Fokotsa Mafura Ao a Sebele!

Litaba

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Re korotla. We Ab Blast. Re qoba carbs. Heck, re tla kena ka tlas'a thipa ho tlosa ab flab.

Ka bomalimabe, lipatlisiso tsa morao-rao li bonts'a hore o ka tsieleha ho fihlela o putlama 'me o ja ho fihlela o felloa ke matla, empa haeba matsatsi a hau a tletse khatello ea maikutlo, pakete e phethahetseng e tšeletseng - kapa esita le karolo e bataletseng - e tla tsoela pele ho u phonyoha. .

Ke hobane mafura a ka mpeng a sebetsa ka tsela e fapaneng le a mafura a mang 'meleng. E na le phepelo e kholo ea mali le li-receptor tse ngata tsa cortisol, hormone ea khatello ea maikutlo. Maemo a Cortisol a phahama le ho theoha motšehare, empa ha o le tlasa khatello ea maikutlo khafetsa, bongata ba hormone eo o e hlahisang bo lula bo phahame. Ka khatello ea maikutlo e phahameng, ka lebaka leo, maemo a phahameng a cortisol, mafura a mangata a kenngoa ka mpeng hobane ho na le li-receptor tse ngata tsa cortisol moo.

Empa ab flab hase eona feela theko eo u ka e lefang bakeng sa khatello ea maikutlo e sa feleng (mofuta o entsoeng ke lenyalo le senyehang, mosebetsi oo u o hloileng, mathata a bophelo bo botle ba hau - ho e-na le ho re, tsitsipano e bakoang ke lerata la sephethephethe). Maemo a nako e telele a cortisol a boetse a bolaea li-neurone bokong le ho kena-kenana le li-neuro-transmitters tse ikutloang hamonate - tse kang dopamine le serotonin - e ka lebisang ho tepella maikutlong le ho ikutloa u imetsoe haholoanyane.

Matšoenyeho a mangata = mafura a mangata

Ka bokhutšoanyane, taba eohle ea mafura a mpeng e feta hole kamoo o shebahalang ka teng ka bikini: Mafura a thekeng la hao - seo bafuputsi ba se bitsang botenya bo bohareng - a amahanngoa le litekanyetso tse phahameng tsa lefu la pelo, lefu la tsoekere la mofuta oa 2 le mefuta e 'maloa ea mofetše . 'Me le hoja e le' nete hore lefutso le phetha karolo ea mofuta oa 'mele ka kakaretso (ke hore, hore na u "apole" ho feta "pere"), ho bolela Brenda Davy, Ph.D., RD, motlatsi oa moprofesa Virginia Tech. Blacksburg, "liphatsa tsa lefutso li etsa karolo ea 25-55 lekholong feela ea tšekamelo ea ho ba le mafu a tebileng ka ho fetisisa a amanang le mafura a ka mpeng - se setseng ke mokhoa oa bophelo."

Liphuputso tse ntseng li tsoela pele Univesithing ea California, San Francisco (UCSF), li bontša hore ha ho na taba le hore na 'mele o mosesane ka tsela e ngoe; haeba maemo a khatello ea maikutlo a phahame, mafura a ab a tla eketseha. "Batho ba bitsoang 'high-stress responders' [ba hlahisang cortisol e ngata ho arabela khatello ea kelello ho feta ba bang] ba na le mafura a mangata a bohareng, ho sa tsotellehe boima ba 'mele," ho bolela Elissa Epel, Ph.D., motlatsi oa moprofesa lefapheng la mafu a kelello UCSF le mongoli oa lithuto tse 'maloa mabapi le khatello ea maikutlo le boitšoaro ba ho ja ho basali ba premenopausal.

Lijo tse ntle ka ho fetisisa tsa ho lahleheloa ke ab flab

Tsena tsohle li bolela hore ho na le sebaka se le seng se bonolo ho qala: Haeba u batla ho tlosa mafura bohareng ba sebaka sa hau, qala ka ho hlahisa mekhoa ea ho fokotsa khatello ea maikutlo e kang ho thuisa, boikoetliso le ho hema haholo. Setsi sa Bongaka sa Kelello / 'Mele se Chestnut Hill, Mass. - se thehiloe ke Herbert Benson, MD, sengoli sa Karabo ea Phomolo (Quill, 2000) le setsebi sa liphello tse kotsi tsa khatello ea kelello - o sebelisa mekhoa ena kaofela lenaneong la eona la Lighten Up, moo barupeluoa ba ithutang ho laola khatello ea kelello e bakang liphetoho tsa hormone tse phethang karolo ea boima ba 'mele.

Lenaneo la Lighten Up le na le karolo e 'ngoe ea bohlokoa bakeng sa ho fokotsa boima ba' mele: Barupeluoa ba latela Lijo tsa Mediterranean, tse hatisang lijo tse matlafatsang tse kang litlhapi, linate le lipeo, lijo-thollo, linaoa, litholoana le meroho. Ho fapana le lijo tse tloaelehileng tsa Amerika, leano la Mediterranean la ho ja le tlosa kapa ho fokotsa mafura a mangata le lijo tse entsoeng 'me le kenyelletsa mafura a phetseng hantle, haholo-holo omega-3 fatty acids. (Mehloli e molemo ka ho fetisisa ea omega-3s ke litlhapi tse mafura tse kang salmon, herring, sardines le mackerel; haeba u sa rate litlhapi, leka li-flaxseed kapa walnuts.)

Lijo tsa Mediterranean li bonahala li na le seo bafuputsi ba se bitsang phello e khahlano le ho ruruha mekhoeng le mesebetsing e mengata ea 'mele ea rona, ho bolelang hore e loantša litlamorao tse mpe tsa khatello ea maikutlo e sa foleng.

Lijo tsa 'nete tse khahlanong le khatello ea maikutlo

Ho ja seo ho thoeng ke "lijo tsa boiketlo" (tefiso e nang le lik'habohaedreite tse ngata tse kang likuku, bohobe le pasta) ho ka 'na ha u thusa hore u ikutloe u khobile matšoafo ka nako e khutšoanyane, empa u tsoele pele ka hloko "Hlokomela 'Li-Carbs Tse Matšeliso'"). Ha nako e ntse e ea, theko eo u tla e lefa bakeng sa ho leka ho fokotsa khatello ea maikutlo ka li-fiber tse tlase, carb e phahameng (le khalori e phahameng!) Ke mafura a mpeng.

Phuputsong ea hae ea morao-rao, Epel o fumane hore banna le basali ba jang ho feta tekano ka lebaka la khatello ea maikutlo ba ne ba e-na le litekanyetso tse phahameng tsa insulin le cortisol, e leng se neng se phahamisa kotsi ea mafu a tebileng haholoanyane, ho akarelletsa le lefu la tsoekere.

Limatlafatsi tse bonts'ang tšepiso e kholo ea phokotso ea khatello ea maikutlo nako e telele ke lejoe la bohlokoa la lijo tsa Mediterranean: omega-3 fatty acids. Le hoja ho ka utloahala ho makatsa, ho fumana mafura a mangata a "ntle" ho amana le ho fokotseha ha mafura a 'mele, ho akarelletsa le mafura a ka mpeng. Liphuputso tse 'maloa tsa morao-rao li bonts'a hore ho ja mafura a omega-3 ho ka fokotsa tlhahiso ea hormone e' ngoe ea khatello ea maikutlo, epinephrine (aka adrenaline).

Le ha litsebi li tseba hore maemo a phahameng a cortisol a kenya letsoho ho bokelleng ho sa tloaelehang ha mafura a ka mpeng le nts'etsopele ea mafu a sokelang bophelo, ha ba so ka ba fumana sepekere sa boloi ho hlakola thaere ea hau ea nakoana. Kamora nako e telele, ho amohela mekhoa e joalo ka ho ikoetlisa khafetsa, mekhoa ea boikhathollo le mokhoa oa ho ja oa Mediterranean ke linotlolo tsa ho theha bophelo bo botle, bo thabileng - mme eseng feela pheko ea ab flab!

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