Lijo tsa mafelo-beke

Litaba

• Lenaneo la lijo tsa mafelo-beke
• Lihokelo tse sebetsang:

Lijo tsa mafelo a beke ke lijo tse tlase tsa likhalori tse ka etsoang matsatsi a 2 feela.

Ka matsatsi a mabeli u ke ke ua lefella liphoso tse entsoeng bekeng, empa ka mafelo-beke, hangata ho ba le khotso ea kelello, ka hona, ho bonolo ho laola litlhaselo tsa tlala tse ka bakoang ke matšoenyeho, hape, haeba u na le tse ling Nako ea mahala ea ho ikoetlisa.

Ho khothaletsoa letsatsi lohle ho noa maro a mangata, joalo ka metsi kapa tee e tala, mohlala. Lijong tsena ha hoa lumelloa ho noa kofi kapa lino tse tahang.

Lenaneo la lijo tsa mafelo-beke

Mohlala oa lenane la lijo tsa mafelo-beke:

• Lijo tsa hoseng: lero la apole le lihoete tse peli tse nang le yoghurt e 1 ea tlhaho ka khaba ea mahe a linotši le sekotlolo se le seng sa mahapu a khethiloeng kapa mahapu kapa phaenapole (100 g).
• Lijo tsa mots'eare: lettuce, spinach le onion salate e nokiloeng ka letsoai le lenyane, oli le asene tse tsamaeang le 50 g ea linate.
• Lijo tsa mots'eare: 500 g ea linaoa tse tala tse phehiloeng le liperekisi tse 3 (300 g).

Ho joalo ja lijo ho theola boima ba 'mele mafelong a beke e na le likhalori tse fokolang, ka hona, e bonts'oa batho ba nang le mathata a itseng a bophelo 'me maemong ana ngaka e lokela ho botsoa.

Pele o qala lijo, ho bohlokoa ho buisana le ngaka kapa setsebi sa phepo e nepahetseng hore lijo tseo li se ke tsa senya bophelo ba hau.

Lihokelo tse sebetsang:

• Lijo tsa banana
• Mehato e 3 ea ho theola boima ba 'mele