U ka theola boima ba 'mele hakae ka libeke tse peli?

Litaba

• 'Mele oa hau le boima ba' mele
• Malebela a ho theola boima ba 'mele
• Ntlha ea bohlokoa

Ke tsela efe e molemohali ea ho theola boima ba 'mele?

Haeba u batla ho theola boima ba 'mele, u kanna oa ipotsa hore na u ka theola boima ba' mele joang ka mokhoa o sireletsehileng bekeng kapa tse peli. Khothaletso e leka ho theola lipakeng tsa ponto e le 'ngoe ho tse peli ka beke.

Ho theola boima ba 'mele ka sekhahla se liehang le se tsitsitseng ho hlile ho betere bakeng sa' mele oa hau hobane ho thusa ho netefatsa hore 'mele oa hau o lahleheloa ke mafura le ho o boloka o theohile. Ha o theola boima ba 'mele haholo kapele haholo, o qetella o theotse boholo ba metsi ka lebaka la ho felloa ke glycogen. Boima ba mofuta ona bo tla khutla kapele ha o khutlisa glycogen. Ho theola boima ba 'mele ha ho tšoane le ho lahleheloa ke polokelo ea mafura. Ho theola boima ba 'mele le ho bo boloka, o tla hloka ho theola mafura, eseng metsi feela.

'Mele oa hau le boima ba' mele

Boima bo phetseng hantle bo fapana ho motho ka mong. Ho bohlokoa hore le ka mohla u se ke ua ahlola bophelo ba hau bo botle u ipapisitse le palo feela sekaleng, empa ho e-na le hoo boloka boima bo phetseng hantle bakeng sa mofuta oa 'mele oa hau. Litopo tsa batho ba bang li ka tšoara metsi kapa tsa tšolla boima ba metsi kapele. Ka tsela efe kapa efe, o lokela ho qala ho bona 'mele oa hau o fetoha khoeling ea pele kapa tse peli tsa tahlehelo ea boima ba' mele.

Ikemisetse ho theola liperesente tsa 10 tsa boima ba 'mele oa hau qalong, ka sekhahla sa ponto e le' ngoe ho isa ho tse peli ka beke, 'me u boloke boima boo ka likhoeli tse tšeletseng pele o tsoela pele ho theola boima bo bong hape.

Le uena u ka sheba ngaka ea hau ho fumana hore na u nonne haholo, hobane mefuta e fapaneng ea 'mele e ka ba boima ho feta ba bang. Mohlala, motho ea nang le sebopeho sa mesifa a ka ba boima ho feta motho ea nang le moaho o mosesaane haholo, empa a se ke a ba motenya haholo. Haeba o nonne haholo, ho theola boima ba 'mele ho ka thusa ho fokotsa menyetla ea ho ba le mathata a bophelo bo botle, joalo ka lefu la tsoekere le lefu la pelo.

Malebela a ho theola boima ba 'mele

Ho na le litsela tse ngata tse fapaneng tsa ho theola boima ba 'mele, empa ka kakaretso, mokhoa ona o bonolo: ja o phetse hantle' me u tsamaee haholoanyane. U se ke ua tšoasoa ke lijo tsa feshene kapa mekhoa ea boikoetliso. Ho e-na le hoo, khetha mekhoa ea ho ja e utloahalang tseleng eo u phelang ka eona le mekhoa e u khahlang.

NIH e khothaletsa mehato e 'maloa ea ho fokotsa boima ba' mele, ho kenyelletsa:

• Ho bala lik'halori. Motho e mong le e mong o fapane, empa ho ja likhalori tse 1 000 ho isa ho 1200 ka letsatsi bakeng sa basali le likhalori tse ka bang 1 600 ka letsatsi bakeng sa banna. U theola boima ba 'mele ha' mele oa hau o noa likhalori tse fokolang ho feta kamoo o o chesang kateng. Ho fokotsa lik'halori tsa hau ka likhalori tse 500 ho isa ho tse 1000 ka letsatsi ho tla fetoha sekhahla sa tahlehelo ea boima ba ponto e le 'ngoe ho isa ho tse peli ka beke.
• Tsepamisa maikutlo ho phepo e nepahetseng, eseng likhalori. Empa o lokela ho hopola hore lijo tse matlafatsang, tse ncha li phetse hantle ho feta lijo tse sebelisitsoeng tsa "lijo". Khalori e tlase ha e bolele hore o phetse hantle! Hape ke habohlokoa ho ja lijo tse lekaneng letsatsi le leng le le leng e le hore 'mele oa hau o se ke oa nahana hore o lapile le ho fokotsa metabolism ea hau. Tsepamisa maikutlo lijong tse nang le phepo e nepahetseng ka liprotheine tse omeletseng, meroho e mengata e mecha, li-carbohydrate tse sa sebetsoang le mehloli ea litholoana, le mafura a fokolang.

Ntlha ea bohlokoa

Senotlolo sa ho theola boima ba 'mele ka katleho ke ho hopola hore ho fokotsa boima ba' mele butle butle ho molemo 'meleng oa hau ho feta phetoho e kholo. Haeba u latela mekhoa e metle ea ho theola boima ba 'mele, u lokela ho fokotsa tahlehelo ea boima ba metsi ha u ntse u eketsa tahlehelo ea boima ba' mele mafura, leha e le bekeng ea pele. Hopola ho tsepamisa maikutlo a hau ho theha bophelo bo botle ba bophelo, eseng feela ho fetola boima ba 'mele oa hau.

Haeba u sa hlokomele phapang qalong, tsoela pele ho ja le mekhoa e metle ea ho ja le ho ikoetlisa. E mong le e mong o theola boima ba 'mele ka tsela e fapaneng. Haeba u na le "off" letsatsi, u se ke ua tela. Tsoelo-pele e etsoa ha nako e ntse e ea 'me ha e senyehe ke ice cream splurge e le' ngoe bosiu haholo.