Lijo tsa Paleo, Atkins le South Beach e ka ba khetho e ntle bakeng sa baatlelete
Lijo tse phahameng tsa liprotheine li atisa ho ba tse tloaelehileng ho baatlelete ba bangata, kaha lipatlisiso tse eketsehileng tsa karolo ea phepo e phethoang ts'ebetsong li ntse li eketseha. Ntle ho moo, mekhoa ea lijo e kang Paleo le Bohetene, hammoho le filosofi ea ho ja e hloekile, ea tsebahala.
'Nete ea taba ke hore feela joaloka mekhoa ea koetliso e tla fa baatlelete ba sa tšoaneng, liphello tse fapaneng; merero e sa tšoaneng ea ho ja e tla etsa hore baatlelete ba fapaneng ba etse se fapaneng.
Tsohle ke motho ka mong. Leha ho le joalo, ho na le lipatlisiso tse tšehetsang tšebeliso ea lijo tse phahameng tsa protheine bakeng sa ts'ebetso ea baatlelete ba matla le ba mamello.
Lijo tse phahameng tsa protheine le tahlehelo ea boima ba 'mele
Ho tsebahala ha liprotheine tse phahameng ho feta ho bapalami ho ba batlang ho lahleheloa ke boima ba 'mele. Lijo tse phahameng tsa protheine tse kenyang lik'habohaedreite ka mofuta oa bohobe, pasta le litapole le lik'hilojule tse fokolang hangata li bontša ho lahleheloa ke boima ba pele ka lebaka la tahlehelo ea metsi e hlahang le mesifa ea glycogen e felisoang . Haeba u etsa koetliso e matla kapa ho mamella u ka 'na ua tseba hore ho felisoa ke glycogen ke e' ngoe ea mabaka a bonk 'a baatlelete kapa' otla lerako 'ka tlhōlisano ea mamello. Ha ho na bonolo ho fumana matla, ka mofuta oa glycogen, re fela re tsoa mafura.
Lijo tse Phahameng tsa Protheine le Moithaopi oa Mamello
Glycogen ke matla a bolokiloeng a mesifa, 'me e thusa mesifa hore e boloke metsi. Kopano ena ke ea bohlokoa bakeng sa ts'ebetso ea lipapali tsa mabala.
Ho tlosa mabenkele ana a matla ha ho letho le tla ntlafatsa katleho ea lipapali. Leha ho le joalo, lipatlisiso tse tsoang Univesithing ea Ohio State li bontša hore 'mele ea rona e ka ikamahanya le ho fumana matla libakeng tse ling, joaloka lichelete tsa thepa le hore lijo tsa lipapali ha lia nepahala joaloka pele.
Ha e le hantle, bafuputsi ba ne ba sheba li-marathoners tse phahameng tse tloaelehileng ho ja lijo tse nang le lik'hemik'hale tse nang le karolo ea 10 lekholong ea carbs, karolo ea 19 lekholong ea protheine, le karolo ea 70 lekholong ea mafura, le ho li bapisa le lihlopha tse ling tse phahameng tsa marathon tse khethang ho ja lijo tse nang le lik'hemik'hale tse 59 lekholong. karolo ea lekholo ea protheine, le mafura a 25 lekholong.
Ntle le lijo tsa bona, baatlelete ba ne ba tšoana le boemo ba bona bo phahameng, lilemo, ts'ebetso, histori ea koetliso le bokhoni bo phahameng ba oksijene.
Hona joale mona ke karolo ea mahlomola: Nakong ea teko e etsang hore baatlelete ba nke boholo ba likhase tse ngata tsa oksijene bakeng sa ho lekanya litekanyetso tsa carb- le mafura a chesang, mahlaseli a tlaase a likoloi a tlaase a ne a le 2.3-a phahame ho feta tekanyo ea lipapali tse phahameng tsa carb : 1.5 khahlanong le ligrama tse 67 ka motsotso. Ho feta moo: Lihlopha tsena tse peli li ne li sa tšoane haholo ka tšebeliso ea oksijene, litekanyetso tsa ho ikitlaetsa , kapa ho sebelisoa ha k'halori.
Haeba u moatlelete oa mamello, ho ka 'na ha nka nako hore u tloaele ho etsa sejo se phahameng sa protheine, kapa esita le haeba ho na le mafura a mangata joaloka thuto ena. Empa ho ka ba molemo ho leka haeba u batla tsela ea ho ntlafatsa linako tsa hau.
Lijo tse Phahameng tsa Protheine le Matla baatlelete
Lijo tsa Beefy li tšoana le baatlelete ba matla le ba ratang li -Cross-Fit . Liprotheine ke tsa bohlokoa ho baatlelete hobane e thusa mesifa ho itokolla ho khatello ea kelello ea hore boikoetliso, haholo-holo boikoetliso bo matla , e ba beha. Ho khothalletsoa hore batho ba sebetsang 'meleng ba je pakeng tsa 0,64 le 0.91 dikgerama ka likhaima tsa bodyweight ka letsatsi. Empa ho ne ho tla etsahala'ng haeba oe pheta hape?
Ho fetela ho ka 'na ha e-ba le meeli ea melemo ea protheine ho feta monyako o itseng.
Ho ea ka lipatlisiso tse phatlalalitsoeng ho Journal of International Society of Sports Nutrition , liprotheine tse habeli tse nang le ligrama tse 2,20 ka pound ea bodyweight letsatsi le leng le le leng li ne li se na phello ea ho hlophisa 'mele ho batho ba koetlisitsoeng ba hanyetsanang ba sa ts'oaneng le thuto e tšoanang. Ka hona, tlhahiso e tloaelehileng ka ho fetisisa ke ho ja li-1.2 ho isa ho 1.7 dikgerama tsa protheine ka pounds ea bodyweight letsatsi le leng le le leng, ho jele lijo tse fetang tse hlano ho isa ho tse tšeletseng. Bakeng sa sebapali se boima ba lik'hilograma tse 200 ke kakaretso ea li-108 - 154 dikgerama tsa letsatsi.
Ho feta moo: Patlisiso e bontšitse hore ha u ja ligrama tse fetang 30 tsa protheine ka nako, 'mele oa hau o ke ke oa o amohela kaofela.
Mohlala oa rona, seo se bolela hore u ka ba le lijo tse hlano kapa lijo tse nang le ligrama tse 30 tsa protheine e tla be e le molemo ka ho fetisisa bakeng sa tshebetso.
Ho na le protheine e kae?
Ho etsa lijo tsa hau, ho ba le liprotheine tse phahameng, sebelisa lisebelisuoa tse ka tlase ho lijo.
| Lijo | Ho Sebeletsa Boholo | Liprotheine (ligrama) |
|---|---|---|
| Fish, cod, pheha ka mocheso o omileng | 3 oz | Ligrama tse 19 |
| Khoho, 1/2 lesele, nama feela, e halikiloeng | 3 oz | Ligrama tse 27 |
| Turkey, fatše, pheha | 4 oz | Ligrama tse 22 |
| Nama ea khomo, sirloin e holimo, e hloekisitsoe ho "mafura" a 0, a koahetsoeng | 3 oz | Ligrama tse 25 |
| Lebese, e fokotsitse mafura a 2%, e nang le vithamine A e nang le matla | 8 oz | Ligrama tse 8 |
| Tofu, e tala, e tiile | 1/2 senoelo | Ligrama tse 20 |
| Kojoana, e hlakileng, Segerike, nonfat | 6 oz | Ligrama tse 17 |
| Cheese, ntloaneng, tlaase, 2% lebese | 4 oz | Ligrama tse 13 |
| Peanut butter, tlhaho, ha ho letsoai, e boreleli | 2 Tbsp | Ligrama tse 7 |
| Lihe, li phehile, li phehiloe, li fried | 2 e kholo | 12 grams |
Kahoo ke Eng Seo Moetleleli a Lokelang ho se ja?
Ha e le hantle, moralo oa lipapali tsa moetlele o lokela ho ba motho ka bomong ho finyella litlhoko tsa koetliso le tlhōlisano. Ho ka 'na ha nka teko le phoso ho fumana karolelano e phethahetseng ea lik'habohaedreite, liprotheine le mafura tse tla thusa' mele oa hao hore o sebetse hantle. Boiteko bo tla ba ba bohlokoa.
> Mehloli:
> Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. Liphello tsa ho ja liprotheine tse phahameng (4.4 g / kg / d) libopeho tsa 'mele ho batho ba koetlisitsoeng. Leqephe la Mokhatlo oa Machaba oa Lijo Tsa Ntoa 2014 11:19. NA: 10.1186 / 1550-2783-11-19.
> Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones Mokhoa o motle oa ho etsa liprotheine tse phahameng ka ho fetisisa o susumelletsa masapo a marapo a liprotheine ho batho ba bacha le ba hōlileng. J Ke lijo tsa Assoc. 2009 Sep; 109 (9): 1582-6. doi: 10.1016 / j.jada.2009.06.369.
> Volek JS, Mohammad DJ, Saenz C, Mohawk LJ, Mohawk Kansas, Mohawk JM, Mohawk JM, Mohawk CX, Mohawk JM, Mohawk CM, Lee Mohawk, Schuenke MD, Aerni G, Krawer WJ, Phinney SD. Litšobotsi tsa metabolic tsa liketo-tse lumellanang le li-runners tsa mamello. Metabolism. 2016 Mar; 65 (3): 100-10. doi: 10.1016 / j.metabol.2015.10.028. Epub 2015 Nov 2.
> Mokhoa o nepahetseng oa tlhabollo le tlhabollo - Tlhaloso ea boemo bo kopanetsoeng e ngotsoeng ke American Dietetic Association (ADA), Dietitians tsa Canada (DC) le American College of Sports Medicine (ACSM). Meriana le Saense ka Lipapali le ho ikoetlisa, March 2009 - Buka ea 41 - Tlhahlobo ea 3