Mokhoa oa ho etsa lijo tse monate tsa litapole
Litaba
Lijo tse monate tsa litapole li u thusa ho theola boima ba 'mele hobane motso ona o na le starch e sa thibeleng, mofuta oa k'habohaedreite o sebetsang joalo ka fiber, e sa silafatsoe kapa e kenngoe ka maleng, e bakang hore ho jeoe likhalori tse fokolang.
Ntle le moo, litapole li na le fiber, calcium, potasiamo le vithamine A, limatlafatsi tsa bohlokoa bakeng sa ho boloka bophelo bo botle ba mala le ho matlafatsa sesole sa 'mele. Meroho ena e boetse e na le index e tlase ea glycemic, e bolokang glycemia e tsitsitse, e thibela ho theoa ha mafura, e fokotsa tlala le ho laola mathata a kang lefu la tsoekere.
Seo u ka se jang lijong
Lijo tse monate tsa litapole le tsona li lumelloa ho ja mehloli eohle ea lik'habohaedreite, joalo ka raese e felletseng, bijoux le phofo, le linaoa tse kang linaoa, likhoho, linaoa tsa soya, poone le lierekisi.
Joaloka mehloli ea liprotheine tsa liphoofolo lijong, motho o lokela ho khetha ho ja nama e tšoeu joalo ka khoho le tlhapi, le mahe, kaha ke lijo tse mafura a fokolang, ho fapana le nama e khubelu le nama e sebetsitsoeng joalo ka boroso, boroso le bacon.
Ntle le moo, ho bohlokoa ho hopola hore litapole li lokela ho ba teng lijong tse kholo, li ja likarolo tse ka bang 2 ho isa ho tse 3 ka nako ea lijo ho thusa ho theola boima ba 'mele. Bona hape Mokhoa oa ho etsa bohobe ba litapole bakeng sa tahlehelo ea boima ba 'mele.
Fumana hore na u hloka ho theola liponto tse kae ka ho kenya data ea hau mona:
Patata e matlafatsa mesifa
Litapole tse monate ke lijo tse monate ho eketsa ts'ebetso ea koetliso le ho fumana boima ba mesifa, kaha lenane la eona le tlase la glycemic le e lumella ho fokotsa butle-butle lik'halori 'meleng, ho etsa hore mesifa e be le matla nakong eohle ea thupelo.
Ntle le ho khona ho jeoa pele ho koetliso ho fana ka matla, e ka sebelisoa lijong tsa kamora ho ikoetlisa, tse tlamehang ho ba le liprotheine tse ngata ho hlasimolla mesifa le ho hlasimolla hypertrophy. Bakeng sa sena, litapole li lokela ho jeoa ka mehloli e metenya ea liprotheine, joalo ka likhoho tse halikiloeng le makhooa a mahe. Bona melemo eohle ea litapole.
Lenaneo la lijo
Tafole e latelang e bontša mohlala oa lijo tsa litapole tse matsatsi a 3 ho fumana mesifa le ho theola boima ba 'mele.
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Lebese le khutsitsoeng + 3 toast e felletseng e nang le majarine a sa letsoai | Yogurt e nang le 'mele + 30 g lijo-thollo tsa' mele ka oats | Lebese le khekheng le kofi + 1 bohobe bo felletseng bo nang le tranelate ea ricotta |
| Seneke sa hoseng | Khalase e le 1 ea lero la botala ba khale + li-chestnut tse 3 | 1 kopi ea tee e tala + 1 apole | Lilae tse 2 tsa papaya + likhaba tse 2 tsa habore |
| Lijo tsa mots'eare | Lihlahisoa tse 4 tsa litapole + tse 2 tse halikiloeng tsa likhoho le mongobo oa langa le le lej + salate e tala e tala + selae se le seng sa mahapu | Lihlahisoa tse 2 tsa litapole + 2 col. sopho e sootho ea raese + sengoathoana se le seng sa tlhapi e phehiloeng + salate ea meroho e tlotsitsoeng ka oli ea mohloaare + fragole tse 4 | Salate ea tuna, lehe le phehiloeng, chard, langa le le lej, rantipole e grated, eggplant le poone + 1 lamunu |
| Seneke-thapama | 1 yogurt e mafura a tlase + bohobe bo le bong bo nang le boea bo bobebe | Papaya smoothie e nang le 1 col. sopho e entsoeng ka folaxe | 1 senoelo sa tee ea hibiscus + 1 tapioca e tšesaane le chisi |
Ntle le ho ja litapole letsatsi le letsatsi, ho hlokahala hape ho ja bophelo bo botle le ho ikoetlisa bonyane makhetlo a 3 ka beke ho fumana litholoana tsa boima ba 'mele le ho lula o phetse hantle.
Ho fokotsa 'mele le ho qala ho ja ka tsela e nepahetseng, shebella video e ka tlase mme o ithute ho khetha lisebelisoa tse ntle ho etsa sopho ea detox.
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Libeke tse 29 Bokhachane: Matšoao, Malebela le tse ling
