Li-Hacks tse 7 tse ncha tseo ha u e-so utloele pele (Seo se hlile sea sebetsa!)

Litaba

• Hlakola lisebelisoa tsa ho bala khalori
• Fokotsa boikoetliso ba hau ba HIIT
• Etsa thobalano ka mafelo-beke
• Fokotsa 'mino ha u ja
• Mamela metlae ha u le leetong
• Sheba khabinete ea hau ea meriana
• Seta nako ea hau ea takatso ea lijo bocha
• Tlhahlobo bakeng sa

Mokhoa oa ho ja lijo o fetoha haholo, 'me ha o nahana hore o etsa hore ho theola liponto ho laolehe le ho tšoarella ho feta mekhoa ea mofufutso le tlala ea khale, ke litaba tse monate. David Ludwig, MD, Ph.D., moprofesa oa phepo e nepahetseng Harvard le sengoli sa thuto ea phepo e nepahetseng, o re: "Tsela eo re boleletsoeng hore re fokotse boima ba 'mele ka eona e entse hore re hlōlehe. Kamehla U lapile? "Haeba e sa u sebetse, tseba hore ha se uena feela ea sokolang." Ha e le hantle, ha bafuputsi ba ntse ba ithuta haholoanyane ka ho theola boima ba ’mele, ke moo ba hlokomelang haholoanyane hore lintho tse itseng tseo ho nahanoang hore ke linnete ha li lule li le teng bophelong ba sebele. (Joaloka lijo tsena tse Kotsi tseo u ka li lumelang.)

Joale e fana ka eng? U tla thabela ho utloa hore liphetoho tse bonolo tsa tloaelo ke tsona tse nang le litlamorao tse tebileng, tsa nako e telele. Ana ke maano a masene, a macha a sebele a lefang.

Hlakola lisebelisoa tsa ho bala khalori

'Mele oa hau o sebetsana le lik'hilojule ka tsela e fapaneng ho latela lijo tseo li tsoang ho tsona. Kahoo ho e-na le ho bala le ho fokotsa lik’hilojule ka mokhoa o feteletseng, tsepamisa maikutlo ho jeng lijo tse nepahetseng, Dr. Ludwig o re. Ho ja li-carbs tse sebetsitsoeng ho etsa hore boemo ba hau ba insulin bo oketsehe, bo etsang hore lisele tsa hau tsa mafura li boloke lik'hilojule tse ngata. Ka lehlakoreng le leng, liprotheine li baka hormone e hulang lik'hilojule tse bolokiloeng. "Ho hobe le ho feta, lijo tse matla tsa carb li fokotsa metabolism ea hau. Ha Dr. Ludwig a sheba palo ea likhalori tseo batho ba li chesitseng ba phomotse lijong tse fapaneng, o fumane hore ba sehang carbs ba chesa likhalori tse 325 ka letsatsi ha ba bapisoa le ba sehang mafura ntle le ho ikoetlisa. liponto li tla theoha habonolo, ha ho hlokahale lipalo tse majabajaba.

Fokotsa boikoetliso ba hau ba HIIT

Haeba u matha ka lebelo le phahameng, ho bilika, 'me u ea litlelaseng tsa HIIT joalo ka bohlanya empa u ntse u sa theole boima ba 'mele, u ka be u e fetelletse. Stephanie Middleberg, R.D.N., mothehi oa Middleberg Nutrition New York City, o re: “Ho ikoetlisa ka ho feteletseng ho lebisa tlhahisong e feteletseng ea cortisol, e leng hormone ea khatello ea maikutlo e etsang hore u lakatse tsoekere le ho boloka mafura. Le ka mohla u se ke ua tlohela ho ikoetlisa; fokotsa feela linako tsa hau tsa matla a phahameng ho isa matsatsing a mararo ka beke (ho hongata ho fumana melemo eohle ea bophelo bo botle) ​​le ho sebetsa ka mokhoa o itekanetseng (phahamisa litekanyo, ho matha, ho nka sehlopha sa yoga) matsatsi a mabeli ka beke, oa eletsa.

Etsa thobalano ka mafelo-beke

Mefuta e phahameng ea oxytocin ("hormone ea lerato" e lokolloang ha u le haufi le motho e mong) e ka u thusa ho ja hanyane, ho latela lipatlisiso tse phatlalalitsoeng koranteng Botenya. Kaha re ja lik'hilojule tse ka bang 400 ka Moqebelo le Lisontaha ho feta matsatsing a beke, ho phathahana lipakeng tsa maqephe ho ka thusa ho felisa tšenyo ea lijo. "Ho feta moo, thobalano e ka u etsa hore u ikutloe u thabile ka 'mele oa hau, e leng se u thusang ho etsa lijo tse nepahetseng le ho ikoetlisa," ho bolela Haylie Pomroy, mongoli oa Lijo tse potlakileng tsa Metabolism Rx. (Ho kopanela liphate hoseng ho ka u thusa ho imolla khatello ea maikutlo.)

Fokotsa 'mino ha u ja

Batho ba jele li-pretzels ha ba ntse ba mametse melumo e khabisang lerata le bobebe la seneke, lipatlisiso tse entsoeng Brigham Young University le Colorado State University li fumanoe. Chalk it to mindfulness: Ha u tseba hantle seo u se jang (joalo ka ha u utloa u hlafuna), u na le monyetla oa ho khaotsa ho ja kapele, ho bolela mongoli oa boithuto Ryan Elder, Ph.D. Haeba u sa je lijo tse hlabosang, kapa u ka mpa ua qoqa le bao u jang le bona ho e-na le ho mamela ha u loma nako le nako, ela hloko lintlha tse ling mabapi le lijo tsa hao, ho fana ka maikutlo a Dawn Jackson Blatner, R.D.N., a Sebopeho setho sa boto ea boeletsi le mongoli oa Lijo tsa Flexitarian. O re: “Sheba lijo tse ferekong ea hao pele u li kenya ka hanong, ananela kamoo li nkhang kateng, ’me u latsoe tatso ea tsona.

Mamela metlae ha u le leetong

Lihora tseo u li qetang u ntse u ea mosebetsing le ho khutla hangata ke tsona lintho tse u tšoenyang ka ho fetesisa ka letsatsi, mme ha se ntho e ntle thekeng ea hao. "Ho imeloa kelellong ho susumetsa litšoelesa tsa hau tsa adrenal ho lokolla cortisol, e ka etsang hore o lakatse tsoekere mme e ka lebisa ho nona," ho bolela Amy Gorin, R.D.N., mong'a Amy Gorin Nutrition e Jersey City, New Jersey. Ebile, lipatlisiso li hokahantse maeto a malelele le li-BMI tse phahameng. U kanna oa se khone ho fumana mosebetsi o mocha haufi le hae, empa u ka fokotsa khatello ea maikutlo ka metlae. "Le ho lebella hore litšeho ho bonts'itsoe ho theola cortisol," ho bolela Gorin. 'Me haeba u sa imeloe kelellong ha u fihla mosebetsing, ho tla ba bonolo ho re ha ho na li-donuts tsa ofisi.

Sheba khabinete ea hau ea meriana

Louis J. Aronne, M.D., mongoli oa buka ea botenya, o re: “Liphesente tse leshome tsa botenya bo bakoa ke meriana. Fetola Lijo tsa Hau tsa Biology le motsamaisi oa Setsi se Felletseng sa Taolo ea Boima ho Weill Cornell Medicine le Sepetlele sa NewYork-Presbyterian. Empa hase kamehla ba molato ba leng teng ka ho hlakileng haholoanyane, joaloka lithibela-pelehi le meriana e thibelang ho tepella maikutlo. Ebile, antihistamine ke bothata bo tloaelehileng, Dr. Aronne o re. O re: "Batho ba noa litlhare tsena ho fokotsa ho kula le ho robala hantle, empa re fumana hore li ka eketsa takatso ea lijo le ho baka boima ba 'mele." Ke hobane li-histamine, tseo lisele tsa hau li li lokollang ho arabela likokoana-hloko, ke li-neurotransmitters tse thusang ho laola litsela tsa bokong ba hau tse amanang le takatso ea lijo le metabolism; Li-antihistamine tse tsoang li hlakola phello ena. Sheba ngaka ea mafu haeba u sebelisa lithethefatsi tsena kamehla, Dr. Aaronne o fana ka tlhahiso. Haeba u sebelisa li-antihistamine ho u thusa ho robala bosiu, botsa ngaka ea hau ka tharollo ea tlhaho ea boroko joalo ka melatonin.

Seta nako ea hau ea takatso ea lijo bocha

Ho etsa bonnete ba ho qala letsatsi la hau ka lijo tsa hoseng ho bohlale ka mabaka a 'maloa. Lijo tsa hoseng tse phetseng hantle li thusa ho beha molumo bakeng sa khetho e nepahetseng ea lijo letsatsi lohle, 'me lipatlisiso li bontša hore batho ba jang lijo tsa hoseng ba atisa ho sisinyeha le ho ja hanyenyane. Hape, o na le matla a maholo hoseng, ka hona o na le monyetla oa ho khetha lijo tse phetseng hantle ka nako eo, e leng ho etsang hore e be nako e bohlale ea ho ja lik'hilojule tse ngata tsa letsatsi le letsatsi (ho fapana le ha o fihla hae o tsoa mosebetsing o lapile o bile o imetsoe kelellong), Blatner o re . Empa o fumana hore bareki ba hae ba atisa ho tlola lijo tsa hoseng, ba bolela hore ha baa lapa hoseng. Taba ke hore, u lokela ho tsoha ka takatso ea ho ja. Blatner oa hlalosa: "Haeba u ikutloa u khotše ha u qala ho tsoha, ho bolela hore ebe u jele haholo lijong tsa mantsiboea bosiung bo fetileng kapa u jele haufi haholo le nako ea ho robala." Tharollo: Tlosa lijo tsa mantsiboea bosiu bo le bong feela kapa u je pejana mantsiboea, 'me hoseng ho latelang u ke ke ua khona ho hana lijo tsa hoseng tse phetseng hantle. Sena se tla hlophisa nako ea hau ea takatso ea lijo, e tla etsa hore lijo tsohle tsa hau li phele hantle.

Tlhahlobo bakeng sa