Boithuto bo re Ho ja Bosiu-Bosiu ehlile ho etsa hore u be le boima ba 'mele

Litaba

• Tlhahlobo bakeng sa

Mohlomong u utloile hore ho fosahetse ho ja bosiu haholo haeba u batla ho theola boima ba 'mele. Seo se bolela hore lilae tsa pizza tsa bosiu bosiu le ho matha ka ice cream ha li no-nos. (Bummer!) Ka lehlakoreng le leng, mohlomong u utloile hore ho ja bosiu haholo ho ka u thusa ho chesa lik'hilojule le hore hantle ho ja pele u robala, ha feela e le seneke se phetseng hantle se ka lehlakoreng le lenyane le li-macronutrients tse nepahetseng (protein le carbs!). Joale, ke eng? Thuto e ncha, e ntseng e tla hatisoa, e fanoang Sebokeng sa selemo le selemo sa Boroko e ka araba potso eo. (E amanang: Na ho ja bosiu bo le bong ho tla u nona?)

Libekeng tse robeli tsa pele tsa thuto, batho ba ne ba lumelloa ho ja lijo tse tharo le tse peli tse bobebe pakeng tsa 8 a.m. le 7 p.m. Joale, ka libeke tse ling tse robeli, ba ile ba lumelloa ho ja lijo tse lekanang lipakeng tsa motšehare o moholo le hora ea leshome le motso o mong. Pele le kamora teko e 'ngoe le e' ngoe ea libeke tse robeli, bafuputsi ba ile ba leka boima ba motho e mong le e mong, bophelo bo botle ba 'mele (tsoekere ea mali, k'holeseterole le maemo a triglyceride) le bophelo bo botle ba lihormone.

Joale litaba tse mpe ho batho ba jang bosiu: Batho ba ile ba nona 'me ba ba le liphetoho tse ling tse mpe tsa metabolism le lihormone ha ba ja hamorao.

Mabapi le li-hormone, ho na le tse peli tse ka sehloohong tseo bangoli ba tsepamisitseng maikutlo ho tsona: ghrelin, e tsosang takatso ea lijo, le leptin, e thusang hore u ikutloe u khotše ka mor'a ho ja. Ba fumane hore ha batho ba ne ba ja haholo motšehare, ghrelin e ne e phahame pejana letsatsing, ha leptin e ne e phahame hamorao, ho bolelang hore kemiso ea ho ja ea mots'eare e kanna ea thibela ho ja ho feta tekano ka ho thusa batho ho ikutloa ba khotsofetse ho ea mafelong a letsatsi, mme ka hona ba na le monyetla o monyane oa ho inehella bosiu.

Ka ho utloahalang, sena se ferekanya hanyenyane ho fanoe ka lipatlisiso tse fetileng, empa bangoli ba thuto ba hlakile hantle hore liphello tsena li bolela hore ho ja bosiu haholo ke ntho eo mohlomong batho ba lokelang ho e qoba. "Leha phetoho ea bophelo e se bonolo, liphuputso tsena li bontša hore ho ja pejana letsatsing ho ka ba molemo oa boiteko ba ho thusa ho thibela litlamorao tse mpe tsa bophelo bo botle," ho boletse Kelly Allison, Ph.D., tokollong ea boralitaba. Allison, sengoli se phahameng sa thuto, ke motlatsi oa moprofesa oa kelello litabeng tsa kelello le motsamaisi oa Setsi sa Boima le Mathata a ho ja ho Penn Medicine. O ile a re, "Re na le tsebo e pharaletseng ea hore na ho ja ho feta tekano ho ama bophelo bo botle le boima ba 'mele joang, empa joale re utloisisa hantle hore na' mele ea rona e sebetsana joang le lijo ka linako tse fapaneng tsa letsatsi ka nako e telele."

Joale ntlha ea bohlokoa ke efe moo? Hantle, lipatlisiso tse fetileng etsa supa hore seneke-bosiu se sa feteng lik'hilojule tse 150 'me boholo ba liprotheine le li-carbs (joalo ka protheine e nyane kapa yoghurt e nang le litholoana) mohlomong * e ke ke ea etsa hore o be boima. Ka lehlakoreng le leng, thuto ena e ncha e laoloa bakeng sa mefuta eohle ea lintho tse ka amang litholoana, joalo ka hore na lijo li ne li le hantle hakae le hore na lithuto li ne li ikoetlisa hakae. Seo se bolela hore liphetho tsena li tšoarella batho ba nang le mekhoa e metle, hape, eseng feela ba jang lijo tse khotsofatsang pele ba robala.

Ha ho hlokahale ho fetola litloaelo tsa hau haeba u thabetse boima ba hau le bophelo ba hau ka kakaretso. Empa haeba u amehile ka ho eketseha ha boima ba 'mele, k'holeseterole, kapa lintlha tse ling tse ileng tsa ameha hampe nakong ea thuto ena, ho ka ba molemo hore u leke ho fetola kemiso ea hau ea ho ja hore u tsepamise maikutlo haholo motšehare ho bona hore na ho etsa phapang uena.

Tlhahlobo bakeng sa