Lihlahisoa tse hanetsoeng le tse hanetsoeng tsa lijo tsa Senyesemane
Lijo tse nang le lik'habohaedreite lijong li lokela ho ba bonyane. Haeba ntho e 'ngoe le e' ngoe e etsoa ka tsela e nepahetseng, latela melaetsa le lenane la lijo tse lumelloeng / tse thibetsoeng, joale 'meleng oa hau o tla fumana lik'habohaedreite tse tukang mafura a tsona.
Lintho tse lumelitsoeng:
- Meroho: ho hang ha ho na lithibelo, leha ho le joalo ho kgothaletswa hore o fane ka khethollo ea "celery" e nonneng, linaoa, eggplant le lihoete;
- Ho tswa ho lijo-thollo: sethaleng se tlase sa khalori e tlase - buckwheat, semolina, oatmeal, phala ea raese;
- Ho lumelloa ho sebelisa linate tse kang hazelnut le walnuts;
- Ho tswa ho linoko le linoko tseo u ka li sebelisang ka pelepele tse ntšo, sinamone, basil, joalo-joalo. Ho hang ha ho na lithibelo;
- Ho tsoa nama ho hlokahala ho fana ka khetho ho tlhapi kapa tlhapi e otlolohileng;
- Le litholoana li boetse li le lethathamong le leholo: libanana, kiwi, lemon, li-orang, li-tangerines. Ha ho thibelo e tiileng mona.
Lihlahisoa tse thibetsoeng:
- Ha ho phofo ea lihlahisoa - pasta, bohobe ka mofuta ofe kapa ofe, li-pancake le tse ling;
- U ke ke ua ja lihlahisoa tsa lebese, empa li-skimmed cheese le yogurt lia lumelloa;
- Qoba ho soda;
- U se ke ua ja lipompong: tsokolate, lipompong. Tsohle tse nang le tsoekere - ha u khone;
- Ha e le hantle, mofuta ofe kapa ofe oa nama e nonneng tlas'a thibelo e tiileng;
- Joala, ketchup, sauces le mayonnaise;
- Metsi a seng makae ka lijana, a ntlafala. Ke ntho e lakatsehang ho e lahla ka ho feletseng.
Mokhoa oa lijo tsa Senyesemane ka letsatsi, likarolo, lintlha
Ntho e ka sehloohong e khethollang lijo tsa Senyesemane ke menu e fapaneng le ho amohela lijo tsa protheine le meroho ho ea ka foromo 2 + 2. Ke hore, matsatsi a 2 a ho ja liprotheine, matsatsi a 2 - meroho le joalo ka matsatsi a 14 kapa a 21, ka khetho ea hau.
Menu bakeng sa matsatsi a 14:
Letsatsi la 12,5,6,9,10,13 re ja lijo tsa protheine:
- Lijo tsa hoseng - poro (ho ka khoneha ka litholoana) le tee e tala;
- Snack - banana, apula kapa lero ho bona;
- Lijo tsa motšehare - tlhapi kapa pheho e phehiloeng. U ka ba le sopho e entsoeng ka meroho le nama e tlaase. Moro o lokela ho etsoa ka nama ea lijo, ka mohlala sefuba sa kana;
- Mantsiboea - mahe a halikiloeng, khalase ea yogurt, o ka ja chisi. Lijo tsa lijo tsa mantsiboea haufinyane ka 19:00.
3,4,7,8,11,12,14-st-use haholo meroho:
- Kamore ea lijo tsa hoseng - salate ea meroho (tamati, likomkomere, meroho, u ka eketsa oli ea mohloaare) + tee e tala (likhalase tse seng kae);
- Ho noa - ka tloaelo re ja litholoana leha e le life, haese libanana;
- Lijo tsa motšehare - ke tse lakatsehang ho ja metsi. Sopho ea meroho ke khetho e ntle;
- Lijo tsa mantsiboea - salate ea meroho (sebelisa lettuce, broccoli, lihoete, asparagase, celery, joalo-joalo)
Bakeng sa lijo tsa Senyesemane bakeng sa matsatsi a 21, ntho e 'ngoe le e' ngoe e ntse e tšoana, e tsoele pele ho boloka lijo tse thehiloeng matsatsing a 2 a theknoloji - meroho, matsatsi a 2 - liprotheine (lijo-thollo, litholoana, tlhapi, khoho, mahe, joalo-joalo).
Nakong ea lijo tsa Senyesemane matsatsi a 14 kapa 21 ke habohlokoa hore u noe metsi a lekaneng. Hoseng ho khothalletsoa ho noa khalase ea metsi a 1 ka ho phaella ka lemon kapa tee e tala. Ho bohlokwa ho boloka boemong bo tloaelehileng ba metsi 'meleng.
Tlhahlobo le phello ea ho theola boima ka thuso ea lijo tsa Senyesemane ka setšoantšo
Ka matsatsi a 14 lijo tsa Senyesemane li tla lumella hore li lahleheloe ke li-kilogramme tse 5 ho ea ho tse 10, le matsatsi a 21 - ho fihlela ho 13-14 lik'hilograma. Leha ho le joalo, hlokomela hore ho lahleheloa ke boima bo joalo joalo ho ka ama bophelo ba hau hantle, ka hona "ka ntle" ha u ja, butle-butle u eketsa lijo tsa lik'habohaedreite lijo le ho li khutlisa ho tloaelehileng.