Na ho hobe ho theola boima ba 'mele kapele?

Litaba

• Ke eng e nkoang e le boima ba 'mele bo boima?
• Na U ka Lula U Theola Boima ba 'Mele?
• Likotsi tsa ho theola boima ba 'mele kapele haholo
• U kanna oa Lahleheloa ke Mosifa
• E kanna ea Theola Metabolism ea Hau
• E kanna ea baka Khaello ea phepo e nepahetseng
• E kanna ea baka Majoe a Majoe
• Litla-morao tse ling
• Malebela a ho u thusa ho theola boima ba 'mele ka sekhahla se phetseng hantle
• Ntlha ea Bohlokoa

Ho tloaelehile ho batla ho theola boima ba 'mele kapele kamoo ho ka khonehang.

Empa mohlomong u boleletsoe hore ho molemo ho theola boima ba 'mele butle butle, butle-butle.

Ke hobane liphuputso tse ngata li bonts'a hore batho ba theolang boima ba 'mele butle ba na le monyetla oa ho o tlosa nako e telele. Ho theola boima ba 'mele butle-butle ho tla le likotsi tse fokolang haholo tsa bophelo bo botle (1,,).

Leha ho le joalo, liphuputso tse 'maloa tsa morao-rao li fumane hore ho theola boima ba' mele ka potlako ho ka ba hantle ebile ho bolokehile joalo ka ho theola boima ba 'mele butle (4,).

Kahoo na ho hlile ho hobe hore u theole boima ba 'mele ka potlako? Sengoloa sena se cheka lipatlisisong ho utulla 'nete.

Ke eng e nkoang e le boima ba 'mele bo boima?

Ho ea ka litsebi tse ngata, ho fokotsa lik'hilograma tse 1-2 (0.45-0.9 kg) ka beke ke sekhahla se phetseng hantle le se sireletsehileng (1,,).

Ho lahleheloa ke ho feta moo ho nkuoa ho le lebelo haholo mme ho ka u beha kotsing ea mathata a mangata a bophelo bo botle, ho kenyeletsoa ho lahleheloa ke mesifa, li-gallstones, khaello ea phepo e nepahetseng le ho theoha ha metabolism (4,,, 8).

Litsela tse atileng haholo tseo batho ba lekang ho theola boima ba 'mele kapele ke ka ho ikoetlisa haholo, le ka ho latela "lijo tse senyehang" kapa lijo tse nang le likhalori tse tlase haholo tse ka tlase ho likhalori tse 800 ka letsatsi.

Hangata batho ba khetha khetho ea ho ja lijo tse nang le likhalori tse tlase haholo, hobane hangata ho bonolo ho theola boima ba 'mele ka ho ja ho feta boikoetliso ().

Leha ho le joalo, haeba u sa tsoa qala moralo oa ho ja kapa oa ho ikoetlisa, u ka theola boima ba lik'hilograma tse fetang 0,9 bekeng ea hau ea pele.

Bakeng sa nako ena ea pele, boima ba 'mele bo potlakileng bo tloaelehile hantle. Boima boo u bo fokotsang nakong ena bo bitsoa “boima ba metsi.”

Ha o sebelisa likhalori tse fokolang ho feta 'mele oa hau o chesa,' mele oa hau o qala ho kenella mabenkeleng a ona a matla, a tsejoang ka hore ke glycogen. Glycogen 'meleng oa hau e tlamelloa ke metsi, ka hona ha o chesa glycogen bakeng sa mafura,' mele o boetse o ntša metsi ao (,).

Ke ka hona o ka bang le lerotholi le leholo la boima nakong ea beke ea hau ea pele. Hang ha 'mele oa hau o sebelisa mabenkele a oona a glycogen, boima ba' mele oa hau bo lokela ho tsitsisa ka liponto tse 1-2 (0.45-0.9 kg) ka beke.

Kakaretso: Ho ea ka litsebi, ho theola lik'hilograma tse 1-2 (0.45-0.9 kg) ka beke ke sekhahla se phetseng hantle hape se bolokehileng, ha ho theoloa ho feta hona ho nkuoa ho le lebelo haholo. Leha ho le joalo, o ka lahleheloa ke ho feta moo bekeng ea pele ea boikoetliso kapa moralo oa lijo.

Na U ka Lula U Theola Boima ba 'Mele?

Ho theola boima ba 'mele ke halofo ea ntoa. Phephetso ea 'nete ke ho e tlohella ruri.

Batho ba bangata ba latelang lijo ba fumana halofo ea boima boo ba bo theotseng kamora selemo feela. Ho hobe le ho feta ke hore, hoo e ka bang motho e mong le e mong ea latelang lijo o fumana boima bohle boo a bo lahlileng kamora lilemo tse 3-5 (,,).

Ke kahoo litsebi li atisang ho fana ka maikutlo a ho theola boima ba 'mele butle butle empa e tsitsitse. Liphuputso tse ngata li bonts'a hore batho ba theolang boima ba 'mele butle butle empa ba tsitsitse ho ka etsahala hore ba bo tlohele nako e telele (,, 17).

Hape, merero e khothalletsang ho fokotsa boima ba 'mele hangata eu thusa ho theha boits'oaro bo nepahetseng ba ho ja joalo ka ho ja litholoana le meroho le ho noa lino tse tsoekere tse tsoekere. Boitšoaro bo kang bona bo ka u thusa ho fokotsa boima ba 'mele nako e telele (,,,).

Leha ho le joalo, lithuto tse 'maloa li fumane hore ho theola boima ba' mele ka potlako ho ka sebetsa hantle joalo ka ho fokotsa boima ba 'mele, esita le bakeng sa nako e telele (4,).

Phuputsong e 'ngoe, batho ba 103 ba ile ba latela phepo e potlakileng ea ho theola boima ba' mele bakeng sa libeke tse 12, athe batho ba 97 ba ile ba latela phepo e fokolang empa e tsitsitse ea boima ba 'mele ka libeke tse 36.

Hoo e ka bang lilemo tse 3 hamorao, batho ba ka bang 70% lihlopheng tsena ka bobeli ba ne ba boetse le boima bohle boo ba neng ba bo lahlile. Sena se bolela hore lijo tse peli li ne li sebetsa hantle ka ho lekana qetellong ().

Le ha lithuto tsena li fumane hore ho theola boima ba 'mele ka potlako ho sebetsa hantle joalo ka ho theola boima ba' mele butle empa ho tsitsitse ka kakaretso, ha ho bonahale eka motho lapeng a ka fumana litholoana tse tšoanang.

Batho ba lihlopheng tse potlakileng tsa ho theola boima ba 'mele ba bile le tšehetso ho lingaka le litsebi tsa phepo nakong ea phokotso ea boima ba' mele le mekhahlelo ea tlhokomelo ea boima ba 'mele. Phuputso e bonts'a hore ho ba le ts'ehetso ho tsoa ho setsebi sa bophelo bo botle ho ka ntlafatsa menyetla ea hau ea katleho ea boima ba 'mele ea nako e telele (,).

Hape, lingaka le litsebi tsa phepo li leka ho fokotsa likotsi tsa bophelo bo botle tse tlisoang ke ho ja lik'hilojule tse fokolang haholo. Likotsi tsena li kenyelletsa tahlehelo ea mesifa, khaello ea phepo e nepahetseng le li-gallstones.

Batho ba lekang lijo tsena ba le bang ba na le kotsi e kholo ea maemo ana a bongaka.

Ka bokhutšoanyane, ho ka etsahala hore u theole boima ba 'mele' me u bo boloke ka ho theola boima ba 'mele butle-butle. Mokhoa ona o tla u thusa ho theha boits'oaro bo nepahetseng ba ho ja ho boloka boima ba 'mele,' me ho bolokehile ho feta ho theola boima ba 'mele ka potlako, haholo haeba o sena ts'ehetso ea setsebi sa bophelo bo botle.

Kakaretso: Boholo ba lipatlisiso bo bonts'a hore ho theola boima ba 'mele butle-butle ho bonolo ho bo boloka ho feta nako e telele. E o thusa ho ba le boits'oaro bo nepahetseng ba ho ja ebile o na le likotsi tse fokolang tsa bophelo bo botle ho feta ho theola boima ba 'mele ka potlako.

Likotsi tsa ho theola boima ba 'mele kapele haholo

Le ha e le ho hohelang ho leka le ho theola boima ba 'mele ka potlako, hangata ha e khothalletsoe.

Lijo tse khothalletsang tahlehelo ea boima ba 'mele hangata li na le lik'halori tse tlase haholo le limatlafatsi. Sena se ka u beha kotsing ea mathata a mangata a bophelo bo botle, haholo haeba u latela lijo tse potlakileng tsa boima ba 'mele libeke tse ngata.

Mona ke likotsi tse 'maloa tsa ho theola boima ba' mele kapele haholo.

U kanna oa Lahleheloa ke Mosifa

Ho theola boima ba mmele ha ho tšoane kamehla le ho theola mafura.

Le ha lijo tse nang le likhalori tse tlase haholo li ka u thusa ho theola boima ba 'mele ka potlako, boima bo bongata boo o bo fokotsang bo kanna ba tsoa mesifeng le metsing (4,).

Phuputsong e 'ngoe, bafuputsi ba beha batho ba 25 lijong tse tlase haholo tsa lik'halori tse 500 ka letsatsi bakeng sa libeke tse 5. Ba boetse ba beha batho ba 22 lijong tse nang le likhalori tse tlase tsa lik'hilojule tse 1,250 ka letsatsi bakeng sa libeke tse 12.

Kamora phuputso, bafuputsi ba fumane hore lihlopha tseo ka bobeli li theotse boima bo lekanang. Leha ho le joalo, batho ba neng ba latela lijo tse nang le likhalori tse tlase haholo ba ile ba lahleheloa ke mesifa e fetang makhetlo a tšeletseng ho feta ea lijo tse nang le likhalori tse tlase (4).

E kanna ea Theola Metabolism ea Hau

Ho theola boima ba 'mele ka potlako ho ka fokotsa metabolism ea hau.

Metabolism ea hau e khetholla hore na u chesa lik'hilojule tse kae ka letsatsi. Ho silila butle ho bolela hore o chesa likhalori tse fokolang ka letsatsi ().

Liphuputso tse 'maloa li fumane hore ho theola boima ba' mele ka potlako ka ho ja lik'hilojule tse fokolang ho ka baka hore o chese ho fihlela ho 23% ka li-calories ka letsatsi (,).

Mabaka a mabeli a hobaneng metabolism e theoha lijong tse nang le likhalori tse tlase haholo ke tahlehelo ea mesifa le ho oela ha lihormone tse laolang metabolism ea hau, joalo ka hormone ea qoqotho (,).

Ka bomalimabe, lerotholi lena la metabolism le ka nka nako e telele kamora ho qeta ho ja ().

E kanna ea baka Khaello ea phepo e nepahetseng

Haeba u sa je lik'hilojule tse lekaneng khafetsa, u ka ba kotsing ea khaello ea phepo e nepahetseng.

Lebaka ke hore ho thata ho ja limatlafatsi tsa bohlokoa tse lekaneng joalo ka tšepe, folate le vithamine B12 lijong tse nang le likhalori tse tlase.

Ka tlase ke litlamorao tse 'maloa tsa khaello ea phepo e nepahetseng.

• Ho lahleheloa ke moriri: Ha o ja lik'hilojule tse fokolang haholo, 'mele oa hau o ka se fumane limatlafatsi tse lekaneng ho ts'ehetsa kholo ea moriri, e ka bakang tahlehelo ea moriri (,).
• Mokhathala o feteletseng: Mohlomong ha u fumane tšepe e lekaneng, vithamine B12 le folate ka lijo tse tlase haholo, tse ka u behang kotsing ea mokhathala o feteletseng le phokolo ea mali (,).
• Ts'ebetso e mpe ea boits'ireletso ba mmele: Ho se fumane lik'halori le limatlafatsi tse lekaneng ho ka fokolisa sesole sa hau sa 'mele le ho eketsa menyetla ea tšoaetso (, 34).
• Masapo a fokolang le a robehileng: E kanna ea bakoa ke ho noha ha vithamine D, calcium le phosphorus lijong (,).

Ka lehlohonolo, o ka qoba khaello ea phepo e nepahetseng ka ho ja lijo tse nang le lijo tse felletseng tse sa sebetsoang. Lijo tsena li na le likhalori tse fokolang ka grama hape li na le ho tlala haholo, tse ka u thusang ho theola boima ba 'mele ().

E kanna ea baka Majoe a Majoe

Majoe a majoe ke likotoana tse thata tse entsoeng ka har'a gallbladder. E ka ba litlamorao tse bohloko tsa ho theola boima ba 'mele kapele haholo (8,,).

Ka tloaelo, gallbladder ea hau e ntša lero la lijo tse silang lijo ho senya lijo tse mafura hore li silehe.Haeba u sa je lijo tse ngata joale nyooko ea hau e ke ke ea tlameha ho lokolla maro a silang lijo (40).

Majoe a majoe a ka hlaha ha lintho tse ka hare ho maro a silang lijo li lula nakoana 'me li na le nako ea ho kopana.

Li-gallstones li ka khomarela ka hare ho pulo ea gallbladder mme li baka tlhaselo ea gallstone. Sena se ka baka bohloko bo boholo le ho qhalana (40).

Litla-morao tse ling

Ho theola boima ba 'mele ka potlako "phepong ea lijo" kapa phepo e tlase haholo ea khalori ho hokahanngoa le litla-morao tse ling tse' maloa, ho kenyelletsa (,):

• Tlala
• Mokhathala
• Ho teneha
• Ho utloa ho bata
• Maqhubu a mesifa
• Botsoa
• Ho bipetsoa kapa letshollo
• Ho felloa ke metsi 'meleng

Kakaretso: Ho theola boima ba 'mele kapele ho tla le likotsi tse ngata tsa bophelo bo botle. Tsena li kenyelletsa ho lahleheloa ke mesifa, metabolism e fokotsehileng, khaello ea phepo e nepahetseng, li-gallstones le litla-morao tse ling.

Malebela a ho u thusa ho theola boima ba 'mele ka sekhahla se phetseng hantle

Le ha ho fokotsa boima ba 'mele butle ho kanna ha utloahala ho hohela, ho na le lintho tse ngata tseo o ka li etsang ho thusa ho potlakisa ts'ebetso ka mokhoa o bolokehileng.

Malebela ke ana ho u thusa ho theola boima ba 'mele ka sekhahla se phetseng hantle.

• Ja liprotheine tse ngata: Lijo tse nang le protheine e ngata li ka thusa ho matlafatsa metabolism ea hau, ho u boloka u le matla ka nako e teletsana le ho boloka boima ba mesifa ea hau (43,,).
• Fokotsa tsoekere le setache: Patlisiso e tloaetse ho bonts'a hore batho ba latelang lijo tse tlase tsa carb ba theola boima ba 'mele. Ho fokotsa tsoekere le setache ho u thusa ho fokotsa ts'oaetso ea hau ea carb (46,).
• Ja butle-butle: Ho hlafuna lijo tsa hau hantle ho ka u thusa hore u ikutloe u khotsofetse halelele hape u je lijo tse fokolang (, 49).
• Noa tee e tala kapa tee ea oolong: Lipatlisiso li bontšitse hore ho noa tee e tala ho ka matlafatsa metabolism ea hau ka 4-5%, mme ho ka eketsa mafura a tukang ho fihlela ho 17% (,,).
• Fumana phomolo e ngata: Ho hloka boroko ho ka eketsa maemo a hau a ghrelin, hormone ea tlala le ho theola litekanyetso tsa hau tsa leptin, hormone e felletseng. Sena se bolela hore ho robala hampe ho ka u siea u lapile, ho etsa hore ho be thata ho theola boima ba 'mele ().
• Leka koetliso ea ho hanyetsa: Ho hanela koetliso kapa ho phahamisa litšepe ho ka thusa ho loants'a tahlehelo ea mesifa le ho theoha ha metabolism e ka etsahalang ka ho theola boima ba 'mele ().
• Leka boikoetliso bo matla haholo: Koetliso e phahameng ea nako e phahameng (HIIT) e kenyelletsa boikoetliso bo bokhutšoaane bo matla haholo. Ho fapana le boikoetliso bo tloaelehileng ba ho ikoetlisa, bo tsejoang hape e le cardio, HIIT e ntse e tsoela pele ho chesa likhalori nako e telele kamora ho ikoetlisa (,).
• Ja fiber e qhibilihang: Patlisiso e bonts'a hore fiber e qhibilihang e ka u thusa ho chesa mafura, haholo mafura a mpeng (,).

Kakaretso: Ho na le mekhoa e mengata ea ho theola boima ba 'mele ka potlako. Mohlala, o ka leka ho ja liprotheine tse ngata, ho ja butle, ho fokotsa tsoekere le setache, le ho etsa koetliso ea ho hanyetsa kapa ho ikoetlisa ka nako e phahameng.

Ntlha ea Bohlokoa

Haeba u batla ho theola boima ba 'mele' me u bo boloke, ikemisetse ho bo theola butle empa e be bo tsitsitseng ba liponto tse 1-2 (0.45-0.9 kg) ka beke.

Lipatlisiso li bontša hore ho fokotsa boima ba 'mele butle-butle, ho bonolo ho boloka nako e telele hobane ho molemo bakeng sa ho ba le boits'oaro bo nepahetseng ba ho ja,' me ho bolokehile haholo ho feta ho theola boima ba 'mele ka potlako.

Ho theola boima ba 'mele ka potlako ho ka eketsa menyetla ea litla-morao ho kenyelletsa tahlehelo ea mesifa, metabolism e tlase, bofokoli ba limatlafatsi, li-gallstones le likotsi tse ling tse ngata. Sena ke 'nete haholoholo haeba o leka ho theola boima ba' mele kapele ntle le ts'ehetso ho tsoa ho setsebi sa bophelo bo botle.

Le ha ho theola boima ba 'mele butle ho kanna ha utloahala ho hohela joaloka ho theola boima ba' mele ka potlako, ho na le mekhoa e mengata ea ho thusa ho potlakisa boima ba 'mele ka polokeho. Mohlala, o ka eketsa protheine eo o e jang, oa fokotsa tsoekere le setache, oa ba oa noa tee e tala.

Ho fetola butle-butle boitšoaro ba hau ba ho ja le boikoetliso ho tla u thusa ho theola boima ba 'mele le ho o boloka o le hole kamora nako.