Joang ho ja hantle?
Ha ho hlokahale hore u potlaka, haeba u atisa ho noa sengoathoana sa tee le tee e monate, 'me ho na le litapole tse mashed le nama e halikiloeng, mme ka tšohanyetso u qala ho ja salate ea meroho, ebe ha ho letho le molemo le tla tsoa ho lona. 'Mele oa hau o tla qala ho batla lik'hilojule tseo u tla li hloloheloa, u tla hlomoha' me u tepele maikutlong. Kapa u ka senya le ho ja nama ea litapole tse mashome a mararo ho feta tloaelehileng. Ka lebaka leo, o lokela ho fetola butle-butle ho ja lijo tse phetseng hantle.
Qala ka e bonolo, nka molao ho ja litholoana tse fapaneng tse 3 tsa mebala e sa tšoaneng. E ka ba apulo (tala), banana (mosehla), lamunu (lamunu), kapa e ka ba litholoana tse joalo tseo u li ratang. Haeba u batla ho theola 'mele ka ho ja hantle, ho molemo ho ja litholoana ka halofo ea pele ea letsatsi.
Ja lijo tsa saladi le meroho e mecha, mme meroho e qala ho ja. Ho fihlela u ja salate, u se ke ua qala ho khabisa. 'Me sephiri se bonolo, u fumana livithamine, u ja meroho, ho phaella moo, u tla fumana ho lekaneng. Sebelisa k'halori e nyenyane e monate.
Ja liphoofolo le nama ea tlhaho ho e-na le li-ravioli, li-sose le lisekisi. U se ke ua ba halefela, empa leka ho ja, ho pheha, ho phahama kapa ho chesa. Joale o qala ho theola boima ba 'mele,' mele o tla fumana mafura a seng makae le lisebelisoa tse eketsehileng.
Ho e-na le tee e ntšo le kofi, noa tee e tala, ebe u nka sebaka sa tsoekere ka tee le mahe a linotši. Halofo ea hora pele u e-ja, noa metsi, 'me joalo ho pholletsa le letsatsi, hobane metsi ke palo e ts'oanang le bophelo.
Ha ho thata ho ja hantle, mme ha ho hlokahale hore u je feela lettuce makhasi e le hore u fokotse boima ba 'mele. Re hloka lijo tse leka-lekaneng ho sebetsa hantle 'meleng. Ke habohlokoa ho nka mohato oa pele, boiteko bo le bong feela, 'me u tla bona kamoo u ka theoha habonolo kateng habonolo. E le ho ba sebōpeho le ho se lapeheloe ke boima ba 'mele le ho theola boima ba' mele, o hloka ho ja ka mefuta e fapaneng le e nepahetseng, ho kenyeletsa le lihlahisoa tsa lijo tse tsoang lihlopha tse hlano tsa mebala.
Mehloli e matla ea matla e etsang hore khalori e be le lijo ke mafura le lik'habohaedreite. Tekanyo ea lik'hilojule ka letsatsi e itšetlehile ka litšenyehelo tsa matla, thobalano, lilemo. Ka letsatsi motho e moholo o hloka khalori ea 1700-3000. 'Me ha li khone ho tloheloa. Ho phaella ho mafura, lik'habohaedreite, liprotheine bakeng sa ts'ebetso e tloaelehileng, li-microelements le livithamine li hlokahala. Ho hloka lintho tse joalo ho baka mathata a bophelo bo botle: mokhathala o eketsehileng, ho halefa ho bonahala, ho hanela mafu ho fokotseha, maloetse a mang a ka bonahala. Haeba u ikutloa eka ha u na matla a lekaneng, u lokela ho nka vithamine complexes pele u etela ngaka.
Lijong tsa letsatsi le leng le le leng li kenyelletsa lihlahisoa tse hlano tsa lihlopha tsa mebala:
Yellow Products
Motheo oa lijo tsa letsatsi le leng le le leng o entsoe ka lijo-thollo. Ba fokotsa kotsi ea lihlahala tse kotsi, ba sireletsa 'mele, ba fokotsa k'holeseterole maling, hape ba ntlafatsa mosebetsi oa mpa. Bakeng sa bophelo bo botle, phofo e meholo, lijo-thollo le bohobe bo feletseng ba lijo-thollo ke tsa bohlokoa.
Lihlahisoa tse tala
Li na le: li-mushroom, monokotsoai, litholoana, meroho. Li sebeletsa e le mohloli o ka sehloohong oa limatlafatsi tse sa sebetsoeng 'meleng. Tsena ke li-organic acid, fiber, di-mineral le vithamine. Ba ntlafatsa mosebetsi oa mpa, ba tlosa 'meleng, menyetla, mafura, ba boloka bophelo bo botle ba methapo ea mali le lipelo, ba khothalletsa ts'ebetso ea sesole sa' mele, ho fokotsa k'holeseterole. Tloaelo ea lijo tse phetseng hantle ka letsatsi e lokela ho ba ligrama tse 500 tsa litholoana le meroho, li hloka ho aroloa lijong tse 3.
Lihlahisoa tse Blue
Ena - cheese, chisi, chate ea cottage, lebese le besitsoeng le besitsoeng, yogurt, kefir, lebese. Lihlahisoa tsena ke mohloli oa bohlokoa oa protheine, livithamine A, D, B2, phosphorus le tse ling. Lihlahisoa tse entsoeng ka lebese ho na le likokoana-hloko tse ngata tse molemo. Lihlahisoa tsa lebese li tlatsetsa khōlong ea 'mele, laola mosebetsi oa mpa, ho matlafatsa moriri, lipekere, ho ntlafatsa bophelo ba letlalo, ho matlafatsa meno le masapo. Mekhoa ea letsatsi le letsatsi ke litšebeletso tse peli tsa lihlahisoa tsa lebese le mafura a fatše (50 grams ea chisi, khalase ea kefir kapa lebese).
Orange Products
Li na le lihlahisoa tse kang: peo, lierekisi, linate, linaoa, mahe. Lijo tsena li na le li-microelements, livithamine, liprotheine. Litlhapi tsa leoatleng, litlhapi, lihlahisoa tsa nama li sireletsa ho haelloa ke iodine, li sireletsa 'mele, li fokotsa kotsi ea phokolo ea mali. Litlhapi tse sa tšoaneng tse nang le mefuta e mengata li kenya letsoho ho tiisetsang metabolism, ho ntlafatsa letlalo, likepe le pelo. Letsatsi le leng le le leng u lokela ho sebelisa halofo ea khalase ea walnuts, ligrama tse 100 tsa phoofolo ea nama kapa nama ea khomo. Ja nama e bobebe. Likhoho, litlhapi, nama e molemo ka ho fetisisa e ts'oetsoe ka meroho, kapa e phehoa ka monokotšoai.
Lintho tse khubelu
Sena - lino tse tahang, confectionery, tsoekere, oli. Lihlahisoa tse joalo li na le: sucrose, k'holeseterole le mafura. Ha li khone ho tloheloa ho motho ea phetseng hantle, empa u lokela ho fokotsa tšebeliso ea tsona ho fihlela boemong bo phahameng. Litšebeletso tse amohelehang - 2 tbsp. l. oli leha e le efe ea meroho, 50 mg ya lino tse matla kapa 200 mg ea veine e omeletseng, 6 tsp. jeme kapa tsoekere, 10 dikgerama tsa margarine kapa botoro.
Butle-butle, ha u ntse u ja, sebelisa lijo tse kotsi le lijo tse phetseng hantle:
1) Lipompong, lipompong, li-buns le litholoana tse omisitsoeng le litholoana.
2) Khutsa bohobe bo tšoeu ka lijo-thollo.
3) tsokolate lebese la tsokolate.
4) Li-chips le crisps li nkeloa sebaka ke linate.
5) Fetola tsoekere ka litholoana le mahe a linotši.
6) Fetola nama e khubelu ho tšoeu (nama ea mebutlanyana, likhoho).
Hona joale ho hlakile hore na ho ja hantle le ho theola 'mele. Sebelisa lintlha tsena 'me u tla khona ho ja hantle le ho theola boima ba' mele hantle.