Ho ikoetlisa ho lokela ho reroa ho latela melaoana ea letsatsi le letsatsi. Leha ho le joalo, sena ha se sebetse kamehla. Ho tloaelehile ho ja pele ho koetliso. Joale ho lokile ho matha kamora ho ja?
Ho matha hang ka mor'a ho ja ha ho ratehe
Ho matha hang ka mor'a ho ja ho tla ba thata haholo. Nakong ea tšilo, 'mele o romela boholo ba mali mpeng. Empa haeba u qala ho sebelisa mesifa nakong ea tšilo ea lijo, 'mele o tla tlameha ho sebelisa lisebelisoa tse ling ho ba fa mali a lekaneng. Kahoo, khaello e tla ba teng le mane. Ka hona o ka khona ho utloa bohlokoe bakoang ke khaello ea mali 'meleng lithong tsa ona.
Seo u lokelang ho se etsa haeba ho setse nako e nyane pele u matha
U hloka ho tseba tsohle lijo arotsoe ka mekhahlelo e 4: lik'habohaedreite tse potlakileng, lik'habohaedreite tse liehang, liprotheine le mafura.
Li-carbohydrate tse potlakileng li monya kapele haholo. Tsena li kenyelletsa mefuta eohle ea tsoekere, mahe a linotši. Ka hona, haeba u noa tee e tsoekere, kapa ho feta tsohle, tee e nang le mahe a linotši, u tla tseba ho matha ka metsotso e 15-20 feela.
Lingoloa tse ling tse ka u khahlang:
1. E qalile ho matha, seo u hlokang ho se tseba
2. Nako e tsamaeang ke eng
3. Mokhoa oa ho matha
4. Na hoa khoneha ho matha le 'mino
Slow carbs ke mohloli o motle oa matla a ho matha. Hangata li siloa hoo e ka bang hora le halofo. Empa ho latela litšobotsi tsa motho, li ka siloa ho tloha hora e le 'ngoe ho isa ho makhetlo a 3. Li-carbohydrate tse liehang li kenyelletsa bohobe, pasta, buckwheat, perela ea harese, poro ea raese.
Lijo tsa protheine, tse kenyelletsang meroho e meng, lihlahisoa tsa lebese, le mefuta e meng ea lijo-thollo, li sileloa lihora tse 2-3. Ka hona, haeba u jele lijo tse joalo, ho matha hanghang ho tla ba thata haholo, hobane mpa e tla sila lijo.
Lijo tse mafura, tse kenyelletsang tranelate e bolila, lijo tse kenngoeng ka makotikoting, bacon, jj. Li siloa nako e fetang lihora tse tharo, 'me e nyahamisitsoe haholo ho e nka pele u matha.
Kahoo, ho matha hang kamora ho ja ha ho na thuso, hobane sena se tla baka bohloko ho litho tsa kahare mme koetliso e tla fetoha e sa sebetseng. Empa ka nako e ts'oanang, o khona ho tlatsa phepelo ea lik'habohaedreite tse haelloang habonolo 'meleng ka ho nka lik'habohaedreite tse potlakileng, ebe o qala ho matha ka nako ea halofo ea hora kamora ho ja.
