Ke lijo life tsa mots'eare tseo u lokelang ho li khetha

Khalori e na le lijo tsa motšehare - 306 kcal

Pike ea pheho e phehiloeng - 120 g

Ho cauliflower e phehiloeng - 250 g

Salate e ncha ea likomkomere le langa le le lej ka oli ea limela - 100 g

Ke eng e ntle?

Ka lebaka la chromium, pike perch fillet ke moemeli ea thibelang nts'etsopele ea lefu la tsoekere. Le ho ba teng ha sebabole thusa ho matlafatsa tsamaiso ea methapo le felisa chefo. Litamati tse khubelu li ntle bakeng sa ho potoloha ha mali, 'me likomkomere ke meroho ea phepo e ntle ka ho fetisisa e nang le likhalori tse fokolang.

2. Khetho: Litabeng tsa pelo e tla tšehetsa… khoho

Lik'halori - 697 kcal

Sopho ea meroho ea meroho e tsoang k'habeche e ncha ka oli ea limela - 250 g

Sefuba sa kana se phehiloeng - 150 g

Raese e phehiloeng - 100 g

Litamati tse ncha - 100 g

Bohobe ba rye - 50 g

Compote ntle le tsoekere - 200 g

Ke eng e ntle?

Nama ea kana e na le vithamine niacin, moriana oa lisele tsa methapo. E tšehetsa tšebetso ea pelo, e laola k'holeseterole mme e nka karolo ho hlahiseng lero la mpeng. Raese ke mohloli oa livithamini tsa B. Bohobe ba rye bo na le livithamini E, PP, A, tse thusang ho boloka bocha.

Lik'halori - 500 kcal

Salate e futhumetseng ea li-mushroom - 250 g

Tee e tala e se nang tsoekere - 200 g

Recipe ea salate

Lisebelisoa: khoho e phehiloeng - 150 g, halofo ea lithane tsa lierekisi tse tala, li-mushroom - 100 g, litlama, lero la lemone, sauce ea soya.

Khaola khoho ka li-cubes, eketsa lierekisi tse tala ho eona. Fry li-mushroom tse khaotsoeng likarolo tse 'ne ebang ke oli ea mohloaare kapa lipaneng tse ikhethang ntle le oli ho hang, eketsa nama le lierekisi. Kopanya, eketsa moriana oa soya le ho apara lero la lemone, litlama.

Ke eng e ntle?

Li-mushroom ha li na mafura feela, empa li boetse li thusa ho li senya ka lebaka la lecithin, ntho e chesang k'holeseterole e kotsi. Lierekisi li ruile liminerale tse 26 tse molemo, hammoho le mafura le fiber ea lijo. E khora hantle. Lero la lemone le tšehetsa ho tsepamisa mohopolo, ho ntlafatsa mohopolo le ho ntlafatsa tšebetso.

4. Khetho: liperekisi li tla u thusa ho nahana

Lik'halori - 499 kcal

Salmone e phehiloeng - 200 g

Ho cauliflower e phehiloeng - 200 g

Bohobe ba rye - 50 g

Liperekisi tse ncha - 200 g

Ke eng e ntle?

Liperekisi li na le tšepe e ngata, karolo ea mantlha ea mali. Liperekisi tse 'maloa tsa lijo tsa mots'eare li tla matlafatsa methapo ea mali, li ntlafatse tšebetso ea boko. Kholifolaoa e na le liprotheine tse ngata, livithamini le liminerale. Haholo-holo molemo bakeng sa batho ba nang le gastritis. Omega-3 fatty acids, e leng mefuta e mengata ea litlhapi tse khubelu, e na le thuso ho thibela lefu la atherosclerosis.

Lik'halori - 633 kcal

Cauliflower casserole e nang le kottage chisi le chisi - 250 g

Tee e tala - 200 g

Kakaretso ea Casserole

Lisebelisoa: cauliflower - 200 g, chisi ea kottage 5% - 100 g, mahe a 2, chisi e thata - 50 g, tranelate e bolila - 10%.

Pheha cauliflower metsing a letsoai ho fihlela halofo e phehiloe. Kenya chisi ea kottage, mahe, letsoai. Kopanya hantle. Kenya sejana se tlotsitsoeng. Tlotsa ntho e 'ngoe le e' ngoe ka holimo ka tranelate e bolila ebe u sila ka chisi e grated. Bake metsotso e 20.

Ke eng e ntle?

Cheese ke mohloli o ke keng oa khutlisoa oa protheine, calcium le potasiamo. Lipoleiti tse 'maloa tsa tranelate e bolila hoseng li tla fana ka matla le ho fa' mele li-microelements le livithamini tse hlokahalang. Cream cream e na le phello e ntle mosebetsing oa ho ikatisa, e ntlafatsa maemo a lihormone. Ka tsela, ho fola kamora ho sebetsa ka thata mosebetsing, ja khaba ea tranelate e bolila ka mahe a linotši, e tla ntlafatsa maikutlo a hau.

Ke eng hape eo u lokelang ho e tseba?

Motho ea tloaelehileng o chesa likhalori tse 2000-2500 ka letsatsi, kahoo o seke oa itšetleha ka lipompong, phofo le lijo tse potlakileng (tsena ke lijo tse nang le likhalori tse ngata).

Joaloka oli ea meroho, ho molemo ho sebelisa oli ea soneblomo kapa, ho betere, ho hatelloa ka mohloaare ha ho batang, ho sa hlalosoe (feela ho boloka holimo, hobane ha o sebelisa oli e joalo ho hadika, monko o thata ho nyamela).

Ho eletsoa ho reka bohobe feela ntle le tomoso, ha ho na taba hore na sepheo sa hau ke ho theola boima ba 'mele kapa che. Tomoso e kenya letsoho kholisong ea limela tse nkang monyetla, li ka baka nts'etsopele ea li-fungus, haholo-holo candida. Hape, nts'etsopele ea limela tse nkang monyetla e hatella boits'ireletso ba rona.

Ho molemo ho noa metsi, compote le maro a mang hoo e ka bang halofo ea hora kamora ho ja, kaha sena se hlapolla lero la ka mpeng (se fokotsa ho tsepamisa mohopolo) le ho senya tšilo ea lijo.