Lijo tsa Khalori ea 2000 ke eng? Lenane la Lijo tsa Khalori ea 2000

Lijo tsa khalori tse 2000, e nkoa e le tekanyetso ho batho ba bangata ba baholo, kaha palo ena e lekane ho finyella litlhoko tsa batho ba bangata tsa matla le limatlafatsi. 

Ho feta moo, e sebelisoa e le sesupo sa ho etsa likhothaletso tsa phepo e nepahetseng.

Litlaleho tsohle tsa phepo e nepahetseng li na le polelo e reng: "Liperesente tsa Litekanyetso tsa Letsatsi le Letsatsi li ipapisitse le lijo tsa lik'halori tse 2000 XNUMX. "Litekanyetso tsa hau tsa Letsatsi le Letsatsi" li ka ba holimo kapa ka tlase ho latela litlhoko tsa hau tsa khalori.

Ke Hobane'ng ha Litlhoko tsa Khalori li Fapaneng?

Li-calorie li fa ’mele ea rōna matla ao e a hlokang hore re phele. Hobane 'mele le mokhoa oa bophelo oa motho e mong le e mong li fapane, litlhoko tsa batho tsa lik'halori li fapane. e ne e lele d. 

Ho ipapisitsoe le boemo ba ts'ebetso, ho hakanngoa hore basali ba baholo ba hloka lik'hilojule tse 2000-3000 ha ba bapisoa le likhalori tse 1600-2400 ka letsatsi bakeng sa banna ba baholo.

Leha ho le joalo, litlhoko tsa khalori li fapana haholo, 'me batho ba bang ba hloka ho feta kapa ka tlase ho 2000 ka letsatsi. Ka mohlala; Batho ba kang bakhachane le bacha ba ntseng ba hōla hangata ba hloka lik'hilojule tse tloaelehileng tse fetang 2000 ka letsatsi.

Ha palo ea lik'hilojule tseo u li chesa li phahame ho feta tseo u li nkang, khaello ea khalori e etsahala, e ka 'nang ea hlokahala bakeng sa tahlehelo ea boima ba' mele. Ka lehlakoreng le leng, ha u ja lik’hilojule tse ngata ho feta tseo u li chesang, ua nona. Ho laola boima ba 'mele ho finyelloa ha linomoro ka bobeli li lekana. 

Ka hona, ho itšetlehile ka lipakane tsa boima ba 'mele le boemo ba mosebetsi, palo ea lik'halori tseo u lokelang ho li sebelisa li tla fapana.

Lijo tsa Khalori ea 2000 li Lahla Boima bo Bokae?

"Na lijo tsa lik'halori tse 2000 li etsa hore u fokotse boima ba 'mele?" Sena se itšetlehile ka lilemo tsa hau, tekano, bophahamo, boima ba 'mele, boemo ba mosebetsi le lipakane tsa ho theola boima ba' mele.

Ke habohlokoa ho hlokomela hore ho theola boima ba 'mele ho rarahane haholo ho feta ho fokotsa lijo tsa lik'halori. Lintlha tse ling tse susumetsang tahlehelo ea boima ba 'mele li kenyelletsa tikoloho, maemo a moruo, esita le libaktheria tsa mala.

Leha ho le joalo, ho fokotsa lijo tsa khalori ho tsoa ho botenya Sepheo se seholo ke ho tlosa. Ka mohlala, haeba u fokotsa khalori ea letsatsi le letsatsi ho tloha ho 2.500 ho ea ho 2.000, u ka lahleheloa ke halofo ea ponto ka beke. 

Ka hlakoreng le leng, Lijo tsa khalori tse 2000Sena se tla feta litlhoko tsa batho ba bang tsa lik'halori, mohlomong se lebisa ho boima ba 'mele.

Seo U ka se Jang ka Lijo tsa Khalori tse 2000 tsa Letsatsi le Letsatsi? 

e leka-lekaneng hantle, phepo e nepahetsenge na le lijo tse ngata tsa tlhaho. Lijong tsohle, hoa hlokahala ho ja lijo tse nang le protheine ea boleng bo holimo le fiber e ngata joalo ka litholoana, meroho le lijo-thollo. Lijo tsa khalori tse 2000E le hore u fokotse boima ba 'mele, u lokela ho ja lihlopha tse latelang tsa lijo.

Lithollo tse felletseng

raese e sootho, oats, bulgur, Quinoa, nyalothe joalo-joalo.

Litholoana

Strawberry, perekisi, apole, pere, lehapu, banana, morara joalo-joalo.

meroho e senang starchy

Khabeche, spinach, pepere, zucchini, broccoli, chard, tamati, kholifolaoa, khahlano le

Meroho e thata

Mokopu, litapole, squash ea mariha, litapole, lierekisi, joalo-joalo.

Lihlahisoa tsa lebese

Yokate e nang le mafura a tlase kapa e mafura a felletseng kefir le chisi e tletseng mafura.

nama e mafura

Nama ea Turkey, khoho, nama ea khomo, konyana, bison joalo-joalo.

Linate le peo

Almond, li-cashews, makotomane, lipeo tsa soneblomo, linate tsa phaene le linate tsa tlhaho

litlhapi le lijo tsa leoatleng

tuna, salmon, mussels, oyster, shrimp jj.

Li-legume

Lierekisi, linaoa, linaoa tsa liphio, lensisi joalo-joalo.

lehe

Mahe a tlhaho le a tlhaho

mafura a phetseng hantle

avocado, oli ea kokonate, oli ea avocado, oli ea mohloaare, joalo-joalo.

Linoko

ginger, turmeric, pepere ba batsho, paprika, sinamone, joalo-joalo.

litlama

Parsley, basil, dill, coriander, thyme, rosemary, tarragon, joalo-joalo.

Lino tse se nang khalori

Kofi e ntšo, tee, metsi a liminerale, joalo-joalo.

Ke Eng Seo U Lokelang ho se Qoba ho Lijo tsa Khalori ea 2000? 

Lijo tse nang le boleng bo fokolang ba phepo e nepahetseng kapa tse se nang letho - tse tsejoang hape e le "lik'hilojule tse se nang letho" - li lokela ho qojoa. Hangata tsena ke lijo tse nang le lik’hilojule tse ngata le limatlafatsi tse fokolang empa li ekelitse tsoekere. Kopa Lijo tsa khalori tse 2000Lenane la lijo tseo u lokelang ho li qoba ke tsena:

tsoekere

Lihlahisoa tsa bakery, ice cream, confectionery, joalo-joalo.

Lijo tse halikiloeng

Li-fries tsa Fora, lintja tse chesang, pizza, mapheo a khōhō, joalo-joalo.

Li-carbohydrate tse entsoeng le tse hloekisitsoeng

Etsisa, bohobe bo bosoeu, likuku, likuku, lichipisi, lijo-thollo tse tsoekere, pasta e mabokoseng, joalo-joalo.

lijo tse halikiloeng

Li-fries tsa Fora, likhoho tse halikiloeng, li-donuts, lichipisi tsa litapole, tlhapi le lichipisi joalo-joalo.

Soda le lino tse tsoekere tse tsoekere

Lino tsa lipapali, lero le tsoekere, soda, puree ea litholoana, tee e tsoekere le lino tsa kofi, joalo-joalo.

Lijo le lijo tse se nang mafura a mangata

Aese cream ea lijo, li-snacks, lijo tse hatselitsoeng, le lijo tse nang le li-sweets tsa maiketsetso. 

Ho ja lijo tse lethathamong lena kamehla ha ho kotsi bophelong ba hau feela, empa hape ho sitisa ho theola boima ba 'mele ebile ho ka ba ha ferekanya boiteko ba hau ba ho theola boima ba' mele.

Lenaneo la Lijo tsa Khalori ea 2000-Beke le Beke

LETSATSI LE 1

lijo tsa hoseng

Lilae tse peli tsa feta cheese e mafura a tlaase

Lehe le le leng le phehiloeng

sefate sa mohloaare

Lilae tse peli tsa bohobe ba wholemeal

tamati

likomkomere

Seneke

Apple

lialmonde tse leshome 

Khalase ea lebese

Mantsiboea

300 dikgerama tsa tlhapi e halikiloeng

Likhaba tse hlano tsa bulgur pilaf

salate e se nang mafura

Lilae tse peli tsa bohobe ba wholemeal

Seneke

li-biscuits tsa lijo 

A teaspoon ea lebese

Dinner

Sejo sa nama le meroho

Lilae tse peli tsa bohobe ba wholemeal

Yoghurt

Seneke

Khalase ea lebese la sinamone 

Apple 

LETSATSI LE 2

lijo tsa hoseng

Khaba ea chisi

Lilae tse peli tsa feta cheese e mafura a tlaase 

sefate sa mohloaare

tamati 

likomkomere

Seneke

A teaspoon ea lebese

liapolekose tse tharo tse omisitsoeng

li-walnuts tse peli

Mantsiboea

300 grams khoho e phehiloeng

Lilae tse peli tsa bohobe ba wholemeal

Yoghurt 

salate e se nang mafura

Seneke

banana

Khalase ea lebese

Dinner

100 dikgerama tsa tlhapi e halikiloeng

Sekotlolo sa sopho ea lensisi

Lilae tse peli tsa bohobe ba wholemeal

Seneke

tholoana

Khalase ea lebese la sinamone

LETSATSI LE 3

lijo tsa hoseng

Lilae tse peli tsa feta cheese e mafura a tlaase 

Lehe le le leng le phehiloeng

sefate sa mohloaare

Lilae tse peli tsa bohobe ba wholemeal

tamati

likomkomere

Seneke

lialmonde tse leshome

Apple 

lepa

A teaspoon ea lebese

Mantsiboea

Linaoa tsa haricot

Lilae tse peli tsa bohobe ba wholemeal

Yoghurt 

Seneke

Apple

Khalase ea lebese

li-walnuts tse peli

Dinner

Khoho ea li-mushroom Saute

Khalase ea lebese la lebese

Lilae tse peli tsa bohobe ba wholemeal

Sekotlolo sa halofo ea sopho ea lentile

Seneke

Khalase ea lebese la sinamone

Apple

LETSATSI LE 4

lijo tsa hoseng

bagel

Sekhechana sa cheese feta mafura a tlaase

Lehe le le leng le phehiloeng

sefate sa mohloaare

tamati

likomkomere

Seneke

liapolekose tse nne tse omisitsoeng

Khalase ea lebese

Mantsiboea

150 dikgerama khoho e halikiloeng

salate e se nang mafura

Lilae tse peli tsa bohobe ba wholemeal

Seneke

Apple

li-biscuits tsa lijo

Khalase ea lebese

Dinner

Sejo sa nama le meroho

Sekotlolo sa sopho ea lensisi

Selae sa bohobe ba wholemeal

Yoghurt

Seneke

Khalase ea sinamone

LETSATSI LE 5

lijo tsa hoseng

Menemen e nang le lehe le le leng le tamati e 'meli

Lilae tse peli tsa feta cheese e mafura a tlaase

Lilae tse peli tsa bohobe ba wholemeal

sefate sa mohloaare

Seneke

li-walnuts tse peli

banana

Khalase ea lebese

Mantsiboea

150 dikgerama tsa tlhapi e halikiloeng

salate e se nang mafura

Lilae tse peli tsa bohobe ba wholemeal

Seneke

liapolekose tse tharo tse omisitsoeng

Khalase ea lebese

Dinner

Sautee ea Khoho kapa Nama

Lilae tse peli tsa bohobe ba wholemeal

Yoghurt

salate e se nang mafura

Seneke

Apple

Khalase ea lebese la sinamone

LETSATSI LE 6

lijo tsa hoseng

Likhaba tse tšeletseng tsa muesli

Khalase ea lebese

liapolekose tse tharo

li-walnuts tse peli

Khaba ea morara o omisitsoeng

Seneke

kotara bagel

Sekhechana sa cheese feta mafura a tlaase 

Mantsiboea

Sejo sa nama le meroho

Yoghurt

Lilae tse peli tsa bohobe ba wholemeal

salate e se nang mafura

Seneke

li-walnuts tse peli

liapolekose tse peli tse omisitsoeng

A teaspoon ea lebese

Dinner

Letlapa la spinach le lehe

Sekotlolo sa sopho ea lensisi

Yoghurt

Selae sa bohobe ba wholemeal

Seneke

Khalase ea lebese la sinamone

LETSATSI LE 7

lijo tsa hoseng

Omelet e nang le mahe a mabeli, selae sa feta cheese e tlaase

Lilae tse peli tsa bohobe ba wholemeal

sefate sa mohloaare

tamati

likomkomere

Seneke

lialmonde tse leshome

liapolekose tse tharo tse omisitsoeng

A teaspoon ea lebese

Mantsiboea

a lahmacun

Sekotlolo sa sopho ea lensisi

Khalase ea lebese la lebese

Seneke

banana

li-walnuts tse peli

A teaspoon ea lebese

Dinner

Khoho ea li-mushroom Saute

Yoghurt

Lilae tse peli tsa bohobe ba wholemeal

salate e se nang mafura

Seneke

Khalase ea lebese la sinamone

Apple

Ka hoo;

Lijo tsa khalori tse 2000 e finyella litlhoko tsa batho ba bangata ba baholo. Leha ho le joalo, litlhoko tsa motho ka mong; E fapana ho ea ka lilemo, bong, boima, bophahamo, boemo ba mosebetsi le boima ba 'mele.