Batho ba bangata ba qeta boholo ba nako ea bona lipapaling e le hore ba fumane motho ea motle. Ho bohlokoa ho hopola hore ha ho ratehe ho ikoetlisa hang kamora ho ja.
Sena se ama boemo ba bophelo bo botle hampe, ho na le boikutlo ba mokhathala, boemong bo sa thabiseng, ho nyekeloa ke pelo. Bakeng sa ho matha ho ba molemo, o hloka ho nka qeto ka nako ea nako lipakeng tsa ho ja le ho ikoetlisa.
Hobaneng o sa khone ho matha hang kamora ho ja?
Ka ho ikoetlisa kamehla, motho o hloka phepo e nepahetseng. Lijo li lokela ho ba le lik'habohaedreite, liprotheine, livithamini, liminerale. Hoa khoneha ho sebelisa metsoako e khethehileng ea protheine le lino tse tahang.
Hase kamehla ho ka khonehang ho ja pele ho nako, kahoo o tlameha ho ikoetlisa ka mpeng.
Sena se baka mathata a mabeli:
- Boima ha bo tsamaea.
- Phepelo ea mali e sa lekanang.
Palo ea lijo tse jeoang e ka bapisoa le boima ba "dumbbell", e ka bang 0.5-1 kg. Hoa etsahala hore ho ba thata ho ithuta.
Bothata bo bong ke phepelo e sa lekaneng ea mali, hobane lits'ebetso tse peli li etsahala ka nako e le ngoe 'meleng: tšilo ea lijo le mosebetsi oa mesifa. Maemong ana, ho matha ha ho na thuso, hobane matla le ona a sebelisoa ho sebetsana le lijo.
Ho nka nako e kae ho matha kamora ho ja?
Nako e nepahetseng ka mor'a moo ho khothalletsoang ho nka karolo ke nako e hlokahalang hore 'mele o sile lijo tse ngata tse jeoang. Ho ipapisitsoe le likhothaletso, karohano lipakeng tsa ho ja le lipapali e lokela ho ba lihora tse 1.5-2.
Letšoao le hakantsoe, hobane ho latela lintlha tse peli:
- Botho ba mmele
- Mofuta oa lijo tse jeoang.
Bakeng sa motho e mong le e mong, ts'ebetso ea lijo e hlaha ka mekhoa e fapaneng: nthong e le 'ngoe li kenella ka potlako, butle butle. Lijo tse mafura li nka nako e telele ho senyeha.
U ka ja eng pele u matha?
Ho bohlokoa ho tseba hore na ho na le lijo tse kae tse lokelang ho nkuoa pele ho lithuto, hore na menyu e lokela ho ba eng.
Haeba u latela melao e itseng, ho matha ho tla tsoela 'mele molemo:
- E tla u thusa ho theola boima ba 'mele
- E ntlafatsa bophelo bo botle.
Lijo li fapana ho latela litšobotsi tsa 'mele le nako ea letsatsi eo u tlamehang ho matha ka eona.
Lenaneo le nepahetseng le tla lumella 'mele ho:
- chesa mafura hantle;
- tsosolosa mehloli ea matla;
- u se ke ua khathala.
Ho matha hoseng
Ba bangata ha ba na nako ea ho ja hoseng. Ho matha ho lokela ho etsoa 0.5-1 hora ka mor'a lijo tsa hoseng.
Ho eletsoa ho ja lijo:
- protein shake;
- litholoana;
- mahe;
- bohobe;
- lero la litholoana.
Haeba u ikutloa u lapile haholo, ja banana kapa u noe seno se matla. Haeba u na le nako e lekaneng, u lokela ho ja lijo tsa hoseng lihora tse 1.5 pele u matha.
Ho kgothaletswa ho kenyelletsa lenaneng:
- disementshisi tse pedi;
- Apole;
- yogurt;
- poro ea lebese e nang le litholoana;
- croutons le chisi;
- meroho.
Boleng ba matla a lijo tsa hoseng bo lokela ho ba kcal 800.
Kamora ho matha, o lokela ho ema hora, ebe o ja lijo tse nang le liprotheine le lik'habohaedreite.
Lihlahisoa tse loketseng:
- lehe
- bohobe ba lijo-thollo kaofela;
- lero la tlhaho;
- litholoana;
- protein shake.
Mabelo a lijo tsa mots'eare
U ka matha ka nako ea lijo tsa mots'eare. Ka mohlala, batho ba bang ba sebelisa nako ea bona ea lijo tsa motšehare ho eona. Ho ikoetlisa u sa je letho ho ka baka mokhathala.
Sena se bakoa ke ho fokotseha ha tsoekere maling, hobane lijo tsa hoseng tsa hoseng li se li ananetsoe ke 'mele. Ho molemo ho ja seneke pele o matha lihora tse 1-2, boleng ba matla a eona bo tla khethoa ho ipapisitsoe le litšobotsi tsa 'mele le hore na lijo tsa hoseng tse nang le khalori e phahameng li ne li le joang.
Ho khothalletsoa lijo tse phahameng tsa khabohaedreite.
Mohlala, likhetho tse latelang li loketse:
- oatmeal ka lebese;
- litholoana tse omisitsoeng le khalase ea lero;
- toast ka jeme.
Kamora ho matha, hoa lumelloa ho ja ho nchafatsa le ho tsoelapele ho sebetsa. Sebelisa litholoana tse omisitsoeng kapa marmalade e le seneke se potlakileng. Ho molemo ho lokisa lihlahisoa tsa nako e telele ka mokhoa oa mekoallo, linate, yoghurt, litholoana. Kapa u nke lijo tse setseng lijong tsa mantsiboea ha u ea mosebetsing.
Ho matha mantsiboea
Batho ba bang ba thabela ho bapala lipapali mantsiboea. E khothalletsa boroko bo botle ebile e imolla khatello ea maikutlo e hahang nakong ea letsatsi la mosebetsi. Tabeng ena, o lokela ho ja pele le kamora ho matha.
Bakeng sa ba ikoetlisetsang mantsiboea, ho na le litataiso tse latelang tsa phepo e nepahetseng:
- ja hangata le ka likarolo tse nyane;
- netefatsa hore o ja lijo tsa hoseng le tsa mots'eare;
- ja lijo tsa mantsiboea le lijo tse bobebe.
Likarolo tse nyane tsa lijo li ka u thusa ho qoba ho lapa. Ke habohlokoa haholo hore u se ke ua tlōla lijo tsa hoseng, ho eletsoa ho ja lijo-thollo, linate, toast, lebese le se nang mafura a mangata, yoghurts, lero. Lijo tsa protheine li loketse lijo tsa mots'eare. Ho khothalletsoa lijo tsa mots'eare ho thibela ho bokella mafura le ho hlobaela. Liprotheine kapa lihlahisoa tsa lebese tse belisitsoeng, meroho e loketse.
Ho molemo ho qala ho matha mantsiboea hora e le ngoe kamora ho ja. Kenyelletsa li-milkshakes, monokotsoai, litholoana lijong.
Ke mohopolo o motle ho ja bareng ea matla kapa litholoana pele o matha. Ho ja ho tlōla ha hoa lokela ho lumelloa, empa ha ho hlokahale hore u lape. Ho noa metsi letsatsi lohle ho bohlokoa. Noa likhalase tse peli tsa metsi metsotso e 15-20 pele le kamora lithuto.
Seo u ka se jang haeba u ikutloa u lapile pele u matha?
Haeba u ikutloa u lapile, ho molemo ho ja banana pele u ikoetlisa. E na le lik'habohaedreite tse potlakileng tse anngoeng ke 'mele ka metsotso e 30. Banana e ka sebelisoa ho tlatsa limatlafatsi tse hlokahalang bakeng sa merabe ea marathone.
Mahe a linotši hape ke lijo tse silang kapele, tse nang le lik'habohaedreite tse ngata. Ntle le moo, o ka noa tee le mahe a linotši metsotso e 30 pele ho koetliso.
Ho matha ho sebetsa haholo haeba nako e pakeng tsa koetliso le ho ja e le lihora tse ka bang 1-2. Hape o hloka phepo e leka-lekaneng, e ipapisitseng le litšobotsi tsa 'mele, hammoho le nako ea letsatsi ea ho matha: hoseng, nakong ea lijo tsa mots'eare kapa mantsiboea. Lenaneo le hlophisitsoeng hantle le kenya letsoho boiketlong bo botle haholo.
