MOKHOA OA HO FOKOTSA MAFURA A SEROPE HAE

Bakeng sa Litemoso tse Potlakileng Ingolise Hona Joale

Hypertrophic Cardiomyopathy: Matšoao, Lisosa, Phekolo le Thibelo Sheba Mohlala Bakeng sa Litemoso Tse Potlakileng LUMELLA LITLHAKISO Bakeng sa Litemoso tsa Letsatsi le Letsatsi

Ka hare feela

Lihora tse 5 tse fetileng Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona
Lihora tse 6 tse fetileng Hina Khan E Phatsima Le Motsoako o Motala oa Koporo o Mahala Le Liphatsima Tsa Nude Tse Benyang Ponahalo ea Mehato e Menyenyane Feela!
Lihora tse 8 tse fetileng Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
Lihora tse 11 tse fetileng Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021

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 10 Tšitoe 2018

Lirope tse nang le molumo o motle ke toro ea motho e mong le e mong hobaneng? Ke mang ea sa batleng ho sheba maoto a otileng ao ba ka a khantšang ka boits'epo? Kahoo, sengolong sena, re tla be re ngola ka mokhoa oa ho fokotsa mafura a serope lapeng.

Mafura a serope a sa batleheng a bonoa haholo ho basali ho feta banna. Leha ho le joalo, banna le bona ba na le ho ba le mafura a serope hape. Hape, ho tloha nakong ea pelehi ho isa ho lilemo tse tšeletseng, palo le boholo ba lisele tse mafura lia eketseha ho banana le bashanyana ho fella ka keketseho e lekanang ea mafura a 'mele.

Empa ha u ntse u tsofala, lihormone li baka ho bokellana ha mafura ho potoloha lirope, letheka le maraong a basali le ka mpeng bakeng sa banna. Bophelong bohle ba bona, basali ba na le liperesente tse phahameng tsa mafura a 'mele hobane, kamora lilemo tse robeli, banana ba qala ho fumana boima ba mafura ka sekhahla se seholo ho bapisoa le bashemane. Ts'ebetso ena ea mafura e bakoa haholo-holo ke liphetoho lihormong tsa basali.

Bothata bo bong boo basali ba nang le bona ka mafura a serope ke cellulite, e etsang hore letlalo le mahetleng le shebahale le le lerootho ebile le le bosesane. Ho etsahala ha mafura a mangata a phunyeletsa lisele tse sebetsang tlasa letlalo. Ho banna, cellulite ha e bonahale haholo hobane hangata e hlaha lethekeng kapa ka mpeng.

Motsoako oa lijo le boikoetliso lia hlokahala molemong oa ho theola mafura lethekeng le likarolong tse ling tsa 'mele. Mona ke kamoo o ka fokotsang mafura a serope.

1. Nosetsa 'Mele oa Hao

Ho fa metsi mmele oa hau ka metsi ho ke ke ha thibela feela ho felloa ke metsi empa hape ho tla thusa ho lahleheloa ke mafura kaha a thusa ho ntša chefo e kotsi, le ho fetisetsa limatlafatsi liseleng, jj. ^[1] . Bakeng sa lirope tse nang le lithane tse ntle, noa likhalase tse 7 ho isa ho tse 8 tsa metsi ka letsatsi.

Qoba ho ba le lino-mapholi, lino-mapholi kapa lino-mapholi tse sa hlapolloang kaha li na le li-calories le tsoekere e ngata. Noa khalase ea metsi metsotso e 30 pele ho lijo tsohle hobane sena se tla thetsa kelello ea hau hore e kholoe hore mpa ea hau e tletse 'me u tla ba le litakatso tse fokolang. Sena se tla thusa ho lahleheloa ke mafura a serope le mafura a mmele ka kakaretso ^[pedi] .

2. Fokotsa Lihabohaedreite Tse Bonolo

Li-carbohydrate tse bonolo li mpe ho uena mabapi le ho lahleheloa ke mafura a serope. Ke hobane li na le fiber e fokolang haholo 'me li silehe kapele e tla baka sekhahla maemong a tsoekere ea mali le ho kenya letsoho ho ja ho tlōla ^[3] . Ka lehlakoreng le leng, tšebeliso ea lik'habohaedreite tse rarahaneng e ntle ho uena hobane e monngoa butle haholo ke 'mele oa hau mme e boloka mpa ea hao e tletse nako e teletsana ka lebaka la fiber e ngata. Mehlala ea li-carbs tse rarahaneng ke lithollo, raese e sootho, koro e felletseng, habore, jj.

3. E-ba le Litholoana le Meroho

Litholoana le meroho li nkuoa e le lijo tse ntle ka ho fetesisa ha ho tluoa ho tahlehelo ea mafura a serope kaha li na le lik'hilojule tse tlase haholo mme ho li ja ka likarolo tse kholo ho ke ke ha ama 'mele oa hau ka tsela efe kapa efe ^[4] . Sena se tla u boloka u khotsofetse ka nako e telele. Ja litholoana tse sa tsoa khuoa le meroho ka ho li tšela sopho le lisalate ho fapana le ho li tšela ka liaparo tsa salate le moro.

4. Eketsa ho jeoa ha liprotheine

Liprotheine ke macronutrient e ka u thusang hore u phele hantle ka li-calories tse fokolang. Sena se o nolofalletsa ho hlahisa lirope tsa hau le ho chesa mafura a 'mele ka kakaretso. Ho latela phuputso e entsoeng ke American Journal of Clinical Nutrition, batho ba latelang lijo tse nang le liprotheine tse phahameng ba chesa likhalori tse ngata mme ba li boloka li khutsitse kamora ho ja ^[5] . Ho ja lijo tse nang le protheine e ngata ho tla u fa mesifa e boima 'me seo sea hlokahala ha u leka ho hlahisa lirope tsa hao.

5. Ja Omega 3 Fatty Acids e Eketsehileng

Omega 3 fatty acids li teng litlhaping tse kang saalmon, mackerel, herring, jj. Mafura ana a hlokoa ke 'mele bakeng sa lisele tse boreleli le letlalo. Cellulite ka liropeng e ka robeha ka thuso ea li-antioxidants tse fumanehang litlhaping tsena tse nang le mafura le ho feta moo, boteng ba omega 3 fatty acids bo ka lokisa lisele tsa letlalo ^[6] . Kahoo ikemisetse ho fana ka litlhapi tse 4-5 tsa mafura beke le beke ho khothaletsa phokotso ea cellulite.

6. Fokotsa ho ja letsoai

Ts'ebeliso ea lijo tse nang le letsoai le feteletseng e tla baka polokeho ea metsi a mangata a thibang mpa, letheka le lirope. Ha u ja letsoai le lengata, metsi a mangata a bolokoa 'meleng oa hau ho fapana le ho sefa ka liphio. Sena se baka khatello ea mali ^[8] . Ho latela American Heart Association, batho ba hloka 2,300 mg ea sodium ka letsatsi mme ba na le chelete e fetang ena ka sebopeho sa lisoso, sopho e entsoeng ka makotikoting le fries li tla senya sistimi ea hau.

7.Ho Tsamaea (Treadmill)

Na ho tsamaea ho nepahetse bakeng sa lirope tse fokolang? Ho tsamaea ho sebetsa ka litsela tse peli - e le 'ngoe, e sebetsa e le boikoetliso bo tlase ba' mele le tse peli, e thusa ho chesa likhalori ho pholletsa le 'mele. U ka qala ka ho tsamaea ka lebelo le tloaelehileng empa, netefatsa hore mohato o mong le o mong oa hau o matla. Ha u ntse u tloaela ho tsamaea, butle-butle eketsa lebelo la hau, sena se tla beha khatello holim'a lirope tsa hao le ho chesa mafura ^[7] . Ikemisetsa ho tsamaea metsotso e 30 ka letsatsi.

8. Etsa squats

Li-squats ke boikoetliso bo phethahetseng bakeng sa ba jereng mafura a eketsehileng 'meleng oa bona, lethekeng le mofeng. Li-squats li thusa ho aha boima ba mesifa le ho fana ka lirope tse nyane, tse thata le tse toni. E ka thusa hape ho fokotsa cellulite ha feela o e kopanya le phepo e nepahetseng. Hopola hore na u chesa li-calories tse ngata hakae, 'me u lahleheloe ke mafura a mangata liropeng le' meleng oohle.

9. Thapo e tlohang

Ho latela Lekhotla la Amerika la ho ikoetlisa ho lahleheloa ke mafura ho tsoa sebakeng se itseng sa 'mele ho ke ke ha khoneha, o hloka ho lahleheloa ke mafura' meleng oohle ho kenyeletsoa le lirope. Ho ikoetlisa ka thapo e tlolang ho thusa ho theola boima ba 'mele ka kakaretso le ho fokotsa dirope tsa hao. E sebetsa ka ho ts'oara mesifa e meholo ea 'mele o tlase mme e eketsa mesifa e boima. Boikoetliso bona bo matlafatsa mamello ea hau ea mesifa, ho fapana le lirope tsa mesifa tse tla o lumella ho bona phokotso ea boholo ba maoto a hau ha o ntse o theola boima ba 'mele.

10. Ho matha (Treadmill)

Ha u ntse u matha, u chesa lik'hilojule 'me e khothalletsa lirope tse bobebe ^[9] . Leha ho le joalo, haeba u ka matha letsatsi le le leng kapa a mabeli 'me u nka khefu bakeng sa beke' me u qala hape matsatsi a 'maloa ha e na ho u fa litholoana tse ntle. U hloka ho matha letsatsi le letsatsi ka sekhahla se lekaneng ho chesa mafura a serope hantle. Ikemisetsa ho matha ka metsotso e 30 ka letsatsi.

11. Ho palama baesekele

Ho palama baesekele ke boikoetliso ba pelo le methapo bo tla thusa ho fokotsa mafura ka kakaretso a mmele ho kenyeletsoa le lirope ^[10] . Ho palama potoloho ho sebetsa liropeng tsa hau ka ho fokotsa mafura liropeng tsa hau. Ho feta moo, o tla chesa likhalori tse ngata ha o palame baesekele ho tla latela matla a ho ikoetlisa le boima ba hau.

12. Yoga

Mefuta e meng ea yoga e ka u thusa ho fokotsa lirope tsa hau joalo ka mohlabani, seretse se kobehileng, molimotsana pose, lehlakoreng le leng, ntsu pose, sefofane pose, dancer pose le setulo pose. Boiphihlelo bofe kapa bofe ba yoga bo u lumellang ho lekanya leoto le le leng bo tla phephetsa lirope tsa hau. Leha ho le joalo, maemo ana a yoga ha a tobise lirope tsa hao ka kotloloho, hape a sebetsa ho lahleheloeng ke mafura a mmele ka kakaretso.

Malebela a mang a Sebetsang Bakeng sa ho Chesa Mafura a Noka

Hlwela litepisi ho fapana le ho palama lifti ha ho hlokahala.

Ho latela lijo tsa hau ho tla u lumella ho boloka tabo ea hore na u ja bokae.

Qoba ho ba le lijo tse mafura joalo ka likuku, lintja tse chesang, li-burger, jj.

Fumana boroko bo lekaneng letsatsi le letsatsi kaha boroko bo tsejoa ho thusa ho theola boima ba 'mele.

Sheba Litšupiso tsa Sengoloa

[1]Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Metsi, hydration le bophelo bo botle. Litlhahlobo tsa phepo e nepahetseng, 68 (8), 439-458. doi: 10.1111 / j.1753-4887.2010.00304.x
[pedi]Vij, V. A. K., & Joshi, A. S. (2014). Phello ea ho noa metsi ka mokhoa o feteletseng boima ba 'mele, boima ba' mele, mafura a 'mele le takatso ea basali ba nang le boima bo feteletseng ba mmele. Tlaleho ea saense ea tlhaho, baeloji, le bongaka, 5 (2), 340.
[3]Ludwig, D. S., Majzoub, J. A., Al-Zahrani, A., Dallal, G. E., Blanco, I., & Roberts, S. B. (1999). Lijo tse phahameng tsa glycemic index, ho ja haholo le botenya. Lingaka tsa bana, 103 (3), e26-e26.
[4]Charlton, K., Kowal, P., Soriano, M. M., Williams, S., Banks, E., Vo, K., & Byles, J. (2014). Litholoana le ho ja meroho le boima ba 'mele ka sampole e kholo ea banna le basali ba Australia ba lilemong tse bohareng. Metsoako, 6 (6), 2305-2319.
[5]Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D.,… Mattes, R. D. (2015). Karolo ea protheine ho fokotsa boima ba 'mele le tlhokomelo. American Journal of Clinical Nutrition, 101 (6), 1320S – 1329S.
[6]Buckley, J. D., & Howe, P. R. (2010). Omega-3 polyunsaturated fatty acids e telele e ka ba molemo bakeng sa ho fokotsa botenya-tlhahlobo. Metsoako, 2 (12), 1212-1230.
[7]Ryan, A. S., Nicklas, B. J., Berman, D. M., & Dennis, K. E. (2000). Thibelo ea lijo le ho tsamaea ho fokotsa ho beoa hoa mafura bohareng ba basali ba baholo ba batenya ho tlola-. Koranta ea Amerika ea phepo e nepahetseng ea bongaka, 72 (3), 708-713.
[8]Dahl, L. K. (1961). Karolo e ka bang teng ea ts'ebeliso e sa foleng ea letsoai ho pathogenesis ea khatello e phahameng ea mali. Journal ea Amerika ea Cardiology, 8 (4), 571-575.
[9]Williams, P.T (2013). Ho theola boima ba 'mele ho feta ho tsamaea nakong ea tšalo-morao ea 6.2-yr. Bongaka le mahlale a lipapali le boikoetliso, 45 (4), 706.
[10]Quist, J. S., Rosenkilde, M., Petersen, M. B., Gram, A. S., Sjödin, A., & Stallknecht, B. (2017). Liphello tsa ho ikoetlisa ka mafolofolo le ho ikoetlisa ka nako ea boikhathollo ho tahlehelo ea mafura ho basali le banna ba nang le botenya le botena: teko e laoloang ka linako tsohle. Journal ea Machaba ea Botenya, 42 (3), 469-478.