mokhoa oa ho theola boima ba 'mele

Na u batla tsela fokotsa mmele ka tsela e phetseng hantle le e sebetsang? U se ke ua sheba hole! Sehloohong sena, u tla fumana malebela a sebetsang le a bonolo a ho fokotsa mmele ka tsela e tsitsitseng. Haeba u khathetse ke lijo tse thibelang lijo le mekhoa ea ho theola boima ba 'mele seo ha se sebetse, u fihlile sebakeng se nepahetseng. Mona u tla fumana Sohle seo u hlokang ho se tseba hoo e ka bang mokhoa oa ho theola boima ba 'meleHo tloha ho malebela a phepo e nepahetseng le ho ikoetlisa ho isa ho mekhoa ea ho lula u khothetse, re tla u tataisa tseleng e isang katlehong morerong oa hau oa ho ba le boima ba 'mele bo botle le ho phela bophelo bo mafolofolo. Itokisetse ho fetola bophelo ba hau mme u ikutloe u le betere ho feta neng kapa neng!

Mohato ka mohato ➡️ Mokhoa oa ho theola boima ba 'mele

Rea tseba hore ho boloka boima ba 'mele bo botle ho bohlokoa molemong oa bophelo bo botle ba rona ka kakaretso. Haeba u batla fokotsa mmeleO fihlile sebakeng se nepahetseng. Sehloohong sena, re tla u bontša mokhoa oa ho theola boima ba 'mele. sebopeho se sebetsang hantle le bolokehileng. Latela tsena mehato 'me u finyelle lipakane tsa hau tsa ho theola boima ba' mele:

• Ipehele lipakane tsa hau: Pele u qala moralo ofe kapa ofe oa ho theola boima ba 'mele, u lokela ho hlakisa sepheo sa hau. Etsa qeto ea hore na u batla ho theola boima ba 'mele bo bokae 'me u behe nako ea sebele ea ho bo finyella.
• Etsa moralo oa ho ja ka bophelo bo botle: Motheo oa ho theola boima ba 'mele ke lijo tse leka-lekaneng. Etsa moralo oa lijo o kenyelletsang mefuta e fapaneng ea lijo tse matlafatsang tse kang litholoana, meroho, liprotheine tse mafura le lijo-thollo. Qoba lijo tse feliloeng le tsoekere e feteletseng le mafura a mangata.
• Laola likarolo tsa hau: Ho bohlokoa ho nahana ka bongata ba lijo tseo u li jang. Ho theola boima ba 'mele, o hloka ho boloka khaello ea khalori. ho bolelang hore U lokela ho ja lik'hilojule tse fokolang ho feta tseo u li chesa. Ithute ho laola lijo tsa hau le ho qoba ho ja ho feta tekano.
• Itloaetse ho ikoetlisa kamehla: Ho ikoetlisa ke senotlolo sa ho theola boima ba 'mele. Khetha ketsahalo eo u e ratang, ekaba ke ho matha, ho sesa, ho tantša, kapa yoga, 'me u e etse khafetsa. Ho ikoetlisa ha ho thuse feela ho chesa lik'hilojule, empa hape ho matlafatsa 'mele oa hau le ho ntlafatsa maikutlo a hau.
• Lula u le metsi hantle: Ho noa metsi a lekaneng ho bohlokoa bakeng sa bophelo bo botle ba hau le ho thusa ho theola boima ba 'mele. Metsi a thusa ho boloka metabolism ea hau e sebetsa hantle 'me a u thusa hore u ikutloe u khotše, kahoo a fokotsa lijo tseo u li jang.
• Lula u khothaletse ebile u tsepamisitse maikutlo: Ho theola boima ba 'mele e ka ba phephetso, empa u se ke ua nyahama. Lula u le motle 'me u keteke likatleho tsa hau tse nyane tseleng. Batla tšehetso ho ba lelapa le metsoalle, ’me kamehla u hopole pakane ea hao. fokotsa mmele le ho ntlafatsa bophelo bo botle ba hau.
• Sheba tsoelo-pele ea hau: Boloka tlaleho ea boima ba hao, litekanyo, le mekhoa ea ho ja. Sena se tla u lumella ho lekola tsoelo-pele ea hau le ho etsa liphetoho haeba ho hlokahala. Bona hore na o ntse o atamela sepheo sa hau joang. fokotsa boima ba mmele e tla u susumelletsa ho tsoela pele.

Latela mehato ena 'me u tla bona kamoo u ka khonang fokotsa boima ba mmele ka katleho. Hopola hore kamehla ho bohlokoa ho buisana le setsebi sa bophelo bo botle pele u etsa liphetoho tse kholo bophelong ba hau.

Q&A

1. Nka theola boima ba 'mele ka potlako le ka mokhoa o sireletsehileng joang?

1. Boloka lijo tse leka-lekaneng le tse phetseng hantle.
2. Itloaetse ho ikoetlisa kamehla.
3. Noa metsi a lekaneng motšeare.
4. Qoba lijo tse feliloeng le tse nang le tsoekere e ngata.
5. Laola likarolo tsa lijo tsa hau.

2. Nka theola boima bo bokae ka beke ka tsela e phetseng hantle?

1. Hoo e ka bang 0.5 ho 1 kilogram.
2. Ho theola boima ba 'mele ho itšetlehile ka metabolism le mekhoa ea motho ka mong.

3. Ke boikoetliso bofe bo sebetsang haholo bakeng sa ho theola boima ba 'mele?

1. Boikoetliso ba pelo le methapo e kang ho matha, ho sesa kapa ho palama baesekele.
2. Boikoetliso ba matla ho mesifa ea molumo.
3. Boikoetliso bo matla bo phahameng joalo ka HIIT.

4. Na hoa hlokahala ho ja lijo ho theola boima ba 'mele?

1. Ha ho hlokahale ka thata, empa ho ja lijo tse phetseng hantle ho etsa hore boima ba 'mele bo be bonolo.
2. Ho bohlokoa ho theha khaello ea khalori ho theola boima ba 'mele, ho ja lik'hilojule tse fokolang ho feta tseo u li chesa.

5. Ke lokela ho ikoetlisa nako e kae ho theola boima ba 'mele?

1. Hoo e ka bang metsotso e 150 ea boikoetliso bo itekanetseng kapa metsotso e 75 ea boikoetliso bo matla beke le beke.
2. Eketsa nako ea hau ea boikoetliso matsatsing a 'maloa bekeng.

6. Na hoa khoneha ho theola boima ba 'mele ntle le ho ikoetlisa?

1. Haeba ho khonahala theola boima ba 'mele feela ka liphetoho lijong.
2. Leha ho le joalo, boikoetliso bo potlakisa ts'ebetso mme bo ntlafatsa bophelo bo botle ka kakaretso.

7. Ke lijo life tseo ke lokelang ho li qoba ho theola boima ba 'mele?

1. Lijo tse fetiloeng, tse halikiloeng, le lijo tse nang le mafura a mangata.
2. Tsoekere e ekelitsoeng joalo ka lino tse tsoekere le lipompong.
3. Lijo tse hloekisitsoeng le lijo tse nang le index e phahameng ea glycemic.

8. Na ho bohlale ho tlola lijo ho theola boima ba 'mele kapele?

1. Che, ke habohlokoa ho boloka lijo tsa kamehla le tse leka-lekaneng.
2. Ho tlōla lijo ho ka lebisa ho snacking pakeng tsa lijo le ho eketsa kakaretso ea lik'halori.

9. Na nka theola boima ba 'mele feela ka ho tlosa lik'habohaedreite lijong tsa ka?

1. Ho fokotsa tšebeliso ea lik'habohaedreite ho ka u thusa ho theola boima ba 'mele, empa ha ho hlokahale hore u li felise ka ho feletseng.
2. Ho bohlokoa ho ja lik'habohaedreite tse rarahaneng tse kang lijo-thollo le linaoa ka bongata bo lekaneng.

10. Senotlolo sa ho boloka boima ba 'mele ka mor'a ho theola boima ba' mele ke sefe?

1. Boloka lijo tse phetseng hantle le tse leka-lekaneng ka nako e telele.
2. Tsoela pele ka boikoetliso ba 'mele kamehla.
3. Theha mekhoa e phetseng hantle le e tsitsitseng ka nako.