Malebela a 4 a ho lula u khothetse ntle le ho iketsa soto

Litaba

• 1. Itšelle ntho e 'ngoe
• 2. Etsa koetliso e u phephetsang
• 3. E-ba le leano la ho robala
• 4. Ja li-carbs-empa u li behe nako hantle
• Tlhahlobo bakeng sa

Khothatso ha se papali ea kelello feela. "Liphuputso li bonts'a hore seo u se jang, hore na u robala hakae, le lintlha tse ling li ka ama drive ea hau ka kotloloho," ho bolela Daniel Fulford, Ph.D., motlatsi oa moprofesa le setsebi sa kelello ea bongaka Univesithing ea Boston. Litšusumetso tsena tsa 'mele li ama se tsejoang e le pono ea boiteko, kapa hore na u nahana hore ketso e tla nka khato e kae, e tla tseba hore na u ntse u tsoela pele, Fulford o re.

Mona ke kamoo ts'ebetso e sebetsang kateng: Boko ba hau bo lekola bothata ba mosebetsi kapa sepheo se ipapisitseng le boemo ba hau ba 'mele. Fulford o re: "E sebelisa matšoao, ho kenyeletsoa hore na u lapile hakae kapa u khathetse hakae, ho bona hore na ho ikoetlisa ho tšoanetse boiteko bo hlokahalang." Mohlala, haeba u khathetse, boko ba hau bo kanna ba lekanyetsa ho ea ikoetlisetsa hajoale joalo ka ha ho hloka boiteko bo matla ho feta kamoo o ka etsang kamora ho robala lihora tse robeli, 'me o tla ba le nako e thata ea ho ikitlaelletsa ho ea.

Ho boloka tšusumetso ea hau e phahame, joale, u hloka hore maikutlo a hau a boiteko a be tlase. (Related: Mabaka a Mahlano a Hae a Tšusumetso ea Hao) Sebopeho e sebelitse le litsebi ho supa maano a mane a netefalitsoeng ke mahlale hore a etsa joalo, ka hona o ka hlola sepheo sefe kapa sefe.

1. Itšelle ntho e 'ngoe

Komiki ea kofi kapa tee e ntšo ha e u matlafatse feela empa e boetse e etsa hore lintho tseo u li etsang li ikutloe li laoleha haholoanyane. "Caffeine e fokotsa boemo ba boko ba hau ba adenosine, neurotransmitter e etsang hore u otsele. Ha mokhathala oa hau oa kelello o kokobela, mesebetsi e ikutloa e se thata," ho bolela Walter Staiano, Ph.D., hlooho ea lipatlisiso ho Sswitch, k'hamphani e sebetsang ka neuro. . Lino tse ling tse tsoekere li ka ba le phello e tšoanang, ho latela lipatlisiso tse hlahang koranteng Psychology le Botsofali. Batho ba baholo ba ileng ba noa ligrama tse 25 tsa tsoekere metsotso e 10 pele ba etsa tlhahlobo ea ho hopola, ba ne ba tšoarehile ho feta ba neng ba noa seno se se nang tsoekere. Bafuputsi ha ba e-so tsebe hore na mefuta e meng ea tsoekere, joalo ka sucrose e tsoekere ea tafoleng le fructose e litholoana, e tlisa litholoana tse tšoanang. Kahoo bakeng sa ntho ea 'nete, khetha li-gel, matlapa kapa lino tse nang le tsoekere.

2. Etsa koetliso e u phephetsang

Ho ikoetlisa khafetsa le ho tsoela pele ho nka notch ho ka etsa hore ntho e 'ngoe le e 'ngoe eo u sebetsang ho eona e ikutloe e se thata, Staiano o re. O re: "Re fumane hore metsotso e 30 ea mesebetsi e hlokang kelello e etsang hore batho ba bangata ba khathale kelellong e se ke ea ba le phello ho baesekele ba maemo a holimo." "Re nahana hore ke hobane ha u koetlisa 'mele oa hao, le uena u koetlisa boko ba hau,' me e ba e hananang le mokhathala oa kelello mme e ts'oaroe ka mohopolo ho sebetsana le lintho tse hlokang boiteko bo phahameng." Ketsahalo efe kapa efe e hlokang boima e tla ba le phello ena mme e fokolise pono ea hau ea boiteko, Staiano o re. Tsoela pele u ikitlaetsa ho phahamisa boima, ho ea hole, ho ea kapele, kapa ho otlolla ho teba. (Mona ke boikoetliso bo thata ka ho fetisisa boo o ka bo etsang ka dumbbell e le 'ngoe feela.)

3. E-ba le leano la ho robala

Ho se phomole ka ho lekaneng ho ka etsa hore ntho e 'ngoe le e 'ngoe e bonahale e le thata le ho feta, Fulford o re. Ka letsatsi le tloaelehileng, sena ha se ntho e kholo-robala hantle bosiu bo hlahlamang, mme tšusumetso ea hau e tla nyoloha. Empa liphuputso li bontša hore haeba u ka betsa bosiu pele ho ketsahalo e khōlō joaloka lebelo, e ka u lahla. Fulford e re: "Ho hloka boroko ho ama sepheo sa hau ho fihlella sepheo mme ho fokotsa phepelo ea matla bokong." "Matla a kelello le boiteko ba hau lia fokotseha, e leng ho fokotsang ts'ebetso ea hau." Litaba tse monate: Ho tseba feela hore ho otsela ho ama tšusumetso ea hau empa eseng bokhoni ba hau ba 'mele ho lekane ho u thusa ho khutlela morao, Fulford o re. Ho matlafatsa, ikhopotse feela hore u na le tsebo ea ho atleha.

4. Ja li-carbs-empa u li behe nako hantle

Ho ba hanyane feela ka lehlakoreng le lapileng ho molemo bakeng sa tšusumetso. "Ke pontšo ea 'mele bokong ba hau hore khato e tlameha ho nkuoa [ho fumana lijo], ka hona e ka etsa hore u khanneloe haholoanyane," Fulford o re. "Ka lehlakoreng le leng, ho khora ho beha 'mele ka mokhoa oa ho phomola." Ho khotsofatsa takatso ea hau ea lijo le ho matlafatsa mojo oa hau, khetha lijo tse nang le carb e ngata joalo ka bohobe le pasta. "Ba lokolla tsoekere kapele haholo, e leng se ka u fang matla a mangata nakong e khuts'oane. Lijo tse nang le mafura a mangata joalo ka avocado li hloka matla a mangata ho cheka, a ka lebisang matla hole le bokong mme a lebisa mohopolong o phahameng oa boiteko." . (Related: The Healthy Woman's Guide to Eating Carbs)

Qoba ho ja lijo tse kholo kapa tse nang le mafura pele u hloka ho beha litholoana. 'Me haeba u iphumana u tšela moeli ho tloha ho lapile ho ea ho hang, nka seneke se senyenyane sa carb-boima joaloka banana ho tlosa bohale.

Tlhahlobo bakeng sa