Emma Miller
Fokotsa boima ba 'mele, tlosa ho ruruha, 'me u robale hantle. Lino tse ling li tla u thusa ho sebetsana ka katleho le mekhoa ena. Ka nako e telele, litsebi tsa bophelo bo botle li ’nile tsa lumellana hore re lokela ho lekanyetsa seo re se jang lihora tse seng kae pele re robala. Ho ja kapa ho noa pele u robala ho tla eketsa lik'hilojule le ho eketsa kotsi ea lefu la pelo le lefu la tsoekere.
Le hoja sena e ka 'na ea e-ba' nete ha u ja haholo nakoana pele u robala, joale bafuputsi ba fumane hore ho ja lijo tse itseng tse nyenyane (tse kang protheine) ho ka ba le melemo e ntle ea 'mele pele u robala. Ka hona, karabo ea potso ea seo u lokelang ho se noa pele u robala ho robala hantle e bonolo haholo.
Ka lebaka leo, ho noa seno se thobang pele u robala hase feela tloaelo ea ho phomola ha u robala, empa hape ho ka ntlafatsa boroko ba hao esita le ho u thusa ho theola boima ba 'mele - ho itšetlehile ka seo u se noang.
Ho sisinyeha ha protheine ea yogurt ea Greece
Joalokaha ho boletsoe ka holimo, ho nka protheine pele u robala, haholo-holo haeba u kile ua ikoetlisa pele, ho thusa ho susumetsa ho lokisoa ha mesifa (mesifa ea protheine synthesis) nakong ea boroko. Ha u e-na le mesifa e mengata, 'mele oa hao o chesa lik'hilojule tse ngata.
Lihlahisoa tsa lebese ke mohloli o khethehileng oa protheine, haholo-holo bakeng sa bana.
Lebese (le futhumetseng kapa le batang) le na le calcium le tryptophan, tse ntlafatsang boleng ba boroko. Lebese le boetse le na le mefuta e 'meli ea protheine ea lebese - whey le casein. Hoa tsebahala hore baetsi ba 'mele ba ja protheine ea whey ka mor'a koetliso hobane e potlakela ho haha mesifa ea mesifa. Leha ho le joalo, protheine ea casein ke protheine e theoha butle e molemo bakeng sa ho haha mesifa ka nako e telele.
Mohloli o motle oa casein ke yoghurt ea Segerike. Ho thothomela ha yoghurt ea Greece nakong ea ho robala ho na le tekanyo e phetseng hantle ea protheine ea casein e fanang ka phepelo e tsitsitseng ea li-amino acid bakeng sa ho hlaphoheloa ha mesifa. Ho phaella moo, ho sisinyeha ka yogurt e ka ba seno se monate se monate pele u robala.
Tee ea Chamomile
Chamomile ke sedative se tsebahalang haholo, leha e le bonolo. (Ha e le hantle, chamomile e thathamisitsoe e le lithethefatsi tsa molao lipharmacopeia tsa linaha tse 26, ho akarelletsa Jeremane, Belgium, Fora le United Kingdom.) E eketsa boemo ba glycine 'meleng, neurotransmitter e khathollang methapo le ho baka ho otsela. . Ho phaella moo, chamomile e molemo bakeng sa ho itima lijo. Kahoo, nkho e futhumetseng ea tee ea chamomile e loketse ho phomola pele u robala.
Chamomile e boetse e amahanngoa le taolo e ntlafetseng ea tsoekere le ho theola boima ba 'mele. Bafuputsi ba fumane metsoako e mene ho chamomile eo hammoho e ka khonang ho fetola tšilo ea lik'habohaedreite le ho monya tsoekere.
Veine e khubelu
Resveratrol, antioxidant e tsebahalang ka veine e khubelu, e ka fetola mafura a masoeu a feteletseng 'meleng hore e be mafura a beige a sebetsang a chesang matla. Empa ke mang ea hlokang "mafura a beige"?
Bafuputsi ke khale ba lumela hore ho na le mefuta e 'meli feela ea mafura' meleng: mafura a masoeu, moo lipids e bolokiloeng e le matla, le mafura a sootho, a chesang lipids ho hlahisa mocheso. Ho tloha ka nako eo bo-rasaense ba sibollotse mafura a beige, a entsoeng ka mafura a masoeu empa a ka chesa matla a tšoanang le mafura a sootho. Resveratrol e ka ntlafatsa phetoho ea mafura a tšoeu ho mafura a beige; maemong a phahameng, ho ka thibela botenya.
Resveratrol ke motsoako oa tlhaho o fumanehang morara o mofubelu, blueberries, fragole, raspberries le liapole. Resveratrol ke e 'ngoe feela ea li-antioxidants tse hlahisoang ke litholoana tsena. Metsoako ena e ntlafatsa oxidation ea mafura a beige le ho chesa ho feteletseng joalo ka mocheso oa 'mele.
Khalase e le 'ngoe ea veine e khubelu pele u robala e tla boela e u thuse ho phomola. U se ke ua e sebelisa - joala bo fetang likhalase tse peli bo ka sitisa boroko ba hau.
Kefir
Kefir e na le libaktheria tse ngata tsa probiotic mme ke mohloli o motle oa calcium. Kefir e na le tart, tatso e bohale e ts'oanang le yogurt, empa e na le mokelikeli o mongata ho feta yogurt, kahoo e tšoana le seno.
Bafuputsi ba khothalelitse hore li-probiotics tse ka kefir li ka etsa modulate gut microbiota, e thibelang lipogenesis le ho khothaletsa oxidation ea mafura a acid. Sena le sona se ka fokotsa boima ba ’mele le ho thibela botenya.
Soy e thehiloeng protheine e sisinyeha
Haeba kefir kapa yoghurt ea Segerike e se ea tatso ea hau - ka mohlala, haeba u sa mamelle lactose kapa u latela lijo tsa vegan - kapa haeba u batla ho fetola lijo tsa hau hanyenyane, soy-based protein shake e ka paka punch ea protheine hape. thusa ho theola boima ba 'mele. Bafuputsi ba bontšitse hore protheine ea soya e molemo feela joaloka mefuta e meng ea protheine e le karolo ea lenaneo la ho theola boima ba 'mele.
Ho feta moo, soya e ithutoe ka botlalo bakeng sa thepa ea eona ea bophelo bo botle ba pelo. Bafuputsi ba bang ba bontšitse hore soya e na le phello ena ea cardioprotective ka ho fokotsa mafura a 'mele. Phuputsong e 'ngoe ea ho theola boima ba' mele, bafuputsi ba bontšitse hore lihlahisoa tsa soya ho e-na le lijo tse ling li fokotsa boima ba 'mele le kotsi ea cardiometabolic ntle le tahlehelo ea mosebetsi oa' mele kapa matla.
Li-soya li boetse li na le li-amino acid tse ngata, 'me bonyane ke tryptophan, e thusang ho robala.
metsi
Bothata feela ba lino tse thathamisitsoeng ka holimo ke hore kaofela li na le bonyane lik'hilojule tse itseng. Metsi, ka lehlakoreng le leng, a na le likhalori tsa zero, e leng se etsang hore a be molemo ho feta seno sefe kapa sefe ho fokotsa ho ja lik'halori.
Ho phaella moo, ho noa metsi a mangata ho amahanngoa le boroko bo eketsehileng bo tsosolosang le boroko bo fokolang ba motšehare. "Liphetho tsena li fana ka maikutlo a hore ho noa metsi a mangata, e leng boitšoaro bo amanang le melemo e mengata ea bophelo bo botle, ho ka boela ha amahanngoa le boroko bo botle," ho ngotse bafuputsi ba Journal of Sleep Research, ba ithutileng kamano pakeng tsa limatlafatsi tsa lijo le matšoao a boroko.
Ha e le hantle, ho noa seno leha e le sefe pele u robala ke ho leka-lekana pakeng tsa kotsi le melemo - u ka fumana melemo ea bophelo bo botle, empa haeba u noa haholo, u ipeha kotsing ea ho tsoha ka edema.
Noa bakeng sa edema
Seo u lokelang ho se noa hoseng ho qoba ho ruruha? Hase feela lero la cranberry kapa lero la litholoana, empa hape le decoction ea makhasi a melee e ntle bakeng sa ho tlosa mokelikeli o feteletseng. Ke habohlokoa ho lokisetsa seno sa litholoana ntle le tsoekere - 1 g ea lik'habohaedreite tse bonolo li boloka 4 g ea metsi. Makhasi a ka riteloa joalo ka tee e tloaelehileng.
