Lik'habohaedreite (tsoekere) kapa thepa ea ka tlung ke metsoako e ikhethang ea lintho tse phelang e hlokahalang bakeng sa bophelo ba batho, liphoofolo le limela. Ts'ebetsong ea photosynthesis ea moraorao, polanete e amohela karolo ena ea bohlokoa.

Bakeng sa batho, lik'habohaedreite li etsa mesebetsi e mengata e ke keng ea hlalosoa. Har'a lintho tsa bohlokoahali ke polasetiki le matla. E le karolo ea limolek'hule tse rarahaneng le ho feta, meroalo e kenya letsoho ha ho etsoa iDNA. Empa ka holim'a tsohle, metsoako ena e tsejoa e le mohloli o ka sehloohong oa matla bakeng sa 'mele. Ha li se li le kahare, li na le oxidised, ha li ntse li hlahisa matla. Ka ho phatloha ha gram e le 'ngoe ea lik'habohaedreite, ho khutshwatsoe karolelano ea kcal le 0,4 g ea metsi.

Li-butterars li na le likarolo tse ikhethang tsa sebopeho. Ho latela palo ea likarolo tsena, ba khetholla: monosaccharides (1 unit), disaccharides (likarolo tse 2), oligosaccharides le tse rarahaneng ka ho fetisisa - polysaccharides. Ka mokhoa o ts'oanang, ba morao-rao ke mopholosi lijong tsa nama ea lik'habohaedreite.

Li-carbohydrate tsohle tse bonolo li na le index ea "glycemic" e phahameng (sucrose, fructose, glucose, lactose). Hang ha a le ka mpeng, a kenella ka potlako ebe o fetoloa tsoekere. 'Mele oa motho ea "mano" o rarahane haholo' me ha ho bonolo ho o phetha. Bakeng sa ho thibela ponahalo ea hyperglycemia, e mpa e fetola tsoekere ho mafura. Ts'ebetso e joalo, ho tloha "ponong" ea 'mele oa motho, e bohlokoa haholo, hobane mafura a bolokiloeng ke tiiso ea mohloli oa matla bakeng sa letsatsi la pula. Ona ke leraba bakeng sa batho bohle ba batenya, ka ho theoha ho matla ha tsoekere maling, ho bonahala tlala. Ka hona, ha motho a ja liswiti, o tsoela pele ho batla ho jeoa.

Lijo tse nang le lik'habohaedreite tse ling ke taba e 'ngoe. Sena ke, pele ho tsohle, glycogen, starch le cellulose. Likarolo tsena li entsoe ka likarolo tse ngata tsa sebopeho. Ka hona, ho hlohlona le ho e sebetsa ho nka nako e ngata, 'me ka holim'a tsohle, matla.

Mohloli oa phepo ea lik'habohaedreite

Ho na le maikutlo a hore lik'habohaedreite ke tsona lisosa tse ka sehloohong tsa botenya bo bongata. Khahlano le nalane ea lijo tse potlakileng, lihlahisoa tse se nang boleng le lijo tse potlakileng - sena se ka utloahala e le 'nete. Empa, phoso ena e thehiloe ho se utloisiseng ha index ea glycemic ea lik'habohaedreite ka botsona.

Lenane la glycemic ke, lebelo feela leo thepa e sebetsoang ka lona. Bakeng sa lik'habohaedreite tse bonolo, li phahame, 'me bakeng sa tse rarahaneng li tlaase. Ho se be teng ka botlalo lijong, ho joalo, ho tla lebisa ho tahlehelo ea li-kilos tse 'maloa. Empa, haufinyane, 'mele o tla "busetsa" khaello ena ka ponahalo ea bongata ba mathata a bophelo bo botle le ka boima bo lekanang.

Lijo tsa nama ea lik'habohaedreite li ipapisitse le molao-motheo: chesa seo u se bokelletseng le ho thibela pokello e ncha ea mafura. Ka nako e ts'oanang, lik'habohaedreite tse potlakileng ha li qheleloe ka thoko, e le ho fokotsa bongata ba tsoekere e le bonyane. Ha se basali feela ba fetisetsoang ho bona, empa hape le baatlelete ba maemong a phahameng bakeng sa seo ho thoeng ke ho omella. Litsebi tsa phepo li hlahisitse likeletso tse ling tsa ho fokotsa boima ba 'mele ka katleho:

• noa bonyane lilithara tse 1.5 tsa metsi a hloekisitsoeng ka letsatsi,
• sejo se le seng feela sa lijo e lokela ho ba 100 g, metsi - 150 ml,
• Lijo li lokela ho aroloa (lijo tse 5-6),
• Lihora tse 3 pele u robala u sa ja,
• kenyelletsa e halikiloeng, tsoekere e tsoekere, joala,
• Ho ikoetlisa ho lokela ho eketseha butle butle.

Lijo tsena li kenyelletsa fiber le starch le lik'habohaedreite tse bonolo. Har'a lintho tse rekoang tse hlokahalang ke: mabele, litholoana, meroho, nama e halikiloeng, tlhapi, lihlahisoa tsa lebese. Ho fapana le lijo tse ling, ena e na le lethathamo le fapaneng la lijo. Ke tsoekere le phofo feela tse tla tlameha ho lahloa ka ho felletseng. Palo ea protheine (nama, mahe, lihlahisoa tsa phofo) le eona e ea fokotsoa.

Thupelo eohle e nka libeke tse peli. Matsatsi a supileng a pele a tsamaea le mmuso o matla le palo e nyane ea likhalori tse tlang. Nakong ena, e nka li-kilos tse 6 ho isa ho tse 7 tsa boima bo feteletseng. Ha ho tluoa mokhoeng oa ho nona haholo, ho fokotsa boima ba 'mele ho tla ba matla le ho feta. Banna ba lijong tsa nama ea nama ea nama ea kolobe ba fokotse boima ba 'mele haholo ho feta basali. Mohato o latelang ke ho kopanya sephetho. Ho lahleheloa ke boima ba beke bekeng ea bobeli ho ea butle, empa li-kilogram li lahlehile nako e telele. Ho latela litlhahlobo tsa ba seng ba qetile thupelo eohle ea phepo ea lik'habohaedreite, 0.5-1 kg e kanna ea khutla matsatsing a morao tjena. Sena ha sea lokela ho tšoha, ka phepo e nepahetseng le boikoetliso bo leka-lekaneng, boima bo tla tsitsa.

Ntle le khetho ea mantlha ea libeke tse peli, ho hlahisitsoe phepo ea lik'habohaedreite bakeng sa beke e le 'ngoe. E tšoauoa ka puso e matla ho feta, ho fokotsa boima ba 'mele ka potlako mme e khothalletsoa maemong a tšohanyetso.

Lijo tsa nama ea nama ea nama ea nama ea kolobe

Matsatsing a supileng a pele, lijo li tla ba le lihlahisoa tse ngata tsa lebese le meroho. E mong ea sebeletsang ha ea lokela ho ba e fetang 100 gr. U ka etsa moralo ka boikemelo ntle le lijo tse thibetsoeng: litapole, liswiti, metsi a phatsimang, tsoekere, lihlahisoa tsa phofo.

Lisebelisoa tsa mohlala bakeng sa beke ea pele li ka ba le:

1. Lijoa tsa hoseng: oatmeal, litholoana, chisi ea chisi, kofi e ntšo ntle le tsoekere kapa tee.
2. Lijo tsa motšeare: 150 ml ea kefir, yogurt ea tlhaho kapa lebese le halikiloeng le phehiloeng.
3. Lijo tsa motšeare: tlhapi e halikiloeng, meroho e entsoeng ka steam kapa ea stewed, linaoa, lensisi.
4. Snack: 150 ml ea kefir, yoghur ea tlhaho kapa lebese le halikiloeng le phehiloeng.
5. Lijo tsa mantsiboea: salate ea meroho, k'habeche ea stewed, sefuba sa khoho se phehiloeng.

Matsatsing a supileng a tlang, lits'ebeletso li nyolohela ho ligrama tse 200 tsa lijo le ligrama tse 250 tsa metsi. Nakong eohle, pele u e-ja, ho khothalletsoa hore o noe decoction ea calendula, ho boloka tshilo ea lijo.

Lisebelisoa tsa mohlala bakeng sa beke ea bobeli li ka ba le:

1. Lijoa tsa hoseng: ka yogurt ea tlhaho e nang le litholoana, lijo-thollo, chisi ea chisi, lehe le phehiloeng (eseng ho feta makhetlo a 2 ka beke).
2. Lijo tsa motšeare: 250 gr ea kefir kapa linate tse fokolang.
3. Lijo tsa motšeare: nama kapa tlhapi e nang le sejana sa meroho ka lehlakoreng le leng.
4. Snack: ligrama tse 250 tsa kefir kapa lebese le halikiloeng le halikiloeng.
5. Lijo tsa mantsiboea: raese e phehiloeng ka meroho, lisaladi tse nokiloeng ka lero la lemone, tlhapi.

Calendula decoction bakeng sa lijo tsa nama ea lik'habohaedreite

• calendula - 1 tbsp. l
• St John's wort - 1 tbsp. l
• chamomile - 1 tbsp. l

Lintho tsohle li rekisoa ka har'a k'hemiste ka mokhoa oa litefiso tse omisitsoeng. Lisebelisoa tse hlokahalang li lokela ho tšolloa ka khalase e le 'ngoe ea metsi a belang, koahele ka thata mme u tšoare ho fihlela metsi a pholile. Ebe u fetela sise e ntle ebe u boloka sekotlolo sa khalase sebakeng se phodileng. Moro o itokiselitseng ho nka 50 di ml pele ho lijo.

Lijo tsa nama ea lik'habohaedreite ea lipalo

E 'ngoe ea likhetho tsa ho ja nama ea nama ea nama ea kolobe e thehiloe lipalo tsa palo ea thepa e jeoang. Li baloa ho seo ho thoeng ke li-carbographs (kbg), e leng ligrama tse tšoanang hantle. Sehlahisoa ka seng se na le lik'habohaedreite tse itseng, ho tloha ho 0 ho isa ho 100. 120-150 kbg e ka jeoa ka letsatsi ka lijo tse joalo. Tafole ea sopho ea lik'habohaedreite e na le lijo tse tloaelehileng tse tsoang lijong tse tloaelehileng.

Sopho ea tranelate ea mohono ka celery

Risepe e loketseng hoo e ka bang mofuta ofe kapa ofe oa phepo ea lik'habohaedreite.

Ho o mong o sebeletsang: khalori - 343, protheine - 4.1, lik'habohaedreite - 4,9 kbg.

• petiole celery - 200 gr,
• champignons - 200 gr,
• lihoete - 120 g,
• metsi a hloekisitsoeng - 500 ml.

Lithako tsohle li hloekisoa ka mokhoa o fetisisang 'me li hlatsuoa hantle. Ntho e ngoe le e ngoe e khaola ka li-cubes tse kholo mme e phehiloe ka tlas'a sekoaelo ho fihlela e phehiloe ntle le letsoai. Ebe moro o phethiloeng o tlisoa seterekeng sa tranelate o sebelisa blender. Ha o sebeletsa, o ka fafatsa ka pinch ea dill kapa celery e tala.

Lijo tse matlafatsang tsa k'habohaedreite

Ho khothalletsoa mofuta o thata oa phepo ea lik'habohaedreite bakeng sa beke. E le molao, ba khetha ho oona pele ho matsatsi a phomolo, tlholisano kapa joalo ka ha ho laetsoe ke ngaka. U ka pheta mokhoa ona ha o feta makhetlo a 2 ka selemo.

Tšobotsi ea puso ka kemiso e hlakileng ea lijo le lenane le fokolang haholo. Lijo tse bobebe tse sa lefelloeng li felisoa ka botlalo. Lihlahisoa tsohle tse behiloeng li abeloa ka nepo letsatsi lohle. Ke likamohelo tse 6 feela ka: 7:00, 10:00, 12:00, 14:00, 16:00, 19:00. Ka ho latela melao, o ka lahleheloa ke li-kilos tse 7 tsa boima ba 'mele ka beke.

Menyu ea beke le beke ea Lijo tsa nama ea nama ea 'mele

Letsatsi la pele: 400 g ea litapole tse halikiloeng le 0,5 l ea kefir e mafura a tlase.

Letsatsi la Bobeli: ligrama tse 400 tsa chisi e nang le mafura a tlase le lilithara tse 0.5 tsa kefir e nang le mafura a tlase.

Letsatsi la boraro: ligrama tse 400 tsa litholoana (ntle le morara le libanana) le lilithara tsa 0.5 tsa kefir e mafura a tlase.

Letsatsi la bone: ligrama tse 400 tsa bere ea khoho e belisitsoeng le lilithara tse 0.5 tsa kefir e mafura a tlase.

Letsatsi la bohlano: ligrama tse 400 tsa litholoana (ntle le morara le libanana) le lilithara tsa 0.5 tsa kefir.

Letsatsi la botšelela: ho laolla (metsi feela)

Letsatsi la bosupa: 400 g ea litholoana le 0,5 l ea kefir e mafura a tlase.

Tabeng ena, letsoai le tsoekere li lokela ho felisoa ka botlalo. Hoa hlokahala ho tlohela lijo tse joalo butle-butle, ho khutlisa lihlahisoa tse tloaelehileng le likarolo tse ntseng li eketseha.

Melemo le likotsi

Lijo tse ngata li reretsoe ho fokotseha ho hoholo ha boima ba 'mele. Batho ba bangata ba batlang ho theola boima ba 'mele ba ke ke ba hanela teko ea ho tlosa "mealo" e hloiloeng kapele, habonolo le ka nako e telele. Empa, e le molao, lijo tse joalo tse hlalosang li amahanngoa le khatello ea kelello bakeng sa 'mele. Ho se khetholloe lijong tsa metsoako e hlokahalang, liminerale le livithamini li ama boiketlo ba 'mele le boemo ba letlalo le moriri. Mekhoa e matla ka ho fetisisa ea ho theola boima ba 'mele hangata e lebisa ho khutliseng likhilone tse lahlehileng.

Lijo tsa nama ea lik'habohaedreite li tsamaisana le ho fepa khafetsa 'mele ka matla a hlokahalang. Ha e khetholle liprotheine ka ho feletseng, tse u lumellang ho boloka molumo oa mesifa. Ho etsa lipapali, ka nako e ts'oanang, ha ho thata. Ho fapana le mekhoa e meng e mengata, ka nako e le 'ngoe - mokhathala ha o hlahe, ha ho na ho felloa ke matla. Mala le mala a lula a hlophisehile ka lebaka la ho ja hangata lijo ka likarolo tse nyane. Lihlahisoa tse behiloeng li na le tsohle tse hlokahalang bakeng sa ts'ebetso e nepahetseng ea ts'ebetso ea boko le tsamaiso ea methapo.

Har'a mefokolo, haholo-holo ho latela litlhahlobo tse nyane, matsatsi a ho itima lijo. Tabeng ea lijo tse matla tsa k'habohaedreite, ho thata haholo ho itaola 'me u se ke ua ja ntho e monate. Matsatsi a mararo ho isa ho a mane ke nako e boima, mmele o tla haha ​​hape le ho ikamahanya le maemo. Empa ho tloha ho la bone - tsohle li tla ba bonolo haholo.

Qetellong ea beke ea bobeli, karolo ea boima bo lahlehileng e ka khutla. Leha ho le joalo, haeba phepo e nepahetseng e fetoha karolo ea bophelo, ruri ba tla nyamela. Ntho ea bohlokoa eo u lokelang ho e hopola hase phepo, empa phepo e nepahetseng. Ho hana joala, nikotine, tsoekere le mafura ha ho utloise motho bohloko.

Ho khetholloa ha tsoekere lijong ho fetoha bothata bakeng sa leino le monate haholo. Maemong ana, ho bohlokoa ho tataisoa ke molao: "Ntho e 'ngoe le e' ngoe e lekanang e lokile." Ho tsamaea hora serapeng ho tla koahela karolo e le 'ngoe ea kuku e jeoang. Haeba u fetela, u ka natefisa le mamena.

Lijo tse nang le lik'habohaedreite: seo ngaka e tla se bua

Hangata lingaka li fana ka phepelo e tiileng ea ho ja nama ea phepo ea mmele bakeng sa batho ba nang le mafu a mala le tšilo ea lijo: liso, gastritis le mafu a pelo. Empa litabeng tsa phekolo, u lokela ho ba hlokolosi haholo le bophelo bo botle haholo, etela ngaka.

Ka ho latela mokhoa ona oa phepo ena hantle, ho kenyelletsa tahlehelo ea boima ba 'mele, lingaka li hlokomela ho hloekisoa hoa' mele le ntlafatso ea tšilo ea lijo. Empa ba hlokomelisa ka tlhoko ea phomolo. Kahoo, haeba lijo li nkile khoeli, nako e tšoanang e lokela ho phomola. Tabeng ea mofuta o thata (beke e le 'ngoe), u tla tlameha ho khutlela lijong tsa hau tse tloaelehileng libeke tse peli. Hape ha ho hlokahale hore o felise mafura ka botlalo. Linate tse 'maloa kapa oli ea meroho e ntle feela.

Ka lebaka la boiteko bo joalo, 'mele o fihla mehopolong e ratoang, e lahlehang ho fihlela ho 7 kg ea boima bo feteletseng. Empa mmele ha o na khatello ea maikutlo. Boiteko ba ho theola boima ba 'mele ha bo kenyelle ho senyeha ha bophelo bo botle. Mme ponahalo e ntse e ntlafala feela.

Na hoa khoneha ho fokotsa boima ba 'mele ka libeke tse 2

Lijo tse sebetsang tsa matsatsi a 14 li u fa monyetla oa ho tlosa bonyane liponto tse eketsehileng tsa 3-4. Haeba u batla ho fokotsa boima ba 'mele, joale u lokela ho ba le phepo e nepahetseng:

1. Bapala lipapali ka cheseho.
2. Bala palo ea likhalori tse amoheloang ka letsatsi, lihlahisoa tsa BJU, lokisa likhalori tsa letsatsi le letsatsi tsa khalori ho latela hore na u batla ho theola boima ba 'mele hakae.
3. E ja hanyane ka hanyane, empa khafetsa, butle butle u hlafuna lijo.
4. Ho potlakisa metabolism ka ho nwa lilithara tse peli tsa metsi ka letsatsi.
5. Ikopanye le ngaka pele u fetola lijo.

Mokhoa oa ho theola boima ba 'mele

Ho theola boima ba 'mele ka nako e khuts'oane joalo, ho hlokahala hore o fetole mokhoa oo u jang ka oona, tloaelo ea hau ea letsatsi le letsatsi le ho latela likeletso tse joalo:

1. E ja makhetlo a 4-5 ka letsatsi ka nako e tšoanang pakeng tsa lijo.
2. Steam, pheha kapa pheha.
3. Lekola matla a mokelikeli 'meleng.
4. Se ke oa tsuba, noa tee le kofi ntle le ho eketsa tsoekere.
5. Fokotsa tšebeliso ea letsoai hanyane.
6. Lula hanyane, fetisetsa ho feta.

Lijo tsa beke tse peli

Lijo tsa libeke tse peli bakeng sa ho theola boima ba 'mele li ka fapana, ho latela bongata ba boima bo feteletseng bo hlokang ho lahloa. Mokhoa o nepahetseng o kopantsoeng le lipapali o thusa ho tlosa liponto tse ling tsa 5-10. Ntle le ho theola boima ba 'mele matsatsing ana,' mele o hloekisoa ke chefo, k'holeseterole ea mali le moroalo o tsamaisong ea tšilo ea lijo oa fokotsoa, ​​mosebetsi oa pelo, liphio, sebete le methapo ea mali oa matlafala.

2 kg ka libeke tse peli

Menus bakeng sa libeke tse peli ho atleha ho tlosa li-2 kg li ka etsoa ka boikemelo, ho latela tafole ea lihlahisoa tse lumelletsoeng le tse thibetsoeng:

E ka khona

Leqheka

• nama e bonojoana, tlhapi,
• Meroho e ncha kapa e phehiloeng hantle
• litholoana tse sa buuoang
• Monokotsoai o mocha
• lihlahisoa tsa lebese tse sa rekisoang.

• tsoekere
• mabenyane, monate, phofo,
• mafura, a tsubiloeng, a letsoai,
• marinade
• litholoana tse monate
• sodas tse monate
• bohobe bo bosoeu, bijoux.

Bonyane 5 kg

Litsebi tsa phepo e hlahisitse phepo e nepahetseng bakeng sa matsatsi a 14, o hlokometse hore o ka tlosa liponto tse ling tse 5. Motheo oa lijo tsa hae o entsoe ka lihlahisoa tsa protheine, ka hona, lijo tse joalo li hanyetsoa batho ba nang le lefu la liphio. Lijo tse matlafatsang tsa protheine bakeng sa libeke tse 2:

1. Lijoa tsa hoseng. Coleslaw, lehe le le leng le phehiloeng, tee ntle le tsoekere.
2. Lunch Sopho e entsoeng ka nama e halikiloeng kapa tlhapi e mafura a tlase, ntle le litapole.
3. Phutso ea mots'eare. Kefir (1 tbsp.).
4. Lijo tsa mantsiboea Nama e halikiloeng ea nama (150 g), tlhapi e nang le sechu sa meroho.

Ho na le mokhoa o mong o bonolo oa ho ja o u thusang ho theola boima ba 'mele kapele. U ka latela lijo tse joalo nako e telele, hobane li leka-lekane ebile li thehiloe phepelong e nepahetseng. Sampole ea letsatsi bakeng sa letsatsi:

1. Lijoa tsa hoseng: leha e le efe ea lijo-thollo e nang le litholoana, tee ntle le tsoekere e ekelitsoeng.
2. Lijo tsa hoseng tsa bobeli: litholoana (eng kapa eng).
3. Lijo tsa motšeare: sopho, salate e bobebe, lero.
4. Ho ja lijo tse bobebe: khalase ea yogurt kapa sengoathoana sa chisi se nang le tee.
5. Lijo tsa mantsiboea: tlhapi kapa nama e halikiloeng, meroho kapa lijo-thollo ho khabisa.

Bonyane 7 kg

Ho bonolo ebile ho le bonolo ho theola boima ba 'mele ka melemo ea bophelo bo botle ke phepo e nepahetseng ea lehe ea libeke tse peli, eo hape e bitsoang lijo tsa Maggi. Kokoana-hloko e nang le lenaneo le bonolo la phepo ha e utloe bohloko, hobane e amohela livithamini tsohle, liminerale, hape le liprotheine tse hlokahalang, mafura, lik'habohaedreite tse tsoang lijong. Lenaneo la matsatsi a supileng le ka bang teng:

Matsatsi a beke

lijo tsa hoseng

lijo tsa mots'eare

lijo tsa mantsiboea

Mahe a phehiloeng ka thata (li-pcs tse 2.), Grapefruit, tee e sa lomeloang

Lehe le le leng le phehiloeng le halikiloeng, lamunu, kuku e phehiloeng (150 g)

Letlapa la likhoho le phehiloeng (200 g), ka yogurt e mafura a tlase, 1, 1. kefir

Mahe a 2 a phehiloeng ka thata, lero lefe kapa lefe le sa tsoa khuoa

Nama ea khoho e loileng (150 g), lehe le le leng, lilamunu tse 2

Mahe a 2 (a phehiloeng), morara (2 likhomphutha.), 1, 1. metsi

1 tbsp. metsi a nang le lero la lemone, lehe le belisitsoeng (1 pc.)

Nama ea khomo e phehiloeng (150 g), morara

Mahe a phehiloeng ka thata (2 likhomphutha.), 1, tbsp. metsi a se nang khase

Li-drumstick tsa moroho tse phehiloeng kapa tse fuoeng, lehe le le leng, lettuce

Salate: 1 rantipole o phehiloeng (ka grater), lehe, tranelate e bolila

1 rantipole e tala, lero la lamunu tse peli

Litlhapi tsa leoatle tse phehiloeng (100 g), mahe a 2, khalase ea metsi

150 g chisi e tlase e nang le mafura, halofo ea khalase ea lero

Litholoana tse 2 tsa morara, mahe a 3

1 morara, lero la lamunu

150 g, nama ea khomo e halikiloeng, lamunu

Bonyane 8 kg

E 'ngoe ea lihlahisoa tse sebetsang bakeng sa ho fokotsa boima ba' mele ke li-buckwheat, litaba tsa khalori tse ka bang 90 kcal ka 100 g. Ho ja lijo tse bobebe tse jang libeke tse peli ho fana ka sephetho se setle haholo - ho lahleheloa ke lik'hilograma tse 8-12 kapa ho feta ntle le kotsi ho bophelo bo botle. Li-Groats li tlameha ho pheha ka mokhoa ona: mantsiboea, halofo ea kilogerama ea buckwheat e tšollele lilithara tse 1.5 tsa metsi a belang, thatela ho fihlela hoseng. Lijo tsa letsatsi le hlahlamang li lokela ho kenyelletsa porridge, litara e le 1 ea kefir, tee e tala le metsi a liminerale.

K'habohaedreite Slimming Lijo

Molao-motheo oa ja lijo tse nang le lik'habohaedreite - tšebeliso ea tse nepahetseng lik'habohaedreite tse rarahanengtse nang le fiber le pectins. Li thusa molemong oa ho theola boima ba 'mele, kaha li chekoa ka nako e telele' me li tlatsisa 'mele ka lintho tse hlokahalang tsa ho batla.

Kahoo, lijo-thollo le litholoana tse nang le meroho li lokela ho tla pele ho lijo. Durum koro koro le korong ea korong empa eseng bohobe bo lomositsoeng ha li lumelloe.

Lethathamo la lihlahisoa tse lumelletsoeng

Basali ba batlang ho latela mokhoa oa ho theola boima ba 'mele hoo e hlahisang litholoana, hangata ba thahasella potso e reng "Nka ja eng ka lijo tse nang le lik'habohaedreite"?

Setsebi se seng le se seng sa phepo se tla araba hore hole le ntho e 'ngoe le e' ngoe e jeoang e na le lik'habohaedreite tse lekaneng ho li sebelisa phepelong ea phepo ea lik'habohaedreite. Ho na le lijo tse ngata tse senang nama ea nama ea kolobe le tse nang le nama e tlase, qalong ha li loketse ho fokotsa boima ba 'mele (ka papiso le protheine). Bophelong ba letsatsi le letsatsi, lijo tsena li bitsoa "lik'habohaedreine tse potlakileng." Mehloli ea lik'habohaedreite tse joalo: libanana, litapole, liswiti, phofo. Lijo tse nang le lik'habohaedreite bakeng sa ho theola boima ba 'mele, joalo ka protheine, li kenyelletsa tšebeliso e tlamang ea sehlopha se itseng sa lihlahisoa tsa lijo.

Lethathamo la lijo tse nang le phepo ea lik'habohaedreite:

• lihlahisoa tsa lihlapi le lihlapi (cod, tuna, herring, potassa, bass ea leoatle, hake, pollock, Pike, shrimp, Crab, mussels),
• nama (nama ea khoho, khoho, mohatla, likoekoe, mmutla),
• lijo-thollo le lijo-thollo (buckwheat, raese e tšoeu, harese, oatmeal, raese e sootho, bulgur, quinoa),
• meroho (likomkomere, langa le le lej, zucchini, li-eggplant, ashergus, kholifera e tšoeu, linaoa tse tala le lierekisi, celery, broccoli, onion, radish, mokopu),
• li-mushroom (li-champignons, li-mushroom tsa oyster),
• litholoana le monokotsoai (raspberries, fragole, currants, mahapu, melon, apole, plum, apricot, lamunu, grapefruit, pomelo, kiwi, ciliegia, fragole, currants),
• litholoana tse omisitsoeng (morara o omisitsoeng, mehla, liapole tse omisitsoeng, li-prunes),
• meroho (parsley, dill, sorrel, spinach).

Lethathamo la mehlala ea lihlahisoa tsa phepo ea lik'habohaedreite bakeng sa ho theola boima ba 'mele li lokela ho kenyelletsoa lethathamong la letsatsi le leng le le leng. Ntle le moo, kaofela li na le lik'habohaedreite tse rarahaneng, tse fanang ka maikutlo a ho khora letsatsi lohle.

Melemo le mathata

Ntle ho pelaelo, lijo tse nang le lik'habohaedreite, hammoho le protheine e na le melemo e mengata ea ho fokotsa boima ba 'mele, e netefalitsoeng ke litsebi tsa phepo le litsebi tse ling. Melemo ea eona e ka sehloohong ke:

• lijo tse fapaneng
• ho hloka tlala
• ho fokotsa boima ba 'mele ka katleho.

Joalo ka mokhoa o fe kapa o fe oa lijo, lik'habohaedreite li na le palo ea qobello, eo ka sehloohong e leng ts'ebetso ea eona e tlase bakeng sa ho haha ​​boima ba mesifa, bo bakoang ke ho haella ha karolo ea protheine.

Joalokaha re fumane, phepo ea liprotheine le eona ea hlokahala! Phihlelo e sebetsang e bonts'a hore khetho e ntle ka ho fetisisa e ka ba ho sebelisa lijo tse nang le protheine e ngata. Ka ho fapanyetsana liprotheine le lik'habohaedreite, ho fihlella litholoana tse ntle ho tla ba bonolo ebile ho potlake haholo!

Qeto: Pele o qala ho fetola mokhoa oa hau oa ho ja, nahana ka melemo le mathata ohle a lijo tse nang le lik'habohaedreite, e le hore li se ke tsa ntša kotsi 'meleng, empa ho thusa ho sebetsana le liponto tse eketsehileng.

Haeba khetho ena e se ea hau, sheba mokhoa o mong: ja lijo tse tlase tsa carb.

Lijo tsa letsatsi le letsatsi

Lijo tse nang le lik'habohaedreite bakeng sa ho theola boima ba 'mele li hloka lijo tse khethehileng. Mohlala oa lethathamo la letsatsi le leng le le leng, ho kenyelletsa le lihlahisoa tse sebetsang tsa phepo ea lik'habohaedreite, re tla nahana ka tsona ka tlase:

Mantaha:

• lijo tsa hoseng - Buckwheat, chamomile infusion
• lijo tsa hoseng tsa bobeli: salate ea liapole, lamunu, litholoana tsa morara,
• lijo tsa mots'eare - pilaf e nang le khoho, apole e sa lomeloang le plum,
• tee ea mantsiboea - celery, sipinache le likomkomere meroho smoothie,
• lijo tsa mantsiboea - sechu sa meroho: zucchini, k'habeche, lihoete, li-eggplant, pina ea sesame.

Labobeli:

• oatmeal le fragole tse mahareng tse 5, tee e tala,
• lero la apole le li-pancake tsa matlakala,
• tlhapi ea leoatleng e apehoang ka ontong ka lekhapetla, apricot compote, salate ea meroho (tamati, spinach, pepere e monate, onion e khubelu, chisi ea feta),
• cocoa le casser casserole ea konkreite (sebopeho: chisi ea chisi, mahe, tranelate e bolila),
• nama ea khomo e halikiloeng ka joala ba li-mushroom, lero le halikiloeng la rantipole.

• chisi ea ka tlung e nang le liapolekose tse omisitsoeng le oatmeal e sentsoeng ka metsing, moro oa linden,
• kefir, sandwich ea bohobe bo se nang tomoso le sengoathoana,
• sopho ea khoho le kofi e fokolang e sa koaeloang,
• Li-oranges tse 2
• veal e lohiloeng ka linaoa le lino tse tahiloeng.

Labone:

• mahe a halikiloeng le linawa ho tloha bohobe ba Borodino,
• yoghur e nang le selae sa bohobe ba rye,
• chisi ea khoho e halikiloeng le meroho e halikiloeng (zucchini, li-eggplant, asparagus, pepere, onion),
• chisi ea chisi le salate ea banana
• lihlapi tsa steamed tse nang le meroho (lihoete, li-beet, motso oa celery).

Labohlano:

• sandwich eohle, lijo-thollo tsa mohloa, cocoa,
• apple le Orange smoothie, bohobe ba lesea,
• sefuba sa khoho se halikiloeng ka sechu sa meroho (li-mushroom, lieie, tamati, zucchini, sethopo sa mahe),
• casserole (sebopeho: oatmeal, mahe, chisi ea chisi, liapole),
• salate ea leoatleng (shrimp, iceberg, arugula, ciliegia, sipin, pina ea sesame) le mint moro.

Moqebelo:

• porridge ea buckwheat, likomkomere tse 2 le lero la tamati,
• chisi ea chisi le lipompo tse 3,
• sopho ea lenti le kofi,
• Tamati tse 2 le kutu ea mohloaare,
• meroho e phehiloeng ka ontong ka chisi (lihoete, eiee, tamati, zucchini, li-eggplant, asparagus).

Sontaha:

• tee e tala le quinoa e nang le sepinache, arugula, tamati ea ciliegia,
• kefir e nang le likuku tsa ho ja,
• raese e sootho ka meroho (lierekisi tse tala, lieie, lihoete, tamati) le compote ea li-cherries,
• apole
• meroho e phehiloeng ka quinoa le tee ea chamomile.

Ho latela menu e joalo ea beke, ho theola boima ba 'mele ho ke ke ha nka nako e telele. Kamora khoeli ea phepo e nepahetseng ho latela moralo ona oa ho ja lijo tse nang le lik'habohaedreite, o tla hlokomela hore 'mele o qalile ho sebetsa hantle le ho sebetsana ka katleho le khatello ea maikutlo,' me mafura a tsoang lethekeng a tla bonahala a sa bonahale.

Lik'habohaedreite bakeng sa ho fumana boima ba mesifa

Ho lahleheloa ke boima ba 'mele hase eona feela sepheo sa mokhoa ona oa ho ja,' moko oa bohlokoa ke ho ba teng ha lik'habohaedreite lenaneng la letsatsi le letsatsi. Lijo tsa nama ea lik'habohaedreite bakeng sa ho fumana boima ba mesifa li atile haholo. Ho kenyelletsa sethala sa liprotheine lijong ho kenyelletsa ho ja protheine le nama ea nama ea nama ea kh'otooteine, e le hore kamora libeke tse 2-3 ho theola boima ba 'mele ho qala.

Melemo ea lijo tsa protheine e hlile e ntle haholo. Ho holisa le ho matlafatsa mesifa (le ho theola boima ba mmele), o tlameha ho latela lethathamo la lijo tse khethehileng ha o fetola matsatsi a liprotheine le a carbohydrate. Matsatsing a "carbohydrate", o ka nka lihlahisoa lijong tsa "carbohydrate" tse hlalositsoeng kaholimo, 'me ka "protein", ka ho ja lijo tsa protheine ho tsoa lihlahisoa tse nang le protheine. Karolo ea liprotheine ea phepo ea lik'habohaedreite ke:

• nama (ntho e phahameng ka ho fetisisa ea karolo ea protheine),
• lihlapi
• lihlahisoa tsa lebese
• mahe
• linaoa
• linate.

Mohlala oa lijo bakeng sa phaello ea boima ba 'mele ka lijo tse nang le lik'habohaedreite:

Lijoa tsa hoseng: oatmeal ka lebese le nang le granular curd le banana, compote ea apole,

Monko: salate ea litholoana le Orange,

Lunch: turkey e phehiloeng ka salate (tamati, likomkomere, pepere, sipinichi) le kofi,

Tee e phahameng: Casserole ea cottage chisi e nang le moro oa chamomile,

Lijo tsa mantsiboea: omele ea protheine ho tsoa mahe a 3, kefir.

Mokhoa oa protheine oa ho theola boima ba 'mele o ne o lula o tloaelehile ntoeng ea ho theola boima ba' mele le phaello ea mesifa. Banana le basali ba bangata ba lora ho sebelisa motsoako oa protheine ho lahleheloa ke liponto tse eketsehileng, kaha ke e 'ngoe e sebetsang haholo bakeng sa' mele. Tšusumetso e lakatsehang e fihlelleha ka litšenyehelo tse telele tsa 'mele bakeng sa ts'ebetso ea lijo tsa protheine. Ka ho fapanyetsana liphoofotsoana tsa lijo tsa nama ea hau ea 'mele le tsa protheine, u ke ke ua fumana boima ba' mele feela, empa hape u matlafatsa mesifa ea 'mele oa hau kaofela!

Lisebelisoa tsa ho pheha

Li-menu li ka fetoha tse fapaneng haholo. Kahoo, lijo tse joalo ha li na ho tšoenyeha ka nako e telele mme li tla lumella mosali ho theoha boima ba 'mele ka mokhoa o khutsitseng. Re fana ka tse ling tsa lintho tse khahlisang le tse bohlokoa ka ho fetisisa - lijana tse phetseng hantle tse lokelang ho kenyelletsoa menyu ea hau!

Likhopolo tsa phepo ea lik'habohaedreite:

Buckwheat porridge e nang le li-"carbohydrate bakeng sa ho theola boima ba"

Buckwheat porridge e nang le li-mushroom

Ho lithara tse 0.5. pheha metsi 200 gr. buckwheat. Letsoai le sa lebaleheng hanyane. Arohane, Fry 300 gr. champignon li-mushroom (kapa li-mushroom tsa oyster). Re kopanya li-porridge tsa buckwheat le li-mushroom, eketsa botoro e nyane.

Lobio ea Georgia

Lobio ea Georgia

300 gr soya linaoa ka lilithara tse 0.5. metsi a batang ka lihora tse 3. Pheha ho fihlela bonolo. Khaba e halikiloeng ka onion. 100 gr. walnuts e feta ka grinder ea nama kapa grinder ea kofi, motsoako o tsoileng matsoho o kopantsoeng le linoko tsa khetho ea hau (hops-suneli, e ntso le / kapa pepere e khubelu). Kopanya linaoa, eiee le walnuts tsa 'pan. Fry metsotso e 10.

Nama ea khoho e halikiloeng ka batter (sehlahisoa sa protheine e ngata):

Nama ea khoho e halikiloeng ka batter

500 gr. khaola sefuba sa likhoho hore e be meroalo. Letsoai, pepere. Tlohela metsotso e 10. Tšela ka phofo, joale lehe. Fry ka pane e chesang e halikiloeng ka mahlakoreng ka bobeli ho fihlela e le putsoa khauta.

Khoho ea nama ea khomo ea khoho ea likhoho

Khoho ea nama ea khomo ea khoho ea likhoho

500 gr. khaola likhoele tsa likhoho. Re beha ka pane e chesang. Sebakeng sa boikemisetso re na le nako ea letsoai le pepere. E latelang, eketsa 20 gr. Russian tloaelehileng mosetareta 'me le tšollele tsohle tse 100 gr. tranelate 10% mafura. Kopanya ka botlalo, 'me u tlohele ho oma ka mocheso o tlase bakeng sa metsotso e meng e 3.

Pikeperch le champignon julienne

Pikeperch le champignon julienne

500 gr. zander fillet e khaole ka li-cubes tse nyane. Letsoai, pepere, le fafatsa ka lero la linoko tse halikiloeng. Fry ka pane. 500 gr. re khaola li-mushroom ka likhaba mme re boetse re li tšela, empa ka tlatsetso ea botoro. Re beha ho baetsi ba cocotte, tšela tranelate ka mafura a 10%. Tšela ka holimo ho 20 g. chisi efe kapa efe e thata. Tšela cocotte ka ontong metsotso e 5.

Omele e nang le li-mushroom, tamati le chisi

Omele e nang le li-mushroom, tamati le chisi

Arola mahe a 5-6 ka sekotlolo se tebileng, otla ka whisk ho fihlela boima bo eketsehileng ba metsi kapa bo fokolang bo fumaneha. Ka nako ena, ligrama tse 200 tse halikiloeng li tlameha hore ebe li se li se li loketse. li-mushroom le tamati e khethiloeng (tlosa letlalo ho litamati!). Letsoai, pepere sethaleng sena sa ho pheha ka moo o ratang. Kopanya metsoako eohle. Re etsa omelet ka tsela e tloaelehileng tlasa sekwahelo se koetsoeng!

Rea tšepa hore u tla nka tse ling tsa litlolo tse ka har'a tšebeletso 'me hamorao u li kenye ka har'a menu ea hau. 'Me haeba ho na le sepheo sa ho qala ho ja hantle letsatsi le leng le le leng, ithute li-menu tsa hau ka har'a li-recipe.

Lijo tse nang le lik'habohaedreite - theola boima ba 'mele ka pososelo

Ho na le maikutlo a hore e le hore u fokotse boima ba 'mele, u hloka ho ja liprotheine tse ngata, le ho fokotsa tekanyo ea lik'habohaedreite. Empa litsebi tse ling tsa phepo e nepahetseng li lumela hore ke likhakanyo tsa khabone le metsi hantle tse hlokahalang bakeng sa ho theola boima ba 'mele. Lijo tse nang le phepo ea lik'habohaedreite tse thehiloeng ho molao-motheo ona ke tsa motheo: o lokela ho boloka tsoekere ea hau 'meleng oa hau o tla lekana bakeng sa bophelo bo felletseng le bo mafolofolo, empa bo sa lekana ho fetohela li-depositi tsa mafura.

Contraindication

Lijo tse nang le lik'habohaedreite ha li na pheko. E lumelloa ho e latela esita le bakeng sa basali ba baimana. Lisebelisoa li lekantsoe hantle, lijo tse joalo li ke ke tsa thusa eseng feela bakeng sa tahlehelo ea boima ba mmele, empa hape le bakeng sa ho hloekisa chefo le chefo. Lahla ts'ebeliso ea mokhoa ona e lokela ho ba bakeng sa batho ba nang le bothata ba:

• cholelithiasis
• mafu a sa foleng a pampitšana ea gastrointestinal.

Melao-motheo le melao ea lijo

Hona le mefuta e fapa-fapaneng ea phepo ea lik'habohaedreite:

• bakeng sa ho fokotsa boima ba 'mele (khetho e bonolo ebile e thata),
• bakeng sa mesifa ea ho aha
• bakeng sa basali baimana.

Ho na le "menu ea" ea "carbohydrate" e khethehileng e ka u thusang haholo. Empa ho sa tsotelehe hore na o ja lijo tsa mofuta ofe, o lokela ho latela melao-motheo e latelang:

• hlakola lijo tsa letsatsi le letsatsi lijong tse 5-7,
• ja ka nako e le 'ngoe palo ea lijo tse nang le bongata ba khalase e fetang e le' ngoe.
• ho ja lijo tsa mantsiboea pele ho 1900 h,
• noa bonyane lilithara tse halofo ea metsi a nooang ka nako ea mots'eare (ho ka khoneha ka Lemon),
• fokotsa tšebeliso ea letsoai,
• hana lihlahisoa tse thibetsoeng ka mokhoa ona.

Hape, leka ho pheha lijana tsohle ka mekhoa ea ho ja:

Lihlahisoa tse lumelletsoeng

Lijana tsa pampiri ea lijo li na le mefuta e mengata ea lijo tse amohelehang. U ka sebelisa:

• litholoana le monokotsoai
• meroho eohle ntle le meeli,
• lijo-thollo (khetha lijo-thollo kaofela),
• durum koro koro,
• legumes (linaoa, lierekisi, lensisi).

Lijo tse nang le phepo ea lik'habohaedreite ha se sa limela, o ka li kenyelletsa lijong tsa hau:

• nama e boreleli
• lihlapi
• nonyana
• linate
• oli ea limela
• lihlahisoa tsa lebese.

Lethathamo: lihlahisoa tse ling tse lumelletsoeng, lihlahisoa tsa tsona tsa khalori le BJU

Li-banana le morara ha li thijoe ke mokhoa ona, empa bongata ba tsona bo lokela ho beoa leihlo ka hloko. Fana ka khetho ea lihlahisoa tse nang le tsoekere ea tlhaho (litholoana, meroho, lebese, starch).

Lihlahisoa tse thibetsoeng

Lihlahisoa tse latelang li thibetsoe:

• joala (ntle le veine e khubelu e omileng),
• lino tse tahiloeng
• lijo tse halikiloeng
• mafura le lijana tse nokiloeng
• ho tsuba nama
• lijo tse potlakileng
• Lihlahisoa tse felileng
• lipompong,
• ho baka,
• tsoekere
• ketchup le mayonnaise,
• lihlahisoa tsa lebese le lebese tse nang le liperesente tse ngata tsa litaba tsa mafura.

Lethathamo: Lintlha tse felletseng bakeng sa beke

lijo tsa hoseng (8 00)porridge ea buckwheat *, khalase ea kefir lijo tsa motšeare (10 00)li-oranges - 2 likhomphutha. lijo tsa motšeare (12 00)linaoa ka linaoa le lihoete le tamati tee e phahameng (14 00)salate ea likomkomere lijo tsa mantsiboea (17 00)oatmeal ka likhechana tsa litholoana lijong tsa mantsiboea (19 00)khalase ea kefir 2lijo tsa hoseng (8 00)oatmeal ka likhechana tsa litholoana lijo tsa motšeare (10 00)apple smoothie lijo tsa motšeare (12 00)salate ea lehe ka chisi tee e phahameng (14 00)fragola lebese lijo tsa mantsiboea (17 00)hop e halikiloeng ka likhoho lijong tsa mantsiboea (19 00)berry jelly 3lijo tsa hoseng (8 00)ho fafatsa ka botoro ea peanut, khalase ea tee e tala lijo tsa motšeare (10 00)perela e le 'ngoe e kholo lijo tsa motšeare (12 00)sopho ea meroho tee e phahameng (14 00)khalase ea lero le sa tsoa qhekelloa lijo tsa mantsiboea (17 00)tlhapi ea linaleli le meroho lijong tsa mantsiboea (19 00)khalase ea kefir 4lijo tsa hoseng (8 00)chisi ea chisi e nang le monokotsoai lijo tsa motšeare (10 00)toast ka nama le meroho lijo tsa motšeare (12 00)sopho ea hop e halikiloeng tee e phahameng (14 00)tholoana e le ngoe ea morara o mahareng lijo tsa mantsiboea (17 00)pepere e tlotsitsoeng ea tšepe lijong tsa mantsiboea (19 00)jelly ea litholoana 5lijo tsa hoseng (8 00)salate ea rantipole, yogurt ea tlhaho ntle le li-eketsa lijo tsa motšeare (10 00)tse peli kiwi lijo tsa motšeare (12 00)sopho e tšoeu ea linaoa tee e phahameng (14 00)yoghur ea tlhaho ntle le li-additi lijo tsa mantsiboea (17 00)li-mushroom tse halikiloeng ka raese lijong tsa mantsiboea (19 00)tee ea litholoana 6lijo tsa hoseng (8 00)pearl harese e kopaneng le yoghur lijo tsa motšeare (10 00)cocoa lijo tsa motšeare (12 00)sopho ea tlhapi tee e phahameng (14 00)jelly ea litholoana lijo tsa mantsiboea (17 00)raese le meroho lijong tsa mantsiboea (19 00)banana milkshake 7lijo tsa hoseng (8 00)chisi ea chisi e nang le litholoana lijo tsa motšeare (10 00)li-tangerine tse 'maloa lijo tsa motšeare (12 00)litapole tse halikiloeng - 3 likhomphutha. tee e phahameng (14 00)salad ea beetroot lijo tsa mantsiboea (17 00)spaghetti e nang le li-mushroom tse kholo lijong tsa mantsiboea (19 00)khalase ea yogurt

* Lithollo tsohle li phehiloe ka metsi ka letsoai le lengata.

Bakeng sa beke ea bobeli ea lijo, pheta sena ka tatellano ea lijo, empa u ka iketsetsa ea hau. Se ke la lebala hore palo e lumellehang ea lipopae ka letsatsi ke 120-150.

O ka fumana palo ea lipampiri tsa litafole ho tsoa litafoleng tse kaholimo, kapa o bona sehlahisoa sa polokelo. Palo ea lik'habohaedreite li lekana le palo ea lik'habohaedreite.

Khetho e bonolo

E etselitsoe nako e telele hantle. Nakong ea lijo, metabolism ea protheine le mafura e tloaelehile 'meleng oa hau, u tla fumana tekanyo e lekaneng ea li-element tsa trace tsa bohlokoa le livithamini ho tsoa lijong tseo u li jang. Ka lebaka la sena, ho fokotsa boima ba 'mele ho tla etsahala. O ka lahleheloa ke ho fihlela ho 2 kg ka beke.Palo ha e khahlise haholo, empa ho bolokehile ho bolela hore boima bona bo ke ke ba khutla.

Ka mofuta o bonolo, ho hlokahala hore u tlohele tsoekere le phofo e tšoeu. E lumelloa ho ja nama, lihlapi le lihlahisoa tsa lebese tse mafura a tlase.

Khetho e thata

Khetho ena e kenyelletsa lithibelo tse matla bakeng sa beke e le 'ngoe, ebe ho khutlela lijong tse tloaelehileng. Lithibelo kamora ho tlohela mokhoa o hlakileng oa phepelo li kenngoa ka phofo, mafura le monate. Lijo tse thata tsa k'habohaedreite li fana ka khetho ea mecha ea beke le beke. Ho khothalletsoa hore litokollo tse joalo li se ke tsa phetoa hanngoe ka khoeli, empa ho ea ka lipontšo tsa bongaka, ho pheta ho lumelloa kamora beke. Ho fokotsa boima ba 'mele ho fihla ho li-7-8 kg.

Lethathamo: Lijo tse nang le phepo ea 'mele tsa' mele (ka matsatsi a 7)

Lijo tse nang le lik'habohaedreite bakeng sa Mohaho oa Muscle

Bakeng sa phaello ea boima ba 'mele, o tlameha ho latela likhakanyo tse joalo lijong:

• mafura - 15%,
• proteni - 30%,
• lik'habohaedreite - 55%.

Ka halofo ea pele ea letsatsi, lijo tse nang le lik'habohaedreite li lokela ho jeoa, 'me ka bobeli - protheine. Molao-motheo oa phepo e boetse e ruruhile: makhetlo a 6-7 ka letsatsi. Se ke la lebala hore mokhoa o tloaelehileng oa metsi a nooang ha oa lokela ho ba ka tlase ho litha e le nngwe le halofo ka letsatsi. Ho kenya kopo ea lijo bakeng sa phaello ea boima ba 'mele ha ho khothalletsoe batho ba nang le mafu a gastrointestinal le ho hloleha ha li-hormone. Thupelo ena e nka khoeli e le 'ngoe.

Lethathamo: Mehlala ea mehlala ea ho fumana boima ba mesifa

Ho boetse ho na le mofuta oa lijo tsa nama ea lik'habohaedreite bakeng sa ho fumana boima ba mesifa bakeng sa batho ba nang le ectomorphic physique.

Bakeng sa 'mele oa mofuta oa ectomorph, mahetla le sefuba se moqotetsane, maoto le matsoho a malelele lia tšoana

Batho ba mofuta ona ba khothaletsoa ho sebelisa lik'habohaedreite tse ngata tse liehang ho feta kamoo ho ka khonehang, tse fumanoang ho:

Lethathamo: Mehlala ea mehlala ea ectomorph

Lethathamo: Lisebelisoa tsa mohlala tsa basali ba baimana

Se ke la lebala hore o hloka ho noa metsi a hlokahalang ka letsatsi. Ka tloaelo bophahamo ba molumo bo nepahetseng bo khothalletsoa ke ngaka ea mafu a basali. Leka ho fokotsa tšebeliso ea letsoai le tsoekere.

Lijo tse nang le lik'habohaedreite ke senotlolo sa phetoho e ntle

Batho bao hangata ba ikutloang ba hloname kapa ba na le khatello ea maikutlo, ho tla ba molemo ho latela mofuta ona oa lijo tsa nama ea lik'habohaedreite. Ka lebaka la hore lik'habohaedreite tse liehang ho potlaka le tse potlakileng ho qala ho kena 'meleng ka tekanyo e nepahetseng, tlhahiso ea "serotonin" ea hormone e tla eketseha, e ikarabellang bakeng sa maikutlo le boemo ba thabo.

Lethathamo: Mehlala ea lijo ea sampole ea ho phahamisa

Ho latela lijo tsena e lokela ho ba matsatsi a 3-5.

Ke eng e thusang ho kopanya lijo le

Tlhokomelo ea 'mele hammoho le lijo tsa nama ea lik'habohaedreite e tla tlisa litholoana tse hlakileng le ho feta. Etsa limaske tse fapaneng tsa sefahleho le 'mele, li-wraps tsa anti-cellulite, u ee libokeng tse' maloa tsa ho silila. Hape, u se ke oa lebala ka ho ikoetlisa. E ka ba:

Bakeng sa ba sebelisang lijo tse nang le carb e phahameng ho fumana boima ba mesifa, o hloka ho ikoetlisa ho latela mananeo a ikhethang a ho aha mesifa libakeng tse ling.

Sopho ea Khoho ea Pea

Ho lokisa sopho e nkhang hamonate u tla hloka lihlahisoa tse latelang:

• Lierekisi tse khotsoeng - 1.5 tbsp;
• khoho - 300 g
• litapole - 2 likhomphutha.,
• lihoete - 1 pc.,
• eiee - 1 pc.,
• turmeric - 0.5 tsp.,
• letsoai, pepere, oli ea limela - ho latsoa.

1. Soak lierekisi ka metsing a batang, tlohela ho ruruha nako e ka bang hora.
2. Hlatsoa nama ea khoho, tlosa letlalo, haeba le teng.
3. Pheha le lierekisi bakeng sa hora, tlosa bubble kamehla.
4. Ha lierekisi li se li loketse, eketsa litapole tse halikiloeng pane.
5. Lihoete tse halikiloeng le eiee e khabetsoeng, Fry ka oli ka ho eketsoa ha turmeric.
6. Kenya Fry ka sopho ha litapole li se li loketse.
7. Ebe u pheha ho fihlela u phehile ka botlalo.
8. Koala sopho e phehiloeng ka thata ebe e emela metsotso e 15-20.
9. Kenya meroho pele o sebeletsa.

Sopho e halikiloeng ea pea e nang le likhoho tse phethehileng hantle, lelapa lohle le tla thaba ka sejana se joalo

Boleng ba phepo e nepahetseng ba sejana se feliloeng (ka 100 g ea sehlahisoa):

• protheine - 2.3 g
• mafura - 0,8 g
• lik'habohaedreite - 4,5 g
• khalori - 33.1.

Stew le linaoa, khoho le tamati

• fillet ea khoho - 500 g,
• linaoa tse omeletseng - 150 g,
• onion metso le lihoete - 3 li-PC.,
• tamati le pepere e monate - 2 likhomphutha.,
• konofolo - li-clove tse 1-2,
• oli ea limela - 2-3 tbsp. l.,
• lekhasi la bay, dill mane na, letsoai le - ho latsoa.

1. Soak linaoa ka metsing a batang bakeng sa hora. Ka nako eo pheha ntle le ho fetola metsi ho fihlela a le bonolo.
2. Hlatsoa fillet ebe u khaola li-cubes.
3. E fafatse hanyane ka oli, ebe u e fetisetsa lijana moo u tla pheha sechu teng.
4. Kenya lihoete, pelepele le lieie ho nama.
5. Stew bakeng sa metsotso e 15.
6. Ebe u eketsa linaoa, tamati ea julienne, konofolo e khotsoeng, lekhasi la bay le dill mane na. Letsoai (boholo ba letsoai le lokela ho ba fokolang).
7. Stew ho fihlela bonolo.

Bean stew ke tatso e tloaelehileng ea lijo tse tloaelehileng

Boleng ba phepo e nepahetseng ba sejana se feliloeng (ka 100 g ea sehlahisoa):

• proteni - - 5.3 g,
• mafura - 3.2 g
• lik'habohaedreite - 4 g
• khalori - 64,9.

Musisi oa Mohono

Bakeng sa ho pheha, o lokela ho khetha raese joalo ka pilaf. O tla hloka:

• raese - 200 g
• li-champignon tse ncha (kapa li-mushroom tse ling) - 400 g,
• onion - 1 pc.,
• oli e chesang ea soneblomo,
• letsoai, linoko, litlama - ho latsoa.

1. Pele, inela raese ka metsing a batang.
2. Hlatsoa li-mushroom ka botlalo ebe u khaola li-cubes.
3. Kopanya le lieie e khabetsoeng le Fry ka mocheso o mahareng.
4. Tšela metsi a mangata ho tloha raese.
5. Kenya raese ho li-mushroom ebe u kopanya.
6. Ha motsoako o qala ho pheha, tšela butle ka metsi, ho lekane ho pata raese.
7. Letsoai (bonyane ba letsoai), fokotsa mocheso ho isa bonyane ebe u koala sekwahelo.
8. Simmer metsotso e 20-25.
9. Kenya linoko metsotso e 'meli pele u pheha.
10. Hlohlelletsa sejana ha se se se lokisitsoe.

Rice e nang le li-mushroom ke sejana se bonolo, se khotsofatsang, se nosetsang molomo 'me ha se nke nako e telele.

Boleng ba phepo e nepahetseng ba sejana se feliloeng (ka ligrama tse 100 tsa sehlahisoa):

• proteni - 2,4 g,
• mafura - 1,7 g
• lik'habohaedreite - 16.9,
• khalori - 90.

Tsela ea ho tsoa lijong

Ho tsoa lijong ho lumelloa habonolo kelellong mme ha ho na phello ea ts'ebetso. Butle-butle o lokela ho khutlela lijong tsa hau tse tloaelehileng, empa ntle le ho hlahisa lijana tse fetang e le 'ngoe ka letsatsi. Monyetla o fokolang haholo o lahlehileng oa li-kilos o tla khutla. Fokotsa bonyane tšebeliso ea lipompong, lipitsa le lihlahisoa tsa confectionery, tse halikiloeng le tse tsubelo. Nakong ea tokollo, lihlahisoa tsena li lokela ho lahloa.

Litlamorao

Lisebelisoa tsa ho ja li leka-lekane hantle, livithamini le liminerale tsohle tse hlokahalang li fuoa 'mele ka bongata bo lekaneng - ke ka lebaka leo litlamorao tsa lijo tse nang le carb e ngata li leng sieo. Empa ho ntse ho na le mathata a mang:

• Lijo li na le molaoana oa phepo e nepahetseng - ho thata hore batho ba bang ba fetohe 'musong o joalo ka kelello.
• Lijo tsa ho qetela ha ho sa le tse supileng ka shoalane - matsatsing a pele a lijo ho ka ba thata ho robala ka lebaka la tlala,
• lik'halori tse tlase tsa letsatsi le letsatsi li ka baka mokhathala o eketsehileng.

Maikutlo a lingaka le litsebi tsa phepo e nepahetseng

Lingaka le litsebi tsa phepo e nepahetseng li hlokomela ho ja lijo tse nang le phepo e ntle tsa 'mele. Ka ts'ebeliso ea eona, ha ho na mathata a tebileng a bophelo bo botle a sokelang. Ha u kopanya phepo ea lik'habohaedreite le ho ikoetlisa, ho tla ba le litholoana tse ntle.

Feela u se ke ua lebala taba ea hore haeba sepheo sa hau e le ho fokotsa boima ba 'mele, mme o se ke oa hapa tlholisano ea li-bodybuilder, o tla tlameha ho fetoha ho tloha lijong ho ja lijo tse nang le phepo e le hore o boloke sephetho se fihletsoeng.

Nutritionist Anna Belousova

Liphetho le litlhahlobo tsa ho theola boima ba 'mele

Marang-rang ho na le mekhoa e mengata e fapaneng ea ho theola boima ba 'mele - matsatsi a 7 ho kefir, matsatsi a 5 ka buckwheat, jj. (Ke bile ka bona biri kae kae). Ho joalo, li fana ka sephetho, empa ho na le ntho e etsahalang - ho theola boima ba 'mele ke ho fifala ha lefatše:' mele o qala ho ipopa ka boeona, ka thata ho tlosa mafura ka metsi le mesifa. Haeba u ikoetlisa ka boima ba 'mele, khetho e joalo ka mor'a potoloho ea boima ba' mele e ke ke ea u lekana, hobane hammoho le mafura a ke keng a qojoa o tla chesa mesifa e fumanoeng ka boima bo joalo.

gruber

http://otzovik.com/review_255044.html

Kamora beke ea pele ea lijo tse monate joalo, ke ile ka ba le tlhōlo ea pele sekaleng - qeta 1.5 kg! Sena ke ka mora likhoeli tse 3 tsa mahlomola a kelello. Ka kakaretso, ka khoeli ke ile ka lahleheloa ke 4,5 kg. Mme hape ke khutletse phepo ea ka e tloaelehileng e nepahetseng. Joale boima bo tloha hanyane, e leng se nthabisang haholo. Nakong e tlang, ke ile ka fumana hore ke mofuta ona oa lijo oo bakoetlisi ba litsi tsa phepo e khothalletsang ho potlakisa metabolism.

danya1982

http://otzovik.com/review_3305096.html

Banana, sena ha se sejo feela, ke mokhoa oa ka oa joale. Ke lahlehetsoe ke 5 kg nakong ea selemo, ho tloha ho 68 ho isa ho 63, ka keketseho ea 155, sena se joalo soooooooooooooooooooo Ha ke a kenyelletsa grame, leha ke lula ke itlohella hore ke phomole.

PussyT)

http://irecommend.ru/content/5-dnei-do-novogo-goda-plate-tesno-ne-vopros-eshche-padat-budet