O batla ho theola boima ba 'mele kapele? Lijo tsa Sopho ea Khabeche feela seo u se hlokang! Ka mokhoa ona oa ho ja, o ka lahleheloa ke li-kilos tse 7 ka matsatsi a 5 feela.
Na ha ho monate? Ho ja sopho ea k'habeche feela ka matsatsi a 7 ho ka bonahala ho se monate haholo. Leha ho le joalo, ha ua tlameha ho noa sopho ea k'habeche feela. Ho boetse ho na le litholoana, meroho le liprotheine moralong oa lijo ho etsa hore metabolism ea hau e sebetse.
Lijo tsa Sopho ea KhabecheNtho ea bohlokoa ka ho fetisisa ea lijo tsena ke hore e u thusa hore u lule u le mafolofolo, u le mahlahahlaha 'me lijo tsena li na le botsoalle.
Empa hopola, moralo ona oa lijo ha o khothalletsoe bakeng sa tahlehelo ea boima ba nako e telele. Ha e le hantle, tšireletso ea hau ea ho itšireletsa mafung e ka 'na ea fokola ka mor'a ho ja lijo. Ho na le lintho tse ngata tseo u lokelang ho li tseba ka lijo. sehloohong "recipe ea ho ja sopho ea k'habeche", "lenane la lijo tsa k'habeche", "lijo tsa moroho li boima bo bokae", "recipe e fokolisang ea sopho ea k'habeche" ho tla buisanoa ka lihlooho.
Lijo tsa Sopho ea Khabeche ke Eng?
Lijo tsa Sopho ea KhabecheKe moralo oa lijo o fanang ka tahlehelo ea boima ba nakoana. Morero ona o bonolo oa ho ja le halofo ea hora ea boikoetliso e sebetsa hantle ka lenaneo le tloaelehileng la ho theola boima ba 'mele ho feta ho fufuleloa ka likhoeli.
Ho sesa ka Sopho ea Khabeche
Lijo tsa Sopho ea KhabecheE fokolisa 'mele ka ho qala ho chesa mafura. Lijo tsena li thibela ho ja lik'halori 'me li qobella' mele ho sebelisa mafura e le mohloli oa matla.
Thepa e phahameng ea fiber le khalori e tlase (100 cal per 20 grams of sopho) sopho ea k'habeche moralong oa lijo hangata e laeloa ho bakuli ba batenya. e tšohloa ka tlase Leano la lijo tsa sopho ea k'habeche ea matsatsi a 7U ka boela ua theola boima ba 'mele ka ho e latela.
Lenane la Lijo tsa Sopho ea Khabeche ea Matsatsi a 7
Moralo oa lijo tsa sopho ea k'habecheHo na le liphetolelo tse fapaneng tsa. U tlameha ho khomarela chate e tiileng ea lijo bakeng sa nako ea matsatsi a 7. Sopho ea k'habeche ke motsoako oa mantlha 'me e tlatsitsoe ka lijo tse ling ho khotsofatsa litlhoko tsa hau tsa phepo.
LETSATSI LA 1: Litholoana Feela
Metsi a futhumetseng ka pete ea halofo ea lemone hoseng haholo
lijo tsa hoseng
Apple, Orange, Kiwi joalo-joalo. Ja litholoana tse kang (ntle le libanana)
Mantsiboea
Sopho ea k'habeche + 1 perekisi
seneke
1 liapole
Lijo tsa mantsiboea
Sopho ea k'habeche + 1 sekotlolo se senyenyane sa melon
Oli: Oli ea mohloaare, oli ea bran ea raese, oli ea peo ea hemp, oli ea linseed, oli ea soneblomo, botoro le peanut butter.
Linate le Peō: Peo ea mokopu, peo ea folaxe, lialmonde, walnuts le makotomane.
Litlama le Linoko: Makhasi a coriander, parsley, rosemary, thyme, dill, cardamom, pepere e ntšo, sinamone, fenugreek, kumine, safrone, garlic, ginger, turmeric powder le bay leaf.
Lijo: Tee e tala, tee e ntšo, kofi e ntšo, tee ea litlama, lero le lecha le metsi a kokonate.
Lijo Tseo U Lokelang ho li Qoba
Litholoana: Banana, mango, morara, cherry le papaya.
Meroho: Litapole le litapole.
Lijo-thollo: Mefuta eohle ea lijo-thollo, ho kenyelletsa le raese e sootho le oats.
Oli: Mayonnaise, margarine le oli ea limela.
Linate le Peō: Li-cashews.
Lino : Joala, lero la litholoana tse pakiloeng
Lisoso: Ketchup, chili sauce, soy sauce, mayonnaise
Qetellong ea letsatsi la pele
Qetellong ea letsatsi la pele, u tla ikutloa u le bobebe 'me u tla ikutloa u le motle haholo. Limatlafatsi tse tsoang litholoana le sopho ea k'habeche li tla boloka matla a hau a phahame letsatsi lohle 'me u tla lebella letsatsi la 1 la lijo.
LETSATSI LA 2: Meroho Feela
Hoseng ha tee e sa tsoetsoeng kapa e tsoekere e tala kapa e ntšo
lijo tsa hoseng
Spinach kapa rantipole smoothie
Mantsiboea
Sopho ea k'habeche le meroho e mengata kamoo u batlang (ntle le lierekisi, poone le meroho e meng ea starchy)
seneke
Sejana se senyenyane sa likomkomere kapa rantipole
Lijo tsa mantsiboea
Sopho ea k'habeche + broccoli e halikiloeng le asparagus
Oli: Oli ea mohloaare, oli ea bran ea raese, oli ea peo ea hemp, oli ea linseed, oli ea soneblomo, botoro le peanut butter.
Linate le Peō: Peo ea mokopu, peo ea folaxe, lialmonde, walnuts le makotomane.
Litlama le Linoko:Makhasi a Coriander, parsley, rosemary, thyme, dill, pepere e ntšo, sinamone, fenugreek, kumine, safrone, garlic, ginger, turmeric powder le bay leaf.
Lijo: Tee e tala, tee e ntšo, kofi e ntšo, tee ea litlama, lero le lecha
Lijo Tseo U Lokelang ho li Qoba
Meroho: Litapole le litapole.
Litholoana: Khaotsa ho ja litholoana tsohle kajeno.
Lijo-thollo: Qoba mefuta eohle ea lijo-thollo, ho kenyelletsa le raese e sootho le oats.
Oli: Avocado, oli ea safflower, oli ea poone le oli ea cottonseed.
Linate le Peō: li-cashews
Lijo: Joala, lero le pakiloeng
Lisoso: Ketchup, chili sauce, soy sauce, mayonnaise
2.Bofelong ba Letsatsi
Lokisetsa lijo tse bobebe le lijo tsa hoseng ka likarolo tse phetseng hantle tsa meroho. Hobane meroho e na le fiber e ngata ea lijo, bophelo bo botle ba mala a hau bo tla ntlafala.
Joale letsatsi la 2 le felile ka katleho, u tla be u itokiselitse letsatsi la 3.
LETSATSI LA 3: Litholoana le Meroho
Metsi a futhumetseng a nang le lero la lemone hoseng le khaba e le 1 ea mahe a linotsi a tlhaho
lijo tsa hoseng
Orange, apole le lehapu smoothie
kapa
Kharenate le rantipole smoothie
Lijo tsa mots'eare
Sopho ea k'habeche ntle le meroho e nang le starchy
Litholoana: Kiwi, lehapu, lehapu, plum, kharenate, fragola le phaenapole.
Oli: Oli ea mohloaare, oli ea bran ea raese, oli ea peo ea hemp, oli ea linseed, oli ea soneblomo, botoro le peanut butter.
Linate le Peō: Peo ea mokopu, peo ea folaxe, lialmonde, makotomane, makotomane le makotomane.
Litlama le Linoko: Makhasi a coriander, parsley, rosemary, thyme, dill, pepere e ntšo, sinamone, fenugreek, kumine, safrone, garlic, ginger, turmeric powder le bay leaf.
Lijo: Tee e tala, tee e ntšo, kofi e ntšo, tee ea litlama, lero le lecha
Lijo Tseo U Lokelang ho li Qoba
Meroho :Litapole, litapole tse monate le radishes.
Litholoana: Mango, morara o motala, morara o motšo le pere.
Lijo-thollo: Qoba mefuta eohle ea lijo-thollo.
Oli:Margarine, safflower oli, oli ea poone le oli ea cottonseed.
Linate le Peō: li-cashews
Lino :Joala, lero le pakiloeng
Lisoso: Ketchup, chili sauce, soy sauce, mayonnaise
3.Bofelong ba Letsatsi
3.Qetellong ea letsatsi u tla utloa liphetoho tse bonahalang 'meleng oa hau. U ka 'na ua ba le takatso e feteletseng ea lijo tsa mantsiboea. Etsa bakeng sa eona ka khalase ea lebese la botoro.
Letsatsi la 3 le felile ka katleho. Itokisetse letsatsi la 4 haeba u hlile u batla ho shebahala hantle.
4.LETSATSI: Banana le Lebese
Tee ea hoseng e tala kapa e ntšo e nang le lero la lemone
lijo tsa hoseng
1 banana le 1 khalase ea lebese
Lijo tsa mots'eare
Sopho ea k'habeche ntle le meroho ea starchy
seneke
Banana milkshake
Lijo tsa mantsiboea
Sopho ea k'habeche le kopi e le 'ngoe ea yogurt e nang le mafura a tlaase
Lebese : Lebese, lebese la botoro le yogurt e mafura a fokolang.
Oli: Oli ea mohloaare, oli ea bran ea raese, oli ea peo ea hemp, oli ea linseed, oli ea soneblomo, botoro le peanut butter.
Linate le Peō: Peo ea mokopu, peo ea folaxe, lialmonde le makotomane.
Litlama le Linoko: Makhasi a Coriander, parsley, rosemary, thyme, dill, pepere e ntšo, sinamone, fenugreek, kumine, safrone, garlic, ginger, turmeric powder le bay leaf.
Lijo: Tee e tala, tee e ntšo, kofi e ntšo, tee ea litlama, lero le lecha.
Lijo Tseo U Lokelang ho li Qoba
Meroho : Litapole, litapole tse monate le radishes.
Litholoana : Mango, morara o motala, morara o motšo le pere.
Lijo-thollo :Qoba mefuta eohle ea lijo-thollo.
Oli: Margarine, safflower oli, oli ea poone le oli ea cottonseed.
Linate le Peō: Li-cashews, walnuts le linate tsa macadamia.
Lijo: Joala, lero le pakiloeng
Lisoso: Ketchup, chili sauce, soy sauce, mayonnaise
4.Bofelong ba Letsatsi
Qetellong ea letsatsi la 4, batho ba bang ba ka 'na ba ikutloa ba khathetse. Monotony oa lebese, banana le sopho ea k'habeche e ka etsa hore u jeoe ke leano la hau la lijo.
Empa ha u sheba ’mele oa hao ka seiponeng, u tla fumana hore mathata a mang aa sebetsa. U se ke oa nyahama. O tsamaile hole. Nka matsatsi a seng makae ho fihlela boima boo u bo batlang.
Joale ha re feteleng pele ho letsatsi la 5, le leng la matsatsi a monate ka ho fetisisa a moralo ona oa lijo.
LETSATSI LA 5: Nama le Tamati
Metsi a futhumetseng a nang le halofo ea sirilamunu hoseng haholo
lijo tsa hoseng
Tamati, celery smoothie
Kapa
Lean Bacon le lero la tamati
Lijo tsa mots'eare
Sopho ea k'habeche
seneke
Tamati, rantipole le coriander leaf smoothie
Lijo tsa mantsiboea
Sopho ea k'habeche, nama ea khomo e halikiloeng le salate ea tamati
Litholoana: U se ke ua ja litholoana letsatsing lena.
Liprotheine: Nama ea khomo, matokomane, letsoele la khoho, tlhapi ea salmon, li-mushroom le linaoa.
Oli: Oli ea mohloaare, oli ea bran ea raese, oli ea peo ea hemp, oli ea linseed, oli ea soneblomo, botoro le peanut butter.
Linate le Peō: Peo ea mokopu, peo ea folaxe, lialmonde le makotomane.
Litlama le Linoko: Makhasi a Coriander, parsley, rosemary, thyme, dill, pepere e ntšo, sinamone, fenugreek, kumine, safrone, garlic, ginger, turmeric powder le bay leaf.
Lijo: Tee e tala, tee e ntšo, kofi e ntšo, tee ea litlama, lero le lecha.
Meroho: Litapole, lierekisi tse tala, poone e monate le litapole.
Litholoana :Mango, morara o motala, morara o motšo le pere.
Oli: Margarine, safflower oli, oli ea poone le oli ea cottonseed.
Lijo-thollo: Qoba mefuta eohle ea lijo-thollo.
Linate le Peō: Li-cashews, walnuts le linate tsa macadamia.
Lijo: Joala, lero le pakiloeng.
Lisoso: Ketchup, chili sauce, soy sauce, mayonnaise.
5.Bofelong ba Letsatsi
Ela hloko ka letsatsi la 5. Ho ja ho feta tekano letsatsing lena ho ama tahlehelo ea boima ba hau le ts'ebetso ea hau. Ha u sebelisoa ka nepo, u tla tlatsa liprotheine tseo u li lahlileng 'me u tla ikutloa u le mafolofolo ho feta letsatsi leha e le lefe la lijo tsena.
Ha re feteleng pele ho letsatsi la 6, letsatsi le hlahlamang leo u ka jang lijo tse ling tse monate.
LETSATSI LA 6: Nama le Meroho
Metsi a futhumetseng a hoseng ka apole le lemon
lijo tsa hoseng
1 sekotlolo sa oats ea meroho
Mantsiboea
Sopho ea k'habeche e nang le nama ea khomo / ea khoho / li-mushroom
seneke
1 khalase ea kiwi le lero la apole
Lijo tsa mantsiboea
Sopho ea k'habeche le nama ea khomo e halikiloeng / sefuba sa khoho / tlhapi
Protheine: Nama ea khomo, matokomane, letsoele la khoho, tlhapi ea salmon, li-mushroom le linaoa.
Oli:Oli ea mohloaare, oli ea bran ea raese, oli ea peo ea hemp, oli ea linseed, oli ea soneblomo, botoro le peanut butter.
Linate le Peō: Peo ea mokopu, peo ea folaxe, lialmonde le makotomane.
Litlama le Linoko: Makhasi a Coriander, parsley, rosemary, thyme, dill, pepere e ntšo, sinamone, fenugreek, kumine, safrone, garlic, ginger, turmeric powder le bay leaf.
Lijo: Tee e tala, tee e ntšo, kofi e ntšo, tee ea litlama, lero le lecha.
Lijo Tseo U Lokelang ho li Qoba
Meroho : Litapole, lierekisi tse tala, poone e monate le litapole.
Litholoana : Mango, morara o motala, morara o motšo le pere.
Lijo-thollo : Qoba mefuta eohle ea lijo-thollo.
Oli: Margarine, mayonnaise, oli ea poone le oli ea cottonseed.
Linate le Peō: Li-cashews, walnuts le linate tsa macadamia.
Lino : Joala, lero le pakiloeng.
Lisoso: Ketchup, sauce ea chili, soy sauce, mayonnaise le tartar sauce.
6.Bofelong ba Letsatsi
Qetellong ea letsatsi la 6, u tla qala ho hlokomela ntlafatso ea sebopeho sa mesifa le matla. 'Mele oa hau o tla shebahala o betliloeng ho feta pele.
Qetellong ho setse letsatsi le leng ...
Letsatsi la bosupa: Raese e sootho, meroho le lero la litholoana tse sa tsoekere
Tee ea sinamone ea hoseng
lijo tsa hoseng
Lero la apole kapa kiwi smoothie
Lijo tsa mots'eare
Raese e sootho, lihoete tse halikiloeng le spinach, le lentile tse phehiloeng.
seneke
Litholoana ntle le liapole kapa libanana
Lijo tsa mantsiboea
Sopho ea k'habeche e nang le li-mushroom tse halikiloeng
Lijo-thollo : Raese e sootho, oats, quinoa le koro e qhetsoeng.
Oli: Oli ea mohloaare, oli ea bran ea raese, oli ea peo ea hemp, oli ea linseed, oli ea soneblomo, botoro le peanut butter.
Linate le Peō: Peo ea mokopu, peo ea folaxe, lialmonde le makotomane.
Litlama le linoko: Coriander, parsley, rosemary, thyme, dill, pepere e ntšo, cardamom, sinamone, fenugreek, kumine, safrone, garlic, ginger, turmeric powder le bay leaf.
Lijo: Tee e tala, tee e ntšo, kofi e ntšo, tee ea sinamone, tee ea litlama, lero le lecha.
Lijo Tseo U Lokelang ho li Qoba
Meroho: Litapole, lierekisi tse tala, poone e monate le litapole.
Litholoana : Mango, morara o motala, morara o motšo le pere.
Oli: Margarine, safflower oli, oli ea poone le oli ea cottonseed.
Linate le Peō:Li-cashews, walnuts le linate tsa macadamia.
Lijo:Joala, lero le pakiloeng.
Lisoso: Ketchup, chili sauce, soy sauce, mayonnaise.
7.Bofelong ba Letsatsi
Kea kholoa u utloile phapang. Ha ua lahleheloa ke boima ba metsi feela, empa hape le mafura. ho ikoetlisa kamehla le moralo oa lijo tsa sopho ea k'habecheO mafolofolo le ho feta ponong ya hao, e leng o mong wa melemo ya ho ikwetlisa
Ha ho khothalletsoe ho latela moralo ona oa lijo ho feta letsatsi la 7th.
Ka mor'a Letsatsi la 7
Moralo oa lijo tsa sopho ea k'habecheKaha ke lenaneo la nakoana la ho theola boima ba 'mele, ha lea lokela ho sebelisoa ka mor'a letsatsi la 7. Ho ja lik'hilojule tse tlaase ka nako e telele ho tla thibela 'mele ho theola boima ba' mele ebe o kena ka mokhoa oa tlala. Sena se ka baka boima ba 'mele.
Ho phomola beke kapa tse peli ho thusa ho senya monotony mme ha ho lumelle 'mele ho ikamahanya le lijo tse nang le lik'halori tse tlaase.
Ha re nahana ka litlhoko tsa letsatsi le letsatsi tsa phepo e nepahetseng, mona ke ea pele mafura a tukang sopho ea k'habeche recipe Ho na le.
Recipe ea Sopho ea Khabeche ea Lijo
Ho bonolo ho lokisetsa sopho ea k'habeche e fokolang. Recipe ke ena…
– Eketsa letsoai le tsoekere ’me u tsoele pele ho belisa meroho.
- Kamora ho tima mocheso, eketsa oli ea sesame, pepere e ntšo le makhasi a coriander.
- Ba batlang ba ka e fetisa ka blender ho e tšesaane.
Melemo ea Lijo tsa Khabeche Soup
tahlehelo ea boima ba 'mele ka potlako
Lijo tsa Sopho ea KhabecheE thusa ho theola boima ba 'mele kapele ka nako e khuts'oane. Ka mokhoa ona oa ho ja, o ka lahleheloa ke li-kilos tse 7 ka matsatsi a 5 feela.
E fana ka matla
Qalong, lijo tsa sopho ea k'habeche E ka etsa hore u ikutloe u fokola 'me u khathetse ka lebaka la chefo le lijo tse entsoeng tse tsoang' meleng oa hau.
Liphello tsena li fapana ka bonngoe 'me qetellong li tla kokobela. Ka letsatsi la bone la lenaneo, u tla ba le keketseho e kholo ea maemo a matla.
Lijo le livithamine
Lijo tsena li u fa lijo tse phetseng hantle ho latela limatlafatsi le livithamine. Hape u na le tokelo ea ho ja litholoana le nama e sa lekanyetsoang. Sena se fa 'mele oa hau matla a bohlokoa a livithamine.
e bonolo ebile e theko e tlase
Lijo tsa Sopho ea Khabeche Ho bonolo ho e latela mme e na le lisebelisoa tse fumanehang habonolo ho motho e mong le e mong. Ha e kenyelle merero e rarahaneng ea lijo kapa li-supplement tsa lijo tse turang.
Ho ikoetlisa ha ho hlokahale. Sohle seo u lokelang ho se etsa ke ho ja litholoana le meroho e phetseng hantle ka sopho ea k'habeche ka matsatsi a supileng.
Lijo tsa Sopho ea KhabecheHo sa tsotellehe taba ea hore e fana ka liphello tse ntle mabapi le ho theola boima ba 'mele, ha e khothalletsoe ke litsebi tsa tlhokomelo ea bophelo. Lijo tsena li ka ba le litla-morao 'me u lokela ho li ela hloko pele u latela moralo oa lijo.
Lijo tsa K'habeche li Kotsi
e bakang tlala
Morero ona oa lijo ha o na mafura a phetseng hantle le lik'habohaedreite tse rarahaneng tse hlokahalang ho khotsofatsa takatso ea hau ea lijo le ho ikutloa u khotše. Sena se ka etsa hore u ikutloe u lapile.
bothata ba khase
Lijo tsa Sopho ea KhabecheHa u ntse u sebelisa sena, bothata ba khase bo ka 'na ba hlaha. Tšebeliso e feteletseng ea meroho e meng e kang k’habeche le broccoli e ka baka khase ’me u ka ’na ua ikutloa u ruruhile.
Kotsi ea mokhathala
Lijo tsena li hloka phokotso e matla ea khalori, e leng se tla etsa hore matla a hau a theohe 'me u ka ba le mokhathala.
Li-carbohydrate le mafura a phetseng hantle ke mohloli oa matla a 'mele ea rona. Ho tlohela limatlafatsi tsena tsa bohlokoa lijong tsa hau tsa letsatsi le letsatsi ho ka etsa hore u ikutloe u robetse ebile u le botsoa letsatsi lohle. U ka 'na ua haelloa ke matla bakeng sa mosebetsi le mesebetsi e meng.
Ho fepa ha hoa lekana
Lijo tsa Sopho ea Khabeche ha e behoe ka tatellano e leka-lekaneng 'me ha e thehiloe melaong ea ho theola boima ba' mele. Ha e lumelle ho noa ho feteletseng ha liprotheine le lik'habohaedreite. Ka hona, u ka 'na ua ba le khaello ea phepo e nepahetseng ha u ntse u latela mokhoa ona oa ho ja.
ho rota kgafetsa
Ho ja sopho le metsi a mangata haholo lijong tsena ho ka etsa hore u ntše metsi ho feta tloaelo. Khabeche ke diuretic ea tlhaho, e etsang hore metsi a tsoe 'meleng oa hau.
Botsoa
Ho tsekela ke tse ling tsa litla-morao tsa lijo tsena.Ho haella ha lik'habohaedreite le mafura lijong ho ka etsa hore' mele o khathale ho fihlela o akheha. Sena se ka phekoloa feela ka ho eketsa lijo tsa khalori.
likotsi tsa bophelo bo botle
Ha se lenaneo la tlhaho la tahlehelo ea boima ba 'mele kaha 90% ea boima bo lahlehileng ke boima ba metsi' me ha bo na mafura. Mafura a eketsehileng a neng a le 'meleng oa hau pele o ja a tla be a ntse a le teng.
Ka lebaka la boleng ba eona bo fokolang ba phepo e nepahetseng, e tla beha 'mele oa hau boemong ba tlala le mokhoa oa ho boloka matla, kahoo e liehe metabolism le ho ba le phello e fapaneng.
Malebela a Lijo tsa Khabeche
- Ha u ntse u le lijong tsena, khetha litholoana tse nang le index e tlase ea glycemic le meroho e nang le limatlafatsi.
– Eketsa mehloli e metle ea liprotheine tse kang likhoaeane le lensisi sophong ea k’habeche ea hao.
- Robala hantle 'me u lumelle boko ba hao hore bo phomole.
- Bakeng sa lino tse ncha tse sa tsoekere.
– Ho ikoetlisa. Phomola, phefumoloha 'me u phomole pakeng tsa boikoetliso.
- Etsa bonnete ba hore u ja nama. E tla fana ka 'mele oa hau ka protheine eo o e hlokang bakeng sa ts'ebetso e ntle ea mesifa. Haeba u sa je nama, u ka ikutloa u fokola. Haeba ho se na nama ea khomo, ja tlhapi kapa khoho.
- Latela lijo tsena ka matsatsi a 7 feela. U se ke ua lelefatsa. E tla fokolisa 'mele oa hau le sesole sa' mele.
– Qoba tai.
- Qoba ho sebelisa li-sweeteners tsa maiketsetso matsatsing ana a supileng.
– Se sebelise letsoai kapa linoko tse ngata ho pheha sopho.
- Qoba ho sebelisa li-avocado, litholoana tse omisitsoeng, phaenapole le mango.
