Ja Mmele oo Uo Batlang
Ho finyella le ho finyella 'mele oo u o batlang ho khoneha ka lijo tsa lipapali . Nete ea lipapali ke mokhoa feela oa ho re u ntse u ja lipakane. Baatlelete ba nka karolo lipapaling tse hlokang hore ho be le litlhoko tse khethehileng tsa phepo e ba thusang ho hlōlisana ka maemo a nepahetseng. Sena se ka bolela ho ntlafatsa ts'ebetso ea lipapali, ho fumana boima bo boima, ho fokotsa mafura a 'mele kapa ho theola boima ba' mele . See se bolela'ng ho uena? Nete ea phepo ke mokhoa oa ho ja bakeng sa 'mele oo u o batlang.
Haeba u le mafolofolo 'meleng, u tšoere mabenkeleng a mafura,' me u sa iketsetse matla a lekaneng ho ts'ehetsa mosebetsi oa hau, ho sebelisa phepo e nepahetseng e ka 'na ea e-ba sohle seo ho hlokahalang hore u se fetole. Nete ea lipapali e bontšoa e le mokhoa o atlehileng oa baatlelete le batho ba baholo ba mafolofolo. E hlile e tšoana le ho sebelisa mekhoa e metle ea ho ja e seng e tsebahala ho ba bangata ba rona.
Ntho ea bohlokoa ke ho sebelisa mekhoa ea phepo ea lipapali kamehla ho finyella lipakane tsa hau. Ho tla ba le phapang pakeng tsa ho ja bakeng sa litho tsa 'mele ho bapisoa le ba matha a malelele, empa likhetho tsa lijo li tla ba joalo ka kakaretso. Re atisa ho ja lijo tse thata le tse sithabetsang ha re lokela ho thabela phepo e nepahetseng le e sebetsang. Litlhahiso tse latelang li tla u thusa ho kenyelletsa phepo ea lipapali le ho ja 'mele oo re o batlang.
Ho boloka Boitsebiso ba Lijo
E 'ngoe ea lisebelisoa tse molemo ka ho fetisisa tsa ho ikarabella ho lula papaling ea phepo ea lipapali ke ho boloka koranta ea lijo. Liphuputso li bontša batho ba bolokang koranta ea ho ikoetlisa ka botšepehi ba atlehileng ka ho fetisisa. E ka 'na ea ikutloa e le moroalo oa ho ngola sengoathoana se seng le se seng le se nooang, empa ha nako e ntse e feta e tla ba motsoalle oa hau. Nakong ea libeke ha lijo li khaotse, li re qobella hore re nke boikarabelo ba mekhoa e mebe ea ho ja. Ho ithuta mangolong a rona ke ntlha ea koranta. Hang ha mokhoa oa ho ja o phetseng hantle o amoheloa , hangata ha re hloke koranta, haholo-holo ha re ntse re fetoha lijo tse ngata tsa lipapali savvy.
Nahana ka koranta ea lijo ea hao e le ntho e latelang ho morupeli oa hao ho u botsa hore na u hlile u batla ho ja. Na khetho ea lijo e u atametsa haufi le 'mele eo ue batlang kapa u furalle lipakane tsa hau? Ho ea ka National Academy of Sports Medicine, e mong le e mong o lokela ho ngolisa lijo tsa bona, esita le tsebo ea ho ikoetlisa. Likoranta ke tsela e ntle ea ho eketsa tlhokomeliso ea lijo le boikarabello, ho fana ka boitsebiso bo thusang le thuso ka moralo oa lijo.
Lingoliloeng tsa lijo li ka ba bonolo, tsa rekota lijo tse phetseng hantle ka makhetlo a 'maloa ka letsatsi, kapa tse rarahaneng joaloka lik'hilojule , ligrama le ho arola lihlopha tsa lijo tse ngata. Ho sa tsotellehe koranta eo u khethang ho e sebelisa, e lokela ho kenyelletsa hantle ka tsela eo u phelang ka eona, le ho u susumelletsa hore u je hantle ho finyella lipakane tsa hau.
Rera 'me U Lokise Lijo Tsa Hao
Ho ithuta ho rera le ho ja lijo tse phetseng hantle ke e 'ngoe ea lipapali tsa bohlokoa ka ho fetisisa tseo ba li sebelisang ho finyella liphello tse atlehileng. Mokhoa ona o tloaelehileng oa phepo e khothalletsa ho ja hantle nakong ea beke 'me o chesa' mele ea rona bakeng sa ho sebetsa. Ho ja lijo tse nepahetseng ho boetse ho etsa hore 'mele o chese mafura ka tsela e atlehileng bakeng sa ho ntlafatsa' mele.
Sena se tla bolela hore u behelle ka thōko nako ea ho reka, ho pheha le ho arola lijo tse phetseng hantle. Ka bomalimabe, ha bophelo bo le maphathaphathe, ba bangata ba rona re khetha lijo tse potlakileng le tse bonolo tse etsoang ho e-na le boleng ba sebele lijo tse lokiselitsoeng lapeng. Ho ea ka Lekhotla la Amerika la ho ikoetlisa, ho ba le moralo ke habohlokoa bakeng sa ho itlhopha pele ho lijo. E le hore u finyelle 'mele oo u o batlang, ena e tla ba e' ngoe ea mekhoa ea bohlokoa ka ho fetisisa eo u ka e sebelisang.
E le hore u lule u le tseleng, behella ka thōko letsatsi le le leng nakong ea beke ho pheha ka bongata, sebelisa li-crockpot, li-preg veggies le ho arola lijo. Ha u laola seo u se jang, u laola mokhoa oa ho ikoetlisa. Tse latelang ke lijo tse tloaelehileng tsa ho ikoetlisa tse kenyelletsoeng ho qeta beke le beke ea lijo:
- Li-pitsa tsa pitsa
- Litapole tse monate
- Raese e tšoeu kapa e tšoeu
- Likhola tsa asparagus
- Khethoa meroho e tala (pelepele, celery, broccoli)
- Quinoa
- Steel khaola oats
- Mahe a phehiloeng
- Mobu o omeletseng oa Turkey
Ho sebelisa nako ea Nutrient
Baatlelete ba tsejoa hore ba je ka makhetlo a 'maloa ka letsatsi ho finyella le ho boloka boikoetliso bo nepahetseng bakeng sa papali ea bona. Sena se boetse se bitsoa nako ea limatlafatsi . Liphuputso li bontša hore ho aroloa lijo tse fokolang ho pholletsa le letsatsi ho ka eketsa metabolism, ho matlafatsa mesifa ea protheine (growth), le ho khothalletsa tahlehelo ea mafura. E boetse e bontšoa ho boloka litekanyetso tsa mali (tsoekere) ea mali, ho eketsa matla, le ho boloka re ikutloa re khotsofetse nakong ea letsatsi.
Ho tloaelehile ho batho ba sebetsang 'meleng le ba nang le matla a ho ikoetlisa hore ba sebelise nako ea limatlafatsi e le tsela ea ho thusa ho theha ponahalo e mahlahahlaha, ea lipapali. Ho ea ka Journal of International Society of Sports Nutrition , ts'ebetso ea lipapali e ntlafatsa ha lik'habohaedreite le liprotheine li jeloa ka nako e nepahetseng pele le ka morao ho sebetsa. Mohlala o latelang ke letsatsi le tloaelehileng la nako ea limatlafatsi (sebaka sa lihora tse 3) bakeng sa baatlelete:
- 6 am: 1 protheine source + 1 mafura a lik'habohaedreite + 1
- 9 hoseng: protheine ea protheine + 1 litholoana kapa meroho
- Motšehare: 1 protheine mohloli + 1 lik'habohaedreite
- 3 pm: protheine ea bohobe
- 7: 1: 1 protheine mohloli + 1 mafura a lik'habohaedreite + 1
Le hoja melemo e mengata e bontšoa ka nako ea limatlafatsi, ho sebelisa mokhoa ona ke khetho ea botho. Baatlelete ba bang le batho ba baholo ba mafolofolo ba khetha ho ja lijo tse tharo tse kholo ka letsatsi tse tloaelehileng bakeng sa ho ja lijo tsa hoseng, motšehare le lijo tsa motšehare.
Ja Joaloka Moatlelete
Ba bangata ba rona re nahana ho ntlafatsa matla a rona a ho phela hantle le ho finyella ho bapala lipapali ho bolela ho tsoela pele ho ja. Sena ke seo re se lumelang ka katleho ea ho rekisa. 'Nete ke tse ngata tsa lijo tsena tse thibelang lik'hilojule tse ngata , tse nang le phepo e nepahetseng,' me li ka baka kotsi ho feta tse ntle. 'Mele ke mochine o sebetsang hantle' me o hloka matla a ho ntlafatsa bophelo bo botle le ho phela hantle.
Ho tlosoa 'mele oa limatlafatsi tse bohlokoa ho fokotsa bokhoni ba rona ba ho lahleheloa ke mafura, ho boloka mesifa, le ho hokahanya ho theola metabolism. Ho ja joaloka moatlelete ho bolela ho ja hantle, ho se je lijo tse fokolang, ho finyella 'mele oo re o batlang. Ha u khetha ho ja lijo tse ngata tse nang le limatlafatsi tse fapaneng ho tšehetsa mokhoa o sebetsang oa bophelo ke ha u fumana liphello tse ntle.
Ho ea ka Journal of International Society of Sports Nutrition , e le ho sireletsa mesifa, ho lahleheloa ke mafura le ho boloka lipapali tsa lipapali tse fokolang tsa caloric li sebetsa hantle. Ka mantsoe a mang, lijo tse feteletseng tsa caloric tse felisang limatlafatsi tsa bohlokoa hase tsela e molemohali ea ho finyella lipakane tsa 'mele.
Merero ea lijo e latelang e kenyeletsa phepo e nepahetseng ea lipapali le ho thusa baatlelete ho shebahala hantle ha ba ntse ba etsa sohle se matleng a bona:
Mohlala oa moralo oa letsatsi le leng le le leng oa lijo (hoo e ka bang lik'halori tse 1800) bakeng sa mosali ea sebetsang a ka kenyeletsa:
- Lijo tsa 1 - lehe le le leng le makhooa a mabeli a makhooa a qhoqhoa, a tlatsoa ka salsa le 1 litholoana tsa senoelo
- Lijo tsa 2 - 4 tablespoons hummus ka 1 kopi ea lihoete tsa bana, kapa limela tsa celery
- Lijo tse 3 - Salase e tala e makhasi a lekhasi le khoho e halikiloeng (6 oz.), Senoelo sa senoelo sa linaoa tse kopiloeng, likhapi tse 2 tse khethiloeng limela, le salsa bakeng sa ho apara
- Lijo tsa 4 - ½ senoelo sa yogurt e hlakileng e nang le senoelo sa likotoana tsa li-blueberries
- Lijo 5 - Salmon e halikiloeng (8 oz) ka lemon, ½ e kopi ea raese e sootho, le likhapi tse 2 tse phehiloeng li-flocco tsa broccoli
Mohlala oa moralo oa letsatsi le leng le le leng oa lijo (hoo e ka bang lik'hilojule tse 2500) bakeng sa banna ba sebetsang ba ka kenyeletsa:
- Lijo tsa 1 - 3 mahe a feletseng a qhibiliha, lik'hilograma tse 1½ tsa yogurt e otlolohileng le ½ senoelo sa blueberries, le granola ea 1/3 ea senoelo
- Lijo 2 - Li-coated protein shake ( 2 scoops protheine e phofo , ¾ senoelo sa likotlolo, ¼ senoelo sa lebese la kokonate, 1 tbsp. Peo ea folaxe, metsi)
- Lijo 3 - Mohope o omeletseng o omeletseng (8 oz.) Burger o phuthetsoe ka lettuce e nang le langa le le lej, eiee, e hloekileng mosetareta, likopi tse 3 meroho e tala
- Lijo 4 - Ho kopanya liprotheine tse kopantseng (joaloka ka holimo)
- Lijo tse 5 - Khoho e halikiloeng (6 oz), ½ ea senoelo sa salate ea quinoa le kopi e 1 ea broccoli
Ja lijo tsa mesifa
Ho ea ka lipatlisiso, phepo e tlatsetsa haholo ho nts'etsopele ea mesifa . Ka bomalimabe, ba bangata ba rona re bonts'a mosebetsi oa rona oa ho ikoetlisa 'me re lebala ho ja hantle ke karolo ea ts'ebetso ea koetliso. Hangata batho ba baholo ba sebetsang ba etsa liphoso tsa ho ja ka mor'a tlhahisoleseding e fosahetseng ea phepo e nepahetseng kapa merero ea lijo.
Ho haha mesifa ke mosebetsi o boima le phepo e nepahetseng ea lipapali ke ea bohlokoa bakeng sa mokhoa ona. Merero ea ho ja e tla fapana ho motho ka mong le ho ea ka mokhoa oa bophelo le sebopeho sa mosebetsi. Ha ho mohla e lekanang le boholo bo lekanang le ho haha setho sa 'mele kapa lijo tsa lipapali. Baetsi ba 'mele le baatlelete ba bang ba lokela ho ntlafatsa lijo tsa bona ho latela matla a lipapali tsa bona, ho ea ka pampiri e hatisoang koranteng ea Journal of the International Society of Sports Nutrition . Sena se kenyeletsa mefuta e sa tšoaneng ea macronutrients (liprotheine, carbs le mafura) tse khethehileng bakeng sa motho ka mong.
Nahana ka Metsi e le ea bohlokoa haholo
Metsi a boleloa hore ke limatlafatsi tse bohlokoa ka ho fetisisa lijong tsa lipapali. Ho ikoetlisa kamehla ho etsa hore re rohakane mme ho eketsa litlhoko tsa rona tsa ho noa metsi. Ho etsa sebapali sa rona ka ho fetisisa le ho finyella 'mele oo re o batlang ho tla hloka ho noa metsi a mangata .
Metsi a etsang karolo e fetang halofo ea 'mele oa motho, a laola mocheso oa rona, a boloka ts'oaetso le ho sireletsa litho tsa rona. E boetse e phetha karolo e kholo mokhoeng oa mesifa, ho tsamaisa limatlafatsi, le ho tlosa chefo ea 'mele ea rona. Re sitoa ho phela ntle ho metsi le ho ikoetlisa ho hloka hore re noe le ho feta. Ho ea ka Mokhatlo oa Amerika oa Boikoetliso, re ka lahleheloa ke karolo ea boraro ea metsi nakong ea boithapollo ba lihora tse le 'ngoe, ho itšetlehile ka matla le maemo a tikoloho.
Ho lula hydrated ke habohlokoa bakeng sa ho sebetsa hantle 'meleng le ts'ebetso ea lipapali. Lipatlisiso li fane ka litlhahiso tse sa tšoaneng bakeng sa ho noa metsi ho itšetlehile ka mabaka a mangata ho kenyeletsa lilemo, boemo bo botle ba bophelo, boemo ba mosebetsi, le moo u lulang teng. Ka kakaretso, o lokela ho noa metsi a lekaneng e le hore u se ke ua ikutloa u nyoriloe.
Letšoao le letle la ho hlatsoa metsi hantle le na le merobo e se nang mebala kapa e khanyang. Hape ke habohlokoa ho noa metsi pele, nakong, le kamora 'mele.
Lisebelisoa tse ka Thusang
Baatlelete ba bangata le batho ba baholo ba mafolofolo ba sebelisa li-supplements ho ntlafatsa ts'ebetso ea lipapali, ho etsa hore mesifa e hōle le ho hlaphoheloa, le ho eketsa tahlehelo ea mafura. Lipatlisiso li bontša hore li-supplement tse ling li molemo ho feta tse ling 'me li ka fana ka sepheo sa lenaneo la hau la phepo ea lipapali . Leha ho le joalo, ho hloka taolo ea tlatsetso le taolo ea boleng ho ka bolela boleng bo bobe le sehlahisoa se se nang thuso.
Ho khetha ho nka lisebelisoa ke khetho ea botho. Liphuputso tsa meriana ea meriana li tsoela pele ho hlahloba karolo ea litlatsetso 'me ho buelloa ho hlahloba liphuputso ho etsa qeto ea hore na li nepahetse ho uena. E boetse e eletsoa ho buisana le ngaka pele u nka li-supplement.
Lentsoe le Tsoang ho
Nete ea phepo ke tsela e 'ngoe ea ho hlalosa ho ja ho finyella lipakane tsa boithabiso ba hao le ho finyella' mele oo u o batlang. Baatlelete le batho ba baholo ba mafolofolo ba kenyelitse phepo e nepahetseng ea lipapali ho hlahisa tahlehelo ea mafura, ho ntlafatsa ts'ebetso ea lipapali, le ho ntlafatsa mokhoa oa ho bapala. Boholo ba litlhoko tsa rona tsa limatlafatsi tsa letsatsi le leng le le leng li ka finyelloa ho ja lijo tse ngata tse nang le limatlafatsi tse ngata ho tšehetsa litlhoko tsa nama tsa mosebetsi oa rona le tsela eo re phelang ka eona. Ho sebelisa phepo ea lipapali ho kenyelletsa lijo tsena tse phetseng hantle, ho re lumella ho finyella 'mele oo re o batlang,' me o sebetsa hantle ha o kopantsoe le ho ikoetlisa kamehla.
> Mehloli:
> Chad Kerksick le al., Nako ea nako ea nako, boemo ba boemo, Journal ea Mokhatlo oa Machaba oa Lipapali , 2008
> Dominique Adair, MS, RD, KE HLOKA BOKHOA E LE 'NGOE ... HO HLOKAHALA HO HLOKAHALA HO BOPHELO BA KHETHO, National Academy of Sports Medicine, 2014
> Eric R Helms et al., Likeletso tse thehiloeng ka bopaki bakeng sa tlhōlisano ea tlhophiso ea 'mele ho itokisetsoa: phepo e nepahetseng le tlatsetso, Journal ea Mokhatlo oa Machaba oa Lijo tsa Ntoa , 2014
> Eric T Trexler le al., Phetoho ea metabolic ho fokotsa boima ba 'mele: sepheo sa moatlelete, Journal of International Society of Sports Nutrition , 2014
> Tiffani Bachus, RDN le al., Bophelo bo Botle ba bophelo, Fit Life, Prepping Meal 101, Lekhotla la Amerika la ho ikoetlisa, 2015