Lihlahisoa tsa caloric tsa lijo tsa hau li lokela ho baloa ka tsela eo matla ao u tla e fumana ka lijo a fokotsehile ho feta chelete eo ue sebelisang. Ha boima ba 'mele bo tloaelehile, ho bo boloka boemong bona ho tla hlokahala hore phallo ea matla e tsamaisane le litšenyehelo tsa eona.
Leha ho le joalo, pele ho tsohle, ela hloko taba ea hore mokelikeli oa mafura le monate o ne o fokotsoe. Maemong a mangata, tekanyo ena e bonolo e ka lekane ho fumana boima bo nepahetseng. Sena ka boeona e se e ntse e le katleho e kholo. Leha ho le joalo, ho ka khoneha ho finyella tse ling tse eketsehileng - ho fokotsa kotsi ea mafu a endocrine, boloetse ba pelo ea pelo, mafu a mang a ts'oaetso le mafu a mang.
Ke melao efe ea bohlokoa ea ho ja lijo ha botenya bo hlaha? Li fokola. Leka ho tšoara litlhoko tsena ka hlooho le ho li sebelisa ha u theha menu.
- Lihlahisoa tsa lijo tsa caloric li fokotsoe (li fokotsoe), empa ha li felle haholo. Setsi sa Phepo ea Setsebi sa Serussia sa Bongaka ha se buelle hore ho sebelisoe lijo tse nang le lik'halori tse ka tlase ho 600 kcal, kaha acidosis e ka hlahisa, ho leka-lekanya haetrojene e mpe ho bonahala, uric acid ho seramu ea mali, bohloko bo ka pelong, electrocardiographic le liphetoho tse ling. Hangata, ho ja lijo tse nang le khalori ea 800 ho ea ho 1800 kcal.
- Lintho tsa lihlahisoa tsa liphoofolo li fokotsehile. 'Me karolo ea oli ea meroho e nyolohela ho 50% ea kakaretso ea mafura a lijong (polyunsaturated fatty acids, tse nang le oli e ngata ea meroho, li nolofalletsa ho sebelisoa ha mafura).
- Limited ho sebelisa tsoekere e "potlakileng" (mohlala, beet kapa tsoekere).
- Lihlahisoa tse eketsang takatso ea lijo (linoko le li-seasonings) ha li kenyelletsoe.
- Maikutlo a satiety a bōptjoa ka litšenyehelo tsa meroho le litholoana, tse nang le lik'hilojule tse tlaase ka lentsoe le leholo, hape le lijo tsa 5-6 ka letsatsi (ntle le ho fetisetsa karolo e kholo ea lik'halori tsa letsatsi le letsatsi).
- Lintho tse nang le letsoai lijong li lekane le 2-3 g le metsi ho fihlela ho 1-1.5 a etsang dilitara tse lehlabula, ho ea ho lilitha tse 2.
- Sebelisa matsatsi a laolang, ao hape a bitsoang "matla a zigzag".
Fokotsa boholo ba mafura a ho ja ho fihlela ho 60-70 g, ebe o fihla ho 30-50 g. Li-pululate, litapole, bohobe bo bofubelu (kapa bo tšoeu ka bo-ramane), sebelisa 100-150 g ka letsatsi (ha ho joalo!).
Ho sebelisa lebese haholo ha ho na mafura. Litholoana le monokotsoai li rata litlolo tse monate le tse monate le tse bolila.
Ho tswa ho lino tse ling, fana ka khetho ea lero le litholoana tsa melee ea mefuta e sa tsoaneng (ntle le ho phaella ka tsoekere), tafoleng le metsi a meriana, tee e tala, kofi e fokolang e ntšo, infusions ea hawthorn le limela tse ling tsa vithamine. Joala bo lokela ho tloheloa ka ho feletseng.
Lijana li khothalletsoa ka hohle kamoo ho ka khonehang bakeng sa lihlahisoa tsa letsoai, nama le litlhapi - pheha kapa limela (sebelisa mefuta e fokolang feela ea mafura). Khetha sefate, eseng lijo tse halikiloeng, hobane li na le mafura le li-extractives. Li-soups li ja haholo ka limela tsa meroho - meroho, litholoana makhetlo a 'maloa ka beke bakeng sa halofo ea kou. 'Me ka kakaretso, khetha lijana ho tloha meroho, haholo-holo tse hloekileng.
Hlalosa likhahla tse matla tse belang tsa nama le tlhapi, mafura a nama, hammoho le lihlahisoa-lipelo, matšoafo, sebete (li ruile haholo k'holeseterole). Qoba nama e mafura le litlhapi, li-sausages tsa indasteri, tranelate, lijoe tse nang le mafura a phahameng, 'me ka kakaretso mafura kaofela. Ho thibetsoe bakeng sa hau e lokela ho ba chokolete, cocoa, lipompong, bohobe, jams, jams, jeme, pickles, ho tsuba, lijo tse entsoeng ka makotikoting, linoko (pepere, mosetareta, joalo-joalo) le limela tse matlafatsang takatso, horseradish, garlic (radish e ka kenngoa lijong bakeng sa bakuli ba bangata haholo, e tsamaeang le gout, kaha e na le phello ea diuretic le e khothalletsang excretion ea letsoai), sorrel, joalo-joalo. Haeba botenya bo tsamaea le khatello ea kelello, joale limela tse na le salti ea magnesium (lihoete, parsley, dill mane, ntja e phahame, Segerike motšehare oa letsatsi le oatmeal).
Mohlala oa kemiso ea letsatsi le letsatsi bakeng sa 800 kcal
Sehlahisoa sa lihlahisoa tse nang le khalori ea 800 kcal e ka shebahala tjena:
- Kefir - 200 ml,
- Litlhapi le nama li na le mafura a tlase - ligrama tse 100,
- Ehe - sekoahelo se le seng,
- Tlhaho yogurt - 100 dikgerama,
- Butter - 10 g ka nngwe,
- Cream tranelate - 10 dikgerama,
- Lihoete, pelepele, tamati le meroho e meng - 200 dikgerama,
- Litapole - 100 dikgerama,
- Liapole tse ommeng - 100 dikgerama,
- Metsi - 0,8-1,2 litha.
Bakeng sa lijo tsa khalori tse 1200 kcal, seteiso sa letsatsi le letsatsi sa lihlahisoa ke ho feta:
- Kefir - 500 ml,
- Lihlahisoa tsa tlhapi - 100 g,
- Khomo ea mafura e mafura a mafura - 200 dikgerama,
- Ehe ea kana - sengoathoana se le seng,
- Litholoana (ntle le morara) - 300 g,
- Meroho - 200 g,
- Litapole - 100 dikgerama,
- Linaoa - ligrama tse 20,
- Lithiloeng tse omisitsoeng - 20 g,
- Butter - 10 g ka nngwe,
- Letsoai - 2-3 dikgerama,
- Metsi - 0,5 - litara e le 1.
- Kefir kapa lebese - 300 ml,
- Lihlahisoa tsa tlhapi - 100 g,
- Phoofolo ea khomo e nyenyane e mafura kapa nama ea likhoho - 200 dikgerama,
- Ehe - sekoahelo se le seng,
- Yogurt - 100 dikgerama,
- Hop - 300 dikgerama,
- Meroho e setseng ke 200 g,
- Litapole - 200 g,
- Lithiloeng tse omisitsoeng - 20 g,
- Butter - 20 g ka nngwe,
- Metsi - litara e le 1.
Ho bohlokoa ho tseba hore kamora 'kholo le tsoelo-pele ea lihloliloeng, ke ka mor'a lilemo tse 22-25, matla a ts'ebetso ea metabolism a qala ho theoha butle-butle. Boholo ba ho fokotseha hona ho ka ba 7-8% lilemo tse 10 kaofela. Ka lebaka leo, ka lilemo, mekhoa ea lijo e lokela ho theoha. Hopola sena kamehla, u etse lijo tsa hau.
Haeba boima bo feteletseng bo kopantsoe le mafu a moriana, joale meroho e tala e lokela ho tlosoa ho lijo tse nang le li-coarse tse matla (mohlala, k'habeche).
Mabapi le nama le likhoho, li lokela ho belisoa kapa ho phehoa ka mokhoa oa cutlets bakeng sa banyalani ba bang. Bohobe bo khothaletsoa bo tšoeu, empa ha bo sa tsoa hloekisoa, empa bo na le matsatsi a le mong le a mabeli.
Ho bohlokoa ho hopola hore ho sebelisa nako e telele lijo tse fokotsehileng ho lebisa ho fokotseha ha boima ba 'mele. Sena se bakoa ke ho feto-fetoha ha sebōpeho ho matla a fokolang a matla a matla (ho fokotseha ka tekanyo ea metalolism ea basal) mme motho a ka hlaphoheloa hape. Ka lebaka leo ho kgothaletswa hore o sebetse hape le ho laolla matsatsi. Li-zigzags tse joalo lijong li fana ka phomolo e lekaneng bakeng sa lisebelisoa tse ngata tsa insulin tse nang le lik'hemik'hale. Leha ho le joalo, u se ke ua itšetleha feela ka lijo tse fokotsehileng, hape u lokela ho ikoetlisa le ho ikoetlisa. A rarahaneng, sena se tla etsa bonnete ba hore o lahleheloa ke boima ba 'mele.