LINO TSE 11 TSE MATLA TSA HO ROBALA PELE HO THEOLA BOIMA BA 'MELE KA POTLAKO - PAMPEREDPEOPLENY.COM

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E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Lijo tse matlafatsang Lijo Fitness oi-Neha Ghosh Ka Neha Ghosh ka la 14 Pherekhong 2020

E tlameha ebe u ne u loana ka thata ho fumana motho eo ea phethahetseng ka ho ea ikoetlisetsa, ho ikoetlisa ka thata le seo. Empa na u ne u tseba hore ka ho noa lino tse seng kae feela tse entsoeng hae ha u il'o robala u ka chesa mafura a mangata a bolokiloeng 'meleng oa hau?

Lino tsena tsa tlhaho tsa ho robala li tla u thusa ho theola boima ba 'mele' me ke mehloli e metle ea livithamini le liminerale tsa bohlokoa, tse bohlokoa ho boloka mmele oa hau o sebetsa hantle.

Ho ba le lino tsena tsa ho robala letsatsi le leng le le leng ho tla potlakisa boima ba hau ka ho eketsa metabolism ea 'mele le ho matlafatsa ts'ebetso ea hau ea ts'ebetso ea lijo. Sesebelisoa sa tšilo ea lijo se sebetsang hantle ke senotlolo sa ho theola boima ba 'mele ka potlako.

Ha re shebeng lino tse tla u thusa ho theola boima ba 'mele hantle.

1. Lebese

Lebese ke mohloli o enneng oa calcium, protheine, zinki, vithamine B le limatlafatsi tse ling tsa bohlokoa. Leha e na le boleng ba phepo e nepahetseng, batho ba bang ba nahana hore lebese le potlakisa ho nona, ha lithuto li bontša se fapaneng. Ho latela boithuto ^[1] Ts'ebeliso ea lihlahisoa tsa lebese ho kenyelletsa lebese ho ka thusa ho thibela ho nona ho basali ba lilemong tse bohareng le ba seng ba holile ba nang le boima bo tloaelehileng.

Hape, lebese le na le liprotheine tse eketsang li-hormone peptide YY (PYY) e loantšang tlala. Sena se boloka mpa e tletse ka nako e telele, ka tsela eo e laola takatso ea lijo le botenya, ho re thuto ^[pedi]

2. Metsi a Mofuthu + Mahe a linotši

Melemo ea ho ba le metsi a futhumetseng a nang le mahe a linotši nakong ea ho robala, a fapana ho tloha ho itšireletsa le letlalo le se nang sekoli ho isa boima ba 'mele. Metsi, joalo ka ha re tseba, a na le phello e fokotsang chefo - e ntša chefo e tsoang 'meleng ha e ntse e ntlafatsa tšilo ea lijo. Mahe a linotši, ka lehlakoreng le leng, a na le monyetla oa ho kenya tšebetsong lihormone tse sitisang takatso ea lijo ^[6]

Ka metabolism e bakoang, mafura a bolokiloeng a chesoa ka bo eona ha motho a noa seno sena.

3. Metsi a futhumetseng + sinamone + mahe a linotši

Melemo ea ho ba le metsi a futhumetseng le mahe a linotši e tsejoa ke bohle. Empa ho eketsa pinana ea sinamone ho eona ho ka etsa mehlolo. Mahe a linotši, joalo ka ha re tseba, a thusa ho fana ka letlalo le se nang sekoli mme a potlakisa sekhahla sa ts'oaetso ea 'mele. Metsi ka boona ke moemeli oa phediso le sinamone e thusa ho tsitsisa maemo a tsoekere ea mali le ho khothaletsa tahlehelo ea boima ba 'mele ka lebaka la boteng ba flavonoid, cinnamaldehyde ^[7] .

Sinamone e thibela 'mele ho bokella mafura, e potlakisa metabolism ea tsoekere maling, e thusa ho sila lijo le ho felisa libaktheria tse kotsi ka maleng.

4. Lero la Lemone + Metsi a futhumetseng

Metsi a futhumetseng a nang le lero la lemone ke pheko e tsebahalang ea khale ea ho theola boima ba 'mele. E khothalletsa ts'oaetso e potlakileng ha e jeoa kamora ho ja haholo 'me e eketsa sekhahla sa ts'ebetsong. Metsi a futhumetseng a nang le lero la lemone le ona a sebetsa hantle haholo ho hloekiseng sebete ka ho tlosa chefo e kotsi le mafura a bolokiloeng a sa batleheng. ^[8] .

5. Jusi ea Lemon ea Ginger

Khemere le sirilamunu li na le lithibela-mafu le li-anti-inflammatory tse thusang ho matlafatsa boits'ireletso ba mmele. Ha e jeoa bosiu, ginger le lero la lemone li ka etsa hore u theole boima ba 'mele ka ho eketsa metabolism ea' mele. Ha metabolism ea hau e potlakile, o chesa likhalori tse ngata mme ho ba bonolo ho uena ho theola boima ba 'mele.

6. Lero la Morara

Morara o amahanngoa le ho theola boima ba 'mele. Kahoo ho ba le seno se entsoeng ka eona le hona ho ka ba molemo. Lero la morara le tla thusa ho chesa mafura a mang 'meleng oa hau ka ho ba le khalase ea lero la morara oa tlhaho pele ho nako ea ho robala e re ho ithuta ^[3] . Morara o na le antioxidant resveratrol e matla e tsejoang hore e na le melemo ea ho theola boima ba 'mele' me e ka u thusa ho tšolla liponto tse ling.

7. Tee ea Chamomile

Tee ena e molemo bakeng sa ho fokotsa boima ba 'mele, ho khothaletsa boroko bo betere le ho ntlafatsa bophelo bo botle ka kakaretso ka lebaka la lithibela-mafu, ho imeloa kelellong, ho hlohlelletsa ho robala le ho loantšana le matšoenyeho.

Tee ea Chamomile e na le thepa ea antiobesity le li-antioxidants tse thusang ho hlatsoa chefo e tsoang 'meleng, ka tsela eo e fokotsa boima ba' mele mme e tlisa phomolo ho ruruheng.

8. Lero la Morara oa Morara

Ho sebelisa khalase ea lero la litholoana tsa morara metsotso e 20 pele ho lijo tsa hau tsa mantlha ho fokotsa boemo ba hau ba takatso ea lijo. Flavonoid e bitsoang naringenin e fumanehang litholoana tsa morara e boloka maemo a tsoekere ea mali a tsitsitse mme e thusa ho thibela lefu la ts'oaetso, boemo ba pele ho lefu la tsoekere bo hokahantsoeng le boima ba 'mele thekeng. Bo-rasaense Univesithing ea Western Ontario ba fumane hore lero la litholoana tsa morara le chesa mafura a mangata sebeteng ho fapana le ho a boloka.

9. Ke Lebese

Lebese la soya ke sehlahisoa se thehiloeng semeleng se ntlafalitsoeng ka livithamini le liminerale tse fapaneng. Ho kenyelletsa lebese la soya lijong tsa hau ho tla thusa ho thibela takatso ea hau ea lijo le ho khothaletsa metabolism e phetseng hantle. Phuputso e fumane hore basali ba batenya haholo kapa ba nonneng ba noang 720 ml ea lebese la soya ba na le tahlehelo ea boima ba 'mele ^[4] .

10. Lero la likomkomere

Seno se seng se sebetsang hantle haholo se thusang ho fokotsa boima ba 'mele ke lero la likomkomere. Lero la likomkomere le na le metsi a mangata ebile ha le na lik'halori tse ngata. Sena se boloka 'mele oa hau o le metsi' me se u khotsofatsa nako e telele ^[5] . Ntle le moo, lero la likomkomere le tletse ka likhoele tsa phepo tse thusang ho potlakisa metabolism ea hau, tlosa chefo 'meleng le ho loants'a ho thunya le ho boloka metsi' meleng.

11. Lero la Aloe Vera

Lero la aloe vera le na le monyetla oa ho thusa ka tšilo ea lijo tse nepahetseng le ho eketsa metabolism, e leng se thusang ho potlakisa ho theola boima ba 'mele. E boetse e loantša ho boloka metsi ho lebisang ho nona.

Aloe vera ke mohloli o enneng oa li-antioxidants, fiber, li-amino acid, vithamine A, vithamine C, le vithamine E, hape e na le thepa e khahlanong le ho ruruha le ho thethefatsa e thusang ho sebetsana le boima ba 'mele.

Sheba Litšupiso tsa Sengoloa

[1]Rautiainen, S., Wang, L., Lee, IM-, Manson, J. E., Buring, J. E., & Sesso, H. D. (2016). Ts'ebeliso ea lebese hammoho le phetoho ea boima ba 'mele le kotsi ea ho ba boima bo feteletseng kapa botenya ho basali ba lilemong tse mahareng le ba baholo: eo e ka bang sehlopha sa thuto ea sehlopha. American Journal of Clinical Nutrition, 103 (4), 979-988.
[pedi]Karra, E., Chandarana, K., & Batterham, R. L. (2009). Karolo ea peptide YY ho taolo ea takatso ea lijo le botenya. Journal ea Physiology, 587 (1), 19-25.
[3]Okla, M., Kang, I., Kim, D. M., Gourineni, V., Shay, N., Gu, L., & Chung, S. (2015). Ellagic acid e hlophisa ho bokellana ha lipid li-adipocyte tsa mantlha tsa motho le lisele tsa hepatoma Huh7 tsa motho ka mekhoa e sa sebetseng. Journal ea Phepo ea Lik'hemik'hale ea Likokoana-hloko, 26 (1), 82-90.
[4]Lukaszuk, J. M., Luebbers, P., & Gordon, B. A. (2007). Thuto ea Pele: Lebese la Soy le sebetsa hantle joalo ka lebese la Skim ho ntšetsa pele tahlehelo ea boima ba 'mele. Tlaleho ea Mokhatlo oa American Dietetic Association, 107 (10), 1811-1814.
[5]Stelmach-Mardas, M., Rodacki, T., Dobrowolska-Iwanek, J., Brzozowska, A., Walkowiak, J., Wojtanowska-Krosniak, A.,… Boeing, H. (2016). Khokahano lipakeng tsa Matšoenyeho a Matla a Lijo le Liphetoho tsa Boima ba 'Mele ho Batho ba Baholo. Metsoako, 8 (4), 229.
[6]Larson-Meyer D. E., Willis K. S., Willis L. M., le al. (2010). Phello ea mahe a linotši khahlanong le sucrose ka takatso ea lijo, lihormone tse laolang takatso ea lijo le postmeal thermogenesis. Leqephe la American College of Nutrition. 29 (5), 482--493.
[7]Jiang, J., Emont, M. P., Jun, H., Qiao, X., Liao, J., Kim, D., & Wu, J. (2017). Cinnamaldehyde e baka mafura a sele-a ikemetseng a thermogenesis le phetiso ea metabolism. Metabolism, 77, 58-64.
[8]Fukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T., & Naito, M. (2008). Lemon Polyphenols e Thibela Botenya bo Ts'oantsoang ke Lijo ka ho Laola Litekanyo tsa mRNA tsa Li-enzyme Tse Amohelang ho β-Oxidation Mouse White Adipose Tissue. Leqephe la Clinical Biochemistry le Nutrition, 43 (3), 201-209.