Lentsoe "lijo" hangata le khannela batho ho tepella maikutlong. Ha se motho e mong le e mong ea lekoa ke tebello ea ho ja lijo tse sa tsoa khuoa letsatsi le leng le le leng, a lula a itšireletsa le ho tlohela "monate".
Leha ho le joalo, diabolose (ho rona, lijo tsa lijo) ha e mpe joalo ka ha e hlahisoa. Ho ithiba le ho ja hampe ha se 'nete lijong tsohle. Ka mohlala, lijo tse nang le protheine li matlafatsa haholo. Ka ho e emisa, o tla fokotsa boima ba 'mele ka nako e khuts'oane, ntle le ho itatola ka nako e ts'oanang lihlahisoa tsa lebese, nama le tlhapi tse ratoang ke rona bohle.
Bohlokoa ba lijo tsa protheine
Motsoako oa phepo ea protheine e bonolo - bonyane ba lik'habohaedreite le mafura, boholo ba liprotheine. Bonyane ha bo bolele ho ba sieo ka botlalo. Mafura le lik'habohaedreite li bohlokoa lijong tsa batho. Leha ho le joalo, lijo tsa protheine li laela hore li li je ka mokhoa oa likaroloana tse nyane, hammoho le mefuta ea mofufutso ea nama, tlhapi le mefuta e meng ea protheine.
Hopola molao o ka sehloohong oa phepo e nepahetseng: ha ho lijo tse lokelang ho lematsa 'mele.
Karolo ea BJU 'meleng
Liprotheine ke "motheo le marako" a lisele le litho tsa motho. Keketseho ea eona lijong e matlafatsa 'mele ebile e tiisa boima ba' mele. Empa e le hore litene tsa 'mele oa motho li tšoarelle ka thata, li tlameha ho "samente" le "tlotsoa" ka lintho tse ling.
"Lubricant" e ntle ka ho fetisisa ke mafura. Empa li lokela ho jeoa ka bongata bo tloaelehileng. Ho feteletseng ho lebisa mathateng a fapa-fapaneng, ao botenya bo seng bo tebileng ka ho fetisisa.
Li-carbohydrate ke mehloli ea matla. Empa palo ea bona ha e bapisoa le protheine e lokela ho ba tlase haholo. Haeba likhalori li sa sebelisoe, li bolokoa e le liponto tse eketsehileng. Haeba u batla ho ba sebopeho, hlokomela lipompong, thepa e besitsoeng, libanana, morara, lifeiga le mehloli e meng ea lik'habohaedreite.
Melao ea ho ja
Ho na le melao e 'maloa e ka lateloang ho etsa hore lijo life kapa life li atlehe.
Mona ke tsa mantlha:
- noa khalase ea metsi a futhumetseng kapa metsi a nang le sirilamunu hoseng ka mpeng e se nang letho;
- ja lijo tsa hoseng halofo ea hora kamora ho tsoha;
- raese le lijo-thollo lia lumelloa hoseng;
- lilamunu le litholoana tse sa tsoekere li lumelloa ho fihlela ka 14:00;
- Ho lumelloa feela oli ea limela, likhaba tse 'maloa ka letsatsi;
- protheine e lokela ho ba teng lijong tsohle;
- lijo tsa mantsiboea lihora tse 3 pele a robala;
- ho na le lijo tse 5-6 ka letsatsi;
- noa bonyane 1.5-2 a etsang dilitara tse metsi ka letsatsi;
- Lijo tse nang le starchy, litholoana tse monate, lisoso tse mafura lia thibeloa;
- ja lijo tse tala, tse besitsoeng ntle le disouse le chisi, e phehiloeng.
Melemo le likotsi tsa lijo
Joalo ka mokhoa o fe kapa o fe oa ho theola boima ba 'mele, phepo ea protheine ea ho theola boima ba' mele e na le melemo le mathata a eona.
Melemo
Melemo e sa hlokahaleng ea phepo ea protheine e kenyelletsa lintlha tse latelang:
- Ho hloka kotsi. Lihlahisoa tse sebelisitsoeng li ke ke tsa lematsa 'mele, haeba motho a se na mamello ho tse ling tsa tsona.
- Palo e ntle le liphetho tsa nako e telele. Ho qoba lik'habohaedreite ho qobella 'mele ho sebelisa mehloli ea eona, "ho ja" mafura a mangata.
- Ho tlala lijo kapele. Lijo tsa liprotheine li khotsofatsa tlala kapele. Kamora hae, o ke ke oa batla ho ja ntho e ngoe.
- E ka fetoha lijo tse sa feleng.
- Lijo tsa protheine + lipapali li tla potlakisa ho lekanyetsa sephetho se lakatsehang.
Minuses
Likotsi tsa phepo ea protheine li tlase haholo, empa li ntse li le teng:
- Ho hana nako e telele lik'habohaedreite (lijo tse thata-thata) ho tletse mathata bokong, tsamaiso ea methapo, phefumoloho e mpe le monko oa 'mele.
- Lijo tse joalo li hanyetsanoa ha ho na le mathata ts'ebetsong ea liphio, pampiri ea meno le tsamaiso ea pelo.
Tafole e felletseng ea sehlahisoa
Ka tlase ke tafole e felletseng ka ho fetisisa ea lijo tse nang le protheine e ngata. Tafole e bonts'a litaba tsa liprotheine le mafura ho 100 g ea sehlahisoa. Boloka tafole ebe u e printa ha ho hlokahala (o ka e jarolla ka sehokela).
Khetho ea menyu
Li phehiloe, li phehiloe, li entsoe ka setofo - mekhoa ea ho pheha ka lijo tsa protheine. Meroho e tala le litholoana li lumelloa. Li ka phekoloa ka mocheso ha li lakatsa.
Lijana tse lenaneng lena li ke ke tsa tena. Ntho ea mantlha eo u lokelang ho e hopola ke hore lijo tse tlamang li lokela ho ba le ligrama tse 150-200 tsa protheine. Mefuta e fapaneng ea lijo e ipapisitse le nako ea lijo. Puso e ikhethileng e ka baloa matsatsi a 7, 10, 14 le 30.
Lenaneo la matsatsi a 7
Ho tseba hore na lijo tse nang le protheine li u loketse, re khothaletsa hore o leke lenane la lijo tsa beke pele. Khethong ena ea menyu bakeng sa matsatsi a 7, o ka iketsetsa liphetoho ho latela likhetho tsa hau kapa mamello ea 'mele ea lihlahisoa tse itseng.
| Letsatsi la 1 | Lijo tsa hoseng | chisi e nang le mafura a tlase, tee / kofi e se nang tsoekere |
| Seneke | 1 apole | |
| Lijo tsa mantsiboea | khomo ea nama ea khomo le meroho | |
| Seneke | khalase ea kefir kapa yogurt e se nang li-additives | |
| Lijo tsa mantsiboea | sopho ea meroho | |
Letsatsi la 2 | Lijo tsa hoseng | oatmeal ka ho eketsa litholoana tse omisitsoeng, tee kapa kofi ntle le tsoekere |
| Seneke | 1 lamunu | |
| Lijo tsa mantsiboea | moro oa kana le meroho | |
| Seneke | chisi e se nang li-additives | |
| Lijo tsa mantsiboea | litlhapi tse besitsoeng ka litlama le linoko | |
Letsatsi la 3 | Lijo tsa hoseng | omelet e nang le makhooa a 'maloa a mahe, tee kapa kofi ntle le tsoekere |
| Seneke | seatla se tletseng monokotsoai kapa tholoana e le 'ngoe | |
| Lijo tsa mantsiboea | sopho e entsoeng ka broccoli le khoele ea khoho | |
| Seneke | khalase ea kefir | |
| Lijo tsa mantsiboea | litlhapi tse phehiloeng le meroho | |
Letsatsi la 4 | Lijo tsa hoseng | chisi e nang le mafura a tlase, tee / kofi |
| Seneke | khalase e le 'ngoe ea lero le sa tsoa khuoa | |
| Lijo tsa mantsiboea | litlhapi tse nang le mouoane le raese, ligrama tse 100 tsa salate ea meroho | |
| Seneke | linate tse seng kae | |
| Lijo tsa mantsiboea | moro oa meroho | |
Letsatsi la 5 | Lijo tsa hoseng | mahe a mabedi a phehiloeng ka thata a nang le selae sa bohobe bo felletseng, tee kapa kofi ntle le tsoekere |
| Seneke | 1 apole e besitsoeng | |
| Lijo tsa mantsiboea | 200 g ea sechu sa nama ea khomo le linaoa | |
| Seneke | khalase ea kefir kapa yogurt ntle le litlatsetso | |
| Lijo tsa mantsiboea | tlhapi e besitsoeng le salate ea meroho | |
Letsatsi la 6 | Lijo tsa hoseng | Li-cheesecakes tse 2, tee kapa kofi e se nang tsoekere |
| Seneke | lamunu eohle kapa halofo ea tholoana ea morara | |
| Lijo tsa mantsiboea | 200 g vinaigrette, nama e phehiloeng | |
| Seneke | mahe a mabedi a phehiloeng ka thata | |
| Lijo tsa mantsiboea | Khoele e halikiloeng ea khoho le salate | |
Letsatsi la 7 | Lijo tsa hoseng | Litlhapi tse nang le mouoane tse khabisitsoeng ka asparagase, tee / kofi ntle le tsoekere |
| Seneke | apole | |
| Lijo tsa mantsiboea | veal ka pitsa e nang le meroho | |
| Seneke | chisi ea ntloana e sa tsoakoang | |
| Lijo tsa mantsiboea | sopho ea nama ea nama |
Ena ke mohlala oa mehlala ea beke e nang le phepo ea protheine. E fetole ho latela khetho ea hau. Ho bonolo ho fumana lipepe tse ngata tse fapaneng inthaneteng. Ka mokhoa ona oa ho ja, ho ka ba bonolo ho theola lik'hilograma tse 5-7 ka beke.
Lenaneo la matsatsi a 10
Liphetho tse potlakileng tsa ho theola boima ba 'mele li netefalitsoe ke phepo e thata ea mono-protein - o lumelloa ho ja mofuta o le mong feela oa lijo ka letsatsi ntle le ho eketsa lioli le linoko. Etsa bonnete ba hore o noa lilithara tse 2 tsa metsi ka letsatsi. Kofi ha ea lumelloa. Ka mokhoa ona oa ho ja, ho ka ba bonolo ho theola lik'hilograma tse 10 ka matsatsi a 10.
Lijo tse batlang li lekana bakeng sa protheine mono-diet:
| Letsatsi la 1 - lehe | Ke mahe a phehiloeng feela a lumelloang letsatsing lena. |
| Letsatsi la bobeli - litlhapi | Litlhapi tse nang le mouoane kapa tse phehiloeng ke sejo se seholo. |
| Letsatsi la 3 - lekhalo | Chisi e nang le mafura a tlase, bophahamo bo khothalletsoang bo fihla ho 1 kg. |
| Letsatsi la 4 - khoho | Fillet ea khoho e senang letlalo kapa e besitsoeng. |
| Letsatsi la 5 - litapole | Ke litapole feela tse apereng junifomo tse lumelloang ho sebelisoa. |
| Letsatsi la 6 - nama ea khomo | Khomo e phehiloeng kapa nama ea veal ke lijo tsa letsatsi lena. |
| Letsatsi la 7 - meroho | Meroho e tala, e phehiloeng, e nang le mouoane ke lijo tsa letsatsi lohle. Ke litapole feela tse thibetsoeng. |
| Letsatsi la 8 - litholoana | Ke ntho e lakatsehang ho khetha litholoana tse nang le tatso e bolila. Libanana le morara li thibetsoe. |
| Letsatsi la 9 - kefir | Kefir e mafura a tlase kapa mafura a tlase e tla ba lijo. |
| Letsatsi la 10 - lirope tsa rose | Letsatsi lena ke la lino, bonyane o hloka ho noa litha e le nngwe ea moro oa rosehip. |
Kamora 'lijo tse joalo, sephetho se tla totobala. Empa khafetsa mono-lijo li ka ntša kotsi, haholo-holo tsamaiso ea tšilo ea lijo. E ne e le mofuta o motle haholo oa phepo ea protheine. Matsatsi a tšoanang a leshome, o ka ja lijo tse tšoanang le ka ho fokotsa boima ba 'mele beke le beke.
Lenaneo la matsatsi a 14
| Letsatsi la 1 | Lijo tsa hoseng | chisi e nang le mafura a tlase, tee e tala |
| Seneke | apole e le 'ngoe | |
| Lijo tsa mantsiboea | mmutla o lohiloeng o nang le lierekisi tse phehiloeng kapa linaoa tsa asparagase | |
| Seneke | khalase ea kefir | |
| Lijo tsa mantsiboea | tlhapi e halikiloeng le tamati e nang le salate le lero la lemone | |
| Letsatsi la 2 | Lijo tsa hoseng | oatmeal e nang le litholoana, tee / kofi ntle le tsoekere |
| Seneke | halofo kapa tholoana ea morara e felletseng | |
| Lijo tsa mantsiboea | nama ea khomo ka pitseng e nang le meroho | |
| Seneke | khalase ea lebese | |
| Lijo tsa mantsiboea | litlhapi tse phehiloeng tsa leoatleng, raese e phehiloeng e hlaha (sootho) | |
| Letsatsi la 3 | Lijo tsa hoseng | Mahe a phehiloeng a 2, lilae tse 2 tsa bohobe bo tletseng lijo-thollo, tee e se nang letho |
| Seneke | tholoana e seng kae e omisitsoeng | |
| Lijo tsa mantsiboea | sopho ea meroho e nang le li-meatball | |
| Seneke | khalase ea yogurt | |
| Lijo tsa mantsiboea | khoho e halikiloeng ea likhoho le meroho | |
| Letsatsi la 4 | Lijo tsa hoseng | khalase ea kefir le bohobe ba lijo-thollo tse 2 kapa li-biscuits tsa lijo |
| Seneke | apole e besitsoeng | |
| Lijo tsa mantsiboea | veal le salate ea tamati le pepere e bonolo | |
| Seneke | linate tse seng kae | |
| Lijo tsa mantsiboea | Lijo tsa leoatleng tse nang le majoe a leoatle | |
| Letsatsi la 5 | Lijo tsa hoseng | chisi e nang le mafura a tlase e nang le litholoana tse omisitsoeng, tee e tala e se nang tsoekere |
| Seneke | lamunu kaofela | |
| Lijo tsa mantsiboea | litlhapi le litamati tse halikiloeng ka lero la lemone | |
| Seneke | khalase ea kefir | |
| Lijo tsa mantsiboea | Li-cutlets tsa kana tse halikiloeng le salate | |
| Letsatsi la 6 | Lijo tsa hoseng | Mahe a phehiloeng a 2, salate ea meroho le tee / kofi e se nang tsoekere |
| Seneke | apole e le 'ngoe | |
| Lijo tsa mantsiboea | veal e entsoeng ka k'habeche | |
| Seneke | khalase ea lebese le se nang mafura | |
| Lijo tsa mantsiboea | linaoa tse phehiloeng ka salate ea meroho, kefir | |
| Letsatsi la 7 | Lijo tsa hoseng | motoho oa lebese |
| Seneke | mapetso le tee | |
| Lijo tsa mantsiboea | stewed chicken chicken le tamati le pelepele | |
| Seneke | khalase ea kefir | |
| Lijo tsa mantsiboea | makotikoting tlhapi le salate ea likomkomere, pepere le lettuce | |
| Letsatsi la 8 | Lijo tsa hoseng | likeke tse 'maloa tsa bohobe le tee tse se nang tsoekere |
| Seneke | tholoana e ncha kapa lero la monokotšoai | |
| Lijo tsa mantsiboea | veal e phehiloeng ka sauerkraut | |
| Seneke | yogurt e hlakileng | |
| Lijo tsa mantsiboea | salate ea mahe a phehiloeng le meroho, kefir | |
| Letsatsi la 9 | Lijo tsa hoseng | litlhapi tse halikiloeng tsa leoatle tse nang le asparagase, tee kapa kofi ntle le tsoekere |
| Seneke | mofuta ofe kapa ofe oa lamunu | |
| Lijo tsa mantsiboea | veal e nang le lierekisi tse phehiloeng | |
| Seneke | chisi ea kottage e nang le linate | |
| Lijo tsa mantsiboea | vinaigrette le libolo tsa nama | |
| Letsatsi la 10 | Lijo tsa hoseng | oatmeal, tee / kofi ntle le tsoekere |
| Seneke | apole | |
| Lijo tsa mantsiboea | lisoseje tsa likhoho, salate le k'habeche le likomkomere tse nang le lero la lemone | |
| Seneke | khalase ea kefir | |
| Lijo tsa mantsiboea | sopho ea meroho e nang le broccoli | |
| Letsatsi la 11 | Lijo tsa hoseng | salate ea litholoana, tee e tala |
| Seneke | linate tse seng kae | |
| Lijo tsa mantsiboea | sechu sa nama ea khomo, vinaigrette | |
| Seneke | soufflé ea curd | |
| Lijo tsa mantsiboea | litlhapi tse besitsoeng ka linoko, meroho e phehiloeng | |
| Letsatsi la 12 | Lijo tsa hoseng | mahe a phehiloeng, lijo-thollo kaofela, tee |
| Seneke | meroho e ncha | |
| Lijo tsa mantsiboea | sopho ea meroho e nang le sefuba sa kana | |
| Seneke | chisi e nang le mafura a tlaase | |
| Lijo tsa mantsiboea | mmutlanyana o phehiloe ka meroho | |
| Letsatsi la 13 | Lijo tsa hoseng | khalase ea lebese le li-biscuits tsa lijo |
| Seneke | bohobe bo mahoashe | |
| Lijo tsa mantsiboea | khoho e phehiloeng ka raese, salate ea meroho | |
| Seneke | khalase ea yogurt e hlakileng | |
| Lijo tsa mantsiboea | sopho ea litlhapi, salate ea tamati | |
| Letsatsi la 14 | Lijo tsa hoseng | kottage chisi e nang le litholoana, tee kapa kofi e se nang tsoekere |
| Seneke | monokotsoai o mocha kapa o qhibilihisitsoeng | |
| Lijo tsa mantsiboea | nama ea khomo le linaoa | |
| Seneke | khalase ea kefir | |
| Lijo tsa mantsiboea | Lijo tsa leoatleng tse nang le salate ea meroho |
Kamora ho qeta libeke tse peli lijong tsa protheine, ho ka etsahala hore o theole ho fihlela ho 10 kg. Empa ho fapana le lenaneo la matsatsi a 10, boima bo tsamaea hantle le ka mokhoa o bolokelang 'mele.
Lenaneo la khoeli le khoeli
Batho ba thata ka ho fetesisa ba ka khetha lenaneo la matsatsi a 30 la ho theola boima ba 'mele. Molao-motheo ona oa tšoana, empa ho hlokahala boikemisetso bo boholo. Ke 'nete, ntho e' ngoe le e 'ngoe e koaloa ke liphetho tse khahlisang. Batho ba bang ba khona ho theola ho fihlela ho 20 kg ka nako e khuts'oane joalo.
