Lijo tsa Barry Sears Zone ke e 'ngoe ea mefuta ea lijo e ratoang haholo ho CrossFit.
Tlaleho e khuts'oane. Ka 1996, buka "Enter the Health Zone" e phatlalalitsoe ke setsebi se nang le matla sa phepo le Dr. Barry Sears. Sengoliloeng se entse hore ho be le litlhahlobo tse ngata haholo. Buka ea Sears ha se likhothaletso tse felletseng bakeng sa phepo e nepahetseng, empa hape le melao-motheo e mecha ea bophelo bo nepahetseng le bo phetseng hantle. Babali ba khothaletsoa ho nahana bocha ka maikutlo a bona mabapi le ts'ebeliso ea lijo ebe ba fetohela lijong tsa libaka.
Moelelo oa eona o sebetsang le mokhoa oa ho o latela ka nepo, o tla ithuta ho tsoa sengoloeng sa rona.
Barry Sears o lumela hore bothata ba lefats'e ba boima bo fetelletseng bathong bo hlahile hammoho le keketso ea lijo (ke hore, ho feteletseng). Batho ba ja lik'habohaedreite tse ngata, ha ba je liprotheine tse lekaneng mme ba seli haholo ka mafura.
Hoo e batlang e le lijo tsohle tsa setso li ipapisitse le lithibelo tse tiileng tsa ho ja lik'halori ka ho seha mafura, 'me litsebi tsa phepo e ntle hangata li nyenyefatsa karolo ea lik'habohaedreite ho beheng liponto tse eketsehileng.
Bohlokoa ba lijo tsa libaka
Bohlokoa ba Lijo tsa Mahaeng ke ho fetola ka botlalo mokhoa oa phepo e nepahetseng le ho hlakisa karolo ea limatlafatsi tsohle ho latela melemo kapa kotsi 'meleng.
Lijo tsa libaka tsa Dr. Barry Sears ha li reretsoe feela ho chesa mafura le ho hloekisa 'mele, empa hape le boiketlo bo botle. Ho khomarela lijo tse joalo, motho ha a utloe tlala leha a na le khalori e nyane ea lijo tsa letsatsi le letsatsi.
Molao-motheo o ka sehloohong oa phepo ea libaka ke kaho ea lijo tsa motho tsa letsatsi le letsatsi ho latela morero oa ho arola liprotheine, mafura le lik'habohaedreite ka karolelano: 30/30/40, ka ho latellana.
Ho latela molao-motheo oa phepo ea libaka, lijo tsohle li arotsoe, ho ipapisitsoe le boleng ba matla a tsona, ka liprotheine, mafura le khabohaedreite. Ka karolelano lijo tsa letsatsi le letsatsi ha li fete lik'hilojule tse 1500-1700, tseo ka karolelano li lebisang ho tahlehelo ea ligrama tse 500-600 tsa mafura a mangata ka beke.
Hangata CrossFitters e khetha mofuta ona oa lijo. Baatlelete ba lumela hore karolelano e nepahetseng ea liprotheine, mafura le lik'habohaedreite lijong tsa libaka li eketsa katleho ea koetliso le ho boloka mmele o le maemong a matle.
Ho thata ho hanana le mohopolo ona, hobane ha o bapisoa le mofuta o mong oa lijo o tsebahalang har'a CrossFitters - lijo tsa paleo, moo ts'ebeliso ea lik'habohaedreite e sa qheleloeng, lijo tsa zonal li o lumella ho ja lik'habohaedreite tse nang le boleng bo botle bakeng sa 'mele, empa e sa feteng 40% ea lijo tsa letsatsi le letsatsi.
Ha re nahana hore koetliso ea CrossFit e ja matla a maholo, 'me' mele oa motho o fumana matla le matla mehloling ea lik'habohaedreite, melemo ea phepo ea libaka e totobetse.
Mefuta ea lijo e sebetsang
Mohopolo oa Barry Sears o lumella motho ho lekola lihlahisoa tsa lijo eseng feela ka karohano ea tsona e le liprotheine, mafura le lik'habohaedreite, empa hape le mabapi le ho hlaha ha karabelo ea "hormone" ea 'mele ts'ebelisong ea sehlahisoa se itseng.
Ke ho tsebisoa ha mefuta ea li-hormone kamora ho ja e qetellang e lekanyetsa hore na ho bolokoa mafura a makae 'meleng. Haeba re bua ka ho chesa mafura, ho laola liketso tsa lihormone ke eona tsela ea 'nete ea katleho ho theoleng boima ba' mele.
Letoto la liphetoho tsa li-hormone
Morero oa Lijo tsa Mahaeng ke ho folisa 'mele oohle ka likarabo tse laoloang tsa lihormone lijong tse jeoang.
Mehato ea ts'ebetso ea phepo ea libaka ke e latelang: limatlafatsi tsohle, tse kenang 'meleng oa motho, li baka letoto la liphetoho tsa lihormone ha ho lokolloa lihormone le li-superhormone (eicosanoids), tse fapaneng ka mokhoa o fapaneng eseng feela lits'ebetso tsa ho chesa mafura, empa le ho bophelo ba motho ka kakaretso.
Ho leka-lekanya liketso tsa 'mele
Ho na le lihlopha tse peli tsa eicosanoids. Ka kakaretso li arotsoe "tse mpe" le "tse ntle". Sebopeho, ehlile se na le kamano, 'me se hlokahala feela ho hlalosa mohopolo.
Ka mohlala, ke li-eicosanoid tse "mpe" tse qholotsang karabelo ea platelet, 'me "tse ntle" lia e thibela. Empa haeba motho a seha monoana, ke li-eicosanoid tse "mpe" tse bakang karabelo ea mali a kenang ka potlako, ho seng joalo phofu e tla tsoa mali feela.
Ka lehlakoreng le leng, leqhubu la mali le bakoang ke "eicosanoids" e feteletseng le ka baka lefu la pelo.
Qetello: Ke botsitso bo nepahetseng ba liphetoho tsohle tsa li-hormone 'meleng le' mele bo netefatsang bophelo bo botle le boits'ireletso bo botle. E ntse e leka-lekanya ka taolo ea liphetoho tsa li-hormone 'meleng tseo Dr. Barry Sears's Zone Diet e fanang ka tsona.
Phepo e nepahetseng e laola lijo tsa libaka
Melao ea mantlha ea lijo ho latela Barry Sears:
- Fumana hantle hore na 'mele oa hau o hloka eng' meleng 'me le ka mohla u se ke oa tlola sesupo sena. Se ke oa ja haholo kapa oa fokotsa liprotheine.
- Etsa bonnete ba hore o boloka lipalo tsa protheine le li-carbohydrate block: 1: 1.
- Se ke oa lumella likhefutso lipakeng tsa lijo nako e fetang lihora tse 4-5.
- Senya litlhoko tsa hau tsa limatlafatsi tsa letsatsi le letsatsi lijong tse 5: Lijo tse 3 tse kholo le li-snacks tse peli.
- Mafura a matle ka ho fetesisa ke mafura a sa khotsofatsoang.
- Se ke oa feta likhalori tsa sejo sa hau se seholo le seneke. (500 le 100 calories, ka ho latellana).
- Haeba o nka karolo ka mafolofolo ho CrossFit mme litlhoko tsa hau tsa protheine lia eketseha, ho molemo ho eketsa palo ea lijo, ho fapana le ho fana ka boholo.
- Liprotheine li fumaneha haholo lijong tse se nang mafura haholo.
- Li-carbohydrate li lokela ho ba le index e tlase ea glycemic.
- Noa bonyane 250 ml ea metsi ka sejo se seng le se seng.
- Se ke oa noa kofi kapa lino tse nang le k'hafeine.
- Haeba u tlola o mong oa melao e kaholimo, leka ho boloka lijo tse latelang li le haufi haholo kamoo ho ka khonehang le maemo a phepo ea libaka.
Lihlahisoa tse fumanehang
Ts'ebeliso ea lijo tse tsoang lenaneng "le batloang" ea khothaletsoa.
Tsena li kenyelletsa:
- lihlahisoa tsa protheine tse tsoang liphoofolong le limeleng ka bobeli;
- lik'habohaedreite tse rarahaneng, haholo-holo tse tsoang meroho le litholoana;
- mafura a sa koaeloang a semelo sa meroho.
Lihlahisoa tse thibetsoeng
Lijo tse thibetsoeng li kenyelletsa:
- liprotheine lijo tsa liphoofolo tse nang le mafura a mangata haholo;
- lik'habohaedreite tse bonolo: tsoekere eohle le lipompong tsohle, bohobe bo bosoeu, lihlahisoa tsa pasta le hlama;
- mafura a mangata haholo a hlahang liphoofolong.
Mokhoa oa ho bala palo ea protheine?
Ntlha ea bohlokoahali ho tseba lijo tse nepahetseng tsa letsatsi le letsatsi ke ho fumana tlhoko ea motho ea itseng bakeng sa liprotheine, hobane palo ea protheine e hlokahalang bakeng sa ho chesa mafura ka nepo ke motho ka mong.
Pele, bala liperesente tsa hau tsa mafura a mmele ho fihlela boima ba 'mele kaofela. Ka tloaelo lipalo tse joalo li sebelisoa ka li-calculator tse khethehileng, tse hlophisitsoeng ho latela likarolo tse kentsoeng ho fumana liperesente tsa mafura 'meleng oa motho.
Ka mor'a moo, re tseba boemo ba boikoetliso mabapi le tlhoko ea protheine. Ho etsa sena, sebelisa tafole e latelang.
Karolelano ea boikoetliso ho latela litlhoko tsa protheine
| Boemo ba tšebetso ea 'mele | Litlhoko tsa protheine ka ligrama ka ponto (1 lb = 453.6 grams) "mesifa" e boima |
| Mokhoa oa ho phela o sa pheleng | 0.5 g protheine |
| Ketsahalo e tlase (ho tsamaea ha khutšoane ka letsatsi) | 0,6 g protheine |
| Boikoetliso bo itekanetseng (tsamaea bonyane makhetlo a 3 ka beke metsotso e 30) | 0,7 g protheine |
| Boikoetliso bo phahameng ba 'mele (o tsamaea makhetlo a 5 ka beke hora e le' ngoe) | 0,8 g protheine |
| Boikoetliso bo phahameng haholo (o tsamaea bonyane makhetlo a 5 ka beke lihora tse 2 kapa ho feta) | 0,9 g protheine |
| Koetliso e boima (makhetlo a 5 ka beke) | 1 g protheine |
Ha u etsa lipalo u sebelisa tafole e kaholimo, nahana ka lintlha tse 'maloa:
- Ha ho maemong ohle boima ba motho ea itseng bo lokelang ho nkuoa bakeng sa lipalo. Ke boima ba motho ntle le mafura ke sesupo se nkuoang ha ho baloa tlhoko ea protheine.
- Boemo ba boikoetliso ba motho ea nonneng bo tla lula bo phahame ho feta boikoetliso ba motho ea boima bo tloaelehileng ka mokhoa o ts'oanang oa bophelo, hobane ho ba motenya ka bohona ho lekana le ho ikoetlisa habobebe lihora tse 24 ka letsatsi. Ka hona, haeba motho a phela bophelo bo lutseng 'me a na le liperesente tse feteletseng tsa mafura a' mele (30% bakeng sa banna le 40% bakeng sa basali), tlhoko ea hae ea protheine e tla ba ligrama tse 0,6 ka ponto ea boima ba "letlooa".
Foromo ea ho bala litlhoko tsa protheine ka bomong
Boima ntle le mafura (boima ba "net") x Ho ikoetlisa ka mokhoa o ts'oanang = tlhoko ea letsatsi le letsatsi ea protheine
Mohlala, haeba u nka mosali ea nang le boima ba lik'hilograma tse 75 (165 lbs) le liperesente tsa boima ba mafura ba 30%, ha ka nako e ts'oanang a le boikoetliso bo itekanetseng, boikemisetso ba protheine ea letsatsi le letsatsi e tla ba ka tsela e latelang:
- Kilogerama e 1 = liponto tse 2.2, kahoo 75 kg = liponto tse 165. Kaha liponto tse 165 ha se boima ba "letlooa", re hloka ho fumana boima ba "letlooa" la mesifa.
- 165 liponto x 0.3 (mafura a 'mele a 30%) = liponto tse 49.5 (mafura a' mele a mangata).
- Lik'hilograma tse 165 - liponto tse 49.5 = liponto tse 115.5 (boima ba 'mele bo mesifa).
- Ho fumana tlhoko ea letsatsi le letsatsi ea protheine, e sala e le ho atisa boima ba "letlooa" ka sesupo sa ts'ebetso ea 'mele: 115.5 x 0.7 = 80.85 dikgerama (tlhoko ea protheine ea letsatsi le letsatsi bakeng sa mosali ea boima ba lik'hilograma tse 75, mafura a 30%, le ho ikoetlisa ka mokhoa o itekanetseng).
Hoa etsahala hore ligrama tse 81 tsa protheine ke tlhoko e nepahetseng ea letsatsi le letsatsi bakeng sa mosali ea mohlala ona. Empa ho ja palo ena ea protheine ho lokela ho ajoa ka mokhoa o ts'oanang ho pholletsa le letsatsi. Dr. Barry Sears o fana ka tlhahiso ea ho arola liprotheine tsa hau tsa letsatsi le letsatsi ka likarolo tse arohaneng, e 'ngoe le e' ngoe e lekana le ligrama tse 7 tsa protheine ka ponto.
Kahoo, ka tlhoko ea letsatsi le letsatsi ea ligrama tse 81 tsa protheine, ho fumanoa li-protein tse 11 (tse pota-potileng) ka letsatsi. Liboloko tsena le tsona li ne li aroloa ka lijo le lijo tse bobebe. Lijo tsa hoseng, lijo tsa mots'eare le lijo tsa mantsiboea - li-block tse 3 ka 'ngoe, seneke sa mantsiboea le senekeho pele u robala - 1 le leng le le leng.
Lenaneo la lijo tsa letsatsi le letsatsi le khethoa ho sebelisoa litafole tse nang le likhakanyo tsa phepo ea libaka, tse fanoeng ka tlase.
Mehlala ea lithibelo tse tloaelehileng tsa lijo
Ho etsa hore ho be bonolo ho itlhophisetsa lenane ka bolona, litsebi tsa phepo e ntle li hlahisitse lithibelo tse 'maloa tse tloaelehileng bakeng sa lijo tsa libaka. Ka tlase ho na le mehlala e mmaloa ea litene tse joalo, e leng protheine, khabohaedreite le mafura.
Liprotheine tse tloaelehileng
Sehlahisoa | E lekana le liprotheine tse nepahetseng ka har'a block e le 'ngoe (hoo e ka bang ligrama tse 7 tsa protheine) |
| Nama: | |
| Khoho ea kana ntle le letlalo | 30 g |
| Nama ea kolobe | 30 g |
| Sefuba sa Turkey | 30 g |
| Konyana e mafura a tlase | 30 g |
| Nama ea mmutlanyana | 30 g |
| Tlhapi: | |
| Tuna | 30 g |
| Cod | 42 g |
| Litlhapi, litlhapi | 42 g |
| Shrimp | 42 g |
| Mahe: | |
| Makhooa a mahe | Likotoana tse 2 |
| Mahe a otliloeng | 1/4 senoelo |
| Bakeng sa limela: | |
| Chisi ea soya (tofu) | 90 g |
| Protheine phofo | 10 g |
| Lihlahisoa tsa lebese tse nonneng: | |
| Chisi e se nang mafura | 60 g |
Lik'habohaedreite tse tloaelehileng
Li-carbohydrate lijong tsa libaka le tsona li arotsoe ka li-block. Haeba protheine e le 'ngoe e na le ligrama tse 7 tsa protheine e "hloekileng" ka ponto, joale bakeng sa lik'habohaedreite karolo ena ke li-g tse 9. Palo ea liprotheine e lokela ho lekana hantle le palo ea li-carbohydrate block. Mohlala, haeba palo ea liprotheine e le 11, lik'habohaedreite le tsona li tla ba 11.
Empa tabeng ea lik'habohaedreite, etsa bonnete ba hore o nahana ka mofuta le boleng ba lik'habohaedreite. Lik'habohaedreite tsohle tse tlase tsa glycemic li loketse Sebaka sa Lijo. Li-carbohydrate tse nang le GI e phahameng li qholotsa ho lokolloa ha insulin maling le ho eketsa palo ea "li-eicosanoid" tse mpe, tse etsang hore ho be thata kapa ho batla ho emisa ts'ebetso ea ho chesa mafura. Ho feta moo, haeba u ja bonyane sehlahisoa se le seng se tsoang sehlopheng "se thibetsoeng", phepelo eohle e lumelloang ea letsatsi le letsatsi ea lik'habohaedreite e ka fela.
Sehlahisoa | E lekana le likarolo tse nepahetseng tsa lik'habohaedreite ka boloko bo le bong (hoo e ka bang ligrama tse 9 tsa carbs) | |
| Meroho e phehiloeng: | ||
| Linaoa kapa lensisi | 1/4 senoelo | |
| Asparagase | Khalase e le 1 | |
| Broccoli | Khalase e le 1 | |
| Green beans | Khalase e le 1 | |
| Zucchini (zucchini) | Khalase e le 1 | |
| Kholifolaoa | 1.5 linoelo | |
| Meroho e tala: | ||
| Litamati | Sengoathoana se le seng | |
| Salate ea lettuce | Sengoathoana se le seng | |
| Pepere e tšepe e tala | Likotoana tse 2 | |
| K'habeche e tšoeu e khabisitsoeng | Likhalase tse 2 | |
| Kholifolaoa kapa broccoli | Likhalase tse 2 | |
| Seleri | Likhalase tse 2 | |
| Likomkomere tse khethiloeng | Likhalase tse 3 | |
| Sepinichi | Likhalase tse 4 | |
| Litholoana tse ncha le monokotšoai: | ||
| Musk melon | 1/4 sengoathoana | |
| Pear e bohareng | Likotoana tse 1/3 | |
| Nectarine e kholo | Sengoathoana sa 1/2 | |
| Apole e mahareng | Sengoathoana sa 1/2 | |
| Orange e bohareng | Sengoathoana sa 1/2 | |
| Tholoana ea morara e bohareng | Sengoathoana sa 1/2 | |
| Plum e bohareng | Sengoathoana se le seng | |
| kiwi | Sengoathoana se le seng | |
| Semandarine | Sengoathoana se le seng | |
| perekisi | Sengoathoana se le seng | |
| Mabolilane | Likotoana tse 3 | |
| cheri | 1/2 senoelo | |
| Maberebere | 1/2 senoelo | |
| Morara | 1/2 senoelo | |
| Ananas | 1/2 senoelo | |
| Strawberry | Khalase e le 1 | |
Li-block tsa Fat tse tloaelehileng
Mafura a sebakeng sa Lijo, ka mokhoa o makatsang joalo ka ha a ka utloahala, a thusa ho loantša mafura a 'mele. Ka hona, karolo ea bona lijong e lokela ho lekana le palo ea liprotheine le li-carbohydrate block. Ho feta moo, boloko bo le bong bo na le ligrama tse ka bang 1.5 tsa mafura.
Thibelo feela ke hore o ke ke oa ja mafura a liphoofolo a nang le arachidonic acid: nama ea khomo kapa nama e 'ngoe e khubelu, sebete. Qoba ho ja lijo tse joalo ka botlalo, hobane li baka likarabo tse mpe tsa "hormone" 'meleng.
Ho seng joalo, mafura 'ohle a tsoang nameng e tšoeu (nama ea kolobe, mmutla), likhoho kapa tlhapi a lumelloa ho jeoa. Meroho e sa tšeloang meroho e sebetsa hantle haholo ho baka karabelo ea li-hormone: oli ea mohloaare, oli ea hemp, oli ea folaxe, li-avocado, mehloaare. Ke lihlahisoa tsena tse sa nke lehlakore ho hang ho lokolloeng ha li-eicosanoid mme ha li ame boemo ba insulin maling. Hammoho le sena, li kenya letsoho kholisong e potlakileng, li liehisa phallo ea tsoekere maling, li na le phello e ntle ho boemo ba letlalo, moriri le manala, le ho folisa 'mele ho tsoa kahare.
Sehlahisoa | E lekana le mafura a nepahetseng ka ho le leng (hoo e ka bang ligrama tse 1.5 tsa mafura) |
| Oli ea mohloaare | 1/3 teaspoon |
| Hemp oli | 1/3 teaspoon |
| Oli ea linseed | 0.5 teaspoon |
| Peanut butter ea tlhaho | 0.5 teaspoon |
| Kamehla mayonnaise | 0.5 teaspoon |
| Mayonnaise e mafura a tlase | 1 teaspoon |
| Nate ea Macadamia | Sengoathoana se le seng |
| Mehloaare | Likotoana tse 3 |
Ntle le moo, mohloaare, hemp, peanut le lioli tsa flaxseed li na le mafura a monounsaturated ebile li thusa 'mele oa motho haholo.
Hopola hore lijo ke moriana o matla ho feta mafu ohle. Bokhoni ba ho laola tšebetso ea "hormone" ea mmele oa hau ke senotlolo sa ho fokotsa boima ba 'mele le katleho ea bophelo bo botle.
Morero oa lijo
Hona joale kaha u tseba hore na Lijo tsa Zone ke eng le hore na lijo li lumelloa ke eng, ke nako ea ho ithuta ho rera lijo tsa hau. Hoa hlokahala ho nahana ka lenane la nako e telele e le hore ka nako e nepahetseng lihlahisoa tsohle tse hlokahalang li sehatsetsing sa hau.
Ka tlase ke mohlala oa moralo oa letsatsi le letsatsi oa mosali ea lutseng (li-block tse 11) ka nako le palo ea li-block:
6.00 | 9.00 | 13.00 | 16.00 | 19.00 |
| lijo tsa hoseng | seneke | lijo tsa mantsiboea | seneke | lijo tsa mantsiboea |
| 3 diboloko | 1 boloko | 3 diboloko | 1 boloko | 3 diboloko |
Haeba u sa tsohe hoseng haholo kapa u sa khone ho iqobella ho ja ka 6 hoseng, fetola kemiso ea hau ka ho fetisetsa lijo tsa hoseng ho isa ho 9 hoseng le ho eketsa seneke se eketsehileng kamora lijo tsa mantsiboea, nakoana pele u robala.
Melemo le likotsi tsa phepo ea libaka
Melemo ea Zone Diet bakeng sa motho ea tloaelehileng kapa moatlelete oa CrossFit e hlakile. Ho laola ka botlalo tšebetso ea lihormone 'meleng ho lebisa eseng phokotsong e sa feleng ea liponto tse eketsehileng ka lebaka la ho fokotseha ha mafura a tlasa letlalo, empa hape ho matlafatsa bophelo bo botle le boits'ireletso ba mmele.
Leha ho le joalo, ka melemo eohle ea phepo ea libaka, ho na le lipapatso. Ka lebaka la liprotheine tse phahameng lijong, lijo ha lia lokela batho ba nang le bothata ba liphio kapa mathata a mang a liphio le sistimi ea kantle.
Phepo ea libaka ha e khothalletsoe bakeng sa batho ba nang le lefu la tsoekere, batho ba nang le maloetse a pelo, methapo ea pelo le methapo ea mali.
Lenaneo la lijo bakeng sa beke
Lenaneo lena lea hakanngoa ebile lea hakanyetsoa: fapana ka lijo ho latela 'mele oa hau ka bomong le boemo ba boikoetliso.
| Mantaha | |
| Lijo tsa hoseng | Omelete e phehiloeng ka thata kapa mahe a mane a phehiloeng ka thata, chisi e 1 ea teaspoon, selae se le seng sa bohobe ba lijo-thollo le morara o omisitsoeng. |
| Lijo tsa mantsiboea | Salate ea meroho ka tlatsetso ea ligrama tse 200 tsa shrimp ka 1 teaspoon ea mayonesi e mafura a tlase, 1 lakane e tšesaane ea bohobe ba pita. |
| Seneke | 50 g ea yogurt e mafura a tlase kapa tranelate e bolila, linate tse ling kapa li-pistachio. |
| Lijo tsa mantsiboea | Cutlet ho tloha ho 150 g ea khoho ea minced kapa minced Turkey, ka linaoa tse mashed ka tlatsetso ea tamati le litlama. |
| Seneke pele o robala | Ham e nang le mafura a tlase kapa tlhapi e tšoeu, 100 g tse tala tse tala kapa blueberries. |
| Labobeli | |
| Lijo tsa hoseng | Ho fana ka oatmeal ka metsing ka li-flakes tsa almonde, 50 g ea kana. |
| Lijo tsa mantsiboea | Cutlet ho tloha ho 170 g ea Turkey kapa mmutla, salate ea k'habeche le tamati, sengoathoana sa chisi e thata, halofo ea apole, linate tse 'maloa. |
| Seneke | 150 g ea chisi ea tofu, linaoa tse tala tse halikiloeng le litamati, pelepele ea tšepe le oli ea meroho. |
| Lijo tsa mantsiboea | 150 g, fillet cutlet, salate ea makhasi a spinach a hloekileng le lierekisi tse tala, tse nokiloeng ka lero la lemone kapa mayonnaise a mafura a tlase. |
| Seneke pele o robala | 50 g ea chisi ea kottage, perekisi e le 'ngoe. |
| Laboraro | |
| Lijo tsa hoseng | Salate ea litholoana tse ncha (apole, lamunu, pere) ka yogurt ea tlhaho le morara o omisitsoeng. |
| Lijo tsa mantsiboea | 200 g ea tlhapi ea shrimp kapa e tšoeu e nang le lettuce ka bohobe ba pita, e nang le tranelate e nang le mafura a tlase kapa moaparo oa oli ea mohloaare. |
| Seneke | 50 g ea chisi ea kottage le 150 g ea phaenapole. |
| Lijo tsa mantsiboea | Tlhapi e besitsoeng e tšoeu ea tlhapi e koahetsoeng ka chisi le meroho e metala. |
| Seneke pele o robala | 50 dikgerama tsa khoho, halofo ea senoelo sa litholoana tse omisitsoeng (morara o omisitsoeng, liapolekose tse omisitsoeng), linate tse ling. |
| Labone | |
| Lijo tsa hoseng | 50 g mohopolo kapa khoho, yogurt e nang le lialmonde le monokotšoai o mocha. |
| Lijo tsa mantsiboea | Steak ea 150 g ea nama ea kolobe e nang le li-mushroom, celery le sipinake ea salate, e nokiloeng ka oli ea mohloaare, lamunu e le 'ngoe. |
| Seneke | 50 g ea chisi, halofo ea apole. |
| Lijo tsa mantsiboea | Lifuba tsa kana tsa 150 g le mosetareta, linaoa tse tala li khabisa ka pelepele ea tšepe le tamati. |
| Seneke pele o robala | 50 g ya yogurt kapa tranelate e bolila. |
| Labohlano | |
| Lijo tsa hoseng | Lilae tse 2 tsa bohobe ba thollo e felletseng, e besitsoeng ka ontong le chisi le lehe, monokotšoai le lialmonde tse ncha. |
| Lijo tsa mantsiboea | 150 g ea litlhapi, sopho ea meroho e mecha le salate ea litlama, selae sa bohobe ba matlapi a korong. |
| Seneke | 50 g turkey, litholoana tse ling tse omisitsoeng. |
| Lijo tsa mantsiboea | Lijo tsa nama tse tsoang ho 200 g ea khoho e kopaneng ea minced le nama ea kolobe e nang le eiee le ketchup, zucchini e phehiloeng kapa e besitsoeng ka litlama, halofo ea apole. |
| Seneke pele o robala | 50 g ea likhoho, li-walnuts le monokotsoai o mocha. |
| Moqebelo | |
| Lijo tsa hoseng | 150 g turkey kapa mmutla o nang le tamati, selae se senyenyane sa mahapu kapa mahapu. |
| Lijo tsa mantsiboea | 100 g ea nama ea lekhaba kapa shrimps e nang le chisi, meroho e mecha le salate ea litlama, halofo ea lamunu. |
| Seneke | 100 g ea chisi ea kottage, halofo ea kopi ea phaenapole, linate tse ling. |
| Lijo tsa mantsiboea | 150 g ea litlhapi tse tšoeu tse nang le chisi le meroho, li-monokotsoai tse ncha tse seng kae. |
| Seneke pele o robala | 50 g ea khoho, monokotsoai o mong le linate. |
| Sontaha | |
| Lijo tsa hoseng | Mahe a halikiloeng a entsoe ka makhooa a mane kapa mahe a 2 a felletseng a nang le 50 g ea ham kapa bacon, selae sa bohobe bo felletseng ba lijo-thollo, halofo ea tholoana ea morara. |
| Lijo tsa mantsiboea | 150 g ea khōhō e nang le mouoane e nang le meroho, tranelate e bolila kapa ho apara mafura a mafura a tlase, 1 pita bohobe bo tšesaane, plums kapa prunes. |
| Seneke | Lehe le phehiloeng ka thata, halofo ea apole kapa lamunu, lialmonde tse ling. |
| Lijo tsa mantsiboea | 200 g ya trout kapa saalmon e nang le litlama le pepere ea tšepe, e besitsoeng ka ontong, ka sopho e entsoeng ka tranelate e bolila ka konofolo. |
| Seneke pele o robala | 50 g ea khoho kapa tlhapi e tšoeu. |
Re khothaletsa hore o buisane le ngaka ea hau kapa setsebi sa phepo pele o etsa liphetoho tse amanang le phepo. Kamora ho fetohela lijong tse ling, ho ke ke ha hloka thuso ho etsa tlhahlobo ea bongaka ka ho lekola liphetoho tsohle 'meleng.
