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Ka linako tse ling, ho thata ho fetisa mokhahlelo oa kamora lijo tsa mots'eare ka ofising ntle le ho robala. Hobane'ng re ikutloa re otsela? Lintho tse ngata li bapala karolo. Boleng ba boroko ba hau bosiung bo fetileng, bophelo ba hau ka kakaretso, ts'oaetso ea hau ea tsoekere, matla a hau le matla a lijo tsa mots'eare. E 'ngoe le e' ngoe ea tsona e ka etsa hore u ikutloe u otsela.
Hape Bala: Melemo ea bophelo bo botle ba Upma
Ka kakaretso, boholo ba rona re ja raese, roti, chapati, parota, lisamentjhisi, li-burger, li-pizza le lijo tse ling tsa lijo tsa mots'eare. Ho thoe'ng ka ho leka lijo tsa mots'eare tse fapaneng? Ke lijo tsa mots'eare life tse ntle ho qoba boroko? Taba ea pele, ho molemo ho qoba lijo tsa mots'eare tse boima hobane li ka baka ho otsela.
Hape, leka ho fokotsa palo ea hau ea carb lijo tsa mots'eare. Empa u se ke oa qoba ho ja li-carb u li hloka. Fana ka phepelo ea carb ea hau ka nako e ngoe empa eseng nako ea lijo tsa mots'eare. Le ha ho fokotsa boholo ba karolo ea hau lijong tsa mots'eare ho thusa hanyane, o seke oa lebala ho eketsa boholo ba karolo ea hau lijong tse ling tsa letsatsi. Ho seng joalo, u ka 'na ua ikutloa eka u tingoa.
Hape Bala: Lijo tse sa lokelang ho jeoa hoseng
Joale, mona ke maikutlo a mang a lijo tsa mots'eare ao u ka a lekang. Tsena li bobebe haholo ebile li bonolo ho sileha lijo. Empa li ke ke tsa khotsofatsa tlala ea hau. Ka hona, ja ho hong ho boima bakeng sa lijo tsa hoseng kapa tsa mantsiboea e le hore u phele ntle le ho ikutloa eka u lahliloe.
Meroho ea Omlette +
Kenya meroho eohle eo u e ratang ho omlette e natefele joaloka lijo tsa mots'eare. Sena se tla u boloka u khotsofetse hape se fane ka protheine bakeng sa 'mele oa hau. Ja apole kamora moo.
Sandwich + Jusi e Tala
Maro a matala a tletse limatlafatsi. Li na le liprotheine, livithamini, liminerale, faeba hape li ka u boloka u falimehile kamora lijo tsa mots'eare.
Roti + Roast Beetroots
Haeba o sa khone ho phela ntle le ho ja roti, lokisa curry ka ho chesa li-beetroots. Ja li-rotis tse peli tse halikiloeng ka beetroot. E phetse hantle 'me eu thusa ho lula u le hantle ntle le ho otsela.
Kamora Palo ea Idli, Ja Matsatsi a Mang
Na ua tseba hore matsatsi a fana ka matla hanghang? Li boetse li tletse liminerale tsa bohlokoa haholo-holo potasiamo. Pele, ja ntho e bobebe joalo ka poleiti ea idli joalo ka lijo tsa mots'eare mme o je matsatsi ao o ikutloang o otsela.
Litholoana tsa Banana + Cashew + Litholoana
Haeba o lokile leha o sa je li-carb ka roti ea lijo tsa mots'eare leka sena. Ka koping ea yoghurt, kopanya libanana tse le 'ngoe kapa tse peli le linate tsa cashew. Li ka u boloka u khotsofetse ntle le ho u fa boroko.
Sandwich + Litapole Tse Bakiloeng
Leka litapole tse besitsoeng. Li matlafatsa maemo a tsoekere ea mali le ho u fa matla. Li je ka tekano kamora ho ba le sandwich.
Khaolo ea Chapati +
Haeba u ja salate, u ka qoba boroko 'me ka nako e ts'oanang u lumelle' mele oa hau hore o chese. Ja chapati kapa tse peli ebe o ja salate le meroho eo o e ratang.
Yoghurt + Menokotshwai
Ka senoelong sa yoghurt, eketsa li-strawberreis le monokotsoai o motšo. Seneke sena se bonolo hape se ka u boloka u tletse ntle le ho otsela. Haeba lijo li sa khotsofatse tlala ea hau, ja lehe le phehiloeng hape.
