Na u batla ho theola boima ba 'mele, empa ha u e-s'o itokisetse ho mamella boikutlo bo khathatsang ba tlala? Mohlomong o tla rata lijo tsa protheine! E akarelletsa ho ja li-protheine tse sebetsang le ho fokotsa ho ja ha lik'habohaedreite. Ha se sephiri hore e tsoa lik'habohaedreite 'mele ea rona e nka matla a mantlha,' me ha e haella, mokhoa oa ho arola mabenkele a khale a qala ka mafolofolo. Libeke tse seng kae feela ka lijo tse joalo, o ka theola boima ba 'mele ka lik'hilograma tse 3-8, ho itšetlehile ka boima ba hau ba pele.
Menu ka mor'a lijo: lintlha
Liprotheine tsa lijo bakeng sa ho lahleheloa ke 'mele ha li hlalosetse ka ho hlaka lenaneo, empa u ka li etsa habonolo lethathamong la lijana tse fanoang. Ntho ea bohlokoa ke ho khona ho e sebelisa ka nepo. Hopola melao e latelang:
- Ka letsatsi o hloka ho ja makhetlo a 4-5 likarolong tse nyenyane.
- Ho fihlela ka 14:00, u ka khona ho fumana lik'habohaedreite tse nyenyane tse rarahaneng (phala ea buckwheat, bohobe bo botšo, joalo-joalo).
- Ka morao ho leshome le metso e mene (14:00), meroho e seng ea starchy feela e lokela ho ba ho menu, ke hore, ntle le litapole, poone, linaoa.
- Litholoana li fumaneha feela hoseng: ka khetho ea hau e ka ba liapole, li-orang, li-tangerine kapa litholoana tsa morara.
- Lijo tsa hau tsa protheine e lokela ho ba mafura a fokolang - e seng ligrama tse 40-50 tsa mafura ka letsatsi (calculator ena e ka nkoa ka khalori calculators, e leng bonolo ho e fumana Inthaneteng).
- Motšehare ho hlokahala hore u noe 2-2,5 a etsang dilitara tse metsi, i.e. 8-10 likhalase tsa metsi. U se ke ua hlokomoloha molao ona, ho seng joalo lijo li ka ba kotsi bophelong ba liphio tsa hau!
Protheine ea lijo e fana ka moroalo o boima ho 'mele oohle,' me haeba u e-na le maloetse a sa foleng, haholo-holo a amanang le liphio, ke habohlokoa ho bona ngaka pele u qala ho e sebelisa. Ka tsela, haeba u rata ho phela hantle 'meleng, joale u lokela ho tseba hore tlhahiso ea lijo ea protheine e loketse baatlelete.
Lijo tsa protheine: menu
Liprotheine (protheine) li ja lijo tse fapaneng haholo, 'me mohlomong u ke ke ua ikutloa u sa phutholoha ka lebaka la lijo tsena. Mefuta e mengata ea lijo e fana ka lijo tse khothalletsoang lijo tsa hoseng, motšehare le lijo tsa motšehare, empa ho khoneha ho nka sebaka, mohlala, khetho e le 'ngoe ea lijo tsa motšehare ho ba bang.
Kahoo, nahana ka menu ea protheine ea lijo bakeng sa beke. Matsatsi a mane a pele u lokela ho khomarela menu e boletsoeng, 'me matsatsing a latelang a 3 u ka khetha menu ea letsatsi lefe kapa lefe leo u le ratang.
Letsatsi la Pele
- lijo tsa hoseng - kofi e nang le lebese le phofo kapa tee ntle le tsoekere, raese le squid kapa shrimp, selae sa bohobe bo bobe;
- lijo tsa hoseng tsa bobeli - apole, tee ntle le tsoekere;
- lijo tsa mantsiboea - salate ea meroho, tsebe, apole;
- bohobe ba hoseng bohareng ba hoseng - apulo, yogurt e se nang mafura;
- lijo tsa motšehare - karolo e 'ngoe ea mahae a tlaase a mafura a mahareng kapa a yogurt.
Letsatsi la Bobeli
- lijo tsa hoseng - kofi e nang le lebese le koahetsoeng kapa tee ntle le tsoekere, karolo ea omelet e tsoang liprotheine;
- lijo tsa hoseng tsa bobeli - apole, tee ntle le tsoekere;
- lijo tsa motšehare - 100 g ea veal e phehiloeng, e khabisitsoeng ea buckwheat;
- bohobe ba hoseng bohareng ba hoseng - apulo, yogurt e se nang mafura;
- lijo tsa morara le sengoathoana sa khōhō ea ontong.
Letsatsi la boraro
- lijo tsa hoseng - kofi e nang le lebese le nang le tsoekere kapa tee ntle le tsoekere, yogurt e se nang mafura, sengoathoana sa bohobe bo batšo;
- lijo tsa hoseng tsa bobeli - apole, tee ntle le tsoekere;
- lijo tsa mantsiboea - tlhapi e tsitsitsoeng, meroho e monate ntle le litapole;
- bohobe ba hoseng bohareng ba hoseng - apulo, yogurt e se nang mafura;
- lijo tsa mantsiboea - veal, ho ahoa ka ontong, ho cauliflower.
Letsatsi la bone
- lijo tsa hoseng - kofi kapa tee ntle le tsoekere, raese e nang le tlhapi e otlolohileng, selae sa bohobe bo bobe;
- lijo tsa hoseng tsa bobeli - apole, tee ntle le tsoekere;
- lijo tsa motšehare - salate ea meroho e mecha, nama ea kana e phehiloeng;
- bohobe ba hoseng bohareng ba hoseng - apulo, yogurt e se nang mafura;
- lijo tsa motšehare - karolo e 'ngoe ea mahae a se nang mafura a mafura.
Lenaneo la lijo tsa protheine kamehla le na le karolo e nyenyane ea monate le karolo e hlomphehang ea nama, likhoho kapa litlhapi. Ka kutloisiso ea hau, u ka iketsetsa kgetho e loketseng bakeng sa libeke tse peli.