Sengoli: Laura McKinney
Letsatsi La Creation: 10 April 2021
Ntlafatsa Letsatsi: 24 September 2024
Anonim
Liofisi tse 33 tsa Ofisi e Phetseng Hantle ho U Boloka U le Mahlahahlaha hape U Ntlafatsa - Phepo E Nepahetseng
Liofisi tse 33 tsa Ofisi e Phetseng Hantle ho U Boloka U le Mahlahahlaha hape U Ntlafatsa - Phepo E Nepahetseng

Litaba

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Ho ba le lijo tse bobebe tse bobebe tseo u ka li jang nakong ea mosebetsi ho ka u thusa ho lula u le matla le ho hlahisa litholoana.

Leha ho le joalo, ho tla ka mehopolo ea lijo tse bobebe tse bonolo ho li lokisetsa, tse phetseng hantle le tse nkehang habonolo ho ka ba thata.

Mona ho na le li-snacks tse 33 tse bonolo le tse phetseng hantle bakeng sa mosebetsi.

1. Linate le litholoana tse omisitsoeng

Linate le litholoana tse omisitsoeng li etsa motsoako o bobebe, o sa senyeheng.

Motsoako ona oa ho tlatsa o na le botsitso bo botle ba li-macronutrients tsohle tse tharo, tse nang le mafura a phetseng hantle le protheine e tsoang linate le li-carbs tse tsoang litholoana tse omisitsoeng. Ho feta moo, lijo ka bobeli li laetsoe ka fiber e ka u thusang hore u lule u khotsofetse lipakeng tsa lijo (,).

2. Pelepele tsa tšepe le guacamole

Guacamole ke sopho e monate e atisang ho etsoa ka avocado, kalaka, onion le cilantro. E tsoela pele hantle ka likhae tsa pepere ea tšepe kapa meroho e meng e tala.


Hape, li-avocado li na le mafura a monounsaturated a bonts'itsoeng ho ts'ehetsa maemo a phetseng hantle a k'holeseterole ea mali le bophelo bo botle ba pelo (,).

3. Mahobe a raese a sootho le avocado

Lihobe tsa raese tse sootho ke seneke se babatsehang, se nang le shelefo bakeng sa ofisi. Khekhe e le 'ngoe ea raese e sootho (ligrama tse 19) e fana ka ligrama tse 14 tsa carbs le 4% ea Daily Value (DV) bakeng sa fiber ka li-calories tse 60 feela).

Li-avocado li na le mafura a mangata a phetseng hantle le fiber. Ho tšela kapa ho jala tholoana e khotliloeng ka kuku ea raese ho etsa seneke se khotsofatsang haholo (,).

Etsa bonnete ba hore u batla likuku tsa raese tse entsoeng ka raese le letsoai feela 'me ha li na metsoako e sa hlokahaleng.

4. Li-chickpea tse halikiloeng

Li-chickpea tse halikiloeng ke seneke se sa senyeheng se nang le protheine e ngata, fiber, le livithamine le liminerale tse 'maloa.


Senoelo sa 1/2 sa li-chickpeas se na le ligrama tse 5 tsa fiber le ligrama tse 10 tsa protheine. Ho feta moo, li na le li-amino acid tse ngata tse hlokoang ke 'mele oa hau, ka hona, protheine ea bona e nkuoa e le boleng bo holimo ho feta ea linaoa tse ling (,).

Lipatlisiso li bontšitse hore ho ja linaoa tse nang le protheine ea boleng bo holimo ho ka thusa ho ntlafatsa maikutlo a botlalo mme ho ka thusa ho theola boima ba 'mele ().

Ho etsa li-chickpeas tse halikiloeng, tlosa metsi a li-chickpe le ho omella. Li tšele ka oli ea mohloaare, letsoai la leoatle, le linoko tsa khetho ea hau, 'me u bake ka lakane e koahetsoeng ka 350 at (180 ℃) metsotso e 40.

5. Mekotla ea tuna

Mekotla ea tuna e koetsoeng ka lephaka ke lijo tse bobebe tse sa hlokeng ho tšolloa 'me li ka bolokoa le ho jeoa mosebetsing.

Tuna e tletse liprotheine tse tlatsang le omega-3 fatty acids tse tsebahalang ho loantša ho ruruha mme li ka fokotsa menyetla ea lefu la pelo (,).

Mekotla ea tuna e fumaneha haholo mabenkeleng le inthaneteng. Batla mefuta e nang le light skipjack tuna, e leng tlaase ho mercury ho feta mefuta e meng.


6. Liapole le botoro ea matokomane

Lilae tsa Apple tse nang le botonate ba tlhaho li etsa senate se monate le se khotsofatsang.

Peanut butter e fana ka liprotheine le mafura a phetseng hantle, ha liapole li na le fiber le metsi a mangata, li li etsa hore li tlale haholo. Ebile, apole e mahareng e 1 (ligrama tse 182) e kaholimo ho 85% ea metsi ebile e na le ligrama tse fetang 4 tsa fiber ().

7. Jerky

Jerky ke selofo se tsitsitseng, se nang le protheine e phahameng se ka khotsofatsang tlala ea hau nakong ea letsatsi la mosebetsi.

Ho na le ligrama tse 28 tsa khomo ea nama ea khomo e nang le ligrama tse 8 tsa protheine ka likhalori tse 70 feela. Ho feta moo, e ruile ka tšepe, diminerale ea bohlokoa bakeng sa ho boloka bophelo bo botle ba mali le maemo a matla (,).

Batla jerky e sa koaeloang, e nang le sodium e tlase ebile e entsoe ka metsoako e fokolang. U ka fumana le Turkey, khoho le salmon jerky haeba u sa je nama e khubelu.

8. Granola e iketselitseng

Granola o lula hantle ka har'a lao ea tafoleng ea hau bakeng sa seneke se potlakileng.

Kaha mefuta e mengata e rekiloeng lebenkeleng e na le tsoekere e eketsehileng mme e na le lioli tsa meroho tse seng kotsi tse ka eketsang ho ruruha 'meleng oa hau, ho molemo ho iketsetsa ().

Kopanya oats e kolohantsoeng, peo ea soneblomo, li-cranberries tse omisitsoeng le li-cashews ka motsoako oa oli ea coconut le mahe a linotši a qhibilihisitsoeng, hasanya motsoako holim'a pampiri ea ho baka, ebe o chesa metsotso e ka bang 40 mocheso o tlase.

Motsoako ona o phetse hantle, o leka-lekane ebile o ruile ka li-carb, fiber le mafura a phetseng hantle. Hape, faeba e qhibilihang ka har'a oats e ka thusa ho theola maemo a k'holeseterole le ho ntlafatsa bophelo bo botle ba pelo ().

9. yogurt ea Greece

E bonolo, e sa tsoekere yogurt ea Greece ke mosebetsi o bobebe oa ho ja o nang le liprotheine tse ngata ho feta yogurt e tloaelehileng.

Sekontiri se nang le ligrama tse 170 tsa yogurt e se nang mafura a mangata se na le ligrama tse 17 tsa protheine bakeng sa lik’hilojule tse 140 feela. Hape, e laetsoe ka calcium, diminerale e bohlokoa bakeng sa masapo le meno a matla (,).

Ho etsa hore kalafo ena e be monate le ho feta, eketsa litholoana le linate tse phetseng hantle.

10. Edamame

Edamame ke linaoa tse sa butsoang tse ka natefeloang ka mouoane, li phehiloe kapa li omisitsoe.

Li jere liprotheine tsa boleng bo holimo, tse thehiloeng limeleng. Ebile, liphuputso li bonts'a hore protheine e soya e khotsofatsa joalo ka protheine ea nama ea khomo ebile e ka thusa ho laola takatso ea lijo le ho theola boima ba 'mele (,).

11. Popcorn

Popcorn ke seneke se nang le phepo le se khotsofatsang bakeng sa mosebetsi o nang le fiber e ngata ebile o na le lik'hilojule tse tlase. Likopi tse peli (ligrama tse 16) tsa li-popcorn tse nang le moea li fana ka likhalori tse 62, ligrama tse 12 tsa carbs, ligrama tse 2 tsa fiber, le livithamine le liminerale tse 'maloa ().

Ho feta moo, e na le li-antioxidants tse bitsoang polyphenols tse ka thusang ho itšireletsa maemong a sa foleng, joalo ka lefu la pelo (,).

12. Cottage chisi le litholoana

Cottage chisi e nang le liprotheine le litholoana ke seneke se phetseng hantle se loketseng mosebetsi. E na le lik’hilojule tse fokolang empa e jere limatlafatsi. Senoelo sa 1/2 (ligrama tse 113) tsa chisi e nang le mafura a tlase e na le ligrama tse 12 tsa protheine le 10% ea DV bakeng sa calcium ka likhalori tse 80 feela).

U ka tlisa li-cottage chisi tse fanoeng esale pele hore li sebetse 'me u li phahamise ka litholoana, joalo ka monokotšoai o sehiloeng, le mohloli o mafura o phetseng hantle joalo ka peo ea mokopu.

13. Litlhapi tsa veggie tse besitsoeng

Li-chips tsa veggie tse besitsoeng kapa tse se nang metsi ke seneke se hahang se nang le shelefo. Leha ho le joalo, mefuta e meng e rekiloeng lebenkeleng e etsoa ka oli ea meroho, e kang canola kapa oli ea soya, 'me e na le litlatsetso tse sa hlokahaleng.

Ho iketsetsa li-chips tsa veggie ho u lumella ho laola metsoako eo u e sebelisang.

Khaola litapole tse tšesaane, li-beet, lihoete, zucchini kapa li-radishes ebe u li hlatsoa ka oli e nyenyane ea mohloaare. Bake holim'a pampiri ea ho baka e nang le mohala ka 225 ℉ (110 ℃) bakeng sa lihora tse ka bang 2.

14. Bohloa holim'a kutu

Bohloa bo holim'a lore ke bohobe bo bobebe bo entsoeng ka lithupa tsa celery, botoro ea matokomane le morara o omisitsoeng. Li na le mafura a phetseng hantle, liprotheine, le li-carb tse chesang butle tse ka u fang matla bakeng sa letsatsi la hau la mosebetsi (,,).

Ho feta moo, celery ke metsi haholo, e leng se etsang hore e tlatse lijo tsa khalori e tlase ().

15. Libolo tsa maiketsetso tsa maiketsetso

Libolo tsa matla hangata li entsoe ka oats, botoro ea linate, senotlolo, le lisebelisoa tse ling tse kang litholoana tse omisitsoeng le coconut.

Ho ipapisitse le metsoako, li na le faeba e ngata, mafura a phetseng hantle, protheine, le livithamine le liminerale tse 'maloa (,,).

Ho iketsetsa, kopanya kopi e le 'ngoe (li-gramme tse 80) tsa habore e tšetsoeng ka senoelo sa 1/2 (ligrama tse 128) tsa botoro ea matokomane, likhaba tse 2 (14 dikgerama) tsa peo ea folaxe, 1/4 senoelo (85 dikgerama) tsa mahe a linotši, le senoelo sa 1/4 (ligrama tse 45) tsa litsokotsane tse lefifi.

Rōlela likhaba tsa motsoako ka libolo tse boholo ba ho loma 'me u natefeloe ke pheko nakong eohle ea letsatsi la mosebetsi.

U ka fumana mefuta e meng e mengata ea diresepe tsa bolo inthaneteng kapa libukeng tse ikhethang.

16. Lipakete tsa oatmeal

Ho boloka lipakete tsa oatmeal tse hlakileng, tse sa tsoekere letsohong mosebetsing ke tsela e ntle ea ho lula u itokisitse ka ho ja lijo tse bobebe.

Phula ea oatmeal e na le matla a mangata a ho matlafatsa li-carbs le fiber e qhibilihang, e bonts'itsoeng ho thusa ho theola maemo a k'holeseterole le ho ntlafatsa bophelo bo botle ba pelo (,).

17. Lihoete le hummus

Hummus ke sopho e monate e entsoeng ka li-chickpeas, tahini, konofolo, oli ea mohloaare le lero la lemone tse tsamaeang hantle le lihoete.

Hummus e na le fiber, protheine le mafura a phetseng hantle, athe lihoete li laetsoe ka beta carotene, selelekela sa vithamine A 'meleng oa hau (,).

Ho ja lijo tse nang le beta carotene ho ka thusa ho matlafatsa boits'ireletso ba mmele le ho khothaletsa pono e nepahetseng le bophelo bo botle ba mahlo (33).

18. Linate tse koahetsoeng ka chokolete e lefifi

Linate tse koahetsoeng ke chokolete e lefifi ke sejo se matlafatsang, se monate seo u ka se thabelang ofising.

Haholo-holo, chokolete e lefifi e na le li-antioxidants tse ngata tse ka loantšang limolek'hule tse bitsoang li-radical tse sa lefelloeng tse senyang lisele ebile li hokahane le maloetse a fapaneng a sa foleng ().

Hape, linate li fana ka protheine le mafura a phetseng hantle a ka u thusang ho tlatsa ().

Batla lihlahisoa tse se nang tsoekere e kenyellelitsoeng 'me u sebelise chokolete e lefifi bonyane ka li-cocoa tsa 50%, kaha e na le li-antioxidants tse ngata ho feta mefuta e meng ().

19. Li-muffin tsa mahe tse phetoang

Li-muffin tsa mahe tse entsoeng ka mahe a otliloeng, li-veggies le chisi ke lijo tse phetseng hantle tse ntseng li le teng.

Mahe a tletse liprotheine tsa boleng bo holimo le livithamini le liminerale tse ngata. Ebile, lehe le le leng le fana ka 20% ea DV bakeng sa choline, phepo ea bohlokoa bakeng sa boko ba hau (,).

Ho iketsetsa li-muffin tsa mahe, kopanya mahe a tala a otliloeng le meroho e halikiloeng le chisi e halikiloeng. Tšela motsoako ka lithini tsa 'muffin tse tlotsitsoeng ebe u li chesa ka 375 ℉ (190 ℃) metsotso e 15-20.

Ho pheta 'muffin ea mahe mosebetsing, e behe ka microwave metsotsoana e 60-90 kapa ho fihlela e futhumetse.

20. Clementines le lialmonde

Clementines le lialmonde ke lijo tse peli tse phetseng hantle tseo u ka li jang habonolo mosebetsing ha u ja lijo tse bobebe tsa motšehare oa mantsiboea.

Hammoho li fana ka tekano e nepahetseng ea fiber, protheine le mafura a phetseng hantle a ka u thusang hore u lule u tletse nako e telele ho feta clementine u le mong (,).

Ho feta moo, 1 clementine (74 grams) e na le hoo e ka bang 60% ea DV bakeng sa vithamine C, vithamine ea bohlokoa bakeng sa lisele tse sebetsang, pholiso ea maqeba le boits'ireletso ba mmele (, 40).

21. Chisi ea khoele

Chisi ea khoele ke seneke se bobebe se tletseng limatlafatsi tse molemo.

Chisi e le 'ngoe ea khoele (ligrama tse 28) e na le likhalori tse 80, ligrama tse 6 tsa protheine, le 15% ea DV ea calcium. Ho ja lijo tse nang le likhalori tse tlase tse nang le liprotheine tse ngata ho ka u thusa ho u tlatsa, ha fokotsa ho ja k'halori ka kakaretso le ho thusa ho theola boima ba 'mele (,).

22. Li-cashews tse tšetsoeng linōko

Li-cashews tse tšetsoeng linoko li etsa senate se nang le phepo e ntle. Li na le mafura a phetseng hantle pelong, hammoho le livithamini le liminerale. Ho feta moo, linate tsena li ruile li-antioxidants lutein le zeaxanthin tse bohlokoa bakeng sa ts'ebetso e nepahetseng ea mahlo (,).

Ebile, ho kenella haholo ha lutein le zeaxanthin ho hokahantsoe le kotsi e tlase ea ho senyeha ha macular ho amanang le lilemo (AMD) ().

Ho etsa pheko ena e monate, lahlela likhase tse tala ka oli ea mohloaare, kumine, phofo le ginger. A hasanye holim'a pampiri e koahetsoeng ebe o pheha ka ontong ka 325 ℉ (165 ℃) metsotso e 12-15.

U ka reka mabokose a linoko mabenkeleng le inthaneteng. E-ba le bonnete ba hore o khetha mefuta e fapaneng e sebelisang lisebelisoa tse fokolang, tsa tlhaho.

23. Li-roll le li-cheese tsa Turkey

Turkey le li-roll roll li bonolo ebile li na le li-protein tse ngata.

Turkey ke mohloli o ruileng oa livithamini le liminerale tse ngata, haholo vithamine B6, phepo e bohlokoa molemong oa tlhahiso ea matla. Hape, chisi e laetsoe ka limatlafatsi tsa bohlokoa, ho kenyelletsa calcium le vithamine D (, 46).

24. Salmone e tsubang ho batho ba sebetsang ka lijo-thollo

Salmon e tsubang ke seneke se nang le phepo e ngata se nang le liprotheine le omega-3 fatty acids tse sebetsang joalo ka li-anti-inflammatories tse matla ebile li ka thusa ho fokotsa menyetla ea maemo a kang lefu la pelo le khatello ea maikutlo (,,).

Banyalani ba tsuba saalmon ka liperesente tse 100 tsa lijo-thollo kapa raese e sootho bakeng sa bohobe bo bobebe ba mosebetsi.

25. Lijo tse bobebe tsa leoatle

Lijo tse bobebe tsa majoeng a leoatle ke lisekoere tsa crispy tse sehiloeng ka maqephe a majoe a leoatle a omisitsoeng le a nokiloeng ka letsoai.

Li na le lik’hilojule tse tlaase ebile li na le iodine e ngata haholo, e leng liminerale tse bohlokoa bakeng sa bophelo bo botle ba qoqotho ().

U ka reka lijo tse bobebe tsa leoatleng sebakeng sa heno kapa inthaneteng. Batla mefuta e sa tsoakoang e nang le metsoako e fokolang, joalo ka lehola la leoatle, oli ea mohloaare le letsoai.

26. Avocado holim'a toast ea hlama e bolila

Avocado ka toast ea tomoso ke seneke se phetseng hantle seo u ka se etsang mosebetsing. Sourdough e entsoe ka ts'ebetso ea beliso mme e kanna ea ba le thepa e ts'oanang le ea pre- le probiotic ().

Li-prebiotic ke likhoele tse sa silang tse fepang mala a hau, athe li-probiotic ke tsona tse khothalletsang bophelo ba libaktheria. Ba sebetsa 'moho ho khothaletsa bophelo bo botle ba' mele le tšilo ea lijo ().

Ho eketsa avocado ho toast ea hlama e bolila ho tlatsetsa fiber le mafura a phetseng hantle ho etsa seneke se tlatsang.

27. Mahe a phehiloeng ka thata

Mahe a phehiloeng ka thata ke e 'ngoe ea lijonyana tse bonolo le tse matlafatsang ka ho fetisisa.

Ebile, mahe a na le palo e nyane ea phepo e ngoe le e ngoe eo o e hlokang. Lehe le le leng le leholo (ligrama tse 50) le paka ligrama tse 6 tsa protheine, ntle le tšepe, calcium, choline le livithamini A, B6, B12, le D, hara limatlafatsi tse ling ().

28. Brie le morara

Brie chisi le morara ke senoko se monate se bobebe seo ho leng bonolo ho se lokisetsa.

Morara o na le fiber e ngata, potasiamo le vithamine B6, ha brie e na le liprotheine, mafura le livithamini A le B12. Ho li ja hammoho ho fana ka teka-tekano ea li-carbs, liprotheine le mafura tse ka u thusang hore u be le matla le botlalo (,).

29. Peo ea mokopu e halikiloeng

Peo e halikiloeng ea mokopu ke seneke se jeoang habonolo le shelefo seo u ka se bolokang tafoleng ea hau.

Senoelo se le seng sa 1/4 (ligrama tse 30) tsa peo ea mokopu se na le likhalori tse 180, ligrama tse 3 tsa fiber, 15% ea DV bakeng sa tšepe le ligrama tse 14 tsa ho tlatsa mafura, ao bongata ba ona bo tsoang mafura a sa pheleng hantle. Li boetse li phahame haholo-holo ka liminerale tse matlafatsang boits'ireletso ba mmele (,,).

Ho etsa peo ea mokopu e halikiloeng, lahlela peo e tala ka oli ea mohloaare le letsoai la leoatle. Li behe holim'a pampiri ea ho baka ebe o chesa metsotso e 45 ho 300 ℉ (150 ℃).

30. Makhapetla a yogurt a hoammeng

Makhapetla a yogurt a hoammeng ke pheko e khathollang e entsoeng ka yogurt e hlakileng ea Greek le litholoana tse ncha, tse kang blueberries, tseo u ka li bolokang ka sehatsetsing sa hau sa mosebetsi.

E ruile ka protheine, faeba, calcium, le limatlafatsi tse ling tse 'maloa. Hape, ho fapana le yoghurt e nang le leqhoa kapa ice cream, makhapetla a yoghurt a entsoeng ka maiketsetso ha a na tsoekere e eketsehileng (,).

E le ho etsa pheko ena e monate, kopanya yogurt e hlakileng ea Greek le li-blueberries kapa fragole ebe o e hasanya holim'a pampiri ea ho baka e nang le boka ba boka kapa letlalo. Fetisetsa sehatsetsing metsotso e 30 kapa ho fihlela ho bata ho lekana hore se robehe.

31. Smoothie e tala

Ho tlisa li-smoothies tse tala ho sebetsa ke tsela e bonolo ea ho natefeloa ke seneke se nang le phepo ha u ntse u tsamaea.

U ka li etsa ka sipinake, libanana tse nang le serame, palo ea botoro ea linate, phofo ea protheine, le lebese la semela kapa la khomo. Sena se fana ka tekano e nepahetseng ea fiber, protheine le mafura a phetseng hantle, ho etsa hore smoothie ea hau e be kalafo e tlatsang (,,,).

32. Phoka ea Chia

Chia pudding hangata e entsoe ka peo ea chia, lebese, vanilla, litholoana le senate.

Peo ea Chia e na le phepo e makatsang ebile e na le mafura a mangata a omega-3, fiber, tšepe le calcium. Ebile, likhaba tsa khaba tse 2 (35 grams) tsa peo ea chia li fana ka 16% ea DV ea calcium le 32% ea DV bakeng sa fiber ().

Liphuputso tse ling ho batho li fana ka maikutlo a hore ho eketsa peo ea chia lijong tsa hau tsa hoseng ho ka thusa ho eketsa maikutlo a botlalo le ho fokotsa ho ja khalori, ho ka thusang ho theola boima ba 'mele ().

Ho etsa chia pudding, kopanya likhaba tsa khaba tse tharo (ligrama tse 40) tsa peo ea chia le kopi e le 'ngoe (240 ml) ea lebese ka nkho ea khalase. Kenya litholoana tse halikiloeng, peo ea mokopu, sirapo ea maple, le tlhahiso ea vanilla. E ke e lule firiji ka bosiu bo le bong ebe ee tšoara ha u ea mosebetsing hoseng.

O ka reka peo ea chia lisuphamaketeng tse ngata kapa inthaneteng.

33. Mekoallo ea maiketsetso ea liprotheine

Li-protein tse rekiloeng mabenkeleng hangata li laeloa tsoekere e eketsehileng, leha mefuta e hahang e nang le metsoako e fokolang e fumaneha hape.

Haeba u batla taolo e felletseng mabapi le se ka har'a protheine ea hau, iketsetse lisebelisoa tse phetseng hantle joalo ka lipeo, linate, li-butter, linate tsa coconut le litholoana tse omisitsoeng.

Eketsa monate oa tlhaho ka sira ea maple kapa mahe a linotši.

U ka fumana lipepepe tse ngata marang-rang le libukeng tse khethehileng tsa ho pheha.

Ntlha ea bohlokoa

Ho ba le li-snacks tse phetseng hantle mosebetsing ke tsela e ntle ea ho lula u le matla le ho hlahisa litholoana.

Lijo tse bobebe tse lenaneng lena li bonolo ho li etsa, lia nkeha, li na le phepo, 'me li ka bolokoa tafoleng ea hau kapa ka kichineng ea mosebetsi.

Ka likhetho tse monate joalo, o ka lula habonolo phepong e nepahetseng lapeng, mosebetsing le tseleng.

E Ratoang Kajeno

Mokhoa oa ho itšireletsa hore o se ke oa utloa bohloko lihlopheng tsa boikoetliso ba sehlopha
Mokhoa Oa Bophelo

Mokhoa oa ho itšireletsa hore o se ke oa utloa bohloko lihlopheng tsa boikoetliso ba sehlopha

Ho na le bahlohlellet i ba babeli ba lihlopha t a boikoetli o ba ehlopha: morupeli ea o utumet ang ka thata ho feta kamoo o neng o ka et a haeba o ne o ikoetli a o le mong, le ehlopha a batho ba nang ...
Mosali enoa o hlalositse ka mokhoa o phethahetseng phapang lipakeng tsa ho ithata le boits'oaro ba mmele
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Motho e mong le e mong o na le tokelo ea ho rata letlalo leo a leng ho lona. Ke molaet a o motle oo bohle ba ka lumellanang ka oona, na? Empa ICYDK, ho ithata le ho ikoetli a 'meleng ha ho tšoane....