Tse ka Hare
Lentsoe "metabolism" le lula le tsamaea le lingoloa tse ngata mabapi le ho theola boima ba 'mele. Motho e mong le e mong oa tseba hore metabolism e ntle (metabolism) e kenya letsoho ho ho tlosa boima bo feteletseng ka potlako. Ha 'mele oa hau o sebetsana ka potlako le lijo tse jeoang, kotsi e tlase ea ho nona haholo. Leha ho le joalo, lits'ebetso tse potlakileng tsa ts'ebetsong ha se tšehetso e ntle feela khathatsong ea boima ba 'mele, empa le bophelo bo botle ba' mele oa hau.
Metabolism e ke ke ea potlakisa feela, empa hape e fokotsehe. Kahoo, se ka fokotsang metabolism?
U ka fokotsa metabolism ea hau joang?
1. Ho se itloaetse
Haeba u batla ho fokotsa metabolism, lebala ka koetliso. Haholo-holo ka litekanyo le mananeo a HIIT. Joalokaha u tseba, li-dieters li eletsoa hore li ikoetlise eseng feela ka ho chesa likhalori, empa hape le ho potlakisa metabolism, hobane e matla ho ikoetlisa ho kenya tšebetsong metabolic ts'ebetsong. Ho ikoetlisa khafetsa ho thusa ho potlakisa metabolism ea hau, empa haeba u thahasella sena, u ka khetha papali eo maphelong a bona.
2. Ho ja protheine e nyane
Ho monya protheine ke 'mele ho sebelisa likhalori tse ngata. Ho phaella moo, protheine ke thepa ea motheo bakeng sa mesifa ea hau. Ha ho koetliso e ke keng ea u thusa ho fumana boima ba mesifa, haeba u sa sebelise protheine. Empa see se ama metabolism joang? Ho phomola mesifa ea mesifa e chesa likhalori tse ngataHo feta lisele tsa mafura, kahoo liperesente tse phahameng tsa mesifa metabolism ea hau e tla potlaka. Sena se bolela hore haeba o batla ho fokotsa metabolism, lebala ka protheine mme o bonolo ho li-carbs.
3. Ho se robale
Haeba u batla ho fokotsa metabolism, lebala ka boroko bo bolelele. Ha u robala ka ho lekaneng, 'mele oa hau o qala ho hola ka matla hormone ea cortisol (hormone ea khatello ea kelello), e robehang mesifa. Ka hona, khaello ea boroko khafetsa e lebisa ho fokotseheng ha lisele tsa mesifa, ka hona ho fokotsa metabolism. U tla robala nako e ka tlase ho lihora tse 7 ho isa ho tse 8 - u itlhahisa hore metabolism e liehang.
Ho lula lijong tse sa tšoaneng
Tsela e 'ngoe e tiileng ea ho fokotsa metabolism ea hau ke ho ja lijo tse tlase tsa khalori (ja khaello ea likhalori tse fetang 20% ea boleng ba letsatsi le letsatsi). Hobaneng ha lijo tse tlase tsa khalori li fokotsa metabolism? Ha o lekanyetsa 'mele lijong, o qala ho chesa mafura ka matla a phethehileng joalo ka ha o ka nahana. Empa ho fapana le hoo e liehisa metabolism, tšebeliso e tlase haholo ea ho boloka lisebelisoa bakeng sa mekhoa ea boipheliso ea bokamoso. 'Me ha u ntse u fokotsa' mele oa hau oa lijo, o hanela le ho theola metabolism haholoanyane.
5. Ho se sebelise metsi a lekaneng
Ts'ebetso ea metabolic e etsahala ka ho nka karolo ka kotloloho ha metsi, ka hona ha phallo e sa lekane 'meleng, sekhahla sa ts'ebelletso ea mmele se fokotseha. Sebakeng sa pele metsi a ea tlhokomelong ea litho tsa bohlokoa: sebete, liphio, boko le metabolism - feela ka molao-motheo oa masalla. Ka hona, mokhoa o mong oa ho liehisa metabolism ke ho fokotsa ts'ebeliso ea metsi (hopola hore tekanyetso ea letsatsi le letsatsi ea motho a le mong 1.5-2 a etsang dilitara tse metsi).
6. Ho se je fiber
Bakeng sa ho sebetsana le fiber, 'mele o sebelisa matla a eketsehileng, le ho o sila butle, o thusang ho o boloka boholo ba tsoekere e maling ka nako e telele. Kahoo haeba u batla ho fokotsa metabolism, fokotsa tšebeliso ea hau ea lijo tse nang le fiber: litholoana, meroho, lijo-thollo tse tsoang lithollo, linaoa, linate, lipeo. Ka tsela eo, rekoto ea likahare tsa fiber ke li-bran.
7. Ha ho lijo tsa hoseng
Haholo haholo ka metabolism e angoa ke lijo tsa hoseng. Hoseng 'mele oa hau o tsoha,' me le eena o tsosa lits'ebetso tsohle tsa ts'ebetsong. Morero oa mantlha oa lijo tsa hoseng ke ho tlatsa matla kamora ho ba sieo ha nako e telele ea lijo le ho se lumelle 'mele ho qala ts'ebetso ea catabolism. Lijo tsa hoseng li lokela ho fana ka matla lihora tse 'maloa esale pele tse tla u thusa ho tsoha metabolism. Empa haeba u na le sepheo se fapaneng, e leng ho fokotsa metabolism, uena lijo tsa hoseng, u ka tlola ka mokhoa o sireletsehileng.
8. Kamehla lokisetsa matsatsi a ho itima lijo
Mosebetsi o ratoang ke li-dieters tse ngata ha o reroe ho itlhophisa matsatsi a "zagorye", le ho fokotsa litlamorao tsa sebopeho sa bona, joale hlophisa matsatsi a ho itima lijo. Haeba u nahana hore ka tsela ena ho tla ba molemo ho theola boima ba 'mele, u fositse. Empa ho ka makatsa 'mele le ho baka ho fokotseha ha metabolism ho tsoa liphapang tsena. 'Mele o fana feela ka maemo a tsitsitseng le a boreleli, empa eseng ha "letsatsi le se nang letho - letsatsi haholo."
9. ho noa joala
Tšebelisong ea lino tse tahang esita le ka litekanyo tse nyane 'mele ha o fokolise metabolism feela empa o boetse o emisa ho chesa mafura a sebelisa matla a tsoang mesifa ea mesifa. Ho feta moo, joala bo fokotsa tlhahiso ea kholo ea hormone, testosterone, e amang ka kotloloho sekhahla sa kholo ea mesifa. Kahoo joala bo haholo ho qholotsa ho lieha ha metabolism.
10. Tlola lijo
Ho tlōla lijo ho boetse ho lebisa ho fokotseheng ha metabolism. Likhefutso tse ngata khafetsa lijong li ka ba nakong ea letsatsi la ts'ebetso ha ho le thata ho khaohana le ts'ebetso ea tlhahiso. Empa ha 'mele o sa fumane lijo nako e telele, oa kenyelletsa mokgoa wa ho boloka 'me e fokotsa metabolism. Haeba u tloaetse ho ikoetlisa ka nako e telele ha u ja le ho tlōla lijo, u liehisa metabolism eo u faneng ka eona.
Haeba u batla ho fokotsa metabolism, u ka latela likeletso tsena. Empa haeba o batla ho theola boima ba 'mele, leka ho sebetsana le matsapa a lits'ebetso tsa phapanyetsano.
Bona hape: Phepo e ntle lipapaling. 'Nete ka lijo le ho phela hantle' meleng.