Malebela a 8 a bonolo ho potlakisa metabolism

Litaba

• 1. Ja lijo tsa thermogenic
• 2. Ja liprotheine tse ngata
• 3. Noa tee e tala
• 4. Se ke oa tlola lijo tsa hoseng
• 5. Ja lijo tse nang le vithamine ea B e ngata
• 6. Etsa boikoetliso ba 'mele makhetlo a 2 ho isa ho a mararo ka beke
• 7. Fokotsa khatello ea maikutlo
• 8. Robala lihora tse 8 ho isa ho tse 9 bosiu

Mekhoa e meng e bonolo joaloka ho se je lijo tsa hoseng, ho etsa mesebetsi ea 'mele, kapa ho robala hantle ho thusa ho potlakisa metabolism le ho amohela litšenyehelo tsa khalori letsatsi lohle.

Metabolism ke ka moo 'mele o fetolang li-calories matla a bohlokoa ho boloka mesebetsi ea' mele e kang ho hema, ho lokisa lisele le tšilo ea lijo, mohlala.

Lintho tse ling tse kang ho tsofala, ho ja lijo tse fokolang, ho se sebetse kapa ho nona haholo, ka mohlala, li ka fokotsa metabolism mme ka hona, ho nka maano a ho potlakisa metabolism ho ka thusa 'mele ho sebetsa hantle, ntle le ho eketsa tšebeliso ea likhalori. ho tšehetsa ho theola boima ba 'mele le boitšoaro bo ntlafetseng.

1. Ja lijo tsa thermogenic

Lijo tsa Thermogenic, joalo ka pepere, sinamone, ginger, kofi le tee e tala, li ka thusa ho eketsa mocheso oa 'mele le ho potlakisa metabolism, ho etsa hore ho be bonolo ho chesa mafura. Lijo tsena li ka kenyelletsoa lijong 'me li lokela ho jeoa letsatsi le letsatsi. Bona lenane le felletseng la lijo tsa thermogenic le hore na u ka li ja joang.

2. Ja liprotheine tse ngata

Ho eketsa ts'ebeliso ea lijo tse nang le protheine ho etsa hore 'mele o sebelise likhalori tse ngata ho sebetsana le phepo ena nakong ea tšilo ea lijo, ntle le ho hlasimolla leruo la mesifa, e leng lisele tse sebelisang likhalori tse ngata ho feta mafura. Kahoo, ha mesifa e eketseha, metabolism e ba kapele.

Lijo tse ka sehloohong tse nang le protheine ke nama, khōhō, mahe, tlhapi le chisi, tse lokelang ho jeoa hoo e ka bang lijong tsohle tsa letsatsi. Bona lenane le felletseng la lijo tse nang le protheine e ngata.

3. Noa tee e tala

Tee e tala e na le catechins le caffeine ka sebopeho sa eona tse nang le thepa ea thermogenic, e thusang ho potlakisa metabolism, e etsa hore 'mele o sebelise matla a mangata. Ntle le moo, katekine, caffeine le polyphenol tse teng ka tee e tala li fokotsa ho bokellana ha mafura 'meleng le ho thusa ho chesa mafura, a ka khothalletsang tahlehelo ea boima ba' mele.

Se loketseng ke ho noa linoelo tse 3 ho isa ho tse 5 tsa tee e tala ka letsatsi ho thusa ho potlakisa metabolism ea hau. Ithute ho pheha tee e tala ho eketsa metabolism.

4. Se ke oa tlola lijo tsa hoseng

Ho ja lijo tsa hoseng ho bohlokoa hobane 'mele o hloka matla kamora ho itima lijo ka bosiu bo le bong' me lijo tsena li susumetsa lebelo la metabolism letsatsi lohle.

Ka ho tlohela lijo tsa hoseng, 'mele o liehisa ho chesa mafura ho leka ho boloka matla, ntle le ho chesa mesifa bakeng sa matla, e fokotsang metabolism.

Ka hona, ho potlakisa metabolism ea hau o lokela ho ja lijo tsa hoseng nakong ea hora ea ho tsoha mme o kenyeletse lijo tse phetseng hantle joalo ka fiber, litholoana le liprotheine. Sheba likhetho tsa lijo tsa hoseng tse phetseng hantle.

5. Ja lijo tse nang le vithamine ea B e ngata

Li-vithamine tse rarahaneng tsa B, joalo ka B1, B2 le B6, li bapala karolo ea bohlokoa ho metabolism ea 'mele mme lithuto tse ling li bonts'a hore ho eketsa ts'ebeliso ea livithamini tsena ho ka thusa ho eketsa metabolism.

Lijo tse nang le vithamine ea B li kenyelletsa nama, sebete, lijo-thollo, lebese le lihlahisoa kapa meroho e makhasi a matala, mohlala. Bona lenane le felletseng la lijo tse nang le livithamini tsa B.

6. Etsa boikoetliso ba 'mele makhetlo a 2 ho isa ho a mararo ka beke

Ho ikoetlisa ho thusa ho bua le ho eketsa mesifa, e thusang ho potlakisa metabolism. Lebaka ke hore, mesifa e sebelisa matla a mangata ho feta lisele tse mafura, e tšehetsa litšenyehelo tsa khalori. Ntle le moo, boikoetliso ba 'mele bo etsa hore metabolism ea' mele e tsoele pele ho eketseha ka lihora tse ka bang 4.

Khetho e ntle ea boikoetliso ke ho ikoetlisa kapa ho ikoetlisa ka matla hae makhetlo a 2 ho isa ho a 3 ka beke ho sebetsa mesifa ea maoto, letheka, mokokotlo, mpa, sefuba, mahetla le matsoho, mohlala. Bona mohlala oa koetliso ea maoto eo u ka e etsang lapeng.

Khetho e 'ngoe ea boikoetliso ba' mele, e ka etsoang ka matsatsi a kenelletsoeng ka koetliso ea matla, ke boikoetliso ba ho ikoetlisa bo kang ho tsamaea, ho matha, ho sesa, ho palama baesekele kapa ho ikoetlisa ka matla le hona ho thusang ho potlakisa metabolism le ho sebelisa likhalori tse ngata.

7. Fokotsa khatello ea maikutlo

Ho leka ho laola khatello ea maikutlo le matšoenyeho ho bohlokoa ho fokotsa tlhahiso ea cortisol, e leng hormone ea khatello ea maikutlo e lebisang tlhahisong e eketsehileng ea mafura 'meleng, e fokotsa metabolism.

Ho thusa ho fokotsa khatello ea maikutlo le ho potlakisa metabolism, motho o lokela ho etsa lintho tse thusang ho imolla kapa ho sitisa kelello joalo ka ho tsamaea kapa ho ikotlolla, ho etsa mesebetsi e phomolang joalo ka ho thuisa kapa yoga, kapa ho itlosa bolutu joalo ka ho nka lifoto, ho roka kapa ho penta, mohlala mohlala. Sheba mehato e 7 ea ho loantša khatello ea maikutlo.

8. Robala lihora tse 8 ho isa ho tse 9 bosiu

Ho robala lihora tse 8 ho isa ho tse 9 bosiu ho bohlokoa ho laola tlhahiso ea lihormone, ho ntlafatsa maikutlo le ho hlasimolla boima ba mesifa. Ke nakong ea boroko moo tlhahiso e phahameng ka ho fetisisa ea GH, kholo ea hormone, e hlahang e tla tsosa mesifa hypertrophy.Hape ke ka phomolo e ntle moo mesifa e hlaphoheloang ho ikoetliseng le ho hola, 'me ha mesifa ea hau e le ngata' meleng oa hau e phahamisa metabolism ea hau le ho chesa likhalori.

Shebella video ka malebela a hore na u ka eketsa metabolism joang ha u robetse.