Latela mekhoa e bonolo ea ho boloka lik'hilograma tse tsoang ho khutla
Ho lahleheloa ke boima ho thata haholo. Empa dieters e boetse e tobana le taba ea hore likarolo tse ngata li kenngoa khahlanong le tsona bakeng sa katleho ea nako e telele. Bafuputsi ba hakanya hore feela karolo ea 20 lekholong ea dieters e boloka boima ba 'mele ka mor'a lijo. Na u tla ba e mong oa bona?
Mokhoa oa ho boloka tahlehelo ea mafura ka mor'a lijo
Ho eketsa menyetla ea ho boima boima ka mor'a ho ja, rera moralo oa nakoana ka mor'a hore u finyelle boima ba litekanyetso.
Nakong ena, etsa liphetoho tse liehang bophelong ba hau mme u shebe liphello ka tekanyo. Liphetoho tse mpe li ka 'na tsa etsa hore boima bo boele hape .
Karolo ena ea nakoana ke nako e ntle ea ho khetholla mekhoa ea ho ja le mekhoa ea ho ikoetlisa eo u ithutileng eona nakong ea ho ja lijo e le hore u ka e boloka nako e telele. Ka mohlala, bafuputsi ba fumane hore dieters ea bolokang boima ba eona ke ba tsoelang pele ho boloka lijo tse tlaase tse nang le litholoana le meroho e ngata. Haeba u fetola mekhoa e metle ea ho ja ka mekhoa e metle ea bophelo, u ka 'na ua thibela boima ba' mele hape
10 Mekhoa ea ho Boloka Boima ba Hao
Mekhoa e 10 e tlase e tla u thusa hore u tlohe boemong ba ho ja lijo, ka mohato oa nakoana 'me qetellong u kene karolong ea tlhokomelo, moo boima ba hao bo lulang bo tsitsitse. E le ho ntlafatsa menyetla ea ho atleha ka ho sa feleng ea tahlehelo, leka ho kenyelletsa mekhoa ena e 10 ho phela ka tsela ea hau ea bophelo ha u ntse u feta mekhahlelong eohle ea leeto la ho ja.
- Ho lahleheloa ke boima ba 'mele ho sebetsa hantle. Lingaka li khothaletsa hore dieters e se ke ea lahleheloa ke liponto tse lekanang ho tse peli ka beke. Tsela ena e sebetsang e thusa bakuli ho qoba likotsi tsa bophelo tse amanang le ho lahleheloa ke boima ba 'mele. E boetse e lumella dieter hore e ithute mekhoa e mecha ea ho ja e tla sireletsa ho lahleheloa ke boima ba bona qetellong. Ho laola karolo, ho ja lijo tse nang le phepo e nepahetseng, ho ikoetlisa kamehla le ho bala majoe a phepo e nepahetseng ke tsebo ea bohlokoa eo u tla e tseba haeba u khetha mokhoa o liehang oa ho lahleheloa ke boima ba 'mele.
- Etsa phetoho e liehang ho tloha sethaleng sa ho ja lijo. Hang ha u fihlile pakane ea hao boima , ntho e mpe ka ho fetisisa eo u ka e etsang ke ho qalella mekhoa ea hao ea ho ja. Hopola hore tsena ke mekhoa ea ho ja e ileng ea etsa hore boima ba 'mele bo be teng pele. Hoa utloahala ho eketsa butle-butle lijo tsa caloric , empa ka kakaretso litsebi li fana ka tlhahiso ea ho eketsa lik'hilojule tse 200 ka beke ho fihlela boima ba hao bo ntse bo tsitsitse.
- Boloka liboka tse tloaelehileng le sehlopha sa tlhokomelo ea bophelo. Mofani oa hao oa tlhokomelo ea bophelo kapa setsebi sa litsebi se ngolisitsoeng se tla khona ho lekanya karolo ea 'mele ea mafura kapa ho hlahloba BMI ea hao ho etsa bonnete ba hore linomoro tsa hau li lula li phetse hantle. Ba tla boela ba khone ho sebetsana le mathata a bophelo bo botle a hlahang ha boemo ba 'mele oa hau bo fetoha.
- Lula u amana le mehloli ea hau ea tšehetso. Batho ba tšoanang ba u tšehetsang ts'ebetsong ea lijo tsa lijo li tla u thusa ho boloka tahlehelo ea boima ba hau. Ba boemong bo botle ba ho hlompha boholo ba seo u se finyeletseng mme ba u fa khopotso e bonolo haeba u lahlile katleho ea hau. Buisana le bona mme u ba fe tumello ea ho fana ka tataiso e hlomphehang ha ho hlokahala.
- Tsoela pele ho ikitlaetsa ka lipakane tse ncha. Hona joale kaha u hlokometse mathata a thata ka ho fetisisa ao u tla tobana le 'ona, lula liotleng tsa hao ka ho beha pakane e ncha. Ha hoa lokela ho amana le ho lahleheloa ke boima ba 'mele. Ho finyella pakane ea nako e khutšoanyane le ea nako e telele ho tla u thusa hore u boloke tšepo ea hau e le phahameng.
- Lula u rutehile. Nka lihlopha tse phehoang hantle, u ee libokeng tsa bophelo bo botle 'me u kopanele lijong tsa' mele. Ikopanye le likhopotso tsa hore na bophelo bo phetseng hantle bo bolela'ng. U ka boela ua batla ho lula u kena Inthaneteng.
- E-ba moeletsi. E 'ngoe ea litsela tse ntle ka ho fetisisa tsa ho lula u rutehile ke ho ruta bokhoni ba hao bo boima ba ho lahleheloa ke newbie. Ka ho ba moeletsi, o tla hlokeha ho lula holim'a lipatlisiso le mekhoa e mecha.
- Koetlisa. Lipatlisiso ka ho lahleheloa ke boima ba 'mele bo senola hore boikoetliso ke e' ngoe ea litsela tse molemo ka ho fetisisa tsa katleho e telele. Metsotso e mashome a mararo ho isa ho a 60 ea boikoetliso bo itekanetseng letsatsi le leng le le leng e tla boloka mmele le kelello ea hao e phetse hantle
- Ja lijo tsa hoseng. Liphuputso li fumane hape hore batho ba jang lijo tsa hoseng ba atleha haholo ho boloka lik'hilograma tse ling. Etsa bonnete ba hore lijo tsa hoseng tsa hau li na le lijo tse feletseng le mohloli o motle oa liprotheine .
- Itlhahlobe. Boloka tekanyo ka kamoreng ea hau ea ho hlapela 'me ue sebelise hang ka beke . Liphuputso li bontša hore ho hlahloba boima ba hau hangata ke mokhoa o arolelanoang ke batho ba atlehang ho boloka boima ba bona.
Lisebelisoa:
James W Anderson, Elizabeth C Konz, Robert C Frederich le Constance L Wood. "Nako ea nako e telele ea boima ba ho lahleheloa ke litekanyetso: ho hlahloba litlhahlobo tsa lithuto tsa US." American Journal of Clinic Nutrition Vol. 74, No. 5, 579-584, November 2001.
James W. Anderson, MD, Satit Vichitbandra, MD, Wei Qian, MS le Richard J. Kryscio, PhD. Tlhokomelo ea Boima ba Nako e Telele ka mor'a Lenane la Boima ba Boima ba 'Mele. " Litaba tsa American College of Nutrition December 1999 vol. 18 che. 6 620-627.
Mapheo a RR, Phelan S. "Ho lahleheloa ke boima ba nako e telele." Journal of American Medical Clinic Nutrition 2005 Jul; 82 (Tlatsetso ea 1): 222S-225S.
Taolo ea Boima. Nutrition.Gov E fihletsoe: la 29 November, 2011. http://www.nutrition.gov/weight-management
Mosebetsi oa boipheliso le taolo ea boima. Setsi sa Boitsebiso ba ho Laola Boima, Lefapha la Bophelo la US le Litšebeletso tsa Botho. E fihletsoe: la 25 November, 2011. http://win.niddk.nih.gov/publications/physical.htm