Bella Adams
Ha u ntse u tsoela pele leetong la hao la ho theola boima ba 'mele, u ka hlokomela hore ka ho ja lik'hilojule tse 2000 (kcal) letsatsi le leng le le leng, boima ba hao bo lula bo tsitsitse 'me ha u lahleheloe ke 0.5 kg e lebeletsoeng ka beke, ho bolelang hore' mele oa hau o fihlile sebakeng seo ho thoeng ke sehlaba. , ke hore boemo ba ho leka-lekana pakeng tsa matla a fumanoang lijong le matla a sebelisoang ke 'mele ka letsatsi. Matla ao 'mele oa hau o a sebelisang letsatsi le leng le le leng a ka aroloa ka matla a basal metabolism (ke hore, matla a hlokahalang ho boloka mesebetsi ea motheo ea bophelo nakong ea phomolo, ke hore, matla a ho tšehetsa metabolism ea' mele) le matla a ho sebetsa 'meleng. Ho leka-lekana ha matla ho etsahala ha matla a tsoang lijong a lekana le kakaretso ea matla a tsoang ho basal metabolic rate le matla a tsoang ho ikoetlisa. Kaha u ne u ntse u ja lijo tsa ho theola boima ba 'mele, boima ba' mele oa hau bo fokotsehile, ho bolelang hore matla (basal metabolic energy) ao u a hlokang ho boloka bophelo ba hau a fokotsehile.
Na ke hloka ho theola boima ba 'mele kapa index ea boima ba' mele?
Ka hona, kea leboha, joale haeba sepheo sa hau e le ho tsoela pele ho theola boima ba 'mele (ho boloka tekanyo e mpe ea matla), ho hlokahala hore u fetohele lijong tsa letsatsi le letsatsi tse tla fana ka limatlafatsi tsohle tse hlokahalang, livithamine, microelements mme ka nako e ts'oanang e tla ba lik'hilojule tse fokolang, e leng 1800 lik'hilojule (kcal) ka letsatsi.
Hape ke habohlokoa ho hopola hore hase lijo feela tse ka re thusang ho theola boima ba 'mele ka katleho. Ho ikoetlisa ka mokhoa o itekanetseng ho ke ke ha thusa feela ho potlakisa metabolism, empa hape ho tla thusa ho ntlafatsa maikutlo a hau le bophelo bo botle ka kakaretso.
- Lik'hilojule tse 1,825;
- 87 g ea protheine;
- 244 g ea lik'habohaedreite;
- 42 g ea fiber;
- 64 g ea mafura;
- 1,544 mg ea sodium.
Lijo tsa hoseng, lik'hilojule tse 421
- Li-cookie tsa Oatmeal-banana tse nang le linate - 2 pcs Oatmeal-banana cookies le linate.
- li-tangerine - likotoana tse 2.
Seneke sa hoseng, lik'hilojule tse 190
- Apple - 1 pc.
- Peanut butter - 1 tbsp
Lijo tsa motšehare, lik'hilojule tse 440
- 1 ho sebeletsa - Sandwich e nang le hummus le meroho.
- Cheddar chisi - 30 dikgerama.
Seneke sa mantsiboea, lik'hilojule tse 182
- Banana - 1 pc.
- Lialmonde tse se nang letsoai tse halikiloeng - li-pcs tse 10.
Lijo tsa mantsiboea, lik'hilojule tse 592
- 1 ho sebeletsa - Fajita ea khoho e nang le meroho le linaoa.
- 1 senoelo sa raese e sootho e phehiloeng
- Lik'hilojule tse 1,813;
- 54 g ea protheine;
- 260 g ea lik'habohaedreite;
- 46 g ea fiber;
- 71 g ea mafura;
- 2,440 mg ea sodium.
Lijo tsa hoseng, lik'hilojule tse 421
- Li-cookie tsa Oatmeal-banana tse nang le linate - 2 pcs Oatmeal-banana cookies le linate.
- li-tangerine - likotoana tse 2.
Seneke sa hoseng, lik'hilojule tse 115
- 30 dikgerama tsa cheddar chisi.
Lijo tsa motšehare, lik'hilojule tse 439
- 1 senoelo sa Cauliflower le pepere ea chili le lime.
- 1 apole.
Seneke sa mantsiboea, lik'hilojule tse 221
- Banana - 1 pc.
- Lialmonde tse se nang letsoai tse halikiloeng - li-pcs tse 15.
Lijo tsa mantsiboea, lik'hilojule tse 618
- 1 e sebeletsang - Zucchini le chickpea burger e nang le tahini sauce.
- Li-servings tse 2 - Litapole tse halikiloeng ka ontong.
- Lik'hilojule tse 1,803;
- 82 g ea protheine;
- 239 g ea lik'habohaedreite;
- 41 g ea fiber;
- 68 g ea mafura;
- 2,186 mg ea sodium.
Lijo tsa hoseng, lik'hilojule tse 421
- Li-cookie tsa Oatmeal-banana tse nang le linate - 2 pcs Oatmeal-banana cookies le linate.
- li-tangerine - likotoana tse 2.
Seneke sa hoseng, lik'hilojule tse 192
- Lialmonde tse se nang letsoai tse halikiloeng - li-pcs tse 10.
- Cheddar chisi - 30 g.
Lijo tsa motšehare, lik'hilojule tse 439
- 1 ho sebeletsa - Cauliflower le pepere ea chili le lime.
- 1 apole.
Seneke sa mantsiboea, lik'hilojule tse 201
- Banana - 1 pc.
- Peanut butter - 2 tbsp.
Lijo tsa mantsiboea, lik'hilojule tse 550
- 1 senoelo sa li-cutlets tsa salmon.
- Likopi tse 2 tsa spinach.
- Lilae tse 3 tsa baguette e felletseng ea lijo-thollo.
- Lik'hilojule tse 1,817;
- 77 g ea protheine;
- 223 g ea lik'habohaedreite;
- 51 g ea fiber;
- 78 g ea mafura;
- 1,448 mg ea sodium.
Lijo tsa hoseng, lik'hilojule tse 393
- 1 e sebeletsang - Muesli le tse tala.
- Banana e le 1.
Seneke sa hoseng, lik'hilojule tse 172
- 45 g ea cheddar chisi.
Lijo tsa motšehare, lik'hilojule tse 344
- 1 ho sebeletsa - Cauliflower le pepere ea chili le lime.
Seneke sa mantsiboea, lik'hilojule tse 200
- 1 apole.
- 1 tbsp ea peanut butter.
Lijo tsa mantsiboea, lik'hilojule tse 521
- 1 e sebeletsang - salate ea khoho e nang le sauce ea peanut.
Seneke sa mantsiboea, lik'hilojule tse 188
- ½ senoelo sa fragole.
- 30 g ea chokolete e lefifi.
- Lik'hilojule tse 1,784;
- 59 g ea protheine;
- 227 g ea lik'habohaedreite;
- 52 g ea fiber;
- 82 g ea mafura;
- 1,774 mg ea sodium.
Lijo tsa hoseng, lik'hilojule tse 382
- 1 e sebeletsang - Muesli le tse tala.
- 1 apole.
Seneke sa hoseng, lik'hilojule tse 115
- 30 dikgerama tsa cheddar chisi.
Lijo tsa motšehare, lik'hilojule tse 460
- 1 ho sebeletsa - Cauliflower le pepere ea chili le lime.
- Likotoana tse 15 tsa lialmonde tse se nang letsoai tse halikiloeng.
Seneke sa mantsiboea, lik'hilojule tse 210
- Banana e le 1.
- 1 tbsp ea peanut butter.
Lijo tsa mantsiboea, lik'hilojule tse 617
- 1 ho sebeletsa - Ravioli e nang le spinach, artichokes le mohloaare.
- 1 e sebeletsang - sauce ea balsame. ka likopi tse 2 tsa salate e tala e tsoakiloeng
- Lik'hilojule tse 1,806;
- 64 g ea protheine;
- 251 g ea lik'habohaedreite;
- 48 g ea fiber;
- 73 g ea mafura;
- 1,865 mg ea sodium.
Lijo tsa hoseng, lik'hilojule tse 393
- 1 e sebeletsang - Muesli le tse tala.
- Banana e le 1.
Seneke sa hoseng, lik'hilojule tse 200
- 1 apole.
- 1 tbsp ea peanut butter.
Lijo tsa motšehare, lik'hilojule tse 514
- 1 ho sebeletsa - Sandwich e nang le hummus le meroho.
- 1 tangerine.
- Likotoana tse 20 tsa lialmonde tse se nang letsoai tse halikiloeng.
Seneke sa mantsiboea, lik'hilojule tse 115
- 30 dikgerama tsa chisi ea cheddar.
Lijo tsa mantsiboea, lik'hilojule tse 585
- 1 e sebeletsang - sopho ea curry e nang le litapole le matokomane.
- Lilae tse 3 tsa baguette e felletseng ea lijo-thollo.
- Lik'hilojule tse 1,804;
- 60 g ea protheine;
- 236 g ea lik'habohaedreite;
- 47 g ea fiber;
- 78 g ea mafura;
- 2,229 mg ea sodium.
Lijo tsa hoseng, lik'hilojule tse 390
- 1 ho sebeletsa - Mahe a pepere le avocado.
- Banana e le 1.
Seneke sa hoseng, lik'hilojule tse 95
- 1 apole.
Lijo tsa motšehare, lik'hilojule tse 345
- Sopho e le 'ngoe - Curry e nang le litapole le matokomane.
Seneke sa mantsiboea, lik'hilojule tse 35
- 1 tangerine.
Lijo tsa mantsiboea, lik'hilojule tse 719
- 1 ho sebeletsa - pasta e nang le spinach le artichoke.
- Likopi tse 2 tsa lettuce e tsoakiloeng, e nkiloeng ka 2 tbsp. Sopho ea balsame.
Seneke sa mantsiboea, lik'hilojule tse 220
- 1 senoelo sa fragole.
- 30 g ea chokolete e lefifi.
Le hoja ho batla ho le thata ho theola boima ba 'mele sebakeng se itseng, joalo ka letheka kapa mpa, ntle le ho theola boima ba' mele ka kakaretso, ho ikoetlisa ka mpeng le maotong ho tla ba molemo ho uena. Boikoetliso ba maoto bo tla thusa ho matlafatsa le ho haha mesifa ea maoto. Bonase e eketsehileng ke hore ka ho sebetsa ka maoto a hau, u ntlafatsa phepelo ea mali, venous le lymphatic drainage ho tloha maotong a hau, e leng bohlokoa haholo ho thibela methapo ea varicose, kapa ho e beha ka mokhoa o bonolo haholoanyane, maoto a hau a tla shebahala a le motle 'me a tla hlola' t khathala kapele. Ka lehlakoreng le leng, ho ikoetlisa ka mpeng lapeng ho tla u thusa ho tiisa mpa ea hau, e leng ea bohlokoa haholo ho basali ka mor'a ho beleha, le ho fokotsa mafura ka mpeng, seo ho thoeng ke mafura a visceral, ke sa bohlokoa haholo bakeng sa bophelo bo botle ba pelo le mali a hau. likepe.
