Khetho ea litlolo tse monate le tse phetseng hantle bakeng sa batho ba nang le lefu la tsoekere

Ho tloha ha lefu la tsoekere le kena sehlopheng sa bahanyetsi ba boiketlo ba batho, bo-rasaense ha ba e-salle le motsotsoana ba nahana ka tlhōlo ea ho qetela ho lefu lena. Eseng feela li-cafus le lireschorente, empa le li-chef le li-cookie tsa libaka tsa mahae ha li saletse tsona, li qapa litlolo tse ncha tse sa natefong feela, empa le li-pickles tse phetseng hantle tsa batho ba lefu la tsoekere.

Phepo e Ntle Bakeng sa Bakuli ba Lefu la Tsoekere

Molemong oa ho phekola lefu la tsoekere, ho hlokahala mokhoa o kopaneng le ho khomarela ka thata lenaneo la ho hlaphoheloa. Ho tla nepahala haholoanyane ho bolela hore ha ho thata, empa ts'ebetsong e matla ea litlhahiso tsohle tse boletsoeng ke ngaka e eang. Sena se sebetsa ka botlalo lijong.

Thuso efe kapa efe ea kalafo e tla ba tšenyo ea nako le chelete, ha mokuli a tla hlokomoloha taba ea phepo e nepahetseng.

Ngaka e ikhethang ea Soviet, mothehi oa lijo, Manuil Isaakovich Pevzner, o thehile melao-motheo le mekhoa ea ho ja ka mokhoa o phetseng hantle. Ka thuso ea bona, meriana ea sejoale-joale e khona ho mamella maloetse a fapa-fapaneng, ho kenyeletsa bokuli ba tsoekere.

Lijo tsa Pevzner tsa Lijo # 9 (tafole # 9) ke lijo tse nang le carb e tlase tse etselitsoeng ho loants'a lefu la tsoekere. Ka pelong ea eona, joalo ka ha u utloisisa, ke ho fokotseha ha ts'ebeliso ea lik'habohaedreite tse bonolo.

Melao-motheo ea phepelo ea lijo No. 9 e bonolo ebile e bonolo ebile e latela litlhoko tsa mofuta o itseng:

1. Fokotsa matla a lijo ka ho fokotsa tšebeliso ea mafura le lik'habohaedreite tsa mahala.
2. Satiety ea lijo ka liprotheine tsa meroho le mafura.
3. Thibelo ea ts'ebeliso ea lipompong ka mokhoa ofe kapa ofe.
4. Tšebeliso e fokolang ea letsoai, linoko, linoko.
5. Khetho e fanoa ho lihlahisoa tse phehiloeng, tse phehiloeng le tse bonoang.
6. Lijana tsa batho ba nang le lefu la tsoekere la mofuta oa 2 e lokela ho ba mocheso o loketseng, i.e. ha o chese kapa o bata.
7. Khomarela ka thata moeli oa nako: lijo tse tharo tsa bohlokoa le tse peli tse bohareng.
8. Karolelano ea metsi ea letsatsi le letsatsi e lokela ho ba e leka-lekaneng - lilithara tse 1.5-2.
9. Matla a ho laola matla a glycemic a lihlahisoa tse sebelisitsoeng.

E khothalletsoa lijo:

• nama e bonojoana le tlhapi;
• lihlahisoa tsa lebese tse nang le mafura a fokolang;
• lihlahisoa tsa fiber: phofo ea Wholemeal, poone, mabele, raese e sootho, oatmeal, lettuce, lijo-thollo tse tsoekere, broccoli, oatmeal, liapole tsa mefuta e bolila, joalo-joalo.

Lijo tse thibetsoeng:

• ho tsuba nama le marinade a fapaneng;
• nama ea kolobe le konyana;
• tranelate e bolila, mayonnaise;
• lihlahisoa tse felileng;
• lijo-thollo, lijo-thollo hang hang;
• lihlahisoa tsa lebese tse mafura le chisi;
• joala

Video ka melao ea phepo e nepahetseng bakeng sa lefu la tsoekere:

Lik'habohaedreite le liprotheine

Liprotheine le lik'habohaedreite, e le karolo ea bohlokoa ea lijo, ho isa tekanyong e 'ngoe kapa e' ngoe li eketsa boemo ba tsoekere ea mali. Leha ho tlameha ho hlokomeloe hore mochini oa tšusumetso ea bona 'meleng o fapane.

Liprotheine ke liprotheine tse ikhethang tse ikhethang. Ke ho tsoa ho "litene" tsena hore motho o entsoe. Liprotheine, e le karolo ea bohlokoa ea likarolo tsa methapo e ka hare, li etsa tšebetso ea metabolic 'meleng.

Ntle le moo, mesebetsi e tšoaeang e fuoa protheine, e le motsoako oa tšebetso ea metabolic. Ke protheine ea methapo e tataisang e etsang mesebetsi ena. Tsena li kenyelletsa liprotheine tsa li-hormone. Li tsamaisoa ke mali, tse laolang ho kenella ha lintho tse fapaneng ka plasma.

Mabapi le lefu la tsoekere, ntho e 'ngoe le e' ngoe e tla totobala hanghang ha re re insulin ke protheine e laolang ea hormone. Ka hona, ho bohlokoa haholo ho tlatsa 'mele oa motho ka lijo tsa protheine.

Lijo tse nang le protheine e ngata li kenyelletsa: le tsoeu lehe, nama, tlhapi, likhoho, nama ea khomo, chisi.

Mabapi le lik'habohaedreite, ho na le maikutlo a fosahetseng hore ke lijo tsa batho ba nang le lefu la tsoekere ba lokelang ho lokolloa ka ho feletseng ho lik'habohaedreite.

Ha re bua ka bohlokoa ba lik'habohaedreite bakeng sa ts'ebetso e felletseng ea 'mele, ho bohlokoa ho hlokomela hore ba 70% ba lefella litšenyehelo tsa matla a motho.

Polelo - monna ke monna ho monna, a ka hlahisoa ka botlalo ho bona.

Ho bula mohopolo ona, ho lokela ho hatelloa hore, ka ho ba kotsi ha bona, lihlahisoa tsa lijo tse nang le lik'habohaedreite li ka aroloa ka lihlopha tse tharo tsa maemo, tse pakiloeng ho batho ba lefu la tsoekere ho isa lihlopheng tse fapaneng:

1. Lijo tse thibetsoeng: morara o omisitsoeng, mahe a linotsi, tsoekere, chokolete, likuku, li-halva le liswiki tse ling. Li na le lik'habohaedreite tse tsoang 70 ho isa ho 100%.
2. E lumelloa. Likahare tsa lik'habohaedreite ho tsona li tsoa ho 50 ho isa ho 70%. Tsena li kenyelletsa: bohobe bo sootho le ba bo-rye, litapole, raese e phehiloeng, li-buckwheat, lierekisi, linaoa, linaoa.
3. Lihlahisoa tse khothalelitsoeng: pelepele, lihoete, lihoete, hop, broccoli, tamati, likomkomere, mefuta eohle ea meroho, zucchini, li-eggplant le tse ling.

Mahlale a morao-rao a ho pheha

Ho feta moo, re tla bua ka liphiri tse ling tsa bohloeki le tsa confectionery mabapi le likarolo tsa phepo e nepahetseng.

Ha re shebella pele, ho bohlokoa ho hlokomela hore litlolo tsa lefu la tsoekere la mofuta oa 2 li etselitsoe hore li se ke tsa hloka litšenyehelo tse khethehileng tsa 'mele le nako, leha ho le joalo, lijana tse ikhethileng tsa batho ba lefu la tsoekere ho tsoa ho endocrinologist li tla hloka tsebo le melao e itseng.

Phekolo ea 9 ea phepo e nepahetseng:

1. Matšoao: mofuta oa lefu la tsoekere la 2 lefu la tsoekere ha ho e-na le pherekano e lekaneng ea acid-based.
2. Tšobotsi: Phokotso ea mafura le lik'habohaedreite tsa mahala ho isa tekanyong e nepahetseng, boteng ba liprotheine tse kaholimo ho tloaelo ea letsatsi le letsatsi, karolelano e felletseng ea lik'habohaedreite tse bobebe. Ho kopantsoe le lijo ke lintho tse nang le phello ea lipotropic tse ka ntlafatsang lits'ebetso tsa metabolic 'meleng. Lijo li lokela ho ba li na le meroho le lijo tse nang le cholesterol e nyane.
3. Boleng ba matla: 2300 kcal.
4. Ts'ebetso ea Culinary: Lihlahisoa li entsoe, li phehiloe kapa li phehiloe.
5. Sekhahla sa letsatsi:
   • protheine - 100 g;
   • mafura - eseng ho feta 80 g;
   • lik'habohaedreite - 300 g;
   • letsoai - 12 g;
   • metsi - 2 l.
6. Boima ba letsatsi le letsatsi: ho fihlela ho 3 kg.
7. Mokhoa oa matla: lijong tse tšeletseng ka letsatsi. Lik'habohaedreite li ajoa ka ho lekana letsatsi lohle. Mokuli o lokela ho fumana lijo hanghang kamora ente ea insulin, hape le pele ho feta lihora tse 2,5 ka mor'a ente e fetileng.
8. Mocheso oa sejana se felileng: tloaelehileng - 30-40º.
9. Meeli: lihoete, litapole, bohobe, libanana, mahe a linotsi, mafura.
10. E thibeloe: liswiti, chokolete, confectionery, ice cream, muffin, mafura, mosetareta, morara, morara, joala ka mofuta ofe kapa ofe.

Bakeng sa ho pheha lijana tsa ho ja ka nepo le ka melemo ea 'mele bakeng sa lefu la tsoekere, ho bohlokoa ho ela hloko likarolo tse ling tsa lihlahisoa tse nang le phello ea mantlha tsoekere ea mali.

U hloka ho tseba tse latelang:

1. Meroho e khethiloeng haholo, litholoana, lijo-thollo li tla eketsa tsoekere ea mali kapele.
2. Ka kalafo e fokolang ea mocheso, tekanyo ea tsoekere e nkiloeng ke 'mele e fokotsoa haholo.
3. Lithupelo tsa bobeli li ka lokisetsoa lefu la tsoekere ka lijo tse sa nkeloang hanyane, haholo-holo tatso le lijo-thollo - tsoekere e tla tsoha butle butle.
4. Hyperglycemia e na le monyetla oa ho qholotsa litapole tse khotliloeng ho feta litapole tse halikiloeng kapa litapole tsa jekete tse phehiloeng ka cooker e butle.
5. K'habeche e teiloeng e tla etsa hore 'mele o arabe kapele ho lik'habohaedreite tse tlang, ha kutu e tala e ke ke ea khotsofatsa mmele feela ka livithamini le liminerale tse hlokahalang, empa e ke ke ea baka karabelo ea "tsoekere".
6. Mabapi le thuso, litlhapi tse khubelu tse halikiloeng tse letsoai li tla etsa hore hlooho e qale ho lekana ka mokhoa o tšoanang empa e le oa ntlha.
7. Ho nkela tsoekere ho molemo ho sebelisa stevia kapa stevioside - monate ona oa tlhaho ha o na thepa e ngata feela e sebetsang, empa o boetse o na le lik'halori tse seng kae.
8. Lijo tse nang le lik'habohaedreite li lokela ho lokisoa le ho jeoa hoseng.
9. Bakeng sa lino tse tsoekere, sebelisa litlatsetso tsa tsoekere tse kopantsoeng - sorbitol, xylitol.
10. Lijo tsa motšeare tsa batho ba nang le lefu la tsoekere la mofuta oa 2, ho kenyeletsoa lijana tse ka sehloohong, tse natefisitsoeng ka linoko le linoko tse leka-lekaneng. Li susumetsa tšilo ea lijo, li ntlafatsa phallo ea mali, ka lebaka leo, li tla thusa ho fokotsa tsoekere.

Mehlala ea likhalase tse tlase

Bakeng sa lefu la tsoekere la novice, "lijo" li nka mofuta oa mebala e mobe, e fanang ka tšepo, khatello ea maikutlo le botšo. Kahlolo ena e ka baka pososelo le litšeho tse tšosang, ha ho sa na letho.

Lipheho tsa likhoho tse monate, lithuto tse ntle tsa pele, lijana tsa broccoli, kholifulawa, raese e sootho, perela ea perese, poone kapa oatmeal - tsena, ha u li sheba feela, lihlahisoa tse sa tsotelleng liatleng tsa moeki oa kichineng, eo mokuli e mong le e mong a ka bang lona, ​​e tla ba mesebetsi ea 'nete ea ho pheha .

Ho bohlokoa ka ho fetisisa, seo ke batlang ho se hatisa ke hore litlolo tsa lefu la tsoekere li bohlokoa haholo bakeng sa batho ba phetseng hantle.

Re tlo qala ho kenya takatso ea takatso hang hang, ho hula mesebetsi e boima ea matsoho le ho fana ka lijana bakeng sa lijana tse bonolo le tse monate (tse bonts'itsoeng ka linepe tse mebala-bala) bakeng sa lefu la tsoekere.

Pitsa e tsoang Italy

U rata tlhahiso ee - pizza bakeng sa batho ba nang le lefu la tsoekere? Ho joalo, u utloile hantle - ke pizza.

Ebe u ngola risepe e bonolo le metsoako e phetseng hantle bakeng sa sejana sena se tsebahalang haholo.

Bakeng sa ho pheha, re sebelisa phofo e nang le index e tlase ea glycemic.

Bakeng sa nyeoe ena:

• phofo ea buckwheat - li-unit tse 50.
• chickpea phofo - 35 yuniti.
• phofo ea rye - likotoana tse 45.

Hlama: phofo ea rye - ligrama tse 150 + 50 dikgerama tsa buckwheat le phofo ea folaxe, phofo e omileng - halofo ea khaba, karoloana ea letsoai le 120 ml ea metsi a futhumetseng. Hlohlelletsa metsoako eohle hantle. Bakeng sa ripening, beha lihora tse 'maloa ka sekotlolo se tlotsitsoeng ka oli ea meroho.

Kamora hore hlama e se e lokile, ha bophahamo bo habeli, bo e khumame ebe o bo tšela ka tsela eo pizza e tla apeha ka eona. Kenya ontong. Pheha ka ontong e futhumetseng ho likhato tse 220 bakeng sa metsotso e 5 ho fihlela mefuta e sootho e koahetsoeng ke lerootho.

Kamora moo, eketsa ho tlatsoa ka tekanyo efe kapa efe e lakatsehang ebe o baka metsotso e meng e 5 ho fihlela chisi e qhibilihe.

Ho ka tlatsoa:

• nama ea khoho;
• nama ea turkey;
• mussels;
• sekepe sa leoatle;
• eiee;
• Tomoso
• pepere ea bell;
• mehloaare kapa mehloaare;
• li-mushroom tse ncha tsa mefuta efe kapa efe;
• cheese e thata

Sopho ea Tomoso ea Tomoso

Ho etsa lijo tsa mantsiboea tsa mofuta oa tsoekere ea tsoekere le hona ho bonolo.

Re lokela ho hopoloa hore litlolo tsohle tsa lefu la tsoekere li thehiloe holima litšiea tse tharo, ka ho hlaka, li hahiloe ka melao e meraro ea mantlha:

• moro - nama ea khomo kapa khoho feela ka metsing a "bobeli";
• meroho le litholoana - li sa tsoa bolokoa ebile ha li bolokehe;
• lihlahisoa - feela ka index e tlase ea glycemic (eseng tse fetang 55 unit).

Lisebelisoa

• mokopu - 500 g;
• konofolo - li-clove tse 3;
• puree ea langa le le lej - 500 g, e lokiselitsoeng ho tamate e ncha e halikiloeng;
• letsoai la leoatle - ho latsoa, ​​empa eseng ho feta tekete e le 'ngoe;
• oli ea limela (mohloaare) - 30 mg;
• makhasi a rosemary - halofo ea thispone;
• moro - 700 ml;
• pepere ea fatše - kotara ea tee.

Ho pheha:

1. E hloekisitsoe mme mokopu o khabisitsoeng hantle o tšeloa hanyane ka oli ea meroho.
2. Le konopo le li-rosemary tse kopaneng le tsona li romeloa mona.
3. Tomato puree e eketsoa mme ntho e ngoe le e ngoe e fuoa metsotso e 5.
4. Re hokahanya sehlahisoa se halikiloeng se felileng ka moro o belang, tlisa ho pheha. Tlosa mocheso - sopho e monate e loketse.
5. Ha o sebeletsa, o ka eketsa meroho.

Cauliflower Solyanka

Ho na le mefuta e fapaneng ea hodgepodge. Motsoako ona ke 'nete, eseng sopho.

Lisebelisoa

• kholifulawa - 500 g;
• eiee - hlooho e le 'ngoe;
• Pepere ea Bulgaria - 1 pc .;
• puree ea langa le le lej - tamati tse tharo tse khotliloeng;
• lihoete - 1 pc;
• oli ea limela - tbsp tse peli. likhaba;
• letsoai, linoko - ho latsoa.

Ho pheha:

1. Meroho le lieie li halikiloe, hlatsoa, ​​khabeloa khabeloa hofihlela o belisa mocheso o tlase metsotso e 5.
2. Mousse ea langa le le lej e eketsoa moo.
3. Cauliflower e hlophisoa ke li-inflorescence ebe e romeloa ho sechu ka meroho.
4. Sesebelisoa se tšeloa letsoai hanyane, ka ho eketsoa ha linoko.
5. Metsotso e 10 ka mor'a hore e kenngoe le ho fokotseha, e ka tšeloa tafoleng.

Eggplant ka lipitsa tse nang le nama le pepere ea peanut

Zucchini le li-eggplant li thusa haholo ho batho ba lefu la tsoekere.

Ho hlokahala haholo ho totobatsa index ea glycemic ea li-eggplant le litaba tsa eona tsa khalori, e leng likarolo tse 15 le 23 kcal ka ligrama tse lekholo, ka ho latellana. Ena ke pontšo e ntle feela, ho joalo bBatho ba Eggplant bakeng sa lefu la tsoekere la mofuta oa 2 ha ba monate ebile ha ba phetse hantle, empa hape ba phetse hantle haholo.

Ha se ba ntlo ea hau feela, empa le baeti ba tla ananela ho teba ha "mosebetsi ona o tsoileng matsoho".

Lisebelisoa

• nama ea khomo - 300 g;
• eggplant - 3 li-PC .;
• walnut (peeled) - 80 g;
• konofolo - li-clove tse peli tse kholo;
• phofo - 2 tbsp. likhaba;
• lero la lemone - 1 tbsp. khaba;
• oli ea limela - 2 tbsp. likhaba;
• meroho - basil, cilantro, parsley;
• letsoai, pepere, linoko - ho latsoa;
• lipitsa - 2.

Ho pheha:

1. Khaola li-eggplant ka bolelele, u fafatse ka letsoai ebe u tlohela metsotso e 30 ho tima lehloeo.
2. Liea le Fry ea sejalo ka oli ea limela ka tlasa mocheso o phahameng.
3. Nate lekhapetla ho tsoa filiming, khaola ka lisenthimithara tse 1 le roll ka phofo.
4. Fry ka mokato o le mong, e le ho qoba ho ts'oaroa, o ka tlameha ho etsa sena ka mehato e mengata.
5. Ka seretse, silika linate ka letsoai kapa silila ka blender. Kenya lero la lemone le pepere, hlapolleloa ka metsi ho lumellana ha tranelate e bolila.
6. Tšela li-eggplant le nama ka lipitseng tse peli, tšela konofolo e khabisitsoeng, tšela ka spaghetti ea peanut, koala sekwahelo ebe o kenya ontong e batang. Ho hlokahala ovuni e batang e le hore lipitsa li se ke tsa qhalana ka lebaka la phapang ea mocheso.
7. Pheha sejana bakeng sa metsotso e 40 ka mocheso oa likhato tse 200.
8. Fafatsa ka litlama pele o sebeletsa.

Sopho e batang ea gazpacho ea Spain

Tsela ena e bonolo e tla khahla haholo ho batho ba nang le lefu la tsoekere mocheso oa sultry - sejana se khathollang, se tonic le se phetseng hantle.

Lisebelisoa

• tamati - 4 li-pcs .;
• likomkomere - 2 likhomphutha .;
• Pepere ea Bulgaria - li-pcs tse 2 .;
• onion - 1 pc .;
• konofolo - li-clove tse 2;
• oli ea mohloaare - thispone tse 3;
• asene ea veine - thispone e 1;
• li-crackers tse tsoang bohobe ba Borodino - likotoana tse 4-5;
• letsoai, linoko, pepere, parsley, basil - ho latsoa.

Ho pheha:

1. Peel theohile scalded langa le le lej e belisitsoeng, o ba buse ka li-cubes.
2. Re hloekisa likomkomere le ho li kha.
3. Cheka pepere ea tšepe le likhoele tse nyane.
4. Lihlahisoa tsohle tse khethiloeng, ho kenyelletsa le konofolo, li fetisoa ka blender.
5. Kenya meroho e khabeloang hantle ebe u e romella bakeng sa lihora tse 3 sehatsetsing.
6. Pele u sebeletsa, eketsa marang-rang a sopho.
7. Ho feto-fetoha ha sejana ho ka fetoloa ka ho eketsa lero la tamati le sa tsoa lokisoa.

Fritters

Li-pancake li loketse sopho ea tsoekere haholo. Li ka sebeletsoa ka thoko hape e le motlatsi oa thupelo ea pele.

Lisebelisoa

• phofo ea rye - 1 senoelo;
• zucchini - 1 pc .;
• lehe - 1 pc .;
• parsley, letsoai, linoko, litlama - ho tatso ea hau.

Ho pheha:

1. Peeled zucchini khaba.
2. Kenya lehe, litlama tse khethiloeng, letsoai le linoko moo.
3. Fritters li halikiloe ka oli ea meroho. Le ha ho le joalo, li-pancake tse nang le steamer li tla ba molemo ho motho ea nang le lefu la tsoekere.
4. Haeba ho hlokahala, zucchini e ka nkeloa sebaka ke phofo ea rye le kefir ka tekanyo ea 3: 1.

Fish casserole le raese

Lijo tsena li tla ba tse loketseng 'me li tla natefeloa ke litho tsohle tsa lelapa bakeng sa lijo tsa motšeare le tsa mantsiboea.

Lisebelisoa

• litlhapi tse mafura - 800 g;
• raese - likhalase tse peli;
• lihoete - 2 likhomphutha .;
• tranelate e bolila (mafura a tlase) - likhaba tse 3;
• onion - hlooho ea 1;
• oli ea limela, letsoai le linoko.

Ho pheha:

1. Pheha litlhapi esale peleka ho e khaola likotoana tse tšesaane.
2. Kopanya eiee e halikiloeng le lihoete le tlhapi, e belise metsotso e 10 ka oli ea meroho ka metsi.
3. Ka tlase ho hlobo beha halofo ea raese, e hlatsoitsoe hantle le ho phehiloeng.
4. Raese e tlatsitsoe ka tranelate e bolila 'me ho tšeloa lijo tse entsoeng ka eona.
5. Lirollo tse ling kaofela li beha holimo, e fafatsoa ka chisi e halikiloeng.
6. Sesebelisoa se beoa metsotso e 20 ka ontong, se futhumaletsoeng ho likhato tse 210.
7. Kamora ho etsoa ha serethe sa khauta, sejana se se se loketse.

Litlhapi tse khubelu tse phehiloeng ka foil

Ena ha se risepe e bonolo feela ea botsitso, empa hape le sejo se monate se monate le se monate se ka kenyelletsoang ka katleho lenaneng la matsatsi a phomolo a batho ba lefu la tsoekere.

Lisebelisoa

• tlhapi e khubelu (filet kapa steak) - 4 li-pcs .;
• lekhasi la bay - 3 li-pcs .;
• Lemon - 1 pc .;
• onion - 1 pc .;
• letsoai le linoko ho latsoa.

Ho pheha:

1. Likarolo tse likarolo tlhapi e khubelu e beoa holim 'a foil e fafalitsoeng le eiee, e halikiloeng meheleng e mene.
2. 'Mala o khaotsoeng meheleng le lekhapetleng la bay o beha moo "ho tšehelitsoeng".
3. Sejana se holimo se tšeloa ka lero la lemone.
4. Litlhapi li koaetsoe ka thata ka foil mme li romeloa ka ontong ka metsotso e 20, pele e ne e futhumetse ho likhato tse 220.
5. Kamora ho pholile, sejana se beoa lipolaneng tse arohaneng, tse fafalitsoeng ka litlama ebe li sebeletsoa tafoleng.

Squash caviar

Zucchini caviar e nepahetse joalo ka sejana sa lehlakoreng sa batho ba lefu la tsoekere.

Lisebelisoa

• zucchini - li-pcs tse 2 .;
• onion - hlooho e le 'ngoe;
• lihoete - li-pcs tse 1-2 .;
• puree ea langa le le lej - tamati tse 3 (e khotliloeng);
• konofolo - li-clove tse 2-3;
• letsoai, linoko - ho latsoa.

Ho pheha:

1. Lithako tse nang le limela e hloekisitsoe hantle.
2. Ebe li hlatsoa ka pane e chesang, e kenyellelitsoeng ka oli ea meroho.
3. Kamora ho pholile, lihlahisoa tse nang le halofo e felileng li hatakeloa ka blender, lero la puree le kenyelletsoa ho tsona ebe li fuoa metsotso e meng e 15.
4. Lijana li phehoa chamil tafoleng.

Lijo tse tsoekere tse se nang tsoekere

Mokuli ea nang le lefu la tsoekere ha aa lokela ho nka motsotso o le mong feela a nahana ka boemo ba bophelo bo tlase. Sena se sebetsa ho mokuli le ho batho ba mo potileng.

Hanyane ka "liswiti" tse bolokang chelete, mabapi le lijo tse tsoekere, tseo bohle ba li ratoang. E ea fetoha, 'me mona, ho na le lithane tsa litlolo tse monate.

Chocolate Ice Cream le Tropicano Avocado

Lisebelisoa

• li-oranges - 2 likhomphutha .;
• avocado - li-pcs tse 2 .;
• stevia kapa stevioside - 2 tbsp. likhaba;
• linaoa tsa cocoa (likotoana) - 2 tbsp. likhaba;
• cocoa (phofo) - 4 tbsp. likhaba.

Ho pheha:

1. Li-ruble zest.
2. Sesebelisoa sa lamunu se halikiloeng.
3. U sebelisa blender, kopanya metsoako: lero, pulse ea avocado, stevioside, phofo ea cocoa.
4. Tšela boima bo hlahisoang ka khalase ea polasetiki, eketsa likotoana tsa linaoa tsa cocoa, fafatsa ka zest ebe u romella sehatsetsing.
5. Sessert e monate e loketse hora. Baeti ba thaba le uena.

Jelly ea Strawberry

Lisebelisoa

• fragole - 100 g;
• metsi - 0,5 l.;
• gelatin - 2 tbsp. likhaba.

Ho pheha:

1. Soak pele gelatin.
2. Tšela fragole ka saucepan, eketsa metsi ebe u pheha metsotso e 10.
3. Tšela gelatin ka metsing a belang a fragole mme o phehe hape ho pheha hape. Tlosa monokotšoai o phehiloeng.
4. Ka hlobo e lokiselitsoeng pele, beha fragole e ncha, khaola bolelele ebe o tšela ka decoction.
5. Lumella ho pholile bakeng sa hora le sehatsetsi - kamora ho netefatsoa, ​​sopho e se e loketse.

Litholoana le Smoothie ea Meroho

Lisebelisoa

• apole - 1 pc .;
• Mandarin kapa lamunu - 1 pc .;
• lero la mokopu - 50 gr .;
• linate, lipeo - 1 khaba;
• leqhoa - 100 g.

Ho pheha:

1. Potlakisa ka blender ebe o otla ka botlalo: apole e bolileng, lamunu, lero la mokopu, leqhoa.
2. Tšela khalase e pharaletseng. Fafatsa ka peo ea kharenate, linate tse khotsoeng kapa peo.
3. Litholoana tse ling li ka sebelisoa e le lifilimi, empa kamehla li na le index e tlase ea glycemic.

Curd Souffle

Lisebelisoa

• chisi e nang le mafura a tlase (ha ho feta 2%) - 200 g;
• lehe - 1 pc .;
• apole - 1 pc.

Ho pheha:

1. Hlakileng le ho rema apole.
2. Kenya likarolo tsohle ka sekotong ebe u kopanya ka botlalo le blender.
3. Hlophisa ka makotikoti a manyane bakeng sa ho pheha microwave.
4. Pheha ka matla a mangata bakeng sa metsotso e 5.
5. Tlosa ka ontong, fafatsa ka sinamone mme o tlohelle e fole.

Apricot Mousse

Lisebelisoa

• liapole tse se nang peo - 500 g;
• gelatin - litapole tse 1.5;
• lamunu - 1 pc .;
• lehe la likoekoe - li-5 likhomphutha .;
• metsi - a etsang dilitara tse 0.5.

Ho pheha:

1. Soak gelatin o khella linate tsa lamunu.
2. Tšela liapolekose ka metsi, beha mollo le ho sesa metsotso e 10.
3. Pholile, otla boima kaofela ka blender ho fihlela e khoptjoa.
4. Fafatsa lero ka halofo ea lamunu.
5. Beat mahe ka thoko, eketsa gelatin moo ebe o kopanya ka botlalo.
6. Kopanya likarolo tsohle, eketsa zest ea orange. Tšela ka hlobo le sehatsetsi ka lihora tse ngata ho fihlela se tiisitsoe.

Lijo tse fanang ka phepo e nepahetseng bakeng sa batho ba nang le lefu la tsoekere ha se feela tlatsetso lenaneong la kalafo - ke tsoelo-pele ea bophelo, bo hlasimolohileng, bo tletse maikutlo le maikutlo a matle.