Emma Miller
Lijo tsa hoseng tse phetseng hantle li lokela ho fihlela litlhoko tse tharo tsa mantlha. E tlameha ho ba le phepo e nepahetseng, e khotsofatsang tlala ka lihora tse 4-6. Hangata, ena ke 30% ea lijo tsa letsatsi le letsatsi tsa khalori, ho latela Ngaka ea seteishene sa Telegraph e Pokothong.
Lijo tsa hoseng li lokela ho ba le limatlafatsi tsohle:
- liprotheine
- mafura,
- lik'habohaedreite tse liehang.
E lokela ho potlakela ho lokisetsa kapa ho pheha esale pele.
Seo u ka se jang hoseng ho tsoa ho lik'habohaedreite:
- lijo-thollo tse phehiloeng nako e telele.
- Lijo-thollo kapa bohobe bo bong bo phetseng hantle.
- Pasta e entsoeng ka koro ea durum kapa pasta ea lijo-thollo. Likhalori tse fumanoang ho tsona li tla ba le nako ea ho sebelisoa motšehare.
- Li-legumes, empa ka mor'a tsona, ho bohlokoa haholo ho noa metsi a lekaneng letsatsi lohle.
Ke protheine efe e ntle ka ho fetisisa eo u ka e jang hoseng?
Ho molemo ho khetha lijo tsa protheine-mafura bakeng sa lijo tsa hoseng. Linate, tlhapi e mafura, chisi e thata le ea cottage, offal, le mahe - tsena kaofela le tsona li na le palo e lekaneng ea protheine.
Mehloli e fokolang ea protheine e molemo ka ho fetisisa e setseng bakeng sa lijo tsa mantsiboea. Sena se sebetsa ho litlhapi tse se nang mafura, likhoho le turkey.
