Kashi e kenyelelitsoe lethathamong la lihlahisoa tse lumelletsoeng ho fokotsa boima, kahoo u ka leka ho li sebelisa ha u ja. Ho khetha mokhoa ona ho kgothaletswa ho batho ba ratang poro, ba thabisang ka tshebediso ya bona.
Ja ka li-porridges matsatsi a 7
E le hore ka tsela e fapaneng e fapane le lijo, ha ho kgothaletswe ho ja mofuta o le mong feela oa lijo-thollo, kaha ho thata haholo ho boloka lijo tse joalo, 'me phello e ke ke ea e-ba ntle haholo.
Tšebeliso ea lijo tsa lijo-thollo bakeng sa beke ke hore ha e le hantle lijo-thollo li na le lik'habohaedreite tse rarahaneng, tse hahiloeng ka nako e telele, ho boloka boikutlo ba ho satiety, ntle le ho ntša kotsi. Ho boetse ho na le lihlahisoa tse joalo tse fiber, tse hloekisang tšebetso ea lijo le ho ntlafatsa tsamaiso ea lijo. Sejo se seng le se seng se na le li-vithamine le liminerale tse ikhethang tse bohlokoa bakeng sa ho boloka bophelo bo botle.
Melao ea lijo tse atlehang ka ho fetisisa li-porridges:
- Pele o sebelisa mokhoa ona oa ho theola boima ba 'mele, ho kgothaletswa hore o hloekise mala a nang le eneme.
- Kashi nakong ea lijo li lokela ho fetoha letsatsi le leng le le leng. E le hore na ba tla ea hokae, iketsetse qeto.
- Ho lokisetsa pariki ho hlokahala bosiu bo le bong ka metsotso e 5. U se ke ua eketsa tsoekere, letsoai le oli. Sebelisa maemo a latelang: 1 tbsp. lijo-thollo li hloka 3 tbsp. metsi. Letlapa le khabisitsoeng le lokela ho koaheloa ka ntho e futhumetseng mme e tlohe bosiung bo bong.
- Letsatsi le leng le le leng ka ho hloka mpa ho hloka ho noa 1 tbsp. metsi. Ka mor'a moo, ho na le lijo tsa hoseng, tse nang le porridge le meroho, 1 tbsp. litholoana tsa kefir le unsweetened.
- Nakong ea letsatsi u hloka ho ja poro, empa ka chelete e fokolang ho khotsofatsa tlala.
Sebelisa mefuta e sa tšoaneng ea lijo-thollo, mohlala, oatmeal, raese, buckwheat , nyalothe, joalo-joalo. Ho fokotsa mosebetsi oa tsamaiso ea lijo le ho tšehetsa mokhoa oa ho theola boima ba 'mele, u se ke ua lebala ho noa bonyane lilithara tse 2 tsa metsi ka letsatsi, kaha ho ka' na ha e-ba le pherekano. E-s'o be le bonnete ba ho kena lipapaling.