Joaloka setsebi sa lijo tse ngolisitsoeng, setsebi se tiisitsoeng sa boto litabeng tsa dietetics le sports dietitian bakeng sa baatlelete ba profeshenale, ba Collegiate, ba Liolimpiki, ba sekolo se phahameng le ba masters, karolo ea ka ke ho ba thusa ho sebelisa mekhoa ea ho matlafatsa metsi le ho matlafatsa matla a ho ntlafatsa ts'ebetso.Ho sa tsotellehe hore na u qala leeto la ho ikoetlisa, ho leka ho boloka 'mele, ho sebetsa ho fetola sebopeho sa' mele kapa boemo ba lehlabula, ho fana ka metsi le mafura ke senotlolo sa katleho ea hau.Litlhahiso tsena li ka thusa ho ntlafatsa matla, lebelo, matla le ho hlaphoheloa le ho fokotsa kotsi ea kotsi.
Ho phaella ho litlhahiso tsena tse tobileng, hopola hore 'mele oa hau o lula o le boemong ba ho itokisetsa kapa ho lokisoa.Ho ntlafatsa ts'ebetso le ho hlaphoheloa o lokela ho besa le ho nosetsa metsi pele le ka mor'a boikoetliso bo bong le bo bong le boikoetliso.
Hydration
Qala boikoetliso ba hau u le metsi hantle.
Moroto o lokela ho ba o bobebe ka 'mala le molumo o phahameng pele o qala ho ikoetlisa.Noa maro 'me u je lijo tse nang le metsi tse kang litholoana, meroho, sopho le li-smoothie pele u fihla tšimong kapa kamoreng ea boima.Ho ba le metsi hantle ho tla ntlafatsa matla, lebelo le matla.
Noa li-electrolyte tse eketsehileng.
Hammoho le hydration e nepahetseng, li-electrolyte tse kang sodium, potasiamo le calcium li ka thusa ho thibela cramping.Ho noa lino tsa lipapali le lipakete tsa electrolyte tse kopantsoeng le metsi ho ka thusa - hammoho le ho eketsa letsoai lijong kapa ho ja lijo tse letsoai, tse kang pickles, soy sauce le moro - ho ka eketsa ho noa ha electrolyte.
Nka sebaka seo u se lahlileng.
Bakeng sa ponto e 'ngoe le e 'ngoe ea mokelikeli oo u o lahleheloang nakong ea boikoetliso kapa boikoetliso, tlosa mokelikeli oo ka botlolo ea metsi kapa seno sa lipapali.Bakeng sa ho buuoa, botlolo e tloaelehileng e na le li-ounces tse ka bang 20 ho isa ho tse 24.Mohlala, haeba u lahleheloa ke liponto tse 5 nakong ea boikoetliso, u tla hloka ho noa ho pota libotlolo tse hlano kapa li-ounces tse 100 ho isa ho tse 120 tsa mokelikeli ka mor'a lihora tsa boikoetliso.Ntho e ntle ea ho qala ke ho leka ho noa li-ounces tse 20 ho isa ho tse 24 hang ka mor'a ho ikoetlisa / ho ikoetlisa.'Me haeba u jesi e boima, leka libotlolo tse peli kapa li-ounces tse 40 ho isa ho tse 48 hang-hang.Hopola hore ho fetola metsi ka mor'a ho ikoetlisa ho phaella litlhoko tsa hau tsa letsatsi le letsatsi tsa mokelikeli, tseo ho basali e leng bonyane likopi tse 11.5 kapa li-ounces tse 90, 'me ho banna likopi tse 15.5 kapa li-ounces tse ka bang 125 ka letsatsi.
Sip, u se ke ua qeaqea.
Tsela eo u noang ka eona e ka etsa hore ts'ebetso ea hau e phahame kapa e nkhe.Ho kha metsi ha u leka ho nosetsa metsi ha ho hlahise litholoana.'Mele o khona ho monya boholo ba kotara e le' ngoe feela (32 ounces) ka hora sebakeng se chesang le se mongobo.Hlahisa metsi ka bohlale, eseng ka thata ho feta, ka ho noa likhalase tse 'ne ho isa ho tse robeli tsa metsi kapa seno sa lipapali metsotso e meng le e meng e 20.
Nahana pele u noa.
Joala bo bongata haholo bo ka etsa hore u lahleheloe ke mokelikeli, mesifa, boleng ba ho robala le ho bapala lipapaling.E-ba bohlale mabapi le hore na u noa neng, seo u se noang le hore na u noa hakae.
Phepo e nepahetseng
Eketsa protheine, lihlahisoa le lik'habohaedreite.
Khetha lijo tseo u li ratang e le karolo ea poleiti ea hau ea ts'ebetso.U ka khetha lijo tseo u li jang, empa leka ho kenyelletsa liprotheine, lihlahisoa le lik'habohaedreite lijong tsohle tseo u li jang.
Qoba ho tlola lijo.
Ho haella ha lijo ho ka sitisa ts'ebetso ea hau le tsoelo-pele ea ho fetola sebopeho sa 'mele oa hau.Ikemisetse ho lumellana le palo ea lijo le lijo tse bobebe tseo u li khethang letsatsi le letsatsi.Lijo ke mafura bakeng sa ts'ebetso;u se ke ua itumella ho matha u le feela.
Etsa bonnete ba hore u ja lijo tsa hoseng.
Lijo tsa hau tsa hoseng ke monyetla oa ho tlatsa, ho tlatsa le ho khutlisetsa metsi 'meleng e le hore' mele oa hau o se ke oa bapala.Hape, etsa bonnete ba hore u beha liprotheine, lihlahisoa le li-carbs poleiti ea hau.Haeba u khathetse haholo hore u ka hlafuna, smoothie e ka ba khetho e ntle.
Etsa poleiti e leka-lekaneng le e lekanang.
Halofo ea poleiti ea hau e lokela ho ba lihlahisoa (litholoana le meroho), karolo ea bone e lokela ho ba protheine (nama, likhoho, tlhapi / shellfish lebese, mahe kapa protheine e thehiloeng limela) 'me ea bone ea ho qetela e lokela ho ba lik'habohaedreite (raese, pasta, quinoa, litapole, bohobe kapa lijo-thollo).Poleite e lekantsoeng ea ts'ebetso e fana ka boleng, bongata le botsitso ho u thusa ho eketsa matla, lebelo, matla le ho hlaphoheloa.
Amohela lik'habohaedreite.
Li-carbohydrate tse tsoang litholoana, pasta, raese, litapole, bohobe le poone li fana ka mafura ao 'mele oa hau o o hlokang bakeng sa boikoetliso le boikoetliso.Haeba u tlosa li-carbs poleiti ea hau, u ka iphumana u le butle, u fokola ebile u khathetse haholoanyane.Ho feta moo, ho ja li-carbs tse fokolang haholo ho qobella 'mele oa hau ho sebelisa boima bo bobebe e le mohloli oa mafura nakong ea boikoetliso.E re feela "che" ho lik'habohaedreite tse tlase.
Protheine: ho feta hase kamehla ho leng molemo.
Litlhoko tsa protheine li ka tloha kae kapa kae ho tloha ho 0.5 grams / pound ho ea ho 1 gram ka boima ba 'mele.Kahoo haeba u le boima ba lik'hilograma tse 120 'me u ja ligrama tse 140 tsa protheine letsatsi le leng le le leng, u ka 'na ua ja ho feta kamoo u hlokang' me u ka 'na ua fokotsa ho ja ha lik'habohaedreite ka ho hatisa liprotheine ntle le limatlafatsi tse ling kaofela.
Haeba u noa liprotheine tse ngata ho feta tseo 'mele oa hao o ka li sebelisang ka nako e le' ngoe, karolo e 'ngoe e tla sebelisoa bakeng sa matla kapa e bolokoe e le mafura 'me e 'ngoe e tla ntšoa, e leng ho etsang hore protheine e feteletseng e be tšenyo ea chelete.
Mokhoa o betere ke ho boloka protheine e lekaneng le e tsitsitseng letsatsi lohle, ka ho etsa bonnete ba hore o ja lijo tse nang le protheine e le karolo ea lijo le seneke se seng le se seng.Molao o motle oa letsoho ke ho ipehela bonyane ligrama tse 20 ho isa ho tse 30 tsa protheine ka lijo, e leng li-ounces tse ka bang 3 ho isa ho tse 4 tsa nama, likhoho, tlhapi, mahe kapa chisi.Haeba u sebelisa liprotheine tse thehiloeng limela u ka kopanya lijo-thollo, linate, lipeo, linaoa, lierekisi le lijo tsa soya ho finyella litlhoko tsa hau tsa protheine.
Lula u le bohlale 'me u tseba ka li-supplement.
Hobane u ka e reka ha ho bolele hore u tlameha ho e reka.Li-supplement ke tlatsetso lijong tse reretsoeng ho u thusa ho fumana limatlafatsi tseo e kanna eaba ha u na tsona.Leha ho na le likhetho tse ngata tsa tlatsetso, ha se sebaka sa lijo.
Ntle le malebela ana a phepo e nepahetseng, fumana lintlha tsa phepo ea lipapali ho tsoa mehloling e tšepahalang.Litaba tse fosahetseng mabapi le phepo e nepahetseng li ngata, 'me keletso e' ngoe e ka 'na ea fokotsa ts'ebetso ea hau ea lipapali.Ho sebetsa le setsebi sa lijo tsa lipapali ho ka u thusa ho rala le ho iketsetsa moralo oa hau oa phepo e nepahetseng ho phethahatsa merero ea hau ka har'a tekanyetso ea hau, litlhoko tsa matla le bokhoni ba ho iphelisa.U ka fumana setsebi se tiisitsoeng sa boto ea CSSD litabeng tsa dietetics ho www.eatright.org.
Nako ea poso: Jul-14-2022