Khutlela ka mor'a ho sebetsa

Ho hlaphoheloa ka botlalo ka mor'a koetliso e matla, leka ho ela hloko lintlha tse latelang:

• u se ke ua itlhokomela ka boroko. U lokela ho robala lihora tse 7-9 bosiu 'me, ha ho khoneha, 1 hora (ha ho sa le joalo) ka nako ea motšehare;
• Fokotsa nako ea hao ea koetliso ho metsotso e 90;
• Hang ka beke, tlohele ka ho feletseng litlelaseng - kapa, maemong a feteletseng, ipehe moroalo o bobebe haholo.

Joang ho potlakisa mesifa ea ho fola?

Mona ke seo u lokelang ho se etsa kamora 'thuto ka mong:

1. Noa li-cocktails le lik'habohaedreite le liprotheine kapele ka mor'a hore u ikoetlise.
2. Etsa ho ikoetlisa (metsotso e 5-10).
3. Nka metsi a futhumetseng, ebe joale o na le serame se batang.

Litokisetso tsa ho fola ha mesifa

1. Li-antioxidants tse ngata. Li-antioxidants li thibela li-radicals mahala. Hona, ho thusa ho hlaphoheloa hamolemo ka mor'a koetliso, ho fokotsa bohloko ba mesifa le ho khaotsa ho ruruha. Li-antioxidants tse ka sehloohong: li-vithamine A, C, E, selenium, beta-carotene, extractory seed-proanthocyanidin, alpha-lipoic (tioctic) acid.
2. Li-acid tse nang le liketane tse nang le branched , kapa BCAA-Branched-Chain Amino Acids. Li bohlokoa tsa amino acid, e bolelang hore 'mele ha o khone ho ba hlahisa,' me o lokela ho nkoa ka lijo. Ho phaella moo, tsena li tlatsetsa ts'ireletso ea ts'ireletso le tlaleho ea 35% ea tsohle tsa amino acid meleng. Baemeli ba ka sehloohong ba BCAA ke: L-isoleucine, L-valine, L-leucine.
3. Glutamine . Glutamine e nkoa e le ntho ea bohlokoa ea ho tsosolosa e thibelang mesifa ea catabolism.
4. Inosine . Inosine e thibela ho bokella lactic acid, e bakang mokhathala oa mesifa.

Lisebelisoa tsa ho tsosolosoa ha mesifa

1. Mahe . Protheine ea mahe e na le bohlokoa bo phahameng ka ho fetisisa - ha ho bapisoa le lijo tse ling.
2. Lialmonde . Mohloli o mong o ruileng oa alpha-tocopherol ke o mong oa mefuta ea vithamine E.
3. Salmone . Senseine ea tsamaiso ea senya e na le liprotheine tsa boleng bo phahameng le mafura a 3 a mafura, tse etsang hore mesifa e fole ka mor'a koetliso, kaha e fokotsa ho bolaoa ha protheine.
4. Ho laola . Haeba o batla motsoako o phethahetseng oa liprotheine tse nang le lik'habohaedreite ho tsosolosa 'mele oa hau ka mor'a ho ikoetlisa ka matla, yogurt e u fa tharollo e molemo ka ho fetisisa.
5. Khomo ea nama . Ho ruile ka tšepe le zinc, nama ea nama ea khomo e nka sebaka sa pele le mohloli oa creatine.
6. Metsi . Metso ea karolo leha e le efe ea 'mele ke metsi a 80%. Sena se bolela hore ho fetola palo ea metsi meleng ea rona, esita le ka 1%, ho ka senya bobeli koetliso ka boeona le ho hlaphoheloa ka potlako ea mesifa ka mor'a eona.

Ho fola kapele ha mesifa

Lebelo la ho fola ha mesifa le fapane haholo, hobane ho itšetlehile ka tekanyo ea khatello ea bona. Tabeng ea mojaro o bobebe, mesifa e tla hlaphoheloa ka ho feletseng ka letsatsi. Ka mor'a karolelano ea boima bakeng sa ho fokotsa mesifa e feletseng, u ka nka matsatsi a ka bang peli. 'Me bakeng sa ho qetela ha mesifa e fola ka mor'a ho sebetsa ka thata le e boima, u tla hloka beke (kapa esita le tse peli). Kahoo, ho totobetse hore ha ho bonolo kamehla hore motho a hlaphoheloe ke mesifa.