Tse ka Hare
Ho theola boima ba 'mele ho fihlela ho 3 kg ka matsatsi a 7.
Kakaretso ea likhalori tsa letsatsi le letsatsi ke 1100 Kcal.
Phepo e sa nepahalang e ke ke ea lebisa ho boima bo feteletseng, empa e ka baka botsofe ba pele ho nako 'meleng,' me ka lebaka leo, ea senyeha ka chebahalo. Lijo tse loantšang botsofali li tla u joetsa hore na ke lijo life tseo u lokelang ho li ja e le hore u shebahale u le motle.
Litlhoko tsa lijo tsa botsofali
Litaelo tse khahlanong le botsofali li khothalletsa ho kenyelletsoa ha lijo tse latelang lenaneng.
Mahlaka a celery hloekisa 'mele ho sa bokellaneng ho sa hlokahaleng le mokelikeli o feteletseng. Lero la celery le hlahisa alkalizes mucosa ea ka mpeng mme le na le phello e hlakileng e khahlanong le ho ruruha. Meroho ena e thusa ho tsitsisa khatello ea mali, ho loants'a mathata a ho robala, le ho fokotsa menyetla ea mofetše.
Avocado - 'Mampoli oa vithamine E, antioxidant e matla, e nchafatsang tlhaho ea letlalo le senyehileng. Li-avocado li na le mafura a mangata a thusang letlalo ho boloka mongobo oo le o hlokang le ho netefatsa ho monyeha ha carotenoids. Tholoana ena e boetse e tumme ka bokhoni ba eona ba ho fokotsa 'mala.
Tee e tala ruileng polyphenols, catechins le antioxidants tse ling tse fokotsa khatello ea kelello tikoloho. Ho noa tee e tala ho thusa ho tsitsisa khatello ea mali le ho hanela maemo a sithabetsang. Haeba u noa tee khafetsa, u tla hlokomela kamoo makhopho, li-capillaries tse ntlafalitsoeng le lipontšo tse ling tse sa rateheng tsa letlalo li fokotsehang.
Garnet - antioxidant ea tlhaho e matla e sirelletsang letlalo ho tsoa khatello ea mali le litlamorao tse mpe tsa li-radicals tsa mahala. Lero la mofuta ona oa lamunu le khona ho thibela maloetse a amang methapo ea pelo le lits'ebetso tse fapaneng tsa ho ruruha.
Lehapu tlatsa mmele ka mokedikedi o nepahetseng. Li-carotenoid tse teng ka makhasi a mahapu li eketsa ts'ebetso ea ts'ireletso ea letlalo, mme livithamini B le C li loants'a ts'ebetso ea metheho ea mahala.
Sepinichi ruileng vithamine C, tšepe, carotenoids, folic acid le antioxidants. Lintho tsena li thibela ho hlaha ha makhopo a sa le pele, li sireletsa letlalo mahlaseling a mahlaseli a kotsi 'me li thusa ho boloka botle ba lona.
Li-blueberries e loana le khatello ea mali e bakang ho fifala le ho sosobana. Hape, ts'ebeliso ea li-blueberries e potlakisa pholiso ea eczema.
Mahe a kana e na le li-amino acid tse robong ka bongata bo phethahetseng, hammoho le lutein, vithamine B12, colin le zeaxanthin. Protheine e fumanoang mahe e thusa 'mele ho lokisa lisele le ho aha lisele tse ncha. Hlokomela hore molemo o moholo o bonahala mahe a sa sebetsaneng le kalafo ea mocheso o telele. Ka hona, ho molemo ho ja mahe a phehiloeng butle bakeng sa ho nchafatsa.
Oli ea mohloaare khatello e batang e tla sireletsa khahlanong le radicals mahala le ho ruruha. E bohlokoa haholo ho batho ba nang le letlalo le thata kapa le lesesane. Ho feta moo, oli ea mohloaare e thibela maloetse a hlaselang tsamaiso ea pelo le methapo.
Lihoete ruileng faeba, carotenoids, beta-carotene, livithamini A, K, C. Ho ja lihoete ho thibela tšenyo ea letlalo mme ho thusa ho e fa 'mala o motle oa khauta (o bohlokoa haholo nakong ea ho fifala).
tamati na le e ngata ea lycopene, e loantšang wrinkles le free radicals. Hoa hlokomeleha hore tekanyo ea lycopene ka tamati e eketseha kamora kalafo ea mocheso (empa e sa chese) ea meroho.
Litapole e ruile beta-carotene e ntle haholo, e thusang letlalo le mahlo haholo.
NutsKa lebaka la liminerale, li-antioxidants le mafura a phetseng hantle, li tla etsa hore letlalo la hao le phatsime.
Lijo tse ling kaofela li khothalletsoa hore li etsoe ka lihlahisoa tsa litholoana le meroho, monokotsoai, nama e mafura le tlhapi, lijo tsa leoatleng, lijo-thollo le lihlahisoa tse entsoeng ka phofo e mahoashe. Etsa bonnete ba hore u noa metsi - bonyane lilithara tse 1,5 ka letsatsi. U ka boela ua noa tee le kofi, empa leka ho se kenye tsoekere ho tsona. Joala bo matla bo lokela ho lahloa haeba u batla ho qoba ho tsofala pele ho nako ea 'mele. Empa veine e khubelu e ntle e tla thusa ho lelefatsa bacha, empa mona o hloka ho tseba tekanyo e utloahalang. Veine e molemo bakeng sa letlalo le tsamaiso ea pelo.
Ho hlokahala hore ho fokotsa haholo lijong:
- lihlahisoa tse halikiloeng le lihlahisoa tsohle tsa phofo e tšoeu;
- lijo tse halikiloeng le tse mafura;
- lijo tse halikiloeng;
- reka linoko le lisoso;
- letsoai le feteletseng;
- li-marinade, ho tsuba;
- lihlahisoa tse felileng.
Ho latela melao ea lijo tse khahlanong le botsofali, ho kgothaletswa ho ja hanyane ka hanyane - makhetlo a 5 ka letsatsi ka likarolo tse itekanetseng. Ha e le likhalori tsa lijo, ho bohlokoa ho li bala ho ipapisitse le lipheo tsa hau. Haeba, ntle le ho ts'ehetsa botle le bocha, u batla ho theola kapa ho nona, fapana boima ba 'mele ba lijo ka ho lekana.
Ehlile, ho ikoetlisa ho tla u fa bophelo bo botle. Ha ho khonahala, bapala lipapali, tsamaea haholoanyane, hema moea o hloekileng. Boloka kemiso ea phomolo, robala bonyane lihora tse 7-8 bosiu. Hlokomela letlalo la hao. Hopola ho nosetsa letlalo le omileng khafetsa. Ho silila, letsoai kapa libaka tsa ho hlapa ka litlama ho lula u le mocha hape u le motle.
O ka khomarela likhothaletso tsa phepo e khahlanong le botsofali nako e telele kamoo ho ka khonehang, sena se tla ama boiketlo ba hau, bophelo bo botle le chebahalo ea hau hantle feela.
Mohlala oa lijo tse loantšang botsofali beke le beke
letsatsi 1
Lijo tsa hoseng: motoho oa raese (200 g) ka tlatsetso ea li-blueberries le linate; tee e tala.
Seneke: bohobe bo felletseng ba lijo-thollo; lehe la kana le phehiloeng; Komokomore.
Lijo tsa motšehare: fillet ea hake e besitsoeng (200 g); Salate ea 150g ea k'habeche ea China, sepinichi, lierekisi tse tala le celery, e nontšitsoeng habobebe ka oli ea mohloaare.
Seneke sa thapama: chisi ea kottage (100 g); apole; tee e tala ka selae sa lemone.
Lijo tsa mantsiboea: meroho e halikiloeng (200 g); selae sa letsoele la kana le besitsoeng; khalase ea lero la rantipole.
letsatsi 2
Lijo tsa hoseng: sandwich e entsoeng ka bohobe ba rye, chisi e nang le mafura a tlase le 100 g ea chisi e thata; banana; tee e tala.
Seneke: likhaba tse 'maloa tsa chisi ea kottage e nang le 1 tsp. mahe a linotsi; linate tse seng kae.
Lijo tsa mots'eare: sekotlolo sa moro oa kana; salate ea k'habeche ea China, lihoete le avocado, e nokiloeng ka lero la lemone.
Seneke sa thapama: lilae tse 'maloa tsa mahapu.
Lijo tsa mantsiboea: sengoathoana sa khoho e phehiloeng ea khōhō (200 g); kopi ea tee e tala.
letsatsi 3
Lijo tsa hoseng: oatmeal ka metsing (150 g) ka 2 tsp. mahe a linotši kapa jeme ea blueberry; tholoana efe kapa efe; tee e tala.
Snack: li-walnuts tse 'maloa; kopi ea tee e tala e nang le sirilamunu.
Lijo tsa motšehare: motoho oa raese e sootho (200 g); 200 g ya meroho efe kapa efe e halikiloeng.
Seneke sa thapama: curd le rantipole casserole.
Lijo tsa mantsiboea: 200 g ea litlhapi kapa lijo tsa leoatleng; likomkomere le salate ea langa le le lej.
letsatsi 4
Lijo tsa hoseng: oatmeal ka lebese le blueberries; tee e tala ka lemone.
Seneke: yoghurt ea tlhaho kapa kefir (200 ml).
Lijo tsa mots'eare: 200 g ea fillet ea tlhapi e besitsoeng; K'habeche ea 150 g e nang le 1 tsp. oli ea mohloaare.
Seneke sa thapama: 200 g ea meroho e nang le tranelate e nyane ea mafura a 15%.
Lijo tsa mots'eare: 200 g ea letsoele ea kana e besitsoeng ka parmesan.
letsatsi 5
Lijo tsa hoseng: litapole tse halikiloeng (200 g) le 1 tsp. oli ea mohloaare; salate ea mahe a phehiloeng ka thata le likomkomere tse ncha; kopi ea tee e tala.
Seneke: 2 kiwi.
Lijo tsa mots'eare: sekotlolo sa raese le sopho ea li-mushroom; bohobe ba lijo-thollo kaofela le toast ea chisi e thata; tee e tala.
Seneke sa thapama: rantipole e ncha le apole.
Lijo tsa mantsiboea: tlhapi ea tlhapi (200 g) e besitsoeng le 100 g ea limela tsa leoatle.
letsatsi 6
Lijo tsa hoseng: omelet ea mahe a mabeli le meroho; tee e tala.
Seneke: salate ea apole le ea rantipole.
Lijo tsa mots'eare: litapole tse khotliloeng (200 g); 100 g ea li-mushroom tse besitsoeng; selae sa lesela la khoho le lero la spinach.
Seneke-thapama: 200 ml ea kefir le apole.
Lijo tsa mantsiboea: sinamone curd (150 g); Lero la blueberry.
letsatsi 7
Lijo tsa hoseng: motoho oa yak le mahe a linotsi a tlhaho; tee e tala.
Snack: banana le kiwi.
Lijo tsa mots'eare: 250 g casserole ea meroho (se ke oa lebala ho kenyelletsa lihoete, spinach, celery ho eona) le 100 g khoele ea khoho.
Seneke sa thapama: li-shrimp tse phehiloeng (150 g); lero la lihoete.
Lijo tsa mantsiboea: kuku ea tlhapi e nang le mouoane; 2 tbsp. k. raese kapa motoho oa buckwheat; Khalase ea lero la tamati.
Lijo tse hanyetsanang le botsofali
Lijo tsa botsofali ha li na li-contraindications joalo. Ha hoa lokela ho e shebella haeba ho fanoa ka lijo tse fapaneng ka mabaka a bongaka.
Melemo ea Lijo Tse Khahlanong le ho Tsofala
- Ka ho latela melao ea tlhahiso ea lijo, o ka lelefatsa bocha, oa ntlafatsa bophelo bo botle, oa phela bophelo bo mafolofolo, 'me u se ke oa lapa.
- Lethathamo la lijo tse khothalletsoang li pharalletse ka ho lekana, 'me ho tla ba bonolo hore u thehe lijo ho latela likhetho tsa hau tsa tatso.
Mathata a lijo tsa botsofali
- Hobaneng u sheba liphoso phepong e nepahetseng le e phetseng hantle haeba li le sieo? Ee, o ka tlameha ho fetola mekhoa e mengata ea ho ja mme o mamelle nako e telele.
- Lijo tse hlano ka letsatsi tse nang le kemiso e phathahaneng ea mosebetsi li ka sitisa. Empa bophelo bo botle le botle li bohlokoa.
Ho fepa lijo hape
U ka khutlela lijong tse khahlanong le botsofali nako efe kapa efe, 'me melao-motheo ea eona ea mantlha e lokela ho lateloa ho pholletsa le bophelo ba hau.
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