Litsebi tse ngata tsa phepo e nepahetseng li khothalletsa ho theola boima ba 'mele le ho boloka foromo e ntle ea ho sebelisa mokhoa oa lijo tse fokolang. Ho se ho ntse ho e-na le palo e kholo ea batho ba ananelang mokhoa ona mme ba tiisa hore e sebetsa hantle.
Lijo tse fokolang ke eng?
Ho laola boholo ba lijo tse jeoang, eseng ho lapa le ho fumana lintho tsohle tse hlokahalang bakeng sa 'mele, tsamaiso ena e qapiloe. Ka lebaka la phepo e fokolang ea 'mele,' mele o lula o lekaneng haholo, o lumellang ho sebelisa lik'hilojule tse ngata.
Melao-motheo ea phepo e fokolang:
- Lijo tsa letsatsi le letsatsi li lokela ho ba le lijo tse ka bang 5, pakeng tsa hore na ho na le khefu ho feta lihora tse 3.
- Ho bohlokoa ho hlahloba boholo ba karolo, e lokela ho behoa ka 1 tbsp. Ho laola sena, reka sejana se khethehileng.
- Lijo tse fokolang ke mokhoa o thehiloeng molao-motheo oo u lokelang ho o ja, esita leha o sa batle ho o ja. Ho seng joalo, phello e lakatsehang ea sena e ke ke ea etsahala.
- Ho molemo hore haeba lijo tsa lijo tsa hoseng, menu ea hau e tla ba le lik'habohaedreite, ka mohlala, ho tloha lijo-thollo. Nakong ea lijo tsa motšehare, u lokela ho khetha lijana tse chesang, mohlala, sopho. Bakeng sa lijo tsa motšehare ho kgothaletswa ho fana ka sepheo sa ho jella meroho kapa salate, hammoho le tlhapi kapa nama.
- Joaloka li-snacks u ka sebelisa lihlahisoa tsa lebese le bolila, salate ho tloha meroho le litholoana, litholoana tse omisitsoeng.
- Hora e le 'ngoe pele u robala, u lumelloa ho noa 1 tbsp. kefir e fokolang mafura kapa lero la meroho.
- Ho tlosa boima bo feteletseng, khetha lijo tse tlaase tse tlaase bakeng sa lijo tsa hau. Mefuta ea letsatsi le letsatsi e lokela ho ba le lik'halori tse ka bang 1300 kcal.
- U se ke ua lebala ka metsi, letsatsi le leng le le leng u hloka ho noa bonyane lilithara tse 1.5. Hopola hore chelete ena ha e kenyelle li-tea, lero le lino tse ling.
- Ho kgothaletswa ho etsa menu pele esale pele ho bala palo ea lijo le nako pakeng tsa bona.