Kajeno moqoqo oa rona o bua ka melao-motheo ea motheo oa phepo e nepahetseng le hore na ke lijo tsa mofuta ofe tseo re batlang ho ba le tsona tafoleng ea rona letsatsi le leng le le leng. Lijo tse nepahetseng le tse phetseng hantle bakeng sa letsatsi le letsatsi li kenyelletsa:
- Bonyane likarolo tse tharo tse nyenyane tsa lihlahisoa tsa lijo-thollo - tse kang bohobe bo feletseng, pasta, raese e sootho kapa oatmeal. Karolo e le 'ngoe e nkiloeng: 1 bohobe, 1 senoelo sa pasta e phehiloeng kapa raese.
- Lihlahisoa tse tharo tsa lihlahisoa tsa lebese tse fokolang mafura (kapa mafura a sa lefelloeng) - lebese le tlase kapa mafura, yogurt kapa chisi. Bakeng sa ho sebeletsa: 1 khalase ea lebese, pakete ea 1 ea yogurt, 25 dikgerama tsa chisi.
- Li-protein tse nyenyane tse hlano kapa tse tšeletseng tse hlokahalang bakeng sa 'mele, tse kang protheine ea nama e tlaase ea mafura a linotši, khōhō kapa litlhapi tse nang le mafura a mangata, hammoho le liprotheine tse ling tsa meroho (linaoa, lentile, lierekisi, li-chickpe) li kopantsoe le lijo tse nang le starchy (mohlala, litapole). Bakeng sa ho sebeletsa: litapole tse nyane, ligrama tse 100 tsa limela tse phehiloeng, ligrama tse 150 tsa tlhapi, ligrama tse 100 tsa nama, mahe a 2.
- Likopi tse peli tsa tee tsa monokotšoai kapa litholoana - liapole, libanana, li-orang, lipere. Likopi tse peli kapa tse tharo tsa meroho - tse kang tamati, zucchini, pelepele, eiee, broccoli, lihoete kapa meroho e tala.
Mohlala oa karolo e nepahetseng ea phepo e nepahetseng motšehare o shebahala tjena:
- bohobe, pasta, lijo-thollo - 25%;
- meroho (nako) - 20%;
- Litholoana tse ncha - 10%;
- linaoa le linate - 15%;
- lipompong - 5%;
- oli ea mohloaare - 7%;
- li-cheeses le li-yoghurts - 7%;
- tlhapi - 5%;
- likhoho le mahe - 3%;
- nama e monate - 2%;
- veine e phahameng - 1%.
Lenane la hora ea lijo tse nepahetseng le hlalosoa ke litsebi tsa phepo e nepahetseng ka tsela e latelang:
- 8 hoseng - lijo tsa hoseng;
- 11 hoseng - lijo tsa hoseng tsa bobeli;
- 2 mantsiboea - lijo tsa motšehare;
- 5 pm - thapama ea thapama;
- 7:30 pm - lijo tsa motšehare;
- 10pm - snack pele ho robala.
Nete e loketseng bakeng sa boima ba 'mele
Haeba u tsoa sehlopheng sa basali ba sa batleng ho theola boima ba 'mele, bonyane hanyenyane ho ntlafatsa, lijo tse nepahetseng le tse leka-lekaneng tafoleng ea hau li tla u thusa ho sena letsatsi le leng le le leng.
- Ho ja lijo tsa hoseng. Ha ho se na lijo tsa hoseng, u ka 'na ua fokotseha haholo. O hloka ho fa 'mele oa hau matla ka hora ea morao-rao ka mor'a hore u tsohe. Ke habohlokoa hore lijo tsa hoseng tsa hau li kopane le lik'habohaedreite tse rarahaneng, mohloli o le mong oa protheine le litholoana tse ncha kapa lero - tseo u li jang kapa u noang pele. Mohlala oa lijo tse nepahetseng bakeng sa lijo tsa hoseng e ka ba: apole, likotoana tse peli tsa bohobe bo bongata ka tahini le mahe a linotši kapa ka yogurt le jeme.
- Etsa lijo tse nepahetseng. Ha ua lokela ho tlohela lijo 'me ha ua lokela ho lula u lapetse nako e telele. Ke habohlokoa haholo hore u latele letsatsi le leng le le leng lenaneo le tšoanang - bakeng sa lihora tseo ha u ja. U se ke ua lebala hore ho fa 'mele oa hao karolo e itseng ea lik'hilojule ka nako e lekaneng e behiloeng ke motheo oa phepo e nepahetseng.
- Masole a sa ja. Ho se ho boletsoe hore melao-motheo ea phepo e nepahetseng e re laela hangata le hanyenyane. Joaloka bohobe ba motlakase nakong ea letsatsi u ka sebelisa litholoana ka linate. Kahoo o fa 'mele oa hao lik'hilojule tse eketsehileng, oli e ntle le liprotheine.
- Liprotheine tse tšoanelehang. Liprotheine tse ntle ke tse sa nang le mafura a mangata a tletseng. Linate, lipeo, litlhapi, nama e bolileng, lihlahisoa tsa lebese tse tlaase le meroho e mebala e tala - tsena ke tsona tse ka sehloohong. Lihlahisoa tse tsoang phofo e feletseng le limela tsa mofuta oa limela li boetse li na le liprotheine tse ngata tse ntle.
- Mafura a monate. Mafura a tlhaho a sa tsitsitseng ke khetho e ntle ka ho fetisisa. Qoba mafura a hydrogenated a fumanoang lijong tse sebelisitsoeng, hammoho le mafura a mangata a tletseng haholo a fumanoang lihlahisoa tsa liphoofolo. Litlhapi, oli ea mohloaare, avocado, linate, dipeo le tahini - ke lijo tse phethahetseng ho ba batlang ho theola boima ba 'mele.
- Lik'habohaedreite tse rarahaneng. Meroho (haholo-holo litapole, lihoete, celery), hammoho le limela le limela tse feletseng li lokela ho ba mohloli o moholo oa lik'habohaedreite - tse koahelang hoo e ka bang halofo ea litlhoko tsa hau tsa letsatsi le letsatsi. Qoba phofo e tšoeu le lihlahisoa tse entsoeng ho eona.
Ena ke lintlha tsa mantlha mabapi le phepo e loketseng ho ba batlang ho eketsa boima ba bona hanyenyane.
Ho phethela moqoqo ka phepo e nepahetseng, re tla akaretsa, ka se molemo ho qala:
- Ho ja hantle ho bolela ho ja ka nako e le 'ngoe.
- Ithute ho ja hangata le hanyenyane.
- Khetha lijo tsa tlhaho feela tsa tlhaho: lijo tse nepahetseng, ha ho na sebaka sa lijo tsa makoti.
- Rata salate e ncha, hammoho le lijana tse chesang, tse nang le mouoane le tse phehiloeng.
- Ho ja lijo tse nepahetseng ka ho feletseng ha ho khone ho ja lijo tse bobebe.