Ho ka khoneha hore u ameha haholo ka sekhahla sa letheka la hao ho tšoenyeha ka pelo ea hau. Leha ho le joalo, u lokela ho tsepamisa maikutlo ho bophelo bo botle ba pelo ea hau, hobane maloetse a pelo le selemo a nka bophelo ba basali ba likete tse fapaneng. Bophelo ba pelo le ho boloka boima bo tloaelehileng ke mesebetsi e 'meli e tsamaeang ka letsoho, kaha boima bo feteletseng bo lebisa khatellong ea mali (' me sena ke eona ntho e ka sehloohong e bakang kotsi ea pelo). Ho ikoetlisa kamehla, hammoho le lijo tse nang le fiber, folic acid le lihlahisoa tse nang le bophelo bo botle, tse nang le likhaello tse fokolang tsa mafura a mangata le a trans tse eketsang k'holeseterole. Nakong ea matsatsi a phomolo re hlahile lijo tse ngata bakeng sa lijo tsa hoseng nakong ea lijo tsa hoseng, tse ling tse tšehetsang pelo ea hau ka mokhoa o motle haholo. Hopotsa ba bang hore u lokela ho hlokomela pelo, ha u sa le monyenyane: mema metsoalle ea hau 'me u phahamise setlolo ho bophelo bo botle ba hau!
Salate ea saalmon e tsuba, litholoana tsa morara le avocado
4 liphallelo
Boitokisetso: metsotso e 7
3 tbsp. likhaba tsa asene ea balsame; 2 tbsp. likhaba tsa peel ea grate ea orange; 2 tbsp. likotlolo tsa mahe a linotši; letsoai le pepere e ntšo fatše ho latsoa; 6 likhalase tsa salate e tala e tala; 2/3 senoelo se entsoeng ka boea bo bofubelu; 100 g ea sliced tsuba saalmon; 1/4 ea avocado ea peeled, khaola likotoana tse tšesaane; 16 litholoana tsa morara oa pinki (ntle le letlalo) kapa litholoana tsa morara oa 11L.
Litokisetso tsa recipe:
Ka sekotlolo se seholo, otla whisk le asene, lero la lamunu le mahe a linotši. Fokotsa oli ea mohloaare hanyenyane, o lateloa ke letsoai le pepere. Kenya salate le onion 'me u kopanye hantle. Beha saalm ka lehlakoreng le leng la sejana, 'me u tšollele meroho ho e' ngoe. Abela litholoana tsa morara le li-avocado moeling oa sejana. Ntho ea phepo ea karolo e le 'ngoe (1/4 ea lettuce): mafura a 28% (5,5 g, 1 g mafura a tletseng), 55% ea lik'habohaedreite (24 g), 17% ea protheine (7.5 g), 4 g fiber 61 mg khalsiamo , 1 mg ea tšepe, 582 mg ya sodium, 169 kcal.
Mefuta e mengata ea tomoso e nang le tomate e monate, chisi ea Ricotta le salate ea Rucola
4 liphallelo
Litokisetso: Metsotso e 10 Ho lokisetsa: metsotso e 5
1 tbsp. e nang le khaba ea oli ea mohloaare; 1 tbsp. khaba e entsoeng ka konofolo; letsoai le pepere e ntšo fatše ho latsoa; 4, tomate, "Slivka", khaola likarolo tse 4; 1/2 senoelo sa mafura a mafura a tlaase "Ricotta"; 1/2 teaspoon e nang le khauta e nang le lemon; Likotlolo tse 3/4 tsa lettuce tse khaotsoeng hantle li siea "Ruccola" likotoana tse 4 tsa bohobe bo bongata bo bohotsoeng.
Litokisetso tsa recipe:
Preheat the rasper. Ka sekotlolo se seholo, oli ea oli ea mohloaare, e khabisitsoeng konofolo, letsoai le pepere. Kenya tomate ebe u kopanya hantle. Abela litamati (khaola) ka letsohong la ho baka ebe o tšela ka metsotso e 5 (ho fihlela e e-ba bonolo ebile e tetehile). Khabareng, ka sekotlolo se le seng, kopanya le chisi, khase ea lemon, letsoai le pepere. Kopanya motsoako ona ho toes le ho khabisa ka salate. Khaola likotlolo ka halofo 'me u behe holim'a salate ho noa tomate. Lijo tse 29% (mafura a 5 g, 1 g mafura a tletseng fatše), protheine ea 20%, 51% ea lik'habohaedreite (20 g), 3 g fiber, 172 mg khalsiamo, 1.5 mg ea tšepe, 233 mg ya sodium, 150 kcal.
Liapole tse khabisitsoeng ka sirapo ea maple le yoghurt e monate le muesli ka linate le litholoana tse omisitsoeng
4 liphallelo
Litokisetso: metsotso e 10
Litokisetso: metsotso e 20
Liapole tse 4 "Khauta" ntle le motheo, li arotsoe likotoana tse 8 ka 'ngoe; 5 tbsp. likhaba tsa sirapo ea maple; 1/2 tbsp. likhaba tsa botoro e sa tsitsitsoeng; 1/2 senoelo se tlaase sa yogurt ka ntle ho li-fillers; 1/4 tsp sinamone fatše; li-clove tsa fatše; 1/2 senoelo se nang le mafura a mafura a nang le linate le litholoana tse omisitsoeng; khomo ea nutmeg.
Litokisetso tsa recipe:
Preheat ontong ho ea ho 200 ° C. Beha diapole, 3 tbsp. Spoons ea sirapo le botlolo e qhibilihisitsoeng ka pane ebe u kopanya hantle. Ho noa ka metsotso e ka bang 20, ka linako tse ling, ho fihlela liapole li le bonolo 'me li koahetsoe ka maqhubu a maholo le sira e teteaneng. Ho sa le joalo, ka sekotlolo se senyenyane, otla yogurt ea motsoako, linoko le tse 2 tse setseng. likhaba tsa sirase ea maple. Hlatsoa liapole tse besitsoeng ka lipoleiti tse nyane. Fafatsa ka muesli, ebe u tšela yoghurt e monate. Ntho ea phepo ea mofuta o mong (1 apula le sauce): mafura a 11% (3 g, 1 g mafura a tletseng fatše), 84% ea lik'habohaedrate (50 g), 5% ea protheine (3 g), 5 g fiber, 98 mg khalsiamo, 1 mg tšepe, 53 mg ya sodium, 222 kcal.
Casserole ka spinach, Feta cheese le walnuts
4 liphallelo
Litokisetso: metsotso e 5
Litokisetso: metsotso e 23
Lipopo tse 2 tsa oli ea mohloaare; 8 masiba a eiee ea selemo, a tšesaane; Lipopoana tse 2 tse entsoeng ka konofolo; 280 g ya spinach e khethiloeng; 3 tbsp. likhaba tsa parsley e ncha; 60 g ea Feta chisi e phatlohileng; 1 senoelo sa lebese le tlaase; 2/3 senoelo sa chate ea cottage; letsoai le pepere e ntšo fatše ho latsoa; 1he e khōlō; Liprotheine tse mahe a maholo; Likotoana tse peli tsa bohobe bo feletseng ba lijo-thollo, tse omisitsoeng ka mochini o motlakase le ho khaola likotoana; 2 tbsp. likhaba tsa walnuts tse khethiloeng.
Litokisetso tsa recipe:
Preheat ontong ho ea ho 200 ° C. Ka pitsa e sa cheseng e nang le bophara ba lisenthimithara tse 25, futhumatsang oli ka mocheso o mofuthu. Abela li-onion tse tala ebe o pepesa konofolo le fry ho fihlela onion e le bonolo. Tlosa lero le chesang ho tloha mocheso. Kenya spinach le parsley, e lateloa ke Feta chisi. Ka blender, kopanya lebese, cottage chisi, letsoai le pepere ho fihlela e boreleli. Kenya lehe le mahe a bosoeu 'me u kopanye hape. Tšela motsoako ona holim'a sipinake, ebe u eketsa bohobe bo omisitsoeng. Boha ka metsotso e 12 ntle le sekwahelo. Fafatsa casserole ka linate le ho chesa ho fihlela e sootho. Lijo tse 33% (mafura a mararo a 10 g, mafura a mararo a 3 g), 36% ea lik'habohaedreite (25 g), 31% ea protheine (21 g), 5 g fiber, 314 mg ea calcium, 4 mg ea tšepe , 612 mg ya sodium, 271 kcal.