Mekhoa e 17 e Bonolo ea ho Felisa Likarolo tsa Lerato

Litaba

• 1. Khaola Tsoekere e Eketsehileng
• 2. Tsepamisa maikutlo ho mafura a phetseng hantle
• 3. Tlatsa fiber
• 4. Tsamaea Letsatsi lohle
• 5. Ho imeloa kelellong hanyane
• 6. Phahamisa Litekanyo
• 7. Robala ka ho Lekaneng
• 8. Eketsa ka Tsamaiso ea 'Mele Oohle
• 9. Matlafatsa ho ja ha protheine ea hau
• 10. Eketsa Cardio ea hau
• 11. Noa Metsi hore u lule u le metsi
• 12. Eketsa ka Complex Carbs
• 13. Leka ho ikoetlisa ka HIIT
• 14. Itloaetse ho ja ka kelello
• Kopanela Abs hao le Pilates Moves
• 16. Fokotsa joala
• 17. Ja Lijo Tse Felletseng
• Ntlha ea Bohlokoa

Ho sa tsotelehe lebitso la bona le letle, ha ho na ho hongata ho ka ratang ka mehele ea lerato.

Ho sebetsana le lerato ke lebitso le leng la mafura a mangata a lutseng ka mahetleng a letheka ebe a leketlile ka holim'a borikhoe. E tsejoa hape e le top muffin, mafura ana e ka ba phephetso ho lahleheloa.

Batho ba bangata ba leka ho shebana le sebaka sena ka li-crunche tse sa feleng tsa mahlakore le tse ling tse tsamaeang ka mpeng tse shebileng li-oblique, mesifa e thellang mahlakoreng a torso.

Leha ho le joalo, ena ha se tsela e atlehang ea ho lahleheloa ke meetso ea lerato (1, 2).

E le hore u felise matsoho a lerato hantle, u tla hloka ho etsa phetoho ea lijo, boikoetliso le mokhoa oa bophelo.

Mona ke mekhoa e 17 ea tlholeho ea ho sebetsana le lits'oants'o tsa lerato.

1. Khaola Tsoekere e Eketsehileng

Ho ja hantle ke senotlolo ha o leka ho theola mafura sebakeng sefe kapa sefe sa 'mele. Ho cheka tsoekere e ekelitsoeng ke e 'ngoe ea litsela tse molemohali tsa ho hloekisa lijo tseo u li jang.

Tsoekere e ekelitsoeng e fumanoa lijong le lino tse kang li-cookie, lipompong, lino tsa lipapali le li-sodas. Lentsoe lena ha le sebetse ho tsoekere ea tlhaho e fumanoang lijong tse phetseng hantle joalo ka litholoana tse felletseng.

Ntle le ho hokahanngoa le litaba tse ngata tsa bophelo bo botle, joalo ka lefu la pelo, ts'oaetso ea ts'oaetso le lefu la tsoekere, ho ja tsoekere e ngata haholo ho ka lebisa mafura a 'mele, haholo-holo ka mpeng (,,).

Li-sweeteners tse kang tsoekere ea tafoleng, sirapo ea poone e phahameng-fructose (HFCS), mahe a linotši le lero la agave kaofela li na le tsoekere e bonolo e bitsoang fructose.

Liphuputso tse ngata li bontšitse hore fructose, haholo-holo e tsoang lijong tse tsoekere, e baka keketseho ea mafura a mpeng (,,).

Hape, lijo tse ngata tse nang le tsoekere li na le lik'halori empa li na le limatlafatsi tse fokolang. Ho fokotsa palo ea tsoekere e ekelitsoeng lijong tsa hau ho ka thusa ho fokotsa mafura a 'mele, ho kenyeletsoa le mehele ea lerato.

2. Tsepamisa maikutlo ho mafura a phetseng hantle

Ho tlatsa mafura a phetseng hantle joalo ka li-avocado, oli ea mohloaare, linate, lipeo le litlhapi tse mafura ho ka thusa ho theola letheka la hao.

Hase feela hore mafura a phetseng hantle a latsoa monate, a u thusa hore u ikutloe u khotsofetse, a etsa hore u je lik'hilojule tse fokolang ho pholletsa le letsatsi.

Phuputso e 'ngoe ea batho ba fetang 7,000 e fumane hore ha barupeluoa ba ja lijo tse nang le mafura a mangata a Mediterranean a tlatsitsoeng ka oli ea mohloaare, ba ile ba theola boima ba' mele bo bongata mme ba bokella mafura a mpeng a fokolang ho feta a nang le phepo e fokolang ea mafura ().

Ho tlosa lijo tse se nang limatlafatsi tse ngata ka mafura a phetseng hantle ho ka u thusa ho lahleheloa ke mafura a 'mele. Sena se ka ba bonolo joalo ka ho eketsa likhae tse 'maloa tsa avocado e monate lijong tsa hau.

Ebile, phuputso e 'ngoe e bontšitse hore batho ba jang li-avocado ba sekamela ho ba boima bo tlase mme ba na le mafura a fokolang ka mpeng ho feta ba sa ().

Le ha mafura a phetseng hantle a na le lik'hilojule tse ngata, ho kenyelletsa chelete e lekaneng lijong tsa hau ho ka u thusa ho theola liponto.

3. Tlatsa fiber

Ho eketsa lijo tse nang le faeba e qhibilihang ka mokhoa oa hau oa letsatsi le letsatsi ho ka u thusa ho tlosa mekhoa e lerato ea manganga. Faeba e qhibilihang e fumanoa lijong tse kang linaoa, linate, habore, meroho le litholoana.

E thusa ho o boloka o ikutloa o khotsofetse nako e telele ka ho fokotsa ts'oaetso le maikutlo a fokotsehang a tlala.

Maikutlo a nako e telele a tlatso ea fiber a tlisoa a bontšitsoe ho fokotsa palo ea likhalori tseo batho ba li jang ho pholletsa le letsatsi, ho lebisang ho tahlehelo ea boima ba 'mele ().

Phuputso e 'ngoe e bontšitse hore ha batho ba eketsa fiber e qhibilihang eo ba e jang ka ligrama tse 10 ka letsatsi ho feta lilemo tse hlano, ba lahlile karolelano ea 3.7% ea mafura a bona a visceral, mofuta o kotsi oa mafura a mpeng (12).

Ho feta moo, lijo tse felletseng tse nang le fiber e qhibilihang hangata hangata le tsona li tletse limatlafatsi. Hape, li ntle bakeng sa libaktheria tse mosa, tse khothalletsang bophelo bo botle ka maleng a hao ().

4. Tsamaea Letsatsi lohle

Ho fumana mekhoa e bonolo ea ho eketsa palo ea likhalori tseo u li chesang letsatsi lohle ke tsela e ntle ea ho lahleheloa ke mafura a 'mele a mangata.

Batho ba bangata ba phela bophelo ba ho lula fatše le mesebetsi ea tafoleng e sebetsang e kenyelletsang ho lula lihora tse ngata. Boithuto bo bonts'a hore ho lula nako e telele ha ho a loka bakeng sa bophelo bo botle kapa thekeng sa hao.

Phuputso e 'ngoe ea batho ba 276 e fumane hore motsotso o mong le o mong oa 15 oa boits'oaro ba ho lula fatše o ne o amahanngoa le keketseho ea lisenthimithara tse 0,05 (0.13-cm). Boitšoaro ba ho lula fatše bo hlalosoa e le ho otlolla kapa ho lula ().

Ho theha tloaelo e bonolo joalo ka ho beha selekanyi nako e ngoe le e ngoe halofo ea hora ho tsoha ebe o ea ho pholileng ea metsi ho ka etsa phapang e kholo bakeng sa tahlehelo ea boima ba 'mele.

Ho tsetela ho pedometer ke tsela e ntle ea ho latela mehato ea hau le ho bona hantle hore na o tsamaea bokae motšehare.

5. Ho imeloa kelellong hanyane

Ho imeloa kelellong ho ka ba le phello e mpe bophelong ba hau ba kelello le ba mmele, mme ho ka ba ha u fa mafura a mpeng.

Lebaka ke hore khatello ea maikutlo e baka tlhahiso ea "hormone" ea "cortisol". E boetse e tsejoa e le "hormone ea khatello ea kelello," cortisol e hlahisoa ke litšoelesa tsa hau tsa adrenal ho arabela maemo a sithabetsang.

Le ha ona e le mosebetsi o tloaelehileng, khatello ea maikutlo ea nako e telele le ho pepesehela cortisol ho feta ho ka baka litla-morao tse sa batleheng joalo ka ho tšoenyeha, ho opeloa ke hlooho, litaba tsa tšilo ea lijo le ho nona (,,).

Liphuputso tse ngata li hokahantse keketseho ea cortisol le boima ba 'mele, haholoholo ho potoloha bohareng ba (,,).

Ho fokotsa khatello ea maikutlo le ho thibela mafura a mpeng, tsepamisa maikutlo ho tse kang yoga le ho thuisa tse bontšitsoeng ho fokotsa maemo a cortisol (,).

6. Phahamisa Litekanyo

Ho etsa mofuta ofe kapa ofe oa boikoetliso ho ka u thusa ho felloa ke lerato, empa ho eketsa koetliso ea boima moetlong oa hau ho ka ba molemo haholo.

Mantsoe a koetliso ea boima, koetliso ea matla le koetliso ea ho hanyetsa hangata a a fapanyetsana. Kaofela li bolela ho thefula mesifa ea hau khahlano le mofuta o itseng oa ho hana ho aha matla a hau.

Le ha koetliso ea boikoetliso ba 'mele e chesa likhalori tse ngata nakong ea boikoetliso, koetliso ea ho hanyetsa e thusa' mele ho aha mesifa e metenya le ho chesa likhalori tse ngata ha o phomotse.

Ho kopanya koetliso ea ho hanyetsa le boikoetliso ba boikoetliso ho bontšitsoe hore ho sebetsa haholo ho cheleng mafura a mpeng.

Ebile, phuputso e 'ngoe ea batho ba 97 ba nonneng haholo le ba nonneng e fumane hore ho kopanya' mele le boikoetliso ba ho ikoetlisa ho sebetsa hantle haholo ho fokotsa boima ba 'mele le mafura a mpa ho feta boikoetliso ba' mele kapa boikoetliso ba matla feela ().

Hape, koetliso ea ho hanyetsa e fa metabolism ea hau matlafatso a fokolang, e o thusa ho chesa likhalori tse ngata ho pholletsa le letsatsi (24).

7. Robala ka ho Lekaneng

Joalo ka khatello ea maikutlo, ho se robale ka ho lekana ho eketsa maemo a cortisol 'meleng, e leng ho ka lebisang ho nona.

Boithuto bo bontšitse hore batho ba hlokang boroko ba na le ho lekanya boima ba 'mele ebile ba na le mafura a mangata' meleng ho feta ba robalang ka ho lekaneng.

Phuputso e 'ngoe e ileng ea latela batho ba fetang 1,000 ka lilemo tse hlano e fumane hore ba robalang ka tlase ho lihora tse hlano bosiu ba boima ho feta mme ba na le mafura a mangata ho feta ba robalang lihora tse supileng ho isa ho tse robeli bosiu bo bong le bo bong ().

Ho hloka boroko ho boetse ho amana le kotsi e eketsehileng ea lefu la tsoekere le botenya (,).

Ho itšireletsa ho nona ka lebaka la boroko bo sa lekaneng, ikemisetse ho robala lihora tse supileng ho isa ho tse robeli tse sa sitisoeng bosiu bo le bong.

8. Eketsa ka Tsamaiso ea 'Mele Oohle

Ho tsepamisa maikutlo ho sebetsa karolo ea 'mele oa hau e u tšoenyang haholo ho ka ba ho lekang, empa ho ikoetlisa' mele oohle e kanna ea ba tsela e atlehang ho feta ea ho fokotsa matsoho a lerato.

Koetliso ea Spot ha se tsela e loketseng ea ho lahleheloa ke mafura a manganga 'me ho bonts'itsoe hore ha e sebetse lithutong tse' maloa (, 29).

Mokhoa o betere oa ho felloa ke mafura a 'mele ke ho kenyelletsa mmele o kenang' meleng oa hau le ho eketsa boikoetliso ba mmele bo sebetsang mesifa e mengata ka nako e le ngoe.

Boithuto bo bontšitse hore boikoetliso bo sebetsang 'meleng oohle, joalo ka li-burpees kapa ho sebelisa liropo tsa ntoa, bo chesa likhalori tse ngata ho feta boikoetliso ba setso joalo ka li-push-up ().

9. Matlafatsa ho ja ha protheine ea hau

Ho eketsa protheine ea boleng bo holimo lijong tsa hau ho ka u thusa ho theola mafura le ho ba le boima ba 'mele bo phetseng hantle. Liprotheine li thusa ho u boloka u khotsofetse lipakeng tsa lijo ebile li ka fokotsa takatso ea ho ja lijo tse bobebe.

Ho feta moo, liphuputso li bontšitse hore lijo tse nang le liprotheine li sebetsa haholo ho fokotsa mafura a mpeng ho feta lijo tse nang le protheine e fokolang (,).

Ntle le moo, ho latela lijo tse nang le protheine e ngata ho ka u thusa ho boloka boima ba 'mele oa hau hang ha o se o fihletse sepheo sa hau ().

Ho kenyelletsa mehloli ea boleng bo holimo ea mahe a kang mahe, linate, lipeo, linaoa, lijo tsa leoatleng, likhoho le nama lijong tsa hau ho ka thusa ho fokotsa mafura a mangata, ho kenyeletsoa le mehele ea lerato.

10. Eketsa Cardio ea hau

Boikoetliso ba pelo le methapo kapa pelo bo hlalosoa e le ketso efe kapa efe e phahamisang lebelo la pelo ea hau nako e telele.

Ho ikoetlisa ka li-aerobic ho thusa ho chesa lik'hilojule le ho fokotsa mafura a mangata 'meleng, ho ka thusang ho theola matsoho a lerato (, 36).

Batho ba bangata ba ikutloa ba tšositsoe ke matla a maholo a ho ikoetlisa ka tsela e itseng, joalo ka ho ohla kapa ho matha. Leha ho le joalo, ho na le menyetla e mengata ea ho ikoetlisa e sa sebetseng hantle, e qalang, e bonolo ho e etsa.

Ho sesa, ho ikoetlisa mochining oa elliptical kapa ho tsamaea feela ka potlako ke litsela tsohle tse ntle tsa ho kena moetlong oa ho ikoetlisa.

Litsebi tse kang Litsi tsa Taolo le Thibelo ea Maloetse li khothaletsa bonyane metsotso e 150 ka beke ea boikoetliso bo matla ba boikoetliso. Ke hoo e ka bang metsotso e 20 ka letsatsi ().

11. Noa Metsi hore u lule u le metsi

Ho fa mmele oa hau metsi hantle ke ntho e hlokahalang bakeng sa bophelo bo botle.

Leha metsi e le mokelikeli o motle ka ho fetisisa oa ho nooa, batho ba bangata ba tloaetse ho fihlela lino tse tsoekere joalo ka lino tsa lipapali, tee le lero ha ba nyoriloe.

Lik’hilojule le tsoekere tse fumanoang lijong tse tsoekere lia ikopanya ’me li ka etsa hore u be le mafura ho potoloha letheka.

Boithuto bo bontšitse hore ho noa lino tse tsoekere tse tsoekere haholo ho hokahane le ho nona, haholo-holo ka mpeng (,).

Ho feta moo, lik'halori tse nang le mokelikeli ha li na tšusumetso e tšoanang le tlala joaloka lijo tse tiileng, e leng ho nolofalletsang ho noa palo e fetelletseng ea likhalori le tsoekere ().

Ho fapana le lino tse tsoekere, nosetsa ka metsi a hlakileng kapa a phatsimang, kapa tee e senang tsoekere.

12. Eketsa ka Complex Carbs

Ho sesa lik'habohaedreite tse ntlafalitsoeng joalo ka bohobe bo bosoeu, pasta le raese e tšoeu bakeng sa li-carb tse teteaneng tse nang le limatlafatsi joaloka litapole, linaoa, habore le raese e sootho li ka u thusa ho tšolla mafura a mpeng.

Ho fapana le li-carb tse ntlafalitsoeng tse u sieang u lapile, li-carb tse rarahaneng li u boloka u khotsofetse letsatsi lohle mme li ka u thusa ho ja hanyane.

Lebaka ke hore lik'habohaedreite tse rarahaneng li sileha butle butle ka lebaka la fiber ea tsona e ngata.

Boithuto bo bontšitse hore ho kenyelletsa lik'habohaedreite tse nang le faeba lijong tsa hau ho ka u thusa ho theola boima ba 'mele, bo ka thusang ho fokotsa matsoho a lerato (,).

Phuputso e 'ngoe ea batho ba 48 e fumane hore ba jang oatmeal lijong tsa hoseng ba lula ba hlatswehile mme ba ja hanyane lijong tsa hoseng le tsa mots'eare ho feta ba jang lijo-thollo ().

Ho khetha lik'habohaedreite tse nang le fiber e ngata ho feta khabohaedreite e ntlafalitsoeng ke tsela e ntle ea ho theola boima ba 'mele le ho lahla matsoho.

13. Leka ho ikoetlisa ka HIIT

Koetliso e phahameng ea nako e phahameng (HIIT) e kanna ea ba e 'ngoe ea boikoetliso bo sebetsang ka ho fetesisa ba ho lahleheloa ke mafura a' mele.

Ho ikoetlisa ka HIIT ho kenyelletsa ho phatloha ha nakoana ha boikoetliso bo matla ba 'mele, e' ngoe le e 'ngoe e lateloa ke nako ea ho fola. Ts'ebetso ena e potlakile ebile e sebetsa, 'me lithuto tse ngata li bontšitse hore li ka u thusa ho lahleheloa ke mafura a' mele.

Tlhahlobo ea morao-rao ea lithuto tse 18 tse kenyelletsang batho ba fetang 800 e fumane hore HIIT e sebetsa hantle ho feta ho fokotsa mafura a 'mele le ho ntlafatsa boikoetliso ba pelo le pelo ho feta boikoetliso ba setso, bo tlase, bo sa khaotseng ().

Ntle le moo, HIIT e bontšitsoe e le sesebelisoa se matla khahlano le mafura a mpa.

Phuputso e 'ngoe e kenyelelitseng basali ba 39 e fumane hore ho eketsa HIIT ho ikoetliseng ho sebetsa hantle haholo ho fokotsa mafura a mpeng ho feta koetliso ea setso feela (45).

Ho feta moo, ho ikoetlisa ha HIIT ho chesa lithane tsa likhalori ka nako e khuts'oane, ho bolelang hore ha ua tlameha ho qeta lihora u ikoetlisa ().

14. Itloaetse ho ja ka kelello

Ho tsepamisa mohopolo lijong tsa hau le ho ela hloko haholo hore na u ikutloa joang ha u ntse u ja ho ka u thusa ho theola liponto ho tloha lipakeng tsa hau.

Ho ja ka kelello ke tloaelo e ka u thusang ho laola mekhoa ea hau ea ho ja ebile e ka u lebisa ho ja li-calories tse fokolang.

Ho ja ka kelello ho kenyelletsa ho ela hloko tlala le tlala, ho ja butle ntle le tšitiso le ho utloisisa hore na lijo li ama maikutlo a hau le bophelo ba hau joang.

Ena ke mokhoa o motle oa ho phela hantle 'meleng le kelellong, mme ho bonts'itsoe e le mokhoa o atlehang oa ho theola boima ba' mele.

Phuputso e 'ngoe ea basali ba 48 ba nonneng le ba nonneng haholo e fumane hore ho ja ka kelello ho lebisitse ho tahlehelo e kholo ea mafura a mpeng le phokotso ea maemo a cortisol, ha ho bapisoa le ho se kenelle ().

Ho feta moo, ho itloaetsa ho ja ka kelello ho ka u thusa ho boloka boima ba 'mele bo phetseng hantle ha u se u fihletse sepheo sa hau (,).

Kopanela Abs hao le Pilates Moves

Ho ka ba thata ho fumana boikoetliso bo sebetsang boo u bo thabelang.

Ka lehlohonolo, pilates ke mokhoa oa ho ikoetlisa o bonolo ho qala o leng molemo bakeng sa ho ts'oara abs. Tloaelo e thusa ho ntlafatsa maemo, maemo le matla a mantlha ().

Ho eketsa ho ikoetlisa ka pilate mokhoeng oa hau oa bophelo ho ka ba ha u thusa ho theola boima ba 'mele le ho fokotsa letheka.

Phuputso e 'ngoe ea basali ba 30 ba nonneng haholo le ba nonneng e fumane hore libeke tse robeli tsa pilates li fokotsehile haholo mafura a' mele, selikalikoe sa thekeng le selika-likoe sa letheka ().

Pilates e ka fetoloa ho latela boemo ba hau ba boikoetliso 'me e loketse lilemo tsohle.

Ebile, phuputso e 'ngoe ea basali ba seng ba tsofetse ba 50 ba lilemo li 60 le ho feta e fumane hore libeke tse robeli tsa pilate ea moseme e fokolitse mafura a' mele haholo ha e ntse e eketsa boima ba 'mele ().

16. Fokotsa joala

Tsela e bonolo ea ho fokotsa lik'hilojule le ho theola boima ba 'mele ke ho fokotsa lino tse tahang.

Ho noa joala haholo ho amahanngoa le botenya le keketseho ea mafura a 'mele, haholo-holo mahareng a (,).

Phuputsong e 'ngoe ea batho ba fetang 2000, ho noa joala ka mokhoa o itekanetseng le ho feta tekano ho ne ho amana le kotsi e kholo ea botenya ka kakaretso le bohareng ().

Joala bo boetse bo eketsa maikutlo a tlala ka ho hlasimolla lisele tsa boko tse laolang takatso ea lijo, tse ka etsang hore o je li-calories tse ngata,,).

Hape, lino tse ngata tse tahang li laoloa ka lik'halori le tsoekere e ekelitsoeng, e ka etsang hore o be boima.

Le ha ho noa lino tse tahang hanyane ho hokahantsoe le melemo ea bophelo bo botle joalo ka kotsi e fokotsehileng ea lefu la pelo, ho noa haholo ha ho a loka bakeng sa bophelo bo botle kapa thekeng (58).

17. Ja Lijo Tse Felletseng

E 'ngoe ea litsela tse bonolo ka ho fetesisa tsa ho sebetsana le lerato ke ho ja lijo tse nang le lijo tse felletseng tse sa sebetsoang.

Lijo tse phehiloeng haholo joalo ka lijo tse potlakileng, lijo tse halikiloeng, lipompong le lijo tsa mantsiboea tsa TV li na le metsoako e seng metle bakeng sa bophelo bo botle.

Boithuto bo bonts'a hore batho ba jang lijo tse ngata tse sebelisitsoeng ba kotsing e kholo ea botenya, hammoho le mafu a sa foleng a kang lefu la tsoekere le lefu la pelo (59,,).

Ho kenyelletsa lijo tsa tlhaho ka botlalo, ke tsela e ntle ea ho fokotsa letheka. Lijo tse phetseng hantle li kenyelletsa meroho, litholoana, linate, lipeo, liprotheine tse omeletseng le lithollo.

Ho pheha lijo tse entsoeng ka lijo tse felletseng lapeng, ho fapana le ho khetha lijana tsa pele ho nako, e kanna ea ba tsela e 'ngoe e ntle ea ho felloa ke lerato.

Phuputso e bonts'a hore batho ba jang lijo tse lokiselitsoeng khafetsa tse rekisoang mabenkeleng le lireschorenteng tsa lijo tse potlakileng ba na le mafura a mangata ho feta ba sa ().

Ntlha ea Bohlokoa

Joalokaha u bona, ho na le mekhoa e mengata e bonolo le ea tlholeho ea ho tlosa lisebelisoa tsa lerato.

Ho leka mokhoa o mocha oa ho ikoetlisa, ho ja lijo tse fokolang tse ntlafalitsoeng le ho fumana fiber e ngata ho pholletsa le letsatsi ho ka u thusa ho fumana letheka le lesesaane.

Ho theola mafura le ho a boloka, o tlameha ho etsa liphetoho tsa nako e telele lijong tsa hau, ho ikoetlisa le mokhoa oa bophelo.

Leha ho fetola karolo e le 'ngoe ea bophelo ba hau ho ka baka tahlehelo ea boima ba' mele, ho kopanya mekhoa e 'maloa e boletsoeng ka holimo ho tla u fa monyetla o motle oa ho lahleheloa ke lerato la hau.