Ho haelloa ke limatlafatsi sethaleng sena sa khōlo e kholo ho ka ba le liphello tse bohloko: kholo e tlaase, masapo a tlaase, ho fela ha nako ea bocha. Limatlafatsi tse kholo bongoaneng ke liprotheine, tšepe, calcium, vithamine C le zinc. Bakeng sa mabaka a kelello le sechabeng, bana ba hana lineano tsa malapa le litloaelo tse fumanoang bongoaneng. Ba itokisetsa lijo tsa bona, ba ja hangata ka ntle ho ntlo, hangata puso ea bona ea lijo e theoha, 'me e fetoha e sa leka-lekaneng. E lokela ho ba phepo e nepahetseng le e leka-lekaneng joang bongoaneng, ithute sehloohong se buang ka "phepo e nepahetseng ea bana".
Litlhahiso tsa phepo e nepahetseng
Ho thata haholo ho fana ka litlhahiso tse tloaelehileng tse loketseng bana bohle ka nako e le 'ngoe, hobane li fapane kaofela. Ka tlaase mona ho na le likeletso tse tloaelehileng tsa ho ntlafatsa bophelo bo botle ba bophelo.
- Li-carbohydrate. Li lokela ho ba karolo ea 50 lekholong ea lik'hilojule tsa letsatsi le leng le le leng.
- Liprotheine. Hoo e batlang e le 15-20% ea lik'hilojule tsa letsatsi le leng le le leng, re qala ho bua ka mehloli ea limela tsa protheine.
- Mafura. E lokela ho ba ka 30-35% ea kakaretso ea lik'hilojule tsa letsatsi le leng le le leng, li lokela ho kenyelletsa li-saturated, monounsaturated le polyunsaturated fatty acids. U se ke ua lebala hore ka ho ja hantle mafura, 'mele o amohela li-amino acid tse hlokahalang bakeng sa ho hlahisa metabolite tse fapa-fapaneng, le livithamine tse nang le mafura.
- Lintho tsa diminerale. Likokoana-hloko li hloka khalsiamo ea pele (1200 mg ka letsatsi), tšepe (2 mg ka letsatsi bakeng sa bashanyana le 5 mg ka letsatsi bakeng sa banana ka mor'a ho ea khoeling) le zinc (12 mg ka letsatsi bakeng sa bashanyana le 15 mg ka letsatsi bakeng sa banana ).
- Li-vithamine. Ke habohlokoa ho finyella litlhoko tsa bana ka divithamini A, D, folic acid, B12, B6, riboflavin, niacin le thiamine. Mehloli e kholo ea li-vithamine tsena kaofela ke litholoana le meroho.
Liphiri tsa phepo e nepahetseng bakeng sa bana
Mesebetsi e sebetsang bakeng sa tsamaiso ea musculoskeletal e na le liprotheine tse ngata 'me e theha lihlopha tse peli tsa lihlahisoa tse khōlō - lebese le lihlahisoa tsa lebese, hammoho le nama, tlhapi le mahe. Lebese le lihlahisoa tsa lebese: 650-850 ml ho phaella karolong e itseng ea chisi (150-200 g) bonyane hang ka letsatsi. Nama kapa litlhapi: ho sebetsa boima ba lik'hilograma tse 150-200 hanngoe ka letsatsi. Lihe: hang ka letsatsi, makhetlo a mane ka beke. Haeba mahe a fetola nama kapa tlhapi, a lokela ho jeoa ka makhetlo a mabeli ka letsatsi. Mehloli ea matla. Tsena li kenyeletsa lijo-thollo, phofo, lihlahisoa tsa phofo - bohobe, pasta, li-pastries, raese, tsoekere. Kaofela ha bona ba ruile lik'habohaedreite. Sehlopha sena se kenyelletsa lihlahisoa tse ngata tse tlas'a ts'ebetso e matla (bohobe, pasta, pastry, joalo-joalo), e entsoeng ka phofo e tšoeu, hangata koro. Tsoekere le tse ling tse monate ha li sehlopheng sena hase tsa lihlahisoa tsa mantlha le tse hlokahalang: tsena li bitsoa lik'halori tse se nang letho. Ke habohlokoa ho ja bonyane ka makhetlo a mabeli ka letsatsi, u se ke ua ja haholo, o ja tsoekere le lik'habohaedreite (litapole, raese, pasta, bohobe, joalo-joalo), haholo-holo hoseng. Lisebelisoa tse laolang mosebetsi oa 'mele li kenyelletsa mehloli ea li-vithamine le liminerale - li na le fiber tse ngata, hammoho le metsi. Ho bohlokwa haholo ho ja litholoana le meroho - tse peli tse tala le tse pepesetsoeng ho futhumatsa. Ho kgothaletswa ho ja 1 tshebeletso ea salate ka letsatsi le litholoana tse ka bang 3-4. Tšebeliso ea metsi e lokela ho lekane, hoo e ka bang lilithara tse 2 ka letsatsi, le ho noa lino tse monate - haholo-holo. Ke habohlokoa ho hlalosetsa ngoana hore na 'mele oa hae o kotsi hakae ho lino tse tahang.
Ho kenngoa ha lihlahisoa tsa lihlopha tse fapa-fapaneng letsatsi le leng le le leng
- 3-4 lijo tsa lebese le lihlahisoa tsa lebese;
- Likarolo tse 2 tsa nama, tlhapi kapa mahe;
- 6-8 lihlahisoa tsa lijo-thollo le limela;
- 2-4 likarolo tsa litholoana;
- 3-5 lihlahisoa tsa meroho;
- Matšeliso a mefuta-futa ea limela tsa meroho le liphoofolo, tsoekere le lipompong. Hona joale re tseba hore na ke eng e lokelang ho ba phepo e nepahetseng ea bana.