Boholo ba litsebi tsa phepo ea phepo ea mehleng ea kajeno ba fihletse qeto ea hore molao o tloaelehileng ho batho bohle ba fokolang - ho se je ka mor'a 6 mantsiboea, ha e le nnete. Nako e telele ea ho itima lijo , e tsoang lijong tse joalo, e lebisa liphellong tse mpe tsa bophelo bo botle. Ka hona, u se ke ua fana ka lijo tsa motšehare ho sera, ka ho lahleheloa ke boima feela u hloka ho khetha lipepe tse nepahetseng bakeng sa lijo tsa motšehare.
Li-recipe bakeng sa lijo tsa motšehare ka ho theola boima ba 'mele
Lijo tsa motšehare li lokela ho ba 20-30% ea bohlokoa ba calorific ea lijo tsohle tsa letsatsi le letsatsi. Ho itšetlehile ka mofuta oa lijo kapa mokhoa oa ho lahleheloa ke 'mele, u ka khetha protheine kapa protheine-carbohydrate bakeng sa lijo tsa motšehare. Bakeng sa ho lahleheloa ke boima, protheine ea bohlokoa ka ho fetisisa ke lijo tsa mantsiboea, li-direpe tse akarelletsang nama e bonolo le litlhapi, lijo tsa leoatle, mahe, lebese le lihlahisoa tsa lebese.
Ho na le mefuta e mengata ea diresepe bakeng sa lijo tsa motšehare bakeng sa ho lahleheloa ke boima bo thehiloeng ho chate ea chate, eo boholo ba eona e leng bolelele haholo, ho tsoa koung ea chate e nang le litholoana, litlama kapa yogurt ho li-casseroles tse monate.
Casserole ho tswa ho kottage chisi le lipalesa
Lijo:
- Chisi ea cottage ke mafura a tlase - 200 g;
- lehe le tsoeu - sekoahelo se le seng;
- li-prunes tse se nang li-pips - li-5-6 pcs.;
- letsoai, tsoekere, mahe a linotsi - ho latsoa.
Litokisetso
Lokolla phoka, o lula a omme haholo. Nkhono ea matlo le li-prunes li tšela ka blender. Kenya protheine. Boima ba li-cottage cheese bo kenngoa ka hlobo ebe bo kenngoa ka pele ho likhato tse 180 tsa ontong. Bake ka metsotso e 25-30.
Protein Pizza
Lijo:
- makhooa a mahe - li-pcs tse 8;;
- khalase ea koro - 1 tbsp. khaba;
- grated e khalori ea cheese (Parmesan) - 3 tbsp. likhaba;
- Meroho (ntle le litapole) le linoko - ho latsoa.
Litokisetso
Meroho (lihoete, k'habete e tšoeu kapa li-cauliflower, kohlrabi) pheha kapa li chese. Li-proteine li otloa ka letsoai, linōko le letsoai. Liprotheine li tšela motsoako ka sejana 'me li kenngoa ka microwave ebe li kenya mocheso ka likhato tse 600, nako ea metsotso e 5. Ka holim'a liprotheine tse halikiloeng li ne li tšela meroho e halikiloeng, e fafatsoa ka grated chisi holimo.
Lijo tse tlaase tsa khalori e tlaase bakeng sa tahlehelo ea boima ba 'mele - okroshka ka kefir
Lijo:
- phehiloeng ka khoho ea khoho - 50 g;
- radish - 5-6 likotoana;
- likomkomere - likotoana tse peli;
- lehe - sengoathoana se le seng;
- Koliflower e phehiloeng - 100 g;
- garlic cloves, eiee e tala le meroho e makhasi;
- kefir e tlaase haholo.
Litokisetso
Khaola li-fillets ka li-cubes tse nyane, khaola meroho ka likotoana. Tšela motsoako ka kefir, letsoai le kopanya. Haeba ho lakatseha, tamati le litapole tse phehiloeng li ka kenyelletsoa ho risepe, empa ha ho ratehale ho sebelisa meroho bakeng sa lijo tsa motšehare.