Basali ba bangata ba leka ho fokotsa boima ba 'mele ka ho ja, empa hangata ba hlōleha hobane ba ke ke ba khomarela lijo tse tlaase ka nako e telele. Ho thusa tabeng ena, tlisang lijo tse monate, tse etselitsoeng ho lahleheloa ke boima ba 'mele.
Lijo tse monate bakeng sa matsatsi a mararo
Har'a lijo tse monate tsa ho lahleheloa ke boima ba 'mele sebakeng se ikhethang, ho na le mefuta e mengata ea lijo tse thehiloeng ho haneloa ha lik'habohaedreite. Ho tlohela boima bo feteletseng ho liprotheine ho ja ka potlako, empa ho o khomarela nako e telele ho feta matsatsi a mararo ha ho lakatsehe, hobane sena se ka ama bophelo bo botle ba liphio.
Ntho ea bohlokoa le lijo tse monate le tse nang le lik'habohaedreite tse monate le hore ha u na ho lapa - liprotheine li na le phepo hantle, ntle le moo, u ke ke ua latela lik'halori. Leha ho le joalo, ha ua lokela ho ja haholo.
Motheo oa lijo tsa phepo ea protheine ke nama, tlhapi, likhoho, mahe. Li-sausage tse lumelloeng, lisekisi, lijo tsa makotikoting, mayonnaise, empa haeba u batla ho khomarela lijo tse phetseng hantle, li lokela ho tloheloa. Ka mokhoa o itekanetseng (ho fihlela ho 300 dikgerama ka letsatsi) o ka ja zucchini, likomkomere, salate, meroho, pelepele ea tšepe, cauliflower. Ho fihlela ho 200 dikgerama ka letsatsi ba lumelloa kottage chisi, tofu chisi, shrimp, squid. E thibeloa - litholoana tsohle, phofo le confectionery, tsoekere.
Ntle le ho ja lijo tsa hoseng, lijo tsa lijo tsa mantsiboea le lijong tse monate tsa protheine li ja, u ka lokisetsa lijo tse hlahisang lijo (ho tloha lihlahisoa tse lumelloeng). Ho noa joala - 2-2.5 a etsang dilitara tse metsi ka letsatsi.
Lijo tse monate haholo
Haeba ho ke ke ha khoneha ho hana lik'habohaedreite ka ho feletseng, leka ho khomarela lijo tse monate haholo, tse tlaase tsa khalori, tse ka ketekoang matsatsi a 5-7. Mona ke menu ea hae e batlang e le:
- lijo tsa hoseng - kofi ntle le tsoekere (e ka etsoang ka sweetener carbohydrates sweetener), mahe a tsoang mahe a 2 kapa sandwich ea bohobe bo feletseng ba lijo-thollo le cheese e thata, apole;
- lijo tsa motšehare - li- meroho (li ka nkeloa sebaka ke salate) le 100 g ea nama e phehiloeng kapa litlhapi;
- lijo tsa motšehare oa mantsiboea - tofu, brynza kapa feta ka bongata, kofi le tsoekere e nkela sebaka;
- lijo tsa motšehare - khalase ea yogurt kapa nama e phehiloeng ka meroho.