Lijo tse 12 tse phelisang hantle tse u thusang ho chesa mafura

Litaba

• 1. Litlhapi Tse Mafura
• 2. Oli ea MCT
• 3. Kofi
• 4. Mahe
• 5. Oli ea Kokonate
• 6. Tee e Tala
• 7. Whey Liprotheine
• 8. Veine ea Apple Cider
• 9. Pelepele ea Chili
• 10. Tee ea Oolong
• 11. Yogurt e Feletseng ea Mafura
• 12. Oli ea Mohloaare
• Ntlha ea Bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Ho matlafatsa sekhahla sa ts'oaetso ea hau ho ka u thusa ho lahleheloa ke mafura a 'mele.

Leha ho le joalo, litlatsetso tse ngata tsa "ho chesa mafura" 'marakeng ha li bolokehe, ha li sebetse kapa ka bobeli.

Ka lehlohonolo, ho bontšitsoe lijo le lino tse 'maloa tsa tlhaho ho eketsa metabolism ea hau le ho khothaletsa tahlehelo ea mafura.

Lijo tse 12 tse phetseng hantle ke tsena tse u thusang ho chesa mafura.

1. Litlhapi Tse Mafura

Litlhapi tse mafura li monate ebile li ntle haholo ho uena.

Salmon, herring, sardine, mackerel le litlhapi tse ling tse nang le oli li na le omega-3 fatty acids, tse bontšitsoeng ho fokotsa ho ruruha le ho fokotsa kotsi ea lefu la pelo (,,).

Ntle le moo, omega-3 fatty acids e ka u thusa ho lahleheloa ke mafura a 'mele.

Phuputsong e laoloang ka libeke tse tšeletseng ho batho ba baholo ba 44, ba nkileng litlatsetso tsa oli ea tlhapi ba lahlile karolelano ea lilithara tse 1,1 (0.5 kilograms) tsa mafura mme ba ba le boiphihlelo ba ho theoha ha cortisol, hormone ea khatello ea maikutlo e amanang le polokelo ea mafura (4).

Ho feta moo, litlhapi ke mohloli o motle haholo oa protheine ea boleng bo holimo. Ho sila protheine ho lebisa ho maikutlo a maholo le ho eketsa sekhahla sa metabolic haholo ho feta ho cheka mafura kapa carbs ().

Ho matlafatsa tahlehelo ea mafura le ho sireletsa bophelo bo botle ba pelo, kenyelletsa bonyane ba ligrama tse 100 tsa litlhapi tse mafura lijong tsa hau bonyane habeli ka beke.

Kakaretso:

Litlhapi tse mafura li na le omega-3 fatty acids e ka khothalletsang tahlehelo ea mafura. Litlhapi li boetse li na le liprotheine tse ngata, tse u thusang hore u ikutloe u tletse 'me li matlafatse sekhahla sa ts'oaetso nakong ea ts'oaetso.

2. Oli ea MCT

Oli ea MCT e entsoe ka ho ntša li-MCT ho coconut kapa oli ea palema. E fumaneha marang-rang le mabenkeleng a tlhaho a korosari.

MCT e emetse triglycerides e mahareng, e leng mofuta oa mafura a kopantsoeng ka tsela e fapaneng ho fapana le mafura a ketane e telele a fumanehang lijong tse ngata.

Ka lebaka la bolelele ba tsona bo khuts'oane, li-MCT li ananeloa ka potlako ke 'mele ebe li ea sebeteng, moo li ka sebelisoang hanghang bakeng sa matla kapa tsa fetoloa li-ketone tse ka sebelisoang e le mohloli o mong oa mafura.

Li-triglycerides tse mahareng li bontšitsoe ho eketsa sekhahla sa metabolic lithutong tse 'maloa (,).

Phuputso e le 'ngoe ho banna ba robeli ba phetseng hantle e fumanoe e eketsa likhaba tsa 1-2 (ligrama tse 15 ho isa ho tse 30) tsa li-MCT ka letsatsi lijong tse tloaelehileng tsa banna li ekelitse sekhahla sa metabolic ka 5% ka nako ea lihora tse 24, ho bolelang hore ba chesitse li-calories tse 120 ka letsatsi ().

Ntle le moo, li-MCT li ka fokotsa tlala le ho khothaletsa ho boloka mesifa ea mesifa nakong ea boima ba 'mele (,,).

Ho tlosa mafura a mang lijong tsa hau ka likhaba tse 2 tsa oli ea MCT ka letsatsi ho ka ntlafatsa mafura.

Leha ho le joalo, ho molemo ho qala ka khabapo ea 1 letsatsi le letsatsi mme butle-butle eketsa litekanyetso ho fokotsa litlamorao tse ka bang teng tsa ts'ilo ea lijo joalo ka cramping, ho nyekeloa ke pelo le letshollo.

Reka oli ea MCT inthaneteng.

Kakaretso: Li-MCT li kenella ka potlako bakeng sa ts'ebeliso ea hanghang e le mohloli oa matla. Oli ea MCT e ka eketsa ho chesa mafura, ea fokotsa tlala le ho sireletsa boima ba mesifa nakong ea boima ba 'mele.

3. Kofi

Kofi ke e 'ngoe ea lino tse tsebahalang haholo lefatšeng ka bophara.

Ke mohloli o moholo oa caffeine, e ka ntlafatsang maikutlo le ho ntlafatsa ts'ebetso ea kelello le 'mele (12).

Ho feta moo, e ka u thusa ho chesa mafura.

Phuputsong e nyane ho kenyellelitsoe batho ba robong, ba nkileng caffeine hora pele ba ikoetlisa ba chesitse mafura a batlang a imena habeli mme ba khona ho ikoetlisa ka 17% ho feta sehlopha se seng sa caffeine ().

Patlisiso e bonts'itse hore caffeine e eketsa sekhahla sa ts'oaetso ka 3-13%, ho latela bongata bo jeoang le karabelo ea motho ka mong (14,,,).

Phuputsong e le 'ngoe, batho ba nkile 100 mg ea caffeine lihora tse ling le tse ling tse peli bakeng sa lihora tse 12. Batho ba baholo ba its'etlehileng ba ile ba chesa karolelano ea likhalori tse 150 hape batho ba baholo ba neng ba nonne haholo ba ile ba chesa likhalori tse eketsehileng tse 79 nakong ea thuto ().

Ho fumana melemo e chesang mafura a caffeine ntle le litla-morao tse ka bang teng, joalo ka ho tšoenyeha kapa ho hlobaela, sepheo sa 100-400 mg ka letsatsi. Ena ke chelete e fumanoang likopi tse ka bang 1-4 tsa kofi, ho latela matla a eona.

Kakaretso:

Kofi e na le k'hafeine, e bonts'itsoeng e ntlafatsa ts'ebetso ea kelello le 'mele, ntle le ho matlafatsa metabolism.

4. Mahe

Mahe ke matla a phepo e nepahetseng.

Le ha li-yolk tsa mahe li kile tsa qojoa ka lebaka la li-cholesterol tse ngata, mahe a felletseng a hlile a bonts'itsoe ho thusa ho sireletsa bophelo bo botle ba pelo ho ba kotsing e kholo ea mafu (,).

Ntle le moo, mahe ke lijo tse bolaeang boima ba 'mele.

Boithuto bo bontšitse hore lijo tsa hoseng tse thehiloeng mahe li fokotsa tlala ebile li khothaletsa maikutlo a ho khora ka lihora tse 'maloa ho batho ba batenya le ba nonneng haholo (,).

Phuputsong e laoloang ea libeke tse robeli ho banna ba 21, ba jeleng mahe a mararo bakeng sa lijo tsa hoseng ba sebelisitse likhalori tse fokolang tsa 400 ka letsatsi mme ba na le phokotso e kholo ho 16% ea mafura a 'mele, ha ba bapisoa le sehlopha se jang bagel lijo tsa hoseng ().

Mahe le ona ke mohloli o moholo oa protheine ea boleng bo holimo, e eketsang sekhahla sa ts'oaetso ka 20-25% ka lihora tse 'maloa kamora ho ja, ho ipapisitsoe le lithuto tse' maloa ().

Ebile, le leng la mabaka ao mahe a tlatsoang haholo ka lona e ka ba ka lebaka la ho matlafatsoa ke ho chesoa ha likhalori ho etsahalang nakong ea tšilo ea protheine ().

Ho ja mahe a mararo makhetlo a 'maloa ka beke ho ka u thusa ho chesa mafura ha u ntse u khotsofetse ebile u khotsofetse.

Kakaretso:

Mahe ke lijo tse nang le protheine e ngata tse ka thusang ho fokotsa tlala, ho eketsa botlalo, ho matlafatsa ho chesa mafura le ho sireletsa bophelo bo botle ba pelo.

5. Oli ea Kokonate

Oli ea coconut e tletse melemo ea bophelo bo botle.

Ho eketsa oli ea coconut lijong tsa hau ho bonahala ho eketsa "cholesterol" e ntle "ea HDL le ho fokotsa triglycerides ea hau, ntle le ho u thusa ho theola boima ba 'mele (,).

Phuputsong e 'ngoe, banna ba batenya haholo ba ekelitseng likhaba tse 2 tsa oli ea coconut ka letsatsi lijong tsa bona tse tloaelehileng ba lahlehetsoe ke lisenthimithara tse 2,5 ho tloha thekeng ntle le ho etsa liphetoho tse ling tsa phepo kapa ho eketsa boikoetliso ba bona ().

Mafura a oli ea coconut boholo ke li-MCT, tse boletsoeng ka thepa ea ho thibela takatso ea lijo le ho chesa mafura (,).

Leha ho le joalo, liphuputso tse ling li fana ka maikutlo a hore litlamorao tsa metabolism-boosting li ka fokotseha ha nako e ntse e tsamaea (,).

Ho fapana le lioli tse ngata, oli ea coconut e lula e tsitsitse maemong a phahameng, e etsang hore e be e loketseng ho pheha ka mocheso o phahameng.

Ho ja likhaba tse 2 tsa oli ea kokonate letsatsi le letsatsi ho ka thusa ho eketsa ho chesa ha mafura. Etsa bonnete ba hore u qala ka khaba ea teaspoon kapa hanyane ka hanyane 'me butle-butle u eketse chelete ho qoba bothata leha e le bofe ba ho senya lijo.

Reka oli ea coconut inthaneteng.

Kakaretso: Oli ea coconut e na le li-MCT tse ngata, tse ka eketsang metabolism ea hau, ea fokotsa takatso ea lijo, ea khothaletsa tahlehelo ea mafura le ho fokotsa lisosa tsa likotsi tsa lefu la pelo.

6. Tee e Tala

Tee e tala ke khetho e ntle ea seno bakeng sa bophelo bo botle.

Boithuto bo bontša hore e ka thusa ho fokotsa kotsi ea lefu la pelo le ho itšireletsa khahlanong le mefuta e meng ea mofets'e (,).

Ntle le ho fana ka caffeine e lekaneng, tee e tala ke mohloli o motle oa epigallocatechin gallate (EGCG), antioxidant e khothalletsang ho chesa mafura le tahlehelo ea mafura a mpa (, 34, 35, 36).

Phuputsong ea banna ba 12 ba phetseng hantle, mafura a tukang nakong ea libaesekele a eketsehile ka 17% ho ba nkileng tee e tala, ha ba bapisoa le ba nkileng placebo ().

Ka lehlakoreng le leng, lithuto tse ling li fumane hore tee e tala kapa tlhotla ea tee e tala ha e na tšusumetso ho metabolism kapa tahlehelo ea boima ba 'mele (,).

Ka lebaka la phapang liphethong tsa boithuto, litlamorao tsa tee e tala li kanna tsa fapana ho tloha ho motho ho ea ho motho hape li kanna tsa ipapisa le palo e sebelisitsoeng.

Ho noa linoelo tse ka bang 'ne tsa tee e tala letsatsi le letsatsi ho ka fana ka melemo e mengata ea bophelo bo botle, ho kenyeletsoa le ho eketsa palo ea likhalori tseo u li chesang.

Reka tee e tala inthaneteng.

Kakaretso: Tee e tala e na le caffeine le EGCG, tseo ka bobeli li ka matlafatsang metabolism, ea khothaletsa ho theola boima ba 'mele, ea sireletsa bophelo ba pelo le ho fokotsa kotsi ea mofetše.

7. Whey Liprotheine

Protheine ea Whey e khahla haholo.

E bonts'itsoe ho khothaletsa kholo ea mesifa ha e kopantsoe le boikoetliso mme e ka thusa ho boloka mesifa nakong ea boima ba 'mele (,).

Ntle le moo, Whey protein e bonahala e sebetsa le ho feta ho hatelleng takatso ea lijo ho feta mehloli e meng ea protheine.

Lebaka ke hore e hlohlelletsa ho lokolloa ha "li-hormone tsa botlalo," joalo ka PYY le GLP-1, ho isa tekanyong e kholo (,).

Phuputso e 'ngoe e bile le banna ba 22 ba jang lino tse fapaneng tsa protheine ka matsatsi a mane a fapaneng. Ba ile ba ba le tlala e tlase haholo 'me ba ja lik'hilojule tse fokolang lijong tse latelang kamora ho noa seno sa Whey protein, ha se bapisoa le lino tse ling tsa protheine ().

Ho feta moo, Whey e bonahala e matlafatsa ho chesa mafura le ho khothaletsa ho theola boima ba 'mele ho batho ba its'epileng le ho ba nonneng kapa ba nonneng ().

Phuputsong e le 'ngoe ea batho ba baholo ba 23 ba phetseng hantle, ho fumanoe lijo tsa whey protein ho eketsa sekhahla sa metabolic le ho chesa mafura ho feta li-casein kapa li-protein protein ().

Whey protein shake ke khetho e potlakileng ea lijo kapa seneke e khothalletsang tahlehelo ea mafura mme e ka thusa ho ntlafatsa 'mele oa hau.

Reka whey protheine inthaneteng.

Kakaretso: Protheine ea Whey e bonahala e eketsa kholo ea mesifa, e fokotsa takatso ea lijo, e eketsa botlalo le ho matlafatsa metabolism ka katleho ho feta mehloli e meng ea protheine.

8. Veine ea Apple Cider

Asene ea Apple cider ke pheko ea khale ea setso e nang le melemo e thehiloeng bopaking.

Ho thoe e fokotsa takatso ea lijo le ho theola tsoekere maling le insulin maemong a batho ba nang le lefu la tsoekere (,).

Ho feta moo, karolo e ka sehloohong ea asene, asiti ea asiti, e fumanoe e eketsa ho chesa mafura le ho fokotsa polokelo ea mafura ka mpeng liphuputsong tse 'maloa tsa liphoofolo (,,).

Le ha ho sena lipatlisiso tse ngata mabapi le phello ea asene tahlehelong ea mafura bathong, litholoana tsa thuto e le 'ngoe li khothatsa haholo.

Phuputsong ena, banna ba batenya ba 144 ba ekelitseng likhaba tse 2 tsa asene lijong tsa bona tse tloaelehileng letsatsi le leng le le leng bakeng sa libeke tse 12 ba lahlile liponto tsa 3.7 (1.7 kilograms) mme ba ba le phokotso ea 0.9% ea mafura a 'mele ().

Ho kenyelletsa asene ea apole cider lijong tsa hau ho ka u thusa ho lahleheloa ke mafura a 'mele. Qala ka khabana ea khaba e le 'ngoe ka letsatsi e hlapolotsoeng ka metsing' me butle-butle u sebetse ho fihlela likhaba tsa khaba tse 1-2 ka letsatsi ho fokotsa mathata a silang lijo.

Reka asene ea cider inthaneteng.

Kakaretso: Asene ea Apple cider e ka thusa ho thibela takatso ea lijo, ho khothaletsa tahlehelo ea mafura a ka mpeng le ho fokotsa tsoekere maling le insulin.

9. Pelepele ea Chili

Pelepele ea chili e etsa ho fetang feela ho eketsa mocheso lijong tsa hao.

Li-antioxidants tsa tsona tse matla li ka fokotsa ho ruruha le ho thusa ho sireletsa lisele tsa hau tšenyo ().

Ntle le moo, lipatlisiso li fana ka maikutlo a hore antioxidant e le 'ngoe ea pelepele e bitsoang capsaicin e ka u thusa ho fihlela le ho boloka boima ba' mele bo phetseng hantle.

E etsa sena ka ho khothaletsa botlalo le ho thibela ho ja ho tlōla ().

Ho feta moo, motsoako ona o ka u thusa ho chesa likhalori tse ngata le ho lahleheloa ke mafura a 'mele (,).

Phuputsong ea batho ba baholo ba 19 ba phetseng hantle, ha khalori e ne e thibetsoe ke 20%, capsaicin e fumanoe e loants'a ho theoha ha sekhahla sa metabolic se etsahalang khafetsa ka ho ja khalori ().

Tlhahlobo e le 'ngoe e kholo ea lithuto tse 20 e fihletse qeto ea hore ho nka capsaicin ho thusa ho fokotsa takatso ea lijo ebile ho ka eketsa palo ea likhalori tseo u li chesang ka li-calories tse 50 ka letsatsi ().

Nahana ka ho ja pelepele kapa ho sebelisa pepere ea cayenne e phofshoana ho natefisa lijo tsa hau makhetlo a 'maloa ka beke.

Kakaretso:

Metsoako ea pepere ea cayenne e fumanoe e fokotsa ho ruruha, e thusa ho laola tlala le ho matlafatsa sekhahla sa metabolism.

10. Tee ea Oolong

Tee ea Oolong ke e 'ngoe ea lino tse monate ka ho fetisisa tseo u ka li noang.

Le ha e amohela khatiso e nyane ho feta tee e tala, e na le melemo e mengata e tšoanang ea bophelo bo botle, ka lebaka la likarolo tsa eona tsa caffeine le katekine.

Tlhahlobo ea lithuto tse 'maloa e fumane hore motswako oa likatekine le caffeine tse teeng li eketsa khalori e tukang ka li-calories tse 102 ka letsatsi, ka karolelano ().

Liphuputso tse nyane ho banna le basali li fana ka maikutlo a hore ho noa tee ea oolong ho eketsa sekhahla sa ts'ebetsong le ho khothaletsa ho theola boima ba 'mele. Ho feta moo, phuputso e 'ngoe e fumane hore tee ea oolong e eketsa khalori e tukang habeli ho feta tee e tala (,,).

Ho noa linoelo tse 'maloa tsa tee e tala, tee ea oolong kapa ho kopanya tse peli khafetsa ho ka ts'ehetsa tahlehelo ea mafura le ho fana ka litlamorao tse ling tsa bophelo bo botle.

Reka tee ea oolong inthaneteng.

Kakaretso: Tee ea Oolong e na le k'hafeine le katekine, tseo ka bobeli li fumanoeng li eketsa sekhahla sa ts'oaetso le ho khothaletsa tahlehelo ea mafura.

11. Yogurt e Feletseng ea Mafura

Yogurt e mafura a Greek e na le phepo e ntle haholo.

Ntlha ea pele, ke mohloli o motle oa protheine, potasiamo le calcium.

Patlisiso e fana ka maikutlo a hore lihlahisoa tsa lebese tse nang le protheine e ngata li ka matlafatsa tahlehelo ea mafura, ea sireletsa mesifa nakong ea tahlehelo ea boima ba 'mele le ho u thusa hore u ikutloe u khotsofetse hape u khotsofetse (,).

Hape, yogurt e nang le li-probiotic e ka thusa ho boloka mala a hau a phetse hantle mme e ka fokotsa matšoao a lefu la mala a halefisang, joalo ka ho sokela le ho ruruha ().

Yogurt e nang le mafura a mangata a Greek e boetse e na le conjugated linoleic acid, eo ho bonahalang e khothaletsa ho theola boima ba 'mele le ho chesa mafura ho batho ba nonneng haholo le ba nonneng, ho latela lipatlisiso tse kenyelletsang tlhahlobo e kholo ea lithuto tse 18 (,,,).

Ho ja yoghurt ea Greek khafetsa ho ka fana ka melemo e mengata ea bophelo bo botle. Empa etsa bonnete ba hore o khetha yogurt e hlakileng, e mafura a Greek, kaha lihlahisoa tsa lebese tse se nang mafura le tse mafura li na le asiti ea linoleic e fokolang.

Kakaretso:

Yogurt e nang le mafura a Greece e ka eketsa ho chesa mafura, ea fokotsa takatso ea lijo, ea sireletsa mesifa nakong ea boima ba 'mele le ho ntlafatsa bophelo bo botle ba' mele.

12. Oli ea Mohloaare

Oli ea mohloaare ke e 'ngoe ea mafura a phetseng hantle ka ho fetisisa lefatšeng.

Ho bontšitsoe hore oli ea mohloaare e theola triglycerides, e eketsa cholesterol ea HDL mme e hlohlelletsa ho lokolloa ha GLP-1, e leng e 'ngoe ea lihomone tse u thusang hore u lule u tletse ().

Ho feta moo, liphuputso tse ling li bonts'itse hore oli ea mohloaare e ka matlafatsa sekhahla sa ts'oaetso le ho khothaletsa tahlehelo ea mafura (,,).

Phuputsong e nyane ho basali ba 12 ba postmenopausal ba nang le botenya ba mpa, ho ja oli ea mohloaare e sa tsoakoang e le karolo ea lijo ho ekelitse palo ea likhalori tseo basali ba li chesitseng lihora tse 'maloa ().

Ho kenyelletsa oli ea mohloaare lijong tsa hau tsa letsatsi le letsatsi, tšela likhaba tse 'maloa ka har'a salate ea hau kapa u li kenye lijong tse phehiloeng.

Kakaretso:

Oli ea mohloaare e bonahala e fokotsa kotsi ea lefu la pelo, e khothaletsa maikutlo a botlalo le ho matlafatsa sekhahla sa ts'ebetso ea metabolism.

Ntlha ea Bohlokoa

Ho sa tsotelehe seo baetsi ba tlatsetso ba bang ba ka se khothaletsang, ha ho na "pilisi ea boloi" e bolokehileng e ka u thusang ho chesa li-calories tse makholo tse eketsehileng ka letsatsi.

Leha ho le joalo, lijo le lino tse 'maloa ka boikokobetso li ka eketsa sekhahla sa ts'oaetso ea hau, ntle le ho fana ka melemo e meng ea bophelo bo botle.

Ho kenyelletsa tse 'maloa lijong tsa hau tsa letsatsi le letsatsi ho ka ba le litlamorao tse qetellang li lebisa ho tahlehelo ea mafura le bophelo bo botle ka kakaretso.