Malebela a 5 a ho laola khatello e phahameng ea mali

Litaba

• 1. Tlosa letsoai ka linoko tse ling
• 2. Itloaetse ho ikoetlisa kamehla
• 3. Laola khatello ea maikutlo
• 4. Robala pakeng tsa lihora tse 6 le tse 8 bosiu
• 5. Noa meriana ka linako tse nepahetseng
• Lethathamo la lijo tse mpe ka ho fetesisa tsa khatello ea mali

Ho laola khatello e phahameng ea mali ka nepo, ntle le kalafo e khothalelitsoeng ke ngaka, ho bohlokoa ho etsa liphetoho mekhoeng e meng ea bophelo, kaha boholo ba seo re se etsang kapa re se jang se bonahala ka kotloloho khatello. Kahoo, a mang a maikutlo a bohlokoa a ho fokotsa khatello ke ho theola boima ba 'mele, ho ikoetlisa le ho tlohela ho tsuba, mohlala.

Liphetoho tse ling, leha ho le joalo, ha li bonolo, hobane ha ho motho ea tšoaneloang ke ho ja lijo tse se nang tatso ebile o ke ke oa theola boima ba 'mele ka bosiu bo le bong, ka mohlala, malebela ana a 5 a ka lateloa letsatsi le letsatsi, ho kenyeletsoa nakong ea bokhachane, ho etsa hore lipheo tsena li be bonolo ho fihlela:

1. Tlosa letsoai ka linoko tse ling

Letsoai ha se lona feela linoko tse ka natefisang lijo, 'me ho na le likhetho tse ngata tsa ho li nkela sebaka,' me u ka tsetela ho li nokeng tse kang: pepere, onion, konofolo, ginger, oregano, parsley, coriander, basil, safrone, lekhasi la bay le rosemary. Ho a khonahala ho latsoa linoko tsena ntle le molato, hape o khona ho li chencha le ho fumana litatso tse ncha.

Ntle le moo, lijo tse kenngoeng ka makotikoting, lisoseje le lijo tse hoammeng, kapa linoko tse seng li lokisitsoe, joalo ka likhalase kapa lipitsa, li lokela ho qojoa, kaha li na le letsoai le lengata le litlatsetso tse ling tse ke keng tsa laoloa, li haneloa ke ba nang le khatello ea mali . Kahoo, ho bohlokoa ho khetha lijo tse phehiloeng hae, kapa ka tsela ea tlhaho ka ho fetisisa.

Haeba ho hlokahala hore u je lireschorenteng khafetsa, ho kgothaletswa ho nka mabokose a lijo tsa mots'eare ho tloha hae, a ka etsoang kaofela ka letsatsi le le leng la beke mme a hoamisoa ka lijaneng tse arohaneng. ithute lenane la bophelo bo botle ba beke le beke le tlhokomelo ea ho lokisa mabokose a lijo tsa mots'eare ho a isa mosebetsing.

2. Itloaetse ho ikoetlisa kamehla

Ho ikoetlisa ho bohlokoa ho thusa ho laola khatello ea mali le ho ntlafatsa phallo ea mali, ho thusa ho thibela le ho phekola maloetse a fapaneng. Leha ho le joalo, phello ena e tla fumaneha ha feela boikoetliso bo etsoa khafetsa, bonyane makhetlo a 3 ka beke.

Kahoo, ha ho na lebaka la ho ikitlaetsa ho feta moo u ikoetlisetsa matsatsi a 3 ka tatellano, ebe u qeta matsatsi a 10 u sa ee, kapa u etsa feela mesebetsi ka mafelo-beke. Joalo ka ha moriana o tlameha ho latela tloaelo, ho ikoetlisa ho tlameha ho nkuoa e le kalafo, mme ho feta moo, ho tsetela ho bophelo bo botle le boleng ba bophelo. Bona malebela a koetliso ea ho laola khatello ea mali.

3. Laola khatello ea maikutlo

Ho imeloa kelellong le matšoenyeho ho baka likhato tse 'maloa tse mpe' meleng, joalo ka tlhahiso ea lihormone tse kang cortisol, adrenaline le insulin tse ka bakang khatello hore e eketsehe le ha ho le joalo ka kalafo e nepahetseng.

Kahoo, ho batla mekhoa e meng ea ho fokotsa khatello ea maikutlo ea bophelo ba letsatsi le letsatsi, leha ts'ebetso e sa thuse, ho khothaletsoa ho thusa ho laola khatello. Mekhoa e meng e metle bakeng sa sena ke mokhoa oa ho thuisa, yoga, ho silila, ho hlaba ka linalete le pilates. Tloaelo ea ho ikoetlisa e boetse e thusa ho laola maemo a lihormone le khatello ea maikutlo, leha e le ho tsamaea metsotso e 30.

4. Robala pakeng tsa lihora tse 6 le tse 8 bosiu

E le hore ho otla ha pelo le methapo ea mali ho tloaelehe, ho lumelle taolo e ntle ea khatello ea mali, bonyane ho hlokahala lihora tse 6 tsa boroko bosiu bo bong le bo bong. Ka hona, leha e ka fapana ho ea ka motho, sepheo ke hore boroko bo nka nako e ka bang lihora tse 7, hobane lihora tse fetang 8 le tsona ha li na thuso molemong oa bophelo bo botle, li eketsa kotsi ea mafu a pelo le methapo.

Ntle le moo, ho bohlokoa hape ho robala ka boikhathollo le phomolo, u qobe ho hlobaela le ho tsukutleha bosiu, tse sitisang boroko bophelong bo botle. Hlahloba malebela a 10 a ho robala hantle ke afe.

5. Noa meriana ka linako tse nepahetseng

Ho bohlokoa hore meriana ea khatello e nkuoe ka linako tse khothalelitsoeng ke ngaka, mohlala, lihora tse ling le tse ling tse 8, 12 kapa 24, mme ho bohlokoa hore e nkoe ka linako tse ts'oanang letsatsi le leng le le leng. Taeo ena e bohlokoa, hobane litlamorao tsa meriana li fapana ho ea ka nako, kahoo haeba motho a lieha kapa a lebelletse nako ea meriana, litlamorao li ka fapana.

Mohlala ke hore, haeba moriana o lokela ho nooa lihora tse ling le tse ling tse 8, nako ea ona e ka ba ka hora ea botšelela hoseng, hora ea bobeli thapama le hora ea leshome motšehare, joalo ka 8am, 4 pm le 12 pm. Kahoo, linako li a hlomphuoa, empa kemiso e hlalosoa ho latela litlhoko tsa motho e mong le e mong, mme ho bohlokoa hore linako tse tšoanang li be letsatsi le leng le le leng. Haeba ho na le bothata ba ho latela lenane la meriana, ho bohlokoa ho bua le ngaka ho lekola monyetla oa ho fetola kapa ho fetola meriana.

Ntlha eo u lokelang ho e hopola ke ho beha oache ea alamo kapa selefouno ho u lemosa ha nako e nepahetse, 'me kamehla u tšele mokotlana oa hao oa chelete kapa sepache lebokose le nang le meriana eo u ka e sebelisang ha u le sieo hae.

Lethathamo la lijo tse mpe ka ho fetesisa tsa khatello ea mali

Lijo tse lethathamong lena li lokela ho qojoa ke motho ea nang le khatello e matla ea mali, hobane li na le letsoai le lengata ebile li etsa hore ho be thata ho laola khatello ea mali.

• Mafoforetsane le mapetso a mang;
• Botoro ka letsoai;
• Phekola chisi;
• Chips le letsoai;
• Mehloaare;
• Makotikoting;
• Lijo tse kenngoeng joalo ka boroso;
• Lisose tse tsubiloeng;
• Lijo tse letsoai;
• Litlhapi tse letsoai;
• Sauces;
• Nama ea Knorr kapa moro oa likhoho;
• Lino-mapholi;
• Lijo tse nang le indasteri tse loketseng ho sebelisoa;
• Kofi;
• Tee e ntšo;
• Tee e tala.

Ntle le moo, lijong tse nang le khatello e phahameng ea mali ho bohlokoa hape ho bala mangolo a lijo ka hloko hobane letsoai le ka hlalosoa e le sodium, sodium chloride kapa monosodium glutamate. Lihlahisoa tse nang le tlhaloso ena boitsebisong ba phepo li lokela ho qojoa ke bakuli ba nang le khatello e phahameng ea mali. Hlahloba mekhoa ea ho fokotsa ts'ebeliso ea letsoai butle-butle matsatsing a hau a letsatsi le letsatsi.

Bona le likeletso tse ling ho tsoa ho setsebi sa phepo ea lijo ho theola khatello e phahameng ea mali: