Ho fetisetsa phepo e nepahetseng joang?

Phepo e nepahetseng ke karolo ea bohlokoa ea bophelo bo botle. Sena se tsebahala ho bohle, empa ho fallela mekhoeng e mecha ea ho ja ha ho bonolo haholo ka lebaka la mekhoa ea bophelo. Haeba u tseba ho fetola phepo e nepahetseng butle-butle, u ka finyella litholoana tse ntle ka nako e khutšoanyane.

U ka fetola phepo e loketseng hantle joang?

Ho hlōleha ha phetoho ea molao o mocha oa phepo e atisa ho amahanngoa le ho hloka tsebo ka ho hlophisoa ha lijo tsa mofuta ona. Ho tseba leano le tloaelehileng la phepo e nepahetseng ho thusa ho hlophisa regimen ea hau le ho fetisetsa 'mele hantle ho ja lijo tse phetseng hantle ka nako e nepahetseng.

Lenaneo le tloaelehileng le thusang ho utloisisa hore na ho bonolo hakae ho fetola phepo e nepahetseng ho na le lijo tse hlano:

  1. Lijo tsa hoseng . E ka kenyelletsa liprotheine le lik'habohaedreite tse rarahaneng. Nako ea lijo tsa hoseng ea bohlokoa ke oatmeal le ho tlatsoa ha monokotsoai kapa linate, mahe a qhibilihantsoeng, khoele ea khoho, li-unsweetened muesli, litholoana tsa smoothies . Haeba u hlile u batla monate, joale u ka e ja bakeng sa hoseng kapa ka lijo tsa motšehare.
  2. Sejo sa hoseng sa bobeli Lijo tsena li ka kenyelletsa linate, litholoana kapa litholoana tse omisitsoeng, mahobe a li-curd cheese.
  3. Mantsiboea . Mantsiboea a na le liprotheine, lik'habohaedreite le fiber. Ka mohlala, phofu e nang le sengoathoana sa khōhō e entsoeng ka meroho le salate ea meroho.
  4. Snack . Lijo tsena li ka ba le protheine le tse nyane tsa lik'habohaedreite tse liehang. E lokela ho hopoloa hore bohobe bo bobe ke feela bohobebe, kahoo karolo, joalo ka lijo tsa hoseng tsa bobeli, e lokela ho ba nyenyane.
  5. Dinner . E na le liprotheine le fiber: nama e tlaase e mafura, linaoa , mahe, cottage chisi, meroho. Lijong tse tšoanang ha lia lokela ho ba nakong e tlang.

Ho fetisetsa ho lijo tse nepahetseng bakeng sa tahlehelo ea boima ba 'mele?

Hangata, basali ba batla litsela tsa ho fetola phepo e nepahetseng, e le ho tlosa li-kilogram tse fetang. Tabeng ena, o lokela ho khomarela ts'ebetsong e ka holimo, empa eketsa lintlheng tsena:

  1. Qoba li-calorie tse phahameng, tse mafura le tse halikiloeng. Lihlahisoa li pheha hantle ka ho pheha le ho belisoa.
  2. Ho bohlokoa ho noa metsi a mangata ho thusa ho fapanyetsana mehato.
  3. Lijo tse matla le tse phahameng li ka jeoa feela hoseng.
  4. Ho bohlokoa ho fokotsa butle-butle palo ea litšebeletso, empa ho se na boemo ba ho lapa.

Phofo e nepahetseng e lokela ho ba e leka-lekaneng, ke hore, kenyeletsa lintho tsohle tse thusang 'mele. Ke feela tabeng ena ho tla khoneha hore u ikutloe keketseho ea matla le ho fokola 'meleng. Ho seng joalo, motho a ka 'na a oela ka mokhoa o tloaelehileng oa phepo e nepahetseng.

Pyramide ea phepo e nepahetseng