Lijo tsa phumano: seo u lokelang ho se ja le seo u lokelang ho se qoba
Litaba
- Lijo tse loantšang ho patoa
- Lijo Tseo re Lokelang ho li Qoba
- Ke metsi le fiber tse kae tse lokelang ho sebelisoa
- Khetho ea menyu ea ho itšireletsa
Lijo tse thusang ho loantša ho patoa ke tse nang le fiber e ngata, joalo ka lithollo, litholoana tse sa tsoakoang le meroho e tala. Ntle le likhoele, metsi le ona a bohlokoa kalafong ea ho sokela hobane e thusa ho theheng mantle le ho thusa ho feta ha mantle ka maleng.
Ho sokela hangata ho bakoa ke tšebeliso e fetelletseng ea tsoekere, mafura le lijo tse sebelisitsoeng, empa hape e ka ba litholoana tsa ho hloka boikoetliso le ts'ebeliso ea nako e telele ea litlhare tse kang litlolo le lithibela-mafu.
Lijo tse loantšang ho patoa
Lijo tse ka sehloohong tse thusang ho loantša ho patoa ke:
- Meroho, haholo meroho e tala le e makhasi, joalo ka moroho, lettuce kapa moroho;
- Litholoana tse nang le lekhapetla, hobane makhapetla a na le likhoele tse ngata;
- Lihlahisoa tsohle joalo ka koro, habore le raese;
- Linaoa e ntšo, e tšoeu, e sootho, ea lensisi le ea lierekisi;
- Koro bran le kokoana-hloko, ea habore;
- Litholoana tse omileng, joaloka morara o omisitsoeng;
- Peo tse kang folaxe, chia, mokopu le sesame;
- Li-probiotics, mohlala, yogurts, kefir, kombucha le sauerkraut, joalo ka ha li thusa ho laola microbiota ea mala.
Lijo tse tala le tse felletseng li na le fiber e ngata ho feta lijo tse phehiloeng le tse ntlafalitsoeng ka hona li ntlafatsa tsamaiso ea mala. Ntle le moo, ho noa metsi a mangata ho boetse ho thusa ho loants'a ho sokela, hobane metsi a nosetsa likhoele, a etsa hore phallo ea mantle ka maleng e be bonolo. Bona palo ea faeba lijong.
Lijo Tseo re Lokelang ho li Qoba
Lijo tse bakang ho patoa le tse lokelang ho qojoa ke:
- Lijo tse nang le tsoekere e ngata, joalo ka lino-mapholi, likuku, lipompong, li-cookie tse tlatsitsoeng le chokolete;
- Lijo tse nang le mafura a mangata, joalo ka lijo tse halikiloeng, lijo tse halikiloeng le tse nang le maqhoa;
- Lijo tse potlakileng le lijo tse hoammeng, joalo ka lasagna kapa pizza;
- Lebese lohle le lihlahisoa tsa lebese, kaha ba ruile mafura;
- Lijo tse sebetsitsoeng, joalo ka boroso, bacon, boroso le ham.
Litholoana tse ling, joalo ka libanana tse tala le guava, ka mohlala, li ka mpefatsa lesokiso. Ntle le moo, khaello ea boikoetliso ba 'mele le ts'ebeliso ea khafetsa ea meriana ea laxative, antidepressant kapa heartburn le eona e ka tlatsetsa ho sisiteng.
Sheba malebela a ho fepa ho loants'a ho qopetsoa video e latelang:
Ke metsi le fiber tse kae tse lokelang ho sebelisoa
Likhoele ke lintho tsa semela tse sa silang ke li-enzyme tsa pampiri ea meno, e bakang keketseho ea bongata ba mokelikeli mantleng a mala, mala a microbiota, boima le makhetlo ao mantle a fetang ka har'a kolone. Palo e khothalletsoang ea fiber bakeng sa batho ba baholo e lokela ho ba lipakeng tsa ligrama tse 25 ho isa ho tse 38 ka letsatsi le ligrama tse 19 ho isa ho tse 25 bakeng sa bana.
Metsi le maro a ikarabella ho nosetsang likhoele maling a boemo ba mala, ho nolofatsa mantle le ho thusa hore a felisoe. Ntle le moo, e boetse e nolofatsa karolo eohle ea mala, e etsa hore litulo li tsamaee habonolo ho fihlela li lelekoa.
Ka kakaretso, ho kgothaletswa ho sebelisa lilithara tse 2 tsa metsi ka letsatsi, leha ho le joalo palo e nepahetseng ea metsi e fapana ho latela boima ba motho, e le 35 ml / kg / ka letsatsi. Kahoo, motho ea boima ba 70 kg o lokela ho ja 35 ml / kg x 70 kg = 2450 ml ea metsi ka letsatsi.
Khetho ea menyu ea ho itšireletsa
Tafole e latelang e bontša mohlala oa lenane la matsatsi a 3 ho loantša ho patoa:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | 1 senoelo le yoghurt ka likotoana tsa litholoana + thispone e le 1 ea habore + khaba e le 1 ea chia + 2 prunes | Khalase e le 'ngoe ea lero la lamunu e nang le khaba e le 1 ea folaxe + mahe a 2 a halikiloeng a nang le toast e 2 kaofela | 1 papaya e nang le khaba e le 'ngoe ea chia + 1 tortilla ea koro e nang le chisi e tšoeu |
| Seneke sa hoseng | Li-prune tse 2 + linate tsa cashew tse 10 | Lilae tse 2 tsa papaya | Banana e le 1 |
| Lijo tsa mots'eare | 90 dikgerama tsa salmone e halikiloeng + asparagase e nang le oli ea mohloaare + 1 thispone ea raese e sootho + 1 tangerine | Paseka ea Wholegrain e nang le nama ea khomo ea nama ea khomo le ea tlhaho ea tamati + salate e tala ka oli ea mohloaare + 1/2 khalase ea fragola | 90 dikgerama tsa khoho e halikiloeng + likhaba tse 4 tsa salate ea quinoa + broccoli le lihoete + 1 lamunu |
| Seneke-thapama | Khalase e le 'ngoe ea lero la lamunu e nang le papaya e nang le khaba e le 1 ea chia + toast e 2 e nang le lehe le leholo | 1 yogurt ea tlhaho e nang le litholoana tse khethiloeng + morara o le mong o tletseng letsoho | Selae se le seng sa bohobe bo felletseng bo nang le selae se le seng sa chisi |
Bongata bo bontšitsoeng lenaneng le fapana ho latela lilemo, bong le tšebetso ea 'mele, ntle le taba ea hore motho o na le lefu le amanang le lona kapa che. Ka lebaka lena, ho molemo ho batla tataiso ho setsebi sa phepo e le hore ho ka etsoa tlhahlobo e felletseng le moralo oa phepo e nepahetseng ho latela litlhoko tsa hau.
Ka ho boloka phepo e leka-lekaneng le tšebeliso e lekaneng ea metsi, ho tloaelehile hore mala a qale ho sebetsa hantle kamora matsatsi a 7 ho isa ho a 10 a phepo. Ntle le moo, ho bohlokoa ho hopola hore ho ikoetlisa khafetsa ho thusa ho laola tsamaiso ea mala.
Lingoloa Tse Tsebileng
Quad le Hamstring Boikoetliso ho Matlafatsa Likotlo Tse Mpe
