Batho ba seng ba ntse ba tseba hantle ho hlokomeloa le ho fokotseha ha boima, ba tseba hantle hore na karolo e kholo ea metabolism e potlakileng ke efe. Ha se sephiri seo metabolism e se fokolang ka botsofali, ke hobane'ng ha lijo li sa sebelisoe ka matla, empa li khutlisetsoa morao ha mafura a boloka. Ho potlakisa metabolism 'meleng, o thusa' mele hore o sebetsane hantle le mesebetsi ea oona. E le ho u thusa tabeng ena, litsebi tsa phepo e nepahetseng li hlahisitse phepo ea meriana e lumellang hore u potlaketse metabolism le ho etsa boemong ba hormone: e liehe tlhahiso ea lihomone tse ikarabellang bakeng sa ho bokella mafura le ho susumetsa tlhahiso ea ba nang le boikarabelo ba ho chesa mafura.
Ho lokisa bothata ba ts'oaetso
Kaha metabolism e ka potlakela 'meleng ka ho ja lijo tse khethehileng, lijo tsa motlakase li arola menyetla ka likarolo tse tharo tse tla sebelisana:
Karolo ea pele : boholo ba mafura a tukang (boima bo feta kapele kamoo ho ka khonehang). Karolo eo e nka matsatsi a 10-14, ka mor'a moo o tla ea karolong ea bobeli. Nako ena ke e thata ka ho fetisisa: o ka ja lihlahisoa feela tse nang le lintlha tsa 0 (ka tlase lethathamo). Ho lijo, o hloka ho eketsa 1 tbsp letsatsi le leng le le leng. e nang le khaba ea oli ea mohloaare le multivitamine. Lijo tsa motšehare ke lihora tse tharo pele ho robala. Haeba u ikutloa u fokolitse, u ba lefifi mahlong a hao kapa u rohakana ka ho feteletseng, noa tee e monate.
Karolo ea bobeli : oli e tsitsitseng (ena ke mohato o leka-lekaneng, o ka bolokoa hafeela u batla). Ha ho na thibelo e tiileng joalo ka karolong ea pele, 'me u ka ja ntho leha e le efe, empa ka nako ena feela:
- lijo tsa hoseng pele ho 10:00 - ka lintlha tse 4;
- lijo tsa hoseng tsa bobeli pele ho 12:00 - 2 lintlha;
- lijo tsa motšehare pele ho 3 mantsiboea ka lintlha tse 2;
- snack pele ho 18:00 bakeng sa ntlha e le 'ngoe;
- ja lijo tsa mantsiboea pele ho 20:00 ka lintlha tse 0.
U ka ja lijo tse nang le lintlha tse boletsoeng kapa tse tlaase.
Karolo ea boraro ke tlhokomelo ea boima ba 'mele. Ho lijo leha e le life tsa karolo ea bobeli, ntle le lijo tsa motšehare, eketsa ntlha e le 'ngoe. Haeba boima bo ntse bo oela, eketsa lintlha tse ling ho mokhoa o mong. Haeba boima bo eme, tsoela pele ho ja kamehla.
Lijo tsa Metabolic: Lihlopha tsa Lihlahisoa
Ho eketsa tekanyo ea metabolism, ho boleloa hore lijong li arola lijo tsohle ho latela maemo a tsona a phepo e nepahetseng ka lihlopha tse 5, tseo e 'ngoe le e' ngoe e fuoang palo e itseng ea tsona (ho bonolo haholo lijo - ho theola bolo). Lihlopha li kenyelletsa lihlahisoa tse khethehileng
- Lihlahisoa tsa lintlha tse 0: mahe, meroho e mecha, fiber, lime le lemon, morara oa morara le apole, asene, limela, meroho, mosetareta, lihlahisoa tsa lebese tse fokolang fatše (ho fihlela ho 2%). Sena se kenyeletsa lijo tse nang le phepo e nepahetseng: li-mushroom, nama ea khoho, turkey, mmutla, lijo tsa leoatle le tlhapi.
- Lisebelisoa ka ntlha e le 'ngoe : mefuta eohle ea monokotsoai, linaoa, tse hloekileng ho tloha meroho.
- Lihlahisoa tsa lintlha tse 2 : linate le lipeo, lifate tsa mehloaare le lihloaare, oli ea meroho, avocado, litholoana, li-fat-fat-cheese - feta le brynza, bohobe ba bran, lihoete tse phehiloeng, buckwheat, oatmeal, raese e sootho le e ntšo,
lihlahisoa tsa lebese (2 - 4% mafura a lijo). Har'a lihlahisoa tse fepehileng hantle sehlopha sena e ne e le: khoho, konyana, veal, nama ea khomo, nama ka lihlahisoa. - Lisebelisoa tsa lintlha tse tharo : tse thata le tse fokotsoang, li-millet phallo, tsokolate e bohloko, poone, li-yogurt tse monate tse nang le li-additives, litholoana tse sa tsoa hatisoa.
- Lihlahisoa tsa lintlha tse 4 : meea e matla, biri, lipeiti tse monate, tee e monate kapa kofi, tsoekere, litholoana tse omisitsoeng, mahe a linotši, tsoekere, bohobe bo bosoeu le li-confectionery, tsokolate, semolina, lipompong, litsupe le ka kakaretso litapole, lebese le khutsitsoeng, lebese lihlahisoa tse nang le mafura a fetang 4%, ice cream. Sena se kenyelletsa lihlahisoa tse joalo tsa nama e le lisose, li-sausage, nama le litlhapi tse monate, tsohle tse ka kenngoang ka har'a oli, leha e le efe ea nama ea kolobe, le khantsi le letata le bohobe.
Ho lumeloa hore metabolism ea motho e ka felisoa ka ho lokolla lihlopha tsena tsa lijo letsatsi lohle.