Lijo tsa ho itšireletsa mafung, matsatsi a 7, -3 kg

Sauerkraut

Nakong ea ho belisoa, li-microorganisms tse molemo tse kang li-probiotics li thehoa ka hop. Ho ea ka thepa ea bona, ho hang ha ba tlase ho "basebetsi-'moho" ba bona, ba fumanehang lihlahisoa tsa lebese le lomositsoeng. Tšebeliso ea sauerkraut e na le phello e ntle ho microflora ea mala (moo lisele tsa 'mele tsa ho itšireletsa mafung li tsoaloang teng), li fana ka' mele ka livithamine A le B, potasiamo, calcium, phosphorus, magnesium.

Li-monokotsoai (haholo-holo li-currants tse ntšo)

Li-currants tse ntšo le monokotšoai o mong li na le livithamini C tse ngata (ka 100 g ea monokotsoai ho fihlela ho 200 mg ea karolo ena ea bohlokoa), A, E, PP. Kaofela ha tsona li na le phello e ntle tšireletsong ea 'mele. Ho ntlafatsa boits'ireletso ba mmele, ho kgothaletswa ho ja bonyane 100 g ea limpho tsena tsa tlhaho ka letsatsi. Nakong ea mariha u ka nka li-monokotsoai tse ncha ka li-frozen, hape u ja jeme le jeme, u noe lino tsa litholoana le lino tsa litholoana ho latela tsona. Le tsona li thusa haholo.

Konofolo

Konofolo ke lithibela-mafu tse matla tsa tlhaho. Ke ha lefeela e leng khale e bitsoa “moriana oa maloetse 'ohle.” Ho bohlokoa haholo ho kenyelletsa konofolo lijong le ho qala ha maemo a leholimo a batang, ha tšoaetso e sebetsa haholo.

Mahe a linotši le peo e phofo

Lihlahisoa tsa linotsi le tsona ke lithibela-mafu tsa tlhaho. Li na le lik'habohaedreite tse phetseng hantle tseo 'mele o li hlokang nakong ea boikoetliso ba' mele. Mahe a linotsi le peo e phofo li tumme ka thepa ea tsona ea tonic. Tšebeliso ea bona e na le thuso bakeng sa ho thibela mafu a sa tšoaneng a kokoana-hloko. Eketsa teaspoon ea phekolo ena ea tlhaho hoseng ha u sebeletsa oatmeal kapa cottage chisi. O seke wa tshaba ho fola. Ka menu e reriloeng ka mokhoa o utloahalang, sena se tla tlisa bonyane ba lik'hilojule, empa monyetla oa ho kopana le maloetse o tla fokotseha haholo.

Limela tse melang (haholo-holo koro le linaoa)

Peo e joalo e thusa ho phahamisa boits'ireletso ba mmele, kaha ke li-biostimulants tse matla. Lehlomela le na le bongata ba livithamini A, B, C, E le amino acid, tse nang le phello e ntle ts'ebetsong ea 'mele.

Litlhapi

Salmon le litlhapi tse ling li tla fa 'mele selenium, ntho e molemo haholo e eketsang tšireletso ea' mele. Litlhapi li boetse li na le phosphorus le omega-3 acid tse ngata, tse ntlafatsang mosebetsi oa litho tsa 'mele. Hape, bakeng sa ho tlatsa mehloli ea mafura a phetseng hantle, ho kgothaletswa hore o kenye lenaneng la linate tse nyane, oli ea meroho (oli ea rapeseed e bohlokoa haholo) le linaoa.

Nama e itshetlehileng

Lihlahisoa tsa nama li tla fana ka 'mele ka zinki le tšepe, ntle le palo e lekaneng eo e leng kotsing ea ho tšoaetsoa ke mefuta e sa tšoaneng.

Yoghurt ea tlhaho le lihlahisoa tse ling tsa lebese tse lomositsoeng

Lebese le thusa ho boloka boemo bo nepahetseng ba li-probiotic 'meleng, le thusa kalafong ea sefuba le nko e lutlang, ho fapana le ho imolla mafu.

li-mushroom

Limpho tsena tsa tlhaho li kenya letsoho tlhoekiso ea 'mele, e leng se matlafatsang boits'ireletso ba mmele.

Meroho le litholoana

Meroho le litholoana tse fapaneng li fa 'mele fiber, e nang le phello e ntle ts'ebetsong ea mala. Mosebetsi oa eona o bohlokoa haholo bakeng sa boits'ireletso bo phahameng le metabolism e nepahetseng.

Mantaha

Lijo tsa hoseng: mahe a halikiloeng a entsoeng ka mahe a mabeli (a besitsoeng hamonate) le bohobe ba lijo-thollo bo felletseng; likhae tse 'maloa tsa chisi e mafura a tlase; khalase ea lebese.

Lijo tsa motšehare: e halikiloeng ka pane e omileng kapa turkey e halikiloeng; sandwich e entsoeng ka selae sa bohobe ba lijo-thollo, avocado, tamati le onion e tala; likotoana tse 'maloa tsa melon.

Lijo tsa mantsiboea: sekotlolo sa sopho ea meroho; salate ea li-fillets tsa saalmon, spinach le li-monokotsoai tse seng kae, tse nōkiloeng ka oli e nyenyane ea meroho.

Labobeli

Lijo tsa hoseng: li-smoothies tse entsoeng ka fragole tse leqhoa kapa tse ncha, banana, 2 tbsp. l. flaxseed le yogurt e se nang letho.

Lijo tsa motšehare: linaoa tse phehiloeng; sandwich e entsoeng ka bohobe ba lijo-thollo, sefuba sa khoho, lettuce le tamati.

Lijo tsa mantsiboea: nama e khubelu e phehiloeng kapa e phehiloeng; litapole tse 'maloa tse apereng junifomo; salate e nang le spinach, pere, walnuts le marotholi a seng makae a oli ea rapeseed.

Laboraro

Lijo tsa hoseng: pancake ea koro e nang le monokotsoai le yogurt.

Lijo tsa motšehare: tuna ka lero la eona; makhasi a lettuce; likhaba tse peli tsa lijo-thollo; salate ea lihoete, lamunu le kiwi.

Lijo tsa mantsiboea: ho besoa nama ea khomo e se nang mafura le meroho; 2 tbsp. l. raese e sootho le broccoli e halikiloeng.

Labone

Lijo tsa hoseng: oatmeal, e ka phehoang ka lebese, ka ho kopanya monokotsoai o sa tsoa khuoa kapa o hoamisitsoeng, lipeo tsa folaxe le walnuts.

Lijo tsa mots'eare: Burrito e entsoeng ka phofo ea lijo-thollo kaofela, chisi e mafura a tlase, linaoa tse ntšo, tamati le eiee; mefuta e seng mekae ea mahapu kapa limango.

Lijo tsa mantsiboea: spurgetti ea koro e tšoarellang e nang le li-mushroom tse entsoeng ka sechu le moriana oa konofolo k'habeche e khabisitsoeng; khalase ea lebese (haeba ho hlokahala).

Labohlano

Lijo tsa hoseng: li-muesli tse se nang tsoekere le morara o omisitsoeng, o natefisitsoeng ka lebese.

Lijo tsa motšehare: sopho ea meroho; bohobe ba lijo-thollo tse nang le chisi e mafura a fokolang le sehlopha sa morara.

Lijo tsa mantsiboea: taco e entsoeng ka likhoele tsa tlhapi tse halikiloeng ka mafura a fokolang, tortilla ea poone, k'habeche e qhetsoeng, eiee e halikiloeng le pelepele e nang le tomate sauce.

Moqebelo

Lijo tsa hoseng: omelet ea mahe a mabeli a kana, li-mushroom le spinach; toast ea lijo-thollo le khalase ea lebese.

Lijo tsa mots'eare: li-crisps tse 'maloa tse nang le chisi e mafura a tlase; sejana sa litholoana le monokotšoai oa liapole, fragole le mahapu.

Lijo tsa mantsiboea: quesadilla, e kenyeletsang sefuba sa kana, avocado, chisi e mafura a tlase, linaoa tse ntšo le tortilla ea koro.

Sunday

Lijo tsa hoseng: kuku ea bohobe e entsoeng ka phofo ea lijo-thollo kaofela, e halikiloeng ka oli e nyane ea rapese, ka liapole le sinamone.

Lijo tsa mots'eare: pasta e thata e kopantsoeng le makotomane a linate, tamati le mehloaare; baked broccoli.

Lijo tsa mantsiboea: Sejoe se tšetsoeng ka konofolo le lihoete; litapole tse besitsoeng.