1 - phutholoha 'me u lule u phela hantle
Matsatsi a phomolo a reretsoe nako ea boleng bo botle le ba lelapa le metsoalle, tse ling tsa boithabiso, litšeho le thabo e ntle. Ka bomalimabe, e boetse e ngotsoe nako ea khatello ea kelello ka ho reka mabenkele, khalefo ea litsela tsa phomolo, le ho sutumelletsa hore ntho e 'ngoe le e' ngoe e phethahale. Ho tšaba ho rua boima ka ho ja lijo tse sa pheleng ho boetse ho baka khatello e eketsehileng le matšoenyeho.
E se eka bohle re ka hema haholo 'me ra phutholoha. Ho thabela liteko tse monate le tse monate tseo re li hlokang nakong ea selemo ho lebeletsoe. Matsatsi a phomolo a ne a tla ba joang ntle le selae sa lejoe la mokopu? Ho phela ka mokhoa o loketseng ha ho bolele ho hloka boits'oaro empa ho na le maikutlo a nepahetseng mabapi le ho ja lijo. Ho ja hantle ha ho bolele ka phetheho ebile ha rea lokela ho imeloa ke lijo tse molato hobane re ja brownie.
Ho thabela matsatsi a phomolo ho tla ba le moelelo le ho khetheha haeba re nka mokhoa o phutholohileng. Ha re ntse re bokana ho tšeha le ho thaba, ho na le litsela tsa ho lula re phetse hantle, re phetse hantle 'me re ikutloa hantle ka liqeto tsa rona.
2 - Boloka lijo tse nepahetseng
Ho thabela tse ling tse fokolang nakong ea matsatsi a phomolo ho ke ke ha senya banka ea hao ea boikoetliso. Boloka bophelo ba hau bo tloaelehileng ba ho ja lijo tsa phekolo. Etsa bonnete ba hore sehatsetsi le li-pantry li na le lijo tse nang le limatlafatsi tse kang lijo tse mafura, meroho, litholoana le lijo tse feletseng. Haeba o ja ho hloekileng ka ho fetisisa ho 90/10 (ho lumella marang-rang a 10%), nahana ka ho theohela ho 80/20 kapa 70/30 matsatsing a seng makae litekanyetso tsa matsatsi a phomolo tsa letsatsi la phomolo li reha lebitso la hau. Hopola, mokhoa o phelang oa bophelo bo botle ha ho mohla o thibeloang empa o theha mekhoa e metle.
Phomolo ea ho ja matsatsi a phomolo:
Ja lijo tse nang le phepo hantle kapa bohobebeletsi pele u ea libokeng. Sena se tla felisa bohloko ba tlala le moleko oa ho tšoara le ho otla. Thabela lijo tse le 'ngoe kapa tse peli tseo u li ratang ka matsatsi a phomolo ka boholo bo lekaneng ba karolo ea' me u tsoele pele.
3 - Taolo ea karolo
Matsatsi a phomolo a fana ka lijo tse ngata tse ntle 'me e tla ba tsa bohlokoa ho khomarela boholo ba karolo ea karolo nakong ea lijo tsa hau. Sheba sefate sa hao sa letsoho e le tataiso ea karolo ea lijo tseo u lokelang ho li apara. Ha e le teng, khetha lekhalo le lenyenyane bakeng sa ho bona lintho tse bonahalang ho u thusa ho boloka boholo ba likarolo tse nepahetseng ka kakaretso.
Phomolo ea ho ja matsatsi a phomolo:
Ho ja boholo ba karolo ea karolo e tla thusa ho boloka lik'hilojule ka har'a marang-rang a hau a letsatsi le letsatsi. Hopola lik'hilojule tse nang le matla a matla a matla ho matla a boima.
4 - Etsa Lijo Tse Natefatsang Bophelo bo Botle
Karolo ea matsatsi a phomolo a phomolo ke ho reka batho bao re ba ratang. Ha ho ntho e mpe ho feta ho lapa nakong ea ts'ebetso. Ena ke nako eo re lekehang ho fumana sebaka se haufi sa lijo tsa kiosk le ho kenya mokotla o mong o moholo oa buttered pretzel. Ho monate haholo ho theoha empa joale molato oa phoso ea lijo ke ho senya phihlelo ea hau ea ho reka. Ho senya lijo tse phetseng hantle ha hoa lokela ho nka bohlokoa ho feta ho reka mpho. Lihora tsa matsatsi a phomolo a ho reka lihlahisoa bakeng sa ho hlophisa lijo tse monate tsa bohobe le ho senya.
Phomolo ea ho ja matsatsi a phomolo:
Etsa litokisetso tsa matsatsi a phomolo a ho reka u na le bophelo bo botle. Etsa li-snacks tse nang le bophelo bo botle ka mokotlaneng oa hau kapa mokotleng ho thibela tlala. Likhopolo tse kholo tsa litebelisoa tsa bohobebe li kenyeletsa mekotla ea sandwich e tletseng likarate tse tala le li-cranberries tse omisitsoeng kapa libaka tse nang le phepo e nepahetseng tse nang le lisebelisoa tse fokolang.
5 - Boloka ho sebetsa ha hao
Matsatsi a Phomolo a ka phathahana ka ho reka ka ho eketsehileng, ho pheha le ho etsa lintho tsa sechaba ho theha sebaka se senyenyane sa lik'halendara. Ho boloka ho ikoetlisa ho tla ba bohlokoa nakong ena ho thusa ho laola lijo tse eketsehileng tsa caloric le khatello ea kelello. Sebelisa letsatsi lena la matsatsi a phomolo e le mo susumelletseha oa ho ikoetlisa le boleng ba boithabiso ba nako ea ho ikoetlisa, tsosolosa libaktheri le ho nka khefu ho tloha moo ho thoeng.
Tlhahiso ea matsatsi a phomolo:
Etsa kopo ea ho ikoetlisa khalendara 'me u se ke ua hlakola. Khetha nako e sa lumellaneng le liketsahalo tsa matsatsi a phomolo esita le haeba seo se bolela ho robala pejana ho qeta thuto ea hoseng.
6 - Noa Metsi a mangata
Matsatsi a phomolo a tlisa veine le meea le ho noa metsi hangata ho lebaloa. Nota e feteletseng le ho felloa ke metsi lijong li ka u nyolla. Ho nyoroa ha u ntse u reka le hona ho ameha haholo. Lijo tsa matsatsi a phomolo hangata li salted tse hlokahalang hore metsi a eketsehe. Ho boloka motlakase oa electrolyte hape hoa hlokahala. Nahana ka 'mele oa motho ke metsi a fetang 60%' me taba ena feela e lokela ho hlalosa tlhoko ea rona ea tlhaho ea ho boloka metsi.
Tlhahiso ea Phomolo ea Lijo:
Tlisetsa botlolo ea metsi ho liketsahalo tsa phomolo kapa ha u tsoa mabenkeleng. E-ba hlokolosi ho noa metsi ka makhetlo a 'maloa nakong ea mekete ea matsatsi a phomolo ho ntša chefo' me u boloke 'mele o motle haholo.
7 - Fokotsa ho noa joala
Joala ke karolo e khōlō ea mokete oa matsatsi a phomolo. E ka khahloa ke ho boloka lino tse tahang ho ea ho bonyane le ho noa metsi pakeng tsa li-cocktails. Ho noa haholo ha ho mohla nako e monate le liphello tse bohloko li ka etsahala habonolo ha joala bo fokotsehile kapa bo tlosoa ka tsela ea bophelo bo botle. U tla ba le tšusumetso e ngata ea ho noa joala ho baka maeto a mangata a sa thabiseng ho hlapela ntlo, 'me nako e setseng ea hau e setse ka har'a sofa e jang litlhapi tsa letsoai.
Tlhahiso ea ho noa Lihoho:
Boloka joala ho fihlela bonyane (ho se na lino tse fetang 2) kapa u li qobe kaofela. Bareki ba bohlale ba joala ba tla noa li-ounces tse 8 tsa metsi bakeng sa li-ounces tse 3 tsa bohobe bakeng sa ho hloekisa le ho ntša chefo e tsoang 'meleng.
8 - Fokotsa khatello ea kelello
Re na le khatello e lekaneng bophelong ba rona ba letsatsi le letsatsi ho lumella hore e senye nako ea rona ea phomolo. Ho imeloa kelellong ho etsa hore motho a lokolloe ke cortisol 'me o kopantsoe le boima ba' mele. Taba ena feela e lokela ho re romella tabeng ea ho thuisa bakeng sa boikoetliso bo tebileng ba ho ikoetlisa kapa ho ikoetlisa bakeng sa tokoloho e ntle ea endorphin. Ho boloka phomolo e se nang khatello ea kelello e lokela ho ba pakane ea rona. Ho hopola lebaka la nako ena ho lokela ho thusa ho e boloka bonyane.
Tlhahiso ea phomolo ea phomolo:
Tlohela khatello ea kelello nakong ea matsatsi a phomolo 'me u lemohe hore ke nako e reretsoeng lelapa, metsoalle le linako tse nang le morero. Lebala lintho tsohle tse hlollang, tšoara papali ea papali 'me u ithabise.
9 - Itšehele Ba bang ba se ke ba ba lahla
Re atisa ho ba thata ka ho fetisisa ho rona ka 'mele ea rona, ho ikoetlisa le ntho e' ngoe le e 'ngoe e amanang le bophelo ba rona. U latela moralo oa ho ikoetlisa , o ikutloa o le moholo empa hona joale matsatsi a phomolo a tlisa kotlo le lefifi ho e-na le thabo. Mehopolo ea hau ea matsatsi a phomolo e phahama bakeng sa ho ba mafura, ho feta-ho ja le letsatsi le leng le le leng maikutlo ao a ba boima haholo. Mohato oa pele ke ho tlohela ho ba le maikutlo a sa utloahaleng le litebello tseo motho a ke keng a li fumana. Phethahatso ha e eo 'me ha e tsoele pele feela ha re ntse re phela bophelo bo botle ba bophelo.
Tlhahiso ea phomolo ea phomolo:
Itšehele ho phomola letsatsi lena la phomolo le mpho u lumelle ho phomola, ho thabela lintho tse ling, le ho li utloisisa li ke ke tsa senya boiteko bohle ba hao bo botle.
Lisebelisoa:
National Academy of Sports Medicine (NASM), HOLIDAY EATING: LITLHAHO, BATHO BA KHETHO LE BATHO BA SEBELETSO! OH MY! , Emily Bailey, 11/17/15
National Academy of Sports Medicine (NASM), MOKHATLO OA MOSEBETSI OA NUTRITIONAL - KAROLO EA 1, Fabio Comana MS, MA, NASM-CPT, CES, PES, 12/24/13
National Academy of Sports Medicine (NASM), LIHLOKO TSA HO KHETHA LITŠOANTŠISO TSA NAKO EA HOLIDAY, Brian Sutton MS, MA, PES, CES, NASM-CPT, 12/12/13