Lijo tse tsamaisoang li fapane libakeng tse peli tsa koetliso:
- lenaneo la koetliso le lula le phetse hantle;
- ho ikoetlisa ho etselitsoe ho theola boima ba 'mele.
Ka melao-motheo ena e 'meli, phepo e na le liphapang tse' maloa, ho kenyeletsoa le boemo ba khalori e kenang. Ho boetse ho na le lenaneo le ikhethang la lipapali le hlokang tšebeliso ea phepo e khethehileng, ho latela litšobotsi tsohle tsa moatlelete.
Ho ja pele o matha
Lihlopha tse fapaneng tsa limathi li na le likhetho tse fapaneng tsa phepo pele ho boikoetliso.
Lijo tsa hoseng tse nepahetseng
Haeba motho eo e le semathi, ho lokela ho ba le lijo tsa hoseng tse nyane pele a matha, tse tla kenyelletsa:
- lihlahisoa tse tloaelehileng tsa lijo;
- lihlahisoa tsa phepo ea lipapali;
- protheine;
- beta-alanine le arginine;
Bakeng sa ho matha ntle le boiphihlelo, ho hlokahala lijo tsa hoseng tsa protheine le ho ja mochini o nang le liminerale tse ngata, mohlala, li-cocktails tsa meroho kapa litholoana.
Likhabohaedreite
Ho feta nako e fetang hora ho tloha ts'ebetsong ea lik'habohaedreite ho fihlela qalong ea lenaneo la boithapollo, ha lijo tsa hoseng li kenyelletsa:
- metsoako ea meroho le litholoana;
- tsokolate, mekoallo ea chokolete;
- bijoux kapa raese;
- yogurt;
- oatmeal, e leng eona feela e lumelloang pele ho ts'ebetso ea koetliso, kaha lihlahisoa tse ling tsa lijo-thollo li ke ke tsa jeoa.
Ke maemong afe moo o hlokang ho lekanyetsa lijo, kapa ho matha ka mpeng e se nang letho?
Ha u theola boima ba 'mele le ho matha ho boloka sebopeho se itseng ntle le ho hatisa tšebetso ea lipapali, ho na le lithibelo tse' maloa lijong le hoseng.
- ho tloha hoseng ho ea boithapollong, ho ka feta lihora tse peli, haeba lijo tsa hoseng li ne li sa hlonephe, bonyane hora;
- halofo ea hora pele e matha, ha ho noa limililitara tse fetang makholo a mabeli tsa metsi tse lokelang ho nooa, ka tee e tsoekere kapa lero e le khetho e ntlehali. Kofi le lino tse nang le khabone ha lia lokela ho qheleloa ka thoko.
Tse latelang ha li kenyelelitsoe lijong tsa hoseng:
- Lijana tsa linaoa;
- litapole;
- eggplant le k'habeche;
- li-mushroom;
- lijana tse halikiloeng le tsa nama;
- radish le spinach.
Ntle le lihlahisoa tsena, ho fanoa ka thibelo lijong tse sa senyeheng habonolo.
Likarolo tsa phepo e nepahetseng kamora ho matha
Kamora ho ikoetlisa ka ho matha, melao ea phepo e nepahetseng e lokela ho lateloa.
Nako ea ho ja
Litataiso tsa phepo e nepahetseng kamora ho sebetsa
- U ka noa metsi bonyane metsotso e mashome a mabeli kamora koetliso;
- ho ja lijo ho lumelloa hora e le 'ngoe kamora ho fela ha lenaneo la koetliso;
- tee e tsoekere kapa phepo e khethehileng ea lipapali e ka etsahala metsotso e mashome a mabeli ho isa ho mashome a mararo kamora ho matha.
Hobaneng ha lik'habohaedreite li hlokahala
Mefuta efe kapa efe ea phepo e nepahetseng ea kamora ho ikoetlisa e reretsoe ho tlatsa mehloli ea lik'habohaedreite 'meleng, hobane kamora ho ikoetlisa ka matla, nako ea metsotso e mashome a robeli e hlaha, nakong eo' mele o tlatsang lik'habohaedreite.
Ke ka lebaka lena ho lakatsehang ho etsa phepo e nepahetseng ka hora le halofo ka mor'a ho matha. Ka nako e ts'oanang, bakeng sa baatlelete ba litsebi, nako ea nako ho tloha koetlisong ho ea ho ja e tlase le ho feta. Haeba 'mele o sa fumane bongata bo hlokahalang ba lik'habohaedreite kamora ho matha, mamello ea' mele e tla fokotseha, 'me sena se lebisa liphellong tse mpe ho baatlelete.
Mokhoa oa ho khutlisa botsitso
Kamora ho sebetsa, ts'ebetso ea ts'oaetso e ea fokotseha, ka hona ho na le melao e 'meli ea ho ja kamora ho matha:
- ja kamora ho qeta lenaneo la koetliso ho lokela ho etsoa kamora nakoana;
- lijo tse itseng li laoloa bakeng sa phepo e nepahetseng.
Ho khutlisa botsitso, lijo li kenyelletsa:
- limililitara tse makholo a mararo tsa lero la meroho kapa litholoana. Mohlala, lero la apole kapa tamati le sebetsa hantle haholo;
- lero le ka nkeloa sebaka ke seno sa lebese-chokolete kapa tee e tsoekere e nang le bun e nyane;
- lijo tse felletseng ha lia lokela ho nkoa pejana ho halofo ea hora hamorao, ha lik'habohaedreite li ntse li baloa - ligrama e le 'ngoe le halofo ka kilogram ea boima ba' mele ea semathi;
- Lijo li na le motoho le lebese ho tsoa nyalothe, raese, semolina. Tabeng ena, ho ka ba le tlatsetso ka mokhoa oa litholoana tse omisitsoeng kapa mahe a linotši;
- litapole tse phehiloeng kapa pasta e nang le nama li loketse lijo.
Phepo e khethehileng ea lipapali
Phepo ea lipapali hangata e jeoa ke baatlelete ba litsebi, ka morero o khethehileng oa phepo e nepahetseng:
- Melao ea ho noa e ts'oana le e tloaelehileng, feela ha ba noe lero, empa halofo e tloaelehileng ea ea ruileng, hammoho le ligrama tse hlano tsa amino acid complex. Seno sena se tima lenyora mme se tlatsa matla le lik'habohaedreite;
- metsotso e mashome a mabeli kamora ho matha, nka vithamine C kapa li-antioxidant complexes tse sirelletsang mesifa liphellong tse bohloko tsa lihlahisoa tsa oxidizing tse thehoang ka lebaka la ts'ebetso e eketsehileng ea mesifa;
- hora kamora ho ja tlatsetso ea lijo, ho hlokahala hore o khotsofatse 'mele ka bongata bo hlokahalang ba liprotheine le lik'habohaedreite. Bakeng sa sena, protheine e phahameng kapa protheine ea lik'habohaedreite e sebelisoa, e ka bang motsoako o omileng kapa mokete o lokiselitsoeng.
Motheo oa phepo e nepahetseng ha o matha ke ntlafatso ea motswako oa liprotheine le amino acid 'meleng. Phepo eohle ea lipapali nakong ea boikoetliso kapa boikoetliso bofe kapa bofe bo hlophisitsoe esale pele, ho nahanoa ka likarolo tsa mmele oa semathi se itseng. Sena se sebetsa le maemong a semathi sa semathi. T o ea mona
Mabapi le ho noa
Ho noa hantle ke o mong oa metheo ea lenaneo la koetliso. Ho hlokomoloha puso ea ho noa ho lebisa liphellong tse mpe. Mohlala, ho felloa ke metsi 'meleng kapa ho folisa' mele ka lebaka la ho fufuleloa ho fetelletseng.
Ha ho hlophisoa puso ea ho noa, hoa tsotelloa:
- Ho ikoetlisa ka semathi;
- litlhoko tsa ho sebetsa (sephetho se ikhethileng, joalo ka ho theola boima ba 'mele);
- likarolo tsa mmele;
- hole le ho matha ka matla;
- boemo ba 'mele, ho kenyelletsa le boteng ba mafu a mangata, ho kenyeletsoa le a sa foleng;
- ho nahanela litšobotsi tsa sebaka le maemo a leholimo (mocheso oa moea, mongobo);
Puso ea ho noa e hloka hore ho lateloe melao e akaretsang e latelang:
- halofo ea hora pele e matha, ho kgothaletswa ho fokotsa phallo ea mokelikeli ho fihla bonyane ba limililitara tse makholo a mabeli;
- ha e ntse e sebetsa, ts'ebeliso ea metsi e lokela ho lekanyetsoa ho li-sips tse peli ho isa ho tse tharo ka kilomitara tse peli, ha mocheso o le sieo;
- metsi a nooang kapa mokelikeli ofe kapa ofe kamora koetliso ho hlokahala feela metsotso e leshome le metso e mehlano ho isa ho mashome a mabeli kamora ho phetheloa.
Malebela a phepo e nepahetseng bakeng sa ho matha ho theola boima ba 'mele
Mokhoa oa phepo ea motho ea ikoetlisetsang ho matha bakeng sa ho theola boima ba 'mele o fapane le lijo tsa mantlha tsa semathi.
Ntle le moo, ho na le likhothaletso tse 'maloa tse lokelang ho lateloa pele sephetho se setle se fihlelleha:
- ha o theola boima ba 'mele, lijo li lokela ho ba karolo ea lenaneo la ho theola boima ba' mele, le tla etsoa ka kopanelo le setsebi se elang hloko likarolo tsohle le bokhoni ba 'mele oa semathi;
- palo ea lik'hilojule lijong tsa hau tsa letsatsi le letsatsi e lokela ho ba tlase hanyane ho feta kamoo o chesang ha o matha. Ha ho na lebaka le lokelang ho lapa. Sena se bakoa ke taba ea hore ho matha ho matlafatsa metabolism le botsitso bo botle 'meleng, bo o lumellang ho theola boima ba' mele. Ka khaello e kholo ea likhalori, ho ka etsahala hore o senyehe ka kakaretso maemong a 'mele;
- lijo li leka-lekana. Ka nako e ts'oanang, phokotso e kholo ea lijo tsa protheine ha e khothaletsoe, hobane ke palo e itseng feela ea lihlahisoa tse tlosoang, tse kenyelletsang lijo tse potlakileng, lijo tse boima kapa tse mafura le lino tse fapaneng tsa khabone;
- bakeng sa motho e mong le e mong, kemiso ea koetliso ea motho ka mong e lokela ho etsoa ho bontša matla le nako ea koetliso, e tla ela hloko likarolo tsohle tsa bophelo bo botle ba motho le boemo ba hae ba 'mele;
- lijo li tlameha ho kenyelletsa lijo-thollo tse fapaneng, litholoana le meroho;
- ka letsatsi, motho e moholo o lokela ho noa bonyane lilithara tse peli tsa metsi a nooang.
Lijo tse tsamaisoang li fapana ho latela lihlopha tsa limathi, hobane sehlopha ka seng se na le sepheo sa sona sa koetliso, ho latela hore na ts'ebetso ea koetliso e etsoa ka eng, ka ho kenyelletsa phepo e nepahetseng le phepo e khothalletsoang.
Ho na le tšobotsi e le 'ngoe feela e kopanyang lijo tse fapaneng - phepo e nepahetseng ke motheo oa phepo e nepahetseng. Kahoo, ts'ebetso ea mantlha ea lijo e ka nkuoa e le phetoho ea bophelo bo botle, bo tla kenyelletsa phepo e nepahetseng le e nepahetseng.
