Haeba u sa batle ho ja lijo tse khethehileng, mme u entse qeto ea ho nka menu bakeng sa beke ho theola boima ba 'mele, joale sehlooho sena se tla kena hantle. Haeba u motšehetsi oa lijo tse fapaneng, joale u lokela ho ja makhetlo a 3 ka letsatsi, 'me haeba u batla ho sebelisa mokhoa o mong, oo ka tsela, ke eletsang litsebi tsa litsebi, joale u je ka makhetlo a 5 ka letsatsi.
Lintho tse nepahetseng tsa menyetla bakeng sa beke
Bakeng sa 3 ho ja ka letsatsi u ka khetha e 'ngoe ea lijo tse latelang tsa lijo tse latelang:
- 350 g ea litholoana le selase se le seng sa bohobe bo feletseng;
- 350 g ea monokotsoai le sekotlolo se le seng sa phala;
- oli e entsoeng ka mahe a 2 le 300 g ea meroho, moo ho sa lokelang ho ba le lihoete le li-eggplant;
- 250 dikgerama tsa cottage chisi le 250 g ea monokotsoai.
Lijo tsa lijo tsa motšehare
- sejana sa sopho ea meroho, sekotlolo se le seng sa lijo-thollo le salate ea meroho;
- sopho e tsoang meroho ea limela, selae sa ligrama tse 60 tsa bohobe le 1 plate ea vinaigrette;
- sopho ea nama ea moro, empa feela ntle le litapole le 350 dikgerama tsa broccoli ;
- 250 dikgerama tsa tlhapi kapa likhoho, tse lokelang ho chesoa le ho pheha meroho ka chelete e tšoanang.
Hona joale ikhethele lijo tsa motšehare bakeng sa menu e phetseng hantle bakeng sa beke:
- 350 g ea tlhapi, likhoho kapa lijo tsa leoatleng, hammoho le 350 g ea hop kapa zucchini, e ka tlatsitsoeng ka linoko;
- 1 sekotlolo sa sopho ea lijo;
- 350 dikgerama.
Haeba o khethile lijo tse 5 ka letsatsi, o lokela ho fokotsa palo e lumelletsoeng ea lijo-thollo le bohobe ka makhetlo a mabeli. Empa u tlameha ho eketsa lijo tsa hoseng tsa bobeli le lijo tsa motšehare oa mantsiboea, o ka kenyelletsang:
- 150 g ea monokotšoai le 35 g ea li-crackers ho tloha ho lithollo tse feletseng;
- 150 g ea litholoana, senoelo se le seng sa yogurt e tlaase le 35 g ea linate;
- 250 g, melon kapa mahapu;
- 250 g ea litholoana.
Lijo tse joalo tse leka-lekaneng bakeng sa beke li tla u thusa hore u tlose likilo tse fetang tse ngata 'me ka nako e le nngwe u se ke ua senya' mele oa hao ka tsela leha e le efe. E le hore u be le monyetla oa ho ikhethela, re fana ka mefuta e sa tšoaneng e 'ngoe ea lijo bakeng sa beke. Ho fapana le sena, khatiso e kholo e tla behoa lijong tse tlase tse khalori.
Letsatsi la pele, o tla fumana 1192 kcal:
Nete ea lijo tsa hoseng - ho pheha karolo ea 100 g ea flakes le ho eketsa morara o omisitsoeng ho eona, ho noa senoelo sa tee kapa kofi, empa feela ntle le tsoekere.
Breakfast Breakfast №2 - khalase ea karolo ea lekholo kefir le 2 mahobe.
Lijo tsa motšehare - ka tsela e nepahetseng pheha 100 g ea matsoele a kana, 100 g ea kofi, tamati e le 1 khalase ea metsi.
Snack - khalase ea yogurt ea fatše e tlaase ntle le ho tlatsoa le kiwi e le 'ngoe.
Lijo tsa lijo tsa mantsiboea - itokisa salate ea nama ea nama kapa shrimp e nang le arugula le ho noa 1 khalase ea metsi.
Letsatsi la bobeli, o tla amohela 1175 kcal:
Nete ea lijo tsa hoseng - sekotlolo sa buckwheat le oli ea meroho le ho noa tee kapa kofi.
Breakfast Breakfast № 2 - 200 g ya Cottage chisi le apole, hammoho le khalase ea metsi a diminerale metsi.
Lijo tsa motšehare - lokisa phomolo ea likhomo, 'me u sebelise meroho e le sejana. Noa khalase ea metsi.
Snack - khalase ea lero la mokopu kapa lihoete le bohobe bo le bong.
Lijo tsa lijo tsa mantsiboea - tlhapi e nyenyane, e phehiloeng hantle le salate ea meroho, e ka fumanoang ka lero la lemone, o ka noa khalase ea metsi.
Letsatsi la boraro, o tla amohela 1185 kcal:
Breakfast breakfast №1 - 1 lehe, 2 mahobe le 1 senoelo sa kofi kapa tee.
Lijo tsa hoseng tsa 2 - 1 pere le li-nati tse ngata, 'me u noe khalase ea 1 ea metsi.
Lijo tsa motšehare - ja 65 g ea chisi le salate ho tloha ho khoeli, hammoho le satane ea metsi.
Snack - khalase ea yogurt le salate ea meroho.
Lijo tsa motšehare - lokisetsa omelet, e lokelang ho kenyelletsa lebese le lenyenyane, squirrels 2, eiee e tala le tamati e le 1 le metsi.
Letsatsi la bone, o tla amohela k85 kcal:
Breakfast Breakfast №1 - e le ka Mantaha hammoho 1 morara litholoana .
Kamore ea lijo tsa hoseng №2 - 250 dikgerama tsa chate ea unsottened chottage le litlama le radishes, hammoho le senoelo sa tee.
Mantsiboea - 250 dikgerama tsa veal e phehiloeng, joaloka lierekisi tse ngata tse tala le metsi.
Motšehare oa mantsiboea bohobe - mocheso o tlaase o tima 250 g ea li-mushroom le 1 tamati le eiee, mme o eketsa 1 tbsp. khaba ea tranelate e bolila. U ka boela ua ja apole le ho noa metsi.
Lijo tsa mantsiboea - salate ea meroho le parmesan chisi le metsi.
Letsatsi la bohlano, o tla fumana 1148 kcal:
Boroaleng № 1 - 35 dikgerama tsa omisitsoeng apricots, 2 mahobe le sekotlolo sa chisi, hammoho le tee kapa kofi.
Breakfast Breakfast №2 - 1 lehe le khalase ea lero ho tloha meroho.
Lijo tsa motšehare - pheha risotto le li-mushroom 'me ho hlakile hore metsi.
Snack - 200 dikgerama tsa kottage chisi le apole. U ka noa tee.
Lijo tsa motšehare - pheha sengoathoana sa litlhapi le salate ea meroho ka lemon, le metsi.
Letsatsi la botšelela, o tla fumana 1155 kcal:
Nete ea lijo tsa hoseng 1 - joaloka letsatsing la bobeli.
Breakfast hoseng №2 - 150 dikgerama ea mozzarella, tamati le basil.
Lijo tsa motšehare ke karolo ea litlhapi, litapole tse 1 le salate ea meroho, 'me ho hlakile hore metsi.
Snack - khalase ea yogurt le 1 lamunu, hammoho le metsi.
Lijo tsa motšehare - ligrama tse 250 tsa shrimp le litlama le metsi.
Letsatsi la bosupa, u tla fumana lik'hilojule tse 1141:
Breakfast breakfast №1 - salted curd - 250 g, 100 g ea monokotsoai le senoelo sa kofi kapa tee.
Breakfast Breakfast №2 - khalase ea curdled lebese le 2 mahobe.
Lijo tsa mantsiboea - linaoa tsa Kenya le salate ea meroho, hantle, metsi.
Snack - 1 lehe, tomate, apole le tee.
Lijo tsa lijo tsa mantsiboea - 200 g ya veal le k'habeche salate, 'me, ho hlakile, metsi.