Bacha ba bangata kajeno ba rata ho phela hantle ’meleng.Boikoetliso bo nepahetseng ha bo khone feela ho imolla mokhathala, ho imolla khatello ea maikutlo, empa hape ho phutholoha 'mele ea batho,' me ka ho ikoetlisa ho ka etsa hore mela ea 'mele ea bona e be e phethahetseng haholoanyane, ho ikoetlisa ke' mele haholo, kahoo hoa hlokahala ho ja.E matlafalitsoe ka phepo e nepahetseng.
Ke limatlafatsi life tseo u li hlokang hore u phele hantle?
1. Metsi
'Mele oa motho o tla lahleheloa ke 1000-2000 ml ea metsi ka hora e le' ngoe ea boikoetliso, kahoo tlatsa metsi ka nako.Ka mohlala, noa khalase e kholo ea metsi pele u ikoetlisa, kapa u noe metsi a seng makae nakong ea boikoetliso.
2. Vithamine C
Vithamine C e ka ntšoa ho tsoa mofufutso, 'me hang ha' mele o haelloa, tšenyo ea mahala e bakoang ke boikoetliso e atisa ho etsahala.Ho eketsa vithamine C ka nako pele u ikoetlisa ho tla thusa ho tlosa chefo 'meleng oa hao le ho sireletsa litho tsa hau hore li se ke tsa senyeha.
3. Li-vithamine tsa B
Lelapa la vithamine B le lona ke karolo e qhibilihang ka metsing.Hang ha e se e haelloa, karabelo e tla lieha, methapo e tla khathala habonolo, 'me mokhathala kapa kotsi e bakoang ke boikoetliso e ke ke ea e-ba bonolo ho hlaphoheloa.Ho hlokahala tlatsetso.
4. Potassium/Sodium
Boikoetliso bo matla bo etsa hore u fufuleloe, liminerale tse ngata li tla lahleha ka mofufutso, haholo-holo potasiamo le sodium, sodium e ngata e bolokiloe 'meleng,' me sodium e boetse e tlatsitsoe habonolo lijong;potasiamo 'meleng e batla e le tlaase, boikoetliso Pele le ka morao, u lokela ho ela hloko ho khetha litholoana le meroho e nang le tekanyo e phahameng ea potasiamo / sodium ho ja.
5. Zinki
Zinc ke ntho e 'ngoe e ka lahleheloang ke mofufutso le moroto.Zinc e bohlokoa haholo bakeng sa bophelo bo botle, 'me' mele o hloka ho netefatsa hore ho na le zinki e lekaneng.Li-oyster, li-rhizome, joalo-joalo li na le zinki tse ngata, 'me li-supplement tse ngata li ka nkoa.
6. Manganese/Cr/V
Tsena tse tharo li molemo bakeng sa motsoako oa insulin le ho leka-lekanya tsoekere ea mali.Lijo tse latelang li na le: morara, li-mushroom, cauliflower, liapole, matokomane, joalo-joalo. Ha ho hlokahale lisebelisoa tse eketsehileng.
Mokotla oa protheine ea whey ke glutamine, e leng amino acid e batlang e tloaelehile.E 'nile ea sebelisoa lipetlele ho thusa ho tsosolosa le ho boloka mesifa ea mesifa.E se e tumme har'a baatlelete e le tlatsetso lilemong tsa morao tjena.
Lisele tsa mesifa li na le matla a matla a ho monya glutamine.U ka eketsa bokhoni ba ho boloka mesifa ka ho eketsa ligrama tse 8 ho isa ho tse 20 ho seno.Ha lisele tsa mesifa li monya glutamine, metsi le glycogen le tsona li kenngoa hammoho.Ka hona, ho atolosoa ha mesifa ho tla eketseha ka tsela e nepahetseng, e leng phello ea eona ea ho haha mesifa.
Ho sebelisa glutamine, creatine kapa lik'habohaedreite tse boemong bo bobe ba 'mele li ka atolosa mesifa ea lisele tsa lysis, e ba lumella ho tšoara metsi a mangata' me kahoo ba boloke tekanyo e hlomphehang tlas'a maemo a mabe.
Glutamine e boetse e fokotsa tšenyo ea mesifa ka ho ba le phello ea ho ruruha sebeteng le liseleng tsa mesifa, e leng se bolelang hore nako e ntle ka ho fetisisa ea ho nka glutamine ke ha 'mele o phephetsoa, joalo ka nakong ea ho buuoa, ho kula kapa ho sithabela, le Ho ja, ho ikoetlisa ka ho feteletseng le ho khathatsoa ke boroko, 14 ligrama ka letsatsi bakeng sa matsatsi a mabeli li loketse batho ba batlang ho khothalletsa kholo ea mesifa ka ho ikoetlisa ka matla a phahameng.
Nako ea poso: Oct-21-2022