Phetoho ka potlako ka nako e khutšoanyane
Lenane la setsebi sa litsebi sa litsebi sa Iseraele se tšepisa ho hlahisa metabolism le ho arohana ho tloha ho lik'hilograma tse 10 ntle le boiteko le lithibelo. Selemong se fetileng kapa tse peli, tsamaiso ea phepo e nepahetseng, e entsoeng ke setsebi sa litsebi sa mafu a Iseraele, Kim Protasov, se ntse se tumme haholoanyane. Ka lekhetlo la pele ba qala ho bua ka eena ka 1999. E ngotsoe ka monate "protaction", ha e qala ho bitsoa ka lebitso la mongoli, e tšepisa ka libeke tse hlano ho tloaelella metabolism le ho imolla boima bo feteletseng. U ka ja nako efe kapa efe ea motšehare kapa bosiu, u se na likarolo tse fokolang mme u se ke ua itšoenya ka mesebetsi ea lipapali. Ntho e ka sehloohong - ho khomarela lijo tse khethehileng, tse bonahalang li bōpiloe ka ho toba bakeng sa halofo ea bobeli ea lehlabula, ha meroho e mecha e ka fumanoa hohle.
Tsela ea ho phomola
E le ho latela lijo, o hloka ho ja meroho eo u ka e jang e tala, li-5% tsa li-cheeses, chate ea cottage, yogurt le mahe. Ja lihlahisoa le lihlahisoa tsa lebese kamehla, li na le lijo tsa hoseng, tsa motšehare le tsa motšehare ka bongata. Empa u boloke tekanyo ea likhahla-u se ke ua ea feela ho yogurts kapa feela meroho e tala. Pheha lijo tsa mefuta eohle le la salate ea Greek, appetizers ea meroho, mahe le pepere. Kenyelletsa litoro le ho etsa diresepe tsa hau ho tloha meroho - serosa se senyenyane, succhini, lihoete, k'habeche, likomkomere, tse sa lokelang ho fuoa phekolo ea mofuthu. Joala li lumelloa ka kofi le tee leha e le efe ntle le tsoekere le lebese. Ntho e tlamehang ho etsoa: ho noa bonyane lilithara tse peli tsa metsi letsatsi le leng le le leng, ho sa tsotellehe lino tse ling. Ho litholoana tseo u ka li jang liapole tse tharo tse tala.
E sebetsa joang
E chesa mafura a tlaase le ho hloekisa mala. Sena se thusa ho fokotsa boima boemong ba bobeli. Li-pectin le fiber li matlafatsa intestinal peristalsis, 'me matla a tlaase a caloric a etsa hore' mele o sebelise e le mohloli oa matla a mafura a tlaase. Hlokomela mesifa. Tlhokomeliso: Haeba litlhoko tsa k'halori li phahametse haholo ho feta lijo tsa bona - ka mohlala, haeba ngoanana a ikoetlisa, - boima ba hae bo ka fokotseha ka lebaka la ho timetsoa ha protheine ea mesifa. Mongoli oa lijo o tiisa hore qetellong ea beke ea bobeli takatso ea ho ja ntho e monate le mafura e nyamela ka ho feletseng - setopo se hloekisitsoeng se tla hloka meroho le lihlahisoa tsa lebese le li ka tlohela mahe. Bekeng ea boraro, karolo ea 300g ea nama e halikiloeng, likhoho kapa tlhapi e lokela ho kenngoa lenaneong la pele la lijo, ha le ntse le fokotsa ho sebelisoa ha lihlahisoa tsa lebese. Ho tloha qetellong ea beke ea boraro boima bo tla qala ho qhibiliha ka pel'a mahlo a hau. Lijo tsena li lokela ho nka libeke tse peli. Ba tsamaeang ho fihlela bofelong, bua ka tahlehelo ea 10-15 lik'hilograma, ho ntlafatsa boemo ba letlalo, ponahalo ea khanya le indefatigability. Litefiso li lekane nako e telele, 'me, ntho e ka sehloohong, e khaotsa ho hula ka kotsi le e phahameng-k'halori. Protasov e eletsa lijo tse joalo ho hloekisa 'mele ho feta hang ka selemo. Ka mokhoa ona, setsebi sa phepo e nepahetseng se tiisa ho tlosa palo ea lik'hilogramme tse sa rateheng.
Liphetoho le litlatsetso
Lilemo tse leshome le metso e robeli tsa ho ba teng ha lijo ha li e-s'o mo fe letho. E holimo ho lipepepe, litlhahiso tse ncha. Hona joale ho arotsoe ka thoko hore meroho eohle e ka jeoa, haese bakeng sa li-starch tse nang le tsona. Ke hore, e sebelise hantle, empa ho molemo ho hana ka ho feletseng, mohlala, ho tloha poone, lierekisi, linaoa, koro. Ho tsoa lethathamong la lihlahisoa tsa lebese, ho hlokahala hore u tlose lebese - lihlahisoa tsa lebese tse bolila feela li nkiloe, 'me lebese le besitsoeng le koahetsoeng ke le khethollo le ho feta. Li-Yoghurts le Cottage chisi tse se nang li-additi li ka jeoa ka se nang moeli. Ho tloha ho lijoe ho hlokahala hore u khethe bonolo, e le letsoai le letsoai, ha letsoai le koalla metsi moleng. Hape, ha ho kgothaletswe hore o je mahe a phetseng hantle - protheine e ka senyeha letsatsi le leng le le leng, mme yolk - habeli ka beke. 'Me ha e le hantle, u lokela ho nkela sebaka se entsoeng ka fried bakeng sa nama kapa tlhapi, pheha bakeng sa banyalani ba bang.
Tloha butle
Ho lokisa sephetho le ho khutlisetsa 'mele ho ja lijo tse tloaelehileng, ho tloha "moferefere" ho buelloa ho batla ho tšoana le ho ja ka boeona ho nka nako. Ka bekeng ea botšelela ea lijo, butle-butle o ile a hlahisa oli ea meroho - ha ho na 3 tsp. ka letsatsi. Ka nako e tsoanang, lihlahisoa tsa lebese tse nang le mafura a 5% li nkeloa sebaka ke lihlahisoa tse se nang mafura. U ka eketsa linate tse seng kae, lifate tsa mohloaare, u sa lebale ho fokotsa palo ea oli. Motšehare ho hlokahala hore u se ke oa ja 30-35 g ea mafura. Ka beke ea bosupa, liapole tse tala li nkeloa sebaka ke litholoana tse ling tse monate - lierekisi, kiwi. Libanana, matsatsi le limango ha lia lumelloa. Ka la borobeli hoseng, qala ho pheha phala. Karolo ha e fetang 250 ml. Ea lijo-thollo, li-oats li khetha. Ka karolo ea borobong ea lihlahisoa tsa lebese butle-butle li fetoha, ha li ntse li eketseha ka karolo ea nama, khoho le litlhapi. Ka beke ea leshome, khutlela ho lijo tse fetileng, ho bona tekanyo le ho khetha li-nonororic, lijo tse nkiloeng ka nakoana.
Melemo le Boipheliso
Ho ea ka litsebi tsa mahlale, mokhoa oa Protasov o na le menyetla e mengata - ka mohlala, o qobella lijo tsa tlhaho feela ho ja, ho hana lihlahisoa tse hloekisitsoeng, tse seng li felile, lijo tsa makotikoting le marinades. Leha ho le joalo, "moferefere", joaloka lijo tsohle, o na le litšitiso tsa oona. Haholo, ha e loketse mariha, kaha lijo tse tala li eketsa boikutlo ba tlala. Hape u sitoa ho lula ho eona kamehla, joalo ka lijong tse ling tse tlaase tse tlaase le tse fatše. Lijo tsa Protasov li na le lik'hilojule tse fokolang haholo tse nang le protheine ea liphoofolo ha ho se na liprotheine tsa meroho, meroho e fanoa feela ka mokhoa o tala. Ka lebaka leo, ho hanyetsanoa ho batho bao ka tlhaloso ba ke keng ba hana litlhapi tsa liphoofolo: lilemong tsa bocha nakong ea bokhachane, basali ba nang le mathata a ho ea khoeling, batho ba nang le mafu a mangata a sa lekaneng, maloetse a moriana, likokoana-hloko tse sa khoneng ho cheka lik'habohaedreite, lefu la majoe a liphio, gastritis , cholecystitis, pancreatitis ka boemong bo bobebe). Lijo tsena li fokotsa ho ja lijo tsa bohlokoa, tse kang liprotheine tsa liphoofolo, lik'habohaedreite tse rarahaneng ka mokhoa oa lijo-thollo. Ho haella ha protheine ho ka lebisa ho tlōlo ea semelo sa hormone. Tsamaiso ena ha e kgothaletswe bakeng sa batho ba nang le khaello ea mali le ba tsofetseng, kaha ha ho na matla a ho ba le tšelo ea mali ho batho ba baholo, ho thata ho cheka lijo tse tala.
Libeke tsa pele le tse 2
- Lijo tsa hoseng
Cottage chisi le liapole. Kopanya liapole le 5% ea chate le koro, eketsa sinamone.
- Sejo sa hoseng sa bobeli
"Liketsoana" tsa tamati. Li-cilantro, dill, parsley le konofolo, kopanya le chisi ea granular 'me u sebelise boima bo hlahang ho li-halves tsa tamati. O ka tlatsa motsoako oa curd le likarolo tsa tšepe ea pepere.
- Mantsiboea
Okroshka. Likomkomere, k'habeche, pepere e monate, radish, herbs le egg e phehiloeng e phehiloeng 'me e tšollele 3.2% kefir. Letsoai le lenyenyane.
- Bosiu ba motlakase
Salate "Vithamine". Apple e khaole ka ho hlobolisa, e fafatsoe ka lero la lemone. Root celery, peel ea rantipole le peel ka grater e khōlō. Hopola lihlahisoa tsa lijalo ka matsoho a hao, eketsa apulo, fafatsa hanyane, nako le yogurt mme u tlohele ho fana ka metsotso e 30.
- Dinner
Salate e tsoang li-courgettes. Karolo e 'ngoe ea mohoete o monyenyane, ligrama tse 20 tsa peele ea li-horseradish le grate, kopanya le onion e khabehileng. Kenya pepere, letsoai, litlama tse khabisitsoeng le nako ka sauce e entsoeng ka yogurt, lemon le linoko.
Libeke tse 3-5
- Lijo tsa hoseng
Chate ea Cottage e phallela. Lihoete grate ka grater e ntle, kopanya le cottage chisi, eketsa yogurt. Letsoai le lenyenyane. Beha lekhasi serapeng sa salate 'me le se tšele ka enfelopo. Holimo le yogurt.
- Sejo sa hoseng sa bobeli
Salate e tsoang ho leek. Roba likheo, limela tsa celery, lihoete. Nako ea salate ka salate.
- Mantsiboea
Salate ea Greek le khōhō. Li-fillets li khaola likotoana, eketsa litamati tse 'maloa, likomkomere tse nyenyane, e nang le eiee e khubelu, makhasi a lettuce a seng makae, fafatsa 2 tbsp. l. oregano kapa marjoram, fafatsa lero la lemone 'me u kopanye le 5% brynza.
- Bosiu ba motlakase
Kofi e khubelu e nang le liapole. Hop thinly chop. Liapole tse peli le motsoako oa horseradish grate le ho kopanya le k'habeche. Tšela ho apara: kopanya lero la lemone le 3 tbsp. l. metsi le letsoai la letsoai.
- Dinner
Gaspacho. 3-4, tomate, likomkomere, tala, tšepe, peile le onion le 2 cloves konofolo e sila ka khalase ea metsi a leqhoa le 1 tsp. lero la lemone. Eketsa letsoai, pepere, marjoram e khethiloeng, thyme, basil.
Tsoa ho lijo, beke ea bo 6
- Lijo tsa hoseng
Guacamole. Pote ea pepere e ncha, tlosa peo le li-septum. Half ea bulb, langa le le lej le likhahla tse peli tsa celery tse koahelang ka blender. Ka li-avocados tse peli, khaola peele 'me u tlose masapo. Nama e fafatsoa ka lero la lemone, pata ka fereko 'me u kopanye le boima ba tomate-celeriac. Kenya guacamole ho latsoa.
- Sejo sa hoseng sa bobeli
Salate ea mokopu. Mokopu, lihoete le grate ea apole ka grater e kholo, kopanya le nako ka yoghurt ea mafura a tlaase.
- Mantsiboea
Salmon e nang le salate e tala. E-ba le salmon bakeng sa banyalani ba bang. Sebeletsa ka salate: chop k'habeche, khaola likomkomere hore u li hlobolise, nako le meroho 'me u hopole ka matsoho, nako le lero la lemone le oli ea limela' me u fafatse meroho e khaohileng.
- Bosiu ba motlakase
Salate ea lihoete le turnips. Lihoete le turnips li hloekile, le grate ka grater e ngata, eketsa parsley e khethiloeng ebe e fafatsa lero la lemone.
- Dinner
Setepa sa Beet. Beet tsoekere, eketsa chopped lettuce makhasi le selemo eiee, chopped lee, konofolo clove. Tšela lero la lemone.
Beke ea bosupa
- Lijo tsa hoseng
Mousse ea lekhasi le litholoana tsa kiwi. Ho blender, tšela makhasi a li-kiwis tse tharo, 30 g ea linate tsa phaene le 200 g ea mahae a tlaase a mahahapa. Pele u sebeletsa, khabisa mousse ka linate tse fokolang.
- Sejo sa hoseng sa bobeli
Salate e tsoang ho hop. Khaola k'habeche, bell pepere le tala lieiee. Meroho ea selemo le 1% kefir.
- Mantsiboea
Khoho ea khoho le li-orang. Sela likotoana tse phehiloeng tsa khōhō, lipalesa tsa lamunu, apole le likomkomere. Nako le linoko, tšela yogurt mme u fafatsoe ka chisi e bonolo.
- Bosiu ba motlakase
Salate «Orange mood». Koala lihoete, khaola makhasi a mango ka likotoana le ho kopanya. Tšela lero la lero la lemone le nako e nang le yogurt e tlaase e kopantsoeng le letsoai le lekhasi.
- Dinner
"Fan fan". Pheha beet ho khaola halofo e phehiloeng le ho robala, ho roala lilae ka poleiti le fan. Ka holimo u khabise ka mehloaare e halikiloeng le likaroloana tsa mahe. Fafatsa le oli ea limela e kopantsoeng le asene le letsoai.
Beke ea bo8
- Lijo tsa hoseng
Tropicana oatmeal. Pheha oatmeal. Khaola pere ho eona, fafatsa linate.
- Sejo sa hoseng sa bobeli
Lijo tse monate. Banana mash le cottage cheese le fafatsa sinamone.
- Mantsiboea
Pike perch le meroho. Li-fillets tsa litlhapi tsa banana tse motsoako oa soy sauce, letsoai, pepere, ginger le sinamone ebe li tsamaea ka hora. Tlatsoa ka ontong ea preheated ho fihlela pheha. Apara sejana, se khabisitsoeng ka yogurt, se kopantsoe le meroho e khaotsoeng.
- Bosiu ba motlakase
Salate e tsoang radish. Cottage chisi kopanya le khabeloa chopped radish, fafatsa e nyenyane, eketsa tse tharo tablespoons ea yogurt. Salate e kopanya le ho khabisa ka dill kapa parsley.
- Dinner
Vinaigrette. Li-beet tse phehiloeng, lihoete le litapole li qhibililoe, 'me li arotsoe ka likotoana, likomkomere, apole le pere - joang. Kopanya lihlahisoa, eketsa lierekisi tse tala, nako le vinaigrette ea yogurt le holimo ka walnuts e khethiloeng.
Beke ea 9
- Lijo tsa hoseng
Li-eggplant le cheese. Li-eggpants li khaola ka likotoana le ka ho phola ka pane e nang le oli e ngata ea meroho. Mozzarella 'me u kopane le li-aubergine le eiee e khethiloeng. Letsoai, pepere le nako le yoghurt.
- Sejo sa hoseng sa bobeli
Salate "Tropical". Khaba, banana, kiwi le karolo ea halofo ea mango ka likotoana. Ka blender, tšela halofo-mango, eketsa lero la lemone. Ho salisa salate ka moriana oa mango.
- Mantsiboea
Salate le tuna. Khaola makhasi a salate, likomkomere le onion. Tone ea makotikoting ka moforomo le ho kopanya le meroho. Nako ea salate le yogurt.
- Bosiu ba motlakase
Pomping ea raese. Hlatsoa raese ka lihora tse 3. Ebe u noa metsi ebe u pheha gruel ka lebese la 0%. E kopanya le lehe le otlolohileng. Beha boima ka hlobo mme u phehele banyalani ba bang. Sebeletsa ka litholoana.
- Dinner
Nama le li-orang. Fata nama ea khomo ka likhae tse tšesaane 'me u tsamaee ka letsoai (2 tsp oli ea limela, 2 tbsp soy sauce, ginger ginger). Ka potlako e sootho nama eo ka mofuthu o futhumetseng. Eketsa lero, lemon leest le 1 tbsp. l. soy sauce. Sebeletsa ka meroho, e khabisitsoeng ka lilae tsa lamunu.