Lisebelisoa tsa Selemo se Secha tsa khatello ea mali: ke eng e ke keng ea phahamisa khatello ea mali selemong se secha?

Kamora metsotso e seng mekae eketsa lihoete tse halikiloeng, celery, tamati ho li-beet. Kenya tsohle ka metsotso e ka bang 10. Eketsa moroho ho meroho e lokiselitsoeng, tšela metsi kapa moro oa meroho. Tlisa ho itokisetsa. Ha borsch e se e loketse, tšela tamati e khabisitsoeng ho eona.

Pele o sebeletsa, noka ka tranelate e bolila ebe o fafatsa ka litlama.

Sopho ea lebese le mokopu le semolina

• 100 g mokopu
• 350 g lebese
• 25g semolina
• 15g tsoekere
• Botoro ba 10g
• 100 g ea metsi.

Re hloekisa mokopu, re khaola likoto ebe re tšela metsi ka metsi ho fihlela hamonate. Kamora hore e itokise, e hlakole ka mokelikeli ka siting. Re pheha lebese le ho ritela semolina ho eona. Pheha metsotso e 10, kopanya le mokopu o khotliloeng, eketsa tsoekere le botoro.

Sopho e entsoeng ka Apple ka moro oa rosehip

• Liapole tse 150g
• 20g rosa e omisitsoeng
• 25g tsoekere
• Sinamone ea 0.1g
• 50g bohobe bo tšoeu
• 500g ea metsi.

Tšela rosehip ka metsi a belang ebe u pheha metsotso e 5. Ebe re phehella lihora tse 3 - 5, filthara, eketsa sinamone le tsoekere. Kenya liapole tse grated, pheha ebe li pholile. Re khaola bohobe ka li-cubes tse nyane, re li omise ka ontong. Sebeletsa ka sopho.

Sopho e entsoeng ka apricot e halikiloeng ka raese

• 20g ea raese
• Liapole tse omisitsoeng tsa 80g
• 15g tsoekere
• 50g tranelate
• 450g ea metsi.

Hlatsoa liapolekose tse omisitsoeng, rinse, chop. Tšela metsi a belang, eketsa tsoekere le ho beha bakeng sa lihora tse peli ho isa ho tse tharo. Ebe u eketsa raese e phehiloeng le tranelate. E tšeloa ka serame tafoleng.

Lithuto tsa mantlha tsa lijo

Nama e phehiloeng ka sopho e bolila le e bolila

• Nama ea nama ea khomo ea 150g
• Botoro ba 5g
• 30g bolila tranelate
• 5g phofo ea koro
• 10g morara o omisitsoeng
• Li-15g prunes
• 25g liapole
• 5g ea dill
• 100g ea moroho oa limela.

Pheha nama ebe u e khaola likoto tse peli. Ho lokisa sopho ea phofo le moro oa meroho. Soak prunes le morara o omisitsoeng ka metsing a batang. Re nka pan, re tšela oli ka ho eona, re tšela metsi a manyane ebe re tšela nama moo. Ka holimo re robala le litholoana, koala sekoaelo ebe u sesa metsotso e 5. Tšela spaghetti le simmer metsotso e 10 ho isa ho e 15.

Fafatsa ka litlama pele o sebeletsa.

Phehiloeng nama e ratoang le onion

• 150g bonololoin
• 1 onion
• 25g botoro.

Beat nama, e fa sebopeho sa pancake. Kolobetsa ka tlase ho pan ka oli, hasanya nama, tlatsa halofo ka metsi. Koala sekwahelo ebe u pheha metsotso e 5 - 7. Re tšela nama, re e omisa hanyane ebe u tšela oli ka mahlakoreng ka bobeli. Re hloekisa onion, re e etse mehele, Fry. Re tlatsa nama ea khomo ka lieie e halikiloeng ebe rea e sebeletsa.

Lisebelisoa tse lehlakoreng li ka tšeloa ka litapole tse halikiloeng kapa zucchini.

Semolina zrazy ka nama

• 50g semolina
• Lebese la 150g
• 80 g ea nama
• 20g botoro
• Lehe 1
• 10 g ea phofo ea koro.

Tlisa lebese ka pheha, eketsa semolina le ho pheha, ho hlohlelletsa, metsotso e 10. Kenya oli, lehe le tala. Tšoaea hantle 'me u arole likuku tse 2 - 3.

Pheha nama, e tšela habeli ka grinder ea nama. Lintho tse hlahisang li hasoa ho li -illa. Kopanya likarolo, tšela ka phofo le Fry.

Pike e halikiloeng pikeng ea lebese

• 125g zander
• 20g botoro
• 75g ea lebese
• 5 g, phofo
• 10g makhala
• 100g ea litapole
• Lehe 1
• 15g ea chisi.

Khaola filimi ea pike perch ka likotoana tse 3-4 ebe o belisa. Ka tlase ho pan, e tlotsoe ka oli, beha litlhapi, tšela spaghetti sa lebese le lenyane. Beha melala ea sefuba ka holimo. Tšela ka holim'a spaghetti e setseng ebe u fafatsa ka chisi.

Pheha litapole mme u etse litapole tse khotliloeng ho eona, u eketsa lehe le lebese ho eona. Lokisetsa ho potoloha zander, u fafatse ka chisi le bake.

Liapole e phehiloe ka chisi ea chisi le morara o omisitsoeng

• Liapole tse 200g
• 30g morara o omisitsoeng
• Cheese ea 60g ea chisi
• Botoro ba 10g
• 1 yolk
• 5g semolina
• 30g bolila tranelate
• 15 g ea tsoekere.

Hlakola chisi ea mokotla ebe o kopanya le semolina, morara o omisitsoeng, tsoekere, yolk le botoro e qhibilihileng.

Ho liapole, khaola holimo, tlosa mookotaba ebe o tlatsa ka ho tlatsa. Rea baka.

Sebeletsa ka tranelate e bolila le tsoekere e tsoekere.

Meroho e boletsoeng schnitzel ka lebeseng la lebese

• Lihoete tsa 50g
• 75 g hop
• 40g likomkomere tse ncha
• 50g swede
• 75 g ea lebese
• 20g botoro
• 5 g tsoekere
• Lehe 1
• 10g semolina
• Koro ea koro ea 15g
• Chese ea 5g

Ebola lihoete le rutabaga, khabeloa khabeloa le sechu ka metsi a fokolang le botoro. Koka k'habeche le sechu ka lebese. Kopanya hop le lihoete le rutabaga, eketsa lehe, tsoekere, tsoekere le likomkomere tse halikiloeng. Kopanya hantle, theha schnitzels tse peli, tšela ka phofo le Fry ka oli.

Lokisetsa tranelate ea lebese, tšela schnitzel ho eona ebe u fafatsa ka chisi e halikiloeng. Fafatsa ka oli ebe o baka ka ontong.

Casserole e entsoeng ka litholoana tsa meroho le chisi ea chate

• Liapole tse 100g
• Morara oa 20g
• 20g lifeiga
• Chese ea 50g ea chisi
• Lehe 1
• 15g botoro
• 10g tsoekere
• 5g semolina
• 1 rantipole e nyane
• 25g spinach
• 30g bolila tranelate.

Rinse le ho cheka lihoete ho grater ea Korea. Fafatsa ka metsi ka oli e eketsoeng ho fihlela hamonate. Kenya spinach e khotsoeng. Stew bakeng sa metsotso e 5, eketsa liapole tse lomisitsoeng le lifeiga. Kopanya chisi ea chisi le semolina, lehe, morara o tsoekere le tsoekere. Nka foromo e tlotsitsoeng 'me u rale likarolo tsa chisi ea chisi, litholoana, jj. Tšela holimo ka oli ebe o baka.

K'habeche e halikiloeng ka litholoana le tranelate e bolila

Hlooho e nyane ea k'habeche e tšoeu

• Liapole tse 100g
• 50g ea apricot
• 30g morara o omisitsoeng
• 20g spinach
• 20g botoro
• 30g bolila tranelate

Ho tloha hloohong ea hop re kuta skillet ebe re e pheha ho fihlela halofo e loketse. Re lula fatše ka sekhahla, re tlohele metsi. Re ikopanya makhasi, re khaola lithutsoana tse thata ebe re li beha holima board.

Khaola sepinche, u e behe ka pane, tšela metsi ho eona, eketsa morara o omisitsoeng le 5 g ea oli. Stew bakeng sa metsotso e 5, kopanya le apricot e khethiloeng le liapole. Re robala holim'a makhasi a hop, re thatela ka enfelopo le Fry mahlakore ka bobeli.

Sebeletsa ka tranelate e bolila.

Mokopu le Apple Pudding

• Mokopu oa 100g
• Liapole tse 100g
• 50g lebese
• 15g semolina
• 10g tsoekere
• Lehe 1
• 20g botoro.

Ebola, chop ebe o tšela mokopu ka lebese ho fihlela o qetile. Kenya liapole tse khotsoeng le simmer ho fihlela mokopu o phehiloeng. Tšela semolina le ho pheha metsotso e 5. Pholile, ente tsoekere, protheine e shapuoe. yolk. Kopanya tsohle ka botlalo, kenya hlobo ebe o baka.

Sebeletsa ka ho nosetsa oli.

Millet porridge e nang le litholoana le mahe a linotsi

• 50g millet
• 30g prunes
• 20g apricot e omisitsoeng
• Morara oa 20g
• Lebese la 100g
• 20g botoro
• 30g mahe a linotsi
• Letsoai, tsoekere ho latsoa.

Re hlatsoa nyalothe le ho e tšela ka lebeseng le belang, eketsa tsoekere le botoro ebe u pheha ho fihlela e le lerootho. Eketsa litholoana tse hlatsoitsoeng ka poreng, kopanya, koala sekwahelo ebe u tšela ka ontong lihora tse 2-3.

Sebeletsa ka oli tafoleng. Arohane, re sebeletsa mahe a linotsi.

Li-Beets li kentsoe liapole, Rice le Raisin

• Li-beet tse 150g
• Liapole tse 75g
• 15g ea raese
• 25g morara o omisitsoeng
• 15g botoro
• 50g bolila tranelate
• Tsoekere ea 5g
• Lehe 1
• Cinnamon

Pheha raese, eketsa tsoekere, morara o omisitsoeng, liapole tse khabisitsoeng, botoro le sinamone ho eona. Kopanya hantle, 'me u hlatsoe li-beet. Tšela li-beet ka tranelate e bolila ebe o baka.

Mokopu ka apricot ka lebese spaghetti

• Mokopu oa 150g
• 75g ea apricot
• 15g botoro
• Tsoekere ea 5g
• 50g lebese
• 5g phofo ea koro
• Litlhako tse tšoeu tsa 5g

Cheka apolekole, kopanya le mokopu, e behe ka foromo e tlotsitsoeng, tšela ka lebese spaghetti, fafatsa le li-lawcrumbs, fafatsa botoro le bake.

Semolina fritters e nang le liapole le morara o omisitsoeng

• 50g semolina
• 30g liapole
• Morara oa 20g
• 75g ea lebese
• Lehe 1
• 20g botoro
• 5 g ea tsoekere.

Re pheha semola se phofo ka lebese ka tlatsetso ea botoro. Pholile, hlahisa lehe. Hlatsoa liapole, khaola ka li-cubes tse nyane 'me u li kenye kahare. Moo re eketsa morara o hlatsoitsoeng. Kopanya hantle le ho baka li-pancake pane ka oli.

Sebeletsa ka jeme, tranelate e bolila, jelly kapa ka sirapo.

Curd souffle e nang le apricot le linate

• Cheese ea 100g ea chisi
• 10g semolina
• Lehe 1
• 15g tsoekere
• Lebese la 20g
• 30g ea apricot
• 25g li-walnuts
• Botoro ba 10g
• 30g bolila tranelate.

Sututsa linate ho fihlela li le boreleli 'me u kopanye le apricot e halikiloeng le curd. Kola hantle 'me u tšele mokhoa o tlotsitsoeng ka mafura. Rea baka. Sebeletsa ka tranelate e bolila.

Cream ea Yogurt

• 100g yoghur
• 25g tranelate e bolila
• 25g tsoekere
• Lebese la 20g
• 3g gelatin
• 1 yolk
• Cinnamon

Beha yolk le tsoekere, kopanya le gelatin e kolobisitsoeng pele le lebese le belang. Hlohlelletsa ho fihlela gelatin e felisitsoe ka botlalo, sefaha, eketsa sinamone. Beat tranelate e bolila ka yoghur 'me u kenye tharollo ea gelatin ho eona. Kopanya hape u pholile.

Li-pancake le lihoete, morara o omisitsoeng le liapole

• 50g phofo
• Lebese la 100g
• Lehe 1
• 10g tsoekere
• 29g botoro
• 30g morara o omisitsoeng
• 30g ea apricot
• 30g bolila tranelate
• Lihoete tsa 50g.

Kopanya lebese, phofo le tsoekere, bake li-pancake tse peli. Rinse, chop le lihoete tsa sechu ka oli e nyane, eketsa morara, apricot. Re beha li-mince ho li-pancake, phuthela le Fry mahlakoreng ka bobeli.

Sebeletsa ka tranelate e bolila.

Prunes e halikiloeng ka chisi ea chisi le linate

• Li-prunes tse 60g
• Cheese ea 60g ea chisi
• 1 yolk
• 5g semolina
• 10g tsoekere
• 25g li-walnuts
• 50g bolila tranelate
• 3g botoro.

Rinse prunes, soak ka metsing a batang, tlosa peo. Kopanya chisi ea chate le semolina. Kenya yolk, tsoekere le linate tse halikiloeng hantle. Stuff ea prunes, kenya hlobo ka pele ho oli, eketsa metsi a fokolang ebe o baka. Tšela tranelate e bolila ebe o sebeletsa.

• Liapole tse 150g
• 20g ea apricot
• 15g morara o omisitsoeng
• Li-almonds tse 15g
• 20g tsoekere
• Cinnamon

Ka liapole, tlosa ntho ea mantlha. Kopanya morara o omisitsoeng, oo pele o neng o kolobisitsoe, le tsoekere le lialmonde tse khabeloang hantle. Cheka, sebeletsa, e fafalitsoeng ka tsoekere e tsoakiloeng le sinamone.

Melao-motheo ea lijo

Lijo tsa bakuli ba nang le khatello ea mali tse matla li thusa ha feela ho latela melao ea motheo:

1. E ja hanyane (makhetlo a 5 kapa ho feta) le ka likarolo tse nyane.
2. Lekhetlo la ho qetela ho khothalletsoa ho ja lihora tse 1 - 2 pele u robala.
3. U hloka ho pheha ka letsoai le lengata.
4. Bophahamo ba mokelikeli bo sebelisoang ka letsatsi ha boa lokela ho feta lilithara tse 1,5.
5. Lijana tsa bobeli li lokisoa ke ho pheha, ho baka kapa ho fofa.

Lihlahisoa tse sebelisoang nakong ea lijo bakeng sa khatello ea mali li na le litlhokahalo tse latelang:

1. Lijo tse lekaneng ka mokhoa o itekanetseng.
2. Palo ea mafura a liphoofolo (nama, mahe, margarine) le lik'habohaedreite tse potlakileng (liswiti, paseka, tsoekere) e ea fokotsoa.
3. Hoa hlokahala ho ba le lihlahisoa tse nang le lintlha tse phahameng tsa choline le methionine ho menu - li senya mafura. Sena se kenyeletsa oli ea meroho.
4. U hloka ho leka ho ja litlhapi le lijo tse nang le magnesium le potasiamo hangata.

Ho ja ka khatello e phahameng ea mali ho tla u tsoela molemo feela haeba letsoai le fokotsoa. E ka kenngoa lijong tsa phepelo ea methapo ea mali feela ka mor'a ho buisana le ngaka mme ea eketsoa ka kotloloho poleiting. Mabapi le sena, o hloka ho tseba lenane la lihlahisoa tse nang le letsoai le phahameng:

• setsiba,
• li-beet, k'habeche, lihoete, zucchini,
• raese, oatmeal,
• nama ea mmutla, nama ea khomo.

Bohlokoa! Likahare tsa khalori ea lijo ka letsatsi tse nang le boima bo tloaelehileng ba 'mele ha lia lokela ho feta 2500 kcal. Tabeng ena, mafura le liprotheine e lokela ho ba 100 g, le lik'habohaedreite - 400 g.

Lihlahisoa tse Khethiloeng

Lihlahisoa tse joalo li kenyelletsa tse tlatsetsang haholo ho fokotsa khatello ho mokuli. Mofuta ona oa semela (bran, cauliflower), o emisang setopo le tšilo ea lijo, o lebisa ho theoleng mmele. Ho ba le boima ba 'mele hangata ke sesosa se seholo sa khatello ea mali.

Protein - motheo oa sebopeho sa lisele, e fana ka molumo o hlokahalang oa vascular, o bohlokoa haholo kalafong ea khatello ea mali. Calcium le potasiamo li bohlokoa bakeng sa tšebetso e tloaelehileng ea pelo. Mafura a sa koaeloang ke mafura a lijo tsa leoatleng a fokotsa cholesterol e mpe.

Phepo e nepahetseng ea khatello ea mali e kenyelletsa tšebeliso ea lihlahisoa tse latelang:

• bohobe bo omisitsoeng ka mokhoa oa litlatse kapa ho tsoa ho phofo ea Wholemeal, lehlaka,
• nama e mafura a tlase le lihlahisoa tsa tlhapi - mohatla le khoho ntle le letlalo, Pike, cod,
• lithuto tsa pele tsa meroho ea meroho kapa lebese,
• Lijo tsa leoatleng tse nang le iodine - squid, shrimp, seaweed,
• Lihlahisoa tsa lebese tse nang le mafura a tlase - kefir, lebese, yogurt, chisi ea konkreite,
• tranelate e bolila le botoro - 20 g ka ho toba ka sejelong,
• omeledte ea lehe le phehiloeng ka bonolo - 4 likhomphutha. ka beke
• chisi e se nang mafura le e nang le mafura a tlase,
• meroho le meroho joalo ka squash le mokopu tse tlase cholesterol,
• oli ea meroho ka mokhoa oa ho roala salate ea meroho,
• litholoana tse omisitsoeng le tse ncha,
• lino tse tsoang ho chicory le harese, rosehip moro, compote,
• mousses a litholoana le jellies, mahe a linotsi, marmalade,
• sinamone, vanillin, lekhasi la bay, lipeo tsa caraway - lihlahisoa tsa ho ntlafatsa ho fumaneha ha lijo.

Se sa lumelloang

Ba fokotsa elasticity ea methapo ea mali mme ha ba bake khatello ea mali feela, empa hape e ka lebisa ho atherosclerosis. Mabapi le sena, hoa hlokahala ho qhelella lihlahisoa tsa "cholesterol" lijong tsa phepo e matla ea mali.

• mafura le mafura
• ho tsuba nama
• mayonnaise e mafura
• marinade
• nama e mafura
• tee e matla le kofi
• pepere le mosetareta
• cocoa le chokolete
• asene
• ho baka,
• soda
• joala

Lihlahisoa tseo ka linako tse ling li ka kenyellelitsoeng ho menu

Lijong tse nepahetseng tsa khatello ea mali ho na le lijo tse amohelehang hore li ka jeoa, empa li ka jeoa hang ka beke:

• oli ea limela
• pasta e thata,
• li-mushroom, li-radishes, li-turnips,
• linaoa
• botoro - 20 g, ka letsatsi,
• chisi e sebetsitsoeng
• monate - 50 - 70 g ka letsatsi, haeba boima ba bona bo tloaelehile.
• letsoai - 3 g, ka tumello ea ngaka e eang.

Hlokomela! Pheha letsoai lena ka ho eketsa lihlahisoa tse kang Lemone, litholoana tse halikiloeng, anise le lipeo tsa caraway hlama. Dill, acid kapa asene e ka eketsoa ha o pheha lithuto tsa pele le tsa bobeli. Ha nako e ntse e tsamaea e tla fetola litakatso tsa tatso le ho thusa ho tlohela letsoai lijong ntle le ho ikoahlaea.

Lits'enyehelo tsa beke le beke tse matlafatsang

Mohlala o motle oa phepo e nepahetseng bakeng sa khatello ea mali o fanoa ka har'a tafole, e tla thusa ho utloisisa hore na ke lihlahisoa life tse ka sebelisoang le seo ba ka se kopantsoeng.

Melemo ea phepo ea li-degree tsa 2 le 3 degrees

Lijo tse nang le phallo ea mali ea degree ea 2 hangata ha li na letsoai haholo ebile li kenyelletsa li-bran, litholoana tse omisitsoeng le lijo tsa leoatleng. Garine e thusang le avocado. Lijo tse mafura le tse tsubeloang ha li kenelle esita le ka bongata bo fokolang. U lokela ho ela hloko motsoako oa lihlahisoa tsa lebenkeleng - hore na li na le letsoai le cocoa le botoro hakae.

Sehlopha sa boraro sa bakuli ba nang le khatello ea maikutlo se sebakeng se eketsehileng sa kotsi, 'me sehlahisoa se seng le se seng se thibetsoeng se ka ama boiketlo ba motho. Bakeng sa bakuli ba joalo, letsoai ha le qheleloe ka thōko. Ho tšoana le ho ja lijo tse nang le mafura a liphoofolo. Palo ea lijo e ka nyolohela ho 6 - 7, empa servings e lokela ho fokotsoa. U ka ithabisa ka meroho le litholoana tse ncha. Sena se tla fana ka matla mme se ntlafatse maikutlo a hau.

Khatello ea Khatello ea Lihlahisoa

Ka 2013, sehlooho sa Letsatsi la Lefatše la Bophelo, se tšoaroang selemo le selemo, se ile sa khethoa khatello e matla ea mali: "Ntoa khahlanong le khatello ea mali ha se lefu, empa ke bophelo!", Hobane lefu lena ke le leng la a atileng kajeno. E hola ho motho e mong le e mong e moholo oa boraro lefatšeng.

Ha e se e hlahile hanngoe, khatello ea maikutlo e phehella bophelong bohle, leha e ka 'na ea se ke ea iponahatsa ka nako e telele. Leha ho le joalo, ke sesosa sa hlooho e bohloko, bophelo bo botle le ho tšoenyeha.

Ntle le moo, nalane e eketsehileng ea khatello ea mali e baka likhathatso tsa tsamaiso ea pelo le pelo mme e ama hampe lits'ebetso tse ngata tsa litho tsa motho. Hypertension, e boetse e tsejoa ka hore ke khatello e phahameng ea mali, e eketsa kotsi ea ho otloa ke pelo, ho otloa le lefu la liphio.

Ka mantsoe a bonolo, mali a hatella methapong ea mali, 'me le' ona, a khathetse ke khatello e feteletseng.

Phekolo ea khatello ea mali kamehla e 'nile ea nkuoa e le lefu la batho ba tsofetseng, empa, ka bomalimabe, haufinyane lefu lena le sa le monyane haholo. Matsatsing ana, o ka kopana le monna ea lilemo li 25 ea nang le lefu lena le bolotsana. “Hobaneng ha o bohlale?” Ua botsa.

Taba ke hore khatello ea mali e tloaetse ho hola ntle le matšoao a hlakileng, motho a ka ikutloa a tšoeroe ke hlooho. Hlooho ea methapo ea kutlo, joalo ka bokuli, e nyane haholo, ha mokhoa oa rona oa bophelo o fetohile haholo.

Haeba re hopola bo-nkhono le bo-ntate-moholo ba qetileng boholo ba letsatsi ba le moeeng o mocha, ba tsamaea, ba ja hantle, ba ne ba kenyelletsa lijo-thollo, lihlahisoa tsa lebese le le nang le letsoai le litholoana le meroho e mecha, ho hlakile hore na bacha ba eketsehile hokae. khatello ea mali

Bona hore na re phela joang le hore na re ja eng. Bacha ba qeta matsatsi ba lutse ka har'a likhomphutha, ba ja li-hamburger le ho noa cola. Lintho tse ngata tse etsang hore khatello ea mali e be matla li itšetleha ka litloaelo le litšekamelo tsa motho.

Sebaka sa bohlokoa ts'ebetsong ea thibelo le kalafo ea bothata bo nkuoa ke lihlahisoa tsa lijo tse nang le khatello e tlase ea mali, e nang le phello e tobileng molemong oa liphetoho tsa lik'hemik'hale le lits'ebetso 'meleng le ho thusa ho boloka likepe li le ka tatellano. Ka khatello e phahameng ea mali, ho nka meriana ha hoa lekana.

Ho bohlokoa hape ho tseba hore na o hloka eng le hore o hloka ho ja eng. Mohlomong ua tseba hore lijo tse khethehileng tse nang le khatello e phahameng ea mali li hlokahala haholo.

Kahoo, ho fihlela sephetho se nepahetseng se phahameng, ho hlokahala hore o kenye lihlahisoa tse nang le khatello e tlase ea mali, le hantle, livithamini le liminerale tse ho tsona: livithamini C, E, potasiamo, magnesium, acid ea omega-3, acid folic.

Vitamin C e fumaneha ka Lemone, lilamunu, li-currants tse ntšo, pepere e khubelu, fragole, kiwi.

Vitamin E - ka li-hazelnuts, mehloaare, sipinichi, peo ea soneblomo, lialmonde, parsley.

Potasiamo - ka har'a celery, li-mushroom, salate e tala, morara o omisitsoeng, liapole tse omisitsoeng.

Magnesium - ka peo tsa sesame, linaoa, sipinachi, peo ea soneblomo.

Omega 3 acid - ka oli ea mohloaare, salemone, mackerel, walnuts, halibut, herring.

Folic acid - ka parsley, letheka la rose, raspberries, mint, salate e tala, mahe, chisi ea cottage, tlhapi.

Livithamini tsena tsohle le liminerale li tla thusa ho laola khatello ea mali, ka hona kenyelletsa lijo tse nang le tsona lijong tsa hau, 'me khatello ea mali e tla fokotseha butle butle. Ebile, tsohle li bonolo, o hloka feela ho hopola melao e meng e bonolo ebe o leka ho e latela.

E ja meroho le litholoana tse ling. Ho tloha litholoana, e lumelloa ho ja liapole, liapole, libanana, mehla, morara, lilamunu, morara, lemati, lilamunu, liphaenapole, liperela, morara, fragole, li-tangerine, monokotsoai o fapaneng, tse thusang ho matlafatsa marako a mali. likepe, hape e ntlafatsa boikemelo ba tsona le ho kuta ha tsona.

Lihoete, li-avocados, mokopu, salate ea ho jala, sesepa sa metsi, li-beet, li-eggplant, squash - meroho ea hau ea khatello e phahameng. U boetse u lokela ho ja k'habeche e tšoeu ka mokhoa o mocha le o ratoang, likomkomere tse ncha le tamati, litapole, lierekisi, broccoli, sipinche, artichokes.

Ke khale e tsejoa, ka mohlala, hore li-beet le lihoete li bohlokoa haholo ts'ebetsong ea pelo. Li na le magnesium e ngata le potasiamo, hammoho le fiber fiber (fiber). Meroho e ka jeoa e tala, hammoho le ka mokhoa oa li-salads le vinaigrette. Litapole tsa jacket le tsona li na le phello e molemo khatellong. U e hloka hantle le letlalo.

Meroho e loetsoeng e lokile, e lumelletsoe ho eketsa oli e nyane ea mohloaare kapa soneblomo. Empa leha ho le joalo, mohlabani ea matla ka ho fetisisa oa khatello e matla ke konofolo, e kenyeletsang lintho tse hlapollang methapo ea mali. Ka khatello ea mali e phahameng, ho bohlokoa ho ja li-clove tsa 1-2 tsa konofolo letsatsi le letsatsi.

Ho boetse ho na le thuso ho noa lino tse sa tsoa etsoa ka litholoana le meroho.

Fokotsa tšebeliso ea letsoai (ho fihlela ho 3-5 g), hammoho le lijo tse halikiloeng, lijo tse ka makotong, letsoai le tse ling tse nang le letsoai lijong, hobane letsoai le boloka metsi 'meleng' me ka tsela eo le eketsa khatello ea mali.

Bakeng sa puseletso ea letsoai, u ka sebelisa linoko le linoko tse ling: dill e ncha, parsley, cilantro le basil, lero la lemone le boleng bo phahameng (ho bohlokoa!) Soso ea soso. Coriander, laurel, marjoram, celery, hammoho le ginger le tsona li tla thusa ho fokotsa khatello e phahameng ea mali. E thusa ho fokotsa khatello mme, ka mohlala, dandelion.

Se ke la lebala ho kenyelletsa makhasi a dandelion a hloekileng ho li-salads nakong ea selemo le lehlabula, 'me bakeng sa mariha e ka omisoa ebe e eketsoa e le sopho e omileng ho sopho le meroho e halikiloeng.

Qoba lijo tse halikiloeng lijong tsa hau, u se ke ua ja lijo tse nang le mafura a mangata: lore, nama ea nama ea kolobe, botoro, majarine, brisket, mayonnaise le lijo tse ling tse boima. Lingaka li na le bonnete ba hore nama e mafura ke sesosa se tloaelehileng sa khatello e phahameng ea mali. Turkey e mafura a tlase, khoho le veal ke lijo tse u loketseng.

Litlhapi li ka nkuoa e le mokhoa oa sebele oa khatello ea mali. Litlhapi tsa leoatleng tse se nang mafura a mangata joaloka cod le bass ea leoatleng li bohlokoa haholo ho khatello ea mali. Mefuteng e meng ea litlhapi tsa metsing, tse kang flounder le tuna, ho na le selenium e ngata, e ikarabellang bakeng sa bophahamo ba mesifa ea pelo.

Leha ho le joalo, litlhapi tse mafura li na le lintho tse ling hape tse nang le thuso haholo bakeng sa bophelo bo botle ba pelo - mafura acid (haholo omega-3). Li thusa sebete ho sebetsana le lijo tse mafura kapele. Tekano e nepahetseng ea phosphorus le calcium 'meleng e bohlokoa haholo bakeng sa khatello ea mali.

Litlhapi le lijo tse ling tsa leoatleng ho kenyelletsa le leoatle, ka setso li na le iodine e ngata, phosphorus, magnesium le potasiamo.

Ka tlhaho, lihlahisoa tsa lijo-thollo li ile tsa fetoha tse ling tsa lihlahisoa tse sebetsang bakeng sa khatello ea mali.Bohobe (ho tloha ho phofo ea koro e felletseng kapa ka keketso ea mabele, bohobe ba pita) le lijo-thollo (oat, nyalothe, buckwheat, harese) li tlatsa 'mele ka matla.

Lijo tsa lijo-thollo tse felletseng li na le lik'habohaedreite tse “liehang” tse chekiloeng nako e telele 'me li sa fetohe moo ho bolokoang mafura.

Lijo-thollo, joalo ka limela tse mebala e khanyang, li na le fiber e sebetsang, hammoho le lintlha tse 'maloa tsa mohlala tse hlokahalang bakeng sa likepe tse phetseng hantle.

Lijo tse ling tse phetseng hantle tse ka fokotsang khatello ea mali ke lijo tse nang le calcium e ngata. Tabeng ena, ha ho na letho le molemo ho feta lihlahisoa tsa lebese tse sa fuoeng: lebese le sa fuoeng kapa le sa fuoeng, buttermilk, kefir kapa yoghur, li-cheeses tse thata.

'Mele o boetse o na le lintho tse ngata tsa bohlokoa: linate, lipeo le linaoa: lialmonde, lilamunu, li-walnuts, peo ea sesame, peo ea soneblomo, mekopu, linate tsa phaene, metsoako ea mefuta e fapaneng ea linate, linaoa le lensisi.

Li-pastas tse monate le tse phetseng hantle, granola, granola li ka lokisoa ho tsoa ho peo le linate, li eketsa litholoana tse omisitsoeng, mahe a linotsi le linoko tse ling tse phetseng hantle ho tsona. Webosaeteng ea rona karolong "Healthy Nutrition" u tla fumana litlolo tse ngata tsa bohlokoa.

Litholoana tse omisitsoeng (morara o omisitsoeng, liapolekose tse omisitsoeng, li-prunes) ka bongata li na le magnesium le potasiamo. Bakeng sa bakuli ba nang le khatello e matla ea mali, ona ke monyetla o motle oa ho hlola litakatso tsa lipompong le lijo tse halikiloeng ebe o nkela liswinki, likuku le likuku ka litholoana tse omisitsoeng le litholoana tse halikiloeng.

Fokotsa tšebeliso ea hau ea tee, kofi le lino tse ling tsa kofi. Fetolela bona ka tee ea limela tse nang le phello e khutsitseng tsamaisong ea methapo: tee e tsoang ho rosehip infusion, tee e tala le tee ea hibiscus, e imollang spasms ea methapo le ho ntlafatsa methapo ea metabolic. Ho molemo ho e noa ka mokhoa o batang, kaha tee e chesang ea hibiscus e hlahisa khatello.

Ha e na thuso ea letho ka tee e etsoang ka mela ea apole, monokotsoai o motšo kapa lithunthung tsa linden hammoho le monokotsoai o monate le o monate. Bo-rasaense ba sa tsoa sibolla hore cocoa eo pele e neng e thibetsoe le eona e thusa ho fokotsa khatello. Ntle le moo, e na le potasiamo, tšepe, magnesium, phosphorus.

Empa hore cocoa e u tsoele molemo, u hloka ho e noella ntle le tsoekere.

Likhatiso tsa Liphallelo tsa Khatello ha se lijo feela. Ka mokhoa o makatsang, e 'ngoe ea lintho tsa bohlokoa ka ho fetisisa tse fokotsang khatello ea metsi ke metsi. Hangata bakuli ba nang le khatello ea maikutlo ba tseba hore ho boloka metsi 'meleng ho baka khatello ea maikutlo, ka hona leka ho noa hangata. Ona ke mohopolo o fosahetseng o fosahetseng! Metsi a bohlokoa ho motho eo 'mele oa hae o leng 88% e entsoeng ka lona.

Hangata batho ba nwa metsi a manyane, ba lumela hore ba a khutlisa ka katleho ka lino tse ling - tee, kofi, lino tse tsoekere, jj. Ebile, senoelo sa kofi kapa tee se nooang se tla tlosa metsi a mangata ho feta se fumanoeng ho sona, ka lebaka la ketso ea koae. Mmele o qala ho loanela ho boloka metsi a bohlokoa, ao ho oona ho thehiloeng edema ebe khatello ea matla e nyoloha.

Ho nwa metsi a lekaneng letsatsi le letsatsi ho ka thusa ho imolla khatello.

Khaotsa ho noa joala. Kamora ho noa joala, ho otla hoa pelo ho batho ba phetseng hantle, mme ho bakuli ba nang le khatello ea mali ho na le ts'oaetso e matla ea pelo le methapo.

Ha e le molao, lihlahisoa tse nang le khatello e tlase ea mali li theko e tlase ebile ha li theko e tlase, 'me litlolo tse tsoang ho tsona li bonolo haholo ho li lokisa. E le hore u se ke ua qhekella hore na u ka pheha eng le hore na u ka pheha joang, re nkile qeto ea ho u fa lijana tse 'maloa tsa lijana tsa lihlahisoa tse khothalletsoang khatello ea mali.

Potato vinaigrette e nang le eiee e tala

Lisebelisoa 400 g ea litapole tse phehiloeng, 200 g ea eiee e tala, 2 tbsp. thispone ea oli ea limela

Ho pheha:
Pheha litapole ka matlalo a bona, ebola, o etse likhetla. Kenya lieie e tala e khabisitsoeng hantle ebe u kopanya le litapole, nako le letsoai le oli ea meroho.

LisebelisoaLi-1 tse boholo bo lekaneng, 350 g ea hop e tšoeu, 300 g ea litapole, 1, tbsp. phofo, 2 tbsp. botoro, 70 g ea pepere ea langa le le lej, 100 g ea tranelate e bolila, dill mane na parsley,

Ho pheha: Pheha li-beet tse khaotsoeng ka li-cubes tse tšesaane ka metsing a belang a belang. Kopanya k'habeche e halikiloeng e kopantsoeng le litapole tse entsoeng ka daiki ka li-beet. Nako le halika ea phofo e halikiloeng ea dill le parsley e kopantsoeng le bolila tranelate le ho latsoa langa le le lej, tlisa ho ea pheha.

Haeba ho se na tamati, e ka nkeloa sebaka ke tamati e sa tsoakoang, e lokelang ho khaoloa, e tšeloe ka oli ebe e tšeloa ka siting.

Nama e phehiloeng ka sopho e bolila le e bolila

Lisebelisoa150 g ea nama ea khomo, 5 g ea botoro, 30 g ea tranelate e bolila, 5 g ea phofo ea koro, 10 g ea morara o omisitsoeng, 15 g ea li-prunes, 25 g ea liapole, 5 g ea dill mane na

100 di ml ea meroho.

Ho pheha:
Pheha nama ebe u e khaola likoto tse peli. Etsa asene ea phofo le moro oa limela. Soak prunes le morara o omisitsoeng ka metsing a batang. Nka pan, e tšele oli ka ho eona, e tšollele metsing a manyane, e romelle nama moo. Holimo ka litholoana, koala sekwahelo ebe u sesa metsotso e 5. Tšela spaghetti ebe o tšela metsotso e meng e 10-15. Fafatsa ka litlama pele o sebeletsa.

Li-cutlets tsa likhoho tse phehiloeng ka li-mushroom

Lisebelisoa 1 kg ea likhoho, 200 g ea li-mushroom, eiee e 1, lehe le le 1, 1 tbsp. phofo, letsoai le pepere, li -cropping, oli ea limela,

Ho pheha:
Hlatsoa khaba ea likhoho, khaola likoto ebe u otla e 'ngoe le e' ngoe. Ebola eiee ebe u khaola khabeloa. Hlatsoa ebe u khaola li-mushroom. Sesa onion ka li-mushroom le oli ea meroho. Otla lehe, letsoai le pepere. Beha likotoana tsa likhoho ka holim'a boto e remang.

Bohareng ba sekhechana se seng le se seng, beha mohloa o tlotsang le eiee. Rōlela meqolo ea fillet, e sireletsehile ka menoana ea meno. Ba tšela ka phofo, a tšela ka lehe le otiloeng ebe o tšela ka li-lawcrumbs. Tšela meqolong ka foromo e tlotsitsoeng ka oli ea meroho ebe u tšela ka ontong e kentsoeng pele ho likhato tse 180, moo e phehiloeng.

Tšela lijana tsa nama tse felileng ka sejana ebe u khabisa ka meroho.

Ebile, ho na le mekhoa e mengata ea ho pheha. Ka ho se kenye lijo tse kotsi lijong tsa hau, bakuli ba nang le khatello ea maikutlo ba ka ja lijo tse monate, tse fapaneng mme, ka ho fetisisa, ba phetse hantle. Lumella lijo tse nang le khatello e tlase haholo hore e be sebetsa sa lekunutu khahlanong le khatello ea mali, hobane ka thuso ea bona ho theola khatello ea mali maemong a tloaelehileng hoa khoneha. E leke, ka sebele u tla atleha!

Ja lijo tse fapa-fapaneng 'meleng' me u phele hantle 'meleng!

Lijo tsa khatello ea mali - phepo e nepahetseng le khatello e phahameng ea mali

Hypertension e bontšoa ke khatello e phahameng ea mali kamehla. Psychology ena e kotsi bakeng sa mathata a eona. Ho tšoloha khafetsa ha methapo ea mali ho lebisa ho se sebetse hantle tsamaisong ea potoloho ea mali.

Sena se ama litho tsa ka hare. Maemong a thata, ho ka hlaha sephetho se bolaeang. Phekolo ea lefu lena e kenyelletsa mokhoa o kopaneng oa ho fumana sephetho se tsitsitseng.

E 'ngoe ea likarolo tsa teng ke ho ja bakeng sa khatello ea mali.

Karolo ea lijo

Khatello ea mali e phahameng ke mofuta o tloaelehileng haholo oa pathology. Motho e mong le e mong oa boraro lefatšeng o na le matšoao a khatello ea mali.

Ho halofo ea batho ba tsofetseng, sena ke ts'oaetso e felletseng. Ho phela ka tsela e tloaelehileng le khatello e matla ea khatello ea maikutlo, motho o lokela ho ithuta ho fetola khatello.

Tharollo e tla ba ho thusa 'mele ka thuso ea mekhoa e meng ea ho ja ho ea mokhatlong oa phepo ea bona.

Ho ja lijo tse nang le khatello ea mali ha ho bolele ho tlohela ntho e ngoe le e ngoe e monate. Molao ona oa ts'ebeliso ea lihlahisoa tse ling molemong oa ba bang. Ke phoso ho nahana hore nakong ea lijo o ka ja feela o sa lateloe le ka bongata bo fokolang. Ena ke pono e siiloeng ke nako ea lijo.

Lijo tse amanang le khatello ea mali:

• e fokotsa mali
• tsokolisa methapo ea mali
• ntlafatsa metabolic,
• e thibela nts'etsopele ea atherosulinosis,
• e ntlafatsa boemo ba marako a methapo ea mali,
• e thusa mosebetsi oa liphio.

Likarolo tsa phepo e nepahetseng bakeng sa lihlopha tse fapaneng tsa batho

Mokhoa o nepahetseng oa phepo e nepahetseng bakeng sa khatello e phahameng ea mali bakeng sa bong bo fapaneng o na le phapang e itseng.

Lijo bakeng sa banna ba nang le khatello ea mali e lokela ho ba tse ngata le khalori e phahameng. Bakeng sa limmapa tse nang le khatello ea maikutlo, menyu le eona e ka ba le phepo e ntle 'me ea fapana ka mokhoa o nepahetseng. Nama e ratoang haholo e ka phehoa paneng ea grill ntle le oli. Ka bobeli sehlahisoa se phetse hantle 'me tatso e ntle. Li -elery, tlhapi e khubelu, mahe, likharenate le lijo tsa leoatleng li bohlokoa haholo ho banna.

Basali ba nang le khatello ea mali ba bonolo habonolo ntlheng ena - tlhoko ea bona ea 'mele ea lijo e tlase ho banna. Ho joalo, ebile ho bonolo ho basali, hobane lijo li tla thusa ho hlophisa lipalo. Ho etsa sena, sebelisa oli ea mohloaare le celery ha o pheha.

Ho leka-lekanya li-vithamine le mafura, o hloka lijo tse nang le li-acid tse ngata tsa omega-3 (ena ke tlhapi - salmon le salmon e pinki). Lihlahisoa tse sebetsang tse kang:

Sehlopha se seholo sa batho ba nang le khatello ea mali ke ba tsofetseng. Lijo tse nang le khatello e phahameng ea mali ho tsona ke tsa bohlokoa. Ntle le khatello ea mali, hangata ba na le mafu a mang, 'me u hloka ho boloka' mele o fokola ka lilemo.

U lokela ho ja nama e halikiloeng le tlhapi, sopho ea meroho, lijo-thollo, lihlahisoa tsa lebese, meroho e nang le oli. Ho tsoa ho li-pancake le li-pancake ntle le oli li lumelloa.

Melao-motheo ea ho ja bakeng sa khatello ea mali

Mothehi oa Lijo tsa Lijo tsa Russia M.I. Pevzner o ne a lumela hore ka thuso ea phepo e nepahetseng ea bongaka le lijo li ka khona ho fokolisa boemo ba motho ea kulang haholo ka khatello ea mali.

Lekholong la ho qetela la lilemo, o ile a qapa mekhoa ea ho phekola (litafole) tse 15 bakeng sa kalafo ea mafu a fapaneng a ntseng a sebelisoa. Ka khatello ea khatello ea mali, tafole ea phekolo ea No. 10 e laetsoe.

Ka ho phethahatsa melao-motheo ea phepo e nepahetseng ka khatello e phahameng, hoa khoneha ho fokotsa tšebeliso ea lithethefatsi, ho phela hantle, khatello e tsitsitseng.

Lijo tse amanang le khatello ea mali li lokela ho latela melao-motheo e latelang.

• Ho lokela hore ho be le lijo tse hlano ka letsatsi - lijo tse tharo tse ka sehloohong le lijo tse 2 tse bobebe. Lijoa tsa hoseng lijong tsa khatello ea methapo e tla ba tse khothatsang le tse matlafatsang, lijo tsa mantsiboea - lihora tse 2 pele a robala.
• Tšebeliso ea metsi e lokela ho ba le meeli. Letsatsi le leng la ho ja lijo tse nang le khatello ea mali, u se noe metsi a fetang 1 - 1,2 a etsang lilithara.
• U hloka ho ja ka nako e le 'ngoe u le sebakeng se phutholohileng. Ka linako tse ling feela ho latela mokhoa oa ho ja o theola khatello ea mali haholo maling.
• Letswai le lokela ho fokotsoa kapa ho felisoa ka ho felletseng. Sena se tla fokotsa ho ruruha ha lisele, le ho fokotsa khatello ea maikutlo. Ka tafole ho molemo ho beha sejana se letsoai se ikhethileng bakeng sa khatello ea mali le maemo a tloaelehileng (5 g). Kahoo ho tla ba bonolo ho laola tšebeliso ea lijo nakong ea khatello ea mali.
• Bakeng sa batho ba nang le boima ba 'mele bo eketsehileng, mehato e lokela ho nkuoa ho theola boima ba' mele. Khafetsa, mathata a nang le khatello e phahameng ea mali ka khatello e phahameng ea mali a qala ka lebaka la liponto tse eketsehileng.
• Ho hatisoa ha tšebeliso ho lokela ho etsoa lihlahisoa tse nang le boleng bo phahameng ba magnesium, potasiamo, calcium. Lihlahisoa tse nang le sodium li nkuoa hamolemo lijong bakeng sa khatello ea mali. Sena se tiisa ho fokotseha ha cholesterol ea mali le khatello ea mali.
• Lijo tse amanang le khatello ea mali e lokela ho ba tse leka-lekaneng, tse phethahetseng. E lokela ho ba le palo e lekaneng ea lintho tsohle tse hlokoang ke 'mele bakeng sa khatello ea mali.
• Haeba ho khonahala, mafura a liphoofolo a lokela ho nkeloa sebaka ke mafura a meroho lijong. Sena se thusa khatello ea mali e tlase maling.
• Ho ja tsoekere ho lokela ho fokotsoa. Sena se thusa hore ho be le metabolism ea carbohydrate.
• Bakuli ba nang le khatello ea maikutlo ba tlameha ho tlohela mekhoa e mebe - tlohele ho tsuba le tšebeliso e mpe ea joala.
• - Ja lijo tse nang le selenium (squid, linate, herring) kapa u li tšele ka livithamine tse ngata. Ntho ena e thibela nts'etsopele ea arrhythmias ka khatello ea mali, e na le thuso bakeng sa pelo le methapo ea mali, mme e thusa ho theola khatello ea mali.
• Ha e khothalletsoe ho fula nakong ea ho pheha. Mokhoa o motle oa ho sebetsa ke ho tima.

Li-beet li fuoa liapole

Li-150 g tsa li-beet tse belisitsoeng li hloekisoa ebe li khaoloa likotoana tse nyane. Ka mokhoa o ts'oanang, re ts'ela li-apole tse bolila tse 60 g.Re futhumatsa halofo ea khaba ea phofo e tšolotsoeng ka pane ebe re eketsa 5 g ea botoro, 30 g ea moro oa meroho le khaba ea tranelate e bolila e nang le mafura a tlase.

Pheha boima bakeng sa metsotso e 10 ebe o ea sefaha. E latelang, eketsa motsoako ho li-beets le liapole mme o belise mocheso o tlase bakeng sa metsotso e 10 - 15. Mokhoa o motle oa ho loants'a botenya.

Rabbit ka tranelate e bolila ea tranelate

Nama ea rabit (e ka bang 100 g) e khaoloa likotoana tse nyane ebe e halikisoa ka oli ea meroho ka bongata ba 1 tbsp. l Kenya likhaba tse 'maloa tsa moro oa limela le khaba ea tranelate e bolila ho nama. Stew ka tlasa sekoaelo ho fihlela e phehiloe. Risepe e bonolo, empa e molemo haholo bakeng sa khatello ea mali.

Paprika Stuffed Pepper

Re hlakola tse 'maloa tsa pepere ea tšepe e bohareng ho tsoa ho peo, e tlotsitsoeng ka metsi a belang ebe re tlosa letlalo. Khaba ea harese ea perela, e kolobisitsoeng pele ho lihora tse peli ho isa ho tse tharo, e kopantsoe le letsoai ntlheng ea thipa le kotulo ea onion e halikiloeng.

Tsohle tse bobebe ka har'a moro oa meroho ka bongata ba 50 g, ho fihlela harese e matlafala. Ka nako eo, bala hantle ntlha e hlahisang boima ebe o pepeta pepere. E latelang, u ba bake metsotso e 10 ka ontong ka mocheso oa likhato tse 180. Ena ke risepe e monate, e nang le phepo le phepo e ntle bakeng sa khatello e phahameng ea mali.

Qeto

Lijo tse matlafatsang khatello ea mali li tla thusa ho boloka khatello e le ntho e tloaelehileng ka tsela e feteletseng. Khetho e nepahetseng ea lihlahisoa e tla eketsa ts'ireletso mme e thibele nts'etsopele ea atherosulinosis le mafu a mang a kopaneng.

Ho latela melao le melaoana ea phepo e nepahetseng ho tla thusa ba nang le khatello ea mali hore ba be maemong a matle mme ba phele bophelo bo phetseng hantle ntle le matsapa a mangata le ho hloka botsitso.

Batho ba nang le khatello e phahameng ea mali ba tlameha ho qala ka ho hlahloba maemo a letsatsi le letsatsi le phepo e nepahetseng, hobane tsela ea bophelo e ama phallo ea mali ka kotloloho. Nakong ea ho hlophisoa ha lijo bakeng sa khatello ea mali, ho hlokahala hore u lekanyetse ka hloko tekanyo ea liprotheine, lik'habohaedreite le mafura.

Pholiso ea pholiso - beet kvass

Ho etsa bonnete ba hore li-beet le khatello li hokahane, ho lekane ho etsa teko e bonolo - hoseng ho hong le ho hong ho noe khalase ea sopho ea beetroot e phehiloeng ka matsoho a hau.

Ho e lokisa, ho hlokahala hore u nke li-redder hape u bata, metsi a hloekileng haholoanyane, pina ea koena e sa tsoa khuoa kapa e omisitsoeng le khaba e le 'ngoe ea tranelate e nang le mafura a tlase.

Ka hona, re hlatsoa le ho hloekisa lijalo tsa motso, re se ke ra li khaola haholo mme re li tlatsa ka nkho e nang le litha e le ngoe bakeng sa 2/3. Qhala tranelate e bolila ka metsing, sisinya hantle, tšela li-beets ebe u kenyelletsa koena (u ka e sebelisa ntle le eona).

Ha hoa lokela ho ba le metsi a mangata ka sejelong - e le hore se se ke sa fihla molaleng ka cm cm 2-3 Pele u beha botlolo sebakeng se sireletsehileng se ikhethileng, e tlameha ho koaheloa ka gauze e hloekileng.

Nakong ea belisoa ka thata, hlobo e tla hlaha holim'a metsi - e hloka ho hloekisoa khafetsa, empa pele ho tsohle - tšela metsi ka sethala, se tla hlaha hang hang. Ho etsa sena, tšela kvass e nyenyane ka hloko 'me u hlatsoe nkho ka metsi a hloekileng, ntle le ho nka meroho ea metso ho eona.

Ebe li tlatsoa ka beetroot hape ebe e khutlela sebakeng sa eona. Ready kvass e tla ba ka matsatsi a leshome.

Ntle le phello ea li-antihypertgency, e na le menyetla e meng e mengata, haholo, e thusa ho khutlisetsa tekanyo ea vithamine qalong ea selemo, ho loantša mokhathala. Ho lekane ho noa halofo ea senoelo sa seno se folisang - 'me ho lokisoe!

Phepo ea mantlha ea khatello ea mali

Ho etsa lijo, o lokela ho sebelisa litlhahiso tse latelang:

1. Fokotsa tšebeliso ea letsoai ho fihlela ho 5 g ka letsatsi.
2. Ho fokotsa ts'ebeliso li-carbohydrate tse bonolo tse jang (jeme, tsoekere, mahe a linotsi).
3. Ho boloka moeli oa metsi ho lekane ho tsamaisa lilithara tse 1,2-1,5 ka letsatsi (ho noella haholo ho baka ho ruruha).
4. Botoro le tranelate e bolila ho kenyelletsa ka har'a menu ka likarolo tse nyane.
5. Litapole , linaoa, bohobe bo lefifi ho ja ka bongata.
6. Bongata ba lijo e tlameha ho ba meroho / litholoana le lino tse ncha.
7. Ho tsoa ho nama ho lumelletsoe ts'ebeliso ea sefuba sa khoho , mmutla, setlolo sa turkey.
8. Phekolo ea mocheso e etsoa haholo ke ho belisa kapa ho chesa, ho lumelloa ho baka lijana ka ontong.

Hypertension Slimming Lijo

Lijo tsa hypertensives li khetholloa ke tšebeliso ea lijo tse silang habonolo, tse nang le maemo a tloaelehileng le tafole ea lijo bakeng sa ho theola boima ba 'mele. Ka hona, ho na le mefuta ea lijo tse nang le ketso e habeli. Ha motho a ja lijo tse itseng, ha a ntlafatse bophelo ba hae feela empa o boetse o fokotseha ka boima ba 'mele.

Lihlahisoa tse sebelisoang ke likhalori tse tlaase, 'me tafole e leka-lekaneng e thusa ho tsosa mohopolo. Ho ja meroho e mengata ho tsamaea le ho hloekisa mala a lihlahisoa tse chefo le lihlahisoa tse bolileng tse chefo microflora.

Sebopeho sa tikoloho e phetseng hantle se ntlafatsa mesebetsi ea metabolic maemong a cellular. Ho fokotsa tšebeliso ea letsoai kapa ho e lahla feela ho fana ka phello ea ho lokolla mmele oa metsi a mangata, a amang boima ba 'mele. E khutlisetsa sistimi ea bohlokoa ea vithamine.

Kamora ho tsamaisoa ha lits'ebetso tsa metabolic, ho na le phallo e potlakileng ea mafura. Lijo tse nang le phepo e ntle li matlafatsa mmele ho batla likhalori tse sa hlokeng mafura a 'mele.

Lijo tse tsebahalang ka bobeli ke DASH, e ntlafalitsoeng ke litsebi tsa phepo e nepahetseng le lingaka tsa Amerika. E kenyelletsa melao eohle e hlokahalang bakeng sa ho laola ho potoloha ha mali le ho theola boima ba 'mele. Ba khonne ho mo bitsa ea tummeng ka ho fetisisa le e sebetsang.

Bakuli ba bang ba atlehile ho hlola khatello ea mali le ho ba le sebopeho se setle. Har'a lintho tse ling, tafole ea lijo e fokotsa kotsi ea ho tšoaroa ke lefu la sethoathoa, e tlosa majoe a liphio, e thibele ho hlophisoa ha makhopho a mabe a mefuta e itseng, 'me e na le phello e molemo ho setho sohle.

1. Tsamaisa lijo tsa letsatsi le letsatsi bakeng sa likamohelo tse 5-6 ka likarolo tse nyane. E-ja, o shebile mofuta oa mofuta. Lihora tse 2 pele a robala, khaotsa ho ja lijo.
2. Mamella litekanyetso e lihlopha tsa mantlha tsa limatlafatsi.Tloaelo ea letsatsi le letsatsi e lokela ho ba le:
   • protheine 90 g (eo 50 g ea eona e tsoang ho liphoofolo),
   • lik'habohaedreite 350-400 g (ba rata meroho, monokotsoai, litholoana),
   • 80 g ea mafura (ao 25 ​​g ea limela e simolohileng),
3. Ha o theha lethathamo kenyelletsa palo e kholo ea meroho le litholoana tse nang le mafura a magnesium, potasiamo le oli.
4. Sebelisa lihlahisoa tsa lebese letsatsi le letsatsi mafura a tlase.
5. Lihlahisoa tse thibetsoeng e lokela ho qheleloa ka thoko ho menu.
6. Tekanyo ea metsi ho pholletsa le letsatsi tlatsa ka moro oa rosehip, liminerale tse ntseng li le metsi, tse nchafalitsoeng ka lero ho tsoa ho litholoana le meroho.
7. Pheha lijo U ka etsa lintho tse ngata ntle le ho li halika. Lijo tse phehiloeng ha lia lokela ho bata kapa ho chesa.
8. Moeli kapa o felise ka botlalo ho eketsoa ha letsoai.
9. Ka botlalo tlatsa tafole ea lijo e rarahaneng le sehlopha se hlokahalang sa liminerale (A, B, C, E, potasiamo, magnesium, iodine, phosphorus, calcium).

Lethathamo la lihlahisoa tse lumelletsoeng le tse thibetsoeng

• chisi ea chisi (ho fihlela mafura a 5%),
• mahe (a sa feteng boea bo le bong bo bobebe ka letsatsi),
• mofuta ofe kapa ofe oa konofolo,
• Lemons ,,
• meroho e mecha, litlama, litholoana,
• compotes ho tloha monokotsoai, litholoana tse omisitsoeng, lero le lomisitsoeng hantle, li-decoctions tsa letheka la rose,
• jelly, jelly,
• lebese le mafura a tlase le lihlahisoa tsa lebese,
• lijo-thollo
• nama le tlhapi,
• lisosa tse entsoeng hae le meroho ea litholoana,

• mafura a mafura le nama,
• linate
• broth broker
• li-mushroom
• linaoa
• asene le asene,
• ho tsuba nama
• lino tse nang le dae, li-preservices, khase, joala,
• meroho e halikiloeng
• boroso,
• Lijo tse potlakileng le tse bonolo
• kofi, cocoa, tee e matla,

Ntle le moo, o lokela ho fokotsa tšebeliso ea letsoai haholo kapa o tlohele ho o sebelisa. Hangata li-seasonings le linoko tse fapaneng li na le motsoako o kopaneng oa litlama le lipeo, tse ngata li ama phallo ea mali. Ka hona, nakong ea lijo le bophelong ba letsatsi le letsatsi, ho molemo ho tlohela tšebeliso ea bona kapa ho fokotsa tšebeliso.

Lithako

• Peo ea boholo ba beet e bohareng - 2 likhomphutha.,
• Cucumber (e ncha) - halofo ea lintho tse nyane tse tala,
• Masiba a onion e tala - sehlotšoana se le seng,
• Parsley le dill mane na
• Lemon - selae e le 'ngoe,
• Yoghur ea mafura a tlase - 1 khaba. khaba
• Makhooa a lee a phehiloeng - li-pcs tse 5.
• Letsoai la leoatleng - ntlheng ea thipa.

Ho pheha

1. Re hloekisa li-beets, re li khaola likarolo tse 4 tse lekanang, re li tlatse ka metsi hore re koahele ka botlalo, ebe rea pheha. Re hlahloba ho ikemisetsa ka thipa - e lokela ho kenella ka bongata semeleng sa motso.
2. Grind beet makhasi ao, hammoho le likomkomere mochineng oa lijo kapa li-cubes tse nyane.
3. Meroho e phehiloeng le e phehiloeng hantle.
4. O tla tlameha ho hatella le squirrels.
5. Kopanya metsoako eohle 'me u tlatse ka beetroot. Nakoana pele u sebeletsa, eketsa yoghur le lero la lemone ho eona. E felile!

Salate ea Beetroot

Recipe e bonolo ea salate ena, moralo oa eona oa pele le tatso e bobebe haholo - tiiso ea hore e tla "mela" lenaneng la malapa, 'me bohle ba ntlo ea rona ba tla lebala ka khatello ea mali.

Ho e lokisa, nka meroho e 2 e bohareng ea motsoako, pheha le grind ka grater e nang le masoba a manyane haholo. Hape, chisi tse tharo le tse thata (50 g), likhalase tsa konofolo tse 1-2. Re tlatsa salate ka tranelate e nang le mafura a tlase kapa mayonnaise - ke mang ea ratang le ho feta.

Re jala salate e mebala-bala ka mofuta oa liphiramide ho litamati tsa bohobe (re li etsa li sebelisa khalase e tloaelehileng ho tsoa ho likhaba tse tšesaane tsa bohobe). U ka khabisa ka peo ea sesame le mela ea limela tsa dill ho e etsa hore e shebahale joalo ka lifate tsa fire. E monate ebile e bohlokoa ka ho fetisisa - seneke se phetseng hantle se se se loketse!

Beetroot Toast

Joale ho fumaneha hore li-beet le khatello ea mali li fokotsehile, mme e ka ba monate haholo ka tee. Sessert e joalo e sa tloaelehang e ka khahlisa le ho makala ka nako e ts'oanang! Habohlokoa le ho feta - e na le thuso bakeng sa pelo le khatello khatello ...

Ho fumana mofuta o le mong oa marmalade, o hloka li-beet tse 450, tafoleng e le 'ngoe. ginger, tsoekere (ka ho khetheha e peeled brown) - hoo e ka bang 100 g, 1 Lemon e nyane.

• Re baka beetroot (e monate haholo ebile e na le lero) ka ontong, e lohiloeng ka foil.
• Re e hloekisa ebe re e fetola paseka e nang le blender.
• Re kenyelletsa ginger e halikiloeng le linoko (zest ka lero), tsoekere. Ha ho hlokahale hore u tsitlelle - o hloka feela ho beha sejana ka mollo, tlohela bongata ba beetroot bo phehe. Re kopanya metsotso e 5 kamehla.

Re boloka li-marmade tsa rona tse phahameng ka ho bata, ebe re li fetisetsa ka nkhong. E fetoha e monate haholo haeba o nka sengoathoana sa bohobe bo omisitsoeng, o behe sengoe sa chisi ea Adyghe, 'me ka holimo - khaba ea li-marmalade tsa beetroot. Monko o joalo o ke ke oa hlabisa lihlong ho fa baeti tee - ba tla makala!

Lijo tse joalo tse ruileng ke bopaki ba hore li-daete ha li fokotse khatello ea maikutlo feela, empa, ho bapala hoo e batlang e le papali efe kapa efe ho "monate oa rona", ho ka tlisa phapang ea lijo tse fokolang, e leng 'nete haholo nakong ea selemo.

Haeba ngaka e re u na le khatello ea mali, u lokela ho etsa liphetoho eseng feela tseleng eo u phelang ka eona, empa hape le lijong. Lijo tse amanang le khatello ea mali ke tsona tse eketsang katleho ea lithethefatsi le ho theola boima ba 'mele. Ho nona ho feta tekano ntlheng ena ho thusa feela ho hola lefu lena. Ke kahoo kalafo ea khatello ea mali le eona e lokelang ho kenyelletsa phepo e nepahetseng.

Sampole ea lijo bakeng sa beke

Lijo tsa letsatsi le letsatsi li arotsoe likarolo tse 5.

• khokhotsoa mahe ka lieie le tamati, tee tee,
• apole e halikiloeng
• sopho ea puree ea meroho, likuku tsa nama ea khomo e halikiloeng, raese, komporo e omisitsoeng ea litholoana,
• yoghur
• nama ea khomo ea nama ea tlhapi, salate ea meroho, tee e nang le lebese,

• Lehe le phehiloeng ka bonolo, tee.
• spinach e ncha e halikiloeng le lero la rantipole,
• tlhapi ea tlhapi ea tlhapi ea tlhapi, makhapetla a lijo tse halikiloeng, meroho e halikiloeng, jelly,
• Cottage cheese casserole,
• sefuba sa khoho se phehiloeng, tee le lebese,

• tee ea oatmeal
• jelly ea litholoana, litholoana tse omisitsoeng,
• sopho e nang le maballo a nama ea mmutla, salate ea meroho, compote e omisitsoeng ea litholoana,
• kefir
• lihlapi le meroho e phehiloeng ka ontong,

• Casser casserole, lebese,
• jelly ea litholoana
• sechu sa meroho, sefuba sa khoho se phehiloeng, tee
• kefir
• li-cutlets tsa mmutla tse tsoakiloeng, motsoako oa meroho,

• mahe a halikiloeng, tee,
• smoothie ea meroho
• sopho ea puree ea meroho, 'mutla ka cranberry spaghet, kissel,
• yoghur
• likuku tsa tlhapi tse utsoitsoeng, motsoako oa meroho, tee le lebese,

• oatmeal, tee ho litlama,
• litholoana smoothie
• sopho ea tlhapi, khalase, setlama sa meroho, compote,
• chisi ea chisi
• Sefuba sa khoho se phehiloeng se omisitsoeng ka meroho, tee,

• Casser casserole, lebese,
• smoothie ea meroho
• setlama sa meroho, tlhapi e utsoitsoeng, jelly,
• jelly ea litholoana
• li-cutlets tsa mmutla tse halikiloeng ka ontong, Remix ea meroho, tee,

Litlhapi tse nang le meroho

Hlatsoa fillet ea pollock ebe u eketsa letsoai le lenyenyane. Grate lihoete ho grarse grater, ebe u khaola lieie ka li-cubes tse nyane kapa mehele e mene. Tšela meroho ka oli ea meroho metsotso e meraro. Tšela mosamo oa meroho holim'a leqephe la ho baka, koahela ka fillet ea litlhapi ka holimo.

Nama le meroho

Khoele ea likhoho e khaola likarolo tse tšesaane. Letswai le lenyane. Khaola ka litapole tse nyane tsa li-cubes, onion, litlama. Hlohlelletsa meroho. Tšela nama, meroho ka lakane ea ho baka, o fafatsa holimo le chisi e thata. Pheha ka ontong ka metsotso e 35, o shebile puso ea mocheso ea 180 ° C.

Ho hana letsoai

Mokelikeli o mongata o nkoa e le sesosa sa khatello e phahameng ea mali. Tšebeliso ea letsoai e baka ho boloka metsi 'meleng, ka hona ho bohlokoa ho fokotsa ts'ebeliso ea ona haholo ho pheheng. Sekhahla se tloaelehileng sa motho ea phetseng hantle ke 15 g.

Haeba u latela lijo tsa bakuli ba nang le khatello ea mali haholo, o lokela ho fokotsa sekhahla ho fihlela ho 5 g kapa ho tlohela sesebelisoa sa letsoai ka botlalo.

Ha u etsa lethathamo la lijo, ho lokela ho hopoloa hore lihlahisoa tse felileng li se li na le letsoai ntlheng ena, ho bohlokoa ho fokotsa palo e khothalletsoang.

Maikutlo a litsebi mabapi le ho hana lijo ka botlalo a tsoakiloe. Ho na le kotsi e kholo ea tlhaselo ea bofokoli, ho tsekela le lipontšo tse ling tse mpe. Ntle le moo, mesifa ea mesifa ea fokola, eo ponahalo ea hae kamora ho theola boima ba mmele e le bobebe ebile e sa hlonephe.

Nakong ea ho itima lijo, ho kenngoa lintho tse chefo tse kotsi ho bophelo bo botle.

Ka hona, ho loketse ho sekaseka sephetho se lebelletsoeng le lits'oso.

Haeba ho khothalelitsoe, hangata ba sebelisa ho hana lijo tsa letsatsi le le leng ka mokhoa o tlamang oa ho sebelisa metsi le livithamini. Phekolo ea nako e telele le tlala e laetsoe ke ngaka mme e etsoa tlas'a taolo ea hae.

Ho sebetsa hantle

Ho tsamaellana le phepo le monko o monate oa bophelo ho tla tlatsa 'mele ka liminerale tse sebetsang ebe ho etsa maemo a ho khutlisetsa lits'ebetso tsa metabolic.

Haeba u latela lijo tse boletsoeng ka khoeli, u ka fumana litlamorao tse latelang:

1. Hloekisa mala ho tloha chefo le chefo.
2. Tlosa mokelikeli o mongata.
3. Ho tsitsa khatello ea mali
4. Ntlafatsa mosebetsi tsamaiso ea tšilo ea lijo.
5. Khutlisa mesebetsi ea phapanyetsano.
6. Ho fokotsa boima ba 'mele ho tloha ho 4 ho isa ho 12 kg.

Lijo tse nang le khalori e tlase li tla thusa ho nchafatsa 'mele' musong o mocha, ka ho etsa joalo fetola maemo a bophelo. Lenane la boikoetliso bo amoheloang ke ngaka bo tla etsa hore e khone ho ikutloa e le matla le matla a mangata.

Ho fumanoa ha "khatello ea mali" ha ho tšabe joalo ka ha ho ka bonahala. Ho thata ka ho felletseng ho hlaphoheloa ho eona. Bakeng sa bophelo bo mabothobotho, ntho ea mantlha ke ho latela melao ea mantlha ea kalafo, ntho ea bohlokoa eo e tla ba phepo e nepahetseng. Mokhoa oa ho boloka lijo tse nang le phepo e nepahetseng, eseng ho kena-kenana le lijo tseo u li ratang, ho ja joang le khatello ea mali, bala ka tlase.

Seo u ke keng ua se ja ka khatello ea mali

Lijo tse ngata tse thibetsoeng ho lijo tse nang le phepo e ntle ea khatello ea mali li ka se jeoe. Ha ua tlameha ho ba sejalo sa meroho, kapa ho ja feela meroho e tala, empa u lokela ho lebala ka lijana tse ngata tsa khalori e phahameng. Se ke oa tšoenyeha, hobane boholo ba bona u ja feela ntle le tloaelo, 'me liphetoho life kapa life, ho kenyelletsa phepo e nepahetseng, li na le phello e ntle bophelong ba hau.

1. Letsoai Fetolela eona ka litlama tse omisitsoeng, tse ncha, lero la lemone.
2. Lino tse tahang, tee e ngata, kofi.
3. Tsoekere, lik'habohaedreite tse bobebe. Keke, chokolete, cocoa, lijo-thollo tse tsoang ho botoro, pastry ea puff, li-pastry tse nang le tranelate ea botoro li tla u utloisa bohloko feela.
4. Mafura a monate Sena ke hoo e batlang e le mafura a liphoofolo kaofela: ba nang le khatello ea mali ba thibetsoe lore, nama, tlhapi e mafura, soseji, botoro, ghee, tranelate, hoo e batlang e le mefuta eohle ea chisi.
5. Li-appetizer tsa linoko, nama ea khomo e halikiloeng, ho bolokoa le ho tsuba nama. Likomkomere tse khabisitsoeng, pepere e chesang, mosetareta, lijo tse halikiloeng ka sehlahla sa makotikoti, nama e tsubeloang e lokela ho behelloa ka thoko.

Nka ja eng ka khatello ea mali

Lijo tsa li-hypertensives lia tšepahala, ho bonolo ebile ho monate ho li latela. Haeba u tloaetse ho ja nama e ngata - qalong ho tla ba thata, empa meroho, litholoana le lijo-thollo tse ngata li ka buleha ho tsoa mahlakoreng a macha haeba u li sebelisa e le lijana tse ka pele, tse tletseng lijo. Ho fokotsa ts'ebeliso ea lijo tsa liphoofolo tse mafura ho tla u fa maikutlo a bobebe, matla, matla a macha. Ka khatello ea mali e phahameng, o ka ja tse latelang:

1. Meroho: ncha, secha, mohloa - li thibela ho kenngoa ha cholesterol ho bakuli ba nang le khatello ea maikutlo.
2. Litholoana ka mokhoa oa li-salads, li-smoothie, lero le sa tsoa pepesoa.
3. Nama e mafura a tlase le lihlahisoa tsa lebese. Sefuba sa khoho sa metsi a se nang oli, turkey, veal, tlhapi e tšoeu: Pike perch, cod, hake, perch, tlhapi e khubelu. Cheese e ntle e senang mafura, kefir, yoghurune, tranelate e bolila, lebese.
4. Tsohle tsa lijo-thollo tsa boea ba rye.
5. Li-legum, lijo-thollo, linate, li-mushroom.
6. Mahe a linotsi, jeme le tsoekere ka tekano.

Khatello e Phahameng ea phepo e nepahetseng ho banna

Mekhoa e metle ea phepo e nepahetseng ea khatello e phahameng ea mali ho banna ke satiety, dikahare tsa khalori le livithamini. Ka mokhoa o nepahetseng, ho ja lijo tse matlafatsang khatello ea mali ho ka ba le phepo e ntle hape ho monate. Lijo tsa leoatleng, tlhapi e khubelu, konofolo, celery, mahe, kharenate li na le thuso ho banna. Taba ea bobeli, haeba u rata nama e halikiloeng, ha ua lokela ho e tlohela ka ho felletseng. Tharollo e ntle ho ba nang le khatello ea mali ke ho reka pan ea grill: u ka e pheha ntle le oli, 'me sephetho ke nama e halikiloeng kapa tlhapi: tuna, salmon, trout.

Khatello e Phahameng ea Phepo e Ntle ho Basali

Ho bonolo ho latela phepo e nepahetseng ho basali ba nang le khatello ea mali: ba hloka lijo tse fokolang ho feta banna. Monyetla oa ho ja bakeng sa khatello ea mali ke hore e tla thusa ho lahleheloa ke liponto tse eketsehileng le ho nchafatsa 'mele. Etsa bonnete ba hore u kenyelletsa oli ea mohloaare bakeng sa ho pheha le ho roala li-salads ho basali ba khatello e phahameng. Ho bohlokoa hore u se ke oa bolaoa ke tlala le ho tlatselletsa lijo ka li-vithamine le mafura a lekaneng mmele oa basali. Li ka fumanoa lihlahisoa tse kang:

• Litlhapi tse nang le asiti e ngata ea Omega-3 acid (salmon, salmon e pinki),
• avocado, broccoli, tšoeu, khubelu, kholiflower le Brussels ea hlaha, cranberries, oatmeal,
• morara o omisitsoeng, linate, litholoana tse omisitsoeng.

Phepo e nepahetseng ea khatello ea mali le botenya

Ho bakuli ba batenya haholo, khatello ea maikutlo e etsahala hangata makhetlo a 3 ho feta ho batho ba nang le boima bo tloaelehileng. Maemong ana, menyetla ea ho ba le mathata a pelo e ea eketseha, lijo tse matla lia hlokahala, tse sa rereloang ho theola khatello feela, empa le ho theola boima ba 'mele. Leha ho le joalo, phepo e nepahetseng bakeng sa khatello ea mali le botenya ha ea lokela ho fokotsoa haholo, ho se atlehe ho lokela ho etsoa butle butle hore ho se ke ha baka khatello ea maikutlo, e leng ho eketsang khatello feela. Ntle le kalafo e ka sehloohong, o hloka ho latela melao e kang:

• ho hana joala le ho tsuba ho bakuli ba nang le khatello ea maikutlo,
• ho lahla lijo tse potlakileng, sodas tse tsoekere,
• lipapali, mekhoa e metle ea ho robala,
• ts'ebeliso ea lihlahisoa tse nang le potasiamo le magnesium: liapole, morara, linaoa tse tala, k'habeche, meroho, radish, beet, grapefruit, lierekisi. Liapolekose tse tsoekere tse omisitsoeng, lisalmon, matsatsi le fragole li tla nkela liswiti hantle.

Lijo tsa phallo ea khatello ea mali 2 degrees

Lijo tsa phepo e phahameng ea degree ea 2 e lokela ho ba ntle le letsoai, li na le lijo tsa leoatleng, mabele, litholoana tse omisitsoeng. E thusa haholo bakeng sa konofolo e nang le khatello e matla haholo le avocado. Li-broths tse thibetsoeng, konyana, letata, khantsi, kolobe, mofuta o mong le o mong (liphio, sebete, bokong), mefuta ea litlhapi tse mafura: halibut, mackerel, pangasius, lihlahisoa tse felileng, lebese la lapeng le tranelate.Hoa hlokahala ho hlokomela ka hloko sebopeho sa lihlahisoa tse felileng: litaba tsa margarine, cocoa, kofi le letsoai li lokela ho ba bonyane.

Lijo tsa phallo ea khatello ea mali 3 degrees

Lihlahisoa tse nang le khatello ea mali tsa sehlopha sa 3 li lokela ho khethoa ka hloko pele li otla tafoleng. Hoa hlokahala ho lekola sebopeho le boleng, ho sa kenye letsoho mafura a letsoai le a liphoofolo ka hohle kamoo ho ka khonehang. U hloka ho ja hangata ka likarolo tse nyane, tekanyo e amohelehang e behiloe ke ngaka ea hau. E le hore lijo tse nang le li-hypertension tsa sehlopha sa 3 li se ke tsa bonahala li le boima haholo, ja litholoana le meroho e mecha, sena se tla u tlatsa matla mme se ntlafatse maikutlo a hau.

Lijo tsa motho ea nang le khatello ea mali

Matsatsi a pele kamora koluoa ​​a hlahisoa hamolemo: ho na le meroho, litholoana le lijo-thollo tse bobebe. Hoa hlokahala hore u se ke ua eketsa letsoai nakong ea phepelo ea lijo, empa ho eketsa letsoai hanyane sejana se seng se lokiselitsoe. Lijo tse ling hape bakeng sa koluoa ​​ea khatello ea mali e lokela ho ba le li-acid tse nang le polysaturated, tse silafatsang methapo ea mali le ho fokotsa kotsi ea ho ba le atherosclerosis. Sena ke boholo ba litlhapi tse khubelu tse nang le oli, lijo tsa leoatleng. Meroalo ka letsatsi ha ea lokela ho tahoa e sa feteng litara e le 'ngoe, ho kenyeletsa le lithuto tsa pele.

Lijo tse amanang le khatello ea mali le lefu la pelo

Litlhahiso tsa phepo e nepahetseng bakeng sa li-cores tse nang le khatello ea mali li ts'oana - sena ke lijo tse tšoanang No. 10, tse reretsoeng ho theola khatello ea mali, ho ntlafatsa phallo ea mali le ts'ebetso ea tsamaiso ea methapo ea pelo. Molao-motheo o ka sehloohong oa ho ja bakeng sa khatello ea mali le lefu la pelo ha se ho ja lik'hilojule tse ngata ho feta kamoo u li sebelisang. Palo eohle ea lijo ka letsatsi ha ea lokela ho feta 2 kg, e le 'ngoe e sebeletsang - eseng ho feta 350 g.

Lijo tse nang le khatello e phahameng ea mali botsofaling

Peresente e phahameng ea bakuli ba tsofetseng ke ka lebaka la ho fokola hoa tlhaho hoa 'mele: ho theoha hoa mmele hoa etsahala. Hoa hlokahala hore motho a shebelle khafetsa ke ngaka, hobane khatello ea mali e tšosa ka mathata a bolaeang. Lijo tse nang le khatello e phahameng ea botsofaling li bohlokoa ka ho khetheha: ho khetha lijo-thollo tse sa tsoakoang, nama e sa lomosoang, sopho ka metsing, meroho e tlotsitsoeng, lihlahisoa tsa lebese. Li-patties, li-buns, li-dumplings ha li lumelloe, empa li-pancake kapa li-pancake tse lokisitsoeng ntle le botoro li ka sebelisoa bakeng sa bakuli ba nang le khatello ea mali.

Lisebelisoa tsa khatello ea mali bakeng sa beke

U ka ja eng ka khatello e matla hore u se ke oa fetoa ke li-steaks, li-meatball tse halikiloeng le likuku? Ha u ntse u ithuta, u tla fumana lijana tse ncha tse tsoang ho meroho, chisi ea chisi, sopho ea litholoana, sopho e bobebe ea meroho le tse ling tse ngata. Se ke oa tšaba ho thibeloa, hobane lefu lena le tla fokotseha feela ka ho phehella, maikutlo a matle, ho latela melao eohle. Ho uena, lenane la likhakanyo tsa khatello ea mali bakeng sa beke le ka tlase.

Menyu bakeng sa bakuli ba nang le khatello ea maikutlo ea mali 1:

1. oatmeal banana
2. sopho ea meroho e nang le broccoli, poone, litapole,
3. fillet ea mouoane oa likhoho, linaoa le tamati,
4. kefir.

Menyu bakeng sa bakuli ba nang le khatello ea maikutlo ea khatello ea mali 2:

1. muesli kefir,
2. buckwheat, meroho e fuoeng,
3. litholoana
4. lihlapi tse phehiloeng, litapole,
5. yoghur.

Menyu bakeng sa bakuli ba nang le khatello ea maikutlo ea methapo ea 3:

1. salate ea litholoana
2. sopho e entsoeng ka linaoa, linaoa tse halikiloeng, bohobe ba rye,
3. tse nyane tsa linate
4. "Pilaf" ho tloha raese e telele, li-mushroom, lihoete,
5. chicory.

1. Tsoekere e sa tsoa hlatsoa
2. porridge ea koro
3. meroho e sa tsoa khuoa, tlhapi ea mohloa kapa mohatla,
4. banana kapa apole
5. kefir.

1. Cottage cheese casserole,
2. litholoana
3. sopho e bobebe e nang le lijo tsa leoatleng, lierekisi, li-avaragus,
4. pearl harese
5. meroho ea steamed, tranelate e bolila ea tranelate e nang le litlama.

1. tee ea lebese, li-cookies tsa biscuit,
2. makhooa a lee
3. spinach spinach, likoti tse tsoang mouoane,
4. litholoana
5. sopho ea broccoli puree
6. jelly ea litholoana kapa jelly.

Ke lijo life tsa lijo tse thibetsoeng ka botlalo

Bakeng sa bakuli ba nang le khatello ea maikutlo, lijo tse ngata tse sa khothalletsoang ke mekhoa ea ho ja li thibetsoe.

Ha e lumelloe ho sebelisoa ka khatello ea mali:

• lino-mapholi tse rekisoang ka lebenkeleng
• mafura a tletse: mafura, chisi, tlhapi e nang le mafura, soseji,
• ho tsuba
• Lijo tse matlafatsang (mosetareta, perese ea khalase),
• lihlahisoa tse khahliloeng
• lijo tse ka makotikoting
• U ke ke ua ja chokolete le cocoa. Limmapa le mekoallo li thibetsoe.

Lihlahisoa tse thibetsoeng ho sebelisoa li lokela ho khelloa butle-butle lijong bakeng sa khatello ea mali, li nkeloe sebaka ke tse lumelletsoeng. Sebelisa letsoai le tsoekere bakeng sa khatello e matla ea methapo le linoko.

Lihlahisoa tse ngata ha li hlokahale bakeng sa bophelo, tsena ke mekhoa ea rona ea ho ja.

Kaha o ikentse letsoai, motho o qala ho utloa tatso ea 'nete ea lihlahisoa, tseo a ka li ratang ho feta ho eketsa letsoai.

Melao ea mantlha ea phepo bakeng sa khatello ea mali

Lipheo tseo phepo e li phehellang ka khatello ea methapo ea mali ke:

• normalization ea phallo ea mali,
• ntlafatso ea methapo ea pelo, urinary le hepatic-biliary system,
• metabolic khalemelo le tloaelehileng boima ba 'mele,
• Ho boloka tsamaiso ea methapo ea pelo le tšilo ea lijo,
• thibelo ea atherosulinosis.

Ka nako e ts'oanang, phepo e nepahetseng ea kalafo e lokela ho fana ka tlhoko ea 'mele ea limatlafatsi, empa e eketsa ho kenella ha likarolo tsa trace le livithamini.

Lijo tse nang le khatello e phahameng ea mali li bonts'oa ke se nang le likhalase tse fokotsehileng ka lebaka la phokotso ea palo ea mafura le lik'habohaedreite tse tsoang lijong.

Ho latela karohano ea litafole tsa bongaka tsa Pevzner, lijo tsena li tsamaisana le tafole ea 10. Ho ea ka taelo ea Lefapha la Bophelo bo Botle la Russia, phepo e nepahetseng khatello ea mali litsing tsa bongaka e tsamaisana le phepelo ea phepo e kholo (ATS).

• proteni - 85-90g, eo 50g ea protheine ea liphoofolo,
• mafura, ao 25-30 g ea mafura a meroho,
• lik'habohaedreite, lik'habohaedreite tsa bona tse bonolo (tsoekere) - eseng ho feta 50g.

Ho ja likhalase tsa letsatsi le letsatsi ke li-kilocalories.

Khothaletso ea sehlahisoa bakeng sa banna

Hypertension e thata ho banna ho e mamella. Ha ba rate ho latela lijo tse nang le khatello ea maikutlo, hobane ba tlameha ho tlohela lijana tseo ba li ratang haholo.

Kaha e halikiloe ka khatello e phahameng ea mali e kopantsoe, joale nama le tlhapi li ka phehoa paneng ea grill. Ho pheha ha ho bolele ho sebelisoa ha oli. Banna ba ka eketsa kharenate, litlhapi tse khubelu, konofolo, mahe, celery, lijo tsa leoatleng ho menu.

Molao oa mantlha oa khatello ea mali ke banna ba fumanang livithamini, palo e nepahetseng ea likhalori le ho satiety.

Lits'oants'o tsa lijo tsa basali

Bakeng sa basali ba nang le khatello ea maikutlo, lijo tse nang le khatello ea mali li lokela ho hlahisa lik'hilojule tse fokolang, empa li-vithamine le limatlafatsi tse lekaneng. Palo ea 10 ea lijo e kopana le litlhoko tsena, ka hona, e thusa ho fokotsa boima ba 'mele, ho nchafatsa' mele.

Hangata e sebelisoa ke basali ba phetseng hantle ka sepheo sa ho theola boima ba 'mele. Mosali ea nang le khatello e phahameng ea mali ka nako ea khatello ea mali o ka eketsa litlhapi tse khubelu, oatmeal, litholoana tse omisitsoeng, oli ea mohloaare, linate ho lijo tsa hae.

Lihlahisoa tse lumelletsoeng

Nakong ea lijo le khatello ea mali, o hloka ho ja lijo tsa limela tse eketsehileng. Qalong, ho tla ba thata ho tlohela nama le botoro. Empa joale 'mele o tla ikutloa o le bobebe, boroko bo tla ba matla, maikutlo a matla a tla hlaha motšehare, khatello ea maikutlo le ho otsela li tla fela.

Nakong ea khatello ea mali, lijo tse latelang li lumelloa lijong:

• litholoana tsa linako tse ling
• chisi ea chisi le lebese,
• bohobe ba rye
• meroho: li kena-kenana le ho monya k'holeseterole,
• linaoa
• litlhapi: mefuta ea noka le leoatle tse nang le mafura a fokolang, litlhapi tse khubelu,
• nama e boreleli: sefuba sa likhoho, veal,
• linate
• mahe a linotsi
• meroho e makhasi,
• jeme.

Hypertension e tsamaisana le ho sokela, ka hona, phepo e matlafatsang e lokela ho kenyelletsa lijo tse nang le mafura a mangata a fiber. Sena se tla thusa ho fokotsa tšilo ea lijo, ho hloekisa mala, ho phahamisa peristalsis ea eona.

Nuances bakeng sa mekhahlelo e meng ea bakuli

Ho batho ba baholo, khatello ea mali e phahameng hangata e phahama. Sena se bakoa ke liphetoho tse amanang le lilemo. U tlameha ho lula u le tlas'a tlhokomelo ea ngaka kamehla. O tla khothaletsa hore ha oa lokela ho ja lilemong tsena tse nang le khatello ea mali, tse lokelang ho khethoa. O ka pheha meroho e bang ka linako tse itseng mme o noe lebese khafetsa. Li-roll le li-butter ha lia lokela ho eketsoa lijong bakeng sa khatello ea mali.

Bakeng sa bakuli ba nang le mafu a pelo, lino tse matla le litlhapi tse nang le mafura e tla ba lihlahisoa tse loantsoeng. Likahare tsa khalori ea lijo tse tsoang lijong bakeng sa khatello ea mali ha ea lokela ho ba holimo. Ho nona ha ho khothalletsoe batho ba joalo. Likarolo tsa bona e lokela ho ba tse nyane, ba lokela ho chesa matla ohle nakong ea letsatsi.

Le mathata, phepo le eona e lokela ho ba e ikhethang. Matsatsing a pele, ho molemo ho hlophisa ho laolla khatello ea mali. Ke lihlahisoa life tseo u ka li khethollang, ngaka e tla u joetsa. Hangata ho jeoa lijo-thollo tse nang le litholoana kapa meroho feela.

Ho feta moo, phepo ea khatello ea mali e kenyelletsa li-acid tse nang le polysaturated ho holisa methapo ea mali le ho fokotsa kotsi ea atherosclerosis. Lijo li kenyelletsa lijo tsa leoatleng, tlhapi e khubelu e nang le khatello ea mali ho bakuli.

Lijo tse nang le khatello e matla ea mali - methapo ea bobeli le ea boraro, li hloka ho hlahlojoa ka hloko boleng ba lijo. E lokela ho khetholla ka ho felletseng letsoai, tsoekere, nama e mafura, lihlahisoa tsa lebese tse mafura tse tsoang lijong bakeng sa khatello ea mali. Moro oa nama o lumelloa nako e le 'ngoe ka beke. Mahe a sa feteng likotoana tse peli ka beke.

E sa kenyelletsoa le lijo ka nako ea khatello ea mali ts'ebeliso ea lino-mapholi, lino tse matla, lipompong ka nako ea khatello ea mali. U ka ja khafetsa, ka likarolo tse nyane. Ho khotsofatsa 'mele, o kenye ka ho jala meroho ea hau ea ho ja ka mefuta eohle e lumelloang, litholoana, litlama tse ncha, lero le linate.

Ho bohlokoa ho lekola ho sisinyeha ha mmele le ho nka mehato e nakong bakeng sa lets'ollo kapa ho sokela.

Liphephetso ntle le lijo

Ho latela litlhahiso tsa lijo ho lumella bakuli ba nang le khatello ea maikutlo hore ba tloaele khatello ea mali le ho sebelisa meriana e fokolang. Boima bo fokotseha hanyane ka hanyane, maemo a cholesterol a fokotseha, marako a methapo ea mali a matlafatsa, boits'ireletso ba mmele boa ntlafala. Phekolo e ikhethang ea khatello ea mali le lijo e sebetsa e le thibelo ea nts'etsopele ea litlamorao tse mpe tsa lefu lena.

Haeba u sa latele lijo tse nang le khatello e phahameng ea mali, litlamorao tsa khatello ea mali li tla utluoa ha nako e ntse e tsamaea. Likotsi tsa khafetsa tse nang le khatello ea maikutlo li tla qala, methapo ea methapo e tla ba teng, e lateloe ke ho hloleha ho potoloha. Sena se tla lebisa ho angina pectoris le infarction ea myocardial. Ho ja lijo tse nang le khatello ea mali ho ka thibela mafu a tebileng joalo.

Phepo e nepahetseng bakeng sa khatello ea mali

Phepo e nepahetseng bakeng sa khatello ea mali ke karolo ea bohlokoa ea kalafo. Boemong ba pele ba lefu lena le ntse le eketseha, phepo e khona ho tsitsisa khatello, ntle le hore e fetohe kalafong ea lithethefatsi.

Kaha lihlahisoa tse ling li ka eketsa khatello ea mali, ha tse ling li ka e fokotsa.

Ka hona, hypertonic e 'ngoe le e' ngoe e tlameha feela hore e se ke ea latela lijo tse khethehileng feela, empa hape le ho tseba lenane la lihlahisoa tse lokelang ho tlosoa lijong tsa hau.

Lihlahisoa tse thibetsoeng

Ho na le lijo tse 'maloa tse tlatsetsang khatello ea mali e phahameng. Ho khothalletsoa ho khetholla lijo tse latelang:

1. Lijo tse phahameng tsa mafura. Tsena li kenyelletsa ice cream, nama e mafura le tlhapi.
2. Lino tse tahang. E lumelloa ka letsatsi ha ho feta ligrama tse 150 tsa veine e omileng.
3. Li-sweets. Ho baka le mefuta e meng ea liswisi ka tranelate ea botoro.
4. Lintho tsohle tse nokiloeng ka linoko, tse ka makeneng, tse tsutsoeng le tse nngoeng ka letsoai ha li kenyelletsoe ka khatello ea mali le atherosclerosis.
5. Letsoai Lenaba le matla bakeng sa mmele oa motho. E kotsi haholo bakeng sa khatello ea mali ea degree ea 2.
6. Mafura a liphoofolo. Sebaka se seng se tla fetoha mafura a meroho. Empa, 'me ha ea lokela ho feta 1/3 ea kakaretso eohle ea mafura a sebelisitsoeng.
7. Lik'habohaedreite tse bobebe. Tsena li kenyelletsa liswiti, mahe a linotsi le tsoekere.

Litlhahiso tse akaretsang

Bakeng sa bakuli ba nang le lefu la tsoekere, ho hlokahala phepo e nepahetseng, e nang le lihlahisoa tse 'maloa tse tlatsetsang ho tloaelehileng ha khatello ea mali.

• Parsley (phello e molemo methapong ea mali),
• litapole le raese (motheo oa litlolo tsohle tse nang le khatello e phahameng ea mali),
• rosehip (e na le thepa e nang le thuso haeba e sebelisoa letsatsi le letsatsi e le moralo),
• Lijo tse nang le potasiamo e ngata le magnesium (ntlafatsa ho sebetsa ha pelo, ho tlosa mokelikeli o mongata).Mehloli e meholo ke liperekisi, lipenapole, lilakane, lijo tsa leoatleng, lettuce. Nakong ea phekolo, lithethefatsi tse ling li khona ho tlosa magnesium le potasiamo 'meleng, ka hona, ts'ebeliso ea lihlahisoa tsena lia hlokahala,
• konofolo (e ama tšebetso ea pelo hantle). E lumelloa ho sebelisa ka sebopeho sefe kapa sefe li-clove tse 'maloa letsatsi le leng le le leng,
• sopho ea meroho le meroho (ho molemo ho ja meroho le lijo-thollo). Ka makhetlo a 'maloa ka beke, ka mor'a lijo, u ka pheha sopho ea nama e halikiloeng kapa sopho e nang le mafura a tlase.

Phaello ea mali e tla fela ... li-ruble tse 147!

Hlokomela ho ja letsoai haholo bakeng sa ba sa khoneng ho bo tlohela ka ho feletseng. Palo ea letsatsi le letsatsi ea letsoai ha ea lokela ho feta ligrama tse tšeletseng. Ha u ntse u pheha, lebala ka botlalo hore o ka baka ntho e itseng.

Lijo e lokela ho ba ntho e tlang pele kapa e phehiloeng, 'me maemong a feteletseng, li stewed. Ho ja lijo e lokela ho ba tse kopaneng - lijo tse tšeletseng. Ntle le moo, ho na le lithibelo tsa mocheso nakong ea ts'ebeliso - bakeng sa lijana tse batang ha ho feta li-degrees tsa 15, bakeng sa lijana tse chesang ha li fetele ho 60 degrees.

Latela likhothaletso tsena tsa lefu la tsoekere la mofuta oa 2.

Lisebelisoa tse haufi

Khetho ea 1

Kamoso e lokela ho aroloa ho ea pele le ea bobeli.

• omelet (empa eseng ho feta mahe a mabeli mme ntle le ho eketsoa lebese),
• tee kapa tee e nang le lebese.

• nyama e bonohileng
• khalase e halikiloeng ntle le letsoai,
• sopho ea meroho.

• litapole tse khotliloeng
• lihlapi tse phehiloeng
• rosehip compote.

• khalase ea kefir e se nang mafura.

Haeba khatello e phahameng ea mali e bonoa, latela lijo tse latelang:

• oatmeal ka lebese,
• chisi e nang le mafura a tlase e nang le litholoana,
• salate ea meroho le chisi e ncha,
• tee e nang le linoko.

• salate ea litholoana
• rosehip compote kapa khetho ea tee ea hibiscus, tee e tala, metsi,
• apole le mokopu puree.

• nama e loileng (e ka nkeloa sebaka ke tlhapi),
• sechu sa meroho kapa poleiti efe kapa efe
• nama e halikiloeng ea nama e halikiloeng kapa tlhapi kapa tlhapi e nang le mafura a mafura,
• litapole tse khotliloeng, litapole tse phehiloeng kapa litholoana tse halikiloeng (liapole, liperela),
• lero la meroho.

• litholoana (libanana, liapole, liperekisi, lipenapole),
• meroho (lihoete, lihoete, mokopu),
• litlolo tse entsoeng ka bohobe bo bosoeu kapa ba bo-rye,
• chisi e nang le mafura a tlase
• tee e tala kapa hibiscus.

• lebese leha e le lefe le belisitsoeng lebese le noang 0% mafura,
• cutlet ea meroho
• porridge (tsamaisa mefuta e fapaneng ea lijo-thollo ka letsatsi la beke),
• salate ea meroho
• moro oa rosehip kapa tee e nang le linoko.

• lino tse entsoeng ka lebese kapa lebese,
• morara oa morara kapa apole e tala.

Lenaneo le leng le le leng le lokela ho nahanela palo e lumelletsoeng ea bohobe bo bosoeu letsatsi le letsatsi - ligrama tse 250 le rye - 100 gram. E lumelletsoe ho kenyelletsa ligrama tse fetang 20 tsa botoro ho porridge.

Lipheho tsa phepo e phetseng hantle ka khatello ea mali

Lithako: Lemon, mokopu o mocha, melon, Lemon le mahe a linotsi.

Mokopu oa peeled o fatše ho grater mme o kopantsoe le mahe a linotsi. Lithako tse setseng li khaoloa likotoana tse nyane. Lihlahisoa tsohle li tsoakane ebile li beoa ka sekotlolo sa salate.

Protein omelette stock stock

Lisebelisoa: litapole, lihoete, parsley, hop, botoro, tranelate e bolila, lebese, lehe.

Karolo e nyane ea metsi e cha. Meroho e khethoa ebe e fafatsoa ka metsing a belang. Kamora hore li tšeloe marang-rang, hoa hlokahala ho e tlohella e tsoe hora. Omelet e etsoa feela ho tloha ho basoeu ba mahe le lebese.

Ka kopo elelloa hore ntlheng ena, omelet ha e phehiloe paneng, empa e phehiloe ka ontong. Kamora ho lokisa, omele e khaoloa likoto.

Kenya khaba e bolila ka tranelate e bolila, likhaba tsa omelet ho moro o phethetsoeng mme o khabise ka meroho (parsley).

Nama ea khomo le meroho

Lisebelisoa: nama ea khomo, lihoete, rutabaga (mofuta oa hop), litapole, litlama, lifereko tsa hop.

Pele, nama ea khomo e phehiloe. Ebe lihoete, khábeche le rutabaga li lahleloa ka metsing a belang a nama ea khomo. Litapole li lokela ho phehoa ka sejaneng se fapaneng.Lihlahisoa tse phehiloeng li khaola likotoana 'me li neloe ka tranelate e bolila ea tranelate le litlama (o ka eketsa lettuce le halikiloeng, parsley, dill mane na).

Sessert ea curd e nang le litholoana le meroho

Lisebelisoa: lifeiga, lihoete, morara o omisitsoeng, chisi ea chisi, mahe, tsoekere, semolina.

Pele, lihoete tse ncha lia khaoloa ebe li fafatsoa ka metsing ka ho eketsoa khaba ea botoro. Nakoana hamorao, liapole tse lomisitsoeng le lifeiga li eketsoa ka pane le lihoete. Ka nako e ts'oanang, curd e kopantsoe le mahe, morara o omisitsoeng, semolina le tsoekere e nyane.

Sopho e entsoeng pele ea ho baka e tlotsitsoe ka botoro. Casserole e behiloe ka meqomong e mengata - chisi ea chisi le litholoana le meroho, li li chencha (qetellong u fumana tse 'ne, empa u ka etsa ho feta haeba u batla). Bokaholimo ba casserole bo fafatsoa ka oli, 'me hlobo e romelloa ka ontong.

Sessert e lokiselitsoeng e tšeloa ka tranelate e bolila.

Nutle ea khatello ea mali e lokela ho tšehetsoa ke matsatsi a ho itima lijo. Nako eo ka eona ho lahleloang thepa e tsamaisoang ho etsoa hang kapa habeli ka beke (nako e telele ea matsatsi a leshome). Ho khothalletsoa ho qeta matsatsi a ho itima lijo kamehla bakeng sa batho ba nang le botenya le phallo e mpe ea mali. Ho laolla ho kenyelletsa tšebeliso ea sehlahisoa se le seng feela ho pholletsa le letsatsi.

Mehlala ea tšilafalo ea methapo

1. Lebese. Khafetsa lihora tse peli ho nooa ligrama tse lekholo tsa lebese. Pele u robala - ligrama tse makholo a mabeli tsa lero la litholoana ka kenyelletso ea ligrama tse 20 tsa tsoekere.
2. Lebone Sekhahla sa tšebeliso ea melee ka linako tsohle ha o laolla ke kilogramu e le 'ngoe le halofo. Boima ba "watermelon" bo ja litekanyetso tse ts'eletseng.
3. Meroho Ho lokela hore ho be le lijo tse tšeletseng ka letsatsi, ka boima ba kilo le halofo ea meroho. Li-salads tse nang le meroho li lumelloa ho nona ka ligrama tse hlano tsa oli ea meroho.

Malebela a Molemong oa khatello ea mali

Likhatello tsa khafetsa li ka baka khatello ea mali, ha litlama-litlama (chamomile, peppermint) le tincture ea valerian li tla ba molemo. Khatello e tloaelehile ka lebaka la phello e ntle ea methapo ea kutlo e amanang le tsamaiso ea methapo. Ha e na thuso ea letho bakeng sa khatello ea mali haholo ke tšebeliso ea monokotsoai le li-viburnum monokotsoai (tse ncha le tse boemong ba li-decoctions).

Ka khatello e eketsehileng, ho kgothaletswa ho nka infusion ea limela. E lokiselitsoe ka tsela e latelang: joang bo nkuoa mamawort le valerian, dill (dill) ebe li tšeloa ka metsi a belang. Ke noa seno se phethetsoeng habeli ka letsatsi bakeng sa halofo ea khalase.

Pele ho tsohle, ho latela phepo e nepahetseng ho tla u thusa ho tlosa liponto tse eketsehileng, tseo hape li bohlokoa bakeng sa khatello ea mali. Ntle le moo, kilo e le 'ngoe e ka phahamisa khatello ka milimeter e le' ngoe ea mercury. Ho nona haholo e fetohile sesosa se ka sehloohong sa khatello ea mali ho batho ba bangata.

Tekanyo e lekaneng ea liminerale le lintho tse ling tse hlokahalang li tla eketsa khatello ea mali. Empa, u se ke oa lebala hore ka tlala e matla ea khatello ea mali le lijo tsohle tse nang le khalori e tlase li thibetsoe ka tieo - sena se ka lematsa bophelo bo botle feela mme se ke ke sa ama ntlafatso ea khatello ea mali.

Lijo tsa phepo e ntle: phepo e ntle bakeng sa khatello ea mali, lenane la ho nona haholo

Hypertension ke lefu le tloaelehileng leo e leng mohopolo o kopanyang mefuta e fapaneng ea khatello ea methapo ea mali.

Boloetse bona bo hlaha khahlano le bokantle ba ho koala likheo tsa marako a methapo ea methapo le methapo e nyane, e lebisang phokotsong ea mali.

Boloetse bona bo ka se phekolehe ka botlalo, empa phepo e nepahetseng bakeng sa bakuli ba nang le khatello ea mali e ngata e tla fokotsa matšoao le ho boloka khatello e tloaelehileng ea mali.

Litsebi tsa bongaka le li-cardiologists li hlokomela hore phepo e nepahetseng le boikoetliso ke maemo a hlokahalang bakeng sa kalafo e sebetsang.

Lijo tse amanang le khatello ea mali, tse khethiloeng ka ho sheba litšobotsi tsa mokuli, li tla fokotsa tlhoko ea ts'ebeliso ea meriana.

Likarolo tsa phepelo ea phepo ea mali

Lijo tse nang le phepo e ntle li kenyelletsa lijo tse latelang:

• nama e mafura
• nama e teteaneng le moroho oa litlhapi,
• kofi le tee e ntšo,
• mefuta efe kapa efe ea mafura
• chokolete le cocoa
• joala
• lijana tse nokiloeng ka letsoai, tse letsoai le tse tsubang,
• ho baka.

Haeba lijo tsa mantlha li se na lihlahisoa tse thathamisitsoeng, joale ho na le ho fokotseha ha cholesterol ea mali le ho tlosoa hoa mokelikeli o eketsehileng 'meleng. Bo-rasaense ba pakile hore khatello e phahameng ea mali e bakoa ke cholesterol e phahameng. Haeba e fokotsehile, joale khatello e ea tšoana.

Mefuta e fapa-fapaneng ea litlhapi e na le thuso bakeng sa pelo le methapo ea mali. Lijo tse nang le khatello ea mali tse ngata li bontša ho fokotseha ha mafura a liphoofolo, empa u ka ja lihlapi tsa leoatleng ho ona.

Mefuta e nang le mafura e kenyelletsa mafura le li-iodine tse molemo tsa omega-3, tse hlokahalang bakeng sa ts'ebetso e tsitsitseng ea pelo le methapo ea mali. Hape, phepo e matlafatsang e kenyelletsa ho nka oli ea tlhapi ka mokhoa oa metsi kapa ka har'a li-caps.

Phepo e nepahetseng ea khatello ea mali e etsa hore ho be bonolo:

1. mathata a nepahetseng a metabolic (lefu la tsoekere, botenya, atherosclerosis),
2. e tsosa takatso ea lithethefatsi (beta-blockers and diuretics),
3. e sireletsa 'mele oa motho litlamorao tsa lithethefatsi.

Lijo tsa khatello ea mali tse ngata li lokela ho khotsofatsa 'mele:

Nutle ea atherosclerosis e lokela ho ba le boleng ba khalori, e baloang ho latela tloaelo ea motho ea botena. Bakeng sa letsatsi, motho ea nang le khatello ea mali e phahameng a ka ja lijo tse nang le sodium ka tekanyo ea lijo tse ka bang 2500 mg. Ho ja letsoai ha hoa lokela ho feta ligrama tse 6. Ho latela sena, o ka khona ho bala lijo ka beke.

Bo-rasaense ba bang ba lumela hore lijo ka letsatsi le le leng li lokela ho ba le ligrama tse tharo feela tsa letsoai. Haeba mantlha e ja lijo tse se nang halofo, u lokela ho tseba hore li na le letsoai le leholo, kahoo phepo e joalo ha e ratehe.

Lijo bakeng sa khatello ea mali li lokela ho jeoa ka bongata bo bongata, ntle le ho tšela tekanyetso e boletsoeng. Re lokela ho tseba hore ho nona ho feta tekano ho ama boemo ba methapo ea mali, ka hona bakuli ba nang le khatello ea maikutlo kamora ho ja hangata ba ikutloa hampe.

Ho bohlokoa hore o kenye ka har'a menu ea hau lihlahisoa tseo li ke keng tsa eketsa khatello ea mali feela, empa hape li tla fokotsa:

1. Meroho e na le fiber e ngata. Ka thuso ea meroho, motho ka nako e telele o ikutloa a tletse, kahoo ha a ho tlotle ho feta tekano,
2. Ho matlafatsa pelo le methapo ea mali, o hloka ho sebelisa lijo tse nang le magnesium le potasiamo. Lisebelisoa li lokela ho ba le lihoete, li-beet le apricots tse omisitsoeng, sena ha se lebise ho boima bo feteletseng,
3. U lokela ho ja lihlapi le lihlahisoa tsa leoatle, hobane lijo tsena li na le likarolo tse ngata tsa mohlala.
4. Lijo li lokela ho ba meqathatso. Bosiu u ka ja kefir, litholoana le yogurt,
5. Feela nama e halikiloeng e lokela ho ba lenaneng. Hangata khatello ea khatello ea mali e hlaha ka lebaka la taba ea hore methapo ea methapo e koaletsoe le cholesterol, e fumanoang mebeng e tsubang le nama e mafura.

Ka botenya, o ke ke oa theola boima ba 'mele haholo ka thuso ea lijo tse thata, sena se ka senya bophelo bo botle ba khatello ea mali. Ka lebaka la tlala, 'mele o ke ke oa amohela thepa eohle e sebetsang. Kahoo, motho a ka ba le:

• bofokoli
• ho sotleha haholo
• karohano.

Ha motho a bolaoa ke tlala, mafura ha a chesoe, 'me' mele o na le bothata ba ho haella ha metsi. Kamora lijo, ho hlaha boima bo potlakileng ba 'mele.

LIHLOOHO TSE KHOLO TSE KOTSI

American Association of Cardiology e eletsoa ho fana ka phepo e khethehileng ea DASH bakeng sa khatello ea mali - Mokhoa oa Lijo ho emisa khatello ea mali. Lijo tse joalo bakeng sa bakuli ba nang le khatello ea mali tse ngata li kenyelletsa ho fokotseha ha phepo ea mafura a liphoofolo le palo e felletseng ea nama.

Ho khothalletsoa ho ja litlhapi tse ngata, lijo-thollo, litholoana, meroho le mafura a seng a entsoe, ke hore, oli ea meroho. Lijo tsena tsa khatello ea mali li fokotsa ho ja lipompong le ka letsoai. ka ho bapisa, o ka nka lipilisi tse sebetsang bakeng sa khatello.

Lijo tsohle li ajoa ka mokhoa o lekanang lijong tse fetang 4-5 letsatsi lohle. Lijo tsa mantsiboea ha lia lokela ho ba teng pele ho lihora tse peli pele u robala.Lenaneo le supa hore motho ea kulang o tla ja khafetsa, empa eseng ho ja ho feta tekano, a leka ho qoba khatello ea maikutlo e sa hlokahaleng.

DASH Hypertonic Diet ke lenaneo le ikhethileng la phepo e nepahetseng le nama e fokolang ea lijo tse nang le phepo. Ka lebaka la keketseho ea palo ea litholoana le meroho e jeoang, 'mele oa motho o tletse calcium, magnesium le potasiamo.

Mehlala ea beke le beke ea Lijo

• 120 g chisi ea chisi,
• 150 g semolina lebese,
• 200 ml ea tee le lebese.

1. 250 g sopho ea perela e nang le meroho
2. 55/150 g, nama e halikiloeng le rantipole,
3. 200 ml ea compote ea apole.

Snack: 200 mg ea rosehip decoction.

1. 85/150 g ea lihlapi tse phehiloeng ka litapole tse phehiloeng,
2. 90 g pilaf,
3. 200 ml ea tee le lebese.

Bakeng sa letsatsi lohle, ho ja lijo tse nang le khatello ea mali ho kenyelletsa ho nka 250 g ea bohobe ba koro, hammoho le 50 g ea tsoekere, menu e tla ba ka tsela e latelang.

1. 280 g buckwheat mashed porridge
2. 100 g ea lebese.

1. 120 g ea liapole tse halikiloeng ka tsoekere.

1. 55/110 g ea nama ea nama ea nama e phehiloeng,
2. Li-150 g litapole tse phehiloeng,
3. 200 g ea compote ea apole.

Snack: 50 g e apoletsoeng omisitsoeng liapole.

1. 230 g lihoete le lihoete tsa nama tsa apole,
2. 200 ml ea decoction ea rosehip.

Lijo tsa letsatsi le letsatsi: 150 g ea bohobe ba koro, 10 g ea botoro. Ka botenya, tsoekere ha e qheleloe ka thoko.

U sebelisa mokhoa oa ho ja, u ka fokotsa boima ba 'mele ka nako e khuts'oane, ho lona motho o matlafatsa tsamaiso ea methapo ea pelo le ho phahamisa molumo oa' mele ka kakaretso. Video e sehloohong sena e bua feela ka ho rarahana ha lijo.

Ho bohlokoa ho tseba! Phekolo ea mali ke lefu le atileng haholo la pelo le pelo. Ho thehiloe hore 20-30% ea batho ba baholo ba na le eona. Ka lilemo, tšoaetso ea lefu lena e eketseha 'me e fihla ho 50-65%.

Litlamorao tsa khatello e phahameng ea mali li tsejoa ke motho e mong le e mong: ana ke liso tse ke keng tsa fetoloa tsa litho tse fapaneng (pelo, bokong, liphio, methapo ea mali, fundus). Mehatong ea kamora nako, khokahano ea senyeha, bofokoli matsohong le maotong bo hlaha, pono ea mpefala, mohopolo le bohlale li fokotsoa haholo, 'me ho otla ho ka baka.

E le ho se lebise ho mathata le ts'ebetso, batho ba rutiloeng ke boiphihlelo bo bohloko ho theola khatello ea ts'ebeliso ea lapeng ...

Melao-motheo ea mantlha:

• mokhoa oa matla

Phepo e nepahetseng bakeng sa khatello ea mali e lokela ho ba likhahla: ho fihlela makhetlo a 4-5 ka letsatsi ka likarolo tse nyane. Mokhoa ona o fokotsa mojaro ho methapo ea pelo le methapo ea lijo mme o o lumella ho etsa hore boima ba 'mele (batho ba nang le botenya hangata ba tšoaroe ke khatello ea mali). Lijo tsa ho qetela ha lia lokela ho ba kamora lihora tse 3 pele ho nako ea ho robala: phomolong, lik'habohaedreite ha li robehe ho theha matla, empa li fetoloa mafura, tse eketsang boima ba 'mele.

Mefuta eohle ea ts'ebetso ea sehlahisoa ea lihlahisoa e lumelloa ntle le ho halika: ho pheha, ho fofa, ho tsamaisa (hangata), ho baka. Lijo tse futhumetseng ha lia lokela ho behelloa ka thoko, hobane, pele, e sebelisa mafura a mangata ho feta mekhoa e meng ea ho pheha, 'me ea bobeli, nakong ea ho pheha, ho etsoa lihlahisoa tse nang le kotsi methapong ea mali, li tsosa kelello le ho eketsa kotsi ea ho lemala. maqeba. Lijo li lokela ho tšeloa ka mokhoa o khethiloeng (mokhoa o bolokang tšilo ea lijo).

Ha e kenyeletse lijo tse nang le mocheso o tlase kapa lijana tse chesang haholo tse halefisang sesisa sa ka mpeng mme li thabisa tsamaiso ea methapo e kholo. Mocheso o nepahetseng oa lijo ke likhato tse 15-65.

letsoai le metsi,

Tšebeliso ea chloride ea sodium e lekanyelitsoe ho ligrama tse 5-6 ka letsatsi. Letsoai le lengata le baka vasospasm mme le hohela mokelikeli, o lebisang keketseho ea palo ea mali a potoloha, ho ruruha le ho boloka keketseho e tsitsitseng ea khatello ea mali. Ntle le moo, letsoai le lengata 'meleng le baka ho tsepamisoa hoa kelello tsamaisong ea methapo, le ho sokela kholo ea kholo ea mokokotlo. Palo ea mokelikeli oa mahala (ho kenyeletsoa sopho le litholoana / meroho e metsi) e lekantsoe ka lilithara tse 1.5 ka letsatsi.

Ka khatello ea mali e phahameng, tšebeliso ea lino tse tahang e lekanyelitsoe haholo.Ho thibetsoe thibelo e matla ea tšebeliso ea joala bo matla. Joala ba Ethyl bo thabisa tsamaiso ea methapo e kholo, bo khatholla metabolism, bo sebetsa ka matla 'me bo halefisa liphio. Ka bongata bo boholo, e baka vasospasm le khatello ea mali e eketsehileng, empa ho e nka ka tekanyo e nyane letsatsi le letsatsi ka tsela ea khalase ea veine e khubelu e omileng ho na le vasomotor le anti-atherosranceotic effect.

livithamini le liminerale

Phepo e nepahetseng ea bakuli ba nang le khatello ea mali e lokela ho ba le livithamini tse ngata (C, lihlopha B, E, A) le liminerale (potasiamo, magnesium, calcium, phosphorus le iodine). Ascorbic acid e matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung le methapo ea mali, e na le phello ea antiatherosrance. Li-vithamine tsa sehlopha sa B li fokotsa vasospasm, li sireletsa lerako la methapo ho k'holeseterole, le ho ntlafatsa ho hema ha litho tsa 'mele litho tsa hau tse korotsoeng. Potasiamo e na le phello ea vasomotor, ke mohanyetsi oa sodium mme e ntlafatsa ts'oarelo ea eona ho tsoa 'meleng, e ntlafatsa ts'ebetso ea myocardial molemong oa ho hloleha ho potoloha ha mali. Magnesium e thusa hore e se ke ea pepeseha bokong ba pelo, e fokotsang matla a methapo ea mali. Iodine e na le anti-sclerotic effect. Phosphorus ea hlokahala ho ntlafatsa ts'ebetso ea boko, le calcium - ho boloka molumo oa methapo.

Tlhokahalo ea lijo

Ho lumellana le melao-motheo ea phepo e nepahetseng bakeng sa khatello ea mali ho tla thusa ho tsitsisa khatello ea mali le ho fana ka litekanyetso tse fokolang tsa litekanyetso tsa hypotonic.

Ho feta moo, ho ja bakeng sa khatello ea mali ho tla thusa ho fokotsa cholesterol le ho theola boima ba 'mele, ho thibela nts'etsopele ea atherosclerosis. Li-vithamine le liminerale li fokotsa ho fokola ha lerako la methapo, ho etsa hore molumo oa methapo le ho eketsa ho itšireletsa mafung. Tafole ea kalafo bakeng sa khatello ea mali ke thibelo ea kholo ea mathata a lefu lena.

Mokhoa oa ho khetha lihlahisoa le sistimi ea lijo?

Mefuta ea phepelo ea phepo e nepahetseng bakeng sa bakuli ba nang le khatello ea mali e matla e lokela ho khethoa ho ipapisitse le liphetoho tsa khatello ea mali le lintlha tse 'maloa. Thibelo lijong tse itseng ke tharollo e bohlale ea ho ntlafatsa methapo ea mali. Sena se bohlokoa ho batho ba baholo ba nang le khatello ea mali, le ho bana le bacha ho thibela mafu a mangata, ho kenyelletsa khatello e phahameng ea mali.

Mekhoa ea Phokotso ea Khatello

Ha ho na mekhoa ea bongaka feela ea ho theola khatello ea mali, ho latela ts'ebetso e itseng ts'ebetsong ea metabolic ea 'mele, empa le ea tlhaho, ho kenyelletsa kemiso ea letsatsi le letsatsi le boleng ba lijo. Ka mantsoe a mang, metsoako e fapaneng ea lik'hemik'hale ea ho susumetsa marako a methapo ea mali e ka fumaneha ka tsela e bonolo haholoanyane le ea tlhaho - e le karolo ea lijo tse entsoeng ka mokhoa o khethehileng.

Khatello ea mali e tloaelehileng ke eng?

Hopola hore ho batho ba baholo, mokhoa o tloaelehileng o nkoa e le khatello ea mali ho fihlela ho 140/90 mm. Hg. Art. Haeba matšoao a hau a tšoaeang khatello ea makhetlo a mangata a feta lipalo tsena, re bua ka matšoao a khatello ea mali.

Keketseho ea khatello ea mali ke boemo ba khatello ea mali ea systolic e kaholimo ho 140, le diastolic e tlase - tse fetang 90 mm. Hg. Art.

Keketseho ea khatello ea mali - ts'okelo ea bophelo bo botle

Keketseho ea khatello ea mali e ama boemo ba methapo ea mali. Ho na le ts'okelo ho bophelo bo botle feela, empa le bophelo ba mokuli. Lipalo-palo tsa liphetho tse bolaeang ho bakuli ba nang le khatello ea mali tse ngata li hlasela ka bongata.

Khatello ea mali e eketsehang e baka mafu a mangata a tebileng, ho kenyeletsa le mafu a pelo. Ho bohlokoa haholo ho felisa tšitiso e joalo ho 'mele ka nako le ka bokhoni, hobane sena ke sesosa sa maemo a mangata a pathological.

Ho ja nama e halikiloeng.

Boholo ba bakuli ba khothaletsoa ho ja nama e sa lomosoang. Hopola hore khatello ea mali e etsahala khahlano le semelo sa atherosclerosis. Litlhapi tsa atherosulinotic tse fokotsang lumen ea vascular li thehoa ho tsoa ho cholesterol e tlase-density le mafura a liphoofolo.

Bakuli ba nang le khatello ea mali ba lokela ho rata khoho, mohatla kapa veal ntle le ho eketsa oli.

E le hore lijo tse se nang mafura le tse mafura a mangata li se ke tsa utloahala li se na thuso ho uena, eketsa lero la lemone, parsley, dill, le basil ho eona. Lintho tsena tse tlatsetso li tla thusa ho ntlafatsa le ho khetholla meriti ea tatso.

Ho fokotsa kapa ho hana lihlahisoa tse nang le mafura a liphoofolo. Fokotsa lijo tse nang le mafura a liphoofolo, ho kenyeletsoa lisose, botoro le ghee.

Mafura a meroho a lokela ho tla pele lijong tsa hau.

Ho hana lijo tse halikiloeng le li-pastry.

Lijo life kapa life tse halikiloeng li thibetsoe ka botlalo. Ha o tsamaisoa, sebelisa feela poone le oli ea mohloaare. Pheta lisandwich tsa setso ka likotoana tsa botoro ka lisandwich tse nang le merogo le lihlahisoa tse fokolang tsa tranelate. Ka mokhoa o ikemetseng li hana likuku, likuku, li-muffin, chisi tse mafura le bacon.

Meroho le litholoana, hammoho le litlama lijong tsa letsatsi le letsatsi.

U hloka ho ea "kichineng e tala" Sena se bolela meroho le litholoana tse ngata ho fapana le mafura le lik'habohaedreite. Greens e tla u lumella ho boloka maikutlo a ho tlala ka mpeng ka nako e telele e telele.

Ho ja fiber e ngata letsatsi le leng le le leng, e thusang ho fokotsa k'holeseterole e sa batleheng maling, e thibela hore e kenngoe.

Thibelo ea tsoekere.

Ho ke ke ha e-ba bonolo ho hana tsoekere. Likhabohaedreite, tse huloang habonolo ke 'mele, li baka botenya. Ho bohlokoa hore o kenye li-cookie le liswiti ka litholoana tse monate ka foromo e ncha kapa e omisitsoeng.

Fana ka khetho ea lihlahisoa tsa lijo-thollo tse chesoang ke 'mele nako e telele, empa li sa ba kotsi.

Mokhoa o nang le kelello ke ho eketsa palo ea magnesium le potasiamo 'meleng.

Magnesium le potasiamo - kamehla tafoleng. Mokhoa o nang le kelello ke ho eketsa palo ea magnesium le potasiamo 'meleng, e matlafatsang mesifa ea pelo, e leng ho eketsang ts'ebetso ea eona haholo.

Etsa bonnete ba hore tafoleng ea hau ea ho jella ho lula ho na le lihlahisoa tse joalo ka lijo-thollo, k'habeche, liapole tse omisitsoeng, lihoete, lihoete. Ka thuso ea bona, o tla tlatsa mehloli eohle e hlokahalang ea matla ntle le kotsi ea botenya.

Lihlahisoa tsa tlhaho ea metsing. U lokela ho ela hloko lijo tsa leoatleng, tse nang le lethathamo la lintho tsa bohlokoa tsa ho latisisa.

Lihlahisoa tsa tlhaho ea metsing

E-ja lijo tsa leoatle, makhala, mussels, clams kapa tlhapi e mafura a tlase letsatsi le letsatsi. Ha u pheha lijana tsa litlhapi, le ka mohla u se ke ua sebelisa letsoai.

Lipehelo li thibetsoe. Hopola hore ho itima lijo ka tieo (ka bolumeli) le khatello ea mali ke lintho tse sa lumellaneng.

Ho thibetsoe ka thata ho latela lijo tse fokolang haholo, mme haholo ho se je lijo tsa matsatsi a 'maloa!

Hlokomela Lijo life kapa life tsa lijo bakeng sa batho ba nang le khatello e phahameng ea mali li lokela ho nahanela melao e 'maloa e bonolo -

1. letsoai le fokolang, lijo tse nang le mafura le lijo tse bakang ts'ebetso ea ho eketsa khatello ea mali.
2. Tlatsetso ea bohlokoa ke ho lekola khafetsa boima ba 'mele.
3. Mokhoa oa khalemelo.

Ho netefatsa boleng ba phepo e nepahetseng, ho ipapisitse le matla a itseng a ho eketsa kapa ho theola boima ba 'mele.

Bakeng sa liphetoho life kapa life tse sa lebelloang 'meleng, etsa bonnete ba hore u buisana le ngaka ea hau. Thuso e tsoelang pele le e sebetsang ea hlokahala, ka mohlala, ke batho ba tsubang haholo kapa batho ba sebelisang joala hampe. Ho buisana le ngaka ea litsebi le setsebi sa kelello ho tla thusa mokuli ho tlohela mekhoa e mebe.

Selenium e nang le khatello ea mali. Lijo le Lithethefatsi

Selenium e nang le khatello ea mali.

• E tlosa litšepe tse boima metsong (li-mercury, manganese, lead, cadmium).
• Ke karolo ea bohlokoa ea enzyme glutathione peroxidase, e sirelletsang lisele tsa mmele ho senyehang ha li-oxidative.
• E kenyelelitsoe kalafo e rarahaneng ea bakuli ba nang le khatello ea mali ea methapo, ho kenyelletsa le ho ruruha ho matla.
• Fokotsa likotsi tsa lefu la tšohanyetso ka lebaka la fibrillation ea ventricular.
• E fokotsa litlhoko tsa oksijene ea pelo.
• Fokotsa litlamorao tsa litlamorao tsa lithethefatsi tse ngata 'meleng.
• Ke mokhoa oa ho thibela pelehi le kalafo ea lefu la Keshan, o tsoela pele e le lefu la pelo

Ntho e joalo ka selenium e na le karolo e kholo ho tsitsitseng ts'ebetso ea litsamaiso tse ngata tsa litho, ho kenyelletsa le tsamaiso ea methapo ea pelo.

Motsoako oa selenium

Ho bohlokoa ho fumana tekanyetso e hlokahalang ea selenium bakeng sa khatello ea mali. Haeba ntho ena e lekane lijo, joale ho nka litokisetso tsa selenium ha ho khothalletsoe maemong a mangata. Ho nooa ho fetang tekano ho tlisa litlamorao tse mpe, ka hona, ho hlokahala boeletsi bo ikhethang. Ha u nka litekanyetso tsa litekanyetso li qala ka tekanyetso e khothalletsoang ea 400 mcg (ka letsatsi).

Thuso Mokhatlo oa Lefatše oa Bophelo o fana ka maemo a latelang (tekanyetso ea letsatsi le letsatsi):

banna - 70 mcg

basali - 55 mcg

bana - lipalo ka boima (1 mcg ka kilogram e le 'ngoe ea boima).

Lijo le Selenium

Bo-'mampuli ka bongata ba selenium:

Boholo ba ntho ena li li-mushroom.

Limela tsa meriana tse nang le selenium e ngata:

• Seaweed (spirulina).
• Makhasi a Birch.
• Khasi ea Eucalyptus.
• Motso oa licorice
• Grass pere.
• Melilotus officinalis,
• Ephedra tšimo ea joang.

Palo ea selenium lihlahisoa tse ling

Batho ba bang ba haelloa ke selenium, leha ba ja lijo tse nepahetseng. Ho isa bohōleng bo itseng, sena se bakoa ke ho fokotseha ha palo ea selenium meeling ka lebaka la ts'ebeliso ea manyolo a liminerale. Limela li ke ke tsa amohela selenium ka botlalo mobung. Leha ho le joalo, ha ho na thuso hore u noe meriana ntle le tlhahlobo le ho buisana le ngaka.

Na hoa khoneha ho noa selenium matlapeng (tlatsetso ea lijo) ho bakuli ba nang le khatello ea mali?

Moloko oa pele oa lithethefatsi tsena o ne o e-na le litlamorao tse ngata le ho ba le bioavailability e tlase. Tsena e ne e le lithethefatsi tse theko e tlaase, tse kang sodium selenate le selenite, hammoho le sulfur selenium. Joale likhoebong ho na le lithethefatsi tse ncha tse nang le bioavailability e ntle. Tsena ke metsoako ea selenium e nang le likarolo tsa organic (bio-ligands).

Li fetisoa ka tsela e tloaelehileng, minus ea tsona feela ke theko e phahameng ho feta. Mefuta e atileng ka ho fetisisa ea selenium, selenium-methionine, selenium-cysteine.

Selenium ka sebopeho sa li-complexes tsa vithamine-mineral

• Thibelo ea Kankere.
• Ho matlafatsa mmele kamora chemotherapy.
• E le kalafo e eketsehileng bakeng sa mafu a pelo, ho kenyeletsa le lefu la pelo, khatello ea mali, arrhythmias.
• Ka mor'a infarction ea myocardial molemong oa ho matlafatsa mesifa ea pelo.

• khemo cholesterol
• Ho ntlafatsa molumo o matla oa methapo ea mali,
• Ho tlosoa ha tšepe liseleng,
• ntlafatso ea tšilo ea lijo.

Lithethefatsi tse joalo li nkuoa feela joalo ka ha li laetsoe ke setsebi mme ke feela kamora tlhahlobo ea litlhahlobo.

Lihlahisoa tse 10 tse phahameng haholo

1. Mokokotlo. Sehlahisoa se senang mafura se sebelisoa (0,1 ho 1,8%). E na le calcium, phosphorus, potasiamo le magnesium, protheine, ascorbic acid, vit. B, A, le PP. Ho tloaelehileng ka letsatsi ke ligrama tse lekholo le lekholo le mashome a mahlano.
2. Pepere ea Bulgaria (e khubelu). E na le li-ascorbic acid tse ngata, lycopene (antioxidant), capsaicin (alkaloid). Tloaelehileng - meroho e habeli e bohareng ka letsatsi.
3. Salmon. Litlhapi li na le livithamini tse ngata, li-polyunsaturated acid, potasiamo, tryptophan, hammoho le mafura a omega-3 le -6 acid. Norm - makhetlo a mararo ka beke ho tloha ho tse lekholo ho isa ho makholo a mabeli a litlhapi tsa litlhapi ho kokota.
4. Peso ea Oatmeal. E na le lik'habohaedreite tse phetseng hantle, potasiamo, tšepe, li-antioxidants, selenium, magnesium, tšepe. Norma - poleiti ea lijo-thollo letsatsi le letsatsi, ka ho khetheha bakeng sa lijo tsa hoseng.
5. Lipeo tsa mokopu. E sebelisoa ka foromo e tala. Sebopeho - livithamini, ho kenyelletsa le vit. K ka bongata bo boholo, likarolo tse ngata tsa trace (zinc). Tloaelo e ka ba ligrama tse mashome a mabeli ka letsatsi.
6. Cocoa Ho kenyelletsa likarolo tsa trace (potasiamo, calcium, magnesium), livithamini tse ngata (K le PP), limatlafatsi. Tloaelo - ha ho makhetlo a fetang a mabeli ho isa ho a mararo ka beke bakeng sa senoelo.
7. Lebese la tlhaho (skim). E na le likarolo tsa trace (magnesium, calcium, potasiamo), hammoho le protheine, limatlafatsi, livithamini le mafura a mang. Tloaelo - ho fihlela likhalase tse tharo ho isa ho tse tharo.
8. Chokolete e ntšo ea tlhaho.E thusa ho fokotsa cholesterol ka lebaka la flavonoids, e na le likarolo tse ngata tsa bohlokoa. Norma - ligrama tse mashome a mararo ka letsatsi.
9. Tee e tala. Ntle le pantry eohle ea metsoako e sebetsang, e kenyelletsa vithamine P, e bohlokoa ho bakuli ba nang le khatello e matla ea mali, e eketsa leqhubu la methapo ea mali. Norma ke senoelo kapa a mabeli ka letsatsi.
10. Lialmonde E na le likarolo tse ngata tsa trace (potasiamo le magnesium) ea livithamini tsa B, ho kenyelletsa riboflavin le niacin (B3), protheine le limatlafatsi. Tloaelo ke grama ka letsatsi.

Likarolo tsa ho fepa ka khatello e phahameng. Melao e 3 ea bohlokoa

Tekanyo ea mafura, liprotheine le lik'habohaedreite. Hangata bakuli ba nang le khatello ea maikutlo ba tlisetsa 'mele ea bona koluoa ​​feela hobane ba sa tsebisoa ka mofuta oa phepo. Ba lokela ho tseba 'nete e bonolo hantle -

Lihlahisoa tsohle li tlameha ho khethoa ho nahanela likarolo le likarolo tsa tsona.

Taba ena e sebetsa pele ho phepelo e matla le e loketseng ea mafura, lik'habohaedreite le liprotheine.

Likhalori Tse Hlokahalang Letsatsi le Letsatsi:

Karolo ea 15 ea lijo ke protheine

Palo ea Protein

Ho ja regimen. E tla tlameha ho fetoloa haholo molemong oa khafetsa, ka likarolo tse nyane. Lijo li lokela ho nkuoa ka nako e loketseng.

Liperesente tse mashome a mahlano a metso e mehlano ho lik'habohaedreite

Bakuli ba nang le khatello ea maikutlo ba lokela ho lebala ka lijo tse se nang taolo le tse se nang meeli.

Morero oa phepo e nepahetseng ke ho fokotsa khatello leboteng la methapo ea mali. Etsa bonnete ba hore khefu ea lijo tsa hoseng ha e fete lihora tse leshome. Leha ho le joalo, u se ke ua ja ho feta pele u robala!

Laola ho tlosoa ha mokelikeli 'meleng. Se ke oa lumella letsoai le mafura ho bokellana 'meleng oa hau, nka mehato e hlokahalang ho tlosa mokelikeli ho eona, o thusang ho theha edema.

Ho etsa sena, lekola mofuta oa hau oa ho nooa o nepahetseng, u tlohele lino le lino tse tsoekere.

Tloaelo e hlokahalang ea letsatsi le letsatsi bakeng sa khatello ea mali e ka tloha ho e le ngoe le halofo ho isa ho lilithara tse peli tsa metsi a tloaelehileng a sa kolobetsoang, a se nang khabone.

Lihlahisoa tsa lijo tsa beke le beke

• Boreleli bo entsoeng ka lapeng bo nang le mafura a tlase.
• Tee e tsoang merung ea moru.
• Bohobe bo felletseng.
• Sekee ea skim chisi ka bohobe.
• Litholoana kapa lero la meroho.
• Li-Flakes tse nang le lebese le mafura a tlase.

• Salate ntle le oli.
• Tee kapa seno sa rosehip.
• Litapole tse fapakaneng tse fapaneng (liapole, lihoete, lilakane, mokopu).
• Metsi a futhumetseng a liminerale ntle le khase kapa tee e tala (makhasi a tee kapa a boraro).

• Boholo ba litlhapi tse tsamaeang kapa nama e halikiloeng e phehiloeng ke eena.
• Lisebelisoa tse fapaneng tsa meroho.
• Salate e tala e nang le oli e nyane ea meroho.
• Lero la meroho le makhapetla.
• Li-cutlets tsa mosi.
• Tsoekere ea tranelate.
• Lijana life kapa life tsa litapole tse phehiloeng.
• Liapole tse halikiloeng kapa liperela.
• Compote le jelly.

• E ngoe kapa tse peli tse bohlasoa.
• Hibiscus seno.
• Apple, pere, grapefruit kapa kiwi.
• Boima ba Curd nonfat
• Casserole.

• Lero la tholoana.
• Kefir e mafura a tlase.
• Salate e ncha e ncha.
• Porridge efe kapa efe.
• Li-cutlets tsa mouoane ho tsoa ho meroho.
• Tee e tala e tala.

Joaloka seneke pele ho phomolo ea bosiu:

• Kefir kapa lebese la skim.
• Kiwi kapa lamunu e nyane.

Sekema-tafoleng sa lihlahisoa le litekanyetso tsa tšebeliso ho latela sebopeho

Lihlahisoa le% ea fiber, likhalori tsa khalori ka 100 g

Litlhapi le nama li nkuoa li le bohlokoa ho bakuli ba nang le mafura a mangata feela ba se nang mafura, ka sebopeho sa moholi kapa se phehiloeng. Lihlahisoa tse fapaneng tsa lebese tse nang le mafura a fokolang le protheine e lekaneng li lokela ho kenyelletsoa lijong.

Hopola hore ho ja lijo tse nang le khalori e tlase le ho se latele tekano ea ho noha ho ke ke ha lumella feela khatello ea khatello ea mali, empa hape ho tla etsa litokisetso tsa ho eketsa letsoalo la methapo.

Lijo li bohlokoa bakeng sa khatello ea mali

• Bohobe bo omisitsoeng ba microwave (fana ka khetho ho phofo ea sehlopha sa bobeli).
• Meroho le salate.
• Hoo e ka bang mefuta eohle ea lihlapi tsa leoatleng le lihlapi tsa leoatleng.
• Nama e phehiloeng (kapa e besitsoeng).
• Lisebelisoa tsa sopho tse fapaneng (ha ho na ho halika)
• Mofuta ofe kapa ofe oa lijo-thollo, ho kenyelletsa le lebese.
• Lijana tsa litholoana.
• Caviar e tsoang ho zucchini le eggplant.
• Li-buckwheat le lijana tsa harese.
• Mahe a mabeli ka letsatsi. Hoa khoneha e le karolo ea lijana tse fapaneng.
• Lihlahisoa tsa lebese le tsoekere - lihlahisoa tse tsoang chisi ea chisi, tranelate, yoghurts, tranelate e bolila e tlase, kefir, lebotlolo le lenyane.
• Lijo tsa likhoho tsa nama ea nama ea nama ea nama ea nama ea nama, nama ea mmutla, mohatla le veal, e ts'oeroeng le e phehiloeng.
• Litlama tse fapaneng le linoko, ho kenyeletsa sinamone le lekhasi la bay.
• Likhomphutha le jelly e tsoang litholoana tse sa tsoa omisoa kapa tse omisitsoeng.
• Lihlahisoa tse tsoang mahe a linotsi.
• Meroho e tsoang ho litholoana le meroho.
• Tea e fokolang le kofi (ka tumello ea ngaka e eang).

Lijo tse ka bang kotsi nakong ea khatello ea mali

Molao o ka sehloohong! Khomarela palo e tloaelehileng ea khalori ea 2 000 ho isa ho 2 700 kcal ka letsatsi.

Bakuli ba nang le khatello ea maikutlo ba lekane ho e sebelisa ka letsatsi:

• Ligrama tse 100 tsa protheine
• ligrama tse ka bang 450 tsa lik'habohaedreite,
• ho isa ho ligrama tse 100 tsa mafura.

Qoba lijo tse kotsi tse kang:

• mefuta eohle ea pastry,
• bohobe bo sa tsoa phehoa
• mabenyane
• pasties, buns, makhooa, jj.
• dumplings, dumplings le lihlahisoa tse ling tse tšoanang,
• letsoai.
• ho tsuba nama
• Lijo life kapa life kapa tse tsoekere,
• moro o mafura,
• mafura a liphoofolo
• maqheku a senang mafura,
• lihlahisoa tsa sebete
• lijana tsa kelello
• linoko tse nokiloeng
• mayonnaise
• lino tse tahiloeng
• lino-mapholi a kofi (bakeng sa ba sa fumaneng tumello ea ho li noha ho ngaka e eang).

Tsebe e folisitsoeng ea saury (mackerel)

Metsi - lilithara tse peli

Litapole - li-tubers tse peli

Rice - khaba ea tafole e le 1 ntle le holimo.

Pitsa ea lihlapi tse khannoeng ka har'a lero la eona.

Kenya meroho e khabeloang hantle le raese e hlatsoitsoeng hantle ho metsi a belang. E phehiloeng hantle, ebe u eketsa litlhapi tse khotsoeng (ntle le lero) ho tsoa ka sopho, pheha metsotso e meng e 8-10. Metsotso e mehlano pele u pheha, eketsa lekhasi la bay le 15 ml ea oli ea meroho. Fafatsa ka litlama tse ncha pele u sebeletsa.

Motsoako o halikiloeng oa nama

800 gr. lihlapi (hake, kh'opo, pollock)

Bohobe bo tsoileng matsoho bo tšoeu - sekala.

Flour - tafole tse tharo. l

Oli ea limela - thispone.

Pepere e ntšo e ntšo e benyang.

Tsoekere - tee.

Etsa litlhapi tse halikiloeng, eketsa onion e halikiloeng, selae sa bohobe se kolobisitsoeng ka lebese kapa metsi (soetseha hantle), linoko tsohle le oli ea meroho. U tsebe hantle. Sebelisa patties le moholi ho fihlela o phehiloe (nako e ka bang halofo ea hora kapa metsotso e mashome a mararo, ho latela boholo ba lintho). Sebeletsa ka raese kapa litapole tse khotliloeng. Li-cutlets tse joalo li hantle ka mcele ea lingonberry.

Phekolo ea nama e phehiloeng

Nama e mafura a tlase - 150 gr.

Eiee - 1 pc. (nyane).

Oli ea limela - 15 di ml

Pheha nama le raese ka thoko. Raese e akhela ka colander.

Tlama onion, khabeloa khabeloa langa le le lej ka li-cubes, le lihoete ho li-cubes. Mathata ka oli ka holim'a mocheso o tlase. Pholisa nama ebe u khaola likotoana tse nyane. Kopanya metsoako eohle - raese, nama le meroho. Fafatsa ka tlas'a sekoaelo se koetsoeng ka holim'a mocheso o tlase. Fafatsa ka litlama pele o sebeletsa.

Phepo e nepahetseng e phetha karolo ea bohlokoa ho foliseng bakuli ba nang le khatello ea mali. Boemo ba bohlokoa bakeng sa khatello ea ho tsitsisa ke lijo tse nang le phepo. Kabo e nepahetseng ea lihlahisoa, ho ja lijo tse matlafatsang, tekanyetso ea liprotheine, lik'habohaedreite le mafura li thusa ho theola khatello ea mali ho ea boemong bo tloaelehileng. Etella pele bophelo bo botle 'me u shebe lefatše ka kholiseho!

Melao ea phepo e nepahetseng kalafong ea khatello ea mali

Hypertension hypertension, kapa hypertension, e etsahala ho motho a le mong ho ba bararo ba lefatše. Phekolo e felletseng e kenyelletsa lijo tsa phepo ea mali, tse kenyelletsang keketseho ea palo ea lihlahisoa tsa limela, ho fokotseha ha letsoai le mafura a seng kotsi.

Lijo tsa lefu le joalo li laoloa ke taolo e thata, hobane ho se lumellane le lona ho ka lebisa ho senyeha.

Melao-motheo e akaretsang ea ho ja bakeng sa khatello ea mali

Phepo e nepahetseng ea kliniki e bohlokoa haholo kalafong ea khatello ea mali. Ho lumellana le melao-motheo ea phepo e nepahetseng ea phepo ho fokotsa kotsi ea mathata a amanang le khatello ea methapo e kang lefu la tsoekere, lefu la ho fokola ha pelo, botenya, lefu la pelo, ho ruruha ha pelo, joalo-joalo.Bakeng sa lijo tse nang le khatello ea mali, melao-motheo e akaretsang e na le tšobotsi, ho latela hore, bakuli ba lokela ho latela melao e latelang:

Fokotsa boima ba 'mele bo teng. Taba ena e bohlokoa ka ho khetheha, hobane ho 80% ea bakuli ba nang le khatello ea mali e ngata haholo, ho fokotseha ha eona ho fokotsa khatello ea mali.

Fokotsa kapa u felise tšebeliso ea letsoai ka botlalo. Sena se ama hantle methapo ea methapo ea methapo (pherekano mosebetsing eo e leng e 'ngoe ea lisosa tsa ntlafatso ea khatello ea mali). Ho fokotsa bongata ba letsoai lijong ho etsa hore mosebetsi oa liphio o sebetse hantle. Ntle le moo, letsoai le boloka mokelikeli liseleng tsa 'mele, tse nang le edema e ngata. Ka ho fokotsa letsoai le nyane, ho fokotseha ha khatello ea mali ho fumanoa ka ho fokotsa mokelikeli maling. Ho 40% ea bakuli ba nang le khatello ea mali haholo ba sebelisang lijo tse se nang letsoai, ho fokotseha ha khatello ea mali ho ea maemong a tloaelehileng ho etsahala ntle le ts'ebeliso ea lithethefatsi.

Ntlafatsa lijo ka khatello ea mali e hlokahalang potasiamo, magnesium le calcium. Magnesium e fumanehang lijong e hlapolla methapo ea mali mme e thusa khatello ea mali e tlase. Magnesium e boetse e na le phello e molemo tsamaisong ea methapo e bohareng, e tlosa thabo. Letsoai la eona le fumaneha linate, sebe, oatmeal, soy, lihoete, dill, parsley, libanana, li-currants tse ntšo le lijo tsa leoatleng.

Potasiamo e ntlafatsa boemo ba mokokotlo oa pelo. Litapole tsa potasiamo li fumanoa merohong le litholoana, tse bohlokoa ho ja e tala. Ho na le potasiamo e ngata litapole, li-eggplant, k'habeche, li-prunes, liapolekose tse omisitsoeng, morara o omisitsoeng, mehla, liapole. Haeba 'mele o na le letsoai le phahameng la potasiamo, ka nako e' ngoe mokuli a ka khona ho sebelisa letsoai la tafoleng ka tekanyo e nyane.

Pheha mafura a liphoofolo ka mafura a meroho lijong. Li-acid tse mafura tseo li nang le tsona li thusa khatello e tlase ea mali. Lijo tsa leoatleng le litlhapi tsa leoatle tse nang le mafura le tsona li na le mafura a acid a nang le phello e tšoanang. Sena se thusa ho fokotsa metabolism ea lipid hape se fokotsa cholesterol e mpe. Ntle le moo, lijo tsa leoatleng li na le protheine e phetseng hantle, livithamini, letsoai la mineral le iodine. Ka hona, lijong tse nang le khatello ea mali, ho lokela ho ba le lijo tsa leoatleng le litlhapi tsa leoatleng tse ka nkang nama ea liphoofolo.

Fokotsa tšebeliso ea tsoekere le lijo tse nang le tsoekere. Ka khatello ea khatello ea mali, hangata ho na le khahlano le metabolism ea carbohydrate, e tlatsetsang bothateng le nts'etsopele ea atherosulinosis. Tsoekere e ka nkeloa sebaka ke litholoana le meroho e nang le lik'habohaedreite tse ngata,

Etsa bonnete ba hore lijong li na le liprotheine tse ngata . Ntle le nama ea liphoofolo, mohloli oa tsona ke lihlahisoa tsa lebese, tlhapi le mahe,

Netefatsa ho kenella ha livithamini tse lekaneng: C, A, E, sehlopha B, R. Mohloli oa livithamini - meroho le litholoana, tse feliloeng ka letsoai la sodium, li na le khalori e tlase. Feri e ka har'a eona e matlafatsa tšilo ea lijo, e tlatsetsang ho tloseng k'holeseterole e sebetsang,

Sheba Lijo tse 5-6 ka letsatsi. Likarolo tse nyane ha li lumelle ho ja ho tlola tekano, ho jarolla mosebetsi oa tšilo ea lijo le pelo,

Fokotsa tšebeliso ea metsi ho lilithara tse 1-1,2 ka letsatsi (kenyelletsa lino-mapholi tse nang le khase, metsi a letsoai a nang le letsoai, tee e matla, kofi). Ho fokotsa mokelikeli oa mahala 'meleng ho tla nolofatsa mosebetsi oa mosifa oa pelo,

Se ke oa nooa joala bo matla tse senyang marako a methapo ea mali. Veine e khubelu e amoheleha ka tekanyo e nyane.

Mekhoa ea ho pheha bakeng sa Lijo tse matlafatsang

Mekhoa ea ho lokisa lijo le ho pheha ha e bohlokoa joaloka ho shebella lijo le boleng ba lijo.

Mekhoa e joalo ea ho ts'ebelisa lihlahisoa tse joalo ka ho halika, ho tsuba, ho salila, ho khetha lijo tse nang le khatello ea mali ha li amohelehe.

Lihlahisoa li ka pheha, tsa apehoa, tsa qhekelloa, tsa ts'oaroa.

Mohlala, litapole tse phehiloeng li bohlokoa haholo ho bakuli ba nang le khatello e matla ea mali, e jeoang le lero, empa li-fries tsa french ha li na thuso.

Hape, khetho e lokela ho fanoa ho li-cutlets tsa steamed ho feta tse halikiloeng.

Sebakeng sa li-pickles le li-seasonings tse chesang, ho molemo ho sebelisa li-seasonings tse sa jeleng paate, litlama, litlama, lero la lemone.

Fans ea liswiti e hloka ho hlophisa bocha molemong oa ho khetha lijana tse monate, ho khetha litholoana le lijana tse lokiselitsoeng motheong oa tsona.

Ho na le mekhabiso e mengata e metle ea sopho e nang le liapole, liapolekose tse omisitsoeng, li-prunes, libanana.

Seo se ka kenyelletsoa lijong tsa khatello ea mali

Litsebi tsa phepo e nepahetseng li khethile lihlahisoa tse ka sehloohong tse ka jelloang ke bakuli ba nang le khatello ea mali. Ho ipapisitse le bona, o ka etsa menu ea motho ka mong bakeng sa beke. Sebakeng ka seng, lijo li lokela ho lumellanoa le ngaka ea hau.

Lihlahisoa tsa kuku le phofo: koro, rye le bohobe ba lijo-thollo, li-biscuits le li-cookies tsa biscuit, li-pastry tse ncha, tse nang le chisi ea chisi, nama, litholoana le meroho.

Sopho: meroho le lijo-thollo tse entsoeng ka moro o lomisitsoeng oa nama, sopho e entsoeng ka khalase e tala, sopho ea borscht le sopho ea beetroot, sopho e phehiloeng, lebese, litholoana,

Nama: mafura a tlase - e phehiloeng kapa e bakiloe, lijana tsa nama tse besitsoeng,

Lihlahisoa tsa lebese: lebese le lihlahisoa tsa lebese tse nang le mafura a tlase, chisi e nang le mafura a tlase le chisi (e nang le letsoai hanyane),

Litlhapi: Litlhapi tse se nang mafura a mangata a litlhapi tsa leoatleng le tsa noka ka mokhoa o phehiloeng le o phehiloeng, lijo tsa leoatleng

Mahe: phehiloeng, protheine feela (mahe a 2-3 ka beke), mahe a hlatsoitsoeng,

Li-Cereals: li-buckwheat, oatmeal, nyalothe, harese,

Meroho: hop ea mefuta e fapaneng, lihoete, lihoete, litapole, li-eggplant, likomkomere, mokopu, tamati, meroho e tala, konofolo, lieie,

Litholoana le monokotsoai: mefuta e fapaneng ea litholoana tse tala le monokotsoai, litholoana tse omisitsoeng,

Lino: tee e nang le linoko, tee e nang le lebese, meroho, litholoana le lero la monokotsoai, likhomphutha (mahala tsoekere), infusions le li-decoctions,

Mafura: oli ea meroho bakeng sa ho pheha le bakeng sa liaparo tsa moaparo (botoro ka bongata bo fokolang haholo, kapa e behelletsoe ka thoko).

Seo u ka se khethollang lijong tsa khatello ea mali

Ha ba etsa mokhoa oa ho ja o mong bakeng sa khatello ea mali, litsebi tsa phepo li khothaletsa ho tlohela ts'ebeliso ea lihlahisoa tse latelang:

Lihlahisoa tsa bohobe tsa bistolo, li-biscuits, likuku tse mafura le li-pastry, mekotla. Hape u kenye lihlahisoa tsa phofo tse lokiselitsoeng ka halikiloeng (li-donuts, brashi),

Moroho o phehiloeng nama, tlhapi, li-mushroom, offal,

Lijo tse nang le mafura, li-offal, soseji, nama e tsubang, lijo tse ka makotikoting,

Litlhapi tsa leoatle tse mafura le tsa noka, mefuta eohle ea litlhapi tse tsubang, tse letsoai, tse khabeloang, salmon caviar,

Lihlahisoa tsa lebese tse nang le liperesente tse ngata tsa mafura, tranelate, tranelate e bolila, chisi ea chisi, chisi,

Likahare: semolina, raese,

Radish, radish, turnip, spinach, sorrel,

Mefuta eohle ea li-mushroom,

Tsoekere le lihlahisoa tsa eona, morara, morara o omisitsoeng, li boloka, jeme, ice cream, chokolete,

Lino: cocoa, kofi, chokolete e chesang, tee e matla,

Ho pheha mafura, liphoofolo.

Lijo tse ka bang letsatsi le le leng: lijong tsa khatello ea mali

Lijoa tsa pele tsa hoseng: omele ka meroho, bohobe ba rye, tee le lebese,

Lijoa tsa bobeli tsa hoseng: apole (e ncha kapa e phehiloe),

Lijo tsa motšehare: sopho ea meroho, likomkomere tsa nama tse halikiloeng, ka lero le makhapetla a mangata, lero la cranberry,

Snack: mboga vinaigrette,

Lijo tsa mantsiboea: salate e nang le koluoa, le raese le meroho, liapolekose tse omisitsoeng,

Lijoa tsa bobeli: kefir e se nang mafura.

Ke eng e fanang ka lijo bakeng sa khatello ea mali

Phekolo ea lijo tsa phepo e phahameng ea mali e fana ka litholoana tse ntle haholo. Ho hlokomela melao e bonolo ea lijo, mokuli ea nang le khatello ea mali (haholo-holo mohato oa pele oa lefu lena) a ka fokotsa kotsi ea mathata le ho fokotsa palo ea meriana e nooang.

Ho ja lijo tse matlafatsang khatello ea mali ha ho bake mathata ha motho a fetoha. Sisteme eohle ea matla e tsoetseng pele ho theosa le lilemo ha ea lokela ho fetoloa haholo.

U ka qala ka ho fokotsa letsoai, ebe tsoekere, ebe butle-butle fokotsa palo ea mafura le nama. Kahoo, ho ka qojoa ho tlōla ha khatello e matla ea mali. Liphetho tsa tšebeliso e nepahetseng ea phepo e nepahetseng ea phepo ke phokotseho e tsitsitseng ea khatello ea mali le ho tloaela ha eona.