Hoseng re potlaka, re ja lijo tsa motšehare mosebetsing. 'Me feela ka shoalane re ka ja ka mokhoa o sireletsehileng. Ka nako e ts'oanang ke batla ho itlhahisa le rona le lelapa la rona ka lijo tsa mantsiboea ka botlalo, - tse sa tšoaneng le tse monate.
Ebe joale potso e hlaha: joang ho boloka setšoantšo maemong a joalo? Na ho na le lipepepe bakeng sa lijo tsa mantsiboea tse tletseng boima ba 'mele? E hlahisa hore ho na le. Esita le ho lahleheloa ke boima ba 'mele u ka nka lijana tse monate, tse nang le phepo, empa e seng tsa k'halori.
Li-recipes tse hlahisoang li na le lik'hilojule tse ka bang 600, 24% ea protheine (37-38 g), mafura a 25% le lihlahisoa tsa liphoofolo le meroho, 51% lik'habohaedreite (79-80 g), 12 g fiber, calcium, folic acid, tšepe le lisebelisoa tse ling tsa bohlokoa.
Mefuta-futa ke motheo oa phepo e nepahetseng. Ka hona, risepe ea lijo tse felletseng ka ho feletseng bakeng sa tahlehelo ea boima ba 'mele e akarelletsa lijana tse ngata tsa lijo tse fapaneng. Sena se tla fokotsa boima ba 'mele' me se lule se le boemong bo botle.
Mantsiboea No. 1. Salmone e nang le raese le meroho.
- 90 g ea saalmone kapa litlhapi tse ling tse khubelu li jala lero la lero la lemone le parsley e ncha;
- 100 g ya stewed asparagus le lihoete le eiee kapa meroho kopanya le asparagus linaoa;
- 40 g ya raese e phehiloeng, ka ho khetheha e sootho.
- Salate ka spinach le likomkomere le tamati.
O batla exotics? Lokisetsa salate e sa tloaelehang ea spinach:
- 200 g ea spinach;
- 50 g li-tangerines tse ncha kapa tse entsoeng ka makotikoting (li-oranges);
- Hlooho e nyane ea eiee e khubelu;
- Likhabapo tse 2 tsa lijo tsa Italy tse tlase (khalori e tlaase).
Dinner № 2. Khoho le meroho.
- 120 g ea lesapo la khoho ka maqeba a masea a bosoeu 'me u bake metsotso e 20 mocheso oa 180-200 ° C;
- 100 g ya broccoli steamed;
- 1 litapole tse tloaelehileng tse chesang ka 1 teaspoon ea oli le likhabapo tse 2 tsa tranelate e bolila ka mafura a tlaase;
- fafatsa meroho e nang le eiee e hloekileng ea selemo.
Bakeng sa lijo tse tsoekere - apole e besitsoeng. Nka 1 apole e tloaelehileng, tlosa motsoako. Bohareng, re beha lipopoana tse 2 tsa mahe a linotši, teaspoon e 1 ea lepa le khethiloeng le 1 teaspoon ea morara o omisitsoeng. Boha ka metsotso e 45 ka 180 ° C.
Dinner # 3. Mefuta ea likhoho tsa Mexico tse nang le meroho e monate.
- 100 g ea khoho ea khoho e koahetsoeng ke liaparo tse 2 tsa teaspoon ea soy sauce le teaspoon e le 'ngoe ea oli ea mohloaare, ho chesa ka ontong kapa ka grill;
- 40 g ea lettuce;
- Ligrama tse 30 tsa salsa sauce;
- 50 g ya raese e phehiloeng e sootho kapa buckwheat;
- 100 g ya lihoete tse entsoeng ka 1 teaspoon ea lero la lamunu le teaspoon e 1 ea motsoako o motjha (eketsa letsoai le pepere ho latsoa).
Dinner № 4. Stew ho tloha tofu.
- Sejoa 120 g hofu le 1 carotlolo, 30 g ea onion e entsoeng, 30 g ea parsley ka 1 teaspoon ea oli ea mohloaare. Kenya likaroloana tse 4 tse kholo tsa mushroom, halofo ea pepere e khubelu e chesang le teaspoon e 1 ea moriana oa soya. Nako ho latsoa konofolo, asene, silika;
- e khabisitsoeng - 100 g ea raese e phehiloeng e sootho;
- salate ea tropike: 1 kiwi, likhaba tse 2 tsa kokonate, ½ lemonate, sopho e entsoeng ka teaspoon ea rum.
Dinner № 5. Meat.
- 90 g ea nama e tlaase e mafura, pheha ka grill kapa ka ontong;
- 1 litapole tse mahareng li baka ka 1 teaspoon ea botoro;
- 100 g ya lihoete tse ncha tsa mashed le lierekisi tse tala.
Ho eketsa hantle ho lijo tsena tsa lijo ke salate e "tala":
- 200 g ya dill, salate, parsley, onion;
- likomkomere;
- 1 teaspoon ea oli ea mohloaare bakeng sa ho fepa.
Dinner № 6. Halibut le meroho.
- 120 g ya halibut e phehiloe ka grill kapa steamed (tlhapi e 'ngoe e tšoeu e tla e etsa);
- 100 g ea likhama tsa linaoa tsa moriri ka moro oa khōhō le ho phaella ka 1 teaspoon fatše lialmonde;
- 50 g ya raese e phehiloeng e sootho kapa litapole tse besitsoeng letlalong;
- 200 dikgerama tsa salate ea meroho (likomkomere, langa le le lej, pepere e monate) le litlama.
Ho bokelloa ha lihlahisoa li-recipes ho fanoa karolong e le 'ngoe. Empa lijong tsa mofuta ona li tla ananeloa ke lelapa la hau kaofela. Nakong e tlang - u se ke ua tšaba ho leka. Kopanya monahano oa hau, fetola ho lokisoa ha lijo tsa motšehare ho boloi 'me u je bakeng sa bophelo bo botle!