Tsela ea ho felisa lerato mehele

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P: Nka lahla lithupa tsa lerato joang?

K: Pele ho tsohle, #LoveMyShape ke karabo. Haeba u na le li-stretch marks tse seng kae, li keteke. Maqhubu a mangata le li-bulges mona le mane? Ba amohele. Empa haeba seo u se nkang e le "lits'oants'o tsa lerato" e le eona ntho e u sitisang ho itšepa ka botlalo, ho eketsa matla a hau e ka ba qalo e matlafatsang ponong ea hau ea 'mele.

Ha ho na sephiri se le seng feela sa mokhoa oa ho tlosa lihatoi tsa lerato - ke lintlha tse kopaneng. Ke 'nete hore karabo e tloaelehileng ea koetliso ea matla a' mele kaofela, linako tse phahameng tsa cardio, phepo e nepahetseng, le mekhoa e metle ea ho hlaphoheloa ke linotlolo tsa katleho ea nako e telele, empa ho na le mekhoa e mengata ea lekunutu ea ho chesa mafura a mpa.

Mohlomong u utloile hore cortisol, "hormone ea khatello ea maikutlo," e ikarabella bakeng sa mafura a mangata a mpeng, empa ke karolo feela ea pale. 'Mele oa hau o hlahisa cortisol ho arabela khatello ea maikutlo,' meleng, kelellong kapa maikutlong. Sena se ka kenyelletsa lijo tse tlase haholo tsa khalori (ho itima lijo kapa tlala), ts'oaetso, ho hloka boroko bo boleng, khatello ea maikutlo, kapa boikoetliso bo matla, hammoho le khatello ea maikutlo ea letsatsi le letsatsi joalo ka khatello ea mosebetsi kapa mathata a kamano.

Khatello ea maikutlo le litlamorao tsa cortisol li ka kenya letsoho bothateng bona: lipatlisiso li hokahane le maemo a phahameng a cortisol le polokelo ea mafura a 'mele, haholo-holo mafura a mpeng a visceral. Mafura a "visceral" a tletse kahare ka mpeng le ka hare ho litho tsa ka hare, athe mafura a "tloaelehileng" a bolokoa ka tlasa letlalo (le tsejoang e le mafura a ka tlasa letlalo). Mafura a visceral ha a na bophelo bo botle haholo hobane ke kotsi ea lefu la pelo le lefu la tsoekere. Ka hona, senotlolo sa ho qoba ho boloka mafura a mangata ho potoloha bohareng ba hau le ho lahla lerato le sebetsana hanghang ke ho laola karabelo ea hau ea cortisol, kapa khatello ea 'mele oa hau.

Mona ke mekhoa e mene e ka sehloohong ea ho thibela ho ruruha ha mpa, 'me u be bonnete ba hore u shebella video ena ea Metsotso e 10 ho ea ho Flat Stomach bakeng sa mokhoa o potlakileng oa ho tiisa karolo ea hau e bohareng.

1. Ja kamehla. Ho haella ha lijo ho tla eketsa maemo a cortisol, kahoo ikemisetse ho ja lijo tse tharo ho isa ho tse 'ne ka mokhoa o leka-lekaneng kamoo ho ka khonehang letsatsi lohle. Ka tloaelo ke bolella batho hore ba je lihora tse ling le tse ling tse 3,5 ho isa ho tse 4 ho qoba ho qhekella insulin. Sena se boetse se u lumella ho nka monyetla ka liketso tse ling tsa li-hormone tse molemo ho lahleheloa ke mafura ka ho se je hangata.

2. O SE KE WA tlola sefitlholo. Ho tlōla lijo tsa hoseng ho tla qobella 'mele oa hau hore o thehe lihormone tse ngata tsa khatello ea maikutlo (sheba mabaka a mang a ho se tlohele lijo tsa pele tsa letsatsi la hau). Itloaetse ho ja ntho ea pele hoseng.Etsoe, u sa tsoa itima lijo ka lihora tse 6-8!

3. Fumana boroko bo lekaneng ba boleng. Na u kile ua hlokomela hore ha u khathetse, li-carb le lipompong li bonahala li bitsa lebitso la hau? Cortisol e phahameng e tla eketsa takatso ea hau ea lijo tse mafura le tse tsoekere, e leng ho etsang hore ho be thata haholo ho lula tseleng.

4. Fokotsa ho noa joala. Ho feta likhalori tse se nang letho tse tsoang lijong tse tsoekere, ho noa joala ho raha mafura ho a boloka ho li-gear tse phahameng. Sena se etsahala hobane joala bo ntša cortisol e hatellang tlhahiso ea testosterone (e, basali ba hlahisa testosterone le bona). Joala bo boetse bo baka ho fetoha ha tsoekere maling, ke ka lebaka leo u ka bang le boroko bo sa tsitsang ka mor'a ho noa (tsoekere ea hau ea mali e ea theoha e le hore 'mele oa hau o hlahise lihomone tsa khatello ea maikutlo ho e khutlisa,' me lihomone tseo tsa khatello ea kelello lia u tsosa). Ho tsuba tsoekere maling ke khatello e 'ngoe e ka tlatsetsang polokelong ea mafura a mpeng. Ha e le hantle, ho ba le seno se le seng ho isa ho tse peli hang kapa habeli ka beke ke tefo e kholo ea tahlehelo ea mafura.

Mokoetlisi oa motho le mokoetlisi oa matla Joe Dowdell ke e mong oa litsebi tse batloang haholo kamora lefatše. Mokhoa oa hae o khothatsang oa ho ruta le boiphihlelo bo ikhethang bo thusitse ho fetola bareki ba kenyelletsang linaleli tsa thelevishene le lifilimi, libini, baatlelete ba hloahloa, li-CEO's le limmotlolo tsa maemo a holimo tse tsoang lefats'eng ka bophara.

Ho fumana malebela a boikoetliso ba boikoetliso ka linako tsohle, latela @joedowdellnyc ho Twitter kapa ho ba fan ea leqephe la hae la Facebook.

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