Ho fokotsa boima ba 'mele le ho etsa hore palo ea hau e be nyenyane, u tlameha ho latela melao ea motheo ea tsamaiso ea matla a khethiloeng. Lijo li na le lihlahisoa tsa protheine , kahoo boima ba mesifa ha bo omele, 'me boima ba' mele bo bakoa ke ho chesa mafura. Lijo tse thata tsa Brazil li na le li-contraction, kahoo ho ke ke ha khoneha ho li lumellana le mathata a tšoaetso ea masapo, pelo, liphio esita le nakong ea bokhachane le lactation. Haeba ho na le bothata bo boholo, joale e lokela ho tloheloa.
Lijo tsa Brazil ka matsatsi a 14
E le ho fumana liphello, ke habohlokoa ho khomarela lijo tse ntlafalitsoeng, ntle le ho fetola lijana libakeng le ho sa nkele lihlahisoa. Lijo tsa Brazil li bolela ho tlohela lijo tse kotsi . Lijo tsena li pheta habeli. Lijo tsa Brazil ka matsatsi a 14, menu e hlahisoang ka tlase, e thehiloe ho ja lijo tse fokolang, tse thusang ho boloka metabolism le ho se lape.
Hoseng | Snack | Mantsiboea | Dinner | Pele a robala | ||
Letsatsi # 1 | 1 tbsp. lero la lamunu, banana le lamunu | toast le lero | 100 dikgerama tsa salate ea meroho le palo e lekanang ea litlhapi tse chesitsoeng | joaloka lijo tsa motšehare | ho noa lijo | |
Letsatsi # 2 | 1 tbsp. lero la apole le lehe | joaloka ka letsatsi la nomoro ea 1 | para ea litapole tse phehiloeng, 100 g ea fillet e phehiloeng le lettuce makhasi | salate ka nama, mahe, lierekisi tse tala le lettuce | joaloka ka letsatsi la nomoro ea 1 | |
Letsatsi # 3 | toast le 1 tbsp. lebese le tlaase ka mafura | 100 g cottage chisi 2% | 100 dikgerama tsa raese, 150 g ya k'habebe salate ka lemon | karolo ea nama e tlaase e mafura, apole le lettuce makhasi | joaloka ka letsatsi la nomoro ea 1 | |
Letsatsi # 4 | 1 tbsp. lero la phaenapole le 60 g phaenapole | toast le lero | karolo ea nama e tlaase e mafura, selae sa chisi le lamunu | litapole tse phehiloeng tse phehiloeng le karoti ea salate e apereng ka oli | joaloka ka letsatsi la nomoro ea 1 | |
Letsatsi # 5 | toast le 1 tbsp. lero la mango | apole le lamunu | sengoathoana sa tlhapi e phehiloeng le lihoete tse peli tse phehiloeng | sopho ea meroho e mongoane le selae sa bohobe | joaloka ka letsatsi la nomoro ea 1 | |
Letsatsi # 6 | toast le 1 tbsp. lero | salate ea beetroot le botoro | joaloka lijo tsa motšehare ka letsatsi la 5 | 100 g ya li-mushroom tse halikiloeng le salate ea meroho | joaloka lijo tsa hoseng | |
Letsatsi # 7 | ho laolla letsatsi | |||||
Lijo tsa Brazil bakeng sa matsatsi a 7
Khetho, e etselitsoeng beke, e thusa ho lahleheloa bonyane likilogram tse peli. E le hore u se ke ua senya 'mele, ho hlokahala hore u nke li-vithamine. Lijo tsa Brazil, matsatsi a matsatsi a 7 a sebelisang liprotheine, meroho le litholoana, ha li lapile ka lebaka la lijo tse fokolang . Lenaneo la matsatsi ohle le lekana:
- Borofu : 1 tbsp. kefir.
- Snack : sefate sa unsweet.
- Lijo tsa motšehare : meroho le fillette e phehiloeng.
- Snack : salate ea meroho le chisi.
- Lijo tsa motšehare : 1 tbsp. kefir.
Lijo tsa Baselisi ba Brazil
Ha u shebile basali ba libapali ba tummeng ba basali ba Brazil, basali ba bangata ba lakatsa ho ba joaloka bona, 'me ho na le tharollo - mokhoa o ikhethang oa ho lahla lik'hilograma tse eketsehileng, ho khomarela seo u ka se lahlang ho fihlela ho 10 lik'hilograma, empa ho itšetlehile ka boima ba pele. Lijo tsa Brazil, lijo tse ka fumanoang libeke tse 'maloa, li entsoe ke setsebi sa litsebi sa maiketsetso se bitsoang Biya Rika. Mokhoa oa mehlala:
- Hoseng : likarolo tse 'maloa tsa tlhapi ea mouoane tse nang le bohobe bo bongata ba lijo-thollo, lehe, halofo ea litholoana le kofi e sa tsoehang. Ho na le kgetho ea bobeli bakeng sa lijo tsa hoseng: 3 tbsp. likhaba tsa li-oat flakes tse nang le mafura a mafura a mafura le monokotšoai le 1 tbsp. kakao.
- Snack : sejo se lokiselitsoeng ho tloha ho 4 tbsp. akarelletsang likhaba tsa lihoete, 6 tbsp. likhaba tsa sipinake le 3 tbsp. likhaba tsa khoho.
- Mantsiboea : litlhapi le raese le meroho.
- Mantsiboea : sandwich le meroho.
Lijo tsa Lijo tsa Brazil
Tsela e 'ngoe e entsoeng ke litsebi tsa phepo e nepahetseng Brazil e itšetlehile ka tšebeliso ea mahe, a nang le protheine e bonolo haholo. Nako e fokolang eo ka eona lijo tsa Brazil li hlokometsoeng ke matsatsi a mane, empa ho ka khoneha ho eketsa nako ho isa ho 7, ebe joale ho ea ho matsatsi a 14. Bakeng sa beke ho tla khoneha ho lahlela lik'hilograma tse 1-3, empa phello ke ea motho ka mong. Lijo tsa Brazil li thibetsoe nakong ea bokhachane le ho anyesa, esita le ka lefu la liphio le mala. Lihe li thata-phehiloeng.
- Letsatsi la 1 : 2 mahe, apole le kofi / tee bakeng sa lijo ka 'ngoe.
- Letsatsi la 2 : Lenaneo, joaloka letsatsing la pele.
- Letsatsi la 3 : mahe a hoseng a mabeli, lijo tsa motšehare sengoathoana se phehiloeng se phehiloeng ka spinach, le ka lehe la lijo tsa motšehare le sapotiki.
- Letsatsi la 4 : mahe a mabeli a hoseng, tlhapi ea motsoako oa motšehare le tomate, le bakeng sa lijo tsa mantsiboea le mahe a 2.