U utloa haholo ka baatlelete le liprotheine. 'Me le hoja e le' nete hore baatlelete ba bang ba kenang boikoetliso bo matla ba ka 'na ba e-ba le tlhokahalo e fokolang ea ho fumana liprotheine tse nang le boleng boemong ba bona ba ho ja, e ka' na ea se ke ea tšoana le eo u nahanang ka eona. Matla 'ohle ao re a hlokang ho boloka' mele le likelello tsa rona, hammoho le mafura a re thusang ho ikoetlisa a tsoa lijong tseo re li jang le metsi ao re a noang.
Ho fumana hore na lik'hilojule li nepahetse hakae, 'me limatlafatsi li ka li ja, ho molemo ho nahana kamoo re sebelisang mabenkele a rona a letsatsi le leng le le leng mme re nkela matla ka tsela e nepahetseng. Ho boetse hoa thusa ho utloisisa lihlopha tse kholo tsa limatlafatsi ka mokhoa o tloaelehileng oa ho ja. Li-macronutrients tseo 'mele ea rona e li hlokang ka ho fetisisa li arotsoe likarolong tse tharo tse kholo:
- Liprotheine
- Li-carbohydrate
- Mafura
Sehlopha se seng le se seng sa lijo ke sa bohlokoa bakeng sa bophelo bo botle 'me bohle ba hloka lijo tsa sehlopha se seng le se seng sa lijo. Litekanyo tseo ho tsona re lokelang ho ja lijo tsena, leha ho le joalo, hangata ke taba ea moqoqo, haholo-holo ha ho tluoa ho baatlelete.
Liprotheine
Hangata liprotheine li bitsoa 'mele. Liprotheine li na le mekhoa e mengata e bitsoang amino acid e kopantsang litsela tse fapaneng tsa ho etsa mesifa, lesapo, liton, letlalo, moriri le lisele tse ling. Ba sebeletsa mesebetsi e meng hammoho le lipalangoang tsa limatlafatsi le tlhahiso ea enzyme.
Ha e le hantle, liprotheine tse fapaneng tse fetang 10 000 li le 'meleng.
Ho lekaneng, liprotheine tse tloaelehileng tse kenang lipapali tsa baatlelete le bao e seng baatlelete li bohlokoa kahobane ha li bolokehe habonolo ke 'mele. Lijo tse fapa-fapaneng li fana ka liprotheine tse fapaneng le liprotheine tse feletseng (tse nang le li-amino acid tse 8 tsa bohlokoa) tse tsoang haholo lihlahisoa tsa liphoofolo tse kang nama, tlhapi le mahe le protheine e sa phetheheng (e haelloang ke amino e le 'ngoe kapa ea bohlokoa) e tsoang mehloling e kang meroho, litholoana, le linate.
Baatlelete ba meroho ba ka 'na ba thatafalloa ke ho fumana liprotheine tse lekaneng haeba ba sa tsebe ho kopanya lijo.
Litlhoko tsa Protheine Bakeng sa Baatlelete
Baatlelete ba kena sehlopheng se fapaneng ho feta se tloaelehileng se seng sa ho ikoetlisa. Moatlelete o sebelisa protheine haholo-holo ho lokisa le ho tsosolosa mesifa e robehileng nakong ea boikoetliso le ho thusa ho ntlafatsa polokelo ea lik'habohaedreite ka mofuta oa glycogen. Liprotheine hase mohloli o motle bakeng sa ho ikoetlisa empa li ka sebelisoa ha lijo li se na lik'habohaedreite tse lekaneng. Leha ho le joalo, sena se kotsi, hobane ha se sebelisoa bakeng sa peterole, ha hoa lekaneng hore ho lokisoe le ho tsosolosa metsoako ea 'mele, ho akarelletsa le mesifa.
Ho khothalletsoa ts'ebeliso ea letsatsi le letsatsi
- Ka karolelano batho ba baholo ba hloka ligrama tse 0,8 ka kilogram (2.2lbs) ea boima ba 'mele ka letsatsi.
- Basebeletsi ba koetliso ea matla ba hloka li-1.4 ho ea ho 1,8 grams ka kilogram (2.2 lbs) ea boima ba 'mele ka letsatsi
- Baatlelete ba mamello ba hloka li-1.2 ho ea ho 1.4 dikgerama ka kilogram (2.2 lbs) ea boima ba 'mele ka letsatsi
Bohlokoa ba Lik'habohaedreite bakeng sa Baatlelete
Baatlelete ba matla ba lumela liprotheine tse ngata ke tsa bohlokoa ho haha mesifa. Ho hlakile hore baatlelete ba matla ba hlile ba hloka ho ba le liatla tse ngata tsa lik'habohaedreite ho aha mabenkele a lekaneng a glycogen ho fepa mosebetsi oa bona. Ke matla a koetliso ea matla a lebisang maemong a mangata a mesifa le matla.
Lebaka ke hobane tsohle tse matla haholo, li -contraction tse matla (tse kang weightlifting) li hlahisa lik'habohaedreite. Ha ho mafura kapa protheine e ka fokotsoang kapele ka ho lekana ho finyella litlhoko tsa boikoetliso bo phahameng. Li-carbohydrate tse nepahetseng li lokela ho jeoa letsatsi le leng le le leng ho tsosolosa maemo a glycogen .
Liprotheine tsa Liprotheine tse fanoeng
Litlhapi, 3 oz, 21 dikgerama
Khoho, 3 oz, 21 dikgerama
Turkey, 3 oz, 21 dikgerama
Nkhomo, 3 oz, 21 dikgerama
Lebese, 8 oz, 8 dikgerama
Tofu, 3 oz, 15 dikgerama
Yogurt, 8 oz, 8 dikgerama
Cheese, 3 oz, 21 dikgerama
Peateut butter, 2 tbsp, 8 dikgerama
Mahe, 2 e kholo, 13 dikgerama
Mohloli:
Tlhaloso ea Maemo a tsoang ho Dietitians of Canada, American Dietetic Association, le American College of Sports Medicine, Mokhatlo oa Canada oa Dietetic Practice and Research ka Winter ea 2000, 61 (4): 176-192.