Lijo ho fumana boima ba mesifa

Litaba

• Mokhoa oa ho eketsa boima ba mesifa
• 1. Sebelisa lik'hilojule tse ngata ho feta tseo u li sebelisang
• 2. Se ke oa tlola lijo
• 3. Sebelisa liprotheine tse ngata
• 4. Sebelisa mafura a matle
• 5. Noa metsi a mangata
• 6. Bonyane ja litholoana tse 2 ka letsatsi
• 7. Qoba tsoekere le lijo tse tsoetsoeng

Lijo tse eketsang boima ba mesifa li kenyelletsa maano a ho ja likhalori tse ngata ho feta kamoo o sebelisang, ho eketsa palo ea protheine motšehare le ho ja mafura a matle. Ntle le phepo e matlafalitsoeng, ho bohlokoa hape ho ikoetlisa khafetsa ho hlokang mesifa e mengata, ka tsela ena ts'usumetso ea hypertrophy e fetisetsoa 'meleng.

Ho bohlokoa hape ho hopola hore molemong oa ho nona le ho lahleheloa ke mafura ka nako e le ngoe, motho o tlameha ho qoba tšebeliso ea tsoekere, phofo e tšoeu le lihlahisoa tsa indasteri, kaha ke tsona tse hlohlelletsang tšebetso ea tlhahiso ea mafura 'meleng.

Lenaneo la ho eketsa mesifa le fapana ho latela matla a ho ikoetlisa le boholo, bong le lilemo tsa motho ka mong, leha ho le joalo tafole e latelang e fana ka mohlala oa lenane la menyetla ea mesifa:

Ho bohlokoa ho hopola hore ke feela kamora tlhahlobo le setsebi sa phepo e nepahetseng ho ka khonehang ho tseba hore na hoa hlokahala kapa che ho eketsa tlatsetso ho fumana boima ba mesifa, kaha ts'ebeliso e fetelletseng ea lihlahisoa tsena e ka senya bophelo bo botle. Ntle le moo, bakeng sa lenane lena ho thusa ho fumana boima ba mesifa, ho bohlokoa hore e amahanngoe le tloaelo ea ho ikoetlisa ka mehla le ka matla.

Shebella video e ka tlase 'me u ithute ho kenyelletsa lijo tse nang le protheine lijong tsa hau:

Mokhoa oa ho eketsa boima ba mesifa

Ho eketsa boima ba mesifa ho bohlokoa ho ela hloko bongata ba likhalori tse sebelisoang motšehare, mofuta oa lijo, palo ea metsi a sebelisoang le maqhubu le matla a ho ikoetlisa. Mehato e 7 ke ena ea ho eketsa liphetho:

1. Sebelisa lik'hilojule tse ngata ho feta tseo u li sebelisang

Ho sebelisa likhalori tse ngata ho feta tseo u li sebelisang ho bohlokoa bakeng sa ho fumana boima ba mesifa ka potlako, joalo ka ha li-calorie tse ngata, hammoho le ho ikoetlisa, li tla u lumella ho eketsa mesifa. Ho fumana hore na ke li-calories tse kae tseo u hlokang ho li ja ka letsatsi, etsa liteko ho kalkukhtara e latelang:

2. Se ke oa tlola lijo

Ho qoba ho tlola lijo ho bohlokoa e le hore ho ka khonahala ho fihlela likhalori tsohle tse hlokahalang motšehare, ntle le ho hlasimolla ho lahleheloa ke boima ba 'mele nakong ea ho itima lijo nako e telele. Ha e le hantle, lijo tse 5 ho isa ho tse 6 ka letsatsi li lokela ho etsoa, ​​ka tlhokomelo e eketsehileng lijong tsa hoseng, pele le kamora ho ikoetlisa.

3. Sebelisa liprotheine tse ngata

Ho eketsa ts'ebeliso ea protheine hoa hlokahala ho lumella kholo ea mesifa, mme ho bohlokoa hore lijo tse tsoang mohloling oa protheine li ajoe hantle ho pholletsa le letsatsi, mme li se ke tsa tsepamisoa lijong tse 2 kapa tse 3 feela. Lijo tsena haholo-holo ke tsa liphoofolo, tse kang nama, tlhapi, khoho, chisi, mahe le lebese le lihlahisoa tsa lebese, empa liprotheine li ka fumaneha ka bongata lijong tse kang linaoa, lierekisi, lensisi, linate le lierekisi.

Ntle le moo, ka linako tse ling ho ka hlokahala ho sebelisa li-supplements tse thehiloeng ho protheine, joalo ka liprotheine tsa whey le casein, haholo-holo e sebelisoang ka mor'a ho ikoetlisa kapa ho eketsa boleng ba phepo ea lijo tse nang le liprotheine tse tlase letsatsi lohle. Bona li-supplements tse 10 tse ntle ho fumana mesifa.

4. Sebelisa mafura a matle

Ho fapana le se nahanoang, ho ja mafura a matle ho thusa ho fokotsa ho bokellana ha mafura 'meleng hape ho nolofalletsa keketseho ea likhalori lijong ho fumana boima ba mesifa. Mafura ana a teng lijong tse kang avocado, oli ea mohloaare, mehloaare, makotomane, botoro ea linate, folaxe, li-chestnut, walnuts, makotomane, macadamia, litlhapi tse kang tuna, sardine le salmon.

Letsatsi lohle, lijo tsena li ka eketsoa lijong tse bobebe tse kang direpe tsa crepe, li-cookie tse loketseng, yogurts, livithamini le lijo tsa mantlha.

5. Noa metsi a mangata

Ho noa metsi a mangata ho bohlokoa haholo ho hlasimolla khatello ea maikutlo, hobane hore lisele tsa mesifa li hōle, ho hlokahala metsi a mangata ho tlatsa boholo ba tsona. Haeba ho se na metsi a lekaneng, phaello ea mesifa e tla lieha ho ba thata le ho feta.

Motho e moholo ea phetseng hantle o lokela ho ja bonyane 35 ml ea metsi bakeng sa kg ka 'ngoe ea boima ba' mele. Kahoo, motho ea boima ba 70 kg o tla hloka ho sebelisa bonyane 2450 ml ea metsi ka letsatsi, ho bohlokoa ho hopola hore lino tse entsoeng ka maiketsetso kapa tse tsoekere ha li baloe tlalehong ena, joalo ka lino-mapholi le lino tse tahang.

6. Bonyane ja litholoana tse 2 ka letsatsi

Ho ja bonyane litholoana tse 2 ka letsatsi ho bohlokoa ho fumana livithamini le liminerale tse ratang ho fola ha mesifa kamora koetliso, ho khetha ntlafatso ea mesifa e potlakileng hape e nang le hypertrophied.

Ntle le moo, livithamini le liminerale tse fumanehang litholoana le meroho li bohlokoa bakeng sa ho honyela ha mesifa, ho fokotsa maikutlo a mokhathala nakong ea boikoetliso le ho matlafatsa sesole sa 'mele.

7. Qoba tsoekere le lijo tse tsoetsoeng

Ho qoba lijo tse tsoekere le tse tsoetsoeng haholo ho bohlokoa ho qoba ho hlasimolla leruo 'meleng, haholo hobane lijo li na le likhalori tse ngata. Kahoo, ho thibela boima ba 'mele hore bo se ke ba etsoa ka mafura, ho hlokahala hore o tlose lijong tse kang lipompong, likuku, likuku, toast, lijo tse potlakileng, boroso, boroso, bacon, chisi ea cheddar le ham kapa ham.

Lijo tsena li lokela ho fapanyetsanoa ka bohobe ba bohobe bo felletseng, li-cookie le likuku tsa wholegrain, chisi tse kang rennet, merafo le mozzarella, mahe, nama le tlhapi.