Litšōmo tse kholo ka ho fetisisa tse 7 ka Metabolism — Based

Litaba

• Khopolo-taba: Le ka mohla u se ke ua tlōla lijo tsa hoseng
• Khopolo-taba: "Ho chesa" ho ikoetlisa ho u thusa ho theola boima ba 'mele
• Khopolo-taba: Lipepere tse Chesang Ka Leleme li Chesa Mafura a Belly
• Khopolo-taba: Lijo tse Nyane tse Tšeletseng ho pholletsa le Letsatsi li Tla Chesa Mollo oa Metabolic
• Khopolo-taba: The Caffeine in Energy Drinks Revs Up Your Metabolism
• Khopolo-taba: Ho ja li-carbs bosiu ho tla u nona
• Khopolo-taba: Ponto ea mesifa e chesa likhalori tse 100 ka letsatsi
• Tlhahlobo bakeng sa

Metabolism e phahameng: Ke Grail e Halalelang ea ho theola boima ba 'mele, mokhoa o makatsang, oa boselamose oo ka ona re chesa mafura letsatsi lohle, bosiu kaofela, leha re robetse.Hoja feela re ne re ka e phahamisa! Bahoebi baa tseba hore re reka litokiso tsa metabolism: Patlo e potlakileng ea Google ea "metabolism" e hlahisa limilione tse 75-ho feta "botenya," (limilione tse 10) "ho theola boima ba 'mele," (limilione tse 34) le "Kate Upton" (1.4) milione) li kopantsoe!

Ho hlakile hore na ke hobane'ng ha: Ka khopolo, "metabolism boost" ke tsela e bonolo ka ho fetisisa ea ho chesa mafura. Metabolism, haeba ho hlokahala hore o ikhatholle, e bua ka ts'ebetso eo 'mele oa hau o fetolang likhalori tseo o li jang hore e be matla-lintho tse fehlang ntho e ngoe le e ngoe eo o e etsang, ho tloha ho holisa moriri oa hau ho ea ho phefumoloha moeeng. Ha u chesa lik'hilojule tseo ka katleho, u boloka mafura a fokolang ntle le tlhoko ea lijo tse thibelang lijo kapa boikoetliso bo matla. E utloahala e hlolla, na?

Leha ho le joalo, joalo ka mokhoa o fe kapa o fe o bonahalang e le oa boloi, risepe ea ho matlafatsa metabolism e koahetsoe ke likhopolo-taba le likhopolo tse fosahetseng.

Ho fihla joale. Mona, re hlahisa litšōmo tse supileng tsa metabolism - mme re fana ka litlhahiso tsa rona tsa mollo oa ho qhibilihisa liponto. (Khabareng, u ka theola boima ba 'mele le ho feta - habonolo - ka sena mahala Ja Sena, Eseng Seo! Tlaleho e khethehileng: Mekhoa e 10 ea Letsatsi le Letsatsi ea ho Phatloha Mafura a Belly.)

Khopolo-taba: Le ka mohla u se ke ua tlōla lijo tsa hoseng

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'Nete: Ha ho na nako? Se ke oa imeloa kelellong. Ho fapana le tumelo e tloaelehileng, joale bafuputsi ba re lijo tsa hoseng ha li qale metabolism ebile e kanna ea se be lijo tsa bohlokoahali tsa letsatsi. Thuto e ncha ho American Journal of Clinical Nutrition e bile le barupeluoa ba fetang 300 ba batenya ba jang lijo tse kenyelletsang ho ja kapa ho se tlole lijo tsa hoseng. Qetellong ea libeke tse 16, dieters tse jang lijo tsa hoseng ha lia ka tsa lahleheloa ke boima ba 'mele ho feta li-skippers tsa lijo tsa hoseng. 'Me thuto ea bobeli koranteng e le' ngoe e fumane hore ho ja lijo tsa hoseng ho bile le tšusumetso e kholo ho phomoleng metabolism. Lijo tsa hoseng ke sebaka se setle sa ho pepeta protheine, faeba le limatlafatsi tse ling ka letsatsi la hau, empa haeba khetho e le monehelo kapa ho se letho, khetha lefeela.

Matlafatso ea mollo: Qala letsatsi la hau ka protheine e omeletseng, e chesang lik'halori tse fetang makhetlo a mabeli nakong ea tšilo joaloka mafura kapa carbs. Empa o seke oa ts'oenyeha ka ho e pepeta pele ho 9 hoseng.

Khopolo-taba: "Ho chesa" ho ikoetlisa ho u thusa ho theola boima ba 'mele

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'Nete: Ho robala ka nakoana ho sebetsa hantle. Re ntse re rata ho nahana ka mofufutso e le mafura a rona a llang-haholo ha re phahamisa mocheso oa rona ka Bikram yoga kapa mofuta o mong o "chesang" empa o etsa lipatlisiso tse ncha tse phatlalalitsoeng koranteng. Lefu la tsoekere e fana ka maikutlo a hore lithemparetjha tse batang li ka ba hantle bakeng sa tahlehelo ea boima ba 'mele. Ho ea ka phuputso eo, ho bulela AC bosiu feela ho ka fetola ka bolotsana mabenkeleng a motho a mafura a sootho - "mafura" a "ntle", a susumetsoang ke mocheso o batang, o sebeletsang ho re boloka re futhumetse ka ho chesa "mabe" mabenkeleng a mafura. Barupeluoa ba qetile libeke tse 'maloa ba robala ka likamoreng tsa ho robala tse nang le mocheso o fapaneng: mocheso o sa nke lehlakore oa 75 degrees, mocheso o pholileng oa 66, le likhato tse 81 tse batang. Kamora ho robala libeke tse 'ne ka likhato tse 66, banna bao ba ne ba se ba batla ba imenne habeli palo ea bona ea mafura a sootho a tukang ka khalori. Pholile!

Sure-fire Boost: Fokotsa mocheso bosiu. U tla fokotsa mpa, le likoloto tsa hau tsa ho futhumatsa. Tsoela pele ho qhomisa mafura ka mekhoa ea rona e tšehelitsoeng ke mahlale a 5 a ho theola boima ba 'mele ha o robetse.

Khopolo-taba: Lipepere tse Chesang Ka Leleme li Chesa Mafura a Belly

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'Nete: U se ke ua itšohlometsa - ho lokile ho lula u le bonolo. Mohlomong u balile hore spaghetti e chesang e ka matlafatsa metabolism ea hau, 'me ehlile ke' nete. Empa ho thoe'ng haeba u sa rate linoko? Hona joale, ho na le lipatlisiso tse ncha tse fanang ka maikutlo a hore tse ling li monate, pelepele tse bonolo li kanna tsa ba le matla a tšoanang a ho chesa likhalori-ho tlosa bohloko! Liphuputso tsa boithuto tse hlahisitsoeng kopanong ea Experimental Biology e Anaheim, California, li fana ka maikutlo a hore motsoako oa dihydrocapsiate (DCT), motsoala oa capsaicin o se nang linoko, o sebetsa ka mokhoa o tšoanang. Ebile, bankakarolo ba jeleng DCT ka ho fetisisa ho tsoa pelepele e bonolo ba bile le ts'ehetso ea ts'ebetsong ea metabolism e neng e batla e habeli sehlopha sa placebo.

Matlafatso ea mollo: Hlophisa li-salads tsa hau 'me u li rote ka pelepele tse monate-ho kenyeletsoa pelepele, li-pimentos, rellenos le pepere e monate ea banana. Li sebetsa hantle joalo ka lintho tse chesang.

Khopolo-taba: Lijo tse Nyane tse Tšeletseng ho pholletsa le Letsatsi li Tla Chesa Mollo oa Metabolic

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'Nete: Likarolo tse tharo le tsona li ka u thibela ho hola ho potoloha. Lihahi tsa 'mele ke khale li hlapanya ka ho ja lihora tse ling le tse ling tse' maloa ho boloka mesifa ea bona e ntse e eketseha, empa u se ke ua theola boima ba 'mele oa lisekoere tse tharo ka letsatsi. Boithuto koranteng Hepatology beha lihlopha tse peli tsa banna lijong tsa boima ba 'mele. Sehlopha se seng se ile sa arola likhalori ka har'a lijo tse nyane tse tharo le lijo tse bobebe pakeng tsa ha sehlopha sa bobeli se ja palo e lekanang ea likhalori lijong tse tharo tsa lisekoere. Ha lihlopha tsena ka bobeli li le boima, bafuputsi ba fumane hore mafura a mpeng-mofuta o kotsi o eketsang kotsi ea lefu la pelo-o eketseha sehlopheng sa maqhubu a lijo tse phahameng.

Matlafatso ea mollo: Tsepamisa maikutlo taolong ea khalori ka kakaretso 'me u fumane fiber e ngata, protheine le limatlafatsi tse nyane. Seo u se jang se bohlokoa ho feta neng kapa neng.

Khopolo-taba: The Caffeine in Energy Drinks Revs Up Your Metabolism

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'Nete: Tsoekere e linong tse matlafatsang e ntlafatsa mafura a ka mpeng ea hau. Caffeine e ka 'na ea matlafatsa metabolism, haholo-holo ha e nooa pele u ikoetlisa, empa ha ho na tekanyo ea metabolism e ka chesa lik'hilojule tse se nang letho tseo lino tsa matla li fanang ka tsona. Ho ea ka phuputso e 'ngoe e phatlalalitsoeng ho Ts'ebetso ea Mayo Clinic, seno se tloaelehileng sa matla se sebeletsa kopi ea kotara ea likhalori tse nang le tsoekere tse otlang 'mele oa hau hang-hang' me li baka polokelo ea mafura. Haeba u batla ho chesa lik'hilojule, leka seno se secha sa mohlolo se tsejoang e le…tap water. Ho latela boithuto ho Journal of Clinical Endocrinology le Metabolism, ka mor'a ho noa likhalase tse peli tse telele tsa metsi (li-ounces tse 17), tekanyo ea metabolism ea barupeluoa e ile ea eketseha ka karolo ea 30 lekholong.

Matlafatso ea mollo: Bulela pompo. Bafuputsi bao ba hakanya hore ho noa metsi ka lilithara tse 1.5 ka letsatsi (likopi tse ka bang 6) ho ka chesa likhalori tse ling tse 17,400 nakong ea selemo - ke liponto tse hlano! Kapa u leke Lino tsena tsa Matla ho Feta Kofi!

Khopolo-taba: Ho ja li-carbs bosiu ho tla u nona

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'Nete: Mantsiboea li-carbs li u behela boima ba 'mele mots'eare. Khopolo ena ea utloahala: 'Mele oa hau o chesa carbs bakeng sa matla, empa haeba o li ja pele o robala,' mele oa hau o li boloka e le mafura. Empa pastanomics ea boima ba 'mele ha e bonolo haholo. Thuto e le 'ngoe ho European Journal of Nutrition beha lihlopha tse peli tsa banna lijong tse tšoanang tsa ho theola boima ba 'mele. Phapang e le 'ngoe feela? Halofo ea sehlopha e ne e ja li-carb tsa bona letsatsi lohle ha sehlopha sa bobeli se boloka lik'habohaedreite bosiu. Sephetho? Sehlopha sa carb bosiu se bontšitse thermogenesis e matlafalitsoeng haholo ke lijo (ho bolelang hore ba chesa likhalori tse ngata ha ba cheka lijo tsa bona letsatsing le hlahlamang). Ho feta moo, sehlopha sa motšehare-carb se bonts'itse maemo a tsoekere ea mali a eketsehileng. Phuputso e 'ngoe koranteng ea Obesity e bone litholoana tse tšoanang. Batho ba jang li-carb tsa bosiu ba lahlile liperesente tse 27 tsa mafura a 'mele-mme ba ikutloa ba tletse ka liperesente tsa 13.7 ho feta ba lijong tse tloaelehileng.

Matlafatso ea mollo: Natefeloa ke lijo tsa mantsiboea tse batang. Hase feela hore lik'habohaedreite li tla u lokisetsa ho chesa mafura a hosasane, empa pasta e batang pele u e ja e fetola sebōpeho sa carbs ho ea ho starch e hanyetsanang - mofuta oa lik'habohaedreite tseo ho leng thata ho li boloka e le mafura. Eo ke e 'ngoe ea Malebela a rona a 10 a Phepo a Molemo ka ho Fetisisa Tobetsa mona ho bona tse ling tse 9!

Khopolo-taba: Ponto ea mesifa e chesa likhalori tse 100 ka letsatsi

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'Nete: Ponto ea boko e chesa li-calories tse 100 ka letsatsi. Ho theosa le lilemo, batho bao e neng e tla ba li-gurus tsa boikoetliso ba ’nile ba feteletsa matla a ho chesa mesifa haholo. Ho latela tlaleho koranteng BotenyaHa e le hantle, mesifa ea masapo e na le tekanyo e tlaase haholo ea metabolism ha e phomotse, ka lik'hilojule tse 6 feela ka ponto. Ke 'nete, hoo ho feta mafura ka makhetlo a mararo, kahoo koetliso ea ho hanyetsa e hlile e thusa letsatsi le letsatsi ho chesa mafura. Empa ho ka ba betere ha u ka aha matla a boko: ponto ea boko e hlile e chesa likhalori tse 109 ka letsatsi.

Matlafatso ea mollo: Ikoetlise, 'me u se ke ua fufulela mesifa e meholo haeba u sa batle. Boikoetliso bofe kapa bofe bo tla etsa. Bafuputsi Univesithing ea Maryland Sekolo sa Bophelo ba Sechaba ba ithutile lihlopha tse 'ne tsa batho ba baholo ba phetseng hantle, ba lilemo li 65 ho isa ho 89, mme ba fumana hore ba ikoetlisang ba na le boko bo boholo!

Boloka $$$ LE CALORIES HONA JOALE! Bakeng sa li-swaps tse ntle tsa lijo le malebela a ho theola boima ba 'mele, ingolisa bakeng sa litaba tsa rona tsa mahala tse nang le maqheka a ho ja, liphiri tsa menyetla, le litsela tse bonolo tsa ho phela hantle, ho u thabisa.

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