Litsela tse 5 tse Molemohali tsa ho Khutlisa Metsi ka Potlako

Litaba

• Matšoao le matšoao a ho felloa ke metsi 'meleng
• 1. Metsi
• 2. Kofi le tee
• 3. Lebese le mafura le tlaase
• 4. Litholoana le meroho
• 5. Litharollo tsa molomo oa metsi
• Ntlha ea bohlokoa

Ho bohlokoa ho khutlisetsa metsi 'meleng kamora ketsahalo efe kapa efe e bakang mofufutso o boima, joalo ka boikoetliso bo matla, seboka sa sauna, kapa sehlopha se chesang sa yoga.

Ho fa metsi metsi hape ho bohlokoa bakeng sa ho thibela litlamorao tsa ho felloa ke metsi 'meleng haeba o na le ntaramane ea mpeng kapa o hlaphoheloa bosiung ba ho noa.

Sengoloa sena se bua ka matšoao a ho felloa ke metsi 'meleng le mekhoa e metle ea ho hlapolla metsi kapele lapeng.

Matšoao le matšoao a ho felloa ke metsi 'meleng

Sele e 'ngoe le e' ngoe, lisele le setho sa 'mele oa hau li hloka hore metsi a sebetse.

Metsi a thusa ho laola mocheso oa 'mele, ho tlotsa manonyeletso, ho tsamaisa limatlafatsi, ho tlosa litšila le ho tsamaisa mali. Seo se bolela hore 'mele oa hau o ke ke oa etsa mesebetsi ena hantle haeba o felloa ke metsi, e etsahalang ha o lahleheloa ke maro ho feta kamoo o kenang ().

Mohlala, o ka felloa ke metsi ka lebaka la ho fufuleloa, ho hlatsa, ho ba le lets'ollo, kapa ho noa meriana e nolofalletsang ho lahleheloa ke metsi.

Batho ba bang ba kotsing ea ho felloa ke metsi ho feta ba bang, ho kenyeletsoa bana, batho ba baholo, le batho ba nang le maemo a itseng a bongaka a kang lefu la tsoekere le lefu la liphio ().

Matšoao a ho felloa ke metsi 'meleng a kenyelletsa (, 2):

• lenyora le eketsehileng
• molomo o omileng
• ho rota khafetsa
• letlalo le ommeng
• mokgathala
• ho tsekela
• hlooho e opang

Mmala oa moroto hape ke sesupo se tloaelehileng sa boemo ba hydration. Ka kakaretso, 'mala o batalatsi, o haelloa ke metsi. Seo se boletse, 'mala o ka fetoha ka mabaka a mang ntle le boemo ba hau ba hydration, ho kenyelletsa lijo, ts'ebeliso ea meriana e itseng, le maemo a mang a bongaka (,,).

Boithuto bo bontšitse hore 'mala oa moroto ke sesupo se nepahetseng sa metsi ho bana le ho batho ba baholo empa eseng ho batho ba baholo (,,).

Haeba u tšoenyehile ka boemo ba hau ba hydration ba hau kapa ba motho e mong, mona ke litsela tse 5 tse molemohali tsa ho nosetsa metsi ka potlako.

1. Metsi

Le ha ho sa makatse hore ebe, hangata metsi a nooang ke tsela e ntle ebile e theko e tlase ea ho lula o le metsi le ho fa metsi hape.

Ho fapana le lino tse ling tse ngata, metsi ha a na tsoekere kapa likhalori tse ekelitsoeng, e leng se etsang hore e be se loketseng ho noa letsatsi lohle kapa ka kotloloho ha o hloka ho hlapolla hape, joalo ka kamora ho ikoetlisa.

Ke habohlokoa ho hlokomela hore lintlha tse fapaneng, ho kenyeletsoa le liphatsa tsa lefutso, li baka batho ba bang ho lahleheloa ke sodium e ngata ka mofufutso oa bona ho feta ba bang. U kanna oa ba "sesepa se letsoai" haeba u lula u e-na le mesifa ea mesifa ka boikoetliso kapa haeba mofufutso oa hao o u hlaba mahlo ().

Haeba e 'ngoe ea tsona e sebetsa ho uena, etsa bonnete ba hore ha o nkele feela mokelikeli o lahleheloang ke mofufutso empa le sodium sebaka, haholoholo kamora ho ikoetlisa ka matla kapa nako e telele libakeng tse chesang.

Seo se boletse, ntle le haeba o nka karolo ketsahalong e telele, e matla joalo ka ketsahalo ea mamello e matla tikolohong e chesang, sodium eo o e felloang ke mofufutso e ka nkeloa sebaka habonolo ke phepo e nepahetseng ().

Bakeng sa batho ba bangata, metsi a nooang a lekane ho khutlisetsa metsi 'meleng. Haeba u jesi e letsoai, etsa bonnete ba hore o nka sebaka sa sodium le mokelikeli o lahleheloang ke mofufutso, haholo-holo ka phepo e nepahetseng.

2. Kofi le tee

Kofi le tee li na le k'hafeine e hlasimollang, e ka fokolisang metsi butle-butle ka bongata, hobane e sebetsa joalo ka diuretic ().

Leha ho le joalo, ho noa kofi le tee ka bongata bo itekanetseng ho ka tšoana le ho nosetsa metsi joalo ka metsi a nooang 'me ea sebetsa e le mokhoa o mong o fanang ka matla.

Caffeine e fetoha 'mele o fokolisang metsi feela ka tekanyetso e ka bang 250-300 mg, e lekanang le linoelo tsa kofi tse peli ho isa ho tse tharo (240-ml), kapa linoelo tsa tee tse hlano ho isa ho tse robeli (240-ml).

Phuputsong, batho ba 50 ba noang kofi khafetsa ba noa linoelo tse 4 (800 ml) tsa kofi tse nang le 1.8 mg ea caffeine ka ponto (4 mg ka kg) ea boima ba 'mele ka letsatsi. Ha e bone phapang e kholo lipakeng tsa kofi le metsi mabapi le bokhoni ba ho fa metsi metsi ().

Haeba u sa rate lino tse tahang, leka ho eketsa lebese la almonde le sa tsoekere kofi ea hau, kapa litlama le linoko tse kang sinamone, nutmeg, kapa lemongrass ho tee ea hau.

Ho noa kofi le tee e itekanetseng ho na le litšobotsi tse tšoanang tsa metsi joaloka metsi. Hape, litaba tsa bona tsa caffeine li ka u fa matla.

3. Lebese le mafura le tlaase

Ntle le ho fa limatlafatsi tse ngata, lebese le na le litšobotsi tse ntle haholo tsa metsi.

Lebese ka tlhaho le na le li-electrolyte tse ngata, tse thusang ho leka-lekanya bongata ba metsi 'meleng oa hau ().

Lipatlisiso li bontšitse hore lebese le mafura le mafura a tlase a u fa metsi hape le lino tse tummeng tsa lipapali kamora ho ikoetlisa ka matla, ha o ntse o fana ka protheine le limatlafatsi tse ling tsa bohlokoa (,).

Protheine ea boleng bo holimo lebeseng e boetse e e etsa seno se loketseng sa kamora ho ikoetlisa bakeng sa ho qala ho lokisa mesifa le ts'ebetso ea ho aha bocha (,).

Hopola feela hore ho noa lebese kamora ho ikoetlisa ho ka baka mathata a ka mpeng joalo ka ho ruruha. Hape, ha se khetho e nepahetseng bakeng sa batho ba sa mamellaneng le lactose kapa liprotheine tse itseng tsa lebese (,).

Lebese - e leng lebese le felletseng la mafura - le lona e kanna ea se ke ea ba khetho e ntle haeba u ba le lets'ollo kapa ho hlatsa, kaha ho ka mpefatsa maemo ana ().

Lebese le mafura le mafura a tlase le ka sebelisoa e le mokhoa o atlehang oa ho ikoetlisa kamora 'boikoetliso kapa seno se akaretsang sa ho khutlisetsa metsi' meleng haeba u sena mamello ea lactose kapa liprotheine tsa lebese.

4. Litholoana le meroho

Metsi, litholoana le meroho tse nang le 80-99% li etsa senate-khoa ().

Ha ho bapisoa, lijo tse ntlafalitsoeng haholo joalo ka li-cookies, li-crackers, lijo-thollo le li-chips li na le 1-9% ea metsi ().

Litholoana le meroho tse nang le metsi a mangata li kenyelletsa:

• monokotsoai
• mahapu
• lilamunu
• morara
• lihoete
• lethisi
• Khábeche
• sepinichi

Boloka mefuta e mengata ea litholoana le meroho e mecha 'me u boloke mahapu a li-cubed ka sehatsetsing sa hau bakeng sa phihlello e bonolo le e bonolo.

Litholoana le meroho e hoammeng le tsona li na le phepo e ntle joaloka tse ling tse ncha, 'me maemong a mang li na le phepo e ntle.

Hangata ho nka matsatsi kapa libeke pele litholoana le meroho e sa tsoa etsoa e fihla poleiting ea hau. Nakong eo, oxidation e ka baka tahlehelo ea limatlafatsi. Ka lehlakoreng le leng, litholoana le meroho e hoammeng li hoamisoa nakoana kamora kotulo, e bolokang boholo ba limatlafatsi tsa eona.

Mohlala, phuputso e 'ngoe e bontšitse hore linaoa tse tala tse hoammeng le blueberries li na le vithamine ea C e ngata ho feta tse ling tsa tsona tse ncha ().

Leka ho etsa smoothie e nang le phepo e ntle, e nang le limatlafatsi ka ho kopanya litholoana le meroho ea hau e sa tsoa khuoa kapa e hoammeng ho blender hammoho le lebese kapa yogurt ea Greece.

Ka lebaka la metsi a eona a mangata, litholoana le meroho tse sa tsoa khuoa le tse hoammeng li etsa seneke se hlasimollang.

5. Litharollo tsa molomo oa metsi

Litharollo tsa molomo ke mekhoa e ikhethang e sebelisetsoang ho thibela le ho alafa ho felloa ke metsi 'meleng ho bakoang ke letshollo kapa ho hlatsa.

Ba boetse ba khothallelitsoe ho matlafatsa boikoetliso le ho thibela kapa ho phekola babalase.

Litharollo tsena li thehiloe metsing 'me hangata li na le li-electrolyte tse kang sodium, chloride le potasiamo, hammoho le tsoekere, hangata e le mofuta oa dextrose. Litharollo tse ling tsa khoebo li na le lisebelisoa tse ling tse kang li-prebiotic le zinc.

Ha lino-mapholi tsena li thusa ho nkela maro le li-electrolyte tse lahlehileng, li ka ba theko e phahameng (,).

Ka lehlohonolo u ka iketsetsa u sebelisa lisebelisoa tsena tse tloaelehileng tsa kichineng (24):

• Lilithara tse 1 tsa metsi
• Di-teaspoon tse 6 tsa tsoekere
• 1/2 teaspoon ea letsoai

Li kopanya ka sekotlolo se seholo kapa pitsa ebe u hlohlelletsa ho fihlela tsoekere le letsoai li qhibiliha. U ka sebelisa li-enhancer tsa tatso ho ntlafatsa tatso ha ho hlokahala - u hopole feela hore e kanna ea ba le litlolo tse monate tsa tlhaho kapa tsa tlhaho.

Metsoako ea hydration ea molomo e na le metsi, li-electrolyte le tsoekere. U ka iketsetsa tharollo e bonolo ea metsi 'meleng lapeng u sebelisa metsi, letsoai le tsoekere.

Ntlha ea bohlokoa

Ho felloa ke metsi 'meleng ho etsahala ha' mele oa hau o lahleheloa ke maro a mangata ho feta ao o a hlokang.

Bakeng sa batho ba bangata, metsi a nooang ke tsela e molemohali ea ho lula ba e-na le metsi le ho hlapolla hape.

Likhetho tse ling li kenyelletsa kofi, tee, lebese, litholoana, meroho le tharollo ea metsi ea molomo.

U se ke ua tsilatsila ho bua le mofani oa tlhokomelo ea bophelo haeba u amehile ka boemo ba hau ba metsi kapa ba motho e mong.