Lijo tse nepahetseng bakeng sa ho nyenyefatsa khoeli

Batho ba bangata, ba batlang ho fallela mekhoeng ea bophelo bo botle, ha ba tsebe ho etsa menyetla ea phepo e nepahetseng, kahoo ba etsa liphoso, kahoo u se ke ua fumana sepheo se lakatsang. Ha e le hantle, ntho e 'ngoe le e' ngoe e bonolo, haholo-holo, ho tseba melao-motheo ea dietetics, hammoho le ho ela hloko lithahasello tsa hau. Ka lebaka lena, ho tla khoneha ho hlahloba melemo eohle ea phepo e nepahetseng.

Moo u lokelang ho qala le mokhoa oa ho etsa menu ea phepo e nepahetseng?

Ho molemo ho ntlafatsa lijo tsa hau, ho lebisa tlhokomelo mehlaleng e hlahisoang, ka lebaka la kotsi ena ea ho tsieleha e fokotsoe ho fokotsa bonyane.

Melao ea ho etsa lijo bakeng sa lijo tse nepahetseng:

1. Ho ja ho lokela ho ba likarolong tse nyane le tse nyane. Ntle le tloaelo ea lijo tsa hoseng, lijo tsa motšehare le lijo tsa motšehare, o hloka ho eketsa linokose. Ho ja lijo tsa hoseng ke lijo tsa bohlokoa ka ho fetisisa, ka hona u ke ke ua li tlōla.
2. Likarolo li lokela ho ba tse nyane ho khotsofatsa tlala. Fula lijo ka ho feletseng ntle le ho sitisoa ke thelevishene kapa lintho tse ling, tse tla u thusa hore u ikutloe u potlakile.
3. Fana ka mafura, monate, o apehile, o tsuba le lijo tse ling tse kotsi. Lihlahisoa tse nang le lik'habohaedreite tse bonolo li kotsi ho motho eo. Hoa hlokahala hore u se kenyeletse lijo tse hlahisang takatso ea lijo, mohlala, lino tse tahang le li-pickles.
4. Ho etsa menyetla e nepahetseng bakeng sa tahlehelo ea boima ba 'mele ka khoeli, khatiso e kholo e lokela ho ba lijong tsa protheine, meroho, litholoana, hammoho le lijo-thollo.
5. Fokotsa tekanyo ea letsoai, ha e lieha metsi.
6. Lihlahisoa tsa ho pheha li lokela ho nkoa ka mouoane, ka ontong, hammoho le phofu le ho pheha.

Ntle le ho hlophisa menyetla e nepahetseng, ho bohlokoa ho hopola hore ke habohlokoa ho boloka metsi a lekanngoe 'meleng, ho noa bonyane lilithara tse 2 ka letsatsi letsatsi le leng le le leng.

Lenane le haufi le phepo e loketseng bakeng sa ho theola boima ba 'mele

Nomoro ea 1:

• hoseng

  : e 'ngoe ea li-syrnikov, banana le tee (khofi).

• bohobe bo bobebe

  : persimmon le kiwi;

• lijo tsa mantsiboea

  : karolo ea mafura a fatše a mafura le 100 g ea vinaigrette ;

• bohobe bo bobebe

  : 150 g ea chisi e tlaase ea mafura le mahe a phehiloeng;

• lijo tsa mantsiboea

  : selae sa saalmon se apehileng le 100 dikgerama tsa meroho ea casserole.

Ntho ea 2:

• hoseng

  : karolo e 'ngoe ea poro ea oatmeal e phehiloeng ka lebese le tlaase ka mafura, 100 g ea monokotsoai le tee (kofi);

• bohobe bo bobebe

  : Mahobe a 2 le 50 g curd cheese;

• lijo tsa mantsiboea

  : 100 dikgerama tsa phala, pheha ka metsi le ntle le oli le meroho e lekaneng ea meroho, le tse ling tse 100 g, e lokelang ho apeha ka ontong;

• bohobe bo bobebe

  : tšebeletso ea salate ea litholoana e apereng ka yogurt, le tee;

• lijo tsa mantsiboea

  : 150 g ya stewed cod, 100 g ya leoatle kale le tse seng kae tsa mahobe .