Batho ba bangata, ba batlang ho tlosa boima bo feteletseng, ba khetha lijo tse chesang mafura, melemo le likotsi tse nang le boitsebiso bo bongata. Boholo ba mokhoa ona ke hore lithapa tse eketsehileng li tloha, empa boloko ba mesifa bo bolokiloe. Ho senya lijo tse joalo ho ka etsa hore ketsahalo eo lijo li fokolang. Ho latela keletso e fanoeng, u ke ke ua tšaba liphello leha e le life tse mpe.
Menu ea lijo tse chesang mafura ka beke
Litsebi tsa phepo ea phepo li khothaletsa ho iketsetsa lijo tsa bona, ho kenyelletsa le lihlahisoa tse tsoang lenaneng le amohelehang leo u le ratang. Ntlha e 'ngoe ke ho etsa menyetla ea ho fokotsa lijo tse chesang mafura hoo letsatsi le leng le le leng u jang ka nako e le' ngoe, e leng ho tla u lumella hore u tloaele mokhoa oa ho ja lijo le ho boloka tsamaiso ea lijo. Fana ka khetho ea lijo tse fokolang. Ho finyella liphello tse ntle, kopanya phepo e nepahetseng le ho ikoetlisa kamehla.
Lenane la lijo tse chesang mafura li lokela ho etsoa e le hore 'mele o amohele liprotheine, lik'habohaedreite le mafura. Joalokaha ho se ho boletsoe, ho hlaolela lijo ho itšetlehile ka seo u se ratang, ho latela nomoro e bontšitsoeng ka tlase:
- Li-proteine : mahe a mabeli, 180 g ea litlhapi tse omeletseng, 200 g ea lijo tsa leoatleng kapa likhoho, 120 g ea nama e bolileng, 100 g ya kottage cheese, 60 g ya chisi, 30 g ea linate kapa 1 tbsp. lebese le tlaase ka mafura.
- Litholoana le meroho : ligrama tse 400 tsa salate ea meroho, 300 dikgerama tsa meroho, 300 dikgerama tsa litholoana, ligrama tse 70 tsa litholoana tse omisitsoeng , empa liapole li ka ba tse ngata.
- Li-carbohydrate : 200 dikgerama tsa raese, buckwheat kapa pasta, likhaba tse 4 tsa puree ho tloha linaoa kapa litapole, likhao tse peli tsa bohobe bo feletseng ba koro.
- Mafura : 1 tbsp. khaba ea oli ea limela (bakeng sa letsatsi lohle), 0.5 tbsp. tablespoons ea botoro, 100 g ea litlhapi tse nonneng, empa ha ho na makhetlo a fetang 2 ka matsatsi a supileng.
Kamora ho fela ha lijo ho khothalletsoa ho ea lijo tse nepahetseng, ho seng joalo ho na le kotsi ea hore li kilogramme li tla khutla.