Tse ka Hare
Litlhahiso tse 7 tsa ho thabela lehlabula ntle le ho rarahana
1.Eja lijo tse lekaneng
Ena ke MOLAO oa khauta e le hore u se ke ua oela ntho e 'ngoe le e' ngoe e fetang tlas'a nko ea hau. Hobane haeba u lula u lapile, ho tla ba thata haholoanyane ho hanela liteko. Ntho e nepahetseng eo u lokelang ho e etsa: beha lijo tse nang le setache sejong se seng le se seng - pasta, bulgur, raese, pulses, empa le bohobe ... Nathalie Negro. Hape o rata ho pheha al dente. Ho se li phehe nako e telele ho thibela index ea bona ea glycemic (GI) hore e se ke ea phahama, e leng se thibelang ho phahama ha insulin lihora tse 'maloa hamorao, ka hona, takatso ea lijo. Keletso e 'ngoe e ntle: ho ja lijo tse bobebe thapama, haholo haeba u ja lijo tsa mantsiboea e se e le morao haholo.
Keletso ea ho se kenye likhalori : aba lijo tsa hau ka tsela e fapaneng le letsatsi. Ka mohlala, ja lebese la motšeare kapa litholoana tsa mantsiboea e le seneke. 'Me haeba u ntse u lapile, eketsa lilae tse peli tsa bohobe, empa tabeng ena, u se ke ua e nka lijong tse latelang. Fumana malebela le ho feta a ho boloka palo e nang le micro-nutrition.
Li-grill tsa lijo tsa 2.Bbq
Lehlabula le barbecue li tsamaisana? Sebelisa melao e 'maloa bakeng sa ho ja lijo tse "joang". Ka lehlakoreng la nama, khetha likarolo tse fokolang haholo tsa mafura a nama ea khomo (rump steak, tenderloin, flank steak, sirloin, joalo-joalo) le veal (lepa, likhopo). Ho qoba: steak ea likhopo, likhopo tse kholo le likhopo tsa nama ea kolobe. Bakeng sa sefuba sa letata, se tlose pele u sebeletsa. E le mokhoa o mong ho fapana le nama, nahana ka lijo tsa leoatleng - li-prawn, li-prawn, li-langoustine - le tlhapi - sardines, mackerel, mullet e khubelu ... Ho molemo ho tseba: ho fana ka tatso e ngata ho nama kapa litlhapi tsa skewers, li tsamaisa pele u li pheha.
Li-marinades tse monate. Tlisa matsoele a likhoho a 30 metsotso e 4 ka pepere e le 'ngoe e foreshe, eiee e 1 le li-clove tse 2 tsa konofolo e khaotsoeng, lero la lime, sehlopha se le seng sa chives e khaotsoeng le letsoai le lenyenyane. Bakeng sa li-shrimps, eketsa zest le lero la lamunu ea tlhaho, mahlaka a 2 a khaotsoeng a celery, 1 tbsp. tablespoons ea oli ea mohloaare, letsoai, pepere le marinate bakeng sa 2 lihora tse.
E le ho tsamaisana? Khetha salate ea lentile, tabbouleh, meroho e tala e nang le vinaigrette e bobebe. Kapa etsa li-papillote tsa meroho (tamati, pepere, onion ...) ho pheha ka barbecue. U rata li-criss kapa li-fries? Tse apeiloeng ka ontong li na le mafura a fokolang. Le bakeng sa lijo tse theolelang? Ak'u nahane ka li-skewers tsa litholoana tse halikiloeng holim'a barbecue.
3 e leka-lekaneng e tsoakiloeng salate
Ha e le hantle, salate e leka-lekaneng e lokela ho ba le 100 ho 200 g ea meroho e tala le / kapa e phehiloeng + 100 g ea starch (4 tbsp), kapa 40 g ea bohobe (likarolo tse peli) + 2 g ea nama e mafura kapa tlhapi, kapa mahe a 80. , kapa lilae tse 2 tse tšesaane tsa ham kapa salmon e tsubang + 2 tbsp. tablespoons ea oli, le chisi e nyenyane. Sebakeng sa reschorenteng kapa ha u reka li-salads tse seng li entsoe, khetha Caesar, Nordic, Nice salads ... 'Me u qobe tse nang le chorizo kapa ham e tala (e ke ke ea tlosoa), kapa tse kopanyang liprotheine tse mafura, mofuta oa Périgord le ho tsuba. letata letsoele, candied gizzards ... Kapa bao botlaaseng ke chisi, tse kang tamati / mozzarella.
Ntlha e 'ngoe eo u lokelang ho e shebella: vinaigrette. "Ho qoba ho fetela ka lehlakoreng la mafura, bala teaspoon ea oli ka motho 'me u kenye molumo ntle le ho eketsa lik'hilojule, mohlala ka lero la lemone, metsi kapa cottage chisi e shapuoa", e fana ka maikutlo a setsebi sa lijo . Ho eketsa tatso, becha ka linoko le / kapa litlama le mefuta e fapaneng ea asene, mosetareta le oli.
Vinaigrettes leseli. Kopanya 1 tsp. mosetareta ka letsoai le pepere e nyane, ebe 1 tsp. asene ea raspberry, 3 tsp. thispone ea pinki grapefruit lero le 2 tbsp. teaspoon ea oli. E loketse ho noa salate ea spinach ea lesea kapa melon / shrimp. Ho khabisa salate ka pasta kapa meroho e tala: eketsa 1 tsp. ea mosetareta ka letsoai le pepere e nyenyane, ebe o eketsa 1 tsp. tablespoons ea cottage chisi, 1,5 tbsp. tablespoons ea asene le metsi a seng makae.
Ke lijo life tse theolelang ka mor'a salate? Haeba e se na chisi, khetha ho tloha blanc e nang le coulis e nyenyane kapa compote. Ho seng joalo, khetha salate ea litholoana tse ncha. U rata pastry kapa ice cream? Tabeng ena, tlosa starch (bohobe, joalo-joalo) lijong tse latelang.
4.E, ka litholoana, ka mokhoa o itekanetseng
U batla ho ja cheri e tletseng letsoho mona, fragole tse 'maloa moo? Litholoana tsa nako ea selemo li monate, li tletse livithamine le li-antioxidants. Ho tšoasa feela: li boetse li na le tsoekere, 'me le hoja e le tsoekere ea tlhaho, ho ja haholo ho ka ba le tšusumetso boima ba hau. Lichelete tse nepahetseng: 3 kapa 4 servings ka letsatsi. Ho tseba hore karolo ea litholoana ke li-apricot tse mahareng tse 3; 2 li-nectarine tse nyane kapa 1 e kholo; li-cherries tse 20; 15 fragole tse mahareng (250 g); 30 li-raspberries (250 g); 4 plums; 1/2 mahapu; 200 g ea mahapu. 'Me u li je ka mefuta eohle ea tsona (compotes, sorbets, salate ea litholoana ...).
5.Li-dessert tse hatselitsoeng tse bobebe
Hoa chesa… u na le tokelo ea ho fuoa ice cream e nyane! E, hafeela u etsa liqeto tse nepahetseng e le hore u se ke ua qhomisa li-counters kaofela. Ka karolelano, ice cream e fana ka lik'hilojule tse 100 ka scoop 'me e na le tekanyo ea 2-3 ea tsoekere le teaspoon e le 1. ea oli, empa tse ling li ruile ho feta. Feela joaloka lithupa kapa li-cones, hobane ho na le ho phaella ho chokolete le sephaphatha. Nathalie Negro o hlokomelisa hore haeba u oela thupeng, ela hloko liforomo tse nyane, hobane hangata re lekeha ho ja tse peli, 'me qetellong, re ja ho feta (2 x 90 ml) ho feta ha re ne re nkile mokhoa oa khale. (120 ml). Ha e le li-sorbets, li entsoe ka litholoana le tsoekere, empa ha li na mafura. Leha ho le joalo, hlahloba sebopeho sa bona hobane ho itšetlehile ka mofuta, palo ea tsoekere e bohlokoa haholo. Lintlha tse ntle tsa litšupiso: 2 scoops (hoo e ka bang 125 ml) ha ea lokela ho feta lik'hilojule tse 100.
Ho ea moketeng: li-yogurt tse hatselitsoeng. Bakeng sa batho ba 2: kopanya 50 g ea fromage blanc (3,2% mafura) ka sehatsetsing ka metsotso e 10, eketsa 300 g ea litholoana tse ncha (li-apricot, fragole, tse tala, joalo-joalo) tseo u kileng ua li leqhoa le 1 teaspoon. tablespoons ea tsoekere ha ho hlokahala, ebe o kopanya ho fihlela o fumana sebopeho se boreleli. Ebe u tšela li-verrines 'me u thabele hang-hang.
6.Light le gourmet aperitifs
"Tharollo ea ho se be le boima ba 'mele haholo (haholo-holo haeba li-aperitif li hokahane): konteraka ea aperitif le starter,' me u fane ka lipompong tse 2 kapa tse 3 ka motho ka mong e le hore li se ke tsa feta lik'hilojule tse 250 moeti ka mong", ho eletsa Nathalie Negro. Ehlile, e boetse e molemo ho qoba aperitif dikuku, batang nama… Ho ena le hoo, fana ka meroho lithupa, ciliegia tamati… ho soak a leseli mayonnaise.
Bluffante, May! Kopanya ½ tsp. mosetareta, letsoai le pepere, eketsa 1 tsp. asene le ½ tsp. ea mayonnaise. Kenya 1 kapa 2 tsp. 0% cottage chisi. Bakeng sa phetolelo ea tartar sauce, eketsa 1 tsp ho mayonnaise e khanyang. li-pickle tse khethiloeng, 1 tsp. mahe a linotsi, 1 tsp. teaspoon ea parsley lekhasi le 1 tsp. onion e khubelu e khaotsoeng. Bakeng sa phetolelo ea konofolo le litlama, eketsa mayonnaise e khanyang: 1 minced konofolo clove, 1 tsp. teaspoon ea parsley lekhasi le bataletseng, 1 tsp. ea chervil le 1 tsp. ea chives.
Hape fana ka caviar ea li-eggplant e tsosolositsoeng, e sebeletsoang ka li-verrines: ebola le peō ea eggplant, e chese ka shallot. Kopanya le clove ea konofolo le makhasi a 8 a basil.
7. Lino tse khathollang le tse phetseng hantle
Soda, lemonade, lero la litholoana, li-cocktails tse seng tahi ... Ho sa tsotellehe hore na seno se monate ke sefe, khalase ea 15 cl e fana ka 3-4 ea tsoekere. Haeba ho na le menyetla e mengata ea ho e noa, khetha mefuta e meng ea lik'halori tse tlaase. Etsa hore monahano oa hau o senyehe: ho tšeloa ka metsi a benyang, lilae tsa lemone le makhasi a mint kapa basil. Kapa e tlohelle metsotso e 15 ka metsing ka anise ea linaleli le makhasi a koena. Ha e le li-cocktails tse tahang, li je ka mokhoa o itekanetseng. Li na le joala 'me hangata ke libomo tsa lik'halori. Ka mohlala, khalase ea veine, Martini kapa khalase ea champagne e haufi le lik'hilojule tse 70 ho isa ho tse 90! “Metsoalle e meng ea bohata haeba u shebella line ea hao, li-smoothie,” ho bolela setsebi. Hobane hangata re kopanya li-servings tse 2-3 tsa litholoana (chelete eo re lokelang ho e sebelisa motšehare) 'me re lahleheloa ke maikutlo a satiety (ha ho na fiber). Ho phaella moo, metsoako ea caloric e kenyelletsoa (lebese la kokonate, sirapo ea maple, lebese la soya, joalo-joalo). ”
Ho lokisa li-smoothie tse phetseng hantle, bala karolo e le 'ngoe ea tholoana ka motho (250 g), u se ke ua eketsa metsoako ea lik'halori, eketsa tatso ka linoko le litlama: sinamone e nang le litholoana tsa citrus, koena, basil kapa pelepele tse fapa-fapaneng tse nang le fragole, ginger ka liapole le lipere ... ho khalase e le 'ngoe ka letsatsi (150 ho 200 ml boholo).
Litlolo tsohle li fanoa ke Center Nutritionnel des.