Fokotsa khatello
Haeba ngaka e entse qeto ea hore u hatelletse khatello e mpe, ntle le lithethefatsi, u hloka lijo tse khethehileng.
Mokhoa oa mohlala ke ona:
- Lijo tsa hoseng
Juice ho tloha celery, apole, beet le kiwi. Mafura a lijo-thollo tse tlaase. Cocoa. Motsoako oa lero la motsoako o fana ka phello e matla ea metsi. Sekhahla sa lijo-thollo, se nang le khalsiamo e ngata, se tsosolosa mokoloko oa mokokotlo, se lopolla mathata a mangata a boko. 'Me cocoa e tsitsisa khatello ea mali, e leng se tlatsetsang ka mokhoa o tloaelehileng oa phepelo ea metsi ka' mele.
- Mantsiboea
Salate ea lihoete le kiwi (2 lihoete, 2 kiwi, halofo ea pere, 50 g ea li-cream tse nonneng tse mafura). Lihoete - mofani oa vithamine A, e leng ka lebaka la ho kopantsoe le tranelate e bolila e kenngoa ka botlalo, e tlatsetsa ntlafatsong ea pono. Sopho ea lentile (halofo ea khalase ea lentile, litapole tse 2, lihoete, onion, garlic, 20 dikgerama tsa chisi, oli ea mohloaare, parsley le letsoai). Sopho e na le phello e hloekisang 'me e ntlafatsa potoloho ea cerebrospinal fluid. Lijo tsa leoatleng le linaoa (250 dikgerama tsa lijo tsa leoatleng, 100 g ya linaoa, pepere, letsoai, oli ea mohloaare, lime). Pheha lijo tsa leoatleng tse phehiloeng ka linaoa 'me u tšollele lero la lalaka. Lijo tsa leoatleng li na le protheine e bonolo, e nang le iodine, e sebelisoang ke polyunsaturated fatty acids. Ba tloaelella metabolism, ho ntlafatsa tshebetso ea qoqotho ea qoqotho, ho lopolla mokelikeli oa metsi o tsoang lijaneng tsa boko. Litholoana tse omisitsoeng le bolila tranelate (50 g ya prunes le omisitsoeng apricots stuffed le walnuts le tšela tlaase mafura bolila tranelate). Ts'ebetso ena e na le phello e ntle ho mosebetsi oa boko, lik'hemik'hale tsa hematopoiesis, e khothalletsang ho itšireletsa mafung.
- Dinner
Oat pudding (kotara ea khalase ea oatmeal, khalase ea lebese, tsoekere e 1 ea tsoekere, 15 g ea botoro, sinamone le letsoai). Pheha poro ka halofo ea lebese le letsoai, eketsa lebese le setseng, tsoekere, sinamone, e ke e tlohele ka metsotso e 10. Oatmeal e na le phello e koahelang, e hloekisa mala mme e khothalletsa tlhahiso ea melatonin, ntho e ikarabellang bakeng sa boroko bo tebileng.
Mokete oa mahlo
Bothata bo joalo, joaloka ho fokotseha ha pono, le hona ho rarolloa ke phepo e nepahetseng. Re ke ke ra ema ho fihlela likhalase li ngoloa ho rona, thibelo ke tsela e molemo ka ho fetisisa ea ho thibela lefu lena. Bonyane hang ka beke, etsa mokete bakeng sa mahlo.
- Lijo tsa hoseng
Omelette e nang le sipinake (lehe, kotlolo ea lebese, 100 g ea spinach e batang, oli ea mohloaare, letsoai). Sipinachi e thusa ho fokotsa k'holeseterole, e ntlafatsa tšelo ea mali, e felisa ho ruruha ka hare, ho tsosolosa mali a microcirculation. Salate ea tomate e ntšo e nang le artichoke ea Jerusalema (tamati e le 1, artichoke ea Jerusalema, makhasi a celery, oli ea mohloaare, letsoai le pepere ho latsoa). Ho tamati e khethiloeng, eketsa artichoke e nang le grated Jerusalema le meroho. Artichoke ea Jerusalema e na le li-probiotic inulin - mohloli oa li-fiber tse hlokahalang bakeng sa ho ja lijo tse tloaelehileng. Li-copy, tse nang le tomate, e na le oncoprotectant, e felisa liketsahalo tse ngata tsa bokong, li susumetsa mosebetsi oa methapo ea optic.
- Mantsiboea
Mopho ea li-cauliflower ka Senyesemane (pheha k'habeche motsoako oa metsi le lebese, eketsa fried ka botoro ea botoro 'me u otloa ka tranelate e le tranelate yolk). Koliflower e na le vithamines C e ngata, ho ba teng hoa hlokahala ho boloka ts'oaetso le ho tsosolosa pono ka mor'a mosebetsi o mongata. Sejana sena se loketse ho lahleheloa ke boima ba 'mele. Liponkete le sebete sa nama ea nama ea khomo le lihoete (tse soaked sebete le lihoete ka kefir, li feta ka grinder ea nama, eketsa letsoai, eketsa lee le phofo, Fry). Sebete sa nama sa nama se na le tšepe e ngata, e hlokahalang ho boloka boemong bo botle ba hemoglobin, e leng mohloli o ka sehloohong oa ho fana ka oksijene likotong. Lihoete tsa Beta-carotene hammoho le oli ea meroho li khothalletsa ho thehoa ha vithamine A, e hlokahalang bakeng sa pono ea mahlo. Khauta ea Watermelone-yoghurt (khaola likotoana tsa makhasi a mahapu a tšollele yogurt). Watermelone e na le phello ea diuretic, e fokotsa khatello e sa tsitsang.
- Dinner
Sopho ea mushroom ea li-mushroom (250 g, li-mushroom li pheha, eketsa ho halikiloeng ka oli ea meroho ea limela le fried ka botoro ea phofo ea supone, e otloa ka blender, e behe meroho). Liphuputso tsa morao-rao tsa litsebi tsa phepo ea lijo li bontšitse hore sopho e thusa haholo mantsiboeeng, ha li ntse li chekoa habonolo. Li-mushroom li sebelisa li-adsorbents tsa slags le chefo, meroho le botoro li na le livithamine tse ngata tsa E le D, tse hlokahalang bakeng sa pono e ntle.