Mantsoe a tummeng a reng "Ke seo u se jang" a ka boela a re: "Ke seo u ithutang sona." Ha re ja, re nahana ka tatso ea sejana, empa hoa hlokahala - hore setho se seng le se seng se lokela ho etsa hore limatlafatsi li be le mosebetsi o nepahetseng oa lijo.
Ho khathala mokhathala
Ka mokhathala o potlakileng, ho pele ho tsohle, ho hlokahala hore u tlohele lintho tse susumetsang - kofi le tsoekere-le ho tlatsa matla a mangata ka lebaka la liprotheine, mafura a jeoang le meroho e makhasi.
1. Khetha li-protein tse phahameng
Li-proteine li na le motsoako oa limela le limela tse ngata, nama ea liphoofolo tse hōlileng ka ho feletseng kapa lihlahisoa tsa soya, tse kang tofu (Japanese soy cottage cheese).
Protheine e thusa ho potlakisa metabolism (metabolism) le, hobane. re cheka liprotheine butle haholo ho feta lik'habohaedreite, re fumana tšehetso ea nako e telele.
2. Mafura - ka tekano
Ho kopanya oli ea mohloaare, mahe, linate nakong ea ho ja ho fana ka "oli" e nang le mabaka a utloahalang, a sebetsang, a matla, ho thusa ho theha boitsebiso ba mohaho ("litene") bakeng sa metsoako e loantšang ho ruruha le ho boloka boemo bo tsitsitseng ba bophelo bo botle.
3. Fana ka khetho ea makhasi a lefifi
Kofi, sipinake, k'habeche - lihlahisoa tsena kaofela li na le vithamine ea B, e ikarabellang bakeng sa tlhahiso ea matla (e nang le letsoai la folic acid, e rarahaneng ea livithamine B, e hlokahalang bakeng sa ho thehoa ha lisele tse ncha tse phelang hantle), hammoho le li-antioxidants le limela tse ncha tsa chlorophyll, ho khothalletsa kholo tsosoloso ea mahlaseli.
Tofu e nkhang hamonate, e halikiloeng ka oli le ho folisa linoko
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Tofu - Lekhalo la linaoa la Japane ke mohloli o motle oa liprotheine. Re khothalletsa ho reka tofu e hloekileng ka lik'hamera, e bolokiloe hantle ka mokhoa o halikiloeng. Sejo sena se na le konofolo e matlafatsang likokoana-hloko le li-eiee tse tala, hape li molemo bakeng sa mosebetsi oa pelo oa mehloaare le li-pecans.
2 pelepele ea boholo bo bohareng (1 e khubelu le 1 lehlabula); 400 g ya tofu e hatelitsoeng;
1/2 tbsp. l. phofo ea curory kapa motsoako oa linoko; 1 tsp. Chile; 60 ml ea oli ea mohloaare; tšoaane ka letsoho le leholo ka lekhasi le leholo la li-clove tse kholo tsa konofolo; li-bunches tse 2 tsa oli e tala; k'habeche e khethiloeng; 3 tbsp. l. sauce ea soya; moriri o khethiloeng; 120 g ea linate tse pshatlehileng; letsoai la pinch.
1. Khaola pepere ka halofong ebe u lokoloha bohareng, ebe u khaola ka mahlakoreng a tšesaane, 'me lihlopha li le halofo.
2. Khaola likotoana tse ka bang 2,5 cm ebe u kenya sekotlolo se nang le li-seasoning (curry le chili).
3. E-ba le oli pele ka pane e chesang. Kenya ginger, garlic le pepere. Pheha ka mocheso o phahameng ka metsotso e meraro, o hlohlelletsa kamehla. Kenya k'habeche e khubelu mme u phehele metsotso e 3 ho fihlela e e-ba bonolo. Ebe u eketsa moriana oa soya 'me u phehe ka mocheso o phahameng bakeng sa metsotso e meng e 1. Kenya letsoai la letsoai. Holimo le li-cilantro le linate
1 ho sebeletsa: lik'hilojule tse 373, 29 g mafura (3 g e ngata), 18 g lik'habohaedreite, 14 g protheine, 6 g fiber, 600 mg sodium (26% letsatsi le letsatsi).
Ho ts'ehetsa ho itšireletsa mafung
Le lefifi le moriti oa sehlahisoa, ho matlafatsa tšehetso ea ho itšireletsa mafung. Kenyelletsa litlolo tse ntšo, monokotsoai, lifeiga, tsokolate e lefifi, lijo tsa leoatleng lijong.
1. Fumana li-eiee
Matlafatsa sesole sa 'mele - onion: eiee, shallots, garlic garlic. Lihlahisoa tsena tse nang le linokoane li fana ka tšireletso e matla e le kannete khahlanong le likokoana-hloko tse kotsi ebile e ka thibela ho thehoa ha lisele tsa kankere
2. Eketsa litlama
Litlama tse ncha le tse omisitsoeng tse kang turmeric, ginger, rosemary, thyme li na le antioxidant, antibacterial le anti-inflammatory properties.
3. Rata li-enzyme
E le ho eketsa katleho ea litlama le linoko, Dr. Bellisfield o eketsa lihlahisoa tsa hae tsa lijo tse kang miso, yogurt le k'habeche e bolila bakeng sa matla a bona a ho khothalletsa ho tsuba le ho ja lijo tse nang le limatlafatsi.
Ja ho theola boima ba 'mele
"Ja mookoli," - e fana ka maikutlo ho ngaka le ho buella litholoana le meroho. Mbala e khanyang ea lamunu e bontša lintho tsa beta-carotene, le lefifi le le lefubelu (semela sa pigment).
1. Khetha li-proteine le "carbonates" tse ntle
Lihlahisoa tse nang le letšoao le tlaase la glycemic, tse kang litapole, monokotsoai, mahe, litlhapi le lijo-thollo tse feletseng, le li-sugar-substitutes tsa tlhaho - sirapo ea sekhahla le peō ea peō ha e phaelle tsoekere ea mali, joaloka litapole tse tšoeu kapa phofo e pholileng.
2. Hlahloba lijo tse tlase tse khalori: goji-berry, brokolli, linaoa tse ntšo, "bohobe bo bohobe" - kinoa. Kinoa - litholoana tse nyenyane haholo tsa peō ea Amerika Boroa, ke tsa lelapa la sipinake. Kinoa e na le protheine, 'me ka bongata ba matla, calcium, phosphorus, tšepe, vithamine B, fiber le lik'habohaedreite tse rarahaneng li phahametse harese, raese, oats le koro. Ha e na gluten. E na le tatso e sa jeleng paate. Ho phaella ho protheine e hloekileng filimi, ho na le li-amino acid tse 8 tse hlokahalang bakeng sa 'mele ea rona, lik'habohaedreite, magnesium le khalsiamo, diminerale le mafura, tšepe le li-vithamine tse ling. Litsebi tsa phepo e nepahetseng li eletsoa ho li sebelisa bakeng sa batho ba nang le bothata ba ho tsuba, bana ba banyenyane le bakhachane.
Ka 100 g ea filimi e na le:
Liprotheine ......................... 16.2 g
Mafura ......................... 6.9 g
Calcium ................. 141 mg
Potassium ..................................... 625 mg
Letšehare ... 6.6 mg
'Me ho bonolo:
Hlatsoa tlas'a metsi a matha mme u phehele metsotso e 15, u eketsa seo u se batlang.
Etsa detoxification.
Qala ho hloekisa 'mele ho tloha makhasi a dandelion, k'habeche, broccoli.
1. Kopanya litholoana tse bolila le meroho e bohloko
Tatso e bohale e fanang ka litholoana tse nang le litholoana le litlama tse bohloko li eketsa boholo ba li-enzyme tsa ho ja le li-enzyme tse hlokahalang.
2. Noa tee
Litholoana le litlama li hlatsuoa ka tee ea tlhaho kapa ea tlhaho e tala, e lokisitsoeng ka ho eketsoa ha lisebelisoa tsa adaptogenic tse nang le basil le ginseng (e boetse e na le thepa ea ho fokotsa mokhathala le khatello ea kelello) - bakeng sa hydration le ho nolofatsa mokhoa oa ho senya lijo le ho hloekisa 'mele.
Khoho e nang le peo ea caraway, tomato ea tomate le tau ea noe e tala
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Ho kopanya komine, chives le pepere ho fana ka sejana ka lintho tse ruileng tsa antioxidants.
Khoho le makofi
4 maqhubu a maholo, a bonase le a likhoho, oli ea mohloaare, komine ea fatše, eiee e nyenyane, lemon, 170 g ea tee e tala, phofo ea buckwheat noodles g, eiee e khethiloeng bakeng sa mokhabiso.
Thollo ea tamati
Lero la tomate la 0,5 .1, 1 clove e khōlō ea konofolo (e qhibililoe), pepere e khubelu, e khaola likotoana tse tšesaane, ntle le lijo tse 1 tsp. komine ea fatše, teaspoon e 1 tsoekere ea tsoekere
1. Pheha pitsa e kholo ea metsi a letsoai.
2. Beha khoho, botoro le komine ka sekotlolo se seholo. Hlakola onion ka grater e kholo ebe u eketsa sekotlolo. Senya lemon 'me u kenye lero la lemone le sehlaha. Eketsa letsoai la letsoai mme u tšele likotoana tsa kana. Preheat frying pan, pheha ka mocheso o mofuthu metsotso e 5 lehlakoreng le leng.
3. Kopanya lisebelisoa tsa sauce ea chutney ho sebedisa lijo pele o etsa boima bo ts'oanang. Kenya letsoai ho latsoa. Ha u ntse u khutlela morao.
4. Beha li-noodle metsing a belang, pheha ka metsotso e 5, ebe u lahlela colander ebe u lumella ho tsuba hantle. Khoho, e nosetsang ka moriana 'me e khabisitsoe ka eiee, e sebetse ka li-noodle.
1 ho sebeletsa: lik'hilojule tse 465, mafura a 16 g (2,5 g), 38 g lik'habohaedreite, 42 g liprotheine, 5 g, pulse, 600 mg sodium (26% ka letsatsi).
Salmon e pshatlehileng le k'habeche ea Chaena le lierekisi tse tala
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Salmone ke mohloli o babatsehang oa omega-3 fatty acids, e thusang ho laola k'holeseterole. Ho monate haeba sejana se kopanya livithamine B tse nang le lekhasi la k'habeche la Sechaena, le turmeric, e nang le antioxidant.
1 teaspoon miso, 1 tsp. likhase tse peli tse khōlō tsa konofolo, tse 4 tse teteaneng tsa salmon le peel, 1 tsp. turmeric, 1 tsp. oli ea mohloaare, 2 lihlooho tse khōlō tsa k'habeche ea Chinese 200 g ya lierekisi tse tala, 2 tbsp. l. peo ea sesame e halikiloeng, letsoai la pinch.
1. Kopanya miso, rosemary, le 1 clove ea konofolo e sithabetseng. Kenya 2 tbsp. l. metsi. Ka letsoho le hlahang, tlotsa lehlakore la salmon, moo ho se nang letlalo. Hlakola litlhapi ka turmeric, apara ho tlotsa frying pan, tšela 1 tbsp. l. oli. Hlohlella metsotso e 2, hang-hang beha metsotso e 5. ka ontong e futhumetse ho 260 ° C.
Hlokomela hore u se ke ua feta sejana.
2. Nakong ena, khaola ea hop. Preheat 2 tablespoons ea oli ea mohloaare ka pane e chesang (wok bakeng sa ho pheha lijana tsa Chinese). Beha hop le pea. Pheha metsotso e 2 ka mocheso o phahameng, o tsosang kamehla. Kenya 1 clove ea konofolo e sithabetseng le letsoai la letsoai. Tsoela pele ka metsotso e 3-4. Tlosa litlhapi ho tloha betheng ea ho baka. Meroho e behe lipoleiti tse 4 tse kholo, beha litlhapi holimo ebe o fafatsa sesame. Sebeletsa sejana hore se chese.
1 ho sebeletsa: lik'hilojule tse 568, mafura a 33 g (ho kopanyelletsa le 6 g tse ngata), 21 dikgerama tsa lik'habohaedreite, 47 g ea protheine, 6 g ea fiber, 600 g ya sodium (26% ea moputso oa letsatsi le leng le le leng).
Leek
Lihlahisoa tseo ka sebele li lokelang ho ba ho motho e mong le e mong ea mo amohelang
Anyezi
Li-garlic, limela tse nang le li-bulb (eiee, li-leek, shallots) li matlafatsa leukocyte, li loantša likokoana-hloko tsa kokoana-hloko esita le lisele tsa kankere.
Fermentation Products
Yoghurts, miso (soya paste, e lokiselitsoeng ka ho belisoa, e kenyelitsoeng ho sopho, e sebelisoang ka seasonings), k'habeche e bolila le kimchi (kimchi - k'habeche) ho loantša tšoaetso le ho ruruha le ho tlatsetsa ka ho phethahetseng ts'ebetsong ea ts'ebetso ea lijo, phepo ea limatlafatsi le ho thehoa ha limela le mala. .
Li-carbohydrate
Limela tse sa phekolehang, tse kang kinoa le oats, limela, joaloka linaoa tse ntšo le tse mabala, li na le fiber e ngata, e thusang ho tlosa k'holeseterole 'meleng.
Litlama le linoko
Turmeric, ginger, komine le rosemary li na le li-anti-inflammatory properties 'me li na le li-antioxidants tse ngata.
Meroho e monate le litholoana
Li amahanngoa le ho fokotsa kotsi ea kankere le maloetse a pelo. Lijo tse mebala-bala tse kang broccoli, k'habeche, li-paprika, li-monokotsoai le lifeiga li na le vithamine tse ngata A, C, E, K, li na le li-acid tsa folic le li-antioxidants, tse kang beta-carotene le anthocyanin (dimension pigment).
Liprotheine
Tofu, nama ea likhoho, nama ea khomo, litlhapi (saalmon, herring, sardine), mahe - lihlahisoa tsena kaofela li fana ka 'mele ka tšepe, li fana ka matla ka nako e telele mme li theha boitsebiso bo hlokahalang bakeng sa mesifa.
Litlhapi tsa tlhaho
Likatekine - lesela le tsoang ho leoka - etsa tee e tala le e tšoeu. Mokhoa o matla haholo oa ho fokotsa kotsi ea lefu la pelo, kankere.
Mafura
Oli ea mohloaare, avocado, linate le lijo-thollo (haholo-holo walnuts, cashews, lipeo tsa mokopu) li fa 'mele matla a mangata' me a fokotsa tekanyo ea k'holeseterole.