Leano la hau la lijo tsa kamora beke le beke

Litaba

• Letsatsi le letsatsi
• Mantaha
• Labobeli
• Laboraro
• Labone
• Tlhahlobo bakeng sa

Mafelo-beke a reretsoe ho phomola-'me, ho ba bangata, ho phomola lijo tsa bona, haholo-holo mafelo-beke a phomolo. Ka hora e monate Labohlano, mokete oa Moqebelo, Sontaha sa brunch, le lifilimi, lijo tsa mantsiboea, melaetsa (hello, drive-through), le tse ling tse lahleloa ka har'a motsoako, esita le ea jang ka ho fetisisa o fumana ho le thata ho lula tseleng.

Ka bomalimabe, ho fetelletseng hoo hohle-ka mofuta oa lik'habohaedreite, mafura, letsoai, tsoekere le joala-li ka etsa hore u ikutloe u tenehile, u khathetse, u lapile ebile u le molato. Kahoo khutla letsatsi la hau la pele mosebetsing, fa 'mele oa hau seo o se lakatsang ho thusa ho theha botsitso bo botle.

Morero ona oa matsatsi a mane o tletse lijo tse matlafatsang tse nang le livithamini, liminerale, faeba le limatlafatsi tse ling ho felisa eng kapa eng e etsahetseng mafelong a beke. Ha se papali ea mahala ea ho tsamaea ka matsatsi a phomolo, empa ho tla u thusa ho fokotsa tšusumetso ha u e entse ho feta tekano.

Letsatsi le letsatsi

Maro ke senotlolo hobane letsoai le eketsehileng, tsoekere le joala li ka omisa 'mele oa hau. Qala letsatsi ka khalase e telele ea metsi kapa senoelo se futhumetseng sa mofuta ofe kapa ofe oa tee, ebe u noa letsatsi lohle, ka sepheo sa li-ounise tse 64 ho isa ho tse 100 ho ntša litšila tse tsoang mafelo-beke.

Rera ho ja makhetlo a mararo, ka lijo tsa mots'eare lihora tse 'ne kamora lijo tsa hoseng le lijo tsa mantsiboea lipakeng tsa 6 le 7. Tsepamisa maikutlo lijong tse nang le phepo e ngata tse nang le lik'hilojule tse tlase empa li na le livithamini le liminerale tse ngata ho tloha ha mafelo a beke e le a fapaneng: khalori e phahameng le tlase -matlafatsi.

E-ba le seneke sa mantsiboea ho pota 4 mantsiboea. ea phofo e tala e tsoakiloeng metsing kapa boreleli. Batla e 'ngoe (e kang Greens Plus) e nang le meroho ea leoatleng, li-probiotics, joang, le li-enzyme tse tla thusa ho thusa tšilong ea lijo. U ka ba le seneke sa lijo tse felletseng kamora lijo tsa mantsiboea haeba u lapile.

Nka multivitamin, 'me lijong ka' ngoe u tlatse li-omega-3 tsa milligram tse 1 000, tse tla thusa ho fokotsa ho ruruha ho ka bakoang ke ho ja hampe. (Bua le ngaka ea hau pele haeba u sebelisa meriana efe kapa efe ho tloha ha omega-3s e ka sebelisana le meriana e meng.)

Mantaha

Nakong ea lijo ka 'ngoe, arola poleiti ea hau e le hore halofo ea protheine le halofo ea li-veggies-carbs li se ke tsa sebelisoa hobane lijo tse ngata tsa mafelo-beke li tletse li-carbs tse sebetsitsoeng.

Sample Menu

Ha a tsoha: Metsi a futhumetseng a 10 ounces le sirilamunu

Lijo tsa hoseng: Mahe a nang le spinach le tamati; Li-ounces tse 8 tsa tee e tala

Hoseng hohle: 24 li-ounces tsa metsi

Lijo tsa motšeare: salate ea avocado ea salmon e nang le lero la lemone le oli ea mohloaare; Tee ea rooibos ea li-ounces tse 8

Seneke sa thapama: Phofo ea seno se setala e kopantsoeng le metsi a 16 ounces

Lijo tsa mantsiboea: Letata le koahetsoeng ka almonde le nang le metsi, asparagase le pepere e tšehla e tšehali; Tee ea leqhoa e 8

Seneke sa bosiu: Celery e nang le botoro ea almonde; Li-ounces tse 4 ho isa ho tse 8 metsi

Labobeli

Lula tseleng ka morero oa Mantaha, empa u lokolle hanyane mme u kenye lebese le litholoana ho ntlafatsa livithamini, liminerale le liprotheine tse fapaneng. Litholoana tse nang le metsi a mangata, tse nang le fiber e ngata joalo ka monokotšoai, litholoana tsa morara, lipere, cantaloupe, mehloaare le avocado li tla thusa ho hloekisa mala a hau le ho khutlisetsa tsamaiso ea hau ea tšilo ea lijo, ha lebese le na le livithamini tsa B, calcium le vithamine D, kaofela tseo u ka 'nang ua li tlōla ka mafelo-beke. Likhetho tse ntle ka ho fetisisa ke kefir, yogurt e hlakileng ea Greek, chisi ea kottage, chisi ea mozzarella, chisi ea Parmesan le botoro, 'me manyolo ke ona a matle ka ho fetisisa. Nakong ea lijo, tlatsa poleiti ea hau ka kotara ea protheine, litholoana tsa kotara e le 'ngoe le halofo ea meroho e seng setache.

Sample Menu

Ha a tsoha: Li-ounces tse 10 tsa tee e tala

Lijo tsa hoseng: Chisi ea kottage kapa yogurt e hlakileng ea Greek e nang le blueberries, lialmonde, le folaxe kapa peo ea chia; Li-ounces tse 8 tsa metsi ka selae sa lamunu

Hoseng hohle: 24 ounces metsi ka likomkomere le sage kapa motswako ofe kapa ofe oa litlama

Lijo tsa motšeare: Sopho ea meroho le salate ea tuna, likomkomere tse sehiloeng le mohloaare; Tee ea rooibos ea ounces e 8

Seneke sa thapama: Phofo ea seno se setala e kopantsoeng le metsi a 16 ounces

Lijo tsa mantsiboea: Turkey e halikiloeng, pepere ea tšepe, mushroom, le tamati shish kebab e nang le bok choy le cauliflower mash; 8 ounces metsi ka sirilamunu

Seneke sa bosiu: Lihoete le hummus; Li-ounces tse 4 ho isa ho tse 8 tsa metsi

Laboraro

Kajeno o ka eketsa setache se phetseng hantle, joalo ka linaoa, raese e sootho le litapole lijong, empa o khomaretse halofo ea kopi e sebeletsang boholo. Poleiti ea hau e lokela ho ba protheine ea kotara, kotara ea kotara le halofo ea meroho e seng ea starchy.

Sample Menu

Ha a tsoha: Tee ea oolong ea 10 ounces

Lijo tsa hoseng: Salmon e tsubang e nang le tamati e sehiloeng, avocado le eiee; 8 li-ounces tsa metsi

Hoseng hohle: Li-ounces tse 24 tsa metsi a monate a raspberry a sa tsoekere

Lijo tsa motšeare: Burger ea nama ea khomo e fepetsoeng ka joang (e se nang bun) e nang le li-fries tse halikiloeng tsa litapole tse halikiloeng ka mosetareta le salate e lehlakoreng; Li-ounces tse 8 tsa metsi a futhumetseng a nang le lemon

Seneke sa mantsiboea: Phofo ea seno se setala e kopantsoeng le metsi a 16 ounces

Lijo tsa mantsiboea: Khoho ea lemone e halikiloeng le broccoli le raese e sootho; Tee e tšoeu e 8 ounces

Seneke sa bosiu: Peō ea soneblomo le linate; Li-ounces tse 4 ho isa ho tse 8 metsi

Labone

Kajeno e lokela ho ba letsatsi la "go light" ho itukisetsa mafelo a beke. Haeba u tseba hore u tla be u lahlela thaole lijong tse phetseng hantle matsatsing a 'maloa a latelang, latela moralo oa Mantaha (liprotheine le meroho e seng ea starchy). Haeba mafelo-beke a hau a ke ke a ba mpe hakaalo, khomarela litataiso tsa Labobeli kapa Laboraro. Sena se tla u fa lintlha tsa bohlokoa bakeng sa ho qala ka hlooho ho leka-lekanya lijo tsa hau tse tlang tse sa leka-lekaneng.

Sample Menu

Ha a tsoha: Li-ounces tse 16 tsa metsi a sa tsoekere a sa tsoekere

Lijo tsa hoseng: Peanut butter kapa likepe tsa guacamole celery; Li-ounces tse 8 tsa tee ea litlama

Hoseng hohle: Li-ounces tse 24 tsa metsi a nang le lemone

Lijo tsa motšeare: Turkey salate le sopho ea lentile; Metsi a 8 ounces

Seneke sa thapama: Phofo ea seno e tala e kopantsoeng le li-ounces tse 16 tsa metsi

Lijo tsa mantsiboea: Halibut e nang le spinach e sautéed le apole ea sinamone e besitsoeng; 8 ounces tee ea iced

Seneke sa bosiu: yogurt ea Segerike e nang le walnuts; Li-ounces tse 4 ho isa ho tse 8 tsa metsi a monate a fragola

Tlhahlobo bakeng sa