Letsatsi le letsatsi e leka-lekaneng lijo. Na ho ka khoneha?

Phepo e nepahetseng, e le kgopolo ya go, ho ke ho tsejoe ke hoo e ka bang batho bohle ba, empa feela e le palo e fokolang ea ba khomarela e kamehla ho pholletsa le bophelo ba bona. Ka bomalimabe, boholo ba rōna re kapa ka lebaka la mathata a lichelete, kapa ho tswa ho ho hloka tsebo le botsoa ha ho khomarela melao toka e bonolo ea phepelo. Ke ka lebaka leo batho ba mehleng ea rōna e le hangata o ne a utloa bohloko ho tswa maloetse a mala le botenya.

Phepo e nepahetseng etsang ho ja lijo ea motho ea bohlokoa le ho feta bakeng sa bophelo bo sa ditlhoko 'mele. Tsena li akarelletsa:

1. ho latelwa le phepo e nepahetseng ditjeo seratsoana matla le litlhoko tsa e mong le e phelang le batho ka bomong. Fisioloji phepo e nepahetseng melao-motheo ea batho ba baholo ba lokela ho ka ho feletseng koahela ditjeo matla, 'me ba tla etsa bonnete ba kgolo ya e nepahetseng' me tsoelo-pele ea bana.

2. Balance rasio fana ka karo-karolelano e nepahetseng ea biologically mafolofolo nakong foodstuff - mafura, lik'habohaedreite, lihaha-'mele, le liminerale le divithamini. Ho itšetlehile ka ho kopanela liphate le motho eo, sebaka sa bolulo le ho mofuta oa mosebetsi oa hae.

3. Nutrition le fana ka homolog ho leka-lekana ea meroho le phoofolo e mafura le liprotheine.

lijo tse matlafatsang, menu ya eo e na le mefuta e fapaneng mefuta e sa lihlahisoa, ba khona ho finyella litlhoko tsa letsatsi le letsatsi tsa 'mele ka kaofela ha thepa e hlokahalang. Kahoo, letsatsi le letsatsi khalori noa ka karolelano ea 15% lokela bopilwe protheine, 30% - ho tloha mafura le 55% - ho tloha lik'habohaedreite. Ka bana, karo-karolelano e 15%: 15%: 70%. Ba ja mafura ho 60-70% lokela ho lumelloa, 'me 30-40% - semela. Sohle seo ba ka lokela ho ba a hloekileng. Ho molemo ka ho fetisisa ea ho lokisetsa ipotse, hobane tsela feela o tla etsa bonnete ba hore ho tloaelehile e le litaba tse ka hare ya poleiti ea hao.

seratsoana e leka-lekaneng e ka ho hlaka ho fetisisa ho bontšitsoe ka e ratoa haholo ke morao tjena ho phiramiti lijo. The lijo ea letsatsi le letsatsi ba lokela ho bopilwe mafura, meroho oli, lipompong, 2-3 servings ea lijo tse nang le protheine (likhoho, nama, tlhapi) 2-3 servings ea lihlahisoa tsa lebese (ka yogurt, kefir, lebese, bolila tranelate), 3-4 servings ea meroho, 3 4 servings ea litholoana le monokotsoai, 6-10 servings ea bohobe, pasta kapa lijo-thollo. lihlahisoa tsohle lokela ho aroha lijo la 4-5. E lokela ho nahana ka melao-motheo ea ka sebeletsana le fono ea lihlahisoa. Ho joalo le ka ho fetisisa lehlakoreng le sejana ho nama kapa tlhapi e tla lijo-thollo, meroho kapa bijoux. Ho molemo ho ja lijo ka nako e tšoanang, hammoho 'mele e molemo ikamahanya le ntshetsopele ya enzyme lijo e ntšetsang pele ho sithabela ea mafura, liprotheine le lik'habohaedreite.

E loketseng ho ja ke kgona ho normalize ea ka tšebetso ea pampitšana gastrointestinal, o rata ho ntlafatsa bophelo bo botle le sireletsehile maloetseng ana. Ntlha ea bohlokoa ka kaho ea phepo e nepahetseng ke hore tshebediso ya ea lijo e lokela ho tlisa ba ikutloe ba thabile.

Morao tjena, phepo e nepahetseng e bohlale hanyetsang tsamaiso e 'ngoe - lijo tse arohaneng, hakanngoa hore menu ka fumanoa websites nehetsoeng seratsoana Montignac, Shelton, Malakhov. lijo tse khethehileng tsena ntse bakela khang har'a dietitians, lingaka, 'me Fans ea e joalo e puso. Motheo oa tsamaiso ea arohaneng matla ke e bonolo: ke ke ho hlokahala ho sebelisa lihlahisoa feela lumellana. Ho na le sohle sebeletsana tafole leo le lokela ho khetha bona.

Khang e khōlō ea batšehetsi ba 'muso ona ke hore e le hore tshilo ya dijo tse feletseng tsa limatlafatsi hloka enzyme e fapaneng,' me hore ho tlōla le thulaganyo ya tshilo ya dijo. Molao-motheo o motheo - ja lik'habohaedreite le lik'habohaedreite, liprotheine le protheine. Meroho le litlama tse kopantswe le lihlopha bobeli sehlahisoa, hammoho le mafura, le hoja ho na le batšehetsi ba 'muso oa joalo moo ba liphoofolo le meroho lihlahisoa ka kakaretso u se ke ua kopanya.