Lijo tsa hoseng tse ntlehali ho ja pele ho mofuta o mong le o mong oa boikoetliso

Litaba

• Keletso e Molemohali Pele ho Boikoetliso: U se ke Ua Tšaba Li-Carbs!
• "Hantle" khahlano le "Bad" Carbs
• Lijo tsa hoseng tsa Molemo ka ho Fetisisa tsa Carb Pele U ikoetlisa
• Lijo tsa hoseng ka ho Fetisisa Pele ho Koetliso ea Matla
• Lijo tsa hoseng tse ntlehali bakeng sa ho theola boima ba 'mele
• Lijo tsa hoseng tse Molemohali Haeba U ntse U Tlatse ho tsoa Lijong Tsa Mantsiboea
• Lijo tsa hoseng tse ntle ka ho fetesisa pele ho boithapollo bo boima ho Cardio
• Lijo tsa hoseng ka ho Fetisisa Haeba U Lokisa Lijo Tsa Mots'eare
• The Best Breakfast Breakfast Skippers Khafetsa
• Kamore ea lijo tsa hoseng e ntle ka ho fetesisa eo u ka e natefeloang
• Lijo tsa hoseng tse Molemohali Pele ho Koetliso ea Yoga
• Tlhahlobo bakeng sa

Seo u se jang ka mor'a hore u theohe betheng se na le matla a ho thibela litakatso, matla a turbo-charge, le ho laola boima ba hau. Senoelo se senyenyane sa yogurt se ka ama bophelo ba hau ka kakaretso ka litsela tse kholo: Phuputso korantengTsamaiso o fumane hore bao khafetsa ba tlolang lijo tsa hoseng ba na le menyetla e fetang 27 ea ho ba le lefu la pelo ha ba bapisoa le lithaka tsa bona tse tloaetseng ho ja lijo tsa hoseng.

"Ho tlola lijo tsa hoseng ho u fa monyetla oa ho noa haholo lijong tsa hau tse latelang kapa ho ja lijo tse bobebe tsa hoseng tse nang le lik'hilojule tse ngata le tsoekere ho thibela tlala ho fihlela lijo tsa mots'eare," ho bolela Amari Thomsen, R.D., mong'a Eat Chic Chicago.

'Me haeba hoseng e le nako ea hau ea ho ikoetlisa, haholo-holo u hloka ho ja lijo tsa hoseng pele ho nako. Ha u tsoha, maemo a tsoekere ea mali le mabenkele a carb a se a le tlase haholo, ho hlalosa setsebi sa phepo ea lipapali Michele Macedonio, RD Breakfast Breakfast pele ho ikoetlisa ho fana ka seo boko ba hau bo hlokang ho ikutloa bo falimehile le seo mesifa ea hau e hlokang ho se etsa hantle hore o utloe treadmill sebakeng sa ho khathala mme, ho lokile, feela blah. (Related: Seo Basali ba Lokelang ho se Tseba ka ho Itima Lijo ka Nakoana)

Se ke oa nanabela feela efe kapa efe lijo-thollo kapa oatmeal, leha ho le joalo. Mekhoa e fapaneng ea hoseng e bitsa lijo tse fapaneng tsa hoseng. Hore na o leka ho theola liponto tse 10 kapa ho theola sehlopha sa matla sa hoseng, e 'ngoe ea lijo tsa hoseng tse khotsofatsang tse robeli e tla u thusa ho qala letsatsi la hau ka mokhoa o phahameng.

Keletso e Molemohali Pele ho Boikoetliso: U se ke Ua Tšaba Li-Carbs!

Nahana ka li-carbs lijong tsa hau tsa hoseng pele u ikoetlisa e le mafolofolo ho fapana le palo ea sera sa lipakete tse tšeletseng. "Li-carbohydrate ke mafura bakeng sa mesifa ea hau," ho bolela Alissa Rumsey, M.S., R.D., C.S.C.S., setsebi sa lijo se ngolisitsoeng le mong'a Alissa Rumsey Nutrition and Wellness New York City. "Kantle ho tsona, mesifa ea hau e ke ke ea sebetsa ka thata." Ke senotlolo sa ho boloka 'mele oa hau o tsoela pele ha lintho li le thata. Phuputso e phatlalalitsoeng koranteng ea APhysiology, phepo e nepahetseng le Metabolism ba fumane hore ho ja lik'habohaedreite metsotso e 15 pele ho boikoetliso ho thusitse barupeluoa ba ithutoang hore ba tsamaee nako e telele ea 12.8 ho feta ha ba ne ba e-na le placebo. (FYI: Mona ke hore na u lokela ho ja li-carbs tse kae ka letsatsi.)

Ke ka hona lijo tsa hoseng tse nang le carb e ntle pele u ikoetlisa li leng bohlokoa: 'Mele oa hau o roba limolek'hule tsa k'habohaedreite hore e be tsoekere. Glucose e ntan'o romelloa mesifa, moo e fetoloang matla le ho bolokoa ho fihlela phepelo ea 'mele ea hau e theoha. Ho ja lijo tse nang le carb e phahameng lihora tse 'ne pele u ikoetlisa ho ka nyolla maemo a glycogen ka liperesente tse 42, ho latela lipatlisiso tse phatlalalitsoeng ho Journal of Applied Physiology. Joalo ka ha u se u nahanne, leha ho le joalo, ha se feela carb e tla etsa (masoabi, lipompong le li-donuts). U tlameha ho fumana li-carb tse tla u boloka u le matla ho fihlela ho bata. Mona ke mokhoa oa ho khetha li-carbs tse ntle tseo u ka li jang pele u ikoetlisa.

"Hantle" khahlano le "Bad" Carbs

Rumsey o re lijo tsa hoseng tse nang le carb e ntle pele o ikoetlisa li kenyelletsa lijo tse felletseng tse kang bohobe ba koro e felletseng, litholoana, yogurt, lebese le meroho e nang le setache. Karolo eo e sa sebetsoang e ba tšoaneleha e le "ba lokileng" kapa ba sa hlalosoang. Li-carb tsena li nka mokhoa o liehang le o tsitsitseng oa ho ntša matla (ke ka lebaka leo ho sebeletsa oatmeal hoseng ho o bolokang o tletse ho fihlela lijo tsa mots'eare). Ka lehlakoreng le leng, lik'habohaedreite tse hloekisitsoeng lia sebetsoa, ​​​​e leng hore hangata li bolela hore li amohuoa limatlafatsi leha e le life tse molemo nakong eo li otlang poleiti ea hau. 'Mele oa hau o monya li-carb tsena tse ntlafalitsoeng kapele, joalo ka raese e tšoeu, cookies le pasta e entsoeng ka phofo e tšoeu, ho o fa matla a nakoana. (Na o kile oa ipotsa hore na tsoekere ee kaofela * ha e le hantle* e etsa'ng 'meleng oa hau?)

Maemong a mangata, li-carb tse sa hlalosoang ke tsela ea ho ea, 'me li sebetsoa, ​​li ntlafalitsoe li tsoa haeba u batla ho theola boima ba' mele, empa ea hlotseng ha a hlake hantle ha boikoetliso bo le lenaneong la hau. Kaha li-carb tse ntlafalitsoeng li ile tsa otla sistimi ea hau kapele, li ka u thusa haeba u hloka ho matlafatsoa kapele lijong tsa hau tsa hoseng pele u ikoetlisa, ho bolela Rumsey. (E amanang: Boithuto bona ho Carbs bo ka etsa hore o nahanisise ka litakatso tsa hau tsa lijo tsa Keto)

Lijo tsa hoseng tsa Molemo ka ho Fetisisa tsa Carb Pele U ikoetlisa

Ho fumana hore na ke 'mele ofe oo' mele oa hau o ka o amohelang pele boikoetliso bo fihla tekong le liphosong. Rumsey o re: "Khetho ea ho hloekisoa kapa e sa hlalosoang e tla itšetleha ka mamello ea hau le hore na mpa ea hau e ikutloa joang." Ho cheka ka sekotlolo sa oatmeal hora kapa tse peli pele u ikoetlisa ho ka thusa motho a le mong ho sutumetsa ho fihlela qetellong, ha motho e mong a kanna a se utloe eka e sila kapele ka ho lekaneng, o re.

Se ke oa beha moeli oa ho jara carbo lijong tse tiileng. Lijo tsa lipapali le tsona li ka qhekella. Bafuputsi ba U.K. ba ile ba kopa baatlelete ba supileng ho noa lino tsa lipapali tse nang le lik'habohaedreite tse fapaneng. Baatlelete ba ne ba noa li-milliliters tse 5 ka kilogram ea boima ba 'mele ea bona metsotso e mehlano pele ba ikoetlisa le metsotso e meng le e meng e 15 nakong ea boikoetliso. Ha ba noa tharollo ka liphesente tse 6 tsa lik'habohaedreite, mamello ea bona e eketsehile ka liperesente tsa 34 ha e bapisoa le ha ba noele mohopolo oa liperesente tsa 10. Kaha li ne li matha nako e telele, li ile tsa boela tsa matha hoo e ka bang limithara tse 225 ho ea pele. (Bakeng sa litšupiso, Gatorade Thirst Quencher e nepahetse sebakeng sena se monate sa liphesente tse 6 tsa khabohaedreite.)

Ho ba le lijo tsa hoseng tse nang le carb e ntle pele u ikoetlisa ha ho bolele feela ho ja carbs; leka ho eketsa hit ea protheine, hape. (Mona ke lenane la lijo tse nang le protheine e phahameng tseo u lokelang ho li ja beke e 'ngoe le e' ngoe.) "Carbs ke mafura, ha palo e nyane ea protheine e thusa ho hlahisa pompo ho etsa hore li-amino acid li fumanehe mesifa ea hau e sebetsang," ho bolela Rumsey.

Lijo tsa hoseng ka ho Fetisisa Pele ho Koetliso ea Matla

Etsa hore protheine ea ho aha mesifa e tle pele ha u ja lijo tsa hoseng pele ho boikoetliso bo boima, ho bolela Macedonia. Kopanya senoelo sa 1/4 sa granola e 'ngoe le e' ngoe, li-oats tse phuthetsoeng, lialmonde tse khethiloeng le morara o omisitsoeng kapa li-cranberries tse omisitsoeng tse nang le lebese le se nang mafura. Ikutloe u lokolohile ho ja halofo ebe u boloka e setseng bakeng sa hosane, ho latela litlhoko tsa hau tsa likhalori. (BTW, ona ke palo ea liprotheine eo u lokelang ho e ja letsatsi le letsatsi.)

Kamora hore u tlohe tlelaseng ea boikoetliso, ikemisetse ho fumana ligrama tse ling tse 20 tsa protheine, kaha lithuto li bontša hore sena se loketse ho qala ts'ebetso ea ho lokisa mesifa. Leka li-ounces tse 6 tsa chisi e se nang mafura kapa e se nang mafura, senoelo sa yogurt e se nang mafura kapa mafura a tlase, kapa li-ounces tse 3 tsa nama ea khomo e halikiloeng kapa khōhō e halikiloeng. (Malebela ke ana a latelang mabapi le seo u lokelang ho se ja pele le kamora ho ikoetlisa.)

Lijo tsa hoseng tse ntlehali bakeng sa ho theola boima ba 'mele

Letlalo le leholo la caramel macchiato ha se lijo tsa hoseng, haholo-holo pele u ikoetlisa. Bakeng sa buzz e tšoanang ea ho tsoha ea caffeine le li-antioxidants tse phetseng hantle 'me ha ho na lik'halori, e-ba le tee e tala. Ebe u etsa lehe le le leng kapa a mabeli — e leng ntho e felletseng, eseng feela makhooa, kaha karolo e fetang halofo ea protheine ea ho u tlatsa e ka mokopanong — ka sekhechana sa litholoana tse kang apole kapa kopi ea tse tala. Tsena ke lioache tsohle tse lipakeng tsa likhalori tse 135 ho isa ho tse 240 'me li na le ligrama tse 7 ho isa ho tse 14 tsa protheine le ligrama tse 4,5 ho isa ho tse 8 tsa fiber ho fana ka matla a ho lula ho fihlela lijo tsa mots'eare, ho bolela Thomsen.

Lijo tsa hoseng tse Molemohali Haeba U ntse U Tlatse ho tsoa Lijong Tsa Mantsiboea

Lintho tsa pele, pele: Ja! "Seo se tla boloka metabolism ea hau e ntse e tsoela pele," ho bolela Thomsen. Hlakola ntho e khanyang ka mor'a hora e tsohile, joalo ka tholoana. 'Me nakong e tlang ha re qeta nako ea lijo tsa mantsiboea. Ho ja lihora tse peli ho isa ho tse tharo pele u robala - ho kenyeletsoa lijo tse bobebe - ho tla fa 'mele oa hau nako e lekaneng ea ho cheka ntho e ngoe le e ngoe pele ho hora ea letsatsi (Related: Best Snacks and Post-Workout for Workout e ngoe le e ngoe)

Lijo tsa hoseng tse ntle ka ho fetesisa pele ho boithapollo bo boima ho Cardio

Mesifa ea hao matha ka carbs e le mohloli o ka sehloohong oa mafura ha pelo ea hao e pompa ha u ntse u matha, ohla, kapa mofufutso ka elliptical, kahoo ja hora pele ho boikoetliso ba hao ho matlafatsa matla le ho lumella 'mele oa hao nako ea ho senya lijo. Swirl yogurt e se nang mafura kapa mafura a tlase ho oatmeal le holimo ka litholoana tse ncha kapa morara o omisitsoeng. Haeba u na le nako e fokolang ea lijo tsa hoseng pele u ikoetlisa, litholoana le lebese kapa yoghurt smoothie li hapa lintlha bakeng sa tšilo ea lijo tse bonolo.

Kamora ho fufuleloa, natefeloa ke motsoako oa li-carbs ho tlatsa mabenkele a glycogen le protheine ho eketsa ho lokisoa ha mesifa, hantle feela nakong ea metsotso e 30 ea moea oa hau o pholileng - ena ke nako ea mantlha ha mesifa e tšoana le seponche, e monya limatlafatsi tsohle tsa motlakase. Macedonia e re, sandwich ea koro e nang le lik'halori tse 100 e tšesaane e nang le lera le lenyenyane la peanut butter mme e nang le mahe a linotši kapa jelly ke khetho e bonolo. (Bala sena haeba u ntse u nahana "Empa ho thoe'ng ka pelo e itima lijo?")

Lijo tsa hoseng ka ho Fetisisa Haeba U Lokisa Lijo Tsa Mots'eare

Li-fiber tse liehang ho cheka le liprotheine ke li-BFF tsa hau ha u batla ho felisa ho luma ka mpeng.Thunya bakeng sa ligrama tse 7 ho isa ho tse 10 tsa faeba le ligrama tse 15 ho isa ho tse 20 tsa protheine, e ka fihlelloang hamonate ka pseudo-parfait ea kopi ea yoghurt e se nang mafura kapa mafura a tlase a Greek, ho sebelisoa lijo-thollo tse nang le fiber e ngata (sheba bakeng sa ba pakang bonyane ligrama tse 5 ka ho sebeletsa), le li-blueberries tse foreshe kapa tse leqhoa.

The Best Breakfast Breakfast Skippers Khafetsa

Ntho ea ho qetela eo u e batlang ke lijo tsa hoseng tsa pele ho boithapollo tse lutseng joalo ka lefika ka mpeng ea hau, ka hona, smoothie e bonolo ho cheka ke tsela ea ho ea. E boloke e phetse hantle ka ho kopanya litholoana tse halikiloeng le lebese kapa mofuta o seng oa lebese. Kapa u reke e nang le botlolo e nang le ligrama tse ka tlaase ho 30 tsa tsoekere ka ho sebeletsa le protheine ho fokotsa lebelo leo 'mele oa hao o monyang tsoekere eo le ho u boloka u tletse nako e telele, ho bolela Thomsen. Ka tsela efe kapa efe, noa butle hoseng ho fihlela tekanyo ea livithamini le liminerale tsa bohlokoa. (Related: Mokhoa oa ho etsa Smoothie e phethahetseng Nako le nako)

Kamore ea lijo tsa hoseng e ntle ka ho fetesisa eo u ka e natefeloang

Ka Sontaha, lokisetsa khetho ea Macedonio eo u e ratang ka ho fetisisa bakeng sa beke: Kopanya lijo-thollo tse ngata, tse nang le fiber e ngata, tse nang le tsoekere e tlaase (o rata Mini Shredded Wheat, Cheerios, kapa Chex); linate (linate tsa soya, linate kapa lialmonde); le litholoana tse omisitsoeng ( morara o omisitsoeng kapa cranberries), 'me u arole likopi tsa senoelo se le seng ka mekotleng ea sandwich. Ha u tsoa monyako hoseng, nka mokotla le lebokose le nang le lebese le nang le mafura a tlase. Kapa u chese li-muffin tse ngata tse nang le fiber tse nang le fiber tse ngata ebe u li qeta. Ntša e 'ngoe bosiung ba pele ho ho qhibiliha, kapa u e qhibilihe ka ontong ea toaster ha u tsoha. Likhetho tsena ka bobeli li fana ka motsoako o phethahetseng oa li-carbs le protheine ho thusa ho theola boko ba hau le ho khotsofatsa tlala ea hau.

Lijo tsa hoseng tse Molemohali Pele ho Koetliso ea Yoga

Lijo tsa hoseng ha li lekana bakeng sa yoga. Litlelase tse matla, tsa mokhoa oa liatleletiki li hloka khetho efe kapa efe e thathamisitsoeng pele bakeng sa boikoetliso ba cardio kapa matla. (Likhalori tsena tse 10 tsa yoga li etsa torch *major* lik'hilojule.) Kaha mefuta e bobebe ea yoga hangata ha e chese lik'hilojule tse ngata, Macedonia e khothalletsa sengoathoana sa tholoana kapa sejana sa liapole pele u ea setudiong ho ea pompa ntle le ho u bekha boima. tlase nakong ya ho kgeloha.

Ho latela mofuta ofe kapa ofe oa lintja o theohelang, litholoana tse khethiloeng tse kenngoeng ka setsing sa yogurt e se nang mafura kapa mafura a tlase ke bet e ntle, kaha e fana ka carbs le protheine ho nchafatsa 'mele oa hau.

Tlhahlobo bakeng sa