Lijo tsa Protasov

Maikutlo a ka, mohlomong a ikemetseng, ke hore ha ho na lijo tse nepahetseng! Haeba o hloka ho tlosa liponto tse eketsehileng, joale o hloka feela ho theha khaello ea khalori, ha ho sa tsotellehe hore na u tla fokotsa eng hantle - mafura, lik'habohaedreite kapa lijo tse itseng. Palo ea lijo, linako tse pakeng tsa lijo, joalo-joalo ha li bapale karolo ea bohlokoa.

Nakong ea ho lahleheloa ke boima ba 'mele, tekanyo ea matla, ka ho toba, ho fokotseha ha eona ha ho bapisoa le litšenyehelo tsa' mele, ke motheo. Empa ntle le sena, ho ntse ho e-na le linako tse ngata tsa motho ka mong tse bohlokoa haholo ts'ebetsong ea ho theola boima ba 'mele. Ena ke tšusumetso, ona ke molemo oa bobeli oa ho ba boima bo feteletseng, sena, qetellong, ke litšobotsi tse itseng tsa motho ka mong tsa mekhoa ea metabolic ea 'mele. Ke ka lebaka leo ke nkang tsela ea ho ja ka bophelo bo botle e le leano le nepahetseng nakong ea ho theola boima ba 'mele, 'me e bonolo haholo. Ena hase lijo tsa nako e khutšoanyane tse etselitsoeng nako e itseng le lithibelo tse itseng, empa pale e tsoelang pele ka ho kenyelletsa mekhoa e nepahetseng ea ho ja, ho tloaeleha ha boitšoaro ba ho ja le ho ba sieo ha "litšila tsa lijo" lijong.

Leha ho le joalo, motho a ke ke a iphapanyetsa ho tsebahala ha mananeo a fapaneng a lijo, ao ka linako tse ling, ho latela melao eohle, ho nahanoa ka li-contraindications le ho se be le temallo ea kelello le mathata a ho ja, a ka fanang ka litholoana tse ntle.

E 'ngoe ea mananeo ana, a thahasellisang ho ba batlang ho fokotsa boima ba' mele, ke lijo tsa Protasov.

Lijo tsa Protasov ke mokhoa oa "demokrasi" oa ho theola boima ba 'mele ka palo e fokolang ea li-contraindication.

Qetellong ea lekholo la mashome a mabeli la lilemo, koranta ea "Russian Israel" e ile ea hlaha sehlooho sa pele sa setsebi se tummeng sa phepo e nepahetseng Kim Protasov, se ileng sa fetola batho hobane se ile sa etsa hore ba nahanisise ka botlalo ka boitšoaro ba bona ba ho ja.

“Le se ke la etsa borapeli ka lijo. Khomo e tšesaane ha e e-so be tšephe,” polelo ea ngaka e ile ea luma joalo ka polelo. Ntle le polelo e thata ea 'nete, Protasov o ile a hlahisa ho sechaba lenaneo la phepo ea phepo e nepahetseng, ka tlhaloso ea lenane la beke le beke le lethathamo la lihlahisoa tse lumelletsoeng. Ho tloha ka nako eo, ka mor'a khatiso ea pele, lijo li 'nile tsa bitsoa ka tlhompho ea mongoli, "e na le" lebitso la eona ho fihlela kajeno.

Moko oa mokhoa

Lijo tsa Kim Protasov li etselitsoe libeke tse hlano. Ho fapana le mananeo a mangata a hlalosang (kefir, mahapu, likomkomere, apole, chokolete), mokhoa ona oa ho theola boima ba 'mele ha o bake khatello ea kelello' meleng, empa, ho fapana le hoo, o kenya letsoho ho theoheng ka mokhoa o hlophisitsoeng oa liponto tse eketsehileng ntle le ho senya bophelo bo botle.

Ho lahleheloa ke boima ba 'mele ho etsahala ka lebaka la ho felisoa ha lik'habohaedreite tse bonolo le mafura ho tsoa lijong. 'Me e itšetlehile ka tšebeliso ea meroho, litholoana, lihlahisoa tsa lactic acid tse nang le mafura a ka bang 5% matsatsing a pele a 14, hammoho le mahe, likhoho, nama, meroho ho tloha ka la 3 ho ea ho la 5 beke. Ntle le moo, lik'habohaedreite tse nang le index e phahameng ea glycemic, tse liehisang ts'ebetso ea ho theola boima ba 'mele, li qheleloa ka thoko ka ho felletseng lijong tsa motho ea theolang boima ba' mele. Ka lebaka la sena, hoa khoneha ho fokotsa mojaro ho manyeme, ka lebaka leo, mosebetsi oa eona o tloaelehile, litakatso tsa lipompong lia fokotseha.

Bongata ba protheine ka har'a menu e tlatsetsa ho chesoeng ha lisele tsa adipose le mohaho oa mesifa, 'me fiber eo e leng karolo ea meroho e tala e nolofatsa mokhoa oa ho senya lijo, e tlosa mokelikeli o feteletseng,' me e fana ka maikutlo a potlakileng a ho khora.

Lijo tsa Protasov li lumella libeke tse 5 ho sebetsana le li-kilogram tse 10 tse feteletseng, ha molemo oa eona o ka sehloohong ke hore ka mor'a hore lenaneo le fele, boima ha bo khutlele hape.

Hoa hlokomeleha hore cottage chisi, yogurt, meroho e ka jeoa neng kapa neng ha u batla. Ho tsoa ho lino tse nooang ho lumelloa ho noa metsi a hloekisitsoeng, tee e tala, kofi e fokolang ntle le tsoekere.

Ho latela litlhahlobo tsa ba theohileng boima ba 'mele, "ho sisinyeha" ho fetola tatso ea motho, ka lebaka leo, 'mele o tloaela ho ja lijo tse ncha tse phetseng hantle' me ha ho na takatso ea ho ja lijo tse thibetsoeng (lijo tse halikiloeng, tse mafura, phofo, confectionery).

Mongoli oa lijo o ile a bolela hore nakong ea ho keteka lijo tsa protheine-meroho, motho o lahleheloa ke boima ba 'mele feela joalokaha bo le molemo ka ho toba bakeng sa' mele oa hae. Ho fokotseha ho matla ha boima ba 'mele ho etsahala nakong ea matsatsi a 21 ho isa ho a 35.

Ho ea ka litlhaloso tsa litsebi tsa phepo e nepahetseng, ho kgothaletswa ho nka Protasov lijo selemo se seng le se seng bakeng sa morero oa ho thibela ho theola 'mele bakeng sa motho e mong le e mong, esita le ba se nang bothata ba ho ba boima bo feteletseng.

Melemo le likotsi

Ho sa tsotellehe taba ea hore "brawl" e ile ea thehoa qetellong ea lekholo la ho qetela la lilemo, e ile ea tsebahala feela qalong ea lekholo la XXI.

Melemo ea mokhoa ona:

• ho hloka lithibelo tse thata tsa lijo;
• ho fokotseha ha takatso ea monate "e kotsi";
• mefuta e mengata ea lihlahisoa tse lumelletsoeng;
• ho haha ​​​​mesifa (ts'ebetso ea 'mele e kopantsoeng le lithane tsa protheine ea mesifa ea mesifa);
• ho fumana liphello tse bonahalang ka mor'a beke ea bobeli ea ho theola boima ba 'mele;
• tloaelo ea metabolism;
• detoxification ea 'mele;
• ho tlala mala ka libaktheria le li-probiotics;
• ho eketseha ha libido;
• kgatello ya dijo;
• ho hloka khatello ea kelello ea kelello;
• ho felisoa ha pipitlelano (fiber, e fumanoang meroho, e susumetsa mala a mala);
• ho ntlafatsa boemo bo sebetsang ba letlalo;
• ho fumaneha (lihlahisoa tse lumelletsoeng, ho fapana le motsoako oa lijo tsa Matla, li ka fumanoa lebenkeleng lefe kapa lefe);
• sephetho se tšoarellang (ka ho tsoa ho nepahetseng);
• maikutlo a bobebe ka mora ho ja.

Ho sa tsotellehe melemo e mengata, lijo tsa Protasov, haeba li sa hlokomeloe ka mokhoa o sa lokelang kapa li sebelisoa maemong a "hanetsoeng", li ka lematsa 'mele.

Contraindications ho sebelisa mokhoa ona:

• seso sa ka mpeng, gastritis e sa foleng, duodenitis, esophagitis;
• ho se mamelle lactose;
• allergy ea protheine ea lebese;
• lefu tshilong ya dijo;
• majoe a liphio, li-bile ducts;
• lefu la pelo ea ischemic, khatello ea mali, atherosclerosis;
• ho halefa mala;
• ho ima le ho diabolololo;
• oncology.

Ho phaella moo, lijo ha li na liphoso.

Mathata a lijo:

• khaello ea lijana tse chesang nakong ea mohato oa pele oa lijo (ho tsosoa ha pancreatic dysfunction);
• ho ja lijo tse sa lekaneng tsa lik'habohaedreite (ka 80% ea linyeoe ho baka ho tsekela, mokhathala, bofokoli);
• tlhokahalo ea ho nka "bongata" ba lijo tsa meroho - ho feta kilogramme ka letsatsi (ho finyella khalori ea letsatsi le letsatsi);
• tlhokahalo ea ho qheleloa ka thoko ka ho feletseng ha joala;
• lijo tse monotonous.

Litsebi tsa phepo e nepahetseng li khothaletsa ka matla hore pele u sebelisa mokhoa ona oa ho theola boima ba 'mele, ithute ka hloko melemo ea eona, mathata, li-contraindication mme u buisane le ngaka ea hau.

Melao ea lijo

Kaha lijo tsa Protasov ha li behe lithibelo tse thata lijong, e le hore u finyelle sephetho se tšoarellang, ho hlokomeloa ka ho toba melao ea motheo. Tlōlo ea bonyane e 'ngoe ea tsona e liehisa mokhoa oa ho theola boima ba' mele 'me e u suthisetsa hōle le palo e lakatsehang likaleng.

Melao-motheo ea lijo tsa Kim Protasov

1. Khetha lihlahisoa tsa tlhaho tsa lebese. Lijo tse nang le li-additives tse kotsi li thibetsoe: starch, dyes, sweeteners, thickeners, flavor enhancers, flavors, stabilizers. Khetho e ntle ka ho fetisisa bakeng sa tšebeliso ea letsatsi le letsatsi ke lijo tse entsoeng lapeng.
2. Ela hloko tsamaiso ea ho noa. Ho susumetsa mala ka mpeng e se nang letho, ho kgothaletswa ho noa 500 milliliters ea metsi a hloekileng (metsotso e 30 pele ho lijo). Tloaelo ea letsatsi le letsatsi ea mokelikeli ke lilithara tse 2. Metsi a nooa ka likaroloana tse nyane (30-50 milliliters e 'ngoe le e' ngoe), kaha pele a ne a aba 70% ea molumo oa letsatsi le letsatsi halofo ea pele ea letsatsi. Ho hloka mokelikeli ho lebisa ho se leka-lekaneng ha li-hormone, ka lebaka leo, katleho ea ho theola boima ba 'mele e fokotsehile ka makhetlo a 2-3.
3. Kenyelletsa tšebeliso ea li-lozenges, li-lozenges kapa li-syrups tsa khohlela. Ho iphapanyetsa molao ona ho lebisa ho qaleng ha li-insulin tse susumetsang, 'me ka lebaka leo, ho eketseha ha tlala le takatso ea lijo tse monate.
4. E-ja feela lijo tse se nang mafura nakong ea mekhahlelo e 'meli ea pele ea lijo. Ka nako e ts'oanang, ho thibetsoe ho tlosa ka ho feletseng mafura "a phetseng hantle" ho tsoa ho menu, tloaelo ea letsatsi le letsatsi ke 30 grams.
5. Nka li-multivitamin complexes ho lefella khaello ea li-trace elements.
6. Lekola litaba tsa letsoai "le patiloeng" lijong. Ho feteletseng ha ntho ena ho lebisa ho boloka metsi 'meleng, ho hlaha ha edema le ho se sebetse ha pelo.
7. U se ke ua fetola taelo ea kamohelo ea lihlahisoa tse lumelletsoeng.
8. Lekola boemo ba mmele. Haeba hlooho e opang, mala a mala, bohloko sebakeng sa epigastric, khatello ea maikutlo, renal colic, ho se lekane ha ho ilela khoeli ho etsahala nakong ea lijo, o lokela ho buisana le ngaka hang-hang mme o sitise mokhoa oa ho theola boima ba 'mele.

Ho na le linako tse latelang tsa "brawl":

• mohato oa pele oa "Ho ikamahanya le maemo" (libeke tse 1 - 2);
• mohato oa bobeli oa "Ho theola boima ba 'mele" (libeke tse 3 - 5);
• Mokhahlelo oa boraro ke "Tsoa".

Kamora ho phetheloa ha mohato oa pele oa lijo, maemo a tsoekere ea mali a tloaeleha, 'me ka lebaka leo, takatso ea lijo tse tsoekere e fokotseha.

Ka lebaka la sena, ka matsatsi a 14 boima bo fokotsehile ka 2 - 3 lik'hilograma. Ho latela melao e boletsoeng ka holimo, nakong ea mohato oa bobeli oa "ho lokisa", ho tla thusa ho lahleheloa ke lik'hilograma tse ling tse 4 - 5. Leha ho le joalo, liphello li ka buisanoa feela ka ho tsoa ho nepahetseng ho tsoa lijong.

Nahana ka ho qaqileng tlhaloso ea beke.

Mokhahlelo oa pele

Lijo tsa matsatsi a 14 a latelang li na le lihlahisoa tsa lebese tse lomositsoeng feela tse nang le mafura a tsoang ho 0 ho isa ho 5% le meroho.

Seo u ka se jang sethaleng sa pele:

• makhasi a lettuce;
• paprika;
• li-eggplant;
• likhoele linaoa;
• zucchini;
• li-artichokes;
• dill ea parsley;
• k'habeche e tšoeu, k'habeche ea Beijing;
• inama;
• seleri;
• likomkomere;
• asparagus (ntle le Sekorea);
• Pepere ea Bulgaria;
• okra;
• kase e bitsoang Cottage cheese;
• yogurt;
• kefir;
• chisi;
• apole e tala (ha ho likotoana tse fetang 3 ka letsatsi le feela ka mor'a ho nka sejana se seholo);
• lehe (1 sengoathoana ka letsatsi).

Meroho ka ho khetheha e jeoa e le tala, maemong a feteletseng, phekolo e fokolang ea mocheso e lumelloa, mouoane.

Ha u sheba ka lekhetlo la pele, ka lebaka la thibelo e tiileng ea lihlahisoa, beke ea 1 e ka 'na ea bonahala e sa mamellehe, empa ha ho joalo. Ho tsoa ho lisebelisoa tse kaholimo, o ka lokisa li-cocktails tse ngata tse phetseng hantle, li-salads, lijo tse bobebe tse tla fapanyetsana menyetla.

Matsatsing a pele a 14, ho bohlokoa ho netefatsa hore karolelano ea lihlahisoa tsa lebese le meroho e jeoang e lekana le 1: 2.

Joaloka moaparo oa salate, sebelisa yogurt e sa tsoetsoeng e se nang mafura, lebese le besitsoeng le besitsoeng kapa lero la lemone.

E thibetsoe mothating oa pele:

• tsoekere, li-sweeteners;
• tlhapi ea nama;
• asene, sauces, mayonnaise, ketchup;
• rantipole ea Korea;
• boroso, boroso;
• lijo tsa leoatleng;
• lijana tse nang le gelatin;
• mahe a linotsi;
• lero la lebenkele le pakiloeng;
• lihlahisoa tsa soya;
• avocado;
• moro oa nama;
• lihlahisoa tsa lebese tse halikiloeng ka li-fillers, li-additives (muesli, litholoana).

Ha re nahana ka taba ea hore nakong ea pele 'mele o ikamahanya le lijo tse ncha' me nako ena ha e mamellehe habonolo, a re ke re hlahlobeng ka ho qaqileng lijo tsa ho theola boima ba 'mele letsatsi le leng le le leng.

Li-recipe tsa lijo tse lumelletsoeng tsa mohato oa pele

Ho fapanyetsana menyetla ea libeke tsa pele le tsa bobeli, re khothaletsa ho nahana ka lethathamo la lijana tse tsebahalang haholo tsa "Protasov".

Recipes bakeng sa ho lokisetsa bona

Beetroot

Lijo:

• likomkomere - li-pcs tse 1;
• pepere e khubelu - li-pcs tse 1;
• li-beet - likotoana tse 1;
• chisi - 100 g;
• motso oa ginger - 20 g;
• kefir - 50 ml;
• Lettuce - 40

Molao-motheo oa ho lokisetsa:

1. Ebola, khaola meroho le chisi.
2. Khala ea ginger.
3. Kopanya metsoako e sithabetseng ka setshelo se le seng.
4. Hlakola kefir ka limililithara tse 100 tsa metsi a batang, meroho ea nako.
5. Pele o sebeletsa, pholisa sejana ho likhato tse 18, khabisa ka meroho.

Salate ea Green Boat

Lijo:

• cottage chisi 5% - 200 g;
• pepere ea Bulgaria - likotoana tse 1;
• likomkomere - li-pcs tse 4;
• dile;
• letsoai;
• pepere;
• konofole.

Tatelano ea mekhoa ea theknoloji:

1. Khaola likomkomere ka bolelele ka likarolo tse peli, khaola peo ho tloha bohareng. Sila makhasi a hlahisoang.
2. Khaola pepere ea tšepe, dill mane.
3. Ebola konofolo, pepeta lero.
4. Lihlahisoa tse khabisitsoeng li kopane le cottage chisi, letsoai.
5. Lokisetsa liketsoana tsa likomkomere.
6. Ha u sebeletsa, sejana se ka khabisoa ka "seketsoana" se entsoeng ka selae se tšesaane sa chisi se kentsoeng ka leino la meno.

Lehe la Protasovsky le khabisitsoeng

Lijo:

• chisi e entsoeng - 20 g;
• lehe - likotoana tse 1;
• konofolo - 1 leino;
• letsoai.

Molao-motheo oa ho lokisetsa:

1. Pheha, pholile lehe la kana, khaola hammoho ka halofo. Tlosa yolk ho li-halves tse hlahisoang.
2. Konofolo e sila ka squeezer ea konofolo.
3. Lokisetsa ho tlatsa: kopanya chisi e qhibilihisitsoeng, yolk, konofolo, kopanya ka botlalo. Letsoai motsoako o hlahisoang.
4. Kenya ho tlatsa ka halofo ea protheine. Ha u sebeletsa, fafatsa ka chisi e thata.

Salate "e ncha"

Lijo:

• onion - likotoana tse 1;
• tamati - li-pcs tse 2;
• likomkomere - li-pcs tse 1;
• yogurt e se nang mafura ntle le li-fillers - 15 ml;
• radish - likotoana tse 1;
• meroho (dill, parsley);
• letsoai;
• pepere.

Tatelano ea popo:

1. Khaola meroho e tšesaane, e mene ka sekotlolo sa salate, kopanya.
2. Sila meroho, letsoai, pepere.
3. Kopanya likarolo tsohle tsa salate, nako le yogurt e sa tsoekere e se nang mafura ntle le li-fillers. Haeba o lakatsa, o ka eketsa lehe kapa chisi ho sejana.

lehlohonolo

Lijo:

• seleri;
• pepere e mosehla;
• likomkomere - li-pcs tse 2;
• lero la tamati - 150 ml;
• eiee - li-pcs tse 0,5;
• konofolo - 1 leino;
• lero la lemone - 15 ml.

Tatellano ea mosebetsi:

1. Hlakola onion le konofolo.
2. Likomkomere tse le 'ngoe, halofo ea pepere e khaotsoe ka likarolo tse 3, e behe ka blender. Eketsa onion, konofolo, tšela lero la langa le le lej, 50 milliliters ea metsi a hloekisitsoeng, chop ho fihlela e boreleli.
3. Khaola meroho e setseng, kopanya le meroho e mashed.
4. Eketsa gazpacho ho letsoai, pepere, nako le lero la lemone, khabisa ka celery ha e sebelisoa.

Omelet "Protasovsky"

Lijo:

• tsoekere - 150 g;
• lehe - likotoana tse 1;
• botala ba limela;
• letsoai.

Molao-motheo oa ho itokisetsa ke o latelang: otla lehe, eketsa lisebelisoa tsohle ho motsoako oa moea, kopanya, tšela sejana sa ho baka, kenya microwave metsotso e meraro.

Apple Kefir Smoothie

Lijo:

• sinamone;
• lero la lemone - 15 ml;
• apole - li-pcs tse 2;
• yogurt - 200 di ml.

Ho fumana seno se nang le liqhobosheane, o hloka ho kopanya metsoako, ho otla ka blender. Ha u sebeletsa, khabisa ka koena.

Mokhahlelo oa bobeli

Ka mor'a matsatsi a 14, menu ea lijo tsa Protasov e ba le liphetoho tse latelang: ligrama tse 300 tsa nama kapa tlhapi li kenngoa lihlahisoa tsa lactic acid, meroho e se nang starchy. Ka nako e ts'oanang, ha ho etsoa lijana, ho lokela ho hopoloa hore boima bona bo bontšoa ka foromo e tala.

Nama kapa tlhapi e ka belisoa, ea chesoa ka mouoane kapa ea behoa ntle le mafura. E thibetsoe ka thata ho e halika.

Sena se bakoa ke taba ea hore nakong ea ho pheha, sehlahisoa se nka mafura 'ohle, se fetoha lik'halori tse phahameng, se lebisa ho bokelleng mafura a' mele. Ka lebaka leo, mokhoa oa ho theola boima ba 'mele o khaotsa.

Ka ho kenyelletsa nama / tlhapi lijong tsa letsatsi le letsatsi, hoa hlokahala ho fokotsa bongata ba lihlahisoa tsa lactic acid tse jeoang ke karolo ea boraro. Ka nako e ts'oanang, "apole e tala" (likotoana tse 3 / letsatsi) le "lehe" (likotoana tse 1 / letsatsi) li boloka maemo a tsona. Ho phaella moo, sethaleng sa bobeli, u ka ja buckwheat, nyalothe, oatmeal.

Ho lokisa liaparo le li-sauces bakeng sa salate, sebelisa lero la lemone, oli ea meroho (sesame, linseed, mohloaare), tranelate - tlas'a thibelo.

Menu e qaqileng ea letsatsi, libeke tse 3

• lijo tsa hoseng - pizza ea lijo, tee e sa tsoekere;
• lijo tsa motšehare - salate ea beetroot le rantipole e nang le lilae tsa apole;
• lijo tsa motšehare - khoho e phehiloeng ka kefir;
• tee ea thapama - lero la apole le sinamone;
• lijo tsa mantsiboea - kuku ea tlhapi kapa poro ea buckwheat, coleslaw.

4 lijo tsa beke le beke

Ha ho lihlahisoa tse ncha tse hlahisoang ho menu, u lokela ho khomarela lijo tsa beke ea boraro. Ho lahleheloa ke boima ba 'mele ho etsahala nakong ena, kaha' mele o se o ntse o tloaetse ho ja lijo tse nang le lik'halori tse tlaase 'me o qala ho chesa mafura a' mele ka mafolofolo.

Menu ea mohlala libeke tse 4 le letsatsi:

• lijo tsa hoseng - salate le tuna, avocado;
• lijo tsa motšehare - apole e entsoeng ka cottage chisi;
• lijo tsa motšehare - khoho e khaotsoeng, salate ea beetroot e nang le konofolo;
• tee ea thapama - lero la tamati, lehe;
• lijo tsa mantsiboea - okroshka ho tloha meroho, litlama.

5 Thuto ea Libeke

Ho qala ka 29 ea letsatsi, mokhoa oa ho theola boima ba 'mele o "ea" ho fihlela qetellong. Lenaneo la beke ea ho qetela ea sethaleng sa bobeli le na le lijana le lihlahisoa tse tsebahalang. Ka nako e ts'oanang, maikutlo a tlala ha a hlahe, litakatso tsa tatso li fetoha, 'me ho bonahala ho bobebe ho tloha ho li-kilogramme tse theohileng.

Menu bakeng sa matsatsi a 5 a beke:

• lijo tsa hoseng - cottage cheese casserole;
• lijo tsa motšehare - lijo tse theolelang tsa apole le yogurt le sinamone;
• lijo tsa motšehare - soufflé ea tlhapi, motsoako oa k'habeche, lihoete, apole;
• seneke sa mantsiboea - mokopu o halikiloeng ka chisi;
• lijo tsa mantsiboea - oatmeal, apole.

Li-recipe tsa lijo tse lumelletsoeng tsa mohato oa bobeli

Re u hlokomelisa ka tlhaloso e qaqileng ea limenyemenye tsa "protas".

Pizza "Dietary"

Lijo:

• lehe - likotoana tse 1;
• cottage chisi 5% - 100 g;
• pepere ea Bulgaria - likotoana tse 1;
• tamati - likotoana tse 1;
• konofolo - 1 leino;
• yogurt - 100 ml;
• mosetareta;
• soda le ho e;
• letsoai.

Molao-motheo oa ho lokisetsa:

1. Otla lehe, eketsa letsoai, soda le ho e.
2. Kopanya chisi ea kottage ka limililithara tse 50 tsa yogurt, kenya motsoako oa lehe.
3. Tšela hlama ea "protheine" holim'a lakane ea ho baka, e chesoe ka ontong ka likhato tse 180 ho fihlela e le bonolo.
4. Pholisa motheo o lokiselitsoeng.
5. Halofo ea tamati, bell pepere e khaotsoe ka mehele.
6. Lokisetsa moriana: fetisa konofolo ka mochine oa konofolo, kopanya le mosetareta, letsoai, 50 milliliters ea yogurt. Etsa puree ea langa le le lej ho tloha halofo ea bobeli ea tamati. Eketsa ho sauce. Tlosa kuku ka moaparo o hlahisoang, beha meroho e halikiloeng ka holimo, fafatsa ka chisi ea cottage, beha pizza ka microwave metsotso e 5.
7. Ha u sebeletsa, khabisa ka meroho.

Khoho ea Kefir

Lijo:

• kefir - 200 ml;
• khoho ea khoho - 300 g;
• konofolo - 1 leino;
• linoko (basil, pepere ea chili, cloves, peo ea caraway, rosemary);
• letsoai.

Technology ea ho lokisetsa:

1. Hlatsoa, ​​khaola khoho ea khoho ka likarolo tse 3, u otloe.
2. Beha nama ka sejaneng, nako le letsoai, linoko, tšela kefir e le hore mokelikeli o koahele nonyana ka ho feletseng, u tsamaee lihora tse peli.
3. Preheat oven ho likhato tse 200.
4. Beha fillet ka foromo e thibelang mocheso, eketsa 50 milliliters ea marinade, pheha metsotso e 50.

Soufflé ea Litlhapi

Lijo:

• pollock fillet - 300 g;
• lehe - likotoana tse 1;
• lebese - 50 ml;
• letsoai;
• lero la lemone - 5 ml;
• linoko (eiee e omisitsoeng, coriander e fatše, thyme, pepere e chesang).

Tatellano ea litokisetso:

1. Khaola litlhapi ka likotoana tse nyane (2 cm x 2 cm), kenya hlobo.
2. Lehe, letsoai, linoko, otla lebese. Motsoako o hlahisoang o tšela litlhapi.
3. Preheat ontong, beha souffle ka ontong ka metsotso e 25. Bake ka likhato tse 180.
4. Ha u sebeletsa, khabisa ka lettuce, tamati ea ciliegia.

Salate ea lijo tsa leoatleng

Lijo:

• shrimp e omisitsoeng - 200 g;
• pepere e khubelu ea Bulgaria - li-pcs tse 1;
• yogurt ea skim ntle le li-additives - 100 ml;
• tamati - likotoana tse 1;
• lettuce - likotoana tse 1;
• chisi e thata - 30 g;
• lero la lemone - 5 ml;
• letsoai.

Tatellano ea mosebetsi:

1. Pheha li-shrimp, beha ho pholile.
2. Khaola meroho, chisi, meroho.
3. Kopanya metsoako, eketsa letsoai, linoko, yogurt, lero la lemone.

Li-Cutlets tsa Khoho e Khaotsoeng

Lijo:

• lehe - likotoana tse 1;
• khoho ea khoho - 300 g;
• Konofolo - li-clove tse 2;
• eiee - li-pcs tse 0,5;
• letsoai;
• senoko.

Technology ea ho lokisetsa:

1. Lokisetsa nama ea minced: kenya lisebelisoa tsohle ka sekotlolo sa blender, sila.
2. Etsa li-cutlets ka motsoako oa nama o hlahisoang.
3. Kenya ka boiler e habeli, chesa metsotso e 20.

Litlhapi tse halikiloeng ka meroho

metsoako

• fillet e putsoa - 300 g;
• kefir - 150 ml;
• mosetareta;
• arugula;
• kholifolaoa;
• ginger;
• letsoai;

Molao-motheo oa ho lokisetsa:

1. Ebola ginger, e sila ka blender.
2. Hlatsoa meroho, cauliflower, ea morao-rao, e arotsoe ka li-inflorescences.
3. Pheha marinade. Kopanya letsoai, mosetareta, ginger e khaotsoeng.
4. Hlakola fillet ea litlhapi ka marinade, e kenye ka sekotlolo, eketsa arugula, cauliflower, tšela kefir ho tsohle.
5. Beha ka ontong ka metsotso e 20, pheha ka mocheso oa likhato tse 200.

Lijana tse kaholimo tse nang le khalori e tlase li tla thusa ho fapanyetsana menyetla ea ho theola boima ba 'mele le ho fokotsa menyetla ea litšitiso.

Mohato oa boraro ke "ho tsoa"

Ke habohlokoa ho khutlela lijong tse tloaelehileng butle-butle le ka mokhoa o hlophisitsoeng. Haeba, qetellong ea lijo, u "phunya" lijong tse mafura le tse monate, joale boima bo tla khutla kapele. Ho feta moo, kotsi ea pancreatitis kapa ho ruruha ha mucosa ea ka mpeng e eketseha. U ka felisa monyetla oa mathata ana ka ho latela lenaneo la libeke tse hlano le tiisang ho tsoa ho nepahetseng ho tloha "shuffle". Ho eletsoa ho nka lijo tse reriloeng e le motheo oa lijo tsa letsatsi le letsatsi.

Mafelo a beke Protasov Diet

6 Beke

Kenya sebaka sa halofo ea lihlahisoa tsa lebese tse lomositsoeng tse jetsoeng matsatsing a 7 a fetileng ka li-analogue tse mafura a tlase, kenya limililithara tse 15 tsa oli ea meroho lijong. Tloaelo ea letsatsi le letsatsi ea mafura a jeoang ke ligrama tse 30-35. Lenane la beke ea botšelela le lokela ho tlatsetsoa ka mohloaare kapa linate (ho fihlela ho 50 grams), ka ho lekana ho fokotsa palo ea oli e sebelisoang. O ka tseba hore na o na le mafura a kae a lijo le ho etsa lijo tsa lijo o sebelisa litafole tse khethehileng karolong ea "mabapi le lijo" webosaeteng ea semmuso ea Kim Protasov;

7 Beke

Kenya liapole tse peli tse tala le litholoana tse ling: li-plums, lipere tse sa tsoekere, lilamunu. Tlas'a thibelo - matsatsi, limango, libanana, li-persimmons. Tlatselletsa lenane la beke e fetileng ka ligrama tse 100 tsa oatmeal;

8 Beke

Ntlafatsa lijo "tse fetileng" ka litholoana tse omisitsoeng (li-prunes, li-apricot tse omisitsoeng, lifeiga) - 150 dikgerama;

9 Beke

Kenya meroho e phehiloeng ho menu: li-beet, lihoete, litapole, mokopu. Kenya sebaka sa halofo ea lihlahisoa tsa lebese ka nama e mafura (khoho, turkey, nama ea mmutla, veal) kapa tlhapi e nang le mafura a tlaase (pollock, hake, perch, cod);

10 Beke

Matsatsing a ho qetela a 7 ha u tlohela lijo, fokotsa ka mokhoa o hlophisitsoeng palo ea lihlahisoa tsa lijo, u li nkele sebaka ka lijana tse tloaelehileng tse nang le mafura le lik'habohaedreite. Bekeng ea leshome, u ka ja li-broth "tse bobebe".

Litlhahlobo tsa litsebi tsa lijo (Natalya Kravtsova, Galina Aniseni, Kim Protasov) le ba theohileng boima ba 'mele ba bontša liphello tse tšoarellang haeba, qetellong ea lijo, ba qoba ho ja raese, pasta, bakery le lihlahisoa tsa confectionery ka khoeli.

Liphoso tse tloaelehileng

Lijo tsa Kim Protasov ke mokhoa o bonolo oa ho theola boima ba 'mele, o thusang ho theola boima ba lik'hilograma tse 5-7 ka libeke tse 10, ha o ntse o boloka phomolo' meleng. Ho phaella moo, lijo tse khethehileng li u lumella ho hloekisa 'mele oa chefo le ho etsa hore metabolism e be e tloaelehileng. Sena se pakoa ke linepe pele le ka mor'a ho theola boima ba 'mele ba batho ba hlahisitsoeng webosaeteng ea semmuso ea setsebi sa phepo e nepahetseng.

Haeba, ka ho boloka melao eohle ka hloko, mokhoa ona ha o tlise phello e lakatsehang, ho bohlokoa ho hlahloba ho nepahala ha ts'ebetsong ea eona.

Liphoso tse tloaelehileng "ho ea ka Protasov"

1. Ho fokotsa lijo tsa hau tsa letsatsi le letsatsi ho 300-400 lik'hilojule. Lijo tse fokolang nakong ea mohato oa pele li lebisa ho lahleheloa ke boima ba lik'hilograma tse 6. Leha ho le joalo, ka mor'a ho emisa lijo, ho na le ho khutla ha lik'hilograma tse lahlehileng. Sena se pakoa ke litlhahlobo le liphello tsa batho ba theohileng boima ba 'mele le mongoli oa mokhoa ona, Kim Protasov.
2. Ho hana lijo tsa hoseng. Ho tlōla lijo tsa hoseng ho 90% ea linyeoe ho lebisa ho ja lijo tsa motšehare le ho se sebetse ha pancreatic.
3. Lijo tse sa tsejoeng. Likahare tsa khalori tsa lijo tsa letsatsi le letsatsi li bohlokoa ho bala ho ela hloko esita le lijo tse bobebe tse nyane.
4. Ho ja ho feta tekano. Sena se bakoa ke taba ea hore lijo tse nang le khalori e tlaase, ka lebaka leo, hangata takatso ea ho eketsa karolo ea sejana ho khotsofatsa 'mele.
5. Ho hana lijo tse bobebe. Haeba u sa je lijo lihora tse ling le tse ling tse 4, joale 'mele, o kena "mokhoeng oa ho itima lijo", o fokotsa protheine synthesis le ho liehisa metabolism. Lihlahisoa tsa protheine (linate tse tala, cottage chisi, yogurt) ke khetho e ntle ka ho fetisisa bakeng sa lijo tse eketsehileng.
6. Khalori e balang "ha u ntse u tsamaea." Haeba u sa tsebe boleng ba matla a lijo tsa letsatsi le letsatsi esale pele, kotsi ea ho ja lijo tse "feteletseng" e imena habeli.
7. Tšebeliso e feteletseng ea chisi. Letsoai le boloka metsi ka har'a lisele, ho baka ho ruruha, ka lebaka leo boima bo sa fokotseng.
8. Ho hloka boikoetliso ba 'mele. Ho theola boima ba lik'hilograma tse 1, o hloka ho chesa lik'hilojule tse 7500 ho feta tseo motho a li jeleng.
9. Tšebeliso ea li-curd tse monate, li-cheeses tse khabisitsoeng kapa tse entsoeng, lihlahisoa tsa lebese tse nang le nako e telele ea bophelo (matsatsi a 10 -14). Sebopeho sa lihlahisoa tsena ho na le tsoekere, starch, li-additives tse seng tsa tlhaho tse thusang ho fokotsa boima ba 'mele.
10. Ho tlōla molao oa ho noa. Tšebeliso e sa lekaneng ea metsi e lebisa ho fokotseha ha metabolism, 'me, ka lebaka leo, ho emisa ho lahleheloa ke boima ba' mele.
11. Phekolo ea mocheso oa lijo. Lijo tsa Dr. Protasov li kenyelletsa tšebeliso ea meroho e tala. Ho na le lihlahisoa tse halikiloeng, haholo-holo sethaleng sa pele, ho kgothaletswa ka seoelo haholo - makhetlo a 1 ka matsatsi a 5.
12. Ho ja lihlahisoa tsa lebese feela. Ho haella ha lik'habohaedreite tse rarahaneng lijong tsa letsatsi le letsatsi ho lebisa ho fokotseha ha metabolism ea mafura le ho thehoa ha 'mele ea ketone, e bakang botahoa ba' mele.

Ho lumellana le melao ea motheo ea lijo, ho lokisa liphoso tse entsoeng - tiiso ea ho lahleheloa ke boima ba 'mele ka potlako le ka katleho.

LBH

Ka mor'a matsatsi a makae u theola boima ba 'mele ka "brawl"?

Liphetho tsa pele li bonahala ka mor'a matsatsi a 14 (ho tlosa 1 - 3 lik'hilograma). Ho latela melao-motheo ea lijo le tsela e nepahetseng ea ho tsoa ho eona ho tiisa ho theola boima ba 'mele ka libeke tse 10 ho isa ho li-kilogram tse 10.

Na hoa lumelloa ho ja chisi e nang le mafura a fetang 5%?

Che Kim Protasov ka lentsoe "chisi" e bolela ho nka chisi ea lijo-thollo kapa ea maiketsetso e nang le mafura a tlaase 1 - 5%. Tharollo e molemo ka ho fetisisa ke ho sebelisa sehlahisoa sa lebese se "tenya" se lomositsoeng se lokiselitsoeng ke uena. Ho etsa 5% chisi lapeng, o tla hloka lisebelisoa tse latelang:

• lebese lohle - 250 ml;
• cottage chisi 5% - 1 lik'hilograma;
• letsoai la leoatle le jeoang - 4 g;
• lehe le tala - li-pcs tse 1;
• botoro e qhibilihisitsoeng - 15 ml;
• ho baka soda le ho e - 1,5 g.

Molao-motheo oa ho lokisetsa ke o latelang:

• tšela chisi ea cottage ka lebese le chesang (likhato tse 50 - 60) 'me u phehe metsotso e 10 ka mocheso o tlaase;
• lahla boima bo belang ka sieve 'me u eme metsotso e 15;
• eketsa oli, soda, letsoai, lehe ho motsoako 'me u kopanye ka botlalo;
• pheha boima bo hlahisoang ho boemo ba "ductility" (e tsosang kamehla);
• kenya motsoako ka setshelo ebe o tobetsa fatše.

Ho eletsoa ho pheha chisi e entsoeng ka mahahapa ka likarolo tse nyane bonyane hang ka matsatsi a mabeli.

Na ho ja liapole hoa hlokahala bakeng sa lijo?

Che, ke sehlahisoa se eketsehileng ho boloka tekanyo ea lik'habohaedreite 'meleng. Ho thibetsoe ho nkela apole sebaka ka litholoana tse ling.

Na hoa khoneha ho ba le mahapu lijong tsa Protasov?

E thibetsoe. Watermelon ke lijo tse nang le glycemic e phahameng. Kaha ho noa monokotšoai ho lebisa ho phatloheng ho matla ha tsoekere ea mali le ho lokolloa ha tekanyetso e kholo ea insulin, mongoli oa lijo o e khetha e le motsoako o thibetsoeng.

A na u ka eketsa litlama le linoko lijong tsa hau?

Ee. Ka nako e ts'oanang, ke habohlokoa ho etsa bonnete ba hore lisebelisoa tsa tlhaho feela li kenyelelitsoe ho li-seasoning. Vanilla tsoekere e thibetsoe.

Na letsoai le lokela ho tlosoa ka ho feletseng lijong?

Che. Letsoai le ka sebelisoa ka tekanyo e fokolang - ligrama tse 5 ka litara e le 'ngoe ea metsi.

Kotsi ea ho ja sengoathoana sa kuku (e robehileng) ke efe?

Ho nka le karolo e nyane ea "lik'habohaedreite tse potlakileng" ho sitisa tekanyo ea insulin, e "ikarabellang" bakeng sa ho beha lisele tsa adipose. Ka lebaka leo, boima bo lahlehileng boa khutla.

Na hoa khoneha ho pheta thupelo hang ka mor'a hore e phethoe?

Che, nako e telele ea lijo tsa Protasov tse tharo ke libeke tse 10 (5 - ho latela, 5 - ho tsoa). Ka mor'a moo, 'mele o hloka phomolo. Ho iphapanyetsa khothatso ena ho tletse mathata a tšilo ea lijo, ho khutla ha boima ba 'mele le ho senyeha ho sa feleng. Nako e nepahetseng ea kalafo ke nako e le 1 ka selemo.

Ke lijo-thollo tsa mofuta ofe ho molemo ho li kenyelletsa ha u tsoa lijong?

Rye, raese, lierekisi, semolina, linaoa, lentile, koro, linaoa.

fihlela qeto e

Lijo tsa Protasov ka letsatsi ke lenaneo le bonolo la ho theola boima ba 'mele le etselitsoeng ho felisa boima bo feteletseng (ho fihla ho li-kilogramme tse 10), ha ho ntse ho boloka boima ba mesifa le lebelo la lits'ebetso tsa metabolic tse phetseng hantle ka hohle kamoo ho ka khonehang. Ka lebaka la taba ea hore menu ea libeke tse 5 e na le 60-70% ea meroho e mecha, nakong ea ho latela mokhoa oa ho ja, 'mele o tletse lintho tse molemo, livithamini, li-microelements, ho felisa mekhoa e mebe ea ho ja le ho kenya lintho tsa motheo. ya phepo e nepahetseng.

Senotlolo sa katleho ea ho theola boima ba 'mele ho latela mokhoa oa Kim Protasov ke ho latela ka tieo melao ea motheo ea setsebi sa phepo e nepahetseng. U hloka ho itloaetsa ho ja lijo tse fetang hang ka likhoeli tse ling le tse ling tse tšeletseng, 'me ka ho khetheha ka selemo. Ka nako e ts'oanang, ka mor'a hore u tlohe lenaneong la protheine-meroho, u lokela ho fokotsa tšebeliso ea mafura, lik'habohaedreite tse potlakileng - pasta, lipompong, lihlahisoa tsa bohobe.

Ho sa tsotellehe hore na liphello tsa lijo leha e le life, esita le tse sebetsang ka ho fetisisa le tse potlakileng, u lokela ho li utloisisa ka ho hlaka: haeba, ka mor'a ho e emisa, u khutlela mekhoeng ea khale ea ho ja, hape u qala ho ja "litšila tsa lijo" hape, phello ea lijo ke ka lebelo le lekanyang. Ke habohlokoa ho utloisisa hore lijo hase sera, 'me ho theola boima ba' mele ntle le ho latela lijo tse thata, tse thibelang lijo ha ho khonehe feela, empa hoa hlokahala.