Lijo tse fokolang li ka nkoa e le lijo tse telele le tse molemo, tseo, ka tsela, lingaka li ratang haholo. Ho ja lijo tse fokolang ka mokhoa o loketseng ke tsela e molemo ka ho fetisisa ea ho theola 'mele le ho phekola maloetse a pampiri, joaloka liluru le gastritis. Hape, ho shebella tsamaiso ea lijo tse fokolang, o tla ntlafatsa bophelo ba hau ka kakaretso, fetola mokhoa oa hau oa ho ja 'me ka sebele o tla fetohela lijo tse phetseng hantle ka mor'a ho nka thupelo. E lokela ho hlokomeloa hang-hang hore tahlehelo ea boima ba 'mele ka morero ona oa ho ja ke li-kilogram tse 2 feela ka beke. Sena se bakoa ke taba ea hore ho chesa mafura a tlaase, ha ho bonolo ho tlosoa metsi ka 'mele. Ha e le hantle, u le tseleng e nepahetseng!
Kahoo, hona joale re tla tseba hantle melemo le melao-motheo ea phepo e fokolang, e le hore u se u ntse u kholisehile hore u tla khetha lijo tse phetseng hantle le tse phetseng hantle.
Melemo ea matla a fokolang:
- Ha hoa hlokahala ho fetola mokhoa o tloaelehileng oa letsatsi le ho reka lihlahisoa tse theko e boima;
- u tla lebala maikutlo a tlala;
- khalori ea lijo e lula e fokotseha, 'me sena ha se ame maikutlo a hao maikutlong le kelellong;
- ka boomo u ntlafatsa 'mele' me u se ke ua fumana mokoloko o tloaelehileng kapa bofokoli bo akaretsang, joaloka lijo tse ngata;
- ho lahleheloa ke boima ke nako e telele, kahoo lik'hilograma tse chesang li ke ke tsa khutla ka mor'a hore thupelo e phethoe;
- u tla khona ho fetola mokhoa oa ho itšoara ka mokhoa o motle le ka boiketlo nakong e tlang ho tlohela phofo, monate, o halikiloeng le mafura;
- lijo tse fokolang li bontšoa ho batho ba nang le maloetse a sa foleng a fapaneng 'me ha ba na litla-morao;
- haeba u latela melao eohle ea tsamaiso, u tla khona ho fokotsa tsoekere ea mali, habonolo e tla ama bophelo ba hau haholo haeba u tšoeroe ke lefu la tsoekere, empa ho buisana le ngaka ena ho ntse ho hlokahala;
- tšebeliso ea likarolo tse nyenyane haholo e thusa 'mele ho potlakela ho cheka lijo, o tla lebala ka boima bo ka mpeng le ho ruruha.
Melao-motheo e ka sehloohong ea phepo e nepahetseng:
- lijo li lokela ho nkoa bonyane ka makhetlo a 5-6 ka nako e ka bang lihora tse 4;
- Boholo ba karolo ea lijo tse fokolang ha lia lokela ho fetela boholo ba khalase e le 'ngoe;
- etsa bonnete ba ho nka lijo esita le haeba ho se na takatso ea lijo le takatso ea ho khutlisa mpa;
- ho ja lijo tsa hoseng kamehla ho hlokahala, ho fana ka khetho ho lik'habohaedreite tse rarahaneng le lihlahisoa tse nang le fiber ea tlhaho;
- Bakeng sa lijo tsa motšehare le lijo tsa motšehare, lijana tse chesang, tse kang sopho e entsoeng, li jella meroho le nama, li sebelisoa hantle;
- U ka ba le senoke se nang le meroho le litholoana, hammoho le salate, chate ea cottage ea mefuta e fokolang ea mafura, yogurt e sa tsoeloeng ka ntle le kefir, sopho ea meroho le lijo-thollo;
- U se ke ua lebala ho shebella ho leka-lekana ha lijo tsa hau tsa letsatsi le letsatsi, hape u nke mehloli e eketsehileng ea livithamine le litlhaloso tse ling;
- haeba o leka ho theola boima ba 'mele, fa lijo tsa lik'halori tse tlaase;
- rera lijo tsa hau bukeng e khethehileng bakeng sa letsatsi, sena se tla fokotsa tahlehelo ea boima ba 'mele;
- u se ke ua lebala ka litlhoko tse 2 tsa metsi a hloekileng le tee e tala.
Sample menu
Hona joale tlhokomeliso ea hau ke lijo tse fokolang tsa beke le beke, tseo u ka li fapanyang kapa ho li tlatsa, ho latela lithahasello tsa hau:
Kamore ea lijo tsa hoseng ke salate ea meroho, mahe a linku tse tharo tsa khōhō.
Snack - 100 dikgerama tsa chate ea kottage, halofo ea apole, lamunu kapa banana.
Lijo tsa motšehare - matsoele a khoho a phehiloeng, vinaigrette le selae sa bohobe.
Snack - 100 dikgerama tsa yogurt e sa phehoang ka tlhaho, halofo ea litholoana tseo u li ratang.
Lijo tsa motšehare - tlhapi e phehiloeng ea mefuta e fokolang ea mafura, ho cheka k'habeche le selae sa bohobe.
Ho noa - e leng mafura a mafura kapa a lebese.