Tse ka Hare
- Litlhoko tsa lijo tsa morara
- Lenaneo la lijo tsa morara
- Lijo tsa phepelo e thata ea morara
- Lijo tse bonolo tsa morara
- Lijo tsa phepo ea morara oa curd
- Mokhoa oa phepo ea lebese la morara oa litholoana
- Litlhaloso tse amanang le lijo tsa morara
- Melemo ea phepo ea morara
- Likotsi tsa lijo tsa morara
- Ho etsa lijo tsa morara bocha
Ho theola boima ba 'mele ho fihlela ho 3 kg ka matsatsi a 3.
Kakaretso ea likhalori tsa letsatsi le letsatsi ke 650 Kcal.
Ho tloha mehleng ea khale, morara o tsebahala ka ho sebelisa meriana. Empa le hajoale, ke batho ba fokolang feela ba tsebang hore melee ena ha e thuse feela ho ntlafatsa bophelo ba bona, empa e boetse e thusa ho theola boima ba 'mele. Haeba u hloka ho theola liponto tse sa hlokahaleng, 'me u rata morara, lijo tsa morara ke tsela ea hau ea ho fumana tumellano e lakatsehang.
Litlhoko tsa lijo tsa morara
Lijo tse thata tsa morara e lumella matsatsi a 3-4 (ho sa rateheng ho e khomarela nako e teletsana) ho theola liponto tse ling tse 2. U hloka ho ja hararo ka letsatsi, ha u ntse u noa lilithara tse 1,5-2 tsa metsi a hlakileng. Letsatsing la pele la ho ja, o hloka ho ja 500 g ea morara, ka la bobeli - 1 kg, ka la boraro - 1,5 kg. Haeba u batla ho qeta letsatsi la bone la lijo, etsa lijo tsa hae tse 1-1,5 kg tsa monokotsoai.
Ho na le khetho e thata haholo ea ho theola boima ba 'mele ka morara. Lijo tse bonolo tsa morara matsatsi a 7 a tšoarellang a tla tlosa 'mele oa lik'hilograma tse 2-3. Mona, lenane le se le ntse le ithorisa ka mefuta e mengata le lisebelisoa tse leka-lekaneng. Ho kgothaletswa ho ja makhetlo a 3 ka letsatsi. Ntle le monokotšoai oa rona oa phepo, o ka kenyelletsa nama e se nang mafura le tlhapi, lebese le nang le mafura a tlase le lijo tse ling tse phetseng hantle lijong tsa hau (sheba karolo ea Lijo tsa Lijo).
Haeba u rata lihlahisoa tsa lebese le litholoana, u ka etsa menu ka ho kenya letsoho ha bona. ho na le curd-morara 'me lijo tsa lebese la litholoana tsa morara, tseo hape li sa lokelang ho lula nako e telele ho feta beke. Likhethong tsena tse kopaneng tsa ho ja, o ka ja makhetlo a mane ka letsatsi. Boima ba 'mele bakeng sa nako e boletsoeng ke 4-4 kg.
Mofuteng ofe kapa ofe oa phepelo ea morara, boikoetliso ba 'mele ho boloka molumo oa mesifa, esita le boikoetliso bo bonolo, bo ka se be bobebe.
E le hore liponto tse eketsehileng li se ke tsa khutla hape, 'me ha ho na litšitiso mosebetsing oa tšilo ea lijo, ho hlokahala hore o tsoe ka mokhoa o boreleli. Se ke oa etsa hang hang kamora ho ja lijo tse mafura, tse tsoekere, tse nang le letsoai le fetelletseng kapa tse halikiloeng. Tsebisa lijo tse ncha hanyane ka hanyane 'me u leke ho thea lijo tsa hau lijong tse phetseng hantle, tse se nang mafura. Ehlile, se ke oa lebala ka morara mme o phele ka mokhoa o phetseng hantle oa bophelo.
Lijo tsa phepelo e thata ea morara
Matsatsi ohle re ja morara feela ka bongata bo fanoeng ka tlase.
letsatsi 1
Lijo tsa hoseng: 150 g.
Lijo tsa mots'eare: 200 g.
Lijo tsa mantsiboea: 150 g.
letsatsi 2
Lijo tsa hoseng: 300 g.
Lijo tsa mots'eare: 400 g.
Lijo tsa mantsiboea: 300 g.
letsatsi 3
Lijo tsa hoseng: 500 g.
Lijo tsa mots'eare: 500 g.
Lijo tsa mantsiboea: 500 g.
Lijo tse bonolo tsa morara
letsatsi 1
Lijo tsa hoseng: 150 g ea morara; khalase ea yogurt e se nang mafura a mangata; likhaba tse 'maloa tsa muesli e se nang tsoekere; namunu.
Lijo tsa mots'eare: 200 g ea mokopu o besitsoeng; sengoathoana sa nama e omeletseng e phehiloeng; Li-walnuts tse 2-3; 100 g makhasi a lettuce; 100-150 g ya morara.
Lijo tsa mantsiboea: 100-150 g ea morara kapa monokotsoai o mong; 100 g ea khoele e phehiloeng ea kana.
letsatsi 2
Lijo tsa hoseng: 2 tbsp. k. chisi e nang le mafura a tlase e nokiloeng ka yogurt e se nang letho; 150 g ea morara.
Lijo tsa mots'eare: 2 tbsp. k. raese e phehiloeng; 100 g ea shrimp e phehiloeng; sehlopha se senyane sa morara.
Lijo tsa mantsiboea: 150 g ea litapole, e phehiloeng kapa e besitsoeng ka lihoete le eiee (o ka tlatsa sejana ka 1 teaspoon ea tranelate e bolila ea bonyane ba mafura); 100 g ea morara.
letsatsi 3
Lijo tsa hoseng: mokotlana oa phofo o nang le selae sa chisi; 100 g ea chisi ea kottage le morara.
Lijo tsa mots'eare: 150 g ea litlhapi tse halikiloeng tsa tlhapi le palo e lekanang ea a hloekileng kapa sauerkraut; 100 g ea morara.
Lijo tsa mantsiboea: 150 g ea jelly e entsoeng ka maiketsetso kapa pudding e bobebe e nang le morara.
letsatsi 4
Lijo tsa hoseng: 100 g ea curd; selae sa bohobe bo mahoashe; 100 g ea morara.
Lijo tsa mots'eare: 200 g ea chisi ea kottage (o ka etsa casserole ka ho eketsa litholoana le monokotsoai ho chisi ea kottage); 100 g ea morara.
Lijo tsa mots'eare: 300 g ea sechu sa meroho (ntle le litapole) le palo e nyane ea nama ea kana; 100 g ea morara.
Hlokomela… Haeba u batla ho eketsa nako ea lijo ho matsatsi a 7, pheta phepelo ea lijo matsatsi 'ohle a mararo.
Lijo tsa phepo ea morara oa curd
Lijo tsa hoseng: yoghurt e mafura a fokolang ntle le li-additives.
Seneke: 200 g e se nang mafura.
Lijo tsa mots'eare: casserole ea chisi ea kottage le morara (o ka eketsa monokotsoai o mong).
Lijo tsa mantsiboea: 200-250 ml ea kefir.
Mokhoa oa phepo ea lebese la morara oa litholoana
Lijo tsa hoseng: tee kapa kofi e nang le lebese.
Seneke: likhaba tse 'maloa tsa chisi e nang le mafura a tlase; lesihla la morara.
Lijo tsa mots'eare: 200 g ea morara.
Lijo tsa mantsiboea: sehlopha sa morara (se ka nkeloa sebaka ke tholoana efe kapa efe eo e seng ea starchy).
Hlokomela… Haeba u lapile, u lumelloa ho noa khalase ea kefir kapa yogurt e nang le mafura a fokolang feela bakeng sa seneke sa thapama.
Litlhaloso tse amanang le lijo tsa morara
- Litlhaloso tse amanang le lijo tsa morara li kenyelletsa lisosa tsa mala le duodenal, gastritis (haholo-holo nakong ea ho mpefala), colitis, lefu la tsoekere le maloetse a mang a tebileng.
- U ke ke ua lula lijong tsa morara bakeng sa bana, bacha, batho ba baholo, basali ba baimana le ba anyesang
- Ke habohlokoa ho phekola ka hloko e khethehileng ho latela lijo tsa morara haeba ho na le stomatitis le mathata a mang a molomo oa molomo, botenya le mathata a pampiri ea meno.
Melemo ea phepo ea morara
- Lijo tsa morara li thusa ho lokisa palo ka nako e khuts'oane.
- U ka ntlafatsa 'mele ka nako e le' ngoe, ka lebaka la melemo e mengata ea monokotšoai ona. Morara o nkoa e le mohloli o motle oa livithamini A, B, C, E, K, lihlahisoa tsa folic acid (folate), liminerale tsa bohlokoa (calcium, selenium, phosphorus, iron). Morara o boetse o na le flavonoids, e leng li-antioxidants tse matla tse fokotsang botsofali ba 'mele le ho fokotsa litlamorao tse mpe tsa li-radicals tsa mahala. Li-vithamine le oli ea tlhaho li matlafatsa le ho nchafatsa lisele tsa 'mele, ka hona lingaka le litsebi tsa phepo eletsa ho ja monokotsoai o nang le letlalo le peo.
- Letlalo la morara le boetse le thusa ho hloekisa mala ka bonolo ho tsoa lipokellong tse kotsi. Morara, haholo morara o lefifi, o thusa ho matlafatsa tsamaiso ea pelo. Li-monokotsoai li eketsa boleng ba naetrojene maling a rona, ka tsela eo li fokotsa menyetla ea ho koaloa ha mali le ho thibela ho hlaseloa ke pelo. Mefuta e bobebe ea melee ena e na le phello e ntle mosebetsing oa sefuba le liphio, tlosa lehlabathe le feteletseng ho bona. Morara o na le phello e bonolo ea diuretic. Kalsiamo e matlafatsa meno le masapo, e fokotsa menyetla ea ho bola ha meno le ho robeha ha meno.
- Morara o sireletsa khahlanong le litlamorao tse mpe tsa mahlaseli a mahlaseli a kotsi. Li-fravonoids tse fumanoang monokotšoai li thusa ho eketsa mesebetsi e sireletsang ea letlalo, ho thibela ho chesa. Morara o fokotsa kotsi ea mofets'e oa letlalo. Li-monokotsoai tsena li ntlafatsa boemo ba phefumoloho, kahoo ho li ja ho bohlokoa haholo, ka mohlala, bakeng sa asthmatics.
- Morara o potlakisa lits'ebetso tsa ts'ebetsong, ho o nolofalletsa ho boloka boima bo fumanoeng. Ka lebaka la li-antioxidants, morara o thusa ho fokotsa tsitsipano ea methapo, ho loantša mokhathala le ho khutlisa matla. Morara o eketsa tšireletso ea 'mele, o ntlafatsa bophelo bo botle ka kakaretso.
- Ho monate ho ja morara, eseng feela ka lijo. Empa, haeba o sa batle ho fumana liponto, o hloka ho boloka tekano. Ha ho kgothaletswe ho nka lijo tse kholo ka morara; ho molemo ho e sebelisa lipakeng tsa tsona (li-monokotsoai tse kholo tse 15 ka 'ngoe) kapa ho noa khalase ea lero le sa tsoa khuoa.
Likotsi tsa lijo tsa morara
- Lijong tse thata tsa morara u ka tobana le hlooho e bohloko, tšitiso mosebetsing oa pampiri ea meno, ho nyoroa ho eketsehileng, bofokoli le tlala e matla.
- Morara ke monokotšoai oa linako tse ling. Haeba u batla hore lijo tse u tsoelang molemo li se ke tsa otla sepache sa hau, u ka li khomarela feela ka linako tse itseng tsa selemo.
- Boima bo boholo lijong tsa morara bo ke ke ba lahloa, 'me ka botenya haholo, hangata ho haneloa ho lula holim'a eona. Ka hona, haeba o hloka ho theola boima ba 'mele haholo, khetha mokhoa o mong oa ho theola boima ba' mele.
Ho etsa lijo tsa morara bocha
U ka leka mofuta ofe kapa ofe oa lijo tsa morara hape, empa u nke bonyane khefu ea khoeli.
sehr interessant, werde ich gleich probieren, zumal nur 4 Tage notwendig sind. Natürlich Sport le Lockerungsübungen nicht vergessen. Hab schon oft Trauben anstatt des Frühstücks oder des Mittagessens gegessen, war danach nicht mehr hungrig. Muß 4-5 K abnehmen, ich hoffe es klappt. Werde berichten.
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