Ho itšetlehile ka sepheo seo u se rutang, ho na le melao e mengata ea lijo tse tla tlatsetsa katlehong e atlehang ka ho fetisisa ea sepheo. Ka mor'a moo, re tla lemoha hore na ho fapana kae ha u ja pele le ka morao koetliso, haeba u batla ho fumana kapa ho theola boima ba 'mele.
Phaello ea mafura
Oa boima, o na le tšepo, ka lebaka la mesifa, e bolelang hore o hloka phepo e nepahetseng ho etsa hore ho be le mesifa ea mesifa. U lokela ho sebetsa ka makhetlo a 4-5 ka beke, 'me ka boima bo bongata. Lijo tsa hau pele u koetlisoa li lokela ho ba (ho khetha ho tloha):
- yoghurt le litholoana;
- liprotheine;
- geyner.
Ka ho haha 'mele, lijo ka mor'a koetliso li bohlokoa ka ho khetheha, kaha metsing ea 20-30 ea pele kamora thuto ho na le fensetere ea "proteine-carbohydrate". Nako ena e boetse e bitsoa anabolic. Nakong ena, o ka lahleheloa ke mesifa eohle ea hau, kaha o khathetse nakong ea 'mele oa boikoetliso o qala ho itlhola. Metsotso e 20 ho na le ho hlaphoheloa le ho hōla ha mesifa le limatlafatsi tsohle tse leng ho uena, kenngoa ka litsela tsa anabolic. U hloka ho potlakisa ho hlahisa insulin, kaha ke insulin e na le phello ea anabolic. Kamora 'koetliso, o hloka lijo tsa protheine le lik'habohaedreite tse potlakileng:
- chisi ea kottage;
- lebala le tsoeu;
- litholoana;
- lero;
- bohobe bo tsoang boreng.
Ho lahleheloa ke boima
Pele ho koetliso u hloka ho ja ntho e itseng, kapa bonyane o longoe ho ja. Haeba u le har'a bosiu, joale lijo tsa ho qetela pele u koetlisoa li lokela ho ba lihora tse peli. Haeba u se u e-na le hoseng, 'me ha u na lihora tse peli, noa metsi' me u be le senojoe. O ka ja karolo e nyenyane ea buckwheat kapa oatmeal metsotso e 30-40 kapa o noa yogurt ea tlhaho. Lijo tse joalo li tla u fa matla bakeng sa metsotso e 30-40 ea koetliso e matla le hora le halofo ea koetliso ea boithaopo.
Lijo ka mor'a ho ikoetlisa ho fokotsa boima ba 'mele li fapane ka ho feletseng le lijo ha li thaepa. Molemong oa hau, u lokela ho qoba lihora tse latelang tse 1-2 ka mor'a koetliso, feela e le hore 'mele o fe lihlahisoa tsohle tsa oona le ho chesa mafura. Haeba koetliso ea hau e fela bosiu, joale sena ha se bolele hore u ke ke ua ja ka ho feletseng. Lijo tsa hau ka mor'a koetliso li lokela ho ba le lik'habohaedreite le liprotheine ka karolelano ea 4: 1. Sena ha se tsoe linthong tse mafura, eseng tsa monate le phofo. U ka ja litlhapi, meroho , salate, lijo-thollo (raese e sootho, buckwheat), mahe, cottage chisi. 'Me lijo tse monate ka mor'a ho ikoetlisa ka boima ba boima ba' mele ke halofo ea litente tsa yogoro e lohiloeng.