Lijo tse nepahetseng lihlopheng tsa ho ikoetlisa ke tsa bohlokoa, hobane ke phello ea eona e itšetlehileng ka tekanyo e kholo. Ho hlokahala ho tlohela lijo le ho feta ho tsoa tlala 'me u etse lijo tse nepahetseng.
Melao ea motheo le litlhahiso tsa lijo tsa ho ikoetlisa
Lijo li lokela ho ntlafatsoa ka tsela e le hore ho se na lijo tse kotsi ho menu, empa ka nako e le 'ngoe ho ne ho e-na le matla a lekaneng a ho koetlisa le mesebetsi ea letsatsi le letsatsi.
Litho tsa motheo tsa phepo ea phepo bakeng sa banana:
- Ho khothalletsoa ho ja lijo tse nang le lik'habohaedreite tse rarahaneng, kaha ha li lebise ho fumana boima ba 'mele, empa li fana ka matla a hlokahalang.
- Ho ja hangata, empa likarolong tse nyane, ho tla felisa boikutlo ba tlala, e leng se etsang hore motho a be le lintho tse fetang tse hlokahalang.
- Karolo ea bohlokoa ea katleho ke tšebeliso ea metsi ka bophara ba lithane tse 2. Ntho ke hore ho hloka matla ha metsi ho lebisa ho edema.
Litlhapi tsa Boikoetliso - Lijo Tse Loketseng le Tse Phetseng Hantle
Ho fihlela joale, ho na le khetho e kholo ea lijana, e leng se u lumellang hore u iketsetse menu e loketseng. Nahana ka mefuta e mengata ea diresepe tsa pele.
Litapole tse halikiloeng ka broccoli
Li-caloric tsa sejana sena ke 377 kcal, empa ka nako e tsoanang feela 6 g ea mafura a ho eona.
Lijo:
- litapole tse khōlō - 4 lik'hilograma.;
- di-fat-fat cheese - 100 g;
- lebese le tlaase ka mafura - 180 ml;
- broccoli 280 g;
- phofo - 15 g;
- letsoai - 5 g;
- pepere - 1/4 tsp.
Litokisetso
Meroho e lokela ho hlatsuoa ka ho feletseng, e hlajoe ka fereko libakeng tse 'maloa,' me joale, e lokela ho koaheloa ka foilong ebe e tšeloa ka ontong. Nako ea ho pheha ke hora e le 'ngoe,' me mocheso ke likhato tse 200. Ka saucepan kopanya phofo le lebese 'me ue behe setofo. Ka mor'a hore a phehile, pheha bakeng sa tse seng kae metsotso kamehla susumetsang maikutlo. Ha ts'ebetso e tsitsitseng e ba e teteaneng, eketsa chisi e sithabetseng. Pheha ho fihlela boima bo fetoha bo lekanang. Hlohlelletsa broccoli ka metsotso e 'maloa ka metsi a belang. Khaola litapole ka li-halves 'me u sebelise khaba ho tlosa tse ling tsa makhasi, ho etsa likepe tse hlokang ho tlatsa broccoli le ho tšela moriana o lokisitsoeng.
Kemiso ea lijo tsa ho ikoetlisa - li-cookie
Khalori e nang le lik'hemik'hale tsena e nyane mme e lekana le 96 kcal, ha mafura a le 1.2 g feela.
Lijo:
- phofo ea oat - ntho e le 'ngoe;
- liprotheine - likarolo tse 4.;
- liprotheine tsa vanilla - likhaba tse 2 tsa tekanyo;
- ts'ebeliso ea tsoekere - 60 g;
- soda le ho e - 5 g;
- letsoai - 2 g;
- puree ea monokotsoai - 220 g;
- Cocoa - 45 g;
- metsi - 0.5 tbsp.
Litokisetso
Kopanya lihlahisoa tse omeletseng le tsa metsi ka thōko. Kopanya ntho e 'ngoe le e' ngoe ka botlalo, ebe o tšela mokelikeli o mokelikeli o ommeng. Tšela hlama ka sebōpeho 'me u chese ka halofo ea hora likarolong tse 175.