Moralo oa Lijo tsa ho haha 'mele: Seo u lokelang ho se ja, Seo u lokelang ho se qoba
Litaba
- Lisebelisoa tsa ho haha 'mele
- Melemo ea ho aha 'mele
- Litlhoko tsa khalori le li-macronutrients
- U hloka li-calories tse kae?
- Boemo ba Macronutrient
- Ho aha 'mele Phepo e nepahetseng: Lijo tse o lokelang ho li ja le ho li qoba
- Lijo Tse Lokelang ho Tsepamisoa
- Lijo tse Fokolang
- Lisebelisoa tsa ho aha 'mele
- Sample Menu ea Beke e le 'Ngoe
- Mantaha
- Labobeli
- Laboraro
- Labone
- Labohlano
- Moqebelo
- Sontaha
- Lintho Tseo U Lokelang ho li Hopola
- Maemo a tlase a mafura a 'mele a ka ama boroko le maikutlo
- Likotsi tsa Ts'ebeliso ea Steroid ea Anabolic
- Ntlha ea Bohlokoa
Ho aha 'mele ho shebiloe haholo le ho aha mesifa ea' mele oa hau ka ho phahamisa litšepe le phepo e nepahetseng.
Hore na ke ea boithabiso kapa ea tlholisano, ho aha 'mele hangata ho bitsoa mokhoa oa bophelo, hobane ho kenyelletsa nako eo o e qetang kahare le kantle ho boikoetliso.
Bakeng sa ho eketsa sephetho sa hau holong ea boithabiso, o tlameha ho tsepamisa mohopolo lijong tsa hau, hobane ho ja lijo tse fosahetseng ho ka ba kotsi ho lipheo tsa hau tsa ho aha 'mele.
Sengoliloeng sena se hlalosa seo u lokelang ho se ja le ho se qoba lijong tsa ho haha 'mele ebile se fana ka mohlala oa beke e le' ngoe.
Lisebelisoa tsa ho haha 'mele
Ho aha 'mele ho fapana le ho phahamisa matla kapa ho phahamisa Liolimpiki ka hore ho ahloloa ka chebahalo ea motho ea hlolisanang le eena ho fapana le matla a mmele.
Kahoo, baetsi ba 'mele ba labalabela ho nts'etsapele le ho boloka mmele o leka-lekaneng, o otileng le o mesifa.
Ho etsa sena, lihahi tse ngata tsa 'mele li qala ka nako ea khefutso e lateloang ke tsela ea ho ja ea selemong - eo ho thoeng ke karolo ea ho hohola le ho itšeha, ka ho latellana.
Nakong ea mokhahlelo oa bongata, o ka nkang likhoeli ho isa ho lilemo, lihahi tsa 'mele li ja khalori e phahameng, lijo tse nang le protheine le ho phahamisa litšepe haholo ka sepheo sa ho aha mesifa e mengata kamoo ho ka khonehang ().
Mokhahlelo o latelang oa ho itšeha o shebile ho lahleheloa ke mafura a mangata kamoo ho ka khonehang ha o ntse o boloka boima ba mesifa bo ntlafalitsoeng nakong ea mokokotlo. Sena se fihlelleha ka liphetoho tse ikhethileng lijong le boikoetlisong ka nako ea libeke tse 12-26 ().
KakaretsoKoetliso ea ho haha 'mele le ho ja lijo hangata li arotsoe ka mekhahlelo e' meli: ho theola le ho itšeha. Morero oa karolo ea ho ruruha ke ho aha mesifa, athe karolo ea ho itšeha e nehetsoe ho boloka mesifa ha o ntse o lahleheloa ke mafura a 'mele.
Melemo ea ho aha 'mele
Ho na le melemo e 'maloa ea bophelo bo botle e amanang le ho haha' mele.
Bakeng sa ho boloka le ho aha mesifa, lihahi tsa 'mele li ikoetlisa khafetsa, li etsa ho hanela le ho ikoetlisa ka boikoetliso.
Koetliso ea ho hanyetsa e eketsa matla le boholo ba mesifa. Matla a mesifa a amana haholo le kotsi e tlase ea ho bolaoa ke mofetše, lefu la pelo le liphio, hammoho le mafu a mang a mangata a bohloko ().
Boikoetliso ba Aerobic, boo baetsi ba 'mele ba bo sebelisang khafetsa ho fokotsa mafura a' mele, bo ntlafatsa bophelo bo botle ba pelo mme bo theola menyetla ea hau ea ho ba le lefu la pelo kapa ho bolaoa ke lona - 'molai oa pele Amerika (,).
Ntle le ho ikoetlisa, lihahi tsa 'mele li shebana le phepo e nepahetseng.
Ka ho rala ka hloko, lihahi tsa 'mele li ka ja ka tsela e sa ts'ehetsoeng feela boiteko ba tsona boikoetlisong empa hape li ba boloka ba phetse hantle.
Ho latela mokhoa o nepahetseng oa ho ja, ho kenyeletsoa lijo tse nang le limatlafatsi tse tsoang lihlopheng tsohle tsa lijo ka bongata bo lekaneng, ho ka fokotsa menyetla ea hau ea mafu a sa foleng ().
KakaretsoBahahi ba 'mele ba ikoetlisa khafetsa mme ba ka ja lijo tse reriloeng hantle le tse nang le limatlafatsi, tseo ka bobeli li fanang ka melemo e mengata ea bophelo bo botle.
Litlhoko tsa khalori le li-macronutrients
Morero oa lihahi tsa 'mele oa tlholisano ke ho eketsa mesifa molemong oa ho theola le ho fokotsa mafura a mmele mohatong oa ho itšeha. Kahoo, o ja lik'hilojule tse ngata mokhatlong oa ho itšireletsa ho feta karolong ea ho itšeha.
U hloka li-calories tse kae?
Mokhoa o bonolo ka ho fetisisa oa ho tseba hore na o hloka li-calories tse kae ke ho ikala bonyane hararo ka beke ebe o rekota seo o se jang o sebelisa sesebelisoa sa ho latela lik'halori.
Haeba boima ba hau bo lula bo ts'oana, palo ea letsatsi le letsatsi ea likhalori tseo u li jang ke likhalori tsa tlhokomelo ea hau - ka mantsoe a mang, ha o fokotse kapa ho nona, empa oa o boloka.
Nakong ea karolo ea hau ea bongata, ho kgothaletswa ho eketsa khalori ea hau ka 15%. Ka mohlala, haeba lik'halori tsa hau tsa tlhokomelo li le 3 000 ka letsatsi, o lokela ho ja lik'hilojule tse 3,450 ka letsatsi (3,000 x 0.15 = 450) nakong ea ha u ntse u hahola ().
Ha o fetoha ho tloha ho bulking ho ea mohatong oa ho itšeha, ho fapana le moo o tla fokotsa likhalori tsa hau tsa tlhokomelo ka 15%, ho bolelang hore o tla ja likhalori tse 2,550 ka letsatsi ho fapana le 3,450.
Ha o ntse o eketsa boima ba 'mele kapa o theola boima ba' mele mohatong oa ho itšeha, o tla hloka ho fetola khalori ea hau bonyane khoeli le khoeli ho ikarabella bakeng sa liphetoho boima ba hau.
Eketsa lik'hilojule tsa hau ha u ntse u eketsa boima ba 'mele le ho fokotsa lik'hilojule tsa hau ha u ntse u theola boima ba' mele mohatong oa ho tsoela pele.
Nakong ea karolo efe kapa efe, ho kgothaletswa hore o se ke oa theola kapa oa fumana ho feta 0.5-1% ea boima ba 'mele oa hau ka beke. Sena se tiisa hore ha o lahleheloe ke mesifa e mengata nakong ea mohato oa ho itšeha kapa o fumana mafura a mangata haholo 'meleng nakong ea mokokotlo ().
Boemo ba Macronutrient
Hang ha u fumana palo ea lik'halori tseo u li hlokang, u ka tseba karolelano ea macronutrient, e leng karolelano lipakeng tsa protheine ea hau, khabohaetereite le phepelo ea mafura.
Ho fapana le phapang lipakeng tsa likhalori tsa hau lipakeng tsa mohato oa ho hohola le ho itšeha, karolelano ea hau ea macronutrient ha e fetohe.
Liprotheine le carbs li na le likhalori tse 'ne ka grama,' me mafura a na le tse robong.
Ho khothalletsoa hore u fumane (,):
- 30-35% ea lik'halori tsa hau tse tsoang liprotheine
- 55-60% ea lik'halori tsa hau tse tsoang ho carbs
- 15-20% ea lik'halori tsa hau tse tsoang mafura
Mona ke mohlala oa karo-karolelano ea karolo ea bobeli le ea ho itšeha:
Karolo ea ho qhekella | Karolo ea ho khaola | |
Lik'halori | 3,450 | 2,550 |
Liprotheine (grama) | 259–302 | 191–223 |
Li-carb (ligrama) | 474–518 | 351–383 |
Mafura (ligrama) | 58–77 | 43–57 |
Tsena ke litataiso tse akaretsang, kahoo ho molemo ho buisana le setsebi sa phepo e nepahetseng ho fumana litlhoko tsa hau ka bomong ho ipapisitse le lipheo tsa hau ho netefatsa hore lijo tsa hau li na le phepo e nepahetseng.
KakaretsoHo khothaletsoa khalori e kenang, empa eseng karolelano ea macronutrient ea hau, e fapana lipakeng tsa karolo ea bulking le ea ho itšeha. Ho ikarabella bakeng sa liphetoho tsa boima, fetola khalori ea hau khoeli le khoeli.
Ho aha 'mele Phepo e nepahetseng: Lijo tse o lokelang ho li ja le ho li qoba
Joaloka koetliso, lijo ke karolo ea bohlokoa ea ho aha 'mele.
Ho ja lijo tse nepahetseng ka bongata bo loketseng ho fa mesifa ea hau limatlafatsi tseo ba li hlokang hore ba li hlaphoheloe ha ba ikoetlisa le ho hola le ho ba matla.
Ka lehlakoreng le leng, ho ja lijo tse fosahetseng kapa ho se je tse lekaneng ho tla u siela litholoana tse ntle.
Lijo ke tsena tseo u lokelang ho tsepamisa maikutlo ho tsona le lijo tseo u ka li lekanyetsang kapa oa li qoba:
Lijo Tse Lokelang ho Tsepamisoa
Lijo tseo u li jang ha li hloke ho fapana lipakeng tsa karolo ea bulking le ea ho itšeha - hangata, ke eona chelete e etsang joalo.
Lijo tseo u lokelang ho li ja li kenyelletsa ():
- Lijo, likhoho le litlhapi: Sirloin steak, nama ea khomo ea fatše, nama ea nama ea kolobe, maqeba, sefuba sa kana, salmon, tilapia le cod.
- Lebese: Yogurt, chisi ea kottage, lebese le se nang mafura haholo le chisi.
- Lithollo: Bohobe, lijo-thollo, li-crackers, oatmeal, quinoa, popcorn le raese.
- Litholoana: Li-orang, liapole, libanana, morara, lipere, liperekisi, mahapu le monokotsoai.
- Meroho e matlafatsang: Litapole, poone, lierekisi tse tala, linaoa tse tala tsa lima le cassava.
- Meroho: Broccoli, spinach, meroho ea salate e makhasi, tamati, linaoa tse tala, likomkomere, zucchini, asparagase, pelepele le li-mushroom.
- Peo le linate: Lialmonde, walnuts, peo ea soneblomo, peo ea chia le peo ea folaxe.
- Linaoa le linaoa: Chickpeas, lensisi, linaoa tsa liphio, linaoa tse ntšo le linaoa tsa pinto.
- Oli: Oli ea mohloaare, oli ea folaxe le oli ea avocado.
Lijo tse Fokolang
Ha o ntse o lokela ho kenyelletsa lijo tse fapaneng lijong tsa hau, ho na le tseo o lokelang ho li fokotsa.
Tsena li kenyelletsa:
- Joala: Joala bo ka ama bokhoni ba hau ba ho aha mesifa le ho lahleheloa ke mafura, haholo haeba o bo noa haholo ().
- Tsoekere e eketsehileng: Tsena li fana ka lik'halori tse ngata empa limatlafatsi tse fokolang. Lijo tse nang le tsoekere e ekelitsoeng li kenyelletsa lipompong, li-cookie, donuts, ice cream, kuku le lino tse tsoekere tse tsoekere, joalo ka soda le lino tsa lipapali ().
- Lijo tse halikiloeng ka ho teba: Tsena li ka khothaletsa ho ruruha mme - ha li jeoa ka bongata - mafu. Mehlala e kenyelletsa tlhapi e halikiloeng, lilakane tsa Mafora, masale a onion, meroho ea likhoho le likhechana tsa chisi ().
Ntle le ho fokotsa tsena, o kanna oa batla ho qoba lijo tse itseng pele o ea boikoetlisong bo ka fokotsang ts'ilo ea lijo le ho baka bohloko ba mpa nakong ea boikoetliso.
Tsena li kenyelletsa:
- Lijo tse nang le mafura a mangata: Lijo tse nang le mafura a mangata, lijo tsa botoro le lisoso tse boima kapa litlolo.
- Lijo tse nang le fiber e phahameng: Linaoa le meroho ea cruciferous e kang broccoli kapa cauliflower.
- Lino tse nang le khabone: Metsi a phatsimang kapa soda ea lijo.
Lisebelisoa tsa ho aha 'mele
Lihahi tse ngata tsa 'mele li noa li-supplement, tseo tse ling tsa tsona li leng molemo ha tse ling tsona li se (,).
Lisebelisoa tse ntle ka ho fetisisa tsa ho haha 'mele li kenyelletsa:
- Protheine ea Whey: Ho sebelisa phofo ea protheine ea Whey ke tsela e bonolo ebile e bonolo ea ho eketsa phepo ea hau ea protheine.
- Sebopeho: Sebopeho se fa mesifa ea hau matla a hlokahalang ho etsa rep kapa tse ling tse peli. Le ha ho na le lihlahisoa tse ngata tsa "creatine", batla monohydrate ea creatine kaha ke eona e sebetsang ka ho fetisisa ().
- Caffeine: Caffeine e fokotsa mokhathala mme e o lumella ho sebetsa ka thata. E fumanoa li-supplement tsa pele ho boikoetliso, kofi kapa tee ().
Tlatsetso ea livithamini le liminerale tse ngata e ka ba thuso haeba u fokotsa khalori ea hau ho leka ho fokotsa mafura a 'mele nakong ea ha u itšeha.
KakaretsoKenyelletsa mefuta e fapaneng ea lijo tse nang le limatlafatsi ka bongata le kahare ho lihlopha tsohle tsa lijo tse lijong tsa hau. Qoba kapa u lekanyetse joala, lijo tse nang le tsoekere le lijo tse halikiloeng haholo. Ntle le lijo tseo u li jang, whey protein, creatine le caffeine e ka ba li-supplement.
Sample Menu ea Beke e le 'Ngoe
Lijo tsa lihahi tsa 'mele hangata li hlalosoa li le thata, li pheta-pheta hape li bora.
Lijo tsa setso tsa ho haha 'mele hangata li na le likhetho tse fokolang tsa lijo le mefuta e fokolang har'a lihlopha tsa lijo le tse ka lebisang ho jeoa ho lekaneng ha liminerale tsa bohlokoa le livithamini ().
Ka lebaka lena, ho bohlokoa ho kenyelletsa mefuta-futa lijong tsa hau ho netefatsa hore litlhoko tsa hau tsa phepo lia fihlelleha - haholoholo nakong ea ho itšeha ha o ja likhalori tse fokolang.
Lijo ka leng le seneke se lokela ho ba le ligrama tse 20-30 tsa protheine ho ts'ehetsa moaho oa mesifa ().
Ha u le mokhahlelong oa bongata, phepelo ea hau ea lijo e tla ba holimo haholo ho feta ha o le mothating oa ho itšeha.
U ka natefeloa ke lijo tse tšoanang mokhatlong oa ho itšeha oo u neng u ka o thabela ha u hohola - ka likarolo tse nyane feela.
Mohlala oa lenane la beke le beke la ho haha 'mele:
Mantaha
- Lijo tsa hoseng: Mahe a halikiloeng a nang le li-mushroom le oatmeal.
- Seneke: Chisi e nang le mafura a tlase e nang le li-blueberries.
- Lijo tsa mots'eare: Burger ea venison, raese e tšoeu le broccoli.
- Seneke: Protheine Shake le banana.
- Lijo tsa mantsiboea: Salmone, quinoa le asparagase.
Labobeli
- Lijo tsa hoseng: Liprotheine tse nang le sirapo e bobebe, botoro ea matonkomane le tse tala.
- Seneke: Mahe a phehiloeng ka thata le apole.
- Lijo tsa mots'eare: Sirloin steak, litapole le salate ea spinach e nang le vinaigrette.
- Seneke: Protheine Shake le walnuts.
- Lijo tsa mantsiboea: Mobu oa Turkey le marinara holim'a pasta.
Laboraro
- Lijo tsa hoseng: Manoso a kana le litapole tse halikiloeng.
- Seneke: Yogurt ea Greek le lialmonde.
- Lijo tsa mots'eare: Sefuba sa Turkey, raese ea basmati le li-mushroom.
- Seneke: Liprotheine li sisinyeha le morara.
- Lijo tsa mantsiboea: Mackerel, raese e sootho le makhasi a salate a nang le vinaigrette.
Labone
- Lijo tsa hoseng: Mobu oa Turkey, lehe, chisi le salsa ka tortilla ea lijo-thollo kaofela.
- Seneke: Yogurt le granola.
- Lijo tsa mots'eare: Sefuba sa kana, litapole tse besitsoeng, tranelate e bolila le broccoli.
- Seneke: Liprotheine li sisinyeha 'me li kopantsoe monokotsoai.
- Lijo tsa mantsiboea: Khothatsa ka khoho, lehe, raese e sootho, broccoli, lierekisi le lihoete.
Labohlano
- Lijo tsa hoseng: Li-blueberries, fragole le vanilla yogurt ea Greek ka li-oats tsa bosiu bo le bong.
- Seneke: Jerky le linate tse tsoakiloeng.
- Lijo tsa mots'eare: Litapole tsa Tilapia tse nang le lero la kalaka, linaoa tse ntšo le tsa pinto le meroho ea selemo.
- Seneke: Protheine Shake le mahapu.
- Lijo tsa mantsiboea: Nama ea khomo e halikiloeng ka poone, raese e sootho, lierekisi tse tala le linaoa tse tala.
Moqebelo
- Lijo tsa hoseng: Mobu oa Turkey le lehe le nang le poone, pelepele ea tšepe, chisi le salsa.
- Seneke: Kane ea tuna e nang le mapetso.
- Lijo tsa mots'eare: Fillet ea Tilapia, litapole tsa litapole le pelepele tsa tšepe.
- Seneke: Liprotheine li sisinyeha le pere.
- Lijo tsa mantsiboea: Khomo ea nama ea khomo e nang le raese, linaoa tse ntšo, pelepele ea tšepe, chisi le pico de gallo.
Sontaha
- Lijo tsa hoseng: Mahe a lehlakoreng la letsatsi le toast ea avocado.
- Seneke: Libolo tsa protheine le botoro ea almonde.
- Lijo tsa mots'eare: Lilae tsa nama ea kolobe tse nang le litapole tse halikiloeng tsa konofolo le linaoa tse tala.
- Seneke: Protheine Shake le fragole.
- Lijo tsa mantsiboea: Li-meatball tsa Turkey, sopho ea marinara le chisi ea parmesan ho feta pasta.
Fapanya mefuta ea lijo tse lijong tsa hau 'me u je ligrama tse 20 ho isa ho tse 30 tsa protheine ka sejo se seng le se seng le seneke.
Lintho Tseo U Lokelang ho li Hopola
Ka kakaretso, ho haha 'mele ke mokhoa oa bophelo o amanang le melemo e' maloa ea bophelo bo botle, empa ho na le lintho tseo u lokelang ho li tseba pele u ka haha 'mele.
Maemo a tlase a mafura a 'mele a ka ama boroko le maikutlo
Ho itokisetsa tlholisano ea ho aha 'mele, bahlolisani ba fihlela maemo a tlase haholo a mafura a' mele, ha banna le basali ba fihla maemong a mafura a 'mele a 5-10% le 10-15%, ka ho latellana (,).
Boemo bona bo tlase ba mafura a 'mele, ho kopantsoe le khalori e tlase, bo bontšitsoe bo fokotsa boleng ba boroko, bo ama maikutlo le ho fokolisa sesole sa' mele libekeng tse etellang tlholisano esita le libeke tse 'maloa kamora (,,,).
Ka hona, sena se ka fokotsa bokhoni ba hau ba ho sebetsa tsatsi le leng le le leng, sa ama ba o potileng hampe mme sa o hlaseleha habonolo ke bokuli.
Likotsi tsa Ts'ebeliso ea Steroid ea Anabolic
Tse ngata, empa eseng tsohle, lisebelisoa tsa ho aha mesifa li bapatsoa ke lihahi tsa 'mele tse sebelisang lithethefatsi tse matlafatsang ts'ebetso, joalo ka li-anabolic steroids.
Sena se khelosa bahahi ba bangata ba 'mele ho lumela hore ba ka fihlela ponahalo e tšoanang ea mesifa ka ho nka tlatsetso e phatlalalitsoeng.
Ka lehlakoreng le leng, lihahi tse ngata tsa 'mele, haholoholo qalong ea leeto la tsona, li ba le litebello tse sa utloahaleng tsa se ka fihlelloang ka tlhaho, se ka lebisang ho se khotsofale' meleng mme qetellong se be le takatso ea ho leka li-anabolic steroids (,).
Leha ho le joalo, li-anabolic steroids ha li na bophelo bo botle 'me li hokahane le likotsi le litla-morao tse' maloa.
Ntle le ho ba molaong ho ba le US ntle le lengolo la ngaka, ho sebelisa li-anabolic steroids ho ka eketsa kotsi ea lefu la pelo, ha fokotsa tsoalo 'me ha baka mathata a kelello le boits'oaro joalo ka khatello ea maikutlo (,,,)
KakaretsoHa u itokisetsa tlholisano, etsa bonnete ba hore u tseba litlamorao tse ka bang teng. Hape, utloisisa hore 'mele eo u e bonang lipapatsong tsa tlatsetso e kanna ea se fihlellehe ntle le ts'ebeliso ea li-anabolic steroids, tse seng kotsi haholo.
Ntlha ea Bohlokoa
Ho aha 'mele ho ahloloa ka ho ba mesifa le ho sekamela ho fapana le ts'ebetso ea baatlelete.
Ho fihlela ponahalo e lakatsehang ea bohahi ba 'mele ho hloka boikoetliso ba kamehla le tlhokomelo e khethehileng lijong tsa hau.
Ho itima lijo ka ho haha 'mele hangata ho arotsoe ka mekhahlelo ea ho hohola le ho itšeha, nakong eo khalori ea hau e tla fetoha ha karolelano ea macronutrient e ntse e ts'oana.
Lijo tsa hau li lokela ho kenyelletsa lijo tse nang le limatlafatsi tse ngata, ligrama tse 20 ho isa ho 30 tsa protheine ka sejo se seng le se seng le seneke, 'me o lokela ho thibela joala le lijo tse halikiloeng haholo kapa tse nang le tsoekere e ngata.
Sena se tiisa hore o fumana limatlafatsi tsohle tsa bohlokoa tse hlokoang ke 'mele oa hau bakeng sa ho aha mesifa le bophelo bo botle ka kakaretso.