Tse ka Hare
U se u ntse u tseba hore u hloka ho sebelisa lik'hilojule tse ngata ho theola boima ba 'mele ho feta tseo u li jang lijong. Leha ho le joalo, ho na le lintlha tse 'maloa tsa bohlokoa tseo u ka li nahanang ha u theola boima ba' mele. Katleho ea ho lahleheloa ke boima ba 'mele ha e itšetlehe feela ka khaello ea lik'halori lijong, empa hape le ho ja lijo tse leka-lekaneng, ho ikoetlisa kamehla, mokhoa oa ho noa, ho robala ka ho lekaneng le molumo o motle oa kelello.
Tekanyo ea phepo e nepahetseng e bolela karolelano ea likarolo tsa eona tse ka sehloohong - liprotheine, mafura le lik'habohaedreite. Kaofela ha tsona li hlokoa ka ho lekana ke 'mele, empa ka bongata bo fapaneng.
Liprotheine lijong tsa ba theolang boima ba 'mele
Lisele tsohle tsa 'mele le lisele tsa' mele - mesifa, litho tsa ka hare, tsamaiso ea 'mele ea ho itšireletsa mafung, potoloho ea mali, tsamaiso ea hormone - e na le liprotheine. Ka hona, re tlameha ho fumana protheine e lekaneng lijong.
Liprotheine li feletse ebile li haella. Li-amino acid tsa bohlokoa, tseo re ka li fumanang feela, li etsa protheine e felletseng.
- Liprotheine tse feletseng li fumanoa nama, likhoho, tlhapi, mahe le cottage chisi.
- Re fumana liprotheine tse nang le bokooa ho tsoa ho limela, lijo-thollo, linate.
Litlhoko tsa protheine li tloha ho 0,8 g ho isa ho 1,2 g ka kilogram ea boima ba 'mele, haeba u sa hloke ho theola boima ba' mele (khothaletso ea WHO). Ha u se u fokola 'me u le mafolofolo haholoanyane, u hloka protheine e eketsehileng. Hape, tlhoko ea protheine e eketseha ka tahlehelo ea boima ba 'mele. Ka hona:
- Ka botenya bo matla, o hloka ho ja 1-1,2 g ea protheine bakeng sa kilogram e 'ngoe le e 'ngoe ea boima ba hau.
- Ka boima bo fokolang bo feteletseng, karolelano ea 1,5-2 g e lokela ho nkoa.
- Batho ba mosesaane ba batlang ho theola boima ba 'mele ba lokela ho tsepamisa maikutlo ho 2-2,2 g.
80% ea protheine ea lijo e lokela ho tsoa mehloling ea limela.
Mafura lijong tsa ba theolang boima ba 'mele
Mafura ke karolo ea bohlokoa ea phepo e nepahetseng, kaha ke eona e ikarabellang bakeng sa ho nchafatsa letlalo, ho kopanya livithamine tse qhibilihang ka har'a mafura, ho kopanya lihomone le ho sireletsa litho tsa ka hare. Li boetse li etsa hore lijo li be monate le ho thusa ho laola takatso ea lijo.
Mafura a na le mafura kapa a saturated. Mafura a nang le mafura a mangata a fumanoa nama, likhoho, lihlahisoa tsa lebese, chisi, botoro, kokonate le oli ea palema. Mehloli ea mafura a sa tsitsang - boholo ba oli ea meroho, litlhapi, linate, peo.
Mofuta o kotsi ka ho fetisisa le o kotsi oa mafura ke mafura a trans (margarine), a fumanoang lihlahisoa tse ngata tsa confectionery. Mafura a Trans a lebisa ho botenya, mathata a metabolism le lefu la pelo. Li lokela ho qojoa.
Omega-3 fatty acids e bohlokoa haholo ho batho ba theolang boima ba 'mele. Li fumaneha litlhaping, li-supplement tsa oli ea tlhapi, le oli ea folaxe le oli ea camelina. Omega-3s e fokotsa k'holeseterole, e ntlafatsa phepelo ea mali bokong le liseleng, e potlakisa ts'ebetso ea metabolic, ka hona e kenya letsoho ho theoheng ha boima ba 'mele.
Litlhoko ke tse latelang:
- ka boima ba 'mele bo feteletseng - 0,4-0,6 g ka kilogram ea boima ba' mele;
- boima bo feteletseng - 0,7-0,8 g ka kilogram ea boima ba 'mele;
- Ka boima bo tloaelehileng - 0,9-1,1 g ka kilogram ea boima ba 'mele.
1/3 ea mafura a jeoang a lokela ho tsoa mehloling e tletseng, le 2/3 ho tsoa mehloling e sa tsitsang.
Li-carbohydrate lijong tsa ba theolang boima ba 'mele
Li-carbohydrate li sebetsa e le mohloli oa livithamine, liminerale le fiber, li matlafatsa mesifa nakong ea boikoetliso ba 'mele,' me li bohlokoa bakeng sa ts'ebetso e tloaelehileng ea boko.
Li-carbohydrate li bonolo ebile li rarahane. Tse bonolo li fumanoa lijong tsohle tse nang le tsoekere le litholoana, tse rarahaneng - ka lijo-thollo, limela le meroho.
'Mele o sebelisa matla a mangata ho lokisa lik'habohaedreite tse rarahaneng. Sena se tiisa boiketlo le ho khora nako e telele. Ka hona, 80% ea lik'habohaedreite lijong e lokela ho ba tse rarahaneng.
Fiber bakeng sa ho theola boima ba 'mele ke ea bohlokoa haholo. E fumaneha ka har'a khetla ea lijo-thollo, meroho, litlama, monokotsoai le litholoana. Hammoho le liprotheine le mafura, fiber e tiisa ho khora nako e telele le ho ntlafatsa tšebetso ea mala. Tekanyo ea letsatsi le letsatsi ea fiber ke 25 g.
Palo ea lik'habohaedreite lijong e khethoa ka ho bala khalori ea letsatsi le letsatsi ea liprotheine le mafura. Grama e le ’ngoe ea protheine le gram e le ’ngoe ea lik’habohaedreite li na le lik’hilojule tse 4, ’me grama e le ’ngoe ea mafura e na le lik’hilojule tse robong.
Ho fumana litlhoko tsa hau:
- Atisa palo ea protheine ka ligrama ka 4;
- Atisa palo ea mafura ka ligrama ka 9;
- Kenya liphetho 1 le 2;
- Tlosa kakaretso ea 1 le 2 ho tsoa ho khalori ea letsatsi le letsatsi;
- Arola nomoro ea sephetho ka 4.
Sena se tla u bolella hore na u hloka li-carbs tse telele hakae.
Kakaretso ea lik'habohaedreite ka letsatsi ha ea lokela ho oela ka tlase ho 100 g.
Ho ikoetlisa bakeng sa ho theola boima ba 'mele
Batho ba sa koetlisoang ba ka qala ka boikoetliso bo bonolo ba ho tsamaea le bo bobebe ba cardio. Ha u ntse u ikoetlisa, u ka eketsa boikoetliso ba lapeng kapa boikoetliso ba 'mele. 'Mele butle-butle o ikamahanya le koetliso, kahoo o lokela ho etsa bonnete ba hore lipapali tsa lipapali li fana ka liphello.
Ho chesa mafura bakeng sa batho ba boima bo feteletseng, o lokela ho khetha lenaneo le matla haholoanyane, joalo ka koetliso ea potoloho le ho etsa metsotso e 150-300 ea cardio ka beke.
Lintlha tse ling tsa ho theola boima ba 'mele ka katleho
Lintlha tse ling li akarelletsa ho etsa lintho tsa motheo, mokhoa oa ho noa, ho laola khatello ea kelello, ho robala ka ho lekaneng le lijo.
Mosebetsi oa motheo ke ho tsamaea ha hao bophelong ba letsatsi le letsatsi, ke hore, mosebetsi o sa ikoetliseng. U sebelisa lik'hilojule mosebetsing ofe kapa ofe, 'me ha u ntse u le mafolofolo lapeng, u sebelisa matla a mangata.
Metsi a thusa ho sila lijo, a kokobetsa boikhohomoso, a ntlafatsa taolo ea takatso ea lijo, hape a susumetsa mekhoa ea metabolic. Ha u noa metsi a pholileng, 'mele oa hao o sebelisa lik'hilojule ho a futhumatsa. Hape metsi a hloekileng ke mohloli oa letsoai la diminerale, tse bohlokoa bakeng sa metabolism. Ka karolelano, o hloka ho noa lilithara tse 1,5-2 tsa metsi a hloekileng ka letsatsi.
Ho laola khatello ea kelello ho bohlokoa hobane hangata ho itlopa joala ho etsahala linakong tsa khatello ea maikutlo. Nakong ea khatello ea kelello, 'mele o hlahisa hormone ea cortisol, e bolokang metsi' meleng, e patang tahlehelo ea boima ba 'mele.
Ho robala ha u ntse u theola boima ba 'mele e lokela ho ba lihora tse 7-9. Ho hloka boroko khafetsa ho baka mokhathala, ho qaptjoa ha hormone ea cortisol e boletsoeng ka holimo, ho qholotsa ho ja ho feta tekano, hape ho fokotsa kutloisiso ea insulin, e leng se etsang hore u ikutloe u lapile ka ho sa feleng le ho tsosolosa 'mele oa hau ho boloka lik'halori.
Ha ho buuoa ka insulin, ke habohlokoa ho hlokomela hore ho ja insulin ho thusa ho laola secretion ea hormone ena. 'Mele o hlahisa insulin ho latela lijo. Mosebetsi oa hormone ke ho tsamaisa limatlafatsi liseleng tsa 'mele. Ha tsoekere ea mali e phahama ka mor'a lijo, boemo ba insulin ea hau bo phahame 'me ho ba thata le ho feta ho laola takatso ea hau ea lijo. Lekola melemo le likotsi tsa lijo tsa khale le tse arotsoeng, ebe u etsa qeto ea hore na ke life tse u loketseng hantle.
Palo ea lijo e lokela ho ba e loketseng ho uena, ntho e ka sehloohong ke ho boloka puso - eseng ho lapa kapa ho ja ho feta tekano, empa ho ja ka tsela e leka-lekaneng, ho latela litlhoko tsa 'mele oa hau. Ho ikoetlisa kamehla, ho robala ka ho lekaneng, metsi a hloekileng le ho laola khatello ea kelello e tla ba lithuso tsa hau tse sa bonahaleng tsa ho theola boima ba 'mele.