Lethathamong la melemo ea lijo tse ngata, o fumana ho boleloa hore lijo tsena li ntle, hobane ha ho hlokahale ho pheha ho eona. Ha e le hantle, haeba u ja lijo tse nang le sopho ea celery , u tla tlameha ho pheha hanngoe feela. Empa na u tla nka nako e telele joalo?
Ho khanna ho lahleheloa ke boima ba 'mele, u se ke ua lebala hore lijo ha lia lokela ho re khotsofatsa feela ka physiologically, empa hape le ka kelello. Mokhoa oa ho ja lijo bakeng sa motho ke boikhathollo, ho tlosoa ke khatello ea kelello, monate, maikutlo ana a behiloe ho rona ka limilione tsa lilemo. Ka mor'a moo, pele, monna ea khale ea nang le bothata bo boholo a nkile lijo, 'me ho amohela ho tsoa thabong ea hae ho ne ho sa nkoa e le ho oa.
E le ho tiisa hore lijo tseo ha li fetohe khatello ea lihora tse 24 le ho se khotsofatse le uena le lefats'e lohle, re fana ka maikutlo a hore u tsebe li-direse tse tlaase tse tlaase tsa khalori.
Lijo tse ntle ka ho fetisisa tsa lik'halori bakeng sa lipepe tsa rona
Lihlahisoa tsa caloric tsa sejana li thehiloe ho seo re se sebelisang lihlahisoa le kamoo li lokiselitsoeng kateng. Ka hona, a re qaleng ho tlatsa lihatsetsi tsa rona ka lihatsetsi bakeng sa lipepe tsa rona tse bonolo le tse tlaase.
Re tsepamisa maikutlo ho lihlahisoa tse matlafatsang le tsa lijo:
- mahe a kana;
- k'hamphani;
- nama ea khomo;
- veal;
- linate;
- monokotsoai;
- li-champignon;
- celery;
- radish;
- likomkomere;
- k'habete ea mefuta eohle;
- meroho e makhasi;
- lijo tse entsoeng ka letsoho, raese e sootho, nyalothe, pasta ea rye;
- lentile;
- li-chickpea, linaoa;
- lijo tsa tlhapi le litlhapi;
- lihlahisoa tsa lebese ntle le li-additives tse nang le mafura ho fihlela ho 2%.
Lithuto tsa pele
Lethathamo la lipepepe bakeng sa li-calorie tse tlaase tsa boima ba 'mele re tla qala ka sopho. Lijo tsa metsi li monate hobane ka khalori e tlaase e lekaneng, e bohlokoa 'me e nka nako e telele. Sena se finyelloa ka setsi sa metsi - re ikutloa hore tlala e tima ha feela mpa e tletse, le haeba e tletse metsi.
Ha e le hantle, ho hlokahala hore ho thehoe lijo tsa meroho lijong tsa meroho, empa re ka khona ho khona ho ba le likhahla, haeba re ithuta ho li pheha ka bohlale.
Ho etsa sopho ea sopho e entsoeng ka tlaase ho khalori, u lokela ho etsa tse latelang:
- bakeng sa sopho khetha nama e tlaase e mafura;
- U se ke ua sebelisa bone, letlalo kapa lihlahisoa bakeng sa sopho;
- ha u ntse u pheha, tlosa foam ka holim'a sopho;
- ka mor'a hore u phehe esita le moriana o tlaase, o ke o pholile, o behe ka sehatsetsing bosiu, 'me hoseng u tlose filimi e mafura e thata.
Lithuto tsa bobeli
Lijana tsa bobeli li lokela ho thehoa meroho - li bonolo ho li tlatsa, hobane u ka khona ho fana ka karolo e kholo ea karolo, 'me ho thata ho e fumana - ha e le hantle, meroho, leha e le efe, e na le mafura a seng makae.
Mehlala ea lithuto tsa mantlha:
- Pelepele ea Bulgaria, e entsoeng ka litamati;
- ho phatloha ho tsoa k'habeche;
- sejoang sa meroho;
- aubergines ka Sekorea;
- sopele le litamati;
- ratatouille.
Li-desserts
Sehlooho se utloisang bohloko ka ho fetisisa ke li-recipe bakeng sa lik'hilograma tse tlaase bakeng sa ba fokolang boima ba 'mele. Ho u kopa ha ho na motho ea tla u eletsa hore a je letsatsi le leng le le leng, ha a ja kapa che, empa ka linako tse ling u ka fumana likhetho tse tlaase haholo.
Hopola - molemo ka ho fetisisa oa lijo tse tsoekere kamehla o thehiloe ka likhahla, ho sa tsotellehe hore na ke casseroles, mahobe a chisi kapa a khabisitsoeng ka ice cream.
Li-recipe tsa lijana
Sopho ea Mataliana le meroho le linaoa
Lijo:
- linaoa tse khubelu - 450 g;
- metsi - 1.5 a etsang dilitara tse;
- veine e khubelu - ½ ntho;
- basil omisitsoeng - 2 tsp;
- letsoai - ½ tsp;
- marjoram e omisitsoeng - 1 teaspoon;
- pepere - 1/3 tsp;
- onion - 2 pcs.;
- zucchini - 400 g;
- celery - 200 g;
- Peperegia ea Bulgaria - 200 g;
- lihoete - 200 g;
- konofolo - li-clove tse 4;
- pente ea tamati - 170 g;
- Cheese e grated - 40 g.
Litokisetso
Likhooa li koahela bosiu bo bong ka metsing. Hoseng hoseng, pheha metsotso e 10, ebe u tšela metsi, tšela metsi a macha 'me u tlise pheha, pheha metsotso e 10. Ka mor'a moo, o lokela ho fokotsa mocheso, eketsa veine, letsoai, pepere, linoko, lumella ho pheha, koahela le ho pheha ho fihlela linaoa li se li loketse (hoo e ka bang lihora tse 1.5).
Kenya meroho e silafalitsoeng mme u phehe ho fihlela o itokisitse. Kenya tomate ea tomate, pheha ka metsotso e meng e 10, 'me u e sebelise tafoleng ka cheese ea grated.
Li-eggplant tsa Korea
Lijo:
- li-eggplant - likotoana tse 3;
- Pepere ea Bulgaria - likarolo tse 3.;
- eiee - likarolo tse 2.;
- pepere e lerootho - 1 pc.;
- letsoai, konofolo - ho latsoa.
Litokisetso
Li-eggplant li khaola ka makhetlo a tšesaane, nako le letsoai 'me li siea bosiu bo bongata.
Li-eggplant li tsosa ho tloha letsoai, li tlosa ka ntle le fry ho cauliflower, li eketsa eiee, pelepele le pelepele tse khubelu.
Tlosa mocheso, eketsa konofolo, koahele 'me u emise metsotso e 5.
Cottage cheese casserole
Lijo:
- chisi ea kottage - 750 g;
- manka - tablespoons tse peli;
- tsoekere - 4 tablespoons;
- morara o omisitsoeng kapa litholoana tse monate - lipofu tse peli;
- mahe - likotoana tse tharo;
- tranelate e bolila - 300 g;
- vanillin - 1 sachet;
- oli ea meroho - 1 teaspoon;
- Lemon Peel - 1 pc.
Litokisetso
Ho chesa kottage chisi, 2 tbsp. tsoekere, mahe a mabeli, vanillin le khama ea lemon ho fihlela homogeneity. Kenya mango, sephali. Kenya litholoana tse nkiloeng, kopanya. Foromo (24cm) tlosa sefate. botoro, tšela likhareng le ho chesa ka ontong ka metsotso e 30 mocheso oa likhato tse 170 tsa Cream, tranelate e 2. tsoekere, lehe.
Ha nako ea lesela la pele e felile, fumana foromo, tšela sethaleng sa bobeli 'me u kene ka ontong ka metsotso e ka bang 10. Ka mor'a hore ho lokisetsoe, mocheso o ka thothomela hanyane-hare-ena ke ntho e tloaelehileng.