Lijo ho eketsa ts'ebetso ea thobalano ea banna

Kakaretso ea likhalori tsa letsatsi le letsatsi ke 1704 Kcal.

Lijo tsena (haholo-holo, mokhoa oa phepo e nepahetseng) li etselitsoe ho tiisa bophelo ba thobalano ho banna ntle le ts'ebeliso ea lithethefatsi, empa feela ka lebaka la lijo tse hlophisitsoeng hantle.

Lijo ke letoto la likhothaletso tse thusang ho matlafatsa bophelo ba 'mele le mokhatlo oa phepo e nepahetseng:

1. Fokotsa tšebeliso ea kofi le joala ka mokhoa leha e le ofe - leka ho li nkela sebaka ka tee e tala kapa metsi a tloaelehileng a tsitsitseng.
2. Hape, fokotsa kapa u tlohele ho tsuba ka ho feletseng (ho phaella moo, sena se tla ama bophelo bo botle ka kakaretso).
3. Litholoana le meroho ka bobeli li tlameha ho ba teng lijong tsa letsatsi le letsatsi.
4. Fokotsa ka hohle kamoo ho ka khonehang palo ea mefuta eohle ea linoko le linoko tse susumetsang takatso ea lijo (lisoso, ketchups, jj.).
5. Leka ho fokotsa palo ea lijo tse halikiloeng - ho loketse ho li tlola ka ho felletseng ebe o ja feela lijo tse phehiloeng (tse phehiloeng hantle).
6. Hopola hore maele a tsebahalang haholo - letsoai le tsoekere ke lira tsa batho - 'me li fokotsa tšebeliso ea tsona.
7. Fokotsa kapa u felise ka ho felletseng lijo tsa makotikoting - ja tse ncha feela - hoo e batlang e le lijo tsohle tse theolang boima ba 'mele li khothaletsa sena ka matla.
8. Banna ba bangata ha ba je lihlahisoa tsa lebese tse lomositsoeng - sena se fosahetse - ba hloka ho kenngoa lijong tsa letsatsi le letsatsi ho eketsa liketso tsa thobalano ntle le ho hlōleha.
9. Hoa hlokahala ho fokotsa tšebeliso ea nama le lihlahisoa tsa nama tse nang le mafura a mangata (nama ea kolobe, konyana, joalo-joalo) molemong oa likhoho (khoho, likoekoe, joalo-joalo) le litlhapi (lijo tsa leoatleng). 'Me u leke ho li sebelisa feela halofo ea pele ea letsatsi (ho molemo bakeng sa lijo tsa hoseng).

Litlhahiso tsena tse bonolo qetellong li tla lebisa sephethong se setle. Ntle le moo, boiketlo ba hau ka kakaretso bo tla ntlafala letsatsi ka leng.

Ehlile, motho a ke ke a hloleha ho hlokomela litlamorao tse ntle tsa likhothaletso tsena ho bophelo bo botle ba 'mele ka kakaretso.