Melao-motheo ea phepo e nepahetseng pele ho koetliso

U se ke ua lebala ho ja hantle pele u koetlisoa: ke ka lebaka la lijo tseo 'mele o fumanang matla a hlokahalang le ho itokisetsa meroalo e tlang.

Fokotsa boima ba 'mele, boima ba' mele, lula u le sebōpeho. Lipakane tsena kaofela li na le likarolo tse peli tsa lefats'e: lipapali le phepo e nepahetseng. Re hlahlobile lisebelisoa tse ngata ho u bokella tataiso e bonolo le e utloisisoang ea phepo e nepahetseng nakong ea boikoetliso.

Sehloohong sena re tla u bolella ka likarolo tsa tšebeliso ea matla a 'mele, hore na ke hobane'ng ha liprotheine, lik'habohaedreite le mafura li hlokahala. 'Me re re hang-hang - ha ho na menu e lokiselitsoeng mona, ho na le lihlahisoa. Lisebelisoa tsa lijo le meriana li ke ke tsa phatlalatsoa mona - ntho e 'ngoe le e' ngoe ke ea tlhaho ebile ha e na doping. 

Ha re qale ka lintho tsa motheo - lik'hilojule.

Kopana le Wilbur Atwater setšoantšong.

Rasaense oa Amerika. 1844-1907

Ke eena ea faneng ka bopaki ba hore molao oa ho baballa matla o ka sebelisoa ka botlalo 'meleng oa motho. Lekholong la bo19 la lilemo, ho ne ho lumeloa hore molao ona o sebetsa feela ho mahlale a nepahetseng. Ka lebaka la Wilbur Atwater, boleng ba matla ba lijo bo se bo ngotsoe ka har'a liphutheloana, 'me liprotheine, mafura le lik'habohaedreite li nkoa e le likarolo tse ka sehloohong tsa matla a' mele.

Taba e khahlisang. Hoa etsahala hore ho na le likhopolo tse peli - boleng ba matla le boleng ba phepo e nepahetseng. Ea pele e bontša feela palo ea lik'hilojule. Ea bobeli ke li-calorie content, palo ea liprotheine, mafura, lik'habohaedreite le livithamine. 

Ho ea ka molao oa ho boloka matla, phomolong 'mele o boetse o sebelisa lisebelisoa ho boloka mesebetsi ea bophelo. Ka mohlala, hona joale u bala sehlooho sena, ka ho hlaka u phomotse. 'Mele oa hau ka nako e ts'oanang o sebelisa lik'hilojule ho otla ha pelo, mocheso, phallo ea mali, metabolism, tšebetso ea setho le tse ling tse ngata.

Ke lijo life tsa khalori tsa letsatsi le letsatsi?

Bongata ba matla a hlokahalang ho boloka 'mele o le boemong ba hona joale bo bitsoa ho noa lik'halori tsa letsatsi le letsatsi. Mohlala oa bophelo. Motho o batla ho theola boima ba 'mele. E bohale. E fokotsa lijo ka tšepo ea ho tlosa mafura a feteletseng. 'Mele o e lemoha joang - khatello ea kelello, u tlameha ho phela. Metabolism ea khathatseha, boko bo fana ka matšoao a sa khaotseng ho phepo e nepahetseng, ebe ho senyeha hoa etsahala. Ho sa tsotelehe boikemisetso. Boiteko ke ba lefeela.

Esita le haeba motho a ka fokotsa boima ba 'mele ka mokhoa ona, joale mesifa le metsi li tla lahleha. Empa eseng mafura.

Joang ho bala khalori ea letsatsi le letsatsi bakeng sa banna le basali?

Ho na le liforomo tse 'maloa tse ntle tsa lipalo. E 'ngoe le e' ngoe ea tsona e behiloe bakeng sa linyeoe tse itseng tsa boemo ba 'mele le maemo a ka ntle. Mokhoa o tloaelehileng haholo ke mokhoa oa Mifflin-Joer. Ho ea ka litsebi, mokhoa ona o bontša liphello tse nepahetseng ka ho fetisisa ho batho ba se nang mafu a pathological.

Hoa hlokahala ho lokisa liforomo tsena khoeli le khoeli. Haeba u ile ua matha libeke tsa pele tsa 4 hoseng ka metsotso e 15, 'me khoeling ea bobeli u entse qeto ea ho eketsa li-cycle tsa koetliso ea matla. Joale khalori ea khalori e tla fapana. 

• Ho etsa ho fokotsa boima ba 'mele - re nahana ka tloaelo ea lik'hilojule, re e fokotsa ka 15% mme re hahe lijo ho latela boleng bona.
• Ho sebetsa ka bongata - ho fapana le hoo, re eketsa sekhahla ka 15% mme re aha lijo tse tsoang ho boleng bona.
• Ho sebetsa ho boloka sebopeho - ha re khomarela khalori ea letsatsi le letsatsi.

Maqheka a fapaneng, li-hacks tsa bophelo, lijo le lisebelisoa tsa kholo ea mesifa li sebelisa melao-motheo ena. Ke uena le uena feela re seng re tseba ka molao oa paballo ea matla. Haeba tsohle li ne li hlile li le bonolo, re ne re tla bula lilaeborari, eseng lihlopha tsa boikoetliso. Taba eohle ke lijong, e leng kabong ea liprotheine, mafura le lik'habohaedreite. A re ke re bue ka tsona feela.

Liprotheine, mafura le lik'habohaedreite

Re se re utloisisa ka holimo hore liprotheine, mafura le lik'habohaedreite ke motheo oa matla. Ha re hlahlobeng ntle le mantsoe a saense hore na ke mang ea ikarabellang bakeng sa eng.

1. Liprotheine li theha le ho tsosolosa lisele tsa 'mele (ho akarelletsa le mesifa ea mesifa).
2. Li-carbohydrate ke mohloli o ka sehloohong oa matla.
3. Mafura a sireletsa 'mele ho lahleheloa ke mocheso le ho sireletsa litho tsa ka hare. 

Pele, re hlalositse se bakang tsamaiso e fosahetseng ya dikhabohaetereite dijong. Ka hona, ho itšetlehile ka lipakane tsa koetliso, kabo ea BJU ka phepo e nepahetseng e boetse e hahiloe.

Ke lijo life tse molemo bakeng sa phepo ea pele ho boikoetliso?

Re thathamisa lihlahisoa tsa bohlokoa feela:

• PROTEINS - Chisi ea cottage, nama, mahe, tlhapi le lijo tsa leoatleng.
• MAFUTA - Mehloaare, mohloaare, walnuts, kokoana-hloko ea koro, avocado, peo ea sesame, makotomane.
• LIKHABOHYDRATE - Bohobe, pasta ea durum, meroho, lijo-thollo, litholoana, lebese.

Melao ea phepo le lijo nakong ea boikoetliso ba 'mele

• Haeba re theola boima ba 'mele: 50% ea liprotheine, 30% mafura, 20% ea lik'habohaedreite.
• Haeba re ntse re eketseha ka bongata: 30% ea liprotheine, 40% mafura, 30% ea lik'habohaedreite.
• Haeba re tšehetsa foromo: 30% ea liprotheine, 45% mafura, 25% ea lik'habohaedreite.

Palo e ipapisitse le khalori ea letsatsi le letsatsi. Ho ea ka litekanyo tse joalo, lijo li hahoa nakong ea ho ikoetlisa 'meleng. Kaha re bapala lipapali 'me re batla ho ja hantle, a re ithuteng melao ea phepo e nepahetseng pele re ikoetlisa.

1. Lijo pele li koetlisoa lihora tse 2 pele ho qala, e le hore 'mele o be le nako ea ho cheka ntho e' ngoe le e 'ngoe. Ho haella ha lijo ho ka ba ha baka ho akheha.
2. Haeba koetliso e le aerobic - lik'habohaedreite tse ngata, haeba koetliso ea matla - liprotheine tse ngata.
3. Ho ja ka mor'a ho ikoetlisa - ka mor'a lihora tse 2, e le hore 'mele o sebelise mafura a oona ka matla.
4. Ka mor'a ho ikoetlisa, lijo tse lakatsehang tse nang le liprotheine tse ngata.
5. Nakong eohle ea thuto le ka mor'a eona, noa metsi a mangata kamoo ho ka khonehang ho boloka botsitso 'meleng.

Tsela ea ho fumana 'mele o motle e qala tafoleng ea kichineng. Sekaseka tsohle tseo u li jang ka beke. Bala khalori ea letsatsi le letsatsi, theha sepheo ebe u khetha lenaneo la koetliso.

Ntho ea bohlokoa ka ho fetisisa ke hore ha ho na liphello tse potlakileng tsa ho sebetsa ho uena. E-ba le mamello.