Ha ho letho ka liapole tsa khale tsa Russia tse bitsoang "bana" - ho thata ho reha litholoana tse ling, tseo ho tsona ho kenyelletsoang li-vithamine le likarolo tsa bohlokoa bakeng sa batho e tla ba tse leka-lekaneng. Ho laola letsatsi ka liapole ke mokhoa o babatsehang o fihlehang habonolo le ho boloka setšoantšo, le ho fumana boholo ba li-antioxidants bakeng sa ntoa e atlehileng khahlanong le botsofali.
Letsatsi le phomolang ka liapole le monate
E le ho leka ho boloka palo eo, basali ba itšireletsa ka mefuta e fapa-fapaneng ea lijo: ba tiile ebile ha ba bolele nako e telele ebile ba hlalosa, hangata ba lebala hore ha ba sebelisa lijo tsa caloric ka mor'a ho ja, boima bo tla khutla, esita le ka ho tlatsetsa. Ho fapana le mefuta ea lijo, ho laolla matsatsi ha ho tlise khatello 'meleng,' me, ka matsatsi a laolang kamehla, boima ba 'mele bo tla loanela ho tloaeleha. Litsebi li khothalletsa letsatsi la ho itima lijo liapole, phello ea eona e finyelloang ka manonyeletso, mesifa, liphio, sebete le mafu a pelo:
- Tshireletso. Ha re e-na le liapole, joalokaha re tseba, pectin e mengata le fructose, ho thusa sebete ho senya fatše, se etsa hore se khone ho se tlosa ka mokhoa o sireletsehileng 'me ha se pepese' mele hore e lape .
- Ntlafatsa boleng ba meno, ho hloekisa. Liapole - mokhoa o bonolo oa ho silafatsa likokoana-hloko, ho ntlafatsa mokhoa oa metabolism , ho laoloa hangata liapole ho tla tlosa 'meleng ho na le lintho tse ngata tsa slag.
- Ho sebelisa liapole kamehla ke molemo o moholo oa 'mele ka kakaretso -boemo bo fokolloa ke khatello ea kelello ea mali le lefu la atherosclerosis; e ntlafatsa boemo ba mala - fetisetsa ponahalo; Majoe a nang le gallbladder a qhibiliha haholoanyane.
Letsatsi le phomola ka liapole bakeng sa tahlehelo ea boima ba 'mele
Nakong ea ho laolla, liapole le tsona li atleha ka hore boima bo neng bo theohile ha bo khutlisetsoe. Ho hlakola mela letsatsi ke mofuta oa detox, boima bo sa tsamaee hantle, motho e mong o lahleheloa ke lik'hilograma tse 1.5, motho e mong feela ea ligrama tse 200 ke ntho e ka sehloohong - hase feela metsi a letsoai le a letsoai, empa ha ho hlokahale ho li-slags 'mele le chefo. Pele u qeta letsatsi ka liapole, u lokela ho itokisetsa, u se ke ua ja ka ho lebella letsatsi la "lapile", menu e lokela ho ba bonolo haholo:
- lijo tsa hoseng - lihlahisoa tsa lebese ;
- lijo tsa motšehare - meroho e mecha, sopho ea moro oa kana;
- lijo tsa mantsiboea - meroho ea stewed, tee kapa lero.
Kamoo u ka qeta letsatsi la ho itima lijo ka liapole:
- ho hlokahala hore u itokisetse 1.5 - 2 lik'hilograma tsa liapole, arola kamohelo ea bona ka makhetlo a 5-6 'me u je ka nako e lekanang ea nako;
- o ka eketsa metsi a se nang carbonate tsa metsi kapa tee e tala (haeba u se hypertonic!) 1.5 a etsang dilitara tse.
Bakeng sa ho laolla, ho hlokahala hore u khethe liapole tse monate le tse bolila, haholo-holo nakong ea lehlabula kapa ka hoetla, ka liapole ho tloha kotulong e ncha, litholoana li ka khethoa 'marakeng haeba ho na le likokoanyana liapole - sena se bontša ho hloeka ha tsona,' me letlalo le ke ke la khaoloa. Haeba letsatsi la ho laolla le oela nakong ea mariha, tholoana e lokela ho hloekisoa hantle, hobane e sebelisoa ka lik'hemik'hale bakeng sa polokelo e molemo. E lokela ho hopoloa hore tholoana e tala e na le tsoekere e nyenyane, 'me letsatsi la ho itima lijo ka liapole tse khubelu le tla ba bonolo, tholoana e tala e eketsehileng ea vithamine ea C le e khubelu le e mosehla e khetholloa ka ho eketseha ha beta-carotene.
Ho laolla letsatsi ka liapole tse apehileng
Ho laoloa letsatsi ka liapole tse hloekileng ho bontšoa ho batho ba nang le tsamaiso e nepahetseng ea ho senya lijo - acid e nang le liapole e ka ama mala. Haeba u e-na le bothata le pampiri ea meno, ho lahla matsatsi a apole ka litholoana tse behiloeng ho loketse - ho sireletsehile, ntle le ho na le mathata (ho timetsoa ha vithamine C nakong ea phekolo ea mocheso), ho na le melemo e mengata:
- pectin e eketsehileng, joale phello ea ho hloekisa e tla eketsa feela;
- ka ho fokotseha ha vithamine C, acidity e fokotseha, phomolo e joalo e ka fanoa ke batho ba nang le maloetse a sa foleng a tsamaiso ea lijo;
- Liapole tse entsoeng li nolofalletsa ho fokotsa k'holeseterole "e mpe" le ho emisa khatello.
Ho pheha liapole:
- Khaola liapole ka halofo kapa lik'habe, lipeo tse hloekileng;
- ho hasana holim'a seterei sa ho baka;
- ovone ka ontong e ka bang 180 ° C ka hoo e ka bang halofo ea hora, haeba liapole li khaola likoloto - halofong e ngata;
- ka letsatsi la ho itima lijo ka liapole tse halikiloeng u ka ja liapole tse 7-8 le 1.5 a etsang dilitara tse metsi a sa sebelisoang ke khase kapa tee ea litlama .
Laolla letsatsi ka liapole le ka yogurt
Tsela e bonolo ka ho fetisisa ke ho fetisetsa letsatsi la phomolo ea kefir. Bakeng sa eena, lokisetsa 1-1.5 lik'hilograma tsa liapole le litha e le nngwe tsa kefir, ho molemo ho feta mafura a maholo-bala -2,5%. Tsena tsohle li arotsoe ka lijo tse 5-6, qala ka liapole, qeta ka yogurt. Litsebi tsa phepo e nepahetseng li na le maikutlo a fapaneng mabapi le hore na kapele ka mor'a hore liapole li noe kefir, motho e mong o lumela hore hang-hang, motho e mong o eletsa pele ho halofo ea hora e senyeha - etsa joalo ka tsela eo u ikutloang u phutholohile ka eona. Har'a pakeng, o ka noa metsi, u ka ba le diminerale, ntle le khase.
Ho laolla letsatsi ka liapole le chate ea cottage
Haeba u sebelisa liapole ho laola liapole ka lebaka la tlala, leka ho kopanya liapole le chisi ea cottage, e fokotsa tlala 'me hape e fokotsa phello e bohloko ea litholoana. E tla nka 1 kg ea liapole le hoo e ka bang 500-600 g ea chate ea cottage, mafura a mafura ha a fetang 5%. Ho laolla liapole le chate ea cottage ho na le likhetho tse ngata, o ka:
- arola lihlahisoa ka li-reception 5-6 'me u je nakong ea motšehare;
- ho ja, ho fetola litholoana le chate ea chate, hape, ka nako e tloaelehileng;
- etsa boima ba 'mele le ho eketsa apole ho eona;
- u se ke ua lebala ka metsi - u ka e noa ka bongata, u sa kenye tsoekere, k'hafeine le lino tse tahang .
Laolla letsatsi ka liapole le buckwheat
Khutlisetsa letlalo ka livithamini, lipekere le moriri li tla u thusa letsatsi la ho lahleheloa ke boima ba 'mele. Lisebelisoa tsa letsatsi lena li lokela ho lokisoa ka tsela e latelang:
- 250 gr. lijo-thollo tsa lijo tse nang le tsoekere, letsoai le lisebelisuoa tse ling, tšela metsi a belang a etsang halofo ea litha e le 'ngoe' me u tsamaee bosiung bo bong. Pente e phuthetsoe ka tieo.
- 3 diapole tse tala le 1.5 a etsang dilitara tse metsi a lekane bakeng sa letsatsi.
- Pororo e arotsoe ka mekhahlelo ea 3-5. Pele u ja phallo, ja apole, kapa u e sebelise nakong ea lijo tse monate.
- Lysine e nang le buckwheat e thusa 'mele hore o amohele khalsiamo e molemo, kahoo, ka phetolelo ena ea letsatsi la ho laolla, o ka kenya 0.5 litres tsa kefir ka mafura a 1%.
- Lijo tsa ho qetela ha lia lokela ho ba lihora tse 19 hamorao.
Laolla letsatsi ka liapole le likomkomere
Letsatsi le hlahisang lero la liapole le likomkomere - 97% ea metsi ka likahare, hoo e batlang e le khalori ea zero le ho hloka matla ho feletseng ho etsa likomkomere sehlahisoa sa lijo tse hlokahalang. Mokhoa oa ho laolla joalo o bonolo haholo - hoo e ka bang 1 kilogram ea liapole le likomkomere tse arohanngoa ka makhetlo a mahlano. U ka khaola salate, ua e tlatsa ka yogurt e tlaase, o ka ja meroho le litholoana ka lehlakoreng le leng, u ka kopanya, u se ke ua lebala ka metsi.
Se fanang ka letsatsi la ho itima lijo ka liapole le likomkomere:
- e potlakisa mokhoa oa metabolism;
- e ntlafatsa phello ea ho hloekisa liapole, ka lebaka la likarolo tse phahameng tsa cellulose likomkomere;
- e tloaelehileng mokhoa oa ho ntša metsi.
Ho laolla letsatsi ka liapole le mahe
Ka lehe le pholileng. Haeba ho laoloa liapole le lihlahisoa tsa lijo ho fanoa ka thata, u ka eketsa mahe litholoana - 'mele ha o na ho lahleheloa ke protheine, lik'habohaedreite kapa mafura, le hoja mefuta e sa tšoaneng e ke ke ea bitsoa menu e joalo:
- 1 lehe le phehiloeng;
- Apula e le 1;
- 1 khalase ea metsi - metsi a nang le diminerale ntle le khase, tea ea litlama.
Ka lehe le phehiloeng ka thata . Mokhoa ona o fokola haholo ho feta oa pele, phello mona e finyelloa ka lebaka la hore mahe a mosoeu a phehiloeng ka thata a etsa hore mpa e matlafatse matla a apulo ka matla, 'me' mele, o sebelisa matla a mangata, o lahleheloa ke boima ba 'mele:
- 5 liprotheine tse phehiloeng;
- Liapole tse hlano;
- e arotsoe ka lijo tse hlano.
Laolla letsatsi ka liapole le metsi
Ponahalo ea khale ea ho lahla tlaase ka liapole ke litholoana le metsi, ke mokhoa o atlehileng le o tsitsitseng o laoloang, ho ka khoneha ho sebelisa mokhoa o joalo ntle le ho ba le mathata le tšoaetso ea lijo. Ho laolla letsatsi lethong la liapole le na le likhetho tse peli. Leseli le bonolo.
- lijo tsa hoseng - khalase ea metsi le liapole tse 2;
- lijo tsa hoseng tsa bobeli - khalase ea metsi le apole, o ka ocha, o ka baka;
- lijo tsa mantsiboea - khalase ea metsi le litholoana tse 2-3;
- mantsiboea a motšehare oa mantsiboea - liapole tse 1-2, o ka chesa ka ontong, 'me u ka etsa salate, ka khase ho khaola apole le ho e tlatsa ka lero la lero la lemone;
- lijo tsa motšehare - liapole tse peli ka foromo e entsoeng, khalase ea metsi kapa tee e sa matla ntle le tsoekere;
- bosiu u ka ja apole e le 'ngoe.
Ho bonolo . 1-1.5 lik'hilograma tsa liapole le 2 a etsang dilitara tse metsi. Liapole li arohane ka makhetlo a 6, khalase ea metsi ho noa halofo ea hora pele liapole le hang ka morao. Mokhoa oa mehlala:
E thata . Liapole tse tharo, lilithara tse peli tsa metsi. Liapole li arotsoe ka tekanyo e meraro, metsi a noang pele, ka mor'a liapole le ho lapa.
Laolla letsatsi ka liapole le mahapu
Watermelone e kopantsoe ka mokhoa o phethahetseng le litholoana tsohle, kahoo li ka eketsa letsatsi le liapole tse tala, hobane mahapu a monate a lefella ka tsela e itseng bakeng sa acidity ea liapole. Lik'hemik'hale tsa mahapu li leka-lekaneng, 'me matla a eona a ho hloekisa' mele a na le lihlopha tse fokolang. Ho etsa letsatsi la ho itima lijo litholoana tsena, ho bohlokoa ho arola 1.5 lik'hilograma tse mahapu lijong tse tharo, 'me liapole li ntse li le likhetlong, e le sejo se monate sa likotoana tse peli.
Ho laolla letsatsi ka liapole-kotsi
Liapole ha li na lipelaelo, empa ka hloko li lokela ho sebelisoa ke ba nang le bothata ba meno. Maemong ana, liapole tse apehileng ha lia thibeloa - ha li na metsoako. Ho laoloa letsatsi le liapole ha ho kgothalehe bakeng sa bakhachane ka lebaka la ho haella ha protheine, empa, ha o thapa boima ba 'mele o moholo, o ka nkhothaletsa liapole tse nang le cottage chisi kapa yogurt. Ho lumeloa hore liapole li senya leino leino, empa mona ho na le tsela e bonolo ea ho tsoa - ho tsoma gum kapa mouthwash ho tla hloekisa meno ho tloha ho acid. Thibelo e tiileng ea ho laolla liapole ke eona feela-maloetse a pampiri ea mali, sebete le liphio sethaleng sa ho fokotsa matla.