Kamora 'koetliso,' mele o fumana bofokoli ka lik'hilojule, hobane matla ohle a fumanoang ka mokhoa o bonolo (glycogen) a se a fetile nakong ea lihlopha. Ka mor'a moo, u lokela ho sebelisa lik'halori tse hlaphoheloang ka mor'a hore u ikitlaetse, moo u ka fumanang lik'halori tsena 'meleng oa' mele kapa ka thuso ea matla a macha a ho kenya matla? Lijong tse nepahetseng ka morao koetliso bakeng sa tahlehelo ea boima ba 'mele, re tla phehisana khang.
Ho ja kapa ho se je, ke potso
Kahoo, o batla ho theola boima ba 'mele, e leng se bolelang hore o hloka ho tlosa karolo ea mahlakoreng a mafura a teng. Ke ka merero ena, ka mor'a hore re ikoetlise, re khothalletsa hore re se ke ra ja lihora tse 1-2 tse latelang. 'Mele o tla hula matla, a arohane le mafura a maholo. Ntho e ka sehloohong ea phepo e nepahetseng ka mor'a koetliso ke ena. Empa hape ke habohlokoa hore u je ka mor'a lihora tse peli.
Ho na le eng?
Mokhoa oa phepo oa lipapali ka morao koetliso e fana ka maikutlo a ho ntlafatsoa ha 'mele ka liprotheine - mohaho oa mefuta e mecha ea mesifa, hammoho le lisebelisoa tse kholo tsa ho tsosolosoa ha lisele ka mor'a mesebetsi e khathatsang. Khetha protheine ea lijo:
- omelet ho tsoa makhooa a mahe;
- kefir e tlaase mafura;
- phepo ea khoho e phehiloeng ntle le letlalo;
- tlhapi ea litlhapi, e nang le mouoane;
- mafura a tlaase a chisike.
Na ho na le pele o robala?
Bothata bo boholo ba baatlelete bohle ba ja pele ba robala, haholo-holo ha ho se na monyetla oa ho ja ka nako e 'ngoe. A re re u ja lihora tse peli pele u koetlisoa, joale mantsiboea lihora tse 1,5-2 li koetlisoa, 'me u kopana le 1 hora ea tsela moo le morao. Kakaretso, o khutlela hae ka 9 hora. Lijo tsa ho qetela li tla ba lihora tse 5-6 pele li robala. Na ho nepahetse le hore na u se ke ua khumama ka mpeng? Tabeng ena, re khothaletsa hore u ipehele karolong e nyane ea protheine ea lijo-thollo, sena se tla koahela tlhoko ea 'mele ea ho haha lisebelisoa, le ho imolla boikutlo ba tlala.