Ha mathoasong a lehlabula, 'mele ea rona, haholo-holo sebete, e hloka ho hloekisoa ho tswa ho junk e entsoeng ka lik'hemik'hale tsa' mele e bokellaneng ka likhoeli tse tšeletseng. Ha e le hantle, sebete e le sefahla, se hloekisa mali, empa ka nako e tšoanang se bokella chefo. Leha ho le joalo, ha u batle ho bolaoa ke tlala? Kenyelletsa lihlahisoa tsa lijo tse khothalletsang detoxification, 'me u lumelle' mele oa hao hore o u etselletse tsona. Thuso ea ho hloekisa sebete, mekhoa ea mefuta e mengata, e hlahlojoang nako e telele.
Ho itima lijo ha ho nke feela lik'hilograma, empa hape ha ho na matla. Lijo tse bobebe e ka 'na ea e-ba tšoaetso e tšosang bakeng sa' mele oa hao, e leng ho fokotsang matla a matla haholo. Ho ka 'na ha e-ba le bothata ba ho nyeheloa ke pelo le maikutlo a mokhathala' me ho etsa hore u holofetse. Na u ka khona ho etsa ketso e joalo e qobelloang - e bonolo? Re fana ka mekhoa e meng e bonolo. Ho leka-lekana ka tsela e itseng lijo tsa letsatsi le letsatsi li ka thusa ho hloekisa sebete sa chefo. Ho etsa sena, khetha lihlahisoa tse tla tšehetsa matla a tlhaho a 'mele a ho itokolla ho chefo. Hape ho fokotsa ho sebelisoa ha lijo, tse hlahisang 'mele ho lintho tse kotsi. Detoxification ha ea lokela ho ba e sa thabiseng. Tsela e molemo ka ho fetisisa ke ho hloekisa sebete hanyane ka hanyane, ka thuso ea mekhabiso ea batho le ntle le k'hemistri.
Likokoana-hloko li tsoa hokae?
Li kena ka hare ho lijo tsa rona ka litsela tse fapaneng:
- meroho le litholoana, tseo ha li hōlile, li ne li tšoaroa ka likokoana-hloko le likokoana-hloko;
- Lihlahisoa tse entsoeng pele tse nang le lihlahisoa tse ngata tsa maiketsetso le li-preservative;
- nama ea liphoofolo, e neng e tsamaisoa ka lithibela-mafu tse sa tšoaneng kapa lihomone;
- litlhapi tse phelang metsing a nang le likarolo tse phahameng tsa mercury le lintho tse ling tse kotsi.
Mefuta e meng ea chefo e senya mesebetsi ea methapo ea meriana le ea 'mele ea ho itšireletsa mafung, ha ba bang ba etsisa liketso tsa lihomone. Kaofela ha tsona li ka 'na tsa e-ba kotsi' me tsa kotsi ho ba le bophelo bo botle haeba li qetella li ipokelletse linthong tse ling. Ho bokella ha chefo ho tlatsitse sebete, e sebetsang e le mofuta oa sehlahlo sa 'mele. E hloekisa mali a chefo, e leng ho thusang ho e tlosa 'meleng.
Haeba sebete ho e-na le ntho e sa hloekang - "litšila" e khutlelang 'meleng, lihlahisoa tsa metabolism, tse kang lihomone, li-neurotransmitters le likarolo tsa ho ruruha, li sebelisoa hape nakong ea mosebetsi oa bohlokoa. Lintho tsena li tšoana le ho bontša limolek'hule tsa manģosa tse fanang ka tlhahisoleseding e itseng ho lisele. Ha boitsebiso bo bokellana 'me bo fetoha haholo, bo sitisa puisano - e tsoanang le ho kena-kenana le sepakapaka le see-le-moeeng' me ho ka senya tsamaiso eohle ea 'mele.
U ka tseba joang hore na sebete se atleha hakae?
Matšoao a pele a tahi:
- e sa foleng malaise;
- mokhathala;
- hlooho ea hlooho;
- ho kula;
- tatso e bohloko molomong;
ho ruruha;
Ho halefa esita le ho phunyeha ha kelello.
Haeba o tseba sena, joale ke nako ea ho nka khato.
Seo u ka se jang ho tlosa sebete.
Ho boloka matla a tlhaho a 'mele a ho thibela, ho boloka metsi a lekaneng le ho ja litholoana le meroho, litholoana le mafura a mafura a bohlokoa. Kenyelletsa lijong tse ngata tse hlahisang chefo. NAKO ke mohloli o motle oa botaine, o thusang ho hloekisa sebete, mali, mala le ho sireletsa khahlanong le liphello tse senyang tsa joala. Hape li-beet ke li-antioxidant tse ntle. CITRAS CITRUS (lamunu, lemon) e na le limonene. E thusa sebete ho fokotsa likokoana-mafu. Sena se sebetsa ho bobeli ba lamunu le lero la lemone. Hape le peo ea dill mane le komine. Tsikoriya ke semela se khabisang, mofuta oa litlama tse bohloko. Tsena tse fapa-fapaneng li kenyeletsa salate ea escarole le li-frisee, Belgian endive le radicchio. Ba na le thepa ea ho hloekisa. Meroho e thathamisitsoeng e khothalletsa ho khutsuoa ha bile, e tlosa chefo. MOSEBETSI A CROSS-VEGETABLE - (limela tsa Brussels, broccoli, k'habeche le cauliflower) mehloli ea glucosinolate, e thusang ho hloekisa sebete sa lik'hemik'hale le meriana. IZUM - e na le inulin, ntho e fokotsang "moroalo" oa sebete ka ho susumetsa mosebetsi oa liphio le ho tlosa lintho tse chefo ho tsoa maleng. LIKHOBISO, MOTSOA, PEA, STRAWBERRY, PEARS, APPLES - fana ka fiber e nonneng 'meleng. Hang ha e le ka maleng, e noa chefo, e ba tlosa sebeteng. SPARGE, HO HLOKA HO HLOKA, HO TSAMAA METLELO, BAMMY, SPIN SPA, POTATOES MUNDER, AVOCADO e na le glutathione e molemo. Ho hlokahala hore ho hloekisoe ke chefo e nang le mafura. BROKCOLS, BRUSSELS, POTATOES, TOMATOES, PEAS, SPINAT - limela tsena li na le palo e lekaneng ea alfalipoic acid (alpha-fatty acid) - e matla ea antioxidant. Ha e amohele liphello tse kotsi tsa radicals mahala. LUCK, BRUSSELS, BROKCOLS, RED PEPPER, GARLIC, BEAN, JELLOW FELLOW - li na le metsoako e mengata ea sebabole, e ntan'o hloekisa sebete sa lihlahisoa tsa meriana, li-neurotransmitters le lihomone. TEREBAL TEA, mohlala, ho tloha koena, chamomile, yarrow, dandelion e khothalletsa ts'ebetso ea ho bolaea likokoana-hloko.
'Me e le hore u nolofale ho uena, re fana ka tlhahiso ea ho hloekisa sebete ka mekhabiso ea setso - e monate ebile e molemo.
Salate ea Chicory ka cheese le pears.
Likopi tse 2 radicchio salate, tse khethiloeng;
Kopi ea sesepa ea 2 ea senoelo, e qhibililoe;
60 g ya cheddar chisi, grated;
3 tbsp. l. oli ea mohloaare;
3 tbsp. l. khafetsa lero lemon;
2 tbsp. l. tsoekere;
Maqephe a 8 a endive;
Li-sheet tsa dandelion - haeba li lakatsa;
1 pere.
1. Ka sekotlolo se seholo, kopanya li-salate tsa radicchio tse khethiloeng, frieze le grated chisi.
2. Bakeng sa sauce, kopanya oli ea mohloaare, lero la lemone le tsoekere ka senoelo se senyenyane. Fafatsa sethoai ka litlama le ho kopanya.
3. Hasanya salate holim'a lipoleiti. Khabisa ka endives, dandelion makhasi le likotoana tsa pere.
1 ho sebeletsa: 225 kcal, mafura - 15,4 g (59%), e leng li-satelated - 4.45 g, lik'habohaedreite - 18.7 g (31%), liprotheine - 5,8 g (10%), k'holeseterole - 15 mg, fiber - 5.2 g, khalsiamo - 216 mg, tšepe - 1.4 mg, sodium - 140 mg.
Li-pancake tse monate ka litholoana tsa moriana. Li-bran, liapole le pere li na le fiber e ngata, e nkang chefo, le morara o omisitsoeng le peele ea orange ho tšehetsa sebete.
Lokisetsa sefate sa meroho:
Apula e le 1;
Pere ea 1;
½ tsp sinamone;
1 nutmeg;
1 tbsp. 2 tbsp. l. metsi 1 lamunu;
1 tbsp. l. starch;
¼ senoelo sa morara o omisitsoeng;
1 khalase ea metsi.
E tla hlokeha bakeng sa li-pancakes:
1 senoelo-phofo ea lijo-thollo;
2 tbsp. l. bran;
2 tsp. phofo;
Mahe a mane;
2 tbsp. l. oli ea limela;
ngoe le halofo. phofo e bakang;
1 kopi ea botlolo;
letsoai - ho latsoa.
1. Bakeng sa moriana oa apole le pere, peel le ho khaola. Litholoana tsa litholoana ka sekoahelo sa morara o omisitsoeng, sinamone le nutmeg, tšela senoelo sa metsi a 1. Apare mollo ha metsi a pheha, a fokotsa mocheso, a koahela 'me a phehe ka metsotso e ka bang 10.
2. Ngola lesela ho la orange. Litholoana li arola likarolo ebe li hloekisa lifilimi le masapo.
3. Ka senoelo se senyenyane, hlakola starch ka 2 tbsp. l. metsi. Tšela ka litholoana motsoako, susumetsang maikutlo kamehla, ho fihlela e hanyenyane thickens. Kenya likarolo tsa orange.
4. Bakeng sa li-pancake ka sekotlolo se seholo, kopanya phofo ea lijo-thollo, oat bran, tšela lehe la yolks le buttermilk, kopanya ka botlalo.
5. Ho blender, mixer kapa whisk, kopa mahe a bosoeu ka bokoe bo thata 'me u bo kenyelle motsoako oa pancake.
6. Preheat frying pan, grease ka oli ea meroho, tšela hlama le Fry li-pancake pele ka lehlakoreng le leng, ka lehlakoreng le leng. Sebeletsa ka mofuthu oa meroho, u ka eketsa oli.
Karolo e le 'ngoe: 302 kcal, mafura - 7.3 g (21%), e leng e tletseng - 2.5 g, lik'habohaedreite - 50.2 g (62%), liprotheine-13,7 g (17%), k'holeseterole - 217 mg, fiber - 7.2 g, khalsiamo - 248 mg, tšepe - 2.6 mg, sodium - 217 mg.
Sopho e entsoeng ka puree ho tloha ho zucchini le sipinake. Sejo sena se bonolo se tla kokobetsa sebete kamora ho sisinyeha.
2 squash ea khaki, khaola;
1 e fokolang ea linaoa tse tala kapa spinach;
Matheba a 2 a celery, a khethiloeng;
Kopi e le 'ngoe ea parsley, ea khethoa.
1. Pheha squash tse seng kae tsa zucchini, linaoa tse tala kapa spinach le celery ho fihlela e le bonolo, hoo e ka bang metsotso e 20.
2. Kopanya meroho e phehiloeng, hammoho le parsley e khabehileng ka har'a blender ka metsotso e 1-2 ho fihlela e boreleli. 'Me sejana se loketse ho sebelisoa.
Karolo e le 'ngoe: 55 kcal, mafura - 1 g (9%), e leng e tletseng - 0 g, lik'habohaedreite -11 g (64%), liprotheine - 5 g (27%), fiber - 5 g, calcium-167 mg, tšepe - 5.3 mg, sodium -166 mg.
Sopho ea Beetroot. Beet e ruileng ea antioxidant e boetse e fana ka 'mele ka betaine, e sireletsang sebete. Sopho ena e monate ha e ne e chesoa kapa e chesang.
Li-beet tse 3;
Lihoete tse 2;
1 senoelo sa lebese kapa lebese, mafura a tlaase;
halofo ea khalase ea tranelate e bolila e theohile;
halofo ea khalase ea lero la lamunu;
Sehlopha sa li-chives bakeng sa mokhabiso;
letsoai le pepere - ho latsoa.
1. Beha li-beet ka pitsa ea metsi a belang 'me u phehe ho fihlela o etsoa, hoo e ka bang metsotso e 45. Bohareng ba mokhoa oa ho pheha, eketsa lihoete. Tlosa meroho ebe u tsamaea ho pholile. Etsa li-beetroot ebe u li khaola likoto. Tloha moro moo meroho e phehiloeng.
2. Kopanya botoroako, tranelate e bolila, lero la lamunu le kopi e 1 ea meroho ka har'a senoelo sa bohareng.
3. Ka beet e phehiloeng le lihoete li shapuoa ka puree, moo butle-butle eketsa motsoako oa botoroako.
4. Preheat sopho e hlahisoang ke mocheso o mofuthu. Letsoai le pepere. A khabisa ka chives le onion, haeba a lakatsa, tranelate e bolila.
1 e sebetsang: 160 kcal, mafura - 5.2 g (28%), a mangata a tletseng - 3 g, lik'habohaedreite - 24.4 g (58%), liprotheine - 5.8 g (14%), k'holeseteroli - 16, 6 g, fiber - 3.8 g, calcium - 139 mg, tšepe-139 mg, sodium - 162 mg.
Chicken le moriana oa gremolat. Gremolata ke sauce ea khale e entsoeng ka lemon, parsley le konofolo. Hape ho na le khetho e ntle ea ho hloekisa, joaloka citric acid - limonene - e nang le sehlaha e thusa ho fokotsa chefo sebeteng.
2 tbsp. l. lemon peel (kapa 1 lemon eohle);
halofo ea khalase ea parsley, e qhibililoe;
2 cloves konofolo, e qhibililoe;
1 kana;
3 tbsp. l. oli ea mohloaare;
½ tsp. letsoai, pepere.
1. Preheat ontong ho 260 °.
2. Kopanong e nyenyane, kopanya hammoho lekhasi la lemon, parsley le konofolo.
3. Nka nama, hlahisa letlalo 'me u tšele motsoako oa lemon ho eona. Khotsa nama ka hare. Hape seaparo se ka holimo holimo.
4. Kopanya motsoako oa lemon o setseng ka oli ea mohloaare, letsoai le pepere, beha ka thōko.
5. Beha khoho ka seteing sa ho baka ebe o chesa metsotso e 20. Etsa setopo sa nonyana, e tšollele ka oli ea mohloaare, e phehe metsotso e 10 ho fihlela letlalo le fetoha khauta.
6. Fokotsa mocheso ho 160 °, tšela hape 1 tbsp. l. ea oli ea mohloaare. Tsoela pele ho tsuba. Tlhophiso eohle ea nonyana e lokela ho nka hoo e ka bang hora e le 'ngoe.
7. Tlosa khoho ho tloha ka ontong, u tlohele ho pholile metsotso e 5, ebe u khaola likotoana ebe u sebeletsa.
Karolo e le 'ngoe: 207 kcal, mafura - 1.6 g (52%), e leng e tletseng - 3.2 g, lik'habohaedreite - 0,7 g (1%), liprotheine - 23.4 g (47%), k'holeseterole - 74.8 mg, cellulose 0,2 g, khalsiamo 20.6 g, tšepe 1.3 g, sodium 72 g.