Leha ho bile le taba ea hore ho na le lits'ebetso tse kholo tsa lits'ebetso tse matla lefatšeng, lijo tsa mantsiboea li khethoa feela ka bomong. Ka hona, ha ho hlokahale ho nahana hore haeba lijo tse itseng li thusitse motho a le mong, ho tla thusa ho thusa batho ba bang kaofela. Leha ho le joalo, ho latela melao e akaretsang ho ntse ho le bohlokoa, ha u ntse u e etsa bophelong bohle.
Ho loanela ho leka-lekana
Bophelong bohle, motho a ka leka mashome a fapaneng a lijo tse fapaneng, ho kenyelletsa proteine le Carb e tlase. Empa sephetho sa likokoanyana sea soabisoa, hobane sebakeng sa ho tsoa boima ba 'mele, mathata a tebileng a bophelo bo botle a qala.
'Nete ke hore matla a tlameha ho ba a leka-lekaneng le ho feta. Ho lokile-ho phela hantle ho latela sekhecha sa limatlafatsi. Re ntse re bua ka mefuta eohle ea mefuta eohle ea livithamini, livithamini, liprotheine, joalo-joalo
Ho bohlokoa ho tseba: Setsebi se tummeng sa phepelo ea Lirokoruri Haa ha a lumela hore letsatsi le leng le le leng motho o tlameha ho sebelisa liperesente tse peli tsa lik'habote tse 25 tsa liperesente tse 25 tsa mafura.
Meroho le litholoana lia hlokahala lijong
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Ho beha leihlo lijo
Mafura.
Karolo ea litulo 'meleng e na le morero, hobane ba kentse letsoho ho ho lisele tse ncha, sephaphatheho ea metsi le lits'ebetsong tse ling tsa bohlokoa. Ma-acid a se nang mafura a monate 'meleng, empa a lula a ama marako a likepe.
Ho joalo, re lokela ho leka ho etsa mafura a sebetsang feela lijong tsa letsatsi le letsatsi. Ka mohlala, ho na le mafura a mangata kahloa, lihlahisoa tsa tlhapi, litholoana, jj.
Liprotheine
Chelete e joalo e le protheine, e matlafatsa mesifa, e ntlafatsa mohau, e ntlafatsa sebopeho sa moriri le e etsa hore lipekere li tšoarelle haholoanyane.
Ho latela bo-ramahlale, motho ha a lokela ho jara litlhapi, nama empa le linaoa, meroho, linaoa. Liphoofolo le liprofinse tsa meroho li na le thuso e lekanang bakeng sa 'mele.
Lik'habohaedreite
Hoo e ka bang karolo ea 50 lekholong ea lijo tsa letsatsi le letsatsi e lokela ho ba lik'habohaedreite. Qoso e telele ea matla e fana ka lik'habohaedreite tse rarahaneng. Ka hona, hoseng ho khothalletsoa ho ja oatmeal.
Ha e le lik'habohaedreite tse bonolo, li na le tšusumetso e ntle 'meleng nakong ea ho khutlisa. Mohlala, palo e kholo ea matla e fana ka metsi a chokolete kapa a khabisitsoeng.
Ho bohlokoa ho tseba: Ho fumana matla a phahameng haholo, ho lokela ho ja ntho e monate. Tsoekere ke cisbohydrate e bonolo, e fanang ka matla a maholohali ho li-disterane tse khutšoane haholo.
Hoa hlokahala ka nako e le 'ngoe
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Lijo ka nako e le 'ngoe
Mokhoa o motle o phetseng hantle o etsa hore re khone ho ntlafatsa mosebetsi oa litho tsa kahare, boloka 'mele o le molumo le ho netefatsa matla a hlokahalang. Ka karolelano, batho ba lokela ho sebelisa Kokalori e le 'ngoe e 2-3. Leha ho le joalo, ho bohlokoa ho hopola hore e mong le e mong ea matšoao a bophelo, a lokela ho nahaneloa ka mokhoa o matla.Ho felisa ho nyenyefatsa matla le ho tlosa boima bo fetang, o hloka ho ja ka nako e le 'ngoe letsatsi le letsatsi. Lijoa tsa hoseng ha li khothalletsoe ho tlola, joalo ka ntlha ea bohlokoa tseleng ea bophelo bo botle.
Ho bohlokoa ho tseba: Lijo tsa mantsiboea li ema lihora tse peli kapa tse tharo pele ho boroko, ho seng joalo li ka hlaha ka tšitiso.
Koetliso ea 'Mele
Lipapali tsa lipapali kapa tsa boikoetliso li tšehetsa lits'ebetso tsa metabolic. Ka ho ikoetlisa hantle ha motho, motho o hloka matla a eketsehileng. Ho khutlisetsa matla kapele ho feta letsatsi le khathollang, o hloka ho noa khalase ea lero la litholoana tse ncha. Sena se tla thusa ho khotsofatsa 'mele ka matla. Le ha ho sa hlokahale ho kenella lihlahisoang tse nang le tsoekere e kholo ea tsoekere.
Boemong ba leholimo bo chesang, mosebetsi o sebetsang o nka makhetlo a mabeli, kahoo ho hlokahala ho ja metsi khafetsa. Ho leka-lekana ha metsi ho bolokoa hantle ka metsi a monate a nooang.
Snack e lokela ho nepahala
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Lijo tse bobebe tse nepahetseng
Ka linako tse ling ho etsahala hore ebe maikutlo a tlala a tla ka tšohanyetso, 'me kamora lihora tse' maloa. Maemong ana, ha ua lokela ho potlakela li-sandwich kapa li-bunker. Snack e tlameha ho nepahala: Litho, linate, mahe a lebese, mahe a ho belisitsoeng kapa lihlahisoa tsa curd.Ho bohlokoa ho tseba: Litsebi tsa phepo ea litsebi ha li khothaletse ho boloka lijo tsa sejo se se nang phepo kapa lijo tse se nang phepo. Ka tloaelo, lijo tse joalo, joalo ka linate tse letsoai, li-popcorn, li ka khona ho ama boemo bo akaretsang ba bophelo bo botle le ho tlisa maikutlo a mangata a sa thabiseng.
Liphetoho li tla tla hamorao
Ha ho hlokahale ho bala ka lebaka le letle, joalo ka motho ea tsubang ebile a phetse hantle e se letsatsi, esita le ka khoeli e le 'ngoe. Batho ba bangata ba kena sefing sena ea kelello ha ba leka ho leka-lekanya lijo.
Sistimi e nepahetseng ea matla e hloka nako e itseng, matla le mosebetsi oa meporo. Liphetoho tse ntle, khanya le kasi e ile ea khutla butle butle.