'Meleng o fumane lintho tsohle tse hlokahalang, ke habohlokoa hore o khone ho kopanya lihlahisoa. Ho seng joalo, lijo li ke ke tsa chekoa, empa li tla lula li le ka mpeng le mala. Ho phaella moo, microflora ea pampiri ea lijo e tla senyeha, e tla lebisa liphello tse mpe nakong e tlang. Ho kopana ha lihlahisoa tse nepahetseng ho ke ke ha u tlosa bohloko feela ka maleng, empa hape ho tsosolosa mosebetsi oa eona le ho eketsa lekholong la ho nkoa ha limatlafatsi lijong.
Ka nako e telele bo-rasaense ba hlahisitse lihlopha tsa lihlahisoa tseo kaofela li arohanngoa ho tsona, tse lumelloang le tse kotsi.
Kopano ea lihlopha tsa lihlahisoa
- Litholoana tse monate . Li jeoa ka potlako, ho molemo ho li sebelisa ka mokhoa o arohaneng le lijo tse ling. Ha ho kgothaletswe hore o sebedise hang kamor'a lijo tse ka sehloohong, kaha sena se tla kgothaletsa ho belisa. Litholoana tse monate ka ho fetisisa ke halofo ea hora pele ho lijo kapa lihora tse 3 ka morao. E ka 'na ea kopantsoe feela ka e mong kapa ea eketsa tranelate, tranelate e bolila le lihlahisoa tse ling tsa lebese.
- Litholoana tsa semela-acid . Sehlopha se sebetsang sa lihlahisoa tsena ka litholoana tse monate le tse bolila, lihlahisoa tse nonneng tsa lebese le litlama. Ka lihlahisoa tse ling ho molemo ho se kopane, ka lebaka la phapang nakong ea ts'ebetso. Liperekisi, li-blueberries, morara le mahepu ha li lumellane le ntho leha e le efe.
- Litholoana tse monate . Litholoana tsohle tsa citrus li kopantsoe joaloka litholoana tsa semiti. Ho chesoa hampe ka liprotheine tsa liphoofolo, limela le starch.
- Meroho e lumellanang . E loketse e le ho eketsa lijo leha e le life le ho kenya letsoho hore e be ea bohlokoa haholoanyane. Ka mohlala, nama e kopantsoe le likomkomere, lihoete le chisi, k'habete e tšoeu le botoro, lihlahisoa tsa bohobe le li-beet, joalo-joalo.
- Meroho e fokolang e fokolang Li kenyeletsa li-cauliflower, li phehiloe tse tšoeu, lierekisi le li-eggplant. Ho molemo ho li ja ka bohobe, meroho le mafura. Ha ho kgothaletswe ho kopanya protheine le lebese le liphoofolo.
- Lisebelisoa tsa starchy . Tsena ke lihlahisoa tse sa tšoaneng tsa bohobe, lijo-thollo, litapole le poone. Ho kopanya ha lijo tsena ho loketse ka mafura, meroho le meroho. Ho molemo ho se hokahane, ho behoa boima bo feteletseng. Ho bapisoa le ho ja le nama, tlhapi, lebese, kefir, ho baka le litholoana.
- Liprotheine lihlahisoa . Lihlahisoa leha e le life tse nang le protheine, li kopantsoe ka ho phethahetseng le meroho le meroho, ho phaella moo, li tlosa 'mele meleng e chefo. Ha ho hlokahale hore u laole mpa u sebelisa lihlahisoa tsena ka litholoana tsa starch le tse monate.
- Meroho . E loketse ntho e 'ngoe le e' ngoe ntle le lebese. Ho kgothaletswa ho ja setjhaba sa mefuta e mebala letsatsi le letsatsi. E phethehile bakeng sa lijo tsa starchy le protheine, e thusa ho cheka lintho tse molemo.
- Mafura . Oli leha e le efe, tranelate, mafura, joalo-joalo. Mosebetsi oa bona o ka sehloohong ke ho emisoa ha sekhahla sa lero la thoho. Ho molemo ho ja lijo tse joalo ka pel'a sejana se seholo. Li kopane hantle le meroho le meroho, ka linako tse ling li na le litholoana le monokotsoai. U ke ke ua kopanya mafura a limela le liphoofolo.
- Tsoekere . E hloka tšebeliso e fapaneng, e kopantsoe le liprotheine le starch, o lelera. Ntho e ikhethang ke mahe a linotsi, lintho tsa eona li thibela ho bola. U ka ja metsotso e 30. pele ho lijo, ka morao.
Hopola hore 'mele oa batho ba sa tšoaneng ha oa ts'oana, kahoo se tšoanelang motho se ka baka bothata ho e mong, empa litokisetso tse kholo li ntse li sebetsa ho bohle.
Motsoako oa lihlahisoa bakeng sa tahlehelo ea boima ba 'mele
E 'ngoe ea mesebetsi e ka sehloohong ea phepo e nepahetseng ke ho boloka boima ba' mele ha 'mele o amohela li-vithamine tsohle le li-microelements tse hlokahalang.
Mehlala e meng ea mefuta e loketseng ea lihlahisoa ke:
- nama le meroho;
- li-yogurt le liapole;
- tlhapi le macaroni ho tloha mefuta e thata;
- litapole le chisi ea chate;
- poone le linaoa tse tala;
- sauerkraut le komine;
- tee e tala lemon.
Lijo tse nepahetseng tsa lijo li tla u lumella hore u be le boima ba 'mele hang-hang,' me ha lijo tse joalo li fetoha tloaelo ea hau, u ke ke ua khathatseha hore lik'hilograma li tla khutla.