Phepo e nepahetseng le ts'ebetso ea liatleletiki

Phepo e nepahetseng e ka thusa ho ntlafatsa ts'ebetso ea baatlelete. Ho phela ka mafolofolo le ho ikoetlisa, hammoho le ho ja hantle, ke tsela e molemohali ea ho lula u phetse hantle.

Ho ja lijo tse nepahetseng ho ka u fa matla ao ua hlokang ho qeta peiso, kapa ho natefeloa ke papali kapa ketsahalo e sa reroang. O na le monyetla oa ho khathala mme o sebetse hampe nakong ea lipapali ha o sa lekana.

• Lik'halori
• Likhabohaedreite
• Maro
• Tšepe, livithamini le liminerale tse ling
• Liprotheine

Lijo tse loketseng moatlelete ha li fapane hōle le lijo tse khothalletsoang motho ofe kapa ofe ea phetseng hantle.

Leha ho le joalo, palo ea sehlopha ka seng sa lijo seo u se hlokang se tla latela:

• Mofuta oa papali
• Palo ea koetliso eo u e etsang
• Nako eo ue qetang u etsa ketsahalo kapa boikoetliso

Batho ba tloaetse ho lekanya boholo ba likhalori tseo ba li chesang ka nako eohle ea boithapollo kahoo ho bohlokoa ho qoba ho nka matla a mangata ho feta ao o a sebelisang.

Ho u thusa ho sebetsa hantle, qoba ho ikoetlisa u sa ja letho. Motho e mong le e mong o fapane, ka hona o tla hloka ho ithuta:

• Nako e telele pele u ikoetlisa ho molemo hore u e je
• Ke lijo tse kae tse lekanang uena

LIEKETSE

Li-carbohydrate lia hlokahala ho fana ka matla nakong ea boikoetliso. Li-carbohydrate li bolokoa haholo mesifa le sebeteng.

• Lik'habohaedreite tse rarahaneng li fumaneha lijong tse kang pasta, bagels, mahobe a lijo-thollo le raese. Li fana ka matla, fiber, livithamini le liminerale. Lijo tsena ha li na mafura.
• Tsoekere e bonolo, e kang lino-mapholi, jeme le jelly, le lipompong li fana ka lik’hilojule tse ngata, empa ha li fane ka livithamini, liminerale le limatlafatsi tse ling.
• Ntho ea bohlokoa ka ho fetisisa ke kakaretso ea lik'habohaedreite tseo u li jang letsatsi ka leng. Karolo e fetang halofo ea lik'halori tsa hau e lokela ho tsoa lik'habohaedreite.

U hloka ho ja lik'habohaedreite pele u ikoetlisa haeba u tla ikoetlisa nako e fetang hora. U kanna ua ba le khalase ea lero la litholoana, kopi (ligrama tse 245) tsa yogurt, kapa 'muffin oa Senyesemane o nang le jelly. Fokotsa mafura ao ua jang hora pele ho ketsahalo ea lipapali.

U boetse u hloka lik'habohaedreite nakong ea boikoetliso haeba u tla be u etsa ho feta hora ea boikoetliso bo matla ba boikoetliso. O ka khotsofatsa tlhoko ena ka ho ba le:

• Li-ounces tse hlano ho isa ho tse 10 tsa limililitara tse 150 ho isa ho tse 300 tsa seno sa lipapali li natefeloa metsotso e meng le e meng e 15 ho isa ho e 20
• Li-pretzels tse peli ho isa ho tse tharo
• Sengoathoana sa halofo ho isa ho tse peli ho tse tharo (ligrama tse 40 ho isa ho tse 55) tsa granola e mafura a tlase

Kamora ho ikoetlisa, o hloka ho ja lik'habohaedreite ho aha mabenkele a matla mesifa ea hau haeba o sebetsa ka thata.

• Batho ba ikoetlisang kapa ba ikoetlisang nako e fetang metsotso e 90 ba lokela ho ja kapa ho noa lik'habohaedreite tse ngata, mohlomong le liprotheine, lihora tse 2 hamorao. Leka bareng ea lipapali, u kopanye le linate, kapa yogurt le granola
• Bakeng sa ho ikoetlisa ho nka nako e ka tlase ho metsotso e 60, hangata metsi ke sona se hlokahalang.

LIEKETSENG PROTOANE

Liprotheine li bohlokoa molemong oa kholo ea mesifa le ho lokisa lisele tsa 'mele. Liprotheine li ka sebelisoa ke 'mele bakeng sa matla, empa ke feela kamora hore mabenkele a lik'habohaedreite a sebelisoe.

Empa hape ke tšōmo ea hore lijo tse nang le protheine e phahameng li tla holisa kholo ea mesifa.

• Ke koetliso ea matla feela le boikoetliso bo tla fetola mesifa.
• Baatlelete, esita le lihahi tsa 'mele, ba hloka feela liprotheine tse eketsehileng ho ts'ehetsa kholo ea mesifa. Baatlelete ba ka fihlella tlhoko ena e eketsehang habonolo ka ho ja likhalori tse ngata (ho ja lijo tse ngata).

Ma-Amerika a mangata a se a ntse a ja liprotheine tse batlang li imena habeli ho feta kamoo li hlokang bakeng sa kholo ea mesifa. Liprotheine tse ngata lijong:

• E tla bolokoa e le mafura a eketsehileng a 'mele
• E ka eketsa menyetla ea ho felloa ke metsi (metsi a sa lekaneng 'meleng)
• E ka lebisa ho tahlehelo ea calcium
• E ka beha moroalo o eketsehileng liphio

Hangata, batho ba tsepamisisang maikutlo a bona ho ja liprotheine tse eketsehileng ba ka 'na ba se ke ba fumana lik'habohaedreite tse lekaneng, e leng mohloli oa bohlokoa ka ho fetisisa oa matla nakong ea boikoetliso.

Ha ho khothaletsoe li-amino acid le ho ja liprotheine tse ngata.

METSI LE LIPULE TSE LING

Metsi ke phepo ea bohlokoahali, leha ho le joalo e hlokomolohuoa bakeng sa baatlelete. Metsi le maro a bohlokoa ho boloka 'mele o le metsi le mocheso o nepahetseng. 'Mele oa hau o ka lahleheloa ke lilithara tse' maloa tsa mofufutso ka hora ea boikoetliso bo matla.

Ho hlakola moroto ke sesupo se setle sa hore o hlaphohetsoe 'meleng ka botlalo. Mehopolo e meng ea ho boloka maro a lekaneng 'meleng e kenyelletsa:

• Etsa bonnete ba hore u noa metsi a mangata lijong tsohle, hore na u tla ikoetlisa kapa che.
• Noa metsi a ka etsang li-ounces tse 16 kapa linoelo tse 480 tsa metsi lihora tse 2 pele u ikoetlisa. Ho bohlokoa ho qala ho ikoetlisa ka metsi a lekaneng 'meleng oa hau.
• Tsoela pele ho noa metsi nakong ea ha u ikoetlisa le kamora 'mele, hoo e ka bang 1/2 ho isa ho kopi e le' ngoe (limililitara tse 120 ho isa ho tse 240) tsa mokelikeli metsotso e meng le e meng e 15 ho isa ho e 20. Metsi a loketse hora ea pele. Ho fetolela seno sa matla kamora hora ea pele ho tla u thusa ho fumana li-electrolyte tse lekaneng.
• Noa leha u se u sa nyoriloe.
• Ho tšela metsi ka holim'a hlooho ea hau ho ka utloahala ho le monate, empa ho ke ke ha kenya maro 'meleng oa hau.

Fana ka bana metsi khafetsa nakong ea lipapali. Ha li arabele lenyora hammoho le batho ba baholo.

Bacha le batho ba baholo ba lokela ho noa maro a lekanang nakong ea boikoetliso nakong ea boikoetliso. Bakeng sa ligrama tse 450 tseo u li lahlehang ha u ntse u ikoetlisa, u lokela ho noa li-ounces tse 16 ho isa ho tse 24 (480 ho isa ho 720 milliliters) kapa linoelo tse 3 (limililitara tse 720) tsa mokelikeli nakong ea lihora tse 6 tse tlang.

HO FIHLELLA LITLHAKU TSE KHOLO TSEO U LI RATELLELANG HO HLOMPHisana

Ho fetola boima ba 'mele oa hau ho ntlafatsa ts'ebetso ho tlameha ho etsoa ka polokeho, kapa ho ka baka kotsi ho feta botle. Ho boloka boima ba 'mele oa hao bo le tlase haholo, ho theola boima ba' mele kapele haholo, kapa ho thibela ho nona ka tsela eo e seng ea tlhaho ho ka ba le litlamorao tse mpe bophelong. Ho bohlokoa ho ipehela lipheo tsa 'mele tse boima.

Baatlelete ba bacha ba lekang ho theola boima ba 'mele ba lokela ho sebetsa le setsebi sa phepo se nepahetseng. Ho itlhahloba ka lijo tsa hau u le mong ho ka lebisa mekhoeng e fosahetseng ea ho ja ka ho ja lijo tse sa lekanang kapa tse fetelletseng tsa limatlafatsi tse itseng.

Bua le setsebi sa tlhokomelo ea bophelo ho bua ka lijo tse nepahetseng bakeng sa papali ea hau, lilemo tsa hau, thobalano le bongata ba koetliso.

Ho ikoetlisa - phepo e nepahetseng; Ho ikoetlisa - maro; Ho ikoetlisa - hydration

Mosebetsi JR. Phepo ea lipapali. Ka: Madden CC, Putukian M, McCarty EC, Young CC, bahlophisi. Meriana ea Lipapali ea Netter. Lekhetlo la bobeli. Philadelphia, PA: Elsevier; 2018: khaolo ea 5.

Buschmann JL, Buell J. Phepo ea lipapali. Ka: Miller MD, Thompson SR. eds. DeLee le Drez's Orthopedic Sports Medicine. La 5th. Philadelphia, PA: Elsevier; 2020: khaolo ea 25.

Thomas DT, Erdman KA, Burke LM. Boemo ba Academy of Nutrition le Dietetics, Dietitians tsa Canada, le American College of Sports Medicine: phepo e nepahetseng le ts'ebetso ea liatleletiki. Lijo tsa J Acad Nutriti. 2016; 116 (3): 501-528. PMID: 26920240 www.ncbi.nlm.nih.gov/pubmed/26920240.