Ke hobane'ng ha 'mè ea anyesang a hloka ho latela menu ea hae?
Ho etsa bonnete ba hore lijo tsa hau nakong ea ho anyesa li lumellana le mekhoa e amohelehang, ho hlokahala hore u utloisise hore lihlahisoa tse kenyelletsoeng ho tsona li lokela ho fana ka:
- Ho khotsofatsa ka botlalo litlhoko tsa bophelo tsa 'mè ea anyesang ka limatlafatsi tsa bohlokoa le tse matla.
- Ho fumanoa likarolo tse eketsehileng tsa divithamine le litlhaloso tsa mohopolo, hammoho le ho tsosolosoa ha motlakase, e leng se tiisang ho hlahisa lebese ka kakaretso ea lijo tse nang le phepo e lekaneng.
Haeba lesea le tloaetse ho colic, li-bloating kapa li-allergen, menyetla ha e kenye lijana tse nang le li-allergen le lijo tse nang le lintho tse halefisang mucosa ea masapo. Ka hona, tabeng ena, phepo ea mosali nakong ea ho anyesa e akarelletsa ho hana:
- motsoako;
- tamati;
- caviar le lihlahisoa tse tsuba;
- lijo tse nang le makoti;
- liphaenapole le litholoana tse ling tse sa tloaelehang;
- tsokolate;
- fragole;
- kofi le cocoa;
- mahe, litlhapi, li-soya, limela tse nang le liprotheine tsa linaheng tse ling, tse khonang ho senya sesole sa 'mele sa crumbs;
- mefuta e khubelu ea liapole.
Leha ho le joalo, haeba u lekile lihlahisoa tse ka holimo 'me lesea le se na tšusumetso e mpe, li ka kenngoa butle-butle lijong tsa' mè nakong ea ho anyesa.
Ho nepahetse hakae ho etsa menu, haeba u fepa ngoana?
U se ke ua nahana hore haeba lesea le hlahile, u tla ja feela breadcrumbs le bohobe ea buckwheat. Haeba sefahleho se ikutloa hantle, ipata ka monate o kang:
- nama (mebutlanyana, likoekoe, nama ea likhomo, veal, kana);
- peō ea lijo-thollo (koro, poone, oatmeal, buckwheat, raese e lokela ho jeoa ka hloko, e ka baka pherekano);
- lihlahisoa tsa lebese le bolila - ntlo ea kottage, yogurt, kefir, lebese le besitsoeng (bohobe bo phehiloeng hantle);
- tlhapi e phehiloeng kapa e phehiloeng;
- likoekoe mahe;
- li thata, li-cheesy cheeses;
- bohobe, bo phehiloeng kapa bo lema meroho;
- bohobe bo bohlooho, bohobe le ho tlatsoa ha sebone kapa bohobe bo omeletseng;
- dill le parsley;
- liapole tse behiloeng;
- sopho (eseng ka moro).
Hape, ho ea ka litlhahiso tsa litsebi, phepo ea 'mè nakong ea ho anyesa ke ntho e sa utloahaleng ntle le ho noa ho hongata : lino tsa litholoana le li-berries tsa monokotšoai le litholoana tse omisitsoeng, tee ea chamomile kapa linden, moro oa likhahla tsa naha, tee e tala - u se ke ua itšetleha ka tšebeliso ea tsona.
Lijo tsa 'Mè nakong ea ho anyesa, tse entsoeng ka khoeli
Matsatsing a pele a leshome ka mor'a ho tsoaloa, o lokela ho ba hlokolosi ka lijo tsa hau tse ratoang le ho khomarela lijo tse thata . Nakong ena, lesea le sa tsoa tsoaloa le ikamahanya le bophelo ka ntle ho pōpelo ea 'm'ae, kahoo lingaka li khothalletsa mokhoa o latelang oa lijo ha o anyesa:
- Bakeng sa lijo tsa hoseng le tsa lijo tsa motšehare, ho na le oatmeal, buckwheat, poone kapa koro.
- Motšehare oa mantsiboea, iketsetse sopho e entsoeng ka letsoho le setopo sa nama e omeletseng.
- O ka kenyelletsa lijo ka limela tse sa boleloang kapa botoro (e seng ka holimo ho 15 g ka letsatsi).
- Noa ka hohle kamoo ho ka khonehang metsi a hloekileng, a tšela tee e fokolang.
Libeke tse 'maloa ka mor'a hore li-crumbs li hlahe, e se e le tumello ea ho ja litapole tse phehiloeng kapa tse halikiloeng, bohobe bo bofubelu kapa bo-bran, lebese le bolileng bo nang le mafura, meroho e phehiloeng, e nang le steamed kapa e phehiloeng (cauliflower, broccoli, mokopu, onion, zucchini, lihoete).
Ho tloha likhoeling tse tharo, eketsa lijana tse kang litholoana tse sa tloaelehang tsa meroho le meroho, bonyane ka borsch e nang le bonyane ba tamati, nama, monokotsoai le tranelate e bolila, eseng tranelate e bolila (e seng fatter ho feta 15%). Kamora ho fihla leseling ka likhoeli tse tšeletseng, leka ho leka lijo tsa leoatle, konofolo le limela.