Malebela a Phokotso ea Boima ba 'Mele Matsatsing a Phomolo

Litaba

• Malebela ana a lijo tsa matsatsi a phomolo a tla u lumella ho ja seo u se batlang - mme o ntse o theola boima ba 'mele.
• U se ke ua ja lijo tse bobebe pele ho lijo tsa mantsiboea? Eo e ne e le melao ea khale. Sheba malebela a macha a ho ja lijo tsa matsatsi a phomolo ao u lokelang ho a tseba.
• Keletso ea ho theola boima ba matsatsi a phomolo # 1. Senya Lijo tsa Hao tsa Mantsiboea
• Fumana malebela a ho theola boima ba 'mele a u lumellang ho natefeloa ke matsatsi a hau a phomolo - mme o ntse o theola boima ba' mele.
• Malebela ke ana a ho ja lijo tsa matsatsi a phomolo ho u thusa hore u se ke oa nonoa haholo ha u ntse u pheha mokete oa hau oa Keresemese.
• Keletso ea ho theola boima ba 'mele matsatsi a phomolo # 2. hlafuna ha u ntse u khetha
• Sheba malebela a mang a mabeli a ho theola boima ba 'mele ho u thusa ho theola boima ba' mele nakong ea matsatsi a phomolo.
• Shape.com e fana ka malebela a ho ja lijo tsa phomolo le ho feta a u lumellang ho natefeloa ke nako ntle le ho paka liponto.
• Keletso ea ho theola boima ba 'mele matsatsi a phomolo # 3. E-ba Motho ea Ikhethang
• Keletso ea ho theola boima ba 'mele letsatsi la phomolo # 4. Nka ho longoa hampe
• U hloka malebela a eketsehileng a ho theola boima ba 'mele? Ke tsena!
• Tsoela pele ho bala bakeng sa malebela a lijo tsa matsatsi a phomolo ho kenyelletsa le mekhoa ea ho fetola mekhoa ea hau ea ho ikoetlisa nakong ea lipompong le tse monate.
• Keletso ea ho theola boima ba 'mele matsatsing a phomolo # 5. Nahana Pele U Ja
• Keletso ea ho theola boima ba 'mele matsatsing a phomolo # 6. Lula U Tsamaea
• Ha u na nako ea ho fihla setsing sa boikoetliso bakeng sa mekhoa ea hau ea ho ikoetlisa?
• Fumana malebela le ho feta a ho theola boima ba 'mele ho u thusa ho theola boima ba' mele nakong ea matsatsi a phomolo.
• Ke eng e etsang hore u je haholo? U ka etsa eng ho thibela seo ho etsahala? Sheba malebela ana a lijo tsa matsatsi a phomolo ho fumana likarabo tsa hau.
• Keletso ea ho theola boima ba matsatsi a phomolo # 7. Qala Skinny Sipping
• Keletso ea ho theola boima ba 'mele letsatsi la phomolo # 8. Lula U Tsepamisitse Mahlo
• Tsoela pele ho bala bakeng sa seteiso se seng sa malebela a ho theola boima ba 'mele se hlileng se sebetsang.
• Robala ka tsela ea ho theola boima ba 'mele? Bala malebela a rona a ho qetela a lijo tsa matsatsi a phomolo ho tseba haholoanyane.
• Keletso ea ho theola boima ba 'mele matsatsi a phomolo # 9. tšoara tse ling tsa ZZZ's
• Fumana malebela a phomolo a ho theola boima ba 'mele ho Shape.com.
• Tlhahlobo bakeng sa

Malebela ana a lijo tsa matsatsi a phomolo a tla u lumella ho ja seo u se batlang - mme o ntse o theola boima ba 'mele.

Matsatsi a phomolo a lokela ho ba nako e monate ka ho fetisisa ea selemo, empa ho basali ba bangata ba nang le boima ba 'mele, ha ba monate feela. Ke hobane ba qeta libeke tse hlano lipakeng tsa Thanksgiving le Selemo se Secha ba haola le sebaka sa liqhomane tsa lijo, ba qoba lijo tsa mokete empa li nona, joalo ka li-cookie tsa tsoekere, phae ea pecan le litapole tse khotliloeng tsa buttery.

Sharon Richter, R.D., eo e leng setsebi sa phepo e nepahetseng Motseng oa New York o re: "Empa ho itima lijo ho tla u siea u nyahame." "Qetellong u tla inehela, 'me tatso e le' ngoe ea ho tlatsa lintho e tla lebisa ho thuso ea bobeli kapa ea boraro."

Ebile, phuputso ea haufinyane koranteng ea Appetite e fumane hore basali ba latelang lijo tse thata ba kotsing ea ho lekoa le ho nona ho feta ba iketsetsang lijo ka linako tse ling. Kahoo selemong sena, re fana ka maikutlo a mofuta o mocha oa mohopolo o tla thusa letheka la hao le bohlanya: Ja lijo tseo u li ratang.

Leqheka, ehlile, ke ho inehela ka mokhoa o itekanetseng. Latela melao ena e bonolo bakeng sa ho matlafatsa boikemisetso ba hau le ho fokotsa takatso ea lijo 'me u tla khona ho phomola le ho ithabisa e le kannete libakeng tseo tsa nako ea selemo-le ho ntlafatsa mekhoa eo u ka e sebelisang selemo kaofela. Ntle le ho iphumanela boima ba 'mele mariha, o ka qala qalo ka qeto ea hau e nyane ea 2010.

Tsoela pele ho bala bakeng sa malebela a eketsehileng a lijo tsa matsatsi a phomolo a hlileng a sebetsang.

[header = Malebela a lijo tsa matsatsi a phomolo: ho tlola lijo tsa mots'eare ke e 'ngoe ea malebela a ho theola boima ba' mele ao u lokelang ho a qoba.]

U se ke ua ja lijo tse bobebe pele ho lijo tsa mantsiboea? Eo e ne e le melao ea khale. Sheba malebela a macha a ho ja lijo tsa matsatsi a phomolo ao u lokelang ho a tseba.

Keletso ea ho theola boima ba matsatsi a phomolo # 1. Senya Lijo tsa Hao tsa Mantsiboea

Ho tlola lijo tsa mots'eare le seneke sa thapama ho boloka lik'hilojule bakeng sa mokete oa bosiu ho ka 'na ha bonahala e le motsamao o bohlale, empa hoo e ka bang kamehla ho baka mathata.

Debbie Bermudez, R.D., setsebi se ka sehloohong sa lijo tsa bongaka Setsing sa Bongaka sa Ochsner, New Orleans, o re: "Ha u e-na le mokete o mabifi, ho ka etsahala hore u etse liqeto tse sa lokang 'me u theole lijo tsa hau." Ho tlatsa le ho sa ntsane u siea sebaka sa lijo tsa mantsiboea-Bermudez o khothaletsa ho ja lijo tsa mots'eare tse bobebe tse nang le protheine le fiber, joalo ka halofo ea sandwich ea Turkey e nang le kopi ea sopho e entsoeng ka moro kapa salate e tala e nang le linaoa kapa tofu.

Ebe, hoo e ka bang hora pele ho ketsahalo, tlosa tlala ea hau ka bohobe bo bobebe ba likhalori tse 100 ho isa ho tse 150, joalo ka chisi ea likhoele le li-crackers tse 'maloa, halofo ea bareng ea matla (joalo ka Larabar kapa Kind Fruit le Nut), kapa E 'ngoe ea li-cookie tse nyane tsa oatmeal-raisin tse tsoang tafoleng ea kalafo ea ofisi.

Khetho e 'ngoe: Tšoara Granny Smith ka mokotleng oa hau ho ea tseleng ea hau moo. Phuputsong e ncha e tsoang Penn State, basali ba jeleng apole pele ho lijo tsa pasta ba jele liperesente tse 15 hanyane ka tlase ho 187 likhalori tse fokolang ho feta ba noang lero. "Hobane liapole tse nang le fiber e phahameng li feta butle butle tsamaisong ea hau ea lijo, o lula o khotsofetse halelele haholo," ho bolela mongoli ea etelletseng pele oa thuto Julie Obbagy, Ph.D., R.D.

Fumana malebela a ho theola boima ba 'mele a u lumellang ho natefeloa ke matsatsi a hau a phomolo - mme o ntse o theola boima ba' mele.

[header = Matsatsi a phomolo a ho theola boima ba 'mele: kamoo ho hlafuna ha u ntse u kuta ho u thusa ho theola boima ba' mele.]

Malebela ke ana a ho ja lijo tsa matsatsi a phomolo ho u thusa hore u se ke oa nonoa haholo ha u ntse u pheha mokete oa hau oa Keresemese.

Keletso ea ho theola boima ba 'mele matsatsi a phomolo # 2. hlafuna ha u ntse u khetha

Ho thusa ho lokisa lijo tsa mantsiboea tsa Keresemese kapa ho shapa lijo tse tsoekere e ka ba mokhoa oa ho nona. Amy Jamieson-Petonic, R.D., motsamaisi oa koetliso ea bophelo bo botle Cleveland Clinic le 'muelli oa American Dietetic Association o re: "Lintho tseo tse nyane le litatso tseo u li nkang ha u ntse u pheha li ka eketsa lik'hilojule tse makholo." Ka mohlala, sengoathoana sa chisi ea cheddar se fana ka lik'hilojule tse 100, ha likhalori tse seng kae tsa chokolete li ja lik'hilojule tse ling tse 70.

E le ho qoba ho qhekella, penya sekotwana ho lula molomong oa hau ha u le ka kichineng e le hore u ka boloka likhalori tseo u tla li thabela. Bafuputsi ba Louisiana State University ba sibolotse hore batho ba hlafunang chepisi thapama ho pholletsa le thapama ha ba na monyetla oa ho ja lijo tse bobebe ntle le kelello ho feta ba sa li hlafuneng.

Ha u tšoara pakete, finyella spearmint kapa peppermint ho e-na le tatso e monate kapa ea fruity. "Monko oa koena o ka 'na oa susumetsa sebaka sa boko se ngolisang tlala, ho u thusa ho ja hanyenyane," ho hlalosa Bryan Raudenbush, Ph.D., motlatsi oa moprofesa oa thuto ea kelello Univesithing ea Wheeling Jesuit. Phuputsong ea morao tjena, o fumane hore batho ba neng ba noa oli ea peppermint pele ba ja ba ne ba ja lik'hilojule tse ka bang 250 ka letsatsi. U feletsoe ke marenene? Nka 'moba sefateng kapa u bonese kerese e monko o monate oa koena.

Sheba malebela a mang a mabeli a ho theola boima ba 'mele ho u thusa ho theola boima ba' mele nakong ea matsatsi a phomolo.

[Hlooho = Malebela a ho ja lijo tsa matsatsi a phomolo: e-ba ea khethang 'me u be bonolo ho fihlela tahlehelo ea boima ba hau ba phomolo.]

Shape.com e fana ka malebela a ho ja lijo tsa phomolo le ho feta a u lumellang ho natefeloa ke nako ntle le ho paka liponto.

Keletso ea ho theola boima ba 'mele matsatsi a phomolo # 3. E-ba Motho ea Ikhethang

Ka ho rera esale pele, esita le buffet e senyehileng haholo e ka fetoha lijo. Mohato oa pele: ho lekola likhetho tsa hau. Ho ea ka phuputso ea haufinyane e tsoang Univesithing ea Pennsylvania, batho ba tloaetse ho khella fatše chelete eo ba e jang ha ba fuoa lijo tse fapaneng. Pele u fihla tafoleng, bala ho ata hohle e le hore u tsebe hantle hore na u lokela ho khetha eng. Joale khutlela morao ’me, ho e-na le ho latsoa ntho e ’ngoe le e ’ngoe, ithuse feela linthong tse tharo kapa tse ’nè tse hapang mahlo a hao.

"Leqheka le molemo ka ho fetisisa ke ho khetha lijana tse khethehileng tseo u li ratang 'me u ka li fumana feela nakong ea matsatsi a phomolo, joalo ka nama ea 'm'ao e besitsoeng ka mahe a linotsi kapa macaroni le chisi ea 'Mangoane Susie, 'me u natefeloe ke ho loma hanngoe feela," ho bolela Bermudez. Mme hobane ho nka bonyane metsotso e 20 hore ho be le maikutlo a botlalo, fapanyetsana mehopolo le ausi oa hau kapa o noe khalase ea metsi butle pele o khutlela tafoleng bakeng sa thuso ea bobeli kapa lijo tse theolelang.

Keletso ea ho theola boima ba 'mele letsatsi la phomolo # 4. Nka ho longoa hampe

U tseba betere ho feta ho kharafu lijong tsa hau, empa le molomo o tloaelehileng e kanna ea ba phephetso ea hau ea lijo. Ho ea ka phuputso e ncha ho American Journal of Clinical Nutrition, batho ba neng ba longoa ka boholo ba khaba ea tablespoon ba ja karolo ea 25 lekholong ho feta ba neng ba nka tse lekanang le teaspoon. Richter o re: "Melomo e menyenyane-ea mofuta ofe kapa ofe oa lijo e fokotsa lebelo la lijo mme e eketsa nako eo u e qetang u latsoa lijo, kahoo o ikutloa o khotsofetse ka tse fokolang."

Qoba ho nka fereko e felletseng kapa khaba; lijo tsa hau li lokela ho koahela sesebelisoa se ka tlase ho halofo. (Lapeng, ja lijo tsa hau ka fereko ea salate kapa teaspoon.)

Malebela ke ana a bohale bo tšosang ba lijo tsa matsatsi a phomolo: Hape, fihlella poleiti e nyenyane ka ho fetisisa eo u ka e fumanang: Lipatlisiso li bontša batho ba bentša hoo e batlang e le ntho e 'ngoe le e' ngoe eo ba e fuoang, kahoo u tla ja ka tlase ho karolo ea 20 lekholong ha u sebelisa poleiti ea salate ho e-na le ho ja lijo tsa mantsiboea kapa kopi ho e-na le sekotlolo. Ebile, phuputso ea haufinyane e tsoang Univesithing ea Cornell e fumane hore batho ba nang le sekotlolo se seholo sa ice cream e nang le khaba e kholo ba nkile hoo e ka bang liperesente tse 53 ho feta-kapa tse ka bang 74 tsa li-calories ho feta ba fuoeng sejana le khaba tse nyane.

U hloka malebela a eketsehileng a ho theola boima ba 'mele? Ke tsena!

[header = Malebela a lijo tsa matsatsi a phomolo: fetola mekhoa ea hau ea ho ikoetlisa nakong ea lipompong.]

Tsoela pele ho bala bakeng sa malebela a lijo tsa matsatsi a phomolo ho kenyelletsa le mekhoa ea ho fetola mekhoa ea hau ea ho ikoetlisa nakong ea lipompong le tse monate.

Keletso ea ho theola boima ba 'mele matsatsing a phomolo # 5. Nahana Pele U Ja

Hobane mosebetsi-'moho le uena o mo tliselitse lekhapetla la hae le tummeng la chokolete ea peppermint ha ho bolele hore u hloka ho le ja ho fihlela u kula. "Basali ba bangata ba nahana hore ba tlameha ho lekana lijana tsohle tseo ba li ratang haholo hobane matsatsi a phomolo a tla hang feela ka selemo," ho bolela Richter.

Pele o fihlella kalafo, emisa ho ipotsa hore na u lapile hakae-le hore na u hlile u ho batla. O re: "Hape, ikhopotse hore ho tla ba le menyetla e meng e mengata ea ho ithuisa nako eohle." Haeba u se u ntse u tletse empa u sa mamelle ho fetisa lintho tsena tse monate, nahana ka ho ba le tatso e nyane feela kapa ho li boloka bakeng sa letsatsi le leng. (O ka ba oa lelefatsa nako ea selemo ka ho folisa se phekolang ka sehatsetsing likhoeli tse 'maloa.)

Keletso ea ho theola boima ba 'mele matsatsing a phomolo # 6. Lula U Tsamaea

Palo ea batho ba eang li-gym e fokotseha ka November le December, ho tlaleha Mokhatlo oa Machaba oa Bophelo bo Botle, Racquet le Sportsclub. Empa ho sebetsa mofufutso ho bohlokoa haholo likhoeling tsena. "Ho ikoetlisa ho chesa likhalori feela," ho bolela Bermudez, "hape ho matlafatsa maikutlo le ho kokobetsa khatello ea maikutlo." Hona ke ntho e ntle haholo, kaha phuputso ea haufinyane e tsoang ho American Psychological Association e senotse hore basali ba etsang liperesente tse 41 ba re ba fetohela lijong ho kokobetsa methapo ea bona e ferekaneng nakong ea matsatsi a phomolo. Ho e-na le hoo, leka ho otla treadmill: Phuputso e entsoeng Univesithing ea Loughborough ea Brithani e fumane hore batho ba mathang nako ea hora ba ile ba ba le bothata ba tlala ho feta ba ileng ba phahamisa litšepe ka metsotso e 90. Bafuputsi ba re boikoetliso ba aerobic bo matlafatsa tlhahiso ea peptide YY, protheine e bonts'itsoeng ho hatella takatso ea lijo.

Ha u na nako ea ho fihla setsing sa boikoetliso bakeng sa mekhoa ea hau ea ho ikoetlisa?

Ikwetlisetse boikwetliso bo fokolang ka ho itsamaela o potlakile ho potoloha sebaka seo o ahisaneng le sona pele o sebetsa, o penya DVD ea tantši, kapa o etse e 'ngoe ea metsotso e meraro ea metsotso e 15 ea boikoetliso ba 'mele bo hlahisoang ke "Beat Winter Weight Gain," leqepheng la 114.

Le ha ho le joalo, haeba u ka ikoetlisa hantle, u se ke ua e sebelisa e le pase ea mahala ea ho jarisa li-snickerdoodle. Richter o re: "Nako e le 'ngoe ea boikoetliso e ke ke ea hlakola likhalori tse ling tse makholo tseo u li jang." Haeba o tseba hore o tla lekoa, o khothaletsa ho nka metsotso e meng e 10 kapa e 15 ho tloaela tloaelo ea hau.

Fumana malebela le ho feta a ho theola boima ba 'mele ho u thusa ho theola boima ba' mele nakong ea matsatsi a phomolo.

[header = Malebela a ho theola boima ba 'mele ka matsatsi a phomolo: fumana hore na ho monya letlalo ho u thusa joang ho theola liponto.]

Ke eng e etsang hore u je haholo? U ka etsa eng ho thibela seo ho etsahala? Sheba malebela ana a lijo tsa matsatsi a phomolo ho fumana likarabo tsa hau.

Keletso ea ho theola boima ba matsatsi a phomolo # 7. Qala Skinny Sipping

E na le lik'hilojule tse 123 feela bakeng sa khalase ea 5-ounce, veine ke khalori ea theko ha e bapisoa le lino tse ling tse tahang, tse kang gin le tonic (lik'hilojule tse 164), rum-spiced cider (275 lik'hilojule) le eggnog (321 lik'hilojule). "Ho feta moo, ha u na monyetla oa ho noa khalase ea veine ka tsela eo u ka noang seno se tsoakiloeng ka eona," ho bolela Jamieson-Petonic. Haeba u le maikutlong a ho ea lebenkeleng, ikutloe u lokolohile - empa u noe seno se le seng feela pele u fetohela seno se tlase sa khalori, joalo ka tee ea leqhoa kapa metsi a phatsimang a sothehileng ka sirilamunu kapa kalaka.

Ho sa tsotellehe hore na u khetha seno sefe, u se ke ua itšela ka khalase ho fihlela u lula fatše ho ja lijo tsa mantsiboea. Jamieson-Petonic o re: "Joala bo khoehlisa tšitiso ea hau mme bo etsa hore o be le takatso ea lijo." Ka ho kopanya pinot eo le lijo, leha ho le joalo, o ka lefella likhalori tse ling ka khalase ea hau ka ho ja tse seng kae poleiting ea hau: Patlisiso e tsoang Univesithing ea Colorado State e fumane hore batho ba noang veine le lijo tsa bona tsa mantsiboea bosiu bo bong le bo bong ka matsatsi a tšeletseng libeke ha lia ka tsa beha boima bofe kapa bofe.

Keletso ea ho theola boima ba 'mele letsatsi la phomolo # 8. Lula U Tsepamisitse Mahlo

Lekhetlo la ho qetela ha u bona motsoala oa hau a khutletse kolecheng, ka hona u na le lintho tse ngata tseo u lokelang ho li etsa. Empa ho sesa lipale ka sekotlolo sa pompo ea artichoke ho ke ke ha u thusa ka letho. Bafuputsi ba sepetlele sa Fora sa Hôtel-Dieu ba fumane hore basali ba neng ba mamela pale nakong ea lijo tsa motšehare ba ne ba ja ka karolo ea 15 lekholong ho feta ba jang ba khutsitse.

"Ha u phathahane, ha u latsoe ka botlalo ntho e ngoe le e ngoe, ka hona u tloaetse ho ja ho feta tekano," ho bolela Richter. Ela hloko moqoqo ka botlalo kapa u lule fatše hore u tsepamise kelello lijong tse ka pel'a hao - u tla ananela ka bobeli haholoanyane." Moo u lutseng lijong tsa mantsiboea le tsona ke litaba. Leka ho koala setulo haufi le motsoalle oa ngoan'eno ea motle: Phuputso e ncha e phatlalalitsoeng koranteng ea Appetite e fumane hore basali ba jang ha monna a le teng ba ja likhalori tse 358 tse fokolang ho feta ha ba ne ba ja le sehlopha sa basali. Bafuputsi Univesithing ea McGill ea Canada ba re hangata basali ba hatella ho ja ha bona ka pela motho oa bong bo fapaneng. Ba boetse ba tloaetse ho bonahatsa litloaelo tsa balekane ba bona ba ho jela, ka hona qoba setulo se haufi le motsoalle eo ka takatso e kholo ea lijo le metabolism e ntle.

Tsoela pele ho bala bakeng sa seteiso se seng sa malebela a ho theola boima ba 'mele se hlileng se sebetsang.

[header = Malebela a ho theola boima ba 'mele ka matsatsi a phomolo: ho koala mahlo ho ka thusa morerong oa hau oa ho theola boima ba' mele.]

Robala ka tsela ea ho theola boima ba 'mele? Bala malebela a rona a ho qetela a lijo tsa matsatsi a phomolo ho tseba haholoanyane.

Keletso ea ho theola boima ba 'mele matsatsi a phomolo # 9. tšoara tse ling tsa ZZZ's

Pakeng tsa ho lokisetsa ntlo ea hau baeti ba kantle ho toropo le ho phethela ho ea mabenkeleng ka matsatsi a phomolo, boroko e kanna ea ba ntho ea pele e khaoloang lenaneng la hau la lintho tse sa feleng. Empa ho qhekella ka mahlo ho ka etsa ho fetang feela ho etsa hore motho a be tlas'a mahlo: Lipatlisiso tse hatisitsoeng ho Public Library of Science li fumane hore batho ba robetseng lihora tse ka tlaase ho tse hlano ba ne ba e-na le leptin e tlaase, hormone e laolang hore na u ikutloa u tletse hakae. , ho feta ba robetseng ka makhetlo a robeli. Ho feta moo, batho ba sa robaleng ba ne ba boetse ba e-na le litekanyetso tse phahameng tsa ghrelin, e leng hormone e ’ngoe e tsosang takatso ea lijo. Richter o re: “Ha u khathetse, u ikutloa u lapile ’me u sa khotsofala ka mor’a lijo, e leng se ka etsang hore u be le boima ba ’mele.

Ho etsa bonnete ba hore o robala nako e telele, beha alamo bakeng sa hora pele u robala e le khopotso ea hore u qale ho kokobela. Haeba u sa khaotse ho bonesa ka lintho tse 1,001 tseo u ntseng u lokela ho li fihlela pele beke e fela, etsa lethathamo pele u kena 'me u li boloke tafoleng ea hao e pela bethe. Ho beha matšoenyeho le mesebetsi ea hau pampiring ho tla u thusa ho hlakola likelello-tsa hau e le hore u ka qala ho lora ka hore na u tla shebahala joang moaparong oo oa Selemo se Secha!

Fumana malebela a phomolo a ho theola boima ba 'mele ho Shape.com.

Tlhahlobo bakeng sa