Phapanyetsano ea lik'habohaedreite. Molao-motheo oa phepo e nepahetseng, mafura a tukang

Motho e mong le e mong ea kileng a khomarela lijo tse nang le lik'hilojule tse tlaase o tseba hore phello ea lehlakoreng la ho boima ba 'mele ke ho senyeha ha mesifa. Ke hore, ka lebaka la mefokolo e tebileng, re tla mpefala, empa hape le 'mele o hlephileng. Ka tlhaho, phello ena e tšoanela ho feta tsohle.

Ha e le hantle, u ka eletsa ho fokotsa nako nakong ea lijo ho kopanela lipapaling ka mafolofolo. Empa, ka lekhetlo la pele, haeba lijo tse thata li hlokomeloa, lihloliloeng li tla fetela 'musong o thata "oa moruo, e le ho leka ho boloka mafura. 'Me, ka lekhetlo la bobeli, ha u e-na le salate e tala le lesoba ka menu ea hao, ha u batle ho etsa joalo ka tsela e itseng, hobane boikutlo bo fokolang ka lijo tse joalo bo tla hlaha.

Ho na le maikutlo a hore boemo bo ka lokisoa ho sebelisa melao-motheo ea liprotheine tsa lijo. Leha ho le joalo, ho thibela ka thata lik'habohaedreite ho ke ke ha etsahala hore ho be le cheseho e kholo ea ho ruta lipapali. Ke mofuta ofe oa ho ikoetlisa, esita le botsoa?

Ka lehlohonolo, kajeno ho na le mokhoa o lumellang feela ho tlosa mafura a mangata, empa le ho pholosa mesifa. Mokhoa ona o bitsoa phetoho ea lik'habohaedreite. Mokhoa ona oa ho theola boima bo atile haholo har'a baatlelete, haholo-holo ba ratang ho haha 'mele. Leha ho le joalo, esita le ba kenang lipapaling hore ba lule ba lekana, ba ka rua molemo ka ho feletseng ho lijo tsena.

Phetoho ea lik'habohaedreite e itšetlehile ka hore lijo tsa letsatsi le letsatsi li fetola boholo ba lik'habohaedreite. Hona joale ha ho na letho le fokolang, empa ho fapana le hoo, li hlahisoa ka bongata. Nako eohle ea ho lahleheloa ke boima ka ho ja ena e arotsoe ka matsatsi a mane a letsatsi. Matsatsing a mabeli a pele palo ea lik'habohaedreite e fokotseha, empa liprotheine lijong li lokela ho lekane. Kahoo, mekhoa ea baatlelete ba lihlopha tsa 'mele e fana ka matsatsi a tlaase a lik'habohaedreite ho ja ligrama tse 3-4 tsa protheine le ligrama tse 0.5-1.5 tsa lik'habohaedreite ka kilogram ea boima ba' mele. Letsatsi la boraro la lijo li na le lik'habohaedreite tse ngata, nakong ena ho khothalletsoa ho ja ligrama tse 5-6 tsa lik'habohaedreite le 1-1.5 dikgerama tsa protheine ka kilogram (hopola hore litekanyetso tsena li baloa ho baatlelete ba rutang ka mafolofolo). Letsatsi la bone le fana ka maikutlo a hore liprotheine le lik'habohaedreite lijong li tla lekanngoa, ke hore, ka kilogram ea boima ba 'mele li tla ba le ligrama tse 2-3 tsa protheine le lik'habohaedreite tse lekanang. Qetellong ea potoloho ea matsatsi a mane, ntho e 'ngoe le e' ngoe e pheta. E le hore u finyelle sephetho, ka molao, ho kgothaletswa hore o phete phetoho ea lik'habohaedreite ka metsotsoana ea 10-15. Ka lebaka la ho sebelisa tsamaiso ena, boima ba 'mele bo fokotseha,' me mesifa e lula sebakeng se le seng.

Phapanyetsano ea lik'habohaedreite hase "lijo" tsa mohlolo, ntho e 'ngoe le e' ngoe e etsahala ka tlhaho, joalo ka bukeng ea physiology. Kaha ha ho na matsatsi a mabeli a pele a lik'habohaedreite, 'mele o tlameha ho fetola ho sebelisa mohloli oa matla a oona-mafura a mafura. Qetellong ea letsatsi la bobeli la "tlala" ea lik'habohaedreite mokhoa oa ho aroloa ha mafura o fihla holimo. Ho ka bonahala eka ke hobane'ng ha u sa tsoele pele ho phela ka moea o le mong, u etsa hore 'mele o be le matla a maiketsetso a "mafura"? 'Nete ke hore' mele oa motho o na le bokhoni ba ho ikamahanya le maemo maemong a sa tšoaneng. 'Me haeba khaello ea lik'habohaedreite e nka nako e telele ho feta matsatsi a mabeli, mekhoa ea khatello ea kelello e kenngoa. Likokoana-hloko li lemoha boemo bo nang le phepo e lekaneng ea lik'habohaedreite e le kotsing ea ho pholoha 'me e qala ho boloka lintho tsa bohlokoa ho boloka bophelo bo nang le mafura, ka ho qala ho "sebetsana" le sa bohlokoa hakaalo lenaneng lena la mesifa ea mesifa.

Ke ka lebaka lena lijo tse ling tse bitsoang phetoho ea lik'habohaedreite li khothalletsa ho eketsa lijo tsa lik'habohaedreite letsatsing la boraro ho fa 'mele nako ea ho "kokobela" le "ho utloisisa" hore e na le lik'habohaedreite tse lekaneng ho etsa mabenkele a glycogen. Letsatsi la bone la lijo li hlokahala ho lokisa sephetho.

Kahoo, 'mele oa tsoelapele ho lahleheloa ke mafura,' me mesifa ea mesifa e lula sebakeng se le seng. Ho sena le molemo oa ho ja ke phetoho ea lik'habohaedreite . Matsatsi a tlaase a lik'habohaedreite matsatsi a lijo tsena a kenyeletsa ho sebelisoa ha ntlo ea mahae, mahe, nama ea khomo, khoho, tlhapi. Ntle le lihlahisoa tsena, li-salate tse lokiselitsoeng ho tloha meroho e seng ea starchy kapa limela tsa meroho li khothalletsoa. Matsatsing a phahameng a lik'habohaedreite ho kgothaletswa ho ja poro ho tswa ho oatmeal, buckwheat, raese, litholoana, pasta. Joaloka karolo ea protheine, o ka lokisetsa sefuba kapa tlhapi ea khoho. Lenane la letsatsi la bone ke lijo tse leka-lekaneng, tseo boholo ba liprotheine le lik'habohaedreite li batlang li lekana.

Empa ka potlako u ka fokotsa boima ba 'mele joang ka ho sebelisa phapanyetsano ea lik'habohaedreite? Liphello, ha e le hantle, li tla ba tse fapaneng, empa, ka karolelano, ka ho khomarela ka tieo likhothatso bakeng sa potoloho ea matsatsi a mane, ho nka hoo e ka bang kilogram ea mafura a hloekileng.

Ntho e 'ngoe hape ea lijo tsena ke ho mamellana ha eona kelellong. Ha e le hantle, lijo tseo li ja haholo, ka matsatsi a phahameng a li-carbohydrate leino le monate le ka khahlisa le ntho e monate (e le hantle, ka teka-tekano). Ha e le hantle, molemo oa bohlokoa ka ho fetisisa oa ho sebelisa lijo tsena ke hore nakong ea ho lahleheloa ke boima e ntse e le mafura feela, ka hona, ho ja ho tlatsetsa ho ntlafatsa ponahalo le mokhoa oa lipapali oa ho theola boima ba 'mele.