Nama ke mohloli o moholo oa lik'hilojule ho batho ba bangata ba lefatše. Ke ho bona hore re tletse le ho khotsofatsoa, e leng, ha e le hantle, e nepahetse ebile e sebetsa. Empa bothata bo hlaha ha ho tluoa tabeng ea ho fepa motho ka ho feta boima bo fetang ba lik'hilograma tse 15 ho boima ba boima. Batho ba joalo ba thatafalloa ke ho theola boima ba 'mele ka mokhoa o tloaelehileng oa liprotheine tse nang le lithibelo tsa lik'habohaedreite, haeba lijo tsa protheine li nka ho sebelisoa ha nama.
Ho tlosa kamohelo e lekaneng ea lik'hilojule tse ngata ka nako e le 'ngoe, liketsahalong tse joalo li sebelisa lijo tse se nang nama - hape li-carbohydrate e tlase, le liprotheine.
Lijo tse nepahetseng ntle le nama li ka bitsoa matsatsi a ka bang 18. Kamora nako ena, ho hlokahala hore butle-butle u khutlisetse nama ho lijo, 'me haeba ho hlokahala, pheta mokhoa oa phepo ka likhoeli tse peli.
Menu
A re qaleng ka se thabisang motho e mong le e mong - hore na o ka nkela nama lijo joang ka lijo:
- chisi ea kottage;
- tranelate e bolila;
- kefir;
- mahe;
- chisi e thata;
- tlhapi;
- yoghurt ea tlhaho.
Ho phaella moo, ho tlatsa ho haella ha liprotheine tsa liphoofolo, lijalo li lula li itokiselitse ho thusa (haholo-holo, "protheine" buckwheat), linate, lipeo. Mokhoa oa lijo o se nang nama bakeng sa tahlehelo ea boima ba 'mele o ka bokelloa habonolo, o khomarela melao-motheo e' meli:
- Thibelo ea nama;
- thibelo ea lik'habohaedreite tse nyenyane (phofo, tsoekere, sauces, mayonnaise).
A re fe mehlala e meng.
Kamore ea lijo tsa hoseng (pele u ja, hoseng ho hong le ho hong ka mpeng e se nang letho u lokela ho noa khalase ea metsi a futhumetseng):
- 200 g ya ntlo e tlaase ea mafura, ntlo ea tee;
- mahe a phehiloeng ka thata 1 - 2 pcs., tee;
- 50 g ea Adyghe chisi, tee / kofi;
- karolo e 'ngoe ea oatmeal metsing, ka ho tlatsoa lebese ka sejana se phethiloeng, tee;
- (haeba ho hlokahala, o ka eketsa khaba ea mahe a linotši), tee / kofi.
Sejo sa hoseng sa bobeli (snack mosebetsing):
- yoghurt ea tlhaho;
- 2 litholoana leha e le life;
- lijo-thollo tsa mekotla;
- linate - 50 g;
- li-flakes tsa poone;
- tse 'maloa likotoana tsa omisitsoeng apricots.
Lignunche:
- lihoete tse tala, tse nang le lero la lemone le oli ea mohloaare le harese;
- karolo ea raese le salate ea leoatle;
- senepa le salate ea meroho e mecha;
- tlhapi ea leoatle e nang le oli e nang le meroho e phehiloeng
- sopho ea meroho le bohobe bo tsoang bohobe bo bobe.
Lijo tsa lijo tsa motšehare
- litholoana tsa salate ka lero la lemone le yogurt;
- chisi ea cottage le tranelate e bolila;
- 300 g ea litholoana leha e le life;
- mahe a phehiloeng ka thata.