Tse ka Hare
Ho theola boima ba 'mele ho fihlela ho 8 kg ka matsatsi a 10.
Kakaretso ea likhalori tsa letsatsi le letsatsi ke 780 Kcal.
U batla ho theola boima ba 'mele ntle le ho lapa? Lijo tsa protheine li u loketse. Mokhoa ona oa khale oa ho fetola sebopeho o nkuoa ka nepo e le o atlehang ka ho fetisisa. O qetile lilemo tse ngata a thusa batho ho theola boima ba 'mele.
Melao-motheo ea lijo tsa protheine e kenyelletsa ho qheleloa ka thoko ha lihlahisoa tsa lik'habohaedreite lijong le khatiso e kholo ea lijo tse nang le protheine e ngata. Sena se etsa hore 'mele o qale ho tlosa mafura a mangata a bokeletseng ho oona.
Litlhoko tsa lijo tsa protheine
Etsa bonnete ba hore u ele hloko melao e latelang. U lokela ho ja makhetlo a 5 ka letsatsi ka likaroloana tse nyane, ntle le ho phunya pele u robala. Ho khothalletsoa ho hlophisa lijo tsa mantsiboea pele ho lihora tse 19-20. Ka nako e ts'oanang, ho bohlokoa haholo bakeng sa tahlehelo ea boima ba 'mele le bophelo bo botle ho fana ka khetho ho tšebeliso ea lihlahisoa tse tala, tse phehiloeng kapa tse phehiloeng. Ntho e ka sehloohong ke hore u se ke ua eketsa oli ha u pheha lijo.
Ho eletsoa ho noa bonyane lilithara tse 2 tsa metsi a hloekileng ka letsatsi. 'Me sena ha sea lokela ho etsoa nakong ea lijo, empa metsotso e 15-20 pele ho lijo kapa kamora nako e ts'oanang. Hape, nakong ea phepo ea protheine, ho kgothaletswa ho sebelisa li-multivitamini mme o se lebale ka koetliso ea lipapali.
Lijo li lokela ho ipapisa le lihlahisoa tse latelang:
- nama ea mofuta ofe kapa ofe;
- bohobe (ka bongata bo fokolang);
- tlhapi;
- mahe a kana (ha a fete likhomphutha tse 2. Matsatsing a 3);
- li-mushroom tse ncha kapa tse letsoai (eseng feela tse sitsoeng);
- meroho (ho kgothaletswa ho tsepamisa mohopolo kh'abeche, likomkomere, pelepele ea tšepe, tamati, radishes, radishes, celery);
- meroho e fapaneng;
- Lemons;
- oli ea mohloaare, linoko.
Har'a lino tse tahang, ntle le metsi, ho lumelloa ho noa tee le kofi, ntle feela le tsoekere. Hape ho molemo ho hana baemeli ba tsoekere.
Haeba u batla hore ho theola boima ba 'mele ho atlehe, ka sebele u lokela ho tela lihlahisoa tse latelang:
- tsoekere;
- li-confectionery;
- mahe a linotsi;
- lihlahisoa tsa phofo;
- lihlahisoa tsa lebese le tse lomositsoeng;
- li-sausage le lihlahisoa tse ling tsa boroso;
- sebete sa linonyana le liphoofolo;
- lihlahisoa tse entsoeng ka makotikoting le tse halikiloeng;
- pate;
- meroho e kang li-beet, lihoete, litapole, poone, sauerkraut le limela tsa leoatle;
- mehloaare, mehloaare;
- shrimp, squid, lithupa tsa lekhaba;
- lino tse nang le khabone le joala, litholoana le meroho tse kentsoeng ka har'a meroho, tseo tsoekere e kenngoang ho eona
Lijo tse setseng li ka jeoa, empa ka bongata bo fokolang. Taba ea mantlha e lokela ho ba lijong tse khothalletsoang. Ebe, ehlile, sephetho sa ho theola boima ba 'mele se tla fumaneha haufinyane.
Matsatsi a 10 a ho latela phepo ea protheine, o ka theola ho fihlela ho 8 kg. Haeba o hloka ho tšolla hanyane, khomarela mokhoa ona ho fihlela o fihlela sebopeho se lakatsehang.
Mohlala oa lijo tsa protheine bakeng sa matsatsi a 3
letsatsi 1
Lijo tsa hoseng: khoho e halikiloeng ea khōhō; lehe le phehiloeng.
Lijo tsa hoseng tsa bobeli: salate ea likomkomere le k'habeche e ncha, e nokiloeng ka oli ea mohloaare le lero le sa tsoa khutsuoa la lemone.
Lijo tsa mots'eare: tlhapi e halikiloeng ea tlhapi; salate ea k'habeche e tšoeu, tamati le likomkomere.
Seneke-thapama: selae sa nama ea khomo e phehiloeng; cauliflower e phuthetsoe ka batter ea mahe.
Lijo tsa mantsiboea: sekotlolo sa moro oa nama ea khomo o nang le salate ea meroho e lumelletsoeng (o ka eketsa li-champignon kapa mefuta e meng ea li-mushroom ho eona).
letsatsi 2
Lijo tsa hoseng: nama ea khoho e senang letlalo e nang le sepinichi.
Lijo tsa hoseng tsa bobeli: sopho e entsoeng ka mokopu.
Lijo tsa mots'eare: fillet ea nama ea kolobe e tšetsoeng ka har'a li-mushroom; salate ea likomkomere le radishes, e nōkiloeng ka marotholi a seng makae a oli ea mohloaare.
Seneke sa thapama: asparagase e nang le salate ea arugula.
Lijo tsa mots'eare: ho chesa kapa ho chesa litlhapi; kopanya makhasi a lettuce, litlama tse fapaneng le litlama tse fafalitsoeng ka lero la lemone.
letsatsi 3
Lijo tsa hoseng: pheha khoho e senang letlalo; khaola likomkomere ka k'habeche ea China le nako ka oli ea meroho.
Lijo tsa hoseng tsa bobeli: nama ea konyana e nang le parsley, dill mane le litlama tse ling.
Lijo tsa mots'eare: sopho ea sipinake ea tranelate; cutlet e nang le mouoane oa litlhapi.
Seneke sa thapama: khoho e halikiloeng ka pane e ommeng e nang le zucchini.
Lijo tsa mantsiboea: nama ea khomo e besitsoeng ka foil; meroho ea mouoane.
Liprotheine li ja li-contraindications
- Ha ua lokela ho latela lijo tsa protheine bakeng sa bakhachane nakong ea kanyeso, bana le bacha.
- Phepo e joalo ha e bontšoe bakeng sa lefu la tsoekere, mafu a sebete, liphio, pampiri ea meno, maloetse a mang a tebileng, kapa ha feela o ikutloa o fokola ebile o sa phele hantle.
Melemo ea Lijo tsa Protheine
- Molemo o ka sehloohong oa phepo ea protheine ke ho theola boima ba 'mele ntle le bohloko ba tlala.
- U ka ja lijo tse monate, tse monate (haeba u rata lihlahisoa tsa protheine), u se ke ua itšehla thajana 'me ka nako e ts'oanang u theole boima ba' mele.
- Ho phaella moo, e le molao, lijo tsa protheine li thusa ho ntlafatsa metabolism, e leng ho eketsang menyetla ea ho boloka liphello tse fumanoeng ka mor'a ho li latela.
Likotsi tsa phepo ea protheine
- Haeba u latela melao ea mokhoa oa protheine, 'mele o ka ba le khaello ea likarolo tsa bohlokoa, tseo hangata li hulang lijong tse thibetsoeng nakong ea lijo. Mokhathala, malaise, ts'ebetso e fokotsehileng, leqheka la lenala le letlalo le omeletseng li ka hlaha.
- Ntle le moo, phepo ea protheine e ka tsosa mojaro o eketsehileng liphio, hobane mokelikeli o fetelletseng oo 'mele o rerileng ho o salisa hantle o tla ntšoa ka ona nakong ea mokhoa ona.
- Ntle le moo, phepo e joalo e thusa ho ntša calcium 'meleng le ho baka mathata a amanang le khaello ea ntho ena.
Ho pheta lijo tsa protheine
Ha ho kgothaletswe ka matla ho sebelisa lijo tsa protheine haholo. Haeba u batla ho theola liponto tse ngata, ho se na mathata a bophelo bo botle, u ka e pheta hape, ka khefu ea bonyane khoeli.