Phepo ea CrossFit - kakaretso ea mekhoa e tloaelehileng ea phepo bakeng sa baatlelete

Mokhoa leha e le ofe oa thekniki kapa koetliso o ke ke oa tlisa litholoana tse lakatsehang haeba o ka hlokomoloha taba ea phepo e nepahetseng. Ho CrossFit, joalo ka papaling efe kapa efe e matla e matla, semathi sa koetliso se ba le khatello ea maikutlo e kholo. Ka hona, phepo e nepahetseng ea CrossFit e lokela ho ba le botsitso ka hloko ho thusa semathi ho fumana matla a lahlehileng kapele kamoo ho ka khonehang.

Lijo tse tummeng tsa baatlelete ba sefapano

Phepo e nepahetseng bakeng sa CrossFitter, joalo ka semathi se seng, ke e 'ngoe ea lintlha tsa bohlokoa tse amang katleho ea koetliso le bophelo bo botle le boiketlo ba semathi ka kakaretso.

Lijo tsa Paleo

Ka tloaelo, phepo e nepahetseng ea CrossFit e ipapisitse le phepo ea paleo. Mothehi oa CrossFit, Greg Glassman o khothalelitse bohle ba CrossFitters ho ja lijo ho tlatsa matla a sebelisitsoeng thupelong, empa eseng hore a bolokoe e le mafura a mangata. Ho ea ka eena, ke phepo ea paleo e khonang ho fa CrossFiter matla bakeng sa ho ikoetlisa ka matla le lintho tsohle tse nang le thuso, empa ka nako e ts'oanang e sa lumelle hore likhalori tse ngata li bolokoe "ka".

Ho ja ka molao-motheo oa phepo ea paleo - nama e nonneng feela, meroho le litholoana, lipeo le linate, mohlomong ke eona e loketseng motho ea phelang mehleng ea Paleolithic, empa ho CrossFitters ea sejoale-joale mokhoa o thata oa ho ja ka linako tse ling ha se eona e ratoang haholo. Professional CrossFitters ke ka seoelo ba khomarelang lijo tsa paleo, ka lebaka la lithibelo tse tiileng ts'ebelisong ea lik'habohaedreite.

Lijo tsa libaka

Lijo tsa Lijo li tsebahala haholo har'a CrossFitters. Molao-motheo ona oa phepo e nepahetseng e thehiloe ho aroleng karolo ea lijo ka liperesente: 40% lik'habohaedreite, 30% ea protheine le mafura a 30%. Tabeng ena, ho kgothaletswa ho ja lihora tse ling le tse ling tse 4-5.

Lijo tse tloaelehileng tsa letsatsi le letsatsi bakeng sa moatlelete ea khethiloeng ke li-calories tsa 1500-2000. Sena se re lumella ho nahana ka mofuta ona oa lijo tse se nang lik'hilojule tse ngata. Lijo tsena, joalo ka paleo, li kenyelletsa ho lahla tsoekere ka botlalo. Leha ho le joalo, lik'habohaedreite tse rarahaneng hantle (oatmeal, harese, buckwheat) ha lia lumelloa feela, empa hape li na le sebaka sa bohlokoa lijong. Ka lebaka la bokhoni ba ho ja lik'habohaedreite tse rarahaneng, lijo tsa libaka li ka nkoa li sebetsa hantle ebile li khetha ho hlaphoheloa ka litšenyehelo tse phahameng tsa matla bakeng sa koetliso ea CrossFit.

Phepo ea Crossfit pele le kamora koetliso

Sistimi ea phepo e nepahetseng ho CrossFit e mametse haholo, e fana ka taolo e thata ea boleng, sebopeho le bongata ba lihlahisoa tse sebelisitsoeng pele le kamora koetliso. Re u etselitse kakaretso e khuts'oane ea seo u ka se jang pele le kamora ho ikoetlisetsa ho theola boima ba 'mele le ho fumana boima ba' mele.

Likarolo tsa phepo e nepahetseng pele ho boikoetliso

Bakeng sa semathi sa CrossFit, phepo ea pele ho boikoetliso ke karolo ea bohlokoahali ea lijo tsa letsatsi le letsatsi. Lijo tsena li fana ka phepelo e nepahetseng ea matla bakeng sa boikoetliso bo atlehang. Ha re nahana hore CrossFit ke papali e jang matla le e matla haholo, phepo e nepahetseng pele ho koetliso e joalo e lokela ho ba e leka-lekaneng ka hohle kamoo ho ka khonehang ho latela boleng ba matla le boleng ba lihlahisoa.

E le molao o akaretsang, o lokela ho ja lijo pele o ikoetlisa pele ho feta lihora tse 1.5-2 pele o ikoetlisa. Maemong a mang, ha metabolism ea semathi e lieha, ja pele u koetlisoa lihora tse 3-4 pele e qala.

Lijo tse khothalletsoang pele u ikoetlisa li lokela ho fokotsa lijo 'me li se ke tsa phahamisa tsoekere maling. Lihlahisoa tsena li kenyelletsa lijo-thollo tse ruileng lik'habohaedreite tse rarahaneng, tse kang buckwheat, oatmeal, harese le lijo-thollo tse ling tse nang le index e tlase ea glycemic.

Hlokomela hore ho ja protheine le mafura hammoho le lik'habohaedreite tse phahameng tsa glycemic ho tla theola index ea glycemic ka lik'habohaedreite.

Kahoo, ho ja bohobe bo bosoeu bo kopantsoeng le botoro kapa chisi ha ho bake ho qhoma ho hoholo joalo ka tsoekere ea mali joalo ka ho ja bohobe bo bosoeu bo tšoanang, empa ntle le botoro kapa chisi. Ntlha ena e lokela ho tsotelloa ha ho etsoa lethathamo la li-pre-workout.

Ka tloaelo, lijo tsa pele ho boikoetliso li lokela ho kenyelletsa karolo e kholo ea protheine hammoho le lik'habohaedreite tse rarahaneng. Palo ea protheine e ka fapana ho latela hore na moatlelete o latela sepheo sefe thupelong ea bona. Mohlala, haeba sepheo sa koetliso ke ho theola boima ba 'mele, lijo tsa pele ho boikoetliso li lokela ho kenyelletsa palo e eketsehileng ea protheine (e ka bang ligrama tse 20 ho isa ho tse 30). Ho fapana le moo, ho kgothaletswa ho fokotsa palo ea lik'habohaedreite tse rarahaneng (15-20 dikgerama). Mafura pele ho ikoetlisa bakeng sa ho theola boima ba 'mele a lokela ho felisoa ka botlalo.

Haeba sepheo sa ho ikoetlisa ke ho fumana boima ba mesifa, lenane la ho ikoetlisa le ka kenyelletsa eseng feela palo e eketsehang ea protheine (e ka bang ligrama tse 20 ho isa ho tse 30), empa le karolo e kholo ea lik'habohaedreite tse rarahaneng (ligramo tse 50-60), tse tlatsitsoeng ka mafura a fokolang (a sa feteng 3 -5 dikgerama).

Seo u lokelang ho se ja pele u ikoetlisa?

Tse ling tsa likhetho tsa lijo tsa pele ho ho ikoetlisa ke tsena:

• Bohobe bo felletseng ba thollo le sengoathoana sa kana kapa sengoathoana sa tlhapi;
• Raese e sootho e nang le sekhechana sa tlhapi e omeletseng kapa nama ea nama ea khomo;
• Buckwheat e nang le lehe le koetsoeng kapa sengoathoana sa kana;
• Oatmeal ka yogurt ea tlhaho le mahe a omelet a 2-3;
• Harese e nang le turkey (kapa kana) le eiee;
• Litapole tsa baki tse nang le chisi le mahe.

Hore na o khetha eng, o lokela ho hopola hore ho ja lijo pele u ikoetlisa ha hoa lokela ho kena-kenana le boikoetliso bo felletseng ba boikoetliso. Ka hona, mokhoa o nepahetseng oa phepo e nepahetseng pele u ikoetlisa ke ho ja lijo tse felletseng lihora tse 2-3 pele u ikoetlisa. Lijo tsa CrossFit le tsona li lumella li-snacks tse nyane. E ka etsoa pele feela ho qala ho ikoetlisa - metsotso e 20-30.

Lijo tse bobebe tsa pele ho nako

U ka ba le seneke kapele pele u koetlisoa ka sejana se latelang:

• Yogurt ea tlhaho ka ho kenyelletsa monokotšoai o mocha le khaba ea oatmeal;
• Lebenkele le entsoeng ka lebese le monokotšoai o sa tsoa khuoa kapa litholoana;
• Litholoana tse ncha (banana, apole, pere);
• Sebaka se tlaase sa muesli bar;
• Cottage chisi e jeleng le banana le oatmeal ka lebese kapa yoghurt ea tlhaho.

Molao o ka sehloohong oa boikoetliso ba pele ho boikoetliso: karolo ea lijo e lokela ho ba nyane haholo hoo mpa e batlang e se na letho ka metsotso e 20-30 ho qala ha boikoetliso. Hape ho ne ho se boima ka mpeng, bo ka sitisang boikoetliso bo matla ba CrossFit.

Phepo e ntle ka mor'a ho ikoetlisa

Phepo e ntle ka mor'a ho ikoetlisa ke e 'ngoe ea lijo tsa bohlokoahali tseo moatlelete oa CrossFit a ka li nkang. Ho feta moo, kamora ho ikoetlisa ka mafolofolo, lijo li monngoa ke 'mele ka potlako le ka nepo. Le lik'habohaedreite tse bonolo li tla ba molemo ka nako ena - ho nchafatsa mehloli ea matla 'meleng. Baatlelete ba litsebi ba bitsa nako ena hore ke protheine ea lik'habohaedreite kapa fensetere ea anabolic. Ka nako ena, hoo e ka bang lijo tsohle li sebelisetsoa ho khutlisa matla 'me li kenyelelitsoe lits'ebetsong tsa anabolism.

E le molao o akaretsang oa monoana o motona, li-carb tsa kamora ho ikoetlisa li jeoa hantle ho tsoa mehloling e phahameng ea glycemic, e leng li-carbs tse kenang ka potlako haholo mme li eketsa insulin maemong a mali. Kamora koetliso, insulin ea hlokahala bakeng sa 'mele oa semathi ho qala ts'ebetso ea anabolism (kholo) le ho thibela mesifa catabolism (timetso).

Hlokomela! Haeba, kamora ho ikoetlisa ka matla, tšobotsi ea CrossFit, 'mele ha o fumane karolo ea lik'habohaedreite tse potlakileng, ts'ebetso ea catabolism e ka qala, ha' mele o qala ho ja mesifa ea ona ho tlatsa matla.

Ho sa rateheng haholo ho lumella ts'ebetso ena hore e etsahale, ka hona, hang kamora ho ikoetlisa ka matla (kamora metsotso e 5-10), ho kgothaletswa ho ba le seneke-nyane.

Lijo tse bobebe tsa kamora nako ea ho ikoetlisa

Tsena e ka ba efe kapa efe ea likhetho tse latelang tsa seneke:

• Milkshake e nang le litholoana tse ncha le monokotšoai;
• Yoghurt ea tlhaho le banana le fragole;
• Cheese e mafura a tlaase;
• Sebaka sefe kapa sefe sa lipapali;
• Li-sandwich tsa pereate ea peanut.

Ho lokela ho hopoloa hore phepo e nepahetseng ea CrossFit ha e rate ho ja lijo tse potlakileng. Haholo-holo, ho etsa sena ha ho ratehe haholo mantsiboea, hape le haeba semathi se batla ho theola boima ba 'mele. Ka hona, haeba boikoetliso bo oela mantsiboea kapa bosiu, karolo e nyane ea chisi ea kottage (e seng ho feta ligrama tse 100-200) ka ho eketsoa ha likhaba tse peli tsa mahe a linotši kapa halofo ea banana e loketse haholo ho koala fensetere ea li-carbohydrate.

Kamora ho ja seneke, lihora tse 1.5-2 kamora koetliso, o ka ja lijo tse felletseng. Lenaneo la kamora ho ikoetlisa le lokela ho kenyelletsa karolo e kholo ea protheine (e ka bang ligrama tse 40) le lik'habohaedreite tse rarahaneng (ligrama tse 40-50).

Seo u ka se jang kamora koetliso?

Lijo tse khothalletsoang kamora ho ikoetlisa:

• Karolo ea pasta ea durum e nang le chisi le mahe;
• Khomo ea nama ea khomo le litapole tsa baki;
• Khoho ea kana, linaoa tse tala le pepere ea tšepe e nang le buckwheat;
• Raese e hlaha le Turkey;
• Li-pancake tsa oat tse nang le chisi ea kottage.

Leha ho le joalo, ho 'nile ha boleloa hore ho theha fensetere ea lik'habohaedreite hanghang kamora' boikoetliso ha se letho ntle le leqheka le bohlale la ho bapatsa ho matlafatsa thekiso ea phepo ea lipapali le lino tse tahang. 'Me phetolelo ena e fumana bopaki ba eona maemong a saense. Bafuputsi ba fihletse qeto ea hore ho qalisoa ha lits'ebetso tsa anabolic 'meleng ho ke ke ha qala ho fihlela mmele o khutlisitse matla a ona a phosphates le ATP liseleng ka lits'ebetso tsa oxidative.

E etsahala ka tsela e latelang. Kamora ho koetlisoa ka matla, matla a mangata a lactic acid a hlahisoa ka har'a mesifa, e kenang maling, e bokellanang sebeteng, moo e fetoloang glycogen. Resynthesis (ho fokotsa ka morao) glycogen ha e khonehe ntle le ho nka karolo ha lits'ebetso tsa oxidative tse fang 'mele matla. Ka hona, lihora tsa pele tsa 24-48 kamora koetliso e matla, 'mele o phathahane ho khutlisa le ho boloka homeostasis, hammoho le ho fetola asiti ea lactic hore e be glycogen ka lits'ebetso tsa oxidative,' me ha e na taba le banabolism. Sena se bolela hore ho hang ha a hloke litekanyetso tse phahameng tsa protheine le lik'habohaedreite.

Phepo ea lipapali bakeng sa sefapano

Re ke ke ra nahana ka CrossFit ntle le boleng bo phahameng ba mesifa le mamello. Ka hona, molemong oa ho boloka matla le matla, ntle le lijo tse felletseng tsa letsatsi le letsatsi, phepo e nepahetseng ea CrossFit e lumella ts'ebeliso ea phepo e khethehileng ea lipapali.

Setheo sa mantlha sa li-novice crossfitter ke: protheine (kapa se fumanang - ho latela lipheo tsa koetliso), BCAA amino acid, li-vitamin le liminerale. Baatlelete ba bangata ba tlatselletsa lethathamo lena ka boikhethelo ba bona ka creatine, chondroprotectors, L-carnitine, li-testosterone tse matlafatsang le lisebelisoa tse ling.

Liprotheine le lihlahisoa

Protheine ke motsoako oa liprotheine o kopaneng, oo ha o kenella 'meleng ka thuso ea li-enzyme tse khethehileng, o aroloang ka li-amino acid mme o jeoa bakeng sa litlhoko tsa mmele. Protheine e CrossFit, joalo ka tlatsetso ea mantlha, e ka ba mothusi ea khabane ha ho se na nako kapa monyetla oa lijo tse felletseng.

Monyaluoa ke motsoako oa protheine-k'habohaedreite, oo hangata li-creatine, li-amino acid kapa likarolo tse ling tsa mohlala. Hangata, metsoako e joalo e sebelisoa ke batho ba 'mele o mosesane ba se nang mathata ka ho beha mafura ka mokhoa o feteletseng (ectomorphs), ho tlatsa matla a mmele kapele kamora ho ikoetlisa le ho nona boima ba' mele. Mabapi le CrossFit, joalo ka papali e matla le e matla haholo, ts'ebeliso ea motho ea fumanang phaello e ka buelloa pele ho mojaro oa koetliso ho boloka koetliso e matla le ts'ebetso e ntle ea moatlelete. Bafani ba tlhahiso ea sejoale-joale ba etsa mosebetsi o tsoileng matsoho eseng feela ka mosebetsi oa ho tlatsa tšebeliso ea matla a eketsehileng kamora CrossFit, empa hape le ho thusa mesifa ho hlaphoheloa betere kamora koetliso.

Li-amino acid

Li-amino acid ke motheo oa lintho tsohle tse phelang, hobane ke liprotheine tsohle tsa 'mele tse tsoang ho tsona. Lijong tsa lipapali, li-amino acid tsa BCAA ke tsona tse sebelisoang haholo. Moetso ona oa amino acid o entsoe ka li-BCAA tse tharo tsa bohlokoa: leucine, isoleucine le valine. Li-amino acid tsena li etsa 35% ea li-amino acid tsohle lisele tsa mesifa, li kenya tšebetsong lits'ebetso tsa banabolism, li thibela catabolism mme li kenya letsoho phello e tukang ea mafura. Phapang e kholo lipakeng tsa li-amino acid tsa BCAA le liasiti tse ling tsa amino ke hore ha li iketsetse 'meleng oa motho ka botsona, ho fapana le li-amino acid tse ling tse 17, ka hona motho a ka li fumana feela lijong kapa lipapatsong tsa lipapali.

Leha ho le joalo, tlhokeho ea li-amino acid tsa BCAA hajoale e ntse e belaelloa, joalo ka ha bafuputsi ba bangata ba fihletse qeto ea hore ho ja li-amino acid ke baatlelete ho lekane ha ho lateloa lijo tse tloaelehileng tse kenyeletsang ho ja likhoho, nama ea khomo, nama ea kolobe, mahe, chisi le lihlahisoa tse ngata tsa lebese. protheine. Ke lihlahisoa tsa lijo tse khonang ho koahela ka botlalo tlhoko ea 'mele ea li-amino acid tsa bohlokoa.

Mefuta ea vithamine le diminerale

Mefuta ea vithamine-diminerale ke lisebelisoa tse sebetsang tse nang le livithamini le liminerale tse hlokahalang ho boloka mesebetsi eohle ea 'mele. Bakeng sa CrossFitters, joalo ka semathi se seng le se seng, livithamini le liminerale li bapala karolo ea bohlokoa ho foleng, mesifa le ho theola boima ba 'mele. Mmaraka oa sejoale-joale oa li-vithamine le diminerale o fana ka litheko tse fapaneng bakeng sa li-supplement tsena: ho tloha ho li-ruble tse 200 ho isa ho 3000-5000 li-ruble. Leha ho le joalo, ho sebetsa hantle ha moaho o itseng ha se kamehla ho itšetlehang ka kotloloho ho theko. Khafetsa, baatlelete ba nka livithamini ka inertia, ba sa tsebe litlhoko tsa 'mele bakeng sa ntho e itseng. Ka hona, pele o nka sena kapa se rarahaneng, ho bohlokoa ho etsa liteko tsa mali bakeng sa livithamini. Hypervitaminosis (vithamine e feteletseng) ka linako tse ling e kotsi ho feta hypovitaminosis (khaello ea vithamine).

Ho ja livithamini letsatsi le letsatsi hangata ho na le likhoeli tse 1-2 le khefu ea likhoeli tse 2-3. Ho nka livithamini ho pholletsa le selemo ha ho khothaletsoe hobane 'mele o ka lahleheloa ke bokhoni ba ho monya livithamini, liminerale le limatlafatsi tse ling lijong. Ka hona, khefutso ea ho nka esita le li-vithamine le diminerale tse seng kotsi e hlokahala maemong afe kapa afe.

Phepo e nepahetseng ea ho aha mesifa

Tabeng ea phepo e nepahetseng bakeng sa ho aha boima ba mesifa, hajoale ho na le maikutlo le maikutlo a fapaneng, ka linako tse ling a loantšanang. Leha ho le joalo, mokhoa o joalo o fapaneng oa bothata ba ho fumana boima ba mesifa o ka hlalosoa feela ke takatso ea ho tlisa ntho e ncha, ea mantlha le e ikhethang phepo.

Seo u lokelang ho se nahana ha boima bo eketseha?

Ha o aha mesifa, phepo ea pele ho boikoetliso hammoho le phepo ea kamora ho ikoetlisa e bapala karolo ea bohlokoahali. Ka hona, ha se boleng ba lijo feela bo bohlokoa haholo, empa le taolo e thata ea ho ja lijo. Lihora tse 2 pele ho ikoetlisa, o lokela ho ja lijo tse felletseng tse nang le karolo ea lik'habohaedreite tse rarahaneng (bonyane ligrama tse 50-60) le protheine ea boleng bo holimo (bonyane ligrama tse 20 ho isa ho 30).Kamora ho koetlisoa, o lokela ho ba le seneke se nyane (ntlheng ena, ho ts'oaroa ha lebese ka litholoana ho loketse, 'me ho tsoa phepo ea lipapali - karolo ea motho ea fumanang phaello), le lihora tse 1.5-2 kamora koetliso, o lokela ho ja lijo tse felletseng tse nang le lik'habohaedreite tse ngata le liprotheine. hape hoa amoheleha ho ja khabohaetreite e nyane ea lijo tse tsoekere.

Ka kakaretso, sehlopha sa boima ba mesifa se hahiloe holima melao-motheo e ts'oanang, ho sa tsotelehe boemo ba boikoetliso ba moatlelete kapa litekanyetso tse ling.

Melao-motheo ea ho nona

• Tšebeliso ea lijo tse nang le likhalori tse ngata. Tabeng ea ho fumana boima ba mesifa, lijo tsa letsatsi le letsatsi tsa moatlelete li lokela ho ba le 60-70% ea lijo tse nang le likhalori tse ngata. Ha e le hantle, u ke ke ua kopa melemo ea bophelo bo botle ba ho ja meroho le litholoana, empa ka lijo tse reretsoeng ho fumana mesifa, fiber e feteletseng e tla kena-kenana le ts'ebetso e nepahetseng ea lijo le ho fokotsa ho monya limatlafatsi. Ka hona, karolo ea faeba lijong tsa moatlelete ha a fumana mesifa ha ea lokela ho feta 20-30%.
• Lijo tse 6 ka letsatsi. Lijo tse 5 kapa tse 6 ka letsatsi ke palo e nepahetseng ea lijo bakeng sa ho fumana boima ba mesifa. Ka lijo tse joalo, tšilo ea tšilo ea lijo ha e imeloe haholo, 'me boholo ba limatlafatsi maling bo lula bo le boemong bo itseng bo hlokahalang bakeng sa banabolism e sebetsang. Liphuputso li tiisa taba ea hore haeba palo ea lijo, e etselitsoeng lijo tse 5-6, e jeoa ka makhetlo a mabeli kapa a mararo, joale limatlafatsi tse ngata li tla bolokoa ka mokhoa oa mafura 'me li ke ke tsa tsoela' mele molemo. Ho feta moo, ho netefalitsoe hore phello ea anabolic ea ho ja lijo e nka nako e fetang lihora tse 3-4.
• Tekanyo ea liprotheine, lik'habohaedreite le mafura. Lijo tsa letsatsi le letsatsi bakeng sa semathi, sepheo sa sona ke ho fumana boima ba mesifa, se lokela ho ba le 50-60% ea lik'habohaedreite, 30-40% ea protheine le 15-20% ea mafura a phetseng hantle. Tabeng ena, o lokela haholo-holo sebelisa lik'habohaedreite tse rarahaneng. Boholo ba protheine bo khothalletsoa hore bo fumanoe lijong eseng lijong tsa lipapali. Ha ho kgothaletswe haholo ho fokotsa mafura (ka tlase ho 10%) ho qoba mathata a ts'oaetso 'meleng.

Ka ho latela melao-motheo ena ea phepo e nepahetseng, ka ho e kopanya le ho ikoetlisa ka nepo, o ka fumana mesifa ea boleng bo holimo.

Phepo e nepahetseng bakeng sa CrossFit bakeng sa tahlehelo ea boima ba 'mele

Baatlelete ba bangata ba labalabelang ho etsa lintho tse fapaneng, haholo banana, ba lora ka ho theola boima ba 'mele. Ka bo tsona, ho ikoetlisa ka tsela e ts'oanang le matla ho hloka matla haholo, 'me haeba likhothaletso tsa phepo e nepahetseng li lateloa, li kenya letsoho tahlehelong e nepahetseng le ea boleng bo holimo ea boima bo feteletseng.

Molao o ka sehloohong oa ho theola boima ba 'mele ke: ja li-calories tse fokolang ho feta kamoo o ka li sebelisang. Ka hona, lijo tse nepahetseng bakeng sa ho theola boima ba 'mele ke moelelo oa bohlokoahali oa ho fokotsa boima ba' mele.

Seo u lokelang ho se nahana ha u theola boima ba 'mele?

Ho na le lintlha tse 'maloa tseo u lokelang ho nahana ka tsona ha u theola boima ba' mele.

• Ha ho na boima ba 'mele sebakeng seo ka phepo e nepahetseng - sena se lokela ho hopoloa. 'Mele oa motho o sebelisa mafura a mangata ka mokhoa o tsoileng matsoho, o thibela ho chesoa ho sa lekanang ha mafura a' mele. Pele ho tsohle, ho theoha ha molumo hoa bonahala karolong e kaholimo ea 'mele (e loketseng basali), e ka nkoang ke basali ba bang ka ho chesoa ha lehae, empa ha ho joalo. Ebile, lits'ebetso tsa ho chesa mafura li hlohlelletsoa 'meleng ka nako e le ngoe, ke hore sephetho ha se bonahale kamehla.
• Ho theola boima ba 'mele ka potlako - hona ke ho theola boima ba 'mele ho fosahetseng. Litholoana tsa ho theola boima ba 'mele ka potlako e tla ba tahlehelo ea metsi' meleng, ka ho fetisisa - tahlehelo e kholo ea mesifa le mathata a lihormone. Hangata, kamora ho theola boima ba 'mele kapele, boima bo feteletseng bo khutla ka nako e khuts'oane ka tšusumetso e matla le edema.
• Mang kapa mang a ka theola boima ba 'mele. Ho lekane ho fana ka khaello ea lik'halori tse tsoang lijong kapa ho eketsa tšebeliso ea tsona ka ho ikoetlisa.

Joaloka tabeng ea ho fumana boima ba mesifa, ho na le melao-motheo e 'maloa tabeng ea ho theola boima ba' mele, haeba e lateloa, u ka fumana litholoana tse tšoarellang.

Melao-motheo ea ho theola boima ba 'mele CrossFit

• Ho ja lijo tse nang le likhalori tse tlase. Lijo tsa semathi se batlang ho theola boima ba 'mele se lokela ho ba le 70-80% ea lijo tse nang le likhalori tse tlase. Lijo tse nepahetseng ka ho fetesisa le tse phetseng hantle ke tse nang le fiber, e lebisang ho khotsofatseng kapele, li na le likhalori tse tlase ebile li ts'ehetsa tšilo ea lijo. Hape, fiber e khona ho fokotsa ho monya lik'habohaedreite le mafura lijong, ho netefatsa ho kenella butle butle ha mali maling.
• Lijo tse 6 ka letsatsi. Joalo ka sete ya boima ba mesifa, ha o theola boima ba 'mele, o lokela ho ja hangata (bonyane makhetlo a 5-6 ka letsatsi) le likaroloana tse nyane. Ka mokhoa ona oa ho ja, matla a tsoang lijong a tla fetoloa matla ho boloka ts'ebetso ea bohlokoa, mme khaello ea ona e tla lefelloa ka thuso ea mafura a mangata a mmele. Ho feta moo, lijo tsena li u thusa ho fokotsa maikutlo a tlala motšehare le ho thibela maloetse a mala.
• Tlosa lik'habohaedreite tse bonolo 'me u fokolise mafura. Li-carbohydrate tse bonolo (tse potlakileng), ha li nooa, li baka keketseho e matla ea tsoekere maling, e bakang ponahalo ea tlala nakong ea metsotso e 15-20. Ho feta moo, lik'habohaedreite tse bonolo li na le lik'hilojule tse ngata 'me li monngoa kapele haholo, li baka tlhahiso ea insulin mme li bake mokhoa oa ho boloka mafura. Mafura le 'ona a na le lik'hilojule tse ngata' me ha a hloke matla a mangata ho monya 'mele. Ka mohlala, haeba u ja lik'hilojule tse 100 tsa lik'habohaedreite, joale lik'hilojule tse 23 li sebelisoa ho sebetsana le ho boloka lik'hilojule tse 77 tse tsoang lik'habohaedreite. Empa haeba u ja lik'hilojule tse 100 tsa mafura, ho hlokahala feela likhalori tse 3 ho li boloka, 'me tse 97 li se li le' meleng. Ho feta moo, haeba u ja mafura a mangata ho feta ao 'mele o a hlokang ka nako eo, joale enzyme ea lipase ea ts'oaroa, e qalang ts'ebetso ea ho beha mafura ka li-adipocyte (lisele tse mafura). Leha ho le joalo, ho ke ke ha khoneha ho fokotsa tšebeliso ea mafura ka botlalo, hobane e ikarabella bakeng sa bophelo bo botle ba letlalo, moriri le manala, hammoho le ho boloka maemo a li-hormone 'meleng.
• Lithibelo tsa lijo pele le kamora ho ikoetlisa. Ho kgothaletswa ho ja karolo e nyane ea protheine lihora tse 2 pele ho koetliso. Hanghang pele o qala ho ikoetlisa, ha oa lokela ho ja, hobane 'mele o tlameha ho sebelisa matla ho tsoa mehloli ea ona ea mafura, eseng lijo. Kamora ho koetlisoa, ho kgothaletswa hore o se ke oa ja ho hang bakeng sa lihora tse 2, hobane nakong ena sekhahla sa ts'oaetso 'meleng se eketseha haholo,' me leqhubu la mafura a mafura maling lea eketseha. Haeba u ja hang kamora koetliso, mafura a acid a tla khutlela ho li-adipocyte (lisele tse mafura), 'me haeba u sa je, li tla "cha".

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