Seo u ka se jang ho lokolla mala
Litaba
- Lenane la ho sokela
- Malebela a ho loantša ho sokela
- Li-diresepe tse laxative khahlano le ho patoa
- Persimmon e nang le lamunu
- Orange e nang le papaya
- Omelet ho lokolla mala
Lijo tsa ho sokela li matlafatsa tšebetso ea mala, ho potlakisa ho tsamaea ha mala le ho fokotsa mpa e ruruhileng. Lijo tsena li ipapisitse le lijo tse nang le litlheferetsi le metsi, tseo hammoho li thusang ho thehoa le ho felisoa ha mantle.
Ho noa bonyane lilithara tse 1,5 ho isa ho tse 2 tsa metsi kapa tee e sa tsoakoang ka letsatsi ho bohlokoa hobane ntle le metsi setuloana se felloa ke metsi 'me se qabeletsoe ka maleng, se bake ho sokela. Ntle le moo, ho etsa mofuta o itseng oa ho ikoetlisa joaloka ho tsamaea kapa ho sesa ho hlasimolla mala "a botsoa", ho a etsa hore a be mafolofolo haholoanyane.
Ho bohlokoa hape ho hopola hore ts'ebeliso ea litlatsetso li kotsi ebile li lemalla mala, li e etsa hore e sebetse feela ka ts'ebeliso ea meriana.
Eketsa ts'ebeliso ea meroho e tala
Kenya peo ho li yogurts le lisalatengLenane la ho sokela
Se latelang ke mohlala oa lenane le thusang ho loants'a ho ts'oaroa.
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Lebese le khutsitsoeng le kofi e sa tsoekere + bohobe bo felletseng ba lijo-thollo le ricotta e tšetsoeng linoko | Yogurt e nang le li-probiotics + 5 toast e nang le botoro + le selae se le seng sa mahapu | Lebese le khutsitsoeng + lijo-thollo tse felletseng |
| Seneke sa hoseng | 1 pere + 3 walnuts | Selae se le seng sa papaya + li-chestnut tse 3 | Li-prune tse 3 + li-cookies tsa 4 |
| Lijo tsa mots'eare | Khoho e halikiloeng le mongobo oa langa le le lej + 4 col ea sopho e entsoeng ka raese e sootho + salate e tala e nang le li-chickpeas + 1 lamunu | Pasta ea tuna (sebelisa pasta ea wholegrain) + e hlahisitsoeng ka chisi ea ricotta + salate e tala + selae se le seng sa mahapu | Sopho ea meroho e nang le li-chickpeas + 1 apole e nang le lekhapetla |
| Seneke-thapama | Yogurt e nang le li-cookie tse 5 tsa maria | Avocado smoothie (sebelisa lebese le khutsitsoeng) | Yogurt e nang le li-probiotic + 1 bohobe bo felletseng ba lijo-thollo le chisi |
Letsatsi lohle o lokela ho noa lilithara tse 2 tsa metsi, lero la tlhaho kapa tee ntle le ho eketsa tsoekere.
Malebela a ho loantša ho sokela
Ntle le lijo tse nang le fiber le metsi, ho bohlokoa hape ho loants'a ho sokela.
- Qoba ho ja lijo tse nang le tsoekere e ngata, tse kang lino-mapholi, lipompong, chokolete le likuku;
- Qoba ho eketsa tsoekere ho maro, litae, kofi le lebese;
- Qoba tšebeliso ea lijo tse halikiloeng, bohobe bo bobebe, bo pakiloeng le lijo tse potlakileng;
- Khetha lebese le tlotsitsoeng le lihlahisoa;
- Khetha tšebeliso ea meroho e tala le litholoana tse sa ebuoang;
- Kenya peo e kang folaxe le sesame ka yoghurt le lisalateng;
- Etsa boikoetliso bonyane makhetlo a 3 ka beke;
- Ho ea ka kamoreng ea ho hlapela neng kapa neng ha u utloa ho le joalo, hobane ho e boloka ho rata ho sokela.
Ho bohlokoa hape ho hopola hore motho ea nang le ts'oaetso o lokela ho noa meriana e laxative tlasa tataiso ea bongaka, hobane mofuta ona oa meriana o ka koatisa mala, oa fokotsa limela tsa mala le ho eketsa ho sokela.
Fumana hore na ke lijo life tse bakang le tse loantšang mala a qabeletsoeng
Li-diresepe tse laxative khahlano le ho patoa
Persimmon e nang le lamunu
Lisebelisoa
- Li-persimmone tse 3
- 1 khalase ea lero la lamunu
- Khaba e 1 ea peo ea folaxe
Mokhoa oa ho itokisa
Kamora ho hlatsoa le ho tlosa lipeo, beha li-persimmon ka har'a blender hammoho le lero la lamunu ebe o e otla hantle, ebe o eketsa folaxe le monate hore o latsoe. Motho ea itšoereng o lokela ho noa lero lena makhetlo a 2 ka letsatsi, matsatsi a 2 ho lokolla mala.
Orange e nang le papaya
Lisebelisoa
- Lilae tse 2 tsa lamunu tse nang le bagasse
- 1/2 papaya
- Lipalesa tse 2
- Khaba e 1 ea matlapi a koro
- Khalase e le 1 ea metsi
Mokhoa oa ho itokisa
Otla litholoana tsohle tse teng ka blender ka metsi ebe u eketsa matlapi a koro. Qetellong u ka e natefisa ka mahe a linotši kapa stevia sweetener.
Ho sokela ho khetholloa ka litulo tse ommeng, tse nyane, mme o nka matsatsi a 'maloa o sa ea ka kamoreng ea ho hlapela. Boloetse bona bo ka ama batho ba lilemo tsohle, 'me le ha o ikoetlisa, ho noa metsi le ho noa fiber letsatsi le leng le le leng bothata bo ntse bo tsoela pele, o lokela ho ea ngakeng ho ea batlisisa lisosa tse ling tse ka bang teng.
Omelet ho lokolla mala
Kakaretso ea omelet e koetsoeng ke risepe e ntlafalitsoeng le e nang le phepo e ntle haholo e entsoeng ka lipalesa le mokopu.
Mefuta e fapaneng ea limatlafatsi tse omeletsoeng ka peo, e lokelang ho fanoa ka salate, e kenya letsoho lijong tse nang le livithamini tse ngata le likhoeleng ho etsa lijo tsa ho itšireletsa.
Lisebelisoa
- Lipalesa tse 3 tsa mokopu
- Mahe a 2
- Khaba e 1 ea phofo
- 30 g ea onion e khethiloeng
- letsoai le parsley ho latsoa
Mokhoa oa ho itokisa
Ho etsa omelette ena, otla makhooa a mahe a mabeli ebe o eketsa mahe a mahe, o kopanya ka letsoho le fereko kapa whisk ebe o eketsa lisebelisoa tse ling, o li kopanya ka bonolo.
Beha pane e halikiloeng e nang le oli e nyane le teaspoon ea botoro kapa majarine mollong, ho tlotsa ka tlase feela. Hang ha ho chesa haholo, kenya motsoako ka pane ea ho hadika ebe o theola mocheso. Ka thuso ea poleiti, phetla omelet kamora metsotso e meraro 'me u tlohele metsotso e meng e 3 e hadikane. Nako e ka fapana ho latela pan le matla a lelakabe.
Ha o sebeletsa ho khabisa ka ligrama tse 15 tsa peo ea mokopu le palesa ea mokopu. Lijo tsena tsa batho ba babeli li felletse ka salate ea lettuce, tamati, rantipole, poone le apole.
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