Joang ho leleka baeti ba sa amoheloang 'meleng? Makasine ena e sebetsa hantle haholo motšehare oa lehlabula. Karabo e bonolo: qala lenaneo la ho hloekisa.
Hopola melao ea motheo ea ho hloekisa 'mele:
- Noa metsi a mangata. Qoba joala le kofi.
- Itokisetse ho hloekisa esale pele. Hoo e ka bang khoeli pele u ja, tlohela lijo tse boima, tse halikiloeng, tse letsoai le tse monate. Hape leka ho se je nama. Metsoalle ea hau: meroho, litholoana, meroho le lijo-thollo.
- Qala hoseng ho hong le ho hong u e-na le khalase ea metsi ka lemon. U ka e nkela sebaka ka sebopeho sa rantipole kapa lero la beet.
- Khomarela lijo tse thata ho feta matsatsi a leshome, empa e seng ka tlaase ho tse tharo.
- Pheta ho hloekisa hoo e ka bang habeli ka selemo.
Mohlala oa lijana tseo u ka li etsang ho ja lijo tsa hau (li-recipe tse tsoang libukeng "Ayurveda" le "Recipes tsa lipatlisiso tsa Sechaena").
Palesa ea oatmeal e nang le moriri oa boroberi
Tšebeliso ea mofuta ofe: Oats e tšoara maloetse a mala le mala, ho tlosa chefo, ka katleho e ama mosebetsi oa pelo, liphio le sebete. Bilberry, ho phaella ho palo e kholo ea livithamine, e na le li-antioxidants; hape e theola tsoekere ea mali.
Litšebeletso tse peli.
Lijo:
Bakeng sa poro:
- Likopi tse 2½ tsa metsi
- 1 senoelo sa oat (eseng flakes!)
- Sinamone e nyenyane kapa fatše (khetho)
Bakeng sa sauce ea bilberry:
- 1 khalase ea blueberry
- 1/8 senoelo sa lero la agave
Litokisetso:
- Tšela metsi ka pan 'me ue tlise ho pheha. Ho khothatsa, eketsa li-oats mme, ha u sebelisa, sinamone kapa matsis. Tlosa mollo, koahele 'me u tsamaee bosiung bo bong.
- Hoseng ha o kopanya hantle, eketsa metsi kapa lebese ho nkela sebaka, haeba phala e e-ba e teteaneng haholo. Pheha ka mocheso o tlaase metsotso e ka bang 10, e tsosang nako le nako.
- Bakeng sa spaghetti beha blueberry le lero la agave ka saupe. Pheha ka mocheso o tlase, o hlohlelletsa ka linako tse ling ho fihlela motsoako o shebahala joaloka jeme.
- Tlosa mongobo mollong, e ke e eme metsotso e 5 tafoleng kapa e behe sehatsetsing. Tšela pariki ka mokokotlo o mofuthu kapa o pholileng 'me u sebeletse hang-hang.
Pudding e tsitsitseng ea raese
Se sebelisoang ke'ng: raese e thusa ho hloekisa mala le 'mele oohle, o lokolla' mele oa chefo.
Lijo:
- Likotlolo tse 2 tsa raese e phehiloeng e sootho
- ¾-1 senoelo sa lebese sebaka sa pele
- Banana e 1 e butsoitseng, e tšesaane, kapa likhabapo tse 1-2 tsa sirase ea maple, tsoekere ea kokonate kapa litholoana tse omisitsoeng tse omeletsoeng
- ¼-½ teaspoon fatše sinamone
- Li-snaps tse seng kae tsa fatme nutmeg
- 1/8 teaspoon ea letsoai leoatleng
- Grated orange kapa lemon zest (ho ikhethela)
Litokisetso:
- Ka sekotlolo sa polokelo, kenya likopi tse 1½ tsa raese e phehiloeng le lisebelisoa tse ling kaofela ntle le sehlaha. Haeba u batla, u se ke ua eketsa banana. Butle-butle tšela ¾ senoelo sa lebese sebaka.
- Korolla kapa fereko e entsoe ka motsoako oa litapole tse mashed. Ntle le moo, o ka penya blender pele ue beha ka sekotlolo, empa u se ke ua potlakela ho hlatsoa.
- Eketsa senoelo se setseng sa raese ½ le ho chesa motsoako holim'a mocheso o tlaase
- pele e tete.
- Haeba o lakatsa, hlapolla ka lebese le setseng, eketsa monate o monate, orange kapa lemon ho latsoa le ho kopanya hantle.
Brussels e hlaha ka mokopu le lialmonde
Tšebeliso ea mofuta ofe: mofuta ofe oa hop o thusa ho hloekisa 'mele, o tlosa k'holeseterole' meleng, o fokotsa tsoekere ea mali 'me o thusa ho felisa boima bo feteletseng. Letopa le matlafatsa sebete 'me le hloekisa mala. Almond e hloekisa mali mme e tsitsisa ho ba le tsoekere e ngata.
Bakeng sa liphallelo tse 4-6.
Lijo:
- 1 mokopu oa Mascat, a hlajoe 'me a khaoloe ka lik'hilograma 1.3 cm (hoo e ka bang likotlolo tse 3)
- Likopi tse peli tsa Brussels li hlaha li khaola ka halofo
- 1/3 likotoana tsa lialmonde
- 1 teaspoon gated ginger
- 1 tablespoon lemon khama
- 1 tablespoon lero le lecha le lerootho
- 1 tablespoon tamari sauce
- 1ponepo ea 1 ea sirase ea maple kapa sirapo e sootho ea raese
- 1 isipuni sa raese e sootho kapa asene e 'ngoe
- Letsoai la leoatle
Litokisetso:
- Pheha mokopuana oa muscatine pele u nolofatsa (empa u se ke ua noa!). Fetisetsa sekotlolo.
- Feela u phehele limela tse 'maloa tsa Brussels' me u li ekelle ho mokopu.
- Ha o ntse o hlohlelletsa kamehla, chesa lialmonde ka phokaneng e chesang ka mocheso o tlase ho fihlela o le putsoa ka khauta.
- Kopanya lisebelisoa tse setseng ka sekotlolo, ebe o li kenya meroho, o fafatsa lialmonde ebe o kopanya hantle. Ke kopa letsoai.
Sopho ea avocado le likomkomere
(ha e hloke ho pheha)
Se sebelisoang ke eng: avocado e na le li-antioxidants tse ngata, tholoana ena e thusa ho felisa chefo le ho fokotsa k'holeseterole. Likomkomere le tsona li thusa ho felisa lintho tse kotsi le ho boloka ts'ebetso.
Litšebeletso tse 'nè.
Lijo:
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Litokisetso:
- Beha lisebelisoa tsohle, ntle le zucchini le letsoai, ka motsoako kapa motsoako oa lijo ka lehare la S cutter. Kopanya ho homogeneity. Tšela sekotlolo se seholo.
- Add zucchini, letsoai ho latsoa, koahela le refrigerate ka sehatsetsing ka metsotso e 20 pele u sebeletsa.
Cocktail ea celery, liapole, lihoete le li-beet
Tšebeliso ea mofuta ofe: celery e thusa ho tlosa chefo e tsoang 'meleng le ho hloekisa mali; liapole li tletse li-antioxidants, li felisa chefo; Beet e tlosa e feteletseng ea metsi, e fokotsa tsoekere ea mali le neutralizes lintho tse kotsi; Lihoete li thusa haholo sebete le mala.
Litšebeletso tse peli.
Lijo:
- Lithaba tse 3 kapa tse 4 tsa celery
- Liapole tse 2
- 2 lihoete, sebola
- 1 beet e nyane
- Li-sprigs tse 2 tsa parsley
Litokisetso:
- Khaola metsoako eohle ka likotoana tse nyenyane e le hore ba khone ho feta ka har'a mokoti oa juicer.
- Tlohela metsoako eohle ka juicer. Nako le nako kopanya.
- A tšollele lijo tse peli likhalase ebe o noa hang-hang.
'Mele ea rona e hloka ho felisa lintho tse kotsi,' me lihlahisoa tsa tlhaho li ka thusa ho sena ho feta meriana leha e le efe. Hloekisa, e-ba molemo 'me u phele hantle!