Li-sweets tsa Glycemic tse tlase

Sena ke se fumanehang bakeng sa barati ba marmalade. Ntle le linoko tse ling tsa tsoekere. Ke monokotsoai feela, agar agar le fructose e 'ngoe. 'Me ho na le mefuta e mengata haholo: blackberry, lingonberry, currant e khubelu, chokeberry, fragole, apricot, grapefruit, ginger hammoho le rantipole le lemone, apole e nang le sinamone, jj. Ho thata ho se fumane tatso eo u e ratang!

Lijo tse nang le index e phahameng ea glycemic (GI = 70 ho ea holimo)

Biri110 Matsatsi103 Glucose100 Starch e fetotsoeng100 Toast e tšoeu100 Rutabaga99 Li-bunter95 Litapole tse phehiloeng95 Litapole tse halikiloeng95 Litapole casserole95 Li-noodle tsa morara92 Liapricots tse sa hlatsoitsoeng91 Gluten e Bolo e Lesoeu90 White (e khangoang) raese90 Lihoete (phehiloeng kapa sechu)85 Hamburger Buns85 Li-flakes tsa poone85 Li-popcorn tse sa koaeloang letho85 Milk Rice Pudding85 Litapole tse khotliloeng83 Cracker80 Muesli ka linate le morara o omisitsoeng80 Donut e monate76 Mokopu75 Squash75 Lebone75 Baguette ba Sefora75 Rice porridge ka lebese75 Lasagna (ho tloha koro e bonolo)75 Li-Waffles tse senang lebitso75 Millet71 Sebaka sa chokolete ("Mars", "Snickers", "Twix" le tse ling)70 Chokoleti ea lebese70 Tsoekere e tsoekere (Coca-Cola, Pepsi-Cola le tse ling)70 Se-Croissant70 Soft Wheat Noodles70 Pearl harese70 Lithane tsa litapole70 Risotto le raese e tšoeu70 Tsoekere e sootho70 Tsoekere e tšoeu70 Couscous70 Manka70

Lijo tse nang le index ea glycemic e tloaelehileng (GI = 50 ho isa ho 69)

Koro ea phofo69 Phaenapole e ncha66 Institution oatmeal66 Lero la Orange65 Jam65 Li-Beets (phehiloeng kapa sechu)65 Bohobe bo bobebe bo botala65 Marmalade65 Granola le tsoekere65 Pineapple e sa sebetsoang65 Mopresidente65 Maple sirapo65 Bohobe ba Rye65 Jacket e phehiloeng litapole65 Sorbet65 Potato e Monate (Potato e Monate)65 Bohobe bo felletseng65 Meroho e phehiloeng65 Macaroni le Cheese64 Meroho e Kokolitsoeng ea Wheat63 Likotoana tsa phofo ea phofo62 Hloeka hlama ea pizza le tamati le chisi61 Banana60 Chisi60 Ice cream (ka tsoekere e ekelitsoeng)60 Raese e telele ea mabele60 Lasagna60 Mayonnaise ea indasteri60 Melon60 Oatmeal60 Phofo ea Cocoa (e nang le tsoekere)60 Papaya ncha59 Arab pita57 Poone e Monate57 Lero la morara (Tsoekere e sa lefelloeng)55 Ketchup55 Mosetareta55 Spaghetti55 Sushi55 Bulgur55 Liperekisi tse sa sebetseng55 Li-cookie tse khutšoane55 Raese ea Basmati50 Jusi ea Cranberry (mahala tsoekere)50 Kiwi50 Tsoekere ea Pineapple e se nang tsoekere50 Lischee50 Mango50 Persimmon50 Khoho e sootho e sootho50 Apple lero (tsoekere e sa lefelloeng)50

Lijo tse nang le index ea glycemic e tlase (GI = 49 le ka tlase)

Cranberries (e ncha kapa e leqhoa)47 Jusi ea morara (ntle le tsoekere)45 Li-peas tse tala tse tala45 Basmati brown Rice45 Kokonate45 Morara45 Orange e sa tsoakoang45 Totong eohle45 Lijo tsa hoseng tse phehiloeng ka lijo-thollo (ntle le tsoekere le mahe a linotsi)43 Buckwheat40 Lifeiga tse omisitsoeng40 Al dente e phehiloeng bijoux40 Carrot Juice (Tsoekere e sa lefelloeng)40 Liapolekose tse omisitsoeng40 Prunes40 Rosa (e ntšo) raese35 Likhoho35 Apole e ncha35 Nama ea Bean35 Dijon mosetareta35 , Tomate e omisitsoeng34 Lierekisi tse ncha tse tala35 Li-noodle tsa China le vermicelli35 Sesame peo35 Orange e sa tsoakoang35 New plum35 Quince e ncha35 Soy Sauce (Tsoekere ea Tsoekere)35 Yogurt ea tlhaho e se nang mafura35 Fragose ice cream35 Linaoa34 Nectarine e ncha34 Kharenate34 Perekisi e ncha34 Compote (mahala tsoekere)34 Lero la tamati33 Tomoso31 Lebese le futhumetseng30 Apricot e ncha30 Lils tsa brown30 Litholoana tsa morara tse sa tsoa khuoa30 Lierekisi tse tala30 Garlic30 Lihoete tse ncha30 Li-beet tse ncha30 Jam (ntle le tsoekere)30 Perela e ncha30 Nyanya (ncha)30 Chese e se nang mafura e ngata30 Lelli tsa lamunu30 Blueberries, lingonberries, Blueberries30 Chokolete e lefifi (cocoa e fetang 70%)30 Lebese la almond30 Lebese (litaba life kapa life tsa mafura)30 Litholoana tsa Passion30 Tangerine e ncha30 Bbb20 Cherry25 Lirosa tse tala25 Lihoete tsa Khauta25 Li-raspberries tse ncha25 Currant e khubelu25 Soya phofo25 Meroho25 Lipeo tsa mokopu25 Gooseberry25 Peanut Butter (Tsoekere e Tsoekere)20 Artichoke20 Eggplant20 Soy yogurt20 Lialmonde15 Broccoli15 Hop15 Cashew15 Celery15 Lekala15 Brussels ea hlaha15 Kholifolaoa15 Pepere ea Chili15 Kokonate e ncha15 Li-Hazelnuts, linate tsa phaena, pistachios, walnuts15 Asparagus15 Khemere15 Li-mushroom15 Eiee15 Pesto15 Leek15 Mehloaare15 Litapole15 Likomkomere tse khaotsoang le tse khotsoang15 Rhubarb15 Tofu (bean curd)15 Soya15 Spinach15 Moeletsi10 Lettuce la makhasi9 Parsley, basil, vanillin, sinamone, oregano5

Lijana tsa bohobe tsa lefu la tsoekere. U ka li bala joang ka nepo

Setsi sa bohobe (XE) ke mohopolo oa bohlokoa ho batho ba nang le lefu la tsoekere. Ona ke mohato o sebelisetsoang ho hakanyetsa palo ea lik'habohaedreite lijong. Ba re, ka mohlala, "bara ea chokolete 100 g e na le 5 XE", ke hore, 1 XE ke 20 g ea chokolete. Kapa "ice cream e fetoloa likarolo tsa bohobe ka lebelo la 65 g - 1 XE".

Setsi se le seng sa bohobe ba XE se nkuoa se lekana le 12 g ea tsoekere kapa 25 g ea bohobe. Ho la USA le linaheng tse ling, senkgwa se le seng sa bohobe ke 15 g ea lik'habohaedreite. Ka hona, litafole tsa litaba tsa XE lihlahisoa tsa lingoli tse fapaneng li fapane. Hona joale ba leka ho bokella litafole tsena feela lik'habohaedreite tse huleloang ke batho, le fiber fiber (fiber) ho ba qhelela ka thoko.

Mokhoa oa ho bala likarolo tsa bohobe

Lijo tse nang le lik'habohaedreite tse ngata tse lekanang le likarolo tsa bohobe tsa XE tse bakoang ke lefu la tsoekere, o tla hloka insulin e eketsehileng ho "tima" postprandial (kamora ho ja) tsoekere ea mali. Ka lefu la tsoekere la mofuta oa 1, mokuli o lokela ho rera lijo ka hloko ka ho lekana le likarolo tsa bohobe. Hobane tekanyetso ea insulin ea letsatsi le letsatsi, haholo-holo litekanyetso tsa "insulin" tse khutšoane kapa tsa "phashort" pele ho lijo, ho ipapisitse le eona.

U hloka ho bala likarolo tsa bohobe lihlahisoa tseo u rerileng ho li ja u sebelisa litafole tse ikhethileng tsa batho ba lefu la tsoekere. Kamora moo, o hloka ho bala litekanyetso tsa "insulin" tse khutšoane kapa tsa "phashort" tseo o li kentseng pele o ja. Sengoloa se reng "Tekanyetso ea Dose le Theknoloji ea Tsamaiso ea Insulin" e hlalosa taba ena ka botlalo.

Ho bala palo ea likarolo tsa bohobe hantle, o tla tlameha ho lekanya lijo nako le nako pele o ja. Empa bakuli ba nang le lefu la tsoekere ba ithuta ho qeta nako ho etsa sena “ka mahlo”. Ho nepahala ha tlhahlobo e joalo ho nkuoa ho lekane ho lekanya litekanyetso tsa insulin. Leha ho le joalo, ho ba le boholo ba kichineng lapeng ho bonolo ebile ho bohlokoa.

  • 10 g lik'habohaedreite
  • 12 g lik'habohaedreite
  • 15 g lik'habohaedreite
  • Likarabo tsohle li nepahetse, hobane hohle ba nahana ka tsela e fapaneng.
    • Ha XE e ja ho feta, ho ba thata le ho feta ho laola tsoekere
    • Haeba ka nepo u bala litekanyetso tsa insulin, joale u ke ke ua fokotsa tekanyo ea lik'habohaedreite
    • Bakeng sa lefu la tsoekere, lijo tse nang le phepo e ntle li molemo ka ho fetisisa - 15-30 XE ka letsatsi
  • Lenane la lihlahisoa tsa glycemic ke eng

    Ka lefu la tsoekere, ha se feela lihlahisoa tsa lik'habohaedreite tsa lihlahisoa tse bohlokoa, empa hape le lebelo leo li kenngoeng ka lona le ho kenella maling. Hobane lik'habohaedreite tse natefisang kelello, ha ba li eketsa tekanyo ea tsoekere haholoanyane. Ka hona, boleng bo phahameng ba tsoekere maling maling ka mor'a ho ja bo tla theoha, 'me bo tla fokolisa methapo ea mali le lisele tsa' mele ka ho fokola.

    Glycemic index (e khutsufalitsoeng ea GI) ke sesupo sa phello ea lijo tse fapaneng kamora ts'ebeliso ea tsona tsoekere ea mali. Ho tsoekere, ha e bohlokoa joalo ka palo ea likarolo tsa bohobe lihlahisoa. Phekolo ea semmuso e khothaletsa ho ja lijo tse theko e tlase haholo tsa index ea glycemic haeba u batla ho ntlafatsa bophelo ba hau.

    Ho fumana leseli le eketsehileng, bona sehlooho se reng "Glycemic Index ea Lihlahisoa tsa Lijo tsa Lefu la Tsoekere."

    Lijo tse nang le index e phahameng ea glycemic ke tsoekere, mahe a linotsi, matlapa a tsoekere, lino tse tsoekere, lino tse tsoekere, li bolokiloeng joalo-joalo ke liswiti tse se nang mafura. Ho tsoekere, ho khothaletsoa ho jeoa, ka tekanyo e lekanang ea likarolo tse 1,5 tsa bohobe, ha o hloka ho emisa ka potlako hypoglycemia. Maemong a tloaelehileng, lijo tsena li kotsi ho lefu la tsoekere.

    Ke likarolo tse kae tsa bohobe

    Sebaka sa rona sa marang-rang se thehiloe ho khothaletsa lijo tse nang le lik'habohaedreite tse tlase tsa mofuta oa 1 le lefu la tsoekere la 2. Sena se bolela hore re khothaletsa ho ja lik'habohaedreite ka bongata bo sa feteng likarolo tse 2-2,5 tsa bohobe ka letsatsi. Hobane ho ja lik'habohaedreite tsa 10-20 XE ka letsatsi, joalo ka khothaletso ea lijo tse "lekantsoeng" hantle, ho kotsi ho lefu la tsoekere. Hobaneng - bala ho tsoela pele.

    Haeba u batla ho theola tsoekere e maling le ho e boloka e tloaelehile, joale ho hlokahala hore u je lik'habohaedreite tse fokolang. Ho ile ha fumaneha hore mokhoa ona o sebetsa hantle eseng feela ka lefu la tsoekere la mofuta oa 2, empa le lefu la tsoekere la mofuta oa 1. Bala sengoloa sa rona mabapi le lijo tse nang le carb e tlase ea lefu la tsoekere. Ha ho na tlhoko ea ho latela likeletso tse fanoeng moo, mabapi le tumelo. Haeba u na le mitha ea tsoekere e nepahetseng ea mali, joale ka matsatsi a 'maloa u tla bona ka ho hlaka hore na lijo tse joalo li nepahetse ho uena.

    Litsebi tsa tsoekere tse ntseng li eketseha lefatšeng ka bophara li fokotsa palo ea likarolo tsa bohobe lijong tsa bona. Ho fapana le moo, ba shebisisa lijo tse nang le liprotheine tse ngata le mafura a phetseng hantle, hammoho le meroho ea vithamine.

    Liratso tsa lijo tse nang le lik'habohaedreite tse tlase tsa mofuta oa 1 le lefu la tsoekere la 2 lia fumaneha mona.

    Haeba u latela lijo tse nang le lik'habohaedreite tse tlase, kamora matsatsi a 'maloa, etsa bonnete ba hore li u tlisetsa melemo le bophelo bo botle ba tsoekere le tsoekere ea mali. Ka nako e ts'oanang, ha u sa tla hloka litafole tsa ho fetola lihlahisoa hore e be likarolo tsa bohobe. Re u hopotsa hore 1 XE ke ligrame tse 12-15 tsa lik'habohaedreite. 'Me lijong tsohle ka bomong u tla ja ligrame tse 6-12 feela tsa lik'habohaedreite, ke hore, ha ho na ho feta 0.5-1 XE.

    Haeba motho ea nang le lefu la tsoekere a latela lijo tsa moetlo tse "lekanang", o na le bothata ba tsoekere e maling e sa laoleheng. Mokuli ea joalo o bala hore na o tla hloka insulin e kae ho amohela 1 XE. Sebakeng seo, re bala le ho hlahloba hore na ho hlokahala insulin e kae ho monya gram e le 'ngoe ea lik'habohaedreite, eseng senepe se felletseng.

    • Mokhoa oa ho phekoloa lefu la tsoekere la mofuta oa 2: mokhoa oa mohato ka mohato
    • Mefuta ea meriana ea 2 ea lefu la tsoekere: sengoloa se qaqileng
    • Matlapa a Siofor le Glucofage
    • Mokhoa oa ho ithuta ho thabela thuto ea 'mele
    • Lenaneo la 1 la kalafo ea lefu la tsoekere ho batho ba baholo le bana
    • Nako ea nako ea mahe a linotsi le mokhoa oa ho e eketsa
    • Mokhoa oa liente tsa insulin tse se nang bohloko
    • Mofuta oa 1 oa lefu la tsoekere ho ngoana o phekoloa ntle le insulin o sebelisa lijo tse nepahetseng. Lipuisano le ba lelapa.
    • Mokhoa oa ho fokotsa ho felisoa ha liphio

    Lijo tse nang le lik'habohaedreite tse fokolang tseo u li jang, u tla hloka insulin e nyane. Kamora ho fetohela ho ja lijo tse nang le lik'habohaedreite tse tlase, tlhoko ea insulin e ka fokotseha ka makhetlo a 2-5. 'Me lipilisi tse fokolisang insulin kapa tse fokolisang tsoekere haholo, li ka beha motho kotsing ea ho ba le hypoglycemia. Lijo tse nang le lik'habohaedreite tse fokolang tsa tsoekere li bolela hore motho a se ke a ja likarolo tse fetang 2-2,5 tsa bohobe ka letsatsi.

    Liea tse se nang tsoekere le lino tse tsoekere tse phetseng hantle

    Ka bomalimabe lefu la tsoekere ke lefu le leholo mme, ha le tobane le bothata bo joalo, mokuli o tlameha ho latela melao ea phepo e phetseng hantle, ho ikoetlisa 'meleng, ho hlahlojoa ke endocrinologist mme a hlahlobe maemo a tsoekere ea mali letsatsi le letsatsi, esita le lapeng le glucometer.

    Lijo ke molao oa pele le o atlehang oa ho laola maemo a tsoekere ea mali. Se ke oa nahana hore sena se ts'episa meeli ea lijana tse ngata. Ho fapana le hoo, o ka sebelisa litlolo tse fapaneng haholo, ntho e ka sehloohong ke ho futhumatsa lihlahisoa ka nepo 'me o ele hloko index ea tsona ea glycemic.

    Ho joalo, tsoekere e thibetsoe ka ho felletseng bakeng sa batho ba lefu la tsoekere, empa 'nete ena ha e qhele ka thoko ho hlophisoa ha liswiti tsa tlhaho ntle le tsoekere. Ka tlase re tla fana ka litlhaloso tse felletseng tsa lihlahisoa tseo u ka etsang li-sessert tsa lijo, hlalosa index ea bona ea glycemic mme re fane ka litlhahiso bakeng sa kalafo ea mocheso.

    Litlhahiso tsa ho pheha le phepo e nepahetseng

    Ka lefu la tsoekere la mofuta ofe kapa ofe, hoa hlokahala ho latela melao ea phekolo ea mocheso ea lihlahisoa life kapa life. Sena se sebetsa e le tiiso ea index ea bona e sa fetoheng ea glycemic.

    Lenane la glycemic ke sesupo se amang boemo ba tsoekere maling maling kamora ho ja lijo le lino. E kanna ea fapana, ho latela boitokisetso.

    Mohlala, lihoete tse ncha li na le sesupo sa li-unit tsa 35, mme tse phehiloeng li feta tse lumellehang - li-unit tsa 85.

    Lijo li hloka ho lokisoa feela ka mekhoa e joalo:

    • pheha
    • sechu, ka tlatsetso e nyane ea meroho, oli ea mohloaare kapa e lense,
    • oa utsoa
    • ka microwave
    • ka cooker e liehang, ka mokhoa oa "ho tima".

    Kahoo, mokuli o thibela keketseho ea index e kotsi ea GI 'me ka tsela eo e sireletsa bophelo ba hae ho glycemia. Haeba melao e kaholimo e sa lateloe, joale lefu la tsoekere la mofuta oa bobeli le ka potlaka ho fetoha mofuta o itšetlehileng ka insulin - ea pele.

    Ho bohlokoa ho tseba hore litholoana tse ngata li lumelloa ho batho ba lefu la tsoekere. Empa ho lokisa lino tse tsoang ho bona ha hoa lumelloa. Lintho ha li tšoane ka ho feletseng le tamati - lero la langa le le lej le lumelletsoe lijong, empa eseng ho feta 150 ml ka letsatsi.

    Tsoekere e behelletsoe ka thoko bophelong ba motho ea nang le lefu la tsoekere, empa ho se be teng ha eona ho ka nkeloa sebaka ke tse nkang tsoekere, tse rekisoang pharmising efe kapa efe. Khafetsa, mahe a linotsi a lumelloa, a eketsoa ka lino le lino tse tahang.

    Ka lefu la tsoekere la mofuta ofe kapa ofe, ha ho lumelloe ho bolaoa ke tlala le ho ja ho feta tekano - sena se baka tsitsipano e matla tsoekere ea mali mme se eketsa tlhokahalo ea insulin. U hloka ho etsa kemiso ea lijo, haholo-holo ka linako tse ling le ka nako e le 'ngoe, likarolo li lokela ho ba nyane. Sena sohle se tla thusa 'mele ho boloka insulin ea' mele ka nako e nepahetseng. Ntle le moo, mokokotlo oa ka mpeng oa ntlafala.

    Lijo tsa ho qetela li lokela ho nka bonyane lihora tse peli pele u robala.

    Index ea Sehlahisoa sa Glycemic

    Bakeng sa ho hlophisoa ha liswiti ntle le tsoekere, ho hlokahala hore u tsebe lenane la lihlahisoa tse lumelletsoeng.

    Litsebi tsa lefu la tsoekere li hloka ho khetha tse nang le index ea glycemic ea li-unit tse ka bang 50, 'me lihlahisoa tse nang le letšoao la likarolo tse ka bang 70 le tsona li ka sebelisoa.

    Bakeng sa kalafo ea manonyeletso, babali ba rona ba sebelisitse DiabeNot ka katleho. Ha re bona sehlahisoa sena se tsebahala, re nkile qeto ea ho e ela hloko.

    Le ha ho le joalo, tse ling kaofela tse fetang palo ea likarolo tse 70 li thibetsoe.

    Lijo tse tsoekere tse senang tsoekere li ka etsoa lijong tsena:

    1. Litholoana tsa mofuta oa lamunu (linoko, grapefruit, mandarin) - index ha e fetelle LI PESO tse 30,
    2. fragole - likarolo tse 25,
    3. plum - 25 LIHOLO,
    4. liapole - 30 LITHOLOANA,
    5. lingonberry - 25 unit,
    6. peele - LIHOLO tse 20,
    7. ciliegia - LIHLOOHO tse 20,
    8. currant e ntšo - LIHOLO tse 15,
    9. currant e khubelu - 30ED,
    10. tse tala - li-unit tse 30.

    Ntle le moo, lihlahisoa tsa liphoofolo lia hlokahala:

    • lehe la khoho - 48 PIERES,
    • chisi ea ka tlung - LIPAKI TSE 30,
    • kefir - likarolo tse 15.

    Ho thata ho bontša ka nepo index ea glycemic ea mahe a linotsi, ka lebaka la hore maemo a polokelo ea sehlahisoa le mofuta oa semela sa mahe a linotsi a ama letšoao lena. Ka tloaelo, letšoao le fapana ho tloha ho 55 ho isa ho 100 unit. Lenane le phahameng la glycemic le fumaneha ka mahe a linotši, a kopantsoeng le sirapo le li-sweeteners tse ling ke baetsi ba sa tšepahaleng. Ka hona, ho molemo ho reka sehlahisoa se joalo ka mabenkeleng a maholo, u hloka setifikeiti sa boleng bo loketseng.

    Mahe a linotsi a tsoang ho phaene, linden, eucalyptus le acacia a na le index ea glycemic ea li-unit tse ka bang 55, ehlile, ka tlhaho ea thepa e tala ka boeona.

    Ho tsoa lihlahisoa tsohle tse ka holimo, o ka lokisa sopho e nang le khalori e tlase, smoothie, jelly, jelly, salads tsa litholoana le casseroles.

    Litlhahiso tse ntle ka ho fetisisa ke tsena, tse nang le index ea "glycemic" e tlase le livithamini le liminerale tse ngata.

    Litholoana tsa sopho ea litholoana

    Ka lefu la tsoekere, ts'ebeliso ea jelly e lumelloa, e nang le phello e ntle ts'ebetsong ea ts'ebetso ea mpa.

    Ho bohlokoa ho nahana hore lenane la litholoana le ka fetoloa ho latela khetho ea mokuli, ntho e ka sehloohong ke khetho e nepahetseng, ho latela index ea glycemic. Ho molemo ho fana ka khetho ea litholoana tse monate, ka hona tlhoko ea ho eketsa monate e tla nyamela.

    Hape, e ka taoa ka ho ts'oaroa ka mefuta-futa. Ho e lokisa o tla e hloka (bakeng sa lits'ebeletso tse 2 tse lokisitsoeng):

    • litholoana tse hlano tsa monokotšoai
    • halofo ea pere
    • apole e le 'ngoe
    • leqeba la Lemon
    • tse tala tse hlano,
    • phofo ea oat.

    Phofo ea oat lapeng e etsoa kapele haholo - e nka oatmeal mme e e sutume ka blender, kapa grinder ea kofi, ho ea naheng ea phofo. Kamora moo, sehlahisoa se hlahang se tsoakane le halofo ea litha e le ngoe ea metsi a pholileng a phehiloeng.

    Litholoana tsohle li phehiloe metsotso e 10, mokelikeli o hlahang oa hloekisoa ebe o tšeloa hape ka mollo o liehang. Ebe e tlisoa ho pheha, 'me ka nako ena, sethala sa tlhaho (oatmeal ka metsi) se tšolleloa nokeng e tšesaane. Hoa hlokahala ho hlohlelletsa jelly e sa khaotseng e le hore makhopho a se ke a theha. Kamora ho fihlela tekanyo e lakatsehang, jelly e loketse ho ja.

    Lisebelisoa tse nang le thuso li lokiselitsoe ntle le kalafo ea mocheso e le ho boloka thepa eohle ea lihlahisoa. Bakeng sa salate ea litholoana u tla hloka metsoako e latelang:

    1. Li-blueberries tse 15 le li-currants tse khubelu,
    2. Lipeo tse 20 tsa kharenate
    3. halofo e tala e se nang peel,
    4. Litholoana tse 10 tsa fragola e hlaha.

    Apole e khaoloa ka li-cubes tse nyane tse bophara ba lisenthimithara tse peli ho isa ho tse tharo, 'me li tsoakoe le litholoana tse ling. Tšela boima bo hlahisang ka 100 di ml tsa kefir. Salate e joalo ea litholoana e lokisoa hantle hang-hang pele e sebelisoa.

    Ho sa tsotelehe hore na e ka bonahala e makatsa hakae, jelly e ka ba teng lijong tsa mokuli ea nang le lefu la tsoekere la mofuta ofe kapa ofe. Ho fihlela haufinyane tjena, ts'ebeliso ea gelatin, e hlokahalang tlhahisong ea sopho e joalo, e ile ea botsoa, ​​empa kamora ho ithuta sebopeho sa eona ka hloko, re ka fihlela qeto ea hore ha e bake tšokelo ea ho fanyeha tsoekere maling.

    Taba ke hore gelatin e na le liprotheine tse 87%, tse khothalletsoang batho ba nang le lefu la tsoekere lijong tsa bona tsa letsatsi le letsatsi. Ho etsa Lemon jelly o tla hloka:

    1. Lemons tse peli
    2. 25 dikgerama tsa gelatin
    3. metsi a hloekisitsoeng.

    Lere e le 'ngoe e halikiloe' me e khabeloa hantle, ebe e tsoakoa le litha e le ngoe ea metsi a hloekisitsoeng kapa a belisitsoeng ebe e tšeloa ka mocheso o lekaneng, e tšolleloang molatsoaneng o motenya oa gelatin. Pheha ho fihlela sirapo e na le tatso e ikhethang ea lehe. Kamora, ntle le ho tlosa mochesong, pepeta lero la lemone le le leng ebe u le pheha, ebe uo tima. Tšela jelly ea nako e tlang ka hlobo ka sehatsetsing le sehatsetsing ho fihlela leqhoa ka botlalo. Barati ba tsoekere ba ka eketsa sopho karolong ea ho qetela ea ho pheha.

    Lijana tsohle tsa litholoana li molemo bakeng sa lijo tsa hoseng, kaha li na le glucose ea tlhaho. Ho ikoetlisa ka mokhoa o itekanetseng letsatsi le letsatsi la lefu la tsoekere ho tla thusa ho ja tsoekere e maling butle.

    Lisebelisoa tsa khekhe ea likhomo tsa Cottage cheese

    Ho pheha soufflé curd ea tsoekere ho ke ke ha nka nako e ngata, ha e ntse e ka nkela lijo tsa mantsiboea tse felletseng, ka tloaelo li tlatselletsa mmele ka livithamini le calcium. Ho tla hlokahala:

    • apole e nyane e tala
    • Ligrama tse 200 tsa chisi e nang le mafura a tlase,
    • likarolo tse peli tsa liapolekose tse omisitsoeng "
    • sinamone.

    Ebola apole ho tloha peo le ebola, itlotsa ka grater e ntle. Litholoana tse hlahisoang li tsoakoa le chisi ea chisi. Kenya liapolekose tse halikiloeng hantle, tseo pele li neng li entsoe ka metsing a belang bakeng sa metsotso e supileng, e le hore e be bonolo. Kopanya ntho e 'ngoe le e' ngoe ka botlalo u sebelisa blender, kaha ho lumellana ha sehlahisoa ho lokela ho tšoana. Ha e se e fihletse sephetho se lakatsehang, curd e kenngoa ka hlobo ea silicone ebe e kenngoa microwave metsotso e mehlano. Kamora moo, chisi ea ntloaneng le souffle ea litholoana e ntšoa ka har'a hlobo ebe e fafatsoa ka sinamone ea fatše ho latsoa.

    Video e sehloohong sena e fana ka risepe ea lipompong tsa batho ba lefu la tsoekere.

    Boleng ba lijo tse theolelang phepo e nepahetseng

    Tlhokahalo ea tsoekere 'meleng ha se boithati, empa ke taba e nang le mabaka. Glucose ke "mafura" a hlokoang ke 'mele ho etsa mesebetsi ea kelello le ea' mele. Motsoako ona ke tsoekere ea tlhaho mme o teng lijong tse nang le lik'habohaedreite tse ngata: meroho, litholoana, lijo-thollo.

    Ha e se e le 'meleng, tsoekere e tsosa tsoekere ea mali. Boko bo arabela pontsong mabapi le ho fihla ha "mafura" mme ka lebaka leo, motho o ikutloa a tletse.

    Ho nona le ho haella ha tsoekere lijong le hona ho kotsi. Khaello ea glucose e fokotsa ts'ebetso mme e ka lebisa ho koata. Ho hlekefetsoa khafetsa hoa lipompong ho tšosa ho hlahisoa ha likhalori tsa "tsoekere" tse sa sebelisoeng mafura a mangata le nts'etsopele ea lefu la tsoekere.

    Lebaka la tsoekere e fetisitsoeng ke tsoekere e ngata phepelong ea lijo ka tsoekere e ekelitsoeng. Tsena ke liswinki tsa confectionery tsa tlhahiso ea lapeng le ea indasteri: li-chokolete tsa chokolete, likuku, likuku, liswiti.

    Ho qoba mathata ka boima ba 'mele le bophelo bo botle, o hloka ho nahana ka hloko ka tsoekere e ngata lijong le ho fana ka tlhoko ea tsoekere ka thuso ea lihlahisoa tse nepahetseng.

    Chokolete e lefifi

    Sehlahisoa se phetseng hantle se na le bonyane likarolo tsa 70% tsa cocoa. Chokolete e lefifi e fapana le mekoallo ka tatso e nonneng le tsoekere e lekaneng.

    Sehlahisoa "cocoa ea 99%" se tla tlisa melemo e meholo. U hloka ho tloaela tloaelo ea tart ea chokolete e phahameng.

    Oli ea linaoa tsa cocoa ke mohloli oa tlhaho oa li-antioxidants tse khothalletsang metabolism le ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung. Magnesium ho chokolete e lefifi e thusa ho loants'a mokhathala le mathata a methapo.

    Bonyane - litaba tse phahameng tsa khalori e ngata. Sekhahla sa letsatsi le letsatsi, se sireletsehileng bakeng sa setšoantšo, ke 1/5 ea tile (hoo e ka bang 20-25 g). Karolo e joalo e tla fa 'mele matla a kcal 140 - palo e lekaneng ho boloka matla ka mokhoa o tloaelehileng oa 1500 kcal.

    Marshmallows le Marshmallows

    Li-swey tsa airy lia tšoana ka ponahalo, empa li fapana ka sebopeho.

    Marshmallow, e tsejoang ke Marussia ho tloha Soviet Union, e entsoe ka motsoako o shapuoeng oa tsoekere oa protheine, puree ea litholoana le gelatin.

    Marshmallow ke mofuta o ikhethang oa lijo tsa Anglo-America. Ha e na le makhooa a lehe ebile e na le tharollo ea poone-tsoekere, e shapuoe ka lero le linoko tse fapaneng.

    Marshmallow ke mokhoa o khabisitsoeng oa mekhabiso bakeng sa likuku le lino. Lifoto tsa lijana tse joalo ke mokhabiso oa li blogs tse makhethe. Ka tsela, o ka bala ka litaba tsa khalori tsa mefuta e fapaneng ea kofi.

    Monyetla oa ho ja oa lino tse tsoekere ke bonyane ba mafura le khalori e leka-lekaneng. Gelatin e ruisitsoe ka livithamini tsa sehlopha sa B mme e na le thuso bakeng sa mesifa, manonyeletso le mesifa, ho netefatsa ho phahama ha bona le ho hlaphoheloa likotsi.

    Litsietsi - dikahare tse phahameng tsa tsoekere e ekelitsoeng le boteng ba "li ntlafatso" tsa maiketsetso. Kabo ea letsatsi le letsatsi e bolokehileng - yuniti e le 'ngoe ka letsatsi. Li-marshmallows tse "hloekileng" kapa li-marshmallows ntle le icing ea chokolete le dae e na le 160 kcal.

    Marmalade le jelly

    Li-sweets le linate tse tsoekere tse nang le lesela le pepeneneng li etsoa ka litholoana le berry puree tse kopantsoeng le tsoekere le gelatin.

    Lijong tse tlase tsa khalori e phehang, gelatin e nkeloa sebaka ke agar-agar - setlama sa semela se nang le boleng bo fokolang ba phepo e nepahetseng.

    Melemo ea marmalade le jelly ea ho lahleheloa ke leino le monate - ho haella ha mafura le boteng ba pectin. Karolo ena ke karolo ea litholoana le melee mme ke fiber ea tlhaho. Pectin e thusa ho hloekisa chefo le ho e thusa ho chesa.

    Kotsi ea jelly le marmalade e amahanngoa le karabelo ea mefuta-futa ea mebala ea lijo le ho latsoa. Kabo ea letsatsi le letsatsi e sireletsehileng e ka ba ligrama tse 50 tsa chese ea marmalade kapa ligrama tse 200 tsa sopho e entsoeng ka jelly. Li-servings tse joalo li na le kcal tse 150.

    Phapang ea eona ho tloha marshmallows le marmalade ke ho se be teng ha li-gelling thickeners. Pastila esale a le teng lijong tsa Russia ka makholo a lilemo. Ena ke motsoako o omisitsoeng oa monokotsoai kapa litholoana, tse kopantsoeng le mahe a linotsi kapa sirapo.

    Li-pastilles ha li na mafura ebile li boloka thepa ea bohlokoa ea litholoana le berry puree: livithamine le likhoele tsa tlhaho tse khothalletsang tšilo ea lijo. Serussia ea khale - apple marshmallow.

    Sehlahisoa se khahloa ke se nang le khalori e tlase, empa se kenyeletsa tsoekere e ngata ea litholoana le tse tsoekere tse eketsehileng. E lokela ho lekanyetsoa ho 50 g lozenges ka letsatsi (ena ke 145 kcal).

    Li-jogurts le li-curds tse nang le holimo

    Lihlahisoa tsa lebese tse bolila li tla khotsofatsa tlala e nyane mme li khotsofatse tlhoko ea ho itlhapisa ka lipompong. Tlhahiso ea linoko e pharaletse - ho tloha ho li-fanpaper tsa litholoana ho fapana ka sehlooho sa creme brulee, tiramisu le pinacolada.

    Cottage chisi le yoghur ke mehloli ea protheine ea lebese le calcium. Li thusa ho matlafatsa masapo le ho ba le phello e ntle ho tsikeng. Yogurt, ka ho eketsehileng e ruisitsoeng ka mebala ea libaktheria tse molemo, e tla tšehetsa microflora ea mala. Sengoloa se mabapi le seo u lokelang ho se pheha ho tsoa ho chisi ea cottage se mona.

    Li-yogurt kapa chisi e nang le thuso ka ho fetisisa e nang le mafura a 2-2,5%. Li-analogu tsa "Zero" li na le likhalori tse fokolang, empa tsoekere e ngata e ekelitsoeng le flavors. K'halsiamo ke ntho e qhibilihang habonolo. Ho kenya 'mele ho tsoa lijong tsa "zero", e ke ke ea ananeloa.

    Ho haella ha lebese le monate ke ho ba teng ha litlolo tse monko o monate, litatso le litoeba. Tatso ea litholoana le monokotsoai e fumaneha ka mokhoa o sebetsang 'me ha e na melemo ea litholoana tsa tlhaho. Bakeng sa lijo tse nang le phepo e nepahetseng, jeme e le 'ngoe ea yogurt kapa chisi e nang le boima ba 200 g e lekane - hona ha se ka holimo ho 180 kcal.

    Lijo tse tsoekere tsa Bochabela ke linate tse felletseng kapa lipeo tse halikiloeng ka linate tse nang le mahe a linotši, mellu kapa sirapo ea tsoekere. Khetho e tloaelehileng ka ho fetisisa le ea tekanyetso ke soneblomo ea kozinaki. Ho boetse ho na le li-analogues tsa sesame, hazelnuts, makhapetla le walnuts, ka linako tse ling li tlatselletsoa ke morara o omisitsoeng le liapole tse omisitsoeng.

    Moeti ea tsoang bochabela o na le vithamine E e ngata, oli ea meroho le mafura a tlhaho. Mokhoa o phetseng hantle le o tiileng oa kozinaki o u lumella ho otlolla monate oa ho e latsoa le ho fumana sengoathoana.

    Lits'ila - likhalase tse phahameng tsa khalori le kotsi ho meno. Mokhoa o sireletsehileng oa ho sebelisa kozinaki ke makhetlo a 'maloa ka beke, ka sebopeho se qhibilihileng, se bonolo. Ka nako e le 'ngoe, 25 g e lekane - sena ke 130 kcal.

    Monko o monate oa bochabela o nang le nalane e telele, o ntseng o hlokahala le kajeno. Ona ke bongata bo bongata ba peo e halikiloeng le linate tse nang le tsoekere.

    Mefuta e tloaelehileng ea halva le hore na e na le thuso joang:

    • Ho tsoa ho peo ea sesame - e ntle ka lebaka la ho ba teng ha calcium le zinki.
    • Hora ea letsatsi e na le livithamini tsa P-group, oli ea meroho le tšepe e ngata.
    • Peanut ke mohloli oa protheine.

    Bofokoli ba halva - dikahare tse phahameng tsa mafura le dikahare tsa khalori. Ho nona ho feta tekano ho sokela ho nona le ho fokotsa boima ba 'mele. Likoto tse peli tsa halva li khothalletsoa ka beke. Boima bo bong le bo bong bo fihla ho 30 g. Ekaba 150 kcal e teng karolong e joalo.

    Ice cream e bobebe

    Mefuta e 2 ea lijana tsa lehlabula:

    • "Leqhoa la litholoana."
    • Leqhoa la lebese le entsoeng ka yogurt.

    “Leqhoa la litholoana” le loketse lintho tse nang le khalori e fokolang le ho haella ha mafura. Yogurt ice cream e na le phepo e ngata, empa e na le protheine ea calcium le lebese.

    Ka ice cream e theko e tlaase, hangata ho na le "lebese la mafura a lebese" - oli ea palema. Karolo eo e fokotsa boleng ba caloric le litšenyehelo tsa tlhahiso, empa e senya tatso. Melemo le likotsi tsa mafura a meroho li lula li le phehisano.

    Boreleli ba ice cream e rekiloeng - ho ba teng ha litlolo tsa maiketsetso le litatso. Ts'ebeletso e nepahetseng e nang le phepo e nepahetseng ea 150 kcal ha e boima bo fetang 150 g.

    Sehlahisoa sa linotsi se na le li-antioxidants tse ngata. Mahe a linotsi a na le phello e ntle ho sesole sa 'mele le tšebetso ea ka mpeng. E fapana ka moriti, tatso le boholo ba likarolo tsa bohlokoa.

    Mmala o lefifi haholoanyane, li-antioxidants tse eketsehileng.

    Ts'ebeliso ea mahe a linotsi e hloka boitaolo nakong ea ho theola boima ba 'mele le ho ba tlas'a puso e phetseng hantle. Ke sehlahisoa se nang le khalori e phahameng le allergen e matla. Lingaka le litsebi tsa phepo e ntle li khothaletsa ho ja tee e le ngoe ea mahe a linotsi ka letsatsi. Sena ke 40 kcal.

    Baa ba Muesli

    Lijo tse bobebe ke mokhoa o mong o loketseng ho li-chocolate bar. Muesli e entsoe ka lijo-thollo tsa tlhaho (oat, koro, raese) ka kenyelletso ea litholoana, monokotsoai le linate. Ka sebopeho sa barete, e ba khetho e bonolo ea ho se bobebe.

    Lithollo - mohloli oa protheine ea meroho, lik'habohaedreite tse thata le fiber. Li-Flakes li thusa ho khutlisa mehloli ea matla le ho fana ka maikutlo a ho hlonepha ka nako e telele.

    Tsoekere e ngata ke lona lebaka le ka sehloohong la ho se khotsofatsoe ke mekoallo ea li-muesli. Maemong a mang, monate o ntlafatsoa ka lebaka la ho koahela le ho khabisoa ka chokolete.

    Ho ja lijo tse bobebe tse 'maloa ka beke ke tekanyetso e lekaneng. 1 bar ea ho sebeletsa e boima ba 25 g mme e kenyelletsa 90 kcal.

    Walnut paste

    Karolo e tsebahalang ea lijo tsa phomolo tse phetseng hantle le lijo tse matlafatsang. Peanut butter ke khetho e atileng haholo ho fetisisa. Li-pastel tsa almond, hazelnut le cashew ha li tloaelehe. Bala ka melemo le likotsi tsa lialmonde le lierekisi.

    Linate li na le boleng bo phahameng ba phepo e nepahetseng. Ke mohloli oa protheine ea meroho le mafura a mangata a sitisang cholesterol ea mali.

    Nala e nepahetseng ea linate e na le motsoako o le 1 - linate tse khaotsoeng. Li-Chocolate tse phatlalalitsoeng ka mafura a meroho ha li tšoanele lijo tse phetseng hantle.

    Walnut paste ke e mong oa baetapele lik'halori har'a lijo tse phetseng hantle. Ho sebelisa linate haholo ho kotsi bakeng sa ho nona boima ba 'mele le ho haptjoa ke lintho tse ling. Ho qoba mathata a nang le boima ba 'mele le bophelo bo botle, ha ho hlokahale hore u je tse fetang 1 khabana ea bijoux (70-80 kcal) ka letsatsi.

    Litholoana tse omisitsoeng

    Liapolekose tse omisitsoeng, li-prunes le morara o omisitsoeng li fapana le litholoana tse ncha ka har'a mohopolo o phahameng oa lintho tse molemo. Mefuta e tloaelehileng ea litholoana tse omisitsoeng ke efe:

    • Matsatsi ke baetapele moko-taba oa lijo tse matlafatsang tse amanang le phepo ea lijo. Iron le magnesium li thusa ho tlosa phokolo ea mali le mokhathala o eketsehileng. Bakeng sa lintlha tse ling mabapi le melemo le likotsi tsa mehla.
    • Liapolekose tse omisitsoeng ke mohloli oa mefuta e mengata ea li-vithamine (B le P), carotene le potasiamo. Litholoana tse omisitsoeng li loketse bophelo bo botle ba tsamaiso ea methapo ea pelo, letlalo le lipekere.
    • Li-prunes li bohlokoa boteng ba likhoele tsa tlhaho (fiber le pectin) le potasiamo. E kenya ts'ebetsong metabolism, e tsamaisa khatello ea mali le tšilo ea lijo.
    • Lirosa ke morekisi ea ruileng oa tsoekere e ngata. Palo e kholo ea livithamini tsa B-group e mo etsa moahisane ho loants'a mathata a ho robala le ho teneha.

    Karolo e mpe ke likhalase tse phahameng le tsoekere e ngata.

    Ho fetella ha litholoana tse omisitsoeng lijong ho sokela mathata a tšilo ea lijo: ho thunya le ho eketseha ha khase.

    Ho itšireletsa mafung le boima bo feteletseng, ho kgothaletswa ho ja likotoana tse 5 tsa apolekose tse omisitsoeng kapa matsatsi ka letsatsi. Khetho e 'ngoe ke 25 g ea morara o omisitsoeng. Boleng ba phepo e nepahetseng ea likhetho ka bobeli ha bo fetele ho 150 kcal.

    Litholoana tse nang le linepe li nka sebaka sa lipompong tsa lipompong le lipompong. Litholoana tse tšoailoeng ke senotlolo se bobebe se ka potlakisang seo u ka se tsamaeang le uena tseleng kapa mosebetsing.

    Analogue e joalo ea lipompong e entsoe ka zest ea lilamunu, makhasi a melon, mokopu, phaenapole, papaya le litholoana tse ling. Metsoako ea vithamine ea litholoana tse ncha e bolokiloe ka har'a lilakane.

    Bahanyetsi ba litholoana tse tšoailoeng ha ba ba rate hobane ba khopama. Lithollo tsa litholoana tse tsoang tlhahisong ea indasteri li tlatsana le mebala ea maiketsetso le litatso. Monko o nyonyehang kapa moriti o sa tloaelehang oa litholoana tse linngoeng ke lebaka la ho hana ho latsoa.

    Ho amoheloa ke litsebi tsa phepo e nepahetseng, ho fa litholoana sirapo e boima ba 40 g mme ho kenyelletsa 132 kcal.

    Mokhoa o motle oa ho ja lijo tse bobebe tsa indasteri. Lekunutu la melemo ea litholoana ke ho haella ha tse tsoekere haholoanyane le monko o mongata. Li-fiber tsa tlhaho li liehisa ho kenngoa ha lik'habohaedreite 'me li fana ka maikutlo a ho sithabela ka nako e telele. Feri ha e nkuoe, empa e monya litšila tse kotsi mme e potlakisa ho tlosoa ha tsona ho tsoa mohloling oa tšilo ea lijo.

    Litholoana tse ntle haholo tsa ho fokotsa le ho boloka boima ba 'mele:

    • Liapole - baetapele ka bongata ba fiber. Litholoana li boetse li na le tšepe. Bakeng sa lintlha tse ling mabapi le melemo le likotsi tsa liapole.
    • Phaenapole E entsoe ka Vitamin C mme e na le bromelain, e thusang ho chesa mafura.
    • Morara - Citrus e nang le tatso e bohloko e na le linoko tse ngata tsa antioxidants le trace tse fanang ka maikutlo a ho tlala le ho ntlafatsa metabolism.

    Morara o tla tsoela molemo lijong ho theola boima ba 'mele, haeba o sa fafatsoe ka tsoekere. Ha u le tseleng, ho na le lijo tsa morara kaofela tse ka u fokotsang boima ba 'mele, bala ho feta ka lijo tse fanoeng sehloohong sena.

    Banana le morara li lokela ho jeoa ka bongata. Litholoana tseo ka bobeli li na le tsoekere e ngata le likhalori. Bakeng sa lijo tse nang le phepo e nepahetseng, banana e le 1 (130 kcal) e lekane. Khetho e bobebe ke morara o 10, o tla tlisa likhalase tse halofo. Ka apole ea boholo bo mahareng - 48-50 kcal. Re khothaletsa ho bala sengoloa se mabapi le ja banana.

    Cherry, cranberries, blueberries, li-blackberry ke barekisi ba tlhaho ba livithamini le fiber.Melemo ea bona ea ho ja e tlase ka tsoekere le lik'halori.

    Watermelon e na le potasiamo e ngata mme e chekoa habonolo. Phepelo e nang le metsi e thusa ho tlosa chefo ea tlhaho ebile ha e sokele ka ho ba le maikutlo a boima ka mpeng. Bala ka melemo le likotsi tsa mahapu.

    Monokotšoai o sa tsoa jeoa o tla ba molemo haholo. Kamora phekolo ea ho bata le ho futhumatsa, ba lahleheloa ke livithamini tse ngata.

    U ka ja joang lipompong tsa khalori e tlaase

    Lijo tse phetseng hantle li lula e le mohloli oa likhalori, 'me ho li sebelisa hampe ho tla lebisa ho nona. Ho thibela sena ho etsahala, o latela litaelo tse peli tsa bohlokoa tsa phepo e nepahetseng:

    • Nako ea lijo tse theolelang tsoekere ha e liehe ka 1200. Ho fihlela mots'ehare, metabolism e sebetsa ka ho fetisisa. Likhalori li tla sebelisoa 'me li ke ke tsa lula' meleng ka mokhoa oa mehloli ea mafura.
    • Li-sweets ha lia lokela ho jeoa ka mpeng e se nang letho. Tsoekere, ho ba motsoako o bonolo oa nama ea nama, e kenella hanghang mme e tla baka tlhaselo e matla ea tlala nakoana kamora ho ja.

    Qeto e nepahetseng ke ea ho itlhatsoa ka lijo tse tsoekere ka mor'a lijo tse felletseng tsa protheine: mahe, lihlahisoa tsa lebese. Lijana tsa liprotheine li tla tlala 'mele' me li felise takatso ea ho tlatsa "mafura" ka tsoekere. Mokhoa o motle oa ho kopanya thabo le melemo ke ho ja chisi ea cottage kapa yoghur ea tlhaho, u e tlatselletsa le monokotsoai, litholoana kapa khaba ea mahe a linotsi.

    U ka ja joang lipompong ha u ntse u theola boima ba 'mele

    Ha boima ba 'mele bo hlokahala ho laola boleng ba lijo. Khaello ea likhalori lijong e tla etsa hore 'mele o khahle mehlodi mehloling ea mafura,' me o potlake ho arohana le lik'hilojule tse eketsehileng.

    Nakong ea likhahla tsa ho fokotsa boima ba 'mele li ka kenyelletsoa lethathamong eseng makhetlo a fetang 1-2 ka beke. Lisebelisoa ka sejana se le seng - Bonyane: 1 sekwere sa chokolete e lefifi (hoo e ka bang 10 g), monokotsoai o fokolang kapa apole e le 1 pele ho lijo tsa motšeare.

    U ka ja joang lipompong ha u ntse u boloka boima ba 'mele

    Ho boloka foromo ho boetse ho fana ka tlhokomelo ho boleng ba phepo e nepahetseng: tekanyo e tloaelehileng ea letsatsi le letsatsi bakeng sa basali ke 1500-1800 kcal.

    Lijo tse monate li ka natefeloa makhetlo a ka bang 3-4 ka beke. Litholoana kapa monokotsoai li ka tšehetsa matla lipakeng tsa lijo.

    Lihlahisoa tse nang le tsoekere e kenyelitsoeng le lethathamo le phahameng la lik'habohaedreite (tse fetang 40 g ka 100 g ea sehlahisoa) li jeoa ka bongata ho fihlela ho 30-40 g Bakeng sa lihlahisoa tse arolelanoang, sena se bolela li-marshmallows kapa li-cookie.

    Re khothaletsa ho shebella video ho tsoa ho mokoetlisi oa boikoetliso ba 'mele, Dmitry Glebov, o bua ka mokhoa oa ho ja liswiti mme a se ke a nona.

    Ke liswiti life ho hana le ho li nkela

    Lijo tse kotsi ha li tlisetse 'mele letho haese liponto tse ling. Bakeng sa lesea le leng le le leng le thibetsoeng, u ka fumana mofuta o mong o phetseng hantle:

    Seo u lokelang ho se tlosa?Joang ho nka sebaka?
    • Lebese le chokolete e tšoeu,
    • Li-Bar tse monate
    Chokolete e lefifi
    Mekoallo ea chokolete
    • Muesli
    • Halva
    • Kozinaki
    Pipi
    • Litholoana le monokotsoai,
    • Litholoana tse halikiloeng le litholoana tse omisitsoeng
    • Marshmallow, pastille ea marmade
    Letsoai le bolila la chisi
    • Ice cream e tlase
    • Yogurt e chaza le chisi ea Cottage
    Ho baka keke
    • Li-cookies tsa Oatmeal
    Hazelnut pastePaste ea Walnut ea mahala

    Mokhoa oa ho khetha lijo tse theolelang ka lebenkeleng

    Ka lebenkeleng o ka hlahloba melemo ea lijo tsa sehlahisoa pele o reka. Seo u ka se batlang:

    • Sebopeho. Ho ba teng ha "lisebelisoa" bakeng sa lisebelisoa tsa tlhaho tsa tlhaho le lioli tsa homogenized ho hlahisa sehlahisoa se se nang boleng le se kotsi. Tsoekere e tla pele lethathamong la linoko - sesupo sa lijo tse se nang thuso. O tla tlisa likhalori tse ling, empa a ke ke a ntlafatsa palo eo.
    • Tlhahisoleseling ka boleng ba matla. Ha ua lokela ho reka thepa, u tšepe litšoantšo tsa banana ba mosesane ho sephutheloana le mantsoe "ho phela hantle", "leseli", jj. Haeba litaba tsa khalori ea kalafo e phetseng hantle li sa lumellane le lijo tsa motho ka mong, sehlahisoa se ke ke sa sebetsa.
    • Litho tse amanang. Mokhabiso o khabisitsoeng oa li-bar le li-marshmallows, ho fafatsa tsoekere ea marmalade imperceptibly, empa haholo eketsa boleng ba khalori.

    Fructose e nkela tsoekere lijong tse monate tsa batho ba lefu la tsoekere. Ha e ame glucose ea mali, empa e fetoloa kapele hore e be mafura. Ka hona, li-halva tsa ho ja, li-cookies le gozinaki "ka" fructose "ha se mokhoa o sireletsehileng ho liswiti tse tloaelehileng.

    Mokhoa oa ho khetha lijo tse tsoekere ka cafe

    Sebakeng sa thekiso ea lijo ha ho na monyetla oa ho fumana boleng ba matla ba li-menu, empa u ka khetha sejana se bolokehileng:

    • Lijoa tse bonolo ka ho fetisisa ke litlolo le jellies tse nang le litholoana le monokotsoai.
    • Liea tse matlafatsang tse tsoang lenaneng la litlolo tse lumelloang li hlophisitsoe motheong oa lebese. Mousses, puddings, cheesecake li loketse. Lijana tsena li lokile ka ho hloka (kapa boholo bo fokolang) ba pastry.

    Lintho tsa menyu tseo u li hlokang ho hana ho theola boima ba 'mele le ho boloka boima ba' mele:

    • Cake ea li-biscuit.
    • Ho baka Wheat.
    • Li-pie tse halikiloeng ka botebo le li-donuts.
    • Li-toppings tse monate: lebese le kolobisitsoeng, lisoso le sirapo.

    U ka etsa risepe efe kapa efe hore e be tlase caloric

    Melemo ea ho pheha lapeng ke tlhaho le bokhoni ba ho leka litlolo. Haeba u lakatsa, li-recipe tseo u li ratang haholo li ka fetoloa ho latela litlhoko tsa menyu e phetseng hantle.

    Lijo tse ngata tse hlahisoang ka liseke, likuku le likuku tse ling tseo u ka li fumanang limakasineng le inthaneteng li na le tsoekere e makatsang. Khafetsa, e ka ba likhalase tsa tsoekere tse 1-2, esita le ho risepe e ntseng e na le chokolete, mohlala. Fokotsa palo ea tsoekere ka makhetlo a mabeli (ho li-recipe tse ling u ka boela ua li 3), ho tlosa chisi e monate ea lebese ka e baba. O tla se o ntse o fokotsa li-calories ka mokhoa o hlakileng.

    Mokhoa oa ho nkela tsoekere sebaka joang

    Kajeno, ho na le linoko tse tsoekere le tsa maiketsetso, tse etselitsoeng batšehetsi ba lijo tse nang le khalori e tlase. Li fapana ka boholo le tatso. Monyetla oa li-sweeteners tsa tlhaho ke ho ba teng ha lintho tsa bohlokoa tsa mohlala. Taba e bohloko ke nts'etsopele ea mokhoa oa ho its'etleha maemong a ts'ebeliso e ngata.

    Lino-monate tse entsoeng ka maiketsetso li na le boleng ba matla. Bokhoni ba bona ke ho fa lijo tatso e loketseng.

    Baetapele ba mmaraka oa sejoale-joale oa monate:

    • Metsotsoana - motsoako oa tlhaho oa metsi. Ke sehlahisoa se setseng sa ts'ebetso ea 'moba ka tlhaho. Metsotsoana e mengata e na le livithamini tsa sehlopha sa B le tšepe. Boleng ba phepo ea tee e le 1 e ka ba 23 kcal.

    Ho na le mefuta e fapaneng ea mol mol. 'Mala oa eona e khanya,' me o latsoa monate haholoanyane.

    • Stevia - Ntoa e sebetsitsoeng makhasi a semela se le seng. Ntho ena e rekisoa ka foromo ea mokelikeli kapa e ommeng. Lik'halori le tsoekere ha li eo. Re khothaletsa ho bala sengoloa se buang ka melemo le likotsi tsa stevia.
    • Tsoekere ea Kokonate - Nkoe e omeletseng ea metsi a sefate sa palema. E fihla ka mabenkeleng ka lebenkele. Tsoekere ea coconut e na le tatso e ikemetseng mme e na le calcium le zinki tse ngata haholo. Litaba tsa khalori ea tee e le 1 - 28 kcal.
    • Monate - mefuta e meng ea lapeng bakeng sa li-sweeteners tse tsoang linaheng tse ling. E khetholloa ke tatso e bonolo le boleng bo phahameng ba matla: 40 kcal ka ho tee e le 1.
    • Maple sirapo - Sesebelisoa se tsebahalang lijana tsa Senyesemane le Amerika.

    Ke lero la patsi le nang le tatso e itseng. Sirapo e ntlafalitsoe ka zinki le magnesium, empa e sa sireletseha bakeng sa ho theola boima ba 'mele: 53 kcal ka ho teba ka tee.

    Maple sirapo e ka nkeloa mahe a linotsi tsa lipalesa haeba ho hlokahala.

    • Saccharin - E mong oa bo-pula-maliboho 'marakeng oa li-sweeteners tsa maiketsetso. E fumaneha ka mokhoa oa phofo le lipilisi. Ntho ha e khothalletsoe tšebeliso ea letsatsi le letsatsi.
    • Sucralose - Analog ea mehleng ea kajeno ea tsoekere. E rekisoa ka mokhoa oa phofo e omileng. Sucralose e ka feta kalafong e leka-lekaneng ea mocheso.

    Ho na le maikutlo a hore tšebeliso ea kamehla ea saccharin e sokela nts'etsopele ea mafu a oncological a genitourinary system.

    Ho ba haufi le sesebelisoa sa mononyeletso o entsoeng ka cookware ea aluminium ka lithemparetjha tse phahameng (tse fetang 130 ° C) ho lebisa tlhahiso ea dintho tse kotsi 'meleng.

    Joang ho tlosa phofo ea botoro

    Wheat hase sona feela mohloli oa lihlahisoa tse tala tsa confectionery. Phofo ea Buttera e na le lingoloa tse 'maloa tse phetseng hantle:

    • Buckwheat phofo e na le protheine ea limela le li-antioxidants. Ka lebaka la bongata ba fiber e ngata, e thusa ho tlosa chefo le ho theha mosebetsi oa tšilo ea lijo. Lisebelisoa tse atlehileng ka ho fetisisa tsa "buckwheat" ke li-cookies le li-pancake, tse fapaneng ka mokhoa o ts'oanang le o phethehileng.
    • Phofo ea oat e na le likhoele tsa tlhaho, vithamine B le tšepe e ngata. Ke mohloli oa lik'habohaedreite tse rarahaneng mme ke motheo oa li-pancake tse tloaelehileng le li-biscuits.

    Lisebelisoa tse phetseng hantle ha li sebelise phofo feela, empa le li-flakes tsa herculean tse ngata.

    Li-cookie tse fapaneng tsa "oatmeal" li lokiselitsoe ho bona bakeng sa tatso e ngoe le e ngoe le boemo ba boleng bo holimo. Re u fa ho lokisa li-cookies tsa oatmeal ho ea ka litlolo tse monate le tse phetseng hantle.

    • Phofo ea almond - Tsena ke linate tse khethiloeng ka hloko. Sehlahisoa ha se na gluten mme se boloka thepa e molemo ea lithollo kaofela. Lialmonde li na le li-acid tse ngata le vithamine E. Walnut confectionery e nang le monko o monate ebile e boloka e le ncha nako e telele. Phofo ea almond ke motsoako oa bohlokoa ho bijoux ea France.

    • Meroho, litholoana le monokotsoai ka kotloloho eketsa metsoako ea phofo. Lithako tse tsebahalang ke mokopu, lihoete, libanana, cranberries. Ba ja lijana tse nang le livithamini mme ba fa lijo moriti o mocha oa tatso. Lijo tse phehiloeng ka lijo tse nang le meroho le litholoana li fapane. Mohlala, assortment ea lijana tse phetseng hantle tsa mokopu ke sesebelisoa se felletseng.

    Mokhoa oa ho nkela lihlahisoa tsa lebese tse mafura sebaka

    Mokhoa o atlehileng o bobebe o kopantsoeng le metsoako ea setso o lokela ho ba le likhalori tse fokolang, empa o be le maemo a tšoanang le "a pele". Mohlala:

    • Lebese le hlapolotsoe ka metsi le 1% kefir Likahare tsa mafura li loketse ho baka.
    • Cottage chisi le yoghur Likahare tse fokotsehileng le tse senang mafura li tla nkela tranelate e bolila ka tranelate bakeng sa khekhe e tlase-khalori.
    • Ricotta - Mokhoa o mong o bonolo oa ho chesa chisi joalo ka mascarpone. Ho nkeloa sebaka ho tla fokotsa boleng ba sessert ka makhetlo a 2,5.
    • Kokonate oli, lebese le tranelate ho khona ho nka lihlahisoa tse tšoanang le tsa tlhaho ea liphoofolo. Melemo ea lihlahisoa tsa limela ke hypoongegenicity, ho haella ha cholesterol le calcium e ngata. Oli ea kokonate le lebese li na le phello e ntle mosebetsing oa ho hlohlona le ho sebetsa ha sebete.

    Mafura a lebese ke karolo e felletseng ea lijo tse phetseng hantle. E fana ka metabolism e tloaelehileng mme e ntlafatsa ho monya ha limatlafatsi tse ngata joaloka calcium le zinki. Se ke oa tlohela lebese le nang le mafura a tloaelehileng molemong oa palo e nyane. Mokhoa o motle oa ho etsa hore lithuto tsa boraro li be bonolo li be li fole ke ho fokotsa tsoekere.

    Ho etsa jelly e nepahetseng le "marmalade"

    Agar-agar ke karolo ea tlhaho ea limela. E fumanoa ka ho sebetsa limela tsa metsing.

    Agar e na le boleng bo tlase ba phepo e nepahetseng (e ka bang 25 kcal ka 100 g), e tletse ka likhoele tsa calcium le tsa tlhaho tse hlohlelletsang tšilo ea lijo.

    Sebaka sa Gelatin se rekisoa mabenkeleng e le motsoako o omileng. Ha e na tatso le monko; nakong ea ho pheha, e nka litšobotsi tsa likarolo tse ling tsa jelly le marmalade: litholoana, lero, jeme.

    Ho futhumatsa mokelikeli ke ntho ea bohlokoa ha u sebelisa agar ho pheha: e ke ke ea qhibiliha ka metsing a batang.

    Mehopolo ea lijo tse hlatsuoang maiketsetso e fapane ebile e loketse litsebi tse hloahloa tsa maemo a holimo.

    Lijo tse bonolo ka ho fetisisa tse joaloka chisi ea chate e nang le litholoana le li-muffin ka microwave e u lumella ho fumana 1 e sebeletsang ka metsotso e 5. Lijana tse thata haholoanyane tse nang le ho baka ka ontong li loketse nakong ea mokete oa tee.

    Mabapi le litaba tsa caloric, liswiti tse bonolo ka ho fetisisa ke leqhoa la litholoana le li-chip tsa apole. Lijo tse matlafatsang ka linate li tla nkela lijo tse bobebe kapa lijo tsa hoseng.

    Lijo tse bolila khekheng

    Mofuta oa mantlha oa ho tlatsoa ha lebese le nang le khalori e tlase o loketse likuku le lino-mapholi.

    Litšebeletso Ka Mochini o Mong le o MongLikhopo tse 8
    Nako ea ho phehaMetsotso e 20-25
    Boemo ba maemo a thata2 ho tse 5
    Boleng ba matla kcal ka 100 g126
    B / W / U13/5/2

    • Chese e se nang mafura bakeng sa chisi - 400 g.
    • Lebese la Cow 3,2% mafura - 200 g.
    • Lemon ea lemone - 1 khaba
    • Sweetener - ho latsoa.

    • Tšela chisi ea cottage ka sekotlolo ebe u sebelisa blender ho e fetola ka bongata bo boreleli ntle le likhahla.
    • Tšela lebese ka har'a chisi e halikiloeng ebe u kopanya metsoako ho fihlela ho sa fetoheng ho sa feleng.
    • Kenyelletsa lero la lemone le linotsi ka tranelate. Beat ea boima ho fihlela tranelate e fumanehang.

    Sesebelisoa sa Apple: Chips tsa Apple

    Lijo tse bobebe - risepe ea sessert e bonolo ebile e bonolo ka ho fetisisa. Nakong ea kotulo, lijo tse bobebe tse bobebe tse entsoeng ka litholoana tsa lapeng e tla ba theko e tlase ka ho fetisisa le tikolohong.

    Ho etsa li-chips tsa crispy, liapole li hloka ho khaoloa likotoana tse nyane. Ho etsa sena, ho khothalletsoa ho sebelisa thipa e tšesaane.

    Litšebeletso Ka Mochini o Mong le o MongHoo e ka bang 8
    Nako ea ho phehaMetsotso e ka bang 120
    Boemo ba maemo a thata2 le 5
    Boleng ba kcal ka ho e sebeletsa55
    B / W / U0/0/18
    • Liapole - likotoana tse 3 tsa boholo bo bohareng.
    • Tsoekere - ⅓ Art.
    • Cinnamon phofo - thispone e ka bang 1

    • Preheat ontong ho ea ho 105 ° C. Koahela leqephe la ho baka ka pampiri.
    • Ka sekotlolo, tšela tsoekere e granured le sinamone.
    • Khaola liapole ka makhapetla a manyane. Hlooho le lithollo e ka tlosoa.
    • Hlophisa tholoana e halikiloeng pampiring e tlotsitsoeng e koahetsoeng ka pampiri. Tšela halofo ea sinamone ho liapole.
    • Pheha ka ontong ka holim'a mocheso o mahareng bakeng sa hora e le 'ngoe. Ebe o tlosa leqephe la ho baka, o fetise linoko 'me o tšollele phofo e tsoekere ea sinamone ho tsona. Tsoela pele ho baka metsotso e meng e 60.
    • Tlosa terei ea ho baka le likatse ka ontong ebe o li tlohella hore li fole ka botlalo.

    Re u fa hore u shebelle video ho tsoa Katerina Sokolovskaya, e tla bontša ka ho hlaka hore na u ka etsa li-chips tse joalo joang.

    Lijoa tse nang le gelatin kapa agar agar

    Lijo tse tummeng tse nang le gelatin ke jelly le marmalade ka ho eketsoa ha lero, litholoana, kofi le cocoa. U ka fokotsa likhalori haeba u nkela gelatin sebakeng sa agar.

    Litholoana le melee ea marang-rang

    Li-sweets, tse ratoang ke bana ba bangata le batho ba baholo, li ka lokisoa lapeng. Ho sebelisa mefuta e mengata ea lero le jeme ho u fa monyetla oa ho leka mebala le litatso.

    Litšebeletso Ka Mochini o Mong le o MongLikotoana tse ka bang 50
    Nako ea ho phehaMetsotso e 10 ea ho pheha + 2,5 bakeng sa ho bata ka sehatsetsing
    Boemo ba maemo a thata2 ho tse 5
    Boleng ba matla kcal ka 100 g46
    B / W / U0,5/0,3/10

    • Litholoana kapa lero la berry (lamunu, ciliegia, joalo-joalo) - 1 khalase.
    • Jam - ¼ senoelo.
    • Phofo ea agar-agar - likhaba tse 1.5.

    • Ka sekotlolo, kopanya lero, jeme le phofo ea agar. Kopanya le blender ho fihlela ho feto-fetoha ha maemo ntle le likhahla. Kamora hore ts'ebetso e phethe, siea motsoako o le mong metsotso e 5.
    • Tšela lijana le motsoako setofo ebe o li pheha ka lebaka la mocheso o bohareng. Pheha metsotso e 2, e hlohlelletsa kamehla.
    • Tlosa sekotlolo mochesong ebe u tšela motsoako oa 'mabole ka sejaneng se sa tebang kapa hlobo. Tšela likheo ka sehatsetsing lihora tse 2-3.
    • Tlosa marmalade e phethiloeng mefuteng / ho e khaola likwere.

    Ho ka sebelisoa lipompong tse tsoekere tse entsoeng ka maiketsetso tse bolokiloeng ka sehatsetsing matsatsi a 10.

    Jelly e nang le mefuta e mengata ea limela

    Ho kopantsoe ha likarolo tse mebala e mengata ho u fa monyetla oa ho fumana lijo tse monate, empa tse khanyang le tsa mantlha. Bakeng sa jelly ea lamunu le e tšoeu, re nka mango le lebese la kokonate.

    Litšebeletso Ka Mochini o Mong le o Mong6
    Nako ea ho phehaMetsotso e 70
    Boemo ba maemo a thata4 le 5
    Boleng ba kcal ka ho e sebeletsa212
    B / W / U0,5/0,5/20

    Bakeng sa sekala sa lamunu:

    • Mango - likotoana tse 3 tse nyane.
    • Tsoekere - ¾ senoelo.
    • Agar phofo - ligrama tse 5.
    • Metsi - ½ senoelo.

    Bakeng sa lera le tšoeu:

    • Lebese la kokonate - ½ senoelo.
    • Agar phofo - 3 dikgerama.
    • Metsi - ¼ senoelo.

    • Ebola mango, chop ho boreleli e lumellanang le tsoekere le kopanya le tsoekere. U lokela ho fumana linoelo tse 1.5 tsa litapole tse khotliloeng.
    • Qhala 5 g ea phofo ea agar ka ½ senoelo sa metsi. Kopanya hantle ebe o beha mocheso o tlase. Lokisetsa motsoako ho fihlela agar e felisitsoe ka botlalo 'me metsi a hlakile.
    • Kenya mango puree tharollong ea gelling ebe o kopanya hantle, ebe o tšela motsoako oa lamunu ka sekhahla ka setsing sa jelly.
    • Bakeng sa mokato oa kokonate, kopanya 3 g ea agar le kopi ea metsi ea ¼. Fafatsa motsoako ka mocheso o tlase ho fihlela o jala, ho tenyetseha pepeneneng ebe o tšela lebese la coconut.
    • Tlosa motsoako o mosoeu ho tsoa mocheso ebe o o aba ka holim'a jelly ea lamunu. Siea sopho e le 'ngoe metsotso e 45.
    • Jelly e mebala e felileng, e fihlelehang ka mokhoa o tsitsitseng, e ka khaoloa makaleng a arotsoeng mme ea sebeletsoa.

    Lijo kuku tsa almond

    Li-confectionery tse sebetsang - lijo tse bobebe, chisi, li-muffin, likuku le bohobe. Lekunutu la bobebe ba bona ke ho hana phofo ea botoro ka mokhoa o itseng kapa ka botlalo.

    Ho baka ntle le phofo ea koro le lebese ho loketse batho ba nang le bothata ba ho hloka mamello ho lactose le gluten.

    Mahe a ho pheha likuku a lokela ho futhumatsoa hore a futhumale ka kamoreng. Ho etsa kuku e be monate, ho bohlokoa hore u se e tlatse ka liprotheine tse shomang. Foam e lokela ho lula e le tšoeu, e tlatselletse le ho tlhobala.

    Litšebeletso Ka Mochini o Mong le o Mong8-10
    Nako ea ho phehaMetsotso e 120
    Boemo ba maemo a thata5 le 5
    Boleng ba kcal ka ho e sebeletsa235
    B / W / U8/14/22

    • Lialmonde kaofela, tse halikiloeng le tse halikiloeng - likopi tse 1,5.
    • Mahe a likhoho - likoto tse 4 tse kholo.
    • Mahe a linotsi - ½ senoelo.
    • Khaba ea Vanilla - 1 khaba.
    • Ho baka soda - ½ tsp
    • Letsoai - ½ tsp
    • Bakeng sa mekhabiso - 2 tbsp. mahe a linotsi le ¼ kopi ea limela tsa almond.

    Mokhoa oa ho peel le Fry almonds: beha linate ka sekotlolo se tebileng ebe u li tšela ka metsi a belang. Tsitlella metsotso e 5-10, ebe o tlosa peel e sootho. Ho tšela, hasanya lithollo ho leqephe la ho baka le koahetsoeng ka pampiri ea ho baka, ebe o omella metsotso e robeli ka ontong ka holim'a mocheso o bohareng ka mocheso oa 190-200 ° C.

    • Preheat oven ho isa ho 180 ° C. Tšela sejana sa ho baka se nang le mahlakore a phahameng ebe u se beha pampiring e entsoeng ka letlalo.
    • Grind lialmonde tsohle ka blender ho ea naheng e phofo. Fumana phofo ea almond ea senoelo e ka bang 3/4.
    • Makhooa a lehe a arohaneng le li-yolks.
    • Ka sekotlolo se seholo se nang le blender, otla li-yolks tsa mahe a 4, honey mahe a linotsi a linotsi, sirapo le letsoai ho fihlela le boreleli. Ebe u eketsa phofo ea almond e phehiloeng ebe u tsoelapele ho whisking ka lebelo le tlase ho fihlela likarolo li tsoakane.
    • Ka sekotlolo se arohaneng, otla makhooa a lehe bakeng sa metsotso e 1-2 ka blender e hloekisitsoeng ho fihlela lebone le bonolo la moea.
    • Kenya liprotheine tsena ka har'a motsoako oa nati le yolk ebe u kopanya tsohle ka hloko.
    • Tšela hlama ka foromo e lokiselitsoeng ebe u baka ka ontong metsotso e ka bang 28. Ho ikemisetsa ha keke ho pakahatsoa ke hue ea eona e 'mala oa khauta. Leino le kentsoeng bohareng ba ho baka le lokela ho tsoa le hloekile.
    • Tlosa likuku ka ontong 'me u li tlohelle li pholile ka metsotso e 10.

    Re khothaletsa ho shebella risepe ea video bakeng sa ho etsa cheesecake ea ho ja.

    Soke Cooke Pudding

    Ts'ebeliso ea lisebelisoa tse ncha tsa lapeng e thusa phetoho ho "PP" (phepo e nepahetseng). Lijoa tse tsoang ho multicooker ka kopo ka tsela e bonolo ho e hlophisa le ho hlophisa moea. Ho hana ho halika ka oli ho fokotsa bongata ba mafura le linotsi tse kotsi bophelong ba methapo ea mali.

    Sehlahisoa sa moetlo oa Senyesemane se pheha ntle le phofo ebe se fuoa mofuthu kapa se chesang. Palo ea tsoekere e ka fokotsoa, ​​'me likarolo tsa mantlha li tlatselletsoa ka litholoana: liapole, monokotsoai, morara.

    Khetho ea raese bakeng sa pudding e latela khetho ea hau. Arborio e tla fana ka litekanyetso tse bonolo tsa tranelate. Rosa e sootho, e nkiloeng sebakeng sa tsoekere e tšoeu, e tlatsa 'mele ka lik'habohaedreite tse rarahaneng.

    Lintlha tsa Recipe li fanoa ka lisebelisoa tsa kichineng tse nang le boholo ba li-watts tse 670 tse nang le belo e ka bang li-180 ml.

    Litšebeletso Ka Mochini o Mong le o Mong4
    Nako ea ho phehaMetsotso e ka bang 70
    Boemo ba maemo a thata3 le 5
    Boleng ba matla kcal ka 100 g150
    B / W / U3,5/5/20

    • Rice - sekotlolo sa ½ multicooker.
    • Liapole tsa sehlopha leha e le sefe - likoto tse 2 tsa boholo bo bohareng.
    • Lebese 1% mafura kapa metsi - likopi tse 1.5.
    • Mahe a likhoho - 2 likhomphutha.
    • Botoro - 50 g.
    • Tsoekere - sekotlolo se le seng se sa phethahalang.
    • Tsoekere ea vanilla - 1 khaba.
    • Li-Breadcrumbs.

    • Pheha raese ho lebese la 1% kapa metsi ka ho eketsa thispone e le 1 ea tsoekere e granated. Tloha porridge e pholile.
    • Beat mahe ka blender e nang le tsoekere ea vanilla le lehlabathe metsotso e robeli. Kenya botoro ho bona ebe u kopanya metsotso e meng e 1-2.
    • Khaola liapole ka likhaba, tlosa lithollo le lilakane.
    • Hlohlelletsa raese, litholoana le tsoekere ea lehe.
    • Koahela multicooker ka oli 'me u fafatse ka li-lawcrumbs. Laela likarolo tse kopaneng ho eona ebe o koahela.
    • Phanele ea multicooker, beha mokhoa oa ho baka. Ts'ebetso ea ho pheha e nka metsotso e ka bang 60.
    • Lumella hore pudding e pholile ntle le ho e ntša ka sekotlolong. Lijana tse phehiloeng ka sejoang se phehang butle, li lula li e-na le mokhoa o bobebe, o bobebe, 'me li hloka hore o sebelisoe ka hloko ha o tlosoa sekotlolo.
    • Li-pudding tsa raese tse itokiselitseng li ka khabisoa ka monokotsoai o mocha ebe li sebelisoa ka yogour e bobebe.

    Li-casseroles tse tlase le khalori ea boleng bo tlase ke khetho e ntle bakeng sa lijo tsa hoseng kapa lijo tsa motšeare. Haeba u ratile ho pheha le cooker ea butle, joale re fana ka risepe e 'ngoe ea ho lokisa li-casseroles tsa cottage.

    Likahare tsa khalori le liswiti le lijo tsa BJU

    Tafole e bonts'a tlhaiso-leseling ka lintho tse tloaelehileng tse tsoang ho assortment ea makete a thekiso. Ha o supa litaba tsa khalori le se nang le limatlafatsi, lipalo li fanoa ka 100 g ea sehlahisoa.

    Lebitso la liswitiLikahare tsa khalori, kcalLiprotheine / Mafura / lik'habohaedreite
    Chokolete e lefifi5407/36/48
    Marshmallows3050,8/0/80
    Marshmallows3201,5/0,3/82
    Marmalade2980,4/0/77
    Jelly ea litholoana732,7/0/16
    Litholoana tsa pastille2950,4/0/74
    Baa ba Muesli3608/20/40
    Sekhahla sa Peanut Butter ea Tsoekere62025/51/22
    Monate3330,8/0/83
    Li-cookies tsa Oatmeal4026/19/59
    Litholoana tse tšoailoeng3300/0/82
    Li-jogurts le li-curds tse nang le li-toppings tse monate
    Yogurt le chisi ea chisi e nang le mafura a 0%802,5/0,3/18
    Yogurt le chisi ea chisi e nang le mafura a 2-2,5%854/2-2,5/11
    Ice cream
    “Leqhoa la litholoana”950,2/0,2/24
    Pheha ice cream1063,8/1/25
    Kozinaki
    Sethala sa letsatsi58015/43/35
    Peanut49015/25/53
    Sesame peo51212/29/53
    Halva
    Peanut50515/31/42
    Sethala sa letsatsi53012/30/54
    Sesame peo51513/30/51
    Litholoana
    Liapole4803,3/0/10
    Liphaenapole500,4/0/11
    Litholoana tsa morara300,7/0/7
    Banana941,5/0/22
    Morara660,6/0/17
    Monokotšoai
    Li-ramatiki460,8/0/9
    Cranberries270,5/0/7
    Blueberries441/0/8
    Plum420,8/0/10
    Lebone250,6/0/6
    Litholoana tse omisitsoeng
    Liapolekose tse omisitsoeng2155/0/51
    Matsatsi2752,5/0/70
    Prunes2312,3/0/58
    Mopresidente2653/0/66

    Kahoo, li-sweets tsa phepo e nepahetseng ka ho fetesisa ke chokolete le lijo tse tsoang ho lipeo le linate. Ho 100 g ea sehlahisoa se seng le se seng se na le hoo e ka bang karolo ea boraro ea khalori ea letsatsi le letsatsi. Matsoho a tletse mafura le lik'habohaedreite, 'me, ho a jella ka bongata, a sokela ho nona.

    Monokotšoai ke liswisi tse bonolo le tse sireletsehileng ka ho fetisisa tsa lijo. Boleng ba matla bo ka tlase ho 50 kcal, ha ho na mafura, 'me tsoekere le lik'habohaedreite li teng ka tekanyo e fokolang (e seng ho feta 10 g ka 100 g ea sehlahisoa).

    Basebelisi ba marang-rang ba lahlehileng ka boima ba 'mele ba arolelana lekunutu la ho theola boima ba' mele libakeng tsa tlhahlobo le liforong tsa "ho ja". Basali ba lilemo tse fapaneng ba hola hanyane, ntle le ho itatola lijo tseo ba li ratang. Ba ho etsa joang?

    Svetlana, 29:

    Ka lilemo tse ngata ke ne ke boloka boima ba eona bo le ka har'a kilo ea 54-58 le keketseho ea lisenthimithara tse 170. Nakong ea boimana ke ile ka fola ho isa ho li-kg tse 76, tseo tse 6 feela li ileng tsa sala kamora ho beleha.

    O ile a fokotsa boima ba 'mele ntle le ho sheba setsebi sa phepo e nepahetseng, se thehiloeng tsebong e fumanehang marang-rang. Ho baloa ho jeroe le ho jelloa ke lik'hilojule tse fumanehang libakeng tse ikhethileng tse fumanehang.

    Ke kentse bohobe, likuku le lijo tse fumanehang habonolo lijong tsa ka. Ke ne ke sa khone ho hana liswiti ka ho felletseng: hoseng ke ne ke khona ho hlakola pompong kapa lilakane tse 'maloa tsa chokolete, empa ka mor'a nako ea motšeare!

    Ho ikoetlisa lapeng le matamong a ho sesa ho ne ho hokahane le phepo e nepahetseng. Sephetho ka khoeli ke likhaba tse 10 ho isa sekaleng!

    Daria, 35:

    Bocheng ba ka ke ne ke le moroetsana e monyane lilemong: Ke ne ke le boima ba li-kilo tse 56 ka bolelele ba lisenthimithara tse 167. Ts'ebetso ea ofisi ea Sedentary le mekha e mengata ea tee e entse ketso e litšila. Ha ke le lilemo li 25, ke ile ka fola ho isa ho li-kilogalamu tse 96 mme ke shebahala ke le lilemo li 20.

    Qalong o ne a tšepa "lijo tse tummeng tsa" Kremlin "ka lithibelo tse thata tsa lik'habohaedreite. Ke tlohela mosebetsi matsatsi a 3, ke sa khone ho ema ke sena bohobe.

    Mohato o sebetsang e ne e le phetoho ho phepo e nepahetseng, empa ntle le lithibelo tse thata ho lihlahisoa leha e le life. Nka nka 1 marshmallow kapa khaba e jeme bakeng sa tee, ho ba le seneke ka nkho ea yogati kapa litholoana tse fokolang tse omisitsoeng. Haeba o ja butle mme o tsepamisa tatso, tekanyetso e nyane ea monate e lekane.

    Ha nako e ntse e tsamaea o ile a qala ho ikutloa a le bobebe. Ha ke tsebe hore na ts'ebetso ea ho theola boima ba 'mele e nkile nako e kae, empa kajeno ke na le boima ba li-kg tse 65 ho fapana le tse boima ba ligrama tse 96! 'Me ke shebahala ke le monyane' me ke phetse hantle ho feta lilemong tse 10 tse fetileng.

    Maria 21:

    Ho tloha bongoaneng, ke tloaetse ho nona ho feta tekano. Batsoali ba ne ba hana ho nkhanela lijong le ho reka "mosa", li-chip le li-chocolate. Ha ke le lilemo li 15, ke ne ke shebahala ke nonne ka tsela e makatsang. Boima ba ka bo ne bo le haufi le 100 kg.

    Ke lekile mekhoa e mengata ea ho theola boima ba 'mele. Lithibelo tse feteletseng tsa lijo, ho fihlela tlala, ke ile ka batla ka senya 'mele oa ka. Ka teko le phoso, ho ile ha khoneha ho fumana lijo tse amohelehang.

    Kajeno ke boloka boima bo pakeng tsa 60-61 kg. Lenaneo le thehiloe litlhaping, khoho, meroho le linaoa. Ke ile ka khaola nama ea kolobe le nama ea khomo, e neng e le sesosa se ka sehloohong sa mathata a boima le a ho ja.

    Sebakeng sa "li-" "li-" "" tse monate ke li kentse "chokolete e lefifi" le "marshmallows", e nang le mafura a mangata. Litholoana tse senang lijo, liapolekose tse omisitsoeng kapa li-prunes.

    Phepo e nepahetseng e siea leino le monate menyetla e mengata ea ho ikhahlisa. Litlhoko tsa mantlha tsa li-gourmet tsa PP ke teka-tekano lijong le mokhoa oa ho ela hloko khetho ea lijana. Kamora litlhokahalo tsena, hoa khonahala ho boloka kutloano le ho fetola liswiki karolo ea lijo tse phetseng hantle.

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