Sengoli: Christy White
Letsatsi La Creation: 7 Mots’Eanong 2021
Ntlafatsa Letsatsi: 20 November 2024
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Lose Belly Fat But Don’t Eat These Common Foods
Video: Lose Belly Fat But Don’t Eat These Common Foods

Litaba

Ka kakaretso, ho kgothaletswa ho sebelisa lijo tse tlase tsa glycemic pele ho koetliso kapa tlhahlobo, ho lateloa ke ts'ebeliso ea lik'habohaedreite tse phahameng tsa glycemic nakong ea liteko tse telele, 'me bakeng sa ho hlaphoheloa, o lokela ho ja lijo tse mahareng ho isa ho tse phahameng tsa glycemic posong- Ho ikoetlisa ho eketsa le ho ntlafatsa ho hlaphoheloa ha mesifa.

Bona tafoleng ea lenane la lijo tsa glycemic mokhoa oa ho khetha lijo tse nang le Index e nepahetseng ea Glycemic ho pele le kamora ho ikoetlisa ho eketsa ts'ebetso ea thupelo, ho:

  • Fana ka matla a eketsehileng nakong ea litlholisano;
  • Potlakisa ho fola ha mesifa kamora koetliso kapa tlhahlobo;
  • Lokisetsa 'mele ho ntlafatsa ts'ebetso mosebetsing o latelang.

Ntle le moo, mojaro oa glycemic, ke hore, boholo ba lijo tse khethiloeng, o tlameha ho ba kholo ho feta matla a ts'ebetso ea 'mele le tšebeliso ea matla, e le hore ho se ke ha senyeha mesifa joalo ka ha ho le seseng kapa limathi tse nang le Ts'ebeliso ea matla e matla haholo. Ha u ikoetlisa habonolo, molumo o lokela ho fokotsoa, ​​hore o se ke oa beha boima ba 'mele, ka lebaka la likhalori tse eketsehileng.


Videong e latelang, setsebi sa phepo e nepahetseng Tatiana Zanin o hlalosa hantle hore na index ea glycemic ea thupelo ke efe:

Ho nolofatsa mosebetsi oa ho nahana ka lijo tse loketseng, mona ke litlhahiso tsa lijo, tse ipapisitseng le lebelo leo tsoekere e fihlang ka lona maling le ho fana ka matla, ho ntlafatsa karolo ka 'ngoe ea boikoetliso le ho eketsa katleho ea koetliso, lebelo, ho hanyetsa kapa hypertrophy ea mesifa.

Lijo tsa pele ho boikoetliso

Pele o koetlisetsoa kapa ho hlolisanoa o lokela ho ja lik'habohaedreite tse tlase tsa glycemic, joalo ka lithollo, bohobe le pasta bohlokoa, kaha lijo tsena li tla fana ka matla butle-butle, li boloke tsoekere ea mali e tsitsitse, e rate ho chesa mafura le ho boloka matla a hau a matla nakong eohle ea boithapollo ba hau.

Lijo tsena li lokela ho jeoa nako e ka etsang lihora tse 1 ho isa ho tse 4 pele ho koetliso, e leng hape e khothalletsoang ho qoba ho nyekeloa ke pelo le bothata ba mala ka lebaka la tšilo ea lijo. Mohlala oa lijo tsa pele ho boikoetliso ke ho ja sandwich e le 'ngoe ea bohobe bo nang le chisi le khalase e le' ngoe ea lero la lamunu e sa tsoekere.


Lijo nakong ea koetliso

Nakong ea ho ikoetlisa ka nako e telele le ka matla kapa merabe e fetang hora e le 'ngoe, ho bohlokoa ho ja lik'habohaedreite tse phahameng tsa glycemic ho fa matla mesifa kapele, ho eketsa ts'ebetso le mamello ho phethela tlhahlobo. Leano lena le thusa ho boloka matla a mesifa, a tla sebelisoa maemong a ho qetela a peiso.

Mothating ona, o ka sebelisa li-carbohydrate gel kapa o noa lino tse nang le isotonic le lintho tse kang tsoekere, tsoekere, maltodextrin kapa dextrose, tse nang le index e phahameng ea glycemic, li cheka habonolo ebile li monyela ebile ha li bake ho se utloise bohloko hoa mala. Mona ke mokhoa oa ho etsa Gatorade ea maiketsetso ho e nka nakong ea boikoetliso.

Lijo tsa kamora ho ikoetlisa

Ho potlakisa ho hlaphoheloa ha mesifa, hang ka mor'a koetliso o lokela ho ja lijo tse nang le li-glycemic tse phahameng, tse kang bohobe bo bosoeu, tapioca le raese, kaha li tla tlatsa mesifa glycogen kapele, e leng mohloli o potlakileng oa matla a sebelisoang ke mesifa.


Ka kakaretso, lijo tsa kamora ho ikoetlisa le tsona li lokela ho ba le mehloli ea liprotheine ho khothaletsa kholo ea mesifa, mme ha ea lokela ho nkuoa pele ho lihora tse 2 ho isa ho tse 4 kamora koetliso. Ho bohlokoa hape ho hopola hore ha nako e khuts'oane lipakeng tsa linako tsa koetliso, lebelo leo k'habohaedreite e kenang ka lona le lokela ho ba molemong oa ho khothaletsa ho hlaphoheloa ha mesifa le ho eketsa ts'ebetso. Sheba Lisebelisoa tse 10 tsa ho fumana boima ba mesifa

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