Tekano e phethahetseng ea lijo tsa mantsiboea bakeng sa tahlehelo ea boima ba 'mele

Litaba

• Karolo ea 1: Lean Protheine
• Karolo ea 2: Meroho e sa tsitsang
• Karolo ea 3: Lik'habohaedreite tse Rarahaneng
• Karolo ea 4: Mafura a phetseng hantle
• Tlhahlobo bakeng sa

U kanna oa koaheloa lijo tsa hoseng le tsa mots'eare ha ho tluoa morerong oa ho theola boima ba 'mele, empa lijo tsa mots'eare li ka ba thata le ho feta. Ho imeloa kelellong le meleko li ka kena ka sekhukhu ka mor'a letsatsi le lelelele mosebetsing, 'me u hahe poleiti e phethahetseng ho khotsofatsa' mele oa hau. le ts'ehetsa lipheo tsa hau li ka ikutloa joalo ka papali ea ho hakanya.

Ho ea ka setsebi se ngolisitsoeng sa phepo ea lijo Shira Lenchewski, lijo tsa mantsiboea e lokela ho ba "tse hlabosang, tse khotsofatsang le tse jereng limatlafatsi tse sekametseng tokisong." Lehlohonolo bakeng sa rona, o re file moralo o otlolohileng, oa likarolo tse 'ne tsa lijo tsa mantsiboea tseo u ka li latelang bosiu bo bong le bo bong. Ho molemo le ho feta, o kenyelelitse likarolo tse phethahetseng tsa lijo tseo a li khothalletsang ho bareki leetong la ho theola boima ba 'mele.

Karolo ea 1: Lean Protheine

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Le ha batho ba ka amahanya liprotheine le mesifa e eketsehileng le boima ba 'mele, Lenchewski o re liprotheine tse lekaneng lia hlokahala bakeng sa ho theola boima ba' mele hobane li u thusa hore u ikutloe u khotsofetse nako e telele. Lijo tse nang le protheine e phahameng li boetse li nka mosebetsi o mongata ho li sila, ho li sila le ho li sebelisa, ho bolelang hore o chesa likhalori tse ngata ho li lokisa.

Likhetho tse phahameng tsa Lenchewski

- li-bison burger tse fepa joang tse 4 (tse entsoeng ntle le makumane a bohobe)

- Li-ounces tse 5 tsa salmon ea Atlantic e nkiloeng ka yoghurt ea Greek, lero la lemone le dill

- li-ounces tse 4 tsa likhoho tsa khoho tse nokiloeng ka yogurt ea Greece, konofolo le khase ea lemone

- Li-ounces tse 5 tsa li-prawn tse halikiloeng ka konofolo le oli ea sesame

Karolo ea 2: Meroho e sa tsitsang

Lizzie Fuhr

Ha hoa lokela ho re makatsa ha Lenchewski a fana ka tlhahiso ea hore li-veggies tse nang le fiber, tse sa hlokeng letho e le karolo ea bohlokoa ea lijo tsa mantsiboea tse leka-lekaneng. Li-veggies tse nang le fiber li tšehetsa ts'oaetso, li u tlatsa, 'me li fana ka li-phytonutrients le liminerale tseo' mele o hlokang ho li etsa ka bokhoni ba tsona bo holimo.

Likhetho tse phahameng tsa Lenchewski

- marumo a 10 a blanched asparagus, a nkiloeng ka teaspoon e 1 ea mayonnaise le mosetareta oa Dijon.

- Likopi tse 2 tsa linaoa tse tala, tse halikiloeng hanyenyane ka oli ea mohloaare e sa tsoakoang le shallots

- linoelo tse 2 tsa zucchini linguini le pesto

- Likopi tse 2 tse bonolo tsa salate ea lettuce e nang le oli ea mohloaare e sa tsoakoang, lero la lemone, letsoai la leoatle le litlama tse ncha.

Karolo ea 3: Lik'habohaedreite tse Rarahaneng

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Ha re inehela ho tlōla ka lijo tse nang le lik'habohaedreite tse kang raese, pasta, couscous, le linyehelo tsa bohobe ba bohobe, mafura a mangata a bolokiloe mesifa e le glycogen. U ka 'na ua makatsoa ke ho tseba hore gram e' ngoe le e 'ngoe ea glycogen ka har'a mesifa e boetse e boloka lilithara tse tharo tsa metsi, e leng se tlatsetsang ho bolokeng metsi a mangata, ho bolela Lenchewski. Ha o fokotsa phepelo ea hau ea carb, e joetsa 'mele hore o chese mafura a setseng ebe o tlosa mokelikeli ona o mongata.

Ha seo se boletse, li-carb tsohle ha se sera! Li-carbohydrate tse arotsoeng ka nepo ke karolo ea bohlokoa morerong oa Lenchewski kaha li thusa ho fepa 'mele le ho thibela tlala. Eya bakeng sa li-carb tse rarahaneng tse tla u thusa ho ikutloa u khotsofetse ka likarolo tse nyane.

Likhetho tse phahameng tsa Lenchewski

- 1/3 senoelo sa quinoa, pheha

- 1/3 senoelo sa raese e sootho, e phehiloeng

- 1/2 senoelo sa linaoa tse ntšo, tse phehiloeng

- 1/2 ea lense ea lensisi, e phehiloeng

Karolo ea 4: Mafura a phetseng hantle

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Khopolo ea hore ho ja mafura a lijo ho u nontša ke seo Lenchewski a se bitsang "e 'ngoe ea litšōmo tse jeleng setsi ka ho fetesisa tsa lijo ka ntle ho moo." Ho ja macronutrient leha e le efe (e bolelang lik'habohaedreite, liprotheine kapa mafura) ho feta tekano ho tla etsa hore u be le boima ba 'mele, empa mafura a phetseng hantle poleiting ea hau a eketsa tatso e ngata' me a u thusa hore u lule u tletse. Ha ho tluoa tabeng ea mafura a phetseng hantle, "ho honyenyane ho tsamaea haholo," Lenchewski o re.

Mehloli e mengata ea mafura a phetseng hantle a kang li-avocado le oli ea mohloaare e fana ka bonase e eketsehileng ea ho ba le omega-3 fatty acids e ngata, e ka thusang ho loantša ho ruruha.

Likhetho tse phahameng tsa Lenchewski

- 1/4 avocado

- 1 ho 2 tablespoons kokonate, grapeseed, walnut, sesame, kapa oli ea mohloaare e sa tsoakoang.

Tlhahlobo bakeng sa