Lijo tsa khalori tse 1000: na ehlile ea sebetsa?
Litaba
- U ka etsa joang lijo tse 1000 tsa likhalori
- Mokhoa oa ho theola boima ba 'mele ka tsela e phetseng hantle
Lijo tse 1000 tsa likhalori li na le moralo oa lijo o thibelang haholo o sebeletsang ho theola boima ba 'mele ka nako e khuts'oane mme o lokela ho etsoa feela ka tataiso ea setsebi sa phepo e nepahetseng, hobane, haeba o sa o etse ka hloko, o ka baka tšusumetso e matla , eo ho eona motho, nakoana kamora moo, a fumanang boima bohle bo lahlehileng kapa le ho feta. Kahoo, lijo tsena ha lia lokela ho nkuoa e le khetho e ntle ea ho theola boima ba 'mele.
Boima ba boima bo lahlehileng ka phepo ea likhalori tse 1000 bo fapana ho ea ka batho, kaha ho latela metabolism ea motho ka mong, hammoho le boemo ba bona ba ho ikoetlisa. Ka kakaretso, lijo tsena li ka bonts'oa batho ba nang le botenya kapa ba hlokang ho theola boima ba 'mele ka potlako ho laola mofuta o itseng oa mafu a sa foleng, joalo ka lefu la tsoekere, ka mohlala.
Se latelang ke menyu ea mohlala ea letsatsi la phepo ea likhalori tse 1000:
| Lijo | Lenaneo | Lik'halori |
| Lijo tsa hoseng (7am) | Senoelo se le seng sa kofi e sa tsoekere + selae se le seng sa bohobe ba koro (30g) + selae se le seng sa chisi e tšoeu (30g) + khaba e le 'ngoe ea sopho e entsoeng ka botoro (5g) | Lik'hilojule tse 200 |
| Seneke sa hoseng (10am) | 1 apole e kholo (120g) + kopi e le 'ngoe ea tee e tala e sa tsoekere | Lik'hilojule tse 60 |
| Lijo tsa mots'eare (13h) | 90g khoho e halikiloeng + ½ senoelo sa raese e sootho e nang le linoelo tse 2 tsa lettuce, tamati le salate ea onion, e nōkiloeng ka khaba e le 'ngoe ea oli ea mohloaare | Lik'hilojule tse 305 |
| Seneke sa thapama (16h) | 1 yogurt e hlakileng + thispone e le 1 ea habore + khaba e le 1 (ea lijo tse tsoekere) ea chia | Lik'hilojule tse 150 |
| Lijo tsa mantsiboea (7pm) | 90g ea tlhapi e halikiloeng + senoelo sa litapole + kopi e le 'ngoe ea broccoli le rantipole e phehiloeng + khaba e le' ngoe ea oli ea mohloaare | Lik'hilojule tse 285 |
| Kakaretso | Lik'hilojule tse 1000 |
U ka etsa joang lijo tse 1000 tsa likhalori
Ho etsa lijo tse nang le likhalori tse 1000 ho bohlokoa ho ikopanya le setsebi sa phepo e nepahetseng, hobane ho hlokahala ho etsa tlhahlobo e felletseng ea phepo, eseng feela ho rala sepheo sa lijo, empa hape le ho utloisisa hore na motho o khona ho phetha lijo. Kamora ho fumana tlhaiso-leseling e hlokahalang, setsebi sa phepo e nepahetseng se tla tseba ho theha moralo oa ho theola boima ba 'mele o lumellanang hantle le litlhoko tsa motho.
Ho tseba BMI ea hau le ho utloisisa hore na o hloka ho theola boima ba 'mele hakae, kenya lintlha tsa hau ho k'haravene.
Ho bohlokoa hore nakong ea phepo ea likhalori tse 1000 hape e boloke phepelo e lekaneng ea maro, lipakeng tsa lilithara tsa 1.5 ho isa ho tse 2 tsa metsi ka letsatsi, kapa tee e senang tsoekere. Ntle le moo, ho bohlokoa ho ja lihora tse ling le tse ling tse 3, ho qoba ho lapa haholo lijong tse latelang.
Mokhoa oa ho theola boima ba 'mele ka tsela e phetseng hantle
Ho theola boima ba 'mele ka tsela e phetseng hantle ho bohlokoa ho ja lijo tse fapaneng le tse leka-lekaneng. Bakeng sa seo, likhothaletso tse ling tsa bohlokoa li kenyelletsa:
- Etsa lijo tse 3 tsa mantlha le li-snacks tse 2 kapa tse 3, ka likarolo tse nyane;
- Sebelisa litholoana le meroho lipakeng tsa 3 ho isa ho tse 5 ka letsatsi;
- Fokotsa tšebeliso ea lijo tse nang le tsoekere e ngata tse kang maro a liindasteri, likuku, likuku, lipompong, hara tse ling;
- Lokisetsa lijo tse halikiloeng, ka ontong kapa mouoane, ho qoba litokisetso ka mafura a mangata;
- Qoba ho ja lijo tse mafura a mangata tse kang boroso, nama e khubelu, chisi e tšehla, lisose, lijo tse tsoakiloeng, hara tse ling;
- Khetha tšebeliso ea lebese le tlotsitsoeng le lihlahisoa.
Ntle le moo, ho ikoetlisa khafetsa ho lokela ho etsoa hape, bonyane makhetlo a 3 ka beke metsotso e 30 ho isa ho e 60. Boikoetliso bo bong bo bontšitsoeng ho ba batlang ho theola boima ba 'mele bo kenyelletsa ho sesa, ho tants'a, ho matha kapa ho tsamaea. Bona mekhoa e metle e 10 ea ho theola boima ba 'mele.
Sheba malebela a mang a bohlokoa ho fokotsa tlala le ho theola boima ba 'mele habonolo:
Lingoloa Tsa Morao Tjena
Ho Bolela'ng ho ba Sebakeng sa Meroho?
