Diresepe seratsoana ho lahleheloa ke boima ba 'mele lapeng

Ka lebaka la ho phela bophelo bo sedentary, mekhoa e fokolang ya ho ja, le ho ba sieo ha hoo e ka bang ka ho feletseng ho ikoetlisa, batho ba bangata ba le bothata ba ho botenya. Motho a etsa qeto ea ena taba ketelo Gym, motho e mong - ba theko ea thepa ka tlelaseng ea boikoetliso. Monate lijo diresepe bakeng sa boima ba 'mele ho tla thusa ho fihlela e lumellanang tshesane palo. Ka lebaka leo, tharollo mathateng a nona haholo e qala ka menu ya botho.

Lijo lijo. Recipes bakeng sa ho Loss Weight

Ho hlokahala letsatsi le letsatsi motho e moholo ea ka karolelano motho ka lik'hilojule lokela na le diyuniti 1.200. Empa ha ho na e seng tsa bohlokoa e diteng tsa lijo le chesa livithamine le liminerale bohlokwa, ho joalo le ka letsatsi menu ya slimming lokela na le ditholwana tse ngata le meroho ka ho ka khonehang. Sehlooho boemong ena feela monyaka le ho hlaha ha mafolofolo Tlisa slimming lijo lijo. Recipes bakeng sa ho lahleheloa ke boima ba 'mele e ka ba tse fapa-fapaneng haholo, pele le khanya e lekaneng. Qalong u ke ke ua itšoenye ho atamela ho fihlela a bona, ka katleho ho sebedisa ba ntse a le teng. Hangata ka lijo tse khethehileng ba re ho bitsa chelete e ngata ka ho fetisisa. Empa ho na le hape diresepe bakeng sa lijo tse dietetic, e thehiloeng ho ja letsatsi la motho feela ea tloaelehileng. Ka tlaase mona ho feela joalo embodiments.

dikahare lik'hilojule ile balwa e thehiloeng dikgerama 100 tsa sehlahisoa qetile.

Mantaha

Bakeng sa lijo tsa hoseng: oatmeal (127 lik'hilojule).

Haeba u eketsa a itokiselitse entsoeng breakable sinamone, lemon lekhapetleng, kheri, ginger ka, cloves, kapa litholoana leha e le omisitsoeng, ho latsoa lona e tla fetoha haholo. Ke sa tšoaneng ho tseloe ka ja oatmeal letsatsi le letsatsi le joalo. Nako le nako ha o tla ba le ncha, tatso a hloekileng.

Bakeng sa lijo tsa motšehare: sopho e entsoeng ka ka Urals e (30 kcal).

Ho hloka ponto k'habeche, 80 g, harese, phofo, 1 onion, rantipole 1, halofo litha e le nngwe moro kapa metsi le letsoai ho latsoa. harese ka, tlatsa ka ho eona le metsi a phehile, pheha bakeng sa metsotso e 20. metsi e e minyelelitse. Cooking halofo litha e le nngwe ya moro kapa metsi feela phehiloeng, e leleka grits lona le pheha e mong metsotso e 10 pele ho brushed khabeloa diced hop eketsa ho moro. Re pheha rona sopho e entsoeng ka metsotso e eketsehileng 15. go tlatsa gape phehile ritela passaged ka lihoete oli le eiee. Pheha bakeng sa metsotso e seng 10. Eketsa ba bang ba letsoai. Sebeletsa le bolila tranelate le litlama.

Ho ja lijo tsa motšehare: apehoa broccoli le kholifolaoa (107 kcal).

Nka lik'hilograma 0,4. kholifolaoa le broccoli (e ka ba o hoammeng), 1 tbsp. spoonful ea botoro, ho dikgerama 150 ea chisi, 1 tbsp. e spoonful tsa phofo, le litha e le nngwe halofo ea 10 lekholong tranelate kapa bolila tranelate, letsoai le le pepere ho latsoa. Hlatsoa parsed ka florets hop lethopa ka metsi a salted ho fihlela halofo. Otle ka lehlakore ka colander ka, aa tsoa metsi re fa. Ha a ntse a hop ba ho pheha, ho etsa se spaghetti: phofo halikiloeng ka botoro, butle-butle eketsa tranelate (bolila tranelate). Tlisa ho a phehile, empa ke ua pheha. Beha spaghetti esale pele grated chisi ka grater mahoashe. Re ema ho fihlela chisi qhibiliha. Beha hop phehiloe ka sejana khethehileng ho baka, tšela ea spaghetti. Apeha bakeng sa halofo ea hora ka mocheso oa likhato tse ka bang 180.

Lijo tsa mantsiboea: khoho apehoa ka ontong le litapole phehiloeng le lihoete salate le garlic (197 kcal / 82 kcal / 102).

Ho lokisa salate, nka le leng le leholo kapa 2-3 nyane rantipole, 1 konofolo clove, 2 tbsp. akarelletsang likhaba le mayonnaise, letsoai le pepere (ho latsoa). Itlotsa ka lihoete ka grater tse ntle. Eketsa ea garlic hasesaane. Se nōkiloeng ka pepere le letsoai. Ba apereng ka oli ea limela, kapa lero la lemone.

ho hlahisa maikutlo 1

1. Hopola, mafura ho feta tla jella tloha khoho nakong baka, haholo le molemo. diresepe seratsoana bakeng sa boima ba 'mele li fapana ho feta ea metsoako e bonyane mafura liphoofolo.

2. Salad apereng ka oli ea limela. Tlatsweng mafura e lokela ho ba e tlamang. Kantle ho eona, e fumanoang ka lihoete, vithamine A le ke ke la ba ithutileng tsona.

3. hop sopho e entsoeng ka e lakatsehang ho tlatsetsa sekhechana se senyenyane sa tlhapi, nama, chisi, kapa likhoho. Ka nako eo ho tla finyelloa homolog bakeng motswako lijo tsa motšehare tsa protheine le lik'habohaedreite, tse diresepe tummeng monate lijo lijo ho lahleheloa ke boima ba 'mele.

Labobeli

Bakeng sa lijo tsa hoseng: oatmeal (127 lik'hilojule).

Bakeng sa lijo tsa motšehare: vermicelli sopho e entsoeng ka le khoho (63 kcal).

Nka 1 khoho morao, ka sengoathoana 1 ya lihoete le eiee, dikgerama 150 ea spaghetti bolognese, 3 tbsp. tablespoons oli ea limela, 4 litapole. Khoho lethopa ka a etsang dilitara tse 2,5 tsa hora metsi 1 e nkiloeng ho tsoa, re tla tlosa nama ho tloha masapong. Khabeloa khaola eiee, lihoete tse tharo ka grater mahoashe, passiruem onion le rantipole ka oli ea limela ho moriti ea khauta. Ho fihlela lieiee le lihoete passaged, Peel litapole le ho e khaola ka dikotwana tse nyane. Eketsa ea litapole hasesaane ka moro a phehile, pheha bakeng sa metsotso e 10. Eketsa nama le spaghetti bolognese. Pheha bakeng sa metsotso e 'ngoe. Mora phaella moo zazharki pheha nako e teletsana esita le metsotso e 5. tima. Nako ka letsoai. Re emetse metsotso e 10 ho fihlela Infusion ea.

Ho ja lijo tsa motšehare: apehoa broccoli le kholifolaoa (107 kcal).

Bakeng sa lijo tsa mantsiboea: patties tlhapi (59 kcal).

Nka 400 a mob mobile fillet tšoeu litlhapi tsa salmon le 3 zucchini nyenyane, eggplant 1 mahareng, pakete ea Basil, 100 g, ea tranelate e boima, dikgerama 50 tsa bohobe makumane leseli, 30 a mob mobile ea botoro le 1 tbsp. ea meroho oli 2 konofolo cloves, pepere le letsoai ho latsoa. Origin zucchini khaola ka dikotwana tse nyane, blanshiruem metsotso 3 ka metsi a phehile, pholile. Fish sile ka blender ka, kopanya le tranelate, le boima ba ea boraro blanched zucchini le breadcrumbs. Letsoai, pepere. Le masale a khethehileng tšepe ka entsoeng ka letlalo le theha e nyane roundels-burgers. Futhumatsa pane, jala patties ka entsoeng ka letlalo, Fry ba metsotso e 3 ka mahlakoreng a mabeli. Re fetisetsoa ho lakane ka ho baka le ho baka ka ontong ka likhato tse 200 bakeng sa metsotso e mehlano. Ka mor'a moo, re tsoela pele ho lijana ho pheha lehlakoreng. Khaola didikadikwe eggplant, habobebe baki le nako ha oli le ho hasana ka lakane sa baka. Bake a "Grill" metsotso e 5-7 ho fihlela khauta sootho. The zucchini setseng khaola ka e hlobolisa, Fry ka oli ho fihlela khauta sootho. Pepeta ba 1 konofolo clove, letsoai le pepere. Ho ho ba lokisetsa ho ea spaghetti e. Le ho qoelisoa blender pyuriruem masalla Basil blanched zucchini. Eketsa botoro le tlisa ho lethopa e, letsoai le pepere. Le tsoela pele ho linako tse qetellang ea pheha. Beha ka phiramiti ka poleiti le leholo. Pele o kenya zucchini halikiloeng, joale Circle 1 eggplant le koahela cutlet tsohle. Joale a beha e eggplant le chop. Me ho joalo le - ho fihlela o feletsoe ke mabekere. Holimo pele e lokela ho ba selika-likoe sa eggplant. Tšela e sephetho le spaghetti phiramiti, khabisa le Basil.

hlahisa maikutlo 2

1. Hobaneng hape, ho cauliflower le broccoli? Hobane ba ruile haholo ka vithamine C le tse ling tse molemo mosaletsa likarolo. U sa rate ho meroho halikiloeng? Pheha ba. diresepe seratsoana bakeng sa boima ba 'mele lapeng li molemo hore haeba u batla, u ka fetola le fapana.
2. Fish - lijong tsa mantsiboea phethahetse. Ho le bonolo ho silehe, ho na le e ngata dintho e metle.

Laboraro

Bakeng sa lijo tsa hoseng: Pshenko (125 kcal).

Bakeng sa lijo tsa motšehare: vermicelli le sopho e entsoeng ka khoho (63 lik'hilojule).

Ho ja lijo tsa motšehare: casserole Curd (243 kcal).

Nka 1 kilogerama ha o omileng, empa ha haholo mongobo chisi, 2 mahe kgolo (haeba tse nyenyane, ka nako eo 3) ea Molao oa 6. tablespoons mafura bolila tranelate botoro le tsoekere, 4 tbsp. akarelletsang likhaba le ea semolina, dikgerama 200 a morara o omisitsoeng kapa ditholwana tse ding omisitsoeng, letsoai le le vanillin (ho latsoa). Preheat ontong ho likhato tse 180. Skip ea chisi ka nama grinder. Qhibiliha botoro le whisk mahe le tsoekere e. Hlatsoa le omisitsoeng obsushivayut. Lubricates e khethehileng le sejana ho baka, kopanya mahe le tranelate chisi, botoro, morara o omisitsoeng le semolina. Eketsa letsoai le vanillin. All ena kamehla ho kopanya paddles entsoe ka lehong. Le boima sephetho le larileng ka tsoa ka mokgwa, boemo ba 'me evenly lubricates tranelate. Apeha ho fihlela khanya sootho. Sebeletsa ka tšela tranelate.

Bakeng sa lijo tsa mantsiboea: tlhapi patties, pheha ka pane omileng (59 kcal).

3 Comments

1. Pheha motoho lebese, kapa molemo, ka phaella moo lona. Lebese khothalletsa batho absorption ea liprotheine le tse lijo-thollo le. Sena phemiti seratsoana diresepe. Ka khalori lijo ka be ho se bothata, 'me ka nako e haufi le uena e tla ka lebaka thabisa haholo.
2. Casserole chisi pheha le bonyane dikahare tsoekere.
3. Re tlatsetsa menu ya ka bonyane tse pedi tse sa tšoaneng ea litholoana ka letsatsi.

Labone

Bakeng sa lijo tsa hoseng: Pshenko (125 kcal).

Bakeng sa lijo tsa motšehare: sopho ea herring le litapole (89 kcal).

Nka 6 litapole tse nyenyane, tse 250 g ya fillets herring 4 tbsp. Khaba tlatsa sopho e entsoeng ka la bokahohleng. Pheha a etsang dilitara tse 2,5 tsa metsi, litapole le hloekileng, khaola ka a sehiloeng. The bokahohleng romella metsi refills sopho e entsoeng ka, phehiloeng bakeng sa metsotso e 5, eketsa likotoana tsa fillets tlhapi ea pele ho sliced. Pheha metsotso e 15 Leka ha lekaneng letsoai, eketsa. Off. Fafatsa e nang le litlama.

Ho ja lijo tsa motšehare: casserole Curd (243 kcal).

Lijo tsa mantsiboea: ka lekarecheng botsoa salate le radish, celery, 'me likomkomere (147kkal / 48 kcal).

Mantsoe: ho pheha ea botsoa le meqolong e k'habeche, nka tse peli tse ho ba bararo kopi ea raese, dikgerama 800 ea e tsoakiloeng (nama ea kolobe le nama ea khomo) nama, rantipole le onion mahareng ka boholo, dikgerama 500-700 ya k'habeche, 4 tablespoons. khaba spaghetti tamati, ka litha e le nngwe halofo ya bolila tranelate, e teaspoon ea letsoai, halofo khaba batsho pepere le bohobe makumane. Ho joalo, re nka ho pata, ho robala ka pele ho hasesaane hae khabeloa le onion, eketsa ba bang ba letsoai le priperchivaem. Hlohlelletsa. Eketsa ea pele ho pheha le feiga omisitsoeng. Hlatsoa lihoete khabeloa tse tharo 'me le tšollele ka mincemeat. Jwalo ka ba nyenyane shinkuem k'habeche, ina ka har'a metsi a phehile 'me a setse a le mong bakeng sa metsotso e 3. hop Ho ekelletsa moo le raese kena-kenana ka ho pata. Letsoai, pepere. patties bōpa e kholo. O lokela ho fumana ka 18 likoto. Boned amohetse cutlets ka breadcrumbs, Fry fetang mocheso phahameng ho fihlela khauta sootho karolong e ka holimo. Ho spaghetti ho pheha. Bolila tranelate tsoakane le spaghetti tamati, letsoai, eketsa kopi halofo ea metsi. Bōpiloeng ka lekarecheng pele jala ka lakane ho baka (tebileng) ka ontong le tšela ea spaghetti. Apeha bakeng sa metsotso e 45 likhato tse 180.

4 Comments

Recipes bakeng sa ho lahleheloa ke boima ba 'mele lijo tse nang le lik'hilojule tse ka ja lijo tsa beke le beke lokela ho khethoa ho akarelletsa le diteng tsa bonyane letsoai. e sebelisa e lokela ho fokotsoa dikgerama 7 ka letsatsi.

Labohlano

Bakeng sa lijo tsa hoseng: lijo-thollo harese (96 kcal).

Bakeng sa lijo tsa motšehare: sopho ea herring le litapole (89 kcal).

Ho ja lijo tsa motšehare: raese headstock le apole hasesaane (92 kcal).

Nka litha e le nngwe ea lebese, kopi ea raese (potoloha), liapole 3-4, dikgerama 10-15 ya botoro, 1 lehe, tsoekere le letsoai (ho latsoa). Cook, susumetsang maikutlo kamehla, ho fihlela teteaneng raese motoho lebese, ka motsotso kapa e 'meli ho fihlela loketse ho eketsa oli ho eona. Khaola ea liapole dilae. Nka sejana khethehileng ho baka, tlotsa ka botoro. Beha halofo ea phehiloeng motoho, batalatsa. Beha liapole tse motoho, e leng hape koahela le setseng breakable. Beat lehe, tsoakane le dikgerama 50 tsa lebese, tšela ea sephetho le motsoako headstock. Romella ka ontong ka palo e kahodimodimo ea halofo ea hora, ho fihlela liapole le ha a boreletsana hantle.

Lijo tsa mantsiboea: ka lekarecheng botsoa salate le radish, celery, 'me likomkomere (147kkal / 48 kcal).

hlahisa maikutlo 5

Motoho - ho qala phethahetse ho letsatsi. Ho AIDS tshilo ya dijo. A lijo-thollo tlala microelements e metle.

Moqebelo

Bakeng sa lijo tsa hoseng: disoseji tlhapi litlhapi tsa salmon le rye bohobe (131 kcal).

Nka lik'hilograma 0,4. litlhapi tsa salmon fillet, 2 mahe, toloki dille le parsley, pepere le letsoai (ho latsoa). Khaola ka dikwere nyenyane ea litlhapi le hasesaane meroho le mahe, pepere le letsoai ka blender pyuriruem. Re jala 3 tbsp. akarelletsang likhaba le boima fumana ka khomarela filimi 20 cm, nako e telele, ba ile ba phuthetsoe ka lipompong ka. Ka setimi bakeng sa 20 ka (ka tanka habeli kapa multivarka).

Bakeng sa lijo tsa motšehare: sopho e entsoeng ka le spinach le Meatballs (74 kcal).

Nka etsang dilitara 2 tsa moro ho tswa ho nonyana, ka ponto minced likhoho le spinach, 1 lehe le dikgerama 150 ea bijoux nyenyane, 1 rantipole, 30 g, chisi grated ka thata, e sithabetseng konofolo cloves 2, dikgerama 100 tsa bohobe, tablespoons 2. hasesaane parsley, oli ea limela, letsoai, pepere, 'me fennel (ho latsoa). Kopanya makumane bohobe, hasesaane parsley le nama minced le chisi grated. Lehe ho feletseng kopanya le letsoai (ho latsoa) le konofolo. Eketsa le boima ba ea fella ka pata Remix. Lepim Meatballs nyenyane, beha bona ha ba le beha lakane entsoeng ka letlalo ho baka. Apeha ka ontong ka likhato tse 180 ka metsotso e 15 Next rantipole sehiloeng ka dikotwana tse nyane, passiruem ho fihlela khauta Hue. Phaella ka ho re ka pele ho lokisetsa a phehile moro, pheha metsotso e 5, ho ea ho robala ka ho peista beha spinach, pheha ka tsela e lekanang, eketsa Meatballs, tlisa ho lethopa ka. Off. Eketsa ea dille hasesaane le linoko (ho latsoa). Pele ba sebeletsa, fafatsa le chisi.

Ho ja lijo tsa motšehare: raese headstock le apole hasesaane (92 kcal).

Bakeng sa lijo tsa mantsiboea: nama "Road to pelo" le buckwheat le hop salate le apole 252 kcal / 115 kcal / 47 kcal).

Nka kilo halofo ya nama ea kolobe e otileng, cloves tse tharo tsa konofolo, 2-3 tbsp. akarelletsang likhaba le Ketchup kapa tamati peista, pepere, letsoai le le linoko tse ling (ho latsoa). Itlotsa ka nama e nang le linoko le konofolo lard. Tlohela bakeng sa hora. Thatela le dikarolo tse peli tsa foil. Apeha ka ontong ka likhato tse 200 bakeng sa ho lihora tse 2. Ho fumana, romela, smear 'Ketchup. Hape, e romella ka metsotso e ka ontong 20 ho fihla teng. Hlahloba hore na loketse. Haeba ha ho joalo, ho tla lokolla lero pinki ka puncture saeteng. Ha loketse, lero le tla ba sebeletsang pepeneneng.

hlahisa maikutlo 6

1. Ha a khetha diresepe seratsoana bakeng sa boima ba 'mele, e leng se bontšang lik'hilojule, ke habohlokoa hore ba se ke lebala ka meroho. Sena se etsa bonnete ba hore 'mele oa fumana chelete e lekaneng ea micronutrients bohlokoa.
2. Lijo tse khubelu tlhapi (litlhapi tsa salmon, tsa salmon) kenya letsoho hore ho ho tlala ea phelang le tse mafura acid polyunsaturated.
3. Ke habohlokoa ho hopola hore diresepe seratsoana lijo lijo le lik'hilojule ho thusa sebetsana ka katleho, empa ba lokela ho fapane le ho khahlisang mahlo le mala.

Sontaha

Bakeng sa lijo tsa hoseng: poached lehe phehiloeng ka metsi le go tlaleletsa ka asene (157 kcal).

Nka lehe foreshe, 2 tbsp. akarelletsang likhaba le asene litha e le nngwe metsi a skimmer, lehong khaba kapa spatula le bophahamo ba modumo pan ea a etsang dilitara tse 1-2. Large bophara kholoe ho saucepan ya a phehile metsi ho ba bolelele ba cm, 5 holimo tlaase, eketsa asene. Neburno siea lehe ka metsi a phehile tsa metsotsoana e 10, a ntša. Arola khetla, hoo ho peperana reteleha ho ea pele, le menyetla e lekanang. Robehileng lehe floating e haufi le metsi a belang, tšela dikahare tsa khetla ka metsing. Ka masene twirled lehe dutlang tsoa hammoho bohale ba pane, ho bōpa ponahalo ea funnel e le ka metsing. Sehlooho lehe lethopa bakeng hantle 4 metsotso, o neng o tsoa ho skimmer le lerotholi ka metsi a batang. Ka hloko khaola hang palesa le protheine, eo ho ile ha thehoa ka tshebetso ya ho bosholu ba. mahe ana a ka ho bolokoa ka sehatsetsing e le ka setshelo ka metsi a batang ho fihlela ho matsatsi a mararo. Ho mofuthu tsoha, e lokela ho theolela ho motsotso bona haholo ka metsi a chesang a nang le letsoai le pinch.

Bakeng sa lijo tsa motšehare: sopho e entsoeng ka le spinach le Meatballs (74 kcal).

Ho ja lijo tsa motšehare: lamunu kaka le tranelate chisi lokisetsa ntle ho baka (291 kcal).

Nka 0,4 lik'hilograma shortcake, 0,2 kg ya botoro, tablespoons 2. tablespoons edible gelatin le 3 tbsp. tablespoons tsoekere 3 mahareng lamunu, 0,3 kg ya 15% tranelate, 150 di ml 20% mafura tranelate, sekhechana sa tsokolate (bakeng sa ho ngodisa). Tšela edible gelatin ka a etsang dilitara tse 0,2 tsa metsi, nako le nako hlohlelletsa e le ka hora, ho finyella shoa hoa lebetsoeng le. Halefile, susumetsang maikutlo tswelela pele, ntho sephetho le ho e be tlhase tse nyenyane hoo e ka bang 80 likhato, e tlhotliloeng ka ho cheesecloth. Re ema ho ho fihlela ntho e pholisa. Cookies sila ho phofo e thumisehileng. Tšela hore e be foromo e khethehileng, tšela le botoro qhibilihile tsa banyalani. Kopanya tranelate chisi, tsoekere le edible gelatin ntho. Otla ho fihlela boemo boreleli le remereme, ho fihlela ha ho se ipopile ka Curd ka. Tlatsa motsoako sephetho le a tšela ka hlobo crumb. dilamunu hloekileng, khaola ba ka a na le dilae le kenngoa tranelate le. Beha kaka resultant ka sehatsetsing bakeng sa ho lihora tse 6, bonyane - ka 4. Re fumana, fafatsa chokolete crumb.

Bakeng sa lijo tsa mantsiboea: nama "Road to pelo" le buckwheat le hop salate le apole 252 kcal / 115 kcal / 47 kcal).

hlahisa maikutlo 7

Monate - e monate. 'Me haeba ho monate - Cottage chisi le litholoana, ho ke ke ha feela monate, empa gape e mosola, hobane ke vithamine C ho eona foromo purest.

khetha ho pota

Ba diresepe seratsoana bakeng sa boima ba 'mele ka booona kapa sebelisa itokiselitse entsoeng - le ho khetha e mong le e mong. Le ho ipapisitse feela ka ho ba teng ha ho nahana, 'me lekhetlong le tekanyetso. Le ho feta e tlase-khalori lijana tse monate, haholo-holo ka ho tsoma kgolo o rekisa bakeng sa bona e le ho ja ntho e tloaelehileng. diresepe a hloekisitsoeng le motsoako slimming menu ya, ho a ikemiselitse ho feta u tla huleloa ho fihlela ho etsa lintho tumellanong le seratsoana sa, 'me ka lebaka leo, molemo liphello e tla finyella.