Ka bomalimabe, mariha ha se nako e ntle ea ho fokotsa lijo haholo. Ka lebaka la ho haella ha livithamine le sete e futsanehileng ea lihlahisoa tse molemo ka liluloaneng tsa mabenkele ho hang hase lijo tse phetseng hantle.
Ka hona, ho "lula" lijong, haholo haeba e le mono-diet (ke hore, ho na le sehlahisoa se le seng feela). Empa kamehla ho na le tsela! Re tla bua ka lijo tse monate tsa mariha tse 1. Tse leka-lekaneng ka ho fetisisa kaofela ha tsona li teng 'me li thusa ho hloekisa le ho nchafatsa' mele.
Lijo tsa rantipole
Nako - matsatsi a 4
Moroho ona o tla ntlafatsa bophelo ba hau mme o tla ama boemo ba letlalo ka tsela e molemo. Lihoete - mohloli oa livithamini B, A, D, E, K, ascorbic le Pantothenic acid, oli ea bohlokoa, lik'habohaedreite, fiber le iodine.
Lihoete li ntlafatsa metabolism 'me li liehisa botsofali. Ka hona, ts'ebeliso e tloaelehileng ea lihoete e tla ba le tšusumetso e ntle ho palo: liponto tse eketsehileng lia fela, letlalo le tiisitsoe.
Lijo tsa rantipole tse etselitsoeng matsatsi a 4, nakong eo li lokelang ho ja salate ea lihoete tse tala le litholoana (ka khetho, ntle le banana), e nkiloeng ka teaspoon ea mahe a linotši le marotholi a seng makae a lero la lemone. Ke feela ka letsatsi la 4, o ka eketsang lijo tsa litapole tse halikiloeng (ligrama tse 200) le selae sa bohobe ba rye.
Ka letsatsi la bohlano, butle-butle u lokela ho kenyelletsa lethathamong la lihlahisoa tse tloaelehileng, ntle le tse halikiloeng le tse nang le lik'hilojule tse ngata. Lihoete li lokela ho siuoa lijong li le tala, li behiloe kapa li phehiloe.
Lijo tsa rantipole li lumelletse tšebeliso ea tee e tala, e thusang ho hloekisa 'mele oa chefo.
Lijo tsa mokopu
Nako - matsatsi a 4
Lijo tsena li tla boela li ruise 'mele oa hau le ho u thusa ho qoba tlala ea vithamine ea' mele mariha. Moroho ona o na le livithamini A, E, C, PP, sehlopha sa B, tšepe, calcium, magnesium, zinki le koporo. Ka nako eo ho ja mokopu ho qhelela ka thōko tsoekere eohle, sebelisa e le letsoai le tlaase, noa metsi a mangata, tee e tala, 'me e ke bohlale ho se je pele ho robala.
Letsatsi la menyetla 1:
- Lijo tsa hoseng: ligrama tse 200 tsa salate ea mokopu le mokopu ligrama tse 200 tsa oatmeal ka metsing.
- Lijo tsa mantsiboea: 250-300 dikgerama tsa sopho ea mokopu le moro oa meroho.
- Lijo tsa mantsiboea: ligrama tse 250 tse besitsoeng ka mokopu oa metsi.
Letsatsi la menyetla 2:
- Lijo tsa hoseng: ligrama tse 200 tsa salate ea mokopu le mokopu ligrama tse 200 tsa oatmeal ka metsing.
- Lijo tsa mantsiboea: 250-300 dikgerama tsa sopho ea mokopu, mokopu 2 likhase.
- Lijo tsa mots'eare: liapole tse ncha kapa tse besitsoeng.
Lenaneo la matsatsi a 3:
- Lijo tsa hoseng: ligrama tse 200 tsa salate ea mokopu le mokopu ligrama tse 200 tsa oatmeal ka metsing.
- Lijo tsa mantsiboea: 250-300 dikgerama tsa sopho ea mokopu le meroho.
- Lijo tsa mantsiboea: 250 dikgerama salate mokopu 1 grapefruit.
Lenaneo matsatsi a 4:
- Lijo tsa hoseng: ligrama tse 200 tsa salate ea mokopu le mokopu ligrama tse 200 tsa oatmeal ka metsing.
- Lijo tsa mantsiboea: ligrama tse 250-300 tsa sopho ea mokopu le meroho, pepere e le 'ngoe e halikiloeng e khubelu.
- Lijo tsa mantsiboea: ligrama tse 300 tsa sechu sa mokopu.
- Ho ja ho lumelloa ho ja litholoana tse ling, ntle le libanana tse nang le likhalori tse ngata.
Lijo tsa litholoana tsa morara
Nako - matsatsi a 5-7
Grapefruit haesale e sebelisoa lijong tse ngata bakeng sa ho theola boima ba 'mele. E tla fana ka matla le molumo, ho ntlafatsa maikutlo a hau le ho matlafatsa 'mele ka livithamine C, B, D, F, A. Ntho e ikhethang ea tholoana ena ke flavonoid naringin, e thusang ho chesa mafura. Ho phaella moo, grapefruit ke antioxidant e matla, e susumetsang tšilo ea lijo, 'me e ntlafatsa mosebetsi oa sebete. Nakong ea lijo tsena, ho boetse ho eletsoa ho tela ka ho feletseng tsoekere le karolo e 'ngoe ho tsoa letsoai.
Letsatsi la menyetla 1:
- Lijo tsa hoseng: halofo ea grapefruit kapa lero ho eona, 50 dikgerama lean ham, tee e tala.
- Lijo tsa mots'eare: halofo ea morara, salate ea meroho, tee e tala.
- Lijo tsa mantsiboea: halofo ea tholoana ea morara, ligrama tse 150 tsa nama e phehiloeng e phehiloeng, ligrama tse 200 tsa salate e tala, tee e tala.
Letsatsi la menyetla 2:
- Lijo tsa hoseng: halofo ea tholoana ea morara kapa lero la morara, mahe a 2 a phehiloeng, tee e tala.
- Lijo tsa motšehare: halofo ea litholoana tsa morara, ligrama tse 50 tsa chisi e tlaase.
- Lijo tsa mantsiboea: halofo ea tholoana ea morara, ligrama tse 200 tsa tlhapi e nang le mouoane, ligrama tse 200 tsa salate ea meroho e tala, selae sa bohobe.
Lenaneo la matsatsi a 3:
- Lijo tsa hoseng: halofo ea tholoana ea morara, likhaba tse 2 tsa oatmeal metsing, linate tse 2-3, yogurt e mafura a tlase.
- Lijo tsa mots'eare: halofo ea tholoana ea morara, senoelo sa sopho ea meroho, kapa moro o bonaletsang.
- Lijo tsa mantsiboea: halofo ea litholoana tsa morara, ligrama tse 200 tsa khoho e phehiloeng, tamati e halikiloeng e 2, tee e tala.
Lenaneo matsatsi a 4:
- Lijo tsa hoseng: halofo ea grapefruit, lehe le phehiloeng, khalase ea lero la tamati, tee e nang le lemon.
- Lijo tsa mots'eare: halofo ea tholoana ea morara, ligrama tse 200 tsa salate tse tsoang lihoete le meroho e tala, selae sa bohobe.
- Lijo tsa mots'eare: halofo ea morara, 300 g meroho e halikiloeng, tee e tala.
Lenaneo la matsatsi a 5:
- Lijo tsa hoseng: 250 dikgerama tsa salate ea litholoana (grapefruit, lamunu, apole), tee e tala.
- Lijo tsa mots'eare: halofo ea tholoana ea morara, litapole tse halikiloeng, ligrama tse 200 tsa salate ea k'habeche.
- Lijo tsa mantsiboea: halofo ea litholoana tsa morara, ligrama tse 200 tsa steak ea nama ea khomo, tamati e halikiloeng kapa lero la tamati.
O ka eketsa lijo ho fihlela matsatsi a 7 ka ho khetha lenane lefe kapa lefe la matsatsi a fetileng.