Liphetho tse sa thabiseng tse tsoang ho ho senya lijo tse senyehileng ha li felle feela mochesong, empa hape le ho phela hantle. Re fana ka lijana tse 5 tse tla thusa ho imolla 'mele kamora mokete oa Selemo se Secha, ho khutlela mesebetsing le matla a hae a pele.
Oatmeal
U sebelisa oatmeal, o ka kopanya ho laolla le ho hloekisa 'mele. Empa tsena ha se thepa ea eona eohle e molemo. Ho bohlokoa ho hopola linyeoe ha, ka mor'a ho sebelisa nako e telele ea oatmeal, majoe a liphio a qhala. Ntle le moo, oatmeal e ama cholesterol, kahoo chisi le mahe li ka jeoa li sireletsehile ka sejana sena.
Ho na le thuso ho lula letsatsi lohle phuleng ea oatmeal le ka mor'a mokete o mongata oa mekete. Le haeba porridge e le lebese, u se ke ua ela hloko 'mala oa khalori oa sehlahisoa. Bakeng sa ho hloekisa 'mele, sena se ka fokotsoa.
Ho lokisa tloaelo ea oatmeal ea letsatsi le letsatsi, nka 700 g ea oatmeal ebe u e pheha ka lebese la metsi kapa le se nang mafura. Tsamaisa likarolo tse ling tsa lijo tse 5-6. Ka letsatsi la ho itima lijo o hloka ho noa bonyane lilithara tse 1.5 tsa metsi a nang le liminerale ntle le khase. Ho molemo ho noa tee e tala, litholoana le lino tsa meroho.
Porridge ea ho hloekisa 'mele e lokisitsoe ntle le ho eketsa letsoai, tsoekere, li-seasonings le li-eketsa. Lithako tsena li matlafatsa ho pepeseha 'me li tsosa takatso ea lijo. Ha ho kgothaletswe ho eketsa oli. Zhirov nakong ea mokete oa sejo sa botšehali holima matsatsi a phomolo a bokane 'meleng.
Lisalamo tse bobebe tsa meroho
Li-salads tsa meroho bakeng sa letsatsi la ho itima lijo li ka fapana haholo. Tsohle li itšetlehile ka menahano ea hau le litakatso tsa hau, ha u fuoa motsoako oa meroho. K'habeche, li-beet tse khubelu, likomkomere li tla tsamaea hantle. Lihlahisoa tsena li ka jeoa ka thoko, kapa li ka ba ka mefuta e fapaneng.
Beetroot, ea fetoha, ke e 'ngoe ea "li-scavenger" tse ntle haholo bakeng sa' mele. Mang kapa mang ea ka emang letsatsi lohle ho sehlahisoa sena o tla fumana sephetho se setle haholo. Empa ho bohlokoa ho ela hloko hore e na le phello e matlafatsang. Ka hona, ho lekane ho etsa halofo e le 'ngoe ea lijo tsa letsatsi le letsatsi ho tloha li-beet le ea bobeli ho tloha meroho e meng.
Salate e tummeng ka ho fetisisa ke Spring. Ho e lokisa o tla hloka:
- k'habeche e tšoeu - 500 g;
- likomkomere tse ncha - 200 g;
- dill e ncha - 100 g;
- lero halofo;
- Oli ea soneblomo e hloekisitsoeng - 2 tbsp. l .;
- letsoai ho latsoa.
Ho pheha:
- Tlama k'habeche, khabeloa likomkomere le dill mane hantle, kopanya ntho e ngoe le e ngoe.
- Salate ea selemo le lero la lemone le oli ea soneblomo.
- Letsoai le eketsoa hanyane.
Matsatsing a ho itima lijo ho khothalletsoa ho sebelisa likhalase tse 1 ho isa ho tse 1,5 tsa meroho, e halikiloeng ka salads. Ka hona, likarolo li lokiselitsoe ho tloha lipalo-palo tsena: ho hlokahala hore u je 300 g ea salate ea meroho makhetlo a 5 ka letsatsi. Ha ua lokela ho e pheha hanghang bakeng sa letsatsi lohle. E lumelloa nako ea 1 ho khetha salate bakeng sa lijo tse 1-2.
E lumelloa ho fafatsa phepelo ka lero la lemone, kapa likhaba tse 1-2 tsa tranelate e bolila e tlase. Lipakeng tsa lijo, o hloka ho noa metsi a nang le liminerale kapa lino tse nang le litholoana. Li-salads tse nang le limela li ka lokisoa ho tsoa ho linoko tse fapaneng.
Lijo tsa nama
Kamora mokete o mongata, lijo tse nang le protheine li tla ba tse loketseng: ka letsatsi le leng u ka lula kuku ea lijo. Mang kapa mang ea sa rateng letsoele le belisitsoeng le phehiloeng o ka leka ho pheha khoho eohle. Ho tloha setopo sohle, o hloka ho khetha nama ebe o e arolelana le ho ja tse 5.
Bakeng sa ba batlang ho tsoela pele ka matsatsi a phomolo, re fana ka ho pheha sefuba sa likhoho ka liphaenapole. Sena se tla hloka:
- fillet ea khoho - 100 g;
- yoghur ea khale e sa fuoeng - 50 g;
- peinapole e ka makotikoting - 100 g;
- chisi e thata - 50 g;
- letsoai, pepere - ho latsoa.
Ts'ebetso ea ho pheha:
- Sefuba se otloa, se beoa pampiring e tlotsitsoeng ea ho baka, e nōkiloeng ka pepere.
- Liphaenapole li beoa nameng e le hore li koahele likotoana tsa likhoho ka hohle kamoo ho ka khonehang.
- Fafatsa ka chisi e halikiloeng ka holimo ebe u romella ka ontong e kentsoeng pele ho 200 ° C bakeng sa metsotso e 20 ho fihlela ho hlaha lerole la khauta.
Bakeng sa letsatsi la ho itima lijo, o ka nka nama efe kapa efe ea ho ja: turkey kapa mmutla, nutria.
Lijo tse nang le phepo e ntle
Li-sessert tse sebetsang haholo ke li-smoothie tse fapaneng le li-yogurts tsa litholoana tsa tlhaho. Bakeng sa bophelo bo botle, o ka thabela le liapole tse halikiloeng ka morara o omisitsoeng, mahe a linotsi le linate. Empa ha ho motho ea thibelang tšebeliso ea lijo tse phehiloeng hantle. Ke maemong ana feela, ho ena le tsoekere, ho khothalletsoang ho sebelisa lihlaha kapa libanana, mme sebakeng sa phofo ea koro - lijo-thollo tse felletseng kapa almond.
Ho tloha ho libanana tse peli le 300 g ea matsatsi U ka etsa li -bar tsa mantlha tsa mantlha. Ho etsa sena, o tla hloka:
- Libanana tse 2;
- 300 g ea matsatsi;
- 400 g ea li-hercules flakes;
- 100 g ea peo ea soneblomo e peeled;
- Li-flakes tsa coconut tse 150 g;
- ka boikhethelo sinamone le li-seasonings tse ling tsa confectionery.
Ho pheha:
- Grosa libanana le mehla, eo pele e neng e kolobisitsoe ka metsing, ka chopper kapa ka sebelisa blender.
- Kenya linoko tse omisitsoeng ka boima ba litholoana 'me u behe hlama e holim' a lakane ea ho baka e koahetsoeng ka pampiri e entsoeng ka letlalo, e bophara ba 2 cm.
- Bakeng sa metsotso e 10, romella ka ontong, preheated ho 180 ° C. Kamora ho pholile, khaola sejana ka likarolo le sebaka sehatsetsing ka metsotso e 30 ho thatafala.
Kefir
Mokhoa o bonolo ka ho fetisisa ke ho hlophisa letsatsi la bophelo bo botle ho kefir. Ho etsa sena, o hloka ho bokella lilithara tsa 1.5-2 tsa sehlahisoa sa lebese se nang le mafura a tlase. U hloka ho noa khalase makhetlo a 5-6 ka letsatsi. Se ke la lebala ka metsi, palo ea eona ha e fokotsehe, kaofela ka ho lekana bonyane lilithara tse 1.5 li hloka ho nooa.
