Ba re koetliso ke katleho ea 20% ea ho theola boima ba 'mele,' me lijo tsa lefats'e ke 80%. Ha e le hantle, ke phoso ho tšepa ntho e 'ngoe ho tse peli - ntle le phepo e nepahetseng (eo re e bolelang ka "lijo"), ha ho na lik'hilograma tse tla sheba ka mpeng ea hao mafura,' me ntle le koetliso-li ke ke tsa hlaha.
Ka kakaretso, o ne u ke ke ua rata ho dodge joang, mme u se na lijo tsa ho chesa mafura kae kapa kae. Ka hona, tsoela pele.
Lijo tsa ho chesa mafura
Lijo tsa lijo bakeng sa tahlehelo ea boima ba 'mele - hase kcal 500 ka letsatsi. Ha e le hantle, ho theoha ho joalo ka lik'halori feela ho lebisa ho bokellaneng ha mafura, hobane 'mele o tšaba tlala. Empa ho kenyelletsa lijo tse potlakisang metabolism lijong ho tla thusa haholo.
Pele ho tsohle, lijo tsa mafura a chesang li thehiloe ho sebelisoa ha metsi, e leng metsi. E le hore o tlose lihlahisoa tsohle tse bolaeang, potlakisa metabolism le ho etsa hore mafura a tuke , o lokela ho noa ka lilithara tse 2 ka letsatsi.
Matsoelletseho a mangata bakeng sa tahlehelo ea boima ba 'mele ke motsoako oa boholo ba liprotheine le likarolo tse lekaneng tsa lik'habohaedreite le mafura. Lintho tsena tse tharo li hlokahalang, ke feela protheine e mafura a tukang. Lebaka le bonolo - ho na le lihlahisoa tse re ruisang ka matla, empa ho na le tse hlokang ho hongata ho rona ho feta ho itlhahisa. Sena ke seo liprotheine li leng sona - lihlahisoa tse nang le lik'halori tse mpe. Lijo tse ntlehali tsa protheine bakeng sa lijo:
- ntlo ea kottage ho fihlela mafura a 5%;
- ho hlahisa likarolo tse 2% tsa mafura;
- lebese ho fihlela ho 2% mafura;
- yoghurt 1% fat content;
- tranelate e bolila ho mafura a 15% (kapa, ho molemo, nka sebaka ka yogurt);
- e chesa ho fihlela ho 25% ea mafura.
Ho phaella lihlahisoa tsa lebese, re hloka protheine ea sebele ea liphoofolo - tlhapi le nama. Hape, tlhapi e ntle, kaha liprotheine tsa eona li silafatsoa hantle.
'Me oli e tloaelehileng ka ho fetisisa ea mafura ke vithamine C. E fumanoa ho monokotšoai o mong le o mong, citrus le salate. Ho lumeloa hore batho ba jang setsi se seholo sa ascorbic acid letsatsi le leng le le leng ba lahleheloa ke 25% ho feta ba qoba vithamine C.