Tse ka Hare
- Litlhoko tsa lijo tse bobebe
- Lenaneo la lijo tsa moruo
- Mohlala oa lijo tsa libeke tse peli tse se nang mafura
- Mohlala oa lijo tse bobebe tsa li-buckwheat matsatsi a mararo
- Mohlala oa lijo tsa ka mehla tsa phepo ea lebese e belisitsoeng
- Litlhaloso tse amanang le phepo e nepahetseng
- Melemo ea phepo e nepahetseng
- Likotsi tsa phepo e nepahetseng
- Ho tsamaisa lijo tse bobebe hape
Ho theola boima ba 'mele ho fihlela ho 8 kg ka libeke tse 2.
Kakaretso ea likhalori tsa letsatsi le letsatsi ke 550 Kcal.
Lijo tse nang le phepo e ntle li tla u thusa ho theola boima ba 'mele ha u ntse u boloka sepache sa hao se le boima.
Har'a likhetho tse ngata bakeng sa mekhoa ea moruo, ka sebele u ka khetha mokhoa oa ho theola boima ba 'mele.
Litlhoko tsa lijo tse bobebe
E tumme haholo lijo tse bolokang chelete, e etselitsoeng libeke tse 2, tseo ka tsona u ka lahleheloang ke lik'hilograma tse 6-8 tse eketsehileng. Ho tla hlokahala ho re "che" ho lijo leha e le life tse nang le tsoekere, lik'habohaedreite tse potlakileng, pickles, nama e tsubang, marinades, lihlahisoa tsa lijo tse potlakileng, lijo tse mafura le tse halikiloeng, le lino tse tahang. Ea metsi, ntle le metsi a hloekileng a se nang khase, tee e tala e se nang tsoekere e lumelloa. Hape ho molemo ho hana sebaka sa tsoekere bakeng sa nako ena.
Lijo li na le haholo-holo khoho e mafura, mahe, litapole le meroho e meng e se nang starchy, lihlahisoa tsa lebese (kefir e tlaase, cottage chisi, yogurt e tlaase), liapole. Nako le nako palo e nyane ea bohobe ba rye e khanya ho tloha lihlahisoa tsa phofo ho menu.
Ho qoba ho haella ha mafura 'meleng, ho lumelloa ho tlohela oli e nyane ea meroho lijong tsa lijo tsena, tse sa hlokeng kalafo ea mocheso. Lijo - makhetlo a mararo ka letsatsi, ka ho hana lijo lihora tse 3-4 pele mabone a tima. Etsa hore ho theola boima ba 'mele ho be bohlokoa le ho feta' me setšoantšo sa hau se be setle ka ho bapala lipapali. Ka kakaretso, ho mefuta eohle ea lijo tse bolokang chelete, ho bohlokoa ho ba metsoalle ea thuto ea 'mele le ho phela bophelo bo mafolofolo.
Mokhoa o mong oa moruo oa ho fokotsa boima ba 'mele ke Lijo tsa buckwheat… Le bakeng sa nako ea mariha, mokhoa oa buckwheat e tla ba o mong oa likhakanyo tsa lichelete le o atlehang ka ho fetisisa. Ho kgothaletswa hape ho latela lijo tsa buckwheat nako e sa feteng libeke tse peli. Haeba sephetho se fihletsoe pejana, lijo li ka emisoa kapele. Lijong tsa khale tsa "buckwheat mono-diet" lijo tsa hoseng, tsa mots'eare le tsa mantsiboea (hammoho le lijo tse bobebe tse sa thibeloeng) o lokela ho ja li-buckwheat feela. Bakeng sa ho boloka lintho tse nang le thuso ka hohle kamoo ho ka khonehang, ho kgothaletswa hore o seke oa pheha lijo-thollo, empa o tšollele metsi a belang, o sebelisa lilithara tsa 0,5 tsa metsi bakeng sa 1,5 kg ea buckwheat. Buckwheat e nang le mouoane e lokela ho thateloa ka kobo e mofuthu kapa thaole bosiu, hoseng sejo se phetseng hantle sa phepo se tla be se lokile. Karolo e hlahisoang ea motoho e lokela ho jeoa motšehare. Haeba nako ea ho pheha ea buckwheat e fela, thermos e tla thusa. Metsotso e 40-45 pele ho lijo, lijo-thollo li ka tšeloa ka metsi a belang ka ho eona. Haeba u batla hore katleho ea lijo e be 100%, buckwheat e lokela ho pheha le ho jeoa ntle le letsoai. Linoko tsohle, linoko, moro, tsoekere le lisebelisoa tse ling le tsona li lokela ho lahloa.
Motheo oa lijo tse metsi ke metsi a hloekileng. 'Me haeba u batla ho iphekola ka ntho e chesang, ka linako tse ling re ka sebelisa tee (ka tlhaho, ntle le tsoekere). Re emisa ho ja lihora tse 4 pele re robala. Ka libeke tse peli tsa tahlehelo ea boima ba li-buckwheat, o ka theola ho fihlela liponto tse ling tse 12, sephetho se latela bongata ba boima bo fetelletseng.
Haeba u belaella boikemisetso ba hau, ha ho hlokahale ho ja buckwheat feela nakong ea lijo. U ka eketsa lijo ka litholoana tsa nako ea selemo (sena se ke ke sa otla sepache sa hau). U ka boela ua lula lijong tse joalo ho fihlela libeke tse peli. Bakeng sa beke, e le molao, 3-5 lik'hilograma tsa boima bo feteletseng bo baleha. Khethong ena ea lijo, ho kgothaletswa ho ja buckwheat bakeng sa lijo tse kholo (karolo e lokela ho ba boima ba ligrama tse 100-150 ka foromo e lokiselitsoeng). 'Me bakeng sa lijo tse bobebe, u ka sebelisa litholoana, ho molemo ho tsepamisa maikutlo ho lihlahisoa tse se nang starchy. E boetse e lumelloa ho eketsa limpho tse nyenyane tsa tlhaho ka ho toba ho lijo-thollo ho etsa hore menu e fapane haholoanyane.
Lijo tse matla tsa lebese - Khetho e 'ngoe e theko e tlaase ea ho theola boima ba' mele. Ho bohlokoa hore o se e boloke ho feta beke e le 'ngoe, kapa ka tlase. U tla hloka ho ja chisi ea kottage, kefir, lebese, yogurt e se nang letho e nang le mafura a fokolang. Ho kgothaletswa ho ja hanyane ka hanyane, ho nka lijo ka bongata bo fokolang. Bekeng ea mokhoa oa lebese o bolokiloeng ka moruo, o ka theola likilogeramo tse sa hlokahaleng tsa 3-4. Ka tsela, haeba khaello ea lijo e telele e bonahala e le bohloko ho uena, o ka etsa se fapaneng. Haeba u khomarela lethathamong la lebese le belisitsoeng bonyane matsatsi a mabeli ka beke (eseng hakaalo ka tatellano), haufinyane u tla hlokomela ho fokotseha ho monate ha molumo.
Hoa hlokahala ho tlohela khetho efe kapa efe ea lijo tsa moruo butle-butle. Ka boikokobetso eketsa lijo tse neng li hanetsoe pele 'me u leke ho qapa lijo tseo u li jang ho tsoa lijong tse phetseng hantle le tse hahang. Sena se ke ke sa thusa feela ho se khutlise boima, empa se tla arabela hantle le bophelo bo botle ba 'mele. Kaha mefuta eohle ea lijo tse se nang mafura e thata, ho nka multivitamin ke mohopolo o motle.
Mohlala oa lijo tsa libeke tse peli tse se nang mafura
letsatsi 1
Lijo tsa hoseng: mahe a kana a phehiloeng kapa a phehiloeng ka pane ntle le ho eketsa botoro (2 likhomphutha.); litapole tse kholo tse besitsoeng ka ontong; kopi ea tee.
Lijo tsa mots'eare: Litapole tse 2, tse besitsoeng kapa tse phehiloeng; mahe a mabedi a phehiloeng.
Lijo tsa mots'eare: litapole tse 'maloa tse besitsoeng le tee.
letsatsi 2
Lijo tsa hoseng: 100 g chisi e se nang mafura ea kottage; tee.
Lijo tsa mots'eare: chisi e nang le mafura a tlase (100 g); 150-200 ml ea mafura a tlase a 1% kefir.
Lijo tsa mots'eare: 150 ml ea kefir e mafura a tlase.
letsatsi 3
Lijo tsa hoseng: apole le linoelo tse 0,5 tsa kefir.
Lijo tsa mots'eare: khalase ea kefir.
Lijo tsa mantsiboea: apole (e ncha kapa e besitsoe); 150 ml ea kefir.
letsatsi 4
Lijo tsa hoseng: sengoathoana sa khoho e phehiloeng ea khoho (100 g) le tee.
Lijo tsa mots'eare: khoho e phehiloeng (200 g); salate (likomkomere tse ncha le k'habeche ea China), e fafalitsoeng ka oli ea meroho (ka mokhoa o khethehileng mohloaare); tee.
Lijo tsa mantsiboea: khoele e phehiloeng ea khoho (100 g)
letsatsi 5
Lijo tsa hoseng: Liapole tse 2 tse tsoekere le tse bolila le kopi ea tee.
Lijo tsa mots'eare: 2-3 liapole tse nyane.
Lijo tsa mantsiboea: liapole le tee.
letsatsi 6
Lijo tsa hoseng: litapole tse kholo tse besitsoeng ka ontong le 170-180 ml ea kefir e mafura a tlase.
Lijo tsa mots'eare: litapole tse peli tse besitsoeng le tee.
Lijo tsa mots'eare: halofo ea khalase ea kefir e mafura a tlase.
letsatsi 7
Lijo tsa hoseng: khalase ea yogurt.
Lijo tsa mots'eare: yogurt (e ka bang 200 ml).
Lijo tsa mantsiboea: etsisa lijo tsa hoseng tsa kajeno.
letsatsi 8
Lijo tsa hoseng: salate e tsoang lehe la kana le phehiloeng le litamati tse peli tse nyane; tee.
Lijo tsa mots'eare: sengoathoana sa letsoele la kana le phehiloeng (100 g) le langa le le lej.
Lijo tsa mots'eare: tamati e nang le selae sa likhoho (se ke oa sebelisa oli le mafura nakong ea ho pheha).
letsatsi 9
Lijo tsa hoseng: apole le kopi ea tee.
Lijo tsa mots'eare: khoho e phehiloeng kapa e besitsoeng (100 g); salate (likomkomere le k'habeche ea China), e ka nkoang ka marotholi a 'maloa a oli ea limela le lero le sa tsoa khutsuoa la lemone.
Lijo tsa mantsiboea: apole e monate le e bolila le tee.
letsatsi 10
Lijo tsa hoseng: apole; tee ka selae sa bohobe ba rye bo omisitsoeng.
Lijo tsa mots'eare: khoho e phehiloeng kapa Turkey (100 g); selae sa bohobe ba rye; kopi ea tee.
Lijo tsa mantsiboea: apole e nang le kopi ea tee.
letsatsi 11
Lijo tsa hoseng: bohobe ba rye bo kopane le apole e ncha kapa e besitsoeng; tee.
Lijo tsa mots'eare: khoho e phehiloeng (100 g); selae sa bohobe ba rye (ka ho khetheha bo omisitsoe); tee.
Lijo tsa mantsiboea: apole le tee.
letsatsi 12
Lijo tsa hoseng: litapole tse halikiloeng; apole e monate le e bolila; khalase ea halofo ea yogurt e mafura kapa kefir.
Lijo tsa mots'eare: litapole tse peli tse besitsoeng kapa tse phehiloeng; khalase ea yogurt kapa kefir.
Lijo tsa mantsiboea: liapole tse 2 tse tala; ho fihlela ho 200 ml ea kefir kapa yogurt.
letsatsi 13
Lijo tsa hoseng: lehe la kana le phehiloeng; tee le apole.
Lijo tsa mots'eare: 200 g ea khoele e phehiloeng kapa e besitsoeng ea khoho; lehe le phehiloeng; tee.
Lijo tsa mantsiboea: ho fihlela ho 100 g ea nama ea khōhō e omeletseng, e phehiloeng ntle le mafura a mang; Apple.
letsatsi 14
Lijo tsa hoseng: litapole tse besitsoeng; apole le tee.
Lijo tsa mots'eare: litapole tse peli tse phehiloeng kapa tse besitsoeng; apole e nyane.
Lijo tsa mots'eare: litapole tse besitsoeng khamphani ea eggplant le khalase ea kefir e mafura a tlase.
Mohlala oa lijo tse bobebe tsa li-buckwheat matsatsi a mararo
letsatsi 1
Lijo tsa hoseng: karolo ya bohobe ba lehapu.
Seneke: apole.
Lijo tsa mots'eare: karolo e itseng ea bohoete.
Seneke: pere.
Lijo tsa mantsiboea: karolo e itseng ea pohoana.
letsatsi 2
Lijo tsa hoseng: karolo ea bohobe bo nang le apole e nyane.
Seneke: lamunu.
Lijo tsa mots'eare: karolo e itseng ea bohoete.
Seneke sa thapama: halofo ea tholoana ea morara.
Lijo tsa mantsiboea: karolo e itseng ea pohoana.
letsatsi 3
Lijo tsa hoseng: karolo ya bohobe ba lehapu.
Snack: banana e nyane.
Lijo tsa mots'eare: karolo e itseng ea bohoete.
Seneke sa thapama: apole e besitsoeng le li-wedge tsa litholoana tsa morara.
Lijo tsa mantsiboea: karolo e itseng ea pohoana.
Mohlala oa lijo tsa ka mehla tsa phepo ea lebese e belisitsoeng
Lijo tsa hoseng: 100-150 g ea chisi ea kottage le halofo ea khalase ea kefir.
Snack: khalase ea yogurt e se nang letho.
Lijo tsa mots'eare: ho fihlela ho 200 g ea chisi ea kottage le kopi ea tee e tala.
Seneke-thapama: khalase ea lebese.
Lijo tsa mantsiboea: 100-150 ml ea kefir kapa 100 g ea chisi ea kottage.
Litlhaloso tse amanang le phepo e nepahetseng
- Mofuta ofe kapa ofe oa lijo tse bolokang chelete ha o amohelehe ho bo-'mè ba anyesang, basali ba maemong a khahlisang, batho ba nang le bophelo bo mafolofolo, ba kenang lipapaling tsa matla, ba etsang mosebetsi o boima oa 'mele.
- Ha ua lokela ho "boloka" haholo haeba ho ka ba le mathata ka pampiri ea meno le mafu a mang a tebileng, haholo haeba a mpefetse.
- Lijo ha li khothalletsoe kapele ka mor'a ho kula kapa ho buuoa, hobane 'mele o se o fokolisitsoe.
- Haeba re bua ka lijo tsa lebese tse lomositsoeng, ha ua lokela ho ea ho eona ka ho hloka mamello ha lactose, lefu la tsoekere.
- Taboos bakeng sa ho boloka lijo tse se nang phepo - bana, bacha kapa botsofali.
- Ho latela lijo tsa buckwheat, ho bohlokoa ho fumana tumello ho ngaka maemong a latelang: mefuta eohle ea lefu la tsoekere, khatello ea kelello, renal kapa ho hloleha ha pelo, khatello ea maikutlo e tebileng.
Melemo ea phepo e nepahetseng
- Ho joalo, tlatsetso e sa belaetseng ea lijo tse bolokang chelete ke boleng ba lebitso. Mekhoa e reriloeng ha e thuse ho theola boima ba 'mele feela, empa le ho boloka chelete.
- Ho theola boima ba 'mele, ka tsela, ho ts'episa ho bonahala haholo. Ka beke kapa tse peli, o ka fetola mefuta ea hau haholo.
- Ho na le likhetho tse 'maloa bakeng sa ho fokotsa boima ba' mele, khetha e u loketseng.
- Sebapali se ka sehloohong sa likhetho tse 'maloa tsa phepo e nepahetseng - motoho oa li-buckwheat - se fa' mele maikutlo a khotsofalo ka likhalori tse tlase. Faeba, e nang le buckwheat ka bongata, ka nako e ts'oanang e hloekisa mala le sebete. Liprotheine tsa meroho, livithamini tsa B, khalsiamo, potasiamo, magnesium, tšepe - likarolo tsa buckwheat - li tla tlatsa 'mele ka likarolo tse hlokahalang le ho o sireletsa mesebetsing. Ts'ebetso ea ho fokotsa lintho e tla etsahala ka nako e ts'oanang le phokotso ea cellulite le bophelo bo botle ba letlalo le lenala.
- Lijo tsa lebese tse lomositsoeng li na le liprotheine tse ngata tsa liphoofolo tse thusang 'mele ea rona ho sebetsa hantle le ho boloka mesifa ea mesifa. Lihlahisoa tse joalo li tla khotsofatsa tlala, li potlakise metabolism le ho hloekisa 'mele oa likoleke tse kotsi. Calcium e tsoang lebese le bolila e tla thibela ho thehoa ha likarolo tse mafura, ho ntlafatsa boemo ba meno le masapo, le ho fokotsa mathata a litlolo tsa letlalo le moriri.
Likotsi tsa phepo e nepahetseng
- Lijo tse se nang mafura ke tse thata. Ho nka boikemisetso ho qeta seo u se qalileng.
- Haeba u tloaetse ho ja haholo 'me u rata "likotsi" tse fapaneng, boitšoaro ba ho ja bo tla tlameha ho fetoha haholo.
- Lijo tsa buckwheat ha se tsa motho e mong le e mong. Ha e khetholle ponahalo ea hlooho e bohloko, bofokoli, mokhathala, ho otsela le "menyaka" e meng ea phepo ea phepo. Litsebi tsa phepo e nepahetseng li eletsa pele ho qeta letsatsi le le leng la ho itima lijo ka buckwheat le ho mamela 'mele oa hau. Haeba ho se na mathata, joale u ka ea lijong. Nakong ea lijo ho ka khoneha ho eketseha ha mafu a sa foleng, ho fokotseha ha khatello ea mali. Le ha buckwheat e na le protheine e silang habonolo ea semela, ha e nkele sebaka sa protheine ea nama le tlhapi ka botlalo, ka hona ho ke ke ha khoneha ho lelefatsa lijo ho feta matsatsi a 14.
- Ka phepo e nepahetseng ea lebese, maemo a tsoekere maling a ka phahama, kahoo batho ba nang le lefu la tsoekere ba lokela ho ba hlokolosi mme ba botse ngaka.
Ho tsamaisa lijo tse bobebe hape
Ho fokotsa menyetla ea ho lematsa 'mele, ha ho eletswe ho pheta likhetho tsa phepo e nepahetseng likhoeling tse peli tse tlang.