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Lero la Carrot Orange Bakeng sa Ho Theola Boima ba 'mele | BoldskyLijo tsa meroho tsa Maindia ke lijo tse molemo ka ho fetisisa bakeng sa ho fihlela sepheo sa ho theola boima ba 'mele. Ho bonolo ho e etsa, e bonolo ho e hlokomela, e fumaneha habonolo ebile e khotsofatsa ka nako e le 'ngoe. E ka ba phephetso ka nako e ts'oanang ha ho tluoa tabeng ea ho ja lijo tsa batho ba sa jeng nama, empa e se ntho e ke keng ea khoneha.
Lijo tse ipapisang le limela tse joalo ka meroho e metala, meroho e makhasi, litholoana tsa litholoana, litholoana tse ntlafalitsoeng ke metsi, lijo-thollo, jj. Ha li ruise feela fiber le liprotheine empa hape li chesa mafura haholo. Kahoo, haeba u semela sa limela 'me u batla chate ea lijo tse se nang nama, chate e ka tlase e ke ke ea thusa feela ho chesa mafura empa hape e tla u fa matla a maholo ntle le ho eketsa mafura' meleng oa hau.
Lijo tsa meroho ke eng?
Lijo tse nang le phepo e nepahetseng ea meroho e metala, litholoana, meroho e makhasi, palo e nepahetseng ea li-carbs ka linate, chokolete, jj, ntle le nama e bitsoa lijo tsa meroho. Empa, u se ke oa e kopanya le lijo tsa vegan. Lijo tsa batho ba sa jeng nama li na le lihlahisoa tsa lebese hape.
Lijo tsa batho ba sa jeng nama li ruile liminerale, tšepe, calcium, livithamini, liprotheine ebile ha li na mafura ka botlalo. Lingaka tse ngata li khothaletsa lijo tsa batho ba sa jeng nama ho thibela mafu a kang lefu la pelo, ramatiki, qoqotho, jj.
Leano la matsatsi a 21 la lijo tsa meroho:
- Le ka mohla u se ke ua tlōla lijo
- Tsoela pele ho ja ho hong kapa ho hong ka linako tse ling
- Fokotsa ho ja mafura, tsoekere le carb
- Se ke oa ja soda le ho e tsoekere e ntlafalitsoeng
- Noa metsi a mangata
- Khomarela thato
Chate ea matsatsi a 21 ea Lijo Bakeng sa Meroho:
Letsatsi la 1
Hoseng haholo: Di-teaspoon tse 3-4 tsa peo e tsoakiloeng kapa peo eo u e khethileng (mahapu, folaxe, sesame, jj.)
Lijo tsa hoseng: Li-oats tse nang le peo ea folaxe ea fatše le banana + lero le lecha leo u le khethileng
Bohareng ba hoseng: 1 kopi ea mahapu + kokonate e bonolo
Lijo tsa mots'eare: Kopi e le 1 ea raese e sootho / e khubelu e nang le sekotlolo se le seng sa dal e phehiloeng le e letsoai, likomkomere, lihoete le tamati, buttermilk.
Lijo tse bobebe tsa kamora lijo tsa mots'eare: 1 senoelo sa tee e tala + bohobe bo le bong ba multigrain
Lijo tsa mantsiboea: 2 multigrain rotis + salate + sekotlolo se le seng sa mafura a tlaase
Melemo: Peo ea folaxe ke mohloli o motle oa mafura a phetseng hantle a thusang ho fokotsa ho ruruha. Mahapu a boloka bohloko ba hau ba tlala bo laoloa. Buttermilk e fokotsa mafura haholo.
Letsatsi la 2
Hoseng haholo: 1 khalase rantipole + ea lamunu + ea lero la ginger (tobetsa ho bona risepe)
Lijo tsa hoseng: 2 uttapam ea meroho e mahareng e entsoeng ka oli e nyane ka sambhar
Bohareng ba hoseng: mohope oa litholoana + oa kalaka le lero la mahe a linotši
Lijo tsa mots'eare: Sekotlolo se le seng sa raese e khubelu kapa e sootho + sekotlolo se le seng sa meroho e tsoakiloeng subji + curd
Post snack ea lijo tsa motšehare: Likopi tse 2 metsi a coconut
Lijo tsa mantsiboea : Meroho pulao + meroho raita + salate (ka boikhethelo)
Melemo: Orange ke mohloli o moholo oa vithamine C. Lime le lero la mahe a linotši ke mohloli o moholo oa sehang mafura 'me e sebetsa hantle ha e tsoakane le metsi a futhumetseng. Raese e sootho e na le mafura a fokolang ha e bapisoa le mefuta e meng ea raese. Metsi a coconut a boetse a boloka bohloko ba tlala bo le taolong.
Letsatsi la 3
Hoseng haholo: Litholoana tse 1 tsa khetho ea hau + khalase e le 1 ea lero la mohope (tlanya mona bakeng sa risepe)
Lijo tsa hoseng: 1 kopi ea multigrain flakes e nang le fragole, lialmonde, matsatsi le apole + kopi e le 'ngoe ea tee e tala
Bohareng ba hoseng: 1 kopi ea tee (tsoekere e fokolang) + li-biscuits tse 2 tsa multigrain
Lijo tsa mots'eare: Li-rotis tsa koro tse 2 + sekotlolo se le seng sa pheko e phehiloeng (rajma, chana, chana e ntšo, moong o motala, jj) + buttermilk
Lijo tse bobebe tsa kamora lijo tsa mots'eare: 10 in-shell pistachios (unsalted) + 1 senoelo se sa tsoa hatisoa lero la lamunu
Lijo tsa mantsiboea: Litholoana tsa sekotlolo se le seng le salate e tsoakiloeng ea veggie + 2 bran rotis (koro roti kapa oat bran) + sekotlolo se le seng sa spinach
Melemo: Semela se bohloko se ka fokotsa mafura haholo ha se jeoa ke mpa. Ke mohloli o moholo oa tšepe, o hloekisang mali. Linaoa tse halikiloeng le linaoa ke mohloli o moholo oa protheine, 'me meroho eu fa li-carbs, liminerale le livithamine tse ntle.
Letsatsi la 4
Hoseng haholo: 2 di-teaspoon tsa peo ea fenugreek e kolobisitsoeng ka bosiu bo le bong ka metsing
Lijo tsa hoseng: KAPA pene sander sandwich le lero le lecha la lamunu
Bohareng ba hoseng: 1 kopi ea phaenapole e nang le lero la lero la lime le letsoai la Himalaya
Lijo tsa mots'eare: Linaoa tse phehiloeng + lesea spinach + rantipole + likomkomere + beetroot ka ho roala leseli + 1 senoelo se tletseng mafura a yoghurt
Lijo tse bobebe tsa kamora lijo tsa mots'eare: Sekotlolo se le seng se hlahisa bhel + metsi a coconut
Lijo tsa mantsiboea: Sekotlolo se le seng sa dalia upma kapa sekotlolo se le seng sa nyalothe ea meroho upma + sekotlolo se le seng sa sambhar + sekotlolo se le seng sa salate kapa sopho
Melemo: Peo ea Fenugreek e thusa ho matlafatsa metabolism, mme metsi a thusa ho ntša chefo. Paneer ke mohloli o motle oa carb e bobebe e leng sehlahisoa sa lebese. Ananapole e seha mafura haholo, haholo bakeng sa mpa. Litholoana li boloka tšilo ea lijo e le ntle le metsi a coconut ka ho boloka mpa e pholile.
Letsatsi la 5
Hoseng haholo: Beetroot + apole + lero la rantipole (tlanya mona bakeng sa risepe)
Lijo tsa hoseng: Lilae tse 2 tsa bohobe bo bongata bo nang le mafura le botoro bo se nang letsoai + lero la botala (liapole tse 3 tse mahareng + likomkomere tse 1 tse kholo + 1 lemone e kholo e nang le letlalo + 1 lime le letlalo + lekhasi le le leng la lettuce)
Bohareng ba hoseng: 1 kopi ea tee e tala + apole
Lijo tsa mots'eare: Sipinake raese e sootho + mokopu + Bengal gram curry + 1 kopi ea buttermilk
Lijo tse bobebe tsa kamora lijo tsa mots'eare: 1 senoelo sa muskmelon le apole
Lijo tsa mantsiboea: Li-rotis tsa koro ea 2 + paneer bhurji + salate + curd
Melemo: Jusi ea beetroot ke ntho e ntle haholo ea detox. Bohobe ba Multigrain bo fana ka tšilo ea lijo e ntle le li-carbs tse nyane. Jusi e tala e fana ka liminerale tse ngata hape le phello e pholileng mpeng. Liapole li boloka mahlaba a tlala a le taolong.
Letsatsi la 6
Hoseng haholo: 1 kopi ea lemone le lero la mahapu (1 lemon, 1 senoelo sa mahapu le khaba e 1 ea koena makhasi)
Lijo tsa hoseng: 2 idlis e nang le mouoane o nang le chutney le sambhar + lero la litholoana tsa morara (litholoana tsa morara tse 4 + 1 lemon + 2 limes + 1/4 phaenapole e mahareng + ginger e nyane)
Bohareng ba hoseng: 3-4 litholoana tse omileng + kokonate e bonolo
Lijo tsa mots'eare: Lemon chilli rice noodle tse nang le yoghurt e ncha
Lijo tse bobebe tsa kamora lijo tsa mots'eare: Kopi e le 1 ea lihoete tsa bana tse nang le rantipole e se nang tsoekere
Lijo tsa mantsiboea: 2 multigrain rotis, curd e ncha, salate, kheri ea meroho e tala
Melemo: Lero la lemone le mahapu hape ke setlolo se seholo sa mafura le makhasi a koena a boloka 'mele o pholile. Idlis e nkuoa e le lijo tsa hoseng tse ntle ka ho fetesisa, kaha li na le mouoane ebile ha li na mafura ka ho felletseng ebile ho bonolo ho li sila. Jusi ea litholoana tsa morara hape ke lero le leholo le fokotsang chefo hape le seha mafura. Lihoete ke mohloli o moholo oa tšepe le livithamini, tse etsang hore mahlo a be matla le ho thusa ho theola boima ba 'mele.
Letsatsi la 7
Hoseng haholo: 1 teaspoon apole cider asene ka senoelong sa metsi
Lijo tsa hoseng: 2 li-pancake tse ncha tse tsoekere + lero la likomkomere (likopi tse 3 tse entsoeng ka langa le le lej, likomkomere tse 2 likomkomere, 1 stock celery, & frac12 tsp pepere e ntšo, & frac12 tsp letsoai la leoatle le pepere ea cayenne)
Bohareng ba hoseng: 1 banana + & frac12 senoelo sa morara
Lijo tsa mots'eare: Rice macaroni e nang le meroho e kopantsoeng + spinach le lero la apole (liapole tse 3, sipinake se khethiloeng hoo e ka bang linoelo tse 2, & lemon ea frac12, & frac12 senoelo makhasi a lettuce e khubelu, 1/4 tsp pepere ea cayenne, 1 tbsp letsoai
Lijo tse bobebe tsa kamora lijo tsa mots'eare: Tholoana e le 1 ea khetho ea hau le tee e tala kapa metsi a coconut
Lijo tsa mantsiboea: Raese e sootho + phofo ea gram curry + linaoa tsa french meroho + curd
Melemo: Asene ea Apple cider e thusa ho theola boima ba 'mele ka ho bokella mafura. Lipanekuku li sebetsa e le lijo tse qhekellang empa e le mohloli o motle oa li-carbs tse loketseng. Pepere ea Cayenne e thusa ho lahleheloa ke mafura ka mpeng. Linaoa tsa Fora li na le liprotheine tse ngata.
Pheta chate ena ea matsatsi a 7 ea lijo ka matsatsi a 21 ka ho kopanya lijo le metswako. U ka utloa boima ba 'mele ka nako e nyane haholo.
