Ntho ea bohlokoa ea mokhoa ona oa ho theola boima ke ho sheba mefuta ea limela le liprotheine, e lebisang ho ts'ebetsong ea mekhoa ea bohlokoa 'meleng le ho theola boima ba' mele. Ntho ea letsatsi le letsatsi ea calorific ke e nyenyane, empa motho ha a utloe ke tlala, haese matsatsi a pele a ho laolla. Le hoja lijo tsa khale tsa Senyesemane li le bonolo, ha ho kgothaletswe ho li sebelisa hangata ka likhoeli tse tšeletseng.
Lijo tsa Senyesemane bakeng sa tahlehelo ea 'mele
Mokhoa o hlahisitsoeng o loketse batho ba batlang ho fetohela ho PP. Lijo tsa Senyesemane li tlatsetsa ntlafatsong ea mekhoa ea ts'ebetso ea metsoako le boemo ba matšoao, 'me e boetse e ama letlalo. Li-fibre, tse nang le meroho, li hloekisa 'mele oa lihlahisoa tsa ho bola le metsi a feteletseng, e leng a bohlokoa bakeng sa ho sebetsana hantle ha setho sa' mele.
E le hore u fumane sephetho, ho bohlokoa hore u boloke lintho tsohle tse fapaneng tsa lijo tsa Senyesemane 'me u nahane ka litlhaloso tse ka khonehang. Ho tloha matsatsing a pele a le boima, u se ke ua sebelisa mokhoa ona oa ho theola boima ka boteng ba mafu a tsamaiso ea lijo. Ho thibetsoe ho basali le boemong ba ho anyesa. Ke habohlokoa ho nahana hore le ts'ebetso e nyenyane e ka etsa hore sephetho se phatlalatsoang se hlōlehe.
Lijo tsa Senyesemane - matsatsi a 21
Ke habohlokoa ho latela melao eohle ea tahlehelo ea boima ba 'mele , ho seng joalo u ke ke ua theola boima ba' mele. Taba ea pele, o lokela ho tlohela lijo tse kotsi: ho besoa, ho monate, ho tsuba, letsoai, ho khetholla le ho apeha. Lijo tsa Senyesemane li thibela joala le lino tse tahang. Ho bohlokoa ho qoba letsoai le tsoekere. Hoseng ha u qeta ho tsoha, ho kgothaletswa ho noa khalase ea metsi ka lemon, 'me pele o robala oli ea mohloaare. Setsebi se seng sa setsebi se seng sa Lenyesemane se khothalletsa hore u nke li-vithamine ho phaella moo u se ke ua ja pele u robala.
Matsatsi a 21 a lijo tsa Senyesemane, menu e ka etsoang ka boinotšing, ho nahanisisa ka melao eohle, e thusa nakong ena ho fetola sebōpeho sa eona haholo. Ntho ea bohlokoa ea mokhoa ona oa ho theola boima ke matsatsing ana a latelang: liprotheine tse peli le meroho e 'meli. Matsatsi a mararo a pele le letsatsi la ho qetela ke tse thata ka ho fetisisa, kaha li laolla. Lenaneo la matsatsi ana le khethoa ho tloha mefuteng e 'meli:
1, matsatsi a 2 le a 21 | 1 lithara ea kefir, langa le le lej le ligrama tse 150 tsa bohobe / litholoana tsa unsweetened le litha e le 1 tsa tee. |
Protein letsatsi | Hoseng: Letsoai le botoro le mahe a linotsi, le tee. Mantsiboea: moro oa tlhapi kapa nama, 220 g ea nama ea pheho e phehiloeng le tomoso ea bohobe ba rye. Snack: 1 tbsp. lebese le mahe a linotši. Lijo tsa motšehare: sejana se nyenyane sa fillet e phehiloeng kapa 1 tbsp. kefir. |
Letsatsi la meroho | Hoseng: litholoana tsa morara kapa liapole tse seng kae. Mantsiboea: sopho, salate le tomoso. Snack: litholoana, empa ha li monate. Mantsiboea: salate le tee le mahe a linotši. |
Lijo tsa Majoe tsa Senyesemane
Mokhoa o hlahisitsoeng oa tahlehelo ea boima ba 'mele ke mefuta e sa tšoaneng ea lijo tse ka holimo matsatsi a 21 . E itšetlehile ka ho nkeloa sebaka ke matsatsi a protheine le litholoana-meroho, mme o ka khetha leano eseng 2/2, empa 3/3. Lijo tsa Senyesemane, e leng lijo tse thata, li qala ka matsatsi a mabeli a lebese, e leng ho nolofalletsang ho laola le ho senya tsamaiso ea lijo. Matsatsing ana u lokela ho noa lebese le tlaase kapa kefir, 'me u be le bohobe le tee.
Protein letsatsi | Letsatsi la meroho | |
Lijo tsa hoseng | toast le mahe a linotši le tee | Liapole tse 2 |
Snack | 1 tbsp. Lebese le mahe a linotši le linate tse ngata | litholoana tsa unsweetened |
Mantsiboea | karolo ea moro oa nama, ligrama tse 20 tsa tlhapi ea mouoane, likhaba tse peli tsa lierekisi le litlolo | sopho ea meroho ntle le litapole, vinaigrette le tomoso |
Dinner | sekotlolo sa chisi, mahe a mabeli, bohobe le 1 tbsp. kefir | salate ea meroho le tee le mahe a linotši |
Lijo tsa Senyesemane "Boea bo lesesaane"
Basali ba bangata ba etsa qeto ea ho lahleheloa ke boima ba 'mele ka lebaka la letheka le letle. Mokhoa o khethiloeng oa ho lahleheloa ke boima o etselitsoe matsatsi a 14 'me o thehiloe matsatsing a fetohang le menu e itseng. Lijo tsa mosali oa Senyesemane li bolela ho ja lijo tse fokolang, tse thusang ho boloka ho sebetsa hantle ha pampiri ea lijo le metabolism. Tsamaiso ea matla ha e thata.
1, 4, 8 le matsatsi a 11 | 2, 5, 9 le la 12 letsatsi | 3, 6, 10 le la 13 | Letsatsi la 7 le la 14 | |
Lijo tsa hoseng | 120 g ya raese e sootho, tee le morara oa morara | 100 g ea oatmeal, apole le tee | 200 dikgerama tsa buckwheat, lamunu le kofi | 2 kg ea litholoana le 1 L ea tee |
Snack | 250 g, salate, lamunu le tee | 1 tbsp. lero le 100 g ea linate | 250 dikgerama tsa salate ea meroho le lero | |
1 tbsp. moro oa meroho le karolo ea meroho e chesitsoeng | sopho ea sopho ea meroho, litapole tse halikiloeng tse nang le libere le tee | 150 g ea tlhapi ea mouoane, 1 tbsp. tlhapi ea litlhapi, 150 dikgerama tsa salate ea meroho le tee | ||
Snack | Li-orang tse 2 | 350 dikgerama ea rantipole le k'habeche salate | 300 g ea kiwi | |
200 dikgerama tsa salate ea meroho le lero | 0.5 kg ea litholoana tsa unsweetened | litholoana tsa salate |
Ho tlohela lijo tsa Senyesemane
Batho ba bangata ba etsa phoso e tebileng, ho qala ka nako e behiloeng, ho qeta lihlahisoa tse thibetsoeng ka bongata bo sa lekanyetsoang. Ka lebaka leo, o ka fumana liponto tse senyehileng mme o senya bophelo ba hau haholo. Lijo tse kholo tsa Senyesemane li tlameha ho fela ka letsatsi le le leng. Ka mor'a moo, ho molemo ho fetisetsa lijo tse nepahetseng, ho eketsa lihlahisoa tse lumelloeng butle-butle le likarolong tse nyenyane.
Lijo tsa Senyesemane - liphetho
Ka lebaka la katleho ea eona e phahameng, mokhoa oa hona joale oa ho theola boima ba 'mele o ratoa haholo. Liphello tsa lijo tsa Senyesemane li itšetlehile ka hore na melao e hlokomeloa joang, le hore na motho o ne a le boima hakae. Ho latela litlhahlobo tsa matsatsi a 21 u ka lahla bonyane ba lik'hilograma tse 5. Ho phaella moo, ho khothalletsoa hore u kopanele lipapaling, e le hore mokhoa oa ho lahleheloa ke lik'hilograma tse eketsehileng o potlakile.