Mokhoa oa ho theola boima ba letsatsi le leng le le leng

Haeba u ikemiselitse ho theola boima ba 'mele, tsela e bonolo ka ho fetisisa ke ho etsa menyetla esale pele le ho e latela ka ho hlaka. Maemong a mang, ho itlosa bolutu hoa khoneha ka lebaka la hore lihlahisoa tse "nepahetseng" ha lia ka tsa atamela. Re tla sheba mefuta e fokolang ea lijo letsatsi le leng le le leng, ho latela melao-motheo ea phepo e nepahetseng . U ka khomarela lijo tse joalo ka nako e sa lekanyetsoang, ho fihlela u fihla pakane ea hau.

Melao-motheo ea menu bakeng sa letsatsi bakeng sa ho theola boima ba 'mele

Kahoo, a re ke re sheba melao-motheo e etsang mefuta ea lijo bakeng sa letsatsi le leng le le leng bakeng sa boima ba 'mele e le hore u ka iketsetsa liphetoho kapa u iketsetse lijo tsa hau ha khetho e khethiloeng eu khathatsa.

1. Ka letsatsi leo ho hlokahalang ho noa bonyane 1.5 a etsang dilitara tse metsi. Nka molao oa ho nka khalase ea metsi pele u e-ja le likhalase tse peli pakeng tsa lijo. Ena ke molao oa bohlokoa o lumellang hore o qhala metabolism ka katleho le ho fokotsa boima ba 'mele ka matla, ha u se na bofokoli le bophelo bo bobe.
2. Bakeng sa lijo tsa hoseng ho khothalletsoa ho nka liprotheine (ntlo ea mahae, mahe, nama) kapa lik'habohaedreite tse rarahaneng (porridge, empa eseng ho pheha ka potlako). E le khetho ea ho qetela, sandwich e tsoang bohobe ba lijo-thollo le cheese e tla atamela hape.
3. Sesebelisoa se seng le se seng ke litholoana, lihlahisoa tsa lebese, kapa khalase ea metsi / tee ka lemon ntle le tsoekere.
4. Nakong ea motšehare, ho molemo ho ba le sopho, empa mafura a tlaase. Haeba u lapile, u ka khona ho ja sejo sa bobeli - lijo-thollo kapa meroho e monate le e omeletseng.
5. Lijo li lokela ho ba bobebe haholo kapa liprotheine, ho itšetlehile ka hore na u lapile hakae. Khetho e babatsehang - tlhapi e tlaase ea mafura kapa nonyana e nang le lintho tse monate kapa tse phehiloeng ntle le botoro kapa meroho e mafura.
6. Pele u robala, u ka nka khalase ea mafura a bolila bo bolila-lebese.

Ho sebelisa melao-motheo e tšoanang, empa ho felisa karolo ea protheine, u ka etsa lijo tsa letsatsi le leng le le leng bakeng sa tahlehelo ea boima ba 'mele. Haeba u hana nama, letsatsi le leng le le leng kenyelletsa soya, linaoa, lierekisi, linate le mehloli e meng ea meroho ea liprotheine.

Mokhoa oa ho theola boima ba letsatsi le leng le le leng

E le hore u be le letšoao la bohlokoa, re tla tšohla menu e bonolo ea ho theola boima ba letsatsi le letsatsi ka mefuta e sa tšoaneng. Sena se tla etsa hore ho khonehe ho bona ka ho hlaka hore na melao-motheo ea phepo e nepahetseng ea phepo e sebelisoa joang. Re ke keng ra kenyelletsa mola o "noang metsi", ha u ntse u tlameha ho fumana hore na ho bonolo hakaakang hore u noe likhalase tse 6 tsa metsi ka letsatsi - ka nako efe le likarolong life.

Khetho ea 1

1. Lijo tsa hoseng: oatmeal le halofo ea apole, tee ntle le tsoekere.
2. Mantsiboea: a sebeletsa ea likomkomere salate, hop sopho.
3. Motšehare oa mantsiboea snack: khalase ea yogurt.
4. Lijo tsa lijo tsa mantsiboea: pollack, e entsoeng ka eiee le litamati, ka khabiso ea linaoa tse tala.
5. Hora pele o robala: khalase ea varenets.

Khetho ea 2

1. Kamore ea lijo tsa hoseng: buckwheat, stewed le eiee le lihoete, tee ntle le tsoekere.
2. Mantsiboea: vinaigrette, sopho e khanyang le leek.
3. Motšehare oa motšehare oa motsoako oa motšehare oa motšehare oa motšehare oa motšehare oa motšehare oa motšehare oa lijo:
4. Lijo tsa mantsiboea: Sefu sa kana, stewed le zucchini kapa zucchini.
5. Hora e le 'ngoe pele u robala: tee le lebese ntle le tsoekere.

Khetho ea 3

1. Kamore ea lijo tsa hoseng: Cottage chisi le omisitsoeng apricots le phaella ea kefir, tee ntle le tsoekere.
2. Mantsiboea: buckwheat, stewed le li-mushroom le meroho.
3. Motšehare oa mantsiboea bohobe: apulo, khalase ea metsi le lemon.
4. Lijo tsa motšehare: Khomo ea nama ea khomo e nang le broccoli, tee ntle le tsoekere.
5. Hora pele o robala: khalase ea yazhenka.

Khetho ea 4

1. Kamore ea lijo tsa hoseng: mahe a phehiloeng, tee ntle le tsoekere.
2. Mantsiboea: salate ea Peking hop , borsch.
3. Thapama snack: orange.
4. Lijo tsa lijo tsa mantsiboea: squid le k'habeche ea stewed.
5. Hora e le 'ngoe pele u robala: khalase ea yogurt ea tlhaho.

Khetho ea 5

1. Kamore ea lijo tsa hoseng: sandwich ea bohobe ba lijo-thollo le chisi e tlaase ea mafura e nang le litlama, tee.
2. Mantsiboea: pilaf e nang le raese e sootho le kana, tee.
3. Snack: yogurt.
4. Lijo tsa lijo tsa mantsiboea: sengoathoana sa khōhō e halikiloeng e nang le monate oa meroho e mecha.
5. Hora pele o robala: khalase ea lebese le koahetsoeng.

Ho sebelisa menyetla ea letsatsi bakeng sa ho theola boima ba 'mele, o ka hlahisa khetho ea hau bakeng sa phepo e nepahetseng, e nepahetseng. Laola boholo ba likarolo - li tlameha ho ba tse nyane ka boholo.