Lijo ka matsatsi a 10 - na ho a khonahala ho theola boima ba 'mele le ho boloka sephetho?

Lahla liponto tse eketsehileng mme kapele u fihlelle sephetho se bonahalang - ena ke sepheo seo batho ba etsang qeto ea "ho ea" lijong tse khutšoane ba batlang ho se fihlela. Empa ho fokotsa boima ba 'mele ka nako e ka tlase ho beke, lithibelo li tlameha ho ba thata haholo. Ha se motho e mong le e mong ea ka mamellang khoeli hape. Ka hona, khetho e ntle ke ho fumana phepo e nepahetseng matsatsi a 10. Ha e na phello e nyarosang 'meleng, joalo ka mekhoa e mengata e hlakileng, mme hangata e o lumella ho theola ho fihlela lik'hilograma tse 10, ho latela maemo a hau a ho qala.

Melemo le likotsi tsa Lijo tsa Nako e Khuts'oane

Ho theola boima ba 'mele bakeng sa matsatsi a phomolo kapa nako ea leoatle, ho apara seaparo se itseng bakeng sa ketsahalo hangata ho hlokahala ka potlako,' me ha ho na nako ea ho sebetsana le metheo ea phepo e nepahetseng, ho bala likhalori le ho ea boithabisong.

Tharollo e bonolo ke lijo tsa nakoana tsa boima ba 'mele bakeng sa matsatsi a 10. E u thusa ho theola boima ba 'mele ka nako e thata. Hona ke monyetla oa eona oa mantlha. Ntle le moo, lijo tsa litsamaiso tse joalo ha li na lijana tse rarahaneng, 'me lihlahisoa tse hlokahalang li teng ho batho ba nang le maruo.

Leha ho le joalo, haeba u cheka ho teba, likotsi tsa lijo tse joalo li tla hlaka. Lik'hilograma lia fela haholo ka lebaka la ho tlosa mokelikeli o feteletseng. Lisele tsa mesifa le tsona lia kula, empa mafura a 'mele a fokotsoa ka boholo ba 12%, mme ka karolelano ke 6-8%. Kamora matsatsi a 10, o kanna oa theola boima ba 'mele, empa seiponeng ha o na monyetla oa ho bona motho ea mosesane le ea pentiloeng. Lebaka le bonolo: Ho ke ke ha khoneha ho theha 'mele oa litoro ntle le ho ikoetlisa.

Bohlokoa! Se ke la lebala hore ka lebaka la khaello ea limatlafatsi nakong ea phepo e nepahetseng, 'mele o ka ba le mathata a tebileng mosebetsing. Ka hona, ha ho hlokahale hore u sebelise lijo tse hlakileng haholo.

Ka kakaretso, ho na le likhetho tse ka bang 40 bakeng sa lijo tse potlakileng bakeng sa matsatsi a 10. Ntle le nako ea tsona, li kopantsoe ke phokotso e akaretsang ea lik'halori tsa lijo, ho lahla lihlahisoa tse kotsi le ho khomarela lijo. Ka lijo life kapa life, ho bohlokoa ho noa lilithara tsa 1.5 tsa metsi ka letsatsi.

Ho etsa hore ho be bonolo ho qala ho ja, ho bohlokoa ho fokotsa palo ea letsoai, tsoekere, limafine, lijo tse halikiloeng le tse potlakileng lenaneong la letsatsi ka matsatsi a 'maloa. Haeba ho khoneha, nka li-vitamin le diminerale mehahong. Re khethile likhetho tse nepahetseng le tse netefalitsoeng bakeng sa ho theola boima ba 'mele matsatsing a 10, tse fanang ka sephetho se tsitsitseng mme se sa senye bophelo ba hau bo botle.

Lijo "10x10"

Lijo tse atlehang haholo bakeng sa matsatsi a 10. Ho latela likhakanyo tse nang le ts'epo e kholo, boima bo lebelletsoeng ba boima ke 10 kg. Kahoo lebitso la sistimi. Ebile, lijo tse nang le carb e tlase tse nang le lijo tsa protheine li reretsoe lilemo tse leshome.

Metheo ea mantlha e lokelang ho lateloa ka tieo:

1. Se kenyeletse tsoekere, lipompong life kapa life, nama e tsoakiloeng (lisoseje, lisoseje), mafura, mafura a meroho le a liphoofolo, lijo-thollo, linate, lisoso, metsi a soda, lero le tsoang liphutheloaneng.
2. Qala letsatsi la hau ka khalase ea metsi a lemone.
3. Arola lijo tse kenang lijong tse 5.
4. Pheha ntle le oli.
5. Karolelano ea liprotheine le lik'habohaedreite e lokela ho ba 2: 1. Bophahamo ba letsatsi le letsatsi ba lijo ke 500-550 g, eo lihlahisoa tsa eona tsa protheine li lokelang ho ba 60%.
6. Lijo tsa motšehare lihora tse 2-3 pele ho nako ea ho robala.
7. Qoba litapole, linaoa, poone, lihoete, mokopu ho meroho.

Bohlokoa! Se ke oa lelefatsa lijo tsa hau. Liprotheine tse feteletseng li ka ama tšebetso ea liphio hampe. Ka hona, fokotsa letsoai leo u le jang. Noa tee e tala le tee ea rosehip.

Lihlahisoa tsa lebese tse se nang mafura a mangata, salate ea meroho, litholoana tsa morara, apole (bolila), lehe le phehiloeng ka thata li loketse lijo tse bobebe tsa thapama le lijo tsa hoseng tsa bobeli.

Lijo li etselitsoe haholo batho ba nang le index ea boima ba 'mele ho tloha 25 ho isa 30. Ka lits'oants'o tse kaholimo ho 30, sistimi ea "10x10" ha e khothalletsoe hore e sebelisoe ntle le tlhahlobo ea bongaka. Tlhahisoleseling ea litšupiso e tla u thusa ho bala BMI ea hau le ho utloisisa boleng ba eona.

Lijo tse se nang letsoai

Motsoako oa NaCl, kapa letsoai la tafoleng, o boloka metsi 'meleng. Kahoo, e khothalletsa ho nona. Ka hona, sehlahisoa se tsebahalang haholo sa tatso se lokela ho felisoa matsatsi a 10. Ona ke ona molao-motheo oa lijo tse se nang letsoai.

Leha ho le joalo, ho tlohela letsoai ha ho bolele feela ho se kenye letsoai lijong tseo u li phehelang. Lethathamo la lihlahisoa tse seng molaong li kenyelletsa: lijo tse kenngoeng ka makotikoting, lijo tse tsubeloang le linoko, chisi, liphaphatha le li-dessert, litholoana tse monate (mahapu, libanana).

Ka letsatsi ho lumelloa ho ja:

• 500 g, likhoho, nama kapa tlhapi e omeletseng, e arotsoe likaroloana tse nyane;
• meroho (e tala, stewed)
• Bohobe bo felletseng ba lijo-thollo (likhae tse 2-3)
• motoho (karolo e sa feteng 200 g).

Ho halika ha ho amohelehe. Ke ho belisa feela, ho pheha, ho kubisa. Ho bohlokoa ho latela puso ea ho noa. Mefuta, li-decoctions le li-compotes tse tsoang litholoana tse omisitsoeng, jelly, jelly ntle le tsoekere ha lia thibeloa.

Bongata ba ba theohang boima ba 'mele kamora ho qeta lijo ha ba sa khutlisa letsoai lijong tsa bona. Tatso ea tlhaho ea lijo ho li-receptor e ba monate le ho tsebahala. Ho feta moo, ho na le maikutlo a hore hoo e ka bang lijana tsohle, haholo tse phehiloeng lireschorenteng le lireschorenteng, li letsoai. Mokhoa o tloaelehileng oa ho ja o ka eketsoa ho fihlela matsatsi a 15.

Lijo tsa lijo-thollo (likhetho tsa 2)

Khetho e thata ka ho fetisisa ea matsatsi a 10 ea lijo ke mono mono. Hangata litsebi li e bitsa mokhoa oa detox. E kenyelletsa ts'ebeliso ea kamehla ea lijo-thollo tse nang le livithamini tse ngata, ho latela likarolo le faeba e phetseng hantle e hlasimollang mala. Ponelopele bakeng sa boima ba 'mele ke 10 kg.

Nomoro ea khetho 1. Ho theola boima ba 'mele ka buckwheat

Mantsiboea, tšela khalase e le 1 ea buckwheat le likhalase tse 2 tsa metsi a belang. Phuthela setshelo ka motoho bosiu bo le bong ka thaole bakeng sa lijo-thollo tse kubellang. Arola motoho lijong tse 6 hoseng 'me u o je letsatsi lohle. Letsoai, tsoekere, oli li thibetsoe.

Ha se motho e mong le e mong ea ka fepang lijo tsa matsatsi a 10 lijong tse joalo tse phahameng haholo. Ka hona, ho lumelloa ho fapanya menyu ka mafura a tlase a mafura, haeba ho le joalo, ka litlama tse khethiloeng. E tloaelehileng ka letsatsi ke litara e le 1. Emisa lijo hang-hang haeba u fokola kapa u ikutloa u sa phutholoha. Haeba u ema ho eona matsatsi a 5 ho isa ho a 7, sephetho se ntse se ka bonahala.

Nomoro ea khetho 2. Ho fokotsa ka oatmeal

Ha re etse peeletso hang-hang: re bua ka lijo-thollo tse felletseng. E le khetho ea hoqetela, hoa lumelloa ho sebelisa li-flakes moo thepa ea oats e bolokiloeng ka hohle kamoo ho ka khonehang. U ka li fumana habonolo ka lebenkeleng, o tsepamisitse maikutlo ho nako ea boitokiso. E tlameha ho ba bonyane metsotso e 15.

O hloka ho pheha oatmeal ka tsela e ts'oanang le buckwheat - mantsiboea. Ke karolelano feela ea lijo-thollo le metsi a belang ke 1: 3. Le ha e ke ke ea ba bothata haeba o pheha lijo-thollo feela. Porridge e jeoa ntle le li-additives. Ja litholoana kapa litholoana tse omisitsoeng nakong ea khefu e le phomolo. Lino tse lumelletsoeng: tee e tala kapa ea litlama, rosehip decoction.

Lijo tsa Madeleine Gesta

Monyetla o ka sehloohong oa ho ja ke sephetho se setle ka ho ba sieo ha boitelo le ho tiea ho fetelletseng. "Papali ea Gastronomic" - ke kamoo mongoli oa eona, setsebi sa phepo ea phepo ea Mafora Madeleine Gesta, a e bitsang joalo. O tsitlella hore maikutlo a matle le monyaka nthong e ngoe le e ngoe ho tloha tatso ea lijana ho isa ho sebeletsa li bohlokoa bakeng sa ho fihlela katleho e ntle.

Bareki ba tsebahalang lefatšeng ba Madame Gesta (hara bona Gerard Depardieu le Catherine Deneuve) ba re bonase ea liponto tse lahlehileng ke matla a ho hlasimolla le ho ba bobebe ho fapana le tlala. Ka karolelano, ka matsatsi a 10 u ka theola lik'hilograma tse 3-4. Palo e khothalletsoang ea lijo ke 5-6, ka likarolo tse nyane. Haeba u hlile u batla ho ja nakong ea khefu, litholoana tse 'maloa tse omisitsoeng (li-prune, liapolekose tse omisitsoeng) lia lumelloa, tse khothaletsoang hore li hlafunuoe hantle ho fihlela mushy.

Motheo oa lijo:

• moro oa meroho;
• lijo tsa motšehare tse belisitsoeng ka lebese;
• Lemonade e khethehileng: 250 ml. metsi, 1 tsp. mahe a linotši, lero la lemone e nyane e le 1.

Recipe ea moro: 1.5 a etsang dilitara tse metsi, 600-700 g ea liki, 400 g ea lihoete le tamati, celery (motso), thyme kapa peo ea caraway. Khaola lisebelisoa tsohle 'me u phehele metsotso e ka bang 20. Ho bohlokoa hore meroho e se belisoe ho fihlela e mashed.

Arola moro ka mehato e 'maloa. Meroho e ka jeoa kamora lihora tse 2. E lumelloa ho eketsa oli ea mohloaare le lero la lemone. Matsatsi a Meroho ea Meroho: 1,2,8,9.

Lijo tsa mots'eare tsa lebese le monate ke 200 g ea chisi ea kottage 0-1% mafura le 130 g ea yogurt ea tlhaho. U ka e kopanya le meroho le litlama (radish, likomkomere, parsley) kapa litholoana le teaspoon e 1 ea mahe a linotši. Matsatsi a lebese a nonneng: 3,4,5,6,7,10.

Lemonade e tlameha ho jeoa letsatsi le leng le le leng. Leha ho le joalo, hoseng ha hoa lokela ho qala ka eena, empa ka likhalase tse peli tsa metsi a hloekileng, tseo u lokelang ho li noa ha u robetse betheng ka lisipi tse nyane. Kamora metsotso e 15-20 - cocoa e nang le khaba ea mahe a linotši. Sena ke lijo tsa hoseng. Lijo tse ling tse 2-3 (ntle le moro kapa lebese le belisitsoeng) li ka ba le:

• tlhapi e nang le mouoane kapa nama e phehiloeng (karolo ea 200-300 gr.), sebete sa tlhapi;
• lijo-thollo kaofela;
• salate ea meroho le selae sa bohobe;
• mahe;
• monokotsoai le litholoana;
• lebese (khalase e le 1).

Tsoekere, lipompong, thepa e besitsoeng, lijo tse kenngoeng ka makotikoting, lihlahisoa tse seng li felile, joala bo thibetsoe. Lijo tse lumelletsoeng ke 30 g ea chokolete e lefifi ka letsatsi.

Contraindications ho lijo tse bolelele ba lilemo tse leshome

Lijo tsa nako e khuts'oane tse nang le phetoho e bohale lijong tse tloaelehileng le ho fokotseha ha khalori ea eona ke mojaro o moholo 'meleng. Ka hona e na le lethathamo le khahlisang la li-contraindications. Har'a tse ka sehloohong, lingaka li bontša botenya. Haeba boima bo feteletseng bo se bo fumanoe, ho ke ke ha khoneha ho bo tlosa ka matsatsi a 10. Ho fapana le moo: lithibelo tse matla le khaello ea limatlafatsi li ka mpefatsa boemo.

Hape o lokela ho tlola lijo haeba o:

• fumanoa a e-na le maloetse a tsoang ka mpeng kapa litho tse ling tsa ka hare;
• mohato o mpefatsang oa mafu afe kapa afe a sa foleng;
• ba le mathata le tsamaiso ea pelo;
• ARVI kapa ARI;
• amenorrhea;
• lefu la tsoekere.

Lilemong tse leshome lijo li haneloa bakeng sa bakhachane le ba anyesang, bana le bacha, batho ba fetang lilemo tse 65.

Liphello tsa lijo tsa matsatsi a 10. Hobaneng ha boima bo khutla?

Leha ho na le phello e potlakileng ebile ka linako tse ling ea ho theola boima ba 'mele, hoo e ka bang 85% ea ba theohang boima ba' mele ba re kilogramme lia khutla. Hangata le ka kenyelletso. Ha ho thata ho hlalosa ketsahalo ena. 'Mele oa rona o entsoe ka tsela ena: pele, o ba le ts'oaetso le khatello ea maikutlo ka lebaka la phetoho ea tšohanyetso ea phepo e nepahetseng, ebe o qala ho ikamahanya le maemo.

Mokhoa oa Austerity o buletsoe. Metabolism e lieha, matla a hlokahalang ho cheka lijo a fokotseha, mme tahlehelo ea mafura ke lisele tsa setho, ho fapana le hoo, ea fokotseha. Ntle le moo, e tlameha ho bolokoa hore e tle e tšoarelle nako e telele ha tlala e ka tla.

Ebe lijo lia fela, empa ts'ebetso ea kahare ea ho boloka matla le limatlafatsi ha e fele. U khutlela lijong tsa hau tse tloaelehileng, 'me khafetsa u bile u itlohella haholo kamora ho ja. Phello e utloahalang: 'mele o boloka ho fihlela boholimo' me o khutlisa meqolo ea ona ea mehleng ka nako e khuts'oane.

Ka hona, matsatsi a pele kamora ho fela ha lijo tsa matsatsi a 10, tsoelapele ho latela mokhoa o ts'oanang oa phepo e nepahetseng, empa ka mofuta o bobebe. Mohlala, eketsa lihlahisoa tsa lebese (yogurt, chisi ea kottage, chisi) ho buckwheat, ebe meroho, ebe nama le likhoho. Tsoela pele ho noa bonyane lilithara tse 1.5 tsa mokelikeli ka letsatsi. Laola likarolo tsa hau. Leka ho fokotsa lipompong le lijo tse nang le starchy. Khetha mekhoa e metle ea phepo:

• litholoana tse omisitsoeng,
• marmalade,
• marshmallow.

Qetello

Haeba u batla ho theola boima ba 'mele ntle le kotsi ea bophelo bo botle' me u boloke sephetho nako e telele, latela melao-motheo e 'meli: ho phehella le ho lieha. Ka hona, ho molemo ho fetohela lijong tsa nakoana ha ho khoneha. Morero oa mantlha oa ho tlosa liponto tse eketsehileng e lokela ho ba ho itlhokomela le 'mele oa hau, eseng boholo ba liaparo le lipalo sekaleng.

Shebella video: Sebotsa-Halechaba (November 2024).