Tse ka Hare
Ho theola boima ba 'mele ho fihlela ho 10 kg ka matsatsi a 14.
Kakaretso ea likhalori tsa letsatsi le letsatsi ke 700 Kcal.
Lijo tsa protheine li nkuoa ka nepo e le e 'ngoe ea litsamaiso tsa phepo e nepahetseng ka ho fetesisa - phepelo ea boima ba' mele. Lijo tsena tse ratoang li etselitsoe bophelo bo mafolofolo. Lijo tsa protheine li bonts'a katleho ea tsona ka ho fetisisa ka ho ikoetlisa ho eketsehileng sebakeng sa boikoetliso, boikoetliso, boikoetliso, sebopeho, jj bonyane makhetlo a 3 ka beke. Ntle le moo, lijo tsa protheine bakeng sa matsatsi a 14 li kenyelletsa bonyane lijo tse 6 ka letsatsi.
Lenaneo la lijo tsa protheine ha le kenye lijo tsohle tse nang le lik'habohaedreite haholo ebile le thibela mafura haholo. Lijo tsena tse nang le protheine e phahameng li laola lenane la lijo, hammoho le meroho le litholoana, e leng mehloli ea fiber, liminerale le livithamini tsa bohlokoa.
Lijo tsa protheine li hlahisoa ho vse-diety.com ka likhetho tse peli tsa menyu: matsatsi a 7 le matsatsi a 14. Katleho le karolelano ea likhalori tsa meno a hau li ts'oana ka ho felletseng, phapang e le 'ngoe feela ke nako ea phepo.
Litlhoko tsa lijo tsa protheine
Lijong tsa protheine ho hlokahala likhothaletso tse bonolo:
• ja bonyane makhetlo a 6 ka letsatsi;
• joala lijong tsa protheine ha boa lumelloa;
• u se ke ua ja kamora lihora tse 2-3 pele u robala;
• Lijo tsohle tsa lijo li lokela ho ba tsa lijo - li na le mafura a fokolang;
• o lokela ho noa lilithara tse 2 tsa metsi a se nang matsoai a tloaelehileng ka letsatsi;
Lenaneo la lijo tsa protheine le ka fetoloa ho latela litakatso le likhetho tsa hau ka matsatsi a mang, e le hore likhalori tsa letsatsi le letsatsi li se ke tsa feta 700 Kcal.
Letsatsi le 1 (Mantaha)
• Lijo tsa hoseng: kofi kapa tee.
• Lijo tsa hoseng tsa bobeli: lehe le salate ea moroho.
• Lijo tsa mots'eare: 100 g sefuba sa kana, 100 g raese.
• Lijo tse bobebe tsa thapama: 200 g ea chisi e nang le mafura a tlase.
• Lijo tsa mantsiboea: tlhapi e nang le mouoane 100 g (pollock, flounder, cod, tuna) kapa e phehiloeng ka salate ea meroho (100 g).
• Lihora tse 2 pele ho nako ea ho robala: khalase ea lero la tamati.
Lijo tsa letsatsi la 2 (Labobeli)
• Lijo tsa hoseng: kofi kapa tee.
• Lijo tsa hoseng tsa bobeli: salate ea k'habeche le lierekisi tse tala 150 g, croutons.
• Lijo tsa mots'eare: tlhapi e halikiloeng kapa e phehiloeng ea 150 g, 100 g ea raese.
• Lijo tse bobebe tsa motšehare oa mantsiboea: salate ea meroho (tamati, likomkomere, pelepele ea tšepe) ka oli ea mohloaare.
• Lijo tsa mots'eare: 200 g ea nama ea khomo e phehiloeng kapa e phehiloeng e phehiloeng.
• Pele u robala: khalase ea kefir.
Letsatsi la 3 (Laboraro)
• Lijo tsa hoseng: kofi kapa tee.
• Lijo tsa hoseng tsa bobeli: lehe, apole kapa lamunu kapa li-kiwis tse peli.
• Lijo tsa mots'eare: lehe, 200 g. Carrot salate ka oli ea mohloaare.
• Lijo tse bobebe tsa motšehare oa mantsiboea: salate ea meroho 200 g (k'habeche, lihoete, pelepele tsa tšepe).
• Lijo tsa mots'eare: 200 g ea nama ea khomo e phehiloeng kapa e phehiloeng e phehiloeng kapa e halikiloeng.
• Pele u robala: tee kapa khalase ea kefir.
Letsatsi la 4 (Labone)
• Lijo tsa hoseng: tee kapa kofi.
• Lijo tsa hoseng tsa bobeli: lehe, 50 g ea chisi.
• Lijo tsa mots'eare: 300 g. Mokoallo o halikiloeng ka oli ea mohloaare.
• Seneke-thapama: tholoana ea morara e nyane.
• Lijo tsa mantsiboea: salate ea meroho 200 g.
• Pele u robala: lero la apole 200 g.
Letsatsi la 5 (Labohlano)
• Lijo tsa hoseng: tee kapa kofi.
• Lijo tsa hoseng tsa bobeli: salate ea meroho 150 g.
• Lijo tsa mots'eare: 150 g. Litlhapi tse nang le mouoane, 50 g. Raese e phehiloeng.
• Lijo tse bobebe tsa thapama: 150 g ea salate ea rantipole.
• Lijo tsa mots'eare: apole e le 'ngoe.
• Pele u robala: khalase ea lero la tamati.
Letsatsi la 6 (Moqebelo)
• Lijo tsa hoseng: tee kapa kofi.
• Lijo tsa hoseng tsa bobeli: salate ea mahe le meroho 150 g.
• Lijo tsa mots'eare: 150 g ea letsoele la kana, 50 g ea raese e phehiloeng.
• Lijo tse bobebe tsa thapama: 150 g ea salate ea meroho.
• Lijo tsa mots'eare: lehe le 150 g. Carrot salate ka oli ea mohloaare.
• Pele u robala: tee kapa khalase ea kefir.
Matsatsi a 7 (Sontaha)
• Lijo tsa hoseng: tee kapa kofi.
• Lijo tsa hoseng tsa bobeli: apole kapa lamunu.
• Lijo tsa mots'eare: 200 g ea nama ea khomo e phehiloeng.
• Lijo tse bobebe tsa thapama: 150 g. Kase e bitsoang Cottage cheese.
• Lijo tsa mantsiboea: salate ea meroho 200 g.
• Pele u robala: tee kapa khalase ea kefir.
Letsatsi le 8 (Mantaha)
• Lijo tsa hoseng: tee.
• Lijo tsa hoseng tsa bobeli: apole.
• Lijo tsa mots'eare: 150 g ea kana, 100 g ea motoho oa buckwheat.
• Lijo tse bobebe tsa thapama: 50 g ea chisi.
• Lijo tsa mantsiboea: salate ea meroho 200 g.
• Pele u robala: tee kapa khalase ea kefir.
Letsatsi la 9 (Labobeli)
• Lijo tsa hoseng: kofi.
• Lijo tsa hoseng tsa bobeli: salate ea k'habeche 200 g.
• Lijo tsa mots'eare: 150 g ea kana, 50 g ea raese e phehiloeng.
• Lijo tse bobebe tsa thapama: 150 g ea salate ea rantipole.
• Lijo tsa mots'eare: mahe a 2 le selae sa bohobe.
• Pele u robala: tee kapa khalase ea kefir.
Letsatsi la 10 (Laboraro)
• Lijo tsa hoseng: tee.
• Lijo tsa hoseng tsa bobeli: salate ea meroho 200 g.
• Lijo tsa mots'eare: 150 g ea litlhapi, e fanoe ka 50 g ea raese.
• Lijo tse bobebe tsa thapama: lero la tamati 200 g.
• Lijo tsa mots'eare: tholoana ea morara e nyane.
• Pele o robala: tee, e ntšo kapa e tala.
Letsatsi la 11 (Labone)
• Lijo tsa hoseng: kofi.
• Lijo tsa hoseng tsa bobeli: lehe le le leng.
• Lijo tsa mots'eare: salate ea meroho 200 g.
• Lijo tse bobebe tsa thapama: 50 g ea chisi.
• Lijo tsa mots'eare: apole kapa lamunu kapa li-kiwis tse 2.
• Pele u robala: khalase ea kefir kapa tee.
Letsatsi la 12 (Labohlano)
• Lijo tsa hoseng: tee.
• Lijo tsa hoseng tsa bobeli: apole.
• Lijo tsa mots'eare: 150 g ea nama ea khomo e phehiloeng, 50 g ea raese.
• Lijo tse bobebe tsa thapama: 150 g. Salate ea k'habeche ka oli ea mohloaare.
• Lijo tsa mots'eare: mahe a 2.
• Pele u robala: khalase ea kefir kapa tee.
Letsatsi la 13 (Moqebelo)
• Lijo tsa hoseng: kofi.
• Lijo tsa hoseng tsa bobeli: salate ea meroho 200 g.
• Lijo tsa mots'eare: 150 g ea nama ea khomo e phehiloeng, 50 g ea oatmeal kapa motoho oa buckwheat.
• Lijo tse bobebe tsa thapama: khalase ea lero la lamunu.
• Lijo tsa mots'eare: 100 g ea litlhapi tse phehiloeng, 50 g ea raese.
• Pele u robala: khalase ea kefir kapa tee.
Matsatsi a 14 (Sontaha)
• Lijo tsa hoseng: tee.
• Lijo tsa hoseng tsa bobeli: chisi ea kottage 150 g.
• Lijo tsa mots'eare: 150 g ea litlhapi, 50 g ea raese e phehiloeng.
• Lijo tse bobebe tsa thapama: 150 g ea salate ea meroho.
• Lijo tsa mots'eare: mahe a 2 le selae sa bohobe.
• Pele u robala: khalase ea lero la tamati.
Litlhaloso tse amanang le lijo tsa protheine
Pele ho lijo tsena, etsa tlhatlhobo e tlamang ea bongaka, hobane phepo ea protheine ha ea lumelloa ho motho e mong le e mong ebile e thibetsoe ka botlalo.
1. ka ho kheloha ke mosebetsi oa pelo (le arrhythmias) le mafu afe kapa afe a eona;
2. lefu la sebete le lefu lefe kapa lefe la sebete;
3. nakong ea ho anyesa le ho ima;
4. ho se sebetse ha liphio;
5. bakeng sa bohloko ba manonyeletso kapa maloetse a amanang le ona;
6. le colitis, dysbiosis, pancreatitis e sa foleng le mafu a mang a mangata a tsamaiso ea lijo;
7. lijo li eketsa kotsi ea thrombosis mme ka hona ha e khothalletsoe botsofaling;
8. ka nako e fetang libeke tse 4.
Melemo ea lijo tsa matsatsi a 14 tsa protheine
1. Ha u ntse u ja lijo, u ka ikoetlisa kapa ua ikoetlisa hammoho le ho theola boima ba 'mele.
2. Lijong tsa protheine ha ho na tlala hobane lijo tsa protheine li siloa ho fihlela lihora tse 4 ka nako e telele, 'me lijo tse bobebe tsa menyu li ka tlase ho lihora tse 3 (ka lijo tse 6 ka letsatsi).
3. Ponahatso efe kapa efe ea bofokoli, mokhathala ka kakaretso, ho tepella, ho tsekela e tla ba nyane - ha ho bapisoa le lijo tse ling.
4. Lijo tsa protheine bakeng sa matsatsi a 14 ke e 'ngoe ea tse bonolo le tse bonolo ho li fokotsa.
5. Ntlafatso ea 'mele e hlaha ka mokhoa o rarahaneng - lirope li ba thata haholo, letlalo le tiile le ho hlasimoloha, boroko bo tloaelehile, cellulite ea fokotseha, maikutlo le ts'ebetso ea ts'ebetso lia eketseha - ka lebaka la meroalo e meng ha e ntse e fokotsa mafura.
6. Lenaneo le kenyelletsa fiber e ngata ea meroho, ka hona ho ka etsahala hore litšitiso mosebetsing oa mala li se ke tsa etsahala.
7. Sekhahla sa ho theola boima ba 'mele lijong tsa protheine ha se se phahameng ka ho fetisisa, empa liphetho tsa sona li fapane - haeba ho lateloa lijo tse nepahetseng, ho nona ha ho na ho ba teng nako e telele.
8. Ho ikoetlisa ha u ntse u ikoetlisa ho tla matlafatsa litlamorao tsa ho theola boima ba 'mele, ho u etse hore o be mosesaane hape o be motle.
Likotsi tsa phepo ea protheine matsatsi a 14
1. Lijo tsa protheine tsa matsatsi a 14 ha lia lekana hantle, leha li sebelisoa ka nako e le ngoe le ho ikoetlisa.
2. Ho phahama ka tšohanyetso khatello ea mali hoa khoneha.
3. Lijo tse tšeletseng ka letsatsi ha se tsa bohle.
4. Ho nahanoa hore litlelase lijiminiking - e leng ntho e sa etsahaleng ka mehla.
5. Ho pheta-pheta mofuta ona oa phepo ea protheine bakeng sa matsatsi a 14 ho ka etsahala eseng pejana ho khoeli.
6. Boloetse bofe kapa bofe bo sa foleng nakong ea lijo bo ka mpefala.
7. Li-vithamine, lintlha tsa morao-rao le liminerale nakong ea lijo ha li lekane bakeng sa 'mele mme litlamorao tse mpe li matlafala feela ka mejaro e meng. Ho hlokahala ho nka litokisetso tsa multivitamin kapa li-complexes tsa tsona.