E le hore u fokolise boima ba 'mele hantle ka ho chesa mafura ,' me u se ke ua lahleheloa ke metsi ka ho ja lijo tsa mono, u tla hloka mamello le nako ea ho ikoetlisa le phepo e nepahetseng.
Ntlha ea pele, ela hloko melao e seng mekae e lumelloang:
- u se ke ua bala lik'hilojule mme u se ke ua bolaoa ke tlala;
- khaola kapa, ha ho khoneha, khaotsa ho ja lijo tse monate, mafura le lijo tse monate;
- tela mekhoa e mebe;
- Ja ka makhetlo a 5-6 ho kokota;
- noa bonyane lilithara tse 2 tsa metsi a hloekileng a ntse a le metsi;
- sebelisa li-carbohydrates tse rarahaneng le lijo tse nang le fiber bakeng sa hoseng le motšehare;
- u se ke ua tlōla lijo tsa hoseng;
- hlahloba palo ea tsoekere e jeoang;
- u se ke ua lebala ka ho noa li-vithamine tse ngata le li-supplement;
- kenyelletsa liprotheine tse ling lijong tsa hau tsa letsatsi le letsatsi;
- robala bonyane lihora tse 8 ka letsatsi.
Hape, e le ho potlakisa ho chesa mafura a mangata a tlaase, ithute ka mesebetsi e 'maloa e khothalletsoang ho etsoa bonyane makhetlo a mararo ka beke. Ha nako e ntse e ea ba lokela ho nka nako e fetang hora. Le ho lebala ka sebaka sa ho hema pakeng tsa litsela!
Mesebetsi e metle:
- Metsotso e 25 - cardio (baesekele, ho tsota, ho sesa, lipapali tsa ntle, joalo-joalo);
- Metsotso e 35 - meroalo ea matla ka mesifa ea maoto, morao le mochine oa khatiso;
- hora e le 'ngoe - cardio workouts;
- Metsotso e 25 - thepa ea cardio;
- Metsotso e 35 - matla a ho ikoetlisa bakeng sa mesifa ea morao, sefuba le matsoho.
Lisebelisoa tsa mafura a tukang
Re lokela ho hlokomela hore ho phaella mosebetsing oa boikoetliso le ho ja lijo tse nepahetseng ho lahleheloa ke boima ho u thusa ho itokisetsa ho ja lihlahisoa tse chesang mafura a tlaase.
Metsi a thusa ho eketsa tekanyo ea meriana 'me kahoo e tlatsetsa boima ba' mele. Hape metsi a kokobetsa boikutlo ba tlala.
Linate tsa phaene . Li na le palo e kholo ea mafura a mafura, hape e na le li-hormone tse bitsoang satiety.
Lihlahisoa tsa lebese . Ka tšebeliso e tloaelehileng
Lebala la lamunu . Tholoana ena e na le divithamini e ngata haholo. Ho feta moo, e na le fiber ea tlhaho, e loantšanang hantle le mafura.
Ananese . Ha e le hantle phaenapole e sa amoheleheng e hlile e thibela takatso ea lijo le ho thusa ho cheka lijo.
Mahe . Li na le liprotheine tse phelisang 'mele ka nako e telele. E tla ba lijo tsa hoseng tse ntle le tse phetseng hantle.
Litapole . Ho 'nile ha tsejoa nako e telele hore litapole li na le lik'habohaedreite tse ngata. E tlatsa mpa. Hape, starch e nang le litapole e na le phello e ntle mafura a chesang.