Tse ka Hare
Ho theola boima ba 'mele ho fihlela ho 3 kg ka libeke tse 2.
Kakaretso ea likhalori tsa letsatsi le letsatsi ke 1400 Kcal.
Na u phela bophelo bo mahlahahlaha, empa liponto tse ling li ntse li khomaretse 'mele oa hau? Lijo tse sebetsang li entsoe ka ho khetheha bakeng sa hau. E entsoe ka lihlahisoa tse fapaneng tse theko e tlaase le tse phetseng hantle 'me e thusa ho lahleheloa ke lik'hilograma tse 5 ka khoeli.
Litlhoko tsa lijo tse sebetsang
Lijong tse mafolofolo ho bohlokoa haholo ho fa 'mele lintho tse nepahetseng (livithamini, liminerale le li-electrolyte tse tsoang lijong). Kakaretso ea likhalori tsa letsatsi le letsatsi tsa lijo e lokela ho ba likarolo tsa matla a 1500. Haeba u ikoetlisa ka matla, hoo e ka bang ha ho letsatsi le phethehileng ntle le boikoetliso, u qeta nako eohle u eme ka maoto, joale khalori e lokela ho eketsoa ho li-calories tsa 1700-1800 (empa ho se joalo).
Nakong ea "ho phatloha" ha matla, ho hlokahala hore o o khutlisetse 'meleng ka ho ja lik'habohaedreite tse nepahetseng. Ke lintho tsena tse re tlisetsang 55-60% ea matla ohle. Ja lijo-thollo, wholegrain le bohobe ba matlakala, meroho le litholoana.
Protheine ha e bohlokoa hakaalo bakeng sa 'mele. Etsa bonnete ba hore u kenyelletsa nama e se nang mafura, tlhapi, lijo tsa leoatleng, mahe lijong tsa hau. Lijong tsa letsatsi le leng le le leng, ho kgothaletswa ho fumana sebaka sa lihlahisoa tsa lebese le bolila ba mafura a tlaase (cottage chisi, kefir, lebese). Bo-rasaense ba pakile hore batho ba mafolofolo ba tlameha ho nka bonyane 15% ea lijo tsa bona ho lihlahisoa tsa protheine letsatsi le leng le le leng.
Leka ho se sebelise lijo tse mafura haholo. E, 'mele o hloka mafura, empa ho nepahetse. Mehloli ea eona ke litlhapi tse mafura, oli ea meroho ntle le phekolo ea mocheso, mefuta e sa tšoaneng ea linate. Ho ja lijo tse potlakileng, likuku, lijo tse halikiloeng li ke ke tsa u fa bophelo bo botle. Ho eletsoa ho lahla lihlahisoa tse joalo ka hohle kamoo ho ka khonehang, haholo-holo nakong ea ho theola boima ba 'mele.
Leka ho hana tsoekere e hloekileng, kapa bonyane u se ke ua e ja haholo. Litakatso tsa lipompong li tla thusa ho khina boteng ba mahe a linotši, jeme ea tlhaho kapa ho boloka lijong. Ntle le ts'ebeliso e ngata ea metsi a tloaelehileng, o ka noa lero le lino tse tsoang ho mpho ea tlhaho, tee, litlama tsa litlama. Ho eletsoa ho noa kofi ka hohle kamoo ho ka khonehang, mme ka ho khetheha halofo ea pele ea letsatsi. U ke ke ua noa joala nakong ea phepo e sebetsang.
Ho bohlokoa haholo hore livithamini li kene 'meleng. A re ke re totobatse tsa bohlokoahali. Li-vithamine tsa B li hlokahala ka tsamaiso ea methapo, boko, pelo le mesifa. Li thusa ho sila lijo, haholo-holo lik'habohaedreite, li laola mafura, liprotheine le metabolism ea metsi, li ama hematopoiesis, 'me lia hlokahala bakeng sa tlhahiso ea lisele tse ncha. Li-vithamine tsa B li qhibiliha ka metsi. Ka hona, ho ke ke ha khoneha ho li bokella bakeng sa ts'ebeliso ea nako e tlang, mehloli ea tsona e hloka ho tlatsoa letsatsi le leng le le leng. U ka fumana li-vithamine tsena ka bohobe, lijo-thollo, linate, lipeo, li-yolk tsa mahe, sebete sa phoofolo, lebese, chisi, linaoa, k'habeche, spinach, meroho e makhasi a matala, nama ea setho, tlhapi, li-mushroom, eiee, libanana, lilamunu, liapolekose, avocado , lehapu.
Ho eketsa ho hanyetsa ha 'mele ho litšusumetso tse mpe, ho sireletsa khahlanong le likokoana-hloko le libaktheria, ho hloekisa chefo, ho hlokahala ho kenyelletsa lijo tse nang le vithamine C lijong.Mofolisi enoa oa tlhaho o tla thusa ho matlafatsa methapo ea mali le ho eketsa elasticity ea bona, ho ntlafatsa mosebetsi oa sebete, ho theola boima ba' mele. k'holeseterole ea mali, le ho potlakisa ho fola ha maqeba. Bongata ba eona bo fumanoa lethekeng la rosa, pepere e khubelu le e tala e monate, sea buckthorn, currant e ntšo, parsley le dill, limela tsa Brussels le cauliflower, kiwi, papaya, lilamunu, fragole, fragole le litholoana tsa morara. Hoo e ka bang ha ho na vithamine C lihlahisoa tsa liphoofolo.
U se ke ua lebala ho fana ka 'mele ka vithamine D. E ka thibela maloetse a mangata (rickets, kankere, lefu la masapo, psoriasis, vitiligo, mafu a autoimmune, mafu a pelo le methapo ea mali), ho ntlafatsa boemo ba moriri, meno le lipekere, ho matlafatsa. ho itšireletsa mafung, ho laola kholo le mosebetsi oa bohlokoa oa lisele. Mehloli e molemo ka ho fetisisa ea lijo tsa vithamine D ke tlhapi e mafura (salmon, cod) le oli ea tlhapi, li-mushroom tsa meru (li-chanterelles le tse ling), sebete sa liphoofolo, tomoso, botoro, chisi le lihlahisoa tse ling tsa lebese tse mafura, li-yolk tsa mahe le caviar.
Se ke oa ikamoha vithamine E - antioxidant e ka sehloohong e ka eketsang tšireletso ea 'mele khahlanong le li-radicals tsa mahala. Vithamine E e thusa ho thibela botsofali, ho ntlafatsa ts'ebetso ea li-gonads le litšoelesa tse ling tsa endocrine, ho thibela ho theoa ha mali, ho ntlafatsa matla a banna, ho liehisa nts'etsopele ea ho hloleha ha pelo le methapo, le ho fokotsa tšokelo ea ho ntša mpa ho basali. Lioli tsa meroho (kokoana-hloko ea koro, soya, cottonseed, soneblomo), linate (lialmonde, makotomane, walnuts) e tla ba mohloli o motle oa vithamine E.
Mehloli ea vithamine A 'meleng e tla eketsa ho hanela mafu a fapaneng, e tla ba le phello e khahlano le mofets'e, e eketse tlhokomelo ea hau mme e potlakise sekhahla sa karabelo. Vithamine A e matlafatsa masapo, moriri, meno, e boloka letlalo le phetse hantle. Vithamine ena e qhibiliha ka mafura, ka hona e bolokoa 'meleng. Mehloli ea eona ha e hloke ho tlatsoa letsatsi le leng le le leng. Har'a lijo, batla vithamine A litholoana tsa litholoana tsa lamunu, lihoete, botoro, chisi, mahe, sebete le oli ea tlhapi.
Kaha 'mele ea rona e entsoe ka metsi,' mele o hloka ho fumana liminerale tse lekaneng, haholo-holo li-electrolyte. Mosebetsi o ka sehloohong oa li-electrolyte ke ho fa 'mele metsi le ho boloka mesifa le methapo li sebetsa. Likokoana-hloko tse ka hare (urea le ammonia) li tloha kapele 'meleng oa rona ha li noselitsoe hantle. Baatlelete ba ela hloko ka ho khethehileng ho kenngoa ha li-electrolyte, hobane nakong ea koetliso le mofufutso mabenkele a potasiamo, sodium le chloride a tsoa 'meleng. Potasiamo ke diminerale ea bohlokoa, 'me marako a sele a entsoe ka 90%. Sodium e fepa mesifa, methapo le lisele tsa 'mele, ebile e thibela ho lahleheloa ke metsi ka ho ntša metsi. Baatlelete ba bangata kajeno ba leka-lekanya li-electrolyte le lino tsa lipapali tse tsoekere. Empa ho molemo ebile ho molemo haholo ho fumana li-electrolyte lijong. Kenyelletsa liapole, lilamunu, libanana, lihoete, li-beet, poone, zucchini, tamati, linate le lipeo, linaoa le lensisi, le meroho e makhasi a matala lijong tsa hau.
Lijo nakong ea phepo e sebetsang li lokela ho fapana le ho leka-lekana ka hohle kamoo ho ka khonehang, likaroloana (makhetlo a ka bang 5 ka letsatsi ka likarolo tse nyane). Ho eletsoa ho etsa khanya ea lijo tsa mantsiboea. Haeba u ikutloa u lapile kamora lijo tsa mantsiboea, u ka itšepa ka sehlahisoa se fokolang sa lebese kapa seno pele u robala. Ho bohlokoa, ho etsa mohlala, ho noa kefir e fokolang haholo. Kahoo u tla robala kapele 'me u tsoele' mele molemo.
Ha e le nako ea phepo e sebetsang, o ka lula ho eona ha feela u batla. Feela, ha o fihla boima bo batlang, eketsa likhalori ho fihlela moo motsu sekaleng o ke keng oa hlola o fokotseha. Hlokomela hore bakeng sa litlamorao tse phahameng le melemo ea bophelo bo botle, ho hlokahala eseng feela ho latela melaoana e hlalositsoeng ea phepo e ntle le ho bapala lipapali, empa hape le ho phela bophelo bo nepahetseng. U hloka ho tsamaea khafetsa, ho hema moea o hloekileng le ho robala ka ho lekaneng.
Mohlala oa lijo tsa beke le beke tsa phepo e sebetsang
letsatsi 1
Lijo tsa hoseng: 250 g ea salate ea "Whisk" (kopanya ka boholo bo lekanang k'habeche e tšoeu, lihoete tse halikiloeng le apole le nako le oli ea mohloaare e nyane); makhooa a mabeli a mahe, a phehiloeng kapa a phehiloe; kopi ea tee.
Seneke: apole kapa pere; khalase ea lero la cranberry.
Lijo tsa mots'eare: salate e boima ba 300 g ho tsoa ho meroho efe kapa efe e seng ea starchy; sekotlolo sa sopho ea meroho ea limela; ho fihlela ho 200 g ea khoele e phehiloeng kapa e besitsoeng ea khoho (ntle le letlalo); decoction ea litholoana tse omisitsoeng.
Seneke sa thapama: mokotlana o monyane oa matlakala le kopi ea tee.
Lijo tsa mantsiboea: cod e phehiloeng (200 g); Li-eggplant tse bakiloeng ka 150-200 g; Litlhapi tsa leoatle tse nang le sirilamunu.
letsatsi 2
Lijo tsa hoseng: 150 g e se nang mafura kapa 1% chisi ea kottage; khalase ea lero la lamunu; tee.
Seneke: apole le 200 ml ea litholoana kapa lero la meroho.
Lijo tsa mots'eare: salate ea likomkomere tse 'maloa le marotholi a' maloa a oli ea mohloaare; poleiti ea sopho ea k'habeche ntle le ho hadika; 200 g ea fillet ea nama ea khomo e phehiloeng; infusion kapa decoction ea litholoana tse omisitsoeng.
Seneke-thapama: bun bun kapa bohobe; tee.
Lijo tsa mantsiboea: 200 g ea cod, e besitsoeng kapa e phehiloeng; 200 g ea li-beet, tse entsoeng ka har'a liapole; kopi ea tee.
Nakoana pele o robala: o ka noa khalase ea kefir e mafura a tlase.
letsatsi 3
Lijo tsa hoseng: 250 g ea salate ea "Panicle"; omelet ea mouoane e tsoang makhooa a mabeli a mahe; kopi ea tee.
Seneke: lamunu le khalase ea lero la cranberry.
Lijo tsa mots'eare: tamati e halikiloeng, e nokiloeng hanyane ka oli ea mohloaare; sekotlolo sa sopho ea k'habeche; ho fihlela ho 200 g ea fillet ea Turkey e phehiloeng; Lero la tee kapa la melee.
Seneke-thapama: bun bun le kopi ea tee.
Lijo tsa mantsiboea: k'habeche e phehiloeng (likhaba tse 3-4) le 200 g ea nama ea khomo e phehiloeng.
letsatsi 4
Lijo tsa hoseng: likomkomere tse 'maloa tse ncha tse nokiloeng ka oli ea meroho; Makhooa a 2 a mahe a kana; tee ka sirilamunu.
Seneke: apole le khalase ea lero la monokotšoai.
Lijo tsa mots'eare: 250 g ea k'habeche e tšoeu le salate ea rantipole ka oli ea mohloaare; sekotlolo sa sopho ea meroho e phehiloeng ntle le ho hadika; khoele ea khoho, e phehiloeng kapa e besitsoeng (200 g); khalase ea lero la cranberry.
Seneke-thapama: bohobe ba matlapi a korong kapa bohobe bo bonyenyane; kopi ea tee.
Lijo tsa mantsiboea: 200 g ea fillet ea cod, e phehiloeng ntle le ho eketsa oli; 200 g ya di beet; khalase ea kefir e mafura a tlase.
letsatsi 5
Lijo tsa hoseng: protheine ea omelet le 150 g ea chisi e nang le mafura a tlase; kopi ea tee.
Seneke: lamunu kapa apole; decoction ea litholoana tse omisitsoeng.
Lijo tsa mots'eare: likomkomere tse 2 tse fafalitsoeng ka oli ea meroho; sopho ea meroho ea meroho (sekotlolo); 200 g ea fillet ea nama ea khomo e phehiloeng, tee.
Seneke-thapama: bun bun le tee.
Lijo tsa mantsiboea: 200 g ea sebete sa nama ea khomo, e tšetsoeng ka tranelate e bolila ea mafura a fokolang; 200 g ea li-beet tse phehiloeng.
Nakoana pele a robala: khalase ea kefir.
letsatsi 6
Lijo tsa hoseng: salate "Whisk"; Makhooa a 2 a phehiloeng; tee.
Seneke: pere le khalase ea lero la cranberry.
Lijo tsa mots'eare: 100 g ea caviar ea eggplant; sopho ea limela (250 ml); Turkey e phehiloeng (200 g); decoction ea litholoana tse omisitsoeng.
Seneke sa thapama: bun bun; tee.
Lijo tsa mantsiboea: schnitzel ea nama ea khomo (200 g); 200 g ea li-eggplant tse halikiloeng kapa tse besitsoeng; 200-250 ml ea kefir.
letsatsi 7
Lijo tsa hoseng: 3-4 tbsp. k. oatmeal motoho phehiloeng ka metsi; toast le kopi ea tee.
Snack: apole le khalase ea moro oa litholoana tse omisitsoeng.
Lijo tsa mots'eare: litamati tse ncha tse sa tsoa tšeloa oli ea mohloaare; sekotlolo sa sopho ea k'habeche; nama ea khomo e phehiloeng (150-200 g); seno sa litholoana tsa melee.
Seneke-thapama: bohobe ba matlapi a korong kapa bohobe; tee.
Lijo tsa mantsiboea: fillet ea nama ea khomo e phehiloeng (200 g) le k'habeche e lekaneng; kopi ea tee.
Nakoana pele a robala: khalase ea kefir.
Hlokomela… U ka khomarela lijo tse khothalelitsoeng, kapa u ka iqapela tsona. Tlhokahalo ea mantlha ke ho fa 'mele likarolo tsohle tse hlokahalang' me ka nepo o bale likahare tsa khalori.
Litlhaloso tse amanang le phepo e sebetsang
- Ho ke ke ha khoneha ho lula lijong tse mahlahahlaha feela nakong ea bokhachane le ho anyesa, ka ho mpefala ha mafu a sa foleng kamora ho kenoa ho kenella.
- Haeba u na le lipelaelo ka bophelo ba hau, ho hlakile hore ho ke ke ha e-ba kotsi ho ea ngakeng.
Melemo ea phepo e sebetsang
- Ntle le ho fokotsa boima bo feteletseng, mokhoa o mafolofolo oa ho theola boima ba 'mele o na le phello e ntle ho boemo ba' mele le bophelo bo botle ka kakaretso.
- Lihlahisoa tse amehang ho eona li kenngoa ka ho phethahetseng, li kenya letsoho ho tlala le matšeliso a ka hare.
- Lijo tse fokolang li tla u pholosa linthong tse matla tsa tlala le ho eketseha ha tsoekere maling.
- Lijo tse mafolofolo li khothalletsa ho theola boima ba 'mele, litekanyetso tse joalo li tšehetsoa ke litsebi tse ngata tsa phepo.
- Haeba u rera menyu ka nepo, ho theola boima ba 'mele ho tla etsahala ntle le boemo bo sithabetsang ba' mele, monyetla oa hore o phahame lijong tse ling tse ngata.
- U tla tseba ho ngola menyu, u ntse u nahanne ka likhetho tsa hau tsa tatso, tse bohlokoa. Ntle le moo, ho monate haholo ho theola boima ba 'mele ka ho ja seo u se ratang.
Likotsi tsa phepo e sebetsang
- Mathata a mantlha a mokhoa ona (haeba re o nka e le feela oa lehlakoreng la ho theola boima ba 'mele) a kenyelletsa lijo tse khothalelitsoeng (ha se motho e mong le e mong ea nang le monyetla oa ho noa hangata), lebelo la ho theola boima ba' mele (hangata re batla "hang ka nako e le ngoe") ) le tlhoko ea ho laola "boima" Menu.
- E le hore u se ke ua etsa phoso ka ho ja lik'halori, bonyane qalong u tla tlameha ho etsa setsoalle le litafole tsa likhalori le litekanyo tsa kichine. U ka se etse ntle le ho lekola lijo tsa hau ka hloko!
Phepo e sebetsang e phetoang
Haeba o ikutloa o phetse hantle, o ka fetohela lijong tse sebetsang hape neng kapa neng ha o batla, 'me ho lula ho eletsoa ho latela melao ea ona ea mantlha.