Phepelo le phepelo ea lijo
Litaba
- Seo u ka se jang
- Seo u sa lokelang ho se ja
- Ho noa metsi a makae
- Lenaneo la ho loants'a ho qopetsoa
- 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 lijo, ho ikoetlisa khafetsa ho thusa ho laola tsamaiso ea mala.
Lijo tse felisang ho sokela, tse tsejoang hape e le ho sokela, li lokela ho ba le lijo tse nang le fiber e ngata joalo ka habore, papaya, plums le makhasi a matala, joalo ka sepinichi le lettuce.
Ntle le moo, ho bohlokoa haholo ho noa metsi a mangata, kaha ho eketsa palo ea faeba, litholoana le meroho lijong ho ka siea mala a ntse a tšoarella le ho feta, haeba ho se na metsi a lekaneng ho nosetsa ho thusa ho theha kuku ea mantle.
Seo u ka se jang
Lijo tse molemohali ho thusa ho etsa hore mala a hao a sebetse hantle ke:
- Meroho: lettuce, k'habeche, arugula, chard, watercress, celery, broccoli, spinach, turnip;
- Litholoana: papaya, pere, plum, lamunu, phaenapole, perekisi, morara o omisitsoeng, feiga le apricot;
- Thollo: kokoana-hloko ea koro, matlapi a koro, habore e phuthetsoeng, quinoa;
- Lijo Tsohle: bohobe bo sootho, raese e sootho le pasta e sootho;
- Peo: chia, folaxe, sesame, mokopu le sonobolomo;
- Li-probiotic tsa tlhaho: yogurt e hlakileng, kefir.
Lijo tsena li lokela ho kenyelletsoa letsatsi le leng le le leng lenaneong la lijo, kaha ke tšebeliso ea tsona khafetsa e tla etsa hore mala a sebetse hantle khafetsa. Sheba lipepepe bakeng sa lino tse tahang tse ka sebelisoang lijong tse bobebe.
Seo u sa lokelang ho se ja
Lijo tse lokelang ho qojoa hobane li tlohela mala a sa tšoarella ke:
- Tsoekere le lijo tse nang le tsoekere e ngata, tse kang lino-mapholi, likuku, lipompong, likuku tse kentsoeng, chokolete;
- Mafura a mabe, joalo ka lijo tse halikiloeng, bohobe bo halikiloeng le bo hoammeng;
- Lijo tse halikiloeng;
- Lijo tse sebetsitsoeng, joalo ka boroso, bacon, boroso le ham;
- Litholoana: banana e tala le guava.
Ho bohlokoa ho totobatsa hore haeba banana e butsoitse haholo, e ke ke ea tšoasa mala, 'me e ka jeoa ho fihla ho 1x / letsatsi ntle le ho baka setlamo, ha feela lijo tse ling li lekana.
Ho noa metsi a makae
Metsi a ikarabella ho nosetsa likhoele tsa lijo, ho eketsa kuku ea mantle le ho e nolofalletsa ho e felisa. Ho phaella moo, e boetse e nolofatsa lethopo lohle la mala, e etsang hore mantle a tsamaee habonolo ho fihlela a felisitsoe.
Palo e nepahetseng ea ts'ebeliso ea metsi e fapana ho ea ka boima ba motho, e leng 35 ml / kg ka letsatsi. Kahoo, motho ea boima ba 70 kg o lokela ho ja 35x70 = 2450 ml ea metsi ka letsatsi.
Lenaneo la ho loants'a ho qopetsoa
Tafole e latelang e bontša mohlala oa lenane la matsatsi a 3 ho loantša mala a qabeletsoeng:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Senoelo se le seng sa yogurt e sa ratoang + 1/2 khola ea sopho ea chia + selae se le seng sa bohobe bo felletseng le chisi | Khalase e le 'ngoe ea lero la lamunu + mahe a 2 a halikiloeng a nang le langa le le lej, oregano le teaspoon e 1 ea folaxe | Lilae tse 2 tsa papaya + 1/2 khola ea sopho ea chia + lilae tse 2 tsa chisi tse nang le kofi |
| Seneke sa hoseng | Li-plums tse ncha tsa 2 + linate tsa cashew tse 10 | Lilae tse 2 tsa papaya | 1 khalase ea lero le tala |
| Lijo tsa mots'eare | 3 kolofo ea sopho e entsoeng ka raese e sootho + tlhapi ka ontong ka oli ea mohloaare le meroho + ea khale e nang le boiee | pasta e felletseng e nang le sopho ea nama ea khomo le ea tamati + salate e tala | serope sa khoho ka ontong + 3 col ea raese e sootho + 2 col ea linaoa + meroho e halikiloeng ka oli ea mohloaare |
| Seneke-thapama | Khalase e le 'ngoe ea lero la lamunu e nang le papaya + mahe a 2 a halikiloeng a nang le langa le le lej, oregano le teaspoon e 1 ea linoko | Khalase e le 'ngoe ea lero le tala + linate tse 10 tsa cashew | 1 yogurt e hlakileng + selae se le seng sa bohobe bo nang le lijo-thollo le lehe le chisi |
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 lijo, ho ikoetlisa khafetsa ho thusa ho laola tsamaiso ea mala.
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