Ho theola boima ba ‘mele ka potlako ‘ho amoheloa le ho feta’ ho bolela Mosley
Lengolo-tsoibila le fosahetseng Re sebelisa boingoliso ba hau ho fana ka litaba ka mekhoa eo u e lumetseng le ho ntlafatsa kutloisiso ea rona ka uena. Sena se ka kenyelletsa lipapatso tse tsoang ho rona le batho ba boraro ho latela kutloisiso ea rona. O ka tlosa boingodiso ka nako efe kapa efe. Lintlha tse ling Ho theola boima ba ‘mele ka ho ja lijo ho ka ba thata, empa lipatlisiso tse ncha li fumane hore ho na le tsela e bonolo ea ho chesa lik’hilojule ntle le ho otla boikoetliso; mosebetsi oa lapeng. Ho boleloa hore batho ba baholo ba chesa lik’hilojule tse 2,690 ka beke, ba eketsa likhalori tse 139,898 ka selemo – feela ka ho hloekisa matlo a bona. Empa ke mesebetsi efe ea lapeng e chesang lik’hilojule tse ngata?
Lingoliloeng tse amanang
Phuputso e entsoeng ho batho ba baholo ba 2 000 ba hloekisang ho feta hang ka beke e fumane hore ba tla qeta kakaretso ea lihora tse 30 ka selemo ba aena, ba chesa lik’hilojule tse 9 277 ka lebaka leo. Ho sutumelletsa hoover ho pota-pota – eo hangata e etsoang ka makhetlo a mane ka beke – ho boleloa hore e chesa lik’hilojule tse 8,747 ka selemo ts’ebetsong. Bakeng sa mang kapa mang ea thabelang ho lema jareteng, batho ba baholo ba sebelisa lik’hilojule tse 142 nakong ea metsotso e 38 e sebelisitsoeng ho etsa mosebetsi oa phekolo. Le hoja mesebetsi ea lelapa e chesa lik’hilojule, ho na le melemo e meng e mengata ea ho hloekisa. BALA HO EKETSEHILENG: Jane McDonald: Sebini se arolelana lijo tseo a li jeleng mme a qoba ho lahleheloa ke 4st 
James Martin ho theola boima ba ‘mele: Chef o ile a lahleheloa ke boemo ba bohlano ka ho ‘khaola lino tse tahang’ [PUISANO]
Lijo tsa Alesha Dixon le makunutu a boikoetliso ba ‘mele oa abs [LITŠOANTŠO]
Gregg Wallace o ile a ja lijo tse tharo tse kholo ka letsatsi ho lahleheloa ke majoe a 4 [ HLAHALA]
Tse tumileng
Brooke Marchand, Mokoetlisi k’hamphaning e fetolang boitšoaro ea Noom, e laetseng lipatlisiso, o itse: “Palo ea lik’hilojule tseo u ka li chesa ha u hloekisa ka sebele lia eketseha. “E ka ba tsela ea bohlokoa ea ho tsamaisa ’mele oa hao letsatsi le leng le le leng. Haeba u natefeloa ke ho ba le lehae le hloekileng le le khutsitseng empa u sa rate boikoetliso, ho etsa mosebetsi o itseng oa lapeng e ka ba mokhoa o phetseng hantle ho uena, kaha e ka ba boikoetliso bo felletseng ba ‘mele ha u fihla lihukung tse lerōle kapa lishelefong tse phahameng. “Ha re hloekisa mahae a rona, ho thusa ho matlafatsa maikutlo a rona – ‘me ha re thabile, sena se ka ba le tšusumetso e kholo linthong tse kang seo re se jang, re ikutloa re susumelletseha hakae ho ikoetlisa, le hore na re tsoela ka ntle hangata hakae. bakeng sa moea o mocha. “Lintho tsena kaofela li ama bophelo ba rōna ba ’mele. 
Lingoliloeng tse amanang
Karolelano ea lik’hilojule tse chesitsoeng ha u etsa mesebetsi ea lapeng:
Ho fiela x metsotso e 10 = lik’hilojule tse 37 Hoovering x metsotso e 10 = lik’hilojule tse 37 Ho aena x metsotso e 20 = lik’hilojule tse 50 Mopping x metsotso e 20 = lik’hilojule tse 42 Ho etsa libethe x metsotso e 10 = lik’hilojule tse 23 Ho hlatsoa lijana x 10minutes = 26 lik’hilojule Kakaretso ea nako: 1 hora metsotso e 10 = 215 lik’hilojule.
Lingoliloeng tse amanang
- Ho fokotsa boima ba ‘mele: Mokhoa oa ho chesa lik’hilojule tse ngata ha u phomotse
- Michael Mosley o re ‘protheine ea boleng’ ke tsela e ‘matla haholo’ ea ho fokotseha
- Lijo tsa Kate Middleton: Ngaka e arolelana “lekunutu” la “Duchess” ho foreimi e nyane
Ebang ke hoseng ho qala, linako tsa boikoetliso tse telele haholo kapa lijo tsa feshene, batho ba ikitlaelletsa ho finyella ‘mele ea bona e nepahetseng. Empa ho bonahala ho na le tsela e bonolo haholoanyane ea ho e etsa… ‘me ha ho hlokahale hore u tsoe ka tlung! Tlaleho e ncha e senotse hore na mesebetsi ea lapeng e ka ba molemo hakae ha ho tluoa tabeng ea ho chesa lik’hilojule – tse ngata tsa tsona li sebetsa hantle joaloka sehlopha sa boikoetliso ba ‘mele. Eseng sena feela, empa haeba re etsa karolelano ea lihora tse 11.5 tsa mosebetsi oa lapeng beke le beke, re chesa lik’hilojule tse ka bang 2,345 ka beke. Sena se lebisa ho theolelo ea boima ba kilogram e le ‘ngoe (2lbs) khoeli le khoeli. E khahla: Tlaleho e ncha e senotse hore na mesebetsi ea lapeng e ka ba molemo hakae ha ho tluoa tabeng ea ho chesa lik’hilojule – tse ngata tsa tsona li sebetsa hantle joaloka sehlopha sa boikoetliso ba ‘mele. Ho bonolo joalo: Hora feela ea ho hlatsoa liaparo e ka chesa khalase ea veine e khubelu, ‘me e lekana le metsotso e 40 ea ho phahamisa boima. Tlaleho, e kopantsoe ke StarBrands, e fumane hore e ‘ngoe ea mesebetsi e molemo ka ho fetisisa ke ho phunya fatše. Hora ea mopping e ka chesa lik’hilojule tse 314 – e lekanang le metsotso e 45 ea ho sesa le brownie. ‘Me metsotso e 20 feela ea ho mopping e ka chesa lik’hilojule tse 157, e leng ntho e lekanang le mokotla oa chips le metsotso e 30 ea metsi a aerobics. Ho hlatsoa koloi hape ke o mong oa mesebetsi e atlehang ka ho fetisisa, ka hora e le ‘ngoe e chesa lik’hilojule tse 314 – ho tšoana le metsotso e 45 ea litebele. Ho hohla fuluru hora ho chesa lik’hilojule tse 259 (selae sa pizza), ho hloekisa ntloana ho chesa lik’hilojule tse 256 (muffin ea blueberry) ‘me ho hloekisa lifensetere ho chesa lik’hilojule tse 231 (donut). Hora ea mesebetsi ena e meraro le eona e lekana le metsotso e 15 ea ho matha, metsotso e 20 ea ho ohla le metsotso e 25 ea koetliso ea potoloho, ka ho latellana. Linonyana tse peli ka lejoe le le leng: Ho hlatsoa koloi hape ke o mong oa mesebetsi e sebetsang ka ho fetisisa, ka hora e le ‘ngoe e chesa lik’hilojule tse 314 – ho tšoana le metsotso e 45 ea litebele. Ho bonolo: Ho senya fatše ka hora ho chesa lik’hilojule tse 259 (selae sa pizza) ‘me ho hloekisa ntloana ho chesa lik’hilojule tse 256 (muffin ea blueberry) Mesebetsi e meng ea ho chesa mafura e akarelletsa ho hloekisa (lik’hilojule tse 175 ka hora), ho ntša lerole (lik’hilojule tse 166 ka hora, ho fiela (lik’hilojule tse 161 ka hora) le ho aena (lik’hilojule tse 157 ka hora). Esita le ho apesa bethe letsatsi ka leng ho ka thusa, ka lik’hilojule tse ka bang 45 tse chesoang beke le beke ho tloha mosebetsing oa letsatsi le letsatsi. E ‘ngoe ea mesebetsi e phahameng ka ho fetisisa ea ho chesa lik’hilojule ke ho hlophisa bocha thepa ea ka tlung. Hora e le ‘ngoe feela ea mosebetsi o boima e ka chesa lik’hilojule tse fetang 400. Mosebetsi o bonolo: Esita le ho ala bethe letsatsi le leng le le leng ho ka thusa, ka lik’hilojule tse ka bang 45 tse chesoa beke le beke ho tloha mosebetsing oa letsatsi le letsatsi Ho bonolo: Hora ea ho aena e ka chesa mokotla oa li-chips Bakeng sa ba balang mehato, mosebetsi oa lapeng le ona ke mokhoa o motle oa ho eketsa palo ea hau. Ka karolelano, motsotso oa mosebetsi oa ntlo o nka mehato e ka bang 72, kahoo metsotso e 30 ka letsatsi e eketsa mehato e ka bang 2,000 ho kakaretso ea hau ea letsatsi le letsatsi. Litlhahiso bakeng sa ba nang le tšepo ea ho rua molemo ka ho fetisisa mesebetsing ea bona ea lapeng tabeng ea ho ikoetlisa, ba khothalletsoa ho nkela lintho kamoreng e le ’ngoe ka nako, ho bapala ’mino hore ba lule ba khothetse, ho etsa ho eketsehileng ka letsoho (mohlala, ho hlatsoa lijana) le ho phunya matsoho ha ba ntse ba hloekisa. . Ho otlolla ha u ntse u hloekisa lifensetere ho ka boela ha thusa ho etsa molumo oa mesifa le mesifa ea letsoho. U hloile mohopolo oa ho ea boikoetlisong kapa ho phahamisa litšepe? Ebe u nahana ka mesebetsi eo u e etsang letsatsi le letsatsi. Etsa vacuum e lekaneng, ho hlatsoa lijana, le ho lema jareteng har’a mesebetsi e meng, ‘me u ka chesa lik’hilojule tse tebileng. Empa pele, sheba lipalo ho fumana maikutlo a hore na u hloka ho etsa lintho tse kae ho theola boima ba ‘mele. Basali ba lokela ho ja pakeng tsa 1,600-2,200 lik’hilojule ka letsatsi, ha banna ba lokela ho ikemisetsa ho fumana lik’hilojule tse 2,000-2,800 ka letsatsi, ho latela US Dietary Guidelines. Empa joalokaha bohle re tseba, boholo ba rōna re ja ho feta moo: Motho ea tloaelehileng o ja lik’hilojule tse 3 800 ka letsatsi . E le hore u theohe k’hilograma e le ’ngoe feela ea mafura, u lokela ho chesa lik’hilojule tse 3 500, ho latela American Council on Exercise. (Ha e le hantle, o hloka ho chesa bonyane lik’hilojule tse 500 ka letsatsi ho theola boima ba ‘mele.) Ho tsamaea mehato ea 10,000 ka letsatsi ho ka chesa lik’hilojule tse 300-500. Etsa joalo ka mesebetsi e thathamisitsoeng, ‘me u ka qala ho bona tsoelo-pele e itseng. Tlhokomeliso: Joalo ka mehla, pele o qala moralo oa boikoetliso, leha o etsa mesebetsi e meng e eketsehileng, bua le ngaka ea hau pele.
1. Ho lokisa ntlo
Likhalori tse chesitsoeng ka hora: 238
Ho etsa hora e le ‘ngoe ea ho fihla ka har’a likhabote, ho khumama ho nka lintho fatše, le ho hloekisa ntlo ka sebele ho ka etsa hore u be sebōpeho. Hora ea ho hloekisa e tla chesa e lekanang le sejana se senyenyane sa li-fries tsa McDonald’s (lik’hilojule tse 230).
2. Ho lema
Likhalori tse chesitsoeng ka hora: 272
Ho lema jareteng ke setsi se matla sa ho ikoetlisa, ‘me ho hlaola ho molemo le ho feta, ho kenella ka likhalori tse 306 tse chesitsoeng ka hora. Serapa lihora tse peli ‘me u hlatsoe sundae e chesang ea 2-scoop e nang le tranelate e shapuoang (lik’hilojule tse 550) eo u e jeleng ka mor’a lijo tsa mantsiboea.
3. Ho korotla
Likhalori tse chesitsoeng ka halofo ea hora: 119
Ho roala matsoho ho ka matlafatsa matsoho le ho sebetsa le maoto a hau. Le hoja mohlomong u ke ke ua qeta hora e feletseng (lik’hilojule tse 238), halofo ea hora e ka tlosa lithupa tseo u li jeleng ha u ntse u shebeletse TV (lik’hilojule tse 110).
4. Ho hloekisa
Likhalori tse chesitsoeng ka hora: 238
Tloha sebakeng seo ho sona, ho e-na le ho etsa kamore e le ‘ngoe feela e nang le batho ba bangata, mohlomong u etse ntlo eohle ea hau. Hora ea ho hloekisa e tla chesa selae sa kuku ea chokolete (lik’hilojule tse 235).
5. Ho kuta mohloa
Li-calories li chesitsoe ka hora: 170 li palame mochine o motlakase
Cheka mohloa u palame mochini o otlang motlakase ‘me u chesa lik’hilojule tse 170, u o chese ka ho tsamaea ka mochini o otlang motlakase ‘me u chesa le ho feta – 374 lik’hilojule. Empa bakeng sa boikoetliso bo molemo ka ho fetisisa ho tsohle, e chehe ka ho tsamaea ka mochini o kutang letsoho ‘me u tla chesa lik’hilojule tse 408, tse lekaneng ho hlokomela kotara ea mokotla o moholo oa litapole tsa litapole u ke keng ua ithiba ho ja (lik’hilojule tse 425) .
6. Tlhokomelo ea bana
Likhalori tse chesitsoeng ka hora: 204
Haeba ho hlokomela bana kapa litloholo tsa hao ho kenyelletsa ho ba thusa ho hlapa, ho ba apesa le ho bapala, joale u chesa lik’hilojule tse ngata ka nako e le ‘ngoe. Hora e le ‘ngoe ea ho ba hlokomela e hlokomela lik’hilojule tse 204, e leng se lekanang le selae sa pizza ea pepperoni (lik’hilojule tse 180). ‘Me u nahane hore na u chesa hakae ha u ntse u ba hlokomela letsatsi lohle!
7. Lehloa le kharafung
Likhalori tse chesitsoeng ka hora: 476
Lehloa la kharafu ke mosebetsi o boima, empa hape ke MVP ea mesebetsi ea lapeng, e chesa lik’hilojule tse 476, tse lekaneng ho hlakola selae sa pie ea apole (lik’hilojule tse 411) ho tloha thekeng ea hau.
8. Ho hlatsoa lijana
Likhalori tse chesitsoeng ka halofo ea hora: 85
Che, u ke ke ua lahleheloa ke lijana tsa ho hlatsoa boima ba ‘mele, empa u chesa lik’hilojule tse itseng – tse lekaneng ho lumelisa lik’halori tse tsoang ho cookie e le ‘ngoe ea chokolete e entsoeng lapeng (lik’hilojule tse 80).
9. Ho hlatsoetsa liaparo
Likhalori tse chesitsoeng ka hora: 68
Joaloka ho hlatsoa lijana, ho hlatsoa liaparo ha se mosebetsi o boima ka ho fetisisa, leha ho le joalo, u ka chesa lik’hilojule tse lekaneng ho tlosa 3 tsokolate Hershey likako (66 lik’hilojule).
10. Ho penta kamore
Likhalori tse chesitsoeng ka hora: 306
Haeba u motho oa DIY ha ho tluoa tabeng ea ho lokisa ntlo ea hau, u ntse u chesa lik’hilojule tse ngata, hape! Ho penta kamore ka hora ka tlung ea hau ho tla tlosa lik’hilojule tse 306, joalo ka ho beha k’hapete kapa ho hloekisa thepa ea ka tlung. Ho lekane ho re “adios” ho lilae tse peli tsa bohobe ba konofolo (lik’hilojule tse 300).
- koala
01/6 Fokotsa boima ba ‘mele ka tsela e bohlale haholoanyane!
Ho tlosa lisenthimithara tse ‘maloa feela thekeng kapa ho fokotsa boima ba’ mele oa hau, bohle re ikemiselitse ho etsa sohle se matleng a rona ho fumana sebopeho se nepahetseng seo re se lakatsang! Ha u ntse u leka kamehla ho fokotsa lijo tse nepahetseng kapa boikoetliso bo etselitsoeng uena, litlatsetso tse seng kae tse bonolo le tse fokotsang mona le mane li ka u thusa ho fihlela lipheo tsa hau kapele le ho bona phapang lethekeng la hau! E ‘ngoe ea lintho tsa bohlokoa ke ho eketsa boikoetliso ba hau ba’ mele! bala haholoanyane
02/6Nako ea ho lahla flab!
Haeba u ne u nahana hore ho ikoetlisa ho bolela ho qeta lihora u le ka ntle ho ntlo, nahana hape. Ka mekhoa e meng e bohlale, o ka etsa mesebetsi ea hau ea letsatsi le letsatsi mesebetsi e senyang mafura! E, feela ho etsa mesebetsi e bonolo ea lapeng kapa mesebetsi e ka imena habeli ha khalori e ntse e tsamaea ‘me ka tsela ena, ho u thusa ho theola boima ba’ mele. bala haholoanyane
03/6 Thusa hohle!
Hopola kamoo baholo ba hau ba neng ba lula ba re ho thusa lapeng ho ba thusitse hore ba lule ba phetse hantle ‘me ba phetse hantle? Ho lokile, e kanna eaba ba nepile! Le hoja tsena li ka ‘na tsa se ke tsa u thusa feela ho theola li-kilo tse manganga ka letsatsi, ha ho na ho latola hore mesebetsi ena e ka u thusa hore u lule u le mafolofolo le ho theola boima ba’ mele kapele! Liphuputso li re ha ho tluoa tabeng ea ho chesa lik’halori, mesebetsi e sebetsang ka ho fetisisa e ka ba e sebetsang ka tsela e tšoanang le ea boikoetliso bo tloaelehileng ba boikoetliso. bala haholoanyane
04/6 Ke ka lebaka lena
Bakeng sa ho theola boima ba ‘mele hantle, o tlameha ho chesa lik’hilojule tse ngata ho feta kamoo o ka li jang. Kahoo, o tlameha ho tlosa mafura a mangata a bolokiloeng le lik’halori ka ho lula u phathahane. Ho ea ka tlaleho, ho kopanela lihora tse 11-12 tsa mesebetsi ea lelapa, ho etsoa ka lebelo le itekanetseng ho ka sebetsa ka katleho ho etsa hore u theole seaparo sa boholo le ho chesa lik’hilojule tse fihlang ho 2300 ka beke, e leng se bolelang hore u ema ho lahleheloa ke kilogram e le ‘ngoe. khoeli le khoeli! Ha e kopane le boikoetliso le ho ja lijo tsa mofuta o nepahetseng, e ka sebetsa habonolo e le sesebelisoa sa ho potlakisa leeto la hau la ho theola boima ba ‘mele. Litsebi li fana ka maikutlo a hore ho etsa mesebetsi e boima ea lelapa (e kang ho kokota fatše, ho hloekisa ntlo, ho tsamaisa thepa ea ka tlung kapa esita le ho hlatsoa liaparo) ho lekana le metsotso e 15 ea ho matha, metsotso e 20 e sebelisoang sehlopheng sa ho ohla kapa koetliso ea potoloho. Batsoali, esita le tlhokomelo ea bana e ka thusa ho theola lik’hilograma! Sena se boleloa, khetho ea rona ke ena ea mesebetsi ea lapeng e khahlang ka ho fetesisa e ka u thusang ho lahla lerata kapele: bala haholoanyane
05/6Mopping
Nahana ka eona ka tsela ena. Ho roala, joalo ka ketsahalo ho hloka hore u iname haholo, u fihle libakeng tseo tse thata le li-crannies ‘me u tsamaee haholo ho hloekisa. Ho inama ho khetha lintho, kapa ho lokisa ntlo, ka kakaretso, e ka ba e ‘ngoe ea mesebetsi e ka u thusang ho ba le sebopeho ha bonolo. Ketsahalo e ka chesa likhalori tse 230, e leng palo feela eo u e fumanang ka ho ja li-fries tsa french. Ka mokhoa o tšoanang mesebetsi ea lelapa e kang ho lema le ho hloekisa e sebetsa hantle. bala haholoanyane
06/6 Ho hlophisa bocha thepa ea ka tlung
Nakong e tlang ha u kopuoa ho thusa ho tsamaisa thepa ea ka tlung e kholo kapa ho thusa motsoalle oa hau ho fallisa ntlo, re khothaletsa hore u ithaopele ka thabo. Ha ho pelaelo hore ho tsamaisa thepa ea ka tlung ke mosebetsi o boima o hlokang ho inamela fatše, ho phahamisa. Nahana ka sena e le boikoetliso bo bonolo ba ho ikoetlisa ntle le ho sebelisa lisebelisoa tsa ho ikoetlisa! E kanna ea u makatsa hore ts’ebetso ena e ka thusa ho chesa likhalori tse 100-200 ka metsotso e 20 feela. Ho joalo joang bakeng sa boikoetliso bo potlakileng ba ho tsamaea. Kahoo, nakong e tlang ha u qoba ho etsa mesebetsi ea lelapa, ho thoe’ng ka hore u fufuleloe? bala haholoanyane Lehae » Ho Phela Bophelo bo Botle » Malebela a ho theola boima ba ‘mele: Metsotso e 30 ea Mesebetsi Ena ea Ka Lapeng e ka U Thusa ho Chesa Likhalori.
Ho lahleheloa ke boima ba ‘mele: Haeba u tšoenyehile ka ho eketseha ha boima ba’ mele, joale u ka leka matsoho a hao mesebetsing ena ea lelapa e ka ntlafatsang maikutlo a hau ‘me e ka boela ea thusa ho chesa lik’hilojule tse ling.
Ka: DoctorNDTV
E ntlafalitsoe: Phap 27, 2020 06:25 IST 2-Metsotso Bala 
Ho fiela kapa ho kokota fatše hape ke mosebetsi o moholo oa ho chesa lik’halori
TŠOANELO
- Ho enta halofo ea hora ho ka u thusa ho chesa lik’hilojule tse 123
- Ho fiela le ho kokota hora ho ka chesa lik’hilojule tse 240
- Ho hlatsoa liaparo ka metsotso e 30 ho ka thusa ho chesa lik’hilojule tse 133
Ho theola boima ba ‘mele: Na u kentse sehlopha sa batho ba fumanang boima ba ‘mele nakong ea koalo? Ka sebele ha u mong. Ho hloka boikoetliso ba ‘mele, lihora tse telele tsa ho lula le ho se khone ho laola tloaelo ke a mang a mabaka a etsang hore u be le boima ba’ mele. Pele ho tsohle, leka ho beha nako ea ho tsoha le ho robala ‘me u se ke ua lieha kapa ua e chechisetsa morao. Taba ea bobeli, leka ho arolelana boikarabelo ba lelapa ho etsa mesebetsi ea lelapa kaha ke mosebetsi o ka u thusang ho chesa lik’hilojule tse itseng. Ho phunya lerōle, ho fiela le ho hlatsoa liaparo ke e meng ea mesebetsi e mengata e ka chesa lik’hilojule, ea ntlafatsa tšebetso ea hao ea ’mele esita le ho thusa ho theola boima ba ’mele.
Ho theola boima ba ‘mele: Mesebetsi ea lapeng e ka u thusang ho theola boima ba ‘mele
U utloile hantle. Ho etsa mosebetsi oa lapeng le hona e ka ba boikoetliso. Hafeela u e etsa kamehla, ha ua lokela ho tšoenyeha ka ho eketseha ha boima ba ‘mele. 1. Ho pheha ho ka thusa ho chesa lik’hilojule. Halofo ea hora ea ho pheha e ka u thusa ho chesa lik’hilojule tse 92. Linomoro li ka eketsoa ho latela hore na u pheha makhetlo a makae ka letsatsi. 2. Metsotso e mashome a mararo ea vacuum, ho latela WebMd, e ka u thusa ho chesa lik’hilojule tse 123. 3. Ho hlatsoa liaparo ka metsotso e 30 ho ka thusa ho chesa lik’hilojule tse 133. Sena se matla le ho feta haeba u etsa karolo e le ‘ngoe ea ho hlatsoa liaparo ka letsoho. 4. Haeba u ntša ntja ea hao ho ea otlolla maoto letsatsi le leng le le leng, joale seo le sona se ka ba molemo. Halofo ea hora ea ho tsamaea ntja ea hau e ka u thusa ho chesa lik’hilojule tse 149. 5. Raking le mekotla makhasi bakeng sa 30 metsotso e ka u thusa ho chesa 149 lik’hilojule. 6. Ho lema jareteng, ke ts’ebetso e le ‘ngoe e ka u thusang ho chesa lik’hilojule tse 167 ka halofo ea hora. 
Halofo ea hora ea ho lema jareteng e ka u thusa ho chesa lik’hilojule tse 167
Photo Credit: iStock 7. Ho hlatsoa koloi ho ka u thusa ho chesa lik’hilojule tsa 167 ka halofo ea hora. 8. Ho bapala le bana kapa ho leka lipapali tse fapaneng tsa ka ntle le bona ho ka u thusa ho chesa lik’hilojule tse 149 ho isa ho tse 186, ho itšetlehile ka hore na u bapala ka thata hakae. Kahoo nakong e tlang ha u tlōla ho bapala le bana, nahana hape hobane ho ka u tsoela molemo le ho uena. 9. Ho fiela kapa ho kokota fatše hape ke mosebetsi o moholo oa ho chesa lik’halori. U ka chesa lik’hilojule tse 240 ka hora ha u etsa ts’ebetso ena. Ho etsa hore boikoetliso ba hau bo atlehe ‘me bo be matla, hloekisa libaka tse litšila ka ho fetisisa fatše pele ebe u fallela likarolong tse hloekileng. Ho feta moo, boholo ba mesebetsi ena e ka matlafatsa maikutlo a hau le ho u thusa hore u ikutloe u le mafolofolo. Lula ka tlung ‘me u lule u sireletsehile bohle! Boitlhotlhollo: Litaba tsena ho kenyelletsa le likeletso li fana ka tlhaiso-leseling e akaretsang feela. Ho hang ha e nkele sebaka sa maikutlo a tšoanelehang a bongaka. Kamehla buisana le setsebi kapa ngaka ea hau bakeng sa lintlha tse ling. NDTV ha e re boikarabello bakeng sa tlhahisoleseling ena. DoctorNDTV ke sebaka se le seng sa ho emisa bakeng sa litlhoko tsohle tsa hau tsa bophelo bo botle ho fana ka tlhahisoleseding e tšepahalang ka ho fetisisa ea bophelo bo botle,
litaba tsa bophelo bo botle le malebela a nang le keletso ea litsebi mabapi le bophelo bo botle, merero ea lijo, livideo tse rutang joalo-joalo U ka fumana lintlha tse nepahetseng le tse nepahetseng tseo u li hlokang ka mathata a bophelo bo botle. joalo ka
lefu la tsoekere,
mofets’e,
boimana,
HIV le AIDS,
tahlehelo ea boima ba ‘mele le mafu a mang a mangata a bophelo. Re na le sehlopha sa litsebi tse fetang 350 tse re thusang ho hlahisa litaba ka ho fana ka litlatsetso tsa bona tsa bohlokoa le ho re tlisetsa tsa morao-rao lefats’eng la tlhokomelo ea bophelo.
Li-calories Li Chesoa ke Mesebetsi ea Lehae
E hlahlobiloe ke Christine Mikstas, RD, LD ka la 05 Pulungoana 2021 
Hloekisa, Chesa Li-calories
1/14 _ U hloile ho ea boikoetlisong? U ka chesa lik’hilojule ha u etsa mesebetsi ea lapeng kapa ka jareteng. Mosebetsi o sa ikoetliseng oa thermogenesis, kapa NEAT, o kenyelletsa matla ao u a chesang ha u etsa eng kapa eng ntle le ho robala, ho ja kapa ho ikoetlisa. Mosebetsi oa ntlo kapa jareteng o ka matlafatsa metabolism ea hau mme oa thusa ho laola boima ba hau. 
Likhapete tsa Vacuum le Mabato
2/14 _ Ho sututsa vacuum cleaner ea hau ho potoloha kamore e ‘ngoe le e’ ngoe ka tlung ho hloka likhalori tse matla. Ho hloekisa ka metsotso e 30 tsaps 99 lik’hilojule haeba u le 120 pounds, 124 lik’hilojule ha u le 150 pounds, le 166 lik’hilojule haeba u le 200 pounds. Etsa metsamao ea tantši kapa matšoafo ha u ntse u sutumetsa ho pompa secheso. 
Mow Mohloa
3/14 _ Ho sebelisa mochine o phunyeletsang, eseng mochine o palamang, ho etsa hore motho a ikoetlise hantle. E ka ba mochini o chehang matla, se tšoenyehe! Ho kuta mohloa ka metsotso e 30 ho sebelisa lik’hilojule tse ka bang 135 bakeng sa motho ea boima ba lik’hilograma tse 125 le lik’hilojule tse 200 bakeng sa motho oa lik’hilograma tse 185. Sekotla sa sekolo sa khale, se se nang matla se hloka lik’hilojule tse 30 ho isa ho tse 40 ho feta halofo ea hora. 
Hlatsoa Koloi
4/14 _ Tlola koloi ea ho hlatsoa likoloi: Tlatsa bakete ka metsi a sesepa ‘me u fe lifensetere tsa hau ka ntle le lifensetere ho hloekisoa hantle ho tlosa mofufutso. Ho hlatsoa koloi ka letsoho metsotso e 30 ho chesa lik’hilojule tse 135 haeba u le boima ba lik’hilograma tse 125 le lik’hilojule tse 200 haeba u le boima ba lik’hilograma tse 185. 
Etsa le ho Fetola Libethe
5/14 _ Haeba u na le likamore tse ‘maloa tsa ho robala ka tlung ea hau, u se ke ua li lumella hore li lule li le bohlasoa. Ho fetola masela ho hloka matla. Ho hlobola le ho lokisa libethe bakeng sa metsotso e 30 ho chesa lik’hilojule tse 187 haeba u le boima ba lik’hilograma tse 125 le lik’hilojule tse 300 haeba u le boima ba lik’hilograma tse 200. 
Bapala le Bana ba Hao
6/14 _ Boikoetliso ba lelapa bo monate bo molemo bakeng sa ‘mele le moea oa hau. Leha o ka etsa mosebetsi o monyane feela, metsotso e 30 ea nako ea ho bapala e chesa lik’hilojule tse 120 haeba boima ba hao bo le liponto tse 125 le 178 lik’hilojule ha u le boima ba liponto tse 200. Fetolela papaling e matla ea lipere, ‘me u tla ja likhalori tse 30 kapa ho feta nakong ea ho tsoa. 
Makhasi a Rake le Mokotla
7/14 _ Na mohloa oa hau o tletse makhasi a oeleng kapa likotoana? Tšoara mokotla oa hau! Halofo ea hora ea ho rala mohloa e sebelisa lik’hilojule tse 120 haeba u le boima ba lik’hilograma tse 125 le lik’hilojule tse 178 haeba u le boima ba lik’hilograma tse 200. Tšoara makhasi hape, ‘me u tla eketsa lik’hilojule tseo u li chesa ka makhetlo a mabeli ka nako. Ke mang ea hlokang tšebeletso ea jareteng? 
Hloekisa ka Mor’a Lijo
8/14 _ E mong le e mong o rata ho ja lijo tse phehiloeng hae, empa haeba u otla sofa hang ha e se e le nako ea ho hlatsoa lijana, u tla hloloheloa ho ikoetlisa haholo. Metsotso e 30 ea ho hlatsoa lijana ka letsoho le ho hloekisa kichineng ka matla a itekanetseng ho tlosa lik’hilojule tse 187 haeba u le boima ba lik’hilograma tse 125 le lik’hilojule tse 300 haeba u le boima ba lik’hilograma tse 200. 
Tlosa li-Gutters
9/14 _ E, ho bonolo ho hira motho ea tla hloa lere le ho hloekisa lesela ka ntle ho metsi a pula ea lehae la hau. Empa haeba u iketsetsa mosebetsi ona, u ka chesa lik’hilojule tse 150 ka metsotso e 30 haeba u le boima ba lik’hilograma tse 125 le lik’hilojule tse 222 haeba u le boima ba lik’hilograma tse 200. Kenya lifensetere tse ncha tsa sefefo, ‘me u tla eketsa linomoro tseo habeli. 
Tsamaisa Ntja ea Hao
10/14 _ Tsamaea le motsoalle oa hau ea maoto a mane ho tsamaea ‘me le tla rua molemo ka bobeli. Ho tsamaea metsotso e 30 feela ka lik’hilomithara tse 4 ka hora, kapa mile ea metsotso e 15, ho hlafuna lik’hilojule tse 135 haeba u le lik’hilograma tse 125 le lik’hilojule tse 200 haeba u le lik’hilograma tse 200. Hlahisa lik’hilomithara tse 4,5 ka hora, ‘me u tla chesa lik’hilojule tse 150 ka lik’hilograma tse 125 le lik’hilojule tse 222 ka lik’hilograma tse 200. 
E-ea Lehae le Lecha ‘me u Lokolole
11/14 _ U se ke ua lieha ho phutha mabokose ka mor’a hore u falle. Mosebetsi oa metsotso e 30 feela o tla chesa lik’hilojule tse 105 haeba u le boima ba lik’hilograma tse 125 le lik’hilojule tse 155 haeba u le 200 pounds. Haeba u hlakola li-movers ‘me u jara mabokose ka boeena, u ka chesa lik’hilojule tse 210 haeba u le lik’hilograma tse 125, le lik’hilojule tse 311 haeba u le boima ba lik’hilograma tse 200. 
Kenang Tshimong
12/14 _ Metsotso e 30 feela ea ho hula mofoka e fokotsa lik’hilojule tse 139 bakeng sa motho ea boima ba lik’hilograma tse 125 le lik’hilojule tse 205 bakeng sa motho oa lik’hilograma tse 200. Jala lifate tse ling tse ncha bakeng sa boikoetliso bo eketsehileng: E chesa lik’hilojule tse 135 haeba u le lik’hilograma tse 125 le lik’hilojule tse 200 haeba u le liponto tse 200. Ho lema lirapa hape ke mokhoa o motle oa ho matlafatsa le ho haha mesifa. 
Pump Up Lebelo
13/14 _ U ka tseba joang haeba mesebetsi ea hao ea lapeng e hlile e u fa boikoetliso? Chesa likhalori tse ngata ka ho etsa ketso efe kapa efe ka lebelo le lekaneng ho etsa hore pelo ea hau e pompe le ho etsa hore u heme ka thata. Etsa mosebetsi oa hau bonyane metsotso e 10 ka ho otloloha hape. Bapala ‘mino o monate ho phahamisa lebelo le matla ha u ntse u hloekisa kapa u etsa mosebetsi oa jareteng. 
Ema, Eketsa Motsamao
14/14 _ Esita le ho ema ho feta ho e-na le ho lula letsatsi lohle ho tla eketsa maemo a hau a NEAT. Tsamaea libaka tse khutšoane neng kapa neng ha u khona ho eketsa mehato palo ea hau ea letsatsi le letsatsi le ho chesa likhalori tse ‘maloa. Haeba u palama bese, theoha liemelong tse seng kae esale pele ’me u tsamaee sebaka se setseng. Metsamao e menyane e ka eketsa NEAT ka kakaretso.
Bontša Mehloli
LITŠOANTŠO TSE FUMANA KE: 1) Getty 2) Getty 3) Getty 4) Getty 5) Getty 6) Getty 7) Getty 8) Getty 9) Getty 10) Getty 11) Getty 12) Getty 13) Getty 14) Getty MEHLOLI: Mokhoa o Molemo ka ho Fetisisa le Lipatlisiso: Clinical Endocrinology le Metabolism : “Non-exercise activity thermogenesis (NEAT).” Chelete ea Lipatlisiso tsa Bophelo bo Botle: “Lik’halori li Chesitse Vacuuming.” Sekolo sa Bongaka sa Harvard: “Likhalori li Chesoa ka Metsotso e 30 Bakeng sa Batho ba Boima bo Raro bo Fapaneng.” ProCon.org: “Likhalori li Chesoa ka Mesebetsi e 250 (Ka Sehlopha).” Lekhotla la Amerika mabapi le Boikoetliso: “Lintho tse 6 tseo U Lokelang ho li Tseba ka Thermogenesis e sa ikoetliseng.” Mokhatlo oa Kankere oa Amerika: “Mesebetsi ea Ntlo e Chesang Likhalori.” Setsi sa Naha sa Patlisiso ea Bophelo bo Botle: “Na ho Mamela ’Mino ho ka Tokafatsa Boikoetliso ba Hao?”
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