Nakong ea hoetla ke habohlokoa ho boloka lijo tse tletseng livithamine. Kahoo bakeng sa lijo tsa ho theola boima ba 'mele ho itšetlehile ka ho khaola lik'hilojule le lintho tse molemo tse ke keng tsa lekana. Tsepamisa maikutlo ho molemo le ho eketsa phepelo ea matla ea lihlahisoa.
Lijo tsa 1 - Likhabohaedreite
Lijo tsena li thehiloe lik'habohaedreite. Etsa bonnete ba hore sehatsetsi sa hau se bile le meroho, litholoana le meroho ka bongata. Kahoo, o ka qeta beke ho tlosa lik'hilograma tse 3 ho isa ho tse 5 tsa boima bo feteletseng. Lijo tsena li tla ntlafatsa tšilo ea lijo le ho tlosa chefo e tsoang 'meleng. Haeba lijo li tla bonahala li le thata, li ka khutsufatsoa ho itima lijo ka letsatsi le le leng.
Litholoana tse ncha, meroho le lijo-thollo, tse ngata tse nyane - le li-macroelements, tse bohlokoa ho 'mele pele ho tlhaselo ea livaerase tsa mariha. Hape, lijo tsena li tla u fa fiber e ngata, e ntlafatsang ts'oaetso le ho kopanya livithamini. Molao-motheo oa lijo tsena ke ho tlosa lijong tse nang le lik'hemik'hale tse eketsehileng: lidae, lithibelo, li-emulsifiers. Li thibela metabolism, mme boima ba hau boa eketseha. Ka hoetla le litholoana ho na le fructose e ngata, e bohlokoa bakeng sa boko le lijo-thollo - lik'habohaedreite tse boima tse tla u fa matla a mangata.
Sampole ea lijo tsa hoetla
Bakeng sa lijo tsa hoseng u ka ja lihoete tse halikiloeng, tse nokiloeng ka popi ea yoghurt le mahe a linotši; yogurt ea oatmeal; salate ea li-beet tse halikiloeng tse nang le parsley le tala eiee, prunes le linate; lijo-thollo tse nang le yoghurt le mahe a linotši; salate ea liapole, lipere le morara; salate ea limela tsa leoatle le tamati, pelepele, eiee le litlama; salate ea k'habeche ea China e nang le mehloaare e ntšo, pepere le oli ea mohloaare.
Nakong ea lijo tsa motšehare, lokisetsa salate ea tamati, eiee le pelepele e tala le mehloaare, pheha litapole ka lehlakore; o ka pheha motoho kapa oa etsa sechu sa eggplant. Pelepele ea tšepe ea Nafarshiruyte, kapa etsa mekotla ea k'habeche. U ka pheha salate ea linaoa, lihoete, tamati, pelepele, eiee, konofolo le litlama.
Lijo tsa motšehare li ka kenyelletsa salate e ncha ea k'habeche le rantipole le Apple, ho tloha morara kapa mokopu, e besitsoeng ka linate le mahe a linotši.
Lijo tsa 2 - Mokopu
Re tla lumella ho lahla liponto tse 8 ka tlase ho libeke tse 2. Lijo tsa mokopu ke e 'ngoe ea lijo tse monate ka ho fetisisa tsa hoetla. Makhapetla a tholoana ena ke mohloli oa vithamine D, hammoho le phello e ntle ea mokopu ho ts'ilong.
Mokopu o ruile haholo ebile ke tatso ea mantlha. Ntle le moo, e bolokoa nako e telele haholo, mme ho feta moo, e ba monate haholo. Ha se feela lijana tsa mokopu, ho lekane ho fapanya menyu ea hau monokotšoai ona oa lamunu.
E ka pheha sopho ea mokopu - e tsoekere kapa e letsoai, ka tranelate kapa yogurt. Mekopu e ka baka le mahe a linotši le linate, mokopu o tsamaea hantle le liapole le liphaenapole. U ka pheha salate, li-pancake, likhase tsa nama ea kolobe, sechu kapa sautéed.
Kopanya puree ea mokopu, phofo le tranelate, fumana mokopu oa mokopu. Salate e ka etsoa ka mokopu o tala ka lihoete le liapole, tse halikiloeng ka grater, kapa mokopu o phehiloeng ka nama kapa tlhapi. Mokopu o ka boela oa theoa ka li-dessert, ice cream kapa sorbet. Mokopu o ka kenya nama, kottage chisi, ho mo etsetsa lero.
Lijo tsa 3 - Letsatsi
Lijo tsena li khotsofatsa leino la hau le monate, hobane matsatsi a na le 70% ea tsoekere le fructose. Lijo li nka matsatsi a 10. Ba bane ba pele ba ja feela matsatsi ho tloha ho matsatsi a 4 ho isa ho a 5 a menyu ba eketsa liapole, lipere, lilamunu. Matsatsi a kenngoa hantle ke 'mele' me a fana ka matla. Letsatsi la lijo le loketse letlalo le moriri.
Matsatsi a ka eketsoa ho lihobe, nama, matsatsi e kanna ea ba motheo oa chokolete, litholoana tse omisitsoeng le oatmeal, o ka li kenya lebenkeleng lefe kapa lefe.
Li-muffin tse nang le matsatsi le libanana le ramu
U tla hloka ligrama tse 250 tsa matsatsi, libanana tse peli, linate ligrama tse 100, ligrama tse 200 tsa morara o omisitsoeng, le ligrama tse 200 tsa morara o omisitsoeng, linoko - sinamone, nutmeg, allspice - kaofela hammoho likhabapo tse 2, likhabapo tse 2 tsa phofo ea ho baka, 3 tbsp rum, 2 makhooa a mahe, ligrama tse 100 tsa polenta.
Preheat oven ho likhato tse 180. Koahela sejana sa ho baka ka pampiri ea letlalo, lokisa matsatsi, u hlatsoe, hlatsoa 200 ml ea metsi a belang. Pheha metsotso e 5. Hlatsoa metsi 'me u etse matsatsi a hloekileng. Kenya libanana, 100 ml ea metsi 'me u whisk ntho e ngoe le e ngoe ho fihlela e boreleli.
Ka thoko, kopanya linate, litholoana tse omisitsoeng, polenta, phofo e bakang le linoko, eketsa boima ba lehe le ho kopanya le khaba.
Koahela makhooa a mahe ho fihlela a le thata 'me ka hloko u kene ka har'a batter. Beha ka sebopeho ebe u khabisa ka linate. Ho khothalletsoa ho baka kaka bakeng sa hora e le 'ngoe, empa ho molemo ho hlahloba le skewer.
