Li-calories tse 1500 lijo, matsatsi a 10, -3 kg

Ho theola boima ba 'mele ho fihlela ho 3 kg ka matsatsi a 10.

Kakaretso ea likhalori tsa letsatsi le letsatsi ke 1500 Kcal.

Bakeng sa batho ba batlang ho theola boima ba 'mele ba sa bolaoe ke tlala mme ba sa fokotse haholo lijo tsa bona, lijo tsa khalori tse 1500 li ile tsa ntlafatsoa. Ena ke palo ea lisebelisoa tsa matla tse lokelang ho sebelisoa letsatsi le leng le le leng ke ba etsang qeto ea ho theola boima ba 'mele ka tsela ena. Kahoo, matsatsing a mang le a mang a 7 a ho ja, o ka lahleheloa ke halofo le halofo ho isa ho tse peli tse sa hlokahaleng.

Litlhoko tsa lijo tsa likhalori tse 1500

Litsebi tsa phepo e nepahetseng li kholisehile hore motho o lokela ho ja likhalori tse 2000-2500 ka letsatsi. Letšoao lena le latela boima ba 'mele, bong, mokhoa oa bophelo, boemo ba bophelo bo botle, lilemo le litšobotsi tse ling. Haeba motho ea tloaelehileng a fokotsa boleng ba hae ba lijo ho li-calories tse 1500, ba tla qala ho theola boima ba 'mele. Ka kakaretso, lijo tsena li ipapisitse le polelo ena.

E le molao, ho theola boima ba 'mele ka ho fokotsa lik'halori tsa menyu ho sesupo sena ho fumanoa ntle le ho etsa liphetoho ho lijo. Empa e le hore phepo ea lik'halori tse 1500 e sebetse ka hohle kamoo ho ka khonehang 'me e se ke ea senya bophelo bo botle, ho kgothaletswa hore o hlophise menu ea hau ka tsela e itseng.

Fokotsa mafura ao u a jang. Ho molemo ho hana lard, mayonnaise, lisoso tse mafura le "metsoalle" ea bona e meng ka botlalo. Leha ho le joalo, mafura a fokolang, haholo mafura a sa ts'ehetsoeng, a lokela ho tlohelloa lijong. Letsatsi le leng le le leng e lumelloa ho ja ho fihlela ho 20 g ea linate le ho fihlela ho 2 tbsp. k. oli ea limela.

Ho bohlokoa hore karolo ea 50% ea li-menu tsa hau e be le lik'habohaedreite tse rarahaneng, hobane li sebetsoa ke 'mele nako e telele kamoo ho ka khonehang. Hoo e ka bang 20% ​​e tlosoa lijong tse nang le liprotheine tse omeletseng 'me ho fihlela ho 30% e sala mafura.

Lijo tse khothalletsoang tsa lik'habohaedreite li kenyelletsa:

- raese (ka ho khetheha e sootho), buckwheat;

- pasta e thata;

- lijo-thollo kaofela, bohobe ba matlapi a korong;

- meroho e fapaneng (empa litapole e lokela ho ba moeti ea sa tloaelehang tafoleng ea hau);

- litholoana le monokotsoai (ntle le libanana, mahapu, morara).

Lihlahisoa tsa protheine ho etsa setsoalle:

- litlhapi tse fapaneng (ntle le saalmon, herring, sturgeon);

- nama e se nang mafura (sefuba sa kana, mmutla, veal, Turkey);

- mahe;

- lihlahisoa tsa lebese le lebese le bolila tse nang le mafura a tlase ntle le li-additives tse fapaneng.

Ha e le maro, ho hatisoa, ntle le metsi a tloaelehileng, ho lokela ho etsoa ka tee, litlama tsa litlama (leka ho noa tsohle ntle le tsoekere).

Ho kgothaletswa ho tlohela ka ho feletseng nakong ea lijo tsa lik'halori tsa 1500, ho phaella ho lijo tse seng li boletsoe ka mafura, ho kgothaletswa ho tswa ho mefuta eohle ea lipompong, hlama e tšoeu, joala, lijo tse potlakileng le lihlahisoa tse ling tse phahameng tsa lik'halori.

Lijo li khothalletsoa ho ba karoloana. Ja bonyane makhetlo a mane ka letsatsi (kapa ho feta - 4). Ho hlokahala, joalo ka mehla, ho noa lilithara tse 5-1,5 tsa metsi a hloekileng. Ho kgothaletswa ho ja lijo tse nang le lik'habohaedreite tse ngata ho fihlela lihora tse 2-16. Hape ha ua lokela ho ja lijo pele u robala. Lijong tsa khalori tse 17 u ka theola boima ba 'mele ha feela ho hlokahala ho fihlela sephetho se lakatsehang.

Lenane la lijo

Mohlala oa phepo ea likhalori tse 1500 matsatsi a 10

letsatsi 1

Lijo tsa hoseng: mahe a phehiloeng (li-pcs tse 2); likomkomere kapa langa le le lej; bohobe bo felletseng ba lijo-thollo, bo tlotsitsoeng ka mokato o mosesane oa chisi e khubelu; Tee ea setlama.

Seneke: 150 g e se nang mafura kapa 1% ea chisi ea kottage, moo o ka eketsang sinamone; halofo ea banana.

Lijo tsa mots'eare: 2 tbsp. k. buckwheat; Li-cutlets tse 2 tse tsoang ho khoele e halikiloeng ea likhoho; Komokomore.

Seneke sa thapama: linate tsa cashew tse 10.

Lijo tsa mantsiboea: salate ea meroho e seng ea starchy (250 g), e tšetsoeng ka 1 tsp. oli ea limela; nama e phehiloeng e phehiloeng (ho fihlela ho 150 g).

letsatsi 2

Lijo tsa hoseng: oatmeal ka metsing (50 g ea lijo-thollo tse ommeng) le mahe a linotši a tlhaho kapa jeme ea litholoana (1 tsp); kopi ea setlama kapa tee e tala.

Seneke: yoghurt ea tlhaho (120 g); monokotsoai leha e le ofe (150 g).

Lijo tsa mots'eare: pasta e thata (e entsoeng ka 150 g); 100 g khoele ea likhoho goulash; likomkomere le salate ea langa le le lej.

Seneke sa thapama: casserole e entsoe ka chisi e nang le mafura a tlase, litholoana kapa monokotsoai (ho fihlela ho 150 g).

Lijo tsa mantsiboea: likhaba tse 'maloa tsa salate ea Greek (likomkomere, pelepele ea tšepe, tamati, mehloaare, feta chisi); litlhapi tse besitsoeng (ho fihlela ho 150 g).

letsatsi 3

Lijo tsa hoseng: omelet, e nang le mahe a mabeli le litlama (e ka halikoa ka 1 tsp ea oli, kapa e betere kapa e phehiloe ka pane e ommeng).

Seneke: bohobe bo felletseng ba lijo-thollo ka selae se tšesaane sa chisi; kopi ea tee.

Lijo tsa mots'eare: lehe le phehiloeng; 200 ml sopho ea meroho, e phehiloeng ntle le ho hadika.

Seneke sa thapama: chisi e nang le mafura a tlase e nang le kefir (150 g).

Lijo tsa mantsiboea: fillet ea tlhapi e besitsoeng (100-150 g) le salate ea meroho e 'maloa e seng ea starchy.

letsatsi 4

Lijo tsa hoseng: 60 g ea oatmeal, e phehiloeng ka 120 ml ea lebese ka mafura a ka fihlang ho 1,5% (o ka eketsa halofo ea banana le sinamone ho sejana se feliloeng ho latsoa).

Seneke: rye croutons (ho fihlela ho 40 g); lero le sa tsoa khuoa la lero la lamunu (200 ml)

Lijo tsa mots'eare: ratatouille, e entsoeng ka eggplant e nyane, halofo ea zucchini, tamati e le 'ngoe, 50 g ea chisi e halikiloeng kapa chisi e' ngoe e nang le mafura a tlase; ho fihlela ho 100 g ea letsoele la kana le phehiloeng kapa le besitsoeng; kopi ea tee ea litlama kapa e tala.

Seneke sa thapama: litholoana tse omisitsoeng tse 6-8; tee le 1 tsp. mahe a linotši le selae sa lemone.

Lijo tsa mots'eare: pollet fillet kapa tlhapi e 'ngoe e mafura a tlase (e ka bang 200 g); ho fihlela ho 250 g ea salate e tšoeu ea k'habeche, likomkomere tse ncha, litlama tse fapa-fapaneng le marotholi a seng makae a oli ea meroho (ka ho khetheha oli ea mohloaare).

letsatsi 5

Lijo tsa hoseng: buckwheat e phehiloeng ka metsing (nka 50-60 g ea lijo-thollo tse omileng); Tee e nang le sirilamunu.

Seneke: khalase ea mafura a tlase kapa mafura a tlase le bohobe ba phofo e mahoashe.

Lijo tsa motšehare: 3-4 tbsp. k. pasta e thata ka ho eketsoa ha 1 tbsp. k. parmesan; 100 g ea khoele e phehiloeng kapa e halikiloeng ea kana; tamati kapa likomkomere.

Seneke sa thapama: chisi e nang le mafura a tlase (ho fihlela 100 g) le 1 tsp. mahe a linotši kapa jeme (jeme).

Lijo tsa mots'eare: moro oa kana oa mafura a tlase (250 ml) le bohobe ba rye ba 2-3.

letsatsi 6

Lijo tsa hoseng: raese e phehiloeng (palo ea lijo-thollo tse ommeng - e seng ho feta 80 g); salate ea likomkomere, tamati, k'habeche e tšoeu, e nokiloeng ka oli e nyane ea mohloaare.

Snack: lehe le phehiloeng; li-beet tse nyane tse phehiloeng, tse ka tšeloang oli ea meroho.

Lijo tsa mots'eare: cutlet ea tlhapi e nang le mouoane e boima ba 100 g le 2-3 litapole tse nyane tse besitsoeng.

Seneke-thapama: linate tse tletseng letsoho; tee.

Lijo tsa mantsiboea: nama ea khomo e phehiloeng (e ka bang 100 g) le pepere ea Bulgaria.

letsatsi 7

Lijo tsa hoseng: 2 tbsp. k. oatmeal e phehiloeng ka metsing kapa lebese le se nang mafura a mangata; Likarolo tsa 6-7. liapolekose tse omisitsoeng kapa litholoana tse ling tse omisitsoeng, tee.

Snack: khalase ea yogurt e se nang letho.

Lijo tsa mots'eare: poleiti ea sopho ea nama ea khomo e mafura a tlase (sebopeho: ho fihlela ho 100 g ea mafura a nama ea khomo, 1-2 litapole tse nyane, halofo ea rantipole, kotara ea eiee, linoko tsa tlhaho le linoko).

Seneke sa thapama: 150 g ea chisi e nang le mafura a tlase le kopi ea tee ea litlama (o ka eketsa teaspoon e 1 ea mahe a linotši kapa jeme ho chisi ea kottage kapa tee).

Lijo tsa mantsiboea: salate ea 100 g ea matsoele a kana a phehiloeng, kh'abeche e tšoeu e lekanang, 150 g ea likomkomere, litlama (o ka li monya ka oli ea mohloaare).

letsatsi 8

Lijo tsa hoseng: 3-4 tbsp. k. motoho oa buckwheat; kopi ea tee e tala kapa ea litlama.

Seneke: lero la apole (khalase); Li-cookie tse 2 tsa oatmeal kapa li-rye tse 'maloa kapa li-crisps tsa lijo-thollo.

Lijo tsa mots'eare: li-dolma tsa lijo (motsoako oa khaba e 1 ea raese e phehiloeng, 120-150 g ea nama ea khomo e halikiloeng, halofo ea eiee e hahiloeng hantle, tamati e nyane e lokela ho thateloa ka makhasi a morara ebe e tšeloa metsotso e ka bang 30 ka motsoako oa metsi le langa le le lej mongobo).

Seneke sa thapama: litholoana tse omisitsoeng tse fokolang; tee le 1 tsp. mahe a linotši le sirilamunu.

Lijo tsa mantsiboea: shrimp e phehiloeng 150 g; likomkomere-langa le le lej salate le meroho.

letsatsi 9

Lijo tsa hoseng: 3-4 tbsp. k. nyalothe motoho o phehiloeng ka metsing; lehe le phehiloeng; tee.

Seneke: 100 g ea mafura a mafura a tlase; tee.

Lijo tsa mots'eare: sekotlolo sa sopho ea meroho e phehiloeng ntle le ho hadika; nama ea khomo e omeletseng (ho fihlela ho 100 g).

Seneke sa thapama: li-walnuts tse 3-4.

Lijo tsa mantsiboea: 180-200 g ea cod fillet e phehiloeng kapa e halikiloeng; Litamati tse 1-2.

letsatsi 10

Lijo tsa hoseng: 2 tbsp. k. oatmeal hammoho le litholoana tse omisitsoeng; setlama kapa tee e tala.

Seneke: lehe, le phehiloeng kapa le phehiloe ka skillet e ommeng; li-beet tse nyane tse phehiloeng, tse ka tšeloang oli ea meroho.

Lijo tsa motšehare: 3-4 tbsp. k. buckwheat kapa motoho oa raese; ho fihlela ho 100 g ea khoele e phehiloeng kapa e besitsoeng ea khoho; meroho e seng ea starchy; kopi ea tee.

Seneke sa thapama: khalase ea lero la apole; Li-cookie tse 2 tsa oatmeal kapa bohobe ba rye.

Lijo tsa mantsiboea: nama ea khomo e phehiloeng (hoo e ka bang 100 g); 4, tomate ea ciliegia.

Litlhaloso tse amanang le lijo tsa lik'halori tse 1500

  • Bo-'mè ba nang le bakhachane le ba anyesang, hammoho le bacha, ba ke ke ba lula lijong tse joalo. Lihlopha tsena tsa batho li hloka ho ja likhalori tse ngata.
  • Ha e le hantle, ho ke ke ha e-ba kotsi ho buisana le ngaka pele u qala ho ja, haholo-holo haeba u tla lula ho eona nako e telele.

Melemo ea lijo tse 1500 tsa khalori

  1. O mong oa melemo ea bohlokoahali ea lijo tsena ke botsitso ba ho theola boima ba 'mele. Ka nako e ts'oanang, ho theola boima ba 'mele ha ho tsamaee le khatello ea maikutlo' meleng.
  2. Haeba u ngola lethathamo la litakatso tse hlalositsoeng kaholimo, joale haholo-holo e mafura, eseng mesifa, boima bo tlohang. Sena ke sa bohlokoa molemong oa bophelo bo botle le 'mele.
  3. Mokhoa ona ha o tsamaisane le bofokoli le liketsahalo tse ling tse sa thabiseng tse ka re emelang ka mokhoa o matla oa ho ja.
  4. Lijong tse joalo u ka lula bakeng sa batho ba phelang bophelo bo mafolofolo.
  5. Hape ho molemo hore lenane le ka ipapisa le litakatso tsa motho ka mong mme la kenyelletsa lijo tsohle tseo u li ratang haholo.

Likotsi tsa phepo ea likhalori tse 1500

  • Batho ba bang ha ba khotsofatsoe ke lijo tse nang le likhalori tse 1500, haholo hobane boima ba 'mele bo lieha ho feta. Empa hoa lokela ho hlokomeloa hore ke tahlehelo ea boima ba 'mele e khothalletsoang ke litsebi.
  • E le molao, ke feela bao qalong ba nang le boima ba 'mele bo eketsang boima ba' mele kapele ba jang boima ba 'mele lijong tsena.
  • Ho ja lijo tse thehiloeng khalori ho hloka tlhophiso le lipalo. Batho ba bangata ba thatafalloa ke ho tloaela taba ea hore lijo tsohle li tlameha ho baloa.
  • Ho tla nka nako ho ithuta ho bala likhalori "mochining".
  • Lijo litsing tse fapaneng kapa moketjaneng le tsona li ka ba thata, hobane ho tla ba bonolo ho lekanya khalori ea lijo ka phoso.

Ho fepa lijo hape li-calories tse 1500

Haeba u ikutloa u phetse hantle, haeba u batla ho theola boima ba 'mele, u ka fetohela lijong tsa khalori tse 1500 kamora nako efe kapa efe.

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