Phepo e nepahetseng e le tsela ea ho theola 'mele

Ebang rōna, ba lekang liJapane le li-buckwheat, liprotheine le lijo tsa kefir, ha re tsebe hore katleho ea 70% e sethaleng sa rona. Hantle haholo, ho na le lijo life ho eona. Ha u sa fetole lijo, ha ho letho leo u lokelang ho le lora ka mini-bikini e tla lula setšoantšong, joaloka glase. Empa lijo tseo u li jang li tšoana le litabeng tsa tšōmo, tsela eo u tla tsamaea ka eona le ho nyamela ka ho sa feleng. Ithute lijo tse nepahetseng le rona. Ho latela keletso ea rona, o ka lahleheloa ke lik'hilograma tse 5 ka khoeli. E hlahlojoa ka boeona! E, ka sebele ba bolela hore phepo e loketseng e le mokhoa oa ho theola 'mele o phetha karolo e kholo.

Ithute ho noa lijo ka tsela e nepahetseng

Ke mang har'a rona ea sa etseng sebe ka ho ja pechenyushek ka ofising? Tse ngata haholo! Ho sa tsotellehe boikemisetso ba ho ja lijo tse nepahetseng le tsa bohlokoa feela. Hoa etsahala hore "kholutsoana" ena e ka re thusa ho theola boima ba 'mele. Haeba u na le tlhokahalo ea bohobebebe, joale ho ka etsahala hore, leano la hau la phepo e nepahetseng e le mokhoa oa ho theola 'mele ha le nnete. U ne u e-na le lijo tsa motšehare haholo mme ka potlako u lapile. Lekhetlo le latelang leka ho ja salate feela, empa hape u kenyetse karolo ea kana. Hase kamehla re itšoarang hantle, empa re ka sebelisa liphoso tsa rona ka boeona.

Kenya fiber ho lijo

Phuputso ea morao tjena ea bo-rasaense e pakile melemo ea fiber e qhibilihisang metsing, e nang le liapole, li-oats, linate ... e fokotsa ketsahalo ea ho ruruha e amanang le botenya, 'me e matlafatsa matla a mang a ho itšireletsa mafung. Li-fibre li thusa 'mele oa' mele ho "haha" lisele tse nang le phello e khahlanong le ho ruruha 'me li khona ho loantša tšoaetso. Lebaka ke hore fiber e qhibilihang metsing e lebisa hoketsekong ea tlhahiso ea protheine-interleukin-4, e nang le phello e khahlanong le ho ruruha.

Holimo litepising

1. Qala ho nyenyane: ekelletsa ho tsamaea metsotso e 30 ho tloaelehileng ea bophelo. Empa letsatsi le leng le le leng! Sena se ke ke sa senya tloaelo ea hau ea letsatsi le letsatsi, empa haufinyane e tla ba le phello e ntle ho setšoantšo.

2. Haeba lenaneo lena le na le bonyane le uena ka nako e seng kae, joale e-ea mokhatong o otlolohileng - sheba litepisi. Na ho thata ho nyolohela mokatong oa hao oa bo10? Tsamaea ho ea bohlano, ebe o sebelisa lifate. Empa letsatsi le leng le le leng ho eketsa mojaro.

3. Eketsa litlhahlobo ho ea ka tlase mochineng oa khatiso. Ke karolo ena ea 'mele ho banana ba bangata ba hlokang ho nahanela ka hloko. Bekeng ea pele, boikoetliso bo le bong feela bo ka ba bo lekaneng - ho sotha mochine o ka tlaase: robala fatše, phahamisetsa mangole ka maoto (marang-ka tlas'a lengole ke 90C), matsoho a tšela ka morao hloohong. Phahamisa 'mele, u leke ho lokisa karolo ea likamore.

4. U se ke ua lebala ka ho fetola lijo. Haeba ho le thata hore u latele moralo o tiileng, qalella ho fetola lintho tse bonolo: kantle ho lijo tse monate, empa eseng ka ho sa feleng, empa bonyane matsatsi a 5 ka beke, ka mafelo-beke a lumelloa li-indulgences.

Eketsa pusong e tloaelehileng ea letsatsi ho ikoetlisa hanyenyane. Tsamaea ka metsotso e 30 ka ntja, nka seteishene sa libese ka maoto. Phahamisa lifate ho ea mokatong oa hau kapa u tsamaee pel'a seteishene sa escalator. Etsa li-cardio. Qala koetliso ka lebelo le liehang, butle-butle ho potlakisa. Leka ho mamella tempo e fanoeng le boikoetliso bakeng sa bonyane metsotso e 35. Kenya matla a mang. Etsa lipapali mochineng oa khatiso: ho sotha - lihlopha tse 3 tsa ho pheta-pheta. Tsamaea ka 12-15 e hlasela metsotso e meng le e meng e leshome. Ena ke mojaro oa likoti. Nka feela phomolo 'me u thuse ho phutholoha u khathetse ka mehato e sa tloaelehang. Etsa ho silila. Ka ho fetola moroalo o tlaase le o phahameng, o tla chesa lik'hilojule tse ngata. Kamora 'koetliso u se ke ua lebala ka ho otlolla. Ketsahalo leha e le efe ke mojaro oa nama. Tidy matlo. Ho qeta halofo ea hora u hloekisa ntlo ea ho hlapela u tla chesa lik'hilojule tse 120, 'me ka hora u romela -150 kcal. E ea ho reka: hora e le 'ngoe feela ea ho reka e tla chesa lik'hilojule tse 120. Koetlisa ka ntle! Tsamaea ka li-rollers: haeba u hlōla 1 km ka metsotso e 4,5, ka hora chesa li-kilocalories tse 400. Tsamaea lebōpong la nōka kapa ka morung 'me u ikhohomose.

Mantaha

Kamore ea lijo tsa hoseng: Cottage cheese casserole le morara o omisitsoeng (o ka iketsetsa kapa o reka sehlahisoa se phethiloeng) - 150 g. Kofi ea lebese le lebese le tlaase ho mafura a 1.5%. Snack: ho noa yoghurt ea mafura e tlaase ho 1,5% - 300 ml, apulo e le 1 e lekaneng, 1 e bapala pere. Lijo tsa lijo tsa mantsiboea: li hlahisa li-mushroom, li koetsoe ka ontong - ligrama tse 150 tsa litlhapi, li-fleteng tse molemo + 200 g ea li-champignon. Sebeletsa ka poleiti e nyenyane ea meroho.

Labobeli

Kamore ea lijo tsa hoseng: li-flakes "Boikoetliso" ka lebese le tlaase la mafura -1 senoelo, flakes - 60 g, lebese 1% - 200 ml. Litholoana tsa nako - 200 g. Mantsiboea: litapole tse phehiloeng (240 g) ka salmone e nang le letsoai (60 g) le sauce ea yoghurt (kopanya sehlahisoa sa lebese sa tlhaho le litlama, pepere le letsoai). Masila a meroho ho tloha lettuce makhasi, likomkomere le radishes, tse nang le oli ea mohloaare le asene ea balsame - 200 g. Senoke: 300 g ea ciliegia e monate kapa monokotšoai o mong. Mantsiboea: mmutla le meroho e kenngoa ka veine e tšoeu - 250 g Bosiu: Bacon e nang le 3.2% -300 ml.

Laboraro

Lijo tsa hoseng: peo ea oatmeal ka lebese le nang le litholoana tse omisitsoeng (50 g, morara kapa li-apricots tse omisitsoeng) - 250 g. Kofi ea lebese le mafura a tlaase ho mafura a 1.5%. Motšehare oa mantsiboea: saladi ea litholoana (200 g ea fragole, liapole le li-orang) le 4% cottage cheese (100 g). Lijo: Li-shrimps tse phehiloeng -120 g Saladi: Rukola (1 senoelo), tamati ea cherry (100 g) e tsoakiloeng le lero la lemone le 1 tsp. ea oli ea mohloaare. Bosiu: kefir 1% - 200 ml.

Labone

Kamore ea lijo tsa hoseng: lijo-thollo tsa bohobe - likarolo tse peli tsa ligrama tse 30, senoelo sa kofi le lebese ho mafura a 1.5%. Mantsiboea: sopho ea kana le vermicelli 250 g (moro le pente e ntle). Letlalo la khoho le se nang letlalo holim'a monokotšoai -150 g, sengoathoana sa bohobe ba lijo-thollo - 30 grams, salate ea meroho e mecha - 200 g. Sesepa: yogurt ho mafura a 1,5%, selae sa bohobe ba lijo-thollo - litholoana tse 1 - 100 g - 200 ml - 30 dikgerama Lijo tsa motšehare: Salate ea Greek. Bosiu: bohobe bo entsoeng ka 3,2% - 300 ml.

Labohlano

Kamore ea lijo tsa hoseng: muesli le litholoana tse omisitsoeng ka yogurt, lihlahisoa: muesli - 180 g, yogurt ho noa 0-1,5% mafura content - 200 ml. Lijo le litapole ka mokhoa oa naha: Khomo ea khomo (120 g), litapole (160 g), meroho (100 g): li-eggplant, eiee, lihoete, meroho e khethiloeng, metsi. Lijo tse kopanyang, kenngoa ka pitseng le ho chesa ka metsotso e 50. Motšehare oa motšehare snack: litholoana - 300 g, lijo tsa motšehare - omelette - ratatouille le meroho: mahe a 2, 1 tbsp. l. oli ea mohloaare, onion, garlic clove, 1 senoelo sa meroho (aubergine, zucchini, langa le le lej), litlama. Bosiu: kefir 1% - 200 ml.

Moqebelo

Kamore ea lijo tsa hoseng: nyalothe e nang le mokopu le mokopu - 280 g, mokopu - 100 grams, nyalothe - 40 dikgerama, metsi. Likotlolo tsa mokopu ka sekotlolo se nang le metsi a mangata, eketsa ea rump, tšela metsi. Pheha metsotso e 20-25. Letsoa la 1% - 200 ml. Motšehare oa mantsiboea motsoako: litholoana - 300 g. Lijo tsa motšehare: 2% ea kottage chisi - 150 g, salate e ncha ea meroho - 300 g, tomate, zucchini, likomkomere, salate e tala (lettuce, romen, arugula), oli ea mohloaare le marotholi a mabeli a asene ea balsame. Letsoai le pepere ho latsoa. Bosiu: kefir 1% - 300 ml.

Sontaha

Borofu: lebese phofshoana buckwheat pere, buckwheat. - 180 g, lebese - 200 di ml, litholoana - 200 g. Mantsiboea: tuna le meroho e mecha. Tone ea makotikoting - 90 g., Tomate, setala se setala, likomkomere, pepere, radish - 200 g, oli ea limela. Lijo tsa lijo tsa mantsiboea: li-zucchini tse pentiloeng. 1 zucchini, 1/2 lihoete, 100 dikgerama tsa kana, 1 eieee, 1 tsp. oli ea meroho. Marrows a khaola ka halofo, a ntša nama. Li-eiee tse khabisitsoeng, makhasi le lihoete tse grated li emisa metsotso e 10. Kenya ho kenya lintho, kopanya. Lithako tsa zucchini le ho chesa ka ontong. Bosiu bosiu: Ho noa joala ho noa 1,5% - 200 ml

Qoba joala ha u ja

Hase feela hore "sehlahisoa" sena se tletse lik'habohaedreite le lik'hilojule tse se nang letho, ntle le moo, ha li hlokolohe, li re qobella hore re se ke ra khetha lihlahisoa tse molemo ka ho fetisisa. Haeba beke ena u e-na le mokete o hlophisitsoeng, ipehele khalase ea veine. Re hane ho lijo tse halikiloeng. Nakong ea ho pheha, limatlafatsi tsohle li bolaoa, ho eketsa mafura le lik'halori ho sehlahisoa. Fana ka lijo tse halikiloeng le lireschorente: boholo ba tsona bo phehoa ka mafura a boleng bo bobe. U beha kotsing ea "hammer" methapo ea mali ea hau ka k'holeseterole e mpe. U se ke ua boloka lihlahisoa tse telele. Bongata ba rona re reka lijo bakeng sa beke. Leha ho le joalo, ho boloka litholoana le meroho nako e telele esita le ka sehatsetsing ho fokotsa lintho tse nang le li-vithamine le lipatlisiso. Ka mor'a beke e qeta sehatsetsing, sipinake e lahleheloa ho 60% ea lutein, le broccoli - hoo e ka bang 62% ea flavonoids. Ha ho na monyetla oa ho reka lijo khafetsa - ho li pata.

Paseka le meroho e halikiloeng le diperekisi

• 340 g ya letlalo (fusil kapa foam)

• 1 zucchini tse nyane, khaola ka halofo

• mokopu o monyane o mosehla, khaola ka halofo

• 1 pepere e khubelu ea tšepe

• perekisi e le 'ngoe, khaola halofo

• 2 tsp. oli ea mohloaare

• letsoai, pepere ho latsoa

• senoelo sa 1 sa tamati ea ciliegia

• eiee e 2

• oli ea lubrication

Bakeng sa ho fepa lijo:

• lero la orange la 1/2

• 1h. l. mosetareta

• 1 tsp. asene ea balsame, 2 tsp, thyme e omisitsoeng

• lihlopha tse 4 tsa basil

Litokisetso:

Pheha metsi ka sekotlolo se seholo 'me u phehe pasta hantle, u latela litaelo tsa pakete. Preheat ovine ho 220C. Fafatsa seterei se seholo sa ho baka ka oli mme u behe halofo ea meroho. Fafatsa ka holimo ka khaba e le 'ngoe ea oli ea mohloaare, letsoai le lenyenyane, pepere. Hoahoa ka ontong ka metsotso e 25 ho fihlela meroho eohle e le sootho. Ka sekotlolo se arohileng, kopanya lero la lamunu, asene, mosetareta, khaba e setseng ea oli ea mohloaare le komine. Letsoai, pepere ho latsoa. Nako ea pasta. Khaola meroho e halikiloeng (ntle le litamati) le perekisi ka li-cubes ebe u eketsa pasta. Hona joale-nako ea litamati. Etsa sejana ka sejana ka fatše. Karolong e 'ngoe: 450 kcal, mafura a 8 g, 79 g lik'habohaedreite, 14 g protheine, 54 mg khalsiamo.

Sandwich e nang le salate ea lehe, pelepele e halikiloeng le capers

• mahe a mane a maholo

• dikopi tse 2 tsa mayonnaise e fokolang mafura

• Likotlolo tse 3 tsa pelepele (li ka sebelisoa ka makotikoting)

• 2 tbsp. l. palesa e khethiloeng

• ea pele. l. capers

• 1 tbsp. l. Diardon mosetareta

• likotoana tse 8 tsa bohobe ba lijo-thollo, tse sa hlajoang ka letsoho

• makhasi a 4 a lettuce

• 1 tsp. oregano e omisitsoeng

• letsoai, pepere ho latsoa

Litokisetso:

Kenya mahe ka sekotlolo, tšela metsi, pheha metsotso e 10. Fumana mahe ka metsing ka thuso ea lerata le ho fetisetsa metsing a leqhoa ho tlatsa mokhoa oa ho pheha. Ebola 'me u khaole ka halves. Ho sa le joalo, ka sekotlolo se seholo, kopanya pelepele, joang, capers, mosetareta, mayonnaise, oregano, letsoai le pepere, 'me u kopanya ka botlalo. Kenya mahe, ka bonolo u li pshatle ka fereko. Halala salate ka likarolo tse 4 tsa bohobe, koahela ka makhasi a lettuce, mme qetellong - ka halofo ea bobeli ea bohobe. Karolong e 'ngoe: 259 kcal, 5.5 dikgerama tsa mafura, ligrama tse 15 tsa protheine, 37, lik'habohaedreite, ligrama tse 7 tsa fiber.

Salate ea Greek

• 2 tsp. oli ea mohloaare

• 2 tsp. oregano e omisitsoeng

• 2 tsp. pepere e mongobo fatše

• 2 tsp. asene

• likopi tse peli tsa ho bapala

• likotlolo tse 4 tsa lettuce ea romaine (e kholo-lekana)

• senoelo sa 1 sa rantipole

• senoelo sa 1 sa likomkomere

• senoelo sa 1 sa tamati e entsoeng

• 1 e ka (420 g) ea linaoa tse tšoeu tse entsoeng ka makoala, tse hlatsoitsoeng le tse omisitsoeng

• likopi tse 3 tsa feta cheese

• Li-olives tse 20 tse pakiloeng

Litokisetso:

Ka sejana se seholo, beha senoelo se le seng sa tomoso, asene, botoro, oregano, pepere ebe u kopanya ntho e 'ngoe le e' ngoe. Ebe u eketsa makhasi a salate, lihoete, likomkomere, tamati, linaoa tse tšoeu le feta cheese. Kopanya lisebelisoa tsohle ka nepo. Abela lijana tse 4 ebe u eketsa oli ea mohloaare e 'ngoe le e' ngoe le senoelo sa senoelo sa 1/4. Haeba u batla ho tlatsetsa salate ka protheine, eketsa tuna ho sejana sa hau, 'me u fumane lijo tse nang le phepo hantle le tse nang le phepo. Karolong e 'ngoe (likhapi tse 2 tsa lettuce, mehloaare e mehlano, li-cups tse 2): 274 kcal, 11 g mafura (4 g e tletseng), 32 g lik'habohaedreite, 12 g protheine, 7 g fiber, 208 mg khalsiamo.

Minestrone

• litamati tse 10 tse kholo

• lihoete tse 3

• Mahlaka a 5 a celery

• 2 eiee e khubelu

• lithupelo tse peli tsa leek

• hlooho e nyenyane ea k'habeche

• 1 tbsp. l. oli ea mohloaare

• 2 cloves garlic

• bakeng sa 1 tsp. rosemary le basil

• likotlolo tse 3 tsa ham, khoho ea khoho kapa meroho (ho itšetlehile ka litakatso tsa hau)

• 30 g ea monate o motle

• letsoai, pepere ho latsoa

Litokisetso:

Beha litamati ka metsing a belang metsotso e le 1 - sena se tla ba thusa ho hlakola letlalo le peo habonolo. Khaola lihoete le chop. Le lettuse, tlosa makhasi a phahameng, hlatsoa ka ho feletseng 'me u kene ka likotoana. Celery e lokolohile ka likhoele tse thata 'me e boetse e le likotoana. Leka ho khaola meroho kaofela ka likotoana tse lekana. Ka sekotlolo sa mokokotlo, chesa oli ea mohloaare, beha meroho e mengata, finyelitseng konofolo, rosemary le ho feta metsotso e 15. Eketsa litamati tse khethiloeng 'me u tsamaee mollong bakeng sa metsotso e meng e 2. Kenya ham kapa meroho 'me u tlohele mollo ka metsotso e meng e 15. Ebe u eketsa k'habeche. Koahela pan ka sekwahelo ebe u pheha metsotso e 10. Eketsa basil le ho pata sopho, e leng ho tla monya monko oa sopho. Metsotso e meng e 5, 'me sopho e se e loketse. Sebeletsa ka oli ea mohloaare le cheese ea parmesan. Karolong e le 'ngoe: 305 kcal, mafura a ka tlaase ho 1 g, lik'habohaedreite tse 64 g, 12 g protheine, 228 mg khalsiamo.

Roulettes e nang le mafura

• likotlolo tse 2,5 tsa phofo e feletseng

• 8 tsp. lebese le pholileng

• 300 g ea cheese e tlaase e mafura (kapa tranelate e bolila)

• likotlolo tse 4 tsa tsoekere

• 9 tbsp. l. krimsone jeme ntle le tsoekere

• linoelo tse peli tsa li-pecans tsa fatše

Litokisetso:

Abela phofo hantle ka botoro ho fihlela crumbs. Kenya cheese mme u khumse hlama. Arola ka likarolo tse tharo, o e tšele ka libolo ebe o kenya filimi, e behe sehatsetsing ka nako e ka etsang hora. Preheat ovine ho 180C. Lubricate pan ka oli. A ka thoko sekotlolo, kopanya cinnamon le tsoekere. Phunya bolo ea pele ea hlama e be e tšesaane, ka holimo le motsoako oa tsoekere le sinamone. Beha 3 tbsp. l. jeme. Khaola bethe ea li-wedges 'me u kene ka har'a tube e thata. Ka tsela e tsoanang, etsa liteko kaofela. Bake ka metsotso e 20. Ka moqolo o le mong: 67 kcal, mafura a 4 g, 8 g lik'habohaedreite, 2 g protheine, 1 g fiber.

Khoho le raese e halikiloeng le meroho

• 2 tsp. oli ea sesame

• dikopi tse 2 tse anyesitsoeng

• 2 cloves garlic

• Lefu la khoho la 400 g, le arotsoe ka likotoana tse 2 cm

• senoelo sa 1 sa raese e ommeng e sootho

• 1 tbsp. l. soy sauce

• senoelo sa 1 sa rantipole

• dikopi tse 2 tsa moriana o sa tsitsitseng

• 2 tsp. letsoai

• 4 tsp. pepere

• likotlolo tse peli tsa lierekisi tse tala

• likopi tse peli tse okiloeng tse tala

Litokisetso:

Pheha oli ka sekotlolo. Eketsa lieiee le konofolo le chese metsotso e 2. Kenya likhoho ka sekotlolo ebe u ea metsotso e meng e 5. Khothalletsa ho pheha likotoana tsa nama hohle. Eketsa raese 'me u tsamaee metsotso e seng mekae ho etsa hore maqhubu a se ke a hlaka. Tšela ka sauce ea soy. Kenya lihoete, moro moro, letsoai le pepere 'me u tlise pheha. Fokotsa mocheso, koahela pan ka sekwahelo 'me u phehele metsotso e 30. Kenya lierekisi ebe u kopanya. Karolong e le 'ngoe: 375 kcal, 8.5 g, mafura a 44 g, li-protein tse 34 g, 4 g fiber, 42 g calcium.