U nahana hore ke eng ea bohlokoa ka ho fetisisa nakong ea lijo - ho fokotsa boima ba 'mele, phepo e nepahetseng ea khalori, tekanyo ea metsi a sebelisoang, ho ikoetlisa? Ha ho letho la mofuta oo. Ntho ea bohlokoa ka ho ja lijo ke satiety. Haeba u sa khathale ke tlala, u tla lula u hlōleha habonolo kelellong. Hape ka mor'a ho felisoa ha lijo, u ke ke oa lahleloa ka mokhoa oa ho phethahala ha mafura le monate, hape ntle le maemo a tloaelehileng a bophelo bo botle, ho se be le khatello ea tlala, metabolism ea hau e ke ke ea hlokomela hore u ntse u ja, mme metabolism e ke ke ea lieha.
Tsena tsohle ke tsa bohlokoa haholo ho fokotsa boima, ke ka lebaka leo re fihletseng qeto ea hore lijo, e le hantle, li lokela ho ba lik'hilograma tse tlaase le tse leka-lekaneng, empa sena sohle se hloka ho finyelloa ka thuso ea lijo tse monate tsa diresepe bakeng sa boima ba 'mele. Ba tla tšohloa ka ho eketsehileng.
Ho bonolo ...
Mohlomong, ho ja lijo feela, ntho e le 'ngoe e u thabisang, ke hore u ka phomola ka ho pheha. Haeba o hloka ho ja meroho le litholoana, o rerile ho li ja ka bonngoe. Oho, haufinyane oa khathala, 'me u tla rata lijana. Hona ke eng e bonolo ka ho fetisisa ea lijo tsa phepo ea lijo - ha e le hantle, salate. Le lettuce, e leng ka boeona e tla ba bakeng sa lijo tsa hau tsa mantsiboea.
Salate "Lintho tse monate tsa lijo"
Lijo:
- kofi e khubelu - hlooho ea ¼;
- k'habete e tšoeu - ¼ ea hlooho;
- eiee e bofubelu - 1 pc.;
- tala ea onion - 1 sehlopha;
- lihoete - 1 sengoathoana;
- Pepere ea Bulgaria - 1 pc.;
- coriander - 1 little bunch;
- mahe a linotši - likhaba tse 2;
- lero la lime;
- yogurt ea tlhaho - 250ml.
Litokisetso
Khaba e khabisitsoeng, eiee le pelepele li kenngoe ka mehele, lihoete - joang. Cilantro e fokotsehile hantle. Sebakeng se ka thōko sejana re kopanya lero, yogurt le mahe a mahe a linotsi - sena ke seaparo sa rona. Kopanya meroho e mengata, nako le sauce, qetellong eketsa cilantro.
Kakaretso ea salate e fokolang lijo e ka fetoloa ho ea ka likhetho tsa hau. Ka mohlala, haeba u rata lijo tse monate, u ka nka pepere e le 'ngoe ho e-na le pelepele ea Bulgaria.
Li-soups
Mokelikeli, kamoo ho tsejoang kateng, ke lijo tsa bohlokoa haholo tse nang le likarolo tse ngata. Lijo tse nang le metsi li kenngoa hantle ka pampiri ea lijo, 'me ho phaella moo, metsi a thusa ho tlosa lihlahisoa tse bolaeang' meleng. Ho matlafatsa phepo ea hao e leka-lekaneng le lijo tsa pheho ea lijo tsa sesepa bakeng sa boima ba 'mele. E 'ngoe ea lijo tse molemo le tse tlaase haholo ke sopho ea tomate .
Sopho ea tamati
Lijo:
- tomate e ncha - 4 maqheka.;
- meroho e mecha (coriander, parsley, dill, basil) - halofo ea tšela;
- Pepere ea Bulgaria - 1 pc.;
- konofolo - 3 cloves;
- oli ea mohloaare - 1 tbsp.
- liiee tse khubelu - 1 pc.;
- pepere e ntšo, coriander, komine;
- moro oa khōlo - ½ kakaretso ea metsi;
- metsi - ½ kakaretso ea metsi.
Litokisetso
Liieee le pelepele li khaotsoe ka meketeng, li khabisitsoeng ka khase ebe li tlohela oli ea mohloaare ka metsotso e meraro. Molemo ho tlohela sekotlolo se le seng, moo u tla pheha sopho.
Kenya litamati tse takiloeng, basil e hahiloeng hantle, moro le metsi, linoko. Tlisetsa pheha le pheha sopho bakeng sa metsotso e 10.
Ebe o eketsa dill mane, parsley, coriander mme u phehele metsotso e meng e meng e 5 mollo o fokolang.
Li noa
Lijo tse phehoang lijong tsa ho fokotsa boima ha li lokela ho sebetsa feela lijong, empa le ho noa. Haeba u noa soda e monate ha u ja, ha ho lijo tse tlaase tse tla u thusa. Tlosa lino tse monate tsa maiketsetso ka li-morsels, lero, li-kartar le li-compotes. Ba ke ke ba rua feela, empa hape ba tla thabela menyaka e sa tloaelehang.
O tsoa ho litholoana tse omisitsoeng
Lijo:
- morara o omisitsoeng - 50g;
- li-apricots tse omisitsoeng - 50g;
- li-prune - 50g;
- Liapole tse omisitsoeng - 80g;
- pears e omisitsoeng - 80g;
- mahe a linotši - likhaba tse 3;
- oli e citric - karolong e ka holimo ea thipa.
Litokisetso
Beha pheha ea metsi ka 2 a etsang dilitara tse metsi. Ho sa le joalo, hlatsoa litholoana tse omisitsoeng 'me u tlohele metsi ho tsoa.
Ha metsi a pheha, re lahlela litholoana tse omisitsoeng ho eona mme re pheha metsotso e 15. Re e tlosa mocheso, e tlohelle ka tlas'a sekwahelo ebe o emela ho fihlela lesela le theohela mocheso oa motsoako.
Add honey le citric acid. Re sebeletsa likopi hammoho le litholoana tse omisitsoeng.