Mohlahlandlela oa mehato ea mehato ea matsatsi a 5 a lijo
Lijo tse khothalletsoang li fapana ho sa tsotellehe maemo a bophelo. Ba nang le ts'oaetso ea lefu la tsoekere , ka mohlala, ba atisa ho ela hloko lijo tsa bona tsa lik'habohaedreite, ha ba nang le boloetse ba leqhoa ba tlosa gluten lijong tsa bona.
Ho ja hantle bakeng sa lefu la qoqotho ho ka lehlakoreng le bonolo. Ha ho na litaelo tse ngata tse lokelang ho latela. Ha e le hantle, ha ho na "lijo tsa qoqotho" tse khethehileng. "Puso" ea bohlokoa ka ho fetisisa ke e 'ngoe le e' ngoe ea lijo-esita le e sa tloaelehang-e tšoanang: tsepamisa maikutlo ho lijo tse lekaneng, tse nang le lik'halori tse tletseng lijo tsohle, tse akarelletsang litholoana, veggies, lijo tsohle, limela le liprotheine tse omeletseng.
Ke sona hantle seo morero ona oa lijo o se loantšang. Kaha thyroid ea hao e ka ama boima ba hao, e thusa ho ja lijo tse laoloang ke lik'halori le boikoetliso ba 'mele hore u lule u le boemong bo botle ba bophelo bo botle. Morero oa lijo joaloka ona-o tlatsa lethathamo la mabenkele le litaelo tsa letsatsi le letsatsi, o ka u thusa ho itokisetsa beke le ho jara mekhoa ea hau ea ho ja. Hang ha u fumana leeto la eona, u ka tsoela pele 'me u iketsetsa moralo oa hau.
Goitrogens le Soy Lenaneong lena la lijo
Haeba u utloile hore o lokela ho qoba goitrogens-metsoako e lokolotsoeng ha li-crucgerous veggies tse kang khale le broccoli li chekoa-tseba hore khothatso e tla le kahare.
Ntlha ea pele, lik'hemik'hale tsena li baka mathata haholo haeba u na le khaello ea iodine, eo ho ke keng ha etsahala. Tabeng eo u e etsang, ngaka ea hau e tla sebetsa le uena ho e lokisa. Ea bobeli, ho pheha ho thibela goitrogens. Maemong a mangata, ha ua lokela ho tšoenyeha ka bona.
Isoflavones ho soy e ka 'na ea fapana le meriana eo ue nkang.
Bua le ngaka ea hau mabapi le likamano tse ka khonehang mme u tiise hore na o lokela ho latela lijo tse se nang soya. U lokela ho netefatsa hore na u ka kopanya meriana ea hau le lijo tsa hau joang.
Ho boleloa hore morero ona oa phepo o lokolohile ka ho feletseng 'me lipepepe tsohle, le hoja li ka ba le li-cruciferous veggies, li pheha, ho fokotsa menyetla ea hore goitrogens e lokolloe ha lijo li chekoa.
Ka tsela ena o ka latela moralo oa lijo ntle le ho tšoenyeha haholoanyane.
Lipakane tsa hau tsa khalori
Morero oa lijo ona o fana ka lik'hilojule tse 1500 ka letsatsi. Hlokomela hore pakane ea hau ea khalori e ka 'na ea fapana. Boima, boima ba 'mele, litekanyetso tsa mosebetsi, le tekano kaofela li phetha karolo.
Fumana khopolo ea hore na ke lik'hilojule tse kae tseo u li hlokang ka letsatsi ka ho boloka tlhahisoleseding ea hau ka har'a sesebelisoa se ka tlase. Ebe u fetola moralo oa hau oa lijo ha ho hlokahala. U ka 'na ua hloka ho tlosa litebelisoa tse nyenyane kapa ho eketsa ea bobeli. Ho molemo ho sebetsa le setsebi sa dijo tse ngolisitsoeng bakeng sa lipakane tse ikhethileng.
Hydration
Etsa lijo tsa hau ka lino tse khathollang 'me u tsoele pele ho pholletsa le letsatsi. Kamehla metsi ke khetho e bohlale. Haeba u batla ho fetola litlolo, leka peite e entsoeng ka peite e entsoeng ka perekisi, koana e ncha e nang le lemon le tee ea lemon, kapa sesebelisoa e khanyang basil sparkler. Ho na le li-smoothies le li-latte tseo u lokelang ho li khetha ho tsona.
Mokhoa oa ho ja lijo ka kakaretso
Mona ke leseli la seo u tla se thabela ho pholletsa le beke. Litaba tse nang le phepo e nepahetseng li bontšoa ke ho sebeletsa e mong. Morero oa lijo o etselitsoe batho ba babeli. Litaelo tse qaqileng tsa prep ke tse ka tlase.
| Lijo tsa hoseng | Mantsiboea | Dinner | Snack / Dessert | Kakaretso ea lik'halori | |
| Mantaha | Cherry berry smoothie bowl (337 khalori) | Lipolanka tsa tuna (portrait) tse 411 | Saladi e qetelle e khethiloe (lik'hilojule tse 533) | Cake ea chocolate ts'ebotsi (lik'hilojule tse 206) | 1487 |
| Labobeli | Sapole sa spinach le feta oatmeal sekotlolo (lik'hilojule tse 309) | Leftover qetellong e khethiloe salate (lik'hilojule tse 533) | Veggie enchiladas (lik'hilojule tse 543) | Li-popula tsa li-parmesan tsa li-garlic (li-khalori tse 126) | 1511 |
| Laboraro | Khaba ea koro ea yogurt ea tsoekere ea Brown e bitsoang sugar sugar (lik'hilojule tse 395) | Leftover veggie enchiladas (lik'hilojule tse 543) | Pesumine ea Pesto le sopho ea litapole (lik'hilojule tse 363) | Li-cerry tse ngata tsa lijo-thollo (187 lik'hilojule) | 1488 |
| Labone | Peanut butter cup chia pudding (415 lik'hilojule) | Leftola salmon ea pesto le sopho ea litapole (lik'hilojule tse 363) | Ho hlahoa salate ea tabouli (452 lik'hilojule) | Ntho e phethehileng ea yogurt ea lero la mofuta oa peanut butter (250 lik'hilojule) | 1480 |
| Labohlano | Sekhahla sa serapa sa Mexico se nang le matcha latte (lik'hilojule tse 361) | Leftover e qhibililoe tabouli (452 lik'hilojule) | Li-beanar tostadas (li-calories tse 460) | Mousse ea mokoetlisi e lefifi ea chocolate (lik'hilojule tse 223) | 1496 |
Lethathamo la lijo
Hlahloba lethathamo mme o tšollele lintho tseo u se u ntse u li sebelisa. Ho etsa sena ho tla u pholosa nako le chelete moketeng o moholo.
Etsa sohle se matleng a hao ho reka ntho e 'ngoe le e' Litokomane li tsejoa moo u ka tlohelang kapa ho fetola sesebelisoa e le ho qoba lijo tse sa sebelisoang le litšila tsa lijo. Ha u le lapeng, iketsetsa seo u ka se khonang ho boloka nako ka matsatsi a beke. Bona litaelo tse qaqileng ka tlase.
Bohobe le Bakery - 1 pack eohle koro bohobe bohobe Lihlahisoa tsa Kanned - Bonyane li-ounces tse 28 tsa motsoako oa sesebe kapa moriana oa veggie Li-Pantry Items (mohlomong u na le tse ngata tsa tsona letsohong) - Ho tlosoa li-oats | Lijo le Mahe - Mahe a maholo a mabeli Lihlahisoa tse ncha - lihlooho tse tharo tse khabileng Lijo le Lijo tsa Lelapa - li-ounces tse 12 tse ncha hamonate Lintho tse Nonneng - mokotla o lekaneng oa li-berries tse lekaneng |
Moralo oa ho itokisa
Morero ona o etselitsoe batho ba babeli. Maemong a mang, moo ho boletsoeng, risepe e lokela ho habeli kapa halofo.
Sebelisa tupperware e tiileng le linkhoana tsa mason ho boloka li-veggies tse nkiloeng pele le tse setseng. Boloka lisebelisoa tse sa sebelisoang moo li leng tsa tsona, joalo ka li-pantry kapa friji.
Letsatsi la ho reka (U ka arola mesebetsi ena matsatsing a 2 ha ho hlokahala)
Mantaha Mohoho oa lijo tsa hoseng:
- Hlalosa monokotsoai o tsoakiloeng, cherries, lihoete le lialmonde (o ka sebelisa sliced, e feletseng kapa e 'ngoe ea linate-eng kapa eng eo u nang le eona) bakeng sa monokotšoai oa hau oa cherry smoothie bowl. Boloka ka mokotleng oa zip-top kahare ho hoseng ho hlahlamang, kahoo ha ho hlokahale hore u lekanyetse haholo.
Merero ea lijo tsa mantsiboea mantsiboea
- Lokisetsa salate ea tuna ho ea ka litaelo tsa recipe. Hlokomela hore o ka tlohela celery ka ntle (ha e thathamisitsoe lethathamong la mabenkele hobane ena ke eona feela recipe e e sebelisang). U ka sebelisa cilantro kapa parsley, ho itšetlehile ka seo u se rekileng, 'me haeba u se na li-sopho tsa mayo tse ling tsa li-yogurt tsa Greece tseo u li rekileng. Boloka linaoa tse ling tse tšoeu tse bolokiloeng ka tupperware firiji bakeng sa sopho ea litapole u tla e etsa hamorao bekeng.
- Tšoaea salate ea motšehare, hammoho le pita e le 'ngoe.
- Tlhokomeliso: Hona habeli recipe, bakeng sa batho ba babeli.
Mongoli Dinner Prep:
- Khaola likomkomere, tamati, pepere ea tšepe le oli ea mehloaare ho lokisetsa salate ea hao e holimo. Boloka polokelong ho fihlela mantsiboea oa mantsiboea.
Mantaha
Sehopotso:
- Kopanya metsoako e batang ka letsatsi la mabenkele le lisebelisoa tse ling tse thathamisitsoeng ho risepe.
Mantsiboea:
- Li-pitas tse nang le salate ea pre-prepped le ho thabela.
Lijo tsa motšehare:
- Qetella ho beha hammoho ka ho fetisisa e tlotsoeng salate ho latela litaelo. Hlokomela hore o ka sebelisa oregano e omeletseng ho e-na le e ncha (re e tlohetse lethathamong la mabenkele hobane ena ke eona feela mohloli o o sebelisang).
- Thabela salate ka bohobe bo feletseng ba pita.
- Boloka lijo tse setseng tsa motšehare letsatsing le hlahlamang.
Snack / Dessert:
- Lokisetsa k'hokotla e lefifi ka tse peli ho latela litaelo.
- Hlokomela hore phofo ea oat ha e thathamisitsoe lenaneng la mabenkele. O ka kopanya kapa o sila li-oats tse koetsoeng ho etsa phofo ea oat ho e-na le ho reka mokotla oo u sa o sebeliseng hape. Sena se tla u pholosa liranta tse seng kae.
Labobeli
Sehopotso:
- Lokisetsa sekotlolo se monate sa spinach le feta oatmeal ho latela litaelo.
- Tlhokomeliso: Hape kopa ena, bakeng sa batho ba babeli.
Mantsiboea:
- Thabela setseng e setseng e qetelloeng.
Lijo tsa motšehare:
- Lokisetsa li-enchiladas tsa meroho ho latela litaelo.
- U ka sebelisa cilantro kapa parsley e itseng, eng kapa eng eo ue rekileng, le yogate ea Greece le oli ea mohloaare e le mekhabiso.
- Pakisa lijo tsa motšehare letsatsing le hlahlamang.
Snack / Dessert:
- Lokisa likhase tsa parmesan li-popola ho latela litaelo.
Laboraro
Sehopotso:
- Lokisetsa tsoekere e sootho e entsoeng ka li-citrus le sekotlolo sa mahe a linotši ho latela litaelo.
Mantsiboea:
- Thabela limela tse setseng tse enchiladas.
Lijo tsa motšehare:
- Lokisetsa salmon e silafalitsoeng ke pesto ho latela litaelo. Haeba makhasi a basiline a e-na le stem e tiileng, bela phomolo e nyenyane 'me e tla lula ho fihlela beke. Ntle le moo, o ka e senya le ho e omella kapa e o omella bakeng sa ho sebelisa hamorao.
- Lokisetsa sopho ea litapole ho latela litaelo. U ka tlohela bacon haeba u khetha.
- Tlhokomeliso: Half recipe ea sopho ea litapole, ho etsa likopi tse 4 feela.
- Thabela sopho e 1 ea senoelo le li-ounces tse 3 tsa salomone bakeng sa lijo tsa motšehare. Etsa likhekhe bakeng sa lijo tsa motšehare oa Labone.
Snack / Dessert:
- Lokisetsa mefuta eohle ea lijo-thollo tsa monokotšoai oa mini-thollo ho latela litaelo.
- Tlhokomeliso: Haeba u se na phofo e feletseng ea koro, fetola phofo e 'ngoe ea oat ka ho sila kapa ho kopanya lipofu tse peli tsa li-oats. Sebelisa linate leha e le life tseo u nang le tsona. Sinamone le nutmeg li eketsa tatso e ntle ea tatso. U ka reka sephutheloana sa bona haeba u nahana hore u tla se sebelisa fatše, empa u se tlohele haeba u tla ba sebelisa feela bakeng sa risepe ena.
- Tlhokomeliso: Halo ea recipe, ho etsa li-servings tse peli feela.
Labohlano la ho ja lijo tsa hoseng:
- Lokisetsa tlhapi ea pere ea pere ea peanut kapa ho ea ka litaelo bakeng sa lijo tsa hoseng tsa ho ja le ho ea.
- Tlhokomeliso: Hona habeli recipe, ka tse peli.
Thursday Dinner Prep:
- Beha khoho bakeng sa salate ea tabouli ka ontong ka nako e le 'ngoe le saalmon, ho itokisetsa ho sebelisoa lijo tsa mantsiboea a Labone. E lokise feela ebe o fafatsa letsoai le pepere. Ha o loketse, boloka ho tupperware.
Labone
Sehopotso:
- Thabela khaba ea peanut ea chia pudding e lokisitsoeng bosiu pele.
Mantsiboea:
- Thabela salmon e sesehileng ea pesto e setseng ka senoelo sa sopho ea litapole.
Lijo tsa motšehare:
- Lokisetsa salate ea tabouli ho ea ka litaelo, u sebelisa khōho ho tloha pele. Tlhahiso: khaola meroho ha li pheha. Sebelisa parsley kapa cilantro, eng kapa eng eo ue rekileng.
- Etsa likhekhe bakeng sa lijo tsa motšehare tsa motšehare.
Snack / Dessert:
- Lokisa ka ho fetisisa ka yogurt ea peanut ea mofuta oa banana ka litaelo. Felisa setopo sa tsokolate e lefifi mme u sebelise ho e-na le ho bitsa li-cocoa nibs.
Labohlano la Labohlano lijo tsa hoseng
- Hlakisa onion, bell pepper, garlic, jalapeno, cilantro (kapa parsley, haeba ke sona seo u se rekileng), 'me langa le le lej e be le eona bakeng sa ho pheha ka potlako pheko ea hau ea Mexican hoseng.
Labohlano
Sehopotso:
- Lokisetsa ho qhekella Mexico ho ea ka litaelo, ho sebelisa li-veggies pele ho khethoa ho tloha bosiu bo fetileng. Thabela ka senoelo sa cocoa matcha latte, se lokisitsoeng ho ea ka litaelo.
- Tlhokomeliso: risepe ea double latte, ea batho ba babeli.
Mantsiboea:
- Thabela lijo tse setseng tsa tabouli.
Lijo tsa motšehare:
- Lokisetsa linaoa tse ntšo holongstadas ho latela litaelo. Sebelisa sesepa sa hao kaofela ho e-na le ho sebelisa arugula. Tlatsa eiee e khubelu.
- Thabela li-tostadas tse peli ho motho ka mong.
Snack / Dessert:
- Lokisetsa morose o mosoeu oa chokolete ho latela litaelo.
- Tlhokomeliso: Halo ea recipe, ho etsa li-servings tse peli feela.
Lentsoe le Tsoang ho
Lijo tse leka-lekaneng le tse fapaneng li tla u thusa hore u finyelle lipakane tsa hau tsa limatlafatsi, u etse hore lijo tse ling tsa lijo li se ke tsa hlokahala maemong a mangata (le hoja u lokela ho netefatsa sena le ngaka ea hau). Sepheo ke ho itokisetsa ka moralo o motle oa lijo, 'me u ikemiselitse ho fokotsa mosebetsi oa hau ho pholletsa le beke.
Ho lokile haeba moralo o sa tsamaee hantle feela joalokaha o boletsoe. U lokela ho ikutloa u lokolohile ho fetola mehato ea ho lumellana le litlhoko tsa hau tsa botho le mokhoa oa ho pheha. Ho hlophisa nako ea ho pheha ho molemo ho batho ba bang, 'me u ka fumana hore e u thusa hore u etse lintho hape.
> Mehloli:
> Harris, Cheryl. Matšoao a Thyroid le Lijo - Lithethefatsi li Bapala karolo ea ho boloka Bophelo ba Thyroid. Dietitian sa kajeno. 2012; 14 (7): 40.
> Messina M, Redmond G. Litholoana tsa protheine ea soy le li-colase tsa soya sebakeng sa batho ba baholo le bakuli ba hypothyroid: ho hlahloba lingoliloeng tse amehang. Thyroid. 2006; 16 (3): 249-58.