Lijo tse nepahetseng - ke eng?
Ho ja lijo tse nepahetseng ke lijo tse lekaneng letsatsi ka leng bakeng sa lik'habohaedreite, liprotheine le mafura. Palo ea lik'halori e fana ka ts'ebetso e feletseng ea 'mele' me e thibela boima ba 'mele. Ha matla a nepahetseng a ho ja a bolokiloe, mala a mala a macha a tsosolosoa, metabolism e potlakile, metsi a letsoai a metabolism a tloaelehile, 'me mafura a feteletseng a arohana.
12 melao ea lijo tse phetseng hantle - ja le ho theola boima ba 'mele
Phapang pakeng tsa dijo tse phetseng hantle le dijo tse tlaase haholo ke hore o ja makhetlo a 5-6 ka letsatsi (!!!!) mme o thabela dijo. Boima ba 'mele bo fela,' me 'mele o tsoaloa hape. Lijo tse phelisang hantle hase lethathamong la lintho tse thibelang, empa lethathamo la liketso tseo ntle le hore tahlehelo ea boima ba 'mele le tsosoloso ea bophelo bo ke ke ba khoneha.- Ho ja lijo tsa hoseng ke lijo tsa bohlokoa ka ho fetisisa. Ha ho lijo tsa hoseng tsa pelo - ha ho na setšoantšo se setle. E, e, banana, e paka hangata ka litsebi tsa phepo e nepahetseng. Ha u sa ja hoseng, u "senya" tsamaiso ea lijo. Phello: bofokoli, zhor ka hora ea leshome, boikutlo bo tšosang, boima bo bobeli ka mokhoa oa ho senya lijo motšehare.
- Ha ho na tlala! Re ja makhetlo a 5-6 ka letsatsi, mme ke lihlahisoa tse molemo feela. Ho ja lijo tsa hoseng ka botlalo, lijo tsa motšehare le lijo tsa motšehare + 2-3 lijo-thollo tse nang le litholoana / meroho / smoothies.
- Ba tsoha, ba phunya meno, ba noa khalase ea metsi a futhumetseng ka 1 tsp. mahe a linotsi le selae sa lemon. Kahoo re qala mpa sethaleng "re itokiselitse ho ja lijo tsa hoseng!". Ka mor'a metsotso e 15 rea ja.
- Re noa bonyane 1.5 a etsang dilitara tse metsi a hloekileng ka letsatsi. Mafura, tea, liminerale ha li nahane.
- Metsotso e 15 pele u ja lijo tse monate, noa metsi a 200ml, empa u ke ke ua noa lijo. Kamora metsotso e 20-30, etsa tee e tala ka lemon, ebe u noa hape.
- Oh, o hloiloe ka 18:00. Lijo li re u ke ke ua ja ka mor'a tse tšeletseng. Lijo tse nepahetseng bakeng sa boima ba 'mele li u lumella hore u phatlohe ka morao ho 20:00, empa feela lebese le lihora tse 2-3 pele u robala. Ntho ea bohlokoa hase ho fetela ka nģ'ane ho tloaelo ea letsatsi le letsatsi ea BJU (ke eng, bala ka tlase).
- Re hlophisa phetolelo ea sehatsetsing: li-sausages, mayonnaise, ketchup, sausages le lihlahisoa tse tsuba - lilabeng. Re tlatsa lilulofu ka meroho, khoele ea khoho, litholoana le yogourts.
- Re pheha banyalani ba bang feela kapa re le li-multivarque! Basebetsi ba kichine ba boloka lisebelisoa tsohle tse molemo ka sejana. Re lebala ka litapole tse halikiloeng, makhooa le pie.
- Qala diary ea lijo. Ena ke buka e nang le lesela le entsoeng ka pente ea lijo tse phetseng hantle bakeng sa beke. Kahoo ka sebele u ke ke ua senya.
- Ja monate (esita le pie le mahobe) hang ka beke hoseng. Empa feela ka tekanyo e lekanyelitsoeng. Ho pshatla kaka ea kilogram ka nako e le 'ngoe - ho khutlisa mafura ka mpeng.
- U se ke ua noa kofi. E kotsi ho mpa, pelo le meno.
- Lokisetsa ho laolla matsatsi ka kefir le liapole.
Ke hobane'ng ha u ke ke ua ja ka tsela e fapaneng? Ha ho na lijo tse nang le phepo, li-tastier le tse phelisang hantle. Lijo tse nepahetseng ke boikutlo bo matla, matla le palo e ntle.
Re nahana ka lik'halori le BJU
BJU ke tlhaloso ea liprotheine, mafura, lik'habohaedreite. Ho ja lijo tse molemo ho thehoa motheong oa sebopeho sa motho ka mong oa BJU. Ke hore, re bala hore na 'mele o sebelisa matla hakae (lik'halori) ka letsatsi bakeng sa mosebetsi o tloaelehileng. E le ho theola boima ba 'mele, re nka 200-300 kcal ho sephetho. Etsa boima ba 'mele - u se ke ua fetola ntho leha e le efe, mofuta - eketsa le khalori le fiz. mojaro.
Ka molao oa Harris-Benedict
Bakeng sa basali: 655 + (9.6 * boima) + (1,8 * bophahamo, cm) - (4.7 * lilemo) = OOV - metabolism eohle (kcal).
Hona joale u atolose ka ntlha ea mojaro:
- Tsela ea ho phela ka nako e telele - 1, 2;
- Ho etsa lipapali ka makhetlo a mararo ka beke - 1, 3;
- Ho koetlisa 4-5 ka linako tse ling ka beke - 1, 5;
- Baatlelete ba rutehileng - 1, 8.
E hlaha: 655 + (9.6 * 45) + (1.8 * 158.5) - (4.7 * 21) = 655 + 432 + 285.3 - 98.7 = 1273.6 kcal / letsatsi. 1237.6 * 1.3 = 1655.68 kcal / letsatsi.
Hona joale re tla bala tloaelo ea letsatsi le letsatsi ea phepo e nepahetseng bakeng sa ho fokotsa boima ba BJU.
- Protheine:
- bakeng sa mesebetsi e tlaase 1-1.5 g ka ho ya ka 1 kg ea boima ba 'mele;
- bakeng sa ho sebetsa le ho beha boholo ba 1.8-2.5 g ka ho ya ka 1 kg ea boima ba 'mele.
- Mafura: 1 g, ka 1 kg ea boima ba 'mele;
- Li-carbohydrate: 5 g ka ho ya ka lik'hilograma tse 1 tsa boima ba 'mele.
Ka 1 gram e na le kcal:
- protheine - 4 kcal;
- mafura - 9 kcal;
- lik'habohaedreite - 4 kcal.
Re nahana ka (boima ba maemo a lik'hilograma tse 45):
- B (1.5 * 45 * 4) = 270 kcal;
- † (1 * 45 * 9) = 405 kcal;
- Y (5 * 45 * 4) = 900 kcal.
Kakaretso: 1575 kcal.
Ho theola boima ba 'mele, theola lik'habohaedreite ho 4-3 dikgerama ka letsatsi. Ho eketsa mesifa ea mesifa - eketsa liprotheine. Phetoho ea lijo e fokotseha butle-butle, eseng ho feta 10% ea chelete eo.
Lijo tse monate tsa lijo bakeng sa letsatsi
Re fana ka mefuta e mengata ea lijo tsa hoseng, lijo tsa motšehare, lijo tsa mantsiboea le lijo tse sa jang, tseo ho tsona u ka kenyang moralo oa lijo tsa beke le beke habonolo.
8:00 hoseng
- Koahela lebese 0% + morara o omisitsoeng / omisitsoeng apricots + 1 tsp. cellulose.
- Letlapa la lebese ka lebese 1,5% + e omisitsoeng apricots + 1 tsp. motsoalle.
- Mahe a mabeli a phehiloeng a bonolo + a phofo ea bohobe bo botšo + salate ea meroho (apara: oli ea mohloaare + pepere e ntšo).
- Ho roala ka apricot / morara o omisitsoeng / banana + 1 tsp. tranelate e bolila + bohobe
10:00 Snack №1
- Smoothies ea liapole + sinamone + lihoete
- Apulo e monate e monate le e bolila + khalase ea kefir;
- Litholoana li ncha (ntle le banana, morara);
- Litholoana tse omisitsoeng + li-walnuts + kefir.
13:00 Mantsiboea
- Meroho e nang le meroho + ea meroho bakeng sa banyalani;
- Sopho e entsoeng ka mafura e nang le bohobe ba rye bo boholo ba 150 grams;
- Letlalo la khoho le entsoeng ka poro ea Buckwheat (li-mushroom, langa le le lej, chisi);
- Litapole tse halikiloeng (likotoana tse 2-3) le tranelate, litlama le li-mushroom + salate ea meroho.
16:00 Sehlabelo sa 2
- Smoothies ea liapole + sinamone + lihoete
- Apulo e monate e monate le e bolila + khalase ea kefir;
- Litholoana li ncha (ntle le banana, morara);
- Litholoana tse omisitsoeng + li-walnuts + kefir.
19:00 hoseng
- Litlhapi le meroho e entsoeng ka ontong;
- Linaoa tse khubelu kapa soya tse nang le salate ea meroho + 70 g ea nama ea khōhō;
- Le raese e hlaha le li-mushroom + meroho;
- Li-cutlets tsa litlhapi li tsamaisoa ka buckwheat.
Lihlahisoa tse phetseng hantle bakeng sa tahlehelo ea boima ba 'mele - theko ea lichelete
Ho ja hantle - ha ho bolele ho theko e boima. "Ha ke khone ho reka kana, ha ho na chelete bakeng sa litholoana, le litlhapi ka kakaretso bakeng sa litheko tse phahameng," ke mabaka a sa lumellaneng le 'nete. Bala hore na lijo li potlakile hakae, li-sausage, li-chees, litapole, botoro le tse ling tsa khoeli ka khoeli. Hape bala lijo tseo u li jang ka nako e le 'ngoe.
Lijo tse nepahetseng li bolela karolo ea 75-150 dikgerama tsa sehlahisoa se le seng, 'me se noa litholoana 1-2. Sena hase feela thuso, empa e le chelete.
Re hlophisitse lenane la lijo tse phetseng hantle tse ke keng tsa otla sepache.
Lijo tse phahameng tsa protheine:
- phoofolo ea tlhaho: likhoho, likolobe tse omeletseng, mahe, litlhapi, cottage chisi, chisi, tranelate e bolila, lebese, kefir;
- semelo sa soya: soya, linate, oatmeal, semolina, macaroni (mefuta e thata ea lijo-thollo), nyalothe, raese, li-mushroom, perele ea harese.
Lihlahisoa tse nang le mafura a saaturated : meroho, mohloaare, linseed, oli ea mokopu. Mehloaare, peo, linate. Ho fana ka 'mele ka mafura, noa hoseng 1 tsp. oli ka mor'a khalase ea metsi.
Li- carbohydrate tse thusang: litholoana, meroho, lentile, soya. Lihlahisoa, banana, lihoete, beet - ja lijo tse nyane. Bakeng sa ho ja lijo tse nang le lik'habohaedreite ke tse loketseng: liapole, sauerkraut, li-citrus, kiwi, cherry, plum, pere, fragola, tamati, likomkomere, li-mushroom, likharenate.
"Lerato" le thusang bakeng sa ho bala khalori
Ngola lik'halori tsa lihlahisoa, balang gram e 'ngoe le e' ngoe mokotong o mong le o mong oa bohobe le motšehare matsatsi a 7 ka beke! Ho tšabeha, na ha ho joalo? Ka lebaka la ho tšoha, lintlafatso tsa digital ha lia ka tsa hlokomoloha phepo e nepahetseng 'me tsa etsa likhalase tse hlollang tsa ho bala likarolo tseo u ka li kenyang khafatsong ea hau:
- Lik'halori li khahlanong le FatSecret;
- Calorie calculator ho tswa ho Yauheni Bulat;
- MyNetDiary Calorie Counter PRO;
- Sebopeho sa lihlahisoa tse tsoang ho Sergey Nesterov;
- Lihlahisoa tsa Caloric tsa lihlahisoa tse tsoang Nebulus.
Re tšepa hore ha u na lipotso mabapi le hore na u ka ja hantle joang!