Litsela tse Bonolo tsa ho Khaola Li-calories tse 200 ka Letsatsi

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Ho theola boima ba 'mele ka boinehelo ho hloka liphetoho tse tebileng bophelong. Hobane o hloka ho chesa likhalori tse 3500 ho feta ho theola ponto e le 'ngoe feela. Ho theola boima ba 'mele hase mosebetsi o bonolo, empa seo ha se bolele hore o lokela ho ba lijong kamehla ho theola boima ba' mele.

Ho fokotsa lik'halori ke tsela e atlehang ea ho fihlela litholoana tse lakatsehang tsa boima ba 'mele. Ho bolela hore, e mabapi le ho etsa li-swaps le ho nts'etsapele litloaelo tse phetseng hantle tse tšoarellang nako e telele, ho fapana le ho itima feela.

Ho chesa lik'hilojule tse 200 kapa tse 500 ka letsatsi ho ka 'na ha bonahala ho se bonolo, empa le hona ha ho thata. Ho u tataisa, re hlophisitse mekhoa e 'maloa e bonolo ea ho khaola likhalori tse 200 ka letsatsi.

Kahoo, shebahala ho tseba ka mekhoa e bonolo ea ho khaola likhalori tse 200 ka letsatsi ebe o qala ho kenya tšebetsong e tšoanang.

Khetha Kofi e Ntšo

Senoelo sa latte se nang le tsoekere e sa eketsoang se na le likhalori tse 220, ha kopi ea kofi e ntšo e na le likhalori tse 2. Haeba u noa linoelo tse peli tsa kofi le senate, u ntse u eketsa likhalori. U tla boloka bonyane li-calories tse 500 ha u fetohela kofi e ntšo.

Cheka Lijo Tsa Hao Butle

Ho hlafuna nako e 'ngoe le e' ngoe ho loma habeli ho feta kamoo u tloaetseng ho etsa, ho tla u lumella hore u ikutloe u phetse hantle 'me u se ke ua lapa hamorao. Phuputso e fana ka maikutlo a hore o ka fokotsa seo o se jang lijong tsohle ho tloha ho 100 ho isa ho 120 ka ho tlosa likhalori tse ka bang 400. Ka tsela ena, o ka khotsofatsoa ke ho ja lijo tse bobebe tse nyane hape.

Tima lenyora la hau ka metsi a sirilamunu sebakeng sa Soda

E, nakong e tlang ha u nyoriloe, u se ke ua nka botlolo ea soda. Ho e-na le hoo, noa khalase ea metsi a lerootho a lemone. U tla boloka likhalori tse ka bang 200 bakeng sa kola kapa soda e ngoe le e ngoe eo u e tlolang. Fana ka lino-mapholi tse tharo ka letsatsi 'me u tla hlakola li-calories tse 500 habonolo.

Pheha Lijo Tsa Hau Lapeng

Phuputso e fumane hore batho ba phehileng lijo tsa mantsiboea malapeng ba ja li-calories tse 140 ha ho bapisoa le batho ba neng ba odara lijo, ba ja kapa ba futhumatsa lijo tse seng li phehiloe. Iketsetse lijo tsa hoseng le tsa mots'eare 'me u tla be u le haufi le khaello eo ea likhalori tse 500.

Khalase ea Veine

Khalase e le 1 ea veine e na le likhalori tse 125-150, kahoo haeba u ka theola likhalase tsa hau tsa veine tse 4 ka likhalase tse 2. U ka ipolokela lijo tse felletseng ka li-calories.

Ho etsa liphetoho lijong tse fokotsang lik'hilojule tse 200 ka letsatsi ke tsela e nepahetseng ea ho theola boima ba 'mele bo feteletseng.

Mekhoa e meng e phetseng hantle eo u ka e lekang

• Lijana tse nang le lik'halori tse tlase li lokela ho khethoa ho feta lijo tse nang le likhalori tse ngata.
• E-ba le meroho e metala ho e-na le nama.
• Sebelisa lebese, chisi le botoro hammoho le lihlahisoa tse ling tsa lebese ho etsa lintho tse hlokoang letsatsi le letsatsi.
• Sopho e nang le meroho e sa tsoakoang kapa sechu ke khetho e 'ngoe e ntlehali ea lijo.
• Lithollo tsohle tse nang le meroho e kang li-sandwich le lisalate li lokela ho kenyelletsoa lijong tsa hau letsatsi le letsatsi.

Lijo Tse Ling Tse Ntle Tse Lokelang Ho li Qoba

• Lijo tse bobebe tse matlafatsang nakong ea lijo tse kang litholoana kapa linate li lokela ho jeoa.
• Lijo tsa hoseng tse thehiloeng ho lijo-thollo li lokela ho nkeloa sebaka ke lijo tsa hoseng tse nang le protheine.
• Lijo tse halikiloeng ha li na bophelo bo botle. Ka hona, ja litokisetso tse halikiloeng le tse halikiloeng e le ho fokotsa lik'hilojule tse 200 ka letsatsi.
• Lijo tse hlophisitsoeng li na le likhalori tse ngata ho feta lijo tse sa tsoa khuoa, ka hona, tsa morao li lokela ho jeoa.
• E le hore u khaole lik'hilojule tse 200 ka letsatsi, u lokela ho khaola le li-sodas le joala.

Arolelana sengoloa sena!

Haeba u ratile ho bala sengoloa sena, se arolelane le ba hau ba haufi.

Na U Lokela ho Ja Litholoana Bosiu

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang