Age, litloaelo tse mpe, khaello ea phepo e nepahetseng li ka ama tekanyo ea metabolic le ho fokotsa metabolism.
Ka lehlakoreng le leng, sena se baka mathata a bophelo bo botle, se fokotsa ho se sireletsehe ha mmele 'me se etsa hore boima ba' mele bo mele. Hona le mehato e 'maloa e ka sebelisetsoang ho khutlisa mekhoa ea metabolic le ho ntlafatsa boiketlo ba batho.
Hobaneng u potlakise metabolism?
Metabolism e ntle e u lumella ho fa 'mele matla le lintho tse nang le thuso, empa ntle le pokello ea mafura a mangata le li-amana tsa cholesterol maboteng a vascular. Ho lieha metabolism ho lebisa ho se fapaneng. Sehlahisoa se seng le se seng se jeoang se kenngoa ka mokhoa oa liponto tse eketsehileng ka mahlakoreng, mme motho o ikutloa a khathetse, a otsela le bofokoli mesifa.
Lintho tse latelang li ka ama metabolism:
- Bong Mmeleng oa mosali, ntho e ngoe le e ngoe e lula e tsamaea butle ho feta ho banna.
- Liphetoho tsa Hormonal. Mathata a endocrine a thusa ho fokotseha ha tekanyo ea metabolic.
- Mongoaha. Ka tlhaho tlhaho ea metaboliki e fokotseha ka 10% lilemo tse ling le tse ling tse 10 kamora lilemo tse 20.
- Ntho e Iqobang. Ho latela lipalo-palo, ho batho ba fetang boima ba 'mele, batsoali le bona ba ne ba le batenya haholo.
- Tloaelo ea lijo tse tlase tsa khalori. Ho lapa ho na le khatello ea maikutlo bakeng sa 'mele, moo e arabelang ka ho fokotsa metabolism le ho leka ho bokella lisele tse mafura a mangata.
Metabolism e ka potlakisa ka thuso ea mehato e joalo:
- qoba linako tse telele pakeng tsa lijo;
- ja bonyane makhetlo a mahlano ka letsatsi;
- u se ke oa khetholla lijo tsa hoseng;
- fana ka nako ea koetliso ea lipapali, ho fana ka khetho ho mojaro oa Cardio;
- hlokomela tekanyo ea metsi;
- ja lijo tse nang le lik'habohaedreite hoseng, 'me u siee liprotheine lijong tsa mantsiboea;
- ho rata ho hlapela ho sesa le ho sesa - mekhoa ea metsi e hasanya mali ka botlalo le ho potlakisa metabolism.
Ho lumeloa hore lithempereichara tse phahameng li ka ntlafatsa mekhoa ea metabolic. Ka hona, ho etela bateng kapa sauna ho ka thusa ka katleho ntoeng khahlanong le boima bo feteletseng.
Lihlahisoa tsa Metabolism Acceleration
U ka ama ho potlakisa ha metabolism ka ho eketsa lino le linoelo ho tsoa metsong e eketsang metabolism lijong. Ho etsa sena, o hloka ho tseba hore na ke lihlahisoa life tse ntlafatsang tekanyo ea metabolic.
Linaoa. Linaoa tse khubelu li na le lintho tse ntlafatsang metabolism:
- fiber - e ntlafatsa tšilo ea lijo ebile e fana ka maikutlo a ho tlala;
- starch e hanyetsanang - e hloekisa mala le ho senya microflora ea pathogenic;
- liprotheine - tse hlokahalang bakeng sa kaho ea lisele tsa mesifa le ho susumetsa ho phatloha ha lisele tsa mafura;
- tšepe - e potlakisa ho chesa mafura le ho tloaetse ho potoloha ha mali;
- Li-vithamine tsa B le zinki - li hlohlelletsa tlhahiso ea testosterone e hlokahalang bakeng sa ho etsoa ha mesifa.
Celery. Ho lumeloa hore celery ha e na likhalori ho hang. Sena ha se joalo. Ke feela hore matla a sebelisoang ke 'mele ho chesa setlama sena a maholo ho feta khalori ea ona.
Ts'ebeliso ea celery lisalateng kapa e le lijo tse bobebe, leha e kopantsoe le lijo tse nang le khalori e ngata, e fokotsa menyetla ea ho nona haholo, e ntlafatsa tshilo ea lijo ebile e fana ka phallo ea sele ea kapele ea lipid. Ho lemoha phello e kholo, ho molemo ho ja celery e nchocho ka ginger kapa sinamone.
Monokotšoai. Lijo tse monate tse amang tekanyo ea metabolic li kenyelletsa monokotsoai, haholo-holo li-raspberries. Raspberry e na le khalori e tlase ebile e na le li-enzyme tsa litholoana tse fanang ka tšenyo e potlakileng ea lisele tsa lipid. 100 g ea monokotsoai o jetsoeng pele ho lijo o tla thusa ho fepa lijo tse mafura le ho thibela ho bolokoa hoa mehloli ea mafura.
Chokolete. 
E na le magnesium, e tloaelehileng metabolism ea carbohydrate. Magnesium e fana ka tlhahiso ea adiponectin - hormone e thusang ho chesa mafura.
Sena se sebetsa ho chokolete e lefifi e nang le bonyane coco ea 70%. Sena ha se bolele hore chokolete e lokela ho kenngoa ka mafolofolo lijong tsa hau, empa sengoathoana sa sehlahisoa se tla eketsa molumo oa hau mme se be le phello e molemo ho metabolism haeba u e ja hanngoe ka letsatsi.
Curry. Ho sebetsa ha curry ho hlalosoa ke ho kopana ha linoko tse matla tse tukang mafura joalo ka ginger, turmeric le pepere e chesang ho setlolo sena. Tšebeliso e tloaelehileng ea curry mosebetsing oa ho pheha e tla u lumella ho potlakisa metabolism le ho theola boima ba 'mele.
Cinnamon e thusa ho utloa kapele. Haeba o tšela senoko sena lijana, menyetla ea ho ho ja ho feta tekano e tla fokotseha. Ho feta moo, sinamone e ama metabolism, e theola tsoekere e ngata maling, hape e hatella litakatso tsa liswiti. Ho lekane ho sebelisa letsatsi le letsatsi khaba ea linoko.
Mofu oa masapo. Bakeng sa metabolism e ntle, litlhoko tse peli li lokela ho khotsofatsoa: ho monya hantle limatlafatsi le chefo ea lihlahisoa tse bolileng 'meleng. E khona ho laola collagen. 'Me collagen, hammoho le liprotheine le liminerale, e fumaneha ho moro oa masapo.
Seaweed. 
Seaweed le mefuta e meng ea likhama li lokela ho nooa khafetsa, empa eseng makhetlo a fetang a mararo ka beke.
Algae e na le iodine e ngata, e ntlafatsang ts'ebetso ea tšoelesa ea qoqotho ebile e na le phello e ntle ho metabolism. Empa iodine e ngata haholo e ka baka chefo.
Oli ea kokonate. Ho eketsa oli ea kokonate nakong ea ho pheha kapa ho e sebelisa ho ka natefatsa mmele oa hau ka mafura a phetseng hantle. Sena se tla thusa ho ntlafatsa ts'ebetso ea qoqotho ebile e potlakisa metabolism.
Apple cider asene E thusa ho boloka maemo a tsoekere a mali a amohelehang. Thepa e 'ngoe e ntle ea asene ke bokhoni ba eona ba ho susumetsa tlhahiso ea lero la lijo ka mpeng, e ntlafatsang tšilo ea lijo. Ho potlakisa lits'ebetso tsa metabolic, ho bohlokoa ho etsa li-salads tsa selemo ka motsoako oa asene ea apple cider, mahe a linotsi le lero la lemone, ka ho eketsoa pepere ea cayenne le sinamone.
Morara
Ke litholoana tse tsebahalang tse thusang ho loantša mafura a mangata.
Ascorbic acid le fiber e fumanehang ho morara, e ntlafatsa ho itšireletsa mafung mme e ntlafatsa tšilo ea lijo. Ntle le moo, morara o kenella ka mafolofolo ho metabolism ea carbohydrate.
Kofi. Ts'ebeliso e mpe ea kofi e matla e ama tsamaiso ea pelo le pelo, empa ho nka linoelo tse 'maloa tsa lino tse tahang ka letsatsi ho tla fana ka matla a hlokahalang bakeng sa thupelo ea lipapali mme ho tla thusa ho ntlafatsa lits'ebetso tsa metabolic.
Litlhapi. Metabolism e ntle e hloka mafura. Empa mafura a phetseng hantle, joalo ka omega-3 fatty acids. Ho na le tse ngata tsa tsona litlhapi tsa salmon. Ka hona, ho hlophisa letsatsi la tlhapi makhetlo a 'maloa ka beke, o ka potlakisa lits'ebetso tsa metabolic, o etsa hore maemo a glucose a fetole le ho tlosa litlamorao tsa khatello ea maikutlo.
Pepere e chesangkapa ho e-na le hoo, capsaicin e ho eona e thusa ho hatella takatso ea lijo 'me e fana ka maikutlo a ho tlala. E potlakisa tšebeliso ea matla, e lebisang ho chesoang ha likhalori le lisele tse mafura kapele. U ka eketsa pepere e chesang lithutong tsa pele, lisalateng kapa lisandwich, empa ho eletsoa hore u etse sena letsatsi le letsatsi.
Tee e tala. 
Seno se phetseng hantle le se tonic se kang tee e tala se senya mafura mme se ntlafatsa metabolism.
Ho arohana le li-kilogram tse tharo ka selemo, ho lekane ho noa li-mugs tse tharo kapa tse 'ne tsa seno letsatsi le leng le le leng la gigate le epigallacatechin le leng ho lona ho thusa ho boloka sebopeho se setle sa mmele.
Turkey. Nama ea likhoho ke mohloli o motle oa protheine ea ho haha mesifa ea mesifa. 'Me joalo ka ha u tseba, tekanyo e kholo ea likhalori e hlahisoa ho tšilo ea lijo tsa protheine, tse tlatsetsang ho fokotsa boima ba' mele kapele.
Lebone. E na le arginine - amino acid e potlakisang ho phatloha ha mafura. Empa ho na le tsoekere e ngata ho eona, ka hona ha ua lokela ho sebelisa li-monokotsoai tse monate haholo le tse tsoekere, kaha ho theola boima ba 'mele ho lekane hore u se ke ua ja likotoana tse' maloa.
Spinach. E 'ngoe ea likarolo tsa sipinachi ke manganese. Ntho ena e ntlafatsa sebopeho sa mali le matla a masapo, e tsamaisa ts'ebetso ea methapo le ts'ebetso ea qoqotho, mme e na le litlamorao tse ntle mosebetsing oa thobalano le ts'ebetso ea boko. Mme ka nnete, e kenya letsoho ho potlakelong ho phatlohileng ha mafura.
Metsi e hlokahala bakeng sa ts'ebetso e tsitsitseng ea setho sohle. E potlakisa ts'ebetso ea metabolic, e fokotsa takatso ea lijo mme e hlakola chefo le chefo. Ho ka lekantsoe tloaelo e lekaneng ea metsi a letsatsi le letsatsi haeba u eketsa boima ba hau ka 30. U hloka ho noa metsi ana ka ligrama tse ngata motšehare, o eketsa palo ea likhalase tse 'maloa ka matsatsi a chesang le nakong ea ho ikoetlisa ka matla.
Rosa e sootho le oatmeal. 
Lihlahisoa tsohle tsa lijo-thollo le lihlahisoa tsa oatmeal li fa 'mele mele, tse hlokang matla a mangata hore li thutsoe.
Ntle le moo, lijo-thollo li lula li le ngata ka nako e telele, ho etsa bonnete ba hore maemo a tsoekere a amohelehang a tsoekere le ho thusa ho haella ha livithamini le liminerale.
Lihlahisoa tsa lebese. Ho haelloa ke khalsiamo ho thibela metabolism haholo. Ho ja lihlahisoa tsa lebese ka liperesente tse tlase tsa mafura makhetlo a 'maloa ka letsatsi ho ka potlakisa metabolism ka ho feta 60%.
Mustard, Horseradish le Ginger. Ts'ebeliso e mafolofolo ha ho lokisoa mosetareta, ginger le horseradish ho tla thusa ho theha tšilo ea lijo le ho re ho monate ho liponto tse eketsehileng. Khemere ke khale e tsejoa e le sehlahisoa se khothalletsang ho phatloha ha mafura le ho potlakisa metabolism.
E na le enzyme e ntlafatsang ho potoloha ha mali le e thusang ho sutumetsa mesifa ea mesifa ka oksijene. Mosetla o ka sebelisoa e le ho nate kapa ho etsoa ka litlolo tsa mosetareta (1 tsp. Peo ka 250 ml ea metsi) mme o noe 50 ml makhetlo a mane ka letsatsi.
Liapole
e nang le livithamini tse ngata, liminerale le fiber. Haholo-holo fiber e ngata e fumaneha peel.
E hloekisa mala, e ntlafatsa tshilo ea lijo ebile e fana ka maikutlo a ho phomola nako e telele, ka hona, ho bohlokoa haholo ho sebelisa liapole ho ja lijo tse bobebe lipakeng tsa lijo tse kholo.
Ntle le moo, litholoana tsena li na le tšepe e ngata, e thusang ho ntlafatsa phallo ea mali le ho khutlisa sekhahla sa metabolic.
Hop. Mofuta ofe kapa ofe oa hop o tla ba oa bohlokoa ntoeng khahlanong le boima bo feteletseng, hobane e na le fiber e ngata haholo. Tlhokomelo e khethehileng e lokela ho lefshoa ho broccoli le sauerkraut.
Broccoli ke mohloli oa livithamini A le K, tse hlokahalang bakeng sa metabolism ea protheine le kaho ea lisele tse ncha. E boetse e na le ascorbic acid le calcium, ntle le eona ho ke ke ha khoneha ho fihlela ts'ebetso e sa senyehang ea litsamaiso tse ka hare. Broccoli e chesa mafura hape e thusa ho tlosa chefo 'meleng.
Lactic acid e fumanehang ka har'a sauerkraut ke eona e hlohlelletsang ka ho fetisisa mekhoa ea metabolic, e hatellang microflora ea pathogenic ka mala le ho eketsa ts'ireletso ea 'mele.
Veine e khubelu
Ho joalo, e bua ka lino tse tahang, empa 100 ml ea seno sejong li tla thusa ho potlakisa metabolism.
Veine e na le resveratrol - ntho e thibelang li-receptor tsa lisele tsa lipid le ho thibela ho hlahisoa ha mehloli ea mafura.
Ntle le moo, resveratrol e eketsa tlhahiso ea protheine mme e hlohlelletsa ho phatloha ha mafura.
Litlamatse ntlafatsang ho chesa mafura le tsona li khona ho ama metabolism e liehang:
- nettle - e fokotsa maikutlo a tlala;
- ginseng - e ntlafatsa tšilo ea lijo ebile e hatella takatso ea lijo;
- dandelion - e khutlisetsa lisele tsa sebete 'me e lula le livithamine;
- linta tsa lehong le burdock - duet e joalo e tsosa mokhoa oa ho silila ebile e fokotsa takatso ea lijo.
Li-infusions le li-decoctions tsa makhasi a blackcurrant le fragola, rosa e hlaha le oregano li iponahalitse li phethahetse. Litlama tsena li ka hlahisoa hammoho kapa li arotsoe, monokotšoai oa li-rollan o ka eketsoa le ho nkuoa letsatsi le leng le le leng ho e-na le tee ho fokotsa boima ba 'mele kapele.
Li-vithamine tsa B. Ho haella ha livithamini leha e le life ho tla ama bophelo bo botle, empa ho haella ha vithamine B2 ho tla etsa hore metabolism e liehe ho sebetsa 'me ho lebise ho lahleng hoa mali. Ha ho na B1 e lekaneng e tla baka mesifa ea mesifa le ho akheha ha methapo. 'Me ba potlakisa metabolism mme ba eketsa livithamini tsa B9 tsa mmele le B12.
Lijo tse fetang
Dietitian Haley Pomroy o qalile mokhoa oa ho ja ho potlakisa lits'ebetso tsa metabolic 'meleng. O sebetsa joang? Lijo li etselitsoe libeke tse 4 'me ka nako ena o lokela ho tlohela tsoekere, lihlahisoa tsa lebese, poone, kofi le joala. Ho khothalletsoa ho qala ka tšebeliso ea lijo tsa lik'habohaedreite, ebe o fetolela liprotheine, ebe o kopanya liprotheine, mafura le lik'habohaedreite, a arola tloaelo ea lihlahisoa tsa letsatsi ka likarolo tse nyane ebe o ja makhetlo a 'maloa ka letsatsi.
Beke ea pele e arotsoe ka mekhahlelo e meraro, 'me e' ngoe le e 'ngoe e na le likhothaletso tsa eona.
- Matsatsi a mabeli a pele, ts'ebetso ea adrenal ea khutlisoa mme khatello ea maikutlo e ea imoloha. Matsatsi ana, lijo tsa hoseng, lijo tsa mots'eare le lijo tsa mantsiboea li lokela ho ba le lijana tsa lijo-thollo, 'me litholoana li jeoa ka mokokotlong oa pele le oa bobeli.
- Mesifa e latelang ea matsatsi a mabeli ea aha. Lekhetlo la bohlano ho boetse hoa hlokahala mokhatlong ona. Lithollo le litholoana li nkeloa sebaka ke meroho, nama le litlhapi, ka matsatsi a mabeli, li ja protheine le fiber feela.
- Matsatsi a ho qetela a 3 bekeng ea pele a ikemiselitse ho matlafatsa mosebetsi oa methapo ea pelo le methapo ea mali. Lijo makhetlo a 5 ka letsatsi. Lisebelisoa li kenyelletsa lijana tsa lijo-thollo le lijo tsa leoatleng, li-salads tse tsoang merohong e sa tsoa khuoa, tse natefisitsoeng ka botoro, linate, lipeo, litholoana le linaoa.
Beke ea bobeli e pheta ka botlalo likarolo tsa ea pele. Empa joale o hloka ho hokahanya mosebetsi oa kelello ho uena: ho nahanisisa ka ts'abo ea hau, tlosa letsoalo le hlasimollang khatello ea maikutlo.
Bekeng ea boraro, ho kenyellelitsoe melao e meng:
- nako pakeng tsa lijo ha e telele ho feta lihora tse 4;
- Lijo tse 5 tse felletseng ka letsatsi;
- ho noa bonyane likhalase tse 8 tsa metsi letsatsi le letsatsi;
- lijo tsa hoseng ntle le metsotso e 30 kamora ho tsoha.
Beke ea bone ha e fapane le ea pele. Ka nako ena, lits'ebetso tsa metabolic li ile tsa hlaphoheloa, 'me lisele tsa mafura li ile tsa arohana ka lebelo le phahameng.
Haley Pomeroy Lijo tsa Video:
Melao-motheo ena ea phepo e nepahetseng e lokela ho lateloa khafetsa:
- Ja lijo tse entsoeng ka tlung tse tsoang lihlahisoa tsa tlhaho
- lijo tsa hoseng ka mor'a metsotso e 30 ho tloha motsotsong oa ho tsoha;
- hana kofi, meea, poone, lihlahisoa tsa soya, tsoekere le letsoai;
- nka li-vithamine tse ngata;
- ho ikoetlisa ho qala halofo ea hora kamora ho ja.
Mokhoa ona oa phepo e nepahetseng, o kopantsoeng le bophelo bo mafolofolo, o tla thusa ho boloka sekhahla se phahameng sa metabolic, bophelo bo botle le boemo bo botle ba 'mele.
Mehloli ea mafura e tla qhibiliha butle, methapo ea mali e tla matlafala 'me e hlake k'holeseterole, ka lebaka leo phallo ea mali le phepo ea litho li tla ntlafala. Sena sohle se tla netefatsa mosebetsi o kopanetsoeng oa litsamaiso tsohle tsa kahare mme o tla kenya letsoho boiketlong bo botle.
