Pledge ea ho theola boima ke ho ba sieo ha tlala. Ke hantle. 'Mele o ke ke oa re lumella hore re itime lijo ka nako e telele' me o re etse hore re khumame ka taba ea hore lijo li mpe. Ka mor'a sena, ke nako ea ho ja haholo, kapa ho e-na le ho nona fatše, hantle, le mathata a mangata a ntseng a mpefala ka boima bo feteletseng .
O ka theola boima ba 'mele ka ho ja ka tloaelo letsatsi le leng le le leng, ntle le ho feteletsa ho fapaneng, e leng lijo tse jang, kapa ho e-na le hoo batho ba bangata ba bolelang ka lentsoe lena. Bakeng sa tahlehelo ea boima ba 'mele feela ba lokela ho nka menu e nepahetseng, phepo e nepahetseng ea letsatsi le leng le le leng, e itšetlehile ka lijo tsa bohlokoa.
Molao oa pele oa ho etsa menyetla ea ho lahleheloa ke boima ba 'mele le phepo e nepahetseng ea letsatsi le leng le le leng - ho theola boima ba' mele, o hloka ho ja tlase ho feta 'mele o fetisang.
Molao oa bobeli oa menyetla e nepahetseng ea lijo bakeng sa tahlehelo ea boima ba 'mele - ha u shebe lik'hilojule, empa u be le boleng bo nang le phepo. Seo ha se bolele hore na ho na le lintho tse ling tse ngata tse nang le lik'halori - sebapali sa "lipapali" kapa karolo ea litlhapi, empa liprotheine tse ngata, lik'habohaedreite le mafura li teng hakae. Ho boloka molao ona, u tla tlosa ho lula u hlokofatsa ho fokotsa, tlala.
Liprotheine
Ho bokelloa ha phepo e nepahetseng bakeng sa boima ba 'mele re qala ka liprotheine. Ntlha ea pele, lijo tsohle tsa motheo li lokela ho ba le liprotheine tse fokolang, haeba u ikakhela ka setotsoana lipapaling, esita le lijo tse monate li lokela ho ba le liprotheine.
Liprotheine tse ntle:
- nama e tlaase e mafura;
- khoho, turkey;
- mmutla;
- mahe;
- lihlahisoa tsa lebese tse nang le mafura a tlaase;
- li-cheeses tse nang le mafura a mangata ho fihlela ho 25%.
Karolo ea protheine sefateng sa hau (nama kapa tlhapi) e lokela ho ba lekanang le letsoho la hao "ntle le menoana."
Li-carbohydrate
Basali ba bangata ha ba khone ho theola boima ba 'mele, hobane ha ba tsebe ho khetha lik'habohaedreite tse nepahetseng. "Ho theoha" lik'habohaedreite tse re phehelang ka nako e telele, ha re ntse re sa phahamise tekanyo ea tsoekere maling mme re sa etse hore lijo li tsoele pele. Lik'habohaedreite li lokela ho ba teng lijong tsa rona nakong ea ho phomola le ho ja lijo tsa mantsiboea, e le hore mantsiboea re se ke ra ba le tlala ea liphoofolo.
Li-carbohydrate tse ntle:
- li-buckwheat, oats, raese e sa phutholohang, nyalothe;
- lihlahisoa tse tsoang phofo e feletseng;
- bohobe bo tsoang likarolong tsohle, phofo ea rye;
- rye le buckwheat bohobe ntle le tomoso le tsoekere;
- Pit;
- litapole tse halikiloeng.
Mafura
Ka mafura a lijo tsa rona, ntho e 'ngoe le e' ngoe e bonolo joaloka pele - tekanyo ea hau ke litepisi tse 2. leha e le efe (ka ho khetheha e ntle!) oli ea meroho kapa ligrama tse 30 tsa linate.
Mafura a monate:
- oli ea mohloaare, oli e lekeliloeng;
- oli ea koro ea koro, peō ea morara;
- Li-ammonde, li-cashews, makotomane, li-walnuts, makotomane.
Fiber
Fiber ea lijo, kapa fiber ke eona e etsang hore mala a rōna a sebetse. U ka khanna liteko 'me ua tlohela cellulose ka matsatsi a seng makae feela - ho qeta ho qeta ho qeta ho itšireletsa.
Ka lebaka leo, ha re boloke lijo tse fanang ka lijo. Motšehare ho hlokahala ho ja 400 g ya meroho le 300 g ea litholoana. Litholoana tse ntle "tse kotsi" (libanana, lifeiga, morara) re re li lokela ho jeoa "ka bomong", eseng ka boima ba 'mele, le ho fihlela ho 14-00.
Hana
E, e boetse e tlile ho sena, hobane karolo ena ke e sa thabiseng ka ho fetisisa bakeng sa mahlo a rona.
Haeba u batla ho theola boima ba 'mele ntle le lijo, feela u phutholohile, empa u le motle, u ja, u lokela ho lebala ka boteng ba lihlahisoa tse latelang:
- lihlahisoa tse feliloeng ka bobeli, lihlahisoa tse tsuba;
- pies, chebureks, makhooa;
- lipompong tsa polokelo ea nako e telele, hammoho le pastry ka litlolo tsa mafura;
- linate, likoti, li-popcorn;
- lijo tse potlakileng - eseng feela lijo tse potlakileng, empa hape le litapole tsa mashed, li-noodle le likhase tse entsoeng ka briquettes.
Ho akaretsa
Ka hona, lijo tsa lijo tse fokolang li lokela ho shebahala joaloka tsena:
- lijo tsa hoseng - palesa ea buckwheat, kofi le lebese, litholoana tse 1;
- snack - 2 litholoana, 1 senoelo kefir;
- lijo tsa mantsiboea - litapole tse halikiloeng, tlhapi, salate ea meroho le 1 tbsp. oli ea limela;
- bohobe bo bobebe - lihoete tse grated le lihloaare tse ntšo;
- lijo tsa mantsiboea - kholetse ea khoho, broccoli, 1 tbsp. lero la lamunu.
Ha e le hantle, menu ena ha e khahlise haholo leihlo. Empa u ka lokisa boemo - hanngoe ka beke lumella ho ja ntho eo ue ratileng ka ho fetisisa, e leng, ka tlhaho, eseng ea menu.