Ke litšitiso life ho metabolism le ho theola boima ba 'mele?

Ke litšitiso life ho metabolism le ho theola boima ba 'mele?

Boiteko ba ho theola boima ba 'mele bo hloka botsitso, empa metabolism e botsoa e ka etsa hore boiteko bo matla bo senyehe. Metabolism, ts'ebetso eo 'mele o fetolelang lijo hore e be matla, e bapala karolo ea bohlokoa ho lekanyeng hore na u chesa lik'hilojule le mafura hantle hakae. Empa lintlha tse ling li ka liehisa metabolism ea hau, tsa etsa hore ho be thata le ho feta ho theola liponto tseo tse eketsehileng.

Ho phaella moo, tlaleho e hatisitsoeng ke Health Shots e senotse matšoao a lemosang a metabolism e liehang e ka sitisang moralo oa ho theola boima ba 'mele le mokhoa oa ho etsa boiteko bo reretsoeng ho eketsa tekanyo ea metabolism le ho finyella lipakane tsa ho ikoetlisa tseo motho a li batlang.

Geetika Bajaj, setsebi sa lijo tse ngolisitsoeng le moeletsi oa tsamaiso ea bophelo, o itse, "Metabolism e liehang e bolela sekhahla se tlase seo 'mele o chesa lik'hilojule le ho fetola lijo matla. Le hoja ho na le phapang ea batho ka tekanyo ea metabolism, matšoao a mang a ka 'na a bontša ho lieha ha metabolism," joalo ka:

1. Bothata ba ho theola boima ba 'mele

E 'ngoe ea matšoao a hlakileng ka ho fetisisa a metabolism e liehang ke boima bo sa hlalosoang kapa ho loanela ho theola boima ba' mele ho sa tsotellehe boiteko ba ho ja lijo tse phetseng hantle le ho ikoetlisa kamehla. Metabolism e liehang e ka etsa hore u chese lik'hilojule tse fokolang, e leng se lebisang ho boima ba 'mele kapa mathata a ho lahleheloa ke lik'hilograma tse eketsehileng.

2. Mokhathala le maemo a tlaase a matla

Metabolism e botsoa e ka etsa hore u ikutloe u khathetse ebile u khathetse letsatsi lohle. Kaha ’mele ha o fetole lijo hore e be matla hantle, o ka ’na oa haelloa ke matla a hlokahalang bakeng sa mesebetsi ea letsatsi le letsatsi, ’me mesebetsi eo pele e neng e bonahala e le bonolo e ka ’na ea e-ba boima le ho feta.

3. Kutloisiso e batang

Haeba motho a iphumana a ikutloa a bata ho feta ba bang, e ka 'na ea e-ba pontšo ea metabolism e liehang. Sekhahla se theohileng sa metabolism se ka ama bokhoni ba 'mele ba ho fehla mocheso, e leng se bakang maikutlo a sa khaotseng a ho bata kapa ho eketseha ha mocheso ho batang.

4. Mathata a tshilong ya dijo

Ho se sebetse hantle ha tšilo ea lijo ke pontšo e 'ngoe ea metabolism e liehang. Motho a ka 'na a ba le matšoao a kang ho ruruha, ho pipitleha, kapa ho se khathatsehe ka kakaretso. Ho robeha butle le ho sebetsa ha lijo ho ka baka mathata a tšilo ea lijo.

5. Ho se leka-lekane ha Hormonal

Metabolism e liehang e ka sitisa ho leka-lekana ha lihomone 'meleng, e leng se bakang matšoao a fapaneng. Matšoao a mang a tloaelehileng a kenyelletsa ho ea khoeling ho sa tloaelehang ho basali, ho fokotseha ha takatso ea botona kapa botšehali, ho feto-fetoha ha maikutlo, esita le ho tepella maikutlong. Liphetoho tsena tsa li-hormone li ka bakoa ke ho fokotseha ha tlhahiso ea matla le tšebetso ea metabolic 'meleng.

Ke habohlokoa ho hopola hore matšoao ana le matšoao a ka boela a bakoa ke mabaka a mang a ka sehloohong. Haeba motho a belaela hore o na le botsoa kapa o na le bothata ba ho theola boima ba 'mele, ho kgothaletswa ho buisana le setsebi sa bongaka se ka hlahlobang boemo ba bona ba bophelo bo botle le ho fana ka tataiso e nepahetseng.

Litlhahiso tsa ho eketsa metabolism

Malebela ke ana a bohlokoa ho matlafatsa metabolism ea hau le bokhoni ba hau ba ho theola boima ba 'mele:

1. Haha mesifa: Mosifa o sebetsa haholo ho feta mafura, kahoo ho ba le mesifa e mengata ho ka phahamisa sekhahla sa ho phomola ha metabolism.

2. Boikoetliso ba ’mele letsatsi lohle: Ho phomola khafetsa ha u lutse ho ka nkoa ka ho otlolla maoto le ho sebelisa litepisi ho e-na le li- lift.

3. Boikoetliso ba Aerobic: Boikoetliso ba Cardio bo kang ho matha, ho palama baesekele, ho sesa kapa ho tantša ho ka kenyelletsoa kemisong ea letsatsi le letsatsi. Boikoetliso ba Cardio bo thusa ho chesa lik'hilojule le ho eketsa metabolism.

4. Metsi a lekaneng: Ho noa metsi a mangata letsatsi lohle ho thusa ho qoba ho fokotsa lebelo la metabolism ea hau.

5. Protheine e lekaneng Ho kenyelletsa le protheine e lekaneng lijong ho ka matlafatsa metabolism.

6. Lijo tse nyenyane le tse tloaelehileng: Ho e-na le ho ja lijo tse ngata, u ka ja lijo tse nyenyane, tse leka-lekaneng letsatsi lohle. Mokhoa ona o ka thusa ho boloka metabolism ea hau e sebetsa le ho thibela ho ja ho feta tekano.

7. Lijo tsa hoseng tse phetseng hantle: Ho ja lijo tsa hoseng tse phetseng hantle ho susumetsa metabolism ea letsatsi. Protheine, lijo-thollo, litholoana kapa meroho li ka kenyelletsoa lijong tsa hoseng.

8. Eketsa linoko: Ho eketsa linoko tse kang pepere ea chili, ginger kapa sinamone lijong ho ka eketsa metabolism ka nakoana ka lebaka la thepa ea bona ea thermogenic.

9. Robala ka ho lekaneng: Ho etelletsa pele boroko bo botle ho phetha karolo ea ho laola metabolism ea hao. Ikemisetse ho robala lihora tse 7-9 bosiu bo bong le bo bong ho tšehetsa tšebetso e nepahetseng ea metabolism.

10. Khatello ea Maikutlo: Khatello ea kelello e sa feleng e ka ama metabolism. Ho itloaetsa mekhoa ea ho laola khatello ea kelello e kang ho thuisa, boikoetliso bo tebileng ba ho hema, yoga kapa ho itlosa bolutu ho ka thusa ho fokotsa maemo a khatello ea kelello.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023