Litsebi tsa phepo ea phepo li bolela hore ho bonolo ho theola boima ba 'mele likhoeling tsa mariha le mariha ho feta tse ling, ka hona, sebelisa liphetolelo tse latelang tsa "hoetla" tsa lijo.
Lijo tse 5 tse ntle tsa hoetla
1. Matla
Motho e mong le e mong bophelong o na le mefokolo e itseng, mohlala, basali ba bangata ba lekang ho theola 'mele, ba ke ke ba hana ho itlosa bolutu hangata, ke bona lijo tse joalo li hlahisoang.
Lijo tsa hoseng
Khalase ea yogurt ke mafura a tlase, ligrama tse 50 tsa chisi leha e le efe e thata, selae se seholo sa mahapu. Haeba u sa rate lihlahisoa tsa lebese tse bolila, u ka nka sebaka sa yogurt ka metsi a acetic. Ho etsa sena, ka khalase ea metsi a futhumetseng, hlakola 1.5 tablespoons ea acetic acid, e susumetsa ho chesa ha mafura.
Mantsiboea
Salase e khanyang, e phehiloe, mohlala, ho tloha lihoete, liapole, beet, k'habeche. Likhahla tse peli tse nyenyane tsa bohobe ba rye bo nang le bo-ram, li-tomate tse nyenyane, ligrama tse 70 tsa nama e phehiloeng e phehiloeng, li-plums tse kholo.
Dinner
Li-grama tse 120 tsa khomo e nyenyane e mafura, ligrama tse 50 tsa li-mushroom leha e le life, langa le le lej, ligrama tse 70 tsa litapole tse pentiloeng tse tala le apole e le 'ngoe e tala.
Joala
Bakeng sa lijo tsa motšehare, o ka noa khalase ea veine e bofubelu e bofubelu, e tla ba le ho kenngoa ha lik'habohaedreite ka maling le ho fokotsa ts'oaetso ea liprotheine, e fokotsang takatso ea lijo.
Ho senya
Nakong ea letsatsi, u ka ja lijo tse hlabosang tse nyenyane haeba boikutlo ba tlala bo le monate. U ka khetha har'a likhetho tse latelang: biscuit tse nyane ntle le tranelate, banana, bun le sose.
2. lijo
Lijo tsena li tiile haholo, 'me ke tsa lihlopha tsa lijo tse hlahisoang, li ka bonoa matsatsi a fetang 4.
Sejo se seholo nakong ea motšehare ke: ho hlahisa liropole tse lekaneng, ho boetse ho eketsa lero le tsoang lekhalong le lekaneng la litholoana, litholoana tse ratoang tse nyenyane tse entsoeng ka khauta le khaba ea mahe a linotši a May. Ka matsatsi a mararo blender ena a tla nka sebaka sa lijo tsa hoseng, tsa motšehare le tsa lijo tsa motšehare.
Letsatsing la bone la lijo, karolo e 'ngoe ea bohobe le ligrama tse 100 tsa litapole tse halikiloeng li lumelloa ho ja sejo se seholo. Letsatsing la bohlano, e-ja lijo tsa hau tse tloaelehileng.
Nakong ea lijo, ho khothalletsoa ho noa lero la metsi le metsi.
3. Dietary Israel
Molao-motheo oa lijo tsena ke oa lijo ha o kenye lihlahisoa leha e le life, moo ho lengkaneng feela ho qapa lijo tsa hau tsa letsatsi le letsatsi le ho kopanya ka katleho lihlahisoa. Ke metsi feela a hloekisitsoeng kapa a hloekisitsoeng a ka sebelisoang. Pele u qala lijo tsa hoseng, u lokela ho noa teaspoon ea oli ea mohloaare. Kamora 'meleng ona, o hloka ho noa khalase ea yogurt kapa kefir.
Lijo tsa hoseng 1.
Karolo e nyenyane ea oatmeal kapa buckwheat, salate e leseli ea meroho e ratoang ea linako tsa selemo, poone e nyenyane ea phehiloeng kapa lierekisi. Ka mor'a letsatsi u ka eketsa lehe le le leng la khoho le phehiloeng hoseng. Kamora 'lijo tsa hoseng, noa tee ea tee e tala.
Breakfast 2.
Ligrama tse 250 tsa litholoana tseo u li ratang, ntho ea bohlokoa ke hore ha li monate.
Mantsiboea
Bakeng sa lijo tsa motšehare, etsa salate ea meroho, mohlala, vinaigrette. Slice ea sopho e entsoeng ka mouoane le ea meroho. Litapole tse 'maloa tsa bohobe bo botšo. Li-dessert li tla sebetsa joaloka apole e besitsoeng.
Bosiu ba motlakase
2500-300 dikgerama tsa litholoana tse sa tsoehang.
Dinner
Khalase ea yogurt e tlaase kapa ea kefir, motsoako oa lifeiga, matsatsi, li-prunes, apricots le walnuts tse kopantsoeng ka blender - motsoako ona o tsitsisa mosebetsi oa mala. U ka e noa ka tee e sa tsoekere.
4. Limpho
Lijo tsena li ke ke tsa thusa feela ho theola boima ba 'mele, empa hape le mokhatlo oa bophelo bo botle.
Lijo tsa hoseng
"Autumn salate" ea 200 dikgerama ea diapole, 200 dikgerama tsa lihoete le 40 dikgerama ea shredded ka blender horseradish, e bonolo habo letsoai tsoekere le letsoai, tšela ka le bolila tranelate le kopanya.
Noa tsohle hamolemo ka joala ea lihoete: lihoete li tlotsoe ka mokotla ebe li tlatsoa ka khalase ea metsi a batang a hloekileng 'me e sala e eme lihora tse 3. Ka mor'a moo, eketsa lero la apole kapa la cranberry le tsoekere e nyenyane.
Mantsiboea
Re pheha sopho e tsoang ho mokopu. Re khaola tleloubu ka hare ho mehele ebe re e tšela ka oli leha e le efe ea meroho, ho eketsa khalase ea metsi, letsoai ho latsoa le karolo ea mokopu. Re e chesa hoo e batlang e le e loketseng ebe re e tlatsa ka phofo, e lokelang ho ts'ojoa ka oli pele. Re e romella pan 'me re pheha ho fihlela e se na letho.
Litlhapi le pepere. Re roba litlhapi likoto, re li tšela ka letsoai. Ka sekotlolo se senyenyane sa tšela oli, eketsa lihoete, khaola liketeng tse halofo, letsoai le ho jala litlhapi. Bohle ba tšollele tranelate e nyenyane e se nang mafura 'me ba e behe ka metsotso e 20 ka ontong. Kamora ho fela ha nako holimo ho litlhapi, jala lieiee e behiloe ka mehele 'me u kenyetse tranelate e bolila hape. Re romela lijana ka metsotso e 10 ka ontong. Lijo tse loketseng tse tletseng lifate.
Bosiu ba motlakase
Noa. Ka lebese le koahetsoeng, eketsa khaba ea lero la beetroot le lero le lekanang la lero la lemone.
Re lokisetsa mousse ho liapole: ka likhalase tse peli tsa metsi a batang, ka tsedroilimon, re pheha ligrama tse 400 tsa liapole, ebe re sila ntho e 'ngoe le e' ngoe ka blender, re eketsa 60grams ea manga, 80 grams ea mahe a linotsi a metsi le ho tlisa pheha. Ka mor'a hore a belise, boima bo kopantsoe ho blender ho fihlela ho tšoeu tšoeu ea foamy foam. Sebeletsa chilled.
Dinner
Pene ea mokopu. Tšela oli e nyenyane ea limela ka pitsa 'me u tšollele halofo ea khalase ea raese ho eona. Pele ho eona e tlameha ho soaked le ho pata ka pane. Ha re le moo, re kenya mokopu o tšetsoeng ka likotoana tse nyane, likhaba tse tharo tsa oli, khalase ea metsi le letsoai le lenyenyane le tsoekere. Sebeletsa kashumozhno le compote.
5. Diet Catherine Zeta-Jones
Hangata setšoantšisi se tummeng se shebahala hantle 'me se boloka foromo ea hae ka lebaka la lijo tsa sopho.
Lijo tsa hoseng
Sesebelisoa sa Lowfat, salate ea meroho, khalase ea yogurt ea tlhaho, lehe la khōhō, e phehiloeng ka thata, masiana a phehiloeng a mangata le ligrama tse 70 tsa poone e nang le makoti. Hape bakeng sa lijo tsa hoseng u ka noa tee ntle le tsoekere.
Mantsiboea le lijo tsa motšehare
Li na le likhase feela. O ka pheha ka risepe leha e le efe, ho ka khoneha hore u sebelise tse ling tsa mekhoa e khethiloeng.
Sopho e entsoeng ka 'mala oa li-arbine. Li-eggplant lia hlajoa, li khaoloa ka lik'hilograma, letsoai 'me li tsamaea metsotso e 20. Re koahela langa le le lej ka metsi a belang, ebe rea e tlosa letlalong mme re e khaola ka likotoana. Tlelouoa e hloekisoa ebe e etsoa likotoana tse nyenyane ebe e halikiloe ka oli ka har'a pitsa ho fihlela e le khauta, e fetotsoe ka pan le mane e eketsa tomate le stew. Ho motsoako ona, eketsa li-arubini tse hlatsoitsoeng, tšela metsi le ho pheha metsotso e 20. Konofolo e khaotsoe 'me e tsoakane le tranelate. Re kenya ntho e 'ngoe le e' ngoe ka pane e le 'ngoe ebe re e otla sebakeng se setle.
Mona lijo tse joalo tse 5 tsa hoetla li tla u thusa hore u tlose mekhoa e meholo-antimeter.