Baatlelete le litho tsa 'mele ba tlas'a khatello e feteletseng ea ho finyella maemo a tlase a mafura a' mele le maemo a phahameng a mesifa. Litlhoko tsa papali ea bona li etsa hore bahlaphisi ba bangata ba sebelise mekhoa e sa sireletsehang ho finyella pakane ena. Thibelo e feteletseng ea lik'halori, ho fokolloa ke metsi, ho ikoetlisa ka tsela e feteletseng, tšebeliso e sa lokelang ea banabolic steroid le diuretics li tloaelehile har'a bapalami ba tlhōlisano.
Mekhoa e sa sireletsehang
Lipatlisiso li bontšitse mekhoa ea ho itokisetsa litlhōlisano tse sa sireletsehang e le hore e be le liphello tse mpe tsa bophelo bo botle ho baatlelete le litho tsa ' mele . Tsena li ka kenyeletsa ho se sebetse ha metsoako, mathata a pelo, ho fokotsa masapo a masapo, ho se lekane ha li-hormone le mathata a eketsehileng a kelello. Ke ntho e tloaelehileng hore baatlelete ba hlaheloe ke matšoenyeho, bohale, ho fetoha maikutlo le maikutlo a ho kula maikutlong. Liphuputso li boetse li bontša matla a fokolang a mesifa le ts'ebetso ea lipapali hobane lipakane tsa 'mele li nka bohlokoa ho feta bophelo bo botle le ho phela hantle.
Ho ea ka phuputso e phatlalalitsoeng ho Journal of Strength le Conditioning Research, lithibelo tse matla tsa caloric li sitisa banabolic litsela tse mpe. Mosebetsi oa li-anabolic o amana ka ho toba le bokhoni ba 'mele ba ho haha mesifa ea mesifa. Hape ho bontšitsoe hore ke habohlokoa ho kenya ts'ebetsong mekhoa ea phepo e nepahetseng ea ho thibela mesifa ho senya nakong ea tlhahiso ea tlhōlisano.
Lipatlisiso
Tlaleho ea nyeoe e phatlalalitsoeng ho Journal ea International Society of Sports Nutrition e ile ea hlahloba phekolo e hlophisitsoeng ea phepo e nepahetseng le ea boemo bo botle ho moetsi oa 'mele e monyenyane. Sepheo sa thuto e ne e le ho bontša mokhoa o motle oa ho finyella setho sa 'mele oa' mele. Moatlelete o ile a khona ho eketseha ka boholo ba mesifa , matla le ho ntlafatsa tsela eo 'mele o entsoeng ka eona ntle le ho sebelisa mekhoa ea ho etsa litlhophiso e sa sireletsehang kapa e matla.
Motho ea ithutang thuto ke monna ea lilemo li 21 ea phetseng hantle ea lokiselitseng tlhōlisano ea hae ea pele ea ho haha 'mele tlas'a UK Bodybuilding le Fitness Federation (UKBFF). Moatlelete o ile a fumana lilemo tse peli tsa koetliso ea 'mele empa ha ho na phepo e nepahetseng ea phepo ntle le mehloli ea Inthanete le limakasine tsa' mele. Lijo tsa hae li ne li e-na le lijo tse 'nè le li-snacks tse peli tse nang le liprotheine, lik'habohaedreite le tlaase mafura pele ho kenella. O ne a boetse a kenyelletsa lijo tsa bohata ka mor'a libeke tse peli ho ja pizza e kholo le ho sebelisoa ha ice cream. Mokhoa oa hae oa ho ikoetlisa o ne o e-na le matsatsi a ka bang supileng a koetliso ea boima. Kopano ka 'ngoe e tsepamisitse maikutlo ho lihlopha tse fapaneng tsa mesifa le lihora tse robong ka beke.
Sepheo
Mokhoa oa ho ithuta ho bapala lipapali tsa papali ea lipapali o ntse o tsoelapele. Lipapali tsa lipapali tsa basali tsa machaba, li-jockeys tsa setsebi, le li-boxers li boetse li hloka hore ho sebelisoe 'mele ho etsoang kamehla ho hlōlisana ka maemo a nepahetseng. Litlaleho tsena li tsositse tlhokahalo ea mekhoa e nepahetseng ea phepo e nepahetseng le maemo a lihlopha bakeng sa bahlophisi ba 'mele.
Pele a kenya letsoho thuputsong e boletsoeng ka holimo, moatlelete ea lilemo li 21 o ne a sebelisa lijo tse entsoeng ka boithaopo tse sebelisang nako ea limatlafatsi . O ile a ja lijo tse tloaelehileng tsa ho haha 'mele: oatmeal, mahe a qhibilihantsoeng, whey protheine, nama ea kana, broccoli le raese e tšoeu. O ile a ja lik'hilojule tse 2128 ka letsatsi a theohela ka protheine ea 257g, lik'habohaedreite tse 212g, le mafura a 28g.
Sepheo sa ho kenella ho ne ho finyella ponahalo e ntle ka ho fetisisa ea mahlaseli, ho ntlafatsa lisebelisoa tsa mafura (ho chesa) , ho boloka mesifa le matla, le ho boloka pono e ntle bakeng sa moatlelete. Setsebi sa 'mele se ile sa kenya letsoho thutong e le karolo ea tlhahiso ea hae ea tlhōlisano le libeke tse 14. O ne a hlokeha ho hlahlojoa kalafo ea meriana 'me litlaleho tse nepahetseng li ne li bolokiloe nakong ea ho kenella. Litekanyo li nkiloe bakeng sa boima ba 'mele, motsoako oa' mele oa motsoako (BMI), karolo ea mafura a 'mele, phetoho e kholo ea oksijene le tekanyo ea khaello ea mafura pele ho qeto ea nako ea teko.
Mekhoa e metle ea phepo e nepahetseng
Nakong ea thuto, litsebi tsa lipapali tsa lipapali tse tiisitsoeng li bokella moralo oa lijo oa setho o nang le menyetla e 'meli ho eketsa tahlehelo ea mafura le ho boloka boima bo boima. Menyu e khethehileng e ne e arohane pakeng tsa maemo le matsatsi a phomolo. Moatlelete o ne a hlahlojoa ka hloko le liphetoho tsa lijo tse entsoeng nakong ea libeke tse 14 ho latela liphetoho tsa 'mele.
Lenaneo la phepo e ne e amoheloa hantle ke moatlelete. Mehloli ea lik'habohaedreite e ne e le tlase ho ea holimo ho glycemic index (GI) ho kenya letsoho ho khothalletsa ho phekola satiety ha ho ntse ho matlafatsa khoheli ea mafura (ho chesa). E ne e boetse e jeoa ke li-carbu tsa GI tse phahameng ho tsosolosa mesifa ea glycogen le ho ntlafatsa monate oa lijo. Liprotheine tse ntle joaloka mahe le likhoho li ne li boetse li jeoa ho pholletsa le letsatsi ho khothalletsa boima ba mafura (mesifa). Liphuputso li bonts'a hore ho ja protheine letsatsi lohle ho susumetsa mesifa ea protheine (MPS) kapa kgolo. Ho ne ho buelloa ho noa metsi a mangata 'me ho kenngoa metsi a mabeli.
Lijo tse ling li ne li lekanyelitsoe feela ka protheine ea whey le ho noa li-protein tse ngata (casein) tsa hajoale. Sebōpuoa sa monohydrate se ne se boetse se jaroa ka matsatsi a 20g letsatsi ka leng bakeng sa matsatsi a mahlano a pele 'me se tsoela pele ka 5g letsatsi ka matsatsi a mashome a robong a metso e meraro.
Merero ea lijo ea ho kenella e ne e e-na le mefuta e sa tšoaneng le lik'halori bakeng sa moatlelete. Limatlafatsi tsa bohlokoa li ne li leka-lekaneng ho finyella liphello tse loketseng tsa sethala. Merero e latelang ea lijo e phatlalalitsoeng ho Journal of International Society of Sports Nutrition e ile ea latelloa ka ho toba ho letsatsi la koetliso kapa phomolo:
Lijo tsa Letsatsi la Koetliso:
- Lijo tsa 1: Burger ea venison (150g), lehe le pholileng (150g), spinach (50g)
- Lijo 2: whey protein phofo (60g), creatine (5g), linate tsa Brazil (20g)
- Lijo 3: Mackerel (150g), raese e sootho (100g), makhasi a salate (50g), avocado (50g), asene ea apole (12g)
- Lijo tsa 4: sefuba sa Turkey (155g), raese e tšoeu ea basmati (100g omileng), li-mushroom (100g), oli ea kokonate (12g)
- Snack: li-cottage cheese tse tletseng mafura (225g)
Lijo tsa Bosiu ba Phomolo:
- Lijo 1: mahe a phofshoang (150g), oats (150g), whey protein phofo (50g)
- Lijo 2: tuna (60g), asparagus (5g), linate tsa macadamia (20g)
- Lijo 3: sefuba sa khoho (150g), litapole tse nang le litapole (100g), lialmonde (50g)
- Lijo 4: salmon fillet (155g), raese e tšoeu ea basmati (100g omileng) , broccoli (100g)
- Snack: protheine e phahameng e tsoekere e nang le mousse e tsoetseng pele, oli ea kokonate (225g)
Kakaretso ea khalori ea letsatsi le letsatsi: 2413 k / kl
Mesebetsi e ntlafalitsoeng
Litsebi tsa lipapali li ile tsa itokisetsa mokhoa oa ho itšireletsa bakeng sa moatlelete ka nako ea libeke tse 14 tse khethehileng bakeng sa ho hlophisa litabeng. Lenaneo la hae le ne le kenyelletsa menyetla e mene ea koetliso ea boima e lebisang lihlopha tse kholo tsa mesifa ka makhetlo a mabeli beke le beke O ile a boela a qeta koetliso e phahameng ea nako e telele (HIIT) le boikoetliso bo tlase boemong bo itekanetseng boo e neng e le sebapali sa moatlelete.
Liphetho tse Phahameng
Moatlelete o ile a lahleheloa ke boima ka ho latela liphuputso tse thehiloeng ke bopaki ba li-5,5 ho ea ho 1,0 lekholong beke le beke. Kakaretso ea ho lahleheloa ke boima ka nako ea libeke tse 14 e ne e le 11.7 lik'hilograma kapa hoo e ka bang 25 lbs. Maemo a hae a mafura a 'mele a fokotsoe ke karolo ea 6,8 lekholong e neng e akarelletsa mafura le mafura a mafura (FFM). Ho lahleheloa ke FFM e itseng ho tloaelehile ho baatlelete bohle ka matla a se nang matla a matla.
Liphello tse ling li ne li kenyeletsa lebelo la pelo la ho phomola le ho eketsa VO₂ (tekanyo ea oksijene moatlelete a ka e sebelisang). Mahlaseli a mafura (a tukang) a ne a boetse a bontšoa ho ntlafatsa. Liphuputso tse ling li bontšitse matla le matla ha lia ka tsa fokotseha ka ho fokotsa boima ba mafura le mafura. Moatlelete ha aa ka a tlaleha hore o na le tlala kapa ho nyoroa haholo nakong ea ho kenella. Liphuputso tse fetileng li bonts'a lijo tse thibelang lijo tse tloaelehileng ho itšetlehile ka ho ja haholo le ho beboa. Morupeluoa o ile a bolela hore ha a na litakatso tsena.
Ka kakaretso, thibelo ea phepo ea phepo e nepahetseng e ne e le ea bohlokoa ho moatlelete. Litholoana tse ntle li khahlanong le tšōmo e tloaelehileng ea ho etsa litlhōlisano tsa 'mele. Tlaleho ea nyeoe e bontša hore ha ho hlokahale ho tlōla lijo, ho tlosa lihlopha tsa bohlokoa tsa macronutrient, ho fokotsa metsi kapa ho sebelisa mefuta e mengata ea lisebelisoa bakeng sa ho finyella setho sa 'mele se lokiselitsoeng sethaleng. Qetellong, moatlelete o ile a beha bahlabani ba supileng ho ba 19 ho ba 19 ba nka hore ho be le setho se setle sa motlatsi oa motlakase oa pele.
> Mehloli:
> Mokhatlo oa Machaba oa Lijo tsa Mesebetsi le Metabolism ea Boikoetliso, Tsela e 'Ngoe ea Phepo ea Lijo e ka Etsang Hore ho be le Boima Ha o ntse o Ntlafatsa Boemo ba' Mele, Mafura a 'Mele a Ntseng a Fokotseha,' me a se ke a Nyafatsa: Thuto ea Tlhahlobo ea Professional Jockey, George Wilson et al., 2012
> Khatiso ea Mokhatlo oa Machaba oa Lipapali phepo e nepahetseng, phepo e nepahetseng le boemo ba boemo bo botle bakeng sa tlhophiso ea 'mele oa tlhophiso ea' mele: ho ithuta ka linyeoe, Scott Lloyd Robinson et al., 2015
> Journal of Strength & Conditioning Patlisiso, Lihlahisoa, Li-Anabolic le Li-Hormone tsa Katabo le Matla a Tekano ea Mmele oa Mmele Nakong ea ho lokisetsa Kholisano, Mäestu, Jarek et al., 2010