Ha ho hlokahale hore u bale lihlahisoa tse likete tsa tahlehelo ea boima ba 'mele ho fumana litlhahiso tse molemohali tsa ho theola' mele. Keletso e bohlale ka ho fetisisa ea phepo e arolelanoa ke batho ba bangata ba fanang ka lijo tse ngotsoeng, lingaka, barupeli ba fitness le litsebi tsa phepo e nepahetseng. Ha e le hantle, mananeo a ho lahleheloa ke boima a 'nileng a pakoa ho sebetsa a na le lintho tse seng kae tse tšoanang. Haeba u khona ho tseba melao-motheo ena e meraro, u tla be u le boemong ba ho theola boima ba 'mele.
Ja lijo tse lekaneng
Haeba o khetha lijo tse molemo ka ho fetisisa tsa ho ja , empa u ja haholo, morero oa hau oa tahlehelo o ke ke oa sebetsa. Ha e le hantle, phoso e tloaelehileng eo hangata e entsoeng ka dieters ke ho ja lijo tse ngata le lijo tseo ba nahanang hore li phetse hantle. Ka bomalimabe, esita le lijo tse ling tsa lijo li ka ba mpe bakeng sa tahlehelo ea boima ba 'mele .
E le ho theola boima ba 'mele le ho e tlohela, o lokela ho ithuta ho ja lijo tse nepahetseng . Ka mohlala, lebese la khoho le molemo ho uena, empa ha ho joalo haeba u ja haholo. Lialmonde? Ha e le hantle, ba phela hantle, empa ha ba je ha u ja ho feta kamoo u hlokang kateng. O ja lijo tse hlahisang lijo tse phetseng hantle ? Li molemo bakeng sa 'mele oa hau ho feta lijo tse se nang lijo, empa li ntse li tla etsa hore boima bo be le boima haeba u li ja haholo.
Khomarela boholo ba likarolo tsena ha u rera lijo tsa tahlehelo ea boima ba 'mele :
- 1 tšebeletso ea cereal = boholo ba seqha
- 1 tšebeletso ea starch (raese, pasta, litapole) = halofo ea baseball
- 1 tšebeletso ea chisi = dice tse 4 tse teteaneng
- 1 ho sebeletsa litholoana = baseball
- 1 tšebeliso ea margarine kapa botoro = 1 dice
- 1 ho sebeletsa nama, tlhapi, likhoho = seteishene sa likarete
Count Calories
Merero e meng ea tahlehelo ea boima e phatlalatsang hore khalori ho bala ha ho hlokahale. Empa ntlha ea bohlokoa ke hore ho lahleheloa ke boima ba 'mele ho etsahala ha u theha bofokoli bo itseng ba matla ' me u lokela ho bala lik'hilojule ho netefatsa hore ue fihlella.
Ho bala khalori e nepahetseng ho ka 'na ha bonahala e le bokhoni bo senyang nako, empa ka ho fumaneha ha li-mobile apps, ho ba bonolo hore batho ba boloke tlaleho ea seo ba se jang. Haeba u na le smartphone, ho bala khalori ho ke ke ha nka metsotsoana e seng mekae mme litekanyetso tsa hau li bolokiloe e le hore u ka li hlahloba hamorao.
Ka mor'a hore u qale ho bala lik'hilojule, u tla ithuta hore na ke lik'hilojule tse kae tseo u li jang ka letsatsi le tloaelehileng. Batho ba bangata ba ka fokotsa ho kenngoa ha bona ka letsatsi ka lik'hilojule tse 500 ka letsatsi ho bona ho lahleheloa ke boima ba liteiti tse le beke ka beke.
Tsamaea ho feta
Mantsoe a hlakileng, na? Empa sena ha se bolele hore u tlameha ho ikoetlisa. Bakeng sa batho ba bang, boikoetliso bo sebetsa khahlanong le bona. Ka mohlala, haeba u qeta ho ikoetlisa ka thata hoseng 'me u qeta nako e' ngoe le e 'ngoe u robala betheng, mohlomong u tla qetella u chesa lik'hilojule tse fokolang ho tloha moeteng ho feta motho ea sa ikoetlise le ea etsang mosebetsi oa ho ikoetlisa karolo ea tloaelo ea bona ea letsatsi le letsatsi.
Ketso ea ho ikoetlisa thermogenesis (NEAT) ke lentsoe le sebelisitsoeng ke bo-rasaense ho hlalosa lik'halori tse chesitsoeng ho tloha mosebetsing oa hau o sa sebetseng. Ebang u ikoetlisa kapa che, etsa bonnete ba hore NEAT ea hau e ntlafatsoa letsatsi le leng le le leng. Nahana ka tse ling tsa mesebetsi ena. Khalori e chesa ntho e 'ngoe le e' ngoe e nyenyane, empa haeba u kopanela moketeng o itseng ka hora e 'ngoe le e' ngoe, NEAT ea hau qetellong ea letsatsi e tla ba ea bohlokoa.
- Ho tlohela ho hlatsoa liaparo = 26 kcals / 15 metsotsoana
- Thepa ea ho tsamaea, mabokose = 100 kcals / 15 metsotsoana
- Ho bapala / ho matha le bana ba hao = 40 kcals / 15 metsotsoana
- Ho tsamaea ha u jere mojaro o boima (
Batho ba bangata ba tla finyella sephetho ka lintlha tsena tse tharo tsa motheo tsa ho theola boima ba 'mele. Ha e le hantle, ho na le maemo ao ho na le lisosa tse ka sehloohong , tse kang ho hlahlojoa ke lingaka, tse ka etsang hore boima ba 'mele bo be boima haholoanyane. Empa bakeng sa batho ba bangata, ho lahleheloa ke boima ba 'mele ho fihlela ho e-equation e bonolo: ja lijo tse seng kae, falla ho feta.
Lisebelisoa:
James A Levine, Sara J Schleusner le Michael D Jensen. "Chelete ea tšebeliso ea matla ea motlakase." American Journal of Clinic Nutrition. Moq. 72, No. 6, 1451-1454, December 2000.
Phapang ea karolo. Etsa leihlo ka karolo ea boholo, phapang ke efe pakeng tsa likarolo le litšebeletso?
Veronique Provencher, Janet Polivy, C. Peter Herman. "Ho na le bophelo bo botle bo hlokomelehang. Haeba bo phetse hantle, o ka ja ho feta!" Pōpo ea 52, Khaolo ea 2, April 2009, leqepheng la 340-344.