Malebela a ho theola boima ba 'mele a hlileng a thehiloeng bopaking

Litaba

• 1. Noa Metsi, Haholo-holo Pele ho Lijo
• 2. Ja Mahe Bakeng sa Lijo tsa hoseng
• 3. Noa Kofi (Haholo-holo e Ntšo)
• 4. Noa Tea e Tala
• 5. Leka ho itima lijo nako le nako
• 6. Nka Glucomannan Supplement
• 7. Fokotsa Tsoekere e Eketsehileng
• 8. Ja li-carbs tse sa hloekang haholo
• 9. E-ja lijo tse nang le Carb e tlase
• 10. Sebelisa lipoleiti tse nyane
• 11. Taolo ea Likarolo tsa Boikoetliso kapa Lipalo tsa Lipalo
• 12. Boloka Lijo Tse Phelang Hantle Haeba U ka Lapa
• 13. Nka li-Probiotic Supplements
• 14. Ja Lijo Tse Monate
• 15. Etsa Boikoetliso ba Aerobic
• 16. Phahamisa Litekanyo
• 17. Ja Fibre e Eketsehileng
• 18. Ja Meroho le Litholoana Tse Eketsehileng
• 19. Robala hamonate
• 20. Otla Thethefatsi ea Hao ea Lijo
• 21. Ja Protheine e Eketsehileng
• 22. Tlatsetso le Whey Protein
• 23. U se ke Ua noa lino tse tsoekere, ho kenyelletsa lero la soda le litholoana
• 24. Ja Lijo Tse sa Feleng, Tse sa Kopanngoeng (Lijo Tsa Sebele)
• 25. U se ke Ua ja - U se ke ua ja bophelo bo botle
• 26. Cheka haholoanyane Butle-butle
• 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.

Indasteri ea tahlehelo ea boima e tletse litšomo.

Hangata batho ba eletsoa hore ba etse lintho tsohle tsa bohlanya, tseo bongata ba tsona li se nang bopaki ka morao ho tsona.

Leha ho le joalo, ho theosa le lilemo, bo-rasaense ba fumane maano a mangata a bonahalang a sebetsa.

Malebela ke ana a 26 a ho theola boima ba 'mele ao ha e le hantle a nang le bopaki.

1. Noa Metsi, Haholo-holo Pele ho Lijo

Hangata ho boleloa hore metsi a nooang a ka thusa ho theola boima ba 'mele -' me seo ke 'nete.

Ho noa metsi ho ka matlafatsa metabolism ka 24-30% ka nako ea lihora tse 1-1.5, ho u thusa ho chesa likhalori tse ling hape (,).

Phuputso e 'ngoe e bontšitse hore ho noa halofo ea litha e le nngwe (17 ounces) ea metsi hoo e ka bang halofo ea hora pele lijo li thusa li-dieters ho ja li-calories tse fokolang le ho theola boima ba 44% ho feta, ha ho bapisoa le ba sa kang ba noa metsi ().

2. Ja Mahe Bakeng sa Lijo tsa hoseng

Ho ja mahe a felletseng ho ka ba le melemo ea mefuta eohle, ho kenyelletsa ho u thusa ho theola boima ba 'mele.

Liphuputso li bonts'a hore ho tlosa lijo tsa hoseng tse nang le lijo-thollo ka mahe ho ka u thusa ho ja likhalori tse fokolang bakeng sa lihora tse latelang tsa 36 hape le ho theola boima ba 'mele le mafura a' mele (,).

Haeba u sa je mahe, ho lokile. Mohloli ofe kapa ofe oa protheine ea boleng ba lijo tsa hoseng o lokela ho qhekella.

3. Noa Kofi (Haholo-holo e Ntšo)

Kofi e entsoe ka mokhoa o hlokang toka. Kofi ea boleng e na le li-antioxidants mme e ka ba le melemo e mengata ea bophelo bo botle.

Liphuputso li bonts'a hore caffeine e ka kofi e ka matlafatsa metabolism ka 3-11% le ho eketsa ho chesa mafura ho fihlela ho 10-29% (,,).

Etsa bonnete ba hore u se ke ua eketsa sehlopha sa tsoekere kapa lisebelisoa tse ling tsa khalori e phahameng kofi ea hau. Seo se tla hlakola melemo efe kapa efe.

U ka reka kofi lebenkeleng la heno, hammoho le inthaneteng.

4. Noa Tea e Tala

Joaloka kofi, tee e tala le eona e na le melemo e mengata, o mong oa eona ke ho theola boima ba 'mele.

Le ha tee e tala e na le k'hafeine e nyane, e na le li-antioxidants tse matla tse bitsoang li-catechins, tseo ho lumeloang hore li sebetsa 'moho le k'hafeine ho matlafatsa ho chesa mafura (9,).

Leha bopaki bo tsoakane, lithuto tse ngata li bonts'a hore tee e tala (ekaba seno kapa seno se tlatsetsang sa tee e tala) e ka u thusa ho theola boima ba 'mele (,).

Tee e tala e fumaneha li-pharmacy tse ngata, mabenkele a bophelo bo botle le mabenkeleng, hammoho le inthaneteng.

5. Leka ho itima lijo nako le nako

Ho itima lijo nako le nako ke mokhoa o tloaelehileng oa ho ja moo batho ba potolohang pakeng tsa linako tsa ho itima lijo le ho ja.

Boithuto ba nako e khuts'oane bo fana ka maikutlo a hore ho itima lijo nako le nako hoa sebetsa bakeng sa ho theola boima ba 'mele joalo ka thibelo e tsoelang pele ea khalori ().

Ntle le moo, e ka fokotsa tahlehelo ea mesifa e amanang haholo le lijo tse nang le likhalori tse tlase. Leha ho le joalo, ho hlokahala lithuto tsa boleng bo holimo pele ho ka etsoa likopo tse matla ho feta ().

6. Nka Glucomannan Supplement

Faeba e bitsoang glucomannan e hokahantsoe le ho theola boima ba 'mele lithutong tse' maloa.

Mofuta ona oa fiber o monya metsi ebe o lula ka mpeng ea hau nakoana, o etsa hore o ikutloe o tletse le ho o thusa ho ja li-calories tse fokolang (15).

Boithuto bo bontša hore batho ba tlatsetsang ka glucomannan ba theola boima ba 'mele ho feta ba sa ().

U ka fumana li-glucomannan li tlatsetsa eseng feela mabenkeleng a livithamini le li-pharmacy empa hape le inthaneteng.

7. Fokotsa Tsoekere e Eketsehileng

Tsoekere e ekelitsoeng ke e 'ngoe ea lisebelisoa tse mpe ka ho fetesisa lijong tsa sejoale-joale. Batho ba bangata ba ja haholo.

Boithuto bo bonts'a hore ts'ebeliso ea tsoekere (le sirapo ea poone e phahameng-fructose) e amahanngoa haholo le kotsi e eketsehileng ea botena, hammoho le maemo a kenyeletsang lefu la tsoekere la mofuta oa 2 le lefu la pelo (,,).

Haeba u batla ho theola boima ba 'mele, fokotsa tsoekere e eketsehileng. Etsa bonnete ba hore u bala mangolo, hobane le seo ho thoeng ke lijo tsa bophelo bo botle li ka laeloa ka tsoekere.

8. Ja li-carbs tse sa hloekang haholo

Li-carbohydrate tse hloekisitsoeng li kenyelletsa tsoekere le lijo-thollo tse amohuoeng likarolo tsa tsona tse mahlahahlaha le tse matlafatsang. Tsena li kenyelletsa bohobe bo bosoeu le pasta.

Boithuto bo bonts'a hore li-carb tse ntlafalitsoeng li ka hlaba tsoekere maling ka potlako, li lebisa ho tlala, litakatso le ho eketsa ho ja lijo lihora tse 'maloa hamorao. Ho ja li-carb tse ntlafalitsoeng ho hokahane haholo le botenya (,, 22).

Haeba u il'o ja carbs, etsa bonnete ba hore u li ja ka fiber ea bona ea tlhaho.

9. E-ja lijo tse nang le Carb e tlase

Haeba o batla ho fumana melemo eohle ea thibelo ea carb, joale nahana ka ho ea hohle le ho iphepa ka lijo tse tlase tsa carb.

Liphuputso tse ngata li bonts'a hore mofuta o joalo o ka u thusa ho theola boima ba 'mele makhetlo a 2-3 ho feta lijo tse tloaelehileng tsa mafura ha o ntse o ntlafatsa bophelo ba hau (23,,).

10. Sebelisa lipoleiti tse nyane

Ho sebelisa lipoleiti tse nyane ho bonts'itsoe ho thusa batho ba bang ka boiketsetso ho ja li-calories tse fokolang).

Leha ho le joalo, phello ea boholo ba poleiti ha e bonahale e ama motho e mong le e mong. Ba nang le boima bo feteletseng ba bonahala ba ameha haholoanyane (,).

11. Taolo ea Likarolo tsa Boikoetliso kapa Lipalo tsa Lipalo

Taolo ea karolo - ho ja hanyane feela - kapa ho bala likhalori ho ka ba molemo haholo, ka mabaka a totobetseng ().

Boithuto bo bong bo bontša hore ho boloka bukana ea lijo kapa ho nka linepe tsa hau ho ka u thusa ho theola boima ba 'mele (, 31).

Ntho efe kapa efe e eketsang tlhokomeliso ea hau ka seo u se jang e kanna ea ba molemo.

12. Boloka Lijo Tse Phelang Hantle Haeba U ka Lapa

Ho boloka lijo tse phetseng hantle haufinyane ho ka u thusa hore u se ke oa ja letho le se nang bophelo bo botle haeba u lapile haholo.

Lijo tse bobebe tse nkehang habonolo le tse bonolo ho li lokisetsa li kenyelletsa litholoana tse felletseng, linate, lihoete tsa masea, yogurt le mahe a phehiloeng ka thata.

13. Nka li-Probiotic Supplements

Ho noa li-probiotic tse nang le libaktheria tsa Lactobacillus subfamily li bontšitsoe ho fokotsa boima ba mafura (,).

Leha ho le joalo, se tšoanang ha se sebetse ho bohle Lactobacillus mefuta. Boithuto bo bong bo hokahantse L. acidophilus le boima ba 'mele (34).

U ka reka li-supplement tsa probiotic mabenkeleng a mangata a korosari, le inthaneteng.

14. Ja Lijo Tse Monate

Pelepele ea Chili e na le capsaicin, motsoako oa linoko tse ka matlafatsang metabolism le ho fokotsa takatso ea hau ea lijo hanyane (,).

Leha ho le joalo, batho ba ka hlahisa mamello liphellong tsa capsaicin ha nako e ntse e feta, e ka fokotsang ts'ebetso ea eona ea nako e telele ().

15. Etsa Boikoetliso ba Aerobic

Ho ikoetlisa (cardio) ke tsela e ntle ea ho chesa lik'hilojule le ho ntlafatsa bophelo bo botle ba 'mele le kelello.

Ho bonahala e sebetsa haholo bakeng sa ho lahleheloa ke mafura a mpeng, mafura a sa pheleng hantle a atisang ho ipha matla ho potoloha litho tsa hau le ho baka lefu la ts'oaetso (,).

16. Phahamisa Litekanyo

E 'ngoe ea litla-morao tse mpe ka ho fetesisa tsa ho ja lijo ke hore e tloaetse ho baka tahlehelo ea mesifa le phokotso ea metabolism, eo hangata e bitsoang mokhoa oa tlala (,).

Tsela e molemohali ea ho thibela sena ke ho etsa boikoetliso bo itseng ba ho hanyetsa joalo ka ho phahamisa litšepe. Liphuputso li bonts'a hore ho phahamisa litšepe ho ka thusa ho boloka metabolism ea hau e le holimo le ho u thibela ho lahleheloa ke boima ba mesifa ea bohlokoa (,).

Ehlile, ho bohlokoa eseng feela ho lahleheloa ke mafura - o boetse o batla ho aha mesifa. Boikoetliso ba ho hanela bohloko bo bohlokoa bakeng sa 'mele o nang le tone.

17. Ja Fibre e Eketsehileng

Hangata fiber e khothaletsoa bakeng sa tahlehelo ea boima ba 'mele.

Leha bopaki bo tsoakane, lithuto tse ling li bonts'a hore fiber (haholo-holo fiber ea viscous) e ka eketsa ho khora le ho u thusa ho laola boima ba hau ho feta nako e telele (,).

18. Ja Meroho le Litholoana Tse Eketsehileng

Meroho le litholoana li na le thepa e 'maloa e li etsang hore li atlehe bakeng sa ho theola boima ba' mele.

Li na le likhalori tse fokolang empa li na le fiber e ngata. Metsi a bona a mangata a ba fa matla a tlase a matla, a ba etsa hore ba tlale haholo.

Boithuto bo bonts'a hore batho ba jang meroho le litholoana ba tloaetse ho ba le boima bo tlase ().

Lijo tsena le tsona li na le phepo e ntle, ka hona ho li ja ho bohlokoa molemong oa bophelo ba hau.

19. Robala hamonate

Ho robala ho tlase haholo empa ho ka ba bohlokoa joalo ka ho ja bophelo bo botle le ho ikoetlisa.

Liphuputso li bonts'a hore boroko bo fosahetseng ke e 'ngoe ea lisosa tse matla tsa ho nona, kaha e hokahane le kotsi e eketsehang ea 89% ea botenya ho bana le 55% ho batho ba baholo ().

20. Otla Thethefatsi ea Hao ea Lijo

Phuputso ea haufinyane e fumane hore batho ba 19.9% ​​ba Amerika Leboea le Europe ba phethahatsa litekanyetso tsa bokhoba ba lijo ().

Haeba u ba le litakatso tse matla haholo 'me ho bonahala ho u sitisa ho ja ho sa tsotelehe hore na u leka ka matla hakae, u ka ba le bothata ba ho lemalla.

Tabeng ena, batla thuso ea litsebi. Ho leka ho theola boima ba 'mele ntle le ho loantša bokhoba ba lijo pele ho ka se khonehe.

21. Ja Protheine e Eketsehileng

Liprotheine ke phepo e le 'ngoe ea bohlokoahali ea ho theola boima ba' mele.

Ho ja lijo tse nang le protheine e phahameng ho bonts'itsoe ho matlafatsa metabolism ka li-calories tse 80-100 ka letsatsi ha o ntse o kuta li-calories tse 441 ka letsatsi u sa je (,,).

Phuputso e 'ngoe e boetse e bontšitse hore ho ja 25% ea likhalori tsa hau tsa letsatsi le letsatsi joalo ka protheine ho fokotsitse menahano e fetelletseng ka lijo ka 60% ha o ntse o khaola takatso ea ho noa bosiu bohareng ().

Ho eketsa feela protheine lijong tsa hau ke e 'ngoe ea litsela tse bonolo le tse sebetsang ka ho fetisisa tsa ho theola boima ba' mele.

22. Tlatsetso le Whey Protein

Haeba u thatafalloa ke ho fumana protheine e lekaneng lijong tsa hau, ho nka tlatsetso - joalo ka protheine phofo - ho ka thusa.

Phuputso e 'ngoe e bontšitse hore ho khutlisa likhalori tse ling tsa hau ka Whey protein ho ka baka tahlehelo ea boima ba lik'hilograma tse ka bang 8 ha nako e ntse e eketseha ha mesifa e ntse e eketseha.

Protheine ea Whey e fumaneha mabenkeleng a mangata a bophelo bo botle le inthaneteng.

23. U se ke Ua noa lino tse tsoekere, ho kenyelletsa lero la soda le litholoana

Tsoekere e mpe, empa tsoekere ka sebopeho sa metsi e mpe le ho feta. Liphuputso li bonts'a hore likhalori tse tsoang tsoekere ea metsi e ka ba karolo e le 'ngoe e nonneng ka ho fetesisa ea lijo tsa sejoale-joale ().

Mohlala, phuputso e 'ngoe e bontšitse hore lino tse tsoekere tse tsoekere li hokahane le kotsi e eketsehang ea 60% ea botenya ho bana bakeng sa ts'ebeletso e ngoe le e ngoe ea letsatsi le letsatsi ().

Hopola hore sena se sebetsa le ho lero la litholoana, le nang le tsoekere e lekanang le seno se bonolo joaloka Coke ().

Ja litholoana tse felletseng, empa fokotsa kapa u qobe lero la litholoana ka botlalo.

24. Ja Lijo Tse sa Feleng, Tse sa Kopanngoeng (Lijo Tsa Sebele)

Haeba u batla ho ba motho ea mafura, ea phetseng hantle, e 'ngoe ea lintho tse ntlehali tseo u ka iketsetsang tsona ke ho ja lijo tse se nang motsoako o le mong.

Lijo tsena li tlatsoa ka tlhaho, 'me ho thata haholo ho ba le boima ba' mele haeba boholo ba lijo tsa hau bo ipapisitse le tsona.

Mona ke tse 20 tsa lijo tse fokotsang boima ba 'mele ka ho fetisisa lefatšeng.

25. U se ke Ua ja - U se ke ua ja bophelo bo botle

E 'ngoe ea mathata a maholo ka ho fetisisa lijong ke hore ha se hangata li sebetsang nako e telele.

Haeba ho na le letho, batho ba jang lijo ba tloaetse ho eketsa boima ba 'mele ha nako e ntse e tsamaea,' me liphuputso li bonts'a hore ho ja lijo ke mokhoa o ts'oanang oa ho eketsa boima ba 'mele ().

Sebakeng sa ho ja lijo, ikemisetse ho ba motho ea phetseng hantle, ea thabileng le ea phetseng hantle. Tsepamisa maikutlo ho fepa mmele oa hau ho fapana le ho o tima.

Boima ba 'mele bo lokela ho latela ka tlhaho.

26. Cheka haholoanyane Butle-butle

Boko ba hau bo ka nka nakoana ho ingolisa hore o bile le lijo tse lekaneng. Boithuto bo bong bo bonts'a hore ho hlafuna butle butle ho ka u thusa ho ja li-calories tse fokolang le ho eketsa tlhahiso ea lihormone tse amanang le ho theola boima ba 'mele (,).

Hape nahana ka ho hlafuna lijo tsa hau ka botlalo. Boithuto bo bonts'a hore ho hlafuna ho eketsehileng ho ka fokotsa ho ja khalori lijong ().

Mekhoa ena ke karolo ea ho ja ka kelello, e ikemiselitseng ho u thusa ho fokotsa lijo tseo u li jang le ho ela hloko ho longoa ho hong le ho hong.

Ntlha ea bohlokoa

Mekhoa e mengata e ka thusa sepheo sa hau sa tahlehelo ea boima ba 'mele.

Tse ling tsa likeletso tse kaholimo ke tsa lijo feela, tse amanang le ho ja liprotheine tse ngata kapa ho fokotsa tsoekere e ekelitsoeng.

Tse ling - joalo ka ho ntlafatsa boleng ba boroko kapa ho eketsa tloaelo ea ho ikoetlisa - li ipapisitse le mokhoa oa bophelo. Mohlala, ho hlafuna butle butle ke mohato o le mong oo u ka o nkang ho qala ho ja ka mohopolo.

Haeba u sebelisa tse seng kae tsa likeletso tsena, u tla be u le tseleng ea hau ea ho fokotsa boima ba 'mele lipakane.