Lijo tse chesang mafura ha li robetse li tšehetsa mokhoa oa ho theola boima ba 'mele ka ho boloka metabolism e sebetsa bosiu bohle. Limatlafatsi tsena li thusa 'mele ho sebelisa matla le ha u phomotse. Ka hona, ho chesa mafura ho potlakisa. Lijo tse nang le protheine tse ngata tse kang yoghurt, chisi le tlhapi li lokela ho khethoa. Kaha lijo tsena li hloka tšilo ea lijo ka nako e telele, ’mele o tsoela pele ho chesa lik’hilojule le ha o robetse. Sena se etsa hore ho khonehe hore metabolism e sebetse ka katleho bosiu le ho tsoha hoseng haholoanyane.
Na u ne u tseba hore metabolism ea hau e tsoela pele ho sebetsa bosiu kaofela? Esita le nakong ea boroko bo tebileng, 'mele ea rona e sebetsa ho chesa matla. Ho na le lijo tse tšehetsang ts'ebetso ena le ho potlakisa ho chesa mafura esita le ha u robetse. Joale re tla fumana lijo tse monate le tse phetseng hantle tse tla potlakisa metabolism ntle le ho senya boleng ba boroko. Mona ke lijo tse chesa mafura ha u robetse ...
Lijo tse Chesang Mafura ha U Robetse
1.Yokate
YoghurtKa lebaka la li-probiotics tseo e nang le tsona, e laola tsamaiso ea tšilo ea lijo le ho potlakisa metabolism. Mohope oa yoghurt o jeoang pele o robala o thusa ho chesa mafura bosiu kaofela. U ka ja sekotlolo sa yogurt e se nang mafura a mangata kapa e se nang mafura pele u robala. Hoa khoneha ho eketsa tatso ea eona ka ho eketsa mahe a linotši kapa litholoana tse ncha.
2.Almonde
AlmondE na le mafura a mangata a phetseng hantle, fiber le protheine. Metsoako ena e u fa maikutlo a ho tlala le ho thusa metabolism ea hau hore e lule e sebetsa bosiu bohle. Ho ja lialmonde tse tletseng letsoho e le seneke motšehare ho tla lekana. Hlokomela hore u se ke ua ja haholo pele u robala, hobane e na le lik'hilojule tse ngata.
Lichisi, tse nang le protheine ea casein haholo-holo, li etsa hore 'mele o sebetse bosiu bohle' me li eketsa ho chesa mafura, kaha li cheka nako e telele. Ho ja selae se senyenyane sa chisi pele u robala bosiu ho tla u thusa hore u rue molemo ho protheine ea casein. Ho molemo ho khetha li-cheeses tse nang le mafura a tlaase.
4.Cherry
ciliegiaKe mohloli oa tlhaho oa melatonin mme e ntlafatsa boleng ba boroko. Ho robala hantle ho boetse ho tšehetsa metabolism e tloaelehileng le ho chesa mafura. Ho ja li-cherries tse ngata tse ncha kapa ho noa khalase ea lero la cherry pele u robala ho eketsa ho noa ha melatonin.
5.Tee e tala
Tee e talaKa lebaka la li-catechins tseo e nang le tsona, e eketsa phello ea thermogenesis (keketseho ea mocheso oa 'mele) le ho potlakisa ho chesa mafura. Komiki ea tee e tala pele u robala e tšehetsa ho chesa mafura bosiu bohle. Ho noa kopi ea tee e tala lihora tse 1-2 pele u robala ho thusa ho potlakisa metabolism ea hau bosiu kaofela. Leha ho le joalo, haeba u nahanela caffeine, u lokela ho ba hlokolosi ho khetha decaffeinated green tea dikgetho.
6.Mabele a feletseng
lijo-tholloE na le lik'habohaedreite tse rarahaneng le fiber. Ka likarolo tsena, e leka-lekanya tsoekere ea mali bosiu bohle mme e boloka metabolism e sebetsa. Ho ja poleiti e felletseng ea lijo-thollo (mohlala, raese e sootho kapa pasta ea lijo-thollo) bakeng sa lijo tsa mantsiboea ho tla boloka tsoekere ea mali e tsitsitse bosiu bohle.
7.Avocado
avocadoE ruile ka mafura a phetseng hantle le fiber. Metsoako ena e potlakisa ho chesa mafura a 'mele le ho fana ka khora ea nako e telele. Ho kenya lilae tse seng kae tsa avocado ho salate kapa sandwich ho fana ka mafura a phetseng hantle le fiber.
KhemereKe senoko se potlakisang metabolism mme se na le thepa ea anti-inflammatory. Ginger e jeoang pele u robala e eketsa ho chesa mafura bosiu bohle. Ho noa kopi ea tee ea ginger pele u robala ho potlakisa metabolism ea hau.
9. Pepere e chesang
Pepere e chesang, capsaicin E na le 'me e potlakisa metabolism. Phello ena e tšehetsa ho chesa mafura esita le nakong ea boroko. Ho eketsa pepere e chesang lijong tsa hau ho tla u thusa ho rua molemo ho metabolism-accelerating effect ea capsaicin.
10. Litlhapi
E ruile ka omega-3 fatty acids tlhapi Mefuta ea eona e potlakisa ho chesoa ha mafura a acid 'meleng le ho ntlafatsa boleng ba boroko. U ka ntlafatsa ho chesa mafura le boleng ba ho robala ka ho ja mefuta ea litlhapi tse ruileng ka omega-2 (mohlala, salmon kapa mackerel) bakeng sa lijo tsa mantsiboea 3-3 ka beke.
Lijo tse chesang mafura ha li robetse li tšehetsa ho chesa mafura nakong ea boroko. Hape ke lijo tseo e leng karolo ea bohlokoa ea bophelo bo botle. Ntlha ea bohlokoa eo u lokelang ho e ela hloko ha u ja lijo tsena ke ho ela hloko taolo ea karolo le hore u se ke ua e fetelletsa.
Ka hoo;
Lijo tse chesang mafura ha li robetse ke karolo ea bophelo bo botle hape li tšehetsa ho theola boima ba 'mele. Lijo tsena li potlakisa metabolism bosiu bohle, li chesa mafura le ho ntlafatsa boleng ba boroko. Lijo tse kang yoghurt, almonds, chisi, cherries, green tea, whole grain, avocado, ginger, hot pepper le tlhapi li thusa 'mele ho chesa mafura nakong ea boroko. Leha ho le joalo, ho fumana molemo ka ho fetisisa melemo ea lijo tsena, li lokela ho jeoa e le karolo ea lijo tse leka-lekaneng. U lokela hape ho ela hloko hore na u sebelisa bokae. Leha ho le joalo, ka mekhoa e phetseng hantle, u ka nolofalletsa 'mele oa hao hore o chese mafura bosiu bohle' me o tsohe o khatholohile haholoanyane hoseng.
