Ho potlakela ho tlosa boima ba lik'hilograma tse ling le ho boloka boima ka mor'a ho ja lijo tse thata, o tlameha ho bala hantle le ho etsa lijo tsa letsatsi le letsatsi. Li-recipe tsa li-calorie tse tlaase li loketse, ka bobeli ba ho boima ba 'mele, le ho boloka liphello li se li fihlile. Ha ho khethoa lijana, ho hlokahala hore u nahane hore motsoako oa lik'hilojule o lokela ho oa halofo ea pele ea letsatsi, ke hore, lijo tsa hoseng le motšehare, le hoo e ka bang 20-30% ea tloaelo ea letsatsi le letsatsi bakeng sa lijo tsa motšehare.
Lijo tse tlaase tsa lik'halori li ka ba lik'hilograma tse ka bang 1500-1800 ka letsatsi. Lijo tse tlaase tsa lik'halori tse fokolang boima ba 'mele lijong li lokela ho ba le lihlahisoa tse joalo:
- Lihlahisoa tsa nama - mebutlanyana, Turkey, likhoho, veal, nama ea likhomo;
- mefuta e fokolang ea litlhapi tse nang le mafura-pike perch, cod, pollock, blue whiting, pike, bream, leoatle le nōka ea nōka;
- meroho le litholoana - mefuta eohle, fokotsa litapole, libanana le morara;
- lijo-thollo tsohle le linaoa;
- li-cheese tse tlase le mafura a cottage;
- khōho le mahe a likoekoe;
- ho apara lik'halori tse tlaase bakeng sa salate.
Lijo tsa hoseng tse nang le mafura a tlaase li ka ba le liprotheine le lik'habohaedreite tse rarahaneng, litsebi tsa phepo e nepahetseng haholo li nka protheine lijo tsa hoseng. Mehlala ea lijo tsa hoseng tsa lijo tsa hoseng:
- Chisi ea lehae e nang le litholoana kapa litholoana tse omisitsoeng;
- Cottage cheese casseroles le mefuta e fapaneng ea li-additives;
- Oat, raese, buckwheat, poone kapa nyalothe pakeng tsa lebese, litholoana kapa meroho;
- Lijana tse tsoang mahe.
Nakong ea lijo tsa motšehare, ha u boloka lijo tse tlaase tsa lik'halori, ho khothalletsoa hore u phehele lijana, litlhapi le lijo tsa leoatleng. Sopho ea meroho le sopho ea puree li ntle haholo.
Li-diresepe tse tlase tsa lik'halone bakeng sa tahlehelo ea boima
Sopho e entsoeng ka mokopu le shrimps
Lijo:
- mokopu - 1 kg;
- lihoete le eiee - 1 pc.;
- konofolo - 2-3 cloves;
- tranelate 10% - 100 ml;
- shrimps - 300 g;
- oli ea mohloaare - 2-3 tbsp. likhaba;
- letsoai le linoko ho latsoa.
Litokisetso
Carrot le chop onion le Fry oli ea mohloaare ho fihlela khauta e le putsoa. Pompong ea mokopu, khaola likotoana 2x2 cm, kenya pan 'me u tšollele litara e le 1 tsa metsi. Beha pan ka mocheso o mofuthu 'me u ekelle lieiee ka lihoete le linoko. Ka mor'a ho belisa, fokotsa mocheso ho fihlela bonyane 'me u phehe ho fihlela mokopu o kokobela. Ebe u eketsa tranelate 'me u kopanya ntho e' ngoe le e 'ngoe ka blender ho fihlela boreleli. Ka ho arola konofolo mme u se ke ua e tšela ka oli ea mohloaare, ebe u kenya li-prawns tse omeletseng ho eona ebe u pheha mollo o monyenyane. Eketsa shrimp ka sopho e ka etsoa tafoleng ea lijo tsa motšehare. Ho ea ka recipe ena u ka lokisetsa sopho e tsoang meroho e sa tšoaneng.
Sopho ea Puree le cauliflower
Lijo:
- cauliflower - 1 lik'hilograma;
- karolelano ea zucchini - 1 pc.;
- tamati ea ciliegia - lik'hilograma tse 3;;
- onion - 1 pc.;
- oli ea mohloaare - 50 ml;
- meroho ho latsoa - coriander, parsley, basil;
- letsoai - ho latsoa.
Litokisetso
Squash le cauliflower ho hlatsoa le ho khaola likotoana, ho bokellana ka sekotlolo, ho tšela khalase ea metsi, letsoai le ho pheha ho fihlela ho nolofalitsoe. Le hoja meroho e phehiloe, khabeloa ho tšela onion le tomate ea tomate oli ea mohloaare. Ebe o lahlela k'habeche ka mongobo oa meroho ka har'a colander, e kopanye le e-onion-tomate apara le e sila ka har'a blender ho fihlela e boreleli. Moro, o tlohang ho zucchini le k'habeche, o ka hlapolla litapole tse phehiloeng. Ha u sebeletsa, u ka eketsa lero la lemone le ho fafatsa litlama.
Khetho e ntle bakeng sa lijo tsa khalori e tlaase ke:
- sopho e tsoang ho chicken fillet le broccoli;
- khama ea mokopu le li-mushroom;
- lekhaba la setlama;
- zucchini, fried le chisi;
- khōho e phehiloeng le meroho le raese;
- tlhapi ea mouoane kapa e phehiloeng ka monate oa meroho kapa morabe;
- tsebe ho tloha ho cod;
- pollack holim'a meroho ea meroho.
Lijo tsa lijo tsa motšehare tse nang le lik'hilograma tse tlase li lokela ho ba le lijana tse ngata tsa meroho tse nang le karolo e nyenyane ea lihoai tse phehiloeng, mouoane, tlhaho kapa tlhapi e omeletseng. E phethahetse bakeng sa lijo tsa motšehare:
- lirapa tse ncha tsa meroho;
- a phehoa meroho - cauliflower, zucchini, eggplant;
- cutlets ea meroho;
- lijana le lijo tsa leoatle;
- lijana tsa li-mushroom.