Melemo ea phepo e nepahetseng bakeng sa basali e re bolella lintlha tse latelang: ho na le bonyane ka makhetlo a 6 ka letsatsi. Ka lijo tsena, re "qala" metabolism ea rona, e qobella ho chesa lik'hilojule tse ngata motšehare. Ho phaella moo, ka lijo tse tloaelehileng, ha re oele lerabeng, moo re atisang ho lebisoa ke lijo tse ling - ke hore, re se ke ra lahleheloa ke mesifa ea mesifa ho e-na le mafura. Sena se etsahala ha re ikutloa re lapile haholo pakeng tsa lijo tsa nako le nako.
Lijo tse ntle tsa phepo e nepahetseng
Bakeng sa basali, diary ea lijo tse nepahetseng motšehare o tla shebahala tjena:
- 08.00 - lijo tsa hoseng;
- 11.00 - lijo tsa hoseng tsa bobeli;
- 14.00 - lijo tsa motšehare;
- 17.00 - thapama ea thapama;
- 19.30 - lijo tsa motšehare;
- 22.00 - mantsiboea a mantsiboea.
Keletso ea phepo ea phepo ea dietiti
Ho nepahala ha phepo e nepahetseng ho hlile ho kenyelletsa lihlahisoa tse latelang:
Nama. Khetha linonyana tse tšoeu - turkey, kana, papali kapa nama ea mmutla. Nama e fana ka 'mele ea rona ka liprotheine le tšepe, tse kenyelletsang ho tsosolosoa ha litho tsa' mele le lisele.
Litlhapi. Ho na le thuso hohle ntle ho khethollo ea litlhapi, empa haholo - mefuta e mengata ea mafura, e kang sardines, mackerel kapa salmon. Li na le karolo e kholo ea Ω-3 mafura a acid. Tsena ke tsona li-acids tse khonang ho fokotsa tekanyo ea LDL (k'holeseterole e mpe) 'me ka nako e tsoanang, eketsa boemo ba HDL (cholesterol e molemo) - kahoo e sireletsa lipelo tsa rona. 'Mele le' mele ea rona e boetse e amohela liprotheine, ho latela likarolo le lisebelisoa.
Litholoana le meroho. Kantle ho bona, phepo e nepahetseng bakeng sa basali e thata ho nahana. Meroho le litholoana kaofela li tla ba tsa bohlokoa haholo bakeng sa 'mele ea rona, empa ho ka khoneha haholo ho hlokomela hop e tšoeu le ho cauliflower. Meroho e mebala e na le karolo e phahameng ea beta-carotene - e matla ea antioxidant, e sa lumelle lisele tsa 'mele ea rona ho tsofala. Ka ho fetisisa beta-carotene re fumana lihoete, apricot, spinach le mango. Meroho le litholoana li matlafatsa 'mele ea rona ka lisebelisoa tse hlokahalang, lisebelisoa, limela tsa tlhaho le tsoekere.
Lijo le limela. Ntho e 'ngoe ea bohlokoa bakeng sa liphiri tsa phepo e nepahetseng. Lipula le lijo-thollo ha li na mafura, empa li na le likarolo tse ngata tsa lik'habohaedreite tse rarahaneng haholo. Ho phaella moo, 'mele ea rona e fumana lihlahisoa tsa tšepe, vithamine E, e rarahaneng ea livithamine B le limela tsa tlhaho. Etsa raese, bohobe bo feletseng le, ka tlhaho, ho linaoa tsohle - lierekisi, likhaoa tse khubelu le tse tšoeu, lentile, lierekisi.
Lihlahisoa tsa lebese. Li boetse li kenyelelitsoe lethathamong la lijo bakeng sa phepo e nepahetseng. Khetha li-yoghurts, lebese le li-cheesse tse nang le mafura a tlaase. Lihlahisoa tsa lebese li nolofalletsa ho sebetsa ha mala, li thusa tsamaiso ea rona ea 'mele ea ho itšireletsa mafung,' me li fa 'mele ea rona khalsiamo e ngata. Ho phaella moo, ka molao, li na le mafura a seng makae feela (ntle le lebese le li-cheese tse ling kaofela).
Ha re se re thathamisitse lihlahisoa tse ka sehloohong tse hlokahalang bakeng sa phepo e nepahetseng ea mosali, a re boneng hore na re ka etsa joang hore re fumane lijo tse nepahetseng bakeng sa letsatsi.
Lijo tse nepahetseng bakeng sa letsatsi
Mona ke tekanyo ea lijo lijong tsa letsatsi le letsatsi tsa phepo e nepahetseng bakeng sa basali:
- 25% - pasta, lijo-thollo, bohobe;
- 20% - meroho ho itšetlehile ka nako;
- 15% - litholoana tse ncha;
- 15% - linate le linaoa;
- 7% - oli ea mohloaare;
- 7% - li-yoghurts le li-cheeses;
- Tlhapi ea 5%;
- 3% - mahe le likhoho;
- 15% - lipompong;
- 1% nama ea mafura a tlaase;
- 1% - veine e monate.
Mehlala e seng mekae ea menu e nepahetseng ea phepo e nepahetseng.
Lijo tse nepahetseng tsa lijo tsa hoseng (08.00 lihora):
Juice e tsoang li-oranges tse peli, 2 crumbs ea phofo e feletseng, ligrama tse 25 (boholo ba lebokose la matchbox) ea chisi.
Lijo tse nepahetseng tsa lijo tsa lijo tsa hoseng (lihora tse 11.00):
1 litholoana tse ncha le ligrama tse 30 (boholo ba li-matchbox) tsa cheese e tlase.
Menu ea lijo tse loketseng tsa motšehare (14.00):
120 dikgerama tsa nama ea lebese e phehiloeng kapa e phehiloeng ka khoho, 1 e kholo ea salate e tala (mohlala lettuce kapa k'habeche e nang le lihoete), 1/2 senoelo se phehiloeng raese.
Lijo tse nepahetseng tsa lijo tsa bohobebe (17.00):
Likotoana tse 3 tsa tsokolate.
Lijo tse loketseng tsa lijo tsa lijo tsa motšehare (19.30):
Karolo e kholo ea pasta e nang le nama e nang le majoe le lijo tse nyenyane tse 1 tsa salate e tala.
Ho noa mantsiboea (lihora tse 22.00):
Banana e nyenyane le li-walnuts tse 3 kaofela.