Ntlha ea pele, kaha u thahasella ho fokotsa boima ba 'mele matsatsing a mane, u lokela ho utloisisa hore lijo tsena ha lia lokela ho nkoa. Ha e le hantle, ha e na thuso, kahoo ho hlokahala hore u itlhakise lijo tse joalo ka seoelo ho khoneha, feela maemong a feteletseng. E le ho theola boima ba 'mele ka mor'a hore u fokotse boima ba' mele, u lokela ho boloka ho nepahala ha lijo tsa hau, u se ke ua ja haholo, 'me haeba ho khoneha, u fe lijo tse fokolang mafura le tse se nang khalori.
U ka theola 'mele joang matsatsing a mane?
Joale, ho thoe'ng haeba u hloka ho theola boima ba 'mele matsatsing a 4? Matsatsing ohle a lijo tse joalo u lokela ho latela melao e itseng ea phepo e nepahetseng. Letsatsi la pele la lijo li nkoa e le ho lokisetsa, ka hona lethathamo la lihlahisoa tse lumelloa li fapane ho feta matsatsing a latelang.
Letsatsing lena ba lumelloa:
- meroho eohle (ntle le tse nang le starch);
- litholoana tsohle (ntle le morara, o nang le lik'habohaedreite tse ngata tse bonolo le libanana tse phahameng;
- nama ea lijo (tlhapi ea turkey kapa ea khoho);
- tlhapi e tlaase e mafura.
- meroho e tala.
Ha u bua ka ho potlakisa ho theola 'mele ka matsatsi a mane, letsatsing la bobeli la lijo u hloka ho ja meroho feela. Ntho e nepahetseng, haeba e le e tala kapa e phehiloe ntle le tšebeliso ea limela tsa meroho le liphoofolo.
Ka letsatsi la boraro feela litholoana li lumelloa.
'Me ka la ho qetela, letsatsi la bone la lijo tsa rona tse potlakileng haholo, ho hlokahala hore re khomarele lijo tseo re li phetang ka letsatsi la pele, ke eena ea nkoang e le mofuta oa phetho ea lijo.
E le ho potlakela ho felisa 'mele oa lintho tse fapa-fapaneng tse kotsi, ho khothalletsoa ho noa metsi a mangata a bonolo, empa a ntse a noa metsi (bonyane lilithara tse peli ka letsatsi). Ho phaella ho metsi a mangata a se nang peterole, ho boetse ho buelloa ho noa kefir (ka 1% ea mafura a lijo) le tee e tala ntle le tsoekere. Ho phaella moo, haeba u noa khalase ea kefir kapa metsi pele u ja, sena se tlatsetsa ho fokotseha ha takatso ea lijo, e leng habohlokoa haholo bakeng sa lijo tse hlahisang lijo tse nang le khalori e feletseng.