Ho ja lijo tse fokolang haholo ke e 'ngoe ea litsela tse molemo ka ho fetisisa tsa ho theola' mele, 'me ho na le lijo tse ngata tse fanang ka moralo o tlaase oa lijo. Lijo tse fokolang tsa carb li kenyeletsa lijo tsa paleo, Atkins lijo, lijo tsa ketogenic, low-carb, Meditteranean lijo, Whole30, le lijo tse ngata tse tlaase.
Hase lijo tsohle tse ts'oanang, kahoo haeba u latela lenaneo le khethehileng, etsa bonnete ba hore u tseba seo se se thibelang le hore na se lumella eng.
Mokhoa o latelang oa menu o sebetsa bakeng sa lijo tse tloaelehileng tse tlaase. Liphetoho li ka etsoa e le hore li li amohele ho merero ea mahala ea lijo-thollo le ea gluten hammoho le lijo tsa meroho le vegan.
Lijo tsa hoseng
- Peanut butter folaxe lijo-thollo
- 1/4 senoelo se hloekileng kapa sa thaba se nang le li-blueberries tse nang le serame le lijo-thollo
Haeba u e-na le lefu lena la leliac kapa ho ba le kutloisiso ea gluten, khetha lijo-thollo tsa gluten tse kang ntho e raese kapa poone. Haeba u latela lijo tsa paleo kapa lijo-thollo, lijo-thollo ha li khetholle. Ho e-na le lijo-thollo, u ka leka ho etsa lihlahisoa tsa hoseng joaloka li-muffin tse sebelisang phofo ea almonde kapa ea kokonate.
Mantsiboea
- Salate e sebelisang likopi tse 4 tse khethiloeng ka moroma kapa lettuce le leng le lefifi (e leng, e seng iceberg), halofo ea avocado, li-ounces tse 4 tse phehiloeng, le liaparo tsa vinaigrette tse kang liaparo tse monate le tse bolila.
Snack
- 1/4 senoelo se feletseng sa lialmonde
Dinner
- Mocheso o halikiloeng kapa o ometsoeng (mafura a 5 a tala)
- 1 linaoa tse tala , tse lokisitsoeng kamoo u li ratang kateng
- 1 senoe sa mushroom le pelepele ka veine le litlama
Haeba u le lefu la pescatarian, limela tsa meroho kapa vegan, u ka fetola nama le likhoho bakeng sa linaoa, tofu, mahe, linate kapa tlhapi. Hopola, haeba u fetola mohloli oa protheine, na u sebelisa liphetoho tse kae tsa protheine. Bala kamehla mabitso a hau ho bona hore na liprotheine tse entsoeng ka nama li bapisoa le li-carbs.
Tlhahlobo ea phepo ea lijo: Kakaretso ea lik'hilograma tse 26 tsa lik'habohaedreite hammoho le ligrama tse 32 tsa fiber. Bakeng sa Atkins Induction , tlohelang li-mushroom le lipepa tsa pepere nakong ea lijo tsa motšehare, 'me carb e feletseng e ka tlaase ho 20 dikgerama tsa carb hammoho le 29 dikgerama tsa fiber. Lenane le boetse le na le ligrama tse 95 tsa protheine le lik'halori tse ka bang 1500.
Tlhokomeliso: Lik'halori li ka fapana ka ho eketsa le ho tlosa liprotheine le mafura, kapa, haeba lik'habohaedreite tsa hau li hloka ho fapana le sena, ka ho fetola lijo tse ngata tsa lik'habohaedreite. Lintho tsohle li na le livithamini le liminerale tse hlokahalang ntle le khalsiamo le vithamine D. "Haholo" e bolela hore vithamine e itseng e ka 'na ea e-ba tlase ho letsatsi le leng kapa le leng. Ka kakaretso, menyetla ena e feta feta litekanyetso tse fokolang.