Phapanyetsano ea protheine-carbohydrate

Haufinyane tjena, ha ho tlosoa boima bo feteletseng, mokhoa oa phetoho ea protheine-carbohydrate e se e tumme. Ntho ea bohlokoa ea mokhoa ona oa phepo e nepahetseng ke ho fetola palo ea liprotheine le lik'habohaedreite tse jeoang ka mokhoa o fetohang e le ho finyella ho fokotsa boima ba 'mele butle-butle, empa bo sebetsang le bo sireletsehileng. Joalokaha re tseba, ho ja lijo tse nang le carb e tlase ho ka lebisa ho tahlehelo ea mesifa, ho feto-fetoha ha maikutlo, khatello ea maikutlo le mathata a 'mele kapa a kelello a amanang le khaello ea matla.

Sistimi ea phetoho ea protheine-carbohydrate ka tloaelo e arotsoe ka lipotoloho, tse nang le matsatsi a mane:

1 le 2 letsatsi - lijo tse nang le lik'habohaedreite tse tlase, tseo ho tsona 3-4 g ea protheine e jeoang ka kilogram ea boima ba 'mele,' me palo ea lik'habohaedreite ke 0,5 g. Ka kakaretso, ho lekane ho fokotsa palo ea lik'habohaedreite ka halofo, ke hore, ho fokotsa tšebeliso ea meroho le litholoana ka karolo ena, lihlahisoa tsa bohobe le lijo-thollo. Ka nako e ts'oanang, protheine e kenngoa ka nama, mahe, tlhapi le likhoho. Lijo tse nang le lik'habohaedreite tse ngata li molemo ho qojoa matsatsing ana. Khalori ea letsatsi le letsatsi e lokela ho ba 1000-1200 kk ka letsatsi la pele le 1200-1500 kk ka la bobeli.

Letsatsi la 3 - lijo tse nang le lik'habohaedreite tse ngata, tseo ho tsona ho jeoang 5-6 g ea lik'habohaedreite ka kilogram ea boima ba 'mele,' me palo ea protheine ke 1-1,5 g. Ka letsatsi lena, re fokotsa ho ja ha protheine bonyane. Lijo li lokela ho ba haholo le meroho, litholoana, lijo-thollo tse fapa-fapaneng le lihlahisoa tsa bohobe. Lijo tse ling tse nang le lik'habohaedreite tse ngata li lumelloa: lipompong, tsokolate. Re fana ka 'mele ka liprotheine ka ho sebelisa cottage chisi, chisi le lihlahisoa tse ling tsa lebese. Ntho e ka sehloohong letsatsing lena ke hore u se ke ua fetela ka nģ'ane ho lik'halori tsa letsatsi le letsatsi, ka hona, lijo tse nang le lik'habohaedreite tse ngata ha lia lokela ho feta 10-15%. Karolo ea letsatsi le letsatsi ea lik'hilojule - 1200-1500 cc.

Letsatsi la 4 - mokhoa o leka-lekaneng oa ho ja, moo 2-2,5 g ea protheine le 2-3 g ea lik'habohaedreite li jeoang ka kilogram ea boima ba 'mele. Likahare tsa khalori letsatsing lena li ke ke tsa fetoa ke tse fetang 1200 kk.

Nako ea lipotoloho tsena e ka tšoarella ho fihlela 'mele o fumana boima bo batlang. Empa tlhaloso e tloaelehileng ea nako ea matsatsi a mane ea phetoho ea protheine le lik'habohaedreite e ka fapana haholo kamoo u bonang ho loketse. Ntho ea bohlokoa ke moelelo oa phetoho. Likhetho tse tloaelehileng haholo ke tsena:

• Matsatsi a 5 a carb e tlase - matsatsi a 2 a carb e phahameng;
• 2 lik'habohaedreite tse tlase - 1 k'habohaedreite e phahameng;
• Li-carbohydrate tse 3 tse tlase - 1 lik'habohaedreite tse phahameng - 1 e kopantsoe;
• 2 lik'habohaedreite tse tlase - 2 lik'habohaedreite tse phahameng - 2 li kopantsoe;

U ka boela ua sebelisa liprotheine tse baloang ho pholletsa le potoloho eohle, ha phetoho e lokela ho etsahala feela ka lik'habohaedreite (keketseho e fetohang le ho fokotseha ha bongata ba tsona).

Litlhahiso tsa ho shebella sistimi ea phepo ea protheine-carbohydrate

1. 1 Ke khopolo e fosahetseng ea hore lik'habohaedreite ha lia lokela ho jeoa ka matsatsi a protheine, hobane li kenya letsoho boemong bo tloaelehileng ba kelello le maikutlo. Hape, ho qoba lik'habohaedreite ho tla u thibela ho khomarela lijo tsena nako e telele. O hloka ho utloisisa hore ho thata ho arola lijo ka liprotheine le lik'habohaedreite. Mohlala, bongata, ntle le ho nkuoa e le protheine, bo boetse bo na le lik'habohaedreite.
2. 2 Ha o theola boima ba 'mele, ho hlokahala hore o lekole palo ea likhalori tse sebelisoang matsatsing a protheine. Tabeng ena, lijo li lokela ho etsoa ka lijo tse se nang mafura a mangata: mohlala, chisi ea kottage (mafura a tlase), nama kapa tlhapi. Ho haella ha lik'habohaedreite feela, empa le mafura ho tla lebisa ho cheleng ha mehloli e bolokiloeng ke 'mele, e tlatsetsang tahlehelong ea boima bo feteletseng.
3. 3 Ho kgothaletswa hore o rale lijo tsa hau ka hloko mme o bale protheine ea hau ea letsatsi le letsatsi ka matsatsi a tlase a carb. Likhabohaedreite ha li hloke ho baloa, hobane ha li kenyelletsoe ka nakoana, joalo ka mafura, li hloka feela ho fokotsoa.
4. 4 Palo ea protheine e khethoa ka tsela ena: re nka boleng ba boima ba rona mme re ikatisa ka 3. Ena ke protheine e kenang letsatsi le letsatsi ka ligrama. Haeba boima bo le holimo haholo, o ka nka sesupo se fokotsoang e le lipalo, empa ka nako e ts'oanang o ke ke oa nka tse fetang 10 kg. Ho latela boleng bo itseng, re ngola lijo tsa letsatsi le letsatsi. Ho utloisisa hore na o hloka ho kenyelletsa lijo tse kae, o ka sebelisa tafole ea khalori ea lijo ka palo e arohaneng ea liprotheine, mafura le khabohaedreite.
5. 5 Ka letsatsi la k'habohaedreite, ha ho hlokahale hore u bale. Ntho ea bohlokoa ke ho ja lijo tse nang le lik'habohaedreite tse ngata: mohlala, lijo-thollo tse fapaneng, lijo-thollo, pasta ea koro. Ho kgothaletswa ho sebelisa tafole e khethehileng ea index ea glycemic ho aba phepo le melemo ea sehlahisoa se nang le lik'habohaedreite. Ho eona, ha GI e phahama, sehlahisoa ha se na thuso hakaalo. Bakeng sa phepo ea protheine ea lik'habohaedreite, lijo tse nang le index ea GI e tlase li loketse.
6. 6 Nakong ea letsatsi le leka-lekaneng (la bone), ho hlokahala hore u je lijo tsa k'habohaedreite hoseng, lijo tsa protheine thapama, li kopane le lik'habohaedreite, 'me mantsiboea ho jeoa feela lijo tsa protheine.
7. 7 Nakong ea boiteko ba 'mele, o hloka ho utloisisa hore litšenyehelo tsa matla li latela "boima" ba lijo tse jeoang. Ho tlameha ho ba le tekatekano lipakeng tsa lintho tse fumanoang lijong le matla a chesitsoeng.
8. 8 Boleng ba matla a lijo tse jeoang bo lokela ho ba lipakeng tsa 1200 kcal le ho fihlela 3500 kcal ka letsatsi. Hoa hlokahala ho rera lijo ka phetoho ea protheine ea lik'habohaedreite e le hore e kenye karolo e itseng (e hlokahalang bakeng sa ts'ebetso e tloaelehileng ea 'mele) ea liprotheine, mafura, lik'habohaedreite, hape.