Li-recipe tsa 6 ho thusa ho matlafatsa metabolism ea hau hantle

Litaba

• Baskete e matlafatsang metabolism e shebahala joang
• Lihlahisoa
• Liprotheine
• Lijo tse tloaelehileng tsa Pantry
• Linoko le oli
  
• Salmone e nang le leqhoa la blueberry
• Lisebelisoa:
• Litsela:
• Khoho le melee e khethiloeng salate
• Lisebelisoa:
• Litsela
• Kale le butternut squash salate le quinoa
• Lisebelisoa:
• Litsela:
• Likotlolo tsa botoro ea "chocolate" e lefifi
• Lisebelisoa
• Litsela
• Li-smoothies tse matlafatsang metabolism
• Matcha smoothie
• Lisebelisoa:
• Litsela:
• Nut butter le jelly smoothie
• Lisebelisoa:
• Litsela:
• Mokhoa oa ho fihlela litlhoko tsa 'mele oa hau
• 1. Ho ikoetlisa khafetsa
• 2. Tsamaisana le protheine
• 3. Qoba ho fokotsa ho ja lik'halori
• Lipontšo 'meleng oa hau o na le metabolism e monyebe
  

Qala metabolism ea hau bekeng ena

Mohlomong u kile ua utloela ka ho ja lijo tse nang le ts'oaetso ea metabolism, empa kamano ee ea lijo le metabolism e sebetsa joang? Lijo ha se feela bakeng sa ho fehla kholo ea mesifa kapa ho fana ka matla ho netefatsa hore o chesa likhalori.

Ho hlile ho na le mekhahlelo e mengata ea hore na likamano tsena li sebetsa joang, ho fihlela litseleng tsohle tse sa bonahaleng tseo 'mele oa hau o tšoarang lijo tsa hau ka tsona. Ntle le ho hlafuna, ha 'mele oa hau o tsamaisa, o sila le ho monya seo o se jang (mmoho le ho boloka mafura), e ntse e beha metabolism ea hau ho sebetsa.

Nahana ka 'mele oa hau joalo ka koloi. Hore na leeto la hau le matha hakae ho latela lintlha tse 'maloa: ke lilemo tse kae (lilemo tsa hau), u li ntša hangata hakae (boikoetliso), tlhokomelo ea likarolo tsa eona (boima ba mesifa) le khase (lijo).

Hape joalo ka ha boleng ba khase e fetang ka koloing bo ka ama tšisinyeho ea eona, boleng ba lijo tseo u li jang bo ka ama tsela e 'ngoe le e' ngoe eo 'mele oa hao o mathang ka eona.

Metabolism e hlalosa lits'ebetso tsa lik'hemik'hale tse etsahalang kahare ho mmele oa hau ho o boloka o phela o bile o atleha. E boetse e etsa qeto ea hore na u chesa lik'halori tse kae ka letsatsi le le leng. Haeba 'mele oa hau o na le metabolism e potlakileng, o chesa likhalori kapele. Mme ka tsela e fapaneng le metabolism e liehang. Ha re ntse re tsofala, re tloaetse ho liehisa moqolo oa rona o etsang hore lits'ebetso tsena tsa metabolism li fokotsehe.

Seo ha se bolele hore o lokela ho ja lijo tse felletseng feela kapa o je ka mokhoa o thata. Ntle le moo, ho ja lijo tse tšoanang matsatsi a 30 ho ka etsa hore 'mele oa hau o utloe o botsoa kapa ho senya kamano ea hau le lijo. Ho bolela feela hore metabolism ea hau e ka una molemo ka ho fetohela lijong tsa boleng bo holimo.

Haeba u se u loketse ho fa 'mele oa hau khatholoho e ntle ea' mele le lijo, latela lethathamo la rona la mabenkele beke. Mona ke ho pheha sefefo ka kichineng hore metabolism ea hau e lule e sebetsa boleng.

Baskete e matlafatsang metabolism e shebahala joang

Lisebelisoa tsena li ile tsa khethoa ka mohopolo bakeng sa ho tenyetseha, theko e tlase, le boiketlo - ho bolelang hore haeba o batla ho shapa lipepe tsa hau tse matlafatsang, tse matlafatsang metabolism, o ka khona!

Lethathamong le ka tlase ke lisebelisoa tsa ho boloka mokotla oa hau, empa re khothaletsa ho pheta habeli (kapa ho hatakela) le ho itokisetsa pele hore o se ts'oenyehe ka seo o tla se ja beke kaofela!

Lihlahisoa

• li-blueberries
• tse tala
• khale
• squash ea butternut ea pele
• eiee e tšoeu
• seroma
• sirilamunu

Liprotheine

• salemone
• khoho

Lijo tse tloaelehileng tsa Pantry

• sirapo ea maple
• Mosetareta oa Dijon
• oli ea avocado
• veine e khubelu vinaigrette
• pecans
• li-cranberries tse omisitsoeng
• chokolete e lefifi
• Vanilla e ntšitsoeng
• coconut butter
• matcha phofo

Linoko le oli

• letsoai
• pepere
• tsohle
• ginger

Salmone e nang le leqhoa la blueberry

Lijana tse ling tse monate ka ho fetesisa ke tse hlahisang tatso e matla ka metsoako e fokolang.

Sejana sena se nka tatso e ncha, ea tlhaho ea salemone e ts'oeroeng naheng 'me se e hlaba ka monate oa li-blueberries. Kenya lisebelisoa tse ling tse 'maloa ho li bokella kaofela' me u na le sejana se seholo se bohehang le se hlabosang.

E sebeletsa: 2

Nako: Metsotso e 20

Lisebelisoa:

• salmon e le 'ngoe ea li-8-ounce tse tšoasitsoeng ka hlaha
• lero la 1/2 lemone
• 1 kopi ea blueberries
• 1 tbsp. sirapo ea maple
• 1 tsp. tsohle
• 1 tsp. ginger

Litsela:

1. Preheat ontong ho ea ho 400ºF.
2. Leqepheng la ho baka le koahetsoeng ka pampiri e entsoeng ka letlalo, eketsa lehlakoreng la letlalo la salmon.
3. Pepeta lero la lemone holim 'a salmone, fafatsa ka letsoai le pepere ho latsoa, ​​ebe o baka ka metsotso e 15 kapa ho fihlela saalmone e fola habonolo ka fereko.
4. Ha salmone e ntse e baka, eketsa li-blueberries le sirapo ea maple ho pitsa e nyane mochesong o tlase o tlase ebe o hlohlelletsa nako le nako. Lumella motsoako hore o bososele ho fihlela mokelikeli o fokotsoe ka halofo.
5. Tlosa mochesong 'me u hlohlelletse allspice le ginger.
6. Le hasane litlhapi tsa salmone 'me ka bonolo le be le bokaholimo ba lehloa.
7. Sebeletsa ka lehlakoreng la raese ea cauliflower kapa salate 'me u natefeloe!

Khoho le melee e khethiloeng salate

Ntho ea bohlokoa ea ho theha salate e phethahetseng ha e lekalekanye bongata ba metsoako, empa le litatso. Ka salate ena, tatso e monate ea likhoho tsa khoho hantle le asiti e khanyang ea monokotsoai.

Kamora ho li kopanya hammoho le lisebelisoa tse ling tse 'maloa ka holim'a bethe ea seroma, u na le salate e leka-lekaneng ka botlalo e nang le litatso tse fapaneng tse netefatsang ho hlasimolla likhahla tsa hau le ho khotsofatsa tlala ea hau.

E sebeletsa: 2

Nako: Metsotso e 40

Lisebelisoa:

• 2 matsoele a kana a se nang letlalo
• Likopi tse 3-4 tsa Roma, tse khethiloeng
• 1/4 eiee e tšoeu, e hlakotsoe
• 1 kopi ea blueberries
• 1 senoelo sa tse tala
• 1/4 senoelo sa cranberries e omisitsoeng
• 1/4 likotlolo tsa pecans, tse khethiloeng

Bakeng sa vinaigrette:

• 1 tsp. Dijon
• 1 / 2-1 tbsp. oli ea avocado
• 1/2 tbsp. veine e khubelu vinaigrette
• letsoai la leoatle le pepere, ho latsoa

Litsela

1. Preheat oven ho 350ºF.
2. Leqepheng la ho baka le koahetsoeng ka pampiri e entsoeng ka letlalo, eketsa matsoele a kana ebe o baka ka metsotso e 35 kapa ho fihlela khoho e fihla mocheso oa kahare oa 165ºF.
3. Ha khoho e ntse e baka, eketsa lisebelisoa tsohle tsa vinaigrette ka blender e lebelo, e kopanya ho fihlela e kopane hantle.
4. Hang ha khoho e qetile ho baka, e sehe ka likwere ebe e behella ka thoko.
5. Ka sekotlolo se seholo, eketsa romaine, khoho, monokotsoai, li-pecans le eiee e tšoeu ebe u tšela liaparo. Lahlela ho kopanya, ho sebeletsa le ho natefeloa!

Kale le butternut squash salate le quinoa

Hore na o batla appetizer kapa entree, salate ena ea khale le butternut squash ke sejana se phethahetseng ho felisa mahlaba a hau a tlala le ho fa 'mele oa hau mafura ka limatlafatsi tsa bohlokoa. Ho bonolo ho e etsa le ho e boloka ka mokhoa o phethahetseng bakeng sa masalla kapa moralo oa lijo beke eohle.

E sebeletsa: 2

Nako: Metsotso e 40

Lisebelisoa:

• 1 kopi ea quinoa, e phehiloeng ka metsing kapa moro oa kana
• Likopi tse 2 tsa khale, tse sililitsoeng
• Likopi tse 2 squash butternut, pele ho khaola

Bakeng sa vinaigrette:

• 1/2 tsp. Dijon
• 1/2 tbsp. sirapo ea maple
• 1/2 tbsp. oli ea avocado
• 1/2 tsp. veine e khubelu vinaigrette

Litsela:

1. Preheat oven ho 400 toF.
2. Leqepheng la ho baka le nang le pampiri e entsoeng ka letlalo, eketsa squash ea butternut ebe o chesa metsotso e 30, kapa ho fihlela ha fereko e le bonolo.
3. Ha squash ea butternut e ntse e baka, eketsa lisebelisoa tsohle tsa vinaigrette ka blender e lebelo, e kopanya ho fihlela e kopane hantle.
4. Ka sekotlolo se mahareng, eketsa ea khale, fafatsa liaparo le ho silila bobeli ba bona ho fihlela ba nyalana. Kenya sehatsetsing ho fihlela se loketse ho se sebelisa.
5. Hang ha squash ea butternut e qetile ho baka, ntša likotlolo tse peli ebe ka mokhoa o ts'oanang o arola khale le quinoa, ebe o eketsa squash ea butternut. Sebeletsa 'me u thabele!

Likotlolo tsa botoro ea "chocolate" e lefifi

Kamora ho qeta lijo tsa hau tsa mantsiboea ka mokhoa o ke keng oa qojoa o tla fumana takatso eo e tlatselletsang bakeng sa sejo se monate se sebe ho tloha lijong. Tharollo e phethahetseng ke linoelo tsena tse lefifi tsa tsokolate ea matcha.

Ts'ebetso ena ea boholo ba ho loma e fana ka teka-tekano e ntle lipakeng tsa chokolete e lefifi le matcha mme e fana ka khotsofalo e monate ho fihlela qetellong ea lijo.

E sebeletsa: 2

Nako: Metsotso e 30

Lisebelisoa

• chokolete e le 'ngoe e lefifi ea 3.5-ounce (80% kapa ho feta)
• 1 tbsp. oli ea kokonate
• 1/2 tsp. Vanilla (e seng joala)
• 1 tbsp. sirapo ea maple
• 1 scoop matcha phofo
• 1/4 senoelo sa botoro ea kokonate, e qhibiliha

Litsela

1. Ka pitsa e nyane ka mocheso o tlase, qhibilihisa chokolete le oli ea coconut.
2. Hang ha e qhibilihile, tlosa mocheso 'me u hlohlelletse vanilla.
3. Tšela halofo ea motsoako ka pane e koahetsoeng ka mini-muffin ebe u e kenya ka sehatsetsing.
4. Ka sekotlolo se mahareng eketsa botoro ea kokonate, sirapo ea maple le phofo ea matcha, e hlohlelletsang 'moho ho fihlela ha peista e theoa (eketsa phofo ea matcha ha ho hlokahala).
5. Tlosa pene ea 'muffin ka lehare ebe u aba pejana ea matcha, ebe u phahama ka chokolete e setseng. E khutlisetse ka sehatsetsing kapa sehatsetsing ho fihlela e behiloe kapa e loketse ho jeoa!

Li-smoothies tse matlafatsang metabolism

Haeba u batla ho ntšetsa pele boiphihlelo ba hau ba ho hlophisa lijo, bo matlafatsa kamehla, li-smoothies li lula li le teng bakeng sa lijo tsa hoseng tse potlakileng kapa seneke!

Matcha smoothie

E sebeletsa: 2

Nako: Metsotso e 5

Lisebelisoa:

• Likopi tse 3 lebese la linate la khetho
• 2 scoops phofo ea matcha
• 2 tsp. sirapo ea maple
• 1/4 tsp. Vanilla e ntšitsoeng
• Likotlolo tse 1-2 leqhoa

Litsela:

1. Kenya lisebelisoa tsohle ho blender e lebelo, e kopanya ho fihlela e kopane hantle.
2. Sebeletsa 'me u thabele!

Nut butter le jelly smoothie

E sebeletsa: 2

Nako: Metsotso e 5

Lisebelisoa:

• Likopi tse 3 lebese la linate la khetho
• 1 tbsp. linate botoro ea khetho
• Banana e le 'ngoe e leqhoa
• 1/2 senoelo sa blueberries
• 1/2 senoelo sa tse tala
• 1 1/2 tsp. Folaxe ea mobu (ka boikhethelo *)
• 1 1/2 tsp. sirapo ea maple (ka boikhethelo *)

Litsela:

1. Kenya lisebelisoa tsohle tse lakatsehang ho blender e lebelo, e kopane ho fihlela e kopane hantle.
2. Sebeletsa 'me u thabele!

Mokhoa oa ho fihlela litlhoko tsa 'mele oa hau

1. Ho ikoetlisa khafetsa

Ntle le phetoho ea lijo, mekhoa ea bophelo e bohlokoa bakeng sa ho matlafatsa metabolism ea hau. Joalokaha ho boletsoe pejana, boikoetliso le mesifa li ka matlafatsa metabolism ea hau.

Esita le ho tsamaea kapa ho matha khafetsa metsotso e 20-30 habeli ho isa ho hararo ka beke ho ka ba le tšusumetso e kholo maemong a hau a matla.

2. Tsamaisana le protheine

Ho fa 'mele oa hau lijo tse nepahetseng ke phetoho e kholo ea papali. E 'ngoe ea lijo tseo ke mohloli oa protheine.

Liprotheine li eketsa sekhahla sa ts'oaetso ea hau ka. Ha u ja lijo ka protheine, li u fa matla ha li ntse li u thusa hore u ikutloe u tletse nako e teletsana, e thusang ka.

3. Qoba ho fokotsa ho ja lik'halori

Batho ba bangata ba lumela hore ho fokotsa tšebeliso ea lik'halori ka nako e telele ho tla fella ka ho fokotsa boima ba 'mele ka potlako.

Le ha hona e ka ba 'nete, seo ba sa se elelloeng ke hore ba ka oeloa ke mathata a mangata a bophelo bo botle, ho kenyeletsoa le a metabolism e liehang.

Lipontšo 'meleng oa hau o na le metabolism e monyebe

• ho nona kapa ho hloleha ho theola boima ba mmele
• mokgathala
• ho opeloa ke hlooho khafetsa
• tlaase libido
• letlalo le ommeng
• moholi oa boko
• ho lahleheloa ke moriri

Ke habohlokoa ho hlokomela hore haeba u e-na le a mang a matšoao ana, u lokela ho lula u hlahloba mofani oa tlhokomelo ea bophelo ba hau! Ho ba le a le mong kapa a mang a maemo ana ho ka tsejoa e le ts'oaetso ea metabolism, e eketsang kotsi ea mafu a tebileng joalo ka lefu la pelo, stroke kapa lefu la tsoekere.

Ha ho tluoa kalafong ea ts'oaetso, ngaka ea hau e tla khothaletsa liphetoho tsa bophelo. Ho tsamaea le lenane lena la mabenkele e tla ba qalo e ntle!

Ayla Sadler ke ralifoto, stylist, moqapi oa risepe le sengoli ea sebelitseng le lik'hamphani tse ngata tse etelletseng pele indastering ea bophelo bo botle le bophelo bo botle. Hajoale o lula Nashville, Tennessee, le monna oa hae le mora. Ha a le ka kichineng kapa kamora kh'amera, mohlomong o ka mo fumana a tjeka ho potoloha le toropo le moshanyana oa hae e monyane. U ka fumana tse ling tsa mosebetsi oa hae Mona.