Mokhoa oa ho Fokotsa Boima ba 'Mele

Lefats'eng Kajeno, batho ba bangata ba batla mekhoa e sebetsang ea ho fumana boima bo botle le ho ntlafatsa bophelo bo botle ba bona ka kakaretso. Tabeng ena, sehlooho sa mokhoa oa ho theola boima ba 'mele se fetohile sehlooho sa bohlokoa haholo, empa hape le pherekano e kholo le boitsebiso bo fosahetseng. Sehloohong sena, re tla hlahloba ka botekgeniki le ka ho se nke lehlakore maano le malebela a fapaneng a tšehetso ea mahlale ho u thusa ho fihlela lipheo tsa hau tsa ho theola boima ba 'mele. ka mokhoa o sireletsehileng le e sebetsang hantle.

1. Kenyelletso ea mokhoa oa ho theola boima ba 'mele: likhopolo tsa motheo le mehopolo ea pele

Ho qala ho theola boima ba 'mele le ho finyella katleho ea boima ba' mele, ke habohlokoa ho utloisisa likhopolo tse ling tsa motheo le mehopolo ea pele. Mohato oa pele ke ho ipehela lipakane tsa sebele le tse ka finyelloang, ho ela hloko boima ba hao ba hona joale, bophelo ba hao le tsela eo u phelang ka eona. Ke habohlokoa ho hopola hore ho theola boima ba 'mele ha se feela ponahalo ea' mele, empa hape ke ho ntlafatsa bophelo bo botle ba hau ka kakaretso.

Ho feta moo, ho bohlokoa ho ba le tsebo ka lik'hilojule le hore na li sebetsa joang kamanong le 'mele ea rona. Li-calorie ke tekanyo ea matla eo re e fumanang lijong le linong tseo re li jang. Ho theola boima ba 'mele, hoa hlokahala ho theha khaello ea lik'halori, ke hore, ho ja lik'hilojule tse fokolang ho feta tseo re li sebelisang. Sena se ka finyelloa ka ho kopanya lijo le ho ikoetlisa kamehla.

Qetellong, ke habohlokoa ho hopola hore motho ka mong o ikhethile 'me a ka hloka mekhoa e fapaneng ea ho theola boima ba' mele. Se sebetsang ho motho e mong se ka ’na sa se ke sa sebeletsa e mong. Ka hona, ho eletsoa ho buisana le setsebi sa bophelo bo botle, joalo ka ngaka kapa setsebi sa lijo, pele u qala lenaneo leha e le lefe la ho theola boima ba 'mele. Ba tla khona ho lekola boemo ba hau ka bomong le ho u fa likhothaletso tsa motho ka mong ho fihlela lipheo tsa hau tsa ho theola boima ba 'mele ka mokhoa o sireletsehileng le ka katleho.

2. Mokhoa oa ho theola boima ba 'mele ka mokhoa o sireletsehileng le ka katleho: melao-motheo le likhothaletso

Ho theola boima ba 'mele ka mokhoa o sireletsehileng 'me ka katleho, ho bohlokoa ho latela melao-motheo le likhothaletso tsa bohlokoa. Mona ke tse ling tsa litataiso tse u thusang ho fihlela lipheo tsa hau tsa ho theola boima ba 'mele:

1. Ipehele lipakane tse ka finyelloang: Pele o qala lenaneo leha e le lefe la ho theola boima ba 'mele, ke habohlokoa ho ipehela lipakane tse ka finyelloang le tse utloahalang. Sena se tla qoba ho tsieleha ho sa hlokahaleng le ho u lumella ho sebetsa ka mokhoa o tsitsitseng ho fihlela sepheo sa hau sa ho qetela.

2. Amohela phepo e nepahetseng: Lijo tse phetseng hantle le tse leka-lekaneng ke tsa bohlokoa ho theola boima ba 'mele tsela e sireletsehileng. Etsa bonnete ba hore u kenyelletsa lijo tse nang le limatlafatsi tse ngata, tse kang litholoana, meroho, liprotheine tse se nang mafura le lijo-thollo. Qoba ho ja lijo tse feliloeng le tse nang le tsoekere e ngata.

3. Kenyelletsa boikoetliso ba 'mele: Ho phaella tabeng ea ho ja lijo tse nang le phepo e nepahetseng, ke habohlokoa ho kopanela kamehla ho ikoetlisa. Ho ikoetlisa ho thusa ho chesa lik'hilojule, ho matlafatsa mesifa le ho ntlafatsa maikutlo a hau. Fumana ketsahalo eo u e natefelang 'me e loketse boemo ba hau ba ho ikoetlisa.

3. Karolo ea lijo ka mokhoa oa ho theola boima ba 'mele

Hoa tsebahala hore lijo li phetha karolo ea bohlokoa ts'ebetsong ea ho theola boima ba 'mele. Bongata le boleng ba lijo tseo re li jang li ka ama boima ba rona haholo. Ke ka lebaka leo ho leng bohlokoa ho tseba melao-motheo ea ho ja bophelo bo botle ho finyella lipakane tsa rona tsa ho theola boima ba 'mele.

E 'ngoe ea lintlha tsa bohlokoa ka ho fetisisa ke ho boloka ho leka-lekana pakeng tsa ho ja lik'halori le tšebeliso ea matla. Ho etsa sena, hoa hlokahala ho latela lijo tse leka-lekaneng tse kenyelletsang lijo tse tsoang lihlopheng tsohle. Liprotheine tse mafura, lik'habohaedreite tse rarahaneng, mafura a phetseng hantle, livithamine le liminerale li bohlokoa bakeng sa phepo e nepahetseng nakong ea ts'ebetso ea ho theola boima ba 'mele.

Ho phaella moo, ke habohlokoa ho khothalletsa mekhoa e metle ea ho ja, e kang ho ja lijo tse itekanetseng, ho qoba lijo tse feliloeng le ho noa metsi a lekaneng. Ka mokhoa o ts'oanang, ho bohlokoa ho ja lijo khafetsa letsatsi lohle ho boloka metabolism ea hau e sebetsa le ho qoba maikutlo a tlala. U se ke ua lebala hore mokhoa oa ho theola boima ba 'mele o tsamaea butle-butle mme o hloka mamello le mamello ho fumana liphello tse khotsofatsang tsa nako e telele.

4. Boikoetliso le boikoetliso ba 'mele ho theola boima ba' mele ka tsela e phetseng hantle

Ha ho tluoa tabeng ea ho theola boima ba 'mele ka tsela e phetseng hantle, ho ikoetlisa ho phetha karolo ea bohlokoa. Boikoetliso ke a ka katleho ho chesa lik'hilojule, ho eketsa metabolism le ho ntlafatsa bophelo bo botle ka kakaretso. Ka tlase ho na le likhetho tse 'maloa tsa boikoetliso le boikoetliso bo ka u thusang ho fihlela lipheo tsa hau tsa ho theola boima ba' mele ka mokhoa o sireletsehileng le ka mokhoa o tsitsitseng.

1. Boikoetliso ba pelo: Boikoetliso ba pelo, bo kang ho matha, ho sesa kapa ho palama baesekele, bo molemo bakeng sa ho chesa lik’hilojule le ho khothalletsa ho theola boima ba ’mele. Ho khothalletsoa ho etsa bonyane metsotso e 150 ea boikoetliso bo itekanetseng ho isa ho bo matla ba pelo ka beke. U ka qala butle-butle 'me ua eketsa nako le matla ha u ntse u ikutloa u le betere. Hopola ho buisana le setsebi sa bophelo bo botle pele u qala mokhoa o mocha oa ho ikoetlisa.

2. Koetliso ea matla: Koetliso ea matla ke ea bohlokoa bakeng sa tahlehelo ea boima ba 'mele. Ntle le ho chesa lik'hilojule nakong ea boikoetliso, ho haha ​​mesifa ea mesifa ho eketsa metabolism le ho u thusa ho chesa lik'hilojule tse ngata ha u phomotse. Kenyelletsa boikoetliso ba matla joalo ka ho phahamisa boima, ho sutumetsa le ho squats kemisong ea hau ea boikoetliso. Qala ka boima bo bobebe 'me butle-butle u eketse mojaro ho phephetsa mesifa ea hau. Hopola ho boloka mokhoa o nepahetseng le ho nka khefu kamehla.

5. Mekhoa ea kelello ea katleho ea boima ba 'mele

Lula u e-na le maikutlo a matle Ke habohlokoa ho finyella katleho ho lahleheloa ke boima ba 'mele. Batho ba bangata ba nyenyefatsa matla a kelello ts'ebetsong ena, empa psychology e bapala karolo ea bohlokoa. Boikutlo bo nepahetseng bo tla u thusa hore u lule u le mafolofolo 'me u ikemiselitse ho finyella lipakane tsa hau. Ho hlaolela maikutlo a matle, u ka itloaetsa mekhoa ea ho bona litšoantšo, u sebelisa litiiso tsa letsatsi le letsatsi, 'me u pota-potile batho ba u tšehetsang leetong la hao la ho theola boima ba' mele.

Tse ling leano le sebetsang hantle la kelello ke ho ipehela lipakane tsa sebele le tse ka lekanngoang. Ke habohlokoa hore lipakane tseo u li behileng li ka finyelloa 'me li totobetse. Ka mohlala, ho e-na le ho re “Ke batla ho theola boima ba ’mele haholo,” u ka ipehela pakane ea ho theola k’hilograma e le ’ngoe ka beke. Ka ho ipehela lipakane tse ka lekanyetsoang, tseo u ka li finyellang, u tla khona ho hlokomela tsoelo-pele ea hao le ho keteka seo u se finyeletseng ha u ntse u tsoela pele.

Ho feta moo, ke habohlokoa ho ithuta ho laola khatello ea maikutlo le maikutlo ka tsela e phetseng hantle nakong ya ho theola boima ba mmele. Ka makhetlo a mangata, batho ba retelehela lijong e le mokhoa oa ho sebetsana le khatello ea maikutlo kapa maikutlo a fosahetseng. Leha ho le joalo, sena se ka sitisa boiteko ba hau ba ho theola boima ba 'mele. Ho e-na le ho retelehela lijong, u ka hlaolela tsebo ea ho laola khatello ea kelello, e kang ho itloaetsa mekhoa ea ho phomola, ho ikoetlisa kamehla, kapa ho fumana lintho tseo u li thabelang le ho u thusa ho itšitisa.

6. Mokhoa oa ho etsa moralo oa lijo tse leka-lekaneng ho theola boima ba 'mele

Ho theha moralo o leka-lekaneng oa lijo o u thusang ho theola boima ba 'mele ka katleho, o lokela ho ela hloko lintlha tse ’maloa. Taba ea pele, ho bohlokoa ho bala likhalori tsa hau tsa letsatsi le letsatsi ho fumana hore na u lokela ho ja lijo tse kae. U ka sebelisa dikhalkhuleita tsa inthanete seo se tla u bolella hore na u hloka lik'hilojule tse kae ho latela boima ba hau, bolelele, lilemo le boemo ba boikoetliso ba 'mele.

Ha u se u tseba litlhoko tsa hau tsa khalori, ho bohlokoa ho aba li-macronutrients ka nepo lijong tsohle tsa hau. Sena se bolela ho kenyelletsa tekanyo e leka-lekaneng ea liprotheine, lik'habohaedreite le mafura a phetseng hantle lijong tsa hau. Protheine e bohlokoa bakeng sa ho lokisa le ho hola ha mesifa, 'me e ka fumanoa lijong tse kang nama e mafura, tlhapi, mahe le linaoa. Lik'habohaedreite, ka lehlakoreng le leng, e fana ka matla 'me e fumanoa lijong tse kang lijo-thollo, litholoana le meroho. Qetellong, mafura a phetseng hantle Li fumaneha lijong tse kang oli ea mohloaare, linate le avocado, 'me li bohlokoa bakeng sa ho monya vithamine le bophelo bo botle ba pelo.

Ntle le ho etsa bonnete ba hore o kenyelletsa li-macronutrients tse nepahetseng, ho bohlokoa rera lijo tsa hau esale peleO ka sebelisa khalendara ea beke le beke ho hlophisa lijo tsa hau le lijo tse bobebe, ho etsa bonnete ba hore o kenyelletsa mefuta e fapaneng ea lijo tse phetseng hantle. Leano le letle ke lokisetsa lijo tsa hao esale pele, ho ba le likhetho tse phetseng hantle le ho qoba ho oela molekong oa ho ja lijo tse sa pheleng hantle. E boetse e kgothaletswa noa metsi a lekaneng mots'eare, kaha hydration e nepahetseng e bohlokoa bakeng sa ho theola boima ba 'mele.

7. Bohlokoa ba ho laola karolo le likhetho tsa lijo tse tlaase tsa khalori

Taolo ea karolo le ho khetha lijo tse nang le lik'halori tse tlaase ke lintlha tsa bohlokoa tsa ho boloka lijo tse phetseng hantle le ho finyella kapa ho boloka boima bo lekaneng. Hangata re ja lik'hilojule tse ngata ho feta tseo re li hlokang 'me sena se ka tlatsetsa ho boima ba' mele le mathata a nako e telele a bophelo bo botle. Ka hona, ho bohlokoa ho ithuta ho laola likarolo tsa lijo le ho khetha likhetho tse phetseng hantle.

Tsela e atlehang ea ho laola likarolo ke ho sebelisa lipoleiti le linkho tse nyenyane, kaha sena se re thusa ho ba le pono e bonahalang ea boholo bo loketseng ba likarolo. Ho feta moo, ho eletsoa ho bala lileibole tsa lijo bakeng sa tlhaiso-leseling ea phepo e nepahetseng le bongata bo khothaletsoang. Ka mokhoa o ts'oanang, ke habohlokoa ho qoba ho ja ka ho toba mokotla kapa setshelo, kaha ho ka ba thata ho laola chelete e sebelisoang.

Mabapi le khetho ea lijo tse nang le lik'halori tse tlaase, ke habohlokoa ho tseba hore na ke lihlopha life tsa lijo tse li etsang. Lijo tse leka-lekaneng li lokela ho kenyelletsa lijo tse tsoang lihlopheng tsohle ka tekanyo e lekaneng. Litholoana le meroho li na le lik'halori tse tlaase, tse nang le limatlafatsi tse ngata, tse nang le fiber e ngata. Ho boetse ho eletsoa ho khetha lijo tse felletseng ho fapana le tse hloekisitsoeng, kaha li na le limatlafatsi tse ngata le fiber. Ho feta moo, ho fokotsa tšebeliso ea lijo tse tsoetsoeng le tse tsoekere ho ka re thusa ho fokotsa ho ja lik’hilojule tse sa hlokahaleng.

8. Mokhoa oa ho lula u susumelletseha nakong ea ts'ebetso ea ho theola boima ba 'mele

Ho boloka tšusumetso nakong ea ts'ebetso ea ho theola boima ba 'mele ho ka ba phephetso, empa ke habohlokoa ho finyella liphello tse atlehileng tsa nako e telele. Mona ke mekhoa e meng eo u ka e sebelisang ho boloka tšusumetso ea hau:

1. Ipehele lipakane tse ka finyelloang: Ke habohlokoa ho ipehela lipakane tsa sebele le tse ka finyelloang. U se ke ua ipehela litebello tse phahameng haholo tse ka u nyahamisang. Ipehele lipakane tse nyenyane 'me ha u ntse u li finyella, butle-butle eketsa boemo ba bothata.

2. Keteka lintho tseo u li finyeletseng: U se ke ua lebala ho keteka katleho e 'ngoe le e 'ngoe ea hau, ho sa tsotellehe hore na e nyenyane hakae. Lemoha le ho putsa boiteko ba hao, ebang ke ka ntho e itseng kapa ka ho ithabisa feela ka ketsahalo eo u e thabelang. Sena se tla u thusa ho boloka tšusumetso le ho matlafatsa boitlamo ba hau ts'ebetsong ea ho theola boima ba 'mele.

3. Batla tšehetso: E-ba le tšehetso ea batho ba bang Ho ka ba molemo haholo ho boloka tšusumetso. Ebang ke motsoalle, setho sa lelapa, kapa sehlopha sa tšehetso, ho arolelana liphihlelo tsa hau, lintho tseo u amehileng ka tsona, le lintho tseo u li finyeletseng le ba bang ba fetang ka tsela e tšoanang ho ka fana ka mohloli o mong oa khothatso. Ho phaella moo, ho fumana keletso le ho ithuta liphihlelong tsa ba bang ho ka thusa haholo.

9. Karolo ea ho robala le ho phomola ho lahleheloa ke boima ba 'mele

Liphuputso li bontšitse hore ho robala ka ho lekaneng le ho phomola ho phetha karolo ea bohlokoa mosebetsing oa ho theola boima ba 'mele. Nakong ea ha re robetse, ’mele ea rōna ea hlaphoheloa ’me ea lokisa lintho, e leng ntho ea bohlokoa bakeng sa ho boloka tšebetso ea ’mele e phetseng hantle. Ho hloka boroko ho ka lebisa ho se leka-lekaneng ha li-hormone ho amang taolo ea takatso ea lijo hampe le ho eketsa takatso ea lijo tse sa pheleng hantle. Ka hona, ke habohlokoa ho etsa bonnete ba hore u robala ka ho lekaneng le ho phomola hantle haeba u leka ho theola boima ba 'mele..

Ho se robale ka ho lekaneng ho ka ama bokhoni ba hau ba ho khetha lijo tse phetseng hantle. Ka ho se phomole ka ho lekaneng, ho ka etsahala hore u lakatse lijo tse nang le tsoekere e ngata le mafura a mangata, e leng ho etsang hore ho be thata ho theola boima ba ’mele. Ho feta moo, ho hloka boroko ho ka lebisa ho fokotseheng ha tlhahiso ea leptin, e leng homone e ikarabellang bakeng sa ho hatella takatso ea lijo, ha ho ntse ho eketseha maemo a ghrelin, e leng hormone e tsosang tlala. Ho se leka-lekane hona ha li-hormone ho ka senya boiteko ba hau ba ho theola boima ba 'mele.

E le ho ntlafatsa boleng ba boroko ba hao le ho phomola, ho eletsoa hore u iketsetse kemiso ea kamehla ea ho robala le ho tsoha. Hape, qoba ho ja caffeine le lijo tse boima pele u robala, kaha li ka etsa hore ho be thata ho robala. Ho theha tikoloho e khutsitseng le e khathollang ka kamoreng ea hau ea ho robala le hona ho ka ba molemo.. Tima mabone a khanyang, beha mocheso boemong bo botle, 'me u nahane ka ho sebelisa likharetene tse lefifi kapa mask a mahlo haeba u na le bothata ba ho robala ka lebaka la leseling.

10. Lisebelisoa le lithuso tsa ergogenic ts'ebetsong ea tahlehelo ea boima ba 'mele

Ts'ebetsong ea ho theola boima ba 'mele, ho na le li-supplement tse fapaneng le lithuso tsa ergogenic tse ka u thusang ho fihlela sepheo sa hau sa ho theola boima ba' mele. ka katleho. Li-supplement tsena li sebetsa joalo ka lintlafatso tsa ts'ebetso ea 'mele le ea metabolic, li fana ka melemo e eketsehileng ho ntlafatsa ts'ebetso ea hau ea ho theola boima ba' mele.

E 'ngoe ea li-supplement tse tsebahalang haholo ke secheso sa mafura, e potlakisang metabolism le ho thusa ho senya mafura a 'mele. Ho phaella moo, tse ling tsa li-burners tsena li boetse li sebetsa e le lintho tse thibelang takatso ea lijo, li u thusa ho laola ho ja lik'halori. Ke habohlokoa ho hlokomela hore li-supplement tsena li lokela ho sebelisoa hammoho le phepo e nepahetseng le boikoetliso ba kamehla ho fumana liphello tse nepahetseng.

Thuso e 'ngoe ea ergogenic e atisang ho sebelisoa ka mokhoa oa ho theola boima ba' mele ke sethibela-khabohaedreite. Mofuta ona oa tlatsetso o thusa ho thibela tšilo ea lijo le ho monya ha lik'habohaedreite, e leng se fokotsang ho ja lijo tsohle tsa caloric. Ka ho fokotsa ho monya ha lik'habohaedreite, boemo ba ketosis bo khothalletsoa, ​​moo 'mele o sebelisang mafura a bolokiloeng e le mohloli oa oona o ka sehloohong oa matla. Leha ho le joalo, ke habohlokoa ho hlokomela hore lihlahisoa tsena li lokela ho nkoa ka hloko le tlas'a tlhokomelo ea setsebi sa bophelo bo botle, kaha tšebeliso ea tsona e ka ama ho monya ha limatlafatsi tse ling tsa bohlokoa.

11. Mokhoa oa ho laola litakatso le liteko ha u ntse u ja

Mehlala e latelang ke e meng. maano a sebetsang hantle Ho laola litakatso le liteko nakong ea lijo:

1. Khetholla lintho tse susumetsang: Ke habohlokoa ho hlokomela hore na ke maemo afe kapa maikutlo afe a ka tsosang takatso. Sena se u lumella ho lebella le ho fumana mekhoa e meng e phetseng hantle ea ho khotsofatsa litlhoko tseo, joalo ka ho ja karolo ea litholoana tse ncha kapa ho noa khalase ea metsi.

2. Rera lijo tsa hau: Ho bohlokoa ho etsa moralo oa lijo ho qoba maemo ao ho ona u inehelang litakatsong. Sena se kenyelletsa ho ba le lethathamo la ho reka le ho boloka lijo tse phetseng hantle joalo ka litholoana, meroho, liprotheine tse mafura le lijo-thollo. Ho feta moo, ho molemo ho arola lijo ka likaroloana le ho jara lijo tse bobebe tse phetseng hantle le uena ho qoba moleko oa ho sebelisa likhetho tse sa pheleng hantle.

3. Batla litšitiso: Ha takatso e hlaha, ho sitisa kelello ea hao ho ka thusa. Ho etsa lintho tse hlokang hore motho a tsepamise mohopolo, tse kang ho bala buka, ho etsa lintho tse fapa-fapaneng kapa ho ikoetlisa ho ka thusa ho qoba teko ea ho ja lijo tse sa batleheng. Hape ho eletsoa hore u lule u tšoarehile ka mesebetsi e monate le e phetseng hantle, e kang ho bapala lipapali kapa ho etsa mosebetsi oa ho itlosa bolutu.

12. Liphoso tse tloaelehileng le litšōmo mabapi le ho theola boima ba 'mele le mokhoa oa ho li qoba

Hangata, batho ba batlang ho theola boima ba 'mele ba oela liphoso tse tloaelehileng kapa ba nkoa ke litšōmo tse ka sitisang tsoelo-pele ea bona. Ke habohlokoa ho hlokomela hore ho lahleheloa ke boima ba 'mele ka bophelo bo botle ha ho joalo Ke ts'ebetso boselamose, empa boiteko bo sa feleng le bo hlokolosi. Mona sehloohong sena, re tla hlakola liphoso tse ling tse tloaelehileng le litšōmo mabapi le ho theola boima ba 'mele le ho u fa malebela a sebetsang a ho li qoba.

E 'ngoe ea liphoso tse tloaelehileng ke ho lumela hore ho tlōla lijo ho tla potlakisa ho theola boima ba' mele. Ha ho letho le fetang 'nete! Haeba u tlōla lijo, metabolism ea hau e tla fokotseha 'me' mele oa hao o tla atisa ho boloka mafura a mangata ha qetellong u ja. Ho e-na le hoo, ho molemo ho ja lijo tse nyenyane, khafetsa letsatsi lohle ho boloka metabolism ea hau e sebetsa le ho qoba maikutlo a tlala e feteletseng a ka lebisang ho ja ho tlōla.

Tšōmo e 'ngoe e tsebahalang ke hore ho tlosa lik'habohaedreite ka ho feletseng lijong tsa hau ho tla u thusa ho theola boima ba' mele kapele. Le hoja ho fokotsa tšebeliso ea lik'habohaedreite ho ka ba molemo ho batho ba bang, ho li felisa ka ho feletseng ho ka ba kotsi bophelong ba hau. Li-carbohydrate ke mohloli oa bohlokoa oa matla 'me ho li felisa ka ho feletseng ho ka lebisa mokhathala, bofokoli le ho hloka botsitso. Ho e-na le ho li felisa, khetha lik'habohaedreite tsa boleng tse kang lijo-thollo, litholoana le meroho.

13. Mokhoa oa ho hatela pele ka mor'a ho finyella pakane ea hau ea ho theola boima ba 'mele

Hang ha u se u khonne ho finyella sepheo sa hau sa ho theola boima ba 'mele, ke habohlokoa ho boloka mekhoa e metle eo ue fumaneng nakong ea ts'ebetso. Mona ke mekhoa e meng ea ho hatela pele le ho boloka bophelo ba hau bo bocha:

1. Boloka lijo tse leka-lekaneng: Ho bohlokoa ho tsoela pele ka lijo tse leka-lekaneng le tse fapaneng tse kenyelletsang lijo tse nang le limatlafatsi tse ngata. Qoba ho khutlela mekhoeng ea ho ja e entseng hore u be boima pele. Hopola hore senotlolo ke ho boloka khaello ea khalori e itekanetseng le ho ja lijo tse foreshe, tse phetseng hantle.

2. Kenyelletsa boikoetliso kamehla: Boikoetliso ba 'mele ke ba bohlokoa ho boloka boima ba' mele bo botle le ho ntlafatsa 'mele oa hau ka kakaretso. Fumana lintho tseo u li ratang, tse kang ho matha, ho sesa, kapa yoga, 'me u leke ho ikoetlisa bonyane metsotso e 150 ka beke. Se ke oa lebala ho kopanya boikoetliso ba pelo le methapo ea pelo le boikoetliso ba matla bakeng sa litholoana tse ntle.

3. Ipehele lipakane tsa nako e telele: Kaha joale u fihletse sepheo sa hau sa ho theola boima ba 'mele, ke habohlokoa hore u lule u susumelletseha ka ho ipehela lipakane tse ncha tsa nako e telele. Sena se ka kenyelletsa ho boloka boima ba hau ba hona joale, ho ntlafatsa mamello ea hau ea 'mele, kapa ho eketsa boima ba mesifa ea hau. Ho ipehela lipakane tse hlakileng, tse tla u thusa hore u lule u tsepamisitse maikutlo ’me u tsoele pele tseleng ea hao ea bophelo bo botle.

14. Litlhahiso tsa ho qetela le malebela a eketsehileng bakeng sa tahlehelo ea boima ba 'mele e atlehileng

Ho finyella katleho ea boima ba 'mele, ke habohlokoa ho latela litlhahiso tse ling tsa ho qetela le lintlha tse eketsehileng. Litaelo tsena li tla u thusa ho boloka bophelo bo botle le ho finyella lipakane tsa hau tsa ho theola boima ba 'mele. ka katleho:

• Ikoetlise kamehla: Boikoetliso ba 'mele ke senotlolo sa ho potlakisa metabolism ea hau le ho chesa lik'hilojule. Kenyelletsa mekhoa ea boikoetliso ba pelo le methapo e kang ho matha, ho sesa kapa ho palama baesekele. E boetse e eletsoa ho tlatsana le koetliso ea matla ho matlafatsa mesifa.
• Lula u ja lijo tse leka-lekaneng: Qoba ho ja lijo tse feteletseng le ho ja lijo tse fetisitsoeng ho feta tekano. Beha pele lijo tse nang le litholoana, meroho, liprotheine tse mafura le lijo-thollo tse ngata. Laola likarolo 'me u qobe lijo tse nang le mafura a mangata le tsoekere e eketsehileng.
• Ipehele lipakane tse utloahalang: Ke habohlokoa ho ipehela lipakane tsa nako e khutšoanyane le tse telele tse ka finyelloang. Qoba litebello tseo e seng tsa sebele tse ka bakang pherekano. Keteka katleho e 'ngoe le e' ngoe e nyenyane 'me u lule u e-na le maikutlo a nepahetseng nakong eohle ea ts'ebetso.

U se ke ua tšoenyeha ka sekala: Boima ba 'mele hase eona feela sesupo sa tsoelo-pele. Ela hloko liphetoho tse ling tse kang ho ntlafatsa boemo ba hau ba 'mele, ho fokotseha ha boholo kapa ho eketseha ha matla. Lula u tsepamisitse maikutlo ho boiketlo ba hau ka kakaretso eseng feela lipalo tse sekaleng.

Batla tšehetso: Ho ba le marang-rang a ts'ehetso ho ka ba bohlokoa ho fihlela sepheo sa hau. Arolelana lipakane tsa hao le ba lelapa kapa metsoalle e fanang ka khothatso le khothatso. Nahana ka tšehetso ea setsebi sa bophelo bo botle, e kang setsebi sa phepo e nepahetseng kapa mokoetlisi oa botho, bakeng sa tataiso e khethehileng.

Qetellong, ho lahleheloa ke boima ba 'mele ka katleho le nako e telele ho hloka mokhoa o pharaletseng o kenyelletsang lijo le boikoetliso ba' mele. Sehloohong sena kaofela re hlahlobile tse ling tsa lintlha tsa mantlha tseo u ka li nahanang ha u theola boima ba 'mele mme re fane ka lintlha tsa bohlokoa ho u thusa ho fihlela lipheo tsa hau ka tsela e phetseng hantle.

Ke habohlokoa ho hopola hore motho e mong le e mong oa ikhetha ’me se sebetsang ho motho e mong se ka ’na sa se sebetse ka tsela e tšoanang ho e mong. Ka hona, ho bohlokoa ho ikamahanya le moralo ofe kapa ofe oa ho theola boima ba 'mele ho latela litlhoko le maemo a hau a khethehileng.

Pele o qala lenaneo leha e le lefe la ho theola boima ba 'mele, ho eletsoa ho buisana le setsebi sa bophelo bo botle, joalo ka ngaka kapa setsebi sa phepo e nepahetseng, bakeng sa tlhahlobo e feletseng le ea motho ka mong. Ba tla khona ho u fa tataiso ea litsebi le ho rala moralo oa lijo le boikoetliso bo nepahetseng bakeng sa hau.

Hopola hore ho lahleheloa ke boima ba 'mele ho nka nako le mamello. Ha ho na litokiso tsa kapele kapa mekhoa ea boselamose. Senotlolo sa ho fumana le ho boloka boima ba 'mele bo botle ke ho amohela mekhoa ea nako e telele ea bophelo bo botle.

Mokhoa oa ho theola boima ba 'mele o ka ba phephetso, empa hape o putsa. E-ba le boikutlo bo nepahetseng, ipehele lipakane tseo u ka li finyellang, ’me u tsepamise maikutlo boiketlong ba hao ka kakaretso ho e-na le ho tsepamisa maikutlo ho palo feela sekaleng. Ka boikemisetso le mamello, u ka finyella lipakane tsa hao ’me ua thabela bophelo bo botle le bo itekanetseng haholoanyane.

Qetellong, tsela ea ho lahleheloa ke boima ba 'mele ha e bonolo, empa ka boitsebiso bo nepahetseng le lisebelisoa, u tla ba tseleng e nepahetseng ea ho finyella phetoho e ntle bophelong ba hau. U se ke ua lebala hore kamehla ke habohlokoa ho mamela 'mele oa hao, batla tšehetso' me u hopole hore bophelo bo botle bo pharaletseng ke senotlolo sa boima bo botle ka nako e telele. Tsoela Pele!