Tse ka Hare
- 1. Fokotsa Lijo tsa Letsoai le Letsoai
- 2. Ho fokotsa bongata ba protheine ea liphoofolo
- 3. Ho fokotsa bongata ba lijo
- 4. Ja hangata ho feta letsatsi lohle
- 5. U se ke ua ja hantle pele u robala
- 6. Ho tlohela tsoekere
- 7. Ho Itloaetsa Boikoetliso bo Lekaneng Empa Kamehla hoa Hlokahala
- 8. Eketsa Lik'habohaedreite tsa Hao tsa Tlhaho tse Felletseng
- 9. U se ke Ua Hatella Maikutlo a Hao
- 10. Ho falimehela âba qholotsang kelelloâ
Ho na le lisosa tsa motho ka mong kapa tse kopaneng tsa takatso ea tsoekere e boletsoeng sehloohong sena. Sheba ntho e 'ngoe le e' ngoe 'me u bone hore na boitsebiso boo bo amana le lijo tsa hau kapa mokhoa oa hau oa bophelo. Ho Fokotsa Litakatso Tsa Tsoekere ha ho Nke Boiteko ba Herculean kapa Thato e kholo. Ho tseba ka 'mele le lintlha tse ling tse tsamaisang takatso ea tsoekere ho ka u thusa ho fokotsa takatso eo.
1. Fokotsa Lijo tsa Letsoai le Letsoai
Tlhokahalo ea letsoai la lijo tse tsoang mehloling ea tlhaho (re bua ka letsoai la leoatle le omisitsoeng ke letsatsi) ho itÅ¡etlehile ka lintlha tse 'maloa: ho hloka letsoai ho ka baka mokhathala, ho susumetsa ho ja ho tlÅla le takatso ea liprotheine tsa liphoofolo. Leha ho le joalo, ka boteng ba letsoai la leoatle la boleng, miso paste, tamari soy sauce, le li-pickle tsa tlhaho, ho bonolo ho feta tekanyo e lekaneng. Lenyora le takatso ea lipompong ke matÅ¡oao a hlakileng ka ho fetisisa a letsoai le feteletseng lijong.
2. Ho fokotsa bongata ba protheine ea liphoofolo
Ke khale sechaba sa Amerika se hlohlelletsoa ke mohopolo oa "mekhoa e mene" le tÅ¡Åmo ea hore protheine ea liphoofolo e lokela ho ba eona e ka sehloohong ea lijo. Filosofi ea litapole le nama e le lijo tsa motheo e hloka ho shejoa bocha joalo ka ha liphuputso li bontÅ¡a seo protheine e ngata ea liphoofolo e ka lebisa ho colon le mofetÅ¡e oa senya. Haeba litapole le nama e le lijo tse tloaelehileng lijong tsa hau, u ka 'na ua batla ho fokotsa boholo ba likarolo (ho isa ho li-ounces tse 2-4)' me u je lijo tsena ka makhetlo a mararo ho isa ho a mane ka beke (boholo) ho e-na le letsatsi le letsatsi.
3. Ho fokotsa bongata ba lijo
Ho ja ho feta tekano ho lebisa mokhathala le ho tepella. Sebakeng sena, lintho tse susumetsang tse kang kofi le tsoekere li khahleha haholoanyane. Ho ja hangata ho tla u thusa ho loantša ho ja ho feta tekano ka boiteko bo fokolang.
4. Ja hangata ho feta letsatsi lohle
Linako tse telele pakeng tsa lijo ke tsona tse atisang ho baka takatso ea tsoekere, haholo-holo takatso ea ho ja tsoekere mantsiboea. Ho ja ka mokhoa o sa tloaelehang, o khaotsa ho tlatsa mali ka tsoekere. Tsoekere e maling ea theoha, âme ha qetellong u qala ho ja, u ba le takatso e matla ea tsoekere. Ho ja ka mokhoa o sa tsitsang ho boetse ho lebisa ho ja ho tlÅla le tlhokahalo ea mafura e le sebaka sa tsoekere. Nako pakeng tsa lijo ha ea lokela ho feta lihora tse 3,5 - 4.
5. U se ke ua ja hantle pele u robala
Haeba 'mele oa hau o sila lijo ka nako eo o hlokang ho phomola, o tla hloka boroko bo eketsehileng, litoro tse ngata,' me ho tla ba thata le ho feta ho tsoha u falimehile u le foreshe. Boroko bo botle bo tebileng ke motheo oa ho falimeha motšehare. Ho ja pele u robala ho etsa hore ho be thata ho tsoha 'me ho etsa hore u hloke tsoekere kapa caffeine stimulation hoseng. Lijo tsa mantsiboea, lihora tse 2,5 - 3 pele u robala, li lokela ho ba bobebe.
6. Ho tlohela tsoekere
Khopolo ena e ka 'na ea bonahala e hlakile, leha ho le joalo, ha u ntse u tsoela pele ho ja tsoekere, maemo a tsoekere ea mali a theoha, e leng se susumetsang tlhokahalo ea tsoekere e eketsehileng, kahoo potoloho e tsoela pele. Le hoja litholoana li na le tsoekere e bonolo, ho fetohela ho litholoana ho e-na le tsoekere ke mohato o motle oa pele. Hape u lokela ho ja letlalo la tholoana, kaha fiber e liehisa ho phahama ha tsoekere e maling.
7. Ho Itloaetsa Boikoetliso bo Lekaneng Empa Kamehla hoa Hlokahala
Boikoetliso ba letsatsi le letsatsi ba aerobic bo tla eketsa phallo ea mali le ho ba le boikemisetso. Ho tsamaea ka lebelo, ho palama baesekele, ho matha, le boikoetliso bo bong ka tlhaho bo eketsa kutloisiso ho litlamorao tsa tsoekere. Bonyane ka makhetlo a 5 ka beke, sebelisa metsotso e 20 ho isa ho e 30 ho ikoetlisa hamonate. Li thabele. Ha ho hlokahale hore e be mosebetsi o khathatsang.
8. Eketsa Lik'habohaedreite tsa Hao tsa Tlhaho tse Felletseng
Haeba lijo tsa hau tsa letsatsi le letsatsi li kenyelletsa lijo-thollo (raese e sootho, oats, nyalothe, joalo-joalo), meroho (metso, makhasi a matala le meroho e chitja e kang mokopu, k'habeche, joalo-joalo), e le mohloli o ka sehloohong oa libeso tsa 'mele, joale takatso ea tsoekere tla ka tsela e iketsang fokotseha. Meroho e monate e kang lihoete, eiee e phehiloeng, poone, k'habeche, parsnips, mokopu, joalo-joalo e ka ba mohloli oa tsoekere ea tlhaho lijong tsa hau. Kenyelletsa meroho ea leoatleng (limela tsa leoatleng) lijong tsa hauka lebaka leo mali a ntlafalang ka diminerale.
9. U se ke Ua Hatella Maikutlo a Hao
Sena ha se bolele hore o lokela ho bonts'a maikutlo ohle a hlahang ho uena - feela a bohlokoa ka ho fetisisa le ho batho ba bohlokoa haholo ho uena. Litakatso tsa lijo, haholo-holo lipompong, ke mokhoa o bonolo oa ho tebela maikutlomofuta o kokobetsang bohloko. Tsoekere e ka ba mohloli oa menyaka ea nama, e fana ka phomolo ea nakoana mathateng a kelello le khatello ea maikutlo. Leha ho le joalo, lipompong li ka fokotsa matla a matla le ho sitisa ho hlaka kelellong, e le hore, qetellong, matla a ho sebetsana ka katleho le mathata a maikutlo a senyeha.
10. Ho falimehela âba qholotsang kelelloâ
Ho na le likamano tse ngata tse matla tsa kelello tse amanang le lijo. Lula u falimehile ha ho tluoa ho beng ka uena, maeto a moetlo ho ea lifiliming, lireschorenteng tse tloaelehileng, mekhoa ea bongoana, joalo-joalo.