Basali ba bangata ba batla ho theola boima ba 'mele ka nako e khutšoanyane, eo mekhoa e fapaneng e sebelisetsoang ho eona. Lijo bakeng sa ho lahleheloa ke boima "Likarolo tse supileng" li akarelletsa lijo tse sa tšoaneng tsa mono, tse nkeloang sebaka. Tsena tse fapa-fapaneng li u lumella ho ikutloa hantle le ka katleho ho theola 'mele
Tlhaloso ea "Lijo tse supileng tsa mahlaku"
Mokhoa ona oa ho lahleheloa ke boima o ile oa etsoa ke moruti oa Sweden ea bitsoang Anna Johansson. Ka maikutlo a hae, o ka tlosa boima ba 'mele hang-hang ka thuso ea mono-dijo.
Lisebelisuoa bakeng sa lijo tsa letsatsi le leng le le leng la lijo "Likhalala tse supileng":
- Ba bangata ba thabela taba ea hore ha ho hlokahale hore u bale lik'hilojule.
- Ha o khone ho fetola matsatsi a khethiloeng a matsatsi, hobane a lumellane e le ho qalisa mokhoa oa ho theola boima ba 'mele.
- Letsatsi le leng le le leng, noa bonyane 1.5 a etsang dilitara tse metsi a hloekileng. Ntle le chelete ena, o ka noa tee, infusions le li-decoctions tsa litlama.
- Ha u nahana ka libeke tsa "lijo tse supileng" tsa lijo, ho molemo ho fana ka lijo tse fokolang, tse tla boloka metabolism ka mokhoa o nepahetseng, le ho thibela ponahalo ea tlala.
- Pheha lijo tse lumeletsoeng hantle bakeng sa banyalani ba bang, le ho pheha, ho baka kapa ho senya.
- Ha ho kgothaletswe ho sebelisa mokhoa ona oa ho theola boima ho batho ba nang le bothata ba tsamaiso ea lijo, hammoho le basali ba moimana le ba tlokotsing.
E le tšusumetso e eketsehileng, u ka sebelisa lipalesa tse nang le likhalala tse supileng, tseo u lokelang ho li ngola lethathamo la matsatsi, ebe u li hahola, u thabile ha u ntse u tsoela pele.
Menu bakeng sa letsatsi le leng le le leng ha ho jeoa "Likarolo tse supileng"
Letsatsi la nomoro ea 1 ke litlhapi . Ho lumelloa le mafura a tlaase, le tlhapi e mafura, e ka tlatsitsoeng ka letsoai, linoko le litlama. O ka kenyelletsa tse ling tsa lijo tsa leoatleng ho menu.
Mokhoa oa mehlala:
- lijo tsa hoseng: litlhapi tsa mouoane kapa tse besitsoeng;
- snack: tee;
- lijo tsa motšehare: sopho ea litlhapi;
- snack: tee;
- lijo tsa motšehare: tlhapi e phehiloeng kapa e phehiloeng ka linoko.
Letsatsi la 2 - meroho . Meroho eohle e lumelloa, eo u ka lokisetsang lijana tse fapaneng ho eona, mohlala, sopho, stew, salate, joalo-joalo. E lumelloa ho eketsa letsoai, meroho le linoko. U ka boela ua noa lero la meroho.
Mokhoa oa mehlala:
- lijo tsa hoseng: salate ea meroho;
- snack: lihoete;
- lijo tsa mantsiboea: sopho;
- bohobe bo bobebe: e mong ke meroho;
- lijo tsa motšehare: sesepa.
Letsatsi la 3 - khōhō . Ho molemo ho sebelisa li-fillets, tseo u ka eketsang letsoai le meroho. U ka noa moro oa kana . Lijo tsa letsatsi lena li ja "Li-Petals tse supileng" li shebahala tjena:
- lijo tsa hoseng: steam cutlets;
- snack: tee;
- lijo tsa mantsiboea: sopho;
- snack: tee;
- lijo tsa mantsiboea: khoho e halikiloeng.
Letsatsi la 4 - lijo-thollo . Letsatsi lena le hlokahala bakeng sa ho tsosolosa matla a lekaneng. Limere tse fapaneng, peo, bran, mahobe, joalo-joalo lia lumelloa. Ho bohlokoa ho se sebelise lebese le tsoekere. U ka boela ua noa chai ea sebele le kvass.
Mokhoa oa mehlala:
- lijo tsa hoseng: oatmeal;
- snack: tee;
- lijo tsa motšehare: raese;
- snack: tee;
- lijo tsa mantsiboea: buckwheat.
Letsatsi la nomoro ea 5 - lekhalo . Letsatsing lena, ho phaella keng ea cottage, lijo tsa jese, yogurt, lebese le lihlahisoa tse ling tsa lebese lia lumelloa. Ke habohlokoa hore e be tlase-khalori.
Mokhoa oa mehlala:
- lijo tsa hoseng: li-rolls;
- snack: motsoako oa yoghurt;
- lijo tsa motšehare: chisi ea cottage;
- snack: kefir;
- lijo tsa motšehare: chisi ea ntloaneng le yogurt.
Letsatsi la 6 - litholoana . Letsatsing lena u ka khona ho reka litholoana le monokotsoai. Ha e le lino, li-juice tse hlatsoitsoeng li lumelloa, empa ha li na 2 tbsp.
Mokhoa oa mehlala:
- lijo tsa hoseng: salate e apereng ka lero la lemone;
- snack: lero;
- lijo tsa motšehare: salate;
- snack: liapole;
- lijo tsa motšehare: smoothies.
Letsatsi la 7 - ho laolla . Letsatsing lena, ho hong ho thibetsoe mme o ka noa metsi feela, tala le tee ea litlama. Haeba u tšoeroe ke tlala e kholo, joale 1 tbsp. kefir.
Hopola hore menu ea lijo "Likarolo tse supileng" bakeng sa letsatsi ka leng ke mohlala feela, ke hore, lihlahisoa li ka nkeloa sebaka ke ba bang, empa li lumelloa.