Mokhoa oa ho fokotsa mpa le letheka . Mefuta e 'meli ea mafura a mpeng. Motho e mong le e mong o na le mafura a ka mpeng, ho kenyeletsoa a nang le seo ho thoeng ke washboard. O ka se phele ntle le mafura mpeng ea hau. Na u ne u tseba hore ho na le mefuta e 'meli ea mafura a mpeng?
Mafura ka mpeng (mafura a ka tlasa letlalo): Mafura ana a fumaneha lipakeng tsa letlalo le mesifa. U ka e tšoara 'me ea utloahala e boreleli.
Mafura ka mpeng (mafura a setho): Mafura ana a fumaneha haufi le litho tsa bohlokoa joalo ka pelo, matšoafo, mpa le sebete. Mafura a 'mele a boetse a tsejoa e le mafura a visceral.
'Mele oa hau o hloka mafura a litho tsa' mele ho amohela litšisinyeho tsa kantle le ho hlahisa lihormone. Empa mafura a litho tse ngata haholo ha a na bophelo bo botle 'me a sutumetsa mpa. Sena se tla etsa hore mpa ea hao e shebahale e nonne.
Haeba u na le mafura a mangata haholo mpeng, u ipeha kotsing ea ho ba le litlamorao tse kotsi. Nahana ka khatello e phahameng ea mali, k'holeseterole e phahameng, lefu la pelo le mofetše. Batho ba its'epileng ba nang le mafura a mangata haholo le bona ba kotsing e kholo ea mafu ana. Kakaretso : Mafura a mangata a litho tsa 'mele le mafura a etsang hore' mele oa hao o shebahale o nonne.
Sesosa sa mpa e kholo
Hang ha o ja likhalori tse ngata ho feta tseo o li jang, o qala ho boloka mafura. Moo u bolokang sena ho khethoa ka karolo e 'ngoe ke liphatsa tsa hau tsa lefutso. Empa eseng 100%. O na le taolo ea hore na o fumana mafura a mpeng (kapa oa a lahleha).
Ebile e bonolo haholo: lik'hilojule tse ngata haholo le khatello ea maikutlo li etsa hore 'mele oa hau o hlahise mafura a mang a mpa.
Lebaka la 1: lik'hilojule tse ngata haholo
Haeba o batla ho theola boima ba 'mele ka mpeng, ho bohlokoa hore o je li-calories ho feta kamoo o kenang ka teng. Sena se sebetsa ho tahlehelo ea boima ba 'mele ka kakaretso, ho kenyeletsoa le boima ba' mele ka mpeng. Ka ho ja lik'hilojule tse fokolang ho feta tseo 'mele oa hau o li hlokang, o sebelisa mabenkele a hau a (mpa) a mafura, ho netefatsa hore o theola boima ba' mele.
U ka etsa sena ka mekhoa e 'meli:
- Ho ja likhalori tse fokolang (ka phepo e nepahetseng)
- Ho ja likhalori tse ngata (ka boikoetliso)
Ho lahleheloa ke mafura a mpa ke taba ea ho ja ka tsela e fapaneng, eseng ka tlase. Ka ho ja lik'habohaedreite tse fokolang le mafura a mangata, liprotheine le meroho e phetseng hantle, o khotsofetse mme o etsa hore mafura a chese (e leng se u fang mala a boreleli).
Seo che ho bolela hore o tlameha ho lapa. Ka lenane la beke le beke la anti-mpa mafura sehloohong sena, o ka lahleheloa ke mafura a mpa kapele ntle le ho lapa.
Lijo tse tlase tsa carb tse sebetsang hantle haholo khahlano le mafura a mpeng
Liphuputso tse ngata tsa mahlale li bontšitse hore phepo e tlase ea khabohaedreite ke e 'ngoe ea litsela tse sebetsang haholo tsa ho theola boima ba' mele.
Ebile, ka lijo tse nang le lik'habohaedreite tse tlase chesa mafura a mang a mpa Ho fapana le ho ja lijo tse tloaelehileng (bopaki: thuto 1 , thuto 2 , thuto 3 ). Hamorao sengoloeng sena, u ka bala kamoo u ka jang carb e tlase ho chesa mafura a mpeng.
Lebaka la 2: Ho imeloa kelellong!
Ha o ba le khatello ea maikutlo, 'mele oa hau o hlahisa bongata ba hormone ea cortisol. Ha ho makatse hore cortisol e boetse e bitsoa khatello ea kelello hormone . U kanna oa ba le boemo bo phahameng ba cortisol ka lebaka la ho robala hanyane haholo kapa ho ja lijo tse se nang phepo.
Cortisol e netefatsa hore o boloka mafura ka mpeng ea hau ( mohloli ). Lipatlisiso li bontšitse hore ho na le kamano e matla lipakeng tsa khatello ea maikutlo le mafura a mpeng ho basali. Basali ba nang le mafura a mangata a mpa le bona ba re ba na le khatello ea maikutlo maphelong a bona ( mohloli ).
Bafuputsi ba tsoang Yunivesithi ea Yale ba sibolotse ho hong ho khahlisang. Ba fumane hore cortisol e etsa hore u be mafura ka litsela tse peli.
- Maemo a phahameng a cortisol a etsa hore 'mele oa hau o boloke li-calories tse ngata joalo ka mafura ka mpeng.
- Cortisol e eketsa takatso ea hau ea lijo, e etsa hore u ikutloe u lapile mme hangata e le tastier.
Sena se baka potoloho e mpe moo o lulang o ja le ho boloka mafura ka mpeng. Ena ke karabelo ea ketane ea cortisol:
- Ka lebaka la khatello ea maikutlo (mme ka hona e na le cortisol e ngata 'meleng oa hau) u lula u lakatsa ho hong empa ha e le hantle u se u ntse u khotše.
- U ja lik'hilojule tse ngata ho feta tseo 'mele oa hau o li hlokang.
- Lik'hilojule tse ngata li bolokiloe e le mafura.
- Cortisol 'meleng oa hau e romella mafura ana a eketsehileng mpeng ea hau.
- Mafura a ka mpeng ea hao aa bokellana 'me u ke ke ua theola boima ba' mele (hobane u lula u lapile 'me u ntse u ja).
Joalokaha u ka bala, cortisol e etsa hore ho be thata haholo ho lahleheloa ke mafura a mpeng. Empa boemo bo phahameng haholo ba cortisol bo na le litla-morao tse ling tse ngata tse sa thabiseng tse etsang hore boima ba 'mele bo be thata. Mehlala ea sena ke tahlehelo ea mesifa le nts'etsopele ea mathata a qoqotho. Mabaka a lekaneng ho theola hormone cortisol.
Boemo bo phahameng ba cortisol bo ka lebisa mafura a mangata a mpa le takatso e matla ea takatso ea lijo.
Tharollo: etsa hore ho chesoe ha mafura a mpa
Joalokaha u ka bala, ho theha mafura a mpeng hase feela taba ea ho ja ho tlōla. Ka hona, ho lahleheloa ke mafura a mpeng hase feela taba ea ho ja hanyane. Hape o hloka ho fokotsa hormone ea cortisol. Haeba cortisol ea hau e lula e le tlase, 'mele oa hau o ka bula mamati a lisele tse mafura ka mpeng mme a chesa mafura moo.
Karolong e latelang ea sehlooho sena, u tla ithuta hore na joang lahleheloa ke mafura a mpeng bulela mehato e meraro e bonolo . Ntho e ngoe le e ngoe eo o e hlokang ho qala e ka fumaneha ka tlase (ho kenyelletsa lenane la beke le beke, lenane la mabenkele, le malebela a ho theola cortisol ea hau).
A re qaleng!
Mokhoa oa ho theola mpa: moralo oa mehato e meraro
Ona ke moralo oa mehato e meraro oo ka oona u sebelisang ho chesa mafura ka mpeng. Morero ke ona:
- Mohato oa 1: qoba phepo e nepahetseng
- Mohato oa 2: ja lijo tse nepahetseng
- Mohato oa 3: Fokotsa Cortisol
Ho na le tsela e le 'ngoe feela ea ho felisa mafura: ka ho a chesa. Ke ka lebaka leo u ithutang mehatong ea 1 le ea 2 hore na ke lijo life tseo u ka li qobang hantle le hore na ke lijo life tseo u lokelang ho li ja, e le hore u chese li-calories tse ngata ho feta tseo u li jang. Ka leano lena u tla chesa mafura ka tsela e phetseng hantle 'me u ke ke ua lapa.
Mohato oa boraro ke ho theola maemo a mali a cortisol e le hore o chese mafura a mpa haholo. Ha re qaleng ka mohato oa 1!
Mohato oa 1 Theola boima ba 'mele Belly: qoba phepo e nepahetseng
Hore na o theola kapa o nona ho laoloa ke 80% ka phepo e nepahetseng le 20% feela ka lipapali le boikoetliso. Ho theola mafura a mpeng, ntho ea bohlokoahali ke ho ja lijo tse nepahetseng. Ho ikoetlisa le lipapali lia lumelloa, empa ha li hlokehe.
Mohato oa bohlokoahali oo u ka o nkang ho potlakisa ho chesa mafura ke ho ja carb e tlase.
Joalokaha u balile pele, phepo e tlase ea lik'habohaedreite e sebetsa haholo khahlano le mafura a mpeng ( mohloli ).
Taba ea bohlokoa ke hore ke khaotse ho ja lik'habohaedreite tse bonolo . Li-carbohydrate tse bonolo ke lik'habohaedreite tse mpe. Li etsa hore tsoekere ea mali ea hau e nyolohe kapele haholo. Sena se boetse se eketsa insulin ea hau. Insulin ke hormone e hlohlelletsang lisele ho boloka mafura le ho emisa ho chesa mafura. Mme ha o batle seo!
Ka tlase u tla fumana lihlahisoa tseo u tla fumana li-carbohydrate tse bonolo ho tsona. Li qobe haeba u batla ho qoba ho bokella mafura a ka mpeng:
- Tsoekere
- Seno-mapholi
- Candy le chokolete
- Cracker
- Lebenkele la likuku
- Chips
- Leqhoa
- Litholoana tsa yogurt le seno sa yogurt
- Bohobe bo bosoeu
- Pente e tšoeu
- Raese e tšoeu
- thatela
- Muesli le cruesli
- Bohobe ba jinja
U ntse u ka ja li-carb, empa ke mofuta o nepahetseng feela: li-carb tse rarahaneng. Tsena li lumella tsoekere maling hore e nyolohe ka potlako le ho thibela kholo ea mafura a mpeng ( mohloli ).
Lethathamong la mabenkele leo u ka le jarang mona u tla fumana lenane le pharaletseng la lihlahisoa tseo u ka li jang ka polokeho le tse thibelang tlhahiso ea mafura a ka mpeng. Kakaretso : Ho chesa mafura a mpeng ho etsoa ka ho tlosa lik'habohaedreite tsohle tse bonolo (tsoekere, pastry, bohobe bo bosoeu, raese e tšoeu, jj.) Lijong tsa hau. Likhabohaedreite tse rarahaneng lia lumelloa.
Mohato oa 2 Fokotsa Boima ba 'Mele: Ja Lijo Tse Nepahetseng
Ka ho ja lik'habohaedreite tse fokolang, o netefatsa hore 'mele oa hau o tlameha ho chesa mafura bakeng sa matla. Ke kamoo o qalang ho chesa mafura a mpa. Ka tlase u ka bala seo u lokelang ho se ja ho etsa hore mafura a chese.
Lijo tse chesang mafura a mpa
U chesa mafura a mpeng ka ho ja meroho, mafura le protheine. Ka ho ja lijo tsena, u chesa mafura a mpa a phahameng le a tlase kapele.
Lethathamo la lijo tse fumanehang (le fumanehang ka tlase) le bontša hore na ke lijo life tse u thusang ho chesa mafura a mpeng. Lihlahisoa tse lenaneng lena li tla u thusa ho theola boima ba 'mele ka mpeng ka litsela tse peli:
- Li u thibela ho bokella mafura ka mpeng.
- Ba etsa bonnete ba hore ho chesa ha hao mafura ho 'on'
Lethathamo la lijo tse mafura tse khahlanong le mpa
Meroho:
- Sepinichi
- Lethisi
- Endibia
- Litamati
- Komokomore
- Radishes
- Pepere ea tšepe
- Zucchini
- Kholifolaoa
- Broccoli
- Khábeche
- Green beans
- Limela tsa Brussels
- Mokopu
- Bok choy
- Sehoete
Liprotheine:
- Mahe
- Kase e bitsoang Cottage cheese
- yogurt ea segerike
- kase e bitsoang Cottage cheese
- Salemone
- herring
- Cod
- Chickadee
- Litlhapi
- Mussels
- Makgapetla
- Nama e itshetlehileng
- Khoho
- Li-legume: lensisi, linaoa tse ntšo, linaoa tsa liphio, linaoa tsa liphio, linaoa tse pharalletseng, li-chickpea
- Tempeh
Mafura:
- Li-walnuts
- Peo
- Mekhabiso
- Avocado
- Oli ea mohloaare e sa tsoakoang
- Oli e eketsehileng ea coconut ea moroetsana
Li-carbohydrate tse rarahaneng (ka tekano *):
- Litholoana (karolo e le 'ngoe ho isa ho tse peli ka letsatsi)
- Oatmeal
- Quinoa
- Alforfon
- Tapole
- Reisi e sa tšeloang
* Li-carbs tsena li phetse hantle 'me li boloka tsoekere e maling a hao e le tlase, empa o ke ke oa ja lijo tse se nang moeli. Etsa bonnete ba hore u ja karolo e nyane ea lihlahisoa tsena. Ja karolo boholo ba setebele sa hao Lijong ka leng.
E eketsehileng: lenane la mabenkele le nang le lihlahisoa tse fetang 120 ho chesa mafura a mpeng
Ke thehile lethathamo le leholo la mabenkele leo u ka le jarang mahala. Qalo e ntle ke halofo ea mosebetsi!
Lethathamo la mabenkele a khahlanong le mpa le ka kopitsoa mona ho pdf. Kakaretso : O lahleheloa ke mafura a mpeng ka ho ja meroho e mengata, liprotheine le mafura. Sena se boloka tsoekere maling le ho chesa mafura a mpeng.
Mohato oa 3 Fokotsa Boima ba 'Mele: Lower Cortisol
Cortisol e bitsoa khatello ea kelello hormone , empa e ka boela ea bitsoa hormone ea mafura a ka mpeng. Theola cortisol ea hau 'me kahoo u chese mafura ka mpeng ea hau.
Ho chesa mafura a mpa, latela likeletso tse ngata tse latelang kamoo ho ka khonehang. Malebela ana a bula 'liheke' tsa lisele tse mafura ka mpeng, ho lumella mafura ho lokolloa le ho chesoa.
Keletso 1: fokotsa khatello ea maikutlo bophelong ba hau
Iphe nako ea ho phomola. Ha u phomola, khatello ea maikutlo 'meleng oa hao ea theoha, joalo ka cortisol ea hau. Sena se boetse se fokotsa takatso ea hau ea lijo 'me se ka chesa mafura a mpeng ( mohloli ).
Keletso 2: Robala lihora tse 8 ka letsatsi
Ho hloka boroko ho eketsa boemo ba cortisol ea hau. Kahoo, robala lihora tse 8 ka letsatsi ho chesa mafura a mpa kapele.
Keletso 3: ja ho latela lenane la mabenkele
Seo se bolela: carb e tlase ebile e phetse hantle. Khoasolla mona lenane le felletseng la lintho tse rekoang khahlano le mafura a mpeng. Ke mahala ho babali ba sengoloa sena.
Keletso 4: qoba joala
Batho ba noang joala ba kotsing e kholo ea ho ba le mafura a mangata mpeng ( mohloli ). Ka ho khetheha u se ke ua noa joala. Haeba u batla ho noa khalase, noa li-servings tse nyane tse fetang tse peli 'me u noe metsi a mangata.
Hobaneng ha boikoetliso ba Abs bo sa sebetse
Khopolo-taba e kholo ka ho fokotsa boima ba mpa ke hore boikoetliso ba mpeng bo chesa mafura a mpeng. Nete : the Boikoetliso ba abs ha bo sebetse. O ka se chese mafura sebakeng sa heno. U chesa mafura likarolong tsohle tsa 'mele oa hau.
U ka nahana ka mesifa ea hao le lisele tse mafura e le batho ba babeli ba sa bueng puo ea e mong. Ho sa tsotelehe mesifa e etsa eng, mafura a ba potileng ha a arabele. Mafura a bua feela ka lihormone mme o li laola ka lijo tsa hau.
Kaha mesifa ea hau ha e na seo e ka se buang ka moo o chesang mafura teng, boikoetliso ba mpeng bo ke ke ba u thusa ho chesa mafura a mpeng.
Na mesifa ea mpa ea nona?
Ho ikoetlisa ka mpeng ho matlafatsa abs ea hau le ho ntlafatsa boemo ba hau ba 'mele. Leha ho le joalo, ho ikoetlisa ka mokhoa o feteletseng ka mpeng ho ka u sitisa ho fihlela sepheo sa hau sa ho ba le mpa e sephara. Ha o koetlisa mesifa ea hau, ea ba matla le ho feta. Ebe sebaka sa hau sa mpa sea atoloha.
Etsa boikoetliso ba mpeng ho tiisa sebaka sa hau sa mpa, empa u se ke ua se sebelisa e le boikoetliso bo chesang mafura. Haeba u il'o ikoetlisa ka mpeng, etsa bonnete ba hore u koetlisa lihlopha tse ling tsohle tsa mesifa ka matla a tšoanang.
Lipapali tse thusang ho chesa mafura a mpeng
Ho ikoetlisa ho theola mpa. Haeba u ja carb e phetseng hantle le e tlase, ha ua tlameha ho ikoetlisa ho theola boima ba mpa. Ka ho ja lijo tse nepahetseng le ho fokotsa khatello ea maikutlo, o etsa ho feta ho lekana ho chesa mafura a mpeng.
Na u rata lipapali kapa u batla feela ho theola boima ba 'mele ka mpeng? Kahoo re na le ntlha eo ka eona u ka matlafatsang ho chesa mafura ka mpeng ea hau!
Papali eo u chesang mafura a mpa ka eona
Mokhoa o mocha o sebetsang oa ho chesa mafura ka potlako ke HIIT, kapa koetliso e phahameng ea nako e phahameng . Lentsoe lena ka Senyesemane le ka fetoleloa e le High Intensity Interval Training. Seo se bolela: lipapali tse phatlohang nakoana e khuts'oane. 'Nete: Ka metsotso e 20 ea boikoetliso bo matla u lahleheloa ke mafura a mangata ka mpeng ho feta ha u ka ema treadmill nako e telele!
Patlisiso ea mahlale ( mohloli ) e bontšitse hore HIIT e sebetsa haholo ho chesa mafura a mpa. Boithuto bo bong ( mohloli ) hape e bonts'a hore ka ho etsa HIIT makhetlo a mararo ka beke, sebakeng sa cardio e tloaelehileng ( joalo ka treadmill kapa elliptical trainer), uena:
- Chesa mafura a mangata haholo
- Fokotsa mafura a mpa haholo
Ka HIIT, o sebelisa likhoele tse ngata tsa mesifa, o hlahisa lihormone tse ngata tse chesang mafura (testosterone le hormone ea kholo), 'me ho chesa ha hao mafura ho tsoelapele nako e teletsana. Esita le nako e telele ka mor'a ho ikoetlisa, u ntse u chesa lik'hilojule tse eketsehileng hobane metabolism ea hau e potlakile.
Lenaneo la ho ikoetlisa la HIIT
- Ho iphuthumatsa: matha kapa tlola thapo metsotso e 3
- Koetliso (pheta makhetlo a 4 ho isa ho a 8):
- Metsotsoana e 20 ea sprint / mangole phahamisa / sotha (baesekele) / ropo thapo *
- phomolo ea metsotsoana e 40 - Cooldown: matha metsotso e 2
* Ho matha kapa ho tlōla thapo ha ho utloe hantle 'meleng oa hau? Ebe u khetha ho matha metsotsoana e 20 ebe u phomola metsotsoana e 40 nako le nako.
Kotsi ea ho ikoetlisa haholo
Ha se lipapali tsohle tse loketseng ho chesa mafura a mpa. Haeba u ikoetlisa haholo, hangata le ka thata haholo, 'mele oa hau o arabela ka ho hlahisa cortisol e eketsehileng. Mme o sa tsoa ithuta hore na sena se bakoa ke eng: 'mele oa hau o kena ka har'a mokhoa oa ho boloka mafura ho fapana le ho chesa mafura. Mafura ana a tla bolokoa haholo mpeng ea hau. Kakaretso : Ha ua tlameha ho koetlisa abs ea hau ho chesa mafura a mpeng. Ho ikoetlisa ha ho tlamehe, empa haeba u batla, khetha Koetliso e Phahameng ea Nako e Phahameng (HIIT). Sena se matlafatsa mafura a mpeng.
Lenaneo la beke le beke la mafura a khahlanong le mpa
Lijo ho theola boima ba mpa. Ho u thusa ho qala ka ho chesa (mpa) mafura, ke u behetse lenane la beke le beke bakeng sa hau ka tlase. Lenaneo lena la beke le beke le ipapisitse le lihlahisoa tse lenaneng la mahala la ho reka. Bakeng sa letsatsi le leng le le leng la beke u tla fumana poleiti ea lijo tsa hoseng, tsa mots'eare le tsa mantsiboea tseo u ka lahleheloang ke mafura a ka mpeng ka nepo.
Lijo tsa hoseng: Phala ea oatmeal e nang le sinamone, mahe a linotši le likhaba tse 2 tsa chisi ea kottage e le topping
Lijo tsa hoseng: Ham le lettuce li tsamaea ka yogurt ea Greece
Lijo tsa hoseng: Sipinake, mango le cottage cheese smoothie
Lijo tsa hoseng: Omelette le litamati tsa ciliegia le khoho e tsubang
Lijo tsa hoseng: Mahobe a raese le avocado le lehe
Lijo tsa hoseng: Chisi ea kottage e nang le linoko, oatmeal le morara o omisitsoeng lijo tsa hoseng: mahe a halikiloeng a nang le spinach le tamati
Lijo tsa mots'eare: Salate e tala ea meroho ea langa le le lej, pepere, likomkomere, rantipole, beet, walnuts, oli ea mohloaare, pepere le letsoai la leoatle
Lijo tsa mots'eare: Salate e tala e nang le pepere ea tšepe, fragole, feta chisi le asene ea balsame
Lijo tsa mots'eare: Mahobe a raese le hummus le chisi ea kottage
Lijo tsa mots'eare: Salate ea lentile, koae ea koae e tsubang, lettuce, tamati le mehloaare.
Lijo tsa mots'eare: Litapole tse monate tse nang le mongobo oa chisi ea kottage le salate e tala. Lijo tsa mots'eare: sopho e entsoeng ka langa le le lej le linaoa. Lijo tsa mots'eare: Banana, beet, khale, lebese la coconut le sa tsoekere le peo ea chia smoothie.
Theko: Spaghetti sa zucchini se nang le mongobo oa avocado, linate tsa phaene le spinach e ncha
Theko: Sopho ea mokopu e nang le khoho e tsubang
Theko: Salmone e halikiloeng ka meroho e nang le mouoane
Theko: Meroho e sauteed le lihlopha tsa veal
Theko: Turkey e tletse ka raese e sootho le meroho
Theko: Litapole tse tala tse monate le Endive Stew le Bacon
Theko: Sejana se besitsoeng ka ontong sa lirope tsa kana, pepere, onion, tamati le eggplant
Mokhoa oa ho fokotsa letheka le se setle ho theola mpa
Batho ba bangata ba nonneng haholo ba na le mafura a mangata ka mpeng. Ba ka rata letheka le lesesane. Haeba ba ka fihlela seo, ba ka be ba se ba khotsofetse haholo. Empa u ka etsa seo joang joale? Litlaleho mabapi le sena lia hanyetsana. Na uena kapa ha u ikoetlise ka mpeng joalo ka litulo le litulo? Kapa u koetlise haholo le ka thata? Sengolong sena, tse ling tsa masira a potileng sephiri sena lia tlosoa.
Li-sit-up, li-sit-up le li-crunche ha li hlokahale.
Tlhahisoleseling mabapi le tahlehelo ea mafura mpa hangata ea ikhanyetsa. Batho ba bangata ba koetlisa li-abs tsa bona ka thata, ba lumela hore ba ka lahleheloa ke mafura a mpa ka eona. Leha ho le joalo, hangata ba fumana litholoana tse fokolang kapa ha ba li fumane ho hang. Na ho na le mekhoa e metle ea ho fihlela letheka le lesesane le mpa e sephara?
Lijo tse matlafatsang
Haeba u batla letheka le lesesaane le mpa e bataletse, ntho ea pele e hlokahalang ke ho ja lijo tse nepahetseng le tse phetseng hantle. 'Mele oa hau o hloka limatlafatsi, haholo haeba o ikoetlisa haholo. Ntle le limatlafatsi, metabolism ea hau e ke ke ea sebetsa mme o tla nona feela. Batho ba bangata ba ntse ba nahana hore haeba u batla ho theola boima ba 'mele, u lokela ho ja hanyane kamoo ho ka khonehang. Mohopolo ona o nketsoe sebaka ke lipatlisiso tsa mahlale. Sena se bontša hore ho latela phepo e nepahetseng, e leka-lekaneng le limatlafatsi tse lekaneng ke ntho e hlokahalang bakeng sa ho theola boima ba 'mele.
Etsa hore metabolism ea hau e tsamaee
Lekunutu la letheka le lesesaane ke ho qalella metabolism ea hau. Ha metabolism ea hau e sebetsa hantle, 'mele oa hau o qala ho chesa lisele tse mafura, ho kenyeletsoa le lisele tsa mafura lethekeng le ka mpeng. Seo se iketsahalla feela. Ke ka hona ho leng bohlokoa ho etsa hore metabolism ea hau e sebetse. Mona ke kamoo o ka etsang sena.
Ja le ho ikoetlisa
Ka ho ja bophelo bo botle le bo tloaelehileng, metabolism ea hau e qala. Ka ho ja lijo tse nyane khafetsa, metabolism ea hau e potlakisa le ho feta. Ho ja lijo tse nang le fiber ho boloka metabolism ea hau e ntse e tsoela pele. Ka ho se tlole lijo tsa hoseng, metabolism ea hau e qala hoseng. Ka ho ikoetlisa pele ho lijo tsa hoseng, metabolism ea hau e qala hoseng haholo. Ho noa metsi a mangata ho boloka metabolism ea hau e ntse e tsoela pele. Koetliso e tloaelehileng e boloka metabolism ea hau e tsoela pele. Koetliso ea matla e boloka metabolism ea hau e tsoela pele, leha o phomotse kapa o robetse.
Noa haholo
Tlhokahalo ea ho noa haholo e ke ke ea feteletsoa. Noa lino tse nang le li- calories tse fokolang kapa tse se nang tsona. Tsena ke metsi haholo le tee e tala. Li-liquids ka bobeli li matlafatsa tšilo ea lijo le metabolism. Tee e tala ke thuso e ntle haholo ea ho theola boima ba 'mele hape ke antioxidant e matla. Mero ea litholoana tse sa tsoa khuoa, e pepetiloeng, le tsona li monate ho nooa. Ba ruile fiber, livithamini le li-antioxidants. Ho noa haholo ho thusa metabolism, e ke keng ea sebetsa ntle le maro a lekaneng. E boetse e thusa ho tlosa litšila le chefo 'meleng. Haeba u ikoetlisa haholo, u hloka maro a mangata ho feta a tloaelehileng 'me ka sebele u lokela ho noa haholo.
Li-calories tse kenngoeng - likhalori tse chesitsoeng = tahlehelo kapa
boima ba 'mele Ho theola boima ba' mele ke chelete e nepahetseng haholo, kapa ho fapana, ke ho tlosa, ea palo ea likhalori tse kenngoeng ntle le palo ea likhalori tse chesitsoeng. Lik'halori tse fokolang tseo u li jang (ho ela hloko boleng ba khalori ea seo u se jang) le likhalori tse ngata tseo u li chesang (ho ikoetlisa ka tsela e nepahetseng), o tla theola boima ba 'mele. Li-calories tse kenang 'meleng oa hao ka molomo oa hau tse ke keng tsa chesoa (hobane u lula botsoa setulong sa hau, ka mohlala) li bolokiloe ke' mele oa hau joalo ka mafura. Ka mantsoe a mang, haeba u ja lik'hilojule tse ngata ho feta tseo u li chesang, u tla nona.
Motswako wa tsohle
Ho theola boima ba 'mele kamehla ke motsoako oa lintlha tse kaholimo. Haeba u se u qalile metabolism ea hau ka ho ikoetlisa le ho ja hantle, 'mele oa hau o tla qala ho chesa mafura a mangata, ho kenyeletsoa mafura a mpeng. U ke ke ua siea efe kapa efe ea lintho tse boletsoeng, hobane ka hona u ke ke ua fumana liphetho. Ke feela motswako o sebetsang. Ha u se u butse 'mochini', u ka qala ho etsa li-sit-up tse eketsehileng le boikoetliso bo bong bo ikhethang. Ka tsela eo, mesifa e metle ea mala le thekeng ea hola, 'me moo mesifa e leng teng, ha ho na mafura.
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- Noa haholo
- Li-calories tse kenngoeng - likhalori tse chesitsoeng = tahlehelo kapa
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