Litsebi tsa phepo ea phepo li hlahisitse lijo tse kholo tsa ho ja boima ba 'mele, empa hase tsona kaofela tse sebetsang hantle le tse sireletsehileng. Lijo tsa mafura ke khetho ea lijo tsohle tse loketseng batho ba lilemo tsohle ebile ha li na phello e mpe bophelong.
Nka fokotsa boima ba 'mele ka lijo tsa lebese?
Lijo tse thehiloeng ho sehlahisoa se le seng kapa tse peli tse tšoanang li bitsoa mono-dijo. Lijo tsena li senyeha ka potlako, empa ho lahleheloa ke boima ke ho fokotsa mesifa ea mesifa, eseng ka ho fokotsa palo ea mafura. Lijo tsa mono li kenyelletsa lijo tsa lebese. Ka matsatsi a seng makae a ho shebella lijo tse joalo, o ka lahleheloa ke lik'hilograma tse 3 tsa boima ba 'mele. Ho fapana le li-mono-diet tse ling, ho theoha ha 'mele ho thusa' mele ho fumana limatlafatsi tse bohlokoa 'me ho bonolo ho mamella matsatsi a lijo.
Lijo tsa mafura bakeng sa ho hōla ka potlako
Ho etsa bonnete ba hore 'mele ha o na khatello ea kelello lebese la mono-lijo, ho kgothaletswa ho eketsa mefuta e meng ya dihlahiswa ho menu ya mofuta ona oa phepo. Hangata lijong tsa lebese li kenngoa meroho le litholoana , ka hona, lijo tsa lebese bakeng sa ho hōla tse fokolang li ka ba le mosa o joalo:
- lebese la mono-lijo;
- Lijo tsa mafura le limela tsa meroho;
- lebese le lijo tsa banana;
- lebese le lijo tsa litholoana;
- lijo tsa lebese-curd;
- Lijo tsa mafura le limela tsa meroho.
Mefuta e fapa-fapaneng ea lijo tsa lebese e etsa hore ho khonehe ho khetha ho eona e loketseng haholo bakeng sa sebōpeho se itseng. Haeba motho a e-na le mekhoa ea ho mamella lijo tse thata, joale ho lokela ho fuoa mefuta e meng ea lijo tse fapa-fapaneng. Lijo tse bonolo ka ho fetisisa tse tsoang ho tsena ke lijo tsa lebese le li-curd, tse rarahaneng haholo - lebese la mono-lijo.
Lijo tsa lebese
Lijo tsa lebese li u lumella ho kopanya banana le lebese nakong ea lijo. Libanana ke mohloli o eketsehileng oa limatlafatsi tse nang le phello e nepahetseng mekhoeng ea ho senya lijo le ea mesifa. Lijo tsa lebese ka matsatsi a mararo li na le lijo tsa letsatsi le letsatsi tsa 0.75 litres tsa lihlahisoa tsa lebese, 350 g ea libanana, khalase ea tee ea litlama le 2 a etsang dilitara tse metsi a hloekileng. Ho noa metsi ka bongata sena ho hlokahala, kaha ho thusa ho tlosa lintho tse kotsi tse tsoang 'meleng ebe o potlakisa metabolism.
Ka mofuta ona oa phepo e nepahetseng, re bua ka tšebeliso ea lebese le hloekileng. Haeba mokhoa oa ho senya lijo o senya lebese le lecha, joale o ka nkeloa sebaka ke lihlahisoa tse entsoeng ka lebese. U ka boela ua ja kefir le yazhenka ho e-na le lebese haeba lijo li thata ho mamella. Ho lumelloa hore ho be le lebese le ncha le lihlahisoa tsa lebese le bolila. Ho lahleheloa ke boima ka thuso ea lebese ho thusa ho tlosa 2-3 lik'hilograma tsa boima ka matsatsi a mararo.
Lijo tsa mafura le limela tsa meroho
Lijo tsa lebese le tsa meroho li nka beke 'me li u lumella ho lahleheloa ke lik'hilograma tse 3 tsa boima bo feteletseng. Lijo tsa mafura le limela tsa meroho, lijo tse nang le bohobe, meroho, litholoana le cottage chisi, li bonolo ho feta mefuta e meng ea lijo tsa lebese. Nomoro e lumelletsoeng ea lihlahisoa e lokela ho ajoa bakeng sa letsatsi lohle e le ho ja lihora tse ling le tse ling tse 3-4. Pakeng tsa lijo, noa metsi a mangata a hloekileng. Lijo li na le:
- lebese la mafura a fatše - 250-300 di ml;
- meroho ea limela ka bongata bo sa lekanyetsoang;
- salate ea meroho ntle le ho apara - 350 g;
- tholoana ea litholoana - 250 g;
- bran bohobe - 1 sengoathoana;
- chisi ea kottage - 50 g;
- tee e tala ntle le tsoekere ka bongata.
Lijo le lebese la cottage li ja
Lijo tsa lihlahisoa tsa lebese le cottage chisi li ka nka matsatsi a mararo ho isa ho a mahlano. Mokhoa oa matsatsi a mahlano oa lijo ha o felle feela ka ho lokolloa ha boima bo feteletseng, empa hape ho thusa ho hloeka ha pampiri. Lijo tsa lebese le cottage chisi li na le mofuta ona:
- lijo tsa hoseng: khalase ea yogurt ea tlhaho kapa ea biokefir, litholoana tse seng tsa phepo;
- lijo tsa hoseng tsa bobeli: ligrama tse 100 tsa phala, ligrama tse 100 tsa chate ea kottage, khalase ea lebese le hloekileng;
- Mantsiboea: lee le phehiloeng, lesela la casserole (letsatsi le hlahlamang lijo tsena tsa motšehare li nkeloa sebaka ke ho sebelisoa ha salate ea meroho e apereng ka yogurt), khalase ya yazhenka;
- lijo tsa motšehare: khalase ea kefir e tlaase.
Lijo tsa lebese bakeng sa baatlelete
Haeba ho latela melao e itseng, lebese le khothalletsa ho lahleheloa ke boima ba 'mele, empa baatlelete ba ananela lijo tsa lebese bakeng sa ho thusa ho haha mesifa le ho tlatsa' mele ka limatlafatsi. Lihlahisoa tsa baatlelete li lokela ho ba le makhetlo a mararo palo ea protheine. Mananeo a protheine a batho ba amehang lipapaling a ka shebahala tjena:
- lijo tsa hoseng: libanana tse peli, ligrama tse 200 tsa cottage chisi le 1 tbsp. tranelate e bolila, khalase ea tee ka lebese;
- lijo tsa hoseng tsa bobeli: khalase ea yogurt ea tlhaho, karolo ea boraro ea tile e bohloko ea tsokolate ;
- lijo tsa mantsiboea: sopho leha e le efe kapa lijo tsa lijo-thollo tse nang le botoro, sengoathoana sa nama e phehiloeng, selae sa bohobe ba lijo-thollo, salate ea meroho, khalase ea tee ntle le tsoekere kapa khalase ea letheka;
- Lijo tsa lijo tsa motšehare: omelet, salate ea meroho, sengoathoana sa lijo-thollo, khalase ea lebese;
- snack pele ho bethe: khalase ea lebese bo bolila seno.