Hoa etsahala hore lijo tse nepahetseng le mojaro o nyenyane li u lumelle ho fetolela matsoho a nako e ka bang lilemong tse hlano tse fetileng! A re leke ho felisa wrinkles le lik'hilograma tse eketsehileng - lenaneo la rona le etselitsoe libeke tse peli feela.
Ka mor'a lipatlisiso tse ngata, litsebi li boetse li bolela ka botšepehi hore botsofali bo amana ka ho toba le lik'hilojule tse ngata haholo (e leng ho laola tsamaiso ea lijo tsa 'mele) le ho se ikoetlise. Empa ho fetola boemo bo re amohelang ke ka ho feletseng ka matla a mang kapa mang oa rona. Litsebi tsa Brithani li fana ka karabo potsong ea " joang ho theola 'mele ka libeke tse peli ntle le kotsi ho bophelo bo botle." Ba entse lijo tse ba lumellang hore ba shebahale ba sa le banyenyane ka lilemo tse 10 libeke tse 6. Leha ho le joalo, bakeng sa qalang, re khothaletsa hore u leke lenaneo le tlaase la libeke tse peli tse tla u thusa hore u finyelle seo u se batlang ka nako e khutšoanyane. Motheo oa oona o ts'oanang: ka letsatsi leo ho lumelloang ho ja lijo tse nang le kakaretso ea matla ho tloha ho lik'halori tse 1400 ho ea ho 1700. Ka lebaka la khetho ea lihlahisoa, e thusa ho itlhokomela ebile ha e je ho feta kamoo ho hlokahalang kateng. U ke ke ua lahleheloa ke boima ba 'mele feela, empa u tla ikutloa u le motenya haholoanyane, o motle le o tletseng matla. Ka sebele boholo ba lihlahisoa tsa bohlokoa tsa lijo tsena li se li ntse li le ka sehatsetsing sa hau, empa ntho ea bohlokoa ka ho fetisisa ke ho li ja ka nako! A re re lik'habohaedreite li ke ke tsa lumelloa ka mor'a 16.00. Mabapi le ho ikoetlisa 'meleng, a re leke ho etsa ntle le ho ikoetlisa ho khathollang ho ikoetlisa, ho tla lekaneng ho tsamaea hangata, ka sebele ha ho na ho u qobella hore u fetole mokhoa oa bophelo o tloaelehileng. Kahoo sheba 'me u itokisetse ho bona haufinyane ponahalo ea hau e ncha, e tsotehang haholo seiponeng.
Khetho e ntle ka ho fetisisa
Mosebetsi o ka sehloohong oa lijo tsena hase feela ho fokotsa lenane la lik'hilojule, empa hape le ho boloka matla a bohlokoa a lihlahisoa. Lipatlisiso tsa morao-rao li bontša: ho fokotseha ha palo ea lik'hilojule nakong ea bophelo ba nako e telele ea bophelo. Ho ja lijo tse nang le lik'halori tse fokolang botsofali, ho fokotsa kotsi ea lefu la liphio, hammoho le lefu la tsoekere, ramatiki, Parkinson le Alzheimer's. Ho bonolo haholo: ho fokotseha hanyenyane ha palo ea lik'halori ke e 'ngoe ea lipepepe tsa bophelo bo botle le bophelo bo bolelele. 'Me ke letlalo le khanyang, matla le ho itšireletsa mafung.
E-ba hantle.
Metsotso e 25-35 ka lebelo le potlakileng letsatsi le letsatsi le matlafatsa mesifa ea morao le mpa. Setšoantšo se fetoha bocha haholo 'me se loketse. Ho hlokahala hore u tsamaee bonyane ka makhetlo a 5 ka beke. Tabeng ena, lik'halori tsa hau li tla chesa feela, empa morao le mochine oa khatiso li tla matlafatsa.
Leka ho bala palo ea mehato eo ue etsang letsatsi le leng le le leng. Nakong ea beke ea pele, e-ea ka tloaelo. Ka beke ea bobeli, o ka eketsa mehato ea 1000 bakeng sa matsatsi a 5. Bohato ba ho tsamaea bo lokela ho eketseha haeba u ikutloa u eketsehile. Haeba u lakatsa, u ka ba ua ea ho matha.
'Mele o chesa lik'hilojule tse 300 ka metsotso e 30 ea ho tsamaea. Khatello e theoha, kaha ho potoloha ha mali ho ea pelong ho ntlafatsa. Ka ho tsamaea metsotso e 15 letsatsi le leng le le leng, kotsi ea lefu la pelo e fokotsoe haholo. Hoo e ka bang 40%. Ka nako e ts'oanang, tekanyo ea k'holeseterole e kotsi maling e ea fokotseha. Fokotsoe le monyetla oa kankere ea matsoele le lefu la tsoekere.
U se ke ua hlokomoloha litlhahiso tsena, joaloka ho theola boima ka libeke tse peli u sa le kotsi bophelong - ke matla a hao feela. Ntle le boiteko le takatso ea liphello, motho ha aa lokela ho emela.
MENU KA MATSATSI a 14.
Letsatsi le le leng la 1.
Borofu: 40g. oatmeal + yogurt, li-3 li-prunes + 1 li-orange + 4 makotomane + a khalase ea lero la litholoana.
Mantsiboea: 1 apula + 40 dikgerama tsa chisi + likotoana tse 4 tsa masiho + lekhasi la lekhasi.
Lijo tsa motšehare: Lebese la khoho e halikiloeng ka dill, asperagus le leek.
Letsatsi la bobeli.
Bohobe ba lijo tsa hoseng: likhasepo tse tharo tsa mohala + le tablespoons tse 2 tsa raese e sootho + 1 h khaba ea kokoana-hloko ea koro + likarolo tse peli. 1 tablespoon ea linseed + 2 h khaba ea lecithin, lebese le tlaase le mafura a 3 a yogurt a phelang + khalase ea lero.
Mantsiboea: motsoako oa li-mushroom tse nang le mafura a mafura, salate, tomate + 2 bohobe + khalase ea lero.
Lijo tsa motšehare: tuna tuna (steak) e halikiloeng le salate ea lekhasi le linaoa.
Letsatsi la boraro.
Kamore ea lijo tsa hoseng: likotlolo tse 2 tse nang le sebone + 1 khaba ea pere ea pereate + salate e nyenyane ea litholoana le 1 tbsp ea yogurt e phelang.
Lijo tsa lijo tsa motšehare: 40 dikgerama tsa pasta, 40 dikgerama tsa nama, sengoathoana sa mokopu o besitsoeng le komine, oregano le eiee.
Lijo tsa motšehare: sefuba sa Turkey, lentile, li-mushroom le salate ea kress + litholoana tse 1.
Letsatsi la 4.
Kamore ea lijo tsa hoseng: omelette (mahe a 2 le eiee) + bohobe + khalase ea lero la lero
Mantsiboea: tsamaea ka cheese + khalase ea lebese le tlaase.
Lijo tsa lijo tsa mantsiboea: nama e nang le linaoa tse tala sebakeng sa grill + sa salate ea litholoana le likhabapo tse 2 tsa yogurt.
Letsatsi la bohlano.
Bohobe ba lijo tsa hoseng: sejo se le seng se nang le ramunu le li-fatse tsa cheese + likotoana tse peli tsa apricots tse omisitsoeng, li-prunes kapa lifeiga + khalase ea lero.
Mantsiboea: salate e tala + 60 g cottage chisi + 1 perekisi + hazelnut + oli ea mohloaare.
Lijo tsa motšehare: nama e nang le lentile + 2 eiee + e fokolang ea linaoa tse tala.
Letsatsi la bo 6.
Bohobe ba lijo tsa hoseng: 20 g flakes + 1 tablespoon tsoekere + 2 likatomane lialmonde + 100 ml lebese la mafura a tlaase + slice ea melon le 1 tbsp yogurt.
Mantsiboea: lesapo la kana (sandwich) + 1/2 khalase + likarolo tse 5 tsa makotomane + a metsi.
Lijo tsa lijo tsa mantsiboea: casserole ea meroho.
Letsatsi la bosupa.
Bohobe ba lijo tsa hoseng: mahe a phehiloeng a 2 + sepheo sa bacon + 1 tamati ka monokotšoai + 2 litopo tse nang le ramone + khalase ea lero la lero.
Lijo tsa motšehare: Lebese la khoho le tarragon le lemon + litapole, k'habeche le bacon + salate ea litholoana le likhaba tse 2 tsa yogurt e phelang.
Dinner: sopho ea lijo tsa leoatleng.
Letsatsi la borobeli.
Kamore ea lijo tsa hoseng: joaloka letsatsing la bohlano
Mantsiboea: joaloka letsatsing la bo 6
Lijo tsa motšehare: konyana e nang le sipinake, eiee le li-seasoning (stew) + 40 g ea lentile.
Letsatsi la borobong.
Borofu: joaloka letsatsing la boraro
Lijo tsa lijo tsa motšehare: litlhapi tse 1 tsa sopho e entsoeng ka pate + tse peli tsa bohobe le lijo-thollo + lettuce le leng le le leng la tala.
Lijo tsa lijo tsa mantsiboea: nama ea kolobe e otlolohile, e entsoeng ka lero la lero la lemone + lihoete, poone le eiee bakeng sa ho khabisa.
Letsatsi la leshome.
Kamore ea lijo tsa hoseng: oatmeal ka lebese + khalase ea lero la lero.
Mantsiboea: oli e tsoang mahe a 2, basil le litamati + salate ea meroho ka oli ea mohloaare.
Lijo tsa motšehare: joaloka tholoana ea letsatsi la 7 + 1.
Letsatsi la bo11.
Borofu: joalo ka letsatsi la bobeli.
Mantsiboea: joaloka letsatsing la bo 6 la + apole e besitsoeng le 1 tbsp yogurt.
Dinner: joaloka letsatsing la boraro.
Letsatsi la bo12.
Kamore ea lijo tsa hoseng: kaka e nang le 1 banana + sengoathoana se omisitsoeng apricots + e nyenyane ea lebese.
Mantsiboea: sapole, brynza, koena le phaene ea phaene (salate) + banana + khalase ea lebese le tlaase.
Lijo tsa motšehare: Litlhapi tse tšoeu tse nang le lihoete le sapotiki + salate ea litholoana.
Letsatsi la 13.
Bohobe ba lijo tsa hoseng: 1 lehe + 1 tbsp e kenngoe ka eiee ea pepere ea Bulgaria + 1 pita + 1 langa le le lej ka grill + khalase ea lero la lero.
Mantsiboea: sipinake, linate tsa phaene le brynza (salate)
Lijo tsa motšehare: joaloka letsatsing la bobeli.
Letsatsi la bo14.
Borofu: joaloka letsatsing la boraro.
Lijo tsa motšehare: nama ea steak e nang le sipinake le beet + salate ea litholoana le lero la lamunu le mahe a linotši.
Lijo tsa lijo tsa mantsiboea: sopho ea khoho (1 plate) + 1 apole e entsoeng ka sinamone.