Phello e kholo ea ho chesa mafura e hlahisa palo e kholo ea lihlahisoa tsa protheine, bakeng sa phetoho eo 'mele o hlokang matla a mangata. 'Me meroho le litholoana tse kenyeletsang lijo li u fa fiber le livithamine. Lihlahisoa tsa lebese li hlahisa khalsiamo e hlokahalang. Ho phaella moo, lijo tsena li felisa tšebeliso ea monate, 'me ka hona li-carbohydrate tse potlakileng tsa ho cheka, ho e-na le tsona u fumana "lik'habohaedreite tse molemo" ka tekanyo e fokolang. Tsoekere ea boko ka bongata bo lekaneng ba meroho le litholoana.
Lists tsa lihlahisoa tse lumelloeng
Nakong ea lijo tsena, o lokela ho ja ho latela lethathamo le khethehileng la lijo, ho na le tse tharo.
Thathamisa 1 - liprotheine, u lokela ho khetha e 'ngoe ea likhetho
- Mahe a mabeli kalafo efe kapa efe ea mocheso kapa e tala
- 30 dikgerama tsa linate leha e le life (eseng manatelo)
- Limela tse 60 tsa mafura a tlaase
- 100 dikgerama tsa ntlo e tlaase ea mafura
- Ligrama tse 170 tsa lijo tsa leoatleng kapa tlhapi e omeletseng
- 110 dikgerama tsa nama e tlaase e mafura kapa ham
- Limela tse 120 tsa lebese le tlaase kapa mafura a entsoeng ka lebese, hammoho le halofo ea liprotheine tse ling.
Thathamisa # 2 - ho sebeletsa leha e le efe litholoana kapa meroho
- Meroho e mengata e feletse kapa e le mofuta oa salate (litapole le li-legume ha li kenyelletsoe).
- 200 dikgerama tsa litholoana leha e le life tse nang le lihlahisoa tse peli kapa tse peli (libanana le morara ha li kenyelletsoe).
- 300 dikgerama tsa meroho leha e le efe (ntle le litapole), e nang le mouoane.
- 60 dikgerama tsa litholoana tse omisitsoeng. 150 dikgerama tsa lierekisi tsa makotikoting kapa poone.
Thathamisa # 3 - karolo leha e le efe ea lik'habohaedreite
- Cob e nyane ea poone e phehiloeng.
- Li-tablespoon tse tharo ho isa ho tse 'nè tsa raese e phehiloeng, pasta kapa buckwheat.
- Sejoana sa rye, e tletseng lijo-thollo kapa ka bohobe bo entsoeng ka sebone.
- Litapole tse peli tse phehiloeng kapa tse phehiloeng, litapole tse tharo ho isa ho tse 'nè tsa litapole tse pentiloeng, lierekisi tse phehiloeng, lentile, poone kapa linaoa.
Sample menu
Lenaneo la letsatsi le leng le le leng le etsoa ho latela litlhahiso tsena.
Bakeng sa lijo tsa hoseng, re ja karolo ea protheine ho tloha lenaneng la pele le karolo ea meroho kapa litholoana tse tsoang lenaneng la bobeli.
Bakeng sa motšehare, ja karolo ea protheine, karolo ea meroho kapa litholoana, karolo ea lik'habohaedreite ho tsoa lenaneng la boraro.
Bakeng sa bohobe bo boholo ba hoseng, ja karolo ea protheine, tekanyo ea litholoana kapa meroho le karolo ea lik'habohaedreite.
Bakeng sa lijo tsa motšehare, ja karolo ea protheine le tšebeletso ea meroho kapa litholoana.
Litlhahiso tsa liphello tse molemo
Motšehare ho hlokahala hore u noe lilithara tse peli le halofo tsa metsi, ke tse lakatsehang tee ntle le tsoekere kapa metsi a hloekileng.
Hoseng ka metsotso e mashome pele ho lijo tsa hoseng, noa khalase ea metsi a hloekileng, e tla qala tsamaiso ea lijo 'me e ke ke ea u lumella ho ja lijo tse ngata.
Mafura a chesang a mafura a atleha haholo ha a kopantsoe le koetliso e nepahetseng ea 'mele.
U se ke ua lebala hore liprotheine tsa lijo li hanyetsa batho ba nang le lefu la liphio, gout.
Ho phaella moo, batho ba bangata ba na le takatso e matla, haeba u le sehlopha sena, joale ka thapama, nka sebaka sa litholoana le meroho.
E le hore o tsoe ka mokhoa o nepahetseng oa lijo tse chesang mafura, ho molemo ho fetisetsa lijo tse arohaneng, ho ja ka makhetlo a mahlano ho isa ho a tšeletseng ka letsatsi likarolong tse nyane.
Lihlopha tsa mafura a chesang har'a litholoana li nkoa e le liphaenapole le litholoana tsa morara, ho phaella moo, tse ling li tlatsetsa ho fokotseha ha takatso ea lijo.
Lijo tsena li ntle hobane li fapane haholo mme ha ho hlokahale hore u hlokofatsoe ke tlala ka lebaka la khaello ea lijo. Sena se boetse se tsamaisoa ke lijo tse 'nè.
Ho kgothaletswa ho kopanya nama e tsitsitseng kapa dihlahisoa tsa tlhapi ka lebese kapa lebese le bolila, eseng ho nkoa ke e mong kapa e mong, e le hore e se ke ea senya 'mele.