Tseba seo u lokelang ho se ja HO SE KE ua nona (Ntle le ho lapa)

Litaba

• 1. Mokhoa oa ho khetha sejana se seholo hantle
• 2. Lisang tse phetseng hantle ka ho fetisisa ke life
• 3. Seno se monate ka ho fetisisa ke sefe
• 4. Li-dessert tse loketseng
• 5. Molemo ka ho fetisisa dikgetho tsa seneke
• 6. Malebela a ho se e fetelle ha o jella kantle

Ho ja hantle le ho phela hantle 'meleng kantle ho ntlo, ho lokela ho khethoe litokisetso tse bonolo, ntle le lisosisi,' me kamehla li kenye salate le litholoana lijong tse kholo. Ho qoba lireschorente tse nang le 'mele le ho itšebeletsa le ho arolelana li-dessert tse monate, ke malebela a matle ho qoba likhalori tse ngata, tse bohlokoa haholo ho qoba "phello ea yo-yo" kamora ho khona ho theola boima ba' mele ka lijo tse reriloeng.

1. Mokhoa oa ho khetha sejana se seholo hantle

Sejo se seholo se loketseng se lokela ho ba le lijo tse latelang:

• Liprotheine: khetho e lokela ho fuoa litlhapi le nama e se nang mafura, joalo ka khoho le turkey. Ho fokotsa likhalori tsa nama, o tlameha ho tlosa matlalo a kana le tlhapi le mafura a bonahalang nameng, ntle le ho qoba lijo tse halikiloeng le lihlahisoa tse nang le bohobe;
• Likhabohaedreite: raese, li-noodle kapa litapole;
• Legume: linaoa, poone, lierekisi, lierekisi kapa linaoa tsa soya;
• Salate: khetho e lokela ho fuoa lisalate tse tala mme, ha ho khonahala, ja salate pele u qala thupelo e kholo, kaha e tla fokotsa tlala le ho eketsa maikutlo a ho khora.

Ho bohlokoa hape ho qoba ho eketsa mekhabiso ea kalori ho salate, joalo ka mayonnaise, le ho se kenye lijana tse bobebe lijong tse kang shrimp, mehloaare le toast tse nyane.

Video e latelang e fana ka malebela a hore na u ka thibela takatso ea hau ea lijo joang:

2. Lisang tse phetseng hantle ka ho fetisisa ke life

Likhetho tse ntle ka ho fetisisa bakeng sa lisukisi ke mongobo oa langa le le lej, vinaigrette le sopho ea pepere, kaha li ruile li-vithamine tse thibelang li-oxidant mme li eketsa likhalori tse 'maloa sejaneng. Masiana a nang le tranelate e bolila le chisi a lokela ho qojoa.

3. Seno se monate ka ho fetisisa ke sefe

Ka ho khetheha, noa metsi, kaha a tla thusa ho tlatsa mpa ea hau le ho khotsofatsa takatso ea hau ea ho noa maro nakong ea lijo ntle le ho eketsa likhalori. Likhetho tse ling tse phetseng hantle ke maro a sa tsoekere le litae tsa leqhoa. Lino tsa tlhaho le tsona li lokela ho ratoa, kaha lihlahisoa tsa indasteri li na le lidae le lintho tse bolokang tse ka bang chefo 'meleng ha li nooa ka bongata.

4. Li-dessert tse loketseng

Sejo se tsoekere se loketseng ke litholoana. Ntle le tatso e monate, litholoana li nosetsa le ho fana ka livithamini le liminerale tse tla thusa ka ts'ilaetso e nepahetseng le ho kenya letsoho ts'ebetsong e nepahetseng ea 'mele. Haeba takatso ea lipompong e sa laolehe, ntlha e ntle ke ho arolelana lijo tse theolelang le motho e mong.

5. Molemo ka ho fetisisa dikgetho tsa seneke

Ha u etsa li-snacks kantle ho ntlo, khetha litholoana tsa litholoana, lisalate tsa litholoana, jelie, maro a tlhaho kapa yoghurt ka peo e kang oats le linonyana tsa folaxe. Haeba u batla ho hong hape, bohobe bo nang le botoro kapa chisi e tšoeu le lettuce ke khetho e ntle ka ho fetisisa. Haeba lijo tse hlabosang e le tsona feela khetho, o lokela ho khetha tse apehiloeng ka ontong mme o qobe ho hadika le ho baka bohobe. Sheba mehlala e meng ea lijo tse bobebe tse bobebe le tse bonolo ho: seneke se phetseng hantle.

6. Malebela a ho se e fetelle ha o jella kantle

Malebela a mang a ho se je haholo, ho ja likhalori tse ngata ho feta kamoo ho hlokahalang ke:

• Se ke oa fumana likhalori ho seo u sa se rateng. Ka mohlala, haeba u se morati o moholo oa boroso, u se ke ua o beha poleiting hobane feela e shebahala hantle kapa hobane motho e mong a re boroso e reschorenteng eo e ntle haholo;
• Ho pizzeria, motho o lokela ho qoba lithako tse kentsoeng, katse e eketsehileng le litatso tse tlisang bacon le boroso, kaha ke mehloli ea lik'halori e ka nkeloang sebaka ke metsoako e phetseng hantle, joalo ka li-mushroom le litholoana;
• Tsoela pele molemong oa ts'ebeletso, ka hona basebetsi-'moho le uena ba ke ke ba u susumetsa ka likhetho tsa bona;
• Lebenkeleng la lijo la Majapane o lokela ho qoba mefuta e mengata ea litokisetso, joalo ka hot roll, guiozá, tempura;
• U lokela ho leka ho nka lijana tse bobebe lapeng, hobane hona ho etsa hore ho be bonolo ho etsa khetho e nepahetseng le ho qoba liteko tsa sebaka sa ho jella.

Ho bohlokoa hape ho qoba lijo tse seng li entsoe tse tsoetseng pele indastering, hobane li na le lihlahisoa tse bolokang le tse ntlafatsang tatso, tse ka bakang ho teneha ka maleng esita le mofetše.

Hape ithute ho se its'epe ha u le leetong.