Apple e ja lijo tsa matsatsi a mararo

Apple e ja lijo tsa matsatsi a mararo - mokhoa o atlehang oa ho theola boima ba 'mele, e leng se u lumellang hore u tlose likhase tse' maloa tse eketsehileng. Hoa bohlokoa tabeng ena ha u hloka ho theola boima ba 'mele ka potlako pele ho ketsahalo ea bohlokoa. Ho na le dikgetho tse 'maloa tsa lijo tsena, tseo re tla bua ka tsona.

Lijo tsa mela ea matsatsi a mararo

Ho atleha ha mokhoa ona oa ho theola boima bo thehiloe ho phello e ntle ho 'mele oa fiber le lintho tse ling. Litholoana tsena li thusa ho hloekisa 'mele oa lintho tse kotsi le ho ntlafatsa metabolism. Ka lebaka la lijo tsa apole bakeng sa ho lahleheloa ke boima ka matsatsi a mararo, mokhoa oa ho senya lijo o qala ho sebetsa hantle, o thusang ho ntlafatsa lijo tse ling. Ka lebaka la ho ba teng ha glucose le fructose liapole, motho ea lahlehileng o na le takatso ea ho ja ntho e monate le e kotsi ho setšoantšo.

E bonolo, empa ka nako e tsoanang matla a ho ja lijo, ho bolelang ho sebelisoa ha 1.5 kg ea litholoana ka letsatsi le 1.5 a etsang dilitara tse metsi. Chelete eohle e lokela ho aroloa ka likarolo tse lekanang ka tekanyo e tšeletseng. Morero ona o na le lijo tse hlahisitsoeng ke kefir-apple, e etselitsoeng matsatsi a 3. Tabeng ena, ho hlokahala hore letsatsi le leng le le leng ho noe li-1,5-2 tsa mafura a mafura a mafura le liapole tse maholo tse 5-6, tse ka jeoang li hloekileng le tse phehiloeng, ka thoko kapa hammoho le kefir. Lijo tse joalo tse thata ha li amoheloe ke litsebi tsa phepo e nepahetseng, ka hona ho na le khetho e feletseng.

Mokhoa oa lijo tsa apulo bakeng sa matsatsi a mararo

Letsatsi # 1:

  1. Borofu : selae sa bohobe ba rye, apulo le 1 tbsp. khaba ea ntlo e tlaase ea mafura.
  2. Snack : apulo le bohobe.
  3. Mantsiboea : salate, e akarelletsang apole, ligrama tse 150 tsa litlhapi, celery, li-orange le li-refueling, ligrama tse 70 tsa yogurt le lero la lemone li sebelisoa.
  4. Snack : apole le 100 g ea mahareng a mahareng a mahareng.
  5. Lijo tsa mantsiboea : Sandwichi tse peli: e 'ngoe e nang le chisi le apole, e' ngoe e nang le chisi, likomkomere le meroho.

Letsatsi # 2:

  1. Kamore ea lijo tsa hoseng : motsoako oa 30 g ya oatmeal, e sithabetseng apole, 150 g ya lebese le tlaase lebese le 1 tbsp. likhaba tsa morara o omisitsoeng.
  2. Snack : apple.
  3. Mantsiboea : pancake le apole;
  4. Snack : 100 dikgerama tsa yogurt le halofo-apole;
  5. Lijo tsa lijo tsa motšehare : ligrama tse 400 tsa raese e phehiloeng, khase ea banana le apulo.

Letsatsi # 3:

  1. Borofu : selae sa bohobe bo botšo le 2 tbsp. e nang le khaba e nyenyane ea ntlo e tlaase ea mafura.
  2. Snack : smoothie e tsoang ho apulo, 150 g ea mahae a tlaase a mafura, le sa sinamone e latsoang e latsoang le lero la lemone.
  3. Lijo tsa lijo tsa motšehare : 100 g le mongobo oa apole.
  4. Snack : apple.
  5. Lijo tsa lijo tsa mantsiboea : salate ea lihoete, liapole, morara o omisitsoeng le sesepa se nyenyane, mme ho sebelisoa tranelate ea fatše e tlaase.

Haeba u lapile, u lumelloa ho ja apole pakeng tsa lijo tsena. U ka ja mofuta ofe kapa ofe oa liapole, empa litholoana tse monate haholo ke tsa bohlokoa haholo.