Ho theola boima ba 'mele ka nepo ke ho tlosa mafura a mangata' meleng. Re buile ka hore na ts'ebetso ea ho chesa mafura 'meleng e hlaha joang sehloohong: Mokhoa oa ho chesa mafura 'meleng o joang.
Kajeno re tla bua ka metheo ea phepo ea boima ba 'mele, e le hore molao-motheo ona o kenngoe tšebetsong ka botlalo.
Phapanyetsano ea lijo
'Mele ea rona e tseba ho ikamahanya le ntho e ngoe le e ngoe. Le ho hloka matla hape. Mohlala, haeba u tla matha letsatsi le letsatsi hora e le 'ngoejoale o tla lula o lahleheloa ke mafura. Empa haeba o tsoela pele ho etsa sena ntle le ho eketsa lebelo, 'mele o tla ikamahanya le mojaro hamorao o fumane mehloli ea matla e bolokiloeng hore o se ke oa senya mafura a bolokiloeng. Hangata khoeli le halofo li lekane ho hlaolela tloaelo. Empa palo e na le lipehelo. E kanna ea fapana bakeng sa motho e mong le e mong.
Ke ka hona mmele o sa lokelang ho lumelloa ho tloaela, ho kenyeletsoa le lijo. Haeba u ja feela lijo tse nepahetseng, joale e tla tšoana le ho matha, qalong ho tla ba le sephetho, joale e tla emisa.
Phapanyetsano ea liprotheine le lik'habohaedreite e thusa, 'me moelelo oa eona ke hore matsatsi a' maloa re ja liprotheine tse ikhethileng, ebe re fa 'mele mojaro, re o tlatsa ka lik'habohaedreite, ebe kamora moo re khutlela matsatsing a protheine.
Moelelo oa phetoho ke eng
Ho chenchana ha protheine ea lik'habohaedreite, ho na le ntho e joalo ka potoloho. Nakong ea potoloho ena, o ja liprotheine tse khethehileng matsatsi a 'maloa, ebe o etsa lik'habohaedreite ka letsatsi le le leng, le letsatsi le leng la phetoho, ha o ja lik'habohaedreite halofo ea letsatsi le liprotheine bakeng sa halofo e' ngoe.
Bakeng sa ho chesa mafura, 'mele o hloka liprotheine, kapa ho fapana le li-enzyme tse nang le protheine. Haeba li-enzyme tsena li fokola 'meleng, mafura a tla chesoa hampe.
Kahoo, matsatsi a 2 kapa a 3 a protheine potolohong a sebeletsa ho khotsofatsa 'mele ka li-enzyme bakeng sa ho chesa mafura, ha a ntse a lokolla' mele ho glycogen, eo, ka bongata ba eona, e tla sebelisoa e le mohloli oa matla ho fapana le mafura. Ka lebaka la seo boima bo ke keng ba fela. Lijo tsa protheine li kenyelletsa likhoho, tlhapi, mahe.
Ho ka bonahala eka leano lena le phethahetse. Hobaneng ho chenchana, haeba o ka lula feela lijong tsa protheine mme o fumana sohle se o se hlokang ho theola boima ba 'mele. Empa mona ke moo bokhoni ba 'mele ba ho ikamahanya le maemo bo leng teng. Haeba a sa fuoe mefuta-futa, haufinyane o tla tloaela lijo tsa protheine hape o tla fumana matla a mang. Hape, protheine e ngata haholo ha e na bophelo bo botle.
Ka hona, kamora matsatsi a 2-3 a protheine ho tla letsatsi la "bonyollo" ha o ka ja lik'habohaedreite. Sena ha se bolele hore letsatsing lena o ka ja tsohle tse amanang le tsoekere ebile o lokela ho li ja. U hloka ho ja lik'habohaedreite tse "liehang" tse phetseng hantle, tse fumanoang haholo-holo ka lijo-thollo, tse kang buckwheat, raese, oatmeal, oats e phuthetsoe. Haeba u batla, joale ka halofo ea pele ea letsatsi la k'habohaedreite u ka ja lipompong kapa sengoathoana sa kuku.
Letsatsi la ho qetela la potoloho ea hau le bitsoa "letsatsi le itekanetseng la carb," ha o ja lijo tse tšoanang hoseng joalo ka ha o li entse ka letsatsi la carb. 'Me thapama u ja sohle seo u se jeleng ka protheine.
Bohlokoa ba potoloho ke hore pele re tlatsa 'mele ka li-enzyme tse hlokahalang ho chesa mafura le ho tlosa glycogen eohle. Hangata ho feta kilograma e lahlehileng kamora matsatsi a protheine. Kamora moo, re tlohella 'mele hore o utloisise hore matsatsi a protheine ha a sa feleng mme ha ho hlokahale hore o a tloaele. Ho etsa sena, re tlatsa 'mele ka lik'habohaedreite tse nang le thuso. Letsatsing lena ho na le lekunutu la boima bo fokolang. Letsatsi la tšebeliso e itekanetseng le sebeletsa phetoho e boreleli. Hangata kamora 'potoloho, boima ba' mele bo fokotseha hanyane. Ka mantsoe a mang, boima ba 'mele kamora matsatsi a protheine bo lula bo le kholo ho feta boima ba' mele kamora matsatsi a lik'habohaedreite.
Lingoloa tse ling tseo u tla ithuta ho tsona melao-motheo e meng ea ho fokotsa boima ba 'mele:
1. Mokhoa oa ho matha ho ipoloka o itekanetse
2. Na hoa khoneha ho theola boima ba 'mele ka ho sa feleng
3. Nako ea ho matha kapa "fartlek" ea ho theola boima ba 'mele
4. U lokela ho matha halelele hakae
Lijo tse ka sebelisoang bocha
Ntlha e ngoe ea bohlokoahali ke hore o hloka ho ja makhetlo a 6 ka letsatsi. Sena sea hlokahala e le hore metabolism e lule e tsoela pele. Ehlile, ha ho hlokahale hore u itlhatse ka makhetlo a 6 kaofela. Ho ja lijo tsa hoseng ke lijo tse kholo ka ho fetisisa letsatsing leo. Lijo tsa mots'eare le lijo tsa mantsiboea, tseo hape e leng lijo tse felletseng. Hape ho na le lijo tse bobebe tse ling tse 3 lipakeng tsa lijo tsa hoseng, tsa mots'eare, tsa mantsiboea le tsa ho robala. Lijong tsena tse bobebe, o hloka ho ja mofuta o itseng oa litholoana kapa lijo tse setseng lijong tsa mots'eare kapa tsa mantsiboea.
Ho lahlela lijo khafetsa "sebōping" sa 'mele oa hau ho tla ntlafatsa metabolism ea hau. Hona, ha e le hantle, ke bothata bo ka sehloohong ba batho bohle ba nang le boima bo feteletseng - metabolism e mpe.
Noa metsi a mangata
Hape, ho ba le metabolism e ntle 'meleng, o tlameha ho noa metsi a mangata, e leng lilithara tsa 1.5-2 ka letsatsi. Ho feta moo, molumo ona ha o kenyeletse lino, empa feela metsi a hloekileng.
Mokhoa o motle oa ho latela molao-motheo ona ke ho tlatsa botlolo ea lilithara tse 1,5 ka metsi ebe o a noa letsatsi lohle.
Hammoho le ho ikoetlisa, mokhoa ona oa ho theola boima ba 'mele oa sebetsa ebile o molemo haholo. Ho fokotsa boima ba 'mele joalo ho reretsoe ho fokotsa mafura a mangata, eseng ho fokotsa boima ba mesifa.
