Libeke tse peli hase nako ea sebele ea ho theola boima ba 'mele. Haeba u etsa qeto ea ho nka mohato ona ho sa tsotellehe liteko tsa ho lapa ka matsatsi a mabeli 'me u fumane phetho "e tšoanang" - rea u leboha. Bonyane, ha ho na lijo tse kang libeke tse peli tse ka bakang tšenyo e ngata ho bophelo ho feta ho itima lijo le ho robala. Leha ho le joalo, lijo tsa matsatsi a 14 li boetse li na le mekhabiso ea tsona, e lokelang ho hlokomeloa, e le hore e se ke ea senya 'mele oa hao.
Melao ea lijo tsa libeke tse peli
Ntlha ea pele, lijo tsohle tsa matsatsi a 14 li lokela ho kopanngoa le ho ikoetlisa, ho ikoetlisa, ho ikoetlisa ho ikoetlisa, ka kakaretso, tsela e sebetsang ea bophelo. Ka lebaka leo, menu ea hau e lokela ho u fa matla a lekaneng bakeng sa mesebetsi ea lipapali. Ho lahleheloa ke tefo ntle le lipapali ho ka fana ka sephetho se setle ho sekala, empa botle bo ke ke ba u eketsa.
Lijo tsa ho lahleheloa ke boima ka matsatsi a 14 li fana ka lijo tsa mefuta e 5 -6 ea nako e le 'ngoe, lilithara tse 2 tsa metsi tafoleng ka letsatsi, le ho khaotsa lijo ka lihora tse 3 pele ho robala. Kaha ho na le lijo tseo u li khethang, likhetho tse ling li sa ntsane li le teng, re khothalletsa hore u kopane le tahlehelo ea boima ba 'mele ka ho nka li-complextivitamin complexes.
Liprotheine tsa lijo
Protheine ea tahlehelo ea boima e tla bonahala eka e ja lijo tse thata ka matsatsi a 14 bakeng sa batho ba sebelisitsoeng haholo ho lijo tse nang le lik'habohaedreite - lijo-thollo, pasta, lijo-thollo, litapole, joalo-joalo.
Lijo tsena li khethiloe 'me li khothalletsoa ho baatlelete ba bohlokoa haholo ba ho lahleheloa ke boima ba' mele le ho ja liprotheine ka botlalo.
Mokhoa:
Letsatsi la 1:
- lijo tsa hoseng - kofi;
- lijo tsa motšehare - lehe le phehiloeng ka thata le salate;
- tlhafu e phehiloeng ea khoho ea motšehare (100 g) le raese e phehiloeng (100 g);
- bohobe bo bohareng ba hoseng - ntlo e tlaase ea mafura (200 g);
- lijo tsa mantsiboea - nama ea likhomo e mafura a mafura (200 g);
- pele o robala lihora tse peli - tee kapa khalase ea lero la tamati.
Letsatsi la bobeli:
- lijo tsa hoseng - tee;
- lijo tsa motšehare - litholoana tse peli tse fapaneng;
- lijo tsa motšehare - tlhapi e nang le steamed (150 g) le raese e phehiloeng (100 g);
- bohareng ba hoseng lijo-thollo - salate ea meroho e tsoang k'habeche, lihoete, pepere ea tšepe le li-eiee tse tala;
- lijo tsa motsoako oa khoho tse phehiloeng (200 g);
- pele a robala - khalase ea kefir.
U ka khetha lijo ka matsatsi a mang ka ho bapisa. Ntho e ka sehloohong ke ho ameha ka lihlahisoa tsa protheine.
Lijo tsa Brazil
Phetoho ea lijo tsena tse atlehang
Tabeng ena, ho nahanoa ka makhetlo a mararo ka letsatsi:
- lijo tsa hoseng - kofi, apole, lehe le phehiloeng ka thata;
- lijo tsa motšehare - 150 g ea tlhapi e phehiloeng, kofi , apole;
- lijo tsa mantsiboea - mahe a 2 ka spinach.
Hoo e batlang e le letsatsi le leng le le leng, lijo li thehiloe mahe, 'me u tla khona ho itšoara ka ho feteletseng ka protheine ka thuso ea kofi.