Omelette ka Segerike le tomate le Feta chisi
Likarolo tse peli
Litokisetso: metsotso e 10
Litokisetso tsa recipe: metsotso e 4-6
Haeba nako e ntse e hatella, ho e-na le hore omelette e phehe mahe a qhibilihileng ka tsela e tloaelehileng, hangata e kopanya mahe ka spatula kapa khaba ea lehong. Mahe ke mohloli o motle haholo oa protheine ea boleng bo botle, 4 g ea eona e nang le mahe a 'mala a le mong. Oli ea mohloaare bakeng sa ho monya; Liprotheine tsa mahe a maholo a maholo; 1/2 teaspoon e omisitsoeng oregano; 1/2 senoelo, tomate e hloekileng; 1/2 senoelo sa botala sa paprika, se qhibililoe; 2 tbsp. akarelletsang likhaba tsa Feta chisi e senyehileng; letsoai le pepere e mongobo fatše.
Litokisetso tsa recipe:
Fafatsa ka oli ea mohloaare e kholo e se nang thupa e chesang 'me e chese holim'a mocheso o mofuthu. Hlatsoa makhooa a li-egg le oregano. Tšela motsoako ka lero le monate ebe u pheha ka metsotso e 3-5 (ho fihlela liprotheine li fried ka botlalo), ho sebelisa spatula, hangata ho phahamisa omelet le ho fetola lero la ho chesa ho fihlela e le liprotheine tse tala. Apara karolo e le 'ngoe ea tamati ea omelette, li-paprika le Feta chisi. U sebelisa spatula, koahela meroho le chisi ka halofo ea omelet. Nako le letsoai le pepere ho latsoa, khaola omelet likarolong tse peli mme u sebetse. Ntho ea phepo ea karolo e le 'ngoe (1/2 omelet): mafura a 30% (3,6 g, mafura a mafura a 2 g), 20% ea lik'habohaedreite (5 g), 50% ea protheine (14 g), 1 g fiber, 97 mg kalsiamo, 1 mg ea tšepe, 347 mg ya sodium, 109 kcal.
Salada ea Quinoa e nang le shrimps le oli ea sesame
4 liphallelo
Litokisetso: metsotso e 10
Litokisetso tsa recipe: metsotso e 10
Quinoa ke eona feela lijo tse ngata tse ruileng liprotheine 'me li na le li-amino acid tse hlokahalang. 1 senoelo sa quinoa e tala; 450 g ya li-shrimps tse khabisitsoeng tse entsoeng ka mahlakore a maholo; 1 pepere e le 'mala o mosehla kapa o khubelu, e qhibililoe ebe e etsoa likotoana; 3 tbsp. likhaba tsa coriander e khethiloeng; 2 khaba e kopantsoeng ea eiee e tala; 2 tbsp. likhaba tsa raese veine; 1 tbsp. khaba ea oli ea sesame; letsoai le pepere e mongobo fatše.
Litokisetso tsa recipe:
Ka sekotlolo se ka hare se tšela quinoa le likhalase tse peli tsa metsi, apara mollo o matla 'me u tlise pheha. Fokotsa mocheso, koahele ka sekwahelo 'me u phehe metsotso e 10, ho fihlela mokelikeli oohle o kenngoa,' me mokokotlo o ke ke oa hlaka. Tlosa mocheso 'me u kopanye le lisebelisoa tse latelang. Nako le letsoai le pepere e ntšo ho latsoa. Lijo tse 21% (6 g, 1 g mafura a tletseng fatše), 44% lik'habohaedreite (31 g), 35% ea protheine (25 g) 4 g fiber, 40 mg khalsiamo, 3 mg sesepa, 199 mg sodium, 281 kcal.
Chicken le curry, raese e sootho le lierekisi tse tala
4 liphallelo
Litokisetso: metsotso e 10
Litokisetso tsa recipe: metsotso e 15
Khoho ea nama ke mohloli o babatsehang oa protheine e nang le mafura a mafura, raese e sootho e na le fiber e ngata le li-vithamine tsa B, 'me tranelate e bolila e na le khalsiamo e matlafatsang mesifa ea bone. Lipopo tse 2 tsa oli ea mohloaare; 1/2 senoelo sa onion, se betliloeng; Li-clove tse 2 tsa konofolo; 1h. khaba ea meroho e hloekileng e hahiloeng hantle; 450 g lesea le se nang masapo le peel, khaola likotoana 2.5 cm ka boholo; 2 di-teaspoon ea phofo ea curry; 1/2 tsp kofi ea mobu coriander; 1/2 diaspuni tsa letsoai; 1/4 tsp pepere e ntšo; 1 senoelo sa moro oa unsalted; Likopi tse 2 tsa raese e tala e sootho; 1 senoelo sa lierekisi tse tala; 1/2 senoelo se nang le mafura a tranelate a monate; 2 tbsp. likhaba tsa liiee tse tala tse khethiloeng.
Litokisetso tsa recipe:
Ka pitsa e khōlō e se nang thupa, futhumatsang oli ka mocheso o mofuthu. Beha lieiee, konofolo le ginger mme u halefa metsotso e 2. Kenya nama le metsi ka metsotso e ka bang 3 ho fihlela e soeufatsoa hohle. Kenya curry, coriander, letsoai le pepere e ntšo le kopanya hantle. Kenya moro oa khōlo mme o tlise ho pheha. Fokotsa mocheso 'me u phehele metsotso e 10 - ho fihlela khoho e loketse. Ho sa le joalo, ka sekoahelo se lekaneng, pheha likopi tse 2 tsa metsi. Tšela raese 'me u bosose ka metsotso e 8. Eketsa lierekisi tse tala, koahela 'me u phehele metsotso e 2 hape, ho fihlela mokelikeli oohle o kenngoa. Tlosa nama ea mollo ebe o e kopanya le tranelate e bolila le eiee. Sebeletsa ka ho beha holim 'a raese le lierekisi. Lijo tse 16% (mafura a 7%, 1 g, mafura a tletseng fatše), 48% ea lik'habohaedreite (48 g), 36% ea protheine (36 g), 4 g fiber , 73 mg ya calcium, 2 mg ea tšepe, 502 mg ya sodium, 399 kcal.
Ke hobane'ng ha lijo tse thata haholo li ke ke tsa atleha?
Ka bokhutšoanyane, lijo tse itšetlehileng ka khaello ea phepo e nepahetseng li ke ke tsa ruisa 'mele meleng, ka li-novices, ho fokotseha ho hoholo ha lik'halori hangata ho baka tšusumetso e matla. Sena se bolela hore tlhahiso ea pele ea kilogram, eo u e bonang sekaleng, hase phello ea ho lahla mafura, empa ke feela metsi ao 'mele o lahleheloang ke oona. Haeba u fumana lik'hilojule tse ka tlase ho 1,200 ka letsatsi (ke hore, tlase ho chelete e fokolang e hlokahalang ke basali ba bangata ho tšehetsa mosebetsi oa tsamaiso eohle ea 'mele), u na le bonnete ba hore u sebelisa mesifa ea mesifa ho e-na le mafura. Haeba u ja lijo tse fokolang tse hlokahalang bakeng sa ho phefumoloha le litho tsohle (lenane la lik'hilojule li fapana, empa ke hoo e ka bang 900 ka letsatsi), 'mele oa hau o tla ea boemong ba tlala ea tlala; ka lebaka leo, a ke ke a arohana le lerotholi la matlotlo a hae a bohlokoa (e leng mafura). Har'a tse ling tsa mekhoa ea ho ja lijo tse fokolisang ke ho hloka matla, ho robala hantle, ho lapa hangata le ho halefisoa ho feteletseng. Ka kakaretso, haeba u bona lijo tse thata haholo, u thibela ho sebelisa lik'hilojule, boemo ba hau ba maikutlo bo ke ke ba hlolla haholo, litsebi tsa phepo ea lijo li hlalosa.