Ho ja ka boiteko bo matla ba mmele

Ho thata ho lumela, empa ho ikoetlisa haholo ha se lebaka la ho tela mafura a khale le lik'habohaedreite molemong oa lijo tsa protheine. Ho fapana le moo, lena ke lebaka la ho lekola botebo lijo tsa hau, o li fapantseng ka hohle kamoo ho ka khonehang. Mme u kenye lijo tse phetseng hantle le tse nepahetseng ho eona. Tseo li ke keng tsa khona ho fana ka matla le matla feela, empa li tla u lumella ho etsa ho eketsehileng, 'me ka lebaka leo, u fihlelle bophahamong ba liatleletiki kapele.

Mokhoa oa ho rala lijo bakeng sa ho ikoetlisa ka bongata

Phepo e nepahetseng e lumella moatlelete hore a be le mesifa le ho chesa mafura a ntse a phetse hantle 'meleng a bile a le matla. Ke ka hona lijo tsa hae li tlamehang ho ba le phepo e nepahetseng hape li na le liprotheine, lik'habohaedreite le mafura ka bongata bo nepahetseng. Ntle le moo, e 'ngoe le e' ngoe ea li-macronutrients tsena e etsa mosebetsi o itseng, e leng:

1. Liprotheine tse 1 - Tsena ke motheo oa lijo tsohle, ho kenyeletsoa le tsa baatlelete. Hobane feela e le moaho oa 'mele ea rona' me, joalo ka metsi, a teng hoo e batlang e le lisele tsohle tsa eona, ho kenyeletsoa lesapo, mesifa le lisele tse sebetsang, esita le maling. Leha ho le joalo, karolo ea bona lijong tsa letsatsi le letsatsi ha ea lokela ho feta 15-20%, ho seng joalo mesifa hypertrophy (keketseho ea mesifa ka lebaka la keketseho ea sebaka le boholo ba likhoele tsa mesifa, eseng bolelele ba tsona) e ke ke ea qojoa. Mehloli e metle ka ho fetisisa ea protheine e nkuoa e le sefuba sa kana, turkey, tuna, salmon, 'mala o mosoeu, linaoa le chisi e nang le khalori e tlase.
2. 2 Li-carbohydrate ke lintho tseo 'mele o ntšang matla ho tsona. Ke ka lebaka la bona mamello le mamello li hlahang. E etsahala ka tsela e latelang: ka lebaka la karabelo e rarahaneng ea biochemical, lik'habohaedreite li fetoloa glycogen. Ena ke mofuta oa polokelo ea matla e bokelloang ka har'a mesifa e le hore e lokolloe nakong ea boikoetliso bo latelang le mosebetsi o boima oa mesifa, e leng se lumellang motho ho sebetsa ka matla haholoanyane. Hoa thahasellisa hore ha a ntse a ikoetlisa haholoanyane, mesifa ea hae e boloka glycogen haholoanyane. Lijong tsa moatlelete, lik'habohaedreite li lokela ho etsa 55-60% ea kakaretso ea lijo. U ka li fumana ka ho ja lihlahisoa tsa litlama - lijo-thollo kapa lijo-thollo.
3. 3 Fat - e fa 'mele matla a eketsehileng mme e thibela kholo ea lefu la pelo. Li fumanoa haholo-holo lioli tsa meroho - mohloaare kapa soneblomo, hammoho le oli ea tlhapi, linate le lipeo.

Li-vithamine le lintlha tsa morao-rao

Ntle le li-macronutrients, baatlelete ba hloka livithamini le li-microelements. Ho feta moo, ho ea ka moemeli oa Academy of Nutrition and Dietetics Kelly L. Pritchett, "nakong ea boikoetliso bo itekanetseng ho isa ho bo matla, tahlehelo ea liminerale tse ling ea eketseha, haholo-holo ka mofufutso." Ka hona, 'mele o hloka ho li bokella ka linako tsohle. Tsena ke lintho tse latelang:

• Li-vithamine tsa sehlopha B. Letšoao la pele la khaello ea bona ke khaello ea matla molemong oa mohala oa ho qetela. Sena se hlalosoa ke taba ea hore ke ka thuso ea bona hore 'mele ea rona e fetole protheine le tsoekere hore e be matla le ho kopanya lisele tse khubelu tsa mali. Lintlha li netefatsoa ke liphetho tsa lipatlisiso. Lintho tsena li fumanoa ka tuna, linaoa le linate.
• Calcium - hammoho le vithamine D, potasiamo le protheine, trace mineral ena e ikarabella bakeng sa ho teteka ha masapo hammoho le matla a masapo. E fumaneha lihlahisoa tsa lebese, meroho e makhasi a botala bo lefifi le linaoa.
• Vithamine C - ha se batho ba bangata ba tsebang hore e ke ke ea eketsa ts'oaetso feela, empa e thibele le phefumoloho e khutšoane nakong ea boikoetliso le kamora 'mele. Sena se tiisoa ke liphetho tsa lipatlisiso tse entsoeng Univesithing ea Helsinki naheng ea Finland. E fumaneha litholoana tsa lamunu, lirope tsa rose, pelepele ea tšepe, fragole le k'habeche.
• Vithamine D - e ntlafatsa maikutlo le matla. 'Me ana hase mantsoe feela, empa liphello tsa lipatlisiso tse entsoeng Univesithing ea Brithani ea Newcastle tlas'a boeta-pele ba Akash Xinyi. Mokhoa oa ts'ebetso ea eona o bonolo: vithamine D e thusa ho kenya ts'ebetso ea mitochondria, e leng ka har'a likhoele tsa mesifa. Ka lebaka leo, mesifa ea mesifa ea eketseha 'me motho o ikutloa a le mafolofolo haholoanyane. U ka tlatsa mehloli ea vithamine ena ka ho chesa letsatsi kapa ho ja lihlahisoa tsa lebese, tlhapi le yolk ea mahe.
• Vitamin E ke antioxidant e matla e matlafatsang boits'ireletso le ho itšireletsa mafung a mangata. E na le lipeo, linate le oli ea meroho.
• Tšepe - ntle le eona, mesifa e ke ke ea khona ho sebetsa ka matla a felletseng. Hobane ha ba fumane oksijene e lekaneng, e tsamaisoang ke li-erythrocyte, tse entsoeng ka thuso ea eona feela. Ntle le moo, khaello ea tšepe e lebisa ho phokolo ea mali mme, ka lebaka leo, mokhathala o eketsehileng le mokhathala. Minerale ena e fumanehang ka har'a nama ea khomo, sepinichi, mahe, k'habeche le liapole tse tala.
• Magnesium - E eketsa masapo a masapo, ka hona e sireletsa semathi ho tsoa ho robeha nakong ea boikoetliso bo matla. Ho phaella moo, ho ea ka Kelly Pritchett, “magnesium e kenya li-enzyme tse fetang 300 tse amehang phepong ea matla a matla.” Ba ruile meroho e makhasi a botala bo lefifi, litlhapi, linate.
• Potasiamo ke karolo ea bohlokoa e netefatsang ts'ebetso ea methapo le mesifa mme e fumanoa libanana. Ke ka hona e qetellang e ratoa ke baatlelete kamora mabelo a malelele. Feela ho imolla mahlaba le mesifa ea mesifa ea namane.

Lijo tse 17 tse holimo bakeng sa boikoetliso bo boima

E le hore u se ke ua imetsa 'mele' me u lule u le sebōpeho se setle, u lokela ho ja hanyane ka hanyane, empa hangata. Haele hantle, ho lokela hore ho be le lijo tse 5-6 ka letsatsi le boholo ba lijo le lino tse ngata lijong. Ho na le tse 17 feela tsa tsona:

Metsi - o hloka ho a noa eseng pele kapa ka morao feela, empa le nakong ea koetliso. Hobane feela e ntlafatsa ts'ebetso mme e thibela kotsi. Palo ea metsi ao u a noang e ipapisitse le nako le matla a tsona. Maemong a mang, hoa thusa ho noa lino tse tahang lipapaling.

Mahe ke mohloli oa protheine le vithamine D.

Lero la lamunu - ha le na vithamine C feela, empa le potasiamo - e 'ngoe ea li-electrolyte tsa bohlokoahali tse ikarabellang ho lekanyetsa metsi le ho thusa ho tlatsa khaello ea mokelikeli' meleng kamora ho ikoetlisa.

Kefir ke mohloli oa libaktheria tse molemo le liprotheine tse bohlokoa molemong oa kholo ea mesifa. Tšebeliso ea kamehla ea kefir e thusa ho hloekisa 'mele le ho tlosa boima bo feteletseng. O ka ntlafatsa tatso ea eona ka oatmeal kapa litholoana.

Libanana ke mohloli oa lik'habohaedreite tse thusang ho khutlisa maemo a glycogen le potasiamo.

Salmone ke mohloli oa liprotheine tse khahlanong le ho ruruha le omega-3 fatty acids. Sehlahisoa ha se lumelle feela ho eketsa boima ba mesifa, empa hape le ho ntlafatsa ts'ebetso ea koetliso.

Linate le litholoana tse omisitsoeng ke seneke se monate se nang le lik'habohaedreite, liprotheine le mafura a phetseng hantle, hammoho le livithamini le liminerale tse hlophisitsoeng. E o lumella ho khutlisa matla kapele le ho aha boima ba mesifa.

Li-blueberries ke mohloli oa li-antioxidants tse ka eketsang makhetlo a mararo ho hlaphoheloa kamora ho ikoetlisa ka matla.

Pineapple ke mohloli oa bromelain, ntho e nang le thepa e khahlanong le ho ruruha ebile e khothaletsa kalafo ea pele ea li-dislocation, matetetso le edema. Ho feta moo, e na le vithamine C, e hlokahalang bakeng sa ho lokisa lisele ka potlako.

Kiwi ke mohloli oa vithamine C, li-antioxidants le potasiamo, tse ka loantšang bohloko ba mesifa kamora ho ikoetlisa.

Oatmeal ke letlotlo la limatlafatsi le lik'habohaedreite tse rarahaneng tse fanang ka maemo a tsoekere ea mali le ho matlafatsa katleho e ncha.

E lumela kapa che, caffeine e ka eketsa mamello le ho fokotsa ho opeloa ke mesifa nakong le kamora ho ikoetlisa ka matla, joalo ka ha ho pakoa ke lipatlisiso tse entsoeng ka 2009 Univesithing ea Illinois e Urbana-Champaign. Ntho ea mantlha ha se ho e sebelisa hampe.

Li-Oyster - Li ruisa 'mele ka zinki le tšepe' me, ka lebaka leo, li fana ka matla a hlokahalang bakeng sa ho ikoetlisa ka matla.

Khemere - E na le lintho tse ikhethileng tse nang le thepa e khahlanong le ho ruruha ebile e kokobetsa bohloko ba mesifa.

Lero la tamati - baatlelete ba le bitsa manaka a lino tsa lipapali ka lebaka la sodium le potasiamo, e tlatsetsang tahlehelo ea mokelikeli.

Chokolete e lefifi e nang le cocoa e nang le bonyane 70% - ka bongata bo itekanetseng, ea phahamisa ebile e kokobetsa bohloko ba mesifa.

Mahe a linotši ke mokhabiso o ikhethang oa livithamini le liminerale.

Ho ea ka litsebi, sephiri sa katleho ea boikoetliso bofe kapa bofe ha se boleng le bongata ba lijo tse jeoang feela, empa hape le nakong ea ho ja. Ka hona, ja lijo-thollo le lisalate tsa litholoana pele u ikoetlisa, le lijo tsa protheine kamora moo. 'Me u noe maro a mangata ka linako tsohle. Mme o tla thaba!