Batho ba bangata ba sebelisa linaoa tse fapa-fapaneng ho fapanya tafole ea bona. Leha ho le joalo, mohloli ona o babatsehang oa liprotheine tsa meroho ha o sebetse feela ka mefuta e fapa-fapaneng: phepo e nyenyane ea linaoa bakeng sa boima ba 'mele e tla thusa ho theola boima ba' mele ka pel'a ketsahalo ea bohlokoa ka beke e le 'ngoe feela.
Na nka senya boima ka linaoa?
Na u ntse u belaela hore na linaoa li na le thuso ea ho theola boima ba 'mele? Ha e le hantle, ho molemo! Limela tsohle li fapane le limela tse ling tse nang le liprotheine tse ngata, 'me ha e le hantle liprotheine ke lisebelisoa tsa mohaho oa mesifa, ho fapana le mafura le lik'habohaedreite, e leng habonolo feela e kenang meleng ea adipose.
Ha e le hantle, o ka lahleheloa ke li-kilogramme tsa linaoa ka beke e le 'ngoe, empa sephetho se ke ke sa bolokoa, haeba ka mor'a moo o tla khutlela ho lijo tse tloaelehileng. Ha e le hantle, haeba u se u fumane hape ka lijo tsa hau, sena ke pontšo e tiileng ea hore u lokela ho fetola ntho e itseng! Etsa bonnete bo tšoeu, bo masoeu, khoele ea khoere bakeng sa tahlehelo ea boima ba 'mele e tla ba mohato oa pele oa phetoho ea hau ho phepo e nepahetseng - joale liphello li ke ke tsa sireletsoa feela, empa li boetse li ntlafalitsoe.
Lijo tsa mahe a linotsi bakeng sa boima ba 'mele
Nahana ka menyetla e thata ea linaoa lijo bakeng sa letsatsi le leng le le leng, ho furalla seo o sa lokelang ho se etsa. Se ke la lebala ho noa 1.5-2 a etsang dilitara tse metsi le tee ntle le tsoekere ka letsatsi.
Letsatsi le le leng
Kamore ea lijo tsa hoseng: khalase ea yogurt, tomoso e le 'ngoe, selae sa chisi.
Mantsiboea: litholoana.
Mantsiboea: ligrama tse 100 tsa linaoa, salate e ncha ea meroho, tee ntle le tsoekere.
Lijo tsa lijo: bona lijo tsa mantsiboea.
Letsatsi la 2
Borofu: khalase ea yogurt, tomoso e le 'ngoe.
Mantsiboea: litholoana.
Mantsiboea: ligrama tse 100 tsa linaoa, salate e ncha ea k'habeche, tee ntle le tsoekere.
Lijo tsa lijo tsa motšehare: ligrama tse 100 tsa linaoa, ligrama tse 100 tsa tlhapi, tee ntle le tsoekere.
Letsatsi la 3
Kamore ea lijo tsa hoseng: khalase ea yogurt, tomoso e le 'ngoe, selae sa chisi.
Mantsiboea: litholoana.
Mantsiboea: ligrama tse 100 tsa linaoa, salate e ncha ea meroho , tee ntle le tsoekere.
Lijo tsa lijo: bona lijo tsa mantsiboea.
Letsatsi la 4
Kamore ea lijo tsa hoseng: khalase ea chate ea cottage, tee.
Mantsiboea: litholoana.
Mantsiboea: ligrama tse 100 tsa linaoa, litholoana tse ncha tsa litholoana, tee ntle le tsoekere.
Lijo tsa lijo tsa motšehare: 100 dikgerama tsa linaoa leha e le life, 100 g. nama e belisoa, tee ntle le tsoekere.
Letsatsi la 5
Kamore ea lijo tsa hoseng: khalase ea yogurt, setlolo se le seng, tee.
Mantsiboea: litholoana.
Mantsiboea: ligrama tse 100 tsa linaoa, salate e ncha ea meroho, tee ntle le tsoekere.
Lijo tsa lijo: bona lijo tsa mantsiboea.
Letsatsi la 6
Kamore ea lijo tsa hoseng: tee, tomoso e le 1, selae sa chisi.
Mantsiboea: litholoana.
Lijo tsa lijo tsa motšehare: li-cottage cheese tse 100, salate e ncha ea meroho, tee e se nang tsoekere.
Lijo tsa lijo tsa motšehare: 150 dikgerama tsa linaoa, litholoana, tee ntle le tsoekere.
Letsatsi la 7
Kamore ea lijo tsa hoseng: khalase ea chate ea cottage, tee.
Mantsiboea: litholoana.
Mantsiboea: ligrama tse 100 tsa linaoa, salate e ncha ea meroho.
Lijo tsa lijo: sopho ea meroho, tee ntle le tsoekere.
U tlohela lijo tsa matsatsi a 3-5, ho tlohela bonyane ho noa e le 'ngoe ka letsatsi. U se ke ua lebala hore o ka sebelisa leha e le efe ea makotikoti, le mefuta e mebala ea linaoa e tala.