Ba batla ho ba le libopeho tse phethahetseng, hangata basali ba lula lijong tse thata, ba sa ele hloko litemoso tse mabapi le tšenyo e khōlō ea lijo tsena bakeng sa bophelo bo botle. Ha e le hantle, ka thuso ea lijo tse thata, 'mele o ka felisa lilithara tse eketsehileng hang-hang. Basali ba lahleheloa ke 0.5-1 lik'hilograma ka letsatsi, kahoo ha ho ntho e makatsang hore ba bangata ba batla ho finyella tumellano le botle bakeng sa nako e khutšoanyane. Empa lijo tse joalo li baka kotsi e khōlō 'meleng.
Litsebi li pheha khang ea hore ho latela lijo tse joalo ho tletse mathata a bophelo bo botle. Lijo tse thata li bakoa ke khatello ea sebele bakeng sa 'mele. Lijong tse ngata, menu e etsoa ntle le ho nahanisisa ka tekanyo ea liminerale le li-vithamine, e bolelang hore 'mele o amohela lintho tse hlokahalang ka bongata bo lekaneng. Sena se baka ho se sebetse hantle ha 'mele. Ka hona, pele u etsa qeto ea ho ja lijo tse thata, ho molemo ho ea ngakeng.
Le haeba u hloka ho theola boima ba 'mele ka potlako ho ketsahalo e' ngoe ea bohlokoa kapa phomolo, lijo tse thata li ka thusa. Tabeng ena, e ke ke ea baka kotsi e ngata, hobane ho hlokahala hore u khomarela eona ka matsatsi a seng makae feela.
Ho boloka lijo tse thata ka matsatsi a mabeli ho isa ho a mararo, ha u kotsing 'mele oa hao kotsing. Nakong ena o ka lahleheloa ke lik'hilograma tse 2-3. Leha ho le joalo, haeba u khomarela lijo tse joalo ka nako e teletsana, u tla senya bophelo bo botle haholo.
Kajeno le eona e tsebahala haholo ka matsatsi a mangata, ha lijo tse thata li hlokomeloa ka letsatsi le le leng feela. Lingaka li re li rua molemo 'meleng oa rona.
Ka tlase ke tse ling tsa lijo tse thata tse ratoang haholo tse sebelisoang ho lahleheloa ke boima ba 'mele.
Lijo tse ngata tse tlaase tsa carb
Lijo tsena li nkoa e le tse thata haholo, e batla ho fokotsa ka ho teba lijo tsa caloric tsa lijo, tse balloang ka letsatsi. Le hoja lik'habohaedreite tse nkiloeng li sa sebelisoe le tse ka tlaase ho 60 digrama. Har'a tse ling tsa lijo tse thata, ena ke "e bonolo ka ho fetisisa". Nakong ea lijo, o hloka ho noa bonyane lilithara tse 2 tsa metsi ka letsatsi. Ho thibetsoe ho noa lero la litholoana, lino tse tahang le litholoana (ntle le tholoana ea morara).
Menu ka letsatsi:
- Lijo tsa hoseng: morara oa morara, chisi - ligrama tse 35, kofi kapa tee (ha ho na tsoekere e kenyelelitsoeng), bohobe bo botšo (sekhahla se le seng).
- Lijo tsa motšehare: bohobe bo bohobe (sengoathoana se le seng), kofi kapa tee (ha ho na tsoekere e kenyelelitsoeng), linaoa, mahareng a mahareng a matlo a chate - 200 grams.
- Lijo tsa lijo: nama e tsitsitseng kapa tlhapi e nang le meroho - 100 grams, tee (ntle le tsoekere)
Diet Models
Haeba u latela lijo tsena ka matsatsi a mararo, o ka lahleheloa ke boima ba lik'hilograma tse 4-5. Ha e khothalletsoe ho e sebelisa hangata ka khoeli. Nakong ea eona, ho thibetsoe ho ja tsoekere le letsoai. Lijo li sebetsa ka katleho, empa ho thata, hobane ha ho na lijo tsa mantsiboea.
Lenaneo la letsatsi le letsatsi:
- Bohobe ba lijo tsa hoseng: lehe le le leng (le bonolo-phehiloeng).
- Mantsiboea (ka mor'a lihora tse 3): Chisi e tlaase ea mafura - 170 dikgerama, tee (ntle le tsoekere).
- Thabo ea motšehare oa mantsiboea (lihora tse tharo hamorao): ho tšoana le lijo tsa motšehare.
Ho ja lijo tse thata haholo
Lijo li nka matsatsi a mararo. Ho atleha ha eona ho ntlafatsoa ke ho sebelisa sauna le ho silila.
- Letsatsi la pele: Khoho e halikiloeng (e arotsoe likarolo tse tharo).
- Letsatsi la bobeli: sekhahla sa fatše - mafura a 300 (arotsoe likarolo tse tharo).
- Letsatsi la boraro: Kofi ea tlhaho - linoelo tse 4-5.
Lijo tse matla tsa protheine-carbohydrate
- Letsatsi la pele: kefir - 100 ml, phehiloeng litapole - 1 pc. (ja makhetlo a 5 ka letsatsi).
- Letsatsi la bobeli: kefir - 100 ml, nama - 100 dikgerama (makhetlo a 5 ka letsatsi).
- Letsatsi la boraro: kefir - 100 ml, apole - sekoahelo se le seng. (Makhetlo a 5 ka letsatsi).
- Letsatsi la bone: kefir - 100 ml, curd - 100 dikgerama (ka makhetlo a 5 ka letsatsi).
- Letsatsi la bohlano: kefir - 100 ml, omisitsoeng apricots - 100 dikgerama (makhetlo a 5 ka letsatsi).
- Letsatsi la botšelela: kefir - 100 di ml, tranelate e bolila - 100 dikgerama.
- Letsatsi la 7: kefir - 500 ml (makhetlo a mararo ka letsatsi).
Ke habohlokoa hore u se ke ua lebala hore u hloka ho theola boima ba 'mele ka kelello,' me u se ke ua tloha 'meleng ntle le limatlafatsi tse hlokahalang.
Lijo tsa buckwheat bakeng sa ho hōla kapele
Lahla 3-4 lik'hilograma le lijo tsena e ka ba matsatsi a 7. Khalase e le 'ngoe ea buckwheat e lokela ho tšeloa ka metsi a belang (likhalase tse peli)' me e tsamaee bosiung bo bong. Hoseng, u ka qala ho ja, e leng hore o ka ja feela ho pheha mantsiboeeng a buckwheat, o o arola ka sehlabelo se loketseng sa marang-rang. U ka noa kefir feela, li-decoctions tsa litlama kapa tee e tala.
Lijo tse thata li hanyetsanoa ke serame, mafu a pelo le liso tsa mala.