Malapa a mangata ka ntle moo a na le motjeli o monyenyane malapeng a bona? Banana ba bang ba qeta lihora tse 3-4 ka letsatsi ba tantša. Ba ka 'na ba qala ho tantša sekolong haeba ba ameha mananeong a tantši ea sekolo. Boholo ba banana ba fihla motjeko nakoana ka mor'a hore sekolo se tsoele pele se khutlela malapeng haholo bakeng sa lijo tse nepahetseng le malapa a bona. Bohle ba amehileng ka bona ke ho fumana mosebetsi oa sekolo o etsoang le ho robala.
Litaelo tsa ho hula 'mele oa hau e le motho ea tantšang hase mosebetsi o bonolo.
Litlhoko tsa khalori
Ho etsa sohle se matleng a hao, bashebelli ba lokela ho ts'oanela hantle ho lihlopha, ho pheta-pheta, le ts'ebetsong. Bothata bo boholo ho batšoantšisi ha bo kenyelle lijo tse lekaneng ho finyella matla a matla a tantši. Ho lekanyetsa habonolo ha lik'halori ho hlokahalang nakong ea koetliso e boima ea mosali e le lik'hilograma tse 45-50 / kg ea boima ba 'mele (kg = lbs boima / 2.2 mohlala: 100 lbs / 2.2 = 45.45 kg). Kororic e hlokeha e motona e phahame ho 50-55 lik'hilojule / boima ba 'mele.
Ho sebelisa lik'hilojule tse fokolang ho tla fokotsa matla a hau a matla 'me ho hlakile hore lik'hilojule tse tlaase li tla ja lijo tse nyenyane tse tla fetola ts'ebetso, kgolo le bophelo bo botle.
Li-carbohydrate
Qalong, metheo ea matla a lik'habohaedreite ke motsoalle ea molemo ka ho fetisisa oa motaki. Motho ea tantšang o lokela ho ja lijo tse ngata le li-carbohydrates tse rarahaneng. Karolo ea 50 lekholong ea lijo tsa bona e lokela ho ba lik'habohaedreite.
Li-carbs ke tsona mohloli o matla oa matla ho moatlelete leha e le ofe hobane a robala ka har'a tsoekere ebe o matlafatsa mesifa ea hau. Ntle le tsoekere, tsebo le matla a mothetsi li ne li tla sekisetsoa 'me boikutlo ba ho khathala ke mesifa bo ne bo tla nka. Ntle le lijo, motho ea tantšang o lokela ho kenya lik'habohaedreite pele, ka nako le ka morao ho sehlopha kapa ts'ebetsong.
Bonyane hora e le nngwe pele ntho leha e le efe e qala mo tantša o lokela ho ja motlakase oa khase e le hore a qale ho hlahisa tsoekere. Mehloli ea lik'habohaedreite e kenyelletsa lijo tsohle tsa pasta, raese, linaoa, bohobe bo feletseng ba lijo-thollo le litholoana tse ncha.
Mafura
Mafura a boetse a bohlokoa haholo. Mafura a fana ka sebopeho bakeng sa lisele tsohle tsa lisele, ke tsona tse thibelang methapo e mengata 'me li theha motheo oa lihomone tsa rona tse ngata. Ho na le mafura a phetseng hantle bakeng sa ho noa livithamine tse nang le mafura 'me a sebelisetsoa ho hlahisa mesifa ea rona matla. Ho hakanngoa hore re hloka ligrama tse 1,2 tsa mafura / kg ea boima ba 'mele. Matšoao le mafura (a mafura) a mafura a polokelo e bitsoang triglycerides. Nakong ea boikoetliso, tsena triglycerides li robehile ka mafura a mafura 'me li hlahisa matla bakeng sa mesifa hore li sebetse. Li-acids tsena li bohlokoa haholo nakong ea mesebetsi ea mamello e kang ho tantša moo u ntseng u tsoela pele ho ikoetlisa ka metsotso e fetang 20 ka nako. Mafura a phetseng hantle ho kenyeletsa lijo tsa hau ke linate, oli ea canola, oli ea mohloaare, oli ea kokonate, le avocado.
Liprotheine
Liprotheine ke tsa bohlokoa haholo ho bacha ba bapalang le baatlelete bohle hore na sepheo sa hau ke ho haha mesifa kapa che. Ka ho sebelisa mesifa ka nako e telele nakong ea tlhōlisano le mekhoa, liprotheine li hlokahala bakeng sa ho haha le ho lokisa mesifa ea mesifa.
Liprotheine li boetse li sebelisoa e le mafura a thusang ha u se na glycogen e lekaneng. Ho hakanngoa hore tlhokahalo ea protheine e na le 1,4 ho ea ho 1,6 grams ea protheine / kg ea boima ba 'mele.
Mehloli e phelisang ea liprotheine e kenyelletsa lijo tsa liphoofolo tse kang khoho, tlhapi, turkey, nama ea nama ea nama ea nama kapa nama ea likhomo. Mehloli ea liprotheine tsa meroho ke linaoa, quinoa, raese le tofu. Haeba u latela litlhahiso tse ka holimo ho uena u fumana ho lekana ha u ja liprotheine tsa phofo ha lia hlokahale.
Micronutrients
Bashebelli ba ka boela ba lebala ka ho fumana micronutrients ea bohlokoa e bitsoang li-vithamine le liminerale. B vithamines le vithamine C tse nang le livithamine tse nang le metsi le vithamine A, D, K le E tse nang le livithamine tse nang le mafura.
Li-vithamine tsa rona tsa B ke karolo ea tlhahiso ea matla. Ha li u fe matla empa li sebelisoa 'meleng ho etsa matla ho tsoa lik'habohaedreite, mafura le liprotheine. Li-vithamine tsena ke karolo ea ho etsa lisele tse khubelu tsa mali.
Haeba u sekisetsa ho kenngoa ha livithamine tsena, u tla sekisetsa ts'ebetso ea hau ka nako. Li-vithamine A, C, le E li phetha karolo ea ho hloekisa mesifa e senyehileng e imetsoeng kelellong ebile e sebelisoa hampe.
Calcium ke diminerale e sebelisetsoang ho hōla ha masapo. Lilemo tsa bohlokoa ka ho fetisisa tsa nts'etsopele ea lesapo lilemong tsa hao tse 30 tsa pele tsa bophelo tse qetellang li le lilemo tsa bohlokoa tsa ho tantša. Botšepehi ba masapo bo tlaase bo tla etsa hore menyetla e mengata ea mafu a fokolang kelellong a eketsehe. Iron e boetse e le limatlafatsi tse bohlokoa haholo bakeng sa bashebelli kaha ke seo 'mele ea rona e se sebelisang ho jara oksijene maling. 'Me ha e le hantle, re sebelisa oksijene ho thusa' mele ea rona hore e hlahise matla.
Li-vithamine le liminerale li fumanoa lijong tse fapa-fapaneng 'me haeba u ja lijo tse leka-lekaneng, u tla fumana phepo e lekaneng' me u etse se phahameng ka ho fetisisa.