Banana ba bangata khafetsa ba leka ho theola boima ba 'mele, empa ha se motho e mong le e mong ea atlehang ho fihlela sena kapele le ka ho sa feleng ho tiisa sephetho. Le ha o etela boikoetliso, o itima lijo kapa o ja feela lijo tse nang le likhalori tse tlase, ha se kamehla ho ka fihlelloang.
Mabaka a 10 a thibelang boima ba 'mele
Ho etsahala hore ngoanana a ee lipapaling le lijong khafetsa, empa boima bo ntse bo eme. Bothata bo ka ba boemong ba hae ba maikutlo kapa ho hloka boroko. Ho ka ba le mabaka a mang. Ka tlase lethathamo la mabaka a mantlha a u thibelang ho theola liponto tse eketsehileng.
Lebaka # 1: Mafura a mangata haholo
U ke ke ua felisa mafura ka botlalo lijong tsa hau. Li hlokahala ke 'mele ka tsela e ts'oanang le liprotheine le lik'habohaedreite. Ho haella ha bona ho ka lebisa ho pherekano ea lits'ebetso tsa metabolism. Leha ho le joalo, ho bohlokoa ho hlokomela hore tšebeliso e fetelletseng ea lijo tse nang le mafura li ke ke tsa u thusa ho theola boima ba 'mele.
Litsebi tsa phepo e nepahetseng li re ho bohlokoa ho ja mafura a sa foleng. Li fumanoa litlhaping (joalo ka litlhapi tsa salmon), lijo tsa leoatleng, mehloaare, avocado le linate. Palo ea mafura e khethoa ka bonngoe. Kabelo ea letsatsi le letsatsi bakeng sa batho ba lekang ho theola boima ba 'mele ke 0,8-1 g ka kilograma ea boima ba' mele.
Lebaka # 2: Ho noa lijo tse nang le likhalori tse ngata
Bo-rasaense ba fumane hore banana ba lijong ba thibeloa ho theola boima ba 'mele ka ho ja lijo tse nang le likhalori tse ngata. Lihlahisoa tsena li kenyelletsa: li-confectionery (likuku, lipompong), croutons, ice cream le litholoana tse monate (banana). Lino tse nang le likhalori tse ngata (soda e tsoekere) le tsona li lokela ho hlokomolohuoa.
Ho thibela 'mele ho lapa, ho kgothaletswa hore o khomarele lijo tse fokolang (likarolo tse 5-6 tse nyane ka letsatsi). Boholo ba boleng bo hlophisitsoe ka bonngoe (ho latela boima ba 'mele le sephetho se lakatsehang). Ka lijo tsena, ho ke ke ha ba le takatso le tlhoko ea lijo tse bobebe.
Lebaka # 3: Tšebeliso e feteletseng ea lik'habohaedreite le tsoekere
Mono- le disaccharides - "Li-carbohydrate" tse monate li bonolo. Hang ha li le 'meleng, li baka ho phahama ho hoholo ha insulin. Ho ja lijo tse nang le tsona ho lebisa boteng bo sa feleng ba tlala. 'Mele o leka ho fokotsa maikutlo ana ka ho ja lijo tse bobebe kapele, e lebisang ponahalong ea liponto tse eketsehileng.
Ho boloka sebopeho sa hau se le maemong a matle, ho kgothaletswa ho eketsa lik'habohaedreite tse rarahaneng lijong (li ananeloa butle butle) le ho laola palo ea phepelo ea tsoekere e ntlafalitsoeng. Li-carbohydrate tse rarahaneng li kenyelletsa limela le lijo-thollo, tse bonolo - lino tse nang le khabone, li boloka, jeme, tsoekere.
Lebaka # 4: Ho hloka boroko / ho robala hampe
Boleng ba ho robala bo ama ka kotloloho ts'ebetso ea methapo ea kutlo bokong, e ikarabellang bakeng sa tlhahiso ea lihormone tse amehang ts'ebetsong ea 'mele. Ho hlobaela khafetsa ho ama mokoka oa hau le bophelo bo botle ka kakaretso.
Ho theola boima ba 'mele ntle le mokhoa o tloaelehileng oa ho robala ho na le mathata haholo. Motho e moholo o tlameha ho robala bonyane lihora tse 7 ka letsatsi hore mmele oa hae o sebetse hantle. Nakong ea boroko, ho hlahisoa cortisol e nyane (hormone ea khatello ea maikutlo e lebisang ho liponto tse eketsehileng). Ka nako e sa lekaneng ea ho robala, boemo ba "stucco molding" (saturation hormone) bo fokotsehile haholo, bo eketsang maikutlo a tlala.
Ho robala ka ho lekaneng ho boetse ho na le phello e ntle mesebetsing ea 'mele. Ha u robala haholo, 'mele oa hau o tla boloka matla a mangata. Bakeng sa boroko bo utloahalang, ha ho kgothaletswe ho noa lino tse nang le k'hafeine lihora tse 'maloa pele ho tsona.
Lebaka # 5: Matšoenyeho a sa foleng
Ho netefalitsoe ka mahlale hore khatello ea maikutlo le merusu e meng ea maikutlo e sitisa ho theola boima ba 'mele. Boemong bona, cortisol (hormone ea khatello ea maikutlo) e qala ho hlahisoa ka adrenal cortex. Ka lebaka la ho ba ngata haholo, motho o ba le maikutlo a tlala (le haeba a sa tsoa ja), eo a lekang ho e hlola ka thuso ea lijo tse bobebe tse bobebe.
Palo e eketsehang ea cortisol e lebisa ho bokelleng mafura a 'mele. Lebaka ke hore hormone e khothalletsa ho senyeha ha mesifa le ho liehisa metabolism. Ho imeloa kelellong ho sa foleng le hona ho ama boleng ba koetliso, hobane boemo ba matla a kahare bo theoha ka potlako.
Lebaka # 6: Ho ja mafura a mangata
Mafura a Trans ke limolek'hule tse mafura tse nang le litlamo tse habeli tsa phetisetso ea "trans". Ho sebelisa mafura a mangata ho ama bophelo bo botle ka ho felletseng: ho eketsa boemo ba k'holeseterole maling, ho senya maikutlo a tšusumetso ea methapo, ho qholotsa nts'etsopele ea mafu a pelo le methapo le ho fokotsa metabolism. Litsebi tsa phepo e nepahetseng li fumane hore trans fatty acid isomers (TFA) ke se seng sa lisosa tsa mantlha tsa botenya. Boholo ba mafura a trans a fumaneha lijong tse latelang:
- mayonnaise;
- li-confectionery;
- lijo tse halikiloeng;
- litlhapi;
- Lihlahisoa tse hoammeng tse felileng.
Lebaka # 7: Ho haelloa ke fiber lijong
Bakeng sa ho theola boima ba 'mele, fiber e ke ke ea hlokomolohuoa lijong tsa letsatsi le letsatsi. Faeba ke karoloana ea lik'habohaedreite, e fokotsa haholo li-cholesterol le tsoekere ea mali, 'me e felisa litakatso tsa ho ja lijo tse bobebe tse nang le likhalori tse ngata. Ho phaella moo, faeba thusa ho ntlafatsa tshilo ya dijo, potlakisa lintho tse bonahalang metabolism.
Ho eketsa fiber ho lijo, o lokela ho boloka sekhahla sa letsatsi le letsatsi. Mohlala, banana ba lilemong tse mahareng ba lilemo li 20-40 ba hloka 25 g ka letsatsi. Lijo ka botsona li lokela ho fapana, haeba u sebelisa sehlahisoa se tšoanang se nang le fiber, ho ke ke ha ba le sephetho se setle. E meng ea mehloli e meholo ea fiber ke: matlapi a korong (a mahoashe le a sitsoeng hantle), litholoana tse omisitsoeng, lipere, lierekisi, broccoli, lialmonde le walnuts.
Lebaka # 8: Ho hlokomoloha koetliso ea matla
Cardio e bohlokoa haholo bakeng sa tahlehelo ea boima ba 'mele. Tsena li kenyelletsa ho sesa, ho tsamaea ka potlako, ho matha, ho qhomela, ho tants'a ka matla (mohlala, zumba). Ka thuso ea meroalo ea cardio, ho na le lintlha tse ngata tse ntle tse fihletsoeng: mokhoa oa ho robala le mosebetsi oa tsamaiso ea phefumoloho li tloaelehile, ho bokella mafura ho tlosoa, 'mele o ba o tsitsitseng haholoanyane.
Banana ba bangata ba ea lebaleng la boikoetliso 'me ba ikoetlisa feela ka li-simulators, ba hlokomoloha ka botlalo meroalo ea pelo. Boikoetliso ho li-simulators bo etselitsoe ho nts'etsapele mesifa, ho fihlela phomolo. Li bohlokoa ho aha 'mele o motle, empa cardio e hlokahala ho theola boima ba' mele. Ho kgothaletswa ho chenchana lipakeng tsa boikoetliso ba 'mele le boikoetliso ba mamello.
Lebaka # 9: Ha ho na protheine e lekaneng lijong
Ho hloka protheine (protheine) ho lebisa ho ferekaneng ha li-hormone le ho fokotseha ha boits'ireletso ba mmele, ho amang hampe boima ba 'mele. Liprotheine li u thusa ho theola boima ba 'mele ka ho chesa mafura, eseng mesifa. Ka thuso ea eona, ho ka etsahala ho potlakisa metabolism. Sena se hloka ho ja bonyane ligrama tse 130 ka letsatsi. U ka fumana protheine ho tsoa lihlahisoa tsa liphoofolo (nama, tlhapi) le meroho (linaoa, meroho).
Lebaka # 10: Ho noa metsi a sa lekaneng
Metsi ke e 'ngoe ea lijo tsa bohlokoahali' meleng. E thusa ho potlakisa metabolism, ts'ebetso e tloaelehileng ea pampitšana ea meno. Metsi ke mokhoa o ke keng oa khutlisoa oa ho theola boima ba 'mele, ke karolo ea lits'ebetso tsa ts'ebetsong, o tlosa chefo le chefo' meleng.
Ka khaello ea eona, metabolism e lieha haholo, e amang palo eo hampe. E eketsa tšebeliso ea likhalori. Motho e moholo o hloka ho noa lilithara tse ka bang 2,5 tsa metsi ka letsatsi (chelete e lekanang hantle le boima ba 'mele). Sena se tla tšoana le tahlehelo ea li-kilocalories tse 150.
Qetello
Ho bohlokoa ho hopola hore likarolo tsa mantlha tsa motho ea hantle ke ho ikoetlisa, ho robala hantle (bonyane lihora tse 7), boemo bo tloaelehileng ba maikutlo le phepo e nepahetseng. Ho kheloha bonyane karolo e le 'ngoe ho ka ama palo. Litsebi tsa phepo e nepahetseng li eletsa ho khomarela phepo e fokolang, hona ho tla fokotsa litakatso tsa li-snacks tse nang le likhalori tse ngata.
