Ho ja lijo tse nepahetseng, kapa lijo tse nepahetseng, ho bolela se latelang: motho o fumana lijo tse ngata tseo 'mele oa hae o hlokang ho phela hantle letsatsi ka leng. E tlameha ho lula ho hopoloa hore ho senyeha ha limatlafatsi ho ka baka lefu le tšoanang le 'meleng ka bofokoli ba bona. Ka lebaka leo, ke phoso ho nahana hore lijo tse nepahetseng ke lijo tse sebelisoang feela bakeng sa tahlehelo ea boima ba 'mele.
Ka hona, phepo e nepahetseng ke eng?
Lijo tse leka-lekaneng ha li tšoane le batho bohle. Matla a letsatsi le letsatsi a motho a itšetlehile ka litekanyo tse sa tšoaneng, tse kenyeletsang tekanyo ea metabolisi, lilemo, thobalano ea motho, tekanyo ea mosebetsi oa hae oa boipheliso. Ka mohlala, bakhachane kapa basali ba anyesang ba ekelitse litlhoko tsa matla, tse khethiloeng ke boemo ba bona. Ha ho pelaelo hore phepo e nepahetseng bakeng sa basali ba karolong ena ea bophelo ba bona e ke ke ea kopana le lijo tse fanang ka phepo e nepahetseng bakeng sa boima ba 'mele.
Leha ho le joalo, kamehla re ka re ka melao e tloaelehileng ea phepo e nepahetseng. Matla a letsatsi le letsatsi a hloka rona
'mele o koahetsoe ke lihlahisoa tsa lihlopha tse hlano tse kholo.
Re li thathamisa:- bohobe, raese, lijo-thollo le pasta;
- litholoana le meroho;
- nama le litlhapi;
- lihlahisoa tsa lebese;
- mafura, oli le lipompong.
Kenyeletsa lihlahisoa tsa sehlopha ka seng ho lijo tsa hau tsa letsatsi le letsatsi - sena se bolela ho boloka lijo tse leka-lekaneng.
Na nka sebelisa lijo tse leka-lekaneng bakeng sa tahlehelo ea boima ba 'mele?
E, haeba u sa lebale ka melao ea eona ea motheo. Li re hloka hore re li boloke lijong tsa bona tse latelang:
- ho tloha ho 15 ho fihlela ho 20% ea lijo tsa letsatsi le letsatsi ho lokela ho koaheloa ka liprotheine - tse kang nama e khubelu, tlhapi, nama ea likhoho;
- ho tloha ho 50 ho ea ho 60 lekholong lijo tsa letsatsi le letsatsi li lokela ho koaheloa ka lik'habohaedreite - tse kang bohobe, raese, pasta, litapole, litholoana, meroho, linaoa;
- palo eohle ea mafura e lokela ho tloha ho 20 ho isa ho 30%. Ha ea lokela ho feta 30% ea lits'enyehelo tsa rona tsa matla a matla, ke hore, ligrama tse 33 tsa mafura ka 1000 lik'hilojule. Har'a mafura ana, 10% feela e ka ba liphoofolo, e leng ligrama tse 11 bakeng sa lik'hilojule tse 1000.
Lijo tse leka-lekaneng bakeng sa boima ba 'mele ka beke
Ho qeta moqoqo oa rona ka lijo tse nang le phepo e nepahetseng, re u fa likhetho tse 'maloa tsa menyetla ea boima ba' mele - o ka ba nka e le mohlala oa lijo tse nepahetseng ka beke.
Lijo tsa hoseng
- Bohobe bo le bong (kapa 2 crumbs) + 30 dikgerama tsa mafura a tlaase;
- 1 senoelo sa lebese 1.5% mafura + sengoathoana se le seng sa bohobe (30 grams) ka mahe a linotši kapa marmalade;
- 1 senoelo sa lebese 1.5% mafura + 30 grams flakes kapa 2 crumbs.
Sejo sa hoseng sa bobeli
- 2 litholoana kapa 1 khalase ea lero ntle le tsoekere.
Mantsiboea
- e phehoang ntle le oli e tsoang mahe a mabeli a nang le li-mushroom, eieee, pepere e tala. 1 karolo e nyenyane ea salate ea meroho e nang le likhaba tse peli tsa oli ea mohloaare + sengoathoana se le seng sa bohobe;
- Ligrama tse 120 tsa nama e phehiloeng + 1 tšebeliso e nyenyane ea salate ea meroho ka oli e le 'ngoe ea oli ea mohloaare + sengoathoana se le seng sa bohobe;
- Karoloana e nyenyane ea limela tse phehiloeng ka oli e le 'ngoe ea oli ea mohloaare + 30 dikgerama tsa mafura a tlaase;
- 2 nama ea kolobe shish kebabs + 1 e-na le kaka + e nyenyane ea salate e nang le teaspoon tse peli ea oli ea mohloaare;
- 1.5 likaroloana tse nyenyane tsa aubergini tse ajoang ka tomate, ka khase e le 'ngoe ea oli ea mohloaare + 4 likaroloana tse nyenyane tsa litapole tse phehiloeng + 30 dikgerama tsa mafura a mafura a tlaase + karoloana e le' ngoe ea bohobe;
- 150 dikgerama tsa litlhapi tse halikiloeng + 100 dikgerama tsa litapole tse phehiloeng + 1.5 lihoete tse phehiloeng ka teaspoon e le 'ngoe ea oli ea mohloaare;
- 200 grams a pasta e phehiloeng + 50 dikgerama tsa lijo tse tlaase tse mafura + 1 e nyenyane ea lijo tsa rantipole kapa salate ea tomate e nang le mehloaare e 4-5 le li-teaspoon tse peli tsa oli ea mohloaare.
Bosiu ba motlakase
- Litholoana tse 1.
Dinner
- 1 yogurt 0-2% mafura a lijo + 2 litholoana;
- 1 yogurt 0-2% mafura a phepo + 1 teaspoon mahe a linotsi + 8-10 linate + 2 breadcrumbs;
- 1 yogurt 0-2% mafura a lijo + likhabapo tse 2 tsa jeme + 8-10 lithane tse nyenyane;
- 1 tomoso e nang le sengoathoana se le seng (30 grams) ea mafura a mafura a tlaase, tamati, sekotoana se le seng sa ham e tsoang ho Turkey;
- 1 khalase ea lebese 0-2% mafura + 50 grams ea lijo-thollo.
Ho ja lijo tse leka-lekaneng ho ka nkoa e le lijo tse hlahisang lijo, hobane ho thusa ho lahleheloa ke lik'hilograma tse ngata ka nako e khutšoanyane. Ka nako e le 'ngoe, lijo tsena ke mohlala oa phepo e nepahetseng bakeng sa tahlehelo ea boima ba' mele, eo u tla lula u e-na le eona.