Malebela a holimo a 23 a ho theola boima ba 'mele bakeng sa basali

Litaba

• 1. Fokotsa li-carbs tse hloekisitsoeng
• 2. Eketsa Koetliso ea Khanyetso ho Tloaelo ea Hau
• 3. Noa Metsi a Eketsehileng
• 4. Ja Li-protein tse ngata
• 5. Ipehele Kemiso ea Kamehla ea Boroko
• 6. Etsa Cardio e Eketsehileng
• 7. Boloka Tlaleho ea Lijo
• 8. Tlatsa fiber
• 9. Itloaetse ho ja ka kelello
• 10. Snack Smarter
• 11. Qhekella Lijo
• 12. Pepeta ka Mehato e Eketsehileng
• 13. Ipehele Lipakane Tseo U ka li Finyellang
• 14. Laola Khatello ea Kelello
• 15. Leka HIIT
• 16. Sebelisa lipoleiti tse nyane
• 17. Nka Probiotic Supplement
• 18. Itloaetse Yoga
• 19. Hlafuna Butle
• 20. Ja lijo tsa hoseng tse phetseng hantle
• 21. Leka ho Itima Lijo ho sa Feleng
• 22. Fokotsa Lijo tse Sebelisitsoeng
• 23. Fokotsa Tsoekere e Eketsehileng
• Ntlha ea Bohlokoa

Lijo le boikoetliso e ka ba likarolo tsa bohlokoa tsa boima ba 'mele bakeng sa basali, empa lintlha tse ling tse ngata li bapala karolo.

Ebile, liphuputso li bonts'a hore ntho e ngoe le e ngoe ho tloha boleng ba boroko ho isa maemong a khatello ea maikutlo e ka ba le tšusumetso e kholo ho tlala, metabolism, boima ba 'mele le mafura a mpeng.

Ka lehlohonolo, ho etsa liphetoho tse fokolang ts'ebetsong ea hau ea letsatsi le letsatsi ho ka tlisa melemo e meholo ha ho tluoa boima ba 'mele.

Mona ke malebela a holimo a 23 a ho theola boima ba 'mele bakeng sa basali.

1. Fokotsa li-carbs tse hloekisitsoeng

Li-carb tse ntlafalitsoeng li sebetsoa ka bongata, ho fokotsa palo ea fiber le micronutrients sehlahisoa sa ho qetela.

Lijo tsena li phahamisa tsoekere ea mali, li eketsa tlala, 'me li amahanngoa le boima ba' mele bo eketsehileng le mafura a mpeng (,,).

Ka hona, ho molemo ho fokotsa li-carb tse ntlafalitsoeng joalo ka bohobe bo bosoeu, pasta le lijo tse seng li entsoe. Khetha lihlahisoa tsa lijo-thollo tse kang oats, raese e sootho, quinoa, buckwheat le harese ho fapana.

2. Eketsa Koetliso ea Khanyetso ho Tloaelo ea Hau

Koetliso ea ho hanyetsa e haha ​​mesifa mme e eketsa mamello.

E molemo haholo ho basali ba fetang lilemo tse 50, kaha e eketsa palo ea lik’halori tseo ’mele oa hao o li chesang ha u phomotse. E boetse e thusa ho boloka bongata ba masapo a masapo ho itšireletsa khahlanong le lefu la ho fokola ha masapo (,).

Ho phahamisa litšepe, ho sebelisa lisebelisoa tsa boikoetliso, kapa ho ikoetlisa ka boima ba 'mele ke litsela tse' maloa tse bonolo tsa ho qala.

3. Noa Metsi a Eketsehileng

Ho noa metsi a mangata ke tsela e bonolo hape e sebetsang ea ho khothaletsa ho theola boima ba 'mele ka boiteko bo fokolang.

Ho ea ka phuputso e 'ngoe e nyane, ho noa li-ounces tse 500 (500 ml) tsa metsi ka nakoana ho ekelitse palo ea likhalori tse chesitsoeng ka 30% kamora metsotso e 30-40 ().

Boithuto bo bonts'a hape hore metsi a nooang pele ho lijo a ka eketsa ho theola boima ba 'mele le ho fokotsa palo ea likhalori tse sebelisoang ke 13% (,).

4. Ja Li-protein tse ngata

Lijo tsa protheine tse kang nama, likhoho, lijo tsa leoatleng, mahe, lebese le linaoa ke karolo ea bohlokoa ea phepo e nepahetseng, haholo ha ho tluoa ho boima ba 'mele.

Ebile, liphuputso li hlokometse hore ho ja lijo tse nang le protheine e ngata ho ka fokotsa litakatso, ho eketsa maikutlo a botlalo le ho matlafatsa metabolism (,,).

Phuputso e le 'ngoe e nyane ea libeke tse 12 e fumane hape hore ho eketseha ha palo ea protheine ka 15% feela ho fokotsehile ho ja khalori ea letsatsi le leng le le leng ka karolelano ea likhalori tse 441 - ho hlahisang boima ba lik'hilograma tse 5 ().

5. Ipehele Kemiso ea Kamehla ea Boroko

Liphuputso li fana ka maikutlo a hore ho robala ka ho lekaneng e ka ba taba ea bohlokoa ho fokotsa boima ba 'mele joaloka ho ja le ho ikoetlisa.

Liphuputso tse ngata li amme ho hloka boroko le ho eketsa boima ba 'mele le litekanyo tse phahameng tsa ghrelin, hormone e ikarabellang bakeng sa ho hlasimolla tlala (,,).

Ho feta moo, phuputso e 'ngoe ho basali e bontšitse hore ho robala bonyane lihora tse supileng bosiu bo bong le bo bong le ho ntlafatsa boleng ba boroko ka kakaretso ho ekelitse menyetla ea ho fokotsa boima ba' mele ka 33% ().

6. Etsa Cardio e Eketsehileng

Boikoetliso ba Aerobic, bo tsejoang hape e le cardio, bo eketsa lebelo la pelo ea hau ho chesa likhalori tse eketsehileng.

Boithuto bo bonts'a hore ho eketsa cardio e eketsehileng kemisong ea hau ho ka baka tahlehelo ea boima ba 'mele - haholo ha o kopane le phepo e nepahetseng (,).

Bakeng sa liphetho tse ntle, ikemisetse bonyane metsotso e 20-40 ea cardio ka letsatsi, kapa metsotso e ka bang 150-300 ka beke ().

7. Boloka Tlaleho ea Lijo

Ho sebelisa koranta ea lijo ho latela seo u se jang ke tsela e bonolo ea ho ikarabella, le ho etsa liqeto tse nepahetseng.

E boetse e etsa hore ho be bonolo ho bala likhalori, e ka ba leano le atlehang la taolo ea boima ba 'mele ().

Ho feta moo, koranta ea lijo e ka u thusa ho khomarela lipakane tsa hau, 'me e ka fella ka ho theola boima ba' mele ka nako e telele (,).

8. Tlatsa fiber

Ho eketsa fiber e ngata lijong tsa hau ke leano le tloaelehileng la ho theola boima ba 'mele ho thusa ho fokotsa ho tsoa ha mpa le ho u boloka u ikutloa u felletse nako e telele ().

Ntle le ho etsa liphetoho tse ling lijong kapa mokhoeng oa bophelo, keketseho ea phepo ea fiber ka ligrama tse 14 ka letsatsi e amahanngoa le ho fokotseha ha 10% ea khalori le likhilograma tse 1,9 tsa boima ba 'mele ho feta likhoeli tse 3.8 ().

Litholoana, meroho, linaoa, linate, lipeo le lithollo kaofela ke mehloli e meholo ea fiber e ka natefeloang e le karolo ea phepo e nepahetseng.

9. Itloaetse ho ja ka kelello

Ho ja ka kelello ho kenyelletsa ho fokotsa litšitiso tsa kantle nakong ea hau ea lijo. Leka ho ja butle mme o tsepamise mohopolo oa hau ho hore na lijo tsa hau li latsoa joang, li shebahala joang, li nkha le ho ikutloa joang.

Tloaelo ena e thusa ho khothaletsa mekhoa e metle ea ho ja ebile ke sesebelisoa se matla sa ho eketsa tahlehelo ea boima ba 'mele ().

Boithuto bo bonts'a hore ho ja butle ho ka matlafatsa maikutlo a botlalo mme ho ka lebisa ho fokotseheng ho hoholo ha khalori ea letsatsi le letsatsi (,).

10. Snack Smarter

Ho khetha li-snacks tse phetseng hantle, tse nang le likhalori tse tlase ke tsela e ntle ea ho theola boima ba 'mele le ho lula tseleng ka ho fokotsa maemo a tlala lipakeng tsa lijo.

Khetha li-snacks tse nang le protheine e ngata le fiber ho khothaletsa botlalo le ho thibela litakatso.

Litholoana kaofela tse kopantsoeng le botoro ea linate, li-veggies tse nang le hummus, kapa yogurt ea Greece e nang le linate ke mehlala ea lijo tse bobebe tse ka thusang ho theola boima ba 'mele ka nako e telele.

11. Qhekella Lijo

Le ha lijo tsa feshene hangata li ts'episa ho fokotsa boima ba 'mele kapele, li ka ntša kotsi ho feta molemo ha ho tluoa thekeng le bophelong bo botle.

Mohlala, phuputso e 'ngoe ho basali ba koleche e bontšitse hore ho tlosa lijo tse itseng lijong tsa bona ho eketsa litakatso le ho ja haholo ().

Lijo tse tloaelehileng li ka boetse tsa khothaletsa mekhoa e sa nepahalang ea ho ja 'me tsa lebisa ho lijong tsa yo-yo, tseo ka bobeli li leng kotsi ho tahlehelo ea boima ba' mele ea nako e telele.

12. Pepeta ka Mehato e Eketsehileng

Ha o hatelloa ka nako mme o sa khone ho ikoetlisa ka botlalo, ho pepeta mehato e mengata letsatsing la hau ke tsela e bonolo ea ho chesa likhalori tse eketsehileng le ho eketsa boima ba 'mele.

Ebile, ho hakanngoa hore ts'ebetso e sa amaneng le boikoetliso e ka ikarabella ho 50% ea likhalori tseo 'mele oa hau o li chesang letsatsi lohle ().

Ho nka litepisi ho fapana le lifti, ho paka makoloi ho tloha monyako, kapa ho tsamaea nakong ea khefu ea lijo tsa mots'eare ke mekhoa e 'maloa e bonolo ea ho nyolla mehato ea hau kaofela le ho chesa likhalori tse ngata.

13. Ipehele Lipakane Tseo U ka li Finyellang

Ho ipehela lipakane tsa SMART ho ka etsa hore ho be bonolo ho fihlella lipheo tsa hau tsa tahlehelo ea boima ha o ntse o hlophisa katleho.

Sepheo sa SMART se lokela ho ba se tobileng, se ka lekanyetsoang, se ka fihlelloang, sa bohlokoa ebile sa nako. Ba lokela ho u jara boikarabello mme ba rale moralo oa hore na u ka fihlela sepheo sa hau joang.

Mohlala, ho fapana le ho ipehela pakane ea ho theola liponto tse 10, ipehele sepheo sa ho theola liponto tse 10 likhoeling tse tharo ka ho boloka koranta ea lijo, ho ea boikoetlisong makhetlo a 3 ka beke, le ho eketsa meroho lijong tsohle.

14. Laola Khatello ea Kelello

Liphuputso tse ling li fana ka maikutlo a hore ho eketseha ha khatello ea maikutlo ho ka tlatsetsa kotsing e kholo ea boima ba 'mele ho feta nako (,).

Ho imeloa kelellong ho ka boela ha fetola mekhoa ea ho ja le ho kenya letsoho litabeng tse kang ho ja ho tlōla le ho betha ().

Ho ikoetlisa, ho mamela 'mino, ho ikoetlisa ka yoga, ho ngola litaba le ho bua le metsoalle kapa ba lelapa ke litsela tse' maloa tse bonolo le tse sebetsang tsa ho fokotsa khatello ea maikutlo.

15. Leka HIIT

Koetliso e matla ea nako e phahameng, eo hape e tsejoang e le HIIT, e tsamaea ka makhetlo a mabeli ka nako e khutšoane ho thusa ho boloka lebelo la pelo ea hau le phahame.

Ho chencha cardio bakeng sa HIIT makhetlo a 'maloa ka beke ho ka eketsa boima ba' mele.

HIIT e ka fokotsa mafura a mpa, ea eketsa ho theola boima ba 'mele,' me ea bonts'oa e chesa likhalori tse ngata ho feta mesebetsi e meng, joalo ka baesekele, ho matha le koetliso ea ho hanela (,).

16. Sebelisa lipoleiti tse nyane

Ho fetohela boholo ba poleiti ho ka thusa ho khothaletsa taolo ea karolo, ho thusa ho theola boima ba 'mele.

Le ha lipatlisiso li lula li lekantsoe ebile li sa lumellane, phuputso e 'ngoe e bontšitse hore bankakarolo ba sebelisang poleiti e nyane ba ja hanyane mme ba ikutloa ba khotsofetse ho feta ba sebelisang poleiti ea boholo bo tloaelehileng ().

Ho sebelisa poleiti e nyane ho ka fokotsa boholo ba karolo ea hau, e ka fokotsang menyetla ea ho ja ho feta tekano le ho boloka ts'ebeliso ea likhalori.

17. Nka Probiotic Supplement

Li-probiotics ke mofuta oa libaktheria tse molemo tse ka sebelisoang ka lijo kapa li-supplement ho thusa ho tšehetsa bophelo bo botle ba 'mele.

Liphuputso li bonts'a hore li-probiotic li ka ts'ehetsa ho theola boima ba 'mele ka ho eketsa mafura le ho fetola maemo a lihormone ho fokotsa takatso ea lijo (,).

Ka ho khetheha, Lactobacillus gasseri ke mofuta oa li-probiotic o sebetsang ka ho khetheha. Boithuto bo bonts'a hore e ka thusa ho fokotsa mafura a mpa le boima ba 'mele ka kakaretso (,).

18. Itloaetse Yoga

Boithuto bo bonts'a hore ho ikoetlisa ka yoga ho ka thusa ho thibela ho nona le ho eketsa ho chesa mafura (,,).

Yoga e ka fokotsa le maemo a khatello ea maikutlo le matšoenyeho - tseo ka bobeli li ka amanang le ho ja maikutlo ().

Ntle le moo, ho ikoetlisa ka yoga ho bontšitsoe ho fokotsa ho itlopa joala le ho thibela ho ameha haholo ka lijo ho ts'ehetsa boits'oaro bo nepahetseng ba ho ja (,).

19. Hlafuna Butle

Ho etsa boiteko bo matla ba ho hlafuna butle butle ho ka thusa ho eketsa tahlehelo ea boima ka ho fokotsa palo ea lijo tseo u li jang.

Ho ea ka phuputso e 'ngoe, ho hlafuna makhetlo a 50 ka ho longoa ho fokotsehile haholo ha o bapisoa le ho hlafuna makhetlo a 15 ka ho longoa ().

Phuputso e 'ngoe e bontšitse hore ho hlafuna lijo e ka ba 150% kapa 200% ho feta e tloaelehileng ho fokotsa ho ja lijo ka 9.5% le 14.8%, ka ho latellana ().

20. Ja lijo tsa hoseng tse phetseng hantle

Ho natefeloa ke lijo tsa hoseng tse nang le phepo hoseng, ho ka thusa ho qala letsatsi la hau ka leoto le letona le ho u boloka u ikutloa u khotsofetse ho fihlela u ja.

Ebile, liphuputso li fumane hore ho khomarela mokhoa o tloaelehileng oa ho ja ho ka hokahanngoa le kotsi e fokotsehileng ea ho itlopa joala (,).

Ho ja lijo tsa hoseng tse nang le protheine e ngata ho bonts'itsoe ho fokotsa maemo a lihormone tse khothalletsang tlala. Sena se ka thusa ho boloka takatso ea lijo le tlala li laoloa ().

21. Leka ho Itima Lijo ho sa Feleng

Ho itima lijo nako le nako ho kenyelletsa ho fapanyetsana pakeng tsa ho ja le ho itima lijo bakeng sa fensetere e itseng ea nako letsatsi ka leng. Linako tsa ho itima lijo hangata li nka lihora tse 14-24.

Ho itima lijo nako le nako ho nahanoa hore ho sebetsa hantle joalo ka ho seha lik'halori ha ho tluoa ho boima ba 'mele ().

E kanna ea thusa ho ntlafatsa metabolism ka ho eketsa palo ea likhalori tse chesitsoeng ka phomolo ().

22. Fokotsa Lijo tse Sebelisitsoeng

Lijo tse ntlafalitsoeng hangata li na le lik'hilojule tse ngata, tsoekere le sodium - leha ho le joalo li na le limatlafatsi tse bohlokoa joalo ka protheine, fiber le micronutrients.

Boithuto bo bonts'a hore ho ja lijo tse ntlafalitsoeng ho feta ho amana le boima ba 'mele bo fetelletseng - haholoholo ho basali (,).

Ka hona, ho molemo ho fokotsa ho ja lijo tse tsoetsoeng le ho khetha lijo tse felletseng, joalo ka litholoana, meroho, mafura a phetseng hantle, liprotheine tse omeletseng, lithollo le linaoa.

23. Fokotsa Tsoekere e Eketsehileng

Tsoekere e ekelitsoeng ke seabo se seholo sa ho nona le mathata a tebileng a bophelo bo botle, joalo ka lefu la tsoekere le lefu la pelo ().

Lijo tse nang le tsoekere e ngata li kentsoe likhalori tse eketsehileng empa li haelloa ke livithamini, liminerale, fiber le protheine eo 'mele oa hau o hlokang ho e atleha.

Ka lebaka lena, ho molemo ho fokotsa ho ja lijo tse tsoekere tse kang soda, lipompong, lero la litholoana, lino tsa lipapali, le lipompong ho thusa ho khothaletsa tahlehelo ea boima ba 'mele le ho ntlafatsa bophelo bo botle ka kakaretso.

Ntlha ea Bohlokoa

Lintho tse ngata tse fapaneng li bapala karolo ea ho fokotsa boima ba 'mele,' me tse ling li fetela hole le lijo le boikoetliso.

Ho etsa liphetoho tse 'maloa tse bonolo mokhoeng oa hau oa bophelo ho ka thusa ho khothaletsa tahlehelo ea boima ba' mele e tšoarellang ho basali.

Ho kenyelletsa le le leng kapa a mabeli a maano ana ts'ebetsong ea hau ea letsatsi le letsatsi ho ka thusa ho ntlafatsa sephetho le ho khothaletsa tahlehelo ea boima ba 'mele e phetseng hantle le e tsitsitseng