Litsebi tsa phepo e lumellana hore ho ke ke ha khoneha ho finyella litholoana tse ntle ka nako e khutšoanyane. Bakeng sa ba thahasellang hore na hoa utloahala ho theola boima ba 'mele ka likhoeli tse tharo, karabo e khothatsa, hobane ena ke nako e fokolang eo' mele o ka e lokisang. Ho phaella moo, tahlehelo ena ea boima ba 'mele e ke ke ea baka kotsi ho bophelo bo botle' me u ke ke ua tšaba hore liponto li tla khutla, joalo ka ha li ntse li boloka lijo tse khutšoanyane le tse thata.
Joang ho theola 'mele ka likhoeli tse tharo?
E le hore re finyelle liphello tse ntle, re etsa tlhahiso ea ho senya nako eohle e behiloeng ka mekhahlelo e meraro e lekanang, 'me nako ka' ngoe e tla ba le mekhahlelo ea eona.
Khoeli ea pele . E qala ka ho reka diary ea tahlehelo ea boima ba 'mele, moo u ka ngolang tlhahisoleseding e hlokahalang, mme, e le hantle, liphello. Ntho ea bohlokoa ka ho fetisisa ke ho fetola melao-motheo ea phepo e nepahetseng. Ho fumana hore na ho ka khoneha ho theola boima ba 'mele likhoeling tse tharo le hore na re ka finyella sephetho joang, re tla hlahloba melao ea motheo ea dietetics:
- Tlosa lihlahisoa tse mafura, tse monate, tse besitsoeng le tse ling tse sa thabiseng, ho sa tsotellehe lijo tse monate.
- Ho bohlokoa ho fetola lijo tse arohaneng, ho ja lijo, ka makhetlo a mahlano ka letsatsi. Sena se tla thusa ho boloka metabolism le ho se nahane ka tlala. Lijo tse khotsofatsang ka ho fetisisa ke lijo tsa hoseng, empa bakeng sa lijo tsa motšehare u lokela ho khetha lihlahisoa tse bonolo bakeng sa mpa.
- Etsa bonnete ba hore o kenyeletsa lijo tse ncha le meroho e nang le fiber e ngata, e hlokahalang bakeng sa ts'ebetso e nepahetseng ea tsamaiso ea lijo.
- Mefuta ea letsatsi le letsatsi e lokela ho ntlafatsoa ka lihlahisoa tse phetseng hantle: nama ea lijo, litlhapi, lihlahisoa tse tsoang ho phofo e feletseng, lijo-thollo, lihlahisoa tsa lebese le bolila.
- Bakeng sa ho pheha, sebelisa ho pheha, stewing, ho baka kapa ho pheha ka mouoane kapa mouoane.
- Etsa bonnete ba hore u noa metsi a hloekisitsoeng, kahoo tekanyo ea letsatsi le letsatsi ha ea lokela ho ba tlase ho 1.5 a etsang dilitara tse. Ho phaella moo, o ka noa lero la tlhaho, tee ntle le tsoekere, hammoho le litlama tsa litlama.
- Hang ka beke, o ka qeta matsatsi a laolang, a reretsoeng ho hloekisa 'mele. Liapole, kefir kapa lipere tsa buckwheat li loketse ho laolla.
Ho sebelisa mekhoa e tsejoang ho bala khalori ea letsatsi le letsatsi, le ho fokotsa boleng bo fumanoeng ka li-unit tse 250. Re lokela ho hlokomela hore litekanyetso tsa letsatsi le letsatsi ha lia lokela ho ba tlase ho 1200 kcal.
Etsa bonnete ba hore u ka eketsa boikoetliso ba 'mele' me ho molemo ho ela hloko ho sebetsa ho holimo ho lumellang mafura a tukang. Ho bohlokoa ho etsa habeli ka beke, ho latela matla a tekanyo. U ka matha, u tlōla ka thapo, u palama baesekele kapa u sesa.
Khoeli ea bobeli . E le ho theola boima ba 'mele ka lik'hilograma tse 25 ka likhoeli tse tharo, u tlameha ho fokotsa lik'hilojule tsa lijo, ho tlosa boleng ba diyuniti tse 500, empa hopola bonyane bo hlokahalang. Latela melao ea phepo e hlalositsoeng ka holimo.
Mabapi le koetliso, ho kgothaletswa hore o kenye lihlopha tse ling tse peli ka matla a matla (motho a ka bina), ka metsotso e 30-60.
Khoeling ea boraro . Ho utloisisa mokhoa oa ho theola boima ba 'mele ka likhoeli tse tharo, ke habohlokoa hore u bontše hore ho tloha khoeling ena, ka melao eohle, boima bo fela
Batho ba bangata ba thahasella hore na ke bokae bo ka fokolang boima ka likhoeli tse 3, ka hona u ke ke ua fana ka boleng bo nepahetseng. Litsebi tsa phepo li bolela hore ho nepahetse ebile ho sireletsehile hore 'mele o lahleheloe ke 1-2 lik'hilograma ka beke.