Tse ka Hare
Ho theola boima ba 'mele ho fihlela ho 7 kg ka matsatsi a 7.
Kakaretso ea likhalori tsa letsatsi le letsatsi ke 880 Kcal.
Basali ba bangata ba bitsa oatmeal lijo tseo ba li ratang haholo. Ntle le moo, ke eena ea thusang ho theola boima ba 'mele ka potlako haholo. Lijo tsena li baballa 'me li bonolo. Ho phaella moo, eona, ka tlhokomelo e utloahalang, ha e thuse feela ho theola boima ba 'mele, empa hape le ho ntlafatsa bophelo bo botle le ho ntlafatsa' mele.
Bakeng sa matsatsi a supileng a bophelo lijong tsena, o ka tlosa liponto tse 5 ho isa ho tse 10 tse sa hlokahaleng. Empa, ehlile, o hloka ho utloisisa: haeba boima ba hau bo feteletseng bo se boholo, e ke ke ea fofa kapele joalo. Tsohle ke motho ka mong.
Litlhoko tsa lijo tsa oatmeal
Ena ke mono-diet, ke hore, sehlahisoa se le seng feela se lumelloang ho sebelisoa. Tabeng ena, oatmeal. Molao oa bohlokoa oa lijo ke hore ho thibetsoe ho ja lijo tsa mantsiboea kamora nako. Lijo tsa shoalane li lokela ho etsahala bonyane lihora tse 4 pele ho nako ea ho robala. Motšehare, o lokela ho noa metsi a hloekileng khafetsa (eseng soda); Sekhahla se tloaelehileng ke lilithara tse 2. Empa u ke ke ua noa motoho ka booona ka metsi.
Li-oat flakes tse thibetsoeng tse nang le li-additives, muesli, lijo-thollo tsa hoseng le lisebelisoa tse tšoanang. Ke lihlahisoa tse hloekileng feela, tsa tlhaho tse lumelloang. Ha u ja oatmeal, u se ke ua eketsa letsoai kapa tsoekere ho eona. Bakeng sa lino, li-tea tsa litlama ke khetho e ntle ka ho fetisisa.
Ho theola boima ba 'mele ho lijo tsena ho ne ho sebetsa ka hohle kamoo ho ka khonehang, ho molemo ho qala ka sethaleng sa ho hloekisa. 'Me raese e tla u thusa tabeng ena. Kahoo, beke pele ho oatmeal, haeba ho khoneha, ho molemo ho bua le eena (ka ho toba, ho noa jelly ea raese). E lokiselitsoe habonolo feela: 4 tbsp. l. raese o hloka ho tšela litara e le 1 ea metsi, 'me u tlohele ho ritela bosiu bo le bong. Hoseng, e phehe sebakeng se fokolang sa setofo sa hau ho fihlela u fumana jelly. Joale pholisa sejana sena 'me u se noe ka mpeng e se nang letho. Ka mor'a moo, ho eletsoa hore u se ke ua ja lihora tse 4-5. Joale u ka ja seneke. Ha e le hantle, ke ntho e lakatsehang hore lijo li nepahetse ebile li phetse hantle. Empa ke habohlokoa hore u se ke ua ja lijo tsa mantsiboea ka mor'a lihora tse 4 pele ho phomolo ea bosiu (feela joaloka lijo tsa motheo tsa oatmeal).
Ha e le karolo e latelang ea ho theola boima ba 'mele, beke ena e tla sebelisoa ho oatmeal e hloekileng. Ho molemo ho sebelisa lijo tse fokolang. Sena se tla fokotsa menyetla ea ho kopana le tlala bonyane. Ho eletsoa ho ja 200 g ea lijo lihora tse ling le tse ling tse 'maloa, mohlala, ho 7-00, 10-00, 13-00, 16-00 le 19-00.
ho pheha diresepe li-porridges li bonolo. Ho na le tse peli tsa tsona.
First: tšela metsi a belang holim'a lijo-thollo ka bosiu bo le bong, hoseng e se e loketse ho sebelisoa.
ea bobeli: Pheha oatmeal ho fihlela e tenya (ho fihlela metsotso e 15 - ho latela moetsi), metsi a belang.
Lijo tsa oatmeal li hanyetsana
Ho ke ke ha khoneha ho theola boima ba 'mele ho lona bakeng sa ba sa mamellaneng le mofuta o fe kapa o fe oa lijo-thollo.
Hape, litsebi ha li khothaletse lijo tsena bakeng sa ba nang le ts'oaetso ea tšebetso ea meno kapa ba nang le mafu a pelo le methapo. Ho seng joalo, mafu ana a ka mpefala ka linako tse ling.
Melemo ea lijo tsa oatmeal
1. Molemo, oa pele, ke hore li-oats ka botsona, sehlahisoa se molemo, seo ho sona ho bolokiloeng likarolo tse ngata tse hlokahalang bakeng sa 'mele. Haholo-holo, oatmeal e na le melemo e mengata ea bophelo bo botle joalo ka tšepe, chromium, magnesium, zinki, nickel. Hape har'a livithamine tse ngata tse teng lijong tsa lijo-thollo, vithamine H. e nka sebaka sa boikhohomoso. E na le li-acid tse ngata tsa pantothenic le niacin.
2. Oatmeal e boetse e na le fiber le li-amino acid, 'me sena se kenya letsoho tšebetsong e nepahetseng ea mpa.
3. Ha u ja, u thusa 'mele oa hau ho lahla litlolo tse litšila le litšila tse fapaneng,' mala o ba motle 'me oa hohela.
4. Likotsi tsa bophelo bo botle tse amanang le ho theola boima ba 'mele lijong tse joalo lia fokotsoa.
5. Boima ba 'mele bo lokolloa hantle le ka nepo.
6. Letlalo ha le lahleheloe ke ho tiea, empa le ba le ponahalo e phetseng hantle.
7. Oatmeal e boetse e thusa ho eketsa boits'ireletso.
8. Maikutlo a tlala le lijo tsa oatmeal a ke ke a u etsa hore u utloe hantle, e leng bonase e ntle.
9. Har'a tse ling, ho bohlokoa ho hlokomela tse latelang: haeba kamora ho theola boima ba 'mele lijong tsa oatmeal o ja hantle, liponto tse eketsehileng li ntse li tsoela pele butle empa ka' nete lia u tlohela.
10. Ho tloha ha pampiri ea mala e ntlafetse, 'me' mele o ile oa tlosa chefo. 'Me joale ba kenya letsoho ho eketsa boima ba' mele 'me, ka hona, ba ba thibela ho mo lumelisa ntle le bohloko. Hoa hlokahala ho tlohela lijo ka nepo, ha e le hantle, butle-butle. Lumella oatmeal hore e lule e le hlooho ea lijo tsa hau qalong ea bophelo ba hau. Eketsa litholoana, meroho hang-hang, joale protheine e nang le mafura a tlaase (mahe, nama e se nang letlalo), lebese le tlaase le lihlahisoa tsa lebese. Tabeng ena, ka sebele u ka arohana le lik'hilograma tse hloiloeng nako e telele, 'me mohlomong, esita le ka ho sa feleng.
Likotsi tsa lijo tsa oatmeal
1. Likotsi li kenyeletsa taba ea hore ho sebelisa sehlahisoa se le seng ho ka tena, haholo-holo ho bao e seng barati ba oatmeal ba chesehang.
2. Bakeng sa batho ba bang, lijo tse joalo li baka bofokoli kapa li baka mathata a pampiri ea meno (haholo-holo, ketsahalo ea ho patoa).
3. Hopola hore oatmeal tahlehelo ea boima ba 'mele ke lijo tsa mono, ka hona ha ua lokela ho nkoa ke eona! Ka ho fetisisa, thupelo ea oatmeal e ka eketsoa ho fihlela matsatsi a 10. 'Me joale ha ho kgothaletswe ho etsa sena. E, ntle ho pelaelo, oatmeal e ruile ka mokhoa o rarahaneng oa likarolo tse molemo. Empa ka nako e ts'oanang, sehlahisoa sena se na le phytic acid. Eena, a bokellana 'meleng, o khona ho qala ho ntša calcium ho eona.
4. Ha u theola boima ba 'mele lijong tsena, ho bohlokoa hore ho nkoe mochini oa vithamine le diminerale ho ts'ehetsa' mele. Ntle le moo, phepo e joalo ke khatello e itseng ho eena.
Ho pheta lijo tsa oatmeal
Bo-rasaense ba phepo e nepahetseng ba eletsa ka matla khahlanong le ho pheta-pheta lijo tsa oatmeal pele ho matsatsi a 14. Haeba u rata ho theola boima ba 'mele ka oatmeal,' me u batla ho theola boima ba 'mele hanyenyane, sheba ka potlako lijo tse ling tse kenyelletsang oatmeal, empa tse fapaneng haholo ho latela khetho ea lijo.