Tsela feela ea mokhoa ona oa ho loantša li-kilogram ke mojaro liphio. Ka karolelano, protheine e tloaelehileng bakeng sa basali e pakeng tsa 50 le 90 dikgerama. Palo ena e bontša boemo bo bolokehileng ba liprotheine tse kenang lijo. Haeba ho feta moo, liphio tsa rona li qala ho sebetsa le matla a fokolang, a leng kotsi haholo mosebetsing oa bona. Ka lebaka leo, nakong ea lijo, o lokela ho ba hlokolosi haholoanyane.
U ka ja eng?
Lethathamo la lihlahisoa tse lumelloa ho li sebelisa li fapane ka ho fetisisa: nama ea likhomo, mefuta e mengata ea litlhapi le li-shellfish, lihlahisoa tsa lebese, hammoho le mahe, haholo-holo khoho le likoekoe. Hape ho na le lethathamo la lijo tse tla lokela ho tloheloa ka nako ea lijo: lijo-thollo, lihlahisoa tsa phofo (ntle le mahobe a lijo le li-cookies), litholoana tse monate (morara, liperekisi, mahapu, lipere, joalo-joalo). le litapole).
Re hlahisa tlhokomelo ea hau bakeng sa menu ea hau ea beke.
U ka ja lijo tse ling le lijana ka temoho ea hau.
Libeke tsa Bophelo ba Protheine
Letsatsi la Pele
Borofu: 160 gr. phehiloeng ka khoho ea khoho, 100 gr. li-beet tse halikiloeng, 1 lehe la khōho, tee e tala
Mantsiboea: 150 gr. khoho e phehiloeng, lijo tse 1 tsa lijo, 120 gr. salate ea rantipole, likomkomere le parsley, lero la meroho
Lijo tsa lijo: 100 gr. li-cutlets tsa litlhapi, 20 gr. cheese 120 gr. salate e tsoang ho beet e phehiloeng ka tranelate e bolila, tee e tala
Letsatsi la Bobeli
Borofu: 140 gr. nama ea khoho e phehiloeng, mahe a 2 a khoho, karoloana e nyane ea casserole, kofi ntle le tsoekere
Mantsiboea: 200 gr. tlhapi e halikiloeng (mefuta e tlaase ea mafura), salate ea mahe le tranelate e bolila, lero la meroho
Lijo tsa lijo tsa motšehare: 150 gr. phepo ea khoho e phehiloeng, 100 g. kerese e tlaase e mafura, khalase ea metsi
Letsatsi la boraro
Borofu: 100 gr. nama ea pheho e phehiloeng, salate ea langa le le lej le likomkomere, lero la meroho
Mantsiboea: 150 gr. ntlo e tlaase ea mafura e nang le mafura a tranelate, 2 diapole, tee e tala
Lijo tsa lijo tsa motšehare: 150 gr. tlhapi e phehiloeng, 120 gr. sauerkraut
Letsatsi la bone
Borofu: 150 gr. ntlo ea mahae e tlaase e mafura, tee e tala kapa kofi ea tlhaho
Mantsiboea: 170 gr. khaola nama ea likonyana ka lihoete, 150 gr. salate ea meroho
Lijo tsa lijo: 100 gr. brynza, 1 lehe, 100 gr. sauerkraut, khalase ea metsi a liminerale
Letsatsi la bohlano
Borofu: 170 gr. chisi ea cottage le tranelate e bolila le khalase ea yogurt
Mantsiboea: 180 gr. phehiloeng nama ea khoho (e ka khonehang ka moro), salate ea likomkomere, k'habeche le parsley, lero la meroho
Lijo tsa lijo: 160 gr. tlhapi ea steamed cutlets, 50 gr. brynza, khalase ea metsi
Letsatsi la Boraro
Borofu: 100 gr. phehiloeng ka khoho ea khoho, 120 gr. lihoete tse halikiloeng ka tranelate e bolila, tee e tala
Mantsiboea: 150 gr. bohobe bo phehiloeng, 100 gr. sauerkraut, lero la meroho
Lijo tsa lijo: 50 gr. brynza, mahe a 2, tee e tala
Letsatsi la bosupa
Borofu: 150 gr. tlhapi e phehiloeng, salate ea likomkomere le k'habeche, tee e tala kapa kofi ea tlhaho
Mantsiboea: 150 gr. phepo ea khoho e phehiloeng, liapole tse 2, tee e tala
Lijo tsa lijo tsa motšehare: 150 gr. ntlo e tlaase ea mafura a mahae kapa curd casserole, li-cookie tsa lijo, khalase ea metsi a nang le diminerale
Nakong e pakeng tsa lijo ho khothalletsoa ho noa khalase ea metsi. Hape e ka bang 300 ml. metsi a tlameha ho tahoa hoseng ka ntle ho mpa, kaha sena se ntlafatsa haholo metabolism. Ho phaella moo, boikoetliso ba hoseng bo ke ke ba utloisa bohloko, hobane, joalokaha u tseba, ho ikoetlisa ha ho chese lik'hilojule, empa hape ho thusa ho loantša boikutlo ba tlala.
Joalokaha u ka bona, lijo tsena ha li "spartan" joaloka tse ling tse ling. Lijo li fapane ka ho lekaneng. Haeba o lakatsa, lijana tse ngata tse monate li ka lokisoa ho tloha lihlahisoa tsa protheine. Empa molemo o ka sehloohong oa lijo tsena ke ho lahleheloa ke boima ba 'mele. Banana ba bangata ba se ba fumane melemo eohle ea mokhoa ona.
Litlhahlobo tse ling
Svetlana:
"Bothata ba boima ba 'mele bo ne bo fanoe ke' na ke lefa, e leng seo ke sa kang ka se leka - le ho ja lijo tsa hoseng, le ho arola lijo, le lijo tse senyang tse sebetsang motheong oa" molomo ho koala. "Empa ha ho letho le fanang ka phello e tšoarellang. ke ile ka boela ka lula lethekeng la ka le ka mpeng. Ha ho nako e telele ke ithutile ka mokhoa ona oa mohlolo, ke ile ka etsa qeto ea ho leka. Liphello tsa liprotheine tsa lijo li ile tsa ntšoenya. E se e nkile ligrama tse supileng ka mor'a thupelo ea pele.Ke likhoeli tse fetile - ha kea ka ka eketsa boima ba 'mele. ho lijo tsena le zakre e li finyeletseng ka ... "
Elena:
"Ke utloile ka ho ba teng ha lijo tsena ka nako e telele, empa ha ke e-s'o thahaselle ntho e joalo ho fihlela boima bo eketsehileng bo nkama." Ka mor'a ho tsoaloa, ke ile ka fumana lik'hilograma tse leshome, tseo bongata ba tsona li neng li le mahlakoreng a ka. "Ho sebetsa ka thata ho ne ho khathatsa, empa ha ho letho ka seiponeng Ho phaella matleng a ka a lehae ke ile ka qala ho ja ho ea ka protheine ea tsamaiso ea lijo.Tlhahiso e feta lilokisi tse 12 ka khoeli e le 'ngoe.Ka makatsa! Ke bile le mocheso ho feta pele ke pelehi! "
Ha u nahana ka litlhahlobo tsa banana, u ka utloisisa hore mokhoa ona oa phepo e nepahetseng o fana ka phello ea bohlokoa le e tšoarellang. 'Me haeba bothata ba boima bo feteletseng bo bohlokoa bakeng sa hau, joale re buella haholo lijo tsena. Fetola hamolemo!