Haeba u rerile ho theola 'mele, joale ntho ea pele e tlang kelellong ea hao ke lijo, ha ho joalo? Leha ho le joalo, lijo li ka baka tšenyo e kholo meleng ea rona, hobane bongata ba tsona bo thehiloe ho tlosoa ka ho feletseng ho lihlahisoa tseo tse kang oksijene li hlokehang ke 'mele eohle ea rona. Ho phaella moo, ho khetha lijo tse thata ho ke ke ha mamella tlala ho otla le ho hlōleha, kapa, ho tsuba lijo tse thibetsoeng kamora ho fela ha lijo. Na ha ho makatse hore ebe tabeng ee, lik'hilograma li khutlela sebakeng seo kapele? Bakeng sa ba nang le ho korotla ka mpeng ho tloha mohopolong o le mong hore ba lule lijong tse thata, re etsa tlhahiso ea ho theola boima ba 'mele ka sopho.
Melemo
Ho ja lijo tsa sopho e ke ke ea u pholosa liponeng tse eketsehileng ntle le ho u senya kelellong le 'meleng, sopho ea meroho e tla tlatsa' mele oa hau ka li-vithamine tse molemo, le ho potlakisa metabolism , ho tlosa chefo eohle le chefo, 'me mathata a nang le tšoaetso ea lijo a tla lula khale. Ho phaella moo, sopho e entsoeng ke boima ba 'mele - ke monyetla oa ho tlosa lithethefatsi tsa lipompong le joala, hobane ts'ebeliso ea meroho e tla fokotseha ka tekanyo ea insulin.
Melao ea lijo
Ho sopho ea lijo e lokela ho lula matsatsi a 7 ho isa ho a 10. Nakong ena, o tlameha ho kenyelletsa ka ho feletseng ho soda, sweets, phofo le mafura. Leha ho le joalo, sena ha se bolele hore beke eohle o ka ja sopho ea boima ba 'mele feela. U tla ba le monyetla oa ho fapanyetsana lijong tsa hau ka ho ja meroho e mengata le litholoana, hammoho le likhoho tse tlase tse mafura, nama, tlhapi le lihlahisoa tsa lebese. Kamehla tlosa letlalo ho ntsu, 'me u tlose mafura a nama.
Kahoo, a re khethe sopho efe ea ho theola boima ba 'mele ho tatso ea hau.
Cream ea sopho e entsoeng ka cauliflower
Ena e tlase-khalori sopho e entsoeng ka cauliflower e bohlokoa bakeng sa tahlehelo ea boima ba 'mele.
Lijo:
- Lebese - 0,6 l
- metsi - 0,3 l
- cauliflower - 0.5 lik'hilograma
- likheo - 1 pc.
- eiee - 1 pc.
- Butter - 30 g
- letsoai, pepere
Litokisetso
Kopanya lebese le metsi 'me u tlise pheha. Ho sa le joalo, qhaqha cauliflower ho inflorescences 'me u lahlele metsi a phehiloeng. Pheha ka mocheso o tlaase ho fihlela k'habeche e nolofatsa. Aniee le likheo li khaola ka meketeng e tšesaane. Ka phokaneng e nang le monate o nang le botoro, qala pele ka onion, ebe u eketsa leek. Ka sopho e lokisitsoeng, eketsa eiee e halikiloeng, 'me u hlahise ntho e' ngoe le e 'ngoe ka blender ho fihlela e boreleli. Tlisa sopho e lokiselitsoeng ho pheha, eketsa letsoai, pepere.
Sopho ea mokopu
Lijo:
- mokopu - 250 g
- lihoete - 100 g (likotoana tse 2)
- onion - 50 g (sekoahelo se le seng)
- botoro - 10 g (1 tsp)
- metsi - 500 g
- parsley, dill, coriander
- letsoai, pepere
- oli e citric kapa lero la lemon le le leng
Litokisetso
Ka metsi a letsoai a phehe mokopu, khaola likotoana. Ho sa le joalo, ka botoro, li-eiee tse halikiloeng le likhaete tse khaotsoeng. Ha mokopu a nolofatsa, eketsa meroho, pheha hammoho metsotso e 5. Eketsa sopho e entsoeng ka citric ka ntlheng ea thipa kapa lero la lemone. Letsoai, pepere 'me u fafatsoe ka litlama.
Sopho e entsoeng
Sopho ea eiee e ke ke ea u thusa feela ka ho theola boima ba 'mele - ke sejana se tletseng le se khotsofatsang se ka fang' meleng oa hao limatlafatsi tsohle tse hlokahalang.
Lijo:
- eiee - li-pc 6.
- k'habeche - 0,5 lik'hilograma
- celery - sesepa se le seng
- pepere e monate - 2 li-pcs.
- langa le le lej - 3 lik'hilograma.
- letsoai, pepere
- metsi a etsang dilitara tse 1.5
Litokisetso
Meroho eohle e khaola likotoana, e kenngoa ka pane ebe e tšeloa ka metsi. Tlisa ho pheha, fokotsa mocheso 'me u phehe ho fihlela u itokiselitse meroho. Tlosa mollong, eketsa letsoai, pepere le linoko - haeba ho lakatsoe, tlohela sopho e qeta hoo e ka bang hora.
Re ile ra hlahloba litlhapi tse tharo tse ratoang haholo tsa lijo tsa sopho ea lijo. Lumella lijana tsena tse monate le tse phetseng hantle hore e be lisebelisoa tsa hau tseleng ea ho phela bophelo bo botle!