Phepo ea lipapali bakeng sa likhahla

Lijo tse thehiloeng limela ha li fapane le mofuta ofe kapa ofe oa lijo tsa lipapali, ntle le mohlomong ts'ebeliso ea lijo tsa lebese le nama. Ka hona, ho hlaha potso, ke lijo life tse tla thusa ho tlatsa liprotheine tsa liphoofolo? Hoa etsahala hore e fumanoe lijong tse ling tsa limela. Empa e le hore 'mele oa motho ea sa jeng nama a e fumane ka bongata bo nepahetseng, ha oa lokela ho ja pizza le pasta feela. Molao oa mantlha ke lijo tse phetseng hantle, tse fapaneng, khetho e nepahetseng ea lijo tse nang le liasiti tse ngata tsa amino.

Phepo e nepahetseng ea Vegan

Ke lijo life tse ka etsang lijo tsa semathi se hanneng lijo tsa liphoofolo? Ho makatsang ba bangata, mefuta ea bona e fapaneng e tla khotsofatsa tatso ea mofuta ofe kapa ofe o motle mme e tla ba le phello e ntle ho bophelo bo botle, ponahalo le matla a mmele a motho:

Also, today you can buy protein powder. It contains only plant components, for example, flax seeds, quinoa sprouts, lentils, chia, and pumpkin seeds. This protein powder can be used as a salad dressing or for preparing a drink.

Ho ea ka mokoetlisi e mong, lijo tsa moatlelete tse leka-lekaneng li lokela ho ba le mafura (22%), liprotheine (13%), lik'habohaedreite (65%) mme li khona ho fa 'mele li-macronutrients tse hlokahalang, livithamini, ho tiisa bophelo bo botle le thibelo ea maloetse a fapaneng.

Seo u lokelang ho se ja pele u ikoetlisa?

You need food that will fill the body with energy, and you can easily endure physical activity. Therefore, before exercise, about 2 hours before exercise, it is advised to eat an instant source of nutrients, sugars, and carbohydrates – these are fruits (apples, bananas, mangoes, grapes, oranges) and all kinds of berries. They are quickly absorbed and do not create a feeling of heaviness in the stomach. For quick energy replenishment and recovery, some vegan athletes drink special natural sports drinks.

Tse ling ka sehlooho:  Mosali o ile a qobelloa ho theola boima ba 'mele feela ka kano ho batsoali ba hae ba neng ba hlokahala

If there are many hours before your workout, you can lean on dense foods, complex carbohydrates – oats, sweet potatoes, brown rice, potatoes. They are slowly digested and give the body “long-lasting” energy. As you get closer to exercising, eat something lighter and more nutritious, like a salad or a protein bar. Half an hour or an hour before training, you have fruits at your disposal, which are almost 80% water, which is so necessary for the hydration of the body.

Phepo e nepahetseng kamora ho ikoetlisa

The post-workout diet should be as high as possible. After physical exertion, you need to replenish the loss of energy, and in this, again, carbohydrates are irreplaceable. But, as far as muscles are concerned, their recovery cannot be done without amino acids, a building block of protein that is so important for muscle tissue. It is sourced from nuts, beans, greens, tofu, seitan, tempeh, and natural protein drinks. You can make them yourself using herbal protein powders, which today can be bought in “all for health” stores, special dietary departments.

Ho bohlokoa hore lijo tsa semathi li be le phepo e nepahetseng hape li felle!

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