Litsela tse 14 tse Molemohali tsa ho Chesa Mafura ka Potlako

Litaba

• 1. Qala Koetliso ea Matla
• 2. Latela Lijo tse nang le liprotheine tse phahameng
• 3. Penya ka Boroko bo Eketsehileng
• 4. Kenya Asene Lijong Tsa Hau
• 5. Ja mafura a mangata a phetseng hantle
• 6. Noa lino tse nang le phepo e ntle
• 7. Tlatsa fiber
• 8. Fokotsa li-carbs tse hloekisitsoeng
• 9. Eketsa Cardio ea hau
• 10. Noa Kofi
• 11. Leka Koetliso e Phahameng ea Matla a Holimo (HIIT)
• 12. Kenya li-Probiotic lijong tsa hau
• 13. Eketsa Tšebeliso ea Hau ea Tšepe
• 14. Fana ka ho itima lijo ho sa feleng
• Ntlha ea Bohlokoa

Hore na o batla ho ntlafatsa bophelo ba hau ka kakaretso kapa o fokola feela hlabula, ho chesa mafura a mangata ho ka ba thata haholo.

Ntle le lijo le boikoetliso, lintlha tse ling tse ngata li ka ama boima ba 'mele le tahlehelo ea mafura.

Ka lehlohonolo, ho na le mehato e mengata e bonolo eo u ka e nkang ho eketsa ho chesa mafura, kapele le ha bonolo.

Mona ke litsela tse 14 tsa ho chesa mafura kapele le ho khothaletsa ho theola boima ba 'mele.

1. Qala Koetliso ea Matla

Koetliso ea matla ke mofuta oa boikoetliso bo hlokang hore o thefule mesifa ea hau khahlanong le khanyetso. E matlafatsa mesifa mme e eketsa matla.

Hangata, koetliso ea matla e kenyelletsa ho phahamisa litekanyo ho fumana mesifa ka nako.

Lipatlisiso li fumane koetliso ea matla ho ba le melemo e mengata ea bophelo bo botle, haholo ha ho tluoa mafura.

Phuputsong e le 'ngoe, koetliso ea matla e fokolitse mafura a visceral ho batho ba 78 ba nang le ts'oaetso ea metabolism. Mafura a visceral ke mofuta oa mafura a kotsi a potileng litho tsa ka mpeng ().

Phuputso e 'ngoe e bontšitse hore libeke tse 12 tsa koetliso ea matla e kopantsoeng le boikoetliso ba' mele e ne e sebetsa haholo ho fokotsa mafura a 'mele le mafura a mpa ho feta boikoetliso ba' mele feela ().

Koetliso ea ho hanyetsa e ka thusa ho boloka boima bo se nang mafura, bo ka eketsang palo ea likhalori tseo 'mele oa hau o li chesang ha u phomotse ().

Ho ea ka tlhahlobo e 'ngoe, libeke tse 10 tsa koetliso ea ho hanyetsa li ka thusa ho eketsa likhalori tse chesitsoeng ka phomolo ka 7% mme ho ka fokotsa boima ba mafura ka liponto tsa 4 (1.8 kg) ().

Ho ikoetlisa ka boima ba 'mele, ho phahamisa litšepe kapa ho sebelisa lisebelisoa tsa boikoetliso ke litsela tse' maloa tse bonolo tsa ho qala ka koetliso ea matla.

Kakaretso Koetliso ea matla e bontšitsoe ho eketsa tšebeliso ea matla a phomolo le ho fokotsa mafura a mpeng, haholo ha a kopantsoe le boikoetliso ba ho ikoetlisa.

2. Latela Lijo tse nang le liprotheine tse phahameng

Ho kenyelletsa lijo tse nang le protheine tse ngata lijong tsa hau ke tsela e atlehang ea ho fokotsa takatso ea lijo le ho chesa mafura a mangata.

Ebile, liphuputso tse ngata li fumane hore ho ja protheine ea boleng bo holimo ho amana haholo le kotsi e tlase ea mafura a mpeng (,).

Phuputso e 'ngoe e bontšitse hape hore lijo tse nang le protheine e phahameng li ka thusa ho boloka boima ba mesifa le metabolism nakong ea boima ba' mele ().

Ho eketsa tlhahiso ea hau ea protheine le hona ho ka eketsa maikutlo a botlalo, ho fokotsa takatso ea lijo le ho fokotsa ho ja khalori ho thusa ho theola boima ba 'mele (,).

Leka ho kenyelletsa lijo tse nang le protheine e ngata lijong tsa hau letsatsi le letsatsi ho thusa ho eketsa mafura.

Mehlala e meng ea lijo tse nang le protheine e kenyelletsa nama, lijo tsa leoatleng, mahe, linaoa le lihlahisoa tsa lebese.

Kakaretso Ho ja liprotheine tse ngata ho ka amahanngoa le kotsi e tlase ea mafura a mpeng. Ho eketsa protheine eo u e jang ho ka fokotsa takatso ea lijo, ho fokotsa khalori e ngata le ho boloka boima ba mesifa.

3. Penya ka Boroko bo Eketsehileng

Ho robala pejana kapa ho beha alamo ea hao nakoana hamorao ho ka thusa ho matlafatsa ho chesa mafura le ho thibela boima ba 'mele.

Liphuputso tse 'maloa li fumane kamano lipakeng tsa ho robala ka ho lekaneng le ho theola boima ba' mele.

Phuputso e 'ngoe ea basali ba 68,183 e bontšitse hore ba robetseng lihora tse hlano kapa tse fokolang ka bosiu ka nako ea lilemo tse 16 ba na le monyetla oa ho nona ho feta ba robetseng nako e telele ho feta lihora tse supileng bosiu bo bong le bo bong ().

Phuputso e 'ngoe e bontšitse hore boleng ba boroko bo betere le ho robala bonyane lihora tse supileng bosiu bo bong le bo bong ho ekelitse menyetla ea ho theola boima ba' mele ka katleho ka 33% ho basali ba 245 ba ngolisitseng lenaneong la likhoeli tse tšeletseng la ho theola boima ba 'mele ().

Liphuputso tse ling li bonts'a hore ho haella ha boroko ho ka tlatsetsa liphetohong tsa lihormone tsa tlala, ho eketsa takatso ea lijo le kotsi e kholo ea botenya ().

Le ha motho e mong le e mong a hloka boroko bo fapaneng, lithuto tse ngata li fumane hore ho robala bonyane lihora tse supileng bosiu ho amana le melemo e mengata ha ho tluoa boima ba 'mele.

Khomarela kemiso e tloaelehileng ea ho robala, fokotsa tšebeliso ea hau ea caffeine le ho fokotsa ts'ebeliso ea hau ea lisebelisoa tsa elektroniki pele u robala ho thusa ho ts'ehetsa potoloho e ntle ea boroko.

Kakaretso Ho robala ka ho lekaneng ho ka amahanngoa le ho fokotseha ha takatso ea lijo le tlala, hammoho le kotsi e tlase ea ho nona.

4. Kenya Asene Lijong Tsa Hau

Veine e tsebahala ka thepa ea eona e khothalletsang bophelo bo botle.

Ntle le litlamorao tse ka bang teng ho bophelo bo botle ba pelo le taolo ea tsoekere maling, ho eketsa ho noa ha asene ho ka thusa ho besa mafura, ho latela lipatlisiso tse ling ().

Phuputso e 'ngoe e fumane hore ho ja likhaba tse ka hare tsa 1-2 (15-30 ml) tsa asene letsatsi le leng le le leng ho fokotsa boima ba' mele ba batho, mafura a mpa le sekhahla sa letheka ka nako ea libeke tse 12 ().

Ho sebelisa asene e sebelisitsoeng ho bonts'itsoe hape ho ntlafatsa maikutlo a botlalo le ho fokotsa takatso ea lijo ().

Phuputso e 'ngoe e nyane ea batho ba 11 e bonts'itse hore ho eketsa asene lijong ho fokotsa khalori ea letsatsi le letsatsi ka li-calories tse 275.

Ho bonolo ho kenyelletsa asene lijong tsa hau. Mohlala, batho ba bangata ba hlapolla asene ea apole ka metsi ebe ba e noa e le seno makhetlo a 'maloa ka letsatsi le lijo.

Leha ho le joalo, haeba ho noa asene e otlolohileng ho sa utloahale ho hohela, u ka e sebelisa ho etsa liaparo, lisosese le marinades.

Kakaretso Veine e ka thusa ho eketsa maikutlo a botlalo, ho fokotsa ho ja lik'halori le ho fokotsa mafura a 'mele.

5. Ja mafura a mangata a phetseng hantle

Le ha ho kanna ha bonahala ho le thata, ho eketsa ho ja mafura a phetseng hantle ho ka thusa ho thibela boima ba 'mele le ho u thusa ho boloka maikutlo a botlalo.

Mafura a nka nakoana ho sila 'me a ka thusa ho fokotsa ho tsoa ha mpa, ho ka fokotsang takatso ea lijo le tlala ().

Phuputso e 'ngoe e fumane hore ho latela lijo tsa Mediterranean tse nang le mafura a phetseng hantle a tsoang oli ea mohloaare le linate ho ne ho amahanngoa le kotsi e tlase ea boima ba' mele ha e bapisoa le lijo tse nang le mafura a tlase ().

Phuputso e 'ngoe e nyane e fumane hore ha batho ba nang le phepo e theolang boima ba' mele ba nka likhaba tse peli (30 ml) tsa oli ea coconut ka letsatsi, ba lahleheloa ke mafura a mangata ho feta ba fuoang oli ea soya ().

Ho sa le joalo, mefuta e sa pheleng hantle ea mafura joalo ka mafura a trans e bontšitsoe ho eketsa mafura a 'mele, selikalikoe sa thekeng le mafura a mpeng lithutong tsa batho le tsa liphoofolo (,).

Oli ea mohloaare, oli ea kokonate, li-avocado, linate le lipeo ke mehlala e 'maloa feela ea mefuta e phetseng hantle ea mafura e ka bang le litlamorao tse ntle ho cheleng ha mafura.

Leha ho le joalo, hopola hore mafura a phetseng hantle a ntse a na le lik'hilojule tse ngata, ka hona, leka-lekanya hore na o ja bokae. Sebakeng sa ho ja mafura a mangata ka kakaretso, leka ho fapanya mafura a se nang phepo lijong tsa hau bakeng sa mefuta ena ea mafura a phetseng hantle.

Kakaretso Mafura a siloa butle, kahoo ho a ja ho ka thusa ho fokotsa takatso ea lijo. Ho ja haholo mafura a phetseng hantle ho amahanngoa le kotsi e tlase ea ho nona le ho fokotsa mafura a mpeng.

6. Noa lino tse nang le phepo e ntle

Ho hlakola lino tse tsoekere tse tsoekere bakeng sa likhetho tse phetseng hantle ke e 'ngoe ea litsela tse bonolo ho feta tsa ho eketsa ho chesa mafura.

Ka mohlala, lino tse tsoekere tse tsoekere tse kang soda le lero li tletse lik'halori 'me li fana ka boleng bo fokolang ba phepo.

Joala bo boetse bo na le lik'hilojule tse ngata 'me bo na le litlamorao tse ling tsa ho fokotsa tšitiso ea hau, ho o etsa hore o khone ho ja ho feta tekano ().

Boithuto bo fumane hore ho noa lino tse tsoekere tse tsoekere le joala ho amana le kotsi e kholo ea mafura a mpeng (,).

Ho fokotsa ho noa lino tse tahang ho ka thusa ho fokotsa lik'halori tse o li jang le ho boloka letheka la hao le le hantle.

Ho e-na le hoo, khetha lino tse se nang khalori tse kang metsi kapa tee e tala.

Thutong e le 'ngoe e nyane, ea libeke tse 12, ho noa li-ounces tse 500 tsa metsi pele ho lijo ho ekelitse boima ba' mele ka lik'hilograma tse 2, ho bapisoa le sehlopha sa taolo ().

Tee e tala ke khetho e 'ngoe e ntle. E na le caffeine 'me e na le li-antioxidants, tseo ka bobeli li ka thusang ho eketsa ho chesa mafura le ho matlafatsa metabolism (,).

Mohlala, phuputso e 'ngoe ho batho ba baholo ba 12 e bontšitse hore tlhotla ea tee e tala e eketsehile ho chesa mafura ka 12% ha e bapisoa le placebo ().

Ho rekisa linoelo tse le 'ngoe kapa tse peli feela tsa khalase ea metsi kapa senoelo sa tee e tala ke tsela e bonolo ea ho khothaletsa ho chesa mafura.

Kakaretso Lino tse tsoekere tse tsoekere le lino tse tahang li ka amahanngoa le kotsi e kholo ea mafura a mpeng. Ho bontšitsoe tee e tala le metsi ho eketsa tahlehelo ea boima ba 'mele le ho chesa mafura.

7. Tlatsa fiber

Faeba e qhibilihang e monya metsi ebe e tsamaea butle ka tšilo ea lijo e o thusang hore o ikutloe o tletse nako e teletsana ().

Ho ea ka liphuputso tse ling, ho eketsa lijo tsa hau tse nang le fiber e ngata ho ka sireletsa khahlanong le boima ba 'mele le ho bokella mafura.

Phuputso e 'ngoe ea batho ba baholo ba 1,114 e fumane hore bakeng sa keketseho e' ngoe le e 'ngoe ea 10-gram ea phepelo ea fiber e qhibilihang ka letsatsi, bankakarolo ba lahlile 3.7% ea mafura a mpa ka nako ea lilemo tse hlano, le ntle le liphetoho tse ling tsa lijo kapa boikoetliso ().

Tlhahlobo e 'ngoe hape e fumane hore ho eketsa ho ja fiber ho khothaletsa maikutlo a botlalo le tlala ea tlala. Ebile, keketseho ea ligrama tse 14 tsa fiber ka letsatsi e ne e amahanngoa le ho fokotseha ha 10% ea khalori e kenang.

Eseng hoo feela, empa e ne e boetse e hokahantsoe le boima ba boima ba lik'hilograma tse peli tsa boima ba 'mele ka nako ea likhoeli tse' ne ().

Litholoana, meroho, linaoa, lithollo, linate le lipeo ke mehlala e 'maloa ea lijo tse nang le fiber e ngata tse ka matlafatsang ho chesa mafura le ho theola boima ba' mele.

Kakaretso Ho noa fiber e phahameng ho ka amahanngoa le tahlehelo ea mafura, ho fokotseha ha khalori le ho theola boima ba 'mele haholo.

8. Fokotsa li-carbs tse hloekisitsoeng

Ho fokotsa ho noa ha lik'habohaedreite tse ntlafalitsoeng ho ka u thusa ho lahleheloa ke mafura a mangata.

Nakong ea ho e lokisa, lijo-thollo tse ntlafalitsoeng li hlobolisoa matlakala le likokoana-hloko, e leng se hlahisang sehlahisoa sa ho qetela se nang le fiber le limatlafatsi tse fokolang.

Li-carb tse ntlafalitsoeng li boetse li na le index e phahameng ea glycemic, e ka bakang li-spikes le likotsi maemong a tsoekere ea mali, e leng se ka etsang hore tlala e eketsehe ().

Boithuto bo bonts'a hore lijo tse nang le li-carb tse ngata tse ntlafalitsoeng li ka amahanngoa le mafura a mpeng a eketsehileng (,).

Ka lehlakoreng le leng, lijo tse nang le lithollo tse ngata li 'nile tsa amahanngoa le boima ba' mele bo tlaase le boima ba 'mele, hammoho le selikalikoe se senyenyane sa letheka ().

Phuputso e 'ngoe ho batho ba 2,834 e boetse e bonts'itse hore ba nang le lithollo tse ngata tse ntlafalitsoeng ba tloaetse ho ba le mafura a mangata a khothalletsang maloetse, athe ba jang lijo-thollo tse ngata ba ne ba batla ba le tlase ().

Bakeng sa litholoana tse ntle, fokotsa ho ja ha li-carb tse ntlafalitsoeng ho tsoa lijong, lijo tse ntlafalitsoeng, li-pastas, bohobe bo bosoeu le lijo-thollo tsa hoseng. Li behe ka lithollo tse felletseng tse kang koro e felletseng, quinoa, buckwheat, harese le habore.

Kakaretso Li-carb tse hloekisitsoeng li na le fiber le limatlafatsi tse fokolang. Ba ka eketsa tlala mme ba baka li-spikes le likotsi maemong a tsoekere ea mali. Ho sebelisa li-carbs tse ntlafalitsoeng ho boetse ho amahanngoa le mafura a mpeng a eketsehileng.

9. Eketsa Cardio ea hau

Cardio, e tsejoang hape e le boikoetliso ba ho ikoetlisa, ke e 'ngoe ea mefuta e tloaelehileng ea boikoetliso mme e hlalosoa e le mofuta ofe kapa ofe oa boikoetliso o koetlisang pelo le matšoafo.

Ho eketsa cardio mokhoeng oa hau oa bophelo e kanna ea ba e 'ngoe ea litsela tse sebetsang haholo tsa ho ntlafatsa ho chesa mafura.

Mohlala, tlhahlobo e le 'ngoe ea lithuto tse 16 e fumane hore ha batho ba ikoetlisa haholo, ba felloa ke mafura a mpa ().

Boithuto bo bong bo fumane hore boikoetliso ba ho ikoetlisa bo ka eketsa mesifa le ho fokotsa mafura a mpeng, sedikiso sa thekeng le mafura a 'mele (,,).

Boholo ba lipatlisiso bo khothaletsa pakeng tsa metsotso e 150-300 ea boikoetliso bo matla ho isa boikoetliso beke le beke, kapa metsotso e 20-40 ea cardio ka letsatsi ().

Ho matha, ho tsamaea, ho palama baesekele le ho sesa ke mehlala e 'maloa ea boikoetliso bo bong bo ka thusang ho chesa mafura le ho qala ho theola boima ba' mele.

Kakaretso Liphuputso li bonts'a hore ha batho ba ikoetlisa haholo, mafura a mpa a ba lahlehela. Cardio e ka thusa ho fokotsa selikalikoe sa thekeng, ho fokotsa mafura a 'mele le ho eketsa mesifa.

10. Noa Kofi

Caffeine ke sesebelisoa sa mantlha hoo e batlang e le tlatsetso e ngoe le e ngoe e chesang mafura, 'me e le ka lebaka le utloahalang.

Caffeine e fumanoang ka kofi e sebetsa e le mokhoa o bohareng oa methapo e matlafatsang, e eketsa metabolism mme e matlafatsa ho senyeha ha mafura a li-acid ().

Ebile, liphuputso li bonts'a hore ho noa k'hafeine ho ka eketsa tšebeliso ea matla ka nakoana le ho ntlafatsa metabolism ka 3-11% (,).

Phuputso e le 'ngoe e kholo e nang le batho ba fetang 58,000 e fumane hore keketseho e kenang ea caffeine e amahanngoa le boima bo tlase ba mmele nakong ea lilemo tse 12 ().

Phuputso e 'ngoe e fumane hore phepelo e phahameng ea caffeine e hokahantsoe le sekhahla se phahameng sa katleho le tlhokomelo ea tahlehelo ea boima ba' mele har'a batho ba 2,623 ().

Ho eketsa melemo ea bophelo bo botle ba kofi, tlola tranelate le tsoekere. Sebakeng seo, e natefele e ntsho kapa ka lebese le lenyane ho thibela likhalori tse eketsehileng hore li se ke tsa bokellana.

Kakaretso Kofi e na le k'hafeine, e ka eketsang ho senyeha ha mafura le ho phahamisa metabolism. Liphuputso li bonts'a hore ho noa k'hafeine e phahameng ho ka amahanngoa le ho theola boima ba 'mele haholo.

11. Leka Koetliso e Phahameng ea Matla a Holimo (HIIT)

Koetliso e matla ea nako e phahameng, eo hape e tsejoang ka hore ke HIIT, ke mofuta oa boikoetliso o etsang hore ho phatloha ho hoholo ha mesebetsi le linako tse khutšoane tsa ho hlaphoheloa ho boloka lebelo la pelo ea hau le phahame.

Boithuto bo bonts'a hore HIIT e ka sebetsa ka mokhoa o makatsang ho fokotsa ho chesa mafura le ho khothaletsa ho theola boima ba 'mele.

Phuputso e 'ngoe e fumane hore bahlankana ba etsang HIIT metsotso e 20 makhetlo a mararo hararo ka beke ba theotse boima ba lik'hilograma tse 2 tsa mafura a' mele nakong ea libeke tse 12, leha ho se liphetoho tse ling lijong tsa bona kapa mokhoeng oa bona oa bophelo.

Ba boetse ba bile le phokotso ea 17% ea mafura a mpeng hape le ho fokotseha ho hoholo ha selikalikoe sa letheka ().

HIIT e kanna ea u thusa ho chesa likhalori tse ngata ka nako e khuts'oane ho feta mefuta e meng ea pelo.

Ho ea ka phuputso e 'ngoe, ho etsa HIIT ho thusitse batho ho chesa likhalori tse fetang 30% ho feta mefuta e meng ea boikoetliso, joalo ka ho palama baesekele kapa ho matha, ka nako e ts'oanang ().

Bakeng sa tsela e bonolo ea ho qala ka HIIT, leka ho fapanyetsana pakeng tsa ho tsamaea le ho matha kapa ho foka ka metsotsoana e 30 ka nako.

U ka boela oa potoloha lipakeng tsa boikoetliso bo kang li-burpees, push-up kapa squats ka nako e khuts'oane ea ho phomola lipakeng.

Kakaretso HIIT e ka thusa ho eketsa ho chesa mafura le ho chesa likhalori tse ngata ka nako e khuts'oane ho feta mefuta e meng ea boikoetliso.

12. Kenya li-Probiotic lijong tsa hau

Li-probiotics ke mofuta oa libaktheria tse molemo tse fumanoang tšebetsong ea hau ea lijo e bonts'itsoeng ho ntlafatsa likarolo tse ngata tsa bophelo bo botle.

Ebile, libaktheria tse ka mpeng ea hau li bontšitsoe hore li na le karolo nthong e 'ngoe le e' ngoe ho tloha boits'irelong ho isa ho bophelo bo botle ba kelello ().

Ho eketsa ts'ebeliso ea hau ea li-probiotic ka lijo kapa li-supplement ho ka thusa ho nchafatsa mafura le ho boloka boima ba 'mele bo laoloa.

Tlhahlobo e le 'ngoe ea lithuto tse 15 e bonts'itse hore batho ba sebelisang li-probiotic ba na le phokotso e kholo ea boima ba' mele, liperesente tsa mafura le index ea boima ba 'mele ha e bapisoa le ba nkileng placebo ().

Phuputso e 'ngoe e nyane e bontšitse hore ho noa li-probiotic ho thusa batho ho latela lijo tse nang le mafura a mangata, tse nang le lik'halori tse ngata ho thibela mafura le boima ba' mele ().

Mefuta e meng ea li-probiotic tse genus Lactobacillus e ka sebetsa haholoholo ho thuseng boima le tahlehelo ea mafura.

Phuputso e le 'ngoe ho batho ba 28 e bontšitse hore ho ja yogurt e nang le e' ngoe ea tsona Lactobacillus fermentum kapa Lactobacillus amylovorus libaktheria li fokolitse mafura a 'mele ka 3-4% (52).

Ho nka li-supplements ke tsela e potlakileng le e bonolo ea ho kena tekanyong ea li-probiotic letsatsi le leng le le leng.

Ntle le moo, o ka leka ho eketsa lijo tse nang le li-probiotic lijong tsa hau, joalo ka kefir, tempeh, natto, kombucha, kimchi le sauerkraut.

Kakaretso Ho noa li-probiotic kapa ho eketsa ho noa ha li-probiotic ka mehloli ea lijo ho ka thusa ho fokotsa boima ba 'mele le liperesente tsa mafura.

13. Eketsa Tšebeliso ea Hau ea Tšepe

Iron ke diminerale ea bohlokoa e nang le mesebetsi e mengata ea bohlokoa 'meleng.

Joalo ka limatlafatsi tse ling tse kang iodine, khaello ea tšepe e ka ama bophelo ba qoqotho ea hau ea qoqotho. Tšoelesa ena e nyane molaleng oa hau e ntša lihormone tse laolang metabolism ea hau ().

Liphuputso tse ngata li fumane hore litekanyo tse tlase tsa tšepe 'meleng li ka amahanngoa le ts'ebetso ea qoqotho e senyehileng le pherekano tlhahisong ea lihormone tsa qoqotho (,,).

Matšoao a tloaelehileng a hypothyroidism, kapa ho fokotseha ha ts'ebetso ea qoqotho, a kenyelletsa bofokoli, mokhathala, phefumoloho e khutšoanyane le boima ba 'mele ().

Ka mokhoa o ts'oanang, khaello ea tšepe e ka baka matšoao a kang mokhathala, ho tsekela, ho opeloa ke hlooho le ho hema hanyane ().

Ho sebetsana le khaello ea tšepe ho ka lumella metabolism ea hau hore e sebetse hantle mme e ka loants'a mokhathala ho thusa ho eketsa boemo ba ts'ebetso ea hau.

Phuputso e 'ngoe e bile ea fumana hore ha basali ba 21 ba phekoloa ka lebaka la khaello ea tšepe, ba ile ba fokotseha boima ba' mele, selikalikoe sa thekeng le index ea boima ba 'mele ().

Ka bomalimabe, batho ba bangata ha ba fumane tšepe e lekaneng lijong tsa bona.

Basali, masea, bana, vegans le batho ba sa jeng nama kaofela ba kotsing e kholo ea khaello ea tšepe.

Etsa bonnete ba hore o kenyelletsa lijo tse ngata tse nang le tšepe lijong tsa hau ho thusa ho fihlela litlhoko tsa hau tsa tšepe le ho boloka metabolism le matla a hau.

U ka fumana tšepe ka nama, likhoho, lijo tsa leoatleng, lijo-thollo tse matlafalitsoeng le lijo-thollo, meroho e tala e makhasi, litholoana tse omisitsoeng le linaoa.

Kakaretso Ho haella ha tšepe ho ka amahanngoa le ts'ebetso ea qoqotho e sa sebetseng mme ho ka baka matšoao a kang mokhathala le phefumoloho e khuts'oane. Phuputso e 'ngoe e fumane hore ho phekola khaello ea tšepe ho thusitse ho fokotsa boima ba' mele.

14. Fana ka ho itima lijo ho sa feleng

Ho itima lijo nako le nako ke mokhoa oa ho ja o amanang le ho palama baesekele lipakeng tsa linako tsa ho ja le ho itima lijo.

Patlisiso e bonts'a hore ho itima lijo nako le nako ho ka thusa ho ntlafatsa tahlehelo ea boima ba 'mele le tahlehelo ea mafura.

Tlhahlobo e 'ngoe e shebile litlamorao tsa ho itima lijo nako le nako, ho kenyelletsa le ho itima lijo ka matsatsi a mang - mokhoa o kenyelletsang ho fapanyetsana pakeng tsa matsatsi a ho itima lijo le ho ja ka tloaelo.

Ba fumane hore ho itima lijo ka matsatsi a mang nakong ea libeke tse 3-12 ho fokolitse boima ba 'mele ka 7% le ho fokotsa mafura a' mele ka liponto tse 12 (5.5 kg).

Phuputso e 'ngoe e nyane e bontšitse hore ho ja feela nakong ea fensetere ea lihora tse robeli ka letsatsi ho thusitse ho fokotsa boima ba mafura le ho boloka boima ba mesifa ha ho kopantsoe le koetliso ea ho hanyetsa ().

Ho na le mefuta e fapaneng ea ho itima lijo nako le nako, ho kenyelletsa le moo o jang feela ka matsatsi a itseng a beke le a mang moo ho jang ho thibetsoeng lihora tse itseng tsa letsatsi.

Mefuta e tsebahalang ea ho itima lijo nako le nako e kenyelletsa Eat Stop Eat, Warrior Diet, mokhoa oa 16/8 le 5: 2 diet.

Fumana phapang e lumellanang le kemiso ea hau le mokhoa oa hau oa bophelo mme u se ke oa tšaba ho leka ho fumana se u sebetsang hantle.

Kakaretso Ho itima lijo nako le nako ho bontšitsoe ho fokotsa boima ba 'mele le mafura a' mele mme ho ka thusa ho boloka boima ba mesifa ha bo kopantsoe le koetliso ea ho hanyetsa.

Ntlha ea Bohlokoa

Ho na le likhetho tse ngata tse ka u thusang ho tšolla mafura a mangata le ho ntlafatsa bophelo ba hau.

Ho kenyelletsa mekhoa e meng e metle mokhoeng oa hau oa bophelo le ho fetola tsela eo u jang ka eona ho ka etsa phapang e kholo. Le liphetoho tse nyane mokhoeng oa hau oa bophelo li ka ba le litlamorao tse matla ho cheleng ha mafura.

Etsa bonnete ba hore u kopanya malebela ana a bonolo le phepo e nepahetseng, phepo e nepahetseng le bophelo bo mafolofolo ho matlafatsa ho senyeha ha mafura ka nako e le ngoe le ho ntlafatsa bophelo ba hau ka kakaretso.