Malebela a 7 bakeng sa ho reka hantle (le ho theola boima ba 'mele)

Litaba

• 1. Lenane la mabenkele
• 2. Ja pele u tsamaea
• 3. Qoba ho nka bana ba hao
• 4. Bala lengolo
• 5. Khetha lihlahisoa tse ncha
• 6. Leka lihlahisoa tse ncha
• 7. Qoba lipompong, hoamisoa le ho sebetsoa

Ho reka hantle 'marakeng' me u khomarele seo u se jang, ho bohlokoa ho latela malebela a joalo ka ho nka lenane la mabenkeleng, ho khetha lihlahisoa tse ncha le ho qoba ho reka lijo tse hoammeng.

Ntle le moo, ho etsa likhetho tse ntle le ho boloka qetellong ea khoeli, o lokela ho latela lipapatso tsa suphamakete mme o qobe ho reka ka bongata ho boloka lihlahisoa tsa lapeng, haholoholo tseo o sa li sebeliseng khafetsa kapa tse senyehang kapele , joalo ka lisoso le li yogur tse khethehileng.

Malebela ke ana a 7 a ho etsa liqeto tse nepahetseng ha u reka.

1. Lenane la mabenkele

Ho etsa lenane la mabenkele ke ntlha e tsebahalang, empa ke batho ba 'maloa ba e latelang. Ntle le ho qoba ho lebala, lenane le bohlokoa ho shebana le lihlahisoa tse hlileng li hlokahalang le tse etselitsoeng ho boloka phepo e nepahetseng.

Ntle le ho nka lenane lena, motho o lokela ho loanela ho reka feela lihlahisoa tse reriloeng, a hanele moleko oa ho phekola, leha li rekisoa.

2. Ja pele u tsamaea

Ho ja pele u ea lebenkeleng ho thusa ho qoba ho reka ho bakoang ke tlala, hoo hangata ho susumetsang motho ho khetha lihlahisoa tse monate, tse nang le tsoekere le mafura.

Kahoo, sepheo ke ho ea mabenkeleng kamora ho ja haholo, joalo ka lijo tsa mots'eare kapa lijo tsa mantsiboea, tse tlisang moea o khotsofatsang le ho boloka tlala e le hole.

3. Qoba ho nka bana ba hao

Bana ba etsa lintho ka lepotlapotla 'me ha ba khone ho laola litakatso tsa bona, ba baka batsoali ho ea le lihlahisoa tse sa reroang le tse sa tsamaeeng hantle hae.

Kahoo, ho reka ntle le bana ba banyenyane ho thusa ho boloka chelete mme ho kenya letsoho ho li fepeng hantle le bona, hobane ha feela ho ne ho ka etsoa likhetho tse ntle ka lebenkeleng, ba tla ja ba phetse hantle.

4. Bala lengolo

Le ha ho bonahala ho le thata qalong, ho bala lengolo la lijo ho bonolo ebile ho etsa hore ho be bonolo ho khetha sehlahisoa se setle ka ho fetisisa.Bakeng sa ho lekola, motho o tlameha hore a shebe boholo ba mafura, tsoekere le sodium ho li-labels, a bapisa lihlahisoa tsa mofuta o tšoanang ebe o khetha e nang le limatlafatsi tse fokolang. Mona ke mokhoa oa ho bala mangolo a lijo ho etsa khetho e nepahetseng videong ena:

5. Khetha lihlahisoa tse ncha

Ho khetha lihlahisoa tse ncha tse senyehang kapele, joalo ka litholoana, meroho, chisi tse tšoeu le li yogur tsa tlhaho, ke ntlha e thusang ho fokotsa ts'ebeliso ea li-preservatives, lidae le lisebelisoa tseo indasteri e li sebelisang ho eketsa nako ea lijo le tse bakang ho ruruha. le ho boloka metsi.

Ntle le moo, lihlahisoa tse ncha li na le livithamini le liminerale tse phahameng haholo, limatlafatsi tse hlokahalang ho boloka metabolism e sebetsa le ho rata ho theola boima ba 'mele.

6. Leka lihlahisoa tse ncha

Ho tlohela sebaka sa boiketlo le ho leka lihlahisoa tse ncha tsa tlhaho le tse felletseng ho thusa ho fapana lijo le ho tlisa limatlafatsi tse ngata lijong.

Ka phetoho mekhoeng ea ho ja, lijo tse phetseng hantle li ba ntle ka tlhaho, empa ho thusa ts'ebetsong ena, sepheo sa ho reka lijo tse ncha tse phetseng hantle bonyane hang ka khoeli se lokela ho beoa.

7. Qoba lipompong, hoamisoa le ho sebetsoa

Qoba ho reka lintho tse tsoekere, tse hoammeng le tse sebetsitsoeng joalo ka bacon, boroso, boroso, meroho ea nama e halikiloeng le lijo tse seng li lokisitsoe ka serame, ho nolofaletsa ho boloka lijo li le hae.

Monyetla o moholo ke taolo e betere ea se jeoang hampe, hobane haeba ho se na lijo tse nang le tsoekere le mafura hae, ho ba bonolo ho li hanela ha takatso e oela. Bona malebela a 3 a ho fokotsa ts'ebeliso ea tsoekere.