Ho fumana mesifa ka katleho ho hloka mokhoa o leka-lekaneng o kenyelletsang phepo e nepahetseng, koetliso e tsitsitseng, le phomolo e lekaneng. Ho utloisisa mokhoa oa ho bala litlhoko tsa hau tsa phepo ke habohlokoa bakeng sa kholo ea mesifa. Mona ke tataiso e tla u thusa ho tseba palo e nepahetseng ea limatlafatsi tseo u li hlokang le litlhahiso tse ling tsa lijo ho tšehetsa leeto la hau la ho haha mesifa.
Ho Lekanya Ho Kenoa ha Limatla
Ho eketsa phaello ea mesifa, o hloka ho ja lik'hilojule tse ngata ho feta tseo o li chesa, o tsepamisitse maikutlo ho macronutrients: liprotheine, lik'habohaedreite le mafura. Mona ke mokhoa oa ho bala litlhoko tsa hau tsa letsatsi le letsatsi:
Etsa qeto ea Sekhahla sa Hao sa Basal Metabolic (BMR):BMR ea hau ke palo ea lik'hilojule tseo 'mele oa hau o li hlokang ha u phomotse. U ka sebelisa equation ea Mifflin-St Jeor ho e hakanya:
1. Bakeng sa Banna:BMR=10× boima (kg)+6.25×bophahamo (cm)−5×lilemo (lilemo)+5
2. Bakeng sa Basali:BMR=10× boima (kg)+6.25× bophahamo (cm)−5× lilemo (lilemo)−161
Bala Kakaretso ea Tšebeliso ea Matla a Letsatsi le Letsatsi (TDEE):TDEE ea hau e ikarabella bakeng sa boemo ba ts'ebetso ea hau. Eketsa BMR ea hau ka ntho e itseng:
1.Ho lula (ho se na boikoetliso bo fokolang): BMR × 1.2
2.E sebetsa ka thata (boikoetliso bo bobebe / lipapali matsatsi a 1-3 / beke): BMR × 1.375
3.E sebetsa ka mokhoa o itekanetseng (boikoetliso bo itekanetseng / lipapali matsatsi a 3-5 / beke): BMR × 1.55
4.E sebetsa haholo (ho ikoetlisa ka thata / lipapali matsatsi a 6-7 ka beke): BMR × 1.725
5.Ho sebetsa ka matla (ho ikoetlisa ka thata haholo / mosebetsi oa 'mele): BMR × 1.9
Etsa Khalori e eketsehileng:
Ho fumana mesifa, leka ho fumana khalori e ngata ea lik'hilojule tse ka bang 250-500 ka letsatsi. Kenya masalla ana ho TDEE ea hau.
Kabo ea Macronutrient:
1.Protheine:Ikemisetse ho fumana ligrama tse 1.6 ho isa ho tse 2,2 tsa protheine ka kilogram ea boima ba 'mele ka letsatsi. Protheine e bohlokoa bakeng sa ho lokisa le ho hōla ha mesifa.
2. Lik'habohaedreite:Sebelisa ligrama tse 4-6 tsa lik'habohaedreite ka kilogram ea boima ba 'mele ka letsatsi. Li-carbohydrate li fana ka matla a hlokahalang bakeng sa boikoetliso bo matla.
3.Mafura:Etsa bonnete ba hore 20-30% ea lijo tsa hau tsa letsatsi le letsatsi tsa lik'halori li tsoa mafura. Mafura a phetseng hantle a bohlokoa bakeng sa tlhahiso ea lihormone le bophelo bo botle ka kakaretso.
Palo ea Mohlala
Ha re re u monna ea lilemo li 25, boima ba 75 kg, bolelele ba 180 cm, 'me u le mahlahahlaha a itekanetseng:
Palo ea BMR:
BMR=10×75+6.25×180−5×25+5=1775 lik'hilojule ka letsatsi
Palo ea TDEE:
TDEE=1775×1.55=2751.25 lik'hilojule ka letsatsi
Khalori e eketsehileng:
2751.25+250 (khalori e eketsehileng)=3001.25 lik'hilojule ka letsatsi
Kabo ea Macronutrient:
1.Protheine: 75×2=150 grams/letsatsi (likhalori tse 600)
Lik'habohaedreite tse 75 × 5 = 375 dikgerama ka letsatsi (1500 lik'hilojule)
3.Mafura: 3001.25×0.25=750 lik'hilojule ka letsatsi (83.3 grams / letsatsi)
Litlhahiso tsa Lijo
Mehloli ea Liprotheine:
1.Nama e se nang mafura:Sefuba sa khoho, turkey, nama ea khomo e mafura
2.Litlhapi:Salmon, tuna, cod
3.Lebese:Yoghurt ea Segerike, cottage chisi, lebese
4.E ipapisitse le Semela:Lentile, lierekisi, tofu, tempeh, quinoa
Mehloli ea lik'habohaedreite:
1. Lithollo tse felletseng:Raese e sootho, quinoa, oats, bohobe ba koro
2.Meroho:Litapole, litapole, poone
3.Litholoana:Libanana, monokotsoai, liapole, lilamunu
4.Linaoa:Linaoa, lentile, lierekisi
Mehloli ea Mafura a Bophelo bo Botle:
1. Linate le peo:Lialmonde, walnuts, peo ea chia, li-flaxseeds
2.Oli:Oli ea mohloaare, oli ea avocado, oli ea kokonate
3.Avocado:Avocado e feletseng, guacamole
4.Litlhapi tse mafura:Salmon, mackerel, sardine
Hydration le Tlatsetso
• Hydration:Noa metsi a mangata letsatsi lohle hore u lule u le metsi. Batla bonyane lilithara tse 3 ka letsatsi, ho feta haeba u fufuleloa haholo.
• Tlatsetso:Nahana ka li-supplement tse kang whey protein, creatine, le branched-chain amino acid (BCAAs) haeba lijo tsa hau li haelloa ke limatlafatsi tsena. Leha ho le joalo, tsepamisa maikutlo ho fumaneng boholo ba phepo ea hau ho tsoa lijong tse felletseng.
Qetello
Phepo e nepahetseng ke ea bohlokoa bakeng sa khōlo ea mesifa. Ka ho bala litlhoko tsa hau tsa caloric le macronutrient le ho tsepamisa maikutlo lijong tse nang le limatlafatsi tse ngata, u ka ntlafatsa boiteko ba hau ba ho aha mesifa. Ho tsitsa lijong le koetlisong, hammoho le ho phomola ka ho lekaneng, ho tla u thusa ho fihlela lipheo tsa hau tsa boikoetliso ka katleho.
Nako ea poso: Aug-10-2024