Lijo tse tala: kamoo e entsoeng ka teng, lenane la lijo le lipepe
Litaba
- Mokhoa oa ho ja lijo tse tala o etsoa joang
- Lijo tse tala li theola boima ba 'mele?
- Lenaneo la matsatsi a 3 a lijo tse tala
- Likhetho tsa 5 tsa risepe bakeng sa lijo tse tala tsa lijo
- 1. Sopho ea mokopu e nang le liki le eiee
- 2. Creamy banana smoothie
- 3. Li-noodle tsa Zucchini tse nang le mongobo o mosoeu
- 4. Mousse ea Mango
- Litlhaloso
Lijo tse tala li thehiloe ho jeng feela lijo tsa limela le litlhapi tse ling, tse lokelang ho jeoa li le tala. Hobane e na le fiber e ngata, e ka eketsa ho khora, ea thibela motho ho utloa habonolo a lapile, ntle le ho ba le li-carbohydrate tse bonolo, likhalori le mafura, e leng khetho e ntle ho ba batlang ho theola boima ba 'mele.
Leha ho le joalo, ho lula ho khothaletsoa ho batla setsebi sa phepo pele o qala lijo tse ncha kapa mokhoa o mocha oa lijo, kaha setsebi se tla lekola hore na litlhoko tsa motho le lipheo tsa hae ke eng ho bontša mofuta oa phepo e nepahetseng, ebang ke ho theola boima ba 'mele kapa mekhoa e phetseng hantle. .
Mokhoa oa ho ja lijo tse tala o etsoa joang
Lijo tse tala li etsoa ka ts'ebeliso ea lijo tsa tlhaho le tse tala feela, joalo ka litholoana, meroho, li-tubers, peo, meroho, li-mushroom le lithollo tse kang lensisi, linaoa, habore, folaxe, koro le tlhapi, molemong ona ke feela e lumelloa ho futhumatsa lijo ho fihlela ho 40ºC.
Lijo tse tala li ka ba le melemo ea bophelo bo botle, hobane ntle le ho fokotsa palo ea mafura a 'mele, ho ntlafatsa tšilo ea lijo, ho eketsa maikutlo a matla ho motho, hape ho fokotsa maemo a khatello ea maikutlo le matšoenyeho. Leha ho le joalo, ho latela lijo ka nako e telele ho ka baka khoholeho ea meno, khaello ea B12, tšepe, calcium le liprotheine, ntle le ho baka litšitiso nakong ea ho ilela khoeli mme ho ka lebisa ho amenorrhea, e leng nako eo ka eona khoeli e khaotsang.
Lijo tse tala li theola boima ba 'mele?
Lijo tse tala tsa lijo li ka thusa ho theola boima ba 'mele esita le ho ntlafatsa maemo a k'holeseterole ea mali, hobane e na le fiber e ngata ebile e nolofalletsa tšilo ea lijo, e bakang maikutlo a ho khora, ntle le ho ba le li-carbohydrate tse bonolo. Le mafura.
Leha ho le joalo, ho bohlokoa ho ela hloko phello ea concertina, hobane hang ha boima ba 'mele bo lahleha kapele,' mele o ka ba seli 'me oa boloka mafura a fumanehang, ntle le ho fokotsa metabolism ho netefatsa tlhahiso e tloaelehileng ea lihormone.
Kahoo, leha lijo li ka sebelisoa ho theola boima ba 'mele, ho bohlokoa ho fumana tataiso ho setsebi sa phepo e le hore ho ka etsoa tlhahlobo e felletseng mme moralo oa phepo e nepahetseng oa etsoa, haholo hobane lijo tsena li ka ba thata haholo,' me Lijo li bohlokoa ho boloka sepheo se fihletsoeng. Sheba lenane la tahlehelo ea boima ba 'mele e potlakileng le e phetseng hantle.
Lenaneo la matsatsi a 3 a lijo tse tala
Ho pholletsa le beke ho bohlokoa hore lijo tse ling li kenyellelitsoe lenaneng le hore ba bang ba tlohe, e le hore ho be le mefuta e fapaneng ea phepo mananeng.
Se latelang ke mohlala oa lenane la lijo tse tala:
Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
Lijo tsa hoseng | Khalase e le 1 ea lero la mango + avocado e nang le likhaba tse 2 tsa oats. | 1 senoelo sa lero la phaenapole le otliloeng le lekhasi le le leng la khale. | 1 pere + lilae tse 2 tsa mahapu + khalase e le 'ngoe ea lebese la raese. |
Seneke sa hoseng | 1 khalase ea banana smoothie e nang le chia + ligrama tse 30 tsa linate tsa Brazil. | Senoelo se le seng sa lebese la soya + lilae tse 2 tsa papaya tse nang le khaba e le 1 ea folaxe. | apole e nang le sinamone le chia + matsatsi a 3. |
Lijo tsa mots'eare | Likhaba tse 4 tsa raese ea cauliflower + likhaba tse tharo tsa linaoa tse hlahisitsoeng + kopi e le 'ngoe ea tamati, likomkomere le salate ea onion ka 1 teaspoon ea oli ea mohloaare + khaba e le 1 ea phofo ea folaxe + khalase e le 1 ea lero la lamunu. | li-mushroom + 2 semela + 4 makhasi a lettuce + likomkomere + rantipole + grated litapole tse tala + likhaba tse 2 tsa lensisi tse melang. | Li-roll tsa k'habeche tse 4 tse nang le limela tsa lijo-thollo, salate ea spinach e nang le broccoli + khaba e le 1 ea peo ea sesame + li-mushroom tse 2 + lilae tse nyane tsa saalmone + 1 teaspoon ea oli ea mohloaare. |
Seneke-thapama | salate ea litholoana tsa banana, apole, tangerine le mahapu + khaba e le 1 ea chia. | avocado + 3 tablespoons ea habore. | Lemone tse 2 tse shapuoa ka 250ml ea metsi a coconut + 1 apole. |
Lijo tsa mantsiboea | chard, k'habeche le spinach salate + 1 avocado e mashed e nang le ½ onion, ½ pepere le ½ langa le le lej le 1 teaspoon ea oli ea mohloaare + likhae tse 2 tse nyane tsa tuna. | sopho ea rantipole + 1 diced radishes le arugula le tamati ea ciliegia + khaba e le 1 ea walnuts le oli ea mohloaare ho latsoa. | mokopu oa mokopu + meroho ea k'habeche ka oli ea mohloaare + k'habeche le lihoete. |
Lijo tsa mantsiboea | 1 khalase ea lero la lemone e nang le lamunu le rosemary. | 1 khalase ea banana smoothie e nang le mahe a linotši + ligrama tse 30 tsa lialmonde. | 200 ml ea k'habeche e tala le moro oa leek. |
Lichelete tse lenaneng le kaholimo li ka fapana ho latela sepheo, tšebetso ea 'mele, lilemo, thobalano esita le litlhoko tsa phepo. Ke ka hona ho khothalletsoang ho ikopanya le setsebi sa phepo e nepahetseng e le hore lijo li ka ikamahanya le litlhoko tsa motho eo.
Likhetho tsa 5 tsa risepe bakeng sa lijo tse tala tsa lijo
Mefuta e meng ea diresepe e ka kenyelletsoang lijong ke:
1. Sopho ea mokopu e nang le liki le eiee
Lisebelisoa
- Ligrama tse 300 tsa mokopu;
- ½ eiee;
- ½ leek;
- Litara e le 1 ea metsi.
Mokhoa oa ho etsa
Senya metsi metsotso e 2 holim'a mocheso o tlase, qetellong ea nako ena metsi a tla be a le 70º C. Kamora ho ebola, ho hlatsoa le ho seha lijo ka likotoana, otla mokopu ho blender ka halofo ea metsi metsotso e 5. , sebelisa metsi a mang kaofela ho etsa sopho hore e be metsi a mangata ha ho hlokahala, u nokeng ka letsoai ho latsoa ebe u beha metsoako e meng kaofela holimo.
2. Creamy banana smoothie
Lisebelisoa
- Libanana tse 2 tse hoammeng;
- 1 tablespoon ea mahe a linotši;
- 50 mls ea metsi.
Mokhoa oa ho etsa
Hlatsoa banana hantle, u se ke ua tlosa lekhapetleng ebe u otla ntho e ngoe le e ngoe ka blender, sebeletsa e ntse e hatsetsoe.
3. Li-noodle tsa Zucchini tse nang le mongobo o mosoeu
Lisebelisoa
- Zucchini e le 1;
- Li-clove tse 2 tsa konofolo;
- 240 ml ea lebese la kokonate;
- Makhasi a 4 a basil.
Mokhoa oa ho etsa
Grate zucchini, ebola 'me u khumse li-clove tsa konofolo, u li kopanye le lebese la coconut, nako le letsoai ho latsoa le ho eketsa basil qetellong, e se e le poleiting.
4. Mousse ea Mango
Lisebelisoa
- Mangoe a 2 a maholo, a butsoitseng haholo;
- lebese le nang le serame la coconut;
- 2 tablespoons ea mahe a linotši;
- 1 khaba ea chia;
- Makhasi a 2 a koena.
Mokhoa oa ho etsa
Hlatsoa, ebola 'me u tlose peo ea mango, otla metsoako eohle ka serethe, ebe u sebeletsa u ntse u hatsetsoe.
Litlhaloso
Lijo tsena ha lia lokela batho ba nang le diverticulitis, gastritis le liso, kapa ba sa tsoa etsoa opereishene ea mala, hobane tšebeliso ea litholoana le meroho e tala joalo ka linaoa, lierekisi, koro, lensisi le lithollo tse ling tse tala li ka mpefatsa boemo, ka lebaka la ho rua faeba le ho lula nako e teletsana 'meleng, le ho thatafalloa haholoanyane ho sileha.
Lijo tse tala li boetse li haneloa bakeng sa bana, kaha li ka thibeloa mme tsa sitisa kholo ea bona le kholo. Utloisisa mokhoa oa ho etsa thuto ea bana ea bana.
Lingoloa Tsa Morao Tjena
Mokhoa oa ho tlosa li-moles
