Hlabula, ntho e thata ka ho fetesisa ho ipoloka ke ho hanela liteko tsohle nakong ea bohloeki bo sa feleng le tse atisang ho beha molumo lijong tsohle. Leha ho le joalo, ho ke ke ha khoneha ho qeta lehlabula u hana limemo! Ho thoe'ng haeba u ka ithuta ho khetha ka nepo? Malebela ke ana a bonolo empa a sebetsang hantle haholo a ho natefeloa mantsiboea a monate le ba lelapa kapa metsoalle, ntle le ho loma menoana ea hau!

Hlokomela: Lijo tse entsoeng ka marang-rang tse kang li-crisps kapa li-snacks tse se nang boleng ba phepo le tseo e leng lira tse hlapanyelitsoeng tsa mohala oa hau! Hape hlokomela hore o se sebelise hampe litholoana tsa oleaginous (mehloaare, lialmonde, makotomane, li-cashews kapa li-pecans, jj.) Tse potlakisang khalori ea 45% ka lipids (mafura) ka karolelano.

Kamehla beha meroho e tala tafoleng: tamati ea ciliegia, radishes, lithupa tsa rantipole, likomkomere, celery, lihlopha tsa cauliflower, jj. tapenade ka li-anchovies kapa ntle le eona 'me e' ngoe e entsoe ka caviar ea meroho (tamati, li-eggplant, u na le khetho!). Hummus le eona ke papali e sireletsehileng, joalo ka meroho e halikiloeng (pelepele, pelo artichokes, li-mushroom tse nang le marine, jj.)

1. Beha makhasi a endive ka platter e kholo ebe u a beha ka har'a lesoba la chisi ka litlama tse ntle kapa motsoako oa tuna / tamati / mayonnaise e iketselitsoeng, mohlala. Phekolo e netefalitsoeng

2. Bakeng sa toast, nahana ka ho sebelisa likhae tsa likomkomere ho nka sebaka sa bohobe. Ka holimo, o ka eketsa mefuta eohle ea liphatlalatso, ka ho khetheha e iketselitsoe: tuna rillette, sardine cream, guacamole kapa esita le tzatzíki ka mohlala.

3. Haeba u khetha ho hasana lisuphamaketeng, etsa bonnete ba hore li na le mafura a ka tlase ho 25% (lipids), ka tlase ho 600 mg ea sodium (kapa 1,5 g ea letsoai) ho 100 g le tse entsoeng ka oli ea soneblomo ea boleng bo holimo. .