Ha a ntse a ja lijo, Melanie o ne a batla ho finyella lipakane tse peli: ho tsosolosa mohau oa setšoantšo le ho eketsa marotholi bophelong ba hae bo haufi. Ka lebaka leo, o ile a emisa khetho ea hae ka limpho tsa leoatle, hobane e se e tsebahetse ka nako e telele hore li eketsa libido tsa thobalano.
Mokhoa o tloaelehileng oa ho ja lijo
Joaloka lijo tsa hoseng, o ea bohobe, li-flakes tse nyenyane tse monate tse nang le lebese le nang le morara o monyenyane.
Bakeng sa lijo tsa motšehare, Melanie o sebelisa salate ea tamati, eiee le lettuce, e nang le pepere le lemon. Hape le shellfish holim'a leqhoa.
Lijo tsa lijo li na le salate, halofo ea litapole tse halikiloeng, sea shellfish, nama ea nama e ncha le li-oyster tse tšeletseng.
Mesebetsi e tlatsitsoeng ea lijo
Kaha o ne a se a le boima ka lik'hilograma tse 12 ka likhoeli tse itseng, Melanie o ile a qala ho hlaphoheloa hang-hang Empa lebaka la khalemelo e ne e le ntho e sa lebelloang 'me e thabile haholo! Griffith Melanie o haufi le ho ba 'mè hape! Qalong o ne a nahana hore lijo li felile, 'me o tla boela a je joaloka pele, feela hona joale le ka lesea. Empa ka mor'a ho nahana ka hloko, o ile a etsa qeto ea ho tsoela pele ho latela lijo tseo a li jang, empa hona joale o mo phaella ka ho ngola lintlha tse ngata tse ncha, tse kang litlhapi, salate, litholoana, meroho, khoho le litapole.
Haeba u rata lijo tsa leoatleng, joale u lokela ho leka lijo tsena. Ka thuso ea hae, ka sebele u tla lahleheloa ke lik'hilograma tse 5 ka beke 'me u ntlafatse bophelo ba hau ba thobalano!
Lijo tsa Griffith li atleha hobane ha u ja litlhapi u fumana halofo ea lik'hilojule ho feta ha u ja nama. A re fane ka mohlala haeba u etsa 150 gr. cod ka grill, e tla ba le lik'hilojule tse 200, 'me ka nama, pheha ka tsela e ts'oanang - ka makhetlo a mabeli!
Celery, morara le li-mushroom ke lihlahisoa tseo ke ileng ka etsa qeto ea ho li eketsa, ha li eketsa liketso tsa ho kopanela liphate le ka thuso ea tsona bophelo ba hau ba thobalano bo tla ba bobebe haholoanyane.
A re se re leke ho iketsetsa lijo tsa hau tsa hoseng, tsa motšehare, tsa lijo tsa mantsiboea le lijo tse seng kae tse hlahisang lijo.
Bakeng sa hoseng:
- Litapole tse 'maloa tsa bohobe le bran, tomate e le' ngoe, 50gr. tuna ka lero la eona le tomate.
- Pontšo e 'ngoe le ramone, 25 gr. li-flakes tse nyenyane tse monate ka lebese, banana e nyenyane le palo e nyane ea marmalade.
- 50 gr. Sardine ka lero la eona, toast, tomate le khalase e le 'ngoe ea lero la lemone.
- 50 gr. mahe a phehiloeng ka har'a moroho oa li-mushroom, lehe le phehiloeng, e leng lesela le lenyenyane la mafura a phofo, e lokelang ho haliloa ka grill, bohobe le halofo ea khalase ea lero la lamunu.
Tsena tsohle li tla lekana le lik'hilojule tse 300.
Lijong tsa motšehare:
- 150gr. lihlahisoa tsa leoatle, eng kapa eng eo ue ratang, feela ntle le likhetla le karolo e ntle ea salate, ka ho khetheha e apere ka lero la lemone.
- Karolo ea salate - e koetlisitsoeng, e lokelang ho tlatsoa ka lero la lero la lemone, bun e nyane le 90 g. tuna ea makotikoting kapa salmon.
- Toast, karolo e kholo ea salate e entsoeng ka meroho e tala, e nang le lero la lemone le li-cutlets tsa litlhapi, tse nang le litepisi tse lekaneng tsa tomate.
- Sandwich e nang le likotoana tse peli tsa bohobe le mohala, salate le li-sardine tse peli kapa e le 'ngoe, tlhapi e tšoasitsoeng ea litlhapi. Hape, 50 gr. pate ho tswa ho saalmon kapa crab.
Ho phaella moo, motšehare u ka ja litholoana tse ncha, mohlala, apole, lamunu, pere, banana kapa likiba tse peli.
Kakaretso ea lijo tsa motšehare ke lik'halori tse 250.
Bakeng sa lijo tsa motšehare:
- Hop, o ka broccoli, 12 gr. spaghetti ka tomate mongobo, 150 gr. ho tsuba le celery e entsoeng ka makoti.
- 75 gr. chips, 50 gr. lierekisi tse nang le makhasi a mangata, li-cutlets tsa litlhapi le karolo e kholo ea salate - e koetlisitsoeng.
- 250 gr. khoho e se nang letlalo, e besitsoe ka grill, linaoa tse tala, 50 gr. phehiloeng ka moro oa linotši, karolo e kholo ea salate ea meroho e apereng ka lero la lemone, tamati, e phehiloeng le khalase e nyenyane ea khalori ea yogurt.
- 150 gr. li-casseroles tsa litlhapi tse tšoeu kapa tse 150 tsagr. nama e entsoeng ka mafura e halikiloeng ka gravy, onion, sopho ea mushroom, 125 gr. litapole ka seaparo sa junifomo, tamati, karolo e kholo ea cauliflower, li-canned tsa celery, le mefuta e sa tšoaneng ea linoko.
- Broccoli, selae sa lemon, zucchini kapa cauliflower, 150 gr. tlhapi leha e le efe eo u e ratang bakeng sa tatso ea hau, u ka ba le herring, mackerel kapa trout, u se na letho ka li-breadcrumbs 'me u apehile ka foil, ho na le moo u lokelang ho eketsa lero la grate lemon, 6 gr. margarine le lero la lemone.
Bakeng sa lijo tsa motšehare, ho boetse ho buelloa ho ja litholoana tse ncha.
Lijo li tla ba lik'hilojule tse 350.
Bakeng sa ho noa joala le joala:
Li-biscuits tse monate tse nang le salate, li-biscuits tse peli tse omeletseng kapa tsokolate e nyenyane "Mars", 150 g. morara leha e le ofe le likhalase tse peli tsa veine e omeletseng kapa likhalase tse peli tsa sesebelisoa sa mochine. Tsena tsohle li tsoa ka lik'hilojule tse 100.
Letsatsi le nang le lintlha tse bonolo ke li-kilocalories tse 1200.