Tse ka Hare
- Litlhoko tsa lijo tsa kharenate
- Lenaneo la lijo tsa kharenate
- Lijo tsa pomegranate blitz lijo
- Lijo tsa lijo tsa kharenate tsa beke le beke
- Lijo tsa pomegranate e hloekisang
- Litlhaloso tse amanang le lijo tsa kharenate
- Melemo ea lijo tsa kharenate
- Likotsi tsa lijo tsa kharenate
- Lijo tse tloaelehileng tsa kharenate
Ho theola boima ba 'mele ho fihlela ho 4 kg ka matsatsi a 5.
Kakaretso ea likhalori tsa letsatsi le letsatsi ke 830 Kcal.
Litholoana tse monate, tse monate tsa kharenate li tsebahala ka nako e telele. Ke khale li bitsoa litholoana tsa bophelo bo bolelele. 'Me liqhomane li ka boela tsa u thusa ho theola lik'hilograma tse sa hlokahaleng. Litholoana tsena li na le lik'halori tse tlaase 'me li khona ho tlosa chefo, chefo le lintho tse ling tse kotsi tse tsoang' meleng, tse bakang mathata a bophelo bo botle le boima bo feteletseng.
Litlhoko tsa lijo tsa kharenate
Mofuta oa pele oa kharenate mokhoa oa ho theola boima ba 'mele - lijo tsa blitz tsa matsatsi a mahlano... E fana ka ho bolokoa ha melao e thata e tiileng mme e u lumella ho lahlela ho fihlela ho 4 kg nakong ena e batlang e le khutšoanyane. Mokhoa ona o thehiloe lijong tse tharo ka letsatsi. Lijo tsa hoseng li bontša tšebeliso ea kharenate kapa khalase ea lero la tholoana ena, ka ho khetheha e sa rekoe ka lebenkele, empa e sa tsoa hatelloa. E le khetho ea ho qetela, etsa bonnete ba hore ha ho na tsoekere ho seno se rekiloeng, seo ka sebele se tla fokotsa mokhoa oa ho theola boima ba 'mele. Bakeng sa lijo tsa motšehare, o lokela ho ja fillet ea khoho le ho noa khalase ea lero la kharenate. 'Me lijo tsa mantsiboea li buelloa ka chisi e tlaase ea mafura a cottage le kharenate. Haeba u ikutloa u lapile, ho ja litholoana tse se nang starchy ha ho thibetsoe pakeng tsa lijo. Ho eletsoa hore lijo tsa mantsiboea li se ke tsa feta 19:00. Noa metsi a mangata a hloekileng a se nang carbonate letsatsi le leng le le leng. Lino tse ling, leha li se na tsoekere, li se li le betere.
Ke ts'episa ho theola bonyane liponto tse ling tse 4 hape lijo tsa kharenate beke le beke… O ithorisa ka lijo tse leka-lekaneng. Boleng ba matla ba menu le bona bo batla bo phahame, ka hona, o hloka ho lula ho eona nako e telele. Ho ea ka melao ea eona, o tla hloka ho ja buckwheat, tlhapi e mafura le nama, hammoho le likharenate, u li tlatse ka palo e nyane ea litholoana tse ling, 'me u noe lero la kharenate. Ke habohlokoa ho hlokomela hore ho kgothaletswa ho noa lero la kharenate ka mor'a lijo, kaha e na le matla a ho senya takatso ea lijo. Ho noa seno-mapholi pele ho lijo ho ka etsa hore ho be thata ho fumana tekanyo e lekaneng ea lijo tse fanoeng. Ho kgothaletswa ho ja ka makhetlo a 5 ka letsatsi, ho hlophisa hoo e batlang e le menu e tšoanang matsatsing ohle a lijo.
Ho molemo ho hana letsoai, ka lekhetlo la pele le phetolelong ena ea lijo tsa kharenate, kapa ho fokotsa haholo bongata ba lona lijong.
Bakeng sa ba phehelang sepheo, ha e le hantle, eseng ho theola boima ba 'mele, empa ho hloekisa' mele ka tsela ea tlhaho, e se e ntlafalitsoe phepelo e khethehileng ea kharenate… Nako ea eona ke libeke tse tharo. Haeba u sa loanele ho theola boima ba 'mele, u ke ke ua fetola lijo tse tloaelehileng. Empa, ehlile, ho ntlafatsa menyu ka tsela ea bohlokoa ho tla ba bobebe eseng feela bakeng sa palo, empa le bakeng sa mmuso. Thibelo feela ke ho leka ho se fetise lijo. Ha ua lokela ho tela letsoai ho hang, latela feela tekanyo. Leha ho le joalo, ho a khonahala ho qeta matsatsi a se nang letsoai. Sena se tla baka mekhoa e sebetsang ea phepelo ea kharenate. Ha u hloekisa, hangata ho nka li-kilogramme tse 'maloa bakeng sa nako ea ho ja. Ntle le moo, kotsi e boetse e na le boima, 'me lero la kharenate le potlakisa metabolism, e thusang ho fokotsa boima ba' mele. Ho latela melao ea lijo tsa kharenate tse hloekisang libeke tse tharo, matsatsi a 7 a pele lipakeng tsa lijo o hloka ho noa halofo ea khalase ea lero la kharenate makhetlo a mararo ka letsatsi. Bekeng ea bobeli, ho bohlokoa ho e etsa makhetlo a 2 ka letsatsi, 'me bekeng ea boraro ho lekane ho tlohela halofo ea khalase ea mokelikeli oa kharenate lijong tsa hau tsa letsatsi le letsatsi ebe o e noa hang ka letsatsi.
E le hore lijo tsa kharenate li se ke tsa thusa feela ho theola boima ba 'mele, empa hape li ruise' mele molemo, ho bohlokoa haholo ho khetha litholoana tse nepahetseng. Ela hloko litšobotsi tse ka sehloohong tse ka hlahlojoang ho butsoa le bocha ba kharenate.
- 'Mala oa letlalo le boemo
Kharenate e butsoitseng e lokela ho ba le 'mala o mofubelu o khanyang kapa oa burgundy ntle le mapetso kapa litšitiso. Haeba 'mala oa kharenate o bobebe haholo, ha o so ka oa hola. 'Me matheba a lekhapetleng le mapetsong ke bopaki bo tobileng ba litholoana tse butsoitseng haholo.
- Boima le boholo ba liqhomane
Ha u khetha tholoana, bapisa boima ba eona le litholoana tse ling tse batlang li lekana ka boholo. Likharenate tse boima le tse kholo li na le lero le tastier ho feta tse ling tse bobebe le tse nyane.
- Molumo oa seqhomane se phaphatha
Tlanya habobebe letlalo la kharenate ka monoana oa hau. Litholoana tse butsoitseng li lokela ho etsa molumo oa tšepe (joalo ka ha eka o etsa sena ka setshelo sa tšepe). Sena ke, haholo-holo, ka lebaka la dikahare tsa lero le leholo. Haeba molumo o le lerootho, joale kharenate ha e butsoitse.
- Ho tiea ha garnet
Nka tholoana letsohong la hao 'me u e pete ka bonolo. Garnet e nepahetseng e tlameha ho ba e tiileng le e tiileng ka ho lekaneng. Empa, haeba a le sehlōhō haholo kapa, ho fapana le hoo, a le bonolo, sena se bontša ho se hōle ha hae kapa boemo bo feteletseng, ka ho latellana. Ho phethoa ka mokhoa o nepahetseng ha mokhoa oa kharenate ho bolela ho eketseha ha sekhahla sa lijana tse jeoang le lihlahisoa tse neng li thibetsoe pele. Ka mor'a lijo, haeba u batla, u ka itumella phofo, monate le mafura, le lijo tse ling tseo u li ratang, empa ka mokhoa o itekanetseng le hoseng. Tabeng ena, boima bo feteletseng bo ke ke ba kokota menyako ea hau nako e telele.
Lijo tsa pomegranate blitz lijo
Lijo tsa hoseng: kharenate kapa khalase ea lero la kharenate.
Lijo tsa mots'eare: ho fihlela ho 200 g ea khoele ea khoho, e phehiloeng kapa e halikiloeng; hoo e ka bang 200 ml ea lero la kharenate.
Lijo tsa mantsiboea: 100 g e se nang mafura kapa mafura a se nang mafura a se nang li-additives; khalase ea lero la kharenate kapa tholoana e kholo ka sebopeho sa eona se hloekileng.
Lijo tsa lijo tsa kharenate tsa beke le beke
Lijo tsa hoseng: 150 g ea buckwheat e phehiloeng ka metsing (boima bo nkoa bo se bo lokisitsoe); khalase ea lero la kharenate le sa tsoa hatisoa.
Snack: apole kapa pere (e ka nkeloa sebaka ke khalase e le 'ngoe ea yogurt e se nang letho).
Lijo tsa motšehare: 150 g ea buckwheat e nang le selae sa nama e phehiloeng kapa e halikiloeng (khoho kapa veal) kapa tlhapi e mafura; khalase ea lero la kharenate.
Sejo sa motshehare: panana e nyane.
Lijo tsa mantsiboea: ligrama tse 150 tsa motoho oa buckwheat le dill, parsley le litlama tse ling.
Pele u robala: haeba u lakatsa u ka noa khalase ea mafura kapa 1% kefir.
Lijo tsa pomegranate e hloekisang
Beke ea pele
Lijo tsa hoseng: oatmeal e nang le litholoana tse omisitsoeng; kopi ea tee e tala le li-crisps tse 'maloa tsa lijo-thollo.
Seneke: khalase ea halofo ea lero la kharenate.
Lijo tsa motšehare: karolo ea raese e phehiloeng le selae sa nama ea khomo e halikiloeng; likomkomere-tomate salate e nōkiloeng ka oli e nyenyane ea meroho.
Seneke: khalase ea halofo ea lero la kharenate.
Seneke sa thapama: likhaba tse 'maloa tsa chisi e nang le mafura a tlase e nang le likotoana tsa apole, e kolobisitsoeng ka yogurt ea tlhaho kapa kefir; kopi ea tee ea litlama.
Seneke: khalase ea halofo ea lero la kharenate.
Lijo tsa mantsiboea: k'habeche e entsoe ka khamphani ea likhoho le li-mushroom; likomkomere tse 'maloa tse ncha; halofo ea kharenate kapa litholoana tse ling (ka ho khetheha e seng starchy); tee e tala.
Beke ea bobeli
Lijo tsa hoseng: motoho oa buckwheat o phehiloeng ka lebese, moo o ka eketsang 1 tsp. mahe a linotši a tlhaho kapa jeme; likhae tse 'maloa tsa chisi e sa tšeloang letsoai; kofi kapa tee e fokolang.
Seneke: khalase ea halofo ea lero la kharenate.
Lijo tsa motšehare: sekotlolo sa borscht ea meroho; zucchini e phehiloeng; sengoathoana sa bohobe ba rye; khalase ea kefir kapa tee.
Seneke sa thapama: liapolekose tse seng kae tse omisitsoeng le halofo ea khalase ea yoghurt ea tlhaho.
Seneke: khalase ea halofo ea lero la kharenate.
Lijo tsa mantsiboea: tlhapi e halikiloeng e halikiloeng kapa lijo tsa leoatleng; salate e kenyelletsang likomkomere, k'habeche e tšoeu, litlama, oli e nyenyane ea meroho le lero la lemone; tee e tala.
Beke ea boraro
Lijo tsa hoseng: li-toast tse 2 tse nang le chisi e nang le mafura a tlase kapa jeme; apole kapa pere; tee e tala kapa kofi e fokolang.
Snack: khalase ea kefir; kharenate kapa lamunu.
Lijo tsa mots'eare: sopho e nang le moro oa kana oa mafura a tlase o nang le meroho; salate ea tamati, pepere ea tšepe le chisi ea tofu; kopi ea tee.
Seneke sa thapama: halofo ea khalase ea lero la kharenate.
Lijo tsa mantsiboea: raese kapa buckwheat e nang le litlama le litamati tse 'maloa; tee e tala.
Litlhaloso tse amanang le lijo tsa kharenate
- Lijo tsa kharenate ha lia lokela ho sebelisoa ke batho ba nang le asiti e eketsehileng ea mpa, seso sa duodenal kapa gastritis.
- Ho kgothaletswa hape ho lahla tsela ea kharenate ea ho fetola palo nakong ea bokhachane, ho hlahisa lebese, bocheng le botsofaling.
- Hape hoa hlokahala ho ela hloko taba ea hore lero la tholoana ena ke la lihlahisoa tsa allergenic. Haeba, ha u se u qalile ho boloka melao ea lijo, u hlokomela ho senyeha ha bophelo bo botle (hangata bo bonahatsoa ke ho fihla ha nko), etsa bonnete ba hore u khaotse.
- Ka kakaretso, ho ke ke ha e-ba kotsi ho ikopanya le setsebi se tšoanelehang maemong afe kapa afe ho netefatsa hore mokhoa ona o ke ke oa lematsa 'mele.
Melemo ea lijo tsa kharenate
- Lijo tsa kharenate lia khahlisa hobane ka nako e khuts'oane li ts'episa ho theola boima ba 'mele ntle le ho qobella' mele ho lahleheloa ke likarolo tsa bohlokoa. Taba ea mantlha ha se ho tsoelapele ka mefuta ea mekhoa nako e telele ho feta nako e khothalletsoang.
- Ke habohlokoa ho hlokomela hore motho ea ka sehloohong oa lijo - kharenate - o na le matla a maholo a ho folisa. Ho noa khalase e le 'ngoe feela ea lero la kharenate kapa litholoana ho ka ntlafatsa bophelo ba hau haholo.
- Lisebelisoa tse sebetsang tsa kharenate:
- phello ea tonic le tonic 'meleng;
- keketseho ea haemoglobin ka mali;
- matsapa a metabolism;
- ho tlosa lipalo tsa atherosclerotic le ho thibela ho theoa ha tse ncha;
- pholiso ea pele ea matla a mmele kamora mafu a tšoaetsanoang;
- ho hloekisa 'mele le ho o tlatsa ka livithamini tse ngata;
- ho thibela ketsahalo ea ho ruruha ho feteletseng;
- thusa ho felisa mekhoa ea ho ruruha ea pampitšana ea meno;
- phello ea antipyretic;
- tlhoekiso ea lentsoe (mohlala, libini le baphatlalatsi);
- Tsosoloso ea mosebetsi o nepahetseng oa mala;
- phokotso ea matšoao a ho ilela khoeli;
- Li-antioxidants tse nang le kharenate li thusa ho loants'a liketsahalo tsa botsofali ba pele ho nako ba 'mele.
- Ts'ebeliso e ntle ea likharenate le eona e ama ponahalo: manala a ba matla, mathata a mangata a letlalo a fetoha lefeela, moriri oa phela hantle 'me o matlafala, o hohela ka khanya ea ona le silika.
Likotsi tsa lijo tsa kharenate
- Lijo tsa kharenate ha li na litšitiso tse kholo. Ho joalo, ho bohlokoa ho lebala ka lijo tse lakatsehang tse nang le likhalori tse ngata nakoana.
- Empa nako ea mahlale (ntle le ho hloekisa) e nyane, mme nako ena, ha o batla ho theola boima ba 'mele, ha ho thata ho e mamella.
- Ka hloko, likharenate li lokela ho lebisoa ho ba nang le mathata a meno. Lero la kharenate le ka senya enamel ea meno. Kahoo, ka kutloisiso e khethehileng ea ho roala meno, ho molemo ho khetha mokhoa o mong oa ho theola boima ba 'mele kapa ho noa seno, o lula o sebelisa phaephe ea ho reka. Hape, ho e hlapolla ka metsi ho ka fokotsa litlamorao tse mpe tsa lero la kharenate ho enamel.
Lijo tse tloaelehileng tsa kharenate
Ho latela mokhoa oa matsatsi a mahlano kapa a supileng oa ho theola boima ba likharenate, bakeng sa monyetla o fokolang oa ho senya bophelo bo botle, o ka se khone ho feta hanngoe likhoeling tse ling le tse ling tse tharo. Empa phepelo ea kharenate e hloekisang libeke tse 3 ha e khothaletsoe ho feta hang ka selemo.