Lijo tsa ho fumana boima ba mesifa

'Mele o motle, o mesifa ke toro ea batho ba bangata. Ba qeta matsatsi a bona ba ikoetlisa le litsing tsa boikoetliso, ba lula ba itšebetsa le ho leka ho etsa hore litoro tsohle tsa bona li phethahale. Leha ho le joalo, ho sa tsotelehe ho utloahala ho makatsa, mohlolo ha o etsahale. Boima ba mesifa ha bo eketsehe feela, empa boa fokotseha. Bo-rasaense, litsebi tsa phepo e nepahetseng le bakoetlisi ba nang le botumo bo botle lefatšeng ka bophara ba phatlalatsa likhatisong tsa bona ka mabaka a liketsahalo tse joalo, tseo hangata li lutseng lijong tse sa khethoang ka nepo.

Phepo e nepahetseng le boima ba mesifa

Rea tseba ho tloha sekolong hore baatlelete le batho ba etellang pele bophelo bo mafolofolo ba lokela ho ja ba phetse hantle ka hohle kamoo ba ka khonang. Leha ho le joalo, ha se batho ba bangata ba eletsang boleng bo nepahetseng ba phepo e nepahetseng. Ntle le moo, ho fa 'mele oa hau palo e hlokahalang ea liprotheine, mafura le lik'habohaedreite ha hoa lekana.

Ho bohlokoa ho hlokomela ho kenyelletsoa ha li-vithamine tsa bohlokoa lijong. Lebaka ke hore ho aha mesifa ho kenyelletsa ho aha lisele tsa mesifa. Ts'ebetso ena e ipapisitse le liphetoho tse 'maloa tsa biochemical tse amang lintho tse itseng. Ho feta moo, haeba 'mele o sa li amohele,' me motho a ntse a tsoela pele ho ikoetlisa ka matla, boima ba mesifa bo kanna ba se ke ba hola feela, empa hape bo fokotsehe.

Li-vithamine bakeng sa kholo ea mesifa

Bakeng sa ho thibela sena, o hloka ho fa 'mele oa hau se rarahaneng sa livithamini tse latelang:

• Vithamine A. E nka karolo lits'ebetsong tsa ho senyeha ha protheine, eo ntle le eona phaello ea mesifa e ke keng ea khoneha.
• Vitamin C. Antioxidant e thusang ho sireletsa lisele tsa mesifa hore li se ke tsa senngoa. Ho feta moo, e khothaletsa ho theoa ha collagen, lisele tse hokahanyang tse tšoereng mesifa le masapo ka kotloloho. Ho phaella moo, vithamine ena e ameha ho monya tšepe, eo boemo ba hemoglobin maling bo itšetlehileng ka eona, bo netefatsang ho tsamaisoa ha oksijene mesifa.
• Vithamine E. E 'ngoe antioxidant e matla e fokotsang maqhubu a mahala' meleng, ka tsela eo e sireletsa lera la lisele tsa mesifa hore li se ke tsa senngoa.
• Vithamine D. E bohlokoa bakeng sa ho monya calcium le phosphorus. Ea bobeli e sebelisoa ka tswakana tsa ATP (adenosine triphosphoric acid) - matla a karolo ea lisele tse phelang.
• Li-vithamine tsa B, haholo-holo B1, B2, B3, B6 le B12. Li tšehetsa kholo ea mesifa ea mesifa.

Lijo tse 16 tse holimo bakeng sa kholo ea mesifa

Salemone. Ke mohloli o motle haholo oa protheine, eo ho hloka ha eona ho sitisang kholo e tloaelehileng ea mmele le kholo ea mmele. Ho phaella moo, e na le omega-3 fatty acids e potlakisang metabolism. Ho ea ka tlhaiso-leseling e phatlalalitsoeng ho Journal of the International Society for Sports Nutrition, motho ea batlang ho aha mesifa o tlameha ho ja bonyane grama e le 'ngoe ea protheine bakeng sa boima bo bong le bo bong ba lik'hilograma tse 0.45. Leha ho le joalo, 'mele o tla noa butle-butle liprotheine tsohle tse nkiloeng lijong, leha bongata ba tsona bo feta ligrama tse 100, li jeoa ka nako.

Oatmeal. E na le lik'habohaedreite tse rarahaneng, liprotheine, fiber, livithamini le liminerale.

Khomo ea khomo. Mohloli o mong o moholo oa protheine.

Buckwheat. Ha e na lik'habohaedreite feela, empa le liprotheine (ligrama tse 18 bakeng sa ligrama tse 100 tsa lijo-thollo), eo boleng ba eona bo fetang 90%.

Mafura a litlhapi. E potlakisa metabolism hape e thusa 'mele ho fola kapele ka mor'a ho ikoetlisa.

Kalakuni. Ha e na protheine feela, empa le li-vithamine le liminerale tse 11.

Sefuba sa kana. Sehlahisoa se mafura a tlase, 100 gr. e nang le 22 gr. mokotatsie.

Mahe. Mohloli o mong oa protheine, hammoho le zinki, tšepe le calcium. Ke ka hona mahe a nkoang e le karolo ea bohlokoa ea phepo ea lipapali.

Kase e bitsoang Cottage cheese. Mohloli o motle oa protheine.

Almond. E na le liprotheine, mafura a phetseng hantle le vithamine E.

Lihoete le mefuta eohle ea k'habeche. Li na le vithamine A.

Litholoana tsa lamunu. Li ruisa 'mele ka vithamine C.

Yogurt. Mohloli o motle oa protheine le calcium.

Metsi. Ntle le mokelikeli o lekaneng, 'mele o ke ke oa khona ho eketsa matla,' me o ke ke oa khona ho theha tšilo ea lijo.

Smoothie. Lijo tse kholo tsa vithamine. Susan Kleiner, mongoli oa Bahlōli 'Sports Nutrition ebile e le e mong oa litsebi tse hloahloa lebaleng, o ruta bareki ba hae ho pheha seno sena ka nepo: 'me u natefise oli eohle ea mohloaare kapa oli ea mohloaare ho kenya mafura a phetseng hantle ka har'a motsoako. "

Kofi. Ka teko, bo-rasaense ba UK ba fumane hore motswako oa caffeine le lik'habohaedreite tse fumanoang lithollo li eketsa mamello ea baatlelete. Ka nako e ts'oanang, bafuputsi Univesithing ea Illinois ba bontšitse hore caffeine e fokotsa bohloko nakong ea boikoetliso. Mme boramahlale ba tsoang Australia ba hlahisitse liphetho tsa lithuto tse bontšang keketseho ea sekhahla sa ho bokella glycogen, eo, ha e le hantle, e leng pokello ea matla, ka ts'usumetso ea k'hafeine le lik'habohaedreite tse tšoanang.

Ntle le ho fumana boima ba mesifa, ho latela melao-motheo ena kaofela ho u lumella ho eketsa litekanyetso tsa testosterone ka tlhaho. Empa eseng ho eena feela matla, mamello le bophelo bo botle ba banna, empa le libido tsa bona. Hona e se e le tiiso ea ho itšepa le tiiso e itseng ea katleho e makatsang har'a baemeli ba sengoloa se setle. Mabaka a boima bakeng sa phetoho e kholo bophelong ba hau, na ha ho joalo?