Lijo ka maqakabetsing a senya: seo u lokelang ho se ja le seo u lokelang ho se qoba
Litaba
- Lijo li lumelloa nakong ea koluoa
- Seo u sa lokelang ho se ja tlokotsing ea senya
- Mohlala oa matsatsi a mararo
Lijo tsa koluoa ea senya ea nyooko, e ka etsahalang ha ho na le mafura a nyooko, li lokela ho ba le lijo tse mafura a tlase, ka hona, ts'ebeliso ea lijo tse halikiloeng le lisoseje li lokela ho fokotsoa.
Ntle le moo, ho bohlokoa hape ho eketsa phepelo ea hau ea metsi, ebang ke ea lino kapa lijo, kaha e o lumella ho fokotsa matšoao a atileng a tlokotsi, joalo ka bohloko ba mpeng le ho se phutholohe.
Lijo ke karolo ea mantlha ea kalafo nakong ea mathata a senya, empa ha ea lokela ho nkela kalafo ea bongaka e laetsoeng ke ngaka, e ka kenyelletsang ts'ebeliso ea meriana.
Lijo li lumelloa nakong ea koluoa
Nakong ea senya, ho eletsoa ho ja lijo tse nang le metsi a mangata le mafura a fokolang, haeba a le teng, joalo ka:
- Litholoana, tse kang apole, pere, perekisi, phaenapole, mahapu, fragola, lamunu, kiwi, feiga, ciliegia, beri, melon kapa raspberry;
- Meroho, haholo-holo e phehiloe;
- Li-oats le lijo-thollo tse felletseng, joalo ka raese e sootho, pasta kapa bohobe;
- Li-tubers, tse kang litapole, yam, litapole kapa cassava;
- Lebese le kentsoeng lebese le lihlahisoa tsa lebese, ho latela mamello ea motho e mong le e mong;
- Lino tsa meroho, joalo ka raese, almonde kapa lebese la oat;
- Nama e itshetlehileng, joalo ka khoho e senang letlalo, tlhapi le Turkey
- Metsi, maro le jeme ea litholoana.
Ntle le lijo, o tlameha ho ela hloko mofuta oa phepelo ea lijo, o khetha lijana tse phehiloeng, tse halikiloeng le tse halikiloeng, hobane tsena ke mefuta e sa hlokeng mafura a mang. Mona ke mokhoa oa ho etsa pheko ea lehae ea li-gallstones.
Seo u sa lokelang ho se ja tlokotsing ea senya
Lijo tse thibetsoeng tlokotsing ea senya ke lijo tse mafura haholo joalo ka:
- Litholoana tsa mafura joalo ka coconut, avocado kapa açaí;
- Llebese lohle le yogurts;
- Lijoe tse mosehla joaloka li-parmesan le li-mines tse tloaelehileng;
- Botoro le mafura a mang a phoofolo;
- Lijo tse mafura joalo ka likhase, boroso, nama ea letata kapa nama ea likhantsi;
- Bana joalo ka sebete, pelo, liphio kapa lephaka;
- E kentsoe, joalo ka ham, boroso kapa bologna;
- Peo ea oli, joalo ka linate, li-chestnut, lialmonde kapa linate;
- Litlhapi tse mafura, joalo ka tuna, salmon le sardine;
- Lijo tse ntlafalitsoeng, joalo ka chokolete, cookies, pastry pastry, moro kapa lisoso tse entsoeng.
Ntle le moo, ts'ebeliso ea lijo tse hoammeng le tse lokisitsoeng esale pele, joalo ka pizza le lasagna, le tsona li lokela ho qojoa. lijo tse halikiloeng le lino tse tahang.
Mohlala oa matsatsi a mararo
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Lilae tse 2 tsa bohobe tse nang le lehe le halikiloeng + khalase e le 1 ea lero la lamunu | Li-pancake tse 2 tse mahareng tse nang le jeme ea litholoana + banana | Kopi e le 'ngoe ea kofi + 1 oatmeal |
| Seneke sa hoseng | 1 senoelo sa gelatin | Khalase e le 1 ea lero la mahapu | 1 senoelo sa gelatin |
| Lijo tsa mots'eare | 1 fillet ea khoho e halikiloeng e tsamaeang le likhaba tse 4 tsa raese + kopi e le 1 ea meroho e phehiloeng, joalo ka lihoete le linaoa tse tala + 1 apole | Fillet e 1 ea tlhapi e nang le litapole tse khotliloeng + lettuce, salate ea tamati le eiee e nang le asene e nyane ea balsame + likhae tse 2 tsa phaenapole | Li-noodle tsa zucchini tse nang le nama ea Turkey ea nama le sopho ea tlhaho ea langa le le lej + kopi e le 'ngoe ea fragole |
| Seneke-thapama | 1 kopi ea melon e khaotsoe likoto | 1 senoelo sa popcorn e phetseng hantle se lokiselitsoeng ho microwave ntle le mafura | 1 apole e sehiloeng e entsoe ka ontong ka sinamone e nyane |
Chelete e kenyellelitsoeng lenaneng lena e ka fapana ho latela lilemo tsa motho, bong, nalane ea bophelo bo botle le boemo ba boikoetliso. Kahoo, sepheo ke ho buisana le setsebi sa phepo e nepahetseng ho etsa tlhahlobo e felletseng le ho nts'etsapele moralo oa phepo e nepahetseng ho latela litlhoko tsa motho ka mong.
Ho tseba hore na ho ja ho ka imolla matšoao a senya joang, shebella video e latelang:
Lingoliloeng Tse Ncha
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