Ha ho qala ho bata, 'mele o kotsing ea maloetse a tšoaetso ea kokoana-hloko le mafu a tšoaetsanoang, hammoho le serame se tloaelehileng, kapa nko ea metsi. Tharollo e babatsehang ea bothata bona e tla ba lijo tsa mariha. Lijo tsa mariha li ka sebelisoa ka bobeli bakeng sa ho fokotsa le ho ntlafatsa metsoako ea 'mele. E tla thusa ho etsa mekhoa e metle ea ts'ebeliso ea metsoako 'meleng, hape e matlafatse tšireletso ea ho itšireletsa mafung khahlanong le likokoana-hloko tse fapaneng tse hlaselang' mele o sa sireletsang mariha. Lijo tsena, li tla thusa ho lahleheloa ke lithane tse 'maloa tse eketsehileng,' me ka tsela eo u fetole palo eo. Nako ea lijo tsa mariha e ka ba libeke tse peli ho isa ho tse peli, 'me e kenyelletsa ho fokotsa boima ba lik'hilograma tse 2-5, ka ho latellana.
Netefatsi nakong ea lijo tsa mariha
Lijo li lokela ho leka-lekanya haholo, menyetla e ka etsoa ka bohlale ba hao, ho itšetlehile ka lintho tseo u li ratang. Bakeng sa tšireletso ea ho ba matla, ho hlokahala ho ja liprotheine le mafura, limela le liphoofolo. Lebelo le khothalletsoang letsatsi le leng le le leng la liprotheine ke 100 grams, mafura - 25-30 dikgerama.
Ho tswa ho lihlahisoa tse tlaase tse mafura le nama, mahe, li-mushroom, linaoa, soya, li-groats, lihlahisoa tse entsoeng ka lebese tse fokolang mafura li tla atamela, e amana le protheine. Mohloli oa mafura o ka sebetsa e le mafura, botoro, oli ea limela (mohloaare kapa soneblomo), peo, walnuts, joalo-joalo. Li-carbohydrate li ka fumanoa ho bohobe ba rye bo nang le ramunu, oatmeal, e hlahisitsoeng koro. Litholoana le litholoana tse omisitsoeng: li-orang, liapole, libanana, kiwi, lemon, li-apricots tse omisitsoeng, lifeiga, li-prune - li boetse ke mehloli ea lik'habohaedreite. Li noa li ka etsoa ka litholoana le meroho e ncha, ka mefuta ea lero le limela.
Nakong ea lijo tsa mariha ho thibetsoe ho ja: metsoai, mahobe, li-muffin le mefuta eohle ea libese, mahobe le chokolete. Ho tswa ho lino tse tahang: kofi, lero la makotikoting, lino tse nang le carbonate le joala.
Palo ea lijo ke makhetlo a 4-6 ka letsatsi, ka mor'a 19:00 ha ho joalo.
U se ke ua lebala hore liphello tsa ho lahleheloa ke boima bo tsoang lijong tsa mariha li itšetlehile ka litšobotsi tsa motho ka mong. Re lakatsa bophelo bo botle!