Metabolism ho Bophelo ba kelello: Litsela tse 7 Ho theola Boima ka Potlako ho Tla Thunya
Litaba
- 1. U kanna oa fetoa ke limatlafatsi tsa bohlokoa
- Litholoana tse ka bang teng tsa khaello ea phepo e nepahetseng
- Khetha moralo o nepahetseng, eseng o potlakileng
- 2. metabolism ea hau e ka lieha
- U se ke ua khaola lik'hilojule tse fetang 500
- 3. U kanna oa lahleheloa ke mesifa, ho fapana le mafura
- Boloka karolo ea protheine ea hau
- Mokhoa oa ho matlafatsa metabolism
- 4. U ka felloa ke metsi 'meleng
- Etsa bonnete ba hore moralo oa hau oa ho theola boima ba 'mele o hatisa metsi
- Matšoao a ho felloa ke metsi 'meleng
- 5. O ne o ka ikutlwa o hlorile
- Khomarela lijo tsa boleng bo holimo
- 6. Bophelo ba hau ba kelello bo kanna ba tuma
- Ipotse: Morero oa hau oa 'nete ke ofe?
- E-ea bakeng sa tahlehelo ea boima ba 'mele e tsitsitseng le e phetseng hantle
- Joale, ke tsela efe e molemohali ea ho theola boima ba 'mele?
Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.
Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.
"Theola boholo bo tšeletseng ka matsatsi a 90!" “Lahleheloa ke liponto tse 7 ka matsatsi a 7!” “U ka theola boima ba 'mele ka matsatsi a mararo!”
Le ha re ka hoheloa ke ho hohelloa ke papatso e potlakileng ea tahlehelo ea boima ba 'mele, ka tloaelo bophelo bo botle bo khothalelitse mokhoa o liehang le o tsitsitseng.
"Halofo ea ponto ho isa ho liponto tse peli ka beke ke seo hohle se nkoang se sireletsehile ebile se tsitsitse," ho rialo Jessica Crandall Snyder, setsebi sa phepo e nepahetseng le 'muelli oa Academy of Nutrition and Dietetics.
Joale ho etsahalang haeba mananeo ao a hlile a latela tšepiso ea bona ea "bosiu bo le bong"?
"Ho theola boima ba 'mele kapele haholo, haholo-holo ka mekhoa ea tlala, ho ka baka litlamorao tse ngata, tse ling li le kotsi ho feta tse ling," ho bolela setsebi sa phepo e nepahetseng le Motsamaisi oa Phepo e Ntle ea Trifecta, Emmie Satrazemis, CSSD.
"Mohlomong ka ho khetheha: Ha batho ba theola boima ba 'mele kapele haholo, hangata ha ba khone ho bo boloka."
Ebile, lipatlisiso li fumane hore kamora ho theola boima ba 'mele, hoo e ka bang karolo ea bobeli borarong ea li-dieters e fumana ho feta kamoo e neng e theohile qalong.
Eo ke e 'ngoe feela ea litsela tsa ho theola boima ba' mele ka potlako tse ka khutlelang morao, leha ho le joalo. Ka tlase ho na le mekhoa e meng e tšeletseng e ka etsang hore bophelo ba hau bo be kotsi ho feta botle.
1. U kanna oa fetoa ke limatlafatsi tsa bohlokoa
Bonnie Taub-Dix, setsebi se ngolisitsoeng sa phepo e nepahetseng, 'muelli oa litaba tsa lijo o re, "lijo tse ngata tse potlakileng le merero ea ho ja e khaola lihlopha tsa lijo, ho bolelang hore o ka lahleheloa ke limatlafatsi, livithamini le liminerale tse o li hlokang." Khomishene ea Avocado ea California, le sengoli sa "Read It Before You Eat - Ho u nka ho tloha Label ho isa Tafoleng."
Snyder o hlahisa kamoo lijo tse se nang lebese li ka hlahisang khaello ea khalsiamo ha lijo tse fokotsang carbs li ka bolelang hore ha o fumane fiber e lekaneng. Esita le lijong tse nang le lik'halori tse tlase, ho bohlokoa ho fumana limatlafatsi tse ngata ho kenyelletsa calcium, vithamine D, vithamine B-12, folate le iron.
Litholoana tse ka bang teng tsa khaello ea phepo e nepahetseng
- fokotseha matla
- Moriri o robehang le manala
- ho lahleheloa ke moriri
- mokhathala o feteletseng
- sesole sa 'mele
- ho fokolisa masapo le lefu la masapo
Maemong a feteletseng, khaello ea phepo e nepahetseng e ka baka matšoao a mangata a kang ho fokotseha ha matla, mokhathala o akaretsang, phokolo ea mali, moriri o bobebe le ho sokela.
Lijo li kotsi haholo ho bana Ka 2012, CBS Seattle e tlalehile hore letšolo la Keep It Real le fumane hore karolo ea 80 lekholong ea banana ba lilemo li 10 bonyane ba jele mofuta o le mong. Lipatlisiso li boetse li bontša hore karolo e fetang halofo ea banana le karolo ea boraro ea bashanyana ba qala ho batla "'mele e mesesaane" ka lilemo tse 6 ho isa ho tse 8.Khetha moralo o nepahetseng, eseng o potlakileng
Ha o belaela, khetha moralo oa ho ja o kenyelletsang li-macronutrients tsohle tsa bohlokoa - mafura, lik'habohaedreite, protheine - kapa sebetsa le setsebi ho khetha moralo o lumellanang le litlhoko tsa hau le phephetso ea lijo kapa lithibelo.
“Morero ke ho nahana ka moralo oa hau e le mokhoa oa bophelo, eseng lijo. Lijo ke ntho eo u e tsoelang pele le eo u eang ho eona. Ha ho na letsatsi la ho qala le la ho qetela, ”ho hopotsa Keri Gans, setsebi se ngolisitsoeng sa phepo e nepahetseng, morupeli ea netefalitsoeng oa yoga hape e le mong'a Keri Gans Nutrition.
Haeba u motsoali, fumana hore na lipakane tsa ngoana oa hau ke life le hore na li thehiloe moetlong kapa kamehong ea 'nete ea bophelo bo botle. Kamehla ho na le khetho e behang haholo, e phetseng hantle ho feta ho theola boima ba 'mele ka potlako.
2. metabolism ea hau e ka lieha
Ho theola boima ba 'mele ka potlako ho hlaha khaellong ea khalori e fetelletseng, mohlala, batho ba jang li-calories tse 3 000 ho isa ho 1200 ka letsatsi, ho bolela Gans.
Bothata ke hore, 'mele ea rona e amohela sena e le sesupo sa phepelo e lekanyelitsoeng ea lijo mme e ea ka tlala ea tlala. Kristina Alai, mokoetlisi oa The Bay Club Company, o totobatsa bothata ka sena: "Ha 'mele oa hau o tla tlala tlala, metabolism ea hau e tla fokotseha ho o thusa ho boloka matla mme' mele oa hau o tla itšetleha ka mafura a mangata."
Ebile, phuputso ea haufinyane e latelletse bahlolisani ba "Ba Lahlehileng ka ho Fetisisa" mme ba fumana hore ha ba theola liponto tse ngata, metabolism ea bona e fokotseha haholo. Qetellong, sena se lebisitse ho bankakarolo ba bangata ho nona ho feta ha ba ne ba qala lenaneo.
U se ke ua khaola lik'hilojule tse fetang 500
Ha ho hlokahale hore u khaole lik'hilojule tsa hao ka tsela e feteletseng.
Gans o re: "Batho ba bangata ba tla theola bonyane ponto ka beke haeba ba ka ja lik'hilojule tse 500 ka letsatsi ka ho kopanya lijo le boitlhakiso." Mokhoa ona o kanna oa se fane ka khotsofalo e ts'oanang hanghang, empa o tla fetola mmele oa hau qetellong. "
3. U kanna oa lahleheloa ke mesifa, ho fapana le mafura
“Ha re fokotsa boima ba 'mele, re batla ho lahla lisele tsa' nete tsa adipose. Eseng boima ba mesifa. Ha ke e-s'o kopane le motho ea neng a tletleba ka ho ba le liperesente tse phahameng tsa mesifa ea 'mele, "ho bolela Snyder.
Empa haeba u khaola lik'hilojule kapele haholo, molumo oa mesifa o tla utloa bohloko haholo.
Satrazemis e re: "Lijo tse thibelang lik'halori li ka etsa hore 'mele oa hao o senye mesifa bakeng sa matla le mafura."
Ntle le ho tsokotsa lithunya tsa hau tse ntle le ka morao, tahlehelo ea mesifa e ka fokotsa metabolism ea hau.
“Mesifa e sebetsa ka mafolofolo ho feta mafura. Seo se bolela hore ponto e le 'ngoe ea mesifa e chesa likhalori tse ngata ka letsatsi ho feta ponto e le' ngoe ea mafura. Kahoo, tahlehelo ea mesifa e bolela hore o tla chesa likhalori tse fokolang ka letsatsi, "ho bolela Snyder.
Boloka karolo ea protheine ea hau
Mokhoa oa ho matlafatsa metabolism
- ja protheine lijong tsohle
- phahamisa litekanyo tse boima
- kenyelletsa koetliso e phahameng ea nako
- ja li- calories tse lekaneng
Satrazemis o re: "Ho ja lijo tse nang le protheine e ngata le ho nka karolo koetlisong ea matla kamehla ha o ntse o ja ho ka thusa ho boloka boima ba hao bo omeletseng le ho o thusa ho haha mesifa e eketsehileng ho ntlafatsa metabolism ea hau."
Hape, matla a ekelitsoeng a ka u thusa ho ikitlaetsa nakong ea ho qetela ea HIIT kapa sehlopha sa hau sa potoloho.
4. U ka felloa ke metsi 'meleng
Ka lebaka la boima ba metsi, ho tloaelehile ho bona ho theola boima ba 'mele ka potlako libekeng tse peli tse qalang. Taub-Dix o re: "Haholo-holo lijong tse tlase tsa carb kapa tse se nang carb, batho ba tla theola boima ba 'mele ba metsi." Ho ea ka eena, ke lona lebaka le etsang hore hangata lijo tsa ketogenic li rorisoe ka ho fokotsa boima ba 'mele kapele.
Bothata ke hore, tahlehelo ea metsi e potlakileng e ka lebisa ho felloa ke metsi 'meleng le litlamorao tse ngata tse sa thabiseng tse kang ho sokela, ho opeloa ke hlooho, mesifa ea mesifa le matla a tlase.
Etsa bonnete ba hore moralo oa hau oa ho theola boima ba 'mele o hatisa metsi
Ka kakaretso sena ha se bothata lijong tse kang maro le ho itlhoekisa - tseo le tsona li seng bophelo bo botle - leha ho le joalo lijo tse ncha tse tsepamisisang maikutlo lijong li ka baka hore o hlokomolohe phepelo ea hau ea metsi. Boloka tlaleho ea H2O ea hau 'me u netefatse hore u sebelisa li-electrolyte tse lekaneng. Ho eketsa ho fafatsa letsoai la Himalaya lijong tsa hau ho ka thusa.
Hlokomela matšoao a ho felloa ke metsi 'meleng, haholo-holo libekeng tse peli tse qalang.
Matšoao a ho felloa ke metsi 'meleng
- pipitlelano
- hlooho e opang
- ho kgena hoa mesifa
- matla a tlase
- moroto o mosehla o lefifi kapa o motsho
- maikutlo a lenyora
- ho teneha kapele
Haeba e 'ngoe ea matšoao ana a ntse a tsoela pele, Dr. Eric Westman, motsamaisi oa Duke University Lifestyle Medicine Clinic le Motsamaisi e Moholo oa Bongaka oa HEALcare, o re o hloka ho ea ho mofani oa tlhokomelo ea bophelo ba hau.
"Haeba motho a e-noa meriana ea lefu la tsoekere kapa khatello e phahameng ea mali, ho theola boima ba 'mele ka potlako ho ka etsa hore meriana ena e be matla haholo, e leng se ka lebisang matšoao ana a sa thabiseng."
5. O ne o ka ikutlwa o hlorile
Ha o ja lijo tse potlakileng, tse nang le likhalori tse tlase, litekanyetso tsa hau tsa leptin - hormone e laolang tlala le ho khora - o fumana wonky, ho bolela Taub-Dix.
Ha litekanyetso tsa leptin li tloaelehile, e bolella boko ba hau ha 'mele oa hau o e-na le mafura a lekaneng, a bontšang boko hore u khotše. Empa o fumane hore lijong tse nang le lik'halori tse tlase haholo, maemo a sa lekanyetsoang a leptin a ka baka takatso ea lijo. U kanna ua ba khopo ho feta, ua lofa, 'me mohlomong ua itlopa joala.
Khomarela lijo tsa boleng bo holimo
Lipatlisiso li netefalitse boleng bo bohlokoa ho feta likhalori tse jeoang bakeng sa ho theola boima ba 'mele ebile li ka susumetsa hore na o ja bokae. Phuputso e ile ea hokahanya li-starches kapa li-carbs tse ntlafalitsoeng ka boima ba 'mele. Leha ho le joalo, boleng le bongata lia tsamaellana.
Joalokaha ho boletsoe ho motataisi oa rona oa ho seta bocha mekhoa ea ho ja, thibelo e na le litlamorao tse mpe 'meleng le kelellong. Ho fetola lijo tseo u li jang ha ho hlokahale hore e be feela ka ho theola boima ba 'mele - hape ho mabapi le phepo le ho hlompha' mele oa hau.
6. Bophelo ba hau ba kelello bo kanna ba tuma
"Haeba u theola boima ba 'mele kapele haholo, ho ka ba le litlamorao tsa kelello," ho bolela Taub-Dix. "Haeba motho a se na nako ea ho ikamahanya le sebōpeho sa 'mele oa hae o mocha le boima ba' mele, ho ka lebisa linthong tse kang 'mele dysmorphia, anorexia, kapa bulimia."
Taub-Dix o boetse a supa, "Batho ba bangata ba qala ho ja ka maikutlo a 'haeba X, ebe Y'. Joalo ka, 'haeba nka theola boima ba' mele, ke tla thaba. Kapa joale ke tla fumana lerato. "
Kahoo, kamora ho theola boima ba 'mele, ha lintho tseo li e-so fetohe, e ka fetelletsa maemo a bophelo bo botle ba kelello kapa ea ntšetsa pele litaba tsa setšoantšo sa' mele.
Ipotse: Morero oa hau oa 'nete ke ofe?
Haeba u bona ho theola boima ba 'mele e le ntho ea bohlokoa ho fihlella sepheo sa hau, joalo ka ho fumana kamano, ho phela hantle, ho beha litholoana, kapa ho itšoara, iphe nako ea ho ngola sepheo le litakatso tsa hau. Hangata, o tla fumana hore ho theola boima ba 'mele ke ntho e nyane mme ho nka tsela e khuts'oane ho ke ke ha fana ka kholo eo o e batlang kannete.
“Ho lokela hore ho nahanoe haholo ka mokhoa oa hau oa ho fokotsa boima ba 'mele. Ho feta feela ho nka le ho itahlela fesheneng ea morao-rao, "ho bolela Gans. U tla ba mosa ho uena haeba u khetha tsela e liehang, e tsoelang pele haholoanyane ea ho theola boima ba 'mele.
E-ea bakeng sa tahlehelo ea boima ba 'mele e tsitsitseng le e phetseng hantle
Le ha boima ba 'mele bo liehang le bo tsitsitseng bo sa utloahale bo ts'episa, ke tsela e molemohali ea ho hlompha' mele oa hau. Hape ke tsela e atlehang haholoanyane ea ho u thusa ho tlosa boima ba 'mele le ho nts'etsapele likamano tse phetseng hantle le ka boomo le lijo.
"Ho boloka boima ba 'mele ho latela motho, empa mehato e matla ea ho theola boima ba' mele e ka ba thata ho e boloka," ho pheta Satrazemis.
Joale, ke tsela efe e molemohali ea ho theola boima ba 'mele?
Gans o re: "Ho fokotsa boima ba 'mele bo phetseng hantle le ho boloka nako e telele ho kenyelletsa lintlha tse ngata: khetho e ntle ea lijo, boroko bo eketsehileng, ho ikoetlisa ho eketsehileng, khatello ea maikutlo le ho tsepamisa mohopolo boiketlong ba kelello."
Etsa bonnete ba hore hape o theha linako tsa thabo leetong la hau. Haeba u sa rate ho ikoetlisa ka matla, leka ho hloa maoto moo ho nang le litšekamelo tse fokolang. Ho hotle ho ba le sengoathoana sa chokolete kapa mokotlana o monyane oa li-chips.
Boloka tsena kelellong joalo ka mantra:
- ja liprotheine tse omeletseng
- fokotsa tsoekere le lik'habohaedreite tse bonolo
- totobatsa mafura a phetseng hantle
- fumana phomolo e ngata
- sebetsana le maemo a khatello ea maikutlo
- kenyelletsa matla le koetliso e matla
Gans o re: "Hopola hore ho theola boima ba 'mele ho hlokahale hore e be phetoho e akaretsang ea bophelo. Le ha seo se bolela ho boloka teka-tekano, ho khetha ho lekanyetsa likhethong tsa hau tsa lijo, le ho ikoetlisa, ho boetse ho bolela ho tlohela moetlo oa ho ja le ho hlophisa kamano ea hau le uena.
Pele o qala leeto lefe kapa lefe la ho theola boima ba 'mele, cheka ho teba ho fumana sepheo sa hau sa' nete sa litakatso tsa hau. Ha u batle ho oela lerabeng la ho ja lijo tsa yo-yo, tse ka utloisang pelo ea hau bohloko.
Haeba lebaka e le la nakoana, joalo ka ho ikapesa mose oa khale bakeng sa ketsahalo e tlang, na ho fumana seaparo se secha ho tla lekana tekanyetso ea hau? U ka makatsoa ke ho fumana hore sepheo sa hau ha se mabapi le boima ba 'mele ho hang.
Gabrielle Kassel ke papali ea papali ea rugby, e mathang ka seretse, e kopanyang protheine-smoothie, e hlatsoang lijo, CrossFitting, sengoli sa bophelo bo botle se New York. O fetohile motho oa hoseng, o ile a leka phephetso ea Whole30, mme a ja, a noa, a hlatsoa ka, a hlatsuoa le ho hlatsuoa ka mashala - kaofela lebitsong la boralitaba. Nakong ea hae ea mahala, a ka fumanoa a bala libuka tsa ho ithusa, a tobetsa benche, kapa a etsa hygge. Mo latele Instagram.