Qetellong nako e fihlile ha tlhaho e re thusa ho theola boima ba 'mele. Ntlha ea pele, li-biorhythms tsa selemo le selemo ke hore li-slags le boima bo feteletseng li ka sala hantle 'meleng nakong ea selemo. 'Me ka lekhetlo la bobeli, leseli la pele la meroho, crispy radish le salate e khahlehang ke ea bohlokoa haholo ebile e tlaase haholo hoo e ka jeoang ka se nang moeli. Li-fibers le li-fiber li fana ka kutloisiso ea ho satiety, ho hloekisa 'mele le ho li tlatsa ka li-vithamine tse hlokahalang. A re ee saleng le salate! Ka lehlohonolo, theko ea meroho e mecha, litholoana le meroho li fokotseha hanyane ka hanyane mme li fumaneha ho bohle ba ratang litšoantšo tse ntle.
Ka lebaka la ho theola boima ba 'mele? 'Mele o sebelisa matla a mangata ha a cheka feretere ea limela le meroho e sa kang ea phekoloa ka mocheso. Li-caloric tsa tsona - ke pina feela bakeng sa likarolo tse nyenyane tsa divas!
Kahoo, lik'halori tsa likomkomere li 15 kcal ka 100 dikgerama, tamati - 20, radishes - 16, salate -11, sipinake - 16 kcal, joalo-joalo. Salate, e apereng ka teaspoon ea meroho kapa oli ea mohloaare, e sebelisitsoeng tafoleng e nang le selae sa bohobe bo batšo, e ikutloa e le boikutlo bo seng bobe ho feta sejana sa mariha. Ha e le hantle, bohlokoa ba lijo tse joalo bakeng sa 'mele ke ba bohlokoa haholo.
Joang bo botala le meroho li na le chlorophyll - ntho e itseng e thusang limela ho bona letsatsi. Ho motho, chlorophyll le lintho tse ling tse amanang le tsona li boloka metabolism, li khahlanong le kankere ea prophylaxis, li thusa ho tsosolosa lisele le ho ntlafatsa tsosoloso.
Litholoana le meroho e bofubelu ea pele li na le mefuta e khahlanong le kankere, ke li-antioxidants ebile li thibela ho tsofala. Ho sa bue letho ka livithamine le ho latela likarolo. A re ke re hlahlobisise limela tsa salate ea rona.
Celery
Li-vithamine A, C le E. Minerals, liprotheine le fiber. Ka mokhoa o amohelehang o ama tsamaiso ea methapo le metabolism.
Eiee
Li-vithamine B1, B2, PP, ascorbic acid. Carotene. E khothalletsoa lefu la tsoekere, ho haella ha vithamine, khatello ea kelello le atherosclerosis.
Cucumber
Li-vithamine C, B1, B2, P, provitamin A. Li-fibre, letsoai la diminerale tsa potasiamo. Tšusumetso e ntle pelong, liphio, sebete.
Hop
Li-vithamine C, P, B1, B2, PP, U. Potassiamo le matsoai a fiber. E matlafatsa marako a methapo ea mali, e tloaelehileng ho tsuba, e thibela ho hlaha ha lisosa.
Tamati
Li-vithamine C, B1, B2, P, K. Carotene, phosphorus, potasiamo. E sebelisetsoa ho phokolofala ha mali, mafu a pelo, lefu la gastritis. E sireletsa khahlanong le kankere ea prostate.
Ke eng hape eo salate ea selemo e lokelang ho e etsa? Li lokiselitsoe ka potlako le ka potlako, hobane ha li hloke ho pheha letho. Re ba ja, ba re, "phela". Sena se hlokahala bakeng sa ho hlokofatsoa ha rona mehleng ea mariha, re khathatsoa ke monko o monate oa lijana tsa selemo. Esita le lijo tse thehiloeng lilareng tsa meroho, ho bonolo haholo ho fetisetsa lihlahisoa tsa pele tsa meroho le meroho.
Ho ja lijo tsa selemo
Lijo tse khethiloeng li na le lik'hilojule tse 1300. Mona ke melao ea eona e ka sehloohong:
- u ka noa metsi leha e le afe a bonolo le a merafong.
- Lijong tsohle li leke ho ja karolo e kholo ea salate. E ka lokisoa ho tloha serapeng sa celery, lettuce, likomkomere, likaroloana tsa liapole, li-pods tsa linaoa, linama tsa poone le litamati. E tletse phapone ea yogurt e kopantsoeng le lero la lemone, asene le linoko.
Phello e tla bonahala libeke tse 'maloa: o tla felisa lik'hilograma tse 2 ho isa ho tse 4, mala a tla sebetsa hantle (ka lebaka la bongata ba fiber), letlalo le tla hlakola,' me mahlo a tla khanyetsa.
Ntho e ka sehloohong, leka ho otlolla "nako ea salate" nako e telele: ka mor'a hore tsohle, li-vithamine li ke ke tsa jeoa bakeng sa tšebeliso e tlang. 'Me ho nahanisisa ka seiponeng ho tla leboha motho ea fokolang, ea ratang salate ho tloha meroho e mecha le e tsitsitseng!
RECIPES
Cucumber le tarragon
2 seaplane likomkomere chop ka grater, eketsa khabeloa chopped sehlopha sa tarragon. Nako le yogurt kapa tranelate ea mafura a mafura, eketsa letsoai.
Salate e nang le shrimps
Makhasi a lettuce a khaotsoe hantle (ha ho itšeha, ho kopana le thipa ea tšepe e fana ka karabo ea lik'hemik'hale, ho bolaea karolo ea li-vithamine), eketsa lihlahla tse phehiloeng, lihloaare le dill. Nako le lero la lemone.
Chisi ea Cottage le litlama
Pakete e le 'ngoe ea mahae a mafura a sa mafura a kopantsoeng le litepisi tse 2. lebese kapa yogurt, eketsa ka ntle parsley, dill, coriander, konofolo (ho khetha ho) le letsoai. Boima bo hlahisoang bo ka kenngoa holim'a bohobe bo omeletseng 'me bo fumana sandwich e molemo haholo le e monate, e ka hlatsoang ka khalase ea lero la tamati.
Lettuce salate ka oatmeal
Classic "salate ea lehlabula" - ke tamati, likomkomere, meroho, letsoai. Tsoha tsohle mme u tsamaee metsotso e mmalwa ho etsa lero la lero. Hona joale eketsa litepisi tse 'maloa tsa li-oat flakes, kopanya le ho sebeletsa tafoleng.
Brynza le meroho le litamati
Ka thipa e metsi (hore e se ke ea senya), re khaola cheese ka likotoana. Molemo ka ho fetisisa bakeng sa salate feta feta cheese feta "- ho feta bonolo ka tsela e tsitsitseng mme eseng le letsoai haholo. Hona joale re khaola dill, parsley le tamati. Kopanya le ho tlatsa 1 tsp. oli ea limela le ho fafatsa lero la lemone. O ka eketsa mehloaare kapa capers.
Saladi e khanyang
Ho ke ke ho hlokahala hore ho chop ea hop le khabeloa ho e tšela ka letsoai. Basali ba bangata ba malapa ha ba etse sena, 'me ba fumana salate ho bona hang-hang re lokela ho eketsa mongobo (joale e ba lik'halori tse ngata). Khaola litamati ka likarolo, eketsa parsley le dill mane, 'me u kopanya ntho e' ngoe le e 'ngoe ka yogurt kapa ka tranelate ea mafura a mafura.
Li-cherry tse monate le litapole
1 e phehiloeng kapa e phehiloeng litapole khaola le 1 sehlopha sa konofolo ea naha. Eketsa letsoai le teaspoon e 1 ea oli ea meroho.
Radish le likomkomere le litlama
2 tse mahareng likomkomere, 400 dikgerama ea radish, 100 dikgerama ea lettuce, 2 mahe, tala lieie. Re khaola ntho e 'ngoe le e' ngoe, e kopanya le sopho e 1 ea yogurt. Kenya dill le letsoai.
Cucumber le lehe
1 likomkomere, lehe le phehiloeng, eiee e tala. Bohle ba khaola 'me ba kopane le khaba ea 1 ea oli ea meroho.
Saladi ea "Spring"
Pheha litapole, e li phephe le ho li kenya ka likotoana tse nyane. Ebe oe fafatsa ka oli ea meroho. Hape u khaole likomkomere le liiee tse ncha, u ka eketsa apole bakeng sa tatso e monate. Tlhaloso ea ho qetela ke lierekisi tse tala.
Letsoai, pepere ebe u kopanya ka botlalo ka tranelate ea mafura e bolila kapa yoghurt.
Rucola le Parmesan le Tomate
Roulette e siea e tsoakane le tomate e nyenyane, tranelate, eketsa grated kapa e tšesaane e entsoeng Parmesan chisi. E le ho fokotsa lijo - 1 tbsp. l. lero la lemone
Ho hlahisa lijo tse tsoang mohloling
Kopanya likhahla tse monate tse monate (ho khetha: dill, parsley, coriander, celery, konofolo ea naha) le yogurt le letsoai. Re e sebelisa e le ho apara salate kapa ho e-na le mayonnaise bakeng sa lijana tse chesang - tlhapi, nama kapa pasta.
'Me qetellong, liphiri tse peli tsa lijo tse monate: leka ho tlatsa salate ka oli ea meroho ea khatello - mohloaare, linseed, mokopu, sesame kapa oli ea lemon. Ho phaella ho mekhoa ea metabolism ea normalizing 'meleng, lioli tsena li fa lijana lintlha tse ncha tsa tatso.
'Me ka lekhetlo la bobeli, ho molemo ho sebelisa letsoai la leoatle ho e-na le li-cookery tse tloaelehileng, tse nang le tatso e fapaneng haholo,' me, e le hantle, li na le thuso ka lebaka la boitsebiso bo phahameng ba iodine bo nang le tšusumetso e matla mokokotlong oa qoqotho, eo ka eona e itšetlehileng ka palo e ntle .