Puso ea nomoro ea 1 ke ho ja . Ke motheo o ka sehloohong oa ho chesa mafura a bokellaneng maotong. Letsatsi le letsatsi u lokela ho khomarela lijo tse nepahetseng le tse nepahetseng. Lijo tsa rona li lokela ho ba mafura a tukang maotong. E tla u thusa ho theoha boima ba 'mele matsatsing a' maloa. Molao-motheo oa eona ke 20/60/20 (lik'habohaedreite tse 20%, liprotheine tse 60% le mafura a 20%). Lijo tse nang le liprotheine (nama, chisi, linate, joalo-joalo), lik'habohaedreite (linaoa, litholoana, lijo-thollo, joalo-joalo) le mafura (lehe yolk, oli ea mohloaare, joalo-joalo). Empa, ha e le hantle, o lokela ho ja makhetlo a 'maloa ka letsatsi, ka makhetlo a mane ka letsatsi. U se ke ua tlohela lijo tsa hoseng. Lijo tsena li kenyelletsa litholoana tse ncha, metsi a mangata, ntle le soda, li-juice tse rekiloeng.
Molao oa 2 o bua ka ho tsamaea . Re eletsa letsatsi le leng le le leng hore re ikoetlise kapa re tsamaee ka matla. Ho tsamaea habonolo le metsoalle, beng ka uena kapa e mong ho boetse ho u thusa hore u chese mafura 'me u boloke mesifa ea hao e ntse e tete. Letsatsi le leng le le leng ka metsotso e 30 ho fana ka maeto, ke nahana, u ke ke ua utloisa bohloko.
Puso ea 3 e kenye li-squats . E le ho finyella phello e bonahalang, etsa li-squats le mekhoa e meng ea maoto e ka etsang hore mesifa ea maoto e be mesifa. Boikoetliso bohle bo eletsoa ho etsa butle-butle le ho tsepamisa mohopolo mosebetsing oa mesifa. 'Me u ikoetlise pele le ka morao ho ja. Koetlisa ho fihlela u khathetse ha maoto, empa ka bohloko, u ka nka khefu.
Ho ea ka melao ena u tla finyella phello e kholo ea maoto a hau. Mesebetsi e tla fokotsa boima ba 'mele' me e shebahale hantle ho feta pele ho ikoetlisa.