Lijo tsa nako e telele, libeke tse 3, -10 kg

Ho etsa hore mokhoa ona o be molemo ho uena kamoo ho ka khonehang, mamela likeletso tse latelang ho tsoa ho litsebi tsa phepo e nepahetseng:

- ho molemo ho ja bohobe bo omisitsoeng hanyane, e lokela ho ba ntle le letsoai (lijo), ho tloha phofo e sa hlabang kapa rye, tekanyetso ea letsatsi le letsatsi ha e fetang 100-150 g;

- ho bohlokoa ho ja 200 ml ea sopho ka letsatsi (ho bohlokoa hore ba be le setsi sa meroho le litlatsetso tse nyane tsa lijo-thollo tse fapaneng, litapole, bijoux, jj.);

- nama le lijana tse fapaneng tse tsoang ho eona ha lia lokela ho jeoa ho feta 150 g ka letsatsi (khetho e ntle ka ho fetesisa e tla ba nama ea nama ea khomo, khoho, turkey, veal, mmutla oa mmutla);

- tlhapi e omeletseng (mohlala, pike perch, navaga, cod) e boetse e na le thuso haholo ho basali ba bakhachane, ho fihlela ho 150 g ka letsatsi;

- haeba u mamella lebese le lebese le bolila hantle, sebelisa hoo e ka bang 150-200 g ea lihlahisoa tse joalo ka letsatsi (ntho ea bohlokoa ke cottage chisi e nang le mafura a tlaase, kefir, yoghurt, lebese lohle, yoghurt ntle le li-additives);

- o ka ja mahe, likhomphutha tse 1-2. ka letsatsi le le leng;

- ho ja oli ea limela letsatsi le letsatsi - 15 g;

- ho tloha meroho ho bohlokoa ho fokotsa ts'ebeliso ea linaoa, lihoete, radishes, beet.

Le ho ja lijo tse se nang mafura haholo o hloka lijo tse latelang:

- nama (nama ea nama ea khomo e omeletseng, nama ea nama, nama, kana);

- litlhapi (pike, cod, perch, trout, flounder);

- lihlahisoa tsa ho baka tse entsoeng ka phofo e mahoashe;

- meroho efe kapa efe le li-mushroom;

- litholoana.

Mantaha

Lijo tsa hoseng: rye kapa bohobe ba lijo-thollo bo felletseng (selae se le seng); lamunu kapa apole; Kofi ea tee.

Lijo tsa mots'eare: ho fihlela ho 200 g ea litlhapi tse phehiloeng kapa tse halikiloeng ka pane e omileng; 100 g ea celery e fafalitsoeng ka lero la lemone.

Lijo tsa mots'eare: sengoathoana sa nama e omeletseng e apehiloeng ka har'a eiee le lehe le le leng la lehe (boima ba karolo e felletseng ha ea lokela ho feta 100 g) apole; selae sa bohobe kapa toast; khalase ea lebese le tlotsitsoeng.

Labobeli

Lijo tsa hoseng: toast toast; tee kapa kofi; namunu.

Lijo tsa mots'eare: spinach spinach (200 g); veal sebete e halikiloeng ka pane e omileng (130-150 g); 2 litapole tse phehiloeng; tee / kofi e se nang tsoekere.

Lijo tsa mantsiboea: salate ea meroho e seng ea starchy, e khabisitsoeng hanyane ka oli ea meroho; ham e nyenyane ea mafura holim'a selae sa bohobe; lehe le phehiloeng le khalase ea yogurt e hlakileng.

Laboraro

Lijo tsa hoseng: selae sa bohobe; lamunu kapa apole; Kofi ea tee.

Lijo tsa mots'eare: 200 g ea nama e halikiloeng (pheha ka pane ntle le ho eketsa mafura); Khalase ea lero la tamati; para ea makhasi a lettuce; sefate sa morara kapa litholoana tse ling.

Lijo tsa mots'eare: mahe a kana a phehiloeng (1-2 pcs.); sengoathoana sa bohobe; salate ea tamati e 'meli; khalase ea yogurt; bakeng sa lijo tse tsoekere, ja pere kapa apole.

Labone

Lijo tsa hoseng: selae sa bohobe; lamunu kapa liapole tse nyane tse 2; tee / kofi e se nang tsoekere.

Lijo tsa motšehare: k'habeche e tšoeu e khethiloeng (150 g) ka lero la lemone; nama e phehiloeng ea kana (200 g); Kofi ea tee.

Lijo tsa mantsiboea: toast e nyane; Pepere ea Bulgaria; Li-radishes tse 5-6; casserole ea 50 g chisi e nang le mafura a tlase, yolk ea lehe le le leng le apole e nyane; khalase ea lebese le se nang mafura.

Labohlano

Lijo tsa hoseng: selae sa bohobe; namunu; tee / kofi ntle le li-additives.

Lijo tsa mots'eare: sengoathoana sa nama e phehiloeng (150 g); lihoete tse grated (250 g); litapole tse phehiloeng ka junifomo; tee / kofi e se nang tsoekere.

Lijo tsa mots'eare: mahe a halikiloeng a tsoang mahe a mabeli (pheha ka pane e ommeng ea ho hadika); salate ea langa le le lej, litlama le eiee; Apple.

Moqebelo

Lijo tsa hoseng: selae sa bohobe; lamunu kapa apole; Kofi ea tee.

Lijo tsa mots'eare: karolo ea litlhapi tse phehiloeng (ho fihlela 200 g); sengoathoana sa bohobe; hoo e ka bang 150 g ea salate ea meroho e seng ea starchy, e fafalitsoeng ka lero la lemone; tee / kofi ntle le li-additives.

Lijo tsa mantsiboea: nama ea khomo e phehiloeng le horseradish (150 g); makhasi a lettuce; apole le khalase ea lebese le se nang mafura haholo.

Sunday

Lijo tsa hoseng: toast ntle le li-additives; apole; Kofi ea tee.

Lijo tsa mots'eare: khoho e phehiloeng (200 g); 100 g ea motoho oa raese; makhasi a lettuce a nang le lero la lemone; apole; 200-250 ml ea lebese le tlase la mafura.

Lijo tsa mots'eare: yogurt e mafura a tlase (khalase); li-cutlets tse 'maloa; selae sa bohobe le apole e nyane.

Letsatsi la 1 (le leka-lekaneng)

Lijo tsa hoseng: oatmeal (pheha ka metsing) ka litholoana; khalase ea kefir.

Lijo tsa mots'eare: buckwheat kapa litapole tse khotliloeng; selae sa litlhapi tse nang le mouoane.

Lijo tsa mots'eare: chisi e nang le mafura a tlase e nang le apole e hahiloeng; kopi ea tee ntle le li-additives.

Bosiu: o ka noa khalase ea kefir.

Letsatsi la 2 (protheine)

Lijo tsa hoseng: lehe le phehiloeng ka thata; selae sa chisi e se nang mafura a mangata; Kofi ea tee.

Lijo tsa mots'eare: selae sa khoele e halikiloeng ea likhoho le lensisi.

Lijo tsa mantsiboea: tlhapi e besitsoeng le salate ea k'habeche; tee.

Letsatsi la 3 (protheine)

Lijo tsa hoseng: chisi ea kottage e nokiloeng ka kefir.

Lijo tsa mots'eare: li-patties tsa nama tse halikiloeng le salate ea meroho e seng ea starchy.

Lijo tsa mantsiboea: sechu (nama ea Turkey le meroho); kopi ea tee.

Letsatsi la 4 (k'habohaedreite)

Lijo tsa hoseng: croissant; banana; tee kapa kofi.

Lijo tsa mots'eare: sekotlolo sa borscht ntle le ho hadika; selae sa bohobe bo felletseng ba lijo-thollo; kopi ea tee 'me, haeba ho hlokahala, lipompong kapa chesele ea chokolete e lefifi.

Lijo tsa mantsiboea: raese e phehiloeng; likomkomere tse 'maloa; khalase ea lero la litholoana tsa morara.

Letsatsi la 5 (protheine)

Lijo tsa hoseng: cottage chisi ea casserole e se nang mafura haholo; Kofi ea tee.

Lijo tsa mots'eare: tlhapi ea tlhapi (pheha kapa bake); Khabeche e tšoeu e khabisitsoeng.

Lijo tsa mantsiboea: nama e halikiloeng le senoelo sa moro oa rosehip.

Letsatsi la 6 (protheine)

Lijo tsa hoseng: omelet (sebelisa mahe a mabeli a kana, pheha ka pane e ommeng ea ho hadika); Tee ea kofi.

Lijo tsa mots'eare: Turkey e phehiloeng; tamati le likomkomere salate.

Lijo tsa mantsiboea: litlhapi tse 'maloa tse omeletseng kapa li-cutlets tsa nama; lihoete le tee.

Letsatsi la 7 (k'habohaedreite)

Lijo tsa hoseng: muesli ntle le li-additives; tee kapa kofi.

Lijo tsa mots'eare: sekotlolo sa sopho ea litlhapi le selae sa bohobe; litapole tse phehiloeng le nama e se nang mafura; likhaba tse 'maloa tsa salate (meroho e seng ea starchy le litlama).

Lijo tsa motšehare: Meqolo ea 2-3 ea k'habeche le tee.

Nako ea pele ea boraro

Lijo tsa hoseng: karolo ea li-muesli tse apereng ka yogurt; lero le sa tsoa hatisoa la pere.

Snack: bohobe bo felletseng ba lijo-thollo le selae sa salmone; kopi ea tee.

Lijo tsa mots'eare: sekotlolo sa sopho ea li-mushroom; k'habeche e tšoeu ka mokhoa oa salate; senoelo sa khama ea litlama.

Seneke-thapama: selae sa bohobe le chisi.

Lijo tsa mantsiboea: risotto ea meroho le lihoete tse khethiloeng; khalase ea kefir.

Trimester ea bobeli

Lijo tsa hoseng: oatmeal, e ka phehiloeng ka lebeseng, ka apole; Tee ea chamomile.

Seneke: lialmonde tse seng kae le li-prune tse 'maloa.

Lijo tsa mots'eare: sopho ea lentile; salate e tsoang leoatleng kapa k'habeche e 'ngoe; khalase ea lero la cranberry.

Seneke sa thapama: selae sa bohobe se nang le litlhapi; tee.

Lijo tsa mantsiboea: omelet ho mahe a likhoho le li-mushroom tse 'maloa; khalase ea yogurt ea tlhaho.

Nako ea boraro ea boraro

Lijo tsa hoseng: li-pancake tse 'maloa tse nang le chisi ea kottage; khalase ea yogurt.

Snack: sandwich (bohobe ba lijo-thollo le chisi); tee.

Lijo tsa mots'eare: sekotlolo sa tlhapi ea hodgepodge; salate (tuna ka lero la eona le litlama); moro oa rosehip.

Seneke sa thapama: cheesecake le tee.

Lijo tsa mantsiboea: litlhapi tse phehiloeng le 2 tbsp. k. raese; lebese le besitsoeng kapa kefir (khalase).

letsatsi 1

Lijo tsa hoseng: motoho oa li-buckwheat tse 200; lehe le le leng le phehiloeng; salate ea lihoete (100 g), e fafalitsoeng ka oli ea limela; apole e mahareng.

Lijo tsa hoseng tsa bobeli: casserole ea 120-130 g ea chisi e nang le mafura a tlase le 20 g ea semolina.

Lijo tsa mots'eare: soufflé e tsoang nameng e omeletseng (ho fihlela ho 100 g) le liprotheine tsa mahe a mabeli a kana; kholifolaoa (200-250 g); moro oa rosehip.

Seneke: tholoana ea morara kapa lamunu.

Lijo tsa mantsiboea: k'habeche e entsoeng ka zucchini (boima ba sejana 200 g); apole e besitsoeng le mahe a linotši le sinamone.

Pele o robala: 200 ml ea kefir e mafura a tlase.

letsatsi 2

Lijo tsa hoseng: oatmeal (200 g e lokiselitsoeng) ka ho eketsa khaba ea monokotšoai ofe kapa ofe; lebese le tlotsitsoeng (khalase).

Lijo tsa hoseng tsa bobeli: 250 g ea salate ea beetroot e nang le prunes le 1 tsp. oli ea limela; bohobe ba matlapi a korong.

Lijo tsa mots'eare: raese le pilaf ea meroho (150 g); sengoathoana sa letsoele la kana le phehiloeng (70-80 g); salate ea k'habeche (100 g), e nokiloeng ka marotholi a 'maloa a oli ea limela; tamati. Kamora metsotso e 20 kamora lijo tsa mots'eare ho kgothaletswa ho nwa moro oa rosehip.

Seneke: chisi e nang le mafura a tlaase (100 g); yoghurt ea tlhaho ntle le li-additives (100 ml).

Lijo tsa mantsiboea: tlhapi ea tlhapi (ho fihlela ho 100 g); 1-2 makhooa a phehiloeng a phehiloeng le 200 g ea linaoa tse tala tse phehiloeng.

Pele u robala: khalase ea kefir (khetha mafura kapa 1%).

letsatsi 3

Lijo tsa hoseng: omelet ea mouoane e nang le mahe a mabeli a makhooa le lebese le se nang mafura a mangata; rantipole le salate ea apole; tee.

Lijo tsa hoseng tsa bobeli: apole e tala.

Lijo tsa mots'eare: 150 g sopho ea meroho (o ka sebelisa meroho efe kapa efe ntle le litapole); khoho e phehiloeng le linaoa tse phehiloeng ntle le oli (100 g ka ngoe).

Seneke: 100 g ea k'habeche e tšoeu; rantipole e nyane le halofo ea apole (o ka etsa salate ka metsoako ena).

Lijo tsa mots'eare: mafura a mafura a fokolang (150 g).

Pele o robala: kefir e mafura a tlase (200 ml).

letsatsi 4

Lijo tsa hoseng: 50 g ea mafura a nama ea khomo, mouoane kapa a phehiloeng; lierekisi tse tala (100 g) le para ea li-bran crisps.

Lijo tsa hoseng tsa bobeli: vinaigrette (150 g) le mahobe a 1-2.

Lijo tsa mots'eare: 100-120 g ea k'habeche e sechu; 40 g, lihoete tse halikiloeng; litlhapi tse omeletseng tse phehiloeng (100 g); noa moro oa rosehip nakoana hamorao.

Seneke: apole e tala e boholo bo mahareng.

Lijo tsa mots'eare: casserole ea 100 g ea chisi ea kottage e nang le mafura a fokolang, protheine ea lehe le le leng, 20 g ea lihoete le teaspoon ea tranelate e bolila; kopi ea tee.

Pele ho robala: khalase ea kefir e se nang mafura.

letsatsi 5

Lijo tsa hoseng: 3-4 tbsp. k. oatmeal e nang le 100 ml ea lebese, e nang le 30 g ea litholoana life kapa life tse omisitsoeng.

Lijo tsa hoseng tsa bobeli: squash puree (200 g) le 100 g ea eggplant (pheha ntle le oli).

Lijo tsa mots'eare: 100 g ea litlhapi tse phehiloeng kapa tse halikiloeng; 200 g ea sechu sa meroho (o ka sebelisa teaspoon e 1 ea oli ea soneblomo ha u pheha); halofo ea hora - senoelo sa moro oa rosehip.

Seneke: 70 g ea motoho oa raese; tamati kapa likomkomere tse nyane.

Lijo tsa mots'eare: chisi e nang le mafura a tlase (150 g).

Pele o robala: 200 ml ea kefir e mafura a tlase.

letsatsi 6

Lijo tsa hoseng: lehe le phehiloeng ka thata; lierekisi tse tala (50 g); 30 g ea chisi e nang le bonyane mafura; kopi ea tee.

Lijo tsa hoseng tsa bobeli: litapole tse besitsoeng; sauerkraut (100 g) ka eiee e tala.

Lijo tsa mots'eare: sopho ea lierekisi ntle le ho hadika (150 g); sekotoana sa khoele (100 g); zucchini stewed le lihoete (150 g); bohobe ba makala a mabeli.

Seneke: 200 g ea salate ea meroho e seng ea starchy ka khaba ea tranelate e bolila.

Lijo tsa mots'eare: cauliflower e besitsoeng (200 g) le 50 g chisi e nang le mafura a tlase.

Pele ho nako ea ho robala: seno sa lebese se nonneng se mafura a tlase (200 ml).

letsatsi 7

Lijo tsa hoseng: 200 g ea motoho oa harese; apole le rantipole salate (2 tbsp. l.).

Lijo tsa hoseng tsa bobeli: tee ea lamunu le e sa tsoekere.

Lijo tsa mots'eare: k'habeche ea stewed (200 g); apole e nyane e tala.

Seneke: 100 g ea chisi e nang le mafura a tlase.

Lijo tsa mantsiboea: selae sa lesela la tlhapi le omeletseng (90 g); makhooa a mabeli a phehiloeng; linaoa tse phehiloeng (150 g).

Pele u robala: khalase ea kefir e mafura a tlase.

Lijo tsa hoseng: mahe a mabeli a phehiloeng a kana; halofo ea tholoana ea morara kapa apole; tee e tala e sa tsoekere.

Lijo tsa hoseng tsa bobeli: salate ea litholoana e nang le seatla se seng sa morara o omisitsoeng; lero le sa tsoa hatisoa la apole.

Lijo tsa mots'eare: salate ea tamati le litlama; bohobe bo nang le lijo-thollo le chisi ea kottage; tee e sa tsoakoang.

Lijo tsa mantsiboea: nama e phehiloeng kapa lipepa tsa tlhapi; sopho ea meroho e sa besitsoeng; likomkomere tse ncha kapa tamati.