Mokhoa oa ho etsa lijo tsa lebese
Litaba
- E sebetsa joang
- Melemo ea lijo tsa lebese
- Lijo tsa lebese
- Mokhoa oa ho qoba phello ea accordion
- Likotsi tsa lijo tsa lebese
Lijo tsa lebese li lokela ho sebelisoa haholo-holo bakeng sa ba batlang ho theola boima ba 'mele kapele, kaha ho tsona lijo tse ling li nkeloa sebaka feela ke lebese le lijo tse ling.
Kamora karolo ea tahlehelo, lijo li lokela ho lateloa ho boloka boima ba 'mele kapa ho tsoela pele ho theola boima ba' mele hanyane ka hanyane, ho boloka tšebetso e nepahetseng ea metabolism le ho chesa mafura.
E sebetsa joang
Letsatsing la pele la lijo, lijo tsohle li lokela ho fapanyetsanoa ka lebese, li lumelloe ho sebelisa lebese kaofela, kaha li na le livithamini tse ngata hape li khothaletsa ho ba le khora e kholo. Ho tloha ka letsatsi la bobeli ho ea pele, o ka eketsa lijo tse bobebe, tse nang le protheine tse ngata, joalo ka litholoana, yogurt, chisi, mahe le nama.
Lijo tsena li hlohlelletsa ho chesoa ha mafura 'meleng le ho eketsa ho khora, ho laola tlala le takatso ea ho ja. Leha ho le joalo, ho bohlokoa ho hopola hore lijo tsa lebese li lokela ho etsoa feela ho fihlela matsatsi a 8, hobane kamora nako ena ho hlokahala hore o hlahise lijo tse ling butle butle, ho qoba ho nona.
Melemo ea lijo tsa lebese
Melemo ea mantlha ea lijo tsa lebese ke bonolo le theko e tlase, hobane ke mokhoa o bonolo oa ho ja. Ho feta moo, lebese le na le limatlafatsi tse ngata tse kang calcium, vithamine A, D le K, le tšebeliso ea lijo tse ling tse kang nama le mahe li thusa ho eketsa limatlafatsi matsatsing a lijo.
Kahoo, ho bonolo ho ikamahanya le lijo, moo ho ka khonehang ho ja mefuta e fapaneng ea litokisetso, 'me limatlafatsi tsa eona li tla thusa ho boloka mmele o le mafolofolo, leha ho na le thibelo e kholo ea likhalori.
Lijo tsa lebese
Tafole e latelang e bontša mohlala oa lijo tsa lebese tsa matsatsi a mane:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 | Letsatsi la 4 |
| Lijo tsa hoseng | Khalase e le 'ngoe ea lebese kaofela | Khalase e le 'ngoe ea lebese le shapuoa le li-fragole tse 6 | 1 yogurt e hlakileng | 1 kopi ea lebese |
| Seneke sa hoseng | Khalase e le 'ngoe ea lebese kaofela | 1 pere | 1 apole | Selae se le seng sa chisi |
| Lijo tsa mots'eare | Khalase e le 'ngoe ea lebese kaofela | 1 nama ea nama ea khomo e omileng + salate e tala | Mahe a 2 a halikiloeng ka raese ea cauliflower | Fillet ea tlhapi e 1 e halikiloeng le meroho |
| Seneke-thapama | Khalase e le 'ngoe ea lebese kaofela | Khalase e le 'ngoe ea lebese + 1 banana | Khalase e le 'ngoe ea lebese e nang le selae se le seng sa papaya | 1 yogurt e hlakileng |
Kamora 'lijo tsa matsatsi a 8, lijo tse ling li lokela ho kenyelletsoa lenaneng, joalo ka raese e sootho, meroho, bohobe bo sootho, oli ea mohloaare le linate.
Mokhoa oa ho qoba phello ea accordion
Kaha ke phepo e thibelang, kamora matsatsi a 8 a lijo tsa lebese ho hlokahala hore ho hlahisoe lijo tse ncha hanyane ka hanyane, ho lula ho hopoloa ho qoba lipompong, maro, lijo tse halikiloeng le lijo tse nang le phofo e ngata, joalo ka likuku, cookies le pasta.
Ntle le moo, ho bohlokoa ho noa metsi a mangata, ho ikoetlisa le ho noa linoelo tse 2 tsa tee tse nyane ka letsatsi, joalo ka tee e tala le tee ea molekane, ho loants'a ho boloka metsi. Sheba li-teas tse 5 ho theola boima ba 'mele.
Likotsi tsa lijo tsa lebese
Likotsi tsa lijo tsa lebese li hokahane le thibelo e kholo ea `` caloric '' ea lijo, e ka bakang mathata a kang ho tsekela, ho hlaka, malaise le ho nyahama. Ntle le moo, khaello ea limatlafatsi e ka baka ho fetoha hoa maikutlo ka lebaka la ho theoha ha serotonin, e leng hormone ea boiketlo.
Ho bohlokoa hape ho hopola hore mofuta ona oa lijo o thibetsoe ho batho ba alejang lebese, ha ba sa mamellaneng le lactose ba lokela ho sebelisa lebese le se nang lebese le lihlahisoa tsa lona. Bona kamoo u ka jang bophelo bo botle ho theola boima ba 'mele.
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