Etsa likhetho tse ngata ha u sebetsa k'homphieutha, sheba lintho tse haufi. Etsa hore mahlo a hao a phomole. Tela ho tsuba le joala. Nicotine e nolofalletsa lijana ka potlako, ebe e nyane, sena se ama tšollo ea mali ea hlooho le mahlo. Tsamaea hangata pele u robala. Ho atleha 'mele ka oksijene, o thusa ho tsosolosa pono.
Vithamine C ke ea bohlokoa haholo bakeng sa mahlo. Hlahloba lijo tsa hau e le hore li na le vithamine e lekaneng, e sireletsang retina ea mahlo a rona. Ja litholoana tse ling tsa citrus, li-cranberries. Ha ho letho le tlaase bakeng sa diminerale ea pono - zinc. Likokoana-hloko li fumanoa pepere e monate ea Bulgaria, lipeo tsa mokopu, li-beet tse ncha. Bakeng sa thibelo ea lefuba, hangata lingaka li fana ka lijo tse joalo bakeng sa bakuli. Ntho e 'ngoe ea bohlokoa e lokelang ho kena ka bongata bo lekaneng' meleng oa hao e le hore ho se na mathata mahlong a - calcium. E fumanoa lihlahisoa tsa lebese, e thusa ho matlafatsa lisele tsa leihlo, li loana khahlanong le bana ba nang le bokooa.
Li-vithamine E, A, beta-carotene, tse nang le li-antioxidants, li tlatsetsa ho matlafatsa marako a methapo ea mali le tsamaiso ea capillary, ho ntlafatsa mahlo, mahlo a mahlo. E na le lihoete le blueberries. Ha se letho, lihlahisoa tsena li bitsoa "thuso ea pele ea mahlo." Ntho feela ea bohlokoa, lihoete, tse nang le eona, beta-carotene ha e fumanoe ntle le mafura. Ka hona, itokisetsa salate ea lihoete, etsa bonnete ba hore u ka eketsa tranelate e bolila kapa oli ea mohloaare.
Bakeng sa mahlo a rona, mafura a saaturated a thusa Omega 3 ke a bohlokoa haholo. 'Mele oa rona ha o ba hlahise, kahoo re tlameha ho fana ka phihlelo ea likarolo tsa bohlokoa joalo. Ja lijo tsa litlhapi hangata. Haholo-holo omega-3 acid e fumanoa tuna le salmon. Jesi e nyenyane kapa oli ea mohloaare e tla thusa ho tseba ntlha ena ea bohlokoa.
Ke fana ka diresepe tse ngata bakeng sa lijana tse phetseng hantle bakeng sa mahlo a rona. Metsotso e seng mekae ka kichineng, 'me u ka lokisetsa motsoako o phelisang hantle le o nang le phepo bakeng sa mahlo a hau.
Salate «Lihoete le linate».
U tla hloka: li-walnuts tse nyenyane tse nang le letsoho, li-parsley tse peli, lihoete tse peli tse hloekileng, likhaba tse 2 tsa tranelate e bolila, khaba e le 'ngoe ea oli ea mohloaare.
Peel lihoete, grate ka e kholo grater. Khabeloa chop parsley le linate (li ka ba grated ka ntle grater). Kenya salate ka tranelate e bolila le botoro. U khahleha ebile u na le bokhabane u ka etsa salate. Kenya likarolo tse 'maloa tsa peeled ea orange kapa ea mandarin, u ka eketsa khaba ea khase ea mahe a linotši.
Salate e monate le e phetseng hantle bakeng sa mahlo e loketse!
Mofuthu oa li-blueberries.
U tla hloka: ligrama tse 200 tsa chisi tsa mascarpone, likhaba tse 2 tsa tsoekere, ligrama tse 500 tsa blueberries, li-protein tse 2 tse nang le letsoai, letsoai le lenyenyane.
Ho hlokahala hore u shapulele li-blueberries le tsoekere ho ea blender. Kenya mascarpone, e tsamaise. Boima bo hlahisoang bo kenngoa ka hlobo ebe bo kenngoa ka lehare. Liprotheine li otloa ka foam (ha e le meringue), eketsa letsoai. Mamela ka bonolo monokotšoai oa mofuta o mongata ebe o kopanya le khaba ho tloha ka tlase holimo. Kenya eferetere. Nako le nako tsosang boima. U ka sebeletsa lijo tse hlahisang lijo tse monate le tse monate ka mokokotlo. Bakeng sa mokhabiso sebelisa sprig ea koena.
Salmone e khanyang ka lemon.
U tla hloka: 2 kg ea salmone, litepisi tse 2 tsa moriana oa mosetareta, letsoai, pepere, sehlopha sa parsley, tarragon le dill, lialmone tse 2.
Ho etsa litlhapi: arola hlooho, mohatla, masapo (tsena tsohle li ka pheha le ho pheha moro). Kopanya lero ka lemon le nang le supone e le 'ngoe ea mosetareta le phapone ea oli ea mohloaare. Tšela motsoako ka tlhapi, tlohela metsotso e 20. Khaola meroho ka mokhoa o khahlehang, khaola lemon ea bobeli ka lihlopha tse ntle. Li behe lipakeng tsa boima ba litlhapi tse peli. Eketsa letsoai, pepere, chesa ka ontong ea preheated ka 180 ° C ka metsotso e 40.