Lijo tsa lijo tse fapaneng li hahoa ka mokhoa oa ho lahleheloa ke boima bo feteletseng ntle le kotsi ho bophelo bo botle. Li-kilogram li tla fela butle-butle, empa u ka finyella litholoana tse ntle. Litsebi tsa phepo ea lijo li lumela hore ho na le lijo tse ke keng tsa kopanngoa ka sejana se le seng haeba u batla ho tlosa boima bo feteletseng.
Etsa melao ea lijo bakeng sa lijo tse fapaneng bakeng sa ho boima ba 'mele
Ho finyella sephetho, menu e lokela ho etsoa, e fanoe ka melao-motheo e 'maloa ea bohlokoa:
- Lihlahisoa tsohle li arotsoe ka lihlotšoana tse itseng, tse ke keng tsa kopanngoa ka poleiti e le 'ngoe.
- Mokhoa o lokela ho thehoa ho lijo tse nang le fiber tse ngata.
- Boima ba mafura le lik'habohaedreite li lokela ho fokotsoa ho fihlela bonyane.
- U ke ke oa kopanya lijo tsa protheine le li-carbohydrate nakong ea lijo tse le 'ngoe' me lijo tse ntle ka ho fetisisa ha li nke lehlakore.
- Ho hlokahala hore u kantle ho lijo tse monate, tse mafura, tse monate, tse letsoai tse tsoang lijong tsa matsatsi a 10, hammoho le lihlahisoa tse ling tse lematsang motho.
- Litholoana li khothalletsoa hore li je ka mpeng e se nang letho ebile e le seno-mapholi pakeng tsa lijo tsa motheo.
- Hape ke habohlokoa ho noa metsi a mangata, empa ke pakeng tsa lijo tse ka sehloohong, empa nakong ea lijo u ke ke ua sebelisa metsi.
Lijo tse khutšoanyane ka ho fetisisa tsa lijo tse fapaneng ke khetho ea matsatsi a 10. Ke ntho e loketseng ho ba reng ke ba qalang. Se boleloang ke mokhoa ona se bolela ho kopanya li-mono diet tse 'maloa:
- Matsatsing a mararo a pele ho kgothaletswa hore o je dijo tse nang le di-fiber tse ngata, ke hore, litholoana le meroho.
- Matsatsi a mararo a hlahlamang ke protheine, e bolelang hore menu e loketse nama, lihlahisoa tsa lebese, linaoa joalo-joalo.
- Letsatsi la bosupa le nkoa le laoloa 'me ho ka khoneha hore le je feela ntlo e tlaase ea mafura.
- Mokhoa oa matsatsi a mararo a setseng o lokela ho etsoa ka lihlahisoa tse nang le lik'habohaedreite tse ngata, ka mohlala, lijo-thollo, meroho , joalo-joalo.
Ho latela lijo tse joalo, u ka tlosa lilithara tse ling tse tšeletseng, empa ho itšetlehile ka boima ba pele.