Netefatsi pele ho koetliso e lokela ho fuoa tlhokomelo e khethehileng, kaha e lokela ho fana ka 'mele ka limatlafatsi le matla.
Ntho ea pele eo u ka e hlokomelang ke metsi. Sebakeng se itseng sa hora pele thuto e qala, ho khothalletsoa ho noa likhalase tse peli.
Ho ja lijo pele ho koetliso e lokela ho ba bonyane lihora tse peli pele ho ts'ebetso ea thuto. Lihlahisoa li lokela ho ba bonolo le ka potlako li senyehe.
Haeba koetliso ea hau e ikemiselitse ho eketsa mesifa e ngata, e-ba bonnete ba hore u ja halofo ea hora pele ho sehlopha. Bakeng sa sena, ba phethehile: litholoana, monokotsoai le li-protein .
Ke eng e molemo ho ja pele u koetlisoa?
Ke habohlokoa hore nakong ea thupelo u ikutloe u phutholohile 'me u se ke ua ikutloa u le boima ka mpeng. Ho phaella moo, mala a feletseng a ke ke a kena-kenana le ho ikoetlisa, empa a ka boela a bakela ho nyekeloa ke pelo le acid reflex. Lijo li lokela ho khethoa ka bomong, ho nahanela litakatso tsa botho le lithibelo tsa bophelo bo botle.
Li-carbohydrates pele li koetlisoa
E le ho fumana matla a hlokahalang ho ikoetlisa, o lokela ho sebelisa lik'habohaedreite tse liehang. Ka lebaka la hore butle-butle ba robehile, matla a lokolloa ka li-batches, empa ka lehlakoreng le leng tjhelete ena ha e lekane 'me' mele o arola mafura ka matla a eketsehileng. Lihlahisoa tse nang le lik'habohaedreite tse liehang: libanana, liapole, lijo tsohle tsa lijo-thollo, joalo-joalo. Ho buelloa hore halofo ea hora pele ho lihlopha, ja hoo e ka bang 40 g ea lihlahisoa tsena.
Na ke hloka ho ja liprotheine pele ke ikoetlisa?
Scientifically proven that li-amino acid tse ngata li kenella mesifa pele li koetlisoa, ka potlako mekhoa ea protheine ea pele. Liprotheine li lokela ho jeoa pele li ikoetlisa, e le ho boloka mesifa e senya. Ho khothaletsoa hore halofo ea hora pele u ikoetlisa, ja 20 g ea liprotheine, mohlala, lebese la mafura a seng makae, cottage cheese, kana lebese kapa ho noa mapolanka.
Phepo e nepahetseng pele ho koetliso ea matla
Lijo tse nepahetseng ke
- karolo e nyane ea lesapo la motso le raese;
- sengoathoana sa litlhapi le litapole tse omeletseng;
- karolo ea nama e tlaase e mafura le pasta e tsoang phofo e feletseng ea lijo-thollo;
- chisi ea cottage le bohobe bo tsoang lijong tsa ho sila.
Baatlelete ba bangata pele ba koetliso ba sebelisa li- protein feela, tse lokelang ho tahoa hora e le nngwe pele thuto e qala.