Bophelo bo botle, bophelo bo botle, botle, nako e telele le lintho tse ling tse ngata li itšetlehile ka boleng ba phepo e nepahetseng. Ke ka lebaka leo bo-rasaense ba hlahisitseng piramidi ea phepo e nepahetseng , e leng ea bohlokoa bakeng sa ho lahleheloa ke boima ba 'mele le ho thibela maloetse a sa tšoaneng.
Piramidi ea lijo ea lijo tse nepahetseng bakeng sa boima ba 'mele
Piramidi ea lijo ea phepo e nepahetseng ea phepo ea boima e ile ea ntlafatsoa Harvard ka 1992. Ke piramite e arotsoe likarolo, 'me piramite ena e eme holim'a motheo, e tšoantšetsang ho noa ha metsi, ho ikoetlisa le ho laola boima ba' mele.
Likarolo tsa piramidi ea phepo e nepahetseng le e phetseng hantle li nkiloe lihlahisoa. Sebaka sa pele se boima ka ho fetisisa ke lijo-thollo tse feletseng (lijo-thollo, bohobe bo bohobe, pasta, oli ea limela). Lisebelisoa tse tsoang mohloling ona li lokela ho jeoa letsatsi le leng le le leng bakeng sa liphallelo tse 6-10 (ho sebeletsa 100 g).
Mokha oa bobeli - meroho, litholoana le monokotsoai. Motšehare, ho sebelisoa li-berries le litholoana tse peli le mefuta e mene ea meroho (100 g ya meroho, 50 g ea monokotšoai kapa litholoana tse nyane) ho nahanoa hore li tla sebelisoa.
Karolo ea boraro ea lijo tsa piramidi bakeng sa tahlehelo ea boima ba 'mele - linaoa, peo le linate. Li lokela ho jeoa ka mahlakore a mararo ka letsatsi (ho sebeletsa 50 g).
Karolo ea bone ea piramite ke nama e tšoeu, tlhapi le mahe. Ke bakeng sa letsatsi ho behoa likarolo tse 0-2 (ho sebeletsa ligrama tse 30 tsa nama kapa lehe le le leng).
Karolo ea bohlano ke lihlahisoa tsa lebese. Letsatsing leo ba hlokang li-1-2 servings (ho sebeletsa - 200 ml kapa 40 g ea chisi).
Mefuta e tšeletseng ea likaroloana, masoso, botoro, nama e khubelu, litapole, bohobe bo tšoeu, raese, lero la tholoana, joalo-joalo. Lihlahisoa tsa mofuta ona li ka chesoa likarolong tse nyane haholo 'me ka seoelo li-1-2 ka beke. Ka ntle ho piramidi ke joala - e lokela ho tahoa ka mokhoa o itekanetseng (haholo-holo - veine e khubelu e ommeng), hammoho le divithamini, e lokelang ho nkoa e le hantle.
Melao-motheo e meng ea phepo e nepahetseng bakeng sa tahlehelo ea boima
Haeba u batla ho phela hantle le ho theola 'mele, sheba melao e latelang:
- e le hore 'mele oa hau o amohele lintho tsohle tse hlokahalang, o loanela ho se tšoane;
- Ja lijo tse nyane (100-200 g), empa hangata - lihora tse ling le tse ling tse 3-4;
- lihlahisoa li lokela ho khethoa ka lihlahisoa tse tlaase tsa tsoekere;
- haeba o tobane le khetho - tholoana kapa lero, khethoa litholoana tse nang le fiber , ka hona, li molemo haholo;
- lijo tse nang le k'holeseterole tse nkeloang sebaka sa tse nang le mafura a mangata (tranelate e bolila - ea yoghurt ea tlhaho, lebese kaofela bakeng sa thunngoa, nama ea limela, mobu oa khoho oa nama, lehe le phetseng bakeng sa liprotheine tse 2);
- u se ke ua lebala ka metsi a lekaneng - 2 a etsang dilitara ka letsatsi;
- lik'hilojule tse bapisoang ke ho ikoetlisa.