Haeba u leka ho tlosa mafura a mangata a mangata, u ka 'na ua ipotsa hore na ho sebetsa ke tharollo. Ka bomalimabe, ho matha hase tsela ea mollo ea ho theola boima ba 'mele . Ka pontšo e tšoanang, ha se tsela e tiisitsoeng ea ho lahleheloa ke terene ea hau, mpa, pooch kapa ntho leha e le efe eo u sa batleng ho e etsa-kahoo e e bitsa ka lerato. Hape ke 'nete hore u ke ke ua lahleheloa ke mafura a tsoang sebakeng sa hau sa mpa feela ka ho lebisa tlhokomelo ea abs ea hao le li-crunches kapa tse ling tsa ho ikoetlisa ka mpeng .
Ho lahleheloa ke mafura a mpa, o lokela ho fokotsa mafura a hau a 'mele. Ha ho matha ho ka u thusa ho lahleheloa ke mafura , u tla ba le katleho e ngata ka ho e kopanya le lijo tse nang le lik'halori tse tlaase. Mme, esita le, liphatsa tsa lefutso tsa hau li lekanyetsa hore na lintlha li tla lahleheloa ke mafura pele.
Mekhoa ea ho Lahleheloa ke Mafura a Belly
Mona ke litlhahiso tsa ho lahleheloa ke boima ('me, ka lebaka leo, mafura a mpa) ka ho matha le lijo tse nang le lik'halori tse tlaase:
- Boikoetliso ba 'mele : Etsa bonyane boikoetliso ba' mele oa metsotso e 30 sebakeng sa litekanyetso tsa pelo tsa hao ka matsatsi a mangata a beke. Ho qoba ho tsuba le ho tsoa likotsi, ho fapana pakeng tsa ho matha le ho koetlisa , joaloka ho palama libaesekele, koetliso ea elliptical, ho tantša, ho sesa kapa ho tsamaea.
- Mehato e 10 000 : Batho ba bang ba fumana ho le molemo ho latela mehato ea bona ea letsatsi le letsatsi. Ho nka mehato e ka bang 10 000 ka letsatsi ho thibela boima ba 'mele, kahoo ikemisetse ho feta ha u ntse u leka ho theola boima ba' mele.
- Koetliso ea matla : Ho eketsa koetliso ea matla ea 'mele ka kakaretso ka makhetlo a mabeli ka beke. Ha ho hlokahale le ho fumana thepa ea boikoetliso bo ikhethang ha u ntse u ka etsa tse ling tsa mekhoa ena ea 'mele ea boikoetliso . Etsa bonnete ba hore o etsa 'mele o phahameng le ho ikoetlisa ka tlase , hammoho le ho ikoetlisa ka matla.
- Tseba sepheo sa hau sa khalori : Sebelisa lisebelisoa tsa caloric ea letsatsi le letsatsi ho fumana hore na ke lik'hilojule tse kae tseo u hlileng u li hlokang letsatsi ka leng. Hang ha u se u e-na le nomoro eo, u lokela ho etsa phoso-ka ho kopanya lijo kapa ho ikoetlisa-lik'halori tse 3500 ka beke (kapa 500 ka letsatsi) ho lahleheloa ke limilione ka beke.
- Diary ea lijo : Ngola ntho e 'ngoe le e' ngoe eo u e jang le ea ho noa hore u boloke tlaleho ea hore na u na le lik'hilojule tse kae 'me u fumane mekhoa e mebe eo ue hlokang ho e lokisa. U tla be u se na monyetla o monyenyane oa ho ea ka holim'a metsi haeba u tseba hore o tlameha ho o ngola fatše.
- Etsa liphetoho tse nyenyane tsa lijo : Tsepamisa maikutlo ho etsa liphetoho tse fokolang lijong tsa hau , tse kang ho khaola soda le ho eketsa litholoana le li-veggies.
- Qoba lijo tse sebelisoang: Lijo tse kenngetsoeng ka thepa le lijo tse hlahisang li-snack hangata li jaroa ka li-trans, li-sugar, le letsoai le ekelitsoeng. Lintho tsena tse tharo tsa batho ba feteletseng li ka etsa hore ho be thata ho theola 'mele.
- Karolo ea likarolo : Sheba boholo ba likarolo tsa hau, haholo-holo kamora ho matha, ha u ka 'na ua ikutloa u lekeha ho ja lijo tse seng kae ka lebaka la lik'hilojule tsohle tseo u li chesitseng ha u ntse u matha . E-s'o kene li- cookie tse 100 tse lokiselitseng lapeng, kahoo u se ke ua lekeha ho ea holimo. Ha u ja lijo, arolelana lijo-kapa u ja halofo ea lijo tsa hau 'me u nke ntlo e setseng.
- Sheba mangolo a phepo hantle ka hloko . Hobane lijo ha li na mafura ha li bolele hore ha li phahame linthong tse ling, joaloka carbs le tsoekere. Ka linako tse ling tsoekere e tla ekeletsoa bakeng sa tahlehelo ea tatso mafura. Lijo tse kang liaparo tsa salate, marinades, mayonnaise le li-sauces hangata li na le mafura a patiloeng le lik'hilojule tse ngata.
> Mehloli:
> Litsela tse 8 tsa ho lahla mafura a belly le ho phela bophelo bo phetseng hantle. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/healthy_heart/eat_smart/8-ways-to-lose-belly-fat-and-live-a-healthier-life.
> Fate ea Belly ho Basali: Ho e nka le ho e boloka. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809.