Molao o ka sehloohong oa ho ja lijong tsa batho ba nang le lefu la tsoekere ke ho ja lijo tse sa ameng ho eketseha ha tsoekere ea mali.
Lijo tse mafura, tse tsoekere, tse nang le phepo e phahameng li kenya tšoelesa ea qoqotho ebile e senya tšebetso ea eona.
Mokhoa oa ho pheha le ona o bohlokoa haholo - o halikiloe, ka mafura a mangata a nang le mafura a nang le phello e mpe ho metabolism 'meleng.
Karolo e ka sehloohong ea lenane la batho ba nang le lefu la tsoekere e lokela ho ba salate e fapaneng - meroho, e nang le lijo tsa leoatleng kapa nama e halikiloeng.
Ke lihlahisoa life tse ka sebelisoang?
Tabeng ea mofuta oa 1 le lefu la tsoekere la 2 lefu la tsoekere, molao-motheo oa tšebeliso ea lijo o lula o le bohlokoa, o thibetsoe ho bolaoa ke tlala ea lefu lena. Lingaka li khothaletsa ho arolelana lijo ka makhetlo a 6 ka makhetlo a tšeletseng.
Ka nako e ts'oanang, ha e khothalletsoe ho jarolla manyeme ka likarolo tse kholo, o lokela ho ja lijo tse nang le lik'hilojule tse ngata, empa o khona ho khotsofatsa mmele.
Ka nako e ts'oanang, ba lokela ho ba le palo e hlokahalang ea livithamini le liminerale tse thusang ho fokotsa phello e mpe ea lefu lena.
Lethathamo la lijo tse lumelloang lijong tsa batho ba nang le lefu la tsoekere:
- Nama. Ho khothalletsoa mefuta ea lijo tse se nang mafura a mangata - fillet ea khoho kapa turkey e na le protheine e ngata, 'me veal e na le vithamine B e ngata, magnesium le zinki.
- Litlhapi. Ka molao-motheo o tšoanang, re khetha litlhapi, leoatle kapa noka - hake, pike perch, tuna, pike, pollock.
- Lijarete. Lintho tsa bohlokoa ka ho fetisisa ke li-buckwheat, oatmeal, e kenyeletsang palo e kholo ea fiber, li-trace element, livithamini.
- Paseka e entsoeng ka mokhoa o khethiloeng ke koro ea durum.
- Lebese le lihlahisoa tsa lona: lebese la skim, kefir, chisi ea cottage, yogurt, li-yogurts tse sa fuoang. Lihlahisoa tsena li sebetsa e le mohloli oa calcium le vithamine D, libaktheria tsa lebese le bolila li kenya letsoho ho feliseng chefo e tsoang 'meleng.
- Meroho: likomkomere, tamati (vithamine C, E, tšepe), lihoete (retinol ho ntlafatsa pono), li-legumes (fiber), k'habeche (likarolo tsa trace), li-greens (sipinach, dill, parsley, salate). Litapole li khothalletsoa hore li sebelisoe hanyane ka moo ho ka khonehang ka lebaka la starch e ho eona.
- Litholoana. Liapole tse tala, li-currants, li-cherries li hlokahala ho boloka botsitso ba vithamine 'meleng, Lemons, grapefruit, lilamunu li na le vithamine C e ngata haholo, e matlafatsa sesole sa' mele. Ts'ebeliso ea mandarin, libanana, morara e lokela ho ba e fokolang kapa e felisoe ka botlalo.
- Monokotšoai Mefuta eohle ea monokotsoai, ntle le li-raspberries, e lumelloa ho jelloa ka bongata. Li sebetsa e le li-antioxidants, li na le liminerale, fiber le livithamini.
- Nuts. Matlafatsa ts'ebetso ea kelello, empa e na le mafura a mangata. Ka lebaka la boleng bo phahameng ba khalori, e tlameha ho sebelisoa ka hloko.
Lethathamo la lihlahisoa le fapane haholo, kahoo o ka pheha lisakha tse ngata tse monate ho bona, o hlokomela litlhoko tsa lijo.
Mokhoa oa ho kolekisa salate?
Liaparo tsa salad ea lefu la tsoekere li lokela ho lokisoa molemong oa phepo e nepahetseng ho tsoa ho lihlahisoa tse lenaneng la melemo ea lefu la tsoekere. Motheo oa lisoso tse ngata ke yogurt ea tlhaho e se nang mafura, e tla nka sebaka sa mayonnaise le tranelate tse kotsi ho manyeme.
U ka sebelisa oli ea mohloaare, sesame, linseed le mokopu oli ea peo. Baemeli bana ba oli ea meroho ba na le livithamini tse ngata tse sebetsang, ba kenya letsoho ts'ebetsong ea tšilo ea lijo, ba hloekisa mala ho tsoa linthong tse chefo le linthong tse chefo. Sebakeng sa asene, ho molemo ho sebelisa lero le lecha la lemone.
Ho matlafatsa tatso le linoko ho masoseke a linotsi eketsa linotsi tsa mosetareta, mosetareta, lamunu, konofolo, mehloaare.
Tafole e bonts'a mehlala ea liaparo tse 'maloa tsa salate:
| Sebopeho | Lithako | Ho sebelisoa li-salads life | Khalori ka ligrama tse 100 |
|---|---|---|---|
| Cheese ea Philadelphia le oli ea Sesame | Tšela ligrama tse 50 tsa chisi ka khaba ea lero la lemone le thispone ea oli ea sesame, eketsa parsley e halikiloeng kapa dille. | Mefuta eohle | 125 |
| Yogurt le mosetareta | 100 ml ea yogurt, khaba ea peo ea mosetareta ea French, halofo ea khaba ea lero la lemone, ligrama tse 50 tsa litlama leha e le life. | Mefuta eohle | 68 |
| Oli ea mohloaare le konofolo | Thispone ea oli, khaba ea lero la lemone, likuku tse peli tsa konofolo, lekhasi la basil. | Mefuta eohle | 92 |
| Flaxseed (olive) oli le lime | Khaba ea oli, ligrama tse 10 tsa lero la lemone, peo ea sesame | Mefuta eohle | 48 |
| Li-olig le lioli tse ntšo | 100 ml ea yogurt, ligrama tse 50 tsa mehloaare e khethiloeng, 1 khekhe ea konofolo | Salads tsa nama | 70 |
| Mosetareta le likomkomere | 100 ml ea yogurt, khaba ea mosetareta ea lijo-thollo, ligrama tse 100 tsa likhomphutha tse khabisitsoeng hantle, ligrama tse 50 tsa litlama | Likoloi tsa leoatleng | 110 |
Yogurt kapa kefir e thusa ho khabisa lijana, lero la lemone le na le ascorbic acid mme e ntlafatsa tšilo ea lijo, oli ea meroho ka lebaka la acid e omega-3 e ntlafatsa boemo ba letlalo le moriri, konofolo le mosetareta tse khothalletsang metabolism, meroho e eketsa tatso ho salate efe kapa efe.
Ka lisose, u ka fetola mofuta oa oli ho latela se ratoang, u nkela yoghur ka tranelate e bolila e nang le mafura a tlase, eketsa letsoai ho latsoa, linoko tse nyane li lumelletsoe.
Meroho e monate
Bakeng sa li-salads tsa meroho, ho khothalletsoa ho sebelisa meroho e lemiloeng ka jareteng ea bona ea lehlabula kapa e rekiloe sebakeng se sa belaeleng letho ka boleng ba lihlahisoa. Salads e ka jeoa ka nako efe kapa efe - hoseng, thapama kapa lijong tsa mantsiboea, li ka lokisoa joaloka lijana tsa matsatsi a phomolo kapa tsa pheha sopho efe kapa efe ea lehlakoreng le nama kapa tlhapi.
Lijana tsa batho ba nang le lefu la tsoekere la mofuta oa 2 ha ba na lithibelo tse khethehileng boikhethong ba li-ingredient, empa ho lokela ho hopoloa hore lintlha tsa litapole tse lenaneng ha ea lokela ho ba ligrama tse fetang 200.
Mefuta ea tsoekere ea tsoekere ea lefu la tsoekere ha ea lokela ho ba le lijo tse nang le mafura a potlakileng a carbohydrate.
Meroho
Ho lokisa khalori e nang le khalori e tlase le e phetseng hantle, o tla hloka: likomkomere tse 2 tse bohareng, pepere ea bell e halikiloeng, langa le le lej, lettuce, dill, parsley kapa cilantro, letsoai.
Hlatsoa meroho, khaola tamati le likomkomere ka li-cubes tse kholo, pepere - likoto. Kopanya, fafatsa ka letsoai le lenyane, eketsa liaparo life kapa life tse thehiloeng oli ea meroho.
Beha lettuce ka sejana, beha motsoako, o fafatse ka litlama. Bakeng sa piquancy, o ka eketsa chisi ea Philadelphia, e entsoeng ka dae ena.
Kholifolaoa
Lithako tse ka sehloohong: ligrama tse 200 tsa kholifulawa, thispone ea asene e entsoeng ka yogurt, mahe a mabeli a phehiloeng, eiee e tala.
Arola k'habeche ho inflorescences mme o phehe ka metsing a nang le letsoai nako e ka bang metsotso e 10.
Ho tšela, ho pholile, eketsa mahe a phehiloeng, a halikiloeng meheleng e halofo, meroho, tšela spaghetti.
Ka likomkomere tsa leoatle le likomkomere tse ncha
Lihlahisoa: ligrama tse 150 tsa leoatle la khale, halofo ea khalase ea lierekisi tse tala tse halikiloeng, mahe a 3, likomkomere tse le 'ngoe tse bohareng, litlama, eiee e tala.
Pheha le ho chesa mahe, khaola likomkomere ka likharetene. Kopanya likarolo tsohle, nako le yoghur.
Ho tsoa ho hop e tšoeu le likomkomere tse ncha
Ligrama tse 200 tsa k'habeche e bobebe, likomkomere tse le 'ngoe, dill mane na.
Salate ena ke eona e bonolo ka ho fetisisa ho e lokisa, empa e molemo ka ho fetisisa bakeng sa mefuta eohle ea lefu la tsoekere. E hlatsoe ka oli leha e le efe ea meroho ka lero la lemone.
Risepe ea lefu la tsoekere la tsoekere:
E futhumetse ka veal
Hoa hlokahala ho nka ligrama tse 150 tsa veal, mahe a 3, onion e le 'ngoe, ligrama tse 100 tsa chisi e thata.
Pheha veal le mahe le ho khaola likoto. Khaola onion ka mehele e halofo, e marine ka ho eketsoa ha lero la lemone ebe u tlohela metsotso e 15. Cheese e boetse e khaoloa likoto.
Kopanya tsohle ntle le veal, nako le oli ea mohloaare le konofolo ea konofolo. Pele u sebeletsa, eketsa nama e futhumetseng ka salate.
Lijo tsa leoatleng
Bakeng sa sejana sena sa gourmet se tla khabisa tafole efe kapa efe ea matsatsi a phomolo, nka: shrimp - tse 3 tse kholo kapa tse 10 - 15 tse nyane, avocado, lihoete, hop ea China, mahe a 2, meroho.
Pheha shrimp ka metsing a nang le letsoai le lekhasi la bay le allspice ka metsotso e 15. E pholileng, ebola, khaola e meholo likarolo tse nne, tjhoko ka halofo. Grate lihoete, chop ea avocado ka li-cubes, Peking hop likoto, li-mahe tse phehiloeng ka metopa.
Kopanya tsohle, nako le yogurt, fafatsa le lero la lemone. Fafatsa ka litlama tse khethiloeng pele u li sebelisa.
O ka lokisa lisaladi tse ngata tse bonolo, tse monate le tse nang le phepo e ntle letsatsi le leng le le leng ho tsoa lijong tse nang le phepo e ntle bakeng sa batho ba nang le lefu la tsoekere, le lijo tse hlabosang le tse monate, e tla ba tsona sehlohlolo sa mokete ofe kapa ofe.
