Sessert - Lijoa tse se Kotsi
Khekhe (e ka ba likhalori tse 120 ka 100g) 
Lithako
200g chisi e nang le mafura a tlase a mafura
450gr e noang yoghur
Tablespoons tse 2 tsa tsoekere (kapa eng kapa eng e ngoe)
30 g ea gelatin
Lipakete tse 3 tsa jelly efe kapa efe ea mmala kapa lero la tlhaho ntle le dae.
Mokhoa oa ho pheha
Tšela li-jellies tse mebala hang-hang ka metsi a belang, fa nako ea ho qhibiliha le ho thatafatsa.
Soak gelatin bakeng sa metsotso e 40 ka khalase ea metsi a batang. Ebe u futhumatsa ho fihlela e qhibilihile ka botlalo, empa e le hore e se ke ea pheha. Ho fola.
Ka blender, kopanya chisi ea chate le yogurt le tsoekere, eketsa gelatin e lokiselitsoeng.
Re lokisa sebopeho seo re se hlokang ka filimi ea khakanyo. Re ntša jelly ka sehatsetsing. E khaole ka li-cubes tsa boholo bo fapaneng, e behe litšoantšo tsa mebala ka sebopeho, li tlatse ka boima ba curd. Re e kenya ka sehatsetsing hape. Ha o sebeletsa, khaola likarolo tse 8. Ho thabela takatso ea lijo!
Lits'ebeletso Ho Mong le e Mong: 8
Sessert ea Curd e nang le morara (142cal ka 100g) 
Lisebelisoa
Bolila tranelate - 250 gr.
1. Tšela gelatin ka lebese ebe o e tlosa lehlakoreng la hora e le 'ngoe.
2. Fetola chisi ea Cottage, tranelate e bolila le tsoekere ka motsoako ka motsoako o boima.
3. Khaola morara ka halofo, empa u ka li tlohela li felletse (empa ka kakaretso, o ka eketsa litholoana leha e le life).
4. Gelatin e ruruhileng e futhumatsoa ka mollo o liehang ho isa ho likhato tse 50 (ho se joalo e se lumelle hore e belisoe).
5. Re kopanya ntho e 'ngoe le e' ngoe, re e tšela ka hlobo ebe re e tšela ka sehatsetsing bakeng sa lihora tse 4-5.
Dijo Charlotte (78 calories ka 100g) 
Lisebelisoa
Koro ea phofo - senoelo sa ½
Hercules - ½ senoelo
Lehe - sekhechana se le seng
Bosoeu ba mahe - likoto tse 2
Mahe a linotsi - likhaba tse 3
Kefir - 1 senoelo
Phofo ea ho baka - 1 khaba
Liapole - likotoana tse 6
Ho pheha:
Kopanya lijo-thollo tsa phofo, mahe a linotsi, lehe le protheine, eketsa kefir ho lekantsoeng la hlama ea pancake. E-re ke eme hanyane hore lipalesa li ruruhe. Kenya phofo ea ho baka mme, haeba ho hlokahala, sinamone (vanilla, cocoa). Tšela liapole tse khotsoeng ka hlobo, tšela motsoako o hlahang. Cheka metsotso e 30.
Berry Jelly (likhalori tse 45 ka 100g) 
600 ml e qeta ho nosa lero lefe kapa lefe
12 g ea gelatin
50 g blueberries (monokotšoai ohle o ka nkuoa leqhoa)
75 g fragole, e khaole likarolo kapa halofo
50 g tse tala
Arola likhaba tse 5 tsa lero mme o li tšollele ka sekotlolo se hanyetsang, tšela gelatin ho eona, e ke e emele metsotso e 2-3, ebe o kenya microwave ka motsotso o le 1 ho qhibiliha. Tlohela ho pholile, ebe o kopanya le lero la lamunu. Kenya sehatsetsing metsotso e 20. Hlophisa monokotšoai ka likotlolong tse 'ne kapa likhalase tse' ne. Tšela lero la lamunu le lokisitsoeng ka holimo le sehatsetsing ka lihora tse peli. Sebeletsa hang-hang.
Litholoana tsa curd-litholoana 
Re nka:
400 gr. chisi e bonolo ea Cottage ho fihlela ho 1.5%
100 gr. liapolekose tse omisitsoeng
Li-orang tse 4
2 tangerine
25 gr gelatin
Re etsa:
Tšela liapolekose tse omisitsoeng ka metsi a belang bakeng sa metsotso e 20.
Senya liapolekose tse omisitsoeng ka likotoana tse nyane.
Ka 100 ml ea metsi a tsoang liapolekeng tse omisitsoeng, qhala 10 g. hang-hang ("gelatin" ea metsi (metsi a pele a futhumatsang ho latela litaelo).
Kopanya ligrama tse 250 tsa chisi ea chate le 2/3 ea kakaretso ea liapolekose tse omisitsoeng le gelatin e qhibilihileng.
Re e phatlalatsa ka hlobo ea silicone, e e romelle ho ea bata le mariha (hoo e ka bang hora e le 'ngoe).
Re hloekisa li-tangerine, re li nka re le linoko.
Fafatsa lero ka ho tloha lamunu.
Re e futhumatsa le ho qhibilihisa 10 g ho eona. gelatin.
Ka leqhoa le koaelitsoeng le halikiloeng jala linama tsa li-tangerine.
Tšela lero le chesang la lamunu ka gelatin.
Re romella ho chesa.
Karolo ea ho qetela ke chisi ea chisi joalo ka litemana 3.4, ho tsoa ka tjhelete e setseng ea chisi ea chisi, gelatin le liapole tse omisitsoeng.
Ha jelly e thata, e ntše ka har'a hlobo ebe ea sebeletsa.
Li-brash tsa Hash (115 cal ka 100g) 
Lisebelisoa
zucchini 400 gr
Mahe a 2
banana 114 gr
liapole 80 gr
phofo 100 gr
chisi ea cottage (mafura a tlase) 200 gr
oli ea soneblomo 20 g
Li-squash tse tharo ho grater e mafura, sesepa, letsoai, hape hape. Ka motsoako o tšoanang, liapole tse tharo, e leng banana, li kena-kenana le likarolo tse ling kaofela. Fry ka pane ea preheated, e tlotsitsoeng ka oli hanyane.
Bakeng sa libapali le barati ba lihoete feela. Casserole (140 cal ka 100 g) 
Moetso:
Kopi e le 'ngoe kefir 1%
0.5 senoelo sa semolina
Mahe a 2
200g Cottage chisi 1.8%
Lihoete tse 2 tse kholo
0.5 linoelo tsoekere
sachet ea vanillin (1.5g)
1 tsp lehare. oli kapa 1/2 tsp. qhala. oli
Ho pheha:
1. Soak semolina ho kefir metsotso e 20
2. Grate lihoete ho grater e ntle.
3. Ho semolina e kolobisitsoeng eketsa eketsa chisi ea chisi, tsoekere, vanillin, ho otla. Kenya mahe, otla.
4. Hlohlelletsa lihoete.
5. Kolobetsa hlobo ka oli, tšela pokello ea mosebetsi, e ke e emele metsotso e 10.
6. Chesa ka mocheso oa likhato tse 180-200 likhato 25-25
Cottage Cheese le Apple Casserole (likhalori tse 81 ka 100 g) 
Lisebelisoa
chisi e nang le mafura a tlase - 300 g
liapole - 3 likhomphutha.
morara o omisitsoeng - 30g.
lehe - 2pcs.
sinamone
1. Ebola liapole, 'me ha u se u tlositse konokono kahare ho grate e ntle. (e ka khaoloa li-cubes tse nyane)
2. Tšela chisi ea cottage ka sieve, kopanya le applesauce, e hlatsoitsoe ka morara, eketsa sinamone, mahe le kopanya ka botlalo. Tšela boima ka foromo e tlotsitsoeng ebe o baka metsotso e 15-20.
Cheesecake (170 cal ka 100 g) 
Lisebelisoa
250 gr e teteaneng chisi
2 squirrels
Li-PC tse 10 tsa li-prunes
Ligrama tse 20 tsa phofo ea oatmeal (kapa c / s phofo)
1 tsp sinamone
pinch ea letsoai
2 tbsp poone
Beat chisi ea chisi ka motsoako, eketsa liprotheine, kopanya hape hape
Eketsa phofo, sinamone, pina ea letsoai - kopanya.
Kenya prune e khaoloe likotoana ho hlama e felileng.
Li-cheesecake tsa moqolo ka moqomong oa poone
Tšela khaba e le 'ngoe ea oli ea mohloaare ka pane, hlakola pan ka pane.
Fry cheesecake ka mahlakoreng ka bobeli, ho fihlela putsoa e putsoa.
. joalo ka khetho, ha ho hlokahale hore u qhekelle, u leke ho pheha ka ontong kapa u tsubeng, ho ba molemo haholo!
Curd Banana Joy! (200 cal ka 100 g) 
Lisebelisoa
chisi e nang le mafura a tlase 100 g
banana e kholo e butsoitseng 1 pc
morara likoto tse 5 tse kholo
morara o omisitsoeng habeli likhaba tse 2
lehe 1
phofo ea buckwheat 2 thispone
phofo ea ho baka 1 pinch
vanillin ho latsoa
Ha re tlohela banana ho peel, re e etsetsa "seaparo sa boea" bakeng sa metsoako eohle: ka har'a blender, grize chisi ea cottage ka morara, morara o omisitsoeng, o mosoeu oa lehe, eketsa phofo, vanilla le phofo ea ho baka qetellong. U lokela ho fumana boima bo kobehileng bo kobehileng, ho khomarela matsoho a hau, (sena ha se tšose). Ebola banana.
Ovine e se e entsoe esale pele ho likhato tse 180, lekhasi le se le hlophisitsoe (haeba ho hlokahala, ho tlotsoa ka oli, kapa setlolo bakeng sa ho baka, kapa mat ea silicone).
E latelang, e khahlisang ka ho fetisisa: re nka banana, re e hatella hanyane ka lere, empa eseng haholo, joalo ka ha eka re e pota-pota, ebe re nka boima bo bokhutšoaane ebe re thatela banana ho eona, ho e etsa hore le rona re teye bolo. Ho joalo le ka linoko tsohle.
Pheha metsotso ea 15, e tlose ebe u tlotsa mafura ka mahlakoreng 'ohle ka yolk le bakeng sa e' ngoe ea metsotso ea 5-7.
Roll rolls (167 cal ka 100 g) 
Lisebelisoa
200 gr Cottage chisi 0%
1 tbsp tsoekere e tsoakiloeng (ntle le holimo)
1 tbsp tranelate e bolila
50 gr ea chokolete e lefifi (bakeng sa ho sebeletsa)
Matsatsi a 10 a omisitsoeng
20 hazelnuts *
1 tbsp sesame seed
1 tbsp li-cocakes tsa kokonate
* - siea linate tse 8 hore u li sebeletse
1. Fafatsa chisi e nang le tsoekere ka tsoekere e tsoekere.
2. Kenya tranelate e bolila, kopanya ka botlalo.
3. Tlosa peo ho tloha matsatsing, khaola likoto.
4. Hazelnuts e khaoloe ka thipa.
5. Jala filimi e khang. Fafatsa filimi ka coconut le peo ea sesame.
6. Beha chisi ea ntlo ea borena haufi le bophara ba filimi, eketsa matsatsi, li-hazelnuts.
7. Kholela moqolo o thata. Ho sebelisa filimi e ts'oereng ho tla ba bonolo haholo.
8. Romella "curd roll" bakeng sa metsotso e 20 sehatsetsing.
9. Qhibiliha chokolete ka bateng ea metsi.
10. Khaola likarolo. Fafatsa thipa ka metsi.
11. Tšela sessert ea curd le tsoekere e phofo, tšela chokolete e qhibilihisitsoeng ebe u e khabisa ka makotomane.
Lisebelisoa tsa "Lijo tsa hoseng tse se nang kotsi":
- Lekala (oat) - 60 g
- Yogurt (2% ntle le lisebelisoa) - 100 g
- Bosoeu ba mahe - 1 pc.
- Cheese ea Cottage (0%) - 180 g
- Metsi - 50 di ml
- Berry (lehloa kapa le lecha) - 50 g
- Tsoekere (brown "Demerara Fine" e tsoang ho "Mistral" ea TM) - 3 tsp.
- Soda - 1/4 tsp
Nako ea ho pheha: Metsotso e 15
Sebeletso Ho E Mong le e Mong: 2
Recipe "Dessert" Lijo tsa hoseng tse se nang kotsi ":
Tsohle li bonolo haholo. Sopho e tla pheha ka microwave ka hlobo ea polasetiki. Ke na le sejana sena ho tloha tlasa li-mushroom-champignons, tse bolelele ba 11cm, 6cm phahameng le 9cm ka bophara.
Ka hona, re kopanya li-oat bran (koro e ke ke ea sebetsa) le yoghur, protheine, soda. E tlohelle teko nako e ka etsang metsotso e 10. Mme o bake microwave ka matla a mangata bakeng sa metsotso e 3-4.
Haeba u se na khase ea oat, nka oatmeal 'me ue teye ka grinder ea kofi. Koro ea Wheat e ke ke ea lumellana le rona mona.
Ha hlama e ntse e phehoa, lokisa tsohle bakeng sa ho tlatsoa. Ena ke chisi ea chisi, monokotsoai (kajeno ke na le li-currants tse halikiloeng le cranberries), tsoekere le metsi. Haeba u hlile u tšaba setšoantšo sa hau, tsoekere e ka nkeloa sebaka ke monate hore o latsoe.
Kenya tse 2 tsp ho curd. tsoekere le punch e nang le monokotsoai (monokotsoai o ka se thijoe pele). Punch ha e ngata hoo monokotsoai o lulang o le likarolo tse kholo. Re tlohela karolo ea monokotsoai ho khabisa sopho. Ena ke tranelate ea rona ea curd. Kenya 1 tsp ho metsi. tsoekere le hlohlelletsa hantle, beha ka thoko (sirapo).
Ha hlama e phehiloe, e ntše 'me, ha e se e folile hanyane, e khaole likoto tse' ne tse 4 (e ka bang 0.5 cm ka ngoe). Haeba o khaoloa ke 3, joalo ka ha ke na le kajeno, tranelate ea curd e tla sala e le nyane.
Taba ea pele, tšela likuku ka metsi le tsoekere (sirapo), ebe u koahela ka tranelate e bolila. Khabisa le monokotsoai o setseng. U ka fafatsa ka raese ka mahlakoreng, kapa ua khabisa ka linoko tsa phaenapole. Re beha sehatsetsing bakeng sa bosiu.
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Likopano tse tšoanang
Litlamorao tsa bophelo bo monate
Leha e le taba ea hore kajeno ho buuoa haholo ka likotsi tsa liswiti, ho li hana ho hang ha ho hlile ha ho na thuso. Taba ke hore sopho e ngoe le e ngoe ke mohloli oa lik'habohaedreite, limatlafatsi tse bohlokoa tse tsoang molemong oa limatlafatsi. Matlafatso ea matla, ke hore, bokhoni ba ho ikutloa ba tletse matla le matla, ho latela ho kena ha bona ka nako 'meleng oa motho. Ntle le moo, lipompong li thusa ho nts'etsapele "Hormone ea thabo" - serotonin, e nang le phello e ntle ho motho.
Empa litšoaneleho tsohle tse sebelisoang tsa lijo tse tsoekere tse monate li felisoa khahlano le mathata a bophelo bo botle a ka etsang hore ba chesehe haholo. U hloka ho tseba eng?
Olga Yurievna Androsova, endocrinologist
Takatso ea liswiti, eo batho ba bangata ba nang le eona, e hlalosoa ke ts'ebetso ea biochemical 'meleng: tšebeliso ea tsoekere e lebisa ho tloleng maemong a tsoekere ea mali, lik'habohaedreite tse potlakileng li fana ka phallo e potlakileng ea matla le ho eketseha ha li-hormone tsa thabo - li-endorphin, tse ka bakang tšebeliso ea' nete ea tahi.
Bakeng sa ho ba le maikutlo ana a monate, o hloka lipeipi tse ncha. Mme ha motho a sa li amohele, a ka halefa, a ba a ba mabifi, a ikutloisa bohloko le ho hlorisa ba bang ka tšohanyetso mokhoeng oa hae. Ho ba le takatso e matla ea lijo tse monate ho tletse likotsi tse ngata. 'Me sena ha se feela ho senya meno le liponto tse eketsehileng, empa le monyetla oa ho ba le mathata a tebileng a bophelo bo botle, haeba ho hang u se ke oa ipehela lipompong le likhaoleng. E 'ngoe ea mathata ana ke ho leka-lekana ha lihormone.
Craze ea lipompong e ka tsosa ho hloleha ha lihormone, e hlahisoang e le tlalo ea tlhahiso ea estrogen le testosterone, eo ka mora moo e ka lebisang mathateng ka ho ima. Tsoekere le tse tsoang ho eona li tlatsetsa ho hatelleng ha li-hormone tsa satiety, tse lebisang ho ho ja ho feta tekano.
Ho ja tsoekere e sa laoloang ho na le kotsi ea lefu la tsoekere - e 'ngoe ea maloetse a kotsi ka ho fetisisa. Hape, takatso e matla haholo ea liswiti e ka ba e 'ngoe ea matšoao a lefu la qoqotho ea hau, hangata e lebisa ho candidiasis (thrush).
Khokahano e se e thehiloe pakeng tsa litakatso tse feteletseng tsa lijo tse tsoekere le mathata le mala. Le ha ho le joalo, ho hana ka botlalo lipompong ha ho monate. Haeba kannete ho na le tšebeliso e mpe ea tsoekere ka mofuta ofe kapa ofe, o lokela ho leka ho fokotsa tšebeliso ea eona, o e nkele lihlahisoa tse phetseng hantle. Ho ja lijo tse lekaneng tsa lik'habohaedreite tse tloaelehileng (lijo-thollo tse fapaneng, raese e sootho, bulgur, quinoa, lensisi, pasta e thata) le lijo tsa protheine li tla fokotsa litakatso tsa liswiti. Keke le liswiti li ka nkeloa sebaka ke mahe a linotsi, litholoana le litholoana tse omisitsoeng, tsoekere e tšoeu - e sa koaeloang kapa fructose.
Ha ho sephiri hore tšebeliso e feteletseng ea liswiti le lihlahisoa life kapa life tse thehiloeng tsoekere li ama setšoantšo sena hampe. Lijo tse monate li na le lik'hilojule tse ngata, 'me kuku e le' ngoe ea likuku e ka ba le tsoekere ea letsatsi le letsatsi.
Lik'habohaedreite, tse etsang liswiti, li kenngoa kapele ke 'mele' me li baka ho tsoa ha insulin. Sena se tsosa maikutlo a ho pheta-pheta a tlala, e bolelang ho ja ho feta tekano. Li-carbohydrate tse fumanoeng 'meleng li fetoloa mafura a' mele. Ntle le kotsi e totobetseng ea palo ena, ho ja tsoekere ho feteletseng ho baka lefu la tsoekere, lefu la masapo le mafu a mang a amanang le ona. Ntle le boima bo feteletseng, liswiti tse ngata li baka mafu a meno ebile li senya enamel ea meno. Letlalo la rona le na le liswiti. Ho tsoekere ho hoholo ho sitisa litšoelesa tsa sebaceous, ho baka li-rashes le li-allergies.
Le ha ho le joalo, sirapo e lekaneng ea lijong e molemo. Metabolism e felletseng ea sele e itšetlehile ka ho kenella ha lik'habohaedreite 'meleng, tse re fang matla a hlokahalang. Sebaka likuku le li-pastry ka litholoana, monokotsoai, mahe a linotsi, chokolete e lefifi le litholoana tse omisitsoeng. Lijo tsena li na le lik'habohaedreite tse loketseng 'mele oa hau. Qoba lino tse tsoekere tse tsoekere bakeng sa metsi a liminerale, ho noa tee le kofi ntle le tsoekere. Kahoo, 'mele oa hau o tla fumana lintho tse hlokahalang ntle le ho lematsa.
Lisebelisoa tsa phepelo ea lebese
Liphaenapole tse sa khabisitsoeng - 1 ka (380 g)
Lebese le lekantsoeng - 120 g
Gelatin e potlakileng - 20 g
- 137
- Lithako
Lebese 3,2% - 500 di ml
Vanilla - 1 pod
- 131
- Lithako
Lehe la khoho - bongata ba 5 (Mahe a 3 kaofela + li-yolks tse 2)
Vanilla Tsoekere - 1 sachet
Caramel:
- 88
- Lithako
Savoyardi - 12-15 li-pcs.
Kofi e matla / espresso - 150 ml
Cocoa - 1-1.5 tbsp (ho latsoa)
Chokolete e lefifi - 20-30 g
Mint - 1 sprig (bakeng sa mokhabiso / boikhethelo)
Bakeng sa tranelate:
Khoho ea khoho - li-pcs tse 4.
Koro ea phofo - 2 tbsp. ka moetlo
Starch ea poone - 2 tbsp. ka moetlo
Letsoai - 1 pinch
Botoro - 20 g
- 185
- Lithako
Ka yogurt e nyane - 250 g
Peo ea Chia - likhaba tse 3
- 63
- Lithako
Chocolate e Lefifi - 60 g
Bakeng sa jelly e tšoeu:
Cream (litaba tse mafura 30-35%) - 200 ml
Tsoekere e Tsitsoeng - 60 g
Gelatin e potlakileng - 2 tbsp.
Vanillin - 1 pinch
- 185
- Lithako
- 121
- Lithako
Lebese 3.5% mafura - 1 l
Yoghur ea khale (ntle le li-mafura) - 200 ml
- 63
- Lithako
- 54
- Lithako
Lebese - likopi tse 2
Lebese le belisitsoeng ka lebese - 1 le ka khona
Botoro - 250 g
Boholo ba Wheat - 5 tbsp.
- 310
- Lithako
Chisi ea Kaimak - 250 g
Tsoekere e nang le tsoekere - 150 g
Vanillin - ho latsoa
Lebese (se nang le mafura a 3.2%) - 150 g
Cream (litaba tse mafura a tsoang 30%) - 300 g
Chokolete e Ntle - 40 g
Chocolate ea lebese - 40 g
Chocolate e tšoeu - 40 g
Gelatin (hang-hang) - 30 g
Metsi (a nooa) - 150 di ml
- 280
- Lithako
Phofo ea raese - 40-50 g
Letsoai - 1 pinch
Tsoekere - 50-70 g (ho latsoa)
Vanilla Tsoekere - 20 g
Sinamone e ntšo - ho latsoa
- 115
- Lithako
Cheese ea Cottage (Ke na le 9%) - 500 g
Lebese le lekantsoeng (8.5%) - 340 g
Gelatin e potlakileng - 30 g
Li-tangerines - 200 g
- 84
- Lithako
Sebaka sa chokolete "Mars Max" - 81 g
Cream (dikahare tsa mafura 20%) - 150 ml
- 350
- Lithako
Sourdough bakeng sa yogurt - ho latela litaelo tsa moetsi
- 66
- Lithako
C cream e nang le mafura a kaholimo ho 35% - 0.5 L
Letsoai - 3 lithane
- 271
- Lithako
Peo ea Chia - likhaba tse 6
Lebese - likopi tse 2
Maple sirapo (mahe a linotsi) - 2 tbsp.
- Lithako
C cream e nang le mafura a kaholimo ho 35% - 500 ml (maiketsetso)
Letsoai - 3 lithane
- 279
- Lithako
K'haonte ea Confectionery (eseng ka tlase ho 35%) - 150 ml
Li-cookies tsa Oreo - 6 li-pcs.
Kumquat le mint - bakeng sa mokhabiso
- 373
- Lithako
Lebese la kokonate - 400 ml
Mofuta (eseng litapole) - 50 g
- 141
- Lithako
Yoghur ea tlhaho (se nang le mafura a 3.5%) - 450 g
Mango o phehiloeng - 200 g
Cardamom (fatše) - 1 pin
Vanillin - ho latsoa
Brown Tsoekere - 2 tsp
Pistachios (e peeled, unsalted) - 1 tbsp.
Mint - bakeng sa mokhabiso
- 149
- Lithako
Lemon (zest) - 1 pc.
Nate, litholoana tse omisitsoeng - bakeng sa mokhabiso
- 264
- Lithako
Lebese la Cow 2,5% - 4 L
Sourdough - 1-2 servings
- 54
- Lithako
Soymilk - 1 L
Sourdough ea yogurt - 1 pc.
- 54
- Lithako
Chocolate e tšoeu - 50 g
Tranelate ea liphoofolo 33% - 150 ml
Gelatin dilution metsi - 40 di ml
Bakeng sa mousse e lefifi:
Chocolate ea lebese - 25 g
Tranelate ea liphoofolo 33% - 80 di ml
Gelatin dilution metsi - 30 di ml
Bakeng sa litlatsetso le mokhabiso:
Peanuts e sithabetseng - 10 g
Chocolate e Lefifi - 5 g
Prunes - 20 g
Raese ea moea - 3-5 g
Meroho e bolokiloeng ka 28% - 120 ml
- 260
- Lithako
Round ea lijo-thollo tse halikiloeng - likhaba tse 2
Tsoekere ea vanilla - 1 tbsp.
Lehe (yolk) - 1 pc.
Starch - 1.5 tbsp
Phofo ea raese - 1 tbsp.
Metsi a ho pheha raese - 250 ml
- 101
- Lithako
Ice cream (ice cream) - 120 g
Fragole e ncha e ncha - 120 g
Li-cookie tse bokhutšoanyane - 50 g
Tsoekere - ho latsoa
Mint - lipampiri tsa makhasi
- 178
- Lithako
Makhooa a mahe - 2 likhomphutha.
Gelatin - ligrama tse 20,
Bolila tranelate (25%) - ligrama tse 350,
Tsoekere - 2/3 senoelo.
- 333
- Lithako
Yoghur ea tlhaho - 2 tbsp. l
- 64
- Lithako
Cream e nang le mafura a mafura (33%) - ligrama tse 200,
Tsoekere e kolobisitsoeng - 1 tbsp. khaba
Vanillin - 1 pinch
Walnuts - 2 tbsp. likhaba
Metsoako - 2 tbsp. likhaba
Chocolate - likhahla tse 2
- 336
- Lithako
Lebese - lilithara tse 2,
- 84
- Lithako
Lebese la khomo ea tlhaho - litara e le 1,
Sourdough - likhaba tse 6 (kapa yoghur).
- 60
- Lithako
Lebese - 800- 900 ml,
Hogurt ntle le lisebelisoa - 100-150 ml,
Mahe a linotsi, tsoekere, tsoekere ea vanilla - ea boikhethelo.
- 68
- Lithako
2,5% lebese le mafura - 1 l
Probiotic (sourdough bakeng sa yoghur ka foromo ea phofo) - 0.5 g
Moetsi oa yogurt - 1 pc.
Lijana tsa 200 ml - 5 likhomphutha.
- 60
- Lithako
Ehe yolk - 1 pc.
Tsoekere - 1 tbsp.
Vanilla Tsoekere - 8 g
Chupu ea ho shapa (sethala sa mafura se seng ka tlase ho 30%, kapa botlolo) - 50 ml
- 151
- Lithako
Cream e nang le mafura a bonyane 30% - 1000 ml
Letsoai le bolila - 800 di ml
Mahe a likhoho - li-pcs tse 10.
Tsoekere - 200 g
Vanilla Tsoekere - 30 g
- 237
- Lithako
Oatmeal kapa Muesli - 50 g
Cream 33% - 300 g
Liapole kapa liperela - 2 likhomphutha.
- 200
- Lithako
E arolelana tlhopho ea litlolo le metsoalle
Meroalo: 18
- Phupu 06, 2018, 19:01
- La 26 Hlakubele 2017, 21:36
- La 11 Phupu 2016, 15:56
- La 4 Hlakubele 2014, 16:36
- La 6 Phuptjane 2013, 13: 20
- La 26 Phuptjane 2012, 13:27
- Phupu 08, 2011, 20:42
- La 28 Phuptjane 2011, 01:37
- La 20 Mots'eanong 2011, 19:19
- La 26 Hlakubele 2009, 07:01
- La 15 Phupu 2009, 17: 23
- Phupu 14, 2009 00:56
- Phupu 01, 2009 07:16
- Mots'eanong 29, 2009, 15:08
- La 9 Hlakubele 2009, 14:25
- La 20 Hlakubele 2009, 01:23
- La 13 Phupu 2008, 02:43
- La 10 Mmesa 2008 2008: 45
Lijo tse phahameng tsa 9 tsa bophelo bo botle ka ho fetisisa bakeng sa Bophelo
Litholoana tse monate li ka ba teng lijong tsa rona tsa selemo le selemo. Mefuta ea tsona ea mefuta-futa e tla khotsofatsa moreki ea hlokang ka ho fetisisa. Ntle le lipompong tsa selemo - liapole, liperela, liplatata, o ka natefeloa ke litholoana tse ikhethang - litholoana tsa lamunu, limango, libanana le tse ling.
Tsena kaofela ke mohloli o ruileng oa fiber, o thusang ho potlakisa metabolism, o na le phello e molemo seterekeng sa gastrointestinal ebile o thusa ho theola boima ba 'mele. Haeba u khathala ke ho ja litholoana letsatsi le leng le le leng, 'me litsebi tsa phepo e ntle li u eletsa hore u se ke ua lekanyetsa tšebeletso e le' ngoe, empa bonyane litholoana tse fapaneng tsa 2-3, o ka lula o etsa salate ea litholoana. Ho lekane ho khaola litholoana tseo u li ratang haholo le ho eketsa karolo ea yoghur ea tlhaho.
Ka ho bapisoa le litholoana, monokotsoai o na le phepo e ntle haholo, o na le li-acid tse ngata tse sebetsang, oli ea bohlokoa, li-tannins le likarolo tsa pectin. Kajeno ke karolo ea bohlokoa ea phepelo ea phepo ea bana le batho ba baholo, ha ba ntse ba tlatsa mmele ka livithamini, likarolo tsa mohlala le fiber.
Monokotsoai oa bohlokoa ka ho fetisisa ke li-currants, tse tala, fragole, fragole, blueberries le cranberries. Ke batseteli ka palo ea li-bioflavonoids tsa bohlokoa, liminerale le pectin. U ka ja monokotsoai o sa tsoa khuoa, kapa o etsa lino tse tahang, jellies le likhomphutha ho tsona.
Balateli ba bophelo bo phetseng hantle ba rata seno sena se monate. Ho loketse ho kopanya litholoana tse 'maloa tse khanyang khalase ea blender, tobetsa konopo e lumellanang,' me "cocktail" ea vithamine e se e loketse. Ka lebaka la litaba tsa tsoekere ea tlhaho ka tholoana, ho eketsoa ha tsoekere e hloekisitsoeng ha ho hlokahale. Seno se tla ba se monate, se phetse hantle ebile se monate.
Ho monate ho e noesa e kolobelletsoe ka mocheso oa lehlabula kapa u itlhatlose ka koloi e tsoang ho li-vithamine ho ea ho bata. Li-Smoothie lia tsebahala ka taba ea hore li ka lokisoa ho tsoa litholoana tse halikiloeng le monokotsoai. Ha u khetha metsoako bakeng sa seno, u ele hloko hore u se ke ua se beha ka lik'hilojule tse ngata.
Keletso ea pele ea litsebi tsa phepo e batlang ho theola boima ba mmele - tlosa tsoekere liponong tsohle tsa eona. Ho joalo, ho fetohela lijong tse sa fuoang lijo ho thata haholo, empa ho tlosa lino tse monate tseo u li ratang ka liswisi tse phetseng hantle ha se mohlala o bonolo.
Mahe a linotsi e ka ba sebaka se sebetsang sa tsoekere. E tla fana ka tatso e monate ho lino, lino-mapholi le ho baka lapeng, li u lumelle hore u natefeloe ke "thabo ea bophelo" ntle le ho senya setšoantšo le bophelo. Empa o seke oa sebelisa mahe a linotsi hampe, hlahloba le setsebi sa phepo ea hau ka boemo bo lumelletsoeng!
5. yoghur ea tlhaho
Ha se yogurts tsohle tse hlahisoang ka lebenkeleng tse lumellanang le melao ea phepo e nepahetseng. Bakeng sa ho etsa liteko, lihlahisoa tse ling tsa lebese li fetoha liprotheine tse thehiloeng ho limela, tse ling li kenyelletsa palo ea tsoekere e sa lebelloang, 'me tse ling li na le lisebelisoa tse tlatsetsang ho e-na le likotoana tsa litholoana tse phetseng hantle. Ehlile, lino tse joalo ha lia lokela ho jeoa. Ho molemo ho pheha yoghur ka boeona, ka nako eo o tla ba le bonnete ba boleng ba bona.
Ho tlisa melemo e mengata 'meleng, reka sopho e bolila bakeng sa yogati ka bifidobacteria. Ho loketse haholo ho pheha seno pele o robala, joale hoseng o tla ba le kalafo e phetseng hantle le e phetseng hantle tafoleng ea hau.
6. Chocolate e Lefifi
Chokolete e lefifi ke tharollo e loketseng bakeng sa ho theola boima ba 'mele, ba se ke ba inahanela ntle le lino tse tsoekere tsa chokolete. Ho fapana le chokolete ea lebese, e na le caloric e fokolang mme hangata ha e na tsoekere. Empa kahare ho eona ho na le limatlafatsi tse ngata - li-antioxidants tse sirelletsang bophelo bo botle le botle, li-flavonoids, tse nang le matla a ho feto-fetoha le ho matlafatsa li-capillaries, le lintlha tsa mohlala - protheine, calcium, magnesium, tšepe le tse ling.
Tloaelo ea chokolete e lefifi ka letsatsi e baloa ka bonngoe mme ho latela mofuta oa lijo tse lateloang, lilemo le boima ba motho.
7. Marmalade
Phekolo ena e bohlokoa e 'nile ea tsejoa ke motho e mong le e mong ho tloha bongoaneng, empa ka lebaka le itseng re lula re lebala ka eona ha e se e le motho e moholo. Empa marmalade e na le motsoako o sebetsang oa tlhaho - pectin! Aesculapius e re ntho ena e kenya letsoho ho fetoleng boemo ba ka mpeng, e fokotsa boemo ba "cholesterol" e mpe, mme e ntše chefo 'meleng. Litaba tsa "calorie" tsa "marmalade" li fokola ha li bapisoa le lijo tse ling tse tloaelehileng tse tsoekere?
Li-sweets tse tummeng tsa bochabela li ke ke tsa u khahlisa feela ka tatso ea tsona, empa hape li tla thusa ho boloka bophelo bo botle le botle. Bo-rasaense ba theha halva lihlahisoa tse ngata tse nchafatsang 'mele. E na le livithamini A, E le sehlopha B, tse amang hamolemo boemo ba letlalo, moriri le lipekere. Ka lebaka la sehlooho sa eona sa vithamine D, halva e matlafatsa mesifa le tsamaiso ea masapo, ke ka lebaka leo hangata baatlelete ba e khothalletsang.
Boithuto bo bontšitse hore tšebeliso ea kamehla ea halva e tla thusa ho sebetsana ka katleho le lefu la ho ruruha le ho hlobaela, ho etsa hore khatello ea mali e fokotsehe le ho thusa ho thibela ho hlaha ha litubu ka mpeng, mats'oafong le tšoelesa ea mammary.
Haeba o hloka ho hlasimoloha kapele le ho khutlisa matla, o ka se fumane kalafo e betere. Ha ho makatse hore lijo-thollo ke tse ling tsa libaka tse phetseng hantle ka linako tsa phomolo. Ke batho ba 'maloa ba tsebang hore muesli o entsoe ke ngaka ea Swiss naturopathic, Dr. Benner, ea ba entseng motheo oa lijo tsa letsatsi le letsatsi tsa bakuli ba hae.
Muesli o na le livithamini A le sehlopha B, tšepe, magnesium, phosphorus, sodium le calcium. Ntle le moo, ke ntlo ea polokelo ea mafura acids a sa tsoakoang le mohloli oa fiber. Ho ja li-muesli ho molemo ho feta ho etselitsoe hae, kaha lihlahisoa tsa mabenkele li ka tlatsana le likotsi - tsoekere e phahameng le tse ling tsa maiketsetso tse entsoeng ka litholoana le monokotsoai. Ntle le moo, maballo a rekiloeng hangata a etsoa ka lijo-thollo tse sithabetseng, athe lihlahisoa tse hlahisitsoeng ka lijo-thollo kaofela li na le thuso.
Batho ba bangata ba jang lijo tse nang le phepo e nepahetseng ba ntse ba ipotsa hore na ho na le monyetla oa ho ja lijo tse tsoekere le lino tse tsoekere. Bakeng sa ho felisa "khatello ea maikutlo ea lijo", litsebi tse ngata tsa phepo e ntle li khothaletsa tšebeliso ea lijo tse nang le tatso e monate. Leha ho le joalo, ha se bohle, empa ke bona feela ba "nepahetseng". Hobaneng re rata?
Batho ba bangata ba rata ho ja litholoana tsa sopho. Maemong ana, ho bohlokoa ho khetha litholoana tse nang le li-enzyme tse sebetsang tse khothalletsang tšilo ea lijo. Tsena li kenyelletsa phaenapole e nang le enzyme ea bromelain, e potlakisang ts'ebetso ea biochemical le e khothalletsang tšilo ea liprotheine. Papaya e na le papaya, e tla hlokomela mala le mpa ea hau. Kiwi o ruile ka enzyme ea Actinidin, eo hape e thusang ho ntlafatsa tšilo ea lijo.
Ha u pheha lijo tse tsoekere, ho loketse ho lebisa tlhokomelo e khethehileng ho monate oa limela tsa tlhaho - stevia. “Joang bona ba linotši” bo na le tatso e monate, tsoekere e tloaelehileng ka makhetlo a lekholo. Chicory e loketse ho lokisa litlolo tse phetseng hantle le tse monate. Ho feta moo, chicory ke mohloli oa inulin.
Seketso e 'ngoe e tummeng ea ho etsa lijo tse tsoekere tse phepoang hantle ke chokolete e lefifi e nang le cocoa ea liperesente tse 85, e leng hantle ho ja lijo tsa hoseng.
Li-sessert leha e le life tsa litholoana li khothalletsoa hore li nooe hoseng, hobane ho ja litholoana mantsiboea ho lebisa ho lits'ebetso tsa belisoa ka ho thehoa ha li-acid le li-alcohols, tse lebisang ts'ebetsong ea ho ruruha ka mala. Tšebeliso e nepahetseng ea li-dessert leha e le life e tla ntlafatsa bophelo ba hau bo botle 'me e ke ke ea ama palo eo.
Sas Evgeny Ivanovich, gastroenterologist, hepatologist, ngaka ea saense ea bongaka, moprofesa
Marang-rang a tletse tlhaiso-leseling e fapaneng e khahlang ka likotsi tsa tsoekere bakeng sa 'mele ea rona. Empa ho boetse ho na le monahano o mongata, ka hona, kakaretso ena e khuts'oane ke rata ho lula feela linthong tsa mahlale tse netefalitsoeng.
Ts'ebeliso ea tsoekere e eketsehile makhetlo a 50-120 lilemong tse lekholo tse fetileng (qalong ea lekholo la bo20 la lilemo, 'nete ea ho ba teng ha tsoekere tafoleng e bontsitse leruo la lelapa - tsena hangata ke barekisi ba ruileng). Nahana ka sena: re bua ka ecology, tšilafalo, empa ke efe ea matšoao e eketsehileng ka litaelo tse peli tsa boholo (tsoekere e fumaneha lihlahisoa tse ngata: ho tloha likuku le likuku ho ketchup le mosetareta)?
Tlhaho e ne e sa itokisetsa sena, 'me bakeng sa nako e khuts'oane joalo' mele oa motho o ne o se na nako ea ho aha bocha: Hormone e le 'ngoe e ikarabella bakeng sa ho theola maemo a tsoekere - insulin (ho haella ha eona ho lebisang ho lefu la tsoekere).
Hobaneng ha ho le phoso haeba tsoekere e bolokiloe maling maling nako e telele (ke hore? Tsoekere e senya methapo ea mali, mme hona ke lefu le itseng.
'Mele o tlosa “tsoekere” kae? Mona thabo e qala. Depot ea tsoekere ke glycogen ka har'a sebete le mesifa. Ka molao, re bala: "... 80 g ea glycogen ka har'a sebete". Empa sena ke feela ha u se u e koetlisitse le ho e qobella ka har'a sebete. Ha re je feela ka mor'a ho ikoetlisa. Ebe boemo ke bona: o rekile lintho tse ngata tse ncha, 'me koalo e tletse (sebete se tletse glycogen, hobane ha re tsamaee haholo). Khetho ea poloko ea letsoai ke glycogen ea mesifa! Ho monate le ho feta mona. Ka molao karolelano ea ligrama tse 120. Empa "karolelano" ke eng?
Mohlala, boima ba mesifa ea boima ba 'mele le mosali ea tloaelehileng, kapa mohlala, kapa o betere ho feta mosali ea felletseng (o tla makala, empa mohlala o ka ba le mesifa e mengata, ha e ntse e hola ho tloha mesebetsing ea' mele, eseng ho tloha ho ja). Na li tla tšoana? Che, ha ho joalo. Sena se bolela hore re tla nka lintho tse ngata ka "teraka" ho feta ka baesekele (ke hore, moatlelete a ka ithuta tsoekere e ngata ntle le ho lemala ho feta motho ea tloaelehileng). Ho joalo Palo ea glycogen e baloa ka kilo e le 'ngoe ea boima ba mesifa (mme hape e le tlatsetso e mpe haeba li-depots li se na letho, ke. U koetlisitse, u sebelitse ka thata, jj.).
'Mele o tloaelehileng o "romela" tsoekere e tsoang maling kae? Ho na le ho oela! Ena ke mofuta oa mafura (triglycerides) le cholesterol. Ka hona, lijo tsohle li khothaletsa ho theola tekanyo ea tsoekere, 'me ngaka e' ngoe le e 'ngoe e tseba hore re ke ke ra atleha ho laola cholesterol haeba re sa fokotsa tšebeliso ea lipompong.
Se latelang se se se hlalositsoe ka botlalo: lefu la pelo, endocrine, jj. Joaloka ngaka ea gastroenterologist, nka eketsa: lefu la gallstone, botenya ba sebete (steatosis), tšenyo ea manyeme. Ho joalo, re tla fana ka litlhahiso tsa ursodeoxycholic acid, e tla thusa bakuli ba rona, empa leha ho le joalo re ka thusa kalafo ka lijo tsa rona, kapa ea e khelosa ho isa tekanyong e kholo. Khetho ke ea hau ...
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Jeme e se nang tsoekere bakeng sa batho ba nang le lefu la tsoekere: li-maelekezo tsa mohato ka mohato tse nang le linepe bakeng sa ho pheha habonolo
Na batho ba lefu la tsoekere ba tlameha ho tlohela lipompong? Lingaka li khothaletsa ka matla hore batho ba nang le lefu la tsoekere ba fokolise tšebeliso ea jeme haholo. Ka lebaka la index e phahameng ea glycemic, tsoekere e nang le jeme e phahame haholo lik'hilojule. ... -
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