Ke Eng e Lokelang ho Etsoa ho Theola Boima ba 'Mele ka Tsela e Molemo nakong ea Bocha?

Ha u le mocha, kea kholoa u khetha lijo tse halikiloeng le lino tse tahang ho feta tse tala. 

Empa ho latela Mokhatlo oa Lefatše oa Bophelo, mocha a le mong ho ba leshome o motenya kapa o nonne ho feta tekano ka lebaka la ho se je hantle le ho phela bophelo ba ho lula feela. 

ho ba boima bo feteletseng, lefu la tsoekere, khatello ea kelello, lefu la pelo le ho baka mathata a manonyeletso. Ka kakaretso, ba batenya haholo ha ba sa le bacha ba batenya ho feta tekano bophelong bohle ba bona ’me ba tsoela pele ho loana le mafu a amanang le bona.

Tsoelo-pele ea li-hormone nakong ea boroetsana hammoho le lijo tsa kajeno li thehile moloko oa bacha ba batenya ho feta tekano. Ho theola boima ba 'mele ha u sa le monyenyane ho bohlokoa bophelong bo botle ka kakaretso.  

Ka lebaka lena, a re shebeng malebela ao bacha ba lokelang ho a ela hloko e le hore ba fokotse boima ba ’mele.

Ke eng e lokelang ho etsoa ho theola boima ba 'mele lilemong tsa bocha?

Lula hole le lino tse nang le carbonate!

lino tse nang le carbonatee na le tsoekere e lekaneng ho feta ligrama tse 25 tsa tsoekere tse lokelang ho jeoa letsatsi le letsatsi. botenya le lefu la tsoekere baka mafu a kang

Sebakeng sa lino tse nang le carbonate, nahana ka likhetho tse kang tee ea leqhoa, lemonade, lero la litholoana tse sa tsoa hatelloa.

Lula hole le lijo tse se nang phepo!

lijo tsa phepo e sa lokangE na le mafura a trans le mafura a mangata. E na le lik'hilojule tse ngata, letsoai le tsoekere. 

E bokellana 'meleng e le mafura a manganga ao ho tla ba thata ho a fana hamorao. Sebakeng sa lijo tse se nang phepo, retelehela ho lijo tse phetseng hantle:

• Ja lijo tse bobebe tse phetseng hantle tse kang lero, lihoete, likomkomere, linate le li-popcorn lapeng.

• E-ja litholoana ho e-na le lijo tse theolelang.
• Haeba u lakatsa chokolete, ja chokolete e lefifi.

Ja fiber le protheine!

Lijo tse nang le fiber e ngata le protheine li u boloka u khotše. Fiber e ntlafatsa tšilo ea lijo ka ho eketsa palo le mefuta-futa ea libaktheria tse ntle tsa mala. Proteine thibela tahlehelo ea mesifa e boima nakong ea mohato oa ho theola boima ba 'mele. 

Sebelisa lijo tse latelang bakeng sa fiber;

• Sipinake, rantipole, eggplant, okra, lettuce, tamati, likomkomere, onion e tala, k'habeche, chard, lierekisi, pepere, parsley, apole, banana, perekisi, pere, lamunu, tangerine, plum, fragola, mahapu, mahapu joalo-joalo.

Mehloli e mengata ea protheine ke:

• Mahe, tlhapi, li-mushroom, khoho, turkey, lentile, linaoa tsa liphio, linaoa tsa soya, li-cowpeas, lierekisi, joalo-joalo.

Ja mafura a phetseng hantle!

Ha se mafura 'ohle a phetseng hantle. E fumanoa litlhapi tse mafura, linate le peo omega 3 fatty acids E sebetsa haholo ho theola boima ba 'mele. 

Mona ke lethathamo la mafura a phetseng hantle ao u ka a jang le oli eo u lokelang ho e qoba:

• Mafura a phetseng hantle - Avocado, oli ea mohloaare, oli ea avocado, oli ea raese, lialmonde, walnuts, linate tsa phaene, li-pistachios, tlhapi e mafura, peo ea flaxseed, peo ea chia, peanut butter (e seng ho feta likhaba tse 2 ka letsatsi), oli ea folaxe 

• Oli ho qoba - Oli ea meroho, botoro, letlalo la khoho le margarine.

Sutha!!!

Ho sa tsotellehe hore na u lilemo li kae, ho bohlokoa ho falla. Bacha ba na le mekhoa e mengata ea ho ba mafolofolo, e kang ho etsa lipapali, tantši, ballet, boikoetliso ba 'mele, ho tsamaea le metsoalle, ho tsamaea le ntja, ho palama baesekele, ho hloa lithaba le ho hloma liahelo.

Noa metsi a mangata!

ho felloa ke metsi ke hore, ho felloa ke metsi 'meleng ho lebisa ho bokelleng ha chefo. Sena se baka boima ba 'mele ka lebaka la ho ruruha. 

Noa bonyane lilithara tse 2-3 tsa metsi ka letsatsi ho ntša chefo le ho fokotsa boima ba 'mele.

Se ke oa tlola lijo tsa hoseng!

lijo tsa hoseng, Ke lijo tsa bohlokoa ka ho fetisisa tsa letsatsi. Haeba u itloaetse ho se je lijo tsa hoseng, nahana hape. Sena e ka 'na ea e-ba lebaka la ho nona.

E-ja lijo tsa hoseng nakong ea metsotso e 60-120 ka mor'a ho tsoha hoseng. Lijo tsa hoseng tse phetseng hantle li kenyelletsa ho fana ka tekanyo ea protheine, fiber le lik'habohaedreite tse phetseng hantle. 

Ka tsela ena, metabolism ea hau e tla potlakisa mme o tla theola boima ba 'mele habonolo. Ho ja lijo tsa hoseng tse phetseng hantle ho tla fokotsa tlala ea hau le ho boloka boko ba hao bo sebetsa letsatsi lohle.

Che ho lijo tse potlakileng!

Lijo tse potlakileng tse kang li-burgers le pizza ha li na bophelo bo botle. E na le mafura a mabe le lik'habohaedreite tse sa pheleng hantle. 

Le hoja ho le thata hore bacha ba se ke ba ja lijo tse potlakileng, mafura a feteletseng Hopola hore litaba tsa eona li ka phahamisa k'holeseterole e mpe 'me tsa eketsa kotsi ea lefu la pelo.

Hlokomela taolo ea karolo!

Ho ja lik'hilojule tse ngata ho baka boima ba 'mele. Ho itšetlehile ka boemo ba mosebetsi, banana ba lilemong tsa bocha ba hloka lik'hilojule tse 1400-2400 ka letsatsi, 'me bashanyana ba hloka lik'hilojule tse 1600-3000 ka letsatsi. E le hore u lule ka har'a palo ena ea lik'halori, taolo ea karolo e ba ea bohlokoa lijong.

E jelle poleiting e nyane. Halofo ea poleiti ea hau e lokela ho ba meroho / litholoana, protheine ea kotara le lijo-thollo tse setseng tsa kotara.

Tloha khatellong ea maikutlo ea tlhahlobo!

Ho bonolo ho bua, empa koetlisa boko ba hau khahlanong le khatello ea maikutlo ha u le motho e moholo e monyane, haholo sekolong se phahameng le kolecheng. 

Ho imeloa kelellong ho baka ho ja maikutlong, haholo-holo nakong ea litlhahlobo. Kahoo u ka ja le haeba u sa lapa. Sena ke botenya le tsoekere e patiloeng eketsa kotsi.

Fumana boroko ba boleng!

Ho hlobaela e bakang boima ba mmele. U ikutloa u khathetse letsatsi lohle 'me ha u khone ho sisinyeha. 

Iketsetse kemiso ea ho robala. Leka ho robala le ho tsoha ka nako e le 'ngoe letsatsi le leng le le leng. Hape, u se ke ua robala TV e buletsoe. Leseli le sitisa mokhoa oa ho robala.

Lintlha tsa bohlokoa tseo u lokelang ho li tseba

• Ja bophelo bo botle. 5-6 lijo tse nyane ka letsatsi (lihora tse ling le tse ling tse 2-3).
• U se ke ua nahana le ka lijo tse nyarosang.
• U se ke ua noa lipilisi tsa ho theola boima ba 'mele.
• lino tse matlafatsang se noe.
• Ithute ho itšoara.