Lenaneo le felletseng la phepo bakeng sa ho theola boima ba 'mele - li-direpe tse 12 tsa mehato le mehato
Haeba ho etsoa qeto mabapi le tlhoko ea ho theola liponto tse eketsehileng, mosali ea mosesane oa kamoso o tobane le potso ea hore na a ka hlophisa phepo hantle joang, ke mefuta efe ea phepelo ea lijo bakeng sa ho theola boima ba 'mele hae ho e khetha e le hore lijo tse fokolang li se ke tsa lebisa ho senyeheng le ho itjella lijo.
Ho lula ka har'a meeli le ho boloka sephetho, o tla tlameha ho theha leano la ho ja. Molao-motheo ona o khubung ea khoebo ea phepelo ea lijo, ha ts'ebeletso ea ho tlisa e tlisa phepo e leka-lekaneng ea letsatsi le letsatsi, eo ba bangata ba atlehang ho theola boima ba 'mele. Taba feela ea litšebeletso tse joalo ke theko e phahameng ea sehlahisoa se fanoeng. Sena ha sea lokela ho ba tšitiso tseleng ea ho fumana tumellano eo e leng khale e letetsoe, hobane ho hlile ho a khonahala ho hlahisa sistimi ea hau ea phepo, 'me lipepe tsa lijana tsa phepo tse ka lokisoang habonolo hae li tla thusa ka sena.
Lijo tsa lijo tsa hoseng
Bong bo lokileng, bo khethang ho qala hoseng ka kopi ea kofi e ntšo, maemong a mangata bo boima ho feta banana ba sa itatoleng lijo tsa hoseng tse felletseng. Ha o sa fumana karolo e molaong ea lijo qalong ea letsatsi, 'mele o ea maemong a moruo mme o fetisetsa khalori e ngoe le e ngoe e jeoang mafura. Lijo tsa mantsiboea tse tlang kamora nako li kenya letsoho haholo ho sena. Kahoo, ha u nahana ka ho theola boima ba 'mele, ntho ea pele eo u lokelang ho e etsa ke ho ithuta diresepe tsa lijo tsa hoseng tse bobebe empa li le matla. Lijo tse nepahetseng metsotso e 30 kamora ho tsoha li tla qala metabolism le ho thusa ho aba ka mokhoa o nang le kelello phepo ea letsatsi le letsatsi ea khalori.
Li-pancake tsa oatmeal
- khalase ea kefir 1
- oatmeal 1 senoelo
- lehe la kana 1 pc
- phofo e bakang ½ tsp.
- sirapo ea agave ho latsoa
Likhalori: 157 kcal
Liprotheine: 10.4 g
Mafura: 7.9 g
Likhabohaedreite: 10.9 g
Kopanya kefir le oatmeal. Motsoako o lokela ho ema metsotso e 30, ebe o otloa ka lehe ebe o eketsa phofo ea ho baka.
Bake li-pancake ka skillet e chesang e tlotsitsoeng habobebe ka oli ea meroho.
Koahela sirapo ea agave pele u sebeletsa.
Sirapo ea Agave ke lijo tse monate tse nang le tatso e khanyang ea caramel le monko o monate. Ke sebaka sa tlhaho sa tsoekere, se thusa ho fokotsa boima ba 'mele le ho ntlafatsa metabolism.
Omelet le tamati ea ciliegia le sepinichi se hoammeng
Lisebelisoa:
- Mahe a 3;
- 50 g ea lebese;
- Litamati tse 3 tsa ciliegia;
- 1 ea sipinake se hoammeng
- Letsoai ho latsoa.
Ho pheha joang:
Senya spinach ebe u se penya, khaola litamati ka har'a li-wedges. Preheat oven ho likhato tse 180. Otla mahe ka lebese le letsoai.
Mena sepinichi le tamati ka hlobo, tšela meroho ka motsoako oa lebese. Tlatsoa ka ontong ka metsotso e 15.
Rōlela ka Turkey le mongobo oa mantlha
Lisebelisoa:
- Letlapa le le leng la bohobe bo tšesaane ba pita;
- 100 g letsoele le besitsoeng la Turkey;
- 50 g ea likomkomere;
- 50 g ya tamati.
Litokisetso
Bakeng sa mongobo, kopanya likhaba tse 2 tsa yogurt ea Greek, 1 teaspoon e 'ngoe le e' ngoe ea mosetareta oa Fora, asene ea balsame le mahe a linotši.
Tlotsa bohobe ba pita ka mongobo, ala meroho le turkey, 'me ka bonolo u qete.
Li-Recipes tsa Lijo tsa Boima ba 'mele
Lijo tsa mots'eare e lokela ho ba lijo tsa hau tse nang le likhalori tse ngata. Ho u boloka u ikutloa u tletse nako e telele kamoo ho ka khonehang, ja lijo tse nang le protheine e omeletseng le lik'habohaedreite tse rarahaneng. Lijo tsa mots'eare tse leka-lekaneng, tse hlabosang li tla u thusa ho qoba ho ja haholo lijong tsa mantsiboea.
Lijo vinaigrette
Lisebelisoa:
- 1 motso oa celery;
- Lihoete tse 2;
- Li-beet tse 2;
- Anyezi e le 1;
- 200 g ea linaoa tse phehiloeng;
- 200 g sauerkraut;
- 1 tablespoon oli ea soneblomo
- Letsoai le pepere e ntšo ho latsoa.
Litokisetso
Pheha meroho, pholile, ebola ebe u khaola likotoana tse nyane. Eketsa lieiee e hahiloeng hantle, linaoa le k'habeche ho meroho, kopanya, letsoai, pepere le nako le oli.
Vithamine salate ea lihoete le tšoeu radish
Lisebelisoa:
- 1 rantipole e kholo;
- 1 radish e bohareng;
- 1 teaspoon e 'ngoe le e' ngoe ea asene ea veine, oli ea sesame le moriana oa soya.
Litokisetso
Grate meroho, tlanya ka matsoho ho lumella lero hore le phalle. Kopanya asene, oli le soy sauce le nako ea salate.
Sopho e entsoeng ka tranelate ea kholifolawa
Lisebelisoa:
- Litara e le 1 ea metsi;
- 700 g ea cauliflower;
- 150 g ea lebese;
- Li-yolk tse 2;
- Letsoai le pepere e tšoeu.
Litokisetso
Hlahisa kholifolaoa ka har'a li-inflorescence ebe u pheha ka metsing a belang metsotso e 10. Theola maikutlo. Fetisetsa sekotlolo sa blender hammoho le moro ebe u seha. Otla li yolk ka lebese. Hlohlelletsa sopho. Fetisetsa ka sekotlolo ebe o tlisa pheha. Kenya letsoai le pepere.
Sopho-puree e tla lekana hantle lijong tsa ho theola boima ba 'mele. Leha e na le likhalori tse tlase, sopho e bobebe ea meroho, ka lebaka la ho tsitsana ha eona ho ts'oanang le puree, e koahela mabota a mpa ebe e tlala hantle.
Khoho e nang le mokopu, liapole tse tala le raese
Lisebelisoa:
- 250 g khoele ea khoho;
- 200 g mokopu;
- 1 apole e kholo e tala;
- Li-clove tse 2 tsa konofolo;
- 1 tablespoon oli ea mohloaare
- Letlobo la rosemary, letsoai, pepere.
Litokisetso
Khaola konofolo. Tsamaisa likhoho tse nang le konofolo le linoko metsotso e 30. Khaola mokopu le apole ka likotoana ebe u li beha ka sejaneng se sa cheng se tlotsitsoeng ka oli ea mohloaare.
Beha khoho e lokiselitsoeng ka holimo.
Koahela foromo ka lakane ea foil ebe u e romella ka ontong ka metsotso e 35, e futhumetse ho likhato tse 180. Ho loketse ho ja sejana se nang le karolo ea raese e phehiloeng e sootho.
Paseka ea Shrimp
Lisebelisoa:
- 300 g ea pasta e felletseng ea lijo-thollo;
- Li-shrimp tsa 200 g;
- Halofo ea eiee;
- Clove ea konofolo;
- Litamati tse 2;
- 1 tablespoon oli ea mohloaare
- Motsoako oa pelepele, letsoai leoatleng.
Litokisetso
Khabeloa chop ea onion le konofolo, Fry ka oli ea mohloaare. Kenya litamati tse qhibililoeng le tse khethiloeng. Pheha mongobo holim'a mocheso o tlase metsotso e 10, ebe u eketsa shrimp ho meroho ebe u pheha metsotso e meng e 2. Nako le letsoai le pepere. Pheha pasta ho fihlela al dente mme u hlohlelletse ka mongobo.
Phofo eohle ea phofo e na le fiber e ngata, protheine, livithamini le liminerale. Ke mohloli o motle haholo oa lik'habohaedreite tse rarahaneng, tseo tšebeliso ea tsona e tla khorisa le ho tsitsisa maemo a tsoekere ea mali nako e telele.
Mokgwa o phethahetseng oa lijo tsa motšehare = Protheine e itshetlehileng + Meroho e tlase ea Glycemic
Haeba u ja hantle motšehare, ho ke ke ha ba le linako tsa tlala e matla mantsiboea. Lijo tsa mantsiboea tsa kana kapa tlhapi le meroho e seng ea setache ke mohato o tiileng o lebisang ho motho ea sesefang.
Lifuba tsa kana li kentsoe chisi ea kottage le litlama
Lisebelisoa:
- 1 khoho ea kana;
- 100 g ea chisi ea kottage;
- 50 g ea parsley;
- 0.5 teaspoon khari, letsoai.
Litokisetso
Kopanya chisi ea kottage le linoko, konofolo e khethiloeng le litlama. Hlatsoa 'me u omelle faele, u itšehe ka bolelele le lintho tse nang le chisi e lokisitsoeng ea kottage.
Fokotsa foromo habobebe ka oli ea meroho ebe o chesa metsotso e 25 ka ontong e futhumalitsoeng pele ho likhato tse 200.
Salate e entsoeng ka arugula kapa meroho e meng e makhasi, e fafalitsoeng ka lerotholi la lero la lemone le oli ea meroho, e loketse sejana hantle.
Tilapia le meroho
Lisebelisoa:
- 200 g thapo ea tilapia;
- 400 g ya broccoli e hoammeng;
- Sirilamunu;
- Pepere ea letsoai.
Litokisetso
Linaha litlhapi ka letsoai le pepere, fafatsa ka lero la lemone ebe u li beha ka sejaneng sa ho baka se tlotsitsoeng. Abela meroho e hoammeng ho potoloha litlhapi. Kenya foromo ka ontong e futhumetseng pele ho likhato tse 190, pheha metsotso e 25.
Lenane la glycemic le bontša hore na tsoekere e maling e eketsehile hakae kamora ho ja lijo tse itseng.
Lijo tse nang le index e phahameng ea glycemic li etsa hore ketane e itšoare hantle 'meleng: ha boemo ba tsoekere bo phahama, leqhubu le hlahisa insulin haholoanyane. Mefuta e phahameng ea insulin e tsosa takatso ea lijo, e lebisitsoeng haholo-holo lijong tse nang le lik'habohaedreite tse potlakileng.
Li-dessert tse monate ka ho fetisisa
Boholo ba litšitiso tsa lijo bo bakoa ke ho hana lipompong ka matla. Haeba u ja lik'habohaedreite tse liehang ho lekana, tlhoko ea li-dessert e tla sala feela maemong a kelello. Mme lipompong tse tlase tsa khalori tse tsoang chisi ea kottage, litholoana tse monate le litlolo tsa tlhaho li tla thusa ba theohang boima ba 'mele.
Ice cream ea banana le curd
Lisebelisoa:
- Libanana tse 2;
- 250 g ea chisi ea kottage e nang le mafura a seng ho feta 5%;
- 1 cocoa ea teaspoon
Litokisetso
Khaola libanana ka likotoana ebe u emisa. Fetisetsa litholoana ho blender, eketsa chisi ea kottage le cocoa, otla ka lebelo le phahameng. Beha lijo tse tsoekere sehatsetsing ka lihora tse 2.
Cottage chisi casserole le cherries
Lisebelisoa:
- 200 g ea chisi ea kottage e nang le mafura a 2%;
- Li-cherries tse 20 tse hoammeng;
- 3 tablespoons ea phofo ea raese;
- Mahe a 2;
- 3 tablespoons ea yogurt ea tlhaho;
- Metsi stevia ho latsoa.
Litokisetso
Preheat oven ho likhato tse 180. Arola makhooa ho li yolk. Otla makhooa a etsa foam e matla. Kopanya chisi ea kottage, stevia, yolks, yogurt le phofo, ka hloko eketsa makhooa a shapuoa.
Fetisetsa halofo ea boima ka hlobo ea silicone, beha ciliegia le hlama e setseng ka holimo. Bake ka metsotso e 30; ha u sebeletsa, casserole e pholileng e ka fafatsoa ka phofo ea lebese e besitsoeng.
Li-recipe tsa video
Malebela a ho theola boima ba 'mele
Ho fokotsa boima ba 'mele ka katleho, o tlameha ho latela melao-motheo e bonolo.
- Se ke oa ja mochineng. Fetola lijo tsa hoseng, lijo tsa motšehare kapa tsa mantsiboea moetlo oa boikhathollo le kelello.
- Noa khalase ea metsi a hloekileng halofo ea hora pele ho lijo
- Ho rera meralo le ho reka lijo tse phetseng hantle esale pele.
Se ke la lebala ka lipapali. Haeba u ipehela moeli phepong, empa u phela bophelo bo lutseng, ho theola boima ba 'mele ho ke ke ha hlaha ka lebaka la pokello ea mafura, empa ka lebaka la boima ba' mele oa mesifa. Ka hona, ho bohlokoa ho kenella ho ikoetlisa le ho eketsa ts'ebetso ea hau ea letsatsi le letsatsi.