Ba re mosali oa kajeno o lokela ho ba "holimo" kamehla. Empa esita le ka ho iketsetsa setšoantšo se setle le seqhape sa setaele, ho thata ho ikutloa joaloka heroine ea 'mala o mofubelu, haeba lesapo le ka mpeng le qhekella ka tlas'a lesela la lesela le hlabang. Linakong tse joalo, haholo-holo ka matla ho batla ho theola boima ba 'mele, tlosa matšoao le mafura ka mpeng, tiisa esele mme u fumane maoto a mabeli. Ho pheta-pheta banna ba feta. Empa, ka bomalimabe, ha ho motho e mong le e mong ea tsebang ho hloekisa mpa le mahlakoreng a hae ka nakoana. Boiteko bo lekaneng ba ho theola boima ba 'mele ka mor'a ho beleha kapa ka karolo ea lesarean qetellong ka ho hlōleha -' me lefats'e e fetoha mosali e mong ea hlorisoang. E le hore re se ke ra lumella tlokotsi ea likarolo tsohle tsa lefatše, re tla bolella kamoo monna le mosali ba felisang libaka tsa mathata ka beke ka thuso ea ho ikoetlisa, lijo le mekhoa e metle.
Tsela ea ho tlosa mpa ea basali le mahlakoreng lapeng ka nako e khuts'oanyane: lits'ebeletso tse kholo
- Qoba ho imeloa kelellong le matšoenyeho. Maemong a sithabetsang, tsamaiso ea endocrine e hlahisa hormone cortisol, e tlatsetsang ho bokellana ha mafura fatše sebakeng sa mpa;
- Fokotsa ho noa joala. Joala bo boetse bo eketsa boemo ba cortisol, e leng se amang haholo lethekeng le letheka;
- Fana ka lijo tse nang le mafura le tse halikiloeng ho ja lijo kapa lijo tse phetseng hantle. U se ke ua lebala, 'mele o tlameha ho sebelisa matla a mangata ho feta ao ao amohelang. Ho seng joalo, ho tlosa mpa le ho ema ka nakoana ka lapeng ha ho sebetse;
- Kenyelletsa lijo tsa lijo tse ngata ka palo e kholo ea meroho e khubelu le e tala ntle le starch. Li-fibre, tse teng hona joale, li tlatsetsa ho fokotsa boima ba 'mele;
- Fokotsa menyetla ea ho tšoasa litlhapi tse mafura le likhoho, raese e tala le bohobe bohle ba lijo-thollo;
- Noa bonyane lilithara tse peli tsa metsi a hloekileng a hloekileng ka letsatsi. Ntle le ho ja metsi hangata 'meleng, metabolism e fokotseha,' me lik'hilojule tse jeoang li fetoha mafura ka mpeng le mahlakoreng.
Ho tlosa mafura ka mpeng le mahlakoreng ka thuso ea lihlahisoa tse chesang mafura
- Metsi a bonolo a nooang - a eketsa metabolism. Noa khalase ka mpeng e se nang letho le ka 150-200 ml metsotso e 20 pele u ja;
- Tee e tala - e potlakisa metabolism 'me e etsa khatello marakong a mpa, ka tsela eo e bōpa maikutlo a satiety;
- Rice - e hloekisa 'mele oa chefo le chefo;
- Liprotheine nama le tlhapi - ho eketsa mesifa ea 'mele, ho fokotsa molumo oa mafura;
- Lihlahisoa tsa lebese tse tlase-lik'halone - chesa mafura a feteletseng;
- Lijo tse nkhang hamonate - li qhala metabolism, ka hona li tlatsetsa ho lahleheloa ke boima ba 'mele;
- Sea kale (laminaria) - e fepa ka iodine, e tloaelehileng mosebetsi oa litšoelesa tsa endocrine;
- Meroho ea litholoana-e thibela batho ba amohelang lijo, ho fana ka letšoao mabapi le moelelo oa selemo;
- Caffeine - e matlafatsa mamello nakong ea boiteko ba 'mele.
Mokhoa oa ho theola 'mele le ho tlosa mpa ka mor'a ho beleha
- Bohloko le mofuta oa palo pele ho ima;
- Palo ea lik'hilogramme li bokelitsoe ho feta likhoeli tse 9;
- Boemo ba nako nakong ea bokhachane;
- Litloaelo tsa 'mele le liphatsa tsa lefutso;
Boikoetliso ba ho felisa mpa ka mor'a ho beleha
- Sefubelu se phahama. Thema ka morao, khumama. Phahamisa pelvis holimo, tšoara metsotsoana e 10, khutlela sebakeng sa pele. Pheta ka makhetlo a 10.
- Ho phehella khatiso. Thetsa setulong sa hao, khumama ka mangole, tšela matsoho holim'a sefubeng sa hau. Ha u tsoa moeeng u khalle mahetla a hao fatše, u sebelisa feela mesifa ea mpa. Ha u inhalation, khutlela IP. Pheta ka makhetlo a 20.
- Ho senya leboteng. Tšoara ka tieo mokokotlo oa hau khahlanong le lebota, maoto a etsa hore mohato o tsoele pele. Butle-butle tame ho fihlela mangole a etsa sekhetlo sa 90 ° C. Boloka metsotsoana e 10. Khutlela IP. Pheta ka makhetlo a 5-10.
- Planck. Thetsa ka mpeng ea hao, phomola liphatleng tsa hao le likausi. Tlosa mohala ebe u otlolla mesifa eohle. Tšoara metsotso e le 'ngoe. Pheta ka makhetlo a mararo.
Tsela ea ho hloekisa mpa ka mor'a karolo ea lesarean lapeng - lijo le ho ikoetlisa
Mokhoa oa ho theola 'mele le ho hloekisa mpa ka mor'a karolo ea likarabo ntle le ho ikoetlisa
- Ntlha ea pele, ho hlokahala hore ho tloaelehileng ho romela lijo tsa lijo. Ka HS, lijo tse thata li thibetsoe, empa phepo e nepahetseng e tla ba e eketsang esita le bakeng sa lesea. U se ke ua ja lihlahisoa tsa phofo, lihlahisoa tse entsoeng ka lebese tse bolila, lipompong, nama e mafura le linate tse fetang. Tse ka sehloohong ke lijo-thollo, meroho, litholoana tsa nako, li-fat-fat cottage cheese, sebete, likhoho, joalo-joalo;
- Ntlha ea bobeli, hangata ho etsa marang-rang phakeng ka mofolisi. Litšenyehelo tsa lik'hilojule li tla eketseha - 'me boima ba mafura ka mpeng bo tla fela butle-butle;
- Ea boraro, o hloka ho robala ka ho lekaneng kamehla. Ka lebaka la ho haelloa ke boroko, 'mele o hlahisa cortisol ea hormone, e potlakisa ho bokella mafura ka mpeng;
- Ntlha ea bone, hangata ho nka sethopo se fapaneng (ntle le mocheso "oa tlhōrō" oa metsi). Ts'ebetso ena e etsa hore ho be le tšollo ea mali, 'me ka hona - ka katleho e ama metabolism, tsamaiso ea endocrine, boemo ba letlalo.
Mokhoa oa ho theola boima ba 'mele le ho hloekisa mpa ea hau ka beke
Liketso tse atlehang tsa ho felisa mpa le ho lahleheloa ke boima ba 'mele ka nako e le' ngoe
- "Baesekele". Thetsa ka morao, phahamisetsa maoto ka holim'a fatše ho fihlela bophahamo ba lisenthimithara tse mashome a mahlano le mashome a mabeli a mashome a mabeli ho isa ho mashome a mabeli. Etsa hore 2 e atamela ka makhetlo a 20.
- Ho phalla ka ho lekanya. Nka sekoti se letsohong la hao mme u itšetlehe ka tsela e le 'ngoe. Ebe u fetisetsa mojaro ka lehlakoreng le leng 'me u tsoelepele tshebetso. Pheta mekhoa ea 2 ka makhetlo a 15-20.
- Lihlopha. Ho eketsa molumo oa mesifa ea mpa, squat ka makhetlo a 25 (2 ho atamela).
- Ho phahama ha maoto. Theola fatše, beha matsoho a hao 'meleng. Mehato e otlolohileng e phahamisa ka 90C 'me e leka ho phahamisa pelvis ho sebelisa mesifa ea khatiso. Theohela ho IP. Etsa hore 2 e atamela ka makhetlo a 5.
Tsela ea ho tlosa mpa ho monna ka mor'a lilemo tse 30, 40, 50 le seo o se sebelisang ho khetha ho boima ba 'mele
- phepo e nepahetseng
- maikutlo a feteletseng
- ho hlōleha ha hormonal
- ho phela ka nako e khutšoanyane
- Tiisa lijo
- Hlahloba lijo (u se ke ua hlahisa phofo, monate, o halikiloeng, mafura, li monate)
- Joala ka sehalalelong se ka morao
- Beha pakane ea khoeli le khoeli
- Tsoela pele ho mekhahlelo ea pele ea ho ikoetlisa
- Kenya sebaka sa mesifa ea mafura
Mokhoa o motle oa ho ikoetlisa bakeng sa banna ho felisa mpa le mahlakoreng ka nako e khutšoanyane
- Ho matha sebakeng se ntse se robetse;
- Ts'ireletso ea morao;
- Ho sotha mochine oa khatiso;
- Ho phahamisa kutu, e robala ka morao;
- Ho phahamisa maoto ha u lutse ka morao;
- Ho phahamisa maoto ka sepheo sa sefapano kapa mekoallo;
- Lethathamo la li-dumbbells;