Lijo tsa linate, matsatsi a 5, -3 kg

Ho theola boima ba 'mele ho fihlela ho 3 kg ka matsatsi a 5.

Kakaretso ea likhalori tsa letsatsi le letsatsi ke 680 Kcal.

Linate ke ntlo ea polokelo ea tlhaho ea lintho tse ngata tsa bohlokoa. Leha e na le lik'halori tse ngata haholo, linate ha li sebelisoa hantle li ka thusa ho theola boima ba 'mele.

Litlhoko tsa lijo tsa linate

Mekhoa ea linate bakeng sa ho fetola palo e hlahisoa ka mefuta e fapaneng. Linate ke lijo tse mafura, ka hona lijo tse ngata tsa linate li phela hakhutšoanyane.

U ka itloaetsa feela matsatsi a ho itima lijo ka linate, empa e seng makhetlo a fetang le le leng kapa a mabeli ka beke. Kahoo ka khoeli, ka kotsi e fokolang ea bophelo bo botle, o ka theola liponto tse ling tsa 3-4. Nakong ea letsatsi la ho itima lijo, o hloka ho ja ligrama tse 100 tsa linate (o ka kopanya mefuta e fapaneng). Leka ho ja hanyane ka hanyane mme o hlophise bonyane li-mini-4-5 ka letsatsi. Ho lumelloa ho tlatselletsa lijo tsa linate ka tee e tala e sa tsoekere le metsi a hloekileng a se nang khabone. E le molao, ka letsatsi le le leng la ho itima lijo, ho theola boima ba 'mele ke 0,5-1 lik'hilograma (ho latela litšobotsi tsa' mele).

U ka theola boima ba 'mele ho isa ho li-kilogramme tse peli Lijo tsa linate tsa matsatsi a XNUMX, lijo tsa letsatsi le letsatsi tse kenyelletsang ts'ebeliso ea 50 g ea linate, 100 g ea litlhapi kapa likhoele tsa likhoho, hammoho le likomkomere le tamati. Ho kgothaletswa ho hana letsoai nakong ea lijo. Haeba sena se u thatafalla, bonyane u se ke oa tšela lijana letsoai haholo. Eketsa nako ea lijo tsena tsa linate ho fihlela matsatsi a mahlano ho a khonahala haeba o eketsa khalase ea sehlahisoa sa lebese se belisitsoeng (mohlala, kefir kapa yogurt), e se nang mafura kapa 1% lenaneng la letsatsi. Likhethong tsohle tsa phepo e nepahetseng ea linate, ho molemo ho khomarela lijo tse fokolang. Sena se tla thusa ho qoba tlala e matla mme, ka lebaka leo, ho senyeha ha mokhoa ona.

Haeba o sitoa ho nahana bophelo ba hau bo sena litholoana, o ka ba le boiphihlelo Lijo tsa litholoana tsa linate… U ka khomarela ho eona ho fihlela ho matsatsi a mararo ho isa ho a mane. Ha u khetha litholoana tse tla jeoa, ho molemo ho khetha lihlahisoa tsa mofuta o se nang starchy. Hoseng, ka ho khetheha ka halofo ea pele ea hora ka mor'a ho tsoha, u lokela ho noa khalase ea lero le sa tsoa hatisoa. Kamora lihora tse 2, ja litholoana tse 2 tseo u li ratang haholo le linate tse 'maloa. Ebe u pheta tatellano le ho hlophisoa hoo e ka bang: lero, litholoana tse nang le linate le linate feela. Ha ua lokela ho ja ligrama tse fetang 100 tsa linate ka letsatsi. Noa maro a mangata - bonyane likhalase tse robeli tsa metsi a hloekileng ka letsatsi.

Haeba lijo tse reriloeng li bonahala li le thata ho uena, u ka khetha ho Lijo tsa matsatsi a 10 tsa linate, ka mor'a moo, e le molao, hoo e ka bang lik'hilograma tse 3-4 tsa boima bo feteletseng le tsona lia fela. Lenaneo la lijo le bonolo, ka hona, ntle le ho sebetsa hantle mabapi le ho theola boima ba 'mele, le ka hloekisa' mele le ho ntlafatsa tšebetso ea lona. Litlhoko tsa mantlha tsa mokhoa ona oa linate li kenyelletsa taba ea hore pele ho tsohle o hloka ho re "che" ho lijo tse tsoekere le tse nang le setache. Re beha limenyemenye tsena tse nang le likhalori tse ngata ka litholoana tse omisitsoeng, linate hammoho le meroho le litlama tse fapaneng. U ka ja motoho (hantle hoseng haholo), ua noa litholoana le li-compote tsa litholoana tse omisitsoeng ntle le tsoekere. Ho khothalletsoa lijo tse tharo ka letsatsi. Ho fana ka lijo hanngoe ha hoa lokela ho feta 250 g.

E le hore boima bo lahlehileng bo se ke ba khutla kamora ho ja, ho hlokahala hore o tsoe ho eona ka nepo. Hoa hlokahala ho kenyelletsa lijo tse neng li hanetsoe pele butle-butle le ho eketsa likhalori tsa lijo hantle hantle. Leka ho boloka mekhoa e nepahetseng ea ho ja nakong e tlang - ja likaroloana tse nyane le tse nyane, boloka puso ea ho noa le ho ba metsoalle ea lijo tse phetseng hantle.

Lenane la lijo tsa linate

Mohlala oa phepo e nepahetseng bakeng sa matsatsi a 3

Lijo tsa hoseng: salate ea likomkomere le tamati; 25 g ea li-cashews le tee e tala.

Snack: likomkomere.

Lijo tsa motšehare: 100 g ea fillet ea khoho e phehiloeng.

Seneke sa thapama: ligrama tse ka bang 25 tsa lialmonde.

Lijo tsa mots'eare: tamati.

Mohlala oa phepo e nepahetseng bakeng sa matsatsi a 5

Lijo tsa hoseng: salate ea tamati le likomkomere.

Seneke: 25 g cashews; tee e tala.

Lijo tsa mots'eare: 50 g ea fillet ea tlhapi e besitsoeng le salate ea tamati le likomkomere; 25 g, walnuts

Seneke sa thapama: khalase ea kefir kapa yogurt e se nang letho.

Lijo tsa mantsiboea: 50 g ea khoele e phehiloeng ea kana; kopi ea tee.

Mohlala oa lijo tsa linate tsa litholoana matsatsi a 3-4

Lijo tsa hoseng: khalase ea lero la grapefruit.

Seneke: salate ea apole-lamunu le li-cashews tse 30 g.

Lijo tsa motšehare: 200-250 ml ea lero la ciliegia.

Seneke sa thapama: salate ea tholoana ea morara, apole le lamunu (50 g ea tholoana ka 'ngoe); Li-walnuts tse 2-3.

Lijo tsa mantsiboea: ligrama tse ka bang 30 tsa lialmonde.

Lijo tsa linate matsatsi a 10

Mehlala ea lijo tsa hoseng:

1. Salate, e kenyeletsang litamati, arugula, lialmonde, tse nokiloeng ka oli ea mohloaare e nyane; kofi.

2. Selae sa pizza ea hlama e omeletseng le litamati, litlama tse fapaneng, chisi e mafura a tlase le linate tse hahiloeng (li-cashews ke khetho e ntle).

3. Casserole e tsoang chisi e nang le mafura a tlase le lialmonde, tse ka nkoang ka lero la lamunu; kopi ea tee e tala.

Mehlala ea lijo tsa mots'eare:

1. Sekotlolo sa sopho e entsoeng ka fennel, litapole, lettuce, linate tse fatše le marotholi a mabeli a oli ea mohloaare; khalase ea tamati kapa lero la mokopu.

2. Ho fanoa ka sopho e entsoeng ka basil; litapole tse 'maloa tse besitsoeng; makhasi a lettuce le khalase ea yogurt ea tlhaho.

3. Salate ea li-mushroom tse phehiloeng le linate, tse lumelloang ho ba le 1 tsp. romo e babang; litholoana tse seng kae tse omisitsoeng le khalase ea lero la litholoana.

Mehlala ea lijo tse bobebe

1. Linate tse seng kae tse tsoakiloeng le morara o omisitsoeng.

2. Li-walnuts tse 'maloa le apole e tala.

3. Matsatsi a 'maloa le linate tse' maloa.

Mehlala ea lijo tsa mantsiboea:

1. Likhaba tse 'maloa tsa oatmeal, tse phehiloeng ka metsing; senoelo sa setlama kapa tee e tala.

2. Salate ea chisi e se nang mafura, spinach, marotholi a seng makae a oli ea mohloaare; Tee ea hibiscus.

3. Salate ka lihoete tse khethiloeng le tranelate e nyenyane e bolila; compote ea litholoana tse omisitsoeng.

Litlhaloso tse amanang le lijo tsa linate

  1. Lintho tse ka sehloohong tse hanyetsanang le mokhoa oa linate li kenyelletsa linako tsa bokhachane, ho anyesa, lilemo ho fihlela ho lilemo tse 18 le batho ba tsofetseng.
  2. U ke ke ua ja linate haeba ka bomong u sa mamelle sehlahisoa sena, hammoho le haeba u na le sebete kapa mafu a mala.
  3. Taba e 'ngoe ea ho boloka lijo tsa linate ke boteng ba psoriasis kapa eczema.
  4. Ke lialmonde tse sa buelloang bakeng sa ho otla ha pelo, le makotomane bakeng sa lefu la tsoekere le mafu a sebete.
  5. Ho buisana le ngaka ke ntho e lakatsehang haholo pele u qala ho ja.

Melemo ea Lijo tsa Nut

  1. Ntle le taba ea hore lijo tse nang le linate li thusa ho ntlafatsa palo ena ka nako e khuts'oane, e khona ho matlafatsa 'mele ka likarolo tsa bohlokoa.
  2. Li-walnuts li tsejoa ka ho matlafatsa boko, ho ntlafatsa mohopolo, esita le ho thibela khatello ea maikutlo. Ts'ebeliso ea bona e tloaelehileng (ehlile, ka tekano) e thusa ho sebetsana ka katleho le maemo a methapo, e fa 'mele mamello le matla. Mofuta ona oa linate o thusa haholo maloetse a kang khatello ea mali, atherosclerosis, mafu a pelo le methapo.
  3. Li-hazelnuts li bitsoa "nama ea meroho". E ruile haholo liprotheine le li-amino acid 'me e hlile e ka bapisoa le lihlahisoa tsa liphoofolo. Likarolo tse peli ho tse tharo tsa motsoako oa makotomane ke unsaturated fatty acids: palmitic, stearic, myristic, oleic. Li-antioxidants tse fumanoang ka makotomane li na le matla a ho loantša li-radicals tsa mahala tse kotsi, 'me calcium le potasiamo li molemo haholo bakeng sa ts'ebetso e tloaelehileng ea tsamaiso ea methapo.
  4. Lialmonde li ne li sebelisetsoa ho phekola maloetse a mala le tsamaiso ea genitourinary Mehleng e Bohareng. Ho phaella moo, linate tsena normalizes setuloana, ho fana ka e le hantle phello laxative. Ka tsela eo, bakeng sa maloetse a pampitšana ea meno, o ka sebelisa lebese la almonde, le entsoeng ka ho sila lialmonde le ho li hlapolla ka metsing. Nete ​​ena e thusa haholo bakeng sa ho hlobaela, maemo a asthenic le khatello ea maikutlo.
  5. Ha e le cashews, nate ena e sebelisoa e le tonic e akaretsang bakeng sa ntaramane, asthma ea bronchial le mafu a mang a vaerase, hammoho le ts'oaetso e amang tsamaiso ea mali le phefumoloho.
  6. Haesale li-pistachio li ntse li bitsoa "ho nchafatsa" linate. Mme bohle re leboha hore ba na le livithamini tse ngata E, B le li-antioxidants tse rarahaneng. Li-carotenoids, tse nang le li-pistachio tse ngata, li thusa ho ntlafatsa pono le ho theola k'holeseterole e mpe.
  7. Kahoo ho kenyelletsa linate tse nyane lijong, haeba ho se na li-contraindication tsa ts'ebeliso ea tsona, li ke ke tsa ba kotsi ho sa tsotelehe.

Likotsi tsa lijo tsa linate

  • Likotsi tsa lijo tsa linate li kenyelletsa taba ea hore mefuta e meng ea eona (matsatsi a mararo, matsatsi a ho itima lijo) e na le lijo tse fokolang. Ka hona, leha o khotsofetse ka linate ka botsona, o kanna oa lapa.
  • Haeba u tloaetse ho ja haholo 'me u itumella ho ba kotsi, nakong ea lijo u ke ke ua khona ho etsa ntle le boiteko bo matla ba boikhethelo, hobane u tla hloka ho tela, bonyane lipompong le lijo tse nang le setache.
  • Ho bohlokoa hape ho tseba hore mokhoa ona o ke ke oa lahla likhilogerama tse ngata, ka hona o loketse feela ba hlokang ho theola ho fihlela ho 5 kg. Haeba u na le boima bo bongata bo fetelletseng, mokhoa o le mong oa linate o ke ke oa o etsa.

Ho sebelisa lijo tsa linate hape

Lijo tse phetoang khafetsa ka linate (ho sa baloe matsatsi a ho itima lijo) ha lia lokela ho sebetsoa hofeta hanngoe khoeli le khoeli le halofo. Sena se sebetsa ho mekhoa eohle ntle le ea matsatsi a 10. Ho sena, halelele, ha ho ratehe ho lula hangata ho feta hanngoe likhoeling tse ling le tse ling tse 2-3.

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