Protheine-carbohydrate ke lijo tse thata, empa tse atlehang, tse etselitsoeng libeke tse tharo. Ho lahleheloa ke tefo bakeng sa thupelo eohle e tla be e le 5-7 kilogramme. Ntho ea bohlokoa ea lijo tsena ke phetoho ea liprotheine le matsatsi a lik'habohaedreite. Ho fokotsa boima ba 'mele ho tiisa sephetho sa nako e telele. Nakong ea matsatsi a lik'habohaedreite, u ka bona keketseho e nyenyane ea boima, empa u se ke ua halefa, ke phekolo e amohelehang ea 'mele ho fetola mokhoa oa ho ja.
Mokhoa oa lihlahisoa tsa li-carbohydrate-protheine bakeng sa tahlehelo ea boima ba 'mele
Letsatsi la pele:
- lijo tsa hoseng - khalase ea kefir le muesli le ho eketsoa ha litholoana tse omisitsoeng;
- tlhapi e phehiloeng ea lijo tsa motšehare tsa mefuta e fokolang ea mafura, li jala meroho (ntle le litapole le limela);
- lijo tsa motšehare - ntlo e tlaase ea mafura le mahe a omisitsoeng;
- bohobe bo monate ke tlhaho ea yogurt e sa tloaelehang.
Letsatsi la bobeli:
- lijo tsa hoseng - mahe a khoho a mabeli, kofi ntle le tsoekere le karolo ea mafura a tlaase a mefuta e tiileng;
- tlhapi ea lijo tsa motšehare, li-mushroom le meroho e 'meli e mecha;
- lijo tsa motšehare - lijo tse nang le botoro le nama e phehiloeng;
- snack - senoelo sa yogurt.
Letsatsi la boraro:
- lijo tsa hoseng - cottage chisi le khaba ea tranelate e bolila, kofi ntle le tsoekere;
- lijo tsa motšehare - yogurt e sa phehoang ka letsoai le lijo-thollo, salate ea meroho e apere ka lero la lemone, selae sa bohobe bo mahobe;
- lijo tsa mantsiboea - moroho o mocha o khabisitsoeng, litlhapi tse halikiloeng, puree ea apole ntle le tsoekere.
Letsatsi la bone:
- lijo tsa hoseng - banana e khōlō, kofi le bohobe le bohobe ba rye, ligrama tse 20 tsa tsokolate e bohloko;
- lijo tsa mantsiboea - sejana sa sopho ea meroho, lamunu kapa litholoana tsa morara;
- lijo tsa motšehare - raese e phehiloeng, khomo ea pheho e phehiloeng, khalase ea lero la tholoana le limela tsa meroho.
Letsatsi la bohlano:
- lijo tsa hoseng - khalase ea lebese kapa kefir, tse tharo tsa rye crumbs;
- lijo tsa mantsiboea - li halikiloe ka lifate tsa mohloaare kapa tsa limela tsa meroho, meroho e chesitsoeng;
- lijo tsa motšehare - ntlo e tlaase ea mafura e kese, yogurt.
E le ho etsa hore menu ea hau e fapane haholo, mme lijo tse ling tse sa sebeliseng li se ke tsa hlokofatsoa, re tla tloaelana le diresepe tse bonolo ka ho fetisisa tsa lijo tse nang le li-carbohydrate-protein.
Yogurt ea litholoana e entsoeng ka maiketsetso
Lijo:
- yogurt ea tlhaho - 100 g;
- Fragole - 50 g;
- kiwi litholoana - 2 pcs.;
- banana - 1 pc.
Litokisetso
Re hlatsoa mme re hloekisa litholoana , re arotsoe likotoana, haeba o batla, o ka eketsa teaspoon ea tsoekere e phofshoana. Re kopanya lihlahisoa tsa litholoana, re tšela ka yoghurt.
Pear-apple fritters
Lijo:
- liapole - likotoana tse peli;
- tsoekere e phofshoana - 1 tbsp. l.;
- lero la lemone - 1 tsp;
- phofo - 2 tbsp. l.;
- perela likotoana tse peli;
- lehe la khōho - sekoahelo se le seng;
- oli ea mohloaare - 1 tbsp. l.;
- e tlaase e mafura a tranelate - 1 tbsp. l.
Litokisetso
Lipere le liapole ke tsa ka 'me rea hloekisa, re tšela likhahla tse nyenyane, tšela lero la lemone. Latelang, tsosang lehe lee, khaba ea tranelate e bolila, phofo le tsoekere e phofshoana. Kopanya lisebelisoa tsohle tsa sekotlolo se le seng. Li-pancake li koahetsoe ka metsotso e ka bang peli ka pan, ho tlosoa oli ka mohloaare. Sebeletsa tafoleng ka sirapo eo ue ratang kapa jeme.
Nama e phehiloeng ka raese le linoko
Lijo:
- nama ea khomo - 400 g;
- dill, parsley - lekala le le leng;
- raese - 1 khalase;
- Fresh likomkomere - 1 sengoathoana;
- soy sauce - ho latsoa.
Litokisetso
Hlatsoa raese, tšollele metsi a batang, tlohelang lihora tse 'maloa. Re tlosa nama ea likhomo ka likoting, hlatsoa 'me u tlohele ho pheha, tlatsa metsi a batang, nako le nako tlosa foam. Ha re qeta ho pheha, re ntša nama, re e khaola likotoana, re e tlatse ka metsi mme re e khutlisetse ho pheha. Ka mor'a moo, a re hlokomeleng meroho. E hloka ho hlatsoa, e khabeloa ebe e kenngoa ho nama ea moro. Re pheha ka hora. Ke nako ea ho qala ho khabisa. Tšollela metsi, hlatsoa raese 'me u phehe ka mocheso o mofuthu ho fihlela o phehiloe. Likomkomere li hlatsoitsoe, li hlatsoa hantle li bile li tsoakane le raese. Tlatsa lijo tse lokisitsoeng ka moriana oa soya, eketsa letsoai le linoko ho latsoa.