Mona ke tatso ea lijo tse monate tseo u ka li jang bakeng sa lik'hilojule tse 1 400
Haeba u rata ho ja, lefu la lefu la tsoekere la mofuta oa 2 le ka 'na la bonahala eka ke qetellong ea lefatše la lijo tse monate kamoo u tsebang kateng. 'Me ke' nete hore u tla tlameha ho hlahloba hape sekhetho se seng le se seng seo u se kenyang molomong oa hao e le hore u boloke tsoekere ea mali ea hao, kapa tsoekere, sebakeng se sireletsehileng le se phetseng hantle. Haeba u feta boima ba 'mele, ke ntlha e kotsi ea lefu la tsoekere ea mofuta oa 2, hape u ka' na ua hloka ho khutlisetsa palo ea lik'hilojule tseo u li jang.
Litaba tse molemo ka taba ena: Ho lahleheloa ke lithane tse ngata, hammoho le ho fetola mokhoa o mong oa bophelo, joalo ka ho ikoetlisa haholo, ho ka thusa ho laola tsoekere ea hau e le hore u se ke ua hloka meriana.
Lijo tsa hao tsa letsatsi le letsatsi li tla shebahala joang ha u qala ho ja ka boemo ba hau kelellong? Mona ke mohlala oa leano la letsatsi la lijo la letsatsi le leng le le leng ho u fa maikutlo a hore na ho bonolo hakae hore u je ka mokhoa o nepahetseng ntle le ho ikhulela ha u na le lefu la tsoekere la mofuta oa 2. E kenyelletsa lijo tsa hoseng, lijo tsa motšehare, lijo tsa motšehare le hoseng le bohobe ba mantsiboea. Nako ea lijo kaofela ea letsatsi e phaella ho lik'hilojule tse ka bang 1 400-karolo ea 55 lekholong ho tloha lik'habohaedreite le karolo ea 19 lekholong ho tsoa mafura. Ke ho tsuba ho hoholo ho tloha nakong ea lijo tsa nakong e tlang . Hopola feela hore o tla hloka ho o fetola hape haeba ngaka ea hau e khothalletsa hore u je palo e fapaneng ea lik'hilojule- 1,200, e re, kapa 2 200 letsatsi ka leng.
Lijo tsa hoseng
Kofi e nang le litepisi tse peli tse se nang mafura halofo le halofo
Li-ounces tse 6 tse se nang mafura tse kopantsoeng le:
- 1/2 senoelo sa li-flakes tse sa tsoehang
- 8 linate halves tse robehileng likotoana tse nyane
- 1 perekisi e diced
Mantsiboea
1 ham le turkey ho phuthela (slice e lekaneng ham, likhae tse peli Turkey, lettuce, langa le le lej, le kotara ea avocado e apereng ka ho fafatsa asene ea balsame kapa lero la lemone 'me e phuthetsoe ka tortilla e nyenyane ea koro e feletseng)
1 mela e mahareng
Li-ounces tse 8 ho ea ho tse 12 kapa seno se se nang tsoekere
Motsoako oa Thapama
1 senoelo sa lihoete tsa bana
Dinner
1 4-ounce ea saalmon filet e kenngoa ka teaspoon ea oli ea mohloaare 'me e koahetsoe ke supu ea pesto (e nkiloeng kapa e entsoeng ka mahahapa)
1/3 senoelo se phehiloeng raese e sootho
1/2 senoelo se halikiloeng linaoa tse tala tse apereng ka teaspoon ea oli ea mohloaare le lero la lemone, letsoai le pepere, ho latsoa
Li-ounces tse 8 ho ea ho tse 12 kapa seno se se nang tsoekere
Snack ea shoalane
3 (2 1/2-inch) libaka tsa mapolanka tsa graham
Dipole tse 2 tse nang le mafura a linotši kapa a almonde
Li-ounces tse 8 (1 senoelo) lebese la skim