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Ho fokotsa boima ba 'mele, ho theola boima ba' mele, ho theola boima ba 'mele. Ke sohle seo batho ba se nahanang kapa ba bolelloang ba sa phetse hore se nepahetse. Leha ho le joalo, ho na le lintho tse ling tseo re hlokang ho li amohela.
Bophelo ba rona bo bohlokoa haholo, ka hona, haeba motho a le motenya kapa a nonne haholo, ke nako ea hore ba qale ho nahana ho lahleheloa ke mafura a 'mele le ho phela hantle le ho phela hantle' meleng.
Ho na le mekhoa e mengata ea ho boloka bophelo bo botle ba 'mele boholo ba bona e tlameha ebe o ile a bo utloa khafetsa ho tsoa ho metsoalle, lelapa, botho ba inthanete le li-blog.
Taba ea mantlha ke ho boloka phepo e nepahetseng, ho kenyeletsoa mefuta eohle ea limatlafatsi ka bongata bo fapaneng. Taba ea bobeli ke ho ikoetlisa, ekaba yoga, ho ikoetlisetsa boikoetliso bo haufi kapa ho bapala papali ea mofuta ofe kapa ofe. Taba ea boraro ke ho etsa lino-mapholi tse entsoeng ka maiketsetso le maro ho u tlatsa le ho u thusa ho theola boima ba 'mele le mafura a' mele kapele le kapele.
Seno se seng se joalo se iketselitsoeng se thusang ho chesa mafura a 'mele haholo ke motsoako oa metsi oa harese. Joale, o tlameha hore ebe o ntse o ipotsa hore na e thusa joang ho fokotsa boima ba 'mele? Mokhoa oa ho etsa motsoako oo? E sebetsa hakae? Re mona ho u fa likarabo tsohle tse amanang le lipotso tseo u nang le tsona ka seno sena. Ha re keneng hantle ho eona.
Harese ke lijo-thollo tse ntseng li tsebahala mehleng ea morao tjena ka lebaka la melemo e mengata eo e nang le eona le limatlafatsi tseo e nang le tsona. Harese e na le litlheferetsi tsa phepo, livithamini le liminerale tse sa fumanoeng lithorong tse ntlafalitsoeng.
Ha re nahana ka palo ea limatlafatsi lijo-thollo tse felletseng (haholo-holo harese) e na le ha e bapisoa le bo-mphato ba bona bo ntlafalitsoeng, ha ho makatse hore harese e thusa ho fokotsa menyetla ea mafu a pelo, lefu la tsoekere, khatello ea mali, botenya le mathata a mang a mangata a sa foleng a bophelo bo botle.
Leha ho le joalo, ho phahama ha harese ho tuma e le lijo-thollo tse felletseng le lijo tse jeoang haholo-holo ke melemo ea bophelo bo botle ba 'mele. Joalokaha ho boletsoe pejana, harese e na le likhoele tsa phepo e sebetsang e le 'moemeli oa bongata' tsamaisong ea tšilo ea lijo 'me e thusa haholo ts'ebetsong ea boima ba' mele.
Ho feta moo, fiber ea lijo e boetse e eketsa ho khotsofatsa le ho fokotsa takatso ea lijo, ka hona e fokotsa kakaretso ea khalori ea motho.
O ka ja harese ka mekhoa e mengata eo u ka e phehang ebe o e kenya ka sopho ea hau kapa meroho, o etsa casserole, empa ho molemo ha o ka e kenya ka metsing le ho noa metsi a harese. E thusa ho theola boima ba 'mele joalo ka ha ho letho le leng.
Metsi a harese a ntša chefo e tsoang 'meleng oa rona, e theola k'holeseterole le khatello ea mali' meleng oa rona mme e bile e thusa mathata a amanang le ts'ilo ea lijo ho e etsa e 'ngoe ea lino tse molemohali bakeng sa tahlehelo ea boima ba' mele le e 'ngoe ea litsela tse bonolo le tse makatsang tsa ho ja harese.
U ka Lokisa Metsi a Harese Joang?
Pele ho tsohle, ho molemo ha motho a lokisa metsi a harese hae, ho tloha qalong. Ha se rekoa ka ntle, seno se kanna sa tlala tsoekere le lintho tse bolokang, tse neng li ke ke tsa thusa ho fokotsa boima ba 'mele. Ka hona, ena ke tsela e bonolo ka ho fetisisa eo motho a ka lokisang metsi a harese hae:
1. Pheha 1 kg ea liperela tsa harese ho fihlela li le bonolo. Etsa bonnete ba hore o eketsa karolelano ea 3: 1, metsi: harese.
2. Kamora hore metsi a belisoe, ua sefa ebe u bokella karoloana eo. Ana ke metsi a hau a harese mme o jeoa hantle ntle le ho eketsa tsoekere.
3. Leha ho le joalo, haeba u sa khone ho nka tatso ho hang u ka ea bakeng sa khetho e phetseng hantle ka ho eketsa lero le entsoeng ka lamunu kapa lero la lemone.
4. U ka eketsa tsoekere e sootho ho e natefisa, empa u qobe ha u khona.
5. E ke e pholile ka sehatsetsing ebe oa e noa.
Harese ha e hloke lintho tse sireletsang motho hore li lule nako e telele. Metsi a harese a ka lula nako e telele, ha likhaba tsa harese ka botsona li ka nka selemo sehatsetsing habonolo.
Hore metsi a harese a thuse ho fokotsa boima ba 'mele, motho o lokela ho ba le ona bonyane makhetlo a mararo ka letsatsi, haholo hora pele ho lijo tsa hoseng, lijo tsa mots'eare le lijo tsa mantsiboea kaha a fokotsa takatso ea lijo' me ka hona re qetella re ja hanyane ha re ntse re khotše, re fokotsa khalori ea rona.
E boetse e na le melemo e meng ea bophelo bo botle eo re buileng ka eona kaholimo ho etsa metsi a harese se seng sa lino tseo motho a lokelang ho li noa leha sepheo sa bona sa mantlha e se ho theola boima ba 'mele.
Ntle le hore e ntle bakeng sa ho theola boima ba 'mele e boetse e theola khatello ea mali mme e thusa ho e boloka e na le potasiamo, magnesium le calcium e sa thuseng feela ho theola maemo a sodium' meleng empa hape e netefalitsoe e le molemo bakeng sa ho theola mali a motho khatello.
Ha e nka hore e na le calcium le magnesium hammoho le iron, manganese, phosphorus le zinc, e thusa ho theheng masapo le ho boloka sebopeho sa masapo.
E boetse e hlokomela lipelo tsa rona mme e fokotsa likotsi ho eona kaha e na le faeba ea lijo, k'holeseterole e sa tsotelleng, potasiamo le folate kaofela e leng limatlafatsi tse thusang ho boloka pelo ea motho e phetse hantle, haholo-holo fiber e teng haholo ka harese mme e fokotsa k'holeseterole maemo 'meleng le mali, ka hona ho hlokomela lipelo tsa rona.
Kaha joale ho se ho builoe, harese e na le fiber e jang lijo e fokotsang maemo a k'holeseterole, boholo ba lona le tlameha ho tseba hore ho fokotsa k'holeseterole ha ho bolele feela pelo e phetseng hantle, hape ho bolela 'mele o phetseng hantle ka hona ho theola boima ba' mele.
Ho feta moo, metsi a harese a tloaetse ho ntša chefo 'meleng ea rona mme a tsejoa ka ho ntlafatsa tšilo ea lijo. E 'ngoe ea litsela tse tsebahalang haholo tsa ho fokotsa boima ba' mele ke ho ntša chefo 'meleng oa rona mme ke sona seo harese e tsejoang ka sona.
Ho feta moo, joalo ka ha ho boletsoe kaholimo e boloka motho a khathetse mme e fokotsa bohloko ba tlala, ka hona, e fokotsa ho ja ha khalori, maemo a k'holeseterole le ho ntša chefo. Ke mofuta o mong oa thekiso, o etsang hore metsi a harese a be betere ho feta seno se seng hobane e le lintho tse tharo tse kholo tse hlokahalang bakeng sa ho theola boima ba 'mele ntle le ho eketsa ntho efe kapa efe e jeoang ho ona.
Ka hona, metsi a harese mohlomong a betere ho feta lero kapa seno sefe kapa sefe hobane:
1. Ha e hloke ho eketsa eng kapa eng ntle le harese le metsi
2. E thusa ka ho feta feela boima ba 'mele. E ntle ho batho ba nang le lefu la tsoekere, batho ba kotsing ea mafu a pelo, khatello ea mali esita le mofetše.
3. E boetse e phekola tšoaetso ea mosese.
4. E ntša chefo e tsoang liphio tsa rona mme e re thusa ts'ebetsong ea rona ea ho sila lijo.
5. Mohlomong ke seno se molemohali ebile se bobebe bakeng sa ho theola boima ba 'mele.
6. E tletse mefuta eohle ea limatlafatsi.
Metsi a harese, ka hona, a bonahala e le karolo e le 'ngoe ea bajalefa ba bophelo bo botle. Kahoo, metsi a harese a bonahala e le tharollo e molemohali mathateng a rona a mangata le ho ea ho eena, ho hlokomela bophelo ba rona bo botle.
Re fana ka maikutlo a hore kenyelletsa metsi a harese lijong tsa hau letsatsi le letsatsi bakeng sa bophelo bo monate le bo phetseng hantle!
