Sengoli: Roger Morrison
Letsatsi La Creation: 7 September 2021
Ntlafatsa Letsatsi: 1 November 2024
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Qigong for beginners. Qigong exercises for joints, spine and energy recovery.
Video: Qigong for beginners. Qigong exercises for joints, spine and energy recovery.

Litaba

Letsatsing la mabelo, semathi se tlameha ho ja lijo tse ipapisitseng le lik'habohaedreite le liprotheine, ntle le ho noa metsi a mangata le ho noa seno se matla. Leha ho le joalo, ho ba le phepo e nepahetseng ho bohlokoa nakong ea likhoeli tseo u li lokisetsang tlhahlobo.

Ho mamella teko ho fihlela qetellong, o lokela ho ja lihora tse 2, hora e le 'ngoe le metsotso e 30 pele o matha ho boloka maemo a tsoekere a tsitsitse, ntle le ho hatakela le ho boloka sekhahla sa pelo ea hau khafetsa. Ntle le moo, o lokela ho ja hang kamora hore peiso e fete ho nka matla a lahlehileng le ho felisa maro.

Seo u ka se jang pele ho marathone

Mothating ona oa ho itokisa, ha ho na liphetoho tse kholo tse lokelang ho etsoa ts'ebetsong ea letsatsi le letsatsi, mme haholo-holo motho o lokela ho khetha ho ja lijo tseo a li ratang, haeba li phetse hantle, joalo ka ha 'mele o se o tloaetse.

Seo u ka se jang lihora tse 2 pele u mathaMehlala ea lijoHobane

Sebelisa lik'habohaedreite tse monyang butle


bohobe, raese, litapoleBoloka matla ka nako e telele
Ho ja lijo tse nang le protheinelehe, sardine, salmonEketsa ho monya lik'habohaedreite 'me u fane ka matla

Moatlelete o boetse o lokela ho qoba tšebeliso ea lijo tse nang le litlheferetsi, joalo ka lijo-thollo, litholoana, meroho le linaoa, hobane li ka tsosa mala, hape le ho qoba tšebeliso ea lijo tse bakang khase, kaha e ka eketsa ho se utloise bohloko ka mpeng. Bala haholoanyane ho: Lijo tse bakang Likhase.

Lijo tse nang le fiberLijo tse bakang likhase

Ntle le moo, hora e le 'ngoe pele ho tlhahlobo u lokela ho ja hape.


Seo u ka se jang hora e le 'ngoe pele u mathaMohlala oa lijoHobane
Ja li-carbohydrate tse amohelang lijo kapele

litholoana tse kang banana kapa bohobe bo bosoeu ka jeme

Eketsa tsoekere maling
Ja lijo tse nang le protheine e ngataLebese le koahetsoeng kapa yogurtFana ka matla
Kenya metswako e 500 mlMetsiNtsha mmele metsi

Ho feta moo, metsotso e 30 pele, nakong ea mofuthu, ho bohlokoa ho noa 250 ml ea metsi kapa seno se nang le k'hafeine joalo ka tee e tala le karolo ea seno sa matla.

Seo u ka se jang kamora 'marathone

Kamora ho matha 21 km kapa 42 km mme, ho khutlisa matla a lahlehileng le ho tlosa maro, o lokela ho ja hang feela ha peiso e felile.

Seo u ka se jang hang kamora ho qeta peisoMohlala oa lijoHobane
Sebelisa lijo tse nang le lik'habohaedreite (90g) le protheine (22g)

Raese le kana; Li-noodle tse nang le letheka; Litapole tse besitsoeng le salmon


Ho tlatsa matla a sebelisitsoeng le ho nyolla maemo a tsoekere maling
Ja litholoanaFragola, raspberryFana ka tsoekere mesifa

Noa metsi a 500 ml

Seno sa lipapali joalo ka Seno sa KhautaE thusa hydrate le phepelo ea liminerale

Kamora hore peiso e fete, ho bohlokoa ho ja 1.5 g ea lik'habohaedreite ka kg ea boima ba 'mele. Mohlala, haeba motho a le boima ba 60 kg, o lokela ho ja 90 g ea lijo tse nang le lik'habohaedreite tse ngata.

Ntle le moo, lihora tse 2 kamora 'peiso u lokela ho li ja:

Lijo tse nang le potassiumLijo tse ruileng omega 3
  • Lijo tse nang le omega 3, joalo ka li-anchovies, herring, salmon le sardine, hobane li fokotsa ho ruruha mesifa le manonyeletso mme li thusa ho fola. Fumana ka lijo tse ling ho:
  • Ja lijo tse nang le potasiamo joalo ka libanana, matokomane kapa sardine, ho loants'a bofokoli ba mesifa le cramps. Bona tse ling ho: Lijo tse nang le potasiamo tse ngata.
  • Ho ja lijo tse letsoai mokhoa oa ho tlatsa maemo a mali a sodium.

Seo u ka se jang nakong ea marathone

Nakong ea ho matha, ha ho na tlhoko ea ho ja lijo, empa o tlameha ho nkela metsi a lahlehileng ka mofufutso, metsi a nooang hanyane.

Leha ho le joalo, nakong ea peiso ho bohlokoa ho noa seno sa lipapali joalo ka Endurox R4 kapa Accelerade e nang le liminerale, e ka bang 30 g ea lik'habohaedreite le 15 g ea protheine ea Whey, e thusang ho boloka metsi le ho kenya letsoho ho monngoe ha lik'habohaedreite.

Fumana malebela a thusang ho matha ho: malebela a 5 ho ntlafatsa ts'ebetso ea hau ea ts'ebetso.

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