Ho na le lijo tse ngata, 'me boholo ba tsona ha bo fane ka liphello' me li kotsi ho bophelo bo botle. Bakeng sa tahlehelo ea boima ba 'mele o hloka ho khomarela phepo e nepahetseng le ho ja lik'hilojule tse 1200. Batho ba bangata ba tla ipotsa hore na ke hobane'ng ha ena e le palo, empa ntlha e feletseng ke hore motho ea tloaelehileng o hloka ho sebetsa ka tsela e tloaelehileng ea 'mele. Haeba u ja tlase ho tekanyo ena, metabolism e tla fokotseha 'me' mele o tla qala ho sebelisa mesifa ea mesifa bakeng sa matla, ho e senya.
Lokisa lijo bakeng sa beke bakeng sa 1200 kcal
Ho sebetsana ka katleho le lik'hilograma tse eketsehileng, o lokela ho aba moeli oa khalori hantle. Ke habohlokoa ho hlokomela hore molao-motheo o joalo oa phepo e nepahetseng, ka maikutlo a litsebi tsa phepo, o sireletsehile ka ho feletseng bakeng sa bophelo bo botle.
Melao-motheo ea phepo e nepahetseng bakeng sa ho theola boima ka 1200 cal:
- Ke habohlokoa ho qoba ho ja lijo tse monate, tse halikiloeng, tse monate, tse halikiloeng le lijo tse ling tse sa sebeliseng setšoantšo kapa bophelo bo botle. Hape ho na le lino tse tahang, li-juice le joala.
- Fana ka litholoana, meroho, nama, lihlahisoa tsa lebese, tlhapi, joalo-joalo.
- Ho ja lijo tse nepahetseng ka 1200 kcal ho bolela ho ja lijo tse arohaneng. Ho bohlokoa ho ja ka nako e tloaelehileng bonyane ka makhetlo a mahlano ka letsatsi. Sena se tla thusa ho boloka metabolism le ho se lape.
- Ho bohlokoa ho lokisetsa lijo tse nepahetseng, ho khetha ho pheha, stewing, hammoho le ho baka, ho chesa le ho chesa.
- Mokelikeli ke oa bohlokoa haholo, 'me letsatsi ka leng o lokela ho noa bonyane lilithara tse 1.5. Molumo ona o sebetsa feela ho metsi a hloekisitsoeng.
Mohlala oa menu ea lijo tsa khalori ea 1200
E le hore u khone ho khetha lijo tse nepahetseng bakeng sa lijo , u ka sebelisa litafole tsa calorie tse teng (sheba ka tlase). A re shebeng mehlala e tla u lumella hore u hlahise menu ea hau.
Nomoro ea 1:
- hoseng : oatmeal e phehiloe ho tloha ho 3 st. likhaba tsa lijo-thollo;
- Tlhahlobisiso : apole;
- lijo tsa motšehare : sopho ea kana, li-cutlets tse nyenyane tse nang le mouoane, 150 g ea salate ea likomkomere le litamati;
- snack : ligrama tse 150 tsa salate ea litholoana;
- mantsiboea : 100 dikgerama tsa buckwheat le chelete e lekanang ea stewed hake le karolo e 'ngoe ea khalase ea salate.
Ntho ea 2:
- hoseng : 50 g ea boroso ea kana, sengoathoana sa bohobe bohle ba lijo-thollo 'me u ka eketsa mosetareta o monyane;
- snack : bohobe le jeme ea unsweetened;
- lijo tsa motšehare : 250 g sopho le meroho holim 'a moro oa litlhapi;
- snack : 1 tbsp. kefir le limela tse khethiloeng;
- mantsiboea : moqolo oa phofo e feletseng, ligrama tse 150 tsa cottage chisi le 100 dikgerama tsa radish.