Tse ka Hare
Ho theola boima ba 'mele ho fihlela ho 8 kg ka matsatsi a 13.
Kakaretso ea likhalori tsa letsatsi le letsatsi ke 610 Kcal.
Lijo tse lokisang lijo li nka matsatsi a 13. E ntle haholo bakeng sa tokiso ea 'mele e potlakileng ho fihlela ho li-kilograma tse 8 (ka tlhaho, ho ea lehlakoreng le lenyane). Melao ea lijo tsena ha e hloke khaello ea lijo ho uena. Monyetla o mong oa theknoloji ke tokiso ea metabolism le thibelo ea mathata a eona.
Litlhoko tsa phepo e nepahetseng
Ho ea ka likhothaletso tsa phepo e nepahetseng, o hloka ho ja makhetlo a mararo ka letsatsi ka linako tse ling tse tloaelehileng. Lijo tse bobebe joale li thibetsoe ka thata. Lijo tsa pele tsa letsatsi li bobebe. Ka tloaelo, lijo tsa hoseng ha lia lokela ho ba le kofi kapa tee e tsoekere le rye e nyane kapa bohobe bo felletseng ba lijo-thollo. Leka ho ja lijo tsa mantsiboea pele ho feta lihora tse 19-20. Haeba u robala bosiu haholo, ja bonyane lihora tse 3 pele u robala. Motheo oa lijo ke mafura a nama ea kolobe e nang le mafura a fokolang, mahe a kana a phehiloeng, meroho le litholoana. Likarolo tse ngata ha lia bontšoa ka ho hlaka. U tla hloka ho li tseba, u nahanne ka litlhoko tsa hau le takatso ea lijo. Ho bohlokoa hape ho noa metsi a hloekileng a lekaneng. Lino tse nang le joala ha lia lokela ho nooa.
Ho lakatseha haholo, ebile hoa tlama, ho etsa thuto ea 'mele. Boikoetliso ba hoseng, ho matha moeeng o hloekileng, ho silila ho tla etsa hore litholoana tsa boiteko ba hau ba ho ja li bonahale le ho ba ntle.
Lijo tse nepahetseng li tla u lumella ho theola boima ba 'mele haholo. Empa e le ho boloka sephetho se fumanoeng, ho bohlokoa haholo ho tsoa ho eona ka nepo le ho kenella hantle bophelong ba kamora lijo. Ntlha ea pele, u se ke ua lebala ka puso ea ho noa nakong e tlang, noa lilithara tse 1,5-2 tsa metsi a tsitsitseng letsatsi le leng le le leng. Lino tse chesang, li-compotes, lero le foreshe le lino tse ling tseo u li ratang, leka ho noa haholo ntle le tsoekere. Hape ho bohlokoa ho fokotsa tšebeliso ea tsoekere lijong. E bohlokoa haholo bakeng sa palo le bophelo bo botle - eketsa mahe a linotši a tlhaho kapa jeme ho lino kapa lijo-thollo. Butle-butle eketsa boholo ba hau ba ho sebeletsa le lik'halori. Haeba u phutholohile, fetohela ho lijo tse fokolang. Tsepamisa maikutlo ho mafura a tlaase, liprotheine tse phetseng hantle le lik'habohaedreite tse rarahaneng ho menu. Nka mafura ao 'mele o a hlokang ho tloha oli ea meroho, litlhapi tse mafura le linate tse sa tšoaneng. Ja lijo tse phahameng ka ho fetisisa tsa lik'halori (haholo-holo, lipompong le lihlahisoa tsa phofo e tšoeu), haeba u lakatsa, ja hoseng.
Lijo tse lokisang beke le beke
letsatsi 1
Lijo tsa hoseng: kofi e ntšo.
Lijo tsa mots'eare: mahe a 2 a phehiloeng; makhasi a macha a langa le le lej le salate.
Lijo tsa mantsiboea: steak.
letsatsi 2
Lijo tsa hoseng: kofi e ntšo le bohobe (rye kapa lijo-thollo kaofela).
Lijo tsa mots'eare: steak; tamati.
Lijo tsa mantsiboea: sekotlolo sa sopho ea meroho.
letsatsi 3
Lijo tsa hoseng: kofi le rye croutons.
Lijo tsa mots'eare: steak e halikiloeng tlasa tobetsa; makhasi a lettuce.
Lijo tsa mantsiboea: mahe a phehiloeng a 2 le lilae tse 'maloa tsa ham e omeletseng.
letsatsi 4
Lijo tsa hoseng: kofi e ntšo le bohobe.
Lijo tsa mots'eare: lehe le phehiloeng; salate ea rantipole e le 'ngoe e ncha e grated le 30 g ea chisi e thata e nang le mafura a fokolang.
Lijo tsa mantsiboea: salate ea litholoana tse 'maloa tseo u li ratang le 200-250 ml ea kefir e mafura a tlase.
letsatsi 5
Lijo tsa hoseng: lihoete tse halikiloeng tse nang le lero la lemone.
Lijo tsa mots'eare: tlhapi ea tlhapi, e halikiloeng tlasa khatello kapa e belisitsoeng; salate ea tamati e tšetsoeng ka oli ea mohloaare.
Lijo tsa mantsiboea: salate ea meroho ea steak le e seng starchy.
letsatsi 6
Lijo tsa hoseng: kofi le bohobe.
Lijo tsa mots'eare: khoho (e senang letlalo) e tšeloa ka lero la eona; salate ea meroho e nang le lero la lemone.
Lijo tsa mantsiboea: steak; salate ea meroho, e kenyeletsang k'habeche e khubelu, pelepele ea tšepe, tamati, khaba ea oli ea mohloaare.
letsatsi 7
Lijo tsa hoseng: tee e tala e se nang tsoekere.
Lijo tsa mots'eare: nama ea kolobe e phehiloeng kapa e besitsoeng; meroho efe kapa efe.
Lijo tsa mantsiboea: yoghurt ea tlhaho (200 ml)
Hlokomela… Tomate e ka nkeloa sebaka bakeng sa lihoete, le ka tsela e fapaneng. Kamora letsatsi la ho qetela la ho ja, khutlela ho letsatsi la pele ebe u pheta lenane ho tloha qalong. Haeba o hloka ho theola boima ba 'mele,' me sephetho kamora beke e se e u khotsofatsa, o ka tlohela lijo tse lokisang pejana pejana.
Lijo tse nepahetseng li hanyetsa
- Ho lula lijong ha ho khothaletsoe ho basali nakong ea bokhachane le ho anyesa, bakeng sa bana, bacha le batho ba tsofetseng.
- Taba ea ho shebella mokhoa ona ke mafu a sa foleng, haholo nakong ea ho mpefala, mafu a vaerase le mafu afe kapa afe a tsamaeang le bofokoli ba 'mele.
- Likhalori tse tlase tsa lijo tse hlahisitsoeng ka har'a menyu ea mekhoa li ka etsa hore mokhoa oa ho fola o be telele haholo. Ho molemo o se ke oa ipeha kotsing!
Melemo ea phepo e nepahetseng
- Ka nako e khuts'oane haholo, o ka theola boima ba 'mele bo fetelletseng.
- Ha ho na tlhoko ea ho seha menyu ka mokhoa o fetelletseng mme u ipehele meeli phepong.
- Lijo li kenyelletsa lihlahisoa tse ngata tsa protheine, 'me li tsejoa hore li tletse nako e telele esita le ka bongata bo fokolang.
- Lijo tse lokisang lijo li tla lokisa morethetho oa mosebetsi oa 'mele, e le hore nakong e tlang o se ke oa hlola o fumana liponto tse sa hlokahaleng.
Likotsi tsa phepo e nepahetseng
- Likotsi tsa phepo e nepahetseng li kenyelletsa taba ea hore ha e bontše boholo ba likarolo. Motho a ka ja ho tlōla tekano kapa a haelloa ke phepo e nepahetseng, a hloleha ho boloka bohare bo lekaneng.
- Ke habohlokoa ho hlokomela hore ba bangata ba thatafalloa ho tloaela lijo tsa hoseng tse bobebe. Nakong ea lijo tsa mots'eare ho na le maikutlo a matla a tlala, ka lebaka leo, hape, o ka jang ho tlōla.
- Ha ho bonolo hore leino le monate le lule holim'a mokhoa ona, hobane ba tla tlameha ho lebala ka lipompong libeke tse peli.
- Batho ba tloaetseng ho ja lijo tse bobebe le bona ba tla thatafalloa.
- Ka tsela eo, litsebi tse ngata tsa phepo ha li tšehetse mokhoa ona, hobane melao ea ona e hloka ho qoba ho ja lijo tse bobebe. Empa ke phepo e fokolang e khothalletsoang ho potlakisa metabolism mme e o lumella ho theola boima ba 'mele hantle, ntle le tlala ea tlala.
Ho etsa kopo ea phepo e nepahetseng
Mokhoa oa phepo e nepahetseng o ka phetoa libeke tse 3-4 kamora hore o phethoe. Ho khefutsa halelele ho molemo le ho feta 'meleng, ho tla o lumella ho fola ka hohle kamoo ho ka khonehang.