Ho sebelisoa ha lero la langa le le lejatsi ho bakoa ke boteng ba li-vithamine le liminerale tse sa tšoaneng tse leng litamati. U ka noa ka nako leha e le efe. Haholo-holo e na le thuso ho ba nang le lik'hilograma tse eketsehileng.
Melemo le kotsi ea lero la langa le le lej
Seno se seng se lokiselitsoeng sa meroho se na le matlotlo a 'maloa:
- Ka lebaka la dikahare tsa serotonin e ntlafatsa maikutlo mme ka nnete e ama mosebetsi oa tsamaiso ea methapo.
- Ho sebelisoa ha lero la langa le le lej ho lahleheloa ke boima ba 'mele ke bokhoni ba lona ba ho hloekisa mala, esita le ho tloha lilekere tse telele tse holimo le lintho tse ling tse bolaeang.
- Ka tšebeliso e tloaelehileng e ntlafatsa metabolism.
- Tšebeliso ea lero la tomate bakeng sa banna e bakoa ke hore seno se na le phello e ntle ho potency le ho fokotsa kotsi ea kankere ea senya.
- Noa ho thusa ho felisa tlala, e bolelang hore o ka e sebelisa e le senojoe pele ho lijo tse kholo.
- Hape ke habohlokoa hore u bolelle ka lik'halori tse tlaase tsa lero la tomate, kahoo le haeba u li ja ka bongata boima ba hau, bo ke ke ba bonahala.
- Ho hlophisoa ha lero la langa le le lej ho na le ntho ea bohlokoa - lycopene, e fokotsang kotsi ea lihlahala tse bohloko. Tšebeliso ea lero la tamati e eketseha, haeba ue kopanya ka tranelate e bolila, ntho ena e kenngoa hantle ha e kopantsoe le mafura.
Kotsi ea lero la tamati e ka tlisa tšebeliso ea seno se rekiloeng, hobane bahlahisi ba se nang boikaketsi ba ka sebelisa lihlahisoa tse senyehileng, hape ba kenyeletsa li-preservatives le lihlahisoa tse ling.
Lijo tsa libeke tse 2
Tšebeliso ea lero la lero la lero la tomate ke matla a ho felisa liponto tse 'maloa ka nako e khutšoanyane. Lijo li etselitsoe matsatsi a 14, tseo u ka li lahleheloang ke lik'hilograma tse 5. Lenane matsatsi ana a ts'oana 'me a shebahala tjena:
- lijo tsa hoseng: 1 tbsp. lero ka tomate, likhase tse 2 tsa bohobe ba rye, ligrama tse 100 tsa cottage chisi, hammoho le litholoana, empa li se na libanana le morara;
- Mantsiboea: 1 tbsp. lero la tamati, karolo ea raese le sengoathoana sa litlhapi tse phehiloeng ntle le oli, apole le meroho ;
- Motšehare oa mantsiboea: 1 tbsp. lero ho tomate;
- lijo tsa motšehare: 1 tbsp. lero ka tomate, steak cutlet e entsoe ka likhomo, meroho le 50 g ea raese e phehiloeng.
Ho laolla letsatsi
Tabeng ena, ho ja ho na le 1.5 a etsang dilitara tse seng kae tse entsoeng. Bakeng sa phetoho ea tatso, o ka eketsa lero la lero la lemone, beet kapa celery.
Diet tsa matsatsi a 3
Tabeng ena, menu e tla shebahala tjena:
- lijo tsa hoseng: lee le phehiloeng ka tee kapa kofi ntle le tsoekere;
- lijo tsa hoseng tsa bobeli: 220 g, ntlo ea mahae e se nang mafura le 1 tbsp. lero la tamati;
- lijo tsa motšehare: 220 g sefuba kapa tlhapi e phehiloeng, salate ea meroho, e lokelang ho tlatsoa ka lero la lemone le hoo e ka bang 140 g ea monokotsoai o khubelu;
- lijo tsa mantsiboea: tlhahiso ea litlama.
Ho phaella moo, ho kgothaletswa hore o noe ka 2 a etsang dilitara tse metsi.
Lijo tsa beke le beke
Nakong ena, o ka lahleheloa ke lik'hilograma tse 5. Ntle le lenane lena, o lokela ho noa metsi a seng a nang le carbon lemon. Lenaneo la beke le beke le shebahala tjena:
Letsatsi # 1: 1 l ea lero la lero le tsoang ho tomate, 160 g ea litapole tse phehiloeng, linoelo tse 3 tsa tee ntle le tsoekere.
Letsatsi # 2: 1 l ea lero la lero le tsoang ho tomate, 0.5 lik'hilograma tse sa fumanehang mafura, likopi tse 3 tsa tee ntle le tsoekere.
Letsatsi # 3: 1 l ea lero la tomate, 1 kg ea litholoana ntle le libanana le morara, likopi tse 3 tsa tee ntle le tsoekere.
Letsatsi # 4: 1 l ea lero la lero le tsoang ho tomate, 0.5 lik'hilograma tsa nama ea pheho e phehiloeng, 2 linoelo tsa tee ntle le tsoekere.
Letsatsi # 5: 1 l ea lero la lero ho tloha ho tomate, 700 g ea litholoana tse omisitsoeng ntle le morara o omisitsoeng, libanana le lifeiga, 300 ml ea tee ntle le tsoekere.
Letsatsi la 6: 1 l ea lero la thoe ho tloha ho tomate, 500 g ya mafura a tlaase a mahareng a kotteng, likopi tse 3 tsa tee ntle le tsoekere.
Letsatsi la 7: 1 L ea lero le tsoang ho tomate, 500 g ea tlhapi e phehiloeng, linoelo tse 3 tsa tee ntle le tsoekere.
Melao ea bohlokoa
E le hore u fumane molemo o moholo ho lero la tamati, u lokela ho latela litlhahiso tse ling:
- Ha e kgothaletswe ho kopanya seno se nang le dihlahisoa tse nang le starch.
- Ho noa lero la tamati ho khothalletsoa halofo ea hora pele u e-ja, empa ho tloha ha u ja nakong ea lijo ho molemo ho hana.
- Ha ho kgothaletswe ho futhumatsa seno, kaha dintho tse thusang di nyamela mme di-acids tse molemo li kotsi.