Bophelo, Healthy eating
Mokhoa oa ho a bale lik'hilojule ka lijo
Kaofela ha rōna re ba emetse lehlabula talimela. Ho - the matsatsi a phomolo le matsatsi a phomolo. Re ba qala ho nka theoha liaparo tsa bona mofuthu, re fihle ka oteropo tsohle lehlabula le leoatle, 'me a hlokomela hore e nyenyane ama matsatsi a nakong ea mariha nako e telele ka ho re, etseng letho boithabiso, matsatsi a phomolo a le le ho hongata haholo ea lik'hilojule ka dijo. Joale e ntan'o ba banana bohle le basali ba batla ho lula tshesane, mahlomoleng qala ho buisana ka tsela ea ho fumana lengthenman, e atlehang ka ho fetisisa lijo, lijo, lik'hilojule, ka bophelo bo botle phelang ka eona ...
Tsela ea ho bala lik'hilojule, haeba palo ea bona e sa o ile a bontša ka ambalaji sehlahisoa? Ho etsa sena, ho na le tafole tloaelehileng, boitsebiso bo directories khethehileng. Mohlala:
Lik'hilojule ka lijo tse fapa-fapaneng
| joala | |
| Biri, 0.5 k | 145 |
| Lager, 0.5 k | 100 |
| Bo tahang, 40 di ml | 83 |
| Veine, 100 di ml | 100 |
| lino | |
| Nama ea khomo kapa moro khoho, bakeng sa hora e 1. L. | 2 |
| Coca-Cola Classic, 0.5 k | 144 |
| Black kofi ntle le tsoekere, kopi 1 | 2 |
| Lijo Cola, 0.5 k | 1 |
| Sprite, Fanta, 0.5 k | 142 |
| Bohobe le phofo lihlahisoa | |
Bagels, 100 g, | 230 |
Cookies maiketsetso 100 g, | 108 |
1 pelote | 112 |
Bohobe pata - 1 senoelo | 501 |
Bohobe, ba rye, 1 selae | 61 |
Bohobe, e tšoeu, 1 selae | 68 |
Whole koro bohobe, e mong selae | 67 |
Bun Hamburger, chesang ntja | 119 |
Bun entseng le cornmeal | 126 |
Bagel | 100 |
croissant | 200 |
toast | 70 |
English renaissance | 130 |
French bohobe, 1 selae | 73 |
dipanekuku | 83 |
Pita | 80 |
ditshwara-moya | |
Chisi Hamburger, 100g | 711 |
khoho salate | 140 |
Halikiloeng khoho, 100 g ya | 688 |
Dipanekuku le Ham, lehe le chisi | la 335 |
Pancake le Bacon, lehe le chisi | 355 |
Pancake le boroso, lehe le chisi | 538 |
French apara, sephutheloana 1 | 280 |
French gela gela gela, 1 ho sebeletseng | 227 |
Meroho salate 100g | 90 |
Vanilla milkshake | 321 |
Hamburger, e mong le e | 628 |
lipompong | |
Chocolate Caramel, e mong le e | 100 |
Ho peista, 100 g ya | 320 |
Kit Kat, 1 bareng | 250 |
M & Ms, peanut, sephutheloana 1 | 250 |
Mars, 1 bareng | 240 |
Marshmallows, 1 PC. | 23 |
Twix, pakete 1 | 280 |
lihlahisoa tsa lebese | |
Botoro, thispone 1 | 100 |
Cheddar chisi, 50 g, ea | 114 |
Chisi, mozarrella, mafura a tlase, 50 g, | 79 |
Chisi, Parmesan chisi, grated, 50 g, | 129 |
Curd, mokhoa o sa fellang defatted 50 g, | 35 |
Ka holim'a ice cream, Vanilla, senoelo 1 | 269 |
Margarine 100 g ya | 102 |
Lebese le 1% mafura, senoelo 1 | 102 |
Lebese le 2% mafura, senoelo 1 | 121 |
Skimmed lebese, kopi 1 | 86 |
Lebese, lebese kaofela ka 3.3% mafura, senoelo 1 | 150 |
Bolila tranelate, 1 tbsp. k. | 26 |
Shapuoa tranelate, senoelo 1 | 154 |
Ka yogurt, senoelo 1 | 210 |
Sena ha se lenane ka ho feletseng, haeba a lakatsa, ka fumanoa inthanete khalori sehlahiswa efe kapa efe lijo. Haeba u eang ho itokisetse lijong, qetellong ea risepe e itseng, u ka boela ua fumana khalori ka sebeletsa. Ka bokhutšoanyane, litaba tsena e fumaneha phatlalatsa. Ho na le boetse lia litafole, moo e ke ho khoneha ho manolla palo ea lik'hilojule tse hlokehang bakeng sa ho itshetlehile ka letsatsi ikoetlise, ea lilemo li, ho kopanela liphate le 'meleng boemo ba physiology tsa motho ka mong. Mohlala:
lilemo bracket | Bong / Age | lik'hilojule |
ho hlokomela mafahla | Boys lilemo tse 1-3 Girls lilemo tse 1-3 | 1230 |
bana | Boys lilemo tse 4-6 | 1715 |
bana | Boys lilemo tse 7-10 | 1970 |
bacha | Boys: 11-14 | 2220 |
bacha | Boys: 15-18 | 2755 |
batho ba baholo | Banna: lilemo tse 19-50 | 2550 |
ba hōlileng | Banna ba tsoang ho '51 Basali tloha '51 | 2150 1750 |
Empa ha ba ntse ba re, tsohle e lokela ho ba ka tsela e itekanetseng. Esita le khaello ea phepo. Ha rea lokela ho lebala hore 'mele ea rōna - se mochine, empa e rarahaneng mochine o phelang. O lokela divithamini, le liminerale, lihaha-'mele, mafura le lik'habohaedreite. E leng divithamini netefatsa tshebetso e nepahetseng ka makala tsohle tsa 'mele. Liminerale - moaho lintho tse bonahalang ea lisele tsa rona. Liprotheine - le karolo ea mong le e mong seleng ea phelang, ke eo 'mele o lula ho leka-lekana hormonal, tshehetsa boitshireletso ba mmele le ho tšehetsa mosebetsi oa pampitšana gastrointestinal. Fats ba sireletsang, polasetiki le mosebetsi matla. Lik'habohaedreite fana e tloaelehileng metabolism liprotheine le mafura ka ho 'mele ea rona.
Joalokaha u ka bona, ho qhelela ka thōko lijo leha e le efe ka ho feletseng ho tswa ho lijo, e ha ho hlokahale (ntle le, ho hlakile, u ha ba na kulisoa). Leka ho khetha bakeng sa bona khetho ea khomo. Lijana lokela ho ba phahameng-khalori, empa sebopeho bona o lokela ho fana ka tekanyo hlokahalang ya dintho bohlokoa. Lijo lokela ho leka-lekaneng. Re lokela ho nka tlhokomelo ya bobeli botle rona le bophelo bo botle. Ha o etsa qeto ea ho nka ka ho teba bophelo bo botle ba bona 'me ba ikemiselitse ho qeta nako e ka lipalo tsa bohlokoa, re ho kgothaletsa ho sebelisa tafole hore thathamisa lik'hilojule le ka lijo. Kahoo u tla ba le monyetla oa ha feela ho lefisa 'mele le matla, empa hape ho fana ka livithamine bona.
Ha a bua ka lintho tse kang lik'hilojule ka lijo le phepo e nepahetseng, eseng ho bolele 'nete ea hore ho ikoetlisa ka, moea o hloekileng le mahlaseli a letsatsi le tsona lia hlokahala bakeng sa' mele ea rōna. Le tse ling. Leka ho 'ne ho be ka feto-fetoha e ntle, bososela ho feta, buisana le ba lelapa le metsoalle, ba kopanela ntho e ba e ratang, le ho etsa bonnete ba hore bophelo bo botle le botle le ka mohla u tlohela!
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