U ka Chesa Li-Calories Tse Eketsehileng, Empa U ka noa haholo
U tla bona keletso e tsoang mohloling o mong le o mong hore u lokela ho etsa bonnete ba hore u noa metsi a lekaneng ha u leka ho theola 'mele. Ho beha metsi a hlakileng bakeng sa lino tse nang le tsoekere ke tsela e le 'ngoe ea ho khaola lik'hilojule,' me lithuto tse ling li re li na le matla a ho lahleheloa ke litekanyetso ho fokotsa lik'hilojule tseo u li jang le ho u thusa ho chesa mafura.
Li-Cold Water le Li-Calories Burning
Khopolo e 'ngoe ke hore' mele oa hau o lokela ho chesa lik'halori ho tlisa metsi a batang ho fihlela mocheso oa 'mele.
Thuto e nyenyane ho tloha ka 2003 e re ho noa metsi a mangata a batang ho ka u thusa ho chesa lik'hilojule tse seng kae letsatsi ka leng. Ba ile ba fumana phello ea ho chesa lik'hilojule tse fetang 50 ka metsi a batang, a ka bang lik'hilojule tse 25 ka botlolo ea metsi e tletseng metsi a batang. Hangata phello e tsoa 'meleng o hlokang ho futhumatsa metsi ka karolong ea hau ea lijo. Ke phello e fokolang, e lekanang le lithane tse hlano tsa M & M tse hlakileng.
Thuto e latelang e ile ea hanyetsa phapang pakeng tsa lik'hilojule pakeng tsa metsi a batang le mocheso oa motsoako oa metsi. E fumane phello e nyane, lik'hilojule tse ka bang 5 ka botlolo ea metsi e tletseng metsi a batang, kapa e le 'ngoe feela M & M.
Ha lintho tsohle li ntse li lekana, haeba u rata metsi a batang, tsoela pele 'me u li chese. Ke batho ba seng bakae feela ba fumanang mocheso oa metsi metsi a monate, 'me u ka noa hanyenyane. American College of Sports Medicine e khothalletsa hore baatlelete le batho ba ikoetlise ka metsi a pholileng ha ba ntse ba batla ho noa metsi a mangata.
Ke Metsi a makae ao u a hlokang ka letsatsi le leng le le leng
Ke metsi a mangata ao u lokelang ho a noa letsatsi le leng le le leng ho sa tsotellehe ho ja lijo ke potso e tloaelehileng. Ntle le metsi ao u a fumanang ka 'ona, litlaleho tsa bongaka li re basali ba lokela ho noa likopi tse robong letsatsi le letsatsi (banna ba 73) le banna ba lokela ho noa linoelo tse 12,5.
Ha u ikoetlisa , u lokela ho tlatsa metsi ao u a lahlehileng ka mofufutso.
Ke Hobane'ng ha U Lokela ho Noa Metsi a mangata ha U ja?
Litokisetso tse ngata tsa ho ja li u eletsa hore u noe metsi a eketsehileng ha u batla ho theola 'mele. Ho noa metsi a mangata ha ho "itšelise fatše feela" joalokaha ho buuoa ka linako tse ling, empa ho na le mabaka a ho etsa joalo.
- Ho noa khalase ea metsi nako le nako ha u ikutloa u lapile 'me pele lijo kapa bohobebebe li tlatsa mala ka bokhutšoane mme li etsa hore u ikutloe u phetse hantle' me mohlomong u khaotse ho ja kapele. Ka linako tse ling liphuputso li fumane metsi a nooang ho fokotsa lik'hilojule tseo u li jang nakong ea lijo, empa ha e na bokahohle.
- Ho senya matla a 'mele le mesifa nakong ea tahlehelo ea boima ba' mele ho hlahisa litšila tse lokelang ho felisoa ka liphio. Ho noa metsi a lekaneng ke habohlokoa ho boloka liphio tse sebetsang ho tlosa litšila tsena.
- Lijo tse tummeng tse phahameng tsa protheine li hlahisa lihlahisoa tse eketsehileng ho tsoa ts'ebetsong, li se ke tsa senyeha ho fokotsa mafura a bolokiloeng. Mosebetsi oa liphio o bohlokoa le ho feta ha o ja lijo tse ngata tsa protheine.
- Haeba u noa metsi a hlakileng, ha ho bonolo hore u noe ntho e nang le lik'hilojule ho eona. Seo u se noang hangata ke mohloli o moholo oa lik'hilojule tse sa jeng . Senotlolo ke ho nkela lik'hilojule tse sa jeoeng sebaka sebaka ka lijo tse nang le phepo e nepahetseng.
Likotsi Tsa ho Noa Metsi a Mokuli haholo
U se ke ua qala ho noa metsi a mangata ka letsatsi.
Seo se ka u bolaea-haholo-holo haeba u itima lijo kapa u ja haholo. Metsi a nkiloeng a tlameha ho ba le litekanyo le 'mele oa letsoai-electrolyte. 'Mele o hloka ho boloka letsoai le leka-lekaneng kapa kotsi ea hyponatremia , e ka fella ka lefu la pelo esita le lefu.
Ho noa metsi a mangata ho fella ka lefu la baatlelete ba phetseng hantle. Ho noa lino tsa lipapali nakong ea boikoetliso ba mamello ho reretsoe ho tlatsa letsoai le lahlehileng ka mofufutso. Dieters ha aa lokela ho kenella ho noa metsi a letsatsi ka tšepo ea ho chesa lik'hilojule tse seng kae. Noa likhalase tse 'maloa tse eketsehileng, e. Empa gallon e ngata haholo.
Ho noa le ho ikoetlisa
Ho ikoetlisa ho kang ho tsamaea ho etsa hore pelo ea hao e be tekanyo le ho fofa ha sefahleho 'me u lahleheloe ke metsi a' mele ka ho hema ho eketsehileng le ho fufuleloa.
Ba tsamaeang ba lokela ho noa khalase e kholo ea metsi ka hora pele ba tsamaea, joale u noe ka senoelo sa metsi maele e 'ngoe le e' ngoe. Ha u qeta ho tsamaea, noa khalase ea metsi. Ho thibela hyponatremia, tataiso bakeng sa marathon le halofo ea marathon hona joale e re "u noe ha u nyoriloe" ho e-na le ho tsuba metsi. Etsa bonnete ba hore u na le metsi a lekaneng nakong ea boikoetliso e le hore u ka noa ha u nyoriloe.
Lisebelisoa:
Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luf FC, Jordan J. Metsi-A Thermogenesis. Journal of Endocrinology le Metabolism . December 2003, 88 (12): 6015.
> Brown CM, Dulloo AG, Montani JP. Metsi a Thermogenesis a Hlaselitsoeng ka Metsi a Nahanngoa: Liphello tsa Mocheso oa Osmolality le Metsi Litabeng tsa Matla ka mor'a ho Noa. Journal ea Clinical Endocrinology & Metabolism . 2006; 91 (9): 3598-3602. doi: 10.1210 / jc.2006-0407.
> Dubnov-Raz G, Constantini NW, Yariv H, Nice S, Shapira N. Tšusumetso ea ho noa Metsi ka Phomolo ea Matla a ho Fokotsa Matla Litabeng tsa Bana ba Overweight. International Journal of Obesity . 2011; 35 (10): 1295-1300. doi: 10.1038 / ijo.2011.130.
> National Academy of Sciences, Engineering le Medicine, Health le Medicine Division. "Dietary Reference Intakes Tables le Tlhahlobo." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
> Stookey J. Negative, Null le liphello tse molemo tsa metsi a nooang ka matla a matla a matla, ho sebelisa chelete ka matla, ho tlosoa ha mafura le ho fetola boima ba 'mele ka litekanyetso tse sa lebelloang: Tlhahlobo e Tšoanelang. Metsoako . 2016; 8 (1): 19. doi: 10.3390 / nu8010019.