Lijo tse eketsehileng, batho ba batlang ho theola boima ba 'mele. Lebaka le leng, mohlomong, hase la khaello ea phepo e nepahetseng le ho haelloa ke ho ikoetlisa, empa mecheng ea phatlalatso ... Ke eng se setle 'me ke hobane'ng ha bohle re nahana hore ho lumellana ho molemo? Ho ne ho e-na le linako tseo "ho thoe" ho nonneng, hobane ho ne ho lumeloa hore mosali o lokela ho ba le "mokhoa o motle haholo".
Kahoo, haeba u batla ho kopana le likhopolo tsa morao-rao tsa botle, u lokela ho lula u theola boima ba 'mele. Empa u ka fumana joang lijo tse atlehang le tse seng kotsi? Khetho e ntle e ka nna ea e-ba mafura a chesang a mafura.
Basics
Ntho ea bohlokoa ka ho fetisisa bakeng sa lijo tse chesang mafura bakeng sa basali ke ho hatisoa ka lijo tsa protheine. Ha tšelo ea liprotheine e ja nako e ngata le lisebelisuoa, ka lebaka la lijo tsa protheine, ha ho bonolo hore u theohele boima ba 'mele ka lebaka la mesifa ea' mele, 'me' mele ha o lapile ntle le limatlafatsi, tseo liprotheine li nang le limela tse 12.
Ka lentsoe, o hloka ho ja liprotheine tse nang le mafura a tlaase a kopaneng le fiber. Empa hase sona feela. Bakeng sa lijo tse ntseng li chesa mafura, ke habohlokoa hape hore u tsebe hore na u tla ja neng le neng.
Lijo
Re u fa lijo tsa letsatsi le letsatsi tse nang le lijo tse 'nè: lijo tsa hoseng, lijo tsa motšehare, snack le lijo tsa motšehare:
- Lijo tsa hoseng - liprotheine sehlahisoa + sehlahisoa sa litholoana le semela.
- Lijo tsa lijo - liprotheine, litholoana le meroho le lik'habohaedreite sehlahisoa.
- Motšehare oa mantsiboea bohobe - liprotheine, litholoana le meroho le lik'habohaedreite.
- Lijo tsa motšehare ke sehlahisoa sa protheine le meroho.
Ho lihlahisoa tsa protheine, re khothaletsa (tekanyo e baloa bakeng sa lijo tse le 'ngoe):
- lebese le tlhahiso ea lactic acid - mafura a tlaase (ho fihlela ho mafura a 2,5%), 120ml ka nako, empa ka ho eketsa halofo ea karolo e 'ngoe ea protheine;
- litlhapi le lijo tsa leoatle - 200 g;
- likhoho le nama e mahlahahlaha - 150-200 g;
- mahe a khoho - likotoana tse peli;
- chisi ea kottage (mafura a mafura ho fihlela ho 5%) - 100-150 g;
- mefuta e mengata ea mafura a cheese - 60 g.
- Litholoana le limela tsa meroho:
- litholoana tse omisitsoeng - 60 g;
- litholoana - 300 g, empa ntle le banana le morara (ena ke litholoana tse monate ka ho fetisisa);
- lirapa tsa meroho (ntle le litapole le limela), kapa meroho e 'maloa e meng;
- meroho e halikiloeng (eseng litapole, eseng poone le ntle le limela);
- ho tloha meroho e nang le makotikoting feela poone le lierekisi.
Lihlahisoa tsa lik'habohaedreite:
- bohobe ba rye - 1 sengoathoana;
- puree - litapole, pea, legume 4 tbsp e 'ngoe le e' ngoe;
- litapole tse phehiloeng ka seaparo-jhololo - li-2 tsa maqiti;
- raese, buckwheat 3-4 tablespoons;
- macaroni ho tloha ka nako ea koro.
Metsotso
Chelete le taelo ea lijo tse kenang lijong tse chesang bakeng sa mpa ha lia lokela ho fetoha. Lijo tsa hoseng li lokela ho tšoaroa pele ho lihora tse peli ka mor'a ho tsosoa. Ena ke senotlolo bakeng sa metabolism e potlakileng le mokhoa o mahlahahlaha oa ho chesa mafura .
Ho litholoana, fa limela tsa li-citrus le litholoana tsa morara, ho tsejoa hore li chesa mafura ka tsona ts'ebetso e tla tsamaea ka potlako. Leha ho le joalo, litholoana ha lia lokela ho jeoa motšehare oa mantsiboea. Ka lebaka la lihlahisoa tsa fructose, li hlahisa tlhahiso ea insulin, ka hona boikutlo ba tlala. Mantsiboea, khetha lihlahisoa tsa meroho.
Ka lijo tsa hau e lokela ho ba bonyane 1.5-2 a etsang dilitara tse metsi a seng a carbonate letsatsi le leng le le leng.
Litlhokomelo
Liprotheine li hloekisoa ke liphio, 'me tšebeliso ea tsona e feteletseng e ka ama liphio tse seng li ntse li fokola. Haeba o na le ho hloleha ha liphio, karolo ea 100% ea protheine ea lijo ha e bakeng sa hau! Liphio tsa hao ha li khone ho sebetsana le ho tlosoa ha liprotheine tse ngata haholo.
Mesebetsi ea Mothusi
Lijo ke lijo, empa li-classic li sebetsa kamehla. Haeba u khomarela lijo tse chesang mahlaseli bakeng sa baatlelete, re fana ka maikutlo a hore u ele hloko ka ho khethehileng lihlahisoa tse sehlōhō ka mafura a ka mpeng, 'me u tlohele mesifa feela. Har'a bona:
- spinach;
- oli ea kokonate;
- oatmeal ntle le tsoekere le lebese;
- liapole.
Ho sebelisoa ha lihlahisoa tsena ho netefalitsoe hore ho tlatsetsa ho lahleheloa ke boima ba 'mele le lijo leha e le life.