Karolo e ka bitsoa nomoro e tloaelehileng ea lihlopha, mabapi le sehlahisoa se seng le se seng ka ho toba. Likarolo tsa dietiti li hlahisoa e le hore motho a ka khona ho laola lijo tsa hae. Ha e le hantle, bophelo bo tloaelehileng ba 'mele oa motho bo hloka hore motho a tlatsoe liprotheine, mafura a acids, lik'habohaedreite, li-vithamine le liminerale, hafeela sena sohle se tla lumellana le maemo a hlokahalang. Bahlokomeli ba likokoana-hloko litlhabisong tsa bona ba nahanela litlhoko tsena 'me ba eletsa hore tšebeliso ea mefuta e itseng ea servings e tloaelehileng.
Ha e le hantle, boholo ba karolo e ka khethoa ho sebelisa sekala se senyenyane sa lehae, empa ho thoe'ng haeba ba se ba le sieo? Tabeng ena, karolo e lokela ho behoa ka leihlo, ka mor'a moo, hase feela lefeela leo ba reng ke diamant ea mahlo.
A re leke ho bala boholo ba boholo ba karolo ea karolo ea boholo ba lihlahisoa:
Nama - nama ea khomo, nama ea kolobe, konyana, likhoho. Karolong ena ea likarolo ho ka ba le sehlahisoa sa nama feela, empa hape, ka mohlala, litlhapi. Hoo e ka bang karolo e le 'ngoe feela ke ligrama tse 30, ena ke karolo ea nama e phehiloeng kapa tlhapi. E ka ba lekhapetla, phofu ea nama ea khomo kapa lijo tse ling tsa nama, boholo le boholo ba eona bo lokelang ho shebahala ka letsoho la letsoho la hao (menoana, ka tlhaho, ha e nahane). U ka bapisa le seteishene sa ho bapala likarete. Ke feela motho ea jang ligrama tse mashome a mararo a metso e robong ka nako, mme hoo e ka bang boholo ba matsoho a mabeli kapa lipakete tse peli tsa likarete. Litsebi tsa phepo e nepahetseng li khothalletsa ka letsatsi hore ho be le li-ounces tse hlano ho isa ho tse supileng tsa nama, ka ho khetheha li-steak, tlhapi kapa likhoho, 'me sena ke kae kapa kae kapa kae kapa kae kapa kae ho tse ling tse tharo. Haeba o nka palo e le 'ngoe ea nama, joale e ka bapisoa le likhaba tse peli tsa khase ea peanut, senoelo se senyenyane sa limela kapa lehe le le leng.
Lijo le lijo tse hlahisoang ka letsatsi ka letsatsi li ka sebelisoa ka lichelete tse le 'ngoe kapa tse peli. Karolo e itseng ea pasta kapa phala (oatmeal, buckwheat, perele harese, nyalothe) ke senoelo se senyenyane, e leng ligrama tse 250. Ntho e ikhethileng e ka nkoa e le raese-e le 'ngoe ea eona ke ligrama tse 100, ponahalo ena e ka bapisoa le puck.
Makala le li-flakes tse sa tšoaneng - karolo ea sehlahisoa sena ke likarolo tse tharo tsa khalase. 'Me haeba motsoako ona o kopantsoe le lebese, o tla lula,' me halofo ea khalase e se e tla fumanoa.
Karolo ea bohobe e ka nkoa e le karolo e nyenyane ea ligrama tse mashome a mararo - bophara ba eona e le centimetara e le 'ngoe,' me boholo bo tšoana le karete ea polasetiki. Ho molemo ho ja bohobe bo tsoang lihlahong tsohle, kaha ke mohloli o eketsehileng oa fiber, eo hape e hlokahalang ho motho. Ha u sebeletsa e le 'ngoe, u kenyeletsa nkho e nyenyane, kaka, khama ea hamburger, halofo ea halofo, likaroloana tse peli kapa tse tharo tsa moqhaka, mochine o le mong, diski e le' ngoe, boholo ba CD.
Litholoana le meroho ka letsatsi ke tse lakatsehang ho li ja likarolong tse peli ho isa ho tse 'nè. U lokela ho itokisetsa ho ja litholoana tse monate, tse kang morara. Karolo e le 'ngoe ea lihlahisoa tsena li ka khethoa ka tsela e latelang - e le' ngoe ea apole e mahareng, banana kapa lamunu, lilae tsa likoti kapa mahapu, halofo ea khalase ea litholoana, khalase ea khalase ea litholoana tse omisitsoeng, khalase e le 'ngoe ea li-monokotšoai oa meru, litapole tse nyenyane, litapole tse lekaneng , khalase ea spinach e le 'ngoe. Hape, sehlopheng sena ho ka 'na ha e-ba le lero la litholoana le meroho. Ntho e 'ngoe ea lero la metsi e le karolo ea boraro ea khalase.
Cheese, yogurt, cottage chisi, lebese - mafura a lihlahisoa tsena e lokela ho ba a tlase kapa a lekaneng. Karolo e khothalletsoang ea lihlahisoa tsa mofuta ona ke tse latelang: booki, bakhachane le bacha ba lokela ho ja likarolo tse tharo, tse ling tsa tsona li na le senoelo sa lebese, ligrama tse mashome a mahlano tsa chisi, ligrama tse mashome a tšeletseng tsa kottage kapa nkho e nyenyane ea yogurt.
Mabapi le linate, litsebi tsa phepo e nepahetseng li nahana ka karolo e le 'ngoe ea ligrama tse leshome le metso e mehlano kapa tse mashome a mararo, sena ke hoo e batlang e le letsoho le le leng la letsoho la ngoana. Manate a ka boleloa ke lijo tse phahameng tsa lik'halori, ka hona, a ka hlekefetsoa hampe.
Oli le limela tsa meroho. Lihlahisoa tsena li lokela ho sebelisoa ka bongata bo fokolang. Motšehare, u ka tlohela sekhahla se senyenyane sa sileve le sesepa e le 'ngoe ea meroho.
Lihlahisoa tsa li-confectionery li ka ja esita le mafura a boletsoeng ka holimo. Kahoo, karolo e itseng ea ice cream e lokela ho lekanyetsoa, e bapisoa le bolo ea stsenis. Ha e le lihlahisoa tsohle tse nang le tsoekere, joale litlhoko tsa bona li thata haholo ho leka ho fokotseha.
Ntlha ea pele, shebella lijo tsa hau, hlahloba boholo ba pono ea karolo ea hau, eo ue sebelisang le ho etsa liqeto, na ho na le molemo oa hore na u ja lijo tse kae? Hape mohlomong ho bohlokoa ho fetola melao ea hau?
Ho lokela ho nahanoa hore bongata ba lijo tse jeoang e lokela ho ba nakong ea lijo tsa pele ho lijo - sena se bolela hore mantsiboeeng a mantsiboea, pele ho robala, likarolo li lokela ho etsoa tse nyane mme li be le lijo tse ngata tse tlaase.
Ho phaella moo, boholo ba karolo ea batho bao morero oa bona e leng ho boloka boima ba bona boemong bo batlang bo tla ba bo fapane haholo le likarolo tse fanoeng bakeng sa batho ba batlang ho theola boima ba 'mele.
U lokela ho tataisoa ke molao o latelang: haeba karolo ea boraro ea natarete e nkoa ka lijo tse ngata-thollo kapa meroho, 'me nama, tlhapi kapa nonyana ke karolo ea boraro ea sejana sena, joale u le tseleng e nepahetseng.
Kahoo karolo ka boeona e thusa ho fumana tekanyo e nepahetseng ea lijo tse nepahetseng, 'me ena ke mohato oa pele oa phepo e nepahetseng, hammoho le taolo ea boima ba hau.