Seneke le thuso keletso le dikgetho

Tletseng lijo tsa hoseng - ea ka tšebetso tloaelehileng ea tebeletso ea 'mele ea letsatsi lohle. Empa ba bangata ha ba na nako ea ho ja lijo tsa hoseng ka lebaka la mosebetsi thata hore hampe ama tshebetso sebetsa: mala o qala ho rumble, 'me a ikutloa a tlala etsa jang lijo nang molemo phepong. Seneke, bophelo bo botle le monate - sena ke seo ka pholosoa khaello ea phepo mosebetsing. Ka tlaase mona ho lijo tse etselitsoeng liqhobosheane ka livithamine le liminerale hore e ka sebediswa e le seneke ka ho sa hlokahale hore tšoenyeha ka ponahalo ea boima ba 'mele ho feteletseng.

Mofuta ofe lijo ha lia lokela ho sebelisoa e le seneke ka

Crisps, buns, 'hotdogs, shawarma le burgers - tsohle nkoa kotsi lijo e bakang botenya le bophelo bo botle mathata a. Ba na le e ngata ea mafura le lik'habohaedreite tse ngata tse, e leng kena 'mele, a etsa hore e hlophisitsweng, lisele tse mafura, e leng o ile etsa hore ho nona, pelo le mafu a vascular.

ditshwara-moya Useful mosebetsing lokela ho:

• Kgothaletsa tshilo ya dijo e tloaelehileng.
• Lefisa eneji, le batho ka letsatsi lohle.
• Ho khotsofatsa tlala.
• Ba tlase khalori.

Ho ke ke ha hlokahala hore le sieo ka ho feletseng ka mafura snacking le lik'habohaedreite, boemo feela - ba lokela ho ba le nepahetse.

Cottage chisi

Sena se betse lebese sehlahiswa - le bophelo bo botle, monate seneke. Ho e na le protheine casein, kapele ananelang 'mele. K'halsiamo tse Curd ka, le liphello tse molemo ka dinama tse nyenyane tse lesapo, tiisa puso le ho fepa ba.

Ka lebaka la 'nete ea hore Cottage chisi leng mafura a liphoofolo, e nkoa e le sehlahisoa nang le phepo. Ha ho hlokahale ho reka Cottage chisi, chisi curds - hangata e le ka le tsona molemo, mafura nepahetse lebese li nkeloa sebaka ke e tlase boleng meroho (palema, rapeseed oli), a etsa hore indigestion.

Undershot, le thuso 'me le phepo e ka kenyeletsa Curd hammoho le meroho, litholoana kapa litlama. Lik'hilojule dikgerama 100 tsa mafura Cottage chisi ke 230-240 kcal.

bohobe

crispbreads monate ke o babatsehang seng ho fapana bohobe le gommaspugna. Khalori ba na hoo e ka bang ho tsoana le ho bohobe, empa ntse e le lintho tse ngata e molemo haholoanyane. Potlako khotsofatsa tlala hao, ha ho kotsi bophelo bo botle, thusa bohobe. Useful seneke thata ho nahana ntle sehlahiswa sena, e leng e entsoe ka faeba le motsoako, -amino acid, le litlheferetsi, livithamine le liminerale.

Ha a khetha Breads, o lokela ho hlahloba ka hloko sephutheloana seo, joalokaha ba bang ba bahlahisi ka ikentseng sehlahisoa le thuso hangata rekiswa motoseghe halikiloeng, ho enneng tatso le linoko le o bolokang. Mahobe e molemo ka ho fetisisa ke ena:

• Multizernovye (khalori - 300-350 kcal ka dikgerama 100).
• Koro le buckwheat (250-280 kcal ka dikgerama 100).
• ea lijo-thollo kakaretso (280 kcal ka dikgerama 100).

Haeba hona joale ka ho hlophisoa ha phofo Breads, tomoso, botoro kapa margarine e, ka nako eo reka joalo sehlahiswa ke ha le ba bohlokoa e, hobane ho sebelisoa ha eona ka lijo ke ke tlisa ntle leha e le efe.

muesli

Seneke, bophelo bo botle le phepo - motsoako oa linate, lijo-thollo le litholoana omisitsoeng. Muesli ka tlala metsi thota, lebese, kefir, ka yogurt, lero ho tswa ho sehlahiswa sena ke ke ba feta. Boleng lijo-thollo ba le lijo-thollo, tse ling mefuta e sa linate, le ditholwana omisitsoeng.

Ke habohlokoa ho hlokomela hore ditshwara-moya molemo bakeng sa ho lahleheloa ke boima ba 'mele ha baa lokela ho entsoe ka lijo-thollo le phahameng tsoekere dikahare (lihlahisoa le mahe a linotši makotomane benyang). Hape sa kgothaletswa bakeng sa ho sebelisoa ka tlatselletsa reconstituted lero, tranelate litloebelele le bolila tranelate. Ka karolelano lik'halori 100 g, - 360 kcal.

kefir

sehlahisoa se seng lebese, ho hang ha e tlaasana ho Curd ka. Tshebediso ya ka yogurt thusa ho felisa chefo ho tloha 'mele, ho matlafatsa marako a sejana. Seno hloekisa le mantle a, o na le maikutlo a le phello laxative, e babatsehang hanong takatso ea lijo.

Khalori 100 g, ba ka yogurt o itšetlehile ka ho feletseng ka dikahare tsa lona mafura:

• 1 le 1.5% - ho tloha 40 ho ea ho 45 kcal.
• Mafura a tlase - 30 lik'hilojule.
• Maiketsetso ka yogurt - 60 ho ea ho 70 kcal.
• 2 le 2,5% - ho tloha 50 ho ea ho 55 kcal.
• 3.2% - 56 kcal.

Ho itšetlehile ka hore moetsi le feedstock khalori sehlahiswa e ka fapana.

lihlahisoa le thuso ya ho seneke ho: litholoana le tholoana omisitsoeng

Batho ba ho shebella boima bona, litsebi li nkhothaletsa ntlo ja litholoana le monokotsoai, ka hammoho le ditholwana omisitsoeng. Tsena li akarelletsa:

• Lifeiga (56 kcal / 100 g). E thusa ho loana le botenya, ho eketsa mesebetsi le ho sireletsa ea 'mele.
• Liapole (52 kcal / 100 g). Ditholwana ruileng le litlheferetsi, tse ntlafatsa tshilo ya dijo le livithamine le acid manyolo.
• Libanana (89 kcal / 100 g). Libanana li mohloli oa lijo tsa mesifa na le 20% ea e hlokahalang ea letsatsi le letsatsi ea divithamini tsa sehlopha B, le vithamine C.
• Liphaenapole (50 kcal / 100 g). E na le ntho e bromelain, ho kgothaletsa absorption e potlakileng ea liprotheine.
• Kuraga (241 kcal / 100 g). Ho sa tsotellehe khalori phahameng, apricots omisitsoeng e leng tsa bohlokoa ditholwana omisitsoeng. E kgothaletswa ho sebelisa bakeng sa batho ba nang le lefu la tsoekere. Dintho kenyelelitsoe sebopeho sa eona, e tlosoa 'mele oa k'holeseterole feteletseng, e leng ntlafatsa ea ka tšebetso ea lijana pelo le mali.
• Cherry (50 kcal / 100 g). Ja frutos stabilizes le mala.
• Blackcurrant (56 kcal / 100 g). Black litholoana ruileng vithamine C, currants sebedisa seneke kgothaletsa sireletsehile maloetseng ana.

Variants le thuso snacking ka ho fapane ka a lakatsa ka ho kopantswe tholoana e le a hloekileng le ea monokotsoai le omisitsoeng. Nuts eketsa ka tholoana salate, lumella ho khotsofatsa tlala ka potlako.

meroho

Fresh meroho ka linako tse itseng, ka bobeli ba ka e le sejana ka thoko kapa e le salate ka, o phethahetseng bakeng sa snacking. Ba na le tlaase dikahare khalori, ba ntlafatsa ka faeba le divithamini. Ho itlosa bolutu ka monna menu ya lokela ho hakaalo kenyeletsa le thuso ea limela ditshwara-moya.

Bakeng sa boima ba 'mele le ntlafatso bophelo e kgothaletswa ho sebelisa meroho e latelang:

• Yam (86 kcal / 100 g).
• Broccoli (34 kcal / 100 g).
• Tšoeu hop (25 kcal / 100 g).
• Tamati (18 kcal / 100 g).
• Eggplant (25 kcal / 100 g).
• Likomkomere (16 kcal / 100 g).
• Radish (19 kcal / 100 g).
• Radish (32 kcal / 100 g).
• Carrot (41 kcal / 100 g).
• Pepere (20 kcal / 100 g).

Hammoho le meroho ka 'na ba meroho leha e le efe. Parsley, dill mane na, cilantro - kaofela ha bona ba ruileng antioxidants le divithamini, ho sebelisa ha bona ho ntlafatsa letlalo, moriri, manala, e na le phello ho tsosolosa 'mele.

diresepe

Mini-lijo, Salads leseli le lijana a chesang ho le bonolo ho lokisa, ba ka ho toba le ka taba ea metsotso. Useful ditshwara-moya, diresepe ho thathamisitsoe ka tlaase mona, u ka pheha mosebetsing ka lijo tsa motšehare, 'me lapeng.

Feela caveat - lihlahisoa e lokela ho feela ka sebelisoa a hloekileng, tse mafura rarollela sitoa ho li ekeletsoa.

Bohobe le tranelate chisi

Bakeng sa ba lokisetsa ho ea tlaase-mafura ditshwara-moya Cottage chisi hloka, kaofela Breads ea lijo-thollo, 'me litlama (parsley, chives le konofolo). Chisi Remix le meroho, bo itokiselitse Remix jala ka bohobe.

Ka risepe ena, u ka fetola metsoako le hlahisang metsoako e ncha. Haeba u eketsa ea Cottage chisi le tamati hasesaane le pepere, ebe fumana esita le tastier seneke.

Disementshisi ka khoho

Seneke, bophelo bo botle le phepo - sandwich tsa bohobe poone le meroho le phehiloeng khoho ea matsoele. Nama ke molemo ho lokisetsa esale pele pele ho sebetsa. 2 likotoana nyenyane ea bohobe ho beha sliced, beha banyalani ba bang ba na le dilae di likomkomere, le letsoai banyenyane le fafatsa e nang le litlama. Haeba a lakatsa, disementshisi ka thabisa ka ontong ka microwave e.

Quick motoho

Oat kapa buckwheat flakes ho le bonolo ho lokisetsa. Lekane ho tšela ba kenya senoelo, tšela metsi a belang, 'me ka mor'a metsotso e seng mekae e feletseng loketse monate seneke, e le thuso' me le phepo. The motoho ka eketsa litholoana, linate le litholoana omisitsoeng, hammoho le eteni ya botoro sebele.

U se ke ua reka tsa phutheloa motoho lijo, hobane hangata ho ntlafatsa tatso le keketseho e raka, athe bophelo ba eketsa emulsifiers, stabilizers, flavorings le colorings.

Salate "Selemo"

Ho lokisetsa lijo tla hloka:

• 1 likomkomere.
• Asene hop - 50 g,
• Halofo ea lihoete kakaretso (ka go tlhaolega mocha).
• Tala eiee.
• Ka oli ea mohloaare ho apara.
• Letsoai ho latsoa.

Likomkomere khaola ka e hlobolisa, lihoete grate, kopanya le hop tsohle, eketsa ea onion, e leng oli e nyenyane le letsoai.

Disementshisi ka tlhapi

Bakeng sa disementshisi molemo ho sebelisa tlhapi oli e ngata tsa salmon, litlhapi tsa salmon kapa trout. Fish fillets apare rye bohobe le beha holim 'a lettuce kapa likomkomere dilae. Quick, monate le ba ruileng seneke e loketse.

Cocktail ea ka yogurt le ba banana

Lapeng le mosebetsing ka seneke khanya e ka ba molemo ho sebelisa amorph motheong oa kefir. seno e bonolo haholo: dilae, banana ba kenngoa ka khalase e le e sithabetseng ka blender, ka nako eo eketsa hore ba khalase ea ka yogurt tlase mafura le pinch ea sinamone. Tsohle ka ho phethahetseng tsoakileng.

Mosebetsing, ka nako ya khefu hao ja lijo tsa motsehare, o ka setoto le ba banana le fereko kapa khaba le kopanya le monate ka yogurt. Mantsoe a tsoanang e tla hopotsa ka yogurt. The amorph ha ho hlokahala hore ho eketsa tsoekere - ka lebaka la sweetness ea banana makhasi ao seno tla hanyenyane monate.

tholoana salate

U ka kopana mofuta ofe kapa ofe litholoana, bobeli ba o khathollang le omisitsoeng.

Omisitsoeng apricots hlatsoa le khabeloa chop. Apple lekhapetleng, khaola ka e hlobolisa le kopanya le apricots omisitsoeng, eketsa lihoete grated. Salate apara le monate ka yogurt tlhaho kapa tlase mafura bolila tranelate.

Tse peli tse kholo, banana khaola ka dikotwana tse nyane, kopana le lifeiga hasesaane le tšela kopi halofo ea ka yogurt. Lifeiga fa tatso le sejana le monko ea Bochabela.

maiketsetso Granola

Maiketsetso Granola ke phela hantle haholo 'me tastier feta lebenkeleng reka.

Lethathamo la metsoako:

• Oatmeal - 1 senoelo.
• Buckwheat breakable - 1 senoelo.
• Banana - 1 PC.
• Apple - 1 PC.
• linate hasesaane (lialmonde, walnuts) - 100 g,
• Hasesaane omisitsoeng litholoana (apricots, lifeiga, morara o omisitsoeng kapa faolang) - 100 g,
• Omisitsoeng Pineapple (candied litholoana) - 50 g,

Apple grate, banana boat setoto le fereko e. Fruit Remix ka sekotlolo e nang le litholoana tse omisitsoeng, candied litholoana, linate, buckwheat le Hercules flakes. Motsoako sephetho le e ho phethahetseng otlolla matsoho a hao. Ebe larileng ka ho baka le pampiri ho baka le ho beha eona ka lijo-thollo lera se fetang 1.5 di emetse disentimitara. Beha ka ontong le chesa ho tlola, ka ¹⁸⁰ ° C ho fihlela ka Browning holimo. Tabeng ena, ka hare le sejana e lokela ho ba le bonolo 'me hanyenyane le mongobo. muesli loketse, ha e ntse e le e chesang, khaola likoto tse 'maloa.

Joalokaha eka ke ka tse ngata e molemo diresepe ditshwara-moya, o ka boela fetola metsoako. Eketsa tholoana u li ratang, sebelisa tse fapa-fapaneng e khōloanyane ea lijo-thollo, di itiretseng.

Meroho shawarma khoho letsoele

sejana Sena ke phethahetseng bakeng sa batho ba ratang nama shawarma, empa joale ho ea pele ho ja le ke ke khona joalo gastronomic menyaka.

List of lihlahisoa:

• Lavash - 1 PC.
• Tamati - 2 likhomphutha.
• Salate - 1 lakane.
• Khoho letsoele (phehiloeng) - 100 g,
• Meroho - para ea sprigs ea dille le parsley, 2 eiee masiba.
• Tlase mafura a Cottage chisi - 1 thispone.
• Pepere le letsoai - ho latsoa.

Tamati khaola ka a na le dilae, nako ka letsoai le pepere. Salate le sehiloeng nama ka hlobolisa, ratha le meroho. Lakane ea lavash kirisi le chisi, ka nako eo holimo le meroho, ea matsoele, lettuce le litlama. Tlatsweng evenly fetang tortilla, ka nako eo la ka ka Pita moqolo le arola ka likarolo tse ling.