Nahana "ho leka-lekana"

Fumana lithuto tsa mantlha tsa lijo tsa mantsiboea ka ho fapana mehloli ea liprotheine (tlhapi, lijo tsa leoatleng, likhoho, mahe, nama, linaoa, ho kenyeletsoa tofu).

Nama kapa ntho e 'ngoe e lokelang ho ba teng lijong tsa hau bonyane habeli ka letsatsi. (Bakeng sa tlhaiso-leseling e batsi, bona faele ea rona "Matla a protheine").

Fella ka lipehelo. Etsa bonnete ba hore u na le meroho le litholoana lijong tsohle nako le nako, hammoho le sehlahisoa sa lijo-thollo se felletseng (= lijo-thollo kaofela). Lebese, kapa sebaka se sirelelitsoeng ka khalsiamo, se lokela ho hlahisa bonyane habeli lenaneong la letsatsi.

Etsa lethathamo la ho reka u nahanela phepelo ea lihlahisoa tsa selemo

Ka mohlala, u ka rata li-blueberries (= blueberries) tse ncha lehlabula 'me u khetha monokotšoai o nang le serame mariha. Nahana ka tholoana ena e nyane e tla khabisa lipoleiti tsa hau tsa lijo tse tsoekere 'me ke tholoana e ruileng ka ho fetisisa ho li-antioxidants, hammoho le prunes. O tla fumana boleng ba phepo le poloko ntle le ho etsa boitšisinyo ba tlholeho.

Boloka lijo tse u thusang: mabokose a litamati, tuna, lensisi, jj.

Fumana le ho boloka nako ea ho pheha, kamehla ka thabo

E etse mosebetsi oa lelapa, boiteko ba sehlopha!

Lokisetsa sopho ea lijo, ratatouille kapa sejana se seng se hoammeng habonolo pele ho nako. Nama pele ho hoama. Pheha lijo tse ling tsa mantsiboea ka ho li kopitsa, kapa le ka hararo, ho sebelisa lijo tse setseng lijong tsa hau tsa hoseng. Lijo tse fokolang haholo tseo u ka li rerang!

Ba hauhele lipepe tse bonolo, tse matlafatsang le tse potlakileng.