Emma Miller
Caffeine e hlile e ka potlakisa ho chesa mafura ka mokhoa oa hau oa hoseng. Haeba u leka ho theola boima ba 'mele, liqeto tseo u li etsang mabapi le lijo le boikoetliso letsatsi lohle ke tsa bohlokoa. Empa ho na le litloaelo tse 'maloa tse khethehileng tsa hoseng tse ka u thusang hore u atlehe.
Hase feela hore batho ba hoseng ba thabile ho feta, empa hape ba ka ba mosesaane. Ka sebele, bareki ba atlehileng ka ho fetisisa Roger Adams, Ph.D., mothehi oa Eat Right Fitness e thehiloeng Houston, o bone mosebetsing oa hae oa lilemo tse 20-plus e bile ba sebetsang hoseng pele ntho leha e le efe e ka ama kemiso ea bona.
O re: "Ho tsoha hoseng le ho rera letsatsi la hau ho ke ke ha eketsa tlhahiso feela, empa hape ho tla u thusa ho sebetsana hantle le litšitiso leha e le life tse ka 'nang tsa u sitisa ho ja le ho ikoetlisa," o re.
"Ho sebelisa nako ea hoseng haholo ho u thusa hore u lule u le 'mahlaha-hlaha' ho e-na le "reactive", e leng seo ka tlhaho se lebisang boitekong bo atlehileng ba ho theola boima ba 'mele." Ho na le bopaki bo bongata ba mokhoa ona: phuputso e phatlalalitsoeng ka April 2014 ho PLoS One e amahanngoa le ho pepeseha ha leseli la hoseng ho index ea boima ba 'mele e tlaase (BMI) ho feta ho pepesehela leseli motšehare.
Haeba seo ha sea lekana ho beha alamo ea hau hora kapa tse peli pejana, litloaelo tsa ho theola boima ba 'mele tse amoheloang ke setsebi sa hoseng li ka thusa.
Ja lijo tsa hoseng tsa protheine
Haeba u se u ntse u tseba bohlokoa ba lijo tsa hoseng tse matlafatsang, u tseleng e nepahetseng. Empa hape o hloka ho etsa bonnete ba hore lijo tsa hoseng li na le protheine e lekaneng.
"'Mele oa hau o nka nako e telele ho cheka macronutrient ena ho feta lik'habohaedreite kapa mafura, kahoo lijo tse nang le protheine e ngata li u boloka u khotsofetse ka lihora tse' maloa," Adams oa hlalosa. Protheine e thusa ho laola takatso ea lijo le tsoekere e maling.
Bakeng sa ho khora le ho aha mesifa, leka ho fumana ligrama tse 25 ho isa ho tse 30 tsa protheine bakeng sa lijo tsa hoseng ho tsoa maheng, yoghurt e hlakileng ea Greek, botoro ea linate, kapa lisoseje tsa khoho kapa turkey.
Natefeloa ke kopi ea kofi
Caffeine e ka potlakisa ho chesa mafura ka mokhoa oa hau oa hoseng. Phuputso e 'ngoe e phatlalalitsoeng ka Phuptjane 2019 koranteng ea Scientific Reports e fumane hore kopi e le' ngoe ea kofi e ne e lekane ho tsosa "mafura a sootho," a tsejoang hape e le lithane tse sootho tsa adipose kapa BAT, e thusang 'mele ho chesa likhalori kapele.
Ho feta moo: Adams o hlokomela hore ho ja caffeine hoseng ho boetse ho na le bonase e eketsehileng ea ho u fa monyetla oa ho tsepamisa maikutlo hamolemo ho ikoetlisa hoseng.
Qala ho ikoetlisa
Liphuputso li bontša hore boikoetliso ba hoseng bo ka u thusa ho theola boima ba 'mele. Ha bafuputsi ba Univesithing ea Tehran ba ithuta ka liphello tsa boikoetliso ba aerobic hoseng kapa mantsiboea, ba fumane hore ho tsamaea pele ho nako ho lebisitse ho fokotsa lik'halori letsatsi lohle, hammoho le liphetoho tse kholo boima ba 'mele, BMI, botenya ba letlalo la mpa le mafura a ka mpeng.
"Ka bokhutšoanyane, boikoetliso ba hoseng bo bonahala bo e-na le phello e kholo ho laola takatso ea lijo, ho ja caloric le ho theola boima ba 'mele," Adams o re.
Tsamaea hangata kamoo ho ka khonehang
Metsamao e menyenyane ka ntle-esita le metsotso e seng mekae feela ea ho tsamaea-hoseng hoseng ho ka ba molemo ka lebaka le leng.
Christine Koskinen, setsebi sa lijo sa Richland, Washington, o re: "Maqhubu a khanya ea hoseng a 'nile a bontšoa ho fetola maemo a lihomone tsa satiety leptin le ghrelin le ho laola mafura a' mele.
Bonus: Ho qeta nako u le ka ntle hoseng ho tla eketsa monyetla oa ho pepesehela vithamine D, limatlafatsi tseo Maamerika a mangata a se nang tsona.
Iketsetse merero ea hau bakeng sa letsatsi
Ho na le litsela tse 'maloa tsa ho rua molemo ka ho itloaetsa ho ba le kelello, kapa ho hlahloba kamehla ka maikutlo a hau, mehopolo, maikutlo le maikutlo ka boiteko ba ho finyella boemo ba tlhokomeliso.
Ho ea ka Mokhatlo oa Amerika oa Psychological Association, ho ba le kelello ho ka imolla khatello ea kelello, ho ntlafatsa mohopolo, ho eketsa ho tsepamisa mohopolo le ho lebisa khotsofalo likamanong. Molemo o mong? U e nahane - e ka u thusa ho theola boima ba 'mele.
Phuputso e 'ngoe e fumane hore koetliso ea kelello e ka fokotsa ho ja maikutlong le ho itlopa lijo.
Frances Largeman-Roth, RDN, setsebi sa phepo le bophelo bo botle se thehiloeng Brooklyn ebile e le sengoli sa Food in Color, o re: “Ho ba le kelello ha ho hloke nako e telele kapa maemo a phethahetseng. Haeba u na le metsotso e mehlano, u ka sebelisa nako eo ho ela hloko menahano ea hao le maikutlo a hao.”
