Mohlomong u utloile hore lijo tsa hoseng ke lijo tsa bohlokoa ka ho fetisisa tsa letsatsi leo. Empa dieters tse ngata tse bohlale li ja lijo tsa hoseng bakeng sa tahlehelo e boima ea 'mele. Ke 'nete. Bakeng sa batho ba bang, ho ja lijo tsa hoseng ha e le hantle ke tsela e molemo ea ho theola fatše. Empa bolotsana bona ha bo sebetse ho bohle. Morero o motle ka ho fetisisa oa lijo tsa hoseng bakeng sa hau o itšetlehile ka khetho ea lijo, kemiso ea hau le morero oa hau oa lijo bakeng sa letsatsi leo.
The Downside to Skipping Breakfast
Ho senya lijo tsa hoseng ho ka 'na ha bolela hore u hloloheloa melemo e meng ea bohlokoa ea tahlehelo ea boima ba' mele. Bafuputsi ba fumane hore batho ba fokolang boima ba 'mele' me ba e boloka hangata ke batho ba jang lijo tsa hoseng tse phetseng hantle . Ho ja lijo tsa hoseng ho ka u thusa hore u fokotse boima ka litsela tse sa tšoaneng.
- Ho ja lijo tsa hoseng tse laoloang ke khalori ho ka thusa ho thibela litakatso tsa hoseng. Litakatso tsena li ka lebisa lijong tsa lijo tse sa pheleng ha lijo feela li fumaneha lijo tse sa jeoeng ke lijo tse tsoang mechine e rekisoang kapa lireschorente tsa lijo tse potlakileng .
- Ho ja lijo tsa hoseng tse itekanetseng le lijo tse nyenyane ho pholletsa le letsatsi ho ka thusa ho matlafatsa taolo ea karolo . Haeba u lula u khotsofetse letsatsi lohle, u fokotsa menyetla ea hore u je lijo tsa motšehare kamora lijo tsa motšehare kapa lijo tsa motšehare ho ea ka khaello ea lik'hilojule.
- Ho ja lijo tsa hoseng tse nang le bophelo bo botle le liprotheine tse omeletseng le lijo-thollo li tla u thusa hore u ikutloe u phetse hantle 'me u phutholoha ho pholletsa le letsatsi.
- Ho ja lijo tsa hoseng ho ka ntlafatsa ts'ebetso hoseng kapa thapama.
Bakeng sa mabaka ana, Academy of Nutrition le Dietetics e khothalletsa hore u arole lijo tsa hau tsa letsatsi le letsatsi ka lijo tse 'nè kapa tse hlano kapa lijo tse sa hlajoang ka letsatsi ka letsatsi ho kenyeletsa lijo tsa hoseng. Leha ho le joalo, ha ba nke boemo ba lijo tsa hoseng ke habohlokoa haholo ho feta lijo leha e le life tsa letsatsi.
Ke hobane'ng ha ho tlohela lijo tsa hoseng ho ka eketsa tahlehelo ea boima ba 'mele?
Ho ja lijo tsa hoseng ho ka ba molemo bakeng sa lijo tsa hau. Empa lijo tsa hoseng ha li bake boima ba 'mele. Kahoo ho batho ba bang, ho ja lijo tsa hoseng ho sebetsa hantle. Ho ja lijo tsa hoseng ho u lumella hore u boloke lik'halori tsa hau hamorao letsatsing. Bakeng sa dieters tse itseng, sena se bolela hore li ja lik'hilojule tse fokolang ho pholletsa le letsatsi mme li fokotsa boima ba 'mele.
Kahoo ho ja lijo tsa hoseng ho ama metabolism ea hau? Mohlomong ha ho joalo. Litsebi tse ling tsa tahlehelo ea boima li sebelisitse ho re ho tlōla lijo tsa hoseng ho ka etsa hore metabolism ea hao e fokotsehe. Empa taba eo e iqapetsoe. Liphuputso tse 'maloa li bontšitse hore ho tlohela lijo tsa hoseng ha ho na phello ho palo ea lik'hilojule tseo u li chesang letsatsi lohle.
Na ho molemo ho tlohela kapa ho ja lijo tsa hoseng?
Kahoo na u lokela ho tsoha lijo tsa hoseng kapa na u lokela ho tlohela lijo tsa hoseng ho fokotseha? Karabo e itšetlehile ka tsela eo u phelang ka eona le lintho tseo u li ratang.
Haeba u tlōla lijo tsa hoseng 'me u iphumana u le mochine o fanang ka lijo tse se nang phepo hamorao hoseng, joale ho ja lijo tsa hoseng ho ka ba molemo ho uena. Empa ha u leka ho khaola lik'hilojule ho theola boima ba ' mele le lijo tsa hoseng ha ho bohlokoa ho uena, joale ho tlohela lijo tsa hoseng ho ka sebetsa. U ka khona ho ja bohobe bo monate ba protheine 'me u lule u khotsofetse ho fihlela motšehare.
Ho sa tsotellehe mokhoa oo u o khethang, ke habohlokoa ho boloka lintho tseo u li lebeletseng li le teng. Haeba u ja lijo tsa hoseng ho theola boima ba 'mele, joale u lokela ho hlahloba boholo ba likarolo le ho boloka khalori ea lijo tsa hoseng e hlahloba . 'Me haeba u tlōla lijo tsa hoseng ho theola boima ba' mele, u ke ke ua ja lijo tsa motšehare kapa nako ea lijo tsa motšehare ho lefella. Qetellong, ke palo ea lik'hilojule tseo u li jang tseo e leng tsa bohlokoa-eseng lijo tseo li li jang.
Lisebelisoa:
David J. Clayton, David J. Stensel, Lewis J. James "Phello ea lijo tsa hoseng ha li fane ka takatso ea lijo, metabolism, acylated ghrelin le GLP-17-36 nakong ea ho phomola le ho ikoetlisa Journal of Nutrition July 11, 2015.
McCrory MA, Campbell WW. "Liphello tsa ho ja makhetlo a mangata, ho noa lijo, le ho ja lijo tsa hoseng ho tlōla molao oa motlakase: tlhahiso-phonong ea lipuisano." Journal of Nutrition, ka la 14 January, 2011.
Mokhatlo oa American Dietetic Association. "Sebaka sa Mokhatlo oa American Dietetic: Weight Management." February 2009.
Paul M La Bounty, Bill I Campbell, et al. "Mokhatlo oa Machaba oa Lipapali Mokhoa oa boemo bo nang le phepo ea lijo: makhetlo a lijo." Journal ea Mokhatlo oa Machaba oa Nete ea Mesebetsi March 16, 2011.
Thuto: phepo e nepahetseng le ho ikoetlisa. Nancy Clark, MS, RD 3 la 3, 2012. Setsi sa Bongaka sa Woodwind, Woodbury, MN