Meroho ke mohloli o ruileng oa lik'habohaedreite, tse rarahaneng habonolo ke 'mele ea rona, liminerale le li-vithamine le fiber e hlokahalang bakeng sa' mele. Meroho ha e bake tšusumetso ka mpeng, kapele e etsa hore motho a ikutloe eka o na le bothata haholo 'me ka tsela eo ha a tlatse letsoho ho feteletseng, ka hona hangata ke motheo oa lijo tse ngata. Lijo tsa meroho tsa meroho li khothalletsoa ho batho ba nang le tšekamelo ea ho ba le khatello ea kelello kapa boima bo feteletseng.
Ka molao, mokhoa oa ho ja o joalo o nka nakoana ho feta beke. Lijo tsa meroho li akarelletsa ho tlosoa lijong tsa ntho leha e le efe e nang le liphoofolo. Mokhoa oa tloaelehileng oa litholoana le meroho o tloaelehileng o nkeloa butle ho lilograma tse le halofo. Lijo tse tloaelehileng ka ho fetisisa tsa lijo tsena ke sopho ea meroho le salate, tse lokiselitsoeng ka oli e sa hlahisoang ea meroho, poone, soneblomo kapa mohloaare.
Letsatsi le le leng
- Hoseng ke tee, ho molemo ho ba batsho, ha ho khoneha - ka li-apricots tse omisitsoeng.
- Letsatsi - salate le li-beet, litapole tse phehiloeng, borsch, tee le litlama.
- Tee e tala, e tala, mohlomong banana.
- Mantsiboea - metsi a liminerale le salate e ncha ea meroho.
Letsatsi la 2
- Hoseng ke apole e le 'ngoe, tee e ntšo.
- Letsatsi - litapole tse phehiloeng, tee le litlama, vinaigrette, sopho ea k'habeche.
- Sesepa-metsi a mangata, banana.
- Mantsiboea - vinaigrette, tee le litlama tsa litlama kapa lero la melee.
Letsatsi la 3
- Hoseng ho na le tee e tala le morara o omisitsoeng kapa o omisitsoeng ka apricots.
- Letsatsi - likomkomere salate, beetroot, tee le litlama.
- Snack - e nyenyane litholoana, compote.
- Mantsiboea - compote, a hloekileng hop salate ka oli ea meroho.
Letsatsi la 4
- Hoseng ke tee e tala, e nyenyane ea litholoana tse ncha.
- Letsatsi - salate ea litamati le likomkomere, sopho ea moro, metsi a diminerale.
- Snack - e le feela lero la compote kapa ea melee.
- Mantsiboeeng - lihoete tse tala ka bongata, tee ea litlama, lero la melee, mefuta e ntle ea cranberry kapa kiranberry.
Letsatsi la 5
- Hoseng ke senoelo sa tee e tala.
- Letsatsi - li-orange tse lekaneng, salate ea salate ea meroho, tee ea litlama.
- Motšehare oa mantsiboea bohobe-khase ea apole, lero la melee.
- Mantsiboea - diminerale metsi, a hloekileng hop salate.
Letsatsi la 6
- Hoseng - litholoana tse 'maloa, tee e tala.
- Letsatsi - salate ea litlama le meroho e nang le oli ea meroho, borsch, metsi a diminerale.
- Snack - feela e tlatsa metsi kapa metsi a merafo.
- Mantsiboeeng a mangata - meroho e tala, tee ea litlama kapa lero la melee.
Letsatsi la 7
- Hoseng ke senoelo sa tee (leha e le efe), ha ho khoneha - e nyenyane ea litholoana tse omisitsoeng.
- Letsatsi - litapole tse phehiloeng, sopho, salate ea meroho, tee e tala.
- Litholoana tse omisitsoeng tse entsoeng ka letsoho, li kopanya.
- Mantsiboea - salate ea meroho, litholoana ka bongata, tee leha e le efe.
Ho na le phetoho e bobebe ea lijo tsena, ka eona u ka ja limela tse nang le meroho le limela tsa meroho. Mehlala ea lijana tse joalo li ka nooa k'habeche ka mefuta e mengata ea eiee, tamati, lihoete, linaoa, lentile, mefuta e fapa-fapaneng ea meroho e nang le serame, zucchini, lierekisi tse nang le makoti.
Leha ho le joalo, ho lokela ho hopoloa hore ho fapana le salads, phofu e lokela ho jeoa ka bongata.
Libeke tsohle ntle le letsatsi la bohlano, bohobe ba rye, mefuta e fapa-fapaneng ea linate tse kang cashew, li-nanate, lialmonde, li-nanate, li-walnuts, joalo-joalo li ka kenngoa lijong. Meroho, meroho le litholoana li lokela ho ba tse fapaneng kamoo ho ka khonehang. Haeba u ikutloa u lapile haholo, o ka ja meroho e tala. E-ba hlokolosi ho beet - e thusa ho hloekisa 'mele, empa ka tšebeliso e feteletseng ho ka bakela tsieleho ea mala. Nakoana pele o robala, ho kgothaletswa hore o nke dijo tse nyatsang tsa litlama.
Lijo tse ling tsa meroho
Nako e ntle ka ho fetisisa bakeng sa lijo tsa meroho ke nako ea meroho, e.g. nako e ka bang khoeli. Leha ho le joalo, nako ena e ka atolosoa ka ho eketsa protheine le lik'habohaedreite ho lijo. Ka lijo, ho lahleheloa ke litekanyetso tse peli ho tse 5 ho tsejoa.
Tekanyo ea letsatsi le letsatsi - kg e le halofo ea meroho le litholoana.
Lintho tse khothalletsoang:
- Litholoana.
- Meroho e mecha.
- Semela kapa oatmeal.
- Bohobe ba rye kapa ba rye.
- Yoghurts, tranelate e bolila, kefir, lebese le fokolang mafura, cottage chisi.
Mokhoa oa mehlala bakeng sa letsatsi le le leng:
- Sejo sa hoseng sa pele ke salate ea karoti, sejana se nang le cornflakes le lebese.
- Ea lijo tsa hoseng tsa bobeli ke likomkomere tse lekanang.
- Lijo tsa lijo tsa mantsiboea - salate efe kapa efe ea meroho e nang le tranelate e bolila (oli ea meroho), litapole tse peli tse phehiloeng, sengoathoana sa bohobe.
- Motšehare oa motšehare oa bohobe - pepere e khubelu ea Bulgaria.
- Lijo tsa motšehare - leha e le efe salate ea meroho e nang le oli ea meroho.