E-ea ho tse ling
mesifa boima lijo tsa catabolic

Ke lijo life tse lokelang ho kenyelletsa ho thibela ho senyeha ha mesifa

Nako ea ho Bala: 2 metsotso

Kajeno ho tsepamisitsoe maikutlo ho protheine, macronutrient e nang le ts'ebetso ea anabolic (e thusa fumana boima ) le anti-catabolic (e thibela ho theola boima ba 'mele).

Liprotheine li entsoe ka sete ea li-amino acid 'me li ikarabella bakeng sa tokiso le tlhokomelo ea boima ba mesifa bathong bohle, ho sa tsotellehe hore na ba ikoetlisa kapa che.

Palo e loketseng ea letsatsi le letsatsi e fapana ho tloha ho 0,6 ho isa ho 2,2g ea macronutrient ka kg ea boima ba 'mele, ke hore, haeba ke le boima ba 60 kg ke hloka tšebeliso ea letsatsi le letsatsi ea 36 ho 132g ea protheine ea macronutrient. 

Re fumana protheine hokae?

Ho hloka tsebo ho ile ha etsa hore re nahane hore protheine e fumanoa feela mehloling ea liphoofolo, empa sena ke TŠOANELO. Le hoja mehloli ea liphoofolo e le eona e fumanehang ka ho fetisisa 'me e na le chelete e ngata ka ho fetisisa, re ka fumana liprotheine mehloling ea limela. Ntho e thahasellisang tabeng ena e tla ba motsoako oa lijo-thollo le limela tsa linaoa, ho bokella mehloli e fapaneng ea li-amino acid le ho etsa liprotheine tse feletseng tse kang tse tsoang mehloling ea liphoofolo. 

Protheine e ka fumanoa mehloling ea liphoofolo tse kang:

  • Khomo ea khomo
  • nama ea kolobe
  • khoho
  • Litlhapi
  • Mahe 
  • lihlahisoa tsa lebese

'Me e ka fumanoa mehloling ea limela e kang:

  • Li-legumes (linaoa, lentile, lierekisi, soya)
  • lijo-thollo (li-noodle, raese, poone, quinoa, oats)
  • Lipeo tsa oli (li-chestnuts, lialmonde, walnuts)

Leha liprotheine e le tsona tse tsepamisisang maikutlo, tšebeliso ea lik'habohaedreite le eona e bohlokoa hore e sebelisoe e le mohloli o ka sehloohong oa matla le ho boloka liprotheine ho etsa mosebetsi oa tsona oa ho lokisa le ho hlokomela mesifa le lisele. Ka ho khetheha sebelisa lisebelisoa tse fanang ka matla butle-butle letsatsi lohle 'me u qobe tse hloekisitsoeng. 

mesifa anabolism le catabolism
anabolism le catabolism ea mesifa

Mehlala ea menyetla ea ho thibela ho senyeha ha mesifa le catabolism:

Lijo tsa hoseng (pele hokoetliso ) : Lero la beetroot le banana

BALA >>>  Ho fepa mahe: U ka ja mahe a makae ka letsatsi? Na ehlile ke molotsana? HLAKISA LIPEELAELO TSOHLE TSA HAO!

Motsoako: Yoghurt + chia + litholoana + motsoako oa linate

Lijo tsa mots'eare : Brown raese + linaoa + khoho e halikiloeng (kapa ntle le tabeng ea meroho ) + meroho e halikiloeng + salate e tala 

Sejo se monate: sandwich ea tuna e nang le ricotta 

Lijo tsa mantsiboea: Ho tšoana le lijo tsa motšehare 

Selallo: Whey Protein + litholoana 

Ho tseba tekanyo e nepahetseng ea lijo ka 'ngoe, hoa thahasellisa ho batla a setsebi sa phepo ho o tataisa;