Re tseba mekhoa e mengata ea ho lahleheloa ke boima, e thehiloeng ho melao-motheo e sa tšoaneng, e lekantsoeng ka linako tse fapaneng, e na le melemo ea bona le maqakabetsi joalo-joalo. Ho ja, ho penta ka matsatsi, ho lumella bohle ba lakatsang ho latela litlhahiso ho menu ntle le mathata le ho theola boima ba 'mele.
Re fana ka ho senya lijo tse lekaneng bakeng sa ho lahleheloa ke boima ka matsatsi, ho baloa beke. Letsatsing la pele, 'mele o hloekisa,' me butle-butle o ekelitse lihlahisoa, e leng se u lumellang hore u fumane phepelo e hlokahalang ea caloric . Linthong tse hlahisitsoeng karolo ena ke 200 g.
Lijoe ke matsatsi a beke
Letsatsi # 1
Hoseng: 125 dikgerama tsa salate ea meroho (apara - yogurt), bobeli ba lejoe la branunu le botoro.
Lijo tsa lijo tsa motšehare: 65 g cottage chisi 0%, 125 g, litholoana tsa salate le likhase tse 'maloa tsa branene le botoro.
Snack: 1 tbsp. kefir, 155 grams ea kottage chisi le liapole tse seng kae.
Lijo tsa lijo tsa motšehare: ligrama tse 60 tsa oatmeal ho tloha meroho le tee ea unsweetened.
Letsatsi # 2
Hoseng: bohobe bo nang le botoro le botoro le kofi le lebese 0%.
Mantsiboea: halofo ea litapole ka sunifomo le botoro le ligrama tse 155 tsa salate ea meroho.
Snack: tee e nang le lebese le tlaase le mahe a linotši.
Lijo tsa lijo tsa mantsiboea: karolo ea li-cutlets tsa mouku, mouoane, le karolo ea meroho ea stewed, hammoho le compote.
Letsatsi # 3
Hoseng: sejoana sa ram le kofi.
Mantsiboea: sopho ea meroho.
Snack: lihoete tse peli.
Lijo tsa lijo tsa motšehare: 155 dikgerama tsa linaoa le salate ho tloha meroho, ho sebeletsa limela tsa Brussels le 1 tbsp. lero la tamati.
Letsatsi # 4
Hoseng: joaloka letsatsing la 1.
Mantsiboea: karolo ea salate ho tloha likomkomere le eiee, mahe a mabeli le 1 tbsp. lero la tamati.
Snack: tee e nang le lebese le tlaase le mafura a 50 g ea crackers.
Lijo: Ligrama tse 255 tsa salate ea meroho le meroho.
Letsatsi # 5
Hoseng: joaloka letsatsing la bobeli.
Mantsiboea: halofo ea litapole ka sunifomo le botoro le salate ea meroho.
Snack: li-nati tse seng kae le litholoana tse omisitsoeng .
Lijo tsa lijo tsa motšehare: 150 dikgerama tsa pororo le meroho.
Letsatsi # 6
Hoseng: 100 g lihoete le ligrama tse 50 tsa mafura a tlaase.
Mantsiboea: 400 g ya fillet e phehiloeng, 100 g ea stewed hop le 150 g ya meroho salate.
Snack: pere.
Lijo tsa lijo tsa mantsiboea: karolo ea meroho ea stewed le 50 g ea li-pancake tse hloekileng.
Letsatsi # 7
Hoseng: joaloka letsatsing la bobeli.
Mantsiboea: joaloka letsatsing la bobeli.
Snack: 60 g ea litholoana tse omisitsoeng.
Lijo tsa lijo tsa motšehare: 100 g ea linaoa tse khethiloeng ka konofolo le karolo ea litlhapi tse omeletseng.
Molao-motheo oa ho ja lijo ka matsatsi ke ho boloka menu le ho se tsamaise matsatsi pakeng tsa e mong.