Na Boima ba Hao ke Lifutso? Morero ke ona

Litaba

• Boima le liphatsa tsa lefutso 101
• Kamoo Genetics Impact Metabolism
• Liphatsa tsa lefutso le ho fokotsa boima ba 'mele
• Mokhoa oa ho Fumana Boima ba Hao bo Botle
• Tlhahlobo bakeng sa

U ka fumana pososelo ea hao le khokahano e potlakileng ea mahlo ho tsoa ho mme oa hau, 'mala oa moriri oa hau le boits'oaro ho ntate oa hau - empa na boima ba hau ba lefutso le bona bo tšoana le litšobotsi tsee tse ling?

Haeba u ntse u loantšana le 'mele oa hau (hobane e hlile e mabapi le seo, eseng boima ba' mele) - mme le ba lelapa la hau le bona ba etsa joalo - ho ka ba bonolo ho beha molato kapa botenya ho liphatsa tsa lefutso. Empa na liphatsa tsa hao tsa lefutso li hlile li rera hore u be e mong oa karolo ea 33 lekholong ea Maamerika a batenya kapa karolo ea 38 lekholong e nonneng?

Ha e le hantle, karabo ke che, empa ho na le bopaki bo ntseng bo eketseha ba mahlale ba taba ea ho fokotsa boima ba 'mele-le ho bo theola-ho ba thata le ho feta.

Boima le liphatsa tsa lefutso 101

Le ha liphatsa tsa lefutso tse makholo li ama boima ba 'mele ka litsela tse nyane, liphetoho tse' maloa tse tsebahalang li matha ka malapeng 'me ho bonahala li beha batho boteng. (Liphetoho tsena ha li hlahlojoe khafetsa, kahoo u se ke oa lebella hore ngaka ea hau e li sibolle litekong tsa hau tsa selemo le selemo tsa mali.)

Ka mohlala, motho ea nang le tšekamelo ea lefutso ea ho ba le boima ba 'mele o tla ba le nako e thata ho laola tlala — tse ling tsa liphetoho liphatseng tsa lefutso li kenyelletsa ho hanela hormone e hatellang tlala leptin — le nako e thata ea ho theola boima ba' mele hang ha e se e nonne ho feta motho ea se nang lefutso leo. boelana.

Leha ho le joalo, hore na liphatsa tsa hau tsa lefutso li itlhalosa joang e kanna eaba ke uena ea ikhethileng. "Liphatsa tsa lefutso tsa botenya ha li utloisisoe hantle," ho bolela Howard Eisenson, M.D., motsamaisi ea ka sehloohong oa Duke Diet & Fitness Center. O supa hore lipatlisiso li bontša hore liphatsa tsa lefutso li ikarabella ho liperesente tse 50 ho isa ho tse 70 tsa phapang ea boima ba rona. Seo se bolela hore, leha o na le liphatsa tsa lefutso tse u lebisang ho ba boima bo phahameng, ho hang ha se tumellano e entsoeng. Dr. Eisenson o re: “Hobane feela motho a na le botenya bo bongata lelapeng la hae ha ho bolele hore o tla ba le botenya ka ho feletseng. Esita le har'a batho ba nang le tšekamelo ea liphatsa tsa lefutso mabapi le botenya, ho na le batho ba lulang boemong bo tlase ba boima. (ICYMI: Lifoto tsa Phetoho ea Mosali enoa li Bontša Hore ho theola boima ba 'mele ke Halofo feela ea Ntoa)

Kamoo Genetics Impact Metabolism

E eketsa ka ho re: Tsela e molemohali ea ho qoba ho ba motenya ke ho lula u le boima ba 'mele pele. Phuputso ea morao-rao e senola mabaka a hore na hobaneng ha o se o theotse boima ba 'mele, o tlameha ho ja hanyane mme o ikoetlise haholoanyane ho boloka mmele oa hau o le boima bo bocha bo tlase ho feta motho ea bophahamo le boima bo lekanang ea so kang a ba boima - ha e le hantle , ho itima lijo 'meleng bophelo bohle ba hao hore feela u tsebe ho senya. (E amanang: 'Nete ka Phokotso ea Boima ba' mele Kamora ho Lahleheloa ho hoholo)

Lebaka ke hore ketso ea ho theola boima ba 'mele e beha' mele oa hau maemong a nang le bothata ba 'mele-nako e kae, ha ho motho ea nang le bonnete. Ka hona, o hloka likhalori tse fokolang feela hore o lule o le mosesaane, le haeba o sa leke ho lahleheloa ke. James O. Hill, Ph.D., motsamaisi e moholo oa Anschutz Health and Wellness Center, Univesithing ea Colorado, o re: "Ho na le kotlo eo re lokelang ho e lefa bakeng sa ho nona."

U lefa ntho e itseng ea kotlo, leha mohlomong e le e nyane, leha u ne u le motenya feela, ho eketsa Joseph Proietto, M.D., mofuputsi le ngaka Univesithing ea Melbourne, Australia. Thuto ea hae, e hatisitsoeng ho New England Journal of Medicine, e fana ka maikutlo a hore haeba u ka theola karolo ea 10 lekholong ea boima ba 'mele oa hae — ka mohlala, ho tloha ho liponto tse 150 ho ea ho tse 135 — ho na le phetoho e tšoarellang maemong a lihormone tse laolang tlala e tla etsa hore u lakatse lijo. Dr. Proietto o re: "'Mele o batla ho sireletsa boima boo u neng u kile ua ba le bona pele, 'me o na le mekhoa e matla ea ho finyella seo. Hang ha o tlohela ho itebela, boima bo khutlela morao hobane metabolism ea hau ha e sebetse hantle. Ke ka hona ho theola boima ba 'mele haholo le ho bo boloka bo etsahalang khafetsa. (Ho feta mona: Na U ka Potlakisa Metabolism ea Hao?)

Liphatsa tsa lefutso le ho fokotsa boima ba 'mele

Hoo e ka bang hajoale, o kanna oa nyahamisoa ke hore liponto tse 15 tse loantšitsoeng ka thata tseo u li lahlileng li tla khutla hape. Empa u se ke ua tela. Ho tseba feela hore o tla tlameha ho ikitlaetsa kamehla ho feta halofo ea ntoa.

"E mong le e mong tšimong ea ka joale oa lumela hore thibelo e mabifi ea ho nona ke tsela ea ho tsepamisa maikutlo ho rona," ho bolela Steven Heymsfield, M.D., motsamaisi ea ka sehloohong oa Pennington. Ho nepahetse: Taba e bonolo ea hore u boloka boima ba hau, leha e se se loketseng empa e le haufi le maemo a bophelo bo botle, ke katleho e kholo mme e tla u beha ka pele ho papali ke hore u ntse u ipotsa hore na u ka lahleheloa ke eng. boima ba 'mele le liphatsa tsa lefutso tse mpe. "E-ja hantle 'me u ikoetlise; esita le haeba u etsa lintho tseo 'me u sa fokotse boima ba' mele, u ntse u tla phela hantle, "ho bolela Dr. Heymsfield. (Hobane, khopotso, boima ha bo lekane le boemo ba bophelo bo botle.)

Ho bonolo ho sebetsana le liponto tse 'maloa. Frank Greenway, M.D., setsebi sa endocrinologist se Pennington Biomedical Research Center, o re: “U ka lahleheloa ke karolo ea 5 lekholong kapa ho feta ea boima ba ’mele oa hao ’me ka ho ikitlaetsa ho se hokae, ua qoba ho etsa joalo. Ho ja hantle ke senotlolo sa ho theola boima ba 'mele, boikoetliso ke senotlolo sa ho boloka.

Haeba ha o so ka o nona haholo, "ha ho hlokahale hore o etse ho feta motho ea nang le hona," ho bolela Dr. Hill. "Ha ho nke metsotso e 90 ea boikoetliso ka letsatsi ho thibela boima ba 'mele, empa ho ka nka chelete e ngata ho boloka liponto hang ha u se u li fokolitse. Ha ho na toka, empa ho joalo."

Ho theola boima ba 'mele ho hoholo hape ho ka etsa hore lihormone tsa hau li ee haywire. Phuputso ea Dr. u lapile leha 'mele oa hau o sa hloke mafura.

Ha o tlameha ho boloka lijo nako e telele, kelello ea hau e bapala ka uena. Ha u qala ho ja lijo, ho bolela John R. Speakman, Ph.D., oa Institute of Biological and Environmental Sciences e Scotland, 'mele oa hau o ntse o fofa sebakeng sa oona sa glycogen' me o tlosa boima ba metsi ao glycogen e bolokiloeng ka 'ona. sekala se bontša lerotholi le leholo. O re: "Lithuto tsa laborateng li bontšitse hore haeba u lula u ja, ho theola boima ba 'mele ka mor'a ho theoha hona ha pele ho tsitsitse ebile ha ho fihle sehlabeng," o re. Empa lefatšeng la 'nete, hobane ho lahleheloa ke boima ba 'mele ho bonahala ho fokotseha, batho ba atisa ho lahleheloa ke boikemisetso ba bona le ho ba thata ho feta lijong tsa bona ho feta libekeng tseo tsa pele, kahoo ba theha sehlaba sa sebele. (Ho feta mona: Mokhoa oa ho emisa ho ja lijo tsa Yo-Yo hanngoe le ho bohle)

Mokhoa oa ho Fumana Boima ba Hao bo Botle

Haeba u ka sebelisa ho theola li-lbs tse 'maloa ho fumana boima ba' mele bo thabileng, fumana khothatso ho Registry ea Naha ea Taolo ea Boima, e leng database e lekolang ba lahlileng bonyane liponto tsa 30 mme ba e boloka.

• Nchafatsa sepheo sa hau. "Seo se ba khothalelitseng ho qala ho theola boima ba 'mele se kanna sa se tšoane le se ba thusang ho se qoba," ho bolela Hill, ea ileng a theha ngoliso. Tšabo ea bophelo bo botle e kanna ea baka tahlehelo ea pele, mohlala, empa ho apara liaparo tseo ba li ratang ekaba lebaka hamorao.
• Fetohela koetlisong ea matla. Leha ho se na lintlha tse ngata mabapi le sena, Hill o re, hoa utloahala hore koetliso ea matla eo bahlokomeli bana ba e etsang, ke ntlha ea bokhoni ba bona ba ho lula ba le boima ba bona bo tlase. O re: "E thusa ho aha mesifa le ho thibela ho lahleheloa ke mesifa, 'me, ehlile, mesifa e chesa likhalori." Ke sa tsoa qala? Leka mokhoa ona o sa tšosang oa ho koetlisa ba qalang. (Lithuto li bonts'a HIIT e ka thusa le boitekong ba ho theola boima ba 'mele.)
• Ikoetlise haufi le letsatsi le letsatsi kamoo u ka khonang. Ho ikoetlisa ha batho ba sesefang ka katleho "ho tloha metsotso e 30 ka letsatsi ho isa ho 90, empa ka karolelano e ka ba 60," Hill o re. (Empa hopola, matsatsi a phomolo a sebetsang le ona a bohlokoa.)
• Tlama boikoetliso ho ntho e 'ngoe e bohlokoa ho uena. "Mosali e mong o itse o ipha nako ea bomoea letsatsi le leng le le leng, 'me nakong eo e khethehileng, oa tsamaea' me oa thuisa," Hill o re. O eketsa ka hore bahlokomeli ba nako e telele, ba bile ba fetola mesebetsi mme e ba litsebi tsa phepo kapa barupeli.

Tlhahlobo bakeng sa