Ho batho ba bangata, polelo ea hore na ho ja e amana joang le ho loantša boima ba 'mele. Empa ha e le hantle sena se fosahetse. Setsebi se tummeng sa phepo sa Soviet se bitsoang Pevzner se sebelitse ho theha lijo tse 'maloa tse etselitsoeng ho phekola, ho imolla ho ruruha le ho etsa hore mesebetsi e meng ea mmele e hlophisoe.
Lijo tsa palo ea 5 ho ea ka Pevzner ke sistimi e fanang ka phepo e fokotsang nako ea bokuli, 'me maemong a mang e folisa ka ho felletseng sebete le li-ducts tsa bile. Lijo li atile haholo, molao o ka sehloohong ke ho fokotsa ho ja mafura le liprotheine tse matlafatsang.
Ka tlase ho tla hlalosoa mokhoa o felletseng oa phepo ea phepo ea 5, lihlahisoa tse lumelletsoeng le tse thibetsoeng li bonts'itsoe. Ho hlahisoa lenane la mehlala ea beke.
Index ea Sehlahisoa sa Glycemic
Lijo tse ngata tsa kalafo li thehiloe molemong oa ho khetha lijo ho latela index ea glycemic (GI). Letšoao lena le bontša ka mantsoe a dijithale phello ea sehlahisoa sa lijo ka mor'a ts'ebeliso ea lona tsoekere ea mali.
Hangata, e tlase GI, e fokotsa lijo tse nang le khalori e ngata. Lijo tse "sireletsehileng" ke tse nang le index ea li-unit tse ka bang 50 tseo ka linako tse ling li lumelloang ho ja lijo tse nang le GI e tloaelehileng, empa sekhahla se phahameng se thibetsoe.
Lijo tsa Pevzner haholo li na le lijo tse tlase tsa GI, ntle le litholoana tse halikiloeng, lino-mapholi, litapole tse phehiloeng le lihoete.
Karolo ea sekala sa GI:
- ho fihla ho 50 PIERES - tse tlase;
- 50 - 70 PIECES - bohareng;
- tse fetang 70 LIHLOOHO - tse phahameng.
Molao-motheo oa lijo
Lenane la 5 le fapane haholo, kaha lenane la lihlahisoa tse amohelehang le leholo. Melao-motheo ea ja e na le phello e molemo tšebetsong ea sebete le tsamaiso ea methapo. Kahoo, tafole ea 5 e sebetsa ka kotloloho kalafong ea lefu la ho fokola ha sebete, cholecystitis, hepatitis ea sehlopha sefe kapa sefe.
Lijo li thehiloe haholo liprotheine le lik'habohaedreite, takatso ea mafura e batla e lekantsoe, leha ho le joalo, ha ua lokela ho li tlohela ka ho felletseng. Tekanyo e nepahetseng ea mafura, liprotheine le lik'habohaedreite ke ligrama tse 90/90/400. Boholo ba liprotheine li tsoa lihlahisoa tsa liphoofolo. Likhalori tse jeoang li lokela ho baloa, 'me letšoao la tsona ha lea lokela ho feta 2800 kcal.
E 'ngoe ea melao ea mantlha ea ho ja lijo: lijo tsohle li lokela ho ba lijana tse futhumetseng, tse batang le tse futhumetseng ka thoko. Sopho e lokela ho lokisoa ka nama e halikiloeng kapa moro oa tlhapi. Ho noka letsoai le lengata ka letsatsi ke ligrama tse 10.
Kahoo, o ka totobatsa melao-motheo ea lijo tsa Pevzner:
- lijo tse hlano ka letsatsi
- servings e lokela ho ba nyane;
- lijo tse thibetsoeng tse nang le oxalic acid, oli ea bohlokoa le k'holeseterole;
- lijo tsa maiketsetso tse kopaneng li homogenized ho ea naheng ea smoothie;
- lijana li entsoe, li phehiloe le ho apehoa;
- tee e matla le kofi, lino tse nooang ka khabone ha li qheleloe ka thoko;
- joala bo thibetsoe ka ho felletseng;
- sekhahla sa metsi a letsatsi le letsatsi ke lilithara tse peli.
Nako ea lijo e ka nka beke e le 'ngoe ho isa ho e mehlano, kaofela ho latela lefu la motho.
Lihlahisoa
Ho tloha lijo-thollo bakeng sa tafole ea lijo, e lumelloa ho sebelisa li-buckwheat, semolina, oatmeal le raese. Paseka e entsoeng ka phofo ea mofuta ofe kapa ofe ha e thibetsoe. Porridge e nkoe ka botoro e nyane. U ka sebelisa lijo-thollo tse joalo ha u ntse u hlophisa lithuto tsa pele.
Ho bohlokoa ho etsa khetho ea nama le litlhapi tsa mefuta e tlase e nang le mafura a tlase, o tlosa ho tsona masala a mafura le letlalo. Ho tloha nama - khoho, mmutla, mohatla, veal. Ho litlhapi - hake, pollock, pher, pike. Haeba sejana sa pele se lokiselitsoe moro oa nama, joale moro oa pele kamora ho pheha, ho hlokahala hore o tšolle le ho pheha nama e seng e ntse e kene ka metsing a tlatsitsoeng hape.
Ho baka boroso le lihlahisoa tsa phofo tse tsoang khekheng ea puff ha li thibetsoe. Bohobe bo etsoa ka phofo ea sehlopha sa bobeli, phofo ea koro le ea rye lia lumelloa. Tabeng ena, bohobe ha boa lokela ho apehoa bocha.
Lijo tsa Pevzner ha li kenye lihlahisoa tse latelang ka botlalo
- liqoapi tsa poone le tsa harese;
- peas
- pearl harese le nyalothe;
- k'habeche e tšoeu;
- parsley, dill, basil, oregano;
- konofolo
- eiee e tala;
- li-mushroom tsa mefuta efe kapa efe;
- meroho e halikiloeng;
- radish.
Ha ho na yolk e fetang e le 'ngoe e lumelloang ka letsatsi, kaha e na le cholesterol e ngata. Haeba ho na le monyetla o joalo, joale ho molemo ho tlohela sehlahisoa sena. Liprotheine li lokela ho utsuoa liprotheine.
Ha ho ja, litholoana life kapa life tse omisitsoeng li lumelloa tafoleng. Le litholoana tse ngata, ka mohlala:
- banana
- tse tala;
- Meroho
- fragole e hlaha;
- apole;
- li-currants tse khubelu le tse ntšo;
- gooseberry;
- li-blueberries.
Lijo tsa letsatsi le letsatsi li boetse li lokela ho kenyelletsa meroho e kang litapole, likomkomere, pepere ea tšepe, khalase e khubelu, lihoete, lihoete le tamati. Pelepele e chesang, joalo ka lijo tse ling tse chesang, e thibetsoe ho mokuli feela.
Ha ho na lithibelo ho lihlahisoa tsa lebese le tsa lebese le bolila, ntle le tse nang le liperesente tse ngata tsa tse mafura - ena ke tranelate e bolila. Mme ebe, e ka sebelisoa ka bongata bo nyane bakeng sa ho roala salate ea meroho.
Ka lebaka la lijo tsena, mokuli o fola kapele le ho ntlafatsa boemo ba 'mele ka kakaretso.
Mehlala ea mohlala
Mochini oa mohlala o hlalositsoe ka tlase, mokuli a ka fetola lijana ho ea ka khetho ea hae ea tatso. Molao o ka sehloohong ke ho ja lijo tse fanoang ke phepo ea 5 ho latela Pevzner.
Ho bohlokoa ho hopola hore lijana ha li halikiloe kapa li apehoe ka grill. Bakeng sa ho pheha, ho sebelisoa kalafo e itseng ea mocheso - ho banyalani, ho baka ka ontong kapa ho pheha ka metsi a nang le letsoai hanyane.
Lijo tsohle li lokela ho futhumala. Molao ona o sebetsa ho lino. Li-tee le kofi li molemo haholo hore li se ke tsa hlekefetsoa. U ka khutlisetsa lino tsena ka li-decoctions tse fapaneng, meroalo ea tsona e tla hlalosoa hamorao.
Li-menu tsa letsatsi le letsatsi tse ka bang:
- Lijoa tsa hoseng - protheine ea omelet, salate ea meroho e nokiloeng ka oli ea mohloaare, selae sa bohobe ba rye, khalase ea jelly.
- lijo tsa motšeare - vinaigrette, salate ea litholoana e natefisitsoeng ka yoghur, khalase ea lero la litholoana.
- lijo tsa motšehare - sopho e entsoeng ka khalase e nang le moroho oa khōhō, Pike e halikiloeng ka litapole tse khotliloeng, salate e khubelu ea khalase, khalase ea compote.
- tee ea mantsiboea - casserole ea chate e nang le morara o omisitsoeng, tee e tala.
- lijo tsa mantsiboea - meroho e halikiloeng, cutlet ea turkey, mohloa, lero la melee.
Ho bohlokoa hore lijo tsa mantsiboea bonyane lihora tse peli pele u robala.
Recipes
Metheo ea phepo e nepahetseng ea phepo ena e ts'oana le phepo ea lefu la tsoekere. E boetse e fokotsa ho nona haholo, 'me mohopolo o ka sehloohong ke phepo e nepahetseng. Melao-motheo ea ho ja lijo le eona e tšoana - lijo tse matlafatsang, ka likarolo tse nyane, makhetlo a mahlano ka letsatsi.
Li-tee le kofi ha li ratehe haholo tafoleng ea bohlano. Joale, ho lumelletsoe li-juices, compotes le jelly. O ka lokisa li-decoctions tsa litlama, empa khetho ea bona e lokela ho nkuoa ka hloko mme ho molemo ho buisana le ngaka.
Ho latela sejo sa Pevzner, rosehip ha e loantsoe. Li-decoquers tse tsoang ho tsona li thusa ho tlosa mokelikeli 'meleng,' me li na le diuretic. Rosehip ho lefu la tsoekere e boetse e sebelisoa e le keketseho ea ho hanela 'mele ho tšoaetsong ea li-etiology tse fapaneng.
Rosehip e lokela ho etsoa ka tsela ena:
- - hlatsoa lihashe tse 'maloa tse omeletseng tlas'a metsi a kenang;
- tšela litha e le ngoe tsa metsi a belang;
- tšela mokelikeli ka har'a thermos 'me u tsitlelle bonyane lihora tse hlano.
U ka pheha decoction ho cooker e liehang - litekanyo li ts'oana, o hloka ho beha mokhoa oa "ho tima" hora e le 'ngoe, kamora mokhoa oa "ho boloka mocheso" ka lihora tse peli.
Re lokela ho hopola hore ho nka decoction ea rosehip, ho hlokahala hore o eketse mokhathala oa letsatsi le letsatsi.
Litholoana tsa litholoana le tsa melee li ka ba teng lijong tsa letsatsi le letsatsi, ha li thibetsoe ho noka le tsoekere. Empa u ka nkela tsoekere ka tsoekere e nang le thuso haholoanyane, joalo ka stevia. Ona ke joang, bo monate ho feta tsoekere. E na le oli e fokolang, kahoo o lokela ho buisana le ngaka ea hau pele u e sebelisa.
Ntle le moo, stevia e na le livithamini tse ngata, li-organic acid le lintlha tsa mohlala, tse kang:
- silicon;
- zinki;
- potasiamo
- koporo
- selenium;
- flavonoids;
- Lenoleic acid;
- Li-vithamine tsa B;
- Vitamin A le C.
O ka lokisa decoction ea lamunu ea lamunu. Mohlala, peels ea tangerine ho lefu la tsoekere e na le phello e khutsitseng tsamaisong ea methapo ebe e eketsa ho itšireletsa mafung, e leng se hlokahalang bakeng sa mafu a sebete le a tsamaiso ea biliary.
Moro o lokisitsoe tjena:
- tabola lekhapetla la mandarin e le ngoe likotoana tse nyane;
- tšela peel ka 200 ml ea metsi a belang;
- e tlohele e koahele ka tlas'a sekoahelo bonyane metsotso e meraro.
Nka habeli ka letsatsi, ho sa tsotelehe lijo.
Video e sehloohong sena e hlahisa risepe ea vinaigrette, e loketseng palo ea bohlano ea lijo.
