Bohlokoa ba lijo tsa soya
Ha u ja lijo tsa soya, u fokotsa haholo lijo tsa hau tsa mafura le lik'habohaedreite, u eketsa lijo tsa hau tsa litholoana le meroho, 'me u nkele liprotheine tsa liphoofolo le lihlahisoa tsa lebese sebaka ka lilekane tsa soya.
Melemo ea lijo tsa soya:
- E leka-lekane lijong tse ka sehloohong tsa lijo;
- E na le lihlahisoa tse fumanehang;
- Ho le bonolo ho e jara;
- Ha e tsamaee le tlala;
- E kenya letsoho ho tloaeleng metabolism ea mafura, ka lebaka la boteng ba lecithin;
- E thusa ho fokotsa boteng ba k'holeseterole e mpe 'meleng;
- E na le phello e fokolisang;
- E khothalletsa ho theola boima ba 'mele le ho felisa boikhohomoso.
Chelete ea lijo tsa soya:
- Ho etsa lijo, o hloka soya ea boleng bo holimo, eseng e fetotsoeng ka liphatsa tsa lefutso;
- Lijo tsa soya ka linako tse ling li baka bloating le flatulence.
Litlhōlisano
Lijo tsa soya ha li lumellane:
- nakong ea bokhachane (phello ea lintho tse kang lihormone tse soya ka lesea le sa tsoa emoloa li baka ngongoreho har'a lingaka: ho ka ba le phello e mpe);
- le mafu a tsamaiso ea endocrine;
- ka karabelo e hananang le lihlahisoa tsa soya le soya.
Lenaneo la lijo tsa soya
1 letsatsi le
Lijo tsa hoseng: 1 khalase ea lebese la soya, li-croutons tse ling.
Lijo tsa motšehare: soya goulash, 2 litapole tse phehiloeng, 1 apole.
Lijo tsa mantsiboea: nama e phehiloeng ea soya, salate ea meroho, apole e le 1.
2 letsatsi le
Lijo tsa hoseng: poro ea buckwheat e nang le lebese la soya.
Lijo tsa motšehare: 1 soy cutlet, lihoete tse 2 tse phehiloeng, apole e le 1 le lamunu e le 'ngoe.
Lijo tsa mantsiboea: nama ea soya e phehiloeng, salate ea meroho, 1 khalase ea lero la apole.
3 letsatsi le
Lijo tsa hoseng: motoho oa raese o nang le lebese la soya.
Lijo tsa motšehare: salate ea linaoa, rantipole e nang le tranelate e bolila le soy sauce.
Lijo tsa mantsiboea: tlhapi e phehiloeng, k'habeche le salate ea pepere, khalase e le 1 ea lero la apole.
4 letsatsi le
Lijo tsa hoseng: khalase ea lebese la soya, li-crouton tse 2.
Lijo tsa motšehare: sopho ea meroho, salate ea beet, 1 apole.
Lijo tsa mantsiboea: 2 litapole tse phehiloeng, soya goulash, 1 apole.
5 letsatsi le
Lijo tsa hoseng: chisi ea soya kapa cottage chisi, tee kapa kofi.
Lijo tsa mots'eare: sootho cutlet, salate ea meroho e nang le tranelate e bolila.
Lijo tsa mots'eare: sopho ea meroho, chisi ea soya, khalase e le 1 ea lero la apole.
6 letsatsi le
Lijo tsa hoseng: khalase ea lebese la soya, croutons.
Lijo tsa mots'eare: soya goulash, salate ea meroho le oli ea meroho.
Lijo tsa mantsiboea: puree ea pea, salate ea meroho le oli ea meroho.
7 letsatsi le
Lijo tsa hoseng: linaoa tse phehiloeng, salate ea meroho, tee kapa kofi.
Lijo tsa mots'eare: soya chop, salate ea meroho e nang le tranelate e bolila.
Lijo tsa mantsiboea: nama e phehiloeng, lekhapetla la linaoa, apole e le 1 le lamunu e le 'ngoe.
Malebela a sebetsang:
- Lijo tsa soya li sebetsa haholo ha li fapanyetsana le matsatsi a ho itima lijo ka kefir.
- Ha o kopantsoe le koetliso e tloaelehileng ea 'mele, o ka fokotsa botenya ba mafura a ka tlasa letlalo mme oa fana ka tlhaloso e ntle ea mesifa.
- Noa bonyane lilithara tse 2 tsa metsi a se nang khase letsatsi ka leng la lijo.
- Boholo ba ho sebeletsa bo lokela ho bolokoa bo le nyane. Litsebi tse ling tsa phepo ea lijo li khothaletsa hore sejo se le seng le metsoako eohle e se be boima ba ligrama tse fetang 200 ka boima ba 'mele.
- Ja lijo tse lokisitsoeng tsa soya ka letsatsi lona leo - lijo tsa soya lia senyeha.
- Lihlahisoa tsa soya ha li na lehlakore ka tatso, kahoo etsa bonnete ba hore u sebelisa li-seasoning.
- Se ke oa ja lijo tsa soya khafetsa: makhetlo a 2-3 ka selemo ho lekane.
Haeba, ntle le ho ja lijo, hape u bapala lipapali ka mafolofolo le khafetsa, mohlomong u kile ua utloa ka protheine ea soya lijong tsa lipapali, moo ho sebelisoang li-protein tsa soya. E na le li-amino acid tsohle tsa bohlokoa, tse ka bapisoang le li-amino acid tsa lebese, nama le mahe. Leha ho le joalo, haeba u se na tlhokahalo ea motho ka mong ea ho tlohela protheine ea liphoofolo (mohlala, haeba u se motho ea jang meroho), joale tšebeliso ea phepo ea lipapali e nang le protheine ea soya ka sebopeho ke khetho e feletseng bakeng sa hau. U ka kenyelletsa soya lijong tsa hau tsa letsatsi le letsatsi ntle le ho khaola nama le lihlahisoa tsa lebese.