Ngoanana e mong le e mong oa tseba hore ntho e thata ka ho fetisisa ho theola boima ba 'mele lethekeng. Ka hona, esita le lijo tse matla ka linako tse ling ha li fane ka liphello tse lakatsehang. Ho fokotsa boima litsing tsena, ho hloka boiteko bo bongata. E le molao, ha ho lijo tse lekaneng feela, o lokela ho ikoetlisa. Leha ho le joalo, litsebi tsa litsebi tsa lefutso li ntse li khona ho hlahisa lijo tse tla thusa ho felisa lisenthimithara tse eketsehileng lethekeng le menoaneng.
Mohlomong, e mong le e mong oa rona o nahanne ka hore na ke hobane'ng ha e le sebakeng sa likhama le likoti tseo "mafura a li bolokang" a kenngoa ka ho fetisisa. Phoso ea sena sohle ke khatello ea maikutlo, mokhoa o fosahetseng oa ho phela bophelo le lijo tse phahameng. Lintho tsena tsohle ha li ame feela ka palo ea rona, empa hape le boemo ba letlalo la rona, e ba saggy mme e lahleheloa ke botlalo ba eona.
Mysrazu o batla ho hlokomela hore ho theola boima ba 'mele meleng le menyako ka thuso ea lijo tse le' ngoe feela ho ke ke ha sebetsa. Ka lebaka lena, ho kgothaletswa ho kopanya dijo tse nang le boikoetliso bo ikhethang, hammoho le litlolo tse sa tšoaneng (lihlahlo, lihlahisoa tse fokolang le tse ling tse joalo). Ke mokhoa o kopanetsoeng feela o ka u thusang hore u finyelle liphello tse lakatsehang.
E atlehang bakeng sa letheka
Molao oa motheo oa lijo tse joalo ke ho ja ligrama tse 25 tsa liprotheine ka letsatsi. Lijo tse joalo li ntle ho banana bao ba nang le setšoantšo se nang le pere. Ho tlisa 'mele oa hau ka mokhoa o tloaelehileng, u tla tlosa ka ho feletseng lihlahisoa tsa hau tsa lijo tse kang nama e mafura, botoro, tranelate e bolila, litlolo, ice cream, monate le phofo, tsokolate le lijo tse ling tse mafura.
E le hore lisentimente li tlohe liphateng tsa hau Iberader, u lokela ho kenyelletsa lijo tsa hau tsa letsatsi le letsatsi lihlahisoa tse joalo: litholoana tse omisitsoeng le litholoana tse ncha, meroho, lijo tsa leoatleng, jeme le jams, bohobe bo tsoang ho phofo ea grind, lierekisi, lijo-thollo le linaoa, raese, nama e bolileng. Joalokaha ho se ho boletsoe ka holimo, e le hore u finyelle sephetho se potlakileng, phepo e nepahetseng e tlameha ho kopanngoa le boithabiso ba 'mele. Haeba u sa rate ho pheha moketong oa ho ikoetlisa, joale u ka tantša, ua ikoetlisa, ua ngolisa ho sesa, ho bapala ha aerobics kapa feela u qhomela lapeng ka thapo.
Haeba u batla ho lahlela lentimente tse eketsehileng eseng feela ka mahetleng le likoti, empa hape le ho leka lits'oane, joale lijo tse joalo li tšoanela ho u tšoara hantle. Ho ja lijo tse joalo ka matsatsi a 'maloa ho tla etsa hore setšoantšo sa hau se be se setle haholo,' me u ka thabela litholoana. Ntho ea bohlokoa ka ho fetisisa ke hore ha u na lijo tse joalo u ke ke ua tlameha ho lapa. Molao-motheo oa ho ja o thehiloe tabeng ea hore letsatsi le leng le ka ja lijo tse fetang 1200 lik'hilojule. E le ho fokotsa boima ba 'mele, u lokela ho kenyelletsa lijo tse tsoekere, tse halikiloeng le tse monate, lihlahisoa tsa phofo lijong tsa hau. Ho phaella moo, letsatsi le lokela ho noa bonyane lilithara tse le halofo tsa metsi: tea ea litlama, tee e tala, lero le metsi a hloekileng.
Hoo e ka bang lijo tse atlehileng
Letsatsi la pele:
- Kamore ea lijo tsa hoseng: khalase ea 1% kefir kapa yogurt (ha ho likarolo), sengoathoana sa bohobe bo botšo le tomate le litholoana tse ling.
- Lijo tsa motšehare: 200 g ea khoho e phehiloeng ntle le letlalo, ho sebelisoa ha salate ea meroho ka lero la lemone le senoelo sa kofi / tee.
- Lijo tsa lijo tsa motšehare: 200-250 dikgerama tsa meroho (tomate, cauliflower, linaoa), apole e le 'ngoe e besitsoeng le 100 ml ea veine e omileng.
- Kamore ea lijo tsa hoseng: 150 dikgerama tsa salate, ligrama tse 25 tsa li-mushroom tse phehiloeng, ligrama tse 25 tsa bohobe bo botšo le kofi / tee.
- Mantsiboea: 50 dikgerama tsa bohobe le ramone, 50 dikgerama tsa chisi le litholoana tse le 'ngoe.
- Lijo tsa lijo tsa motšehare: 200 dikgerama tsa stewed meroho (tamati, cauliflower le linaoa), 200 dikgerama tsa lijo-thollo le 150 ml ea omileng veine.
Lijo tse joalo li u lumella ho lahleheloa ke likilogram tse peli kapa tse tharo ka beke. Leha ho le joalo, hlokomela hore e bua ka mefuta e mengata ea lijo, kahoo nakong ea lijo tse joalo, ho kgothaletswa ho noa polyvitamine, e le hore 'mele o amohele li-vithamine le lisebelisoa tsohle tse hlokahalang.
Khaola "litsebe"
Ho molemo ho tsamaisa lijo tsa maoto ka nako ea mahapu-melon. Lijo tsa mahepu li molemo ka ho fetisisa ho fokotsa mefuta e mengata. Watermelon ha e felle feela ho fokotsa boima ba 'mele le menoana, hape e tlosa ka mokhoa o atlehileng mokelikeli o feteletseng ho tsoa' meleng ebe o felisa boikhohomoso. Ka lebaka lena, letlalo la hau le tla tiisoa.
Melon, joaloka mahapu, ke sehlahisoa sa bohlokoa haholo. Ho monate haholo ebile ho na le matla a ho folisa. Melon e kenngoa hantle ke 'mele' me e tlosa chefo, ke diuretic e ntle le e tsotehang haholo. Ka hona, lijo tsa mahapu le mahepu li sebetsa haholo.
Leha ho le joalo, pele u qala ho tlosa "litsebe" lipakeng tsa lipere tse palameng, u tlameha ho qoba ka ho feletseng kofi, chokolete, mafura le lijo tse monate tse tsoang lijong tsa hau.U ka ja litholoana le meroho e tala: dill, lettuce, likomkomere, pelepele, k'habeche, li-avocate, liapole, zucchini, parsley, linaoa le tse ling. Ntle le lihlahisoa tsena, u hloka ho ja halofo ea mahapu kapa melon ka letsatsi. Karolo ena e lokela ho aroloa lijong tse tharo kapa tse 'nè.
Leha ho le joalo, ho sa tsotellehe hore e lumelloa ho ja hoo e ka bang litholoana le meroho e tala, ho tloha morara o tala le lierekisi li tla tlameha ho tloheloa. Empa ha u ja lijo tsa beke le beke, ho phaella ho litholoana le meroho e ka holimo, u hloka se seng sa lijana tse latelang tse thathamisitsoeng:
- 50 dikgerama tse sa hlahisoeng ka melomo, khalase ea yogurt ea lijo le karolo e itseng ea salate e tsoakiloeng;
- 150 dikgerama tsa li-mushroom tse phehiloeng ka monokotšoai, karolo ea lijo tse tsoakiloeng le litapole tse le 'ngoe;
- li-steak tse omeletseng hantle tse omeletseng le tomate le likhaba tse peli tsa khase e phehiloeng.
Iopyat, ho na le e le 'ngoe feela. U ke ke ua tlosa "litsebe" ka thuso ea lijo feela. Hoa hlokahala hore u etse likhetho tse ikhethang. Ka lehlohonolo, ho nka boikoetliso bo rarahaneng joalo bo bonolo haholo.
Ho lahleheloa ke boima ba 'mele ho tloha sebakeng sa pono ea litsebi tsa phepo
Litsebi tsa phepo e nepahetseng li na le maikutlo a hore phepo e nepahetseng bakeng sa maoto e lokela ho ba:
- Lijo li lokela ho leka-lekanya 'me li kenyelle lihlahisoa tsa lebese tse tlaase tse mafura le mafura a tlaase, oli ea meroho, litholoana, meroho le lijo-thollo. Ho phaella moo, ka lijo tse joalo, ntle le lijo tse tharo tsa mantlha, ho tlameha ho be le lijo tse tharo.
- Lijo li lokela ho ba le lihlahisoa tsa tlhaho tse se nang li-preservative. Kahoo lijo li lokela ho ba monate e le hore u ka qoba ho senyeha.
- Ho hlokahala hore u kenye liprotheine tse lekaneng lijong tsa hau, ha li ntse li phetha karolo ea bohlokoa 'meleng oa rona: li ikarabella bakeng sa mosebetsi oa boko le metabolism, bakeng sa boemo ba letlalo le moriri, bakeng sa ts'ebetso ea tahlehelo ea boima, joalo-joalo.
- Banana ba lokela ho ja lik'hilojule tse 1200 ka letsatsi. Ho fokotsa lik'hilojule ho lebisa ho fokotseha ha metabolism, 'me sena se tlatsetsa ho boima bo boima haholo.
- Lijo li lokela ho ba le fiber e lekaneng le livithamine.
- Lijo li lokela ho ba le palo e fokolang ea mafura, empa u ke ke ua felisa ka ho feletseng lihlahisoa tsa lijo tsa hau, kaha li phetha karolo ea bohlokoa 'meleng oa rona. 'Me ha ho jeoa ho lokela ho ba teng joaloka mafura a limela, le mefuta ea liphoofolo.
- Ho sa tsotellehe hore na u khetha ho ja, ho hlokahala hore u noe bonyane halofo ea litha ea metsi ka letsatsi. Ho tloaelefatsa mokhoa oa ho cheka le ho potlakisa metabolism, halofo ea hora pele u ja, noa khalase ea metsi a hloekileng (o ka eketsa lero la lero la lemone).
- Mokhoa o mong le o mong oa ho ja o lokela ho tlatsitsoe ka ho ikoetlisa kapa ho ikoetlisa: ho tantša, ho bala, ho sesa, ho tsamaea ka maoto le ho feta.