Tse ka Hare
Ho theola boima ba 'mele ho fihlela ho 5 kg ka matsatsi a 5.
Kakaretso ea likhalori tsa letsatsi le letsatsi ke 1560 Kcal.
Sistimi ea ho theola boima ba 'mele e bitsoang lijo tse omisitsoeng tsa litholoana e tlisitsoe ho rona ho tsoa Italy. E 'ngoe ea matšoao a mantlha a tahlehelo ea boima ba litholoana ke hore u ke ke ua fetola sebopeho sa hau feela, empa hape le ho bokella livithamini' meleng le ho e fa lintho tse molemo.
Litlhoko tsa lijo tsa litholoana tse omisitsoeng
Ho latela litlhoko tsa mantlha tsa lijo tsena, o hloka ho ja ka linate tsa 500-700 le litholoana tse omisitsoeng ka letsatsi. Nako: matsatsi a 3-5 (ho latela sephetho seo u se batlang le hore na u ikutloa joang nakong ea phepo e fanoeng). Haeba ho se bonolo ho uena, ho molemo ho nka khefu 'me, ha ho khonahala, u tsoelepele hamorao, kapa leka tsela e' ngoe ea ho fetola sebopeho sa hau. Ho joalo, leha ho na le likhalori tse ngata tsa litholoana le linate tse omisitsoeng, palo ea tsona ka letsatsi ha e kholo haholo. Ka hona, o kanna oa tobana le maikutlo a tlala le pherekano.
Ho kgothaletswa ho ja mefuta e 4 ea litholoana tse omisitsoeng le mefuta e 2 ea linate ka letsatsi. Hlophisa lijo tsa hau hore ho be le nako e lekanang pakeng tsa tsona, 'me li lekana ka botlalo.
Har'a linate, baetsi ba lijo tsena ba eletsa tšebeliso ea pistachios, cashews, walnuts le makotomane, lialmonde. Ha e le hantle, ha re bue ka linate tse letsoai, le ho feta ka tse rekisoang ka lipakete. Ka tsela e loketseng, Fry linate lapeng u le mong, 'me u be le mouoane oa litholoana tse omisitsoeng. Haeba u batla ho reka lihlahisoa tsena, joale ho eletsoa ho etsa joalo 'marakeng, eseng ka lebenkeleng. Kaha tabeng ena, ho na le menyetla e fokolang ea hore li ne li sebetsoa ka lintho tse ka lematsang 'mele. 'Me ha u ja litholoana tse omisitsoeng feela, sena se bohlokoa habeli. Ho tsoa ho litholoana tse omisitsoeng, u ka khetha, haholo-holo, li-apricot tse omisitsoeng, matsatsi, molora oa thaba, cherries. Khetha lihlahisoa tsena ka hloko. Haeba u reka ka har'a sephutheloana se tiisitsoeng, se boloke se sireletsehile 'me u netefatse hore u hlahloba litholoana bakeng sa monko oa veine. Haeba ho na le leseli la eona, hang-hang feta lihlahisoa tse joalo. Ka sebele e ke ke ea u tlisetsa molemo leha e le ofe!
Joalokaha ho boletsoe, palo ea litholoana tse omisitsoeng ka letsatsi bakeng sa boima ba 'mele e lokela ho ba 500-700 g. Ka nepo: 500 - bakeng sa basali, 700 - bakeng sa thobalano e matla. Ntle le moo, hoa tsebahala hore likhalori tsa letsatsi le letsatsi tsa banna li phahame hanyane; molao ona le lijo tsena ha lia feta. Nako e telele ea lijo tse joalo ke matsatsi a 5.
Ka letsatsi la pele ho kgothaletswa ho aha lijo tsa hau ka tsela e latelang.
Lijo tsa hoseng
: 50 g liapolekose tse omisitsoeng, 40 g liapole tse omisitsoeng, 20 g pistachios.
ja lijo tsa motšehare
: 30 g liapolekose tse omisitsoeng, liapole tse 20 g, 10 lialmonde.
lijo tsa mantsiboea
: 70 g ea liapolekose tse omisitsoeng, liapole tse 30 g, li-pistachio tse 20 g.
Seneke-thapama
: 50 g liapolekose tse omisitsoeng, liapole tse 30 g, 10 lialmonde.
lijo tsa mantsiboea
: 50 g ea liapolekose le liapole tse omisitsoeng, 20 g ea li-pistachio kapa lialmonde (kapa mefuta e 'meli ea linate ka bongata bo lekanang).
Ea bobeliHo ea ka lijo tse omisitsoeng tsa litholoana, menyu e lokela ho hlophisoa ka tsela e latelang.
Lijo tsa hoseng
: 50 g ea morara o omisitsoeng o tsoakiloeng le prunes, 40 g ea lipere tse omisitsoeng, 20 g ea walnuts.
ja lijo tsa motšehare
: 30 g morara o omisitsoeng ka prunes, libanana tse 20 g, 10 g walnuts.
lijo tsa mantsiboea
: 70 g morara o omisitsoeng ka prunes, 30 g lipere tse omisitsoeng, 20 g walnuts.
Seneke-thapama
: 40 g ea morara o omisitsoeng ka prunes, 30 g ea libanana tse omisitsoeng, 10 g ea walnuts.
lijo tsa mantsiboea
: 60 g morara o omisitsoeng ka prunes, 50 g lipere tse omisitsoeng, 20 g walnuts.
Ka letsatsi la boraro lenane la lijo le tšoana hantle le letsatsi la pele.
Lijo tsa hoseng
: 50 g liapolekose tse omisitsoeng, 40 g liapole tse omisitsoeng, 20 g pistachios.
ja lijo tsa motšehare
: 30 g liapolekose tse omisitsoeng, liapole tse 20 g, 10 lialmonde.
lijo tsa mantsiboea
: 70 g ea liapolekose tse omisitsoeng, liapole tse 30 g, li-pistachio tse 20 g.
Seneke-thapama
: 50 g liapolekose tse omisitsoeng, liapole tse 30 g, 10 lialmonde.
lijo tsa mantsiboea
: 50 g ea liapolekose le liapole tse omisitsoeng, 20 g ea li-pistachio kapa lialmonde (kapa mefuta e 'meli ea linate ka bongata bo lekanang).
Letsatsi la bone, lenane le tsamaisana le letsatsi la bobeli.
Lijo tsa hoseng
: 50 g ea morara o omisitsoeng o tsoakiloeng le prunes, 40 g ea lipere tse omisitsoeng, 20 g ea walnuts.
ja lijo tsa motšehare
: 30 g morara o omisitsoeng ka prunes, libanana tse 20 g, 10 g walnuts.
lijo tsa mantsiboea
: 70 g morara o omisitsoeng ka prunes, 30 g lipere tse omisitsoeng, 20 g walnuts.
Seneke-thapama
: 40 g ea morara o omisitsoeng ka prunes, 30 g ea libanana tse omisitsoeng, 10 g ea walnuts.
lijo tsa mantsiboea
: 60 g morara o omisitsoeng ka prunes, 50 g lipere tse omisitsoeng, 20 g walnuts.
А ka letsatsi la bohlano mohlomong ke menu e latelang.
Lijo tsa hoseng
: 80 g, lifeiga, li-prunes le li-apricot tse omisitsoeng tse tsoakiloeng, 40 g ea li-cashews le makotomane.
ja lijo tsa motšehare
: 30 g ea lifeiga, li-prunes le liapolekose tse omisitsoeng (kapa tholoana e le 'ngoe e omisitsoeng eo u ka e khethang), 20 g ea li-cashews.
lijo tsa mantsiboea
: hoo e ka bang 100 g ea lifeiga, liapolekose tse omisitsoeng le lipalesa, 20 g ea makotomane.
Seneke-thapama
: 50 g ea lifeiga, lipalesa le liapolekose tse omisitsoeng, 20 g ea makotomane.
lijo tsa mantsiboea
: 100 g liapolekose tse omisitsoeng, lifeiga le prunes, hammoho le li-cashews tse 30 g.
Lijo tse omisitsoeng tsa litholoana tsa lijo li hanyetsana
Ho ke ke ha khoneha ho latela lijo tse omisitsoeng bakeng sa batho ba nang le mathata a mala, lefu la tsoekere.
Kaha lijo tsena li feteletse haholo, ho molemo ho buisana le ngaka pele u lula ho eona.
Melemo ea lijo tse omisitsoeng tsa litholoana
Melemo ea lijo tse omisitsoeng tsa litholoana e kenyelletsa taba ea hore lijo tsohle tse lumelletsoeng li na le limatlafatsi tse ngata. Ha re luleng ho sena ka botlalo.
1. Mohlala, tholoana e tsebahalang e omisitsoeng joalo ka liapolekose tse omisitsoeng e tsejoa ka ho ba le phello e ntle masoleng a 'mele, ho fokotsa menyetla ea mafu le mafu a fapaneng. Li-apricot tse omisitsoeng li thibela phokolo ea mali, li na le phello e ntle tsamaisong ea pelo le methapo. E boetse e na le magnesium, calcium, vithamine A, potasiamo. Lintho tsena li matlafatsa moriri, li etsa hore letlalo le phele hantle 'me li phatsime haholoanyane, hape li na le phello e ntle ponahalong e akaretsang.
2. Lipurumu li na le livithamini tsa sehlopha A, B, C, E, fiber, e na le phello ea choleretic. E boetse e ntlafatsa metabolism (e leng eona ea bohlokoa bakeng sa ho theola boima ba 'mele) mme e thusa ho fokotsa ho kenella' meleng.
3. Lifeiga li thusa ho ntlafatsa tšilo ea lijo, li fokotsa tlala, hape li thusa ho se je ho tlōla. Lifeiga li na le liminerale tse fapaneng, fructose, tsoekere le lintho tse ling tse thusang 'mele.
4. Lihlahisoa li thusa ho matlafatsa moriri, ho ntlafatsa bophelo ba bona, ho ntlafatsa silika le ho hohela. Ntle le moo, tholoana ena e omisitsoeng e thusa ho hloekisa mala le ho nontša 'mele ka iodine.
5. Liperekisi tse omisitsoeng, monokotsoai, lipere tse omisitsoeng ke lijo tse nang le likhalori tse tlase tse tlosang li-radionuclide le lintho tse ling 'meleng tse ka lematsang bophelo bo botle.
6. Linate li boetse li ruile ka litšobotsi tse fapaneng tse ntle. Lijo tse nang le walnuts le makotomane, lialmonde, li-cashews, li-pistachio li tla thusa 'mele oa hau ho eketsa ho hanyetsa maloetse a fapaneng, ho tlatsa' mele ka livithamini, hape ho thusa ho hloekisa sebete.
7. Mabapi le litšobotsi tse tobileng tsa lijo lijong tsena, ho bohlokoa ho hlokomela hore ho lula litholoana tse omisitsoeng ho kenya letsoho ho theoleng boima ba 'mele. Ho boloka litlhokahalo tsohle ka mokhoa o tiileng, o ka theola boima ba 'mele ho fihla ho kilogram e le' ngoe ea boima bo feteletseng ka letsatsi. Ehlile, ntlha ena e kanna ea se ke ea etsahala haeba boima bo feteletseng, joalo ka hona, bo le sieo. Ho theola boima ba 'mele ka nako eo, ehlile, u tla etsa joalo, empa ka lebelo le sa bonahaleng.
8. Ntle le ho theola boima ba 'mele, o tla folisa' mele oa hau mme o tlose k'holeseterole e mpe, ka lebaka la litšobotsi tse ngata tse ntle tsa linate le litholoana tse omisitsoeng, tse hlalositsoeng kaholimo.
Likotsi tsa Lijo Tse Fumisitsoeng tsa Litholoana
Empa lijo tsena li ne li se na mathata, joalo ka litsamaiso tse ling tsohle tsa tahlehelo ea boima. Hlokomela hore lenane le ntse le sa leka-lekana, 'me mokhoa ona oa ho tlosa boima bo feteletseng ha o tšoanele motho e mong le e mong.
Ho iphepa hape ka litholoana tse omisitsoeng
Ho ja litholoana tse omisitsoeng hape, haeba o ntse o batla ho theola boima ba 'mele ka tsela ena, ho molemo hore o se ke oa feta matsatsi a 10 hamorao. Haholo-holo haeba u pholohile matsatsi ohle a 5. Leha ho le joalo o fetelletse ebile o hole le phepo e nepahetseng. Se ke oa nkeha!