Ena ke nako ya thabo.Lintho tse monate tse kang likuku tsa granny peppermint mocha, tarts le feiga pudding, tse bileng teng khale pele ho Starbucks, ke lintho tseo re labalabelang ho li bona selemo ho pota.
Le hoja tatso ea hao e ka ’na ea nyakalla joaloka ngoana ka Keresemese, nako ea phomolo ke nako eo ka eona batho ba imelang haholo.
Lipatlisiso tse hatisitsoeng selemong se fetileng li fumane hore Maamerika a ka lebella ho fumana liponto tse 8 nakong ea matsatsi a phomolo.Linomoro tseo li ka khahla mahlo, empa ha re otlolle ntho e le 'ngoe: Palo
sekaleng ha e hlalosa u, 'me ha ho hlokahale hore ho tsepamisa maikutlo a hao ka matsatsi a phomolo kapa leha e le efe fuoa letsatsi.Haeba u amehile ka boima ba 'mele kapa mokhoa oa ho ja, ka kopo ikopanye le uena
ngaka.
Seo se boletse, ho na le tšepo bakeng sa mang kapa mang ea batlang ho fokotsa boima ba 'mele qetellong ea selemo.Litaba tse molemo le ho feta: Ha ho hlokahale hore u tlohele lijo tsa matsatsi a phomolo, joalo ka lijo tsa Keresemese, ka ho feletseng.
Litsebi li fana ka keletso e molemohali.
1. Boloka mokhoa oa hau oa ho ikoetlisa
Trevor Wells, ASAF, CPT le mong'a le mokoetlisi ea ka sehloohong oa Wells Wellness le Fitness ba tseba hore senotlolo sa ho tlohela ho matha letsatsi le letsatsi ke ho ba le kemiso e thata.Moleko ona o
seo u batlang ho se qoba.
"Etsa bonnete ba hore u ikoetlisa kamehla letsatsi le leng le le leng," Wells o itse, a phaella ka hore ho tlohela boikoetliso ba hao ba letsatsi le letsatsi le hona ho ka baka mathata a boroko.
2.Etsa moralo
Ha e le hantle, sena se bitsoa matsatsi a phomolo, empa litsebi li eletsa hore u se ke ua tšoara letsatsi le leng le le leng joaloka Keresemese.
Emily Schofield, mokoetlisi ea netefalitsoeng le molaoli oa boikoetliso ba Ultimate Performance Los Angeles, o itse: “Batho ha ba je feela le ho noa ka Keresemese, empa hape ba hlaolela kelello.
hore ba tla ithabisa ka libeke tse ’maloa.”
Khetha nako ea hau 'me u rere esale pele se tla ba etsahalla.
Lula fatše ’me u rere liketsahalo tse khōlō tse tlang.U batla ho natefeloa ke liketsahalo tsena ntle le molato, joalo ka Mantsiboea a Letsatsi la Keresemese, Letsatsi la Selemo se Secha
3.Ja ho hong
U se ke ua bokella lik'hilojule ntle le ho ja letsatsi lohle.
Schofield o re: "Sena se ama tsoekere ea mali, matla le maikutlo a hao, 'me seo se etsa hore u ikutloe u lapile 'me u ka ja ho feta tekano hamorao.
Lijo tse tla u thusa hore u ikutloe u khotše nako e telele - 'me u se na monyetla oa ho ja ho feta kamoo u tla batla hamorao - kenyeletsa lijo tse nang le protheine, mafura a phetseng hantle le fiber, joaloka li-omelets tsa veggie.
4.Du se ke ua noa li-calorie tsa hau
Lijo tsa matsatsi a phomolo, haholo-holo li-cocktails, li ka ba le lik'hilojule tse ngata.
Blanca Garcia, setsebi sa phepo e nepahetseng Canal of Health, o re: “Khetha lino tse nakong ’me u li noe ka mokhoa o itekanetseng.
Wells o khothalletsa ho noa bonyane khalase e le 'ngoe ea metsi ka seno se seng le se seng sa matsatsi a phomolo.
Nako ea poso: Jan-03-2023