho fokola. [5]
7. Boloka nako ea boroko
Ho robala ka mokhoa o sa lekaneng ho sitisa potoloho ea circadian, ho fokotsa metabolism le ho eketsa takatso ea lijo. Sena se lebisa ho kojoeng ea lijo tse sa lebelloang ho baka keketseho ea khalori. Ho boloka nako e loketseng ea ho robala ho ka thusa ho matlafatsa metabolism ea hau le ho chesa likhalori tse ling tse tsoang likarolong tsohle tsa 'mele, ho kenyeletsoa le sefahlehong.
Lipotso tse tloaelehileng
1. Nka theola mafura a sefahleho joang ka beke?
Mokhoa o atlehang ka ho fetesisa oa ho lahleheloa ke mafura sefahlehong ka beke ke ka ho qala ka mesebetsi ea 'mele e kang boikoetliso ba sefahleho, boikoetliso ba pelo kapa mefuta e meng ea boikoetliso joalo ka boikoetliso, ho tants'a kapa ho sesa. Li thusa ho chesa likhalori ka lebelo le potlakileng mme li fana ka mohlahare o phethahetseng oa chisel.
2. Na o ka lahleheloa ke mafura a sefahleho sa lefutso?
Liphatsa tsa lefutso li ka kenya letsoho ho tobaneng le mafura empa le uena u ka a lahleha ka tsela e ts'oanang le ea ho lahleheloa ke mafura likarolong tse ling tsa 'mele. Tsepamisa maikutlo holima boikoetliso ba sefahleho joaloka ho tiisa melomo ka thata le ho e ts'oara metsotsoana e ka bang 10 ho isa ho e 10, 'me u phete mokhoa ona metsotso e 10-15.
3. Lebaka la mafura a sefahleho ke lefe?
Lintho tse 'maloa li ka ikarabella bakeng sa mafura a sefahleho joalo ka lefutso, ho ja hampe, ho hloka boikoetliso le bophelo ba ho lula fatše.
