Itšetleha ka Tokelo ea ho Fumana Liphetho
U entse qeto ea ho ba sebōpeho, ho theola boima ba ' mele le ho fokotsa mafura a' mele . Ho iketsetsa hantle le ho itšetleha ke lipakane tse kholo empa ho sebelisa mekhoa e nepahetseng ho tla ba bohlokoa bakeng sa katleho ea hau. Ho sebelisa lenaneo la ho ikoetlisa la motsoalle oa hau kapa ho ja lijo tse ncha ka ho fetisisa ho ka 'na ha utloahala hantle empa seo se sebetsang bakeng sa e mong hase kamehla se molemo ho e mong.
Mohato o latelang ho fihlella lipakane tsa hau tsa ho ikoetlisa ke ho tseba ho e etsa ka tsela e nepahetseng. Sena se tla bolela ho batlisisa phepo e nepahetseng ea bopaki e bontšitsoeng hore e sebetse hantle. Limakasine le lisebelisoa tsa marang-rang tse sa tšepahaleng hase kamehla li emelang linnete tse feletseng mabapi le ho ikoetlisa le phepo e nepahetseng. Ho tla ba habohlokoa ho atamela ho fumana maemo a nepahetseng le ka boitsebiso bo nepahetseng ho finyella lipakane tsa hau.
Batho ba bangata ba iketsetsa (DIY) mananeo a phepo e nepahetseng le a ho ikoetlisa ha ba khothalletsoe ho ba bacha kapa esita le ho batho ba baholo ba sebetsang. Ho ka 'na ha e-ba ho lekang ho sebelisa lijo tse ncha ka ho fetisisa tse fanang ka tšepiso ea khoeli ka khoeli, empa litšepiso tse se nang letho li lekana le liphello tse nyahamisang. Ha ho tluoa tabeng ea lipakane tsa bophelo bo botle le ho ikoetlisa, ke habohlokoa hore u itokisetse ka lithulusi tse nepahetseng tse ka u tšehelang hantle le ho fana ka liphello tsa nako e telele.
Lebaka la ho thibela lik'hilojule tse ka sebetsang khahlanong le uena
Ba bangata ba lōna ba lumela ho khaola lik'halori morao ke tsela e molemo ka ho fetisisa ea ho theola 'mele le ho fokotsa mafura a' mele. Lijo tsa ho lokisa ka potlako li ema ka morao khopolo ena empa lipatlisiso li bontša ho fokotsa lik'hilojule li ka 'na tsa sebetsa khahlanong le uena.
Ha ho na letho le teng lijong tse tlaase haholo, lipilisi kapa phofo e etsang 'mele o phetseng hantle. Ho hlaka ho hloka phetoho e phetseng hantle ea bophelo. Sena se kenyelletsa ho ja le ho ikoetlisa ho phetseng hantle ho finyella lipakane tsa hau.
Lekhotla la Amerika la ho ikoetlisa le bontšitse thibelo ea lik'halori e ka fella ka ho boloka mafura . Ha lik'hilojule li ntse li fokotseha, 'mele o qala ho kopanya metsoako e bolileng le mesifa. Liphello tse ling tse mpe li ka kenyelletsa mokhathala, molichaba, ho patoa, ho halefa ka mpeng esita le ho eketseha ha boemo ba k'holeseterole.
E le hore u itšetlehe ka tsela e nepahetseng, ho ja hantle ebile ha ho joalo hakaalo ke filosofi e molemo. Lijo tse phelisang hantle, haholo-holo limela li na le lik'hilojule tse fokolang empa li na le limatlafatsi tse re lumellang hore re je haholo lijong tsa rona tsa letsatsi le letsatsi.
Ha re ja mefuta e metle ea li-macronutrients (liprotheine, lik'habohaedreite, mafura), re khona ho itšetleha ntle le ho senya mesebetsi e nepahetseng ea 'mele. Ho noa ho nepahetseng ha lik'halori ho boloka metabolism ea rona , ho re lumella hore re lahleheloe ke mafura le ho eketsa mesifa ea mesifa.
Ho ea ka American College of Sports Medicine, basali ba lokela ho ja lik'hilojule tse ka tlase ho 1200 ka letsatsi le banna ba ka tlaase ho 1800 lik'hilojule. Haeba motho a kopanela boikoetliso bo tloaelehileng, litekanyetso tsa caloric li tla eketseha ho finyella litlhoko tse eketsehileng tsa 'mele.
Ntho ea ho nka : Tlohela lijong tse tlaase haholo, u je bakeng sa bophelo bo botle, u je bakeng sa lipakane tsa sebele, u je lipapali tsa lipapali . Kamello ena e tla etsa hore ho be le se nepahetseng le ho itšetleha ha o ntse o khona ho boloka bophelo bo botle.
Etsa kopo ea phepo e sebetsang
Lijo tse nepahetseng li phetha karolo e kholo ho finyella 'mele o mele o bobebe. Ntle le ho ja lijo tse nepahetseng ho tšehetsa mesifa ea ho hōla, ho ka etsahala hore ebe u soetsehile ebile u tsielehile. Batho ba baholo le baatlelete ba sebetsang ba nka lijo tse nang le phepo e nepahetseng e le ho ntlafatsa mosebetsi oa bona le ho hlophisoa ha 'mele.
Haeba o sebelisa ho ja hantle ho tloha qalong o tla ba le bohale ho bao ba lakatsang eka ba ka kenya tlatlisong. Ho ikoetlisa u le mong ho molemo empa ho tla ba ho tlatswa ha phepo e nepahetseng e etsang phapang ea kamoo 'mele oa rona o shebahalang kateng. O batla ho fetola 'mele oa hau? Ho tla fetola seo u se jang letsatsi le leng le le leng.
Batho ba baholo ba bangata ba sebetsang le baatlelete ba sebelisa leano la karolelano ea 80/20. Moralo ona o bontša hore karolo ea 80 lekholong ea katleho ea rona ea boikoetliso e tlisoa ke phepo e nepahetseng ea lijo le karolo ea 20 lekholong e setseng ho tloha boikoetliso.
Re ka boela ra sheba tekanyo ea 80/20 ka mekhoa e nepahetseng ea phepo e nepahetseng. Sena se tla bolela hore karolo ea 80 lekholong ea seo re se jang e tsoa ho boleng ba bophelo bo botle, haholo-holo limela. Mahlaseli a setseng a 20 a lumella li-indulgences tseo tse nyenyane ho ja lijo tse nepahetseng.
Ka mokhoa o mong, ho sebelisa phepo e nepahetseng e sebetsang e tla ba habohlokoa ho fokotsa boima ba 'mele, ho fokotsa mafura a' mele le ho fumana mesifa.
Mokhoa oa ho nka : Sebelisa moralo o nepahetseng oa phepo ho tšehetsa mesifa ea ho hōla, ho boloka metabolism e phetseng hantle le ho susumetsa mafura a tukang.
Litaba tsa Bonus le mefuta ea sesebelisoa : rera lijo tsa bophelo bo botle le lijo tse sa hlahisang lijo ho finyella lipakane tsa hau.
- Sebaka sa lijo tsa hoseng sa matla se ka kenyelletsa mohloli o nepahetseng oa protheine joaloka mahlo a makhooa a qhibilihantsoeng, sengoathoana sa setlolo sa peō, le 1/4 sliced avocado. (protheine e bolileng, lik'habohaedreite tse phahameng tse phetseng hantle, mafura a phetseng hantle)
- Snack e ka kenyelletsa apole e nang le sliced ka khaba e le 'ngoe ea tlhaho ea pereate ea tlhaho kapa linate tse ling tsa linate. (lik'habohaedreite tse ntle tse ntle le mafura a phetseng hantle)
- Lijo tsa motšehare li ka kenyelletsa letsoele la khoho la khoho la khokho ea 4oz lehlakoreng la litlhapi tse tala. (e nang le protheine e bolileng, e nang le lik'habohaedreite tse nang le mafura)
- Snack e ka kenyelletsa 1/2 senoelo sa cottage chisi e tlaase le 1/4 senoelo se nang le phaenepa e ncha. (liprotheine, lik'habohaedreite tse phetseng hantle)
- Lijo tsa lijo tsa mantsiboea li ka kenyelletsa salmon e entsoeng ka 4oz, litapole tse nang le litapole tse halikiloeng, le salate e tala (matla a spinach, kale, chard) a nang le asene ea balsame (protheine, carbs e ntle, carbs fibrous, mafura a phetseng hantle)
Tsepamisa maikutlo ka ho lahleheloa ke mesifa le ho se lahleheloe ke 'mele
Ho itšetleha ka tsela e nepahetseng ho tiisa hore re khona ho fokotsa mafura a 'mele ha re ntse re fumana mesifa. Ena hase nako ea ho thibela limatlafatsi tse hlokahalang bakeng sa ho tšehetsa 'mele o sebetsang. Ho haha mesifa ke mosebetsi o thata 'me o hloka phepo e nepahetseng ea lipapali . Bofetoheli bo na le lisele tse mafolofolo tse sebetsang haholo tse hlokang li-macronutrients tsohle, haholo-holo liprotheine.
Ha sepheo sa rona se fetela ho phepelo e nepahetseng ea lijo e le sesebelisoa se matla sa ho finyella lipakane tsa rona, re itokolla ka ho ikhulela. Sepheo ke ho ba mahlahahlaha le mesifa mme sena se ke ke sa fumaneha ntle le phepo e nepahetseng.
Ho qoba lijo tse tloaelehileng tsa liphoso tsa ho thibela lik'habohaedreite le mafura ho tla u thusa. Li-carb ke mohloli o matla oa 'mele le lihlahisoa tse phetseng hantle tse etsang hore metabolism e be teng le ho thusa ho boloka li-hormone mosebetsi. Ho phaella moo, ho ja protheine e lekaneng ho bohlokoa bakeng sa ho hōla ha mesifa le ho lokisa.
Ntho ea ho nka : Etsa hore motho a je ka tsela e nepahetseng ho fokotsa tahlehelo ea mafura le ho hōla ha mesifa. Ha u sebelisa tekanyo e nepahetseng ea li-carb tse ntle, mafura le liprotheine li tla u nolofalletsa ho finyella lipakane tsa hau tsa ho ikoetlisa.
Ho ikoetlisa ho Etsa Tlhaloso ea Sefuba
Ho sebelisa lenaneo le tsoelang pele la ho ikoetlisa ke habohlokoa ho theha boima ba 'mele (mesifa) le ho finyella lipakane tsa hau . Ho ea ka American College of Sports Medicine , koetliso ea ho hanyetsa ke karolo ea bohlokoa ea lenaneo la batho ba baholo ba ho ikoetlisa. E lokela ho ba boima ho lekaneng ho ntlafatsa matla a mesifa le mamello ha o ntse o eketsa boholo ba mesifa.
Ho tla ba bohlokoa ho khetha lenaneo le nepahetseng la ho ikoetlisa bakeng sa hau. Lumella hore u be moqali 'me u thabele mokhoa oa ho ithuta ho phephetsa' meleng oa hao. Batho ba baholo ba sebetsang le baatlelete ba lokela ho tsoelapele ka mananeo a tsoelang pele ho theha pherekano ea mesifa le ho fokotsa likarolo tsa ho itšireletsa.
Ho nka : ho kenyelletsa koetliso ea ho thibela boima e le karolo ea bohlokoa ea lenaneo la hao la ho ikoetlisa. Lumella hore u be moqali 'me u tsoele pele ka lenaneo le tsoelang pele la ho ikoetlisa.
Lisebelisoa:
> ACSM Fit Society® Leqephe, ho phatlalatsoa ka bokhutšoanyane ho American College of Sports Medicine, ho ja lijo tse nyenyane: Ha lijo li le mahlatsipa , 2010, pg. 5
Koleji ea Amerika ea ho ikoetlisa, ea Fit Bophelo, Ho ja Haholo Hanyane ho Tla Etsa Lipakane Tsa Fat-Loss, 9/8/15