Tse ka Hare
Li-calories le phepelo ea lijo li bohlokoa molemong oa ho phela hantle 'meleng: liprotheine, mafura le lik'habohaedreite. Matla a ho sisinyeha a nkuoa haholo-holo ho tsoa lik'habohaedreite, liprotheine li sebelisoa e le sesebelisoa sa ho khutlisetsa litho le lisele (haholo-holo mesifa) kamora koetliso. Keletso e tloaelehileng ea boikoetliso: Fumana likhalori tse 20-25% ho tsoa liprotheine, 20% mafura, 55-60% ho tsoa lik'habohaedreite.
U HLOKAHALA LITLHAKU TSE KHOLO HAKAE?
U ka bala li-calories tse kae tseo u li hlokang? Sekhahla sa letsatsi le letsatsi se na le likarolo tse 'maloa. Seo ho thoeng ke "basal metabolism" - lik'halori, tse hlokahalang hore pelo e otle, matšoafo a phefumolohe, joalo-joalo Ha boima ba 'mele bo eketseha, ho hlokahala matla a eketsehileng. Ha motho a ntse a tsofala, o hloka matla a fokolang. Ka kakaretso, ipatlele tafoleng.
| Boima ba 'mele, kg (banna) | lilemo tse 18-29 | lilemo tse 30-39 | lilemo tse 40-59 | ho tloha lilemo tse 60 | Boima ba 'mele, kg (basali) | lilemo tse 18-29 | lilemo tse 30-39 | lilemo tse 40-59 | ho tloha lilemo tse 60 |
| 55 | 1520 | 1430 | 1350 | 1240 | 45 | 1150 | 1120 | 1080 | 1030 |
| 60 | 1590 | 1500 | 1410 | 1300 | 50 | 1230 | 1190 | 1160 | 1100 |
| 65 | 1670 | 1570 | 1480 | 1360 | 55 | 1300 | 1260 | 1220 | 1160 |
| 70 | 1750 | 1650 | 1550 | 1430 | 60 | 1380 | 1340 | 1300 | 1230 |
| 75 | 1830 | 1720 | 1620 | 1500 | 65 | 1450 | 1410 | 1370 | 1290 |
| 80 | 1920 | 1810 | 1700 | 1570 | 70 | 1530 | 1490 | 1440 | 1360 |
| 85 | 2010 | 1900 | 1780 | 1640 | 75 | 1600 | 1550 | 1510 | 1430 |
| 90 | 2110 | 1990 | 1870 | 1720 | 80 | 1680 | 1630 | 1580 | 1500 |
Haeba u le boima ba lik'hilograma tse fetang 80 (mosali) le 90 kg (monna), bona mola oa ho qetela.
Haeba u phela ka tsela e tloaelehileng litoropong (ke hore, ha u sebetse joaloka mojaro kapa setsebi sa ballerina ka ho ikoetlisa ka tsela e loketseng), ebe u ikekelletsa kcal 400-500 ka letsatsi. Sena ke bakeng sa mesebetsi e tloaelehileng, ea letsatsi le letsatsi.
Boikoetliso bo tla hloka likhalori tse ling tse 200-500, ho latela matla a ho ikoetlisa. Ke ka thuso ea 200-500 kcal ea ho qetela moo o ka pomang mesifa, oa theola mafura kapa oa eketsa boima ba 'mele hore o se ke oa beoa ka mpeng, empa oa ajoa ka ho lekana' meleng oohle.
SEO U KA SE JANG PELE HO TLOLO
Sepheo sefe kapa sefe seo u ipehelang sona, ho ja lijo PELE ho ikoetlisa ho lokela ho ba le lik'habohaedreite tse tla u fa matla a ho phela hantle 'meleng.
Ho latela Metsotso e 60-40 pele thuto e qala ja - tsena ke seo ho thoeng ke "lieha" (nako e telele e haelloang) lik'habohaedreite. Na ha a khona? Joale pele ho feta metsotso e 15 pele ho koetliso sebelisa lik'habohaedreite tse "potlakileng" (tse potlakileng). Pele, o ne o ke ke oa li ja, hobane 'mele o tla qala ho hlahisa hormone insulin ka mafolofolo,' me ka tlelaseng o tla ba lethargic ebile o fokola.
Ja mafura a fokolang, protheine le faeba ka hohle kamoo ho ka khonehang pele ho koetliso: ba nka nako e telele ho sila, mme ha oa lokela ho e etsa ka mpeng e felletseng. Ho joalo le ka fiber - ho nka mpa ho qeta lihora tse 3-4.
ho ikoetlisa pele ha ho amohelehe. Ha e le hantle, ho pheha motoho ka lebese kapa ho tšela oli e nyenyane ka har'a litapole kapa pasta ha hoa thibeloa.
Taba ea ho qetela e mabapi le linoko le lisoso. Ke mafura, o se o ntse o a utloisisa, ho ka etsahala hanyane. Ba bohale, bomalimabe, ba tsosa lenyora, ka hona nakong ea koetliso u tla nyoroa ka linako tsohle.
SEO U KA SE JANG KA MOR'A Thupelo
Molao o akaretsang oa motona o moholo kamora ho ikoetlisa ke ho ja metsotso e 40-60.ho seng joalo u tla ikutloa u khathetse matsatsi a 'maloa. Ee, 'me boits'ireletso ba mmele bo tla theoha. Ho boetse ho latela lipheo tsa hau tsa mantlha.
U batla ho theola boima ba 'mele?
Ka letsatsi lefe kapa lefe, ja lik'hilojule tse 200-300 ka tlase ho moo o lokelang (ha o sa ntse o le hanyane ka letsatsi la ho ikoetlisa ho feta le tloaelehileng). Kamora sehlopha:
U batla ho haha mesifa?
Letsatsing la ho ikoetlisa, eketsa 30-60 g ea protheine lijong tsa hau. Ja kamora ho ikoetlisa.
U batla ho apara boima ba bong feela?
Tlohela likhalori tsa letsatsi joalo ka ha li baliloe (basal metabolic energy + 400-500 bakeng sa mesebetsi ea letsatsi le letsatsi + 200-500 bakeng sa boikoetliso). Kamora ho ikoetlisa, ja ntho e nang le liprotheine, lik'habohaedreite le mafura hammoho: mohlala.
Mme qetellong, ntho ea mantlha: esita le lijo tse nepahetseng ka ho fetesisa li lokela ho ba monate! Ntle le monyaka, ha ho na phello. Batla, leka, khetha u le mong.