Li-recipe tse 12 tse monate tsa dukan (bakeng sa sethala ka seng)

Litaba

• Phase 1: Tlhaselo
• Recipe ea Bohobe ba lijo tsa hoseng - Phase 1
• Recipe ea Cheese Quiche - Phase 1
• Tart Tart bakeng sa Seneke - Phase 1
• Karolo ea 2: Leeto la sekepe
• Omelet ea li-mushroom bakeng sa lijo tsa hoseng - Phase 2
• Paseka ea Zucchini - Phase 2
• Pate ea Avocado e nang le lithupa tsa likomkomere - Mothati oa 2
• Phase 3 - Khokahano
• Kamore ea lijo tsa hoseng Crepioca - Phase 3
• Salmone e Baked le Litapole - Mothati oa 3
• Banana Muffin ka Microwave - Phase 3
• Phase 4 - botsitso
• Sandwich ea protheine - Phase 4
• Paseka e Felletseng ea Tuna
• Pizza ea eggplant - Mothati oa 4

Lijo tsa Dukan li etselitsoe ba batlang ho theola boima ba 'mele' me li arotsoe ka mekhahlelo e meraro e fapaneng, moo mefuta e meng ea lijo e lokelang ho thibeloa, haholo-holo lik'habohaedreite tse kang bohobe, raese, phofo le tsoekere, ha li ntse li khetha tse ling.

Kahoo, ho fumana se molemohali ho sona le ho theola boima ba 'mele ka lijo tsena, mona ke lipepe tse 3 bakeng sa mohato o mong le o mong oa ts'ebetso:

Phase 1: Tlhaselo

Mothating ona, ke lijo feela tse nang le liprotheine le mafura, joalo ka nama, chisi le mahe, tse lumelloang. Ts'ebeliso ea pasta, tsoekere, lithollo, litholoana le meroho ka kakaretso e thibetsoe. Bona lintlha tse ling mabapi le karolo ka 'ngoe ea lijo tsa Ma-Dukan.

Recipe ea Bohobe ba lijo tsa hoseng - Phase 1

Lisebelisoa:

• 1 lehe
• Khaba e 1 ea almonde kapa phofo ea folaxe
• 1 khaba ea kofi ea phofo e bakang
• 1 thispone ea curd

Mokhoa oa ho itokisa:

Kopanya tsohle, ho otla lehe le phofo hantle hore li ts'oane. E isa microwave metsotso e 2:30. Ebe u ngoatha bohobe ka halofo, u bo tlatse ka chisi, nama ea khoho, nama kapa lehe ebe u li beha mochini oa sementjhisi.

Recipe ea Cheese Quiche - Phase 1

Quiche ena e ka jeoa nakong ea lijo tsa mots'eare kapa lijong tsa mantsiboea mme e ka tlatsoa ka lijo tse ling tsa protheine, joalo ka nama ea khomo e halikiloeng, kana e halikiloeng kapa tuna.

Lisebelisoa:

• Mahe a 4
• 200 g ea chisi ea crotta e senyehileng kapa chisi e grated kapa merafo e grated
• 200 g chisi ea tranelate e bobebe
• parmesan bakeng sa ho fafatsa
• letsoai, oregano, pepere le monko o motala ho latsoa

Mokhoa oa ho itokisa:

Otla mahe ka fereko ebe u kopanya chisi le kobe. Nako le letsoai, oregano, monko o motala le pinch ea pepere e tšoeu. Beha motsoako ona holim'a pampiri e nyane ea ho baka ebe o fafatsa Parmesan kaholimo, oe ise ontong e mahareng ka 200ºC metsotso e ka bang 20.

Tart Tart bakeng sa Seneke - Phase 1

Li-tartlet tsena li ka tlatsoa ka chisi kapa nama e fatše, hape li ka jeoa lijong tsa hoseng kapa tsa mantsiboea:

Lisebelisoa:

• Mahe a 2
• 3 tablespoons khoho e halikiloeng
• chisi e grated bakeng sa ho fafatsa
• Letsoai le pepere ho latsoa

Mokhoa oa ho itokisa:

Otla mahe ka fereko mme o kenye letswai le pepere. Abela khoho ka lipane tsa patty tse tharo ebe u koahela ka ho hlokohla. Beha chisi e grated ka holimo ebe u e isa ka ontong e mahareng metsotso e ka bang 10 ho isa ho e 15 kapa ho fihlela tart e tiile.

Karolo ea 2: Leeto la sekepe

Mothating ona, o ka eketsa meroho lijong, joalo ka tamati, likomkomere, radish, lettuce, li-mushroom, celery, chard, eggplant le zucchini.

Omelet ea li-mushroom bakeng sa lijo tsa hoseng - Phase 2

Lisebelisoa:

• Mahe a 2
• 2 tablespoons li-mushroom tse khethiloeng
• 1/2 tamati e khethiloeng
• Letsoai le pepere ho latsoa

Mokhoa oa ho itokisa:

Otla mahe ka fereko ebe o eketsa lisebelisoa tse ling kaofela. Etsa omelet ka skillet e tlotsitsoeng ka oli ea mohloaare e sa tsoaloang.

Paseka ea Zucchini - Phase 2

Spaghetti ea zucchini ke khetho e ntle ho sebelisoa lijong tsa mots'eare kapa tsa mantsiboea.

Lisebelisoa:

• 1 zucchini ka lihlopha tsa spaghetti
• 100 g nama ea khomo ea fatše
• tamati mongobo ho latsoa
• konofolo, onion, letsoai le pepere

Mokhoa oa ho itokisa:

Grate zucchini ka grater ea moea, e loketseng ho etsa spaghetti ea meroho. Sebaka sa ho pheha ka pane e tlotsitsoeng ka oli ea mohloaare 'me u tlohele zucchini e be metsi a eona' me e ome haholoanyane. Etsa konofolo le onion ka oli ea mohloaare, eketsa nama le nako ka letsoai le pepere. E ke e phehe, eketsa mongobo oa langa le le lej ebe o kopanya le li-noodle tsa zucchini. Fafatsa chisi ho latsoa.

Pate ea Avocado e nang le lithupa tsa likomkomere - Mothati oa 2

Pate ena e ka sebelisoa e le seneke sa motšehare oa mantsiboea kapa e le mongobo bakeng sa pasta ea zucchini, mohlala.

Lisebelisoa:

• 1/2 avocado e butsoitseng
• 1 col ea sopho ea oli ea mohloaare e sa tsoaloang
• 1 pinch ea letsoai le pepere
• 1/2 sirilamunu
• Likomkomere tse 1 tse qotsitsoeng ka mokhoa oa lithupa

Mokhoa oa ho itokisa:

Knea avocado le nako ka oli ea mohloaare, letsoai, pepere le lero la lemone. Kopanya hantle 'me u je lithupa tsa likomkomere u sebelisa tranelate ea avocado.

Phase 3 - Khokahano

Mothating ona, k'habohaedreite e nyane e ka kenyelletsoa lijong, ea lumelloa ho ja litholoana tse ka bang 2 ka letsatsi le 1 ea bohobe, raese kapa litapole habeli ka beke.

Kamore ea lijo tsa hoseng Crepioca - Phase 3

Lisebelisoa:

• 1 lehe
• 2 col ea sopho ea oat bran
• 1/2 khalase ea sopho e entsoeng ka lekhaba
• 3 col ea sopho e entsoeng ka chisi
• letsoai le oregano ho latsoa

Mokhoa oa ho itokisa:

Otla lehe ka fereko ebe u kopanya le lisebelisoa tse ling. Sebaka sa ho halika ka pane e tlotsitsoeng ka oli ea mohloaare e sa tsoakoang.

Salmone e Baked le Litapole - Mothati oa 3

Lisebelisoa:

• Sengoathoana se le seng sa salmone
• Litapole tse 1 tse mahareng, tse tšesaane
• Tamati e le 1, e tšetsoe
• 1/2 onion, e tšetsoe
• Khaba e 1 ea oli ea mohloaare
• sirilamunu, letsoai, konofolo, pepere e tšoeu le parsley ho latsoa

Mokhoa oa ho itokisa:

Salmone ea selemo le sirilamunu, letsoai, konofolo, pepere le parsley. Kenya sejana sa khalase hammoho le langa le le lej, onion le litapole, u nosetse tsohle ka oli e kaholimo. Beha ontong e mahareng ka metsotso e ka bang 25 kapa ho fihlela tlhapi ea salmone e pheha.

Banana Muffin ka Microwave - Phase 3

Khekhe ena e ka sebelisoa lijong tse bobebe tsa mots'eare, e sebetsa ebile e le bonolo ho e etsa.

Lisebelisoa:

• Banana e mashed e 1
• 2 tablespoons ea phofo ea almonde kapa oat bran
• 1 lehe
• sinamone ho latsoa kapa teaspoon e 1 ea phofo ea cocoa

Mokhoa oa ho itokisa:

Otla lehe ka fereko ebe u kopanya metsoako e meng kaofela. Beha tsohle ka senoelong se seholo le microwave metsotso e 2:30.

Phase 4 - botsitso

Mothating ona, lijo tsohle lia lumelloa, empa boemo ba khabohaedreite ba lijo bo fapana ho latela motho ka mong le bokhoni ba bona ba ho boloka boima ba 'mele ha bo kenyelletsa lijo tsena lijong.

Sandwich ea protheine - Phase 4

Samenche ena e ka sebelisoa bakeng sa lijo tsa hoseng kapa seneke sa mantsiboea.

Lisebelisoa:

• 1 lehe
• 1 kolofo ea sopho e entsoeng ka folaxe
• 1 col ea sopho ea oat bran
• Khaba e 1 ea khōhō e halikiloeng
• Selae se le seng sa chisi
• Letsoai le le leng

Mokhoa oa ho itokisa:

Otla lehe hantle ka fereko ebe o eketsa phofo ea flaxseed, oat bran le letsoai, o kopanya hantle. Nka microwave metsotso e 2:30. Ebe u ngoatha bohobe ka halofo, u bo tšele ka chisi le khoho ebe u bo kenya mochini oa sementjhisi.

Paseka e Felletseng ea Tuna

Paseka ena e ka sebelisoa bakeng sa lijo tsa mots'eare kapa lijo tsa mots'eare.

Lisebelisoa:

• 1/2 senoelo sa pasta ea penne
• Koti e le 1 ea tuna
• 2 tablespoon oli ea mohloaare
• 1 clove e nyane ea konofolo e sithabetseng
• Khaba e 1 eiee e khethiloeng
• 100 ho isa ho 150 ml ea mongobo oa langa le le lej
• Letsoai le pepere ho latsoa

Mokhoa oa ho itokisa:

Beha bijoux ho pheha. Hlatsoa tuna le makotikoting le letsoai, pepere, konofolo le khaba e le 'ngoe ea oli ea mohloaare. Sututsa onion ka oli e setseng, eketsa tuna e nōkiloeng 'me u tsose ka metsotso e ka bang. Kenya mongobo oa langa le le lej 'me u lumelle motsoako hore o belise metsotso e ka bang 5. Kopanya le bijoux e phehiloeng ebe o sebeletsa e chesa.

Pizza ea eggplant - Mothati oa 4

Pitsa ena e potlakile mme e ka sebelisoa e le seneke sa mantsiboea ho tsoa mokhahlelong oa bobeli oa lijo tsa MaDukan.

Lisebelisoa:

• 1/2 sejana se lenngoeng
• Chisi ea Mozzarella
• Sauce ea tamati
• khoho e halikiloeng
• oregano ho latsoa
• Khaba e 1 ea oli ea mohloaare

Mokhoa oa ho itokisa:

Beha likhae tsa li-eggplant ka pane, beha mongobo oa langa le le lej selae se seng le se seng ebe u eketsa chisi, khoho le oregano. Ebe u fafatsa lilae ka oli ea mohloaare 'me u li tlise ka ontong e bohareng ea preheated ka metsotso e ka bang 10 kapa ho fihlela chisi e qhibilihile.