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Arola lijo tsa lijo

Kajeno re u lokiselitse menyu bakeng sa beke le lijo tse arohaneng bakeng sa ho theola boima ba 'mele.

Melao-motheo ea mokhoa ona

Metheo ea mantlha ea phepo e arohaneng e ipapisitse le lintlha tse latelang:

  • Ho arola palo ea lijo ka boholo bo lumelletsoeng.
  • Ke mofuta o le mong feela oa phepo e sebelisoang lijong ka leng.
  • Se ke oa kopanya lijo le motsoako o kopaneng oa limatlafatsi.
  • Ho hana lijo tse se nang phepo ka botlalo.
  • Bokhoni, ntle le ka seoelo, ba ho kopanya mefuta e fapaneng ea limatlafatsi, haeba ba ka belisoa ka mokhoa o ts'oanang.
  • Fibre e ngata ho laola tšebetso ea tšilo ea lijo kahara tšilo ea lijo.
  • Boholo ba ho jarolla pampiri ea lijo.

Ka tafole, ho bonolo ho etsa moralo oa lijo bakeng sa letsatsi le beke. Empa ha rea ​​lokela ho lebala mefuta e meng ea phepo e fapaneng. Mohlala, sejo se seholo ke thapama, 'me hoseng ho na le lijo tse tlase. Likarolo li lokela ho ba nyane. Bakeng sa seneke, litholoana kapa linate li ntle.

Lijo tsa hoseng

Ho bohlokoa ho qala letsatsi ka litholoana tse ncha tse nang le lero (tse sa feteng mefuta e meraro). Li bonolo ebile li potlakile ho sila, li latsoa monate, 'me li u lefisa ka matla a hlokahalang bakeng sa mosebetsi. Litholoana tse entsoeng ka makotikoting kapa tse omisitsoeng ha lia lokela ebile ha li tlise melemo. Porridge e entsoeng ka lijo-thollo life kapa life, tee e se nang tsoekere ea amoheleha. Rice, buckwheat, nyalothe, oatmeal chenchana har'a beke.

Lijo tsa mantsiboea

Salate ea meroho kapa sopho, protheine (tlhapi, likhoho, nama e se nang mafura). Khetho e 'ngoe: salate e nang le lijo tse nang le starchy (litapole, bijoux).

Lijo tsa mantsiboea

Cottage chisi e nang le meroho e tsoekere. Meroho e besitsoeng le chisi. Kapa salate ea meroho e mecha e nang le sejana sa nama (omelet).

Lenaneo la beke (tafole)

Tsebiso ea bongoli. Lenaneo lena le ipapisitse le 2 g ea protheine e jeoang ho latela li-calories tse 3000 ka letsatsi. Ke ka sepheo sa ho fana ka tlhaiso-leseling feela 'me ha e bolele tšebeliso ea' nete ea lefatše. Lenaneo le joalo le ka lateloa, leha ho le joalo, phetoho ea motho ka mong ho litlhoko tsa 'nete e khothatsoa. Re fana ka diresepe tse bonolo bakeng sa letsatsi le leng le le leng, tse loketseng esita le bakeng sa bachelors ba sa tsebeng setofo le ba sa tsebeng ho pheha lijana tse rarahaneng.

Ka tlase ho na le lenane le qaqileng la lijo tse arohaneng bakeng sa ho theola boima ba 'mele ka nako ea beke ka mokhoa oa tafole.

LetsatsiLijo tsa hosengLijo tsa mots'eareLijo tsa mantsiboeaSeneke-thapamaLijo tsa mantsiboea
Mantaha350 dikgerama tsa motoho oa buckwheat

Tee

Ho sisinyeha ha protheineSopho e phahameng ea starch e nang le li-protein inclusions tse nang le fiberLigrama tse 350 tsa litholoanaCottage chisi 300-400 dikgerama. Mohlomong ka tranelate e bolila.
Labobeli7 protheine ea mahe omeletLitholoana tsa seneke tsa ligrama tse 220Phala ea raese e se nang tsoekere ea ligrama tse 350Monyetla o rarahanengLijo tse rarahaneng tsa protheine. Nama e khubelu. Lebese.
Laboraro350 dikgerama tsa motoho oa buckwheat

Tee

Ho sisinyeha ha protheineSopho e phahameng ea starch e nang le li-protein inclusions tse nang le fiberLigrama tse 350 tsa litholoanaCottage chisi 300-400 dikgerama. Mohlomong ka tranelate e bolila.
Labone7 protheine ea mahe omeletLitholoana tsa seneke tsa ligrama tse 220Peipi ea raese ntle le tsoekere 350 dikgeramaMonyetla o rarahanengLijo tse rarahaneng tsa protheine. Lebese.
Labohlano350 dikgerama tsa motoho oa buckwheat

Tee

Ho sisinyeha ha protheineSopho e phahameng ea starch e nang le li-protein inclusions tse nang le fiberLigrama tse 350 tsa litholoanaCottage chisi 300-400 dikgerama. Mohlomong ka tranelate e bolila.
MoqebeloLi-protein tse 7 tsa maheLitholoana tsa seneke tsa ligrama tse 220Peipi ea raese ntle le tsoekere 350 dikgeramaMonyetla o rarahanengLijo tse rarahaneng tsa protheine. Lebese.
Sontaha350 dikgerama tsa motoho oa buckwheat

Tee

Ho sisinyeha ha protheineSopho e ruileng haholo ea protheine e nang le fiberLigrama tse 350 tsa litholoanaCottage chisi 300-400 dikgerama. Mohlomong ka tranelate e bolila.

O ka khoasolla le ho hatisa lenane la beke ka mokhoa oa tafole sehokelong.

Ho boloka menyu, ka moralo o nepahetseng, ho o lumella ho amohela motšehare:

  • Palo e hlokahalang ea lik'habohaedreite tse rarahaneng bakeng sa 'mele.
  • Protheine e lekaneng e potlakileng le e liehang.
  • Sponsor metabolism le more fructose.
  • Fumana palo ea liminerale le livithamini bakeng sa tšebetso e tloaelehileng.

Ha re tsoa, ​​re fumana phepo e nepahetseng e arohaneng. Ha e le hantle, moralo o joalo ha o na mefuta e mengata. Leha ho le joalo, ha u sebelisa tafole ea li-indices tsa mejaro, glycemia le ts'ebetsong, o ka fetola menyu habonolo ka bohlale ba hau le ka likhalori tsa hau. Ka tlhahiso e nepahetseng ea potso ea hore na ba ja eng le eng, le hore na lijo tse arohaneng li ama tahlehelo ea boima ba 'mele joang, karabo e sa hlakang e ka fanoa - ho latela feela khalori e felletseng ea lijo, eseng hore na li kopantsoe le lihlahisoa joang. 'Mele o ntse o tla fumana lethal dose le hlokehang la likhalori le limatlafatsi.

Haeba u rera ho etsa liphetoho tsa menyu, hopola ho sebelisa Chate ea Ts'ebetsong ea Sehlahisoa.

A le litlamong

Kahoo, haeba re nka lijo tse arohaneng e le mofuta o mocha oa leano le u lumellang ho fihlela bophahamo bo bocha phepo le ho bokella limatlafatsi ka bomong, ho na le tokelo ea ho ba teng ka liphetoho tse ling. Haeba re e nka e le lijo tse khethehileng, joale mona re ka bua ka mokhoa o hlakileng - che. Hopola hore phetoho efe kapa efe ea moralo oa lijo e lokela ho ipapisa le melaoana ea mantlha. 'Me haeba u bona lijo tse li hananang le tsona, u ka koala leqephe leo ka polokeho' me u se ke ua li khomarela.

Na ho na le phepo e arohaneng lipapaling tsa litsebi? EE! Empa feela lipapaling tsa litsebi. Maemong a mang, ke tšenyo e sa lokelang ea lisebelisoa tsa bona, ho kenyeletsoa le chelete.

Ho CrossFit, lijo tse arohaneng li sebelisoa feela ho boloka sekhahla se nepahetseng sa metabolism. 'Me e le molao, baatlelete bana ba ja ka tieo ka hora, bonyane makhetlo a 6-8 ka letsatsi. Habohlokoa ka ho fetisisa, liphoso life kapa life lijong tsa bona li ka fetoloa hanyane ka ho sebelisa doping, incl. e nkile insulin ea kantle, hormone ea kholo, le testosterone. Baatlelete ba tlhaho ba tloaetse ho khomarela merero ea khale ea lijo, e ka fihlelang litholoana tse ntle.

Bakeng sa baatlelete ba CrossFit, phepo e arohaneng ha e amohelehe ka ho felletseng, hobane lits'ebetso tsa bona tsa metaboli li sekametse ho nts'etsopele ea glycogen e ncha, e hlokang ho tlatsetsoa khafetsa ha lik'habohaedreite lijong tsohle.

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