Japa ka khoeli

Batho ba bangata ba ja lijo tsa khoeli ka khoeli ho fokotsa boima ba 'mele. Ba bang ba lumela hore nakong ena, o lokela ho leka ho fokotsa lijo tsa hau ka hohle kamoo ho khonehang kapa esita le ho lapa, empa ha e le hantle ke phoso e kholo e ka bakang mathata a tebileng a bophelo bo botle. E le ho qoba sena, empa ka nako e le 'ngoe u felise lithane tse hloiloeng, u lokela ho fetola lijo tse nepahetseng, tse nahanang ka lintlha tse ngata tsa bohlokoa.

Lijo tse tloaelehileng bakeng sa khoeli

Bakeng sa tahlehelo e nepahetseng ea boima, ke habohlokoa ho latela melao-motheo e teng ea dietetics. Bakeng sa ho qala, ho ka 'na ha e-ba thata ho li khomarela, empa ka mor'a nako e tla fetoha mokhoa o motle.

Melao ea lijo tsa khoeli:

1. Fana ka lijo tse potlakileng , lisebelisoa tsa mabenkele, lipompong, lisekisi, lihlahisoa tse halikiloeng le lijo tse ling tse phahameng.
2. Qala hoseng ka 1 tbsp. metsi ka phaello ea lemon, e tla qala metabolism.
3. Ja litholoana le meroho e ncha, nama ea lijo le litlhapi, oli ea meroho le linate, lijo-thollo, hammoho le lihlahisoa tsa mefuta e mengata ea koro. Tlhaloso e 'ngoe: litholoana tse monate li ja hoseng.
4. Pheha lijo tse nepahetseng, u sebelisa pheha, stewing, ho baka le ho pheha bakeng sa ho chesa le ho chesa.
5. Lijo tsa khoeli e le 'ngoe li fana ka 1.5-2 litha ya metsi ha li kokota. Fumana setso, noa 0.5 tbsp. pele u ja.
6. Ho molemo ho ja hangata, empa ka likaroloana tse nyenyane, ntle le lijo tsa hoseng , lijo tsa motšehare le lijo tsa motšehare, eketsa lijo tse ling tse 2. Ho ja lijo tsa hoseng e lokela ho ba lijo tse boima ka ho fetisisa 'me li kenyelle hore li be le lik'habohaedreite le protheine e nyane. Li-carbohydrate li lumelloa ho ja lijo tsa motšehare, empa hape u ka ja liprotheine le mafura a seng makae, empa lijo tsa mantsiboea e lokela ho ba lijo tse bonolo ka ho fetisisa 'me li kopane feela le lijo tsa protheine.
7. Lijo tsa ho qetela ha lia lokela ho ba lihora tse tharo pele li robala. Haeba u ikutloa u lapile haholo, u ka noa 1 tbsp. kefir e fokolang mafura kapa ho ja apole.

Haeba u batla ho boloka sephetho, joale u boloke ka ho fetisisa keletso e fanoeng ho pholletsa le bophelo.

Joang ho etsa menu ea lijo bakeng sa khoeli?

Kajeno, o ka fumana lijo tse ngata tse laetsoeng, empa litsebi tsa litsebi li buella ho li sebelisa feela e le mohlala, tse hlokahalang ho ntlafatsa lijo tsa bona. Re ithaopela ho hlahloba dikgetho tse 'maloa bakeng sa lijo tsa phepo e nepahetseng bakeng sa boima ba' mele ka khoeli:

Nomoro ea 1:

• lijo tsa hoseng: 1 tbsp. lebese le mofuthu le nang le teaspoon e 1 ea mahe a linotši, le moqhaka o mong o nang le ramunu;
• snack: lilae tse peli tsa bohobe bo bobe le ham, hammoho le langa le le lej le tee ntle le tsoekere;
• lijo tsa motšehare: karolo ea moro e thehiloeng ho nama, raese e phehiloeng le li-mushroom le liapole tse seng kae;
• snack: lijo tsa salate;
• lijo tsa motšehare: khoho e phehiloeng le selae sa bohobe bo bobe, le apole le tee.

Ntho ea 2:

• lijo tsa hoseng: bohobe bo chesitsoeng le cheese e besitsoeng, tomate le litlama, le tee le mahe a linotši;
• snack: lihlahisoa tse seng kae tse omisitsoeng;
• lijo tsa mantsiboea: sopho ea litlhapi, selae sa bohobe ba rye le karolo ea sebete sa stewed le li-beet tse phehiloeng, le lero la litholoana;
• snack: 1 tbsp. kefir le muesli ntle le tsoekere;
• lijo tsa motšehare: lihobe tse nang le litapole tse phehiloeng, tamati e 'maloa le lero.

Nomoro ea 3:

• lijo tsa hoseng: 1 tbsp. kefir e fokolang mafura le bohobe ba mahe a linotši;
• snack: lehe le phehiloeng, sengoathoana sa bohobe ba rye bo nang le botoro, radishes tse 'maloa le 1 tbsp. yoghurt;
• lijo tsa motšehare: karolo e le 'ngoe ea sopho ea mushroom, sopho e entsoeng ka mouoane, salate ea meroho e apereng ka lero la lemone le 1 tbsp. lero;
• snack: litholoana leha e le life;
• lijo tsa motšehare: ntlo e tlaase ea mafura, koro e ommeng le 1 tbsp. lebese.

Ho sebelisa menyetla e khethiloeng ea menyetla le melao e boletsoeng ka holimo, e mong le e mong a ka iphelisa habonolo, hape a lebisa tlhokomelo ho seo a se ratang. Hopola hore ho finyella sephetho, ho ja lijo ke habohlokoa ho kopanya le ho ikoetlisa kamehla.